Ingredients

• 2/3 cup homemade pumpkin purée

• 4 tbsp coconut flour (found in the organic section)

• 1/2 tsp baking powder

• 1 tsp cinnamon

• 1 tsp pumpkin spice

• ½ cup chocolate chips, more as desired

• 1 scoop  vanilla protein powder

• 1 tsp organic vanilla extract

• 4 organic eggs

• Optional: 1 tbsp raw organic honey

Directions:

1. In a bowl combine all ingredients

2. Spray large skillet

3. Pour batter and let cook over medium/low heat

Top with pure maple syrup, chopped walnuts, and additional scattered chocolate chips (Serves 4)

Serves 12

Ingredients:

• 9 eggs

• 1/2 cup chopped fresh spinach

• 1/3 cup skim milk

• 1/3 cup spelt flour or whole wheat pastry flour

• 1/4 cup 2% grated cheddar cheese

• 1 Tbsp chopped fresh basil

• 1 small tomato, chopped

• 1/2 tsp sea salt

• 1/2 tsp cracked black pepper

Directions:

1. Preheat oven to 350.

2. Break the eggs into a bowl and whisk. Add the rest of your ingredients and mix it all together.

3. Add spoonfuls of the mixture to a nonstick muffin tin or a tin sprayed with nonstick coating. I used a 1/4 C measuring cup to transfer the mixture.

4. Pop them in the oven and bake for 25 to 30 minutes, or until done.

Ingredients:

• 4 tsp. extra virgin olive oil

• 1/2 small onion, finely chopped

• 4 plum tomatoes, finely chopped (about 1 ½ cups)

• 1 (10 ounce) package frozen chopped spinach, thawed, all excess water squeezed out

• Salt (to taste)

• Black pepper (to taste)

• 12 egg whites

• 2 tbsp. water

• Nonstick cooking spray

Directions:

1. In a small skillet, heat extra virgin olive oil over medium heat. . Add onions, tomatoes, spinach, and a pinch of salt. Cook until the onion is soft, about 3-5 minutes.

2. Add pepper, to taste, and another pitch of salt; and cook for another minute.

3. Remove the spinach mixture from the heat to a bowl. Cover and keep warm.

4. In a medium bowl, whisk the egg whites, water, and a pinch of salt and pepper until frothy.

5. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat.

6. Add ¼ of the egg whites, swirling to evenly cover the bottom of the pan. Cook until set, about 1 ½ to 2 minutes.

7. Using a rubber scraper lift the eggs up and let the sunny uncooked egg flow underneath.

8. Spoon ¼ of the spinach mixture onto half of the omelet, fold over, and slide onto serving plate. Repeat with remaining eggs and spinach mixture. Enjoy!

Ingredients:

• 1 cup all-purpose flour

• 1 cup white wheat flour

• 1/4 cup ground flaxseed

• 1/3 cup Vegetable Oil or Coconut oil

• 2 tablespoons honey

• 1 Tablespoon baking powder

• 1 Teaspoon+ ground cinnamon

• 1 Teaspoon vanilla

• 1/2 teaspoon salt

• 1 2/3 cups milk  ( I use 2%)

• 2 Eggs

• Cooking spray

Directions:

1. Preheat waffle iron. Beat eggs in large bowl with hand beater until fluffy. Beat in flour, flax, milk, vegetable oil, honey, baking powder, salt and vanilla, just until smooth. If mix is too thick add a tablespoon of water at a time till mix is the right consistency!

2. Spray preheated waffle iron with non-stick cooking spray. Pour mix onto hot waffle iron. Cook until golden brown (approx 2 minutes). Serve hot.  Top with Peanut butter, pure maple syrup, or local honey.

Ingredients:

• 1/2 cup Greek yogurt

• 1/2 cup plain Kefir

• 1 teaspoon real maple syrup

• 2 tablespoons whole grain oats

• 1 tablespoon chia seeds

• 1 teaspoon ground cinnamon, plus additional for sprinkling 

• 1/2 cup frozen mixed berries 

• 1 tablespoon sliced almonds or nut of choice

Directions:

1. In a mason jar or bowl, combine yogurt, Kefir, syrup, oats, chia seeds, and ground cinnamon.

2. Let stand 5 minutes.  

3. Top with frozen mixed berries in jar or layer the mixture.

4. Sprinkle with cinnamon and top with almonds. Refrigerate overnight or up to two days. 

Instructions:

• 4-5 links organic turkey or chicken breakfast sausage, (4 small links)

• 1 teaspoon olive oil

• 1/2 small onion, chopped (optional)

• 1/2 red bell pepper, chopped (optional)

• 4 large eggs

• 4 large egg whites

• 2 1/2 cups low-fat milk

• 1 teaspoon dry mustard

• 1/2 teaspoon salt & pepper

• 1/4 teaspoon freshly ground pepper

• 2/3 cup shredded extra-sharp Cheddar cheese, divided

• 8 slices whole wheat bread, crusts removed

Directions:

1. Preheat oven to 350 degrees and coat a 9-by-13-inch baking dish with cooking spray.

2. Cook sausage in a skillet over medium heat, crumbling with a fork, until browned. Transfer to a bowl.

3. Add oil, onion and bell pepper to skillet; cook, stirring occasionally, until vegetables soften, about 5 minutes. Add sausage and cook, stirring, until vegetables begin to brown, about 5 minutes more. Remove from heat and set aside.

4. Whisk eggs and egg whites in a large bowl until blended. Whisk in milk, mustard, salt and pepper. Stir in 1/3 cup Cheddar.

5. Arrange bread in a single layer in prepared baking dish. Pour egg mixture over bread and top with reserved vegetables and sausage. Sprinkle with remaining 1/3 cup Cheddar. Cover with plastic wrap and refrigerate for at least 5 hours or overnight.

6. Bake casserole, uncovered, until set and puffed, 40 to 50 minutes. Serve hot.

Ingredients:

• 3 large eggs

• 3 large egg whites

• 3/4 cup milk (could use skim, 2%, unsweetened almond milk)

• 3/4 tsp salt

• 1/4 tsp ground black pepper

• 2/3 cup shredded cheese (any type you have on hand works)

• 1/4 cup diced onion

• 1/2 of red pepper, chopped (could use more or another pepper as well)

• 1 cup torn baby spinach leaves

• 1 clove garlic, chopped

• 2 Tbs grated parmesan cheese

Directions:

1. Preheat oven to 350 degrees. 

2. In a large bowl, whisk the eggs, egg whites, milk, salt, pepper, and cheese together. Set aside. 

3. Heat a 10 inch oven-safe skillet over medium high heat. Add a small amount of olive oil, and sauté onion and garlic until tender (2-3 minutes).

4. Add the chopped pepper and cook another 3 minutes, stirring occasionally. Stir in the prepared egg mixture and spinach, then sprinkle with grated parmesan cheese. 

5. Bake for 45 minutes or until filling has set and no longer jiggles. Cool for 10 minutes on a wire rack before slicing and serving. 

Ingredients:

• 1-2 pounds ground (lean) turkey sausage (depending on your preference)

• 1 cup grits (cook according to directions)

• 2 cups light sharp cheddar cheese 

• 5 eggs

• 1 1/2 cup skim milk

• Salt and pepper to taste

Directions:

1. Preheat oven at 350 degrees.

2. Cook turkey sausage and crumble in the bottom of the dish. Cook grits, add cheese (stir to smooth- let cool), beat eggs, milk and salt and pepper together- add to grits mixture.

3. Pour over sausage in casserole dish.

4. Bake for 1 hour (you can refrigerate the night before or even freeze and put in the refrigerator the night before).

Ingredients:

• 6oz Greek yogurt (2% or 0% plain)

• 1/3 cup old fashioned oats, uncooked

• 1 teaspoon chia seeds (optional) (could substitute ground flax seed)

• 2 Tablespoons milk (almond, cow, soy, etc.)

• 1 cup frozen mixed fruit and berries

Directions:

1. In a bowl combine yogurt, oats, chia seeds, and milk.

2. Stir to combine then layer half in a wide-mouth mason jar or container.

3. Add half the fruit and berries then layer in remaining yogurt mixture and berries. Refrigerate overnight, and up to 3 days. Enjoy cold.

Ingredients:

•  ½ cup water

• ½ cup low-fat milk

• ½ old fashioned large flake oats

• ½ tsp cinnamon

• ½ apple (cored and cut into small pieces)

• ¼ cup crushed walnuts

• 1 Tbsp 100% pure maple syrup

• ¼ cup water

• 1 scoop vanilla whey protein (equal to 20g protein)

Directions:

1. Bring ½ cup of water and milk to a boil in a small pot on medium heat (or in microwave). Add the oats and cinnamon.

2. Reduce heat to medium-low and simmer until liquid is absorbed (approximately 7-10 minutes), stirring occasionally.

3. Remove from heat and mix in apples, walnuts and maple syrup.

4. Combine ¼ cup of water with whey protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, pour protein mixture into a blender or food processor and blend until protein is dissolved.

5. Pour protein mixture over oatmeal and serve.

Ingredients:

• 10 large eggs

• 1 cup chopped bell peppers

• 1/2 cup chopped onion

• 1 cup cooked crumbled chicken sausage or turkey bacon 

• 1 cup chopped spinach

• 1 teaspoon kosher salt

• 1/2 teaspoon ground black pepper

Directions:

1. Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.

2. Heat olive oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and saute for 2 to 3 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.

3. Next whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.

4. Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.

5. Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.

6. Store in the an air tight container in the refrigerator. Eat within 5 days.

Ingredients:

• 1/2 cup smooth or crunchy peanut butter

• 1/2 cup honey (local if possible)

• 1 tsp vanilla

• 1 tsp cinnamon

• 2 cups Whole Grain CheeriOs

• 1 &1/2 cups rolled Oats (or more if needed)

• 1/4 cup chopped/crushed almonds

• ¼ cup raisins (optional)

Directions:

1. Heat the peanut butter and honey on the stove (or microwave) until almost boiling.

2. Remove from heat and stir in vanilla & cinnamon. Add the oats, cereal, raisins and almonds.

3. Press the mixture into a shallow, 9-inch pan lined with parchment paper (spray with coconut oil if necessary).

4. Allow to cool, then cut into bars.

• 1/2 cup unsweetened almond milk

• 1/2 cup old-fashioned rolled oats

• 1 Tbsp. nut butter

• 1/2 cup mixed berries (strawberries & blueberries are my fav)

1. Fill a mason jar with the oats & almond milk.

2. Add nut butter then top with your favorite berries.

3. Cover and refrigerate overnight.

For some extra fiber and calcium, throw some chia seeds into the mix as well. You can also add in some nuts, cinnamon or any of your favorite oatmeal toppings.

Ingredients:

• 2 whole Ripe Bananas, Mashed Until Creamy

• ⅓ cups Peanut Butter, Creamy Or Chunky

• ⅔ cups Unsweetened Applesauce

• ¼ cups Vanilla Whey Protein Powder

• 1 teaspoon Vanilla Extract

• 1 teaspoon Butter Extract, Optional

• 1-½ cup Quick Oatmeal, Uncooked

• ¼ cups Chopped Peanuts

• ¼ cups Carob Chips Or Chocolate Chips, Optional

Directions:

1. Preheat heat oven to 350ºF.

2. In a large bowl, mix mashed banana and peanut butter until completely combined. Then add in the applesauce, vanilla protein powder and vanilla and butter extracts. Mix again until completely combined.

3. Add in the oatmeal and nuts to the banana mixture and combine. (Add the optional carob/chocolate chips at this time if you want them mixed throughout.)

4. Let dough rest for 10 minutes.

6. Drop cookie dough, by spoonfuls, onto a parchment paper lined cookie sheet and flatten cookies into circles, about a 1/3″ thick. (If you want the optional carob/chocolate chips on the top of the cookies, push them into the cookies now.)

7. Bake cookies approximately 30 minutes, or until golden brown and done. Remove from oven and let rest on cookie sheet for 5 minutes, then move to cooling rack. (If you want the traditional fork tine marks on the cookies, use a pizza cutter or sharp knife to score the tops of the cookies while they’re still warm.)

8. When cookies are completely cool, store in a covered container. Enjoy!

Ingredients:

• 1 cup(s) (packed) light brown sugar

• 2 large egg whites

• 1 cup(s) pure pumpkin (not pumpkin pie mix)

• 1/4 cup(s) canola oil (I substituted coconut oil)

• 1/3 cup(s) low-fat plain yogurt (I used 2% organic greek yogurt)

• 1 teaspoon(s) vanilla extract

• 1 cup(s) all-purpose flour

• 3/4 cup(s) whole wheat flour

• 1.5 teaspoon(s) baking powder

• 1 teaspoon(s) ground cinnamon

• 1/2 teaspoon(s) ground nutmeg

• 1/2 teaspoon(s) baking soda

• 1/2 teaspoon(s) salt

Directions:

1. Preheat oven to 350 degrees F. Spray 8 1/2" by 4 1/2" metal loaf pan with nonstick cooking spray with flour.

2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.

3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.

4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

Ingredients:

• 1 cup whole white wheat flour

• ½ cup / 2 scoops of protein powder (unflavored or vanilla)

• 1 cup pumpkin puree

•  ⅓ cup vegetable oil or coconut oil

• 2 whole eggs or 4 egg whites

•  1 teaspoon pumpkin-pie spice (ginger, nutmeg and cinnamon mixed together)

• 1 cup brown sugar

• 1 teaspoon baking soda

•  1 teaspoon baking powder

•  ½ teaspoon salt

•  1 teaspoon cinnamon+

•  2 tablespoons rolled oats

Directions:

1. Preheat the oven to 350°F , and place a rack in the center. Put liners in muffin cups.

2. Combine flour, protein powder, baking soda and baking powder in a bowl.

3. In another bowl whisk together pumpkin puree, oil, eggs, pumpkin pie spice, sugar, and salt until smooth, then whisk in flour mixture until just combined.

4. Stir together cinnamon and rolled oats in a small cup.

5. Divide batter among muffin cups (each should be about three-fourths full).Then sprinkle tops with cinnamon-oats mixture.

6. Bake until puffed and golden brown and wooden pick or skewer inserted into the center of a muffin comes out clean, 25 to 30 minutes.

7. Cool in pan on a rack five minutes, then transfer muffins from pan to rack and cool to warm or room temperature.

Ingredients:

• 1 Cup Greek Plain Yogurt (I use FAGE 2%)

• ½ Cup Organic Pumpkin Puree

• ½ Tsp Cinnamon

• ½ Tsp Vanilla Extract

• 1 Tsp Honey or 2 drops of stevia

• ½ Cup Quick & Easy Granola

Directions:

1. Mix the Greek Yogurt with pumpkin puree, cinnamon, vanilla and honey.

2. Top with Granola and enjoy.

Ingredients:

• 1 large container of greek yogurt

• 1 container strawberries

• Granola cereal (lower sugar)

• Stevia drops or honey to taste

Directions:

1. Take 1 cup of strawberries and blend in blender until smooth. Hull the rest of the strawberries and cut them into slices.

2. Mix the yogurt with the blended berries.

3. Begin layering the Mini Trifles. Start with a layer of greek yogurt. Add a layer of strawberries. Next sprinkle granola on top of the strawberry layer. Repeat layers until the mini trifles are full. 

4. Garnish with strawberries and/or granola.

• 1/2 cup nonfat milk

• 1/2 cup fat-free plain yogurt

• 1/2 frozen banana, peeled and chopped

• 2 tablespoons powdered protein supplement

• 1 1/2 tablespoons flax seed

• 1 teaspoon honey

• 1/2 cup frozen strawberries

• 1 cup unsweetened coconut milk

• 1 TBSP Almond Butter

• 1 serving Chocolate protein powder

• 1 tsp chia seeds

• 1 tsp cinnamon

• 1 C frozen riced cauliflower

• 1 Tbsp cacao nibs

• 6 ice cubes

• Blend well add sprinkles of almond butter & cacao nibs!

• 1 1/2 cup coconut milk

• 1 scoop vanilla vega protein powder

• 1/2 avocado

• 1 cup spinach

• 1/2 cup frozen cauliflower

• 1/2 cup frozen peaches

• 1 tbsp hemp/chia/flax seed mixture

Blend until smooth.

