Butternut Squash Mac and Cheese

Ingredients:
1 lb. dry whole wheat macaroni
1 tsp. olive oil
1 medium onion, chopped
2 medium red bell peppers, chopped
3 cups cubed butternut squash
1¾ cups low-sodium organic chicken broth
1 cup low-fat (1%) milk
2 Tbsp. low-fat (1%) plain Greek yogurt
1 cup shredded Gruyere (or Swiss) cheese
1 cup shredded sharp cheddar cheese
Sea salt and ground black pepper (to taste; optional)
Nonstick cooking spray
Finely chopped fresh parsley (for garnish; optional)

Preparation:
1. Preheat oven to 375° F.
2. Cook macaroni according to package directions. Drain and set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Set aside.
5. Combine squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 22 to 25 minutes, or until squash is tender.
6. Place squash mixture in a blender or food processor; cover with lid and kitchen towel. Blend until smooth.
7. Combine squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper if desired; mix well.
8. Place macaroni mixture in a 13 x 9-inch ceramic or glass baking dish that has been coated with spray. Bake for 25 to 30 minutes, or until sauce is bubbling.
9. Garnish with parsley if desired.

Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore decreasing the chance of overflowing.

Banana Chocolate Chip Muffins

Ingredients
1 1/2 cups whole wheat pastry flour or white whole wheat flour or almond flour
1 teaspoon baking soda
1/4 teaspoon salt
3 bananas
1/4 cup honey
1 tablespoon vanilla
1 tablespoon olive or coconut oil
1 egg
1/2 cup nonfat plain greek yogurt
1 tablespoon unsweetened almond milk
1/2 cup chocolate chips

 Instructions
Preheat oven to 350 degrees F. Spray 12 cup muffin tin with nonstick cooking spray. In a medium bowl, whisk together flour, baking soda and salt.
Add bananas, honey, vanilla, oil, egg, milk and yogurt to a blender. Blend on high for 1 minute or until well combined, smooth and creamy. Add wet ingredients to dry ingredients and mix until just combined. Gently fold in chocolate chips.
Divide batter evenly into muffin tin and bake for 20-25 minutes or until tooth pick comes out clean or with just a few crumbs attached. Cool muffins for 5 minutes then remove and transfer to a wire rack to finish cooling. Muffins are best served warm and even better the next day.

Banana Pancake Bites

 

Ingredients:

• 1 cup almond flour
• 1 egg
• 2/3 cup skim milk
• ½ cup maple syrup
• 1 large ripe banana, chopped into small pieces

Directions:

1. Pre-heat the oven to 350. Lightly mist a 24 count mini muffin tin with cooking spray.
2. In a large bowl, stir together all ingredients until thoroughly combined.
3. Divide the batter evenly amongst the prepared mini muffin tin cups. Sprinkle the chopped banana pieces over the tops of each muffin cup. Bake in the oven for 12-14 minutes until golden and cooked through.

Triple Berry Almond Granola

Ingredients

• 1 1/2 cups uncooked rolled oats
• 3/4 cup natural almond butter
• 1/3 cup honey
• 1 tsp vanilla extract
• 2 scoops vanilla whey powder
• 1/2 cup sliced almonds
• 1 1/2 cups unsweetened freeze dried mixed berries(I find these at Target. This is one entire 1.0 oz package)

Instructions

1. Simply combine very well, until crumbly. Get your hands in there!
2. Serve with greek yogurt, almond milk, or coconut milk.
3. Store in a sealed container in the freezer.

Ham n’ Egg cups

Ingredients

• Fresh eggs
• ‪‎Applegate‬ uncured ham
• Cherry tomatoes, sliced
• Asparagus tops
• Sea salt and freshly ground black pepper to taste
• Optional: fresh herbs such as scallions, basil, or oregano

Instructions

1. Preheat oven to 350 degrees f
2. Spray or coat regular size muffin tins with olive oil.
3. Place one slice of ham in each tin, to form a cup.
4. Carefully break egg into each ham slice.
5. Top with Asparagus and tomato slices. Sprinkle with sea salt and pepper.
6. Bake in preheated 350 degree oven for 18-20 minutes until egg whites are set.
7. Sprinkle with fresh herbs before serving.
8. For food prep, cover tightly, refrigerated, for up to 3 days.