• 1 cup blueberries(can be frozen)

• 1/2 cup  plain nonfat yogurt (OR GREEK)

• 1/2 serving Vanilla Protein Powder

• 1/4 cup nonfat milk (or almond milk)

• 1 T slivered almonds 2 t ground flax seeds

• 1 t almond (OR VANILLA) extract

• (may need stevia or honey to sweeten)

• 1 cup coconut or unsweetened vanilla almond milk

• 1 cup plain Greek yogurt or 1 serving vanilla protein powder

• 1 frozen banana

• 1 cup frozen cherries

• ½ cup frozen zucchini (peeled & chopped in 1 inch cubes)

• 1 tbsp. flax-seed

• 1 tsp. honey or stevia (if needed)

• ½ cup crushed ice

• ½ cup crushed ice

• 1 cup unsweetened almond or coconut milk

• 1 small frozen ripe banana

• 1 serving Chocolate protein powder (Vega)

• ¼ of an avocado

• 1 tablespoon unsweetened cocoa (I like Hershey’s Special Dark- 100% cacao)

• 1 teaspoon of cinnamon

• 1 teaspoon chia seeds

• 1 teaspoon honey or a few drops of stevia (optional)

• can add in 1 tsp vanilla extract 

• 1 cup Greek yogurt

• 1/2 cup pumpkin (I used canned and organic)

• 1 tbsp. honey

• 1 tsp. pumpkin pie spice (no sugar added)

• 2 tbsp. whey protein powder

• 1 Cup Kefir (probiotic high protein, drinkable yogurt)

• 1 Cup frozen strawberries (or other favorite berry)

• 1 Cup Spinach

• 1 Cup Crushed ice

• ¼ Cup Orange or Carrot juice
  

•  1 cup almond milk

• ½ frozen banana

• 2 tsp ginger (or fresh ginger)

• 1 cup 0% Greek yogurt

• 1 tbsp ground flax seed

• 1 tsp cinnamon

• 1 tbsp maple syrup

• 1 cup crushed ice

• 1 granny smith apple (preferably organic), cut into big pieces or one pear

• 2 cups of kale (pull leaves from two stalks to make two cups) or 2 cups spinach

• 1 lime (juiced or remove the seeds and add the flesh, too) or one lemon

• 1 small handful of cilantro (pull the leaves from the stalks)

• 1/2 cup orange juice

• 2 teaspoons ginger (mine came from a jar but you can grate fresh ginger instead)

• ½ cup yogurt

• 1 cup almond milk

• 1 cup Greek yogurt(or protein powder)

• 1 frozen banana

• 1-2 cup spinach

• 1 tbsp flax seed

• 1 tsp honey or stevia

• 1 cup unsweetened vanilla almond milk

• 1 cup Greek yogurt or 1 serving vanilla protein powder

• 1/2 small frozen banana

• 1 cup strawberries

• 1 tbsp. chia seed

• 1 tsp. honey or stevia

• ½ cup crushed ice

• Top with chocolate chips & slices strawberries

• 1 cup almond milk

• 1 cup frozen peaches

• 1/2 cup pumpkin purée

• Handful of carrots

• 1 serving vanilla protein power or Greek yogurt

• 1/2 frozen banana 

• 1 tablespoon flax seed

• Crushed ice

• Honey to taste 

• 1 Cup Almond Milk (optional: add in 2 Tbsp Orange juice)

• 1 frozen Banana

• 1 peach (with skin)

• 1 serving Protein Powder or 1 Cup Low-fat Greek Yogurt

• 1 serving Ground flax-seed

• ½ Cup crushed ice

• 1 cup almond milk

• 1 frozen banana

• 1 tsp cinnamon

• 1 serving vanilla protein powder

• 1 tbsp ground flax seed

• 1 serving PB 2 (or tsp peanut butter)

• 1 cup crushed ice

• 1 cup Almond Milk

• 1/2 cup pumpkin (I used pureed, canned, organic)

• 1 serving Vanilla Protein Powder

• 1 frozen banana

• 1 TBSP Ground flax seed

• 1 tsp. Pumpkin Pie spice (no sugar added)(nutmeg, ginger)

• 1 tsp + Cinnamon

• ½  tsp Vanilla extract

• Crushed ice to fill

• 1 cup coconut milk

• 1 ⁄2 frozen banana

• 1 serving vanilla protein powder or greek yogurt

• 1 cup frozen raspberries

• 1 tbsp. chia seed

• 1 tsp. honey or stevia (to taste)

• 1 ⁄2 cup crushed ice

• Add unsweetened coconut to top

Shamrock Shake

• 1 cup Vanilla Silk Almond Milk

• 1 serving Vanilla protein powder

• 1 frozen banana

• 1 TBSP Ground Flax Seed

• 2 Cups Spinach

• 1 tsp Vanilla extract

• 1 Cup Crushed ice

• can add 1-2 drops Stevia liquid or 1 TBSP honey for added sweetness!

• 1 cup Vanilla Unsweetened Almond Milk

• 1 serving Vanilla Protein Powder

• 1 small frozen banana

• 1 tbsp Ground Flax Seed

• 5 fresh mint leaves

• 2 cups spinach 

• 1 cup crushed ice

• 1 cup unsweetened vanilla almond milk

• ½ frozen banana

• 1 cup frozen strawberries

• 1 tsp cinnamon

• 1 cup vanilla Greek yogurt or 1 serving vanilla protein powder

• 1 tbsp ground flax-seed

• **1 tsp maple syrup or stevia drops (optional)

• 1/2 cup crushed ice

• Optional: honey or other sweetener, to taste

• Top with a few Nilla Wafers

• 1 cup nonfat milk

• 1 cup vanilla yogurt

• 1 frozen banana, peeled and chopped

• 1  tablespoons ground flax seed

• 1 teaspoon honey

• 1 cup frozen strawberries

• 1/2 cup crushed ice

• 1 cup almond milk

• 1 cup strawberries or blueberries

• 1 cup spinach

• 1 frozen banana

• 1 tsp ground flax seed

• 1 scoop protein powder

• May need a dash of honey

• 1 cup Vanilla Unsweetened Silk Almond Milk

• 1 serving Chocolate protein powder

• ½  frozen banana

• 1 tsp+ cinnamon

• 1 TBSP Chia Seed

• 1 cup peeled & chopped zuchinni (keep these in freezer in chunks)

• 12 almonds (should be 1/8 cup)

• 1 tsp Vanilla extract

• 5-6  ice cubes

•  Can add 1-2 drops Stevia liquid or 1 TBSP honey or 1 pitted date for added sweetness!

Apple Cinnamon Energy Bites

Ingredients:

• 1 1/2 cup oats

• 3/4 cup organic creamy nut butter of choice

• 3/4 cup honey crisp apples, grated, small

• 1/3 cup finely chopped walnuts or pecans

• 1/3 cup ground flax seed

• 1/3 cup local honey

• 1 tsp vanilla extract

• 1 tsp cinnamon

• 2 tbsp Chia seeds

• 1/3 cup chocolate chips

  ** optional

Instructions:

Stir all ingredients together in a bowl until combined. Cover and chill in a bowl 30 minutes. Roll into 1 inch balls. Store in an airtight container! Enjoy!

Chocolate Almond Yogurt

Ingredients:

• 1 Chobani 100 calorie Greek yogurt

• 1 tsp 100% cocoa powder

• 1-2 drops stevia

• Top with coconut and slivered almonds

Directions:

1. Mix the first three ingredients in the Chobani yogurt container.

2. Freeze for an hour.

3. Remove from the freezer, stir, and top with coconut and slivered almonds. Fresh raspberries or strawberries are delicious on top. Enjoy! 

Fresh Baked Pita Chips

Ingredients:

• 4 fresh whole wheat pitas

• 2 Tbsp extra-virgin olive oil

• salt and pepper

Directions:

1. Heat an oven to 450°F.

2. Using a pizza cutter, slice the pitas into 8-12 triangular wedges. Tear the two halves of each wedge apart.

3. Working in batches toss 25-30 wedges at a time with 1/2 Tbsp olive oil and a few grinds of salt and pepper in a large bowl.

4. Arrange the wedges in a single layer on a baking sheet. Bake for 5 minutes, then flip the chips and bake for an additional 2 minutes until golden brown.

Frightening Fruits

• Bananas

• Chocolate chips

• Clementines

• Celery

Directions:

1. For the ghosts, take each banana and slice in half. Add a chocolate chip for the mouth. If you have mini chocolate chips use these for the eyes, and if not slice a regular sized chocolate chip in half.

2. For the pumpkins, peel each clementine, making sure to keep the segments together. Cut small pieces of celery and use these as stems.

Frosty the Snowman Energy Bites

Ingredients:

• 2 cups raw cashews

• 1 cup dates, pitted (I soaked mine in water for 10 minutes to soften)

•  1/2 tsp. cinnamon

• 1 cup unsweetened coconut flakes(Pulse in blender to make a snow-like flakes)

• 1/4 cups mini chocolate chips (for eyes & buttons) 

• 1 baby carrot cut small (for nose)

• Any pretzel or creative food for arms or hat! 

Directions:

1. Using a Vitamix blender or food processor for 3-5 minutes, blend together the nuts, dates, cinnamon, oats and vanilla extract until they become a well combined "dough".

2. Transfer the dough to a bowl for easier use. Refrigerate for a few minutes if necessary.

3. Pick up enough dough for a walnut sized ball. Knead it in your hands a bit to get it to stick together well.

4. Roll the balls in the coconut flakes and stack them. Use mini chocolate chips for the eyes and a tiny little strip of carrot for the nose and whatever else you think would make the snowman look like Frosty.  

Healthy Banana Bread

Ingredients:

• 1/3 cup melted coconut oil or high quality vegetable oil

• 1/2 cup honey

• 2 eggs

• 1 cup mashed ripe bananas (about 2 medium bananas)

• 1/4 cup milk of choice

• 1 teaspoon baking soda

• 1 teaspoon vanilla extract

• 1/2 teaspoon salt

• 1 teaspoon ground cinnamon

• 1 3/4 cups white whole wheat flour or regular whole wheat flour

• optional: 1/2 cup mix-ins like chopped walnuts or pecans, chocolate chips, raisins

Directions:

1. Preheat oven to 325 degrees Fahrenheit and grease a 9×5- inch loaf pan.

2. In a large bowl, beat the oil and honey together with a whisk. Add the eggs and beat well, then whisk in the mashed bananas and milk. (If your coconut oil solidifies on contact with cold ingredients, simply let the bowl rest in a warm place for a few minutes, like on top of your stove, or warm it for about 10 seconds in the microwave.)

3. Add the baking soda, vanilla, salt and cinnamon, and whisk to blend. Lastly, switch to a big spoon and stir in the flour, just until combined. If you’re adding any additional mix-ins, gently fold them in now.

4. Pour the batter into your greased loaf pan and sprinkle lightly with cinnamon. If you’d like a pretty swirled effect, run the tip of a knife across the batter in a zig-zag pattern.

5. Bake for 50 to 60 minutes, or until a toothpick inserted into the center comes out clean (typically, if I haven’t added any mix-ins, my bread is done at 55 minutes. Let the bread cool in the loaf pan for at least 10 minutes. You may need to run a butter knife around the edges to loosen the bread from the pan. Carefully transfer the loaf to a wire rack to cool before slicing.

Healthy Maple Pecans

Ingredients:

• 2 ½ cups of pecans

• 1/3 cup maple syrup

• 1 ½ teaspoon cinnamon

• 1/2 teaspoon sea salt

Directions:

1. Combine syrup, cinnamon and sea salt and stir until well mixed.

2. Preheat a dry skillet to medium-high.

3. Add pecans and syrup mixture and cook for about 3 minutes, stirring frequently, until the syrup is caramelized. You’ll know they’re done when they start sticking to the spoon! Spread them on a greased tray to cool.

Hemp Heart Granola TransFormed

Serves 8-10

Ingredients:

•  2 Cups Whole Grain Oats

• ¼ cup hemp hearts

• 1 Cup of crushed Nuts (Almonds, Walnuts, Pecans, Pumpkin seeds or Mix)

• ¼ Cup Ground Flax Seed

• 1 Tbsp Cinnamon

• ½ Tsp Salt

• 2 Tbsp Coconut Oil

• 2 Tbsp Honey or Maple Syrup

• 1 Tsp Vanilla Extract

Directions:

1. Preheat oven to 450 degrees.

2. Spray pan with cooking spray.

3. Mix first 6 ingredients in large bowl and spread over baking sheet.

4. Bake on 450 for 3 min (stirring each minute).

5. Mix together next 3 ingredients and pour over the toasted mixture. Bake another 2-3 minutes or until crispy.

Hemp Transformer Energy Bites

Ingredients:

• 1 cup oatmeal (not quick cooking)

• 1/2 cup nut butter 

• 1/3 cup honey 

• 1 cup coconut flakes

• 1/2 cup ground flaxseed

• 1/2 cup chocolate chips

• 1 tsp vanilla

• 1/2 cup of Hemp Hearts (to roll the energy bites in)

Directions:

1. Put all ingredients in one bowl, mix, and roll them in Hemp Hearts.

2. Then let chill for 30 minutes in the fridge. Enjoy!

High Protein Trail Mix

Homemade Graham Crackers

Ingredients:

• 2 1/2 cups of whole white wheat flour

• ½ cup dark brown sugar, packed

• ½ tsp salt

• 3 tsp cinnamon

• 1 tsp baking soda

• ½ cup butter, chilled and cubed

• ½ cup honey

• ¼ cup water

Directions:

1. Preheat oven to 350 degrees.

2. Combine the first five ingredients in the mixer.

3. Add cubed and chilled butter (or coconut oil) to the mixture and mix.

4. Add honey and water, and continue to mix until it all combines.

5. Remove and shape the dough into a flat disk and place between two pieces of parchment paper. Roll dough out until ¼ inches thick.

6. Cut into crackers or shapes. Place cookies on parchment lined baking sheet. Bake for 15 minutes.

Homemade Protein Bar

Ingredients:

• 2 & 1/2 cups whole grain oats

• 1/2 cup natural creamy peanut butter

• 4 scoops vanilla protein powder

• 1/2 cup unsweetened almond milk

• 1 tsp pure vanilla extract

• 1 tsp cinnamon

Directions:

1. Line a 8×8 dish with wax paper

2. Mix all ingredients by hand

3. Press mixture down into dish, using a spatula to flatten

4. Freeze for 30 minutes. Cut into six or eight bars. Refrigerate.

Kale Chips

Ingredients:

• 1 bunch of Kale

• 1 tablespoon olive oil

• 1 teaspoon kosher salt

Directions:

1. Preheat an oven to 375 degrees F. Line a non insulated cookie sheet with parchment paper or foil.

2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. (You can massage kale with the olive to coat more evenly).

3. Bake until the edges brown but are not burnt, check after 10 minutes (shake pan if needed) may need to cook more 5 minutes.

Monster Mouths

Ingredients:

• Apples

• Lemon Juice

• Peanut butter

• Almonds, peeled

Directions:

1. Slice the apples into pieces that look like lips (just a standard slice will work).

2. Place the sliced apples in a bowl or lemon water for about 10-15 minutes so they don't brown.

3. Heavily spread peanut butter on the tops of each apple slice.

4. Stick the "teeth" into the peanut butter of one apple slice.

5. Place an apple slice without teeth on top.

No-Bake Energy Bites

Ingredients:

• 1 cup oatmeal (I put this in the blender 1st) 1/2 cup peanut butter (or other nut butter) 1/3 cup honey

• 1 cup coconut flakes

• 1/2 cup ground flaxseed

• 1 tsp vanilla

Directions:

1. Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour.

2. Once chilled, roll into balls of whatever size you would like. (Mine were about 1′′ in diameter.)

3. Store in an airtight container and keep refrigerated for up to 1 week. Makes about 20-25 balls. 

Pumpkin Energy Bites

Ingredients:

• 1 1/4 cups old-fashioned rolled oats

• 3/4 cup peanut butter (or other nut butter of choice) 1/2 cup pumpkin puree

• 1/4 cup ground flaxseed

• 1/4 cup honey

• 1/2 cup dark chocolate chips (optional!)

Directions:

1. Combine ingredients in medium bowl. Cover and refrigerate up to two hours. 

2. Remove from fridge and roll into 1-inch balls and place on baking sheet lined with parchment paper.

3. Refrigerate balls for another two hours.

TransFit Super Charged Trail Mix

Ingredients:

•  1 Cup lightly salted Almonds

•  1 Cup lightly salted Walnuts

•  1 Cup lightly salted Cashews

•  1 Cup dried cranberries or blueberries or gogi berries

• ½ Cup dark chocolate chips

• 1 tsp sea salt

•  1 tsp cinnamon

Directions:

1. You can always toast the nuts in the oven 450 for 3-5 minutes first to bring out a rich flavor then toss with favorite mix-ins.

Asparagus Soup with Lemon Cream

6 servings

Soup Ingredients

• 1 tablespoon butter

• ¾ cup finely chopped shallots

• 1 celery rib, chopped

• 2 pounds thin asparagus (2 bunches)

• 2 ½ cups vegetable or chicken stock

• 1 tablespoon fresh lemon juice

• ¼ teaspoon cayenne pepper or to taste

• 2 tablespoons mint, finely chopped

• 1 cup milk

Lemon Cream Ingredients

• ½ cup sour cream

• 2 teaspoons lemon juice

• ½ teaspoon lemon zest

Heat butter in a large saucepan over medium heat. Add shallots and celery and sauté until tender, about 5 minutes. Add asparagus and a pinch of salt and sauté for an additional 3 minutes or until asparagus is bright green.

Add stock and simmer until asparagus is tender, about 5 minutes. Add lemon juice, cayenne, and mint. Working in batches, puree soup with a blender, or use a soup emulsifier.  Add enough milk to reach desired consistency; season to taste with salt and pepper. 

In a small bowl, combine sour cream, lemon juice, and zest. Ladle soup into 6 bowls and top each with a dollop of lemon cream. Drizzle with olive oil if desired. 

Black Bean Soup

8 Servings

Ingredients:

• 1 onion, chopped

• 1 can petite diced tomatoes

• 1 clove garlic, minced

• 3 cans black beans, undrained

• 1 Tbs. olive oil

• 1 fresh lime

• 1 can Rotel tomatoes

Directions:

1. Sauteé onion and garlic in olive oil in a large sauce pan until fragrant and soft.

2. Dump in cans of tomatoes and beans. Simmer 20 minutes.

3. Remove enough of the black bean and tomatoes to fill a blender and puree.

4. Pour back into remaining mixture and squeeze lime juice into pot and stir.

Chicken Soup

Ingredients:

• 8 Shallots (finely chopped)

• 1 bunch chopped green onions ( about 1/2 cup) (finely chopped)

• 1 clove Garlic (finely chopped)

• 2 quarts Chicken stock (low sodium)

• 2 cups chopped Celery

• 2 cups sliced Carrots

• 2 cups chopped Parsnips (or potato)

• 1 kosher, or brined  whole chicken (Trader Joes has these organic) (rotisserie chicken if you are pressed for time)

• 1 cup Mushrooms optional (Baby Bella's are best)

• 2 Tbsp Herbs de Provance

• 2 Tbsp Olive oil

• Salt & Pepper

Directions:

1. Cut up the whole chicken, leave skin on.

2. Brown the chicken in large stock pot with 1 tablespoon olive oil (2 minutes each side).

3. Take the chicken out and place it in the bowl and sautéed the chopped celery, onions, & shallot until translucent in large stock pot then add in Herbs de province spice.

4. Add 1 quart heated chicken stock (microwave in glass dish) to sautéed vegetables.

5. Add the chicken back in to the pot and bring to a boil and simmer till the chicken falls off the bone (30 minutes).

6. Take out the chicken carcass and pieces and let cool. Add back in the chopped carrots and parsnips. Then strip the chicken from the bones and skin, add only chopped chicken back to soup.

7. Bring the soup back to simmer add Salt & pepper to taste. Optional - mushrooms, faro, barley or rice. The kids also like bowtie pasta in their soup! 

Chicken Tortilla Soup

Ingredients:

• 2 cartons of chicken broth

• 1 cup of V8

• 1 can of corn

• 1 can of black beans

• ¼ cup of brown rice

• 1 packet of ranch seasoning

• ½ cup of fresh salsa

• 6 chicken tenderloins

Directions:

1. Put all in a crockpot and cook on low 8 hours.  Chicken should shred easily. 

2. Serve with chips, cheese, sour cream, avocado. 

Classic Gazpacho

Serves 10

Ingredients:

• 3 1/2 pounds ripe tomatoes 

• 2 red peppers, seeds, veins and stem removed

• 2 large shallots, skin removed, minced

• 2 large garlic cloves, minced

• 2 tablespoons extra virgin olive oil

• 1 large English cucumber, skin and seeds removed

• 3 jalapeños, seeds, veins and stem removed (1 for garnish to taste)

• 1/4 cup sherry vinegar

• 1 teaspoon Tabasco (and more to taste)

• 1 teaspoon salt

• 1 teaspoon pepper

• 2 avocados for garnish

• 1/3 cup cilantro for garnish

• 2 green onions for garnish

Directions:

1. Wash, dry and remove the core of each tomato. Over a mesh colander with a large bowl underneath, use a spoon and scoop out the meat of the tomato, leaving the skin and flesh intact. Make sure all the juice, seeds and meat go into the colander. Set the hollowed out tomato aside.

2. Make sure the tomato seeds are removed from the meat, then put the tomato pieces into a food processor (or blender).

3. Using a spatula press, stir, and work to get all the juice through the colander, leaving the seeds behind. Discard the seeds and add the juice (should be about 11/2 cups) to the food processor or blender.

4. Add half of one chopped red pepper, half of one chopped shallot, 2 minced garlic cloves, and 2 tablespoons of extra virgin olive oil, and tabasco to the food processor. Blend until completely smooth. Pour this liquid into a large bowl and set aside

5. Finely chop the rest of the shallots and red pepper, jalapeno, cucumber, and tomato skin with flesh. Add to the bowl of tomato liquid, then stir in sherry vinegar, salt, and pepper. Place in the fridge and let chill at least 2 hours (longer would be better) before eating.

6. Meanwhile, finely chop the jalapeno, green onions, and parsley for garnish and refrigerate until soup is ready to serve. Slice and dice the avocado for garnish right before serving. 

Cleansing Vegetable Soup

Ingredients:

• 2 cans of organic stewed tomatoes

• 3 plus large green onions

• 1 large can of organic low sodium beef broth

• 1 teaspoon dried basil

• 4 teaspoons garlic, minced

• 1 teaspoon dried oregano

• 1 teaspoon kosher salt

• 1 bunch of celery

• 1 package of frozen green beans ( or 2 cups fresh green beans)

• 2-4  lbs. Carrots ( I love to add in TONS of carrots)

• 2 Green Peppers

Directions:

1. Season with salt, pepper curry, parsley (if desired) or bouillon, and Worcestershire sauce.

2. Cut veggies in small to medium pieces.

3. Cover with water. Boil fast for 10 minutes.

4. Reduce to simmer and continue to cook until veggies are tender.

Farro and White Bean Chili

Ingredients:

• 1 tablespoon vegetable oil

• 1 medium onion, chopped

• 2 cloves garlic, minced

• 2 tablespoon Fire & Flavor Everyday Rub

• 2 teaspoons ground cumin

• 1 teaspoon dried oregano

• 1/8 teaspoon cayenne pepper

• 2 (15 ounce) cans white beans, drained and rinsed

• 1 cup farro, rinsed 6 cups vegetable or chicken stock

• juice of 1 lime

• 1/2 cup chopped, fresh cilantro (optional)

Directions:

1. Heat oil in a dutch oven or large soup pot over medium-high heat. Saute onion until soft, about 7 minutes. Stir in garlic, Everyday Rub, cumin, oregano, and pepper and cook for 30 seconds, stirring.

2. Add beans, farro, and stock. Bring to a boil, reduce heat, and simmer for 35-40 minutes or until farro is cooked through. If chili becomes too thick add additional water or stock as needed. Season to taste with salt and pepper and stir lime juice and cilantro.

3. Garnish with your favorite toppings, and serve.

Healthy Healing Chicken Soup

Ingredients:

• 8 Shallots (finely chopped)

• 1 bunch chopped green onions ( about 1/2 cup) (finely chopped)

• 1 clove Garlic (finely chopped)

• 2 quarts Chicken stock (low sodium)

• 2 cups chopped Celery

• 2 cups sliced Carrots

• 2 cups chopped Parsnips (or potato)

• 1 kosher, or brined  whole chicken (Trader Joes has these organic) (rotisserie chicken if you are pressed for time)

• 1 cup Mushrooms optional (Baby Bella's are best)

• 2 Tbsp Herbs de Provance (spice)

• 2 Tbsp Olive oil

• Salt & Pepper

Optional: farro or barley or wild rice (1 cup) to add at end

Directions:

1. Cut up the whole chicken, leave skin on, brown the chicken in large stock pot with 1 tablespoon olive oil (2 minutes each side).

2. Take the chicken out and place it in a bowl to the side.

3. Sauté the chopped celery, onions, & shallot until translucent in large stock pot then add in Herbs de province spice.

4. Add 1 quart heated chicken stock (microwave in glass dish) to sautéed vegetables.

5. Add the chicken back in to the pot and bring to a boil and simmer till the chicken falls off the bone (30 minutes).

6. Take out the chicken carcass and pieces and let cool. Add back in the chopped carrots and parsnips.

7. Then strip the chicken from the bones and skin, add only chopped chicken back to soup.

8. Bring the soup back to simmer add Salt and Pepper to taste.

9. Serve as is or add Farro, Barley, or wild rice.

Kale and Black-Eyed Pea Soup

Ingredients:

• 8 ounces dried black-eyed peas, rinsed

• ¼ teaspoon dried crushed red pepper

• 2 garlic cloves, minced

• 1 jalapeño pepper, seeded and minced

• 2 carrots, cut into 1inch pieces

• 1 large sweet onion, diced

• 2 cooked boneless, skinless chicken breasts, diced

• 2 cups kale, trimmed and chopped

• 1 tablespoon hot sauce

• 1 bay leaf

• 1 tablespoon apple cider vinegar

• hot cooked brown rice

Directions:

1. Bring peas and 6 cups water to a boil in a Dutch oven. Cover, reduce heat to medium, and simmer 45 minutes or until peas are tender, skimming any foam from surface. Drain peas, reserving 1 1/4 cups liquid.

2. Sauté next 5 ingredients in olive oil over medium high heat 10 minutes or until vegetables are tender. Add peas, reserved 1 1/4 cups liquid, chicken, kale, hot sauce, bay leaf, and 6 cups water. Bring to a boil; reduce heat to medium and simmer, stirring occasionally, 30 minutes. Stir in vinegar. Season with salt and pepper.

3. Discard bay leaf. Serve over rice.

Ingredients 

• 2 lb. 99% lean ground turkey breast

• 3 15 oz. cans of great northern beans, or kidney beans (mixed is great)

• 1 15 oz. can of pumpkin puree

• 1 onion, chopped

• 3 cloves of garlic, minced

• ½ Tbsp Chili powder (or more to taste)

• 1 Tbsp Cumin

• 1 tsp Oregano

• 2 tsp black pepper

• 2-3 cups of low sodium chicken broth

• 1 tsp. olive oil

• Salt to taste

Directions

1. Spray a large frying pan with oil, and over medium, cook the turkey, onion, and garlic  for about 4-5  minutes or until mostly white.

2. Pour the beans, pumpkin, peppers, spices and broth into a large pot or crock pot.

3. Mix in the pot and let simmer or if in crockpot set on LOW for 8 hours or HIGH for 4 hours.

4. Garnish with avocado, greek yogurt, cilantro, and salsa. Enjoy!

Ingredients:

• 6 to 8 large carrots (about 1 3/4 pounds)

• 1/4 cup olive oil

• 1 tsp Salt

• 6 cups vegetable stock (good quality, not too high in sodium)

• 1 piece ginger, an inch long, peeled

• 1 sprig thyme, plus more for garnish

• 1/2 large sweet onion

• 2 large garlic cloves, chopped

• Freshly ground black pepper

Directions

1. Peel and cut the carrots into 1/2-inch rounds.

2. On a rimmed baking sheet, toss the carrots with 2 tablespoons of the olive oil and sprinkle generously with salt.

3. Set an oven rack 6 to 8 inches from the heat source and turn on the broiler. Broil the carrots until they brown and soften, turning them over with a spatula every 5 minutes or so; this should take 15 to 20 minutes.

4. Meanwhile, bring the stock to a boil, add the ginger and the sprig of thyme and simmer gently for 15 minutes.

5. Put the onion in a medium stock pot with the remaining olive oil. Brown the onion over medium heat, stirring frequently.

6. Add the garlic, and then add the carrots.

7. Remove the ginger and thyme from the stock and add the stock to the pot with the onions and carrots. Bring to boil and simmer for 5 to 10 minutes, until the carrots are soft enough to puree.

8. Use an immersion or a standard blender to puree the mixture until smooth. If the soup seems too thick, add more stock or water and reheat gently. Add salt and pepper to taste.

9. To serve, garnish with chopped fresh thyme.

Serves 4

Ingredients:

• 1 (2lb) head cauliflower (cut into florets)

• 4 cloves garlic, unpeeled

• 1 tablespoon olive oil

• ½ tsp salt

• 4 cups chicken stock

• Parmesan cheese shavings and olive oil for garnish

Directions:

1. Preheat oven to 450F.

2. Toss cauliflower with garlic and oil and salt and spread on rimmed, lightly greased baking sheet.

3. Roast cauliflower until tender and beginning to brown, about 18 minutes.

4. Remove garlic from pan, transfer cauliflower to a stockpot, and add stock.

5. Gently peel skins from garlic and discard. Add peeled garlic cloves to soup.

6. Bring to a boil, reduce heat, and simmer for 10 minutes.

7. Puree soup with a soup emulsifier or blender.

8. Return soup to pot over low heat and season with freshly ground pepper.

9. Ladle soup into a bowl, drizzle with olive oil, and top with cracked pepper and cheese shavings.

Serves 4-6

Ingredients:

• 6 to 8 large carrots

• 1 small sweet onion (peeled & chopped)

• 2 garlic cloves (chopped)

• 1/4 cup olive oil

• Sea Salt

• 4 cups vegetable or chicken  stock (good quality, low sodium)

• 1 piece ginger, an 2 inch long, peeled & chopped

• 1 small piece of  thyme, plus more for garnish

• Freshly ground black pepper

• chopped pecans for garnish

Directions:

1. Peel and cut the carrots into 1/2-inch rounds. On a rimmed baking sheet, toss the carrots, onion, and garlic with 2 tablespoons of the olive oil and sprinkle with salt. Set an oven rack 6 to 8 inches from the heat source and turn on the broiler. Broil the carrots until they brown and soft,  15 to 20 minutes.

2. Meanwhile, bring the stock to a boil, add the ginger and the sprig of thyme and simmer gently for 15 minutes.

3. Add roasted carrots, onion, and garlic to the pot simmer for 5 to 10 minutes, until the carrots are soft enough to puree.

4. Use an immersion or a standard blender to puree the mixture until smooth. If the soup seems too thick, add more stock or water and reheat gently. Add salt and pepper to taste.

5. To serve, garnish with chopped fresh thyme & pecans. Adding coconut milk to the soup also adds a creamy flavor.

Ingredients:

• 2 pounds cut up chicken, skinless and boneless, cut into 2" pieces (raw chicken)

• 4 cups low sodium organic chicken broth

• 4 cups water

• 1 cup sliced celery

• 4 large carrots, sliced

• 1 small onion, diced

• 2 cloves garlic, minced

• 1/4 cup fresh, chopped, Italian parsley

• 1 bay leaf

• 1/2 teaspoon crushed red pepper flakes, more or less to taste

• 1/2 teaspoon black pepper

• Kosher or sea salt to taste

• 8 ounces whole wheat spaghetti (or whole wheat egg noodles), broken into small pieces

Directions:

1. Add all ingredients, except the noodles, in the slow cooker and cook for 6-8 hours on low, or until carrots are tender.

2. The last hour of cooking time, add the broken pasta and continue cooking one additional hour or until pasta is fully cooked. Enjoy!

Ingredients:

• 1 medium sweet potato, peeled and diced small

• 4 baby carrots, or 1/2 large carrot, diced small

• 3 frozen whole okra

• 1 cup chIckes broth 

• 3/4 cup unsweetened almond or cashew milk

• 1 teaspoon coconut oil

• 1/8 teaspoon ground cinnamon 

• 3 pinches mineral salt

• Stevia to taste

Directions:

1. Put all ingredients in a small saucepan. Cover and turn the heat to high, bringing the mixture to a quick boil. Lower the heat and simmer the veggies until tender (takes just a few minutes).

2. Transfer the mixture to a blender. Make sure the lid is secure, and blend well for a few seconds. Turn the blender off and vent the hot air, then continue to blend until completely smooth.

3. Return the purée to the saucepan and simmer for a couple more minutes Taste and adjust seasonings. 

4. You can top with a dollop of Greek yogurt. Add diced cooked chicken breast for protein

Serves 6

Ingredients:

• 1 32-ounce box chicken stock(organic)

• 3 cans white beans, left undrained  (use all different types to add variety)

• 5 cups cooked chicken (rotisserie or boiled)

• 1 16-ounce jar salsa(use fresh salsa-- this the key)

• 1 8-ounce block pepper jack cheese, grated

• 2 teaspoon ground cumin

• 2 cloves garlic, minced

• Black or white pepper to taste

• 1/2 cup finely crushed corn chips (optional, if you like your chili thicker)

• Sour cream, for garnish

Directions:

1. Place all ingredients except the corn chips in a crockpot. Cook on high until the cheese is melted.

2. Chili may also be cooked on the stovetop over medium-high heat until cheese is melted.

3. When the chili is ready, add the crushed corn chips, if using, and simmer for 10 minutes to thicken. Garnish with more chips, cheese and/or sour cream and serve.

Total Time: 20 Minutes

Servings: 6

Ingredients

For the Salad

• 4 cups chopped curly kale, thick stems removed 

• 3 cups  shredded red cabbage

• 2 cups  shredded carrots

• 1 red bell pepper, sliced small

• 3/4 cup chopped  cashews

• 1/2 cup chopped fresh cilantro

For the Dressing

• 3 tablespoons creamy cashew butter

• 4 tablespoons brown rice vinegar

• 1 tablespoon fresh lime juice

• 3 tablespoons olive oil

• 1 tablespoon liquid coconut amino acids 

• 2 tablespoons honey

• 1 large clove garlic, chopped

• 1-inch square piece fresh ginger, peeled and chopped

• 3/4 teaspoon salt

Instructions

Combine all of the ingredients for the salad in a large mixing bowl. Combine all of the ingredients for the dressing in a food processor or blender; process until smooth and creamy. Pour the dressing over the salad and toss well. Let sit 10- 15 so kale and cabbage can wilt some.  Add in extra rice vinegar and more cracked black pepper if needed at end!  Serve & enjoy.

Ingredients

• 2-3 boneless, skinless chicken breasts

• 1 avocado

• 1/4 cup chopped onion

• juice of 1/2 a lime

• 2 Tbsp cilantro

• salt and pepper to taste

Directions:

1. Cook chicken breasts and let cool.

2. Shred chicken.

3. Chop up and cream avocado with a mixer.

4. Combine shredded chicken, avocado, and all other ingredients.

Ingredients:

• 6 cups fresh baby spinach

• 1 pint strawberries, hulled and sliced

• 1 avocado, diced (or you can double this to 2 avocados!)

• 4 ounces crumbled gorgonzola or goat cheese

• 1/4 cup sliced almonds, toasted

• 1/2 a small red onion, thinly sliced (optional)

• Poppy-seed Dressing or Strawberry Vinaigrette (recipes below)

Poppy Seed Dressing

• 1/2 cup avocado oil (or any oil, such as olive oil)

• 3 Tablespoons apple cider vinegar

• 2 Tbsp. honey

• 1 Tbsp. poppy seeds

• A pinch of ground dry mustard (optional)

• Salt and Pepper

To prepare the poppy-seed dressing,: whisk all ingredients together.

Strawberry Vinaigrette

• 1/2 pound fresh strawberries

• 2 tablespoon honey

• 2 tablespoons apple cider vinegar

• 2 tablespoons olive oil

• 1/4 teaspoon salt

• 1/4 teaspoon ground black pepper

To prepare the strawberry vinaigrette: place all ingredients in a blender, blend until smooth, adjust honey to taste.

Toss all salad ingredients together with your desired amount of dressing until combined. Serve immediately.

Ingredients

• Fresh baby spinach leaves, rinsed and spun dry

• 1 pint fresh raspberries or strawberries, cleaned

• 1 pint fresh blueberries, cleaned

• ½ cup chopped pecans, toasted

• 1/4 cup Goat cheese, crumbled

Blueberry Vinaigrette

• ½ cup fresh blue berries

• 1/3 cup white balsamic vinegar

• 1 tsp. honey Salt and fresh-ground black pepper

• 2/3 cup extra-virgin olive oil

1. Combine the spinach, raspberries, blueberries, pecans, and feta in a large bowl; toss.

2. To prepare the vinaigrette, in a food processor add the blueberries, vinegar, honey, and salt and pepper to taste.

3. Process to break down the blueberries. While the food processor is running, slowly add the olive oil. Taste the vinaigrette and adjust any ingredients to suit your taste.

4. Pour the vinaigrette over the spinach salad and serve.

Ingredients:

• 1 cup of barley or farro, cooked according to package directions 

• 1 15-oz. can black beans, rinsed

• 1/2 cup corn or edamame, (thawed if frozen)

• 1 roasted red bell pepper (from jar), diced

• 2 large garlic cloves, peeled and minced (about 3/4 teaspoon)

• 1/2 cup chopped fresh cilantro or Italian parsley

• 1 tablespoon red-wine vinegar

• 2-3 tablespoons lemon juice 

• 2 tablespoons extra-virgin olive oil

• Salt & freshly ground pepper, to taste 

1. Combine all ingredients in a medium bowl.

2. Stir gently to combine. Enjoy! 

Ingredients:

• 3 chicken breasts

• Olive oil for coating

• 1 tbsp. Good quality sea salt

• fresh-ground black pepper to taste

• 4 oz. Greek-style plain yogurt (can substitute plain yogurt)

• 2 tbsp. white wine vinegar

• 1 tsp. finely chopped fresh lavender leaves (can substitute herbes de Provence)

• 1 small apple, peeled and chopped

• ½ red onion, finely diced (optional)

• 1 cup fresh blueberries, washed and dried

• ¼ cup roasted chopped almonds

• Spinach or lettuce for serving

Instructions:

1. Preheat the oven to 400 degrees.

2. Coat the chicken breasts with the olive oil, salt, and pepper and roast for 30 minutes. Let cool.

3. In a small bowl, whisk the 1 tbsp. of the olive oil, yogurt, vinegar, lavender, 1 tsp. of the salt, and 1 tsp. of the black pepper.