Chocolate Strawberry Overnight Oats

Ingredients

• 1/2 cup uncooked rolled oats
• 1/2 cup unsweetened almond milk
• a good pinch of stevia or sweetener of choice
• 1 Tbsp unsweetened cacao powder

Instructions

1. Give those ingredients a good stir, sometimes I add 1/8 tsp vanilla extract.
2. Scoop into smallish seal-able jar.
3. add 1/2 cup diced strawberries & 1 Tbs unsweetened shredded coconut.
4. Seal tight, place in refrigerator overnight. Give it a stir in the morning, & enjoy!

Banana Nut Bread Overnight Oats

Ingredients

• 1/2 cup dry rolled oats
• 1 tsp chia seeds
• 1/2 tsp vanilla extract
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1 or 2 Tbsps chopped walnuts
• 3 drops liquid stevia OR 1 tsp pure maple syrup
• 1/2 cup unsweetened almond milk, coconut milk, or cashew milk
• 1/2 sliced banana

Instructions

1. Place all ingredients (except for the banana) in a glass canning jar and stir very well.
2. Store overnight in the refrigerator, sealed or covered tightly.
3. In the morning, give the oats a little stir, slice your banana… top the oats with banana slices & a sprinkle of crumbled walnuts or pecans. (optional)
4. Yep! It’s meant to be eaten cold, like pudding – although you can heat if desired

Pumpkin Protein Pancakes

Ingredients

Whisk dry ingredients:
• 1/2 cup ground oat flour (oatmeal processed in blender or food processor until it becomes flour)
• 1 scoop vanilla protein powder
• 1/2 teaspoon baking powder
• a good pinch of cinnamon
• tiny pinch of nutmeg
Wet ingredients:
• 4-6 egg whites or 2 whole eggs (your choice)
• 2 Tbsp unsweetened almond/coconut milk
• 1/4 tsp pure vanilla extract
• 1/4 cup all-natural Pumpkin puree
• I don’t add sweetener to this batter because the protein powder that I use is sweet enough. You may wish to add a pinch of stevia, a tsp of raw honey or pure maple. Sweetness factor is personal

Instructions

1. Whisk wet ingredients very well with a fork.
2. Combine wet and dry ingredients to make a nice batter.
3. Lightly coat a medium-hot griddle with coconut oil or cooking spray and drop batter by ¼ cup rounds.
4. Cook until edges are bubbling and then flip and cook several more minutes or until edges are golden brown and pancakes are cooked through.
5. While your pancakes are cooking, you can drop 3 dark cacao chips on each one. OR, once plated, drizzle a tsp melted dark chocolate on top. (Optional)

Almond Butter Banana Pancakes

Ingredients

• 1 smashed banana
• 2 whole eggs
• 1 Tbsp natural almond or peanut butter
• 1/8 tsp vanilla extract
• pinch of cinnamon

Instructions

1. Preheat griddle to Med/High temp
2. Combine the following ingredients very well with a fork in a small bowl:Pour 1/4 cup per pancake onto heated griddle prepared with coconut oil.
3. Flip once there are visible bubbles on top of the pancakes.
4. They can burn easily, so keep an eye on them.
5. Serve with fresh raspberries, and another Tbsp drizzled, melted almond butter♥

Flourless Double Chocolate PeanutButter Muffins

 

 

 

Ingredients

• 2 large beaten eggs (room temp)
• 2 cups PB or Almond Butter (creamy smooth-room temp works best)
• 1/2 cup pure maple syrup
• 1.5 cups pure pumpkin puree
• 6 Tbsp unsweetened cacao powder
• 2 tsp baking soda
• 2 tsp vanilla extract
• 1/2 to 3/4 cups cacao, or dark chocolate chips.

Instructions

1. Spray muffin tray or line with parchment liners.
2. Combine all ingredients, just until smooth; adding chocolate chips last.
3. Fill muffin tins 3/4 full. I use a large ice cream scoop, so they are each even portions.
4. Bake in preheated oven for 25-35 minutes until toothpick comes out clean.
5. They are VERY moist if they are NOT over-baked.