4. Add the apple and stir to prevent browning.

5. Add the onion, blueberries, and almonds; mix well.

6. Place chicken in the blender and pulse until chopped. Add the chicken to the yogurt-blueberry mixture; stir gently to combine.

7. Serve on a bed of crisp spinach.

Serves 4

Ingredients:

• 1 pound boiled chicken, cut into 1⁄2-inch cubes

• 1 cup chopped celery

• 1 cup red grapes, halved

• 1⁄2 cup dried cherries or cranberries

• 1⁄2 cup toasted pecans, chopped

• 1 cup plain greek yogurt

• 1 tablespoon honey

• 1⁄2 teaspoon salt

• 1⁄2 teaspoon ground black pepper

Directions:
1. Add chopped chicken to a large bowl along with celery, grapes, dried cherries, chopped pecans, yogurt, honey, salt and pepper.

2. Mix until all chicken is coated.

3. Enjoy on top of fresh leafy greens!

Ingredients:

For the Salad:

• 1 large bunch of kale 

• 4 cups of any other green lettuce (chopped spinach, broccoli slaw, more kale)

• 2-3 cups large diced butternut squash

• 1 15 ounce can chickpeas (garbanzo beans), drained and rinsed

• 1 tablespoons extra virgin olive oil

• 1 tablespoon curry powder

• ½ teaspoon of cayenne pepper

• Kosher salt

• ½ cup toasted pecan

• OPTIONAL: Chopped chicken or other protein, pomegranate

For the Dressing:

• 2 tablespoons tahini

• ¼ cup extra virgin olive oil

• 2 tablespoons white wine vinegar

• 1 teaspoon honey

• ½ teaspoon kosher salt

Directions:

1. Prep kale by cutting out the tough ribs of the kale and discard. Chop kale and add to a large bowl.  

2. Preheat the oven to 400 degrees.

3. Add the diced butternut squash and rinsed chickpeas to a baking sheet lined with foil. Drizzle with the extra virgin olive oil, curry powder and cayenne. Mix until the squash and chickpeas are well coated. Sprinkle with kosher salt and bake for 20-25 minutes or until squash is tender and chickpeas are lightly browned.

4. Meanwhile add the dressing ingredients to a small mason jar. Shake to mix and taste for more seasoning or vinegar if desired.

5. Transfer the butternut squash and chickpeas to the bowl of kale. Add the pecans and drizzle with the tahini dressing. Toss to coat. Allow to rest for 10 to 30 minutes before serving so kale softens. Add chicken or other protein. Enjoy!

Ingredients:

• 3 c. lightly packed spinach

• ¼ cup Quinoa or Farro

• ½  cup cooked (but not mushy) sweet potato

• 1 small or medium apple, cut into chunks

• 2 tbsp. pumpkin seeds

• 3 tbsp. dried cranberries

• 3 tbsp. chopped walnuts or cashews

• 1 tbsp Goat Cheese

Vinaigrette

• 1 tsp. minced shallot

• 2 tbsp. balsamic vinegar

• 1 tsp fig preserves or maple syrup

• 3 tbsp. extra-virgin olive oil

• pinch of salt and freshly ground pepper

Directions

1. Add greens to a large dinner plate or salad bowl. Top with the cooked (and cooled) quinoa, apple chunks, pumpkin seeds, dried cranberries and walnuts.

2. To make the vinaigrette, combine the shallot and vinegar in a small mixing bowl, whisk to combine. Slowly add the olive oil by pouring in a steady stream, whisking vigorously until emulsified. Drizzle the salad with the dressing and serve immediately.

Ingredients

• 1 1/2 cups quinoa, rinsed well

• 3 cups of low sodium vegetable broth or water

• 1 red bell pepper, diced

• 1/4 cup of red onions, diced

• 1 shallot, chopped

• 1/4 cup of dill, chopped

• 1/4 cup parsley, chopped

• 1/2 cup Balsamic dressing**

Balsamic Dressing:

• 1/4 cup olive oil

• 1 TBSP flaxseed, walnut or sesame oil

• 2 TBSP of apple cider vinegar or balsamic vinegar

• 1 TBSP spicy mustard

• salt and pepper

Directions

1. Add quinoa to broth or water in a medium saucepan and bring to a boil.  Reduce to simmer then cover and cook 15 minutes without stirring or until liquid is absorbed.

2. Remove ingredients from saucepan and place in a bowl.  Cool slightly and toss with salad dressing and remaining ingredients.  Salt and pepper to taste. 

3. You can add any vegetables , salad or on top of black beans.

Ingredients:

• 1/4 cup pure maple syrup

• 1 teaspoon cinnamon

• pinch of salt

• 8 cups mixed greens (I used baby kale, spinach, arugula)

• arils from one pomegranate

• 2 cups walnuts

• 1 cup dried cranberries or cherries

• 8 ounces crumbled goat cheese

• 2 grilled grilled or baked chicken breasts chopped or fresh turkey

• 1/3 cup olive oil

• 1/4 cup balsamic vinegar

• 1 tablespoon fig preserves

• salt and pepper, to taste

Directions:

1. Preheat the oven to 375 degrees F. Line a baking sheet with foil. Toss the walnuts with the maple syrup, cinnamon, and salt. Bake for 15-25 minutes, stirring 2-3 time throughout cooking until the walnuts are toasted and golden.

2. Add the greens to a large salad bowl. Add the pomegranate arils, chicken and the cranberries. Add the cooled walnuts and gently toss the salad. Add the goat cheese last.

3. To make the dressing, whisk the olive oil, balsamic vinegar, fig preserves and salt until combined. Just before serving, drizzle the dressing over the salad and gently toss. Enjoy!

Ingredients:

• 2 cups baby spinach

• 1 oz goat cheese

• ¼ cup  walnuts or sliced almonds

• 1 bartlet pear, ripe

• ¼ cup pomegranate seeds or craisins

• ½ cup raspberries

• ½ avocado (sliced and sprinkled with lemon juice)

• ⅓ c olive oil

• ⅓ c balsamic vinegar

• 1 tsp maple syrup

• pepper

Directions:

1.  In a jar with an airtight lid, shake the olive oil, vinegar, maple syrup and pepper.

2. Toss with greens & other ingredients & top with cheese last.

Ingredients:

• 1 cup chopped walnuts or pecans, toasted

• 1 cup pomegranate arils

• 4 oz feta cheese or goat cheese, crumbled

• 1/3 cup dried cranberries

• 2 Bartlett pears (firm but ripe), cored and sliced

• 1 avocado, peeled and sliced tossed in lemon juice

• 9-12 oz baby spinach

Dressing:

• 1/4 cup apple cider vinegar

• 3 Tbsp extra-virgin olive oil

• 1 Tbsp honey

• 1 tsp dijon mustard

• Salt and pepper, to taste 

Directions:

1. Place all dressing ingredients in a mason jar and shake well or blend.

2. Place all salad ingredients in a large salad bowl, drizzle with desired amount of dressing then toss to evenly coat. Serve immediately.

Ingredients:

• 6 cups fresh baby spinach

• 1 pint raspberries

• 1 avocado, diced

• 4 ounces crumbled gorgonzola or goat cheese

• 1/4 cup sliced almonds, toasted

• half a small red onion, thinly sliced (optional)

Vinaigrette:

• ½ cup raspberries or 1 TBSP raspberry preserves

• 2 tablespoons honey

• 2 tablespoons apple cider vinegar

• 2 tablespoons olive oil

• 1/4 teaspoon salt

• 1/4 teaspoon ground black pepper

Directions:

1. Place all vinaigrette ingredients in a blender and blend until smooth.

2. Adjust honey to taste.

3. Toss all ingredients together with your desired amount of dressing until combined. Serve immediately.

Ingredients:

• 2 pounds asparagus, (about 2 bunches), trimmed

• 1 pint tiny cherry or pear tomatoes, red or mixed colors

• 1 tablespoon extra-virgin olive oil

• 3/4 teaspoon salt, divided

• Freshly ground pepper, to taste

• 1 tablespoon fresh lemon juice

• 1 tablespoon fresh orange juice

• 1 tablespoon honey

• 1/2 teaspoon Dijon mustard

• 2 bunches watercress, tough stems removed (about 4 cups lightly packed)

• 2 tablespoons finely chopped fresh dill

Directions:

1. Preheat oven to 450°F.

2. Place asparagus in a large bowl. Add tomatoes and oil and toss to coat. Spread on a heavy roasting pan or rimmed baking sheet, spooning the tomatoes between and on top of the asparagus.

3. Sprinkle with 1/2 teaspoon salt and add a generous grinding of pepper. Roast until the asparagus is crisp-tender and the tomatoes are warmed and slightly crinkled, about 15 minutes. Set aside until ready to serve.

4. Whisk lemon juice, orange juice, honey, mustard and remaining 1/4 teaspoon salt in a medium bowl until blended. Reserve half of the dressing in a small bowl.

5. Add watercress to the medium bowl; toss to coat. Spread the watercress on a platter. Arrange the roasted asparagus on the watercress and top with tomatoes. Drizzle the reserved dressing over the asparagus and tomatoes; sprinkle with dill. Serve warm or at room temperature.

Ingredients:

• 3 medium delicate squash (about 3 pounds)

• 2 teaspoons brown sugar

• 1 tablespoon olive oil

• 8 cups baby arugula

• 3 ounce fresh goat cheese, crumbled

• ½ cup pomegranate seeds

• ½ cup toasted pecan halves

Dressing:

• 3 tablespoons sherry or red wine vinegar

• 2 teaspoons Dijon mustard

• 1 teaspoon honey

• ¼ cup olive oil

Directions:

1. Preheat oven to 425°F. 

2. Cut squash into ½-inch slices and scoop seeds out with a spoon.  Coat two rimmed backing sheets with a little olive oil. Toss squash with brown sugar and oil and spread in a single layer on baking sheets.  Roast for 25-30 minutes, until both sides are golden brown, flipping until half way through.

3. While the squash is roasting prepare dressing. Whisk vinegar, mustard, honey, and oil; season with kosher salt and freshly ground black pepper.

4. Toss arugula with enough dressing to coat.  Arrange in a large, shallow bowl or platter and top with squash rings, cheese, pomegranate seeds, and pecans.  Serve immediately.

Ingredients:

• 3 cups pumpkin, cut into 1-inch cubes

• 2 tsp extra-virgin olive oil

• 1/4 tsp salt

• 1/4 tsp pepper

• 6 cups mixed salad greens

• 1/2 cup pomegranate seeds

• 8 tsp lightly toasted pumpkin seeds

• 1/4 cup crumbled goat cheese

Vinaigrette:

• 3 Tbsp pure pumpkin-seed oil (available in health-food stores and specialty markets) or use olive oil

• 2 Tbsp champagne vinegar

• 3 Tbsp orange juice

• 1 tsp Dijon mustard

• 1 small chopped shallot (1 Tbsp)

• 1 tsp honey

• 1/4 tsp salt

• 1/4 tsp pepper

Directions:

1. Preheat oven to 400°F.

2. Toss pumpkin with olive oil, salt, and pepper and arrange in one layer on a lipped baking sheet. Roast until pumpkin is tender-firm and edges are caramelized, about 30 minutes. Remove from oven and let cool completely.

3. Combine all vinaigrette ingredients in a small jar with a tight-fitting lid and shake until dressing emulsifies and has a creamy appearance.

4. Scatter 1/2 cup roasted pumpkin, 1 tablespoon pomegranate seeds, 2 teaspoons pumpkin seeds, and 1 tablespoon goat cheese on top of greens.

5. Drizzle with 2 tablespoons vinaigrette.

Ingredients:

• 3 cups lightly packed spinach

• 1/4 cup Quinoa

• 1/2 cup roasted sweet potatoes

• 1 small or medium apple, cut into chunks

• 3 tbsp dried cranberries

• 3 tbsp chopped walnuts

• 1 tbsp Goat Cheese

• 1 tsp minced shallot

• 2 tbsp balsamic vinegar

• 1 tsp fig preserves or maple syrup

• 3 tbsp extra-virgin olive oil 

• pinch of salt and freshly ground pepper 

Directions:

1. Add greens to a large dinner plate or salad bowl.

2. Top with cooked (and cooled) quinoa, apple chunks, dried cranberries, and walnuts.

3. To make the vinaigrette, combine the shallot and vinegar in a small mixing bowl, whisk to combine. Slowly add the olive oil by pouring in a steady stream, whisky vigorously until emulsified. Drizzle the salad with the dressing and serve immediately. 

Ingredients:

• 1 ⁄4 cup balsamic vinegar

• 1 tablespoon fig preserves

• 1/4 teaspoon ground black pepper

• 1 teaspoon Dijon mustard

• salt to taste

• 1/3 cup extra virgin olive oil

• 1 (10 oz) package of baby spinach leaves

• 1⁄2 Cup Craisins

• 1 cup Strawberries hulled & sliced thin

• 1⁄2 cup cooked, shelled edamame

• 4 oz crumbled Goat Cheese

• 1/2 cup walnuts, coarsely chopped

Directions:

1. Mix vinegar, pepper, mustard, salt, and olive oil in a small bowl with whisk.

2. In a large salad bowl, toss the remaining ingredients together. Drizzle the dressing over the salad and serve. Top with grilled chicken or salmon!

Ingredients:

• 1/2 ripe avocado

• 1/2 cup packed fresh cilantro

• 1/2 cup nonfat plain yogurt

• 2 scallions, chopped (optional)

• 1 clove garlic, quartered

• 1 tablespoon lime juice

• 1 tablespoon extra virgin olive oil

• 1/2 teaspoon salt

• 3 cups mixed greens

• 1/2 cup black beans, canned (rinsed) or cooked

• 1/2 cup corn kernels, fresh or frozen 

• 1/2 cup grape tomatoes

• 1/4 cup edamame

Directions:

1. Place avocado, cilantro, yogurt, scallions, garlic, lime juice, oil, and salt in a blender; blend until smooth.

2. Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.)

3. Top the greens with black beans, corn, edamame and tomatoes. Sprinkle with a touch of Mexican cheese! 

Ingredients:

• 10oz Fresh Spinach

• 2 Pears, sliced

• 1/2 cup Pecans, toasted, chopped

• 1/2 cup Feta, crumbled

• 1/4 cup Pomegranate Arils

Vinaigrette:

• 1/2 cup Pecans, toasted, chopped

• 1 pint Cider Vinegar

• 1/2 pint Sherry Vinegar

• 1 tsp Whole Grain Mustard

• 1/2 tsp Brown Sugar

• 1 1/2 pint EVOO

• Salt & Pepper pinch

• Chili Flake pinch 2 tbsp Fresh Chopped Parsley

Directions:

1. Assemble salad with all ingredients.

2. In a large mixing bowl whisk all ingredients or in a large dressing jar with a lid, mix all ingredients and shake. Keep in refrigerator.

Ingredients:

• 2 cups organic baby spinach

• 1 cup chopped kale

• 1/2 cup chopped strawberries

• 1/3 cup edamame

• Tbsp. goat cheese (or feta or whatever your favorite is!)

• 1/4 cup toasted, chopped pecans

Directions:

1. Combine all ingredients together. Drizzle a tablespoon (or two) of your favorite dressing on top.

Ingredients:

• 1/2 cup sliced strawberries

• 1 tsp. Dijon mustard

• 1 tbsp. balsamic vinegar

• 1/2 tsp salt

• 1/4 cup grapeseed or canola oil

• 4-5 oz spinach or arugula

• 2 cups sliced strawberries

• 1/4 cup sliced almonds

• 2 oz goat cheese

Directions:

1. In a blender, purée strawberries for dressing. Add Dijon, balsamic and salt and blend to combine. While blending, gradually add oil and blend until smooth.

2. In a large bowl, toss arugula or spinach with a pinch of salt. Add just enough dressing to lightly coat and toss gently.

3. Add strawberries, almonds and cheese.

4. Add a lean protein on top if you choose such as chicken or fish! 

Ingredients:

• 2 bunches Kale

• Red cabbage  or broccoli slaw

• Broccoli or Vegetable Stir Fry 

• Braggs Liquid Aminos

• Minced Garlic 

• Ginger Dressing

• Optional- Salmon or Grilled chicken for protein 

Directions:

1. Chop kale, red cabbage, broccoli and fill gallon bag with your favorite greens.

2. Mix about 1/2 bottle Makoto ginger dressing with 1/2 Tbsp liquid aminos, and 1/2 tbsp minced garlic and mix and pour into bag and shake it all up. Refrigerate and let it marinate.

Ingredients:

• 5 ounces  Arugula or Mixed Greens

• 1-2 Peaches, sliced thin

• 1 Nectarine, sliced thin

• 8 ounces Fresh Mozzarella

• ½ cup Pecans, chopped in half

Honey Vinaigrette:

• ⅓ cup Olive Oil

• 3 Tablespoons White Wine Vinegar (or balsamic)

• 2 Tablespoons Honey

• ½  teaspoon Salt

• Pepper to taste

Directions:

1. Toast Pecans in oven 425 – 2-3 minutes

2. In a small bowl, whisk olive oil, vinegar, honey, and salt to taste.

3. On large platter or bowl, place greens, peaches, nectarine, fresh mozzarella, and pecans. Sprinkle sea salt over fresh mozzarella. Serve with honey vinaigrette.