Why Should We Eat a Healthy Breakfast?

 

•Breakfast provides you with the energy and nutrients that lead to increased concentration.

•Studies show that breakfast can be important in maintaining a healthy body weight.

•Many people who skip breakfast, end up snacking on foods that are high in sugar.

•People who eat breakfast are more likely to meet their daily requirement for vitamins and minerals.

Below I have shared some ideas if you like the recipes let me know and I will post them

1. Instant Oatmeal Jars

2. Almond Butter Banana Pancakes

3. Pumpkin Protein Pancakes

4. Banana Nut Bread Overnight Oats

5. Chocolate Strawberry Overnight Oats

6. Flourless Double Chocolate Peanut Butter Muffins.

7. Ham N’ Egg Cups.

8. Triple Berry Almond Granola with Greek Yogurt

Coconut Flour Brownies

Ingredients

• 1/2 cup plus 2 TBS. organic Coconut oil
• 1/4 cup cocoa powder
• 3 large eggs
• 1/2 cup plus 2 TBS. agave nectar OR honey
• 1 tsp. pure vanilla extract
• 1/2 cup minus 1 TBS. (50 g) coconut flour
• 1/2 tsp. kosher salt
• 1/3 cup chopped raw walnuts
• 1/3 cup mini chocolate chips (use gluten free ones to keep recipe gluten free)

Instructions

 

1. Preheat oven to 300 degrees F. Line an 8"x8" glass baking pan with parchment so two edges hang over the side of the pan.(for easy removal and cutting) Spray lightly with cooking spray.
2. In glass measuring cup, melt coconut oil in microwave. In a large bowl, combine the cocoa powder and the melted coconut oil, and eggs with an electric mixer until combined. Add in the agave (or honey) and vanilla extract. Mix again until combined. Add in the coconut flour and salt and mix again until the batter is thoroughly combined.
3. Fold in the nuts and chocolate chips. Spread into prepared pan evenly.
4. Bake for 25-30 minutes or until a toothpick inserted into center comes out clean. Cool on wire rack and once cooled to room temperature, remove from pan and cut into 16 squares. You can either refrigerate the brownies or leave them at room temperature in an airtight container.

Healthy Brownies with Pumpkin

Ingredients

• 1 cup pure canned pumpkin
• 4 eggs
• ½ cup cocoa powder
• ¼ cup honey
• ½ cup dark chocolate chips

Instructions

1. Preheat oven to 350 F
2. Prepare 8x8 dish by coating the pan and edges with olive oil or butter
3. In a large bowl combine pumpkin, eggs, cocoa powder, and honey. Stir until fully combined together.
4. Fold in the chocolate chips.
5. Pour mixture into 8x8 pan.
6. Bake for 30-35 minutes. Or until knife comes out pretty clean. They are pretty fudgy.
7. Let them 15-20 minutes before cutting.

Vegan & Gluten Free Peanut Butter Chocolate Chip Brownies

Ingredients

• 1/2 cup all natural peanut butter
• 1/4 cup honey (agave or maple syrup if vegan)
• 1 teaspoon vanilla
• 1/2 cup all natural unsweetened applesauce
• 1/2 cup unsweetened cocoa powder (I use Trader Joe's)
• 1/2 teaspoon baking soda
• 1/8 teaspoon salt, if desired
• 1/4 cup mini chocolate chips, plus 2 tablespoons for sprinkling on top (I use the Enjoy Life brand to make them vegan)

Instructions

1. Preheat oven to 350 degrees F. Spray 8x8 inch pan with nonstick cooking spray.
2. In a large bowl of electric mixer or food processor, cream together peanut butter, honey, vanilla and applesauce until smooth. Add cocoa powder, baking soda, and salt; mix again until smooth. Gently fold 1/4 cup of chocolate chips into batter. Pour batter into prepared baking pan and smooth top. I usually spray my spatula with cooking spray to help spread it out evenly. Sprinkle remaining 2 tablespoons of chocolate chips over the top.
3. Bake for 18-22 minutes or until top is just set. It's okay if they look a little underdone; we want these to be fudgy! Plus they are vegan so you don't need to worry about them cooking all the way through. Cool on wire rack as long as you can. Cut into 12 delicious squares!