4. Add grilled chicken or salmon to make a complete meal.

Ingredients:

• 4 cups (1 1/2 lbs) cubed butternut squash

• 1 /2 Tbsp olive oil

• Salt and freshly ground black pepper

• 2 Tbsp Cinnamon

• 1 cup chopped walnuts , toasted

• 10 oz baby spinach

• 1  cups pomegranate arils

• 1 chopped Granny Smith apple

• Baked or Rotisserie chopped chicken

• 4  oz goat cheese or feta , crumbled * optional

Dressing:

• 1/2 cup olive oil

• 1/4 cup red wine vinegar

• 3 Tbsp minced shallot (optional)

• 2  Tbsp maple syrup

• 1 Tbsp dijon mustard

• 1 tsp fresh thyme leaves

• Salt and freshly ground black pepper

Directions:

1. Preheat oven to 400 degrees.

2. Place cubed squash in a on a baking sheet, drizzle with olive oil, season with salt, pepper, cinnamon and toss to evenly coat in oil. Spread into an even layer.

3. Bake in preheated oven 15 minutes then remove from oven and toss. Return to oven and bake until tender, about 10 minutes longer.

4. Allow to cool several minutes before adding to salad. While squash is cooking, place walnuts on sheet sprinkle with salt & cinnamon toast 3-4 minutes.

5. Combine all dressing ingredients in a blender and season with salt and pepper to taste (about 1/2 tsp salt 1/4 tsp pepper). Process until well emulsified.

6. In a large salad bowl toss together spinach, squash, 1/2 of the walnuts and 1/2 of the pomegranate arils. Drizzle with desired amount of dressing and gently toss. Sprinkle with remaining pecans, pomegranate arils, baked chicken and goat cheese (if using) and serve immediately.

Ingredients:

• 2 cups Arugula or spinach

• 1 oz creamy gorgonzola or goat cheese

• ¼ cup  walnuts

• 1 Bartlett pear, ripe

• ¼ cup pomegranate seeds

• ⅓ c olive oil

• ⅓ c white wine vinegar

• ½ tsp minced garlic

• pepper

Directions:

1. In a jar with an airtight lid, shake together the olive oil, white wine vinegar, minced garlic and pepper.

2. Toss with greens & top with cheese, walnuts,  ripe pear & pomegranate.  

Ingredients

• 1 medium watermelon, seeded and cubed

• ½ red onion, chopped

• 1 bunch mint (or basil), chopped

• 2 tbsp. olive oil

• 1 tbsp. balsamic vinegar

• sea salt and fresh-ground black pepper to taste

• 4 oz. feta cheese, crumbled

1. Place the watermelon in a large bowl.

2. Add the onion and mint; stir to combine. Refrigerate until chilled.

3. In a small bowl, combine the olive oil, vinegar, sea salt, and pepper; stir to combine.

4. Add the feta and the vinaigrette to the watermelon.

5. Toss gently and serve.

Ingredients:

Salad:

• 4 cups water

• 3 cups low-sodium chicken stock

• 2½ cups wheat berries

• 1 teaspoon salt

• 2½ tablespoons olive oil

• 2½ tablespoons lemon juice

• 1/3 cup dried cherries

• 1/3 cup toasted pecan halves, roughly chopped

• 3 strips bacon, crumbled

Sprouts:

• 1¼ pounds Brussels sprouts, trimmed

• 1 tablespoon olive oil

• 2 teaspoons Fire & Flavor Chicken Rub

Directions:

1. In a large stock pot, bring water and stock to boil.  Add salt and wheat berries, reduce to a simmer, cover, and cook for about 45 minutes or until berries are tender, but still have a bite.  While berries are cooking, combine lemon juice and olive oil and set aside.  Drain berries, toss with half of dressing; set aide. 

2. Preheat oven to 425°F.  Halve or quarter Brussels Sprouts, depending on their size.  Spread in an even layer on a rimmed baking sheet coated with oil.  Drizzle sprouts with oil and sprinkle with Chicken Rub.  Toss and spread in an even layer, cut sides down.  Roast for about 20 minutes, until edges are brown and crispy, tossing half way through.  Remove from oven and combine with wheat berries. 

3. Toss wheat berries with cherries, pecans, bacon, and remaining dressing.  Season to taste with salt and freshly ground black pepper.  Serve room temperature or warm!

Ingredients:

• 1 (14 ounce) can artichoke hearts drained and chopped

• 1 package fresh sliced mushrooms, sautéed and chopped

• 1 (7 ounce) jar roasted red peppers, drained and chopped

• 1 cup pimiento-stuffed olives, drained and chopped

• 1/2 cup chopped green pepper

• 1/2 cup chopped celery

• 1/2 cup finely chopped onion

• 1 clove minced garlic

• 1/4 cup olive oil

• 1/2 cup white vinegar

• 2 teaspoons Italian seasoning

• 1 teaspoon season salt

• 1/2 teaspoon ground pepper

Directions:

1. Combine first 6 ingredients in a large bowl, set aside.

2. Sauté onions and garlic in hot oil in a saucepan over medium heat until onions are tender.

3. Add vinegar and remaining 4 ingredients; bring to a boil. 

4. Remove from heat, and pour over vegetables; cover and chill 8 hours.

5. Serve with pita chips or crackers of choice

Ingredients:

• 16 ounces of black-eyed peas (or a 15 ounce can of no salt added black beans)

• 1 10 ounce package of frozen corn kernels (use fresh if in season)

• 2 tablespoons chopped pimento peppers

• ½ cup diced celery

• 2 tablespoons minced onion

• ¼ cup apple cider vinegar

• 2 tablespoons Worcestershire sauce

• ½ teaspoon garlic salt

• ½ teaspoon pepper

• ¼ cup olive oil

Directions:

1. Combine the black-eyed peas (or black beans), corn, pimentos, celery, and onion in a mixing bowl; set aside.

2. In a separate bowl, whisk together the vinegar, Worcestershire sauce, garlic salt, and pepper. Slowly whisk in the olive oil until the dressing emulsifies.

3. Stir the dressing into the vegetables until evenly coated.

4. Refrigerate 4 hours to overnight before serving.  Serve with celery, carrot chips, or on top of a salad! 

Ingredients:

• 2 tablespoons red wine vinegar

• 1 1/2 teaspoons Hot sauce

• 1 Tablespoon Extra Virgin Olive Oil

• 1 clove garlic, minced

• 1 firm-ripe avocado

• 1 can (15 oz.) black-eyed peas or black beans

• 1 can (11 oz.) corn kernels

• 1/3 cup thinly sliced green onions

• 2/3 cup chopped fresh cilantro

• 1/2 pound Roma tomatoes, coarsely chopped

• Salt & pepper to taste

Directions:

1. In a large bowl, mix vinegar, hot sauce, oil, garlic, salt & pepper.

2. Peel, pit, and cut avocado into 1/2-inch cubes. Add to vinegar mixture and mix gently to coat.

3. Drain and rinse peas and corn. Add peas, corn, onions, cilantro, and tomatoes to avocado; mix gently to coat. Add salt to taste.

Ingredients:

• 1 (12 oz) package frozen shelled edamame, thawed

• 1 avocado, peeled, pitted and diced

• 1 small shallot, roughly chopped

• zest and juice of 1 lemon (about 3 tablespoons of juice)

• 1/2 tsp ground cumin

• 1/4 tsp ground coriander

• 1/2 tsp kosher salt

• 3 tablespoons olive oil

• 3 tablespoons water

• 2 tablespoons chopped fresh parsley

Directions:

1. In a food processor, combine edamame, avocado, shallot, lemon zest and juice, cumin, coriander and salt. Pulse until almost smooth.

2. Scrape down sides using a rubber spatula. Add oil, water and parsley; process until smooth.

3. Season with freshly ground black pepper, if desired. Serve with crudité, flatbread, or crackers, or as a sandwich spread.

Ingredients:

• 1 cup uncooked pearled farro (Earthfare or Whole Foods)

• 2 tbsp minced red onion

• 1/4 cup minced sun-dried tomatoes

• 1/4 cup fresh grated feta

• 2/3 cup finely chopped cucumber, seeds removed

• 1/4 cup finely chopped bell pepper

• 1 tbsp fresh lemon juice

• 1 tbsp olive oil

• 1 tbsp finely chopped mint or parsley

• kosher salt and fresh cracked pepper to taste

Directions:

1. Cook farro in salted water according to package directions until al dente, about 15-20 minutes. Drain and let cool.

2. Combine all ingredients and toss.

Ingredients:

• 1/2 cup walnuts

• 1 pomegranate, seeds only

• 1 1/2 pound green beans (haricots verts or traditional green beans). Fresh is preferred, but frozen green beans work great too.

Vinaigrette Dressing:

• 2 tablespoons flax oil, or olive oil

• 2 tablespoons coconut vinegar or apple cider vinegar

• 1 tablespoon shallot, finely chopped or 1-2 teaspoons onion

• 1 teaspoon dijon mustard

• 1/2 teaspoon sea salt

• 1/4 teaspoon pepper

Directions:

1. To toast walnuts, heat a sauté pan over medium heat and add walnuts. Set timer for three minutes. After three minutes, stir and watch until crisp and fragrant. This takes about seven minutes total. Transfer to a bowl so they do not continue to cook.

2. Seed pomegranate or buy pomegranate seeds.

3. Rinse green beans. Take a small handful and align the ends by tapping them on the cutting board. Cut the tips off all at once and repeat to the opposite end. Do this until all beans are completed. Do not cut beans into pieces; this will make them mushy once cooked.

4. Pour 2-3 inches of water into a pot with steamer. Once the water is at a rapid boil, turn the heat to medium, add beans and cover. Steam 5-6 minutes until bright green and tender-crisp. Don’t overcook.

5. In a two-cup glass measuring cup or medium bowl, combine the oil, vinegar, shallot, mustard, salt and pepper. Whisk until oil is incorporated well. Toss the beans with vinaigrette. Store in the refrigerator until ready to serve. Just before serving, sprinkle the salad with pomegranate seeds and toasted walnuts.

Ingredients:

• 12 eggs

• 1/4 cup plain Greek yogurt

• 2 tablespoons yellow mustard

• 1 teaspoon red wine vinegar

• Salt and pepper to taste

Directions:

1. Combine hard boiled eggs yolks with all of the above.

2. Top with smoked paprika.

Ingredients:

• 2 cans artichoke hearts, drained and coarsely chopped

• 1 package frozen spinach, thawed, drained and squeezed dry

• 1 cup shredded part-skim mozzarella cheese

• 1/4 cup grated Parmesan cheese

• 1 cup low-fat 2% Greek yogurt

• 1 (8 oz) block 1/3-less-fat cream cheese, softened and cut in 1/2" cubes

• 1 (8 oz) block fat-free cream cheese, softened and cut in 1/2" cubes

• 1 Tbsp cloves garlic, minced

• 1/2 teaspoon crushed red pepper flakes

• 1/2 teaspoon ground black pepper

Directions:

1. Drain the artichokes and roughly chop them.

2. Mince the garlic.

3. Thaw, drain, and squeeze the spinach dry.

4. Cut the cream cheese into chunks.

5. In a large bowl, stir together everything; reserving half of the mozzarella and Parmesan cheese.

6. Spoon mixture into 1-1/2 to 2 quart baking dish. Sprinkle top with remaining cheeses. Bake at 350 for 25-30 minutes or until bubbly and golden.

Ingredients:

• 10 oz fresh mozzarella, chopped into cubes

• 2 roma tomatoes, seeded and juiced

• 3 tablespoons freshly chopped basil (or about 1 tablespoon dried) + more for garnish

Directions:

1. Preheat oven to 375. 

2. Make sure tomatoes have as much juiced squeezed out of them as possible – this will prevent the dip from becoming soupy.

3. In a small baking dish, combine chopped cheese, tomatoes and basil and mix.

4. Bake for 15 minutes, then broil for 2 minutes so cheese becomes bubbly and golden. Serve immediately with crackers or melba toasts.

Ingredients:

• 4 small sweet potatoes peeled & cut into 1-inch cubes

• 1/4 cup  maple syrup

• 1/4 cup extra-virgin olive oil

• 2 teaspoons kosher salt, plus more for seasoning

• 1 teaspoon fresh black pepper

• 2 small shallots diced

• 2 tablespoons balsamic vinegar

Directions:

1. Preheat the oven to 400 degrees F.

2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper. Mix to evenly coat the potatoes and arrange on a sheet tray.

3. Roast until caramelized and soft, about 25 -35 minutes. Be sure to check them after 15 minutes and stir, if needed.

4. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and sauté until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.

5. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

Ingredients:

• 1 package of whole wheat couscous

• 4 cups of baby spinach

• 1/2 cup Sun dried tomatoes

• 1/2 Red Onion (diced)

• 1/2 Cup Pine Nuts

• 1 Rotisserie Chicken(chopped) or 3 grilled chicken breasts (chopped)

• 1/2 Cup Feta Cheese

Directions:

1. Cook 1 package of whole wheat couscous according to directions (I use low sodium chicken broth for flavor instead of water)

2. While couscous is cooking, sauté spinach, sun dried tomatoes, and red onion in a pan. Remove from pan.

3. Next, toast pine nuts (only takes a minute).

4. Add everything to couscous. Cut up grilled chicken or use rotisserie chicken to make it quick. Crumble in feta cheese. Salt and pepper to taste. Serve warm, cold, or at room temperature.

Ingredients:

• Marinated Mozzarella

• Cherry Tomatoes

• Basil

• Skewers

• Balsamic Vinegar (Optional)

Directions:

1. Arrange ingredients on the skewers in an alternating pattern.

2. Drizzle with balsamic and serve.

Ingredients:

• 1 package whole wheat rotini pasta (or rice pasta)

• 1 pound skinless, cooked chopped, boneless chicken breast

• 1/4 teaspoon ground black pepper

• 1 1/2 cups green grapes

• 1 cup chopped carrots

• 1 cup sweet peas (or broccoli)

• 2-3 Tbsp Organic Italian or Tuscan dressing

• 1/2 cup shredded cheddar cheese (optional)

Directions:

1. Prepare your pasta and let cool.

2. Mix pasta, chicken, grapes, carrots, sweet peas and black pepper to taste.

3. Toss with dressing and cheese.

Ingredients:

• 3 sweet potatoes, chopped or cubed

• 2 pink lady apples, seeded and cubed

• 2 TBSP melted coconut oil

• 1 tablespoons finely chopped fresh rosemary

• salt, to taste

Directions:

1. Preheat oven to 400 degrees. Cube sweet potatoes and apples and place on a foil lined baking sheet. 

2. Pour coconut oil over the sweet potatoes and apples along with rosemary and salt. Toss with hands to fully coat. 

3. Place in oven and bake for 35-40 minutes or until sweet potatoes are soft and cooked through. 

Ingredients:

• 1 1/2 pounds Brussels sprouts

• 3 tablespoons good olive oil

• 3/4 teaspoon kosher salt

• 1/2 teaspoon freshly ground  black pepper

Directions:

1. Preheat oven to 400 degrees.

2. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Chop off ends & cut in half.

3. Mix them in a bowl with the olive oil, salt and pepper.

4. Pour them on a sheet pan and roast for 25-35 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Serve immediately.

Ingredients:

• 1 butternut squash - peeled, seeded, and cut into 1-inch cubes

• 2 tablespoons coconut oil

• 2 cloves garlic, minced

• salt and ground black pepper to taste

Directions:

1. Preheat oven to 400 degrees F.

2. Toss butternut squash with olive oil and garlic in a large bowl. Season with salt and black pepper. Arrange coated squash on a baking sheet.  For sweeter version, leave out the garlic sprinkle with cinnamon and all spice! 

3. Roast in the oven until squash is tender and lightly browned, 25 minutes.

Ingredients:

• Cooking spray

• 2  medium beets (about 5 ounces each), peeled, cut into 1/2-inch wedges, and      patted dry with paper towels

• 3 small carrots (about 2 ounces each), cut crosswise into 2-inch pieces (not baby      carrots)

• 1 medium red onion (about 4 ounces), cut into 1/2-inch wedges

• 2 teaspoons olive oil

• 1/2 teaspoon dried oregano, crumbled

• 1/8 teaspoon salt

Directions:

1. Preheat the oven to 425°F. Line a large baking sheet with aluminum foil to keep it from getting stained. Lightly spray the foil with cooking spray.

2. Put the beets, carrots, and onion wedges on the foil. Drizzle the oil and sprinkle the oregano and salt over the vegetables, stirring gently to coat. Arrange the vegetables in a single layer so they don’t touch.

3. Roast for 15 minutes. Stir. Roast for 10 minutes, or until the vegetables are just tender when pierced with a fork.

Ingredients:

• 5 sweet potatoes, peeled and cubed

• 4 tablespoons Olive Oil

• 3 tablespoons Balsamic Vinegar

• 1/2 cup raisins

• 1 cup shallots, finely chopped

•  2 tablespoons butter

• 1/2 cup pecans, chopped

• 1/2 cup maple syrup

• Salt and pepper to taste

Directions:

1. Preheat oven to 350 degrees.

2. Toss sweet potatoes with olive oil, balsamic vinegar, salt and pepper, raisins and shallots.

3. Spread sweet potatoes in a single layer in a 9x13 inch baking dish.

4. In a skillet over medium heat, melt butter.

5. Add pecans and stir until fragrant, about three minutes.

6. Add maple syrup and stir until most of the liquid has been absorbed, about three minutes.

7. Top potatoes with pecans, cover with aluminum foil and bake in preheated oven 50-60 minutes or until potatoes are tender.

Ingredients:

• 2 cups organic fresh raw cranberries

• 2 organic oranges or tangerines

• 1/2 cup sugar (or to taste--depending on how tart or sweet you want it)

Directions:

1. Rinse the cranberries and put them into a food processor or blender.

2. Squeeze the juice out of one of the oranges and add it to the cranberries.

3. Cut the other orange up into bits, skin and all. Cut off the ends or any ugly bits, and add that in as well. Grind the mixture into rough bits. (Don't make it too smooth.)

4. Pour the mix into a bowl. Add the sugar and stir.

5. Let the mixture rest in the refrigerator for at least 24 hours. (That’s how long it takes for the sugar to do its job, so don’t taste for sweetness until then.) Serve cold.