No Bake Chocolate Oatmeal Bars Recipe

Ingredients

• 1 cup creamy peanut butter
• 1/2 cup honey
• 1/3 cup coconut oil
• 1 cup semisweet chocolate chips
• 2 1/3 cups old fashioned oats
• 1 cup sweetened shredded coconut

Directions

1. Add peanut butter, honey, coconut oil, and chocolate chips to a large glass bowl and microwave for 1 minute, stirring every 30 seconds until melted and smooth.
2. Add oats and coconut and stir to coat.
3. Press into a greased 8x8" pan and chill about 2 hours or until set.
4. Cut into squared and store covered in the refrigerator

Chocolate Zucchini Brownies (100% whole grain, dairy-free)

Ingredients

• 2 large eggs
• 1 tablespoon vanilla extract
• 3/4 cup coconut sugar or unrefined sugar or granulated sugar
• 1/4 cup (60 ml) unsweetened applesauce
• 1 cup (125 grams) whole wheat flour or whole spelt flour or all-purpose flour
• 1/2 cup (45 grams) Dutch-process cocoa powder (regular cocoa powder would also work - I just prefer the darker taste of Dutch-process)
• 1 1/2 teaspoons baking soda
• 1/4 teaspoon salt
• 2 cups (about 300 – 320 grams) peeled and grated zucchini
• 1 cup semi-sweet chocolate chips + 1/2 cup mini chocolate chips to sprinkle on top (for dairy-free, use Enjoy Life Chocolate Chips)

 

Directions

1. Preheat the oven to 350 degrees F (176 degrees C) and line an 8"x8" pan with parchment paper or spray with baking spray.
2. In a large bowl, mix together the eggs, vanilla, coconut sugar, and apple sauce and let this sit for 5 minutes to let the coconut sugar dissolve.
3. In a separate medium bowl, mix together the flour, cocoa powder (sifted if lumpy!), baking soda and salt. Make sure there are no clumps before going on to the next step.
4. Add the dry mix to the wet, gently stir until combined. Be sure not to over mix!
5. Then fold in the zucchini and 1 cup chocolate chips.
6. Pour the batter into the pan and even the surface with a spatula.
7. Sprinkle 1/2 cup mini chocolate chips on top.
8. Bake for 30 - 35 minutes (14 minutes for the half batch) or until a toothpick inserted in the middle doesn't come out gooey. It might still be sticky - just not have raw batter on it.
9. Store in an airtight container for up to 2 days at room temperature or up to one week in the refrigerator. I recommend storing them in the refrigerator right from the beginning due to their high moisture content.

 

Avocado Brownies

Ingredients

• 200g chocolate, chopped. I used a mixture of semi and bitter sweet.
• 2 ripe avocados
• 1 cup sugar
• 4 eggs
• 2 tsp vanilla extract
• ½ cup cocoa powder
• 1 cup ground almonds
• ¼ tsp salt

Instructions

1. Preheat the oven to 350 degrees and line an 8 inch square with foil and coat lightly with cooking spray.
2. Melt the chocolate in a bowl over a sauce pan of simmering water. Let it cool while you prepare the batter. Placing it in the fridge works well.
3. Mash the avocados in a large bowl. Cream the avocados and sugar until light and fluffy. Add the eggs and vanilla and mix until combined.
4. Very slowly add the cooled chocolate to the avocado mixture. Stir in the cocoa powder, ground almonds and salt.
5. Pour the batter into the prepared pan and bake for 30 minutes or until a toothpick comes out nearly clean.
6. Let the brownies cool and store in the fridge.

Notes

We found the brownies best served cold from the fridge.

Fudgy Dark Chocolate Raspberry Brownies

the brownies

¾ cup (90g) white whole wheat flour or gluten-free* flour (measured like this)

¾ cup (60g) unsweetened cocoa powder (measured like this)

¼ tsp baking powder

¼ tsp salt

2 tbsp (28g) unsalted butter or coconut oil, melted and cooled slightly

2 large eggs, room temperature

1 tsp vanilla extract

¼ cup (60g) plain nonfat Greek yogurt

½ cup (120mL) pure maple syrup

½ cup (70g) frozen unsweetened raspberries, mostly thawed and diced

for the drizzle (optional)

10 tsp confectioners’ style stevia

1 ¾ tsp nonfat milk

¼ tsp almond extract

1. Preheat the oven to 300°F, and lightly coat an 8”-square baking pan with nonstick cooking spray.
2. In a medium bowl, whisk together the flour, cocoa powder, baking powder, and salt. In a separate bowl, whisk together the butter, eggs, and vanilla. Stir in the Greek yogurt, mixing until no large lumps remain. Stir in the maple syrup. Mix in the flour mixture, stirring just until incorporated. Gently fold in the frozen raspberries.
3. Spread the batter into the prepared pan. Bake at 300°F for 15-19 minutes (15 minutes yields the fudgiest brownies; 19 minutes yields slightly cakier brownies). Cool completely to room temperature in the pan, and let the brownies sit for at least 3 hours at room temperature for the fudgiest texture before serving.
4. Just before serving, prepare the drizzle. Mix together the stevia, milk, and almond extract in a small bowl. Transfer to a small zip-topped bag, cut off a tiny piece of one corner, and drizzle on top of the cooled brownies.

Notes: For the gluten-free flour, use as follows: ½ cup (60g) millet flour, 2 tablespoons (15g) brown rice flour, 2 tablespoons (15g) tapioca flour, and ½ teaspoon xanthan gum. Most store-bought gluten-free flour blends will work as well, if measured like this.

Whole wheat pastry flour, regular whole wheat flour, or all-purpose flour may be substituted in place of the white whole wheat flour.

Honey or agave may be substituted in place of the maple syrup. Alternatively, ½ cup of brown sugar plus ¼ cup of milk may be used instead.

The baking time will depend on how much your raspberries have thawed. If they’ve barely thawed when you mix them into the batter, the baking time may increase by as much as 5 minutes. They’re ready to come out of the oven when the sides look mostly done and the center still looks glossy. That center will continue to cook through as the brownies cool in the warm pan.

Fresh raspberries may be substituted for the frozen. The baking time should remain the same as listed in the Instructions above.

Any milk may be substituted for the nonfat milk.

Vanilla extract may be substituted for the almond extract in the glaze.

The Best Healthier Brownies

Ingredients

Brownies:

• 1 and 1/2 cups dark chocolate chips, separated, I use 53% cacao
• 1/4 cup + 2 tablespoons coconut oil, LouAna brand recommended
• 1 cup vanilla Greek yogurt*
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 1/2 cup coconut sugar
• 3/4 cup oat flour (blended regular oats)

Optional Frosting:

• 1/2 cup dark chocolate chips
• 2 tablespoons unsweetened vanilla almond milk, or whatever milk you have on hand
• 2 tablespoons vanilla Greek yogurt
• 3/4- 1 and 1/4 cup powdered sugar

 

1. Instructions
   Preheat the oven to 350 degrees F. Line an 8 x 8 pan with foil or parchment paper and then spray with nonstick spray (I use a coconut oil based spray that I love.)
2. In a bowl place 1 cup of chocolate chips or chopped and measured dark chocolate.
3. Microwave the coconut oil and measure the coconut oil in its melted, hot state.
4. Pour the hot melted coconut oil over the dark chocolate and stir the chocolate until it is completely melted.
5. For best results I suggest using LouAna coconut oil as I've found other coconut oils vary in their baked taste and sometimes result in a bitter-tasting baked good.
6. Add in the Greek yogurt. Make sure the Greek yogurt is quite thick (check the notes) and not watery. If needed drab it with a paper towel after stirring and measuring it.
7. Stir in the vanilla, salt, baking soda, and coconut sugar.
8. In a blender or food processor put in quick oats or old fashioned oats. Blend or process until the oats resemble flour. Measure the oat flour after blending and not before.
9. Stir into the mixture. Stir in the remaining 1/2 cup chocolate chips.
10. Spread the mixture (it is very thick) into the prepared 8 x 8 pan. Bake in the preheated oven for 28-32 minutes or until a fork comes out clean when inserted.
11. Do not over-bake. Slightly under-baking is better and will yield a better taste and texture. (More fudge-like)
12. Remove from the oven and allow to cool completely.