Ingredients:

• 3 slices bacon, chopped

• 1 onion, chopped

• 1 lb. sliced okra

• 1 lb. coarsely chopped tomatoes

• Kosher salt and freshly ground black pepper

Directions:

1. In a heavy bottomed sauté pan over medium-high heat, add the bacon. Render the bacon until crisp.

2. Remove from pan and reserve until later. Pour off most of the drippings. 

3. Add the onion and sauté until tender, about 3 minutes. 

4. Add the okra and tomatoes, season with salt and pepper, cover and simmer for 15 minutes or until the okra is tender. 

5. Stir in the reserved bacon. 

Ingredients:

• 1 pound Brussels sprouts

• 5 tablespoons extra-virgin olive oil

• 1 tablespoon lemon zest

• 1/4 cup fresh lemon juice

• ¼ cup Rice or Tarragon Vinegar

• 1/2 teaspoon crushed red pepper

• 1 diced Granny Smith apple

• 2 ounces shredded Parmesan cheese

• 1/3 cup toasted and chopped pecans

• 1 teaspoon kosher salt & pepper

Directions:

1. Thinly chop 1 lb. Brussels sprouts using a food processor (or pulse the blender) until Brussels are chopped finely. They should be finely chopped like coleslaw. Transfer chopped Brussels sprouts to a large bowl.

2. Add 5 Tbsp. extra-virgin olive oil, 1 Tbsp. lemon zest, 1/4 cup fresh lemon juice, ¼ cup Vinegar, and 1/2 tsp. crushed red pepper; toss to coat.

3. Add 1 diced apple, Parmesan cheese, 1/3 cup toasted and chopped pecans, salt and pepper; toss to coat.

4. Let stand 5 minutes to allow the Brussels sprouts to wilt slightly then serve.

Ingredients:

• 1 pound fresh ground turkey

• 6 tablespoons breadcrumbs (can substitute crackers or GF breadcrumbs)

• 1/2 teaspoon red chile pepper

• 1 tablespoon fresh chopped oregano

• 1 tablespoons fresh chopped parsley

• 1/2 cup finely chopped onion

• 1/4 cup grated Parmesan

• 3 cloves garlic, minced fine

• 2 teaspoons olive oil (plus extra for pan)

• 1 egg

• 1/2 teaspoon sea or kosher salt

• 1/4 teaspoon pepper

• 3-3 1/2 cups marinara pasta sauce

• pasta or spaghetti squash to serve over

• Parmesan and herbs to garnish

Directions:

1. In a medium bowl with your hands, mix ground turkey, breadcrumbs, red pepper, herbs, onion, Parmesan, garlic, oil, egg, plus salt and pepper.

2. Line a baking sheet with foil, use tablespoon and portion out approximately 26 meatballs. Gently roll them into round balls.

3. Drizzle a little extra olive oil (about 1-2 teaspoons) into a large non-stick pan. Over medium heat, cook meatballs on all sides until lightly browned, turning as needed.

4. Pour marinara over the top and bring to a strong simmer, until bubbling hot, turn heat down to low, cover and cook until turkey is barely pink when you cut open a meatball, about 8-10 minutes.

5. Serve over whole wheat pasta or spaghetti squash with the sauce and a garnish of grated Parmesan cheese and fresh chopped herbs if desired.

Ingredients:

• 3 Medium Zucchinis, sliced into sticks

• 2 large egg whites, beaten

• 1/2 cup whole wheat breadcrumbs

• 2 Tbsp grated Parmesan cheese

• 1 tsp dried basil

• 1 tsp dried oregano

• 1/2 tsp garlic powder

• salt and pepper to taste

Directions:

1. Preheat oven to 425°.

2. Spray a baking sheet with cooking spray and set aside. 

3. In a small bowl, beat egg whites with a fork until frothy. 

4. Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate. Mix well. 

5. Dip the zucchini sticks in the egg whites and then into the bread crumb mixture, make sure all sides get coated well. Place the sticks on the prepared baking sheet. 

6. Bake at 425° for about 20 minutes or until golden brown and a little crispy, turning the fries half way through. Serve warm. We like to dip ours in marinara sauce.

This robust one-dish meal pairs balsamic-kissed chicken with a colorful tumble of root vegetables – just right for autumn evenings with a little snap in the air. I like to make it in a cast-iron skillet, which distributes heat evenly and keeps the vegetables tender beneath a crispy skin.

4 Servings

Prep time: 15 minutes Cook time: 35 minutes

Ingredients

Chicken

• 1 whole chicken, 3 ½ to 4 pounds

• ½ teaspoon kosher salt

• 4 carrots, sliced ¾ inch thick (about 2 cups)

• 1 pound small Yukon Gold potatoes, halved

• 1 large onion, quartered

Balsamic Sauce

• 3 tablespoons balsamic vinegar

• 3 tablespoons chicken stock

• 2 tablespoons olive oil

• 1 tablespoon honey

• 1 tablespoon fresh oregano, chopped

• 2 teaspoons fresh rosemary, chopped

Instructions

Preheat oven to 500°F.

Rinse chicken with water, pat dry, and rub with ½ teaspoon kosher salt. Butterfly chicken by removing the backbone with kitchen scissors and set aside.

Place carrots, potatoes, and onion inside a 12-inch cast-iron skillet or glass baking dish (coat with cooking spray if using glass). Lay chicken on top of vegetables, breast side up, tucking wing tips. Combine sauce ingredients and pour over top of chicken.

Place skillet on middle rack of oven and roast for 15 minutes. Reduce temperature for 400°F and continue cooking for an additional 15 to 20 minutes or until a meat thermometer registers 165°F in the thickest part of breast. Let meat rest for 15 minutes before cutting.

Ingredients:

• 1 tablespoon paprika

• 1 teaspoon cayenne

• 1 teaspoon dried thyme

• 2 teaspoons cumin

• ½ teaspoon garlic powder

• ¼ teaspoon black pepper

• 1 teaspoon kosher salt

• 4 (6 oz.) pieces salmon

• 2 tablespoons olive oil     

• 8 corn or flour tortillas or Bibb Lettuce for wraps

• 2 cups green lettuce, chopped fine

• 1 can organic black beans (rinsed)

• 2 cups of cauliflower rice or white rice for kids

• 1 cup diced tomato

• 1/4 cup diced red onion (optional)

• 2 tablespoon minced cilantro

• ¼ cup greek yogurt as a sub for sour cream

• 1 lime, cut into small wedges

• 1 avocado

Directions:

1. In a small bowl combine the spices. Put the mixture on a plate and coat the portions of salmon. 

2. Heat a large heavy-bottomed pan or cast iron skillet over medium heat, and add the oil. Add the salmon flesh side down. Cook for 2 to 3 minutes per side or until skin is crispy. (You can also broil the salmon on 500 degrees for 8-11 min on foil).

3. Once the salmon has slightly cooled, peel the skin away with a fork and cut salmon into large chunks. 

4. Fill each tortilla or lettuce wrap with lettuce, tomato, onion, black beans, rice of choice, and about ½ of each salmon fillet, a sprinkle of cilantro, a drizzle of fresh lime and a drizzle of Greek yogurt or salsa.

Ingredients:

• 1/2 cup orange marmalade

• 1 tablespoon Dijon mustard

• 1/2 teaspoon garlic powder

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• 1/8 teaspoon ground ginger

• 4 (6-ounce) salmon fillets

• Cooking spray

Directions:

1. Preheat broiler.

2. Combine the marmalade, mustard, and spices in a bowl and mix well.

3. Place fish on a pan coated with cooking spray.

4. Brush half of marmalade mixture over fish; broil 6 minutes. 

5. Brush fish with remaining marmalade mixture; broil for 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Serves 8

Ingredients:

• 2 lbs Pork tenderloin

• 1 TBSP ground Sage

• ½ tsp salt

• ½ tsp pepper

• 1 clove garlic crushed

• 2 cups water

• ½ cup brown sugar

• 1 TBSP cornstarch

• ¼ cup Balsamic vinegar

• 1 & ½ cup water

• 2 TBSP low sodium soy sauce

Directions:

1. Mix together seasonings: sage, salt pepper, and garlic. Rub over tenderloin.

2. Place 1 cup water in slow cooker; place tenderloin in slow cooker. Cook on high 6-8 hours.

3. One hour before roast is finished, mix together the glaze in small sauce pan: brown sugar, cornstarch, balsamic vinegar, ½ cup water, soy sauce.

4. Heat over medium heat and still until the mixture thickens (4 min) brush roast with glaze the last hour of cooking.

5. Serve any remaining glaze on the side.

Ingredients:

• 4 skinless chicken breasts

• kosher salt & freshly ground black pepper

• 2 tablespoons olive oil, divided

• 2 large garlic cloves, minced

• 2 pints cherry tomatoes, halved

• ¼ cup large basil leaves, finely chopped (the more basil the better)

• 8 oz fresh buffalo mozzarella, sliced in 1/2 inch thick slices

• balsamic vinegar, to taste

Directions:

1. Salt and pepper both sides of the chicken breasts and set aside.

2. In a large sauté pan over medium-high heat, warm 1 tablespoon olive oil. Add chicken, cover pan, and cook for about 10 minutes. Flip chicken breasts and continue cooking until the chicken is cooked thoroughly (or has reached an internal temp of 165°F).

3. While chicken is cooking, in a medium sauté pan over medium-high heat, warm remaining 1 tablespoon olive oil. Add garlic and cook for about 1 minute, or until fragrant. Add tomatoes and continue sautéing until tomatoes skin starts to soften/wrinkle, about 5 minutes. Remove from heat and stir in basil. Set aside.

4. Top each chicken breast with 1-2 slices of mozzarella. Pour tomato mixture on top. Cover pan with lid once more and let the mozzarella melt, about 1-2 minutes.

5. Lastly, drizzle with a splash of balsamic vinegar and serve immediately.

Ingredients: 

• 2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces

• 2 cups cooked broccoli (steamed)

• 8oz whole wheat rotini or spaghetti squash

• 2 Tablespoons extra virgin olive oil 

• 2 teaspoons minced garlic

• 2 Tablespoons whole wheat flour 

• 1 cup low sodium chicken broth

• 1/4 cup almond milk

• 1/4 cup plain Greek yogurt

• salt & pepper

• 1/2 cup grated parmesan cheese

Directions: 

1. Cook pasta/spaghetti squash according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside. 

2. Heat extra virgin olive oil in a medium-sized skillet over medium heat.

3. Add garlic and cook, stirring constantly, until golden brown, about 1 minute.

4. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute. 

5. Slowly whisk in chicken broth, then milk. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes.

6. Turn the heat off then stir in parmesan cheese, then chicken.

7. Pour over cooked pasta then add broccoli and stir well. Add a little reserved pasta cooking water if sauce is too thick. Serve.

Ingredients:

• 4 Organic Chicken Breasts

• 1 Jar of Your Favorite Salsa (I like low sugar, all natural salsa)

Directions:

1. Place thawed chicken breasts in the crock pot. Cover with salsa.

2. Cook for 4-6 hours on low, then shred the chicken with two forks.

3. Serve with your favorite taco toppings.

Serves 12

Ingredients:

• 1 lb 100% whole wheat penne pasta, cooked

• 1 1/2 lbs lean, ground turkey

• 1 tbsp. olive oil

• 2 tablespoons dried basil

• 1 teaspoon dried oregano

• 1 tbsp. garlic powder

• 1 tbsp. onion powder

• 1 tsp. honey

• 1 tsp. balsamic vinegar

• 1/2 cup water

• 1 (15 oz.) can tomato sauce, no sodium is best

• 1 cup parmesan cheese

Directions:

1. While the pasta cooks, in a large skillet, cook the turkey meat in the olive oil.

2. In a large mixing bowl, combine the basil, oregano, garlic powder, onion powder, honey, vinegar, water and tomato sauce.

3. Add the cooked pasta and the cooked meat to the tomato sauce and mix well.

4. Transfer to a baking dish and top with parmesan cheese.

5. Bake at 350 F. for about 20 minutes or until the cheese is melted.

Ingredients:

• 1 lb boneless, skinless chicken breasts

• 2 cloves garlic, minced

• 1/4 cup fresh lemon juice

• 1 onion, diced

• 1/4 cup water

• 1 tablespoon extra virgin olive oil

• 3 Tablespoons red wine vinegar

• 1 teaspoon oregano

• 1 teaspoon basil

• 1 teaspoon lemon pepper

Directions:

1. Spray crock pot with non-stick cooking spray.

2. Place chicken breasts inside slow cooker.

3. Mix remaining ingredients together in a bowl and pour over chicken breasts.

4. Cook on HIGH for 3-4 hours or LOW 6-8 hours.

5. Shred chicken and serve with pocketless whole wheat pita bread, Flat Out Bread, or lettuce wrap,  sliced tomatoes, sliced onions, sliced cucumbers, lettuce, feta cheese and tzatziki sauce.

Serves 6-8

Ingredients:

• 1 lb lean organic ground beef

• 1 small onion, chopped

• 2 garlic cloves, smashed

• 1 (28 ounce) can low sugar tomato sauce

• 1 can tomatoes (diced) (low sodium)

• 1 teaspoon dried oregano

• 1 cup spinach

• 12 ounces ricotta cheese

• 1/2 cup grated parmesan cheese or 1/2 cup asiago cheese

• 12 ounces 100% whole wheat lasagna noodles, uncooked

• 16 ounces shredded mozzarella cheese

Directions: 

1. Brown beef, onion and garlic in pan. Drain the oil from the beef. 

2. Add tomato sauce, tomatoes, and oregano. Mix well. 

3. Spoon a layer of meat sauce onto the bottom of the slow cooker. Add a double layer of uncooked lasagna noodles (break to fit) and top with cheeses. Add the spinach in one of the layers. 

4.Repeat with sauce, noodles and cheeses until all are used up. 

5. Cover and cook on low for 4 to 5 hours.

Ingredients:

• 5 medium red or orange bell peppers

• 1 lb. lean ground turkey

• 1 cup chopped onion

• 2 1/2 tsp. dried Italian seasoning

• 2 cloves garlic, minced

• 1/2 tsp. salt

• 1 1/2 cups cooked quinoa

• 1 jar (25 oz.) marinara sauce

• 1/2 cup water

Directions:

1. Cut off tops of peppers. Clean out completely and discard seeds. Place peppers upright in a 4-6 quart crock pot.

2. Combine turkey, onion, Italian seasoning, garlic and salt. Stir in rice (or Quinoa). Spoon into peppers.

3. Pour most of the marinara sauce over peppers. Add water to remaining sauce in jar. Cover jar and shake. Pour over peppers.

4. Cover and cook on low-heat setting for 6 hours or on high-heat setting for 4 hours.

5. Transfer peppers to serving plates. Spoon sauce over top. Let stand for 5 minutes

Ingredients

For the Turkey Burgers:

• 1 pound ground turkey

• ½ cup fresh spinach leaves , chopped

• ⅓ cup sun-dried tomatoes , chopped

• 1/4 cup red onion , minced

• ¼ cup feta cheese , crumbled

• 2 cloves garlic , pressed or minced

• 1 egg , whisked

• 1 tablespoon olive oil

• 1 teaspoon dried oregano

• 1/2 teaspoon kosher salt

• 1/2 teaspoon freshly ground black pepper

• 4 soft whole-wheat hamburger buns

• Bibb lettuce leaves

• Sliced red onion

For the Tzatziki Sauce:

• ½ cucumber , halved with skin and seeds removed

• 3/4 cup low-fat plain Greek yogurt

• 2 cloves garlic , pressed or minced

• 1 tablespoon red wine vinegar

• 1 tablespoon fresh dill , minced

• Pinch of kosher salt and freshly ground black pepper

Directions:

1. In a large bowl, add the ground turkey, spinach, sun-dried tomatoes, red onion and feta. In a small bowl, whisk together the garlic, egg, olive oil and dried oregano and kosher salt and freshly ground black pepper then pour over the turkey and mix with your hands to combine.

2. Divide the burger mixture into 4 portions and mold into patties. Place on a cutting board or plate dividing the patties with parchment paper and refrigerated for 30 minutes up to overnight. You could also individually freeze the patties at this point for up to 3 months.

3. Prepare the tzatziki sauce by grating the cucumber. Gather the cucumber together and place in a paper towel and press the water out of the shredded cucumber and place in a medium size bowl. Add the yogurt, garlic, red wine vinegar, fresh dill, kosher salt and freshly ground black pepper and mix well. Cover and refrigerate for 30 minutes or up to 3 days.

4. Heat a non-stick grill pan over medium heat and spray well with cooking spray.

5. Place the turkey burgers on the grill, cover with an upside down sheet pan or lid and cook for about 5 minutes per side. Be sure to watch the burgers and monitor your heat as the burgers will brown quickly if the heat is too high.

6. Slather buns with tzatziki sauce and garnish with lettuce leaves and red onion. Or serve bunless in the bibb lettuce leaves.

4 Servings

Ingredients:

• 2 cups fresh strawberries, hulled and quartered

• ½ cup finely chopped sweet onion

• 2 tablespoons lime juice

• ¼ cup crumbled feta cheese

• 2 teaspoons olive oil

• 1 avocado, peeled and diced

• Chicken

• 1 tablespoon olive oil

• 2 teaspoons lime juice

• 4 (6- to 8- ounce) boneless, skinless chicken breast halves

Directions:

1. In a medium bowl, combine strawberries, onion, lime juice, feta, and oil; set aside. 

2. Preheat grill or grill pan to medium heat. In a large bowl, whisk together 1 tablespoon olive oil and 2 teaspoons lime juice and season with salt and pepper.  Add chicken breasts and toss to coat.  Grill chicken for 6 minutes per side or until meat thermometer reads 165° F. Loosely cover chicken with foil and let it rest for 5 minutes.

3. Add chopped avocado to salsa and season with salt and pepper; toss gently. Top chicken with salsa and serve.

Ingredients:

• 1 pound ground turkey meat , 95% lean

• 1/3 cup plain panko crumbs or plain bread crumbs

• 1/2 cup crumbled fat free feta cheese

• 1/2 cup chopped STAR Reduced Sodium Pimiento Stuffed Olives

• 2 green onions , cut into thin slices (trim the tops and ends and discard)

• 3 garlic cloves , minced

• 1/4 cup chopped fresh parsley

• 1 teaspoon Italian seasoning

• salt and fresh ground pepper , to taste

• 1 large egg, lightly beaten

• 8 to 10 bamboo skewers

• green, red, and orange pepper, cut into 1-inch squares (I use the mini bell peppers)

Directions:

1. Heat a grill to medium-high.

2. In a large mixing bowl combine turkey meat, bread crumbs, feta, olives, green onions, garlic, parsley, Italian seasoning, salt, pepper and egg; mix well to combine.