Optional frosting

1. In a microwave safe bowl combine the chocolate chips and milk. Microwave in bursts of 15 seconds, stirring for 15 seconds in between each burst until the chocolate is completely melted.
2. Stir in the Greek yogurt and then whisk in the powdered sugar.
3. Start with 3/4 a cup and add as needed. Note that the frosting thickens up a lot after being refrigerated.
4. Refrigerate the frosting (covered in an airtight container) for at least 30 minutes.
5. Cover the brownies with the frosting.
6. Remove the brownies using the overhang of the parchment paper or foil. Cut into pieces and enjoy.

Storing Notes:

1. These are great warm but they are OUT OF THE WORLD good after being refrigerated overnight or for 6-8 hours (and eaten cold.) I never thought I would say a brownie is good cold but it tastes like brownie fudge after being chilled all night! :) So when I make these now, I automatically just chill them overnight because that's the way we like them the best.
2. However, they are also super good warmed up in the microwave for a few seconds before enjoying! Just be careful warming these as the frosting melts.
3. Store brownies in an airtight container in the fridge for up to 3 days.
4. Frosting doesn't freeze well, but the brownies do freeze well by being individually wrapped.

Notes
 The best success I've had with lower fat yogurts is with a light Greek yogurt that is 130 calories a serving. Do not use a yogurt with less calories than that as it becomes too watery. I recommend a vanilla flavored yogurt as I believe it adds a lot more flavor than a plain yogurt

Flourless Double Chocolate Brownies

Ingredients

• 6 Tbsp (90 ml) coconut oil*
• 6 oz. (170g) Chipits semisweet chocolate chips
• 2 large eggs, room temperature
• 2/3 cup (130 g) coconut sugar**
• 2 tsp vanilla extract
• 1/4 cup (20 g) unsweetened cocoa powder
• 3 Tbsp (24 g) arrowroot powder***
• 1/4 tsp salt

Instructions

1. Preheat oven to 350F (176C) and prepare an 8x8 (20x20cm) baking pan by lining it with a sheet of aluminum foil, leaving a few inches of overhang on the sides to allow for easy removal. Grease the foil and set aside.
2. Add coconut oil and chocolate chips to a small saucepan set over low heat. Stir until oil and chocolate have melted before removing from heat and setting aside to cool slightly.
3. Using a handheld mixer or a stand mixer fitted with the whisk attachment, beat together eggs, sugar, and vanilla extract until smooth and pale, about 2 minutes. Add melted chocolate mixture and mix until well combined. Reduce speed to low and add cocoa powder, arrowroot powder, and salt, mixing until well combined and scraping down the sides of the bowl as necessary. Batter should be thick and smooth.
4. Pour batter into prepared pan, spreading it evenly with a greased spatula. Bake for 25-30 minutes, until centre is set. Remove from oven and let cool in pan for about 15 minutes before removing and transferring to a wire rack to cool completely. Cut into squares and serve.

Notes

* Can sub with melted butter, but you might not get the crackly tops.
** Can sub with granulated sugar.
*** Can sub with cornstarch.

3-Ingredient Flourless Brownies

Ingredients

1. 3 medium, overripe bananas (approximately 1 cup or so)
2. 1/2 cup smooth almond butter (can sub for any smooth nut butter)
3. 2 T - 1/4 cup cocoa powder (more = richer taste)

Instructions

1. Preheat the oven the 350 degrees, grease a small cake pan or loaf pan and set aside.
2. In a small microwave-safe bowl or stovetop, melt your nut butter. In a large mixing bowl, add the banana, nut butter and cocoa powder and mix very well.
3. Pour the mixture into the greased pan and bake for around 20 minutes or until cooked through. Remove from the oven and allow to cool completely before slicing into pieces.