3. With moistened hands, shape mixture into 16 meatballs, about 2 inches in diameter.

4. Thread the meatballs and peppers alternately onto skewers.

5. Lightly oil the grates of the grill.

6. Place the meatball skewers on the grill and cook for 12 to 15 minutes, rotating about every 3 minutes to cook evenly. Meatballs should be just cooked through, but not overcooked.

7. Serve warm with Garlic Yogurt Sauce 

Ingredients:

• One Earthfare Rotisserie Chicken

• Two Boston Bibb Lettuce heads

• 4 carrots

• 1/2 cup toasted almond slivers

• 3 scallions sliced thinly

• 1/2 cup Cilantro chopped

• 1/4 cup mint chopped

• 1/3 cup crunchy peanut or almond butter

• few splashes of olive oil

• hot sauce to taste

• dash of honey

• 1/4 cup low sodium soy sauce

• sprinkling of red pepper flakes

• sprinkling of toasted sesame seeds

Directions:

1. Cut chicken into bite sized pieces, discarding the skin. Break off each lettuce leaf individually. Peel and shred the carrots.

2. For the two sauces, first mix the peanut or almond butter with the olive oil, hot sauce and honey. Then make the other sauce simply by adding pepper flakes and sesame seed to the soy sauce.

3. Take a leaf, put a little of what you want in the middle, finish with a little of each sauce, wrap and munch... it’s finger food!

Ingredients:

• 6 oz. boneless, skinless chicken breast (cut into 1⁄2 inch pieces) 2 pinches salt

• 2 pinch pepper

• 1 pinch garlic powder

• 2 tbsp light extra virgin olive oil

• 1 cup whole wheat breadcrumbs (or almond meal for lower carb option) 

• Olive oil cooking spray

Directions:

1. Preheat oven to 425 degrees.

2. Toss chicken in olive oil and then season chicken with salt, pepper, and garlic.

3. Dip the chicken in bread crumbs until coated completely. Roll until nicely coated.

Lightly coat a cookie sheet with spray and place the nuggets onto the tray and then into the oven. Bake until golden brown and cooked through (about 10-15 minutes).   

Ingredients:

• 1 cup cooked wild rice

• 1 cup cooked quinoa

• 6 radishes

• 1/2 cup roasted chickpeas

• 1/4 cup roasted pumpkin seeds

• 1/3 cup reduced sugar craisins 

• 2 cups salad greens of choice

• 1 shallot sliced

• Fresh basil

• Pepper to taste

• 1 tbsp green goddess dressing

Directions:

1. First, make sure your rice and quinoa are cooked according to package directions.

2. Slice your radishes and shallots.

3. Arrange all ingredients into bowls. Garnish with basil and pepper.

4. Drizzle with green goddess dressing and serve.

Makes 6 personal sized pizzas or 2 full sized pizzas

Ingredients:

• 2 pkgs (or 4 tsp) dry active yeast (or fast acting if you have starving little ones)

• 1 tsp sugar

• 3 1/2 cups (17.5 oz) flour (you can sub up to half whole wheat flour – I do ½ white & ½ 100 % white wheat), plus more for dusting

• 1 1/2 cups warm water

• 2 1/2 tsp salt

• 1 Tbsp olive oil, plus more for brushing crust

• Cornmeal, for dusting surface

• Preferred pizza toppings

Directions:

1. Place water and sugar in the bowl of your stand mixer fitted with the dough hook and sprinkle the yeast over top.

2. Let stand for 10 minutes - if your yeast doesn't swell or get frothy, buy new yeast.

3. Add the olive oil, salt, and flour.

4. With the mixer on low, mix until the dough comes together and  mostly off the sides of the bowl (it will not come all the way off of the bottom). You can add flour by the tablespoon if necessary.

5. Let the mixer run for 5 minutes to knead the dough. It should be smooth and slightly sticky.

6. Turn the dough out onto a floured surface and divide in half and  shape into a ball (each will weigh ~1 lb). This is enough to make 2 larg pizzas. We like to make individual pizzas, so I divide each half into 5-6  pieces and shape into balls.

7. Lightly dust a plate with flour and place the balls of dough on top, seam-down.

8. Sprinkle the top with flour, loosely cover with plastic wrap, and let rise 1 hour

9. Place your pizza stone in the top 1/3 of the oven and preheat to 450, letting it hold at temperature for 30 minutes.

10. Prepare your toppings.

11. Very lightly flour your pizza stone (or a rimless baking sheet, or turn a rimmed baking sheet upside down and use the bottom)

12. Gently stretch the dough into a round

13. Place the dough onto the prepared peel or pan.

14. Brush the outside ~1-inch perimeter with olive oil and then top as desired.

15. Gently shake the pizza from the peel/pan to the baking stone and bake for 5-7 minutes. (During this time, I'm making the next individual pizza.)

16. Remove the pizza from the oven, leaving the stone in place. Slice and serve.

Ingredients:

• 4 boneless, skinless chicken breasts

• salt and pepper

• 1 zucchini, chopped

• 1 yellow squash, chopped

• 1 medium onion, chopped

• 1 cup carrots, chopped

• 1 cup hummus, homemade or store-bought

• 1 tbsp. olive oil

• 1 tsp crushed garlic

• 1 lemons

• 1 tsp. paprika

Directions:

1. Preheat oven to 450 degrees. Prepare one large baking dish with cooking spray.

2. Season the chicken breasts with generous pinches of salt and pepper.

3. In a large bowl, toss the zucchini, squash, carrots  and onion with olive oil and garlic until evenly coated. Season with salt and pepper.

4. If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the pan with paprika.

5. Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately with whole wheat cous cous or brown rice.

Ingredients:

• 3 cups water

• 1 1/2 cups dried lentils

• 1 teaspoon salt, divided

• 1 bay leaf

• 1 1/2 teaspoons olive oil

• 2 cups chopped onion

• 1  cup chopped celery

• 1 cup diced parsnip or other root vegetable or potato

• 1 cup diced carrot

• 1 tablespoon minced fresh or 1 teaspoon dried tarragon, divided

• 1 tablespoon tomato paste

• 1 garlic clove, minced

• 2/3 cup dry red wine

• 2 teaspoons Dijon mustard

• 1 tablespoon butter

• 1/4 teaspoon black pepper

Directions:

1. Combine water, lentils, 1/2 teaspoon salt, and bay leaf in a medium saucepan; bring to a boil. Reduce heat, and simmer 25 minutes. Remove lentils from heat, and set aside.

2. Heat olive oil in a medium cast-iron or nonstick skillet over medium-high heat. Add the onion, celery, parsnip or potato, carrot, and 1 1/2 teaspoons tarragon, and sauté 10 minutes or until browned.

3. Stir in 1/2 teaspoon salt, tomato paste, and garlic; cook mixture 1 minute. Stir in wine, scraping pan to loosen browned bits.

4. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in mustard.

5. Add lentil mixture, and cook 2 minutes. Remove from heat; discard bay leaf, and stir in butter, 1 1/2 teaspoons tarragon, and pepper.

Serves 4

Ingredients:

• 4 boneless, skinless chicken breasts

• 1/2 cup Dijon mustard

• 1/4 cup maple syrup

• 1 tablespoon red wine vinegar

• Salt & pepper

• Rosemary

Directions:

1. Preheat oven to 375 degrees. In a small bowl, mix together mustard, syrup, and vinegar.

2. Place chicken breasts into 9×13 greased baking dish. Season with salt & lots of pepper. Pour mustard mixture over chicken.

3. Bake for about 30-40 minutes, or until meat thermometer reads 165 degrees.

4. Garnish with chopped rosemary.

Ingredients:

• 1 1/2 pound chicken breast or cutlets

• 1 red bell pepper, sliced

• 1 green bell pepper, sliced

• 1 onion, sliced

• 1/2 cup low-sodium chicken broth

• Taco seasoning (no msg)

• 1 tsp. chili powder

• 1/2 tsp. paprika

• 1 tsp. salt

Directions:

1. Combine seasonings and set aside.

2. In a large mixing bowl, cut chicken into slices, then add sliced veggies and seasonings. Stir well until the chicken and veggies are evenly coated with seasonings.

3. Spray a 9 x 13 inch pan with cooking spray and add chicken and veggies.

4. Pour chicken broth over the top.

5. Bake at 400 degrees for 25-30 minutes.

6. Serve in corn or whole wheat tortillas or lettuce wraps with all your favorite fixings like rice, black beans, shredded cheese, salsa and avocado slices.

Ingredients:

• 32 oz ( organic) Vegetable broth, Chicken broth, or No Chicken broth

•  Quorn ( meatless & soy free cutlets) or organic chicken breast

•   salt & pepper

•  1 clove garlic (fresh)

•  1/2 onion (diced)

Directions:

1. Bring the broth to a boil and place Quorn or chicken in boiling broth. Place a lid on top of pot turn down heat and let broil until done. 

2. You can severe on a bed of lettuce with cucumbers, peppers, artichoke hearts or eat with your favorite beans or veggies.

Ingredients:

• 1 tablespoon olive oil, plus 1 tablespoon

• 2 cloves garlic, minced

• 6 sun-dried tomatoes, diced

• 1 (10-ounce) bag of frozen spinach, thawed      and excess water squeezed out

• 1/2 teaspoon salt, plus more for seasoning

• 1/2 teaspoon freshly ground black pepper, plus more for seasoning

• 1/4 teaspoon dried thyme

• 1/4 cup (2 ounces) goat cheese

• 1/3 cup fat-free cream cheese

• 4 (4-ounce) center-cut pork chops (I use a whole pork tenderloin, cut it down middle leaving connected and stuff with above, roll and use toothpicks to keep together)

• 1 1/2 cups chicken broth (organic, low sodium)

• 1/2 lemon, zested

• 2 tablespoons fresh lemon juice

• 2 teaspoons Dijon mustard

Directions:

1. Warm the 1 tablespoon olive oil in a medium sauté pan over medium heat. Add the garlic and cook until fragrant, about 1 minute. Add the sun-dried tomatoes, spinach, salt, pepper, and thyme. Cook until combined, about 2 more minutes. Transfer the mixture to a medium bowl. Add the goat cheese and the cream cheese. Stir to combine and set aside.

2. Use a sharp knife to cut a pocket into the thickest portion of the pork chop. Stuff each pocket with 1/4 of the spinach and sun-dried tomato mixture and close the pork around the stuffing. Season the outside of the pork with salt and pepper.

3. In a small bowl combine the chicken broth, lemon zest, lemon juice, and mustard.

4. Warm the remaining 1 tablespoon olive oil in a large, heavy skillet over medium-high heat. When the pan is hot add the pork. Cook until golden and cooked through, about 4 minutes per side. Transfer the pork to a side dish and tent with foil to keep warm.

5. Add the chicken broth mixture to the skillet over medium-high heat. Scrape up the brown bits from the bottom of the pan as the chicken broth simmers. Reduce the broth by half to make a light sauce, about 8 minutes. Spoon some sauce over the pork before serving.

Ingredients:

• 2 tablespoons coconut oil

• 2 red bell peppers chopped

• 2-3 carrots chopped

• 2 cloves garlic minced or grated

• 1 tablespoon fresh ginger grated

• 2-3 tablespoons thai red curry paste I like to use 3

• 1 tablespoons curry powder I like using spicy curry powder

• 1 (14 ounce) can full fat coconut milk

• 4 cups coconut water OR vegetable broth OR water

• 1 tablespoon fish sauce or soy sauce if vegan

• 1 cup green lentils rinsed

• 1 cup mixed red and white quinoa

• 3-4 big handful baby kale

• juice + zest from 1/2 a lemon

• 1/4 cup fresh cilantro + basil chopped

• 1 mango sliced or chopped

• 1 lime zest + juice

• naan, greek yogurt, fresno chiles + almonds, for topping

Directions:

1. Heat the coconut oil in a large heavy bottomed pot set over medium heat. Once hot, add the red pepper and carrots, cook 2-3 minutes or until lightly charred on the edges. Add the garlic + ginger and cook 30 seconds. Add the thai red curry paste and curry powder, continue cooking for another minute or until the curry is fragrant.

2. Slowly pour in the coconut milk, coconut water (or broth or just water) and fish sauce or soy sauce. Stir to combine and then bring the mixture to a boil.

3. Once boiling, stir in the lentils and quinoa. Reduce the heat to a simmer, cover and cook for 20-25 minutes or until the lentils are tender and the quinoa soft.

4. Stir in the kale and continue cooking, uncovered for another 5 minutes. Remove from the heat the and stir in the lemon juice + zest, the cilantro and basil.

5. Ladle the curry into bowls and top with mango. Drizzle the mango with lime juice + zest. Garnish the curry the with a dollop of greek yogurt, fresno chilies and almonds. Serve with fresh naan. EAT.

Serves 5-6

Ingredients:

• 1 Lean Pork Tenderloin

• 2 teaspoons chili powder

• 1 teaspoon cumin

• 1 teaspoon coriander

• ½ teaspoon salt

• ¼ teaspoon black pepper

• 2 tablespoons soy sauce, preferably the low-sodium variety

• 1 jalapeno pepper, seeded and chopped (optional)

• 2 cloves garlic, minced

• 4 – 5 bell peppers, any color

• 1 onion (chopped)

Other fajita fixings:

• Whole-wheat tortillas, lettuce wraps, grated cheese, fresh sliced avocado, cilantro, lime slices, fresh spinach leaves, sour cream, hot peppers, avocado, etc.

Directions

1. Mix together the dry spices with a fork including the chili powder, cumin, coriander, salt and pepper.

2. Rub the spice mixture over all sides of the meat and place it in the bottom of the slow cooker. Sprinkle the soy sauce on top. Add ½ cup water to pot.

3. Top the meat with the diced jalapeño and minced garlic. Slice the bell peppers and onion and throw those on top of the meat as well.

4. Turn the slow cooker onto HIGH and cook for 5 – 6 hours or until the steak can easily be shredded with two forks.

5. Drain the meat and peppers well then serve with the recommended fajita “fixings” (listed above). 

Ingredients:

• 1 - Fire & Flavor Turkey Perfect Herb or Apple Sage Brine Kit (with bag)

• 12-pound fresh turkey, neck and giblets removed

• 2 large aluminum roasting pans

• 12 whole carrots

• 3 tablespoons canola oil

• 2-3 tablespoons Fire & Flavor Turkey Rub

• Cotton string for tying

• Fire & Flavor Premium Lump charcoal

• 5 cups Fire & Flavor apple wood chips, soaked

Directions:
1. The day before cooking turkey, prepare brine according to package directions. Place turkey, breast side down in brining bag set inside an ice filled cooler.  Pour prepared brine and ice water over turkey.  Seal bag making sure to press out any extra air.  Brine for 12 hours or 1 hour per pound of turkey. 

2. Remove turkey from brine, pat dry, but do not rinse.  Allow turkey to sit at room temperature for 30 minutes before smoking.   Prepare charcoal grill for indirect heat (if using a Big Green Egg use deflector plate) and heat to 325°F. Double stack aluminum trays and line with carrots.  Place turkey on top of carrots and brush with oil; rub with Turkey Rub making sure to coat all sides.  Tie turkey legs together with cotton string and tuck wing tips under. 

3. Add 2 cups of wood chips to charcoal and place turkey over indirect heat.  Close lid and cook for 1 hour.  Add additional wood chips and, if necessary, more coals to keep grill heated to 325°F.  Close lid and continue cooking turkey until meat thermometer inserted in thickest part of breast registers 165°F (cooking time is usually about 12 minutes per pound of turkey).  Carefully remove turkey and pan from grill and let rest for 30 minutes before carving. 

You can brine your turkey a day or two in advance.  Place brined turkey on rimmed baking sheet and refrigerate, uncovered) for up to 24 hours before cooking.   

Ingredients:

• 1 tablespoon chili powder

• 1 tablespoon cumin

• 1/2 teaspoon cayenne pepper

• 3-4 tilapia filets (or other fish filet of your choice)

• 1-2 cloves minced garlic

• 1 cup fresh sweet corn kernels (sliced off the cob is the best)

• 1 red onion, diced

• 1 red pepper, diced

• 1 can black beans

• cooked brown rice (I used about 2 cups)

• fresh cilantro, avocado, shredded cheese, sour cream, or pico de gallo for topping

Directions:

1. Mix the spices together in a small bowl and sprinkle evenly over both sides of the fish filets. (I like to season my fish a LOT, but just sprinkle on however much looks good to you.) Add salt and pepper to taste.

2. In a large nonstick skillet over medium high heat, heat a drizzle of olive oil. Add the garlic and saute for 1-2 minutes. Add the fish filets to the pan. Grill the fish on each side for several minutes, checking the middle for doneness (fish should be completely white and flake apart easily). Remove fish filets and set aside.

3. Add corn, red peppers, and onions to the pan with no additional oil. Heat over high heat for several minutes WITHOUT stirring to get a brown/black roasted look on the outside. Repeat for several minutes (stir, wait, stir, wait) until the peppers and onions are tender-crisp. Add the black beans and heat through.

4. Layer rice, corn/pepper mixture, and fish in a bowl - or mix everything together in the skillet. Top with any of the toppings listed above! 

Ingredients:

• 1 teaspoon olive oil

• 2 ounces spinach

• 1 teaspoon grated lemon zest

• 1/4 cup chopped roasted red bell peppers, rinsed and drained if bottled

• 1/4 cup fresh basil, coarsely chopped

• 2 tablespoons chopped walnuts Cooking spray

• 4 salmon fillets (about 4 ounces each), rinsed and patted dry

• 2 tablespoons Dijon mustard (lowest sodium available)

• 2 tablespoons plain dry bread crumbs (lowest sodium available)

• 1/2 teaspoon dried oregano, crumbled

• 1/2 teaspoon garlic powder

• 1/8 teaspoon pepper

Directions:

1. In a large skillet, heat the oil over medium heat, swirling to coat the bottom.Cook the spinach and lemon zest for 2 minutes, or until the spinach is wilted, stirring constantly. Transfer to a medium bowl. Stir in the roasted peppers, basil, and walnuts. Let cool for 5 minutes.

2. Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.

3. Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Be careful to not cut through to the other side.

4. With a spoon or your fingers, carefully stuff a scant 1/2 cup spinach mixture into each fillet. Transfer to the baking sheet. With a pastry brush or spoon, spread the mustard over the fish.

5. In a small bowl, stir together the remaining ingredients. Sprinkle over the fish. Lightly spray the top with cooking spray.

6. Bake for 12 to 13 minutes, or until the fish is the desired doneness and the filling is heated through.

Ingredients

For the cauliflower rice:

• ½ tablespoon coconut oil

• 1 head of cauliflower

• Salt and pepper, to taste

• OR purchase already riced cauliflower 

For the sauce:

• 3 tablespoons cashew butter

• 3 tablespoons coconut aminos

• 1 tablespoon freshly grated ginger

• 1 cloves garlic, minced

• 3 tablespoons warm water, to thin the sauce

• spicy: add a few bits red pepper flakes

For the stir fry:

• 1 pound boneless skinless chicken breast, cut small 

• 1 tablespoon coconut oil, divided

• Salt and pepper

• 2 cloves garlic, minced

• 1 bunch green onions, sliced

• 1 medium head broccoli, cut into small florets

• 1 red bell pepper, sliced thin

• 1 large carrot, shredded

To garnish:

• extra green onion

• 2 tablespoons chopped cilantro

• ¼ cup raw cashews

Directions:

1. Remove all greens from cauliflower and break into florets. You can either use a box grater, or a food processor to process the cauliflower into rice. If using a food processor (the easier method), simply add half of cauliflower florets to bowl of the food processor with a blade attachment. Pulse until cauliflower resembles rice. Add in remaining florets and process again until cauliflower becomes rice-like. Set aside in a large bowl until ready to cook. OR- cook already riced cauliflower! 

2. Next prepare your stir fry sauce: In a medium bowl, whisk together the cashew butter, coconut aminos, ginger, garlic, warm water and red pepper flakes if desired. Set aside.

3. Now you’re ready to cook your stir fry: Add coconut oil to a large wok or pot and place over medium high heat. Once oil is hot, add chicken and generously sprinkle with salt and pepper. Cook chicken for 5-6 minutes or until fully cooked and no longer pink. Once chicken is cooked, transfer to a bowl.

4. Add in the other ½ tablespoon of coconut oil to the skillet and reduce heat to medium. Add minced garlic and cook for 30 seconds or until fragrant, then add in green onions, red bell pepper, shredded carrot and broccoli florets. Stir fry for 5 minutes or until onions cook down and broccoli becomes a little tender. Reduce heat to low, add in chicken and your sauce, gently stirring to coat veggies. and cook for another few minutes while you make the cauliflower rice.

5. When veggies are cooking, make your cauliflower rice: Add ½ tablespoon coconut oil to a separate large skillet and place over medium heat. Once oil is hot, add in cauliflower rice and cook for 5 minutes, stirring occasionally. Season with salt and pepper.

Ingredients:

• 3 Acorn Squash 

• 16 oz pork sausage (can sub chicken sausage or cooked Farro for vegetarians)

• 4 c rough chopped kale (no stems)

• 2 large leeks, only light part chopped thin and washed well

• 1 tsp minced garlic

• Olive oil

• 1/2 c grated fontina, Parmesan-Reggiano combined

• 1/2 c panko breadcrumbs

Directions:

1. Pre-heat oven to 400 degrees. 

2. Slightly trim off the bottom and top of the squash so it sits flat. Cut squash in 1/2. Scoop out the seeds and clean cavity. 

3. Brush olive oil on squash and lightly sprinkle with salt and pepper. 

4. Place squash on foil lined baking sheet open face down and roast for 45 min. 

5. While squash is roasting, cook sausage and set aside. 

6. Add 1 TBSP olive oil to pan and melt leeks until tender and add chopped kale and wilt down. Add 1 tsp minced garlic and sauté 1 min; salt/pepper (add a few red pepper flakes for heat if you want) to taste; add sausage to leeks/kale mixture and quit cooking.

7. When squash is done, stuff squash with sausage mixture.

8. Mix a little olive oil with the cheese and breadcrumbs and top stuffed squash with cheese mixture.

9. Put squash back in oven for 5-10 min until cheese/breadcrumb topping turns slightly golden brown.

Makes 10-12 cakes

Ingredients:

• 2 ½ cups cooked quinoa

• 4 large eggs, beaten

• 1/2 teaspoon salt

• 1/4 teaspoon lemon pepper

• 2 Tablespoons chopped parsley

• 1/2 small onion, finely chopped

• 2 cloves garlic, finely chopped

• 1 Tablespoon oil, plus more as needed

• **any seasonings you like to add deeper flavor

Directions:

1. Combine the quinoa, eggs, salt, and lemon pepper in a large bowl. Stir in the parsley, onion, and garlic.

2. At this point, you should have a mixture you can easily form into 10 thick patties (use a ¼ cup to form into patties). You want the mixture moist, so the patties aren't dry tasting. However, you want the mixture to hold together when cooking

3. Heat the oil in a large skillet over medium-low heat, add 5 patties, cover, and cook for 7 to 10 minutes until the bottoms are deeply browned. Carefully flip the patties with a spatula and cook the second sides for 5 minutes, or until golden. Remove from the skillet and cool on a large plate while you cook the remaining patties. Add more oil to the skillet if needed between each batch.

Crispy quinoa cake, sweet potato puree, herb roasted heirloom carrots and cauliflower with goat cheese, toasted pecans on a bed of mixed greens.

Ingredients:

• Mixed greens

• Heirloom Carrots

• Cauliflower

• Goat cheese

• Pecans

• Sweet Potato

Curry Vinaigrette:

• 1/2 c Rice Wine Vinegar

• 1/2 c Extra Virgin Olive Oil

• 1/2 tbsp curry powder

• 1/2 tbsp honey

• 1/2 tbsp dijon mustard 

• 1 tsp turmeric

• S&P to taste

1. Roast your heirloom carrots and cauliflower on 425 for 25 minutes.

2. Cook a sweet potato.

3. Meanwhile mix together the curry vinaigrette and pour overtop your mixed greens.

4. Scoop the insides of your cooked sweet potato out onto your salad.

5. Place the crispy quinoa cake, goat cheese and toasted pecans atop and enjoy.

Ingredients:

• 1 pork tenderloin

• 1 Tbsp. paprika

• 1 Tbsp. garlic powder

• 1 Tbsp. onion powder

• 1.5 Tbsp. mustard powder (I used regular mustard because I was out!)

• 1 tsp. pepper

• 1 1/2 tsp. salt

• 1/2 cup walnuts, chopped

Directions:

1. Preheat oven to 375 degrees.

2. Wash the pork tenderloin and pat it dry with paper towel. Mix the dry ingredients together (except the walnuts) and then rub all over the tenderloin. Next, cover the pork with the chopped walnuts (save just a few of the walnuts).

3. Lightly spray a baking pan with olive oil spray and then place the tenderloin in the center of the pan and roast for 30 to 35 minutes. All ovens vary, so just check the pork with a meat thermometer to ensure it’s done (145 degrees).

Serves 6

   Ingredients

• 2 lbs ground lean turkey

• 3/4 teaspoon salt

• 1/2 teaspoon cracked black pepper

• 4 teaspoons Worcestershire sauce

• 1 teaspoon garlic powder

• 1 teaspoon dried thyme

• 1/2 teaspoon dried rosemary

• 4 teaspoons Dijon mustard

• 2/3 cup ricotta cheese (or less)

Directions

1. Mix all ingredients together with hands.

2. Form into patties of desired size and thickness. If you keep them fairly thick, they will be more moist.

3. Place into lightly greased, non stick skillet (I like using my cast iron skillet)on medium high. Cook without moving until bottom side is dark brown and crusted - approximately 4-5 minutes.

4. Turn over, then reduce heat to medium and cook 8-10 minutes longer or until center is no longer pink and juices run clear.

5. Serve on whole wheat buns with mayo (or greek yogurt), more Dijon,  a slice of pepper jack cheese, lettuce and tomato.

Ingredients:

• 1 tablespoon  olive oil

•  1 cup thinly sliced onion

• 1/4 teaspoon  salt

• 9 ounces  baby spinach

• Whole-wheat flour tortillas

• 4 ounces  semisoft goat cheese

• 2 medium tomatoes, thinly sliced

Directions:

1. Heat the oil in a large nonstick skillet over medium-high heat.

2. Add the onion and salt; cook, stirring occasionally, until onion is dark golden brown. Remove from pan.

3. Add the spinach and 1 tablespoon water to the skillet; cook 2 minutes, or until spinach is just wilted.

4. Remove from skillet and turn off heat.

5. Spread a quarter of the goat cheese on each tortilla and top with spinach, tomato and onion; fold closed and press lightly.

6. Heat the skillet and place two folded quesadillas in it; cook two minutes per side, or until golden brown and lightly crisp. Repeat.

Ingredients

• Tru Whip

• Pineapple

• Oranges

Layer pineapple, oranges and then top with TruWhip for a fun play on a classic halloween dessert!

Ingredients:

• Coconut Oil Cooking Spray

• 1 can (15 oz) chickpeas, rinsed and drained

• 1/2 cup all natural peanut butter  or almond butter

• 1/3 cup pure maple syrup

• 2 teaspoons pure vanilla extract

• 1 teaspoon cinnamon

• 1/2 tsp salt

• 1/2 teaspoon baking powder

• 1/4 teaspoon baking soda

• 1/2 cup dark chocolate chips

Instructions:

Preheat oven to 350 degrees  and spray 8×8 inch pan with cooking spray.

In a food processor or blender, add all ingredients except chocolate chips and process/blend  until batter is smooth. Fold in ¼ cup  of the  chocolate chips.

Spread batter evenly in prepared pan then sprinkle ¼ cup of chocolate chips on top.

Bake for 20 minutes and edges are a tiny bit brown.

Cool pan for 20 minutes on wire rack. Sprinkle with sea salt then cut into squares.  

Enjoy immediately! Makes 16 Cookie bars.

• 2 cups dark chocolate chips

• 1 cup Kroger Ancient Grain granola (or granola of your choice)

• 2 tsp. orange zest

• 1 tsp. cinnamon

• 1/2 cup dried tart cherries

• 1/4 tsp sea salt

Line baking sheet with wax paper. Melt chocolate. Stir in granola, zest and cinnamon. Spread out onto baking sheet and top with cherries and salt. Chill for 30 mins or until firm. Enjoy! 

• 2 cups low-fat milk

• 1 large box instant vanilla or banana cream pudding mix

• 1 container of Tru Whip (healthier version on cool whip in freezer section)

• 1 (12-ounce) box mini vanilla wafers

• 4 bananas, sliced

• Cinnamon for serving

Directions:

Mix together the milk, pudding mix, and ¾ container of Tru Whip until smooth.

In a 4 oz mason jars, place 4 small wafers, then layer ¼ pudding mix, then sliced bananas, and another ¼ pudding mix.

Top with a few mini wafers and sprinkle with cinnamon! Refrigerate for at least another 30 minutes before serving. Enjoy!

Ingredients

• 2 bananas, mashed

• 1 cup plain, Greek Yogurt

• 3 tablespoons cocoa powder, unsweetened

• 1 teaspoon pure vanilla extract

• 1 Tbsp Honey

Directions

Combine all ingredients in your food processor or blender and process until smooth. If you have an ice cream machine, follow your manual instructions.

If you don’t have an ice cream machine, pour processed mixture into a bowl and allow to slightly freeze in the freezer for about 45-60 minutes.

Use an ice cream scoop and dish out some delicious, healthy, soft serve frozen yogurt or pour into Popsicle molds and freeze for about 2-3 hours until set.

Ingredients:

• 1 Pastry crust

• 1/2 C Sugar

• 1 Tbsp Whole Wheat or White Wheat Flour

• 1 TBSP Apple Pie Spice OR Cinnamon

• 1/8 tsp salt

• 6-8 Cups Apples, sliced thinly (toss with lemon juice)

• 8-10 4oz mason jars

Crumb Topping:

• 3/4 C Brown Sugar

• 1/2 C Rolled Oats

• 1/2 C Whole Wheat or White Wheat Flour

• 1/2 C Butter

Directions: 

In medium bowl stir together brown sugar, flour & oats. Cut in butter with a pastry blender or small mixer until topping resembles coarse crumbs. Set aside.

In a large bowl, mix together sugar, flour, spice & salt. Add apples & toss to coat.

Spray 4oz mason jars w coconut oil.

Cut 2x2 squares of pastry crust & press down in bottom of jars . Add ¼ cup apple mixture & then add 1 TBSB crumb mixture on top of the apples. You may need to press it onto the apples to make it stay.  

Bake at 375 for 35-40 minutes.

Allow the mini pies to cool for 10-15 minutes & add one dollop of frozen yogurt & sprinkle of cinnamon to each one! Enjoy!

Ingredients

• 1/2 cup avocado (about 1/2 of medium-sized avocado)

• 1/2 cup sugar

• 1/2 cup plus 2 Tbsp brown sugar

• 1 egg

• 1 tsp vanilla extract

• 1&1/4 cup flour

• 1/4 cup unsweetened baking cocoa powder

• 1/2 tsp baking soda

• 1 tsp hot water

• 1/4 tsp salt

• 1/2 cup chocolate chips

• 1/2 cup mini marshmallows

• 1/2 cup sliced almonds

Directions

Cream avocado and both kinds of sugar with mixer. Add egg and vanilla, beat on medium-low until mixed in. Slowly add in flour and cocoa powder, mix until completely incorporated. Mix together warm water and baking soda, then add to mixture with salt. Slowly add in marshmallows, chocolate chips, and nuts.

Line cookie sheet with parchment paper, spoon big spoonfuls onto the sheet about an inch and a half away from each other.

Bake at 350 for 12-15 minutes (less time for more gooey cookies, more time for less gooey cookies).

Move to cooling rack, serve when cool enough to touch!

Ingredients

• 2 cups whole wheat pastry flour

• 2 teaspoons pumpkin pie spice

• 2 teaspoons baking powder

• 1 teaspoon baking soda

• 1 cup sugar

• 1/2 cup brown sugar

• 1/3 cup Earth Balance butter (or butter)

• 2 eggs

• 2 large egg whites

• 1 can (15 oz.) pumpkin pie filling

• 
2/3 cup finely shredded carrot

• Cream cheese topping:
4 ounces light cream cheese, softened
1/4 cup sugar

• 
1 tablespoon skim milk

Directions

Pre-heat oven to 350° F. Spray a 15 x 10  pan with cooking spray.

In small bowl, whisk flour, pumpkin spice, baking powder, and baking soda.

In larger bowl, use electric mixer to beat sugar, Earth Balance, and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.

Add flour mixture and mix until well blended. Spread onto greased pan.

To prepare cream cheese topping: mix together cream cheese, sugar, and milk until thoroughly blended.

Drop teaspoon-fulls of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.

Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.

Cool in pan completely on wire rack before cutting into squares.

Makes 48 squares.

8 servings, 1/2 cup each (1 quart)

Active Time: 5 minutes Total Time: 35 minutes

Ingredients

• 3 cups fresh or frozen (not thawed) raspberries

• 2 cups low-fat plain yogurt

• 1/3 cup sugar

• 1 1/2 teaspoons vanilla extract

• 1/2 cup chocolate chips, preferably mini

Place raspberries, yogurt, sugar and vanilla in a food processor and process until smooth.

Transfer the mixture to an ice cream maker. Freeze according to manufacturer’s directions, or until desired consistency. Add chocolate chips during the last 5 minutes of freezing. Transfer to an airtight container and freeze until ready to serve.

No Ice Cream Maker?

Pour the mixture into a 9-by-13-inch pan and place in the freezer.

Stir every few hours, until the mixture is firm along the edges and semi-firm in the center, 2 to 6 hours (using frozen berries will shorten the freezing time).

Transfer to a food processor and process until smooth.

Transfer to an airtight container, stir in chocolate chips, cover and freeze until ready to serve.

Nutrition

Per serving: 147 calories; 4 g fat ( 2 g sat , 1 g mono ); 4 mg cholesterol; 25 g carbohydrates; 4 g protein; 4 g fiber; 45 mg sodium; 253 mg potassium.

Ingredients:

• 1 tablespoons butter

• 3 cups miniature marshmallows

• 6 cups Whole Grain Brown Rice Krispie Cereal (I actually found this at Target Kids had no clue!)

• 1 Cup Fresh sliced strawberries (blend or chop finely)

Directions:

In a large saucepan melt butter over low heat. Add in marshmallows and stir until completely melted. Remove from heat.

Add Brown Rice Krispie Cereal and stir until fully coated.

Flatten the mixture on wax paper and use a heart-shaped cookie cutter to cut out hearts or use your hands to shape the mixture into hearts.

Top the hearts with fresh sliced strawberries and gently press down to seal them. (You could also mix the strawberries in with the marshmallows).

Cool before serving.

Ingredients:

• Small Mason Jars

• Strawberries

• Raspberries

• Angel Food Cake

• TruWhip

• Optional Mini Chocolate Chips

Using small Mason Jars, put your cut strawberries and raspberries in the bottom and begin to create layers. Add small pieces of angel food cake, and top with truWhip, then repeat.

Ingredients:

• 1 1/2 cup – strawberries

• 1 1/4 cup – coconut water

• 1 teaspoon – honey

• 4 teaspoon – chia seeds

• 1 1/2 cup pieces – mango

Directions:
Puree strawberries (fresh or frozen) with half of the coconut water in a blender or food processor.

Taste the mixture and blend in honey to desired sweetness.

Stir in 2 teaspoons of chia seeds. Set aside. 

Puree mango (fresh or frozen) with the other half of the coconut water in a blender or food processor.

Taste the mixture and blend in honey to desired sweetness, if needed. Stir in the remaining 2 teaspoons of chia seeds. 

Alternately pour each fruit mixture (for a marbled look) into popsicle molds and freeze until set. 

Makes 10 (3 ounce) popsicles. If you have the Norpro Ice Pop Maker let it freeze for 45 minutes and then add wooden sticks so they stay in place better and the lid will come off easier.