Notes

1. For a smoother batter, add all the ingredients into a blender and blend well.
2. For the best texture, enjoy refrigerated.

Chocolate Chunk Banana Bread (Dairy & Gluten-Free)

Ingredients

• Bananas - 4 (2½ cups mashed
• Eggs - 4
• Almond butter (or nut butter of choice) - ½ cup
• Coconut oil, melted - 4 tablespoons
• Coconut or almond flour - ½ cup
• Cinnamon - ½ teaspoon
• Baking soda - 1 teaspoon
• Baking powder - 1 teaspoon
• Vanilla extract - 1 teaspoon
• Pinch of sea salt
• Dark chocolate, chopped- 6 oz optional

Instructions

1. Grease one 9"x5" loaf pan (or 8"x8" square pan, which is what I used) and preheat the oven to 350ºF.
2. In a large bowl or mixer, combine the mashed bananas, eggs, coconut oil, vanilla extract and nut butter until fully combined.
3. Add the coconut flour, cinnamon, baking soda, baking powder, and sea salt to the wet ingredients and mix well. Fold in the chocolate chunks.
4. Pour the batter into the prepared pan and spread it evenly.
5. Bake in the preheated oven for about 40 minutes if using a square pan, and 50-60 if using a loaf pan. A toothpick inserted into the center should come out clean.
6. Remove from oven and allow to cool on a wire rack for about ½ hour. Flip out onto a cooling rack to finish cooling

Thai Peanut Quinoa Jar

Ingredients

For the sauce:
1/2 cup peanut butter
1/2 teaspoon sesame oil
1 tablespoon soy sauce
1 teaspoon lime juice
1 to 2 squirts of Sriracha, to taste
2 teaspoons light brown sugar, packed
1 garlic clove, minced
1/2-inch piece ginger, grated
6 tablespoons hot water

For the jars:
4 cups cooked quinoa, cooled
1 cup chopped Persian cucumber
1/2 cup sliced red pepper
1/2 cup chopped or shredded carrot
1 cup cooked edamame, shelled
Unsalted peanuts, chopped, to serve
3 scallions, finely chopped

Instructions:
1. Cook quinoa according to package instructions.

2. Make the sauce: In a small bowl, whisk together ginger, garlic, peanut butter, soy sauce, sesame oil, lime juice, and hot water.

3. Carefully pour equal parts peanut sauce (approximately 1/4 cup per jar) into the bottom of each jar

4. Continue to layer your jars as follows: equal parts red pepper, cucumber, and carrot (split amongst the 4 jars), 1/4 cup edamame per jar, and 1 cup of quinoa per jar. Then, garnish with peanuts and scallions. Seal with lid and refrigerate for up to 3 days. Serve cold

Quick and Crispy Vegetable Fritters

Ingredients:

• 2 cups shredded zucchini
• 2 cups shredded carrots
• 2 cloves garlic, minced
• 2/3 cup almond flour
• 2 large eggs, lightly beaten
• 1/3 cup sliced scallions (green and white parts)
• Olive oil
• Sour cream or yogurt, for serving

Directions:

1. Place the shredded zucchini in a colander and sprinkle it lightly with salt. Let the zucchini sit for 10 minutes then using your hands, squeeze out as much liquid as possible.
2. Transfer the zucchini to a large bowl then add the carrots, garlic, flour, eggs, scallions, 1/4 teaspoon salt and 1/8 teaspoon pepper. Stir the mixture until it is combined.
3. Line a plate with paper towels. Place a large sauté pan over medium-high heat and liberally coat the bottom with vegetable oil. Once the oil is shimmering, scoop 3-tablespoon mounds of the vegetable mixture into the pan, flattening the mounds slightly and spacing them at least 1 inch apart.
4. Cook the fritters for 2 to 3 minutes then flip them once and continue cooking them an additional 1 to 2 minutes until they’re golden brown and crispy. Transfer the fritters to the paper towel-lined plate, season them with salt and repeat the cooking process with the remaining mixture.
5. Serve the fritters immediately topped with sour cream or yogurt.

Skillet Chicken & Early Spring Veggies

Ingredients:

• 1 Tbsp avocado, or olive oil
• 4 small boneless, skinless chicken breasts
• 1/2 tsp sea salt, divided
• 1/2 tsp freshly ground pepper, divided
• 10 oz. fresh brussel sprouts, halved
• 8 oz. small, fresh carrots
• 8 oz. very small red potatoes, halved
• 1 Tbsp fresh thyme leaves
• 1 sliced fresh lemon

Instructions:

1. Preheat oven to 425 degrees f.
2. Heat large, oven-safe skillet over medium-high heat. Add oil, & coat pan.
3. Sprinkle chicken with just half of the salt and pepper. Cook chicken about 5 minutes, flip and cook just 2 more minutes until just browning. Remove chicken from pan, set aside.
4. Place all vegetables in pan, sprinkle with other half salt and pepper, and fresh thyme leaves.
5. Place skillet in preheated oven for 12 minutes.
6. Add chicken and lemon slices into the pan with veggies.
7. Bake for another 12 minutes.
8. Serve with additional lemon wedges.

Oatmeal Jars – Easy Breakfast Meal Prep

Simply fill with HOT milk or water…finish getting ready for the day….grab & GO!

no refrigeration needed

■  Apples & Cinnamon

(1/4 cup Apples, 1/4 tsp Cinnamon, pinch of granulated stevia, or granulated sweetener of choice)

■ Raspberries & Dark Chocolate or Cacao Nibs

(1/4 cup  Raspberries & 2 Tbsp dark chocolate chips

■ Monkey Mix

(1/4 cup  banana , 1 Tbsp coconut flakes, 1 Tbsp dark chocolate chips

■ Triple Berry

(1/4 cup blueberry, raspberry, and strawberry berry mix & a pinch of granulated stevia, or granulated sweetener of choice)

■ Blueberries & Cream

(1/4 cup  blueberries, a pinch of powdered vanilla, & a pinch of granulated stevia or granulated sweetener of choice)

■ Peaches & Cream

(1/4 cup  peaches, pinch of powdered vanilla, & a pinch of granulated stevia, or granulated sweetener of choice)

■  Strawberry & Banana

(2 Tbsp strawberries, 2 Tbsp banana & a pinch of granulated stevia, or granulated sweetener of choice)

{DIRECTIONS}

Prep ahead:
Use Pint glass canning jars to ensure that you will have room for your liquid & stirring.

• The photo shows 1/2 pint jars that were assembled for my children using smaller 1/3 cup portions of rolled oats.

■  Add 1/2 cup dry rolled/old fashioned oats to the bottom of the glass jar.
(note: this method will NOT work with steel-cut oats)
■  Add your favorite flavor combos.
■  Seal tightly, and store in the pantry until ready to use.

When ready to SERVE:
■  Pour 1 cup BOILING HOT water, or milk (unsweetened almond, coconut, or cashew milk  into each jar.
(note:  These jars can handle the heat because they are made for canning & high heat)
■  Let sit for 10-20 minutes(depending on the consistency you like), while you finish your morning routine.
■  Grab a spoon, and enjoy on-the-GO!

Balsamic Chicken with Roasted Vegetables

Ingredients: 

• 8 (4 oz each) boneless skinless chicken thighs, trimmed of fat
• 1 teaspoon kosher salt
• fresh black pepper, to taste
• cooking spray
• 10 medium asparagus, ends trimmed, cut in half
• 2 red bell peppers
• 1 red onions, chopped in large chunks
• 1/2 cup carrots, sliced in half long, cut into 3-inch pieces
• 5 oz sliced mushrooms
• 1/4 cup plus 1 tbsp balsamic vinegar
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, smashed and roughly chopped
• 1/2 tsp sugar
• 1 1/2 tablespoons fresh rosemary
• 1/2 tbsp dried oregano or thyme
• 2 leaves fresh sage, chopped

Directions:

Preheat oven to 425°F. Season chicken with salt and pepper. Spray 2 large baking sheets with oil.

Combine all the ingredients together in a large bowl using your hands to mix well then arrange everything onto the prepared baking sheets spread out in a single layer. The vegetables should not touch the chicken or it will steam instead of roast. Bake about 20 to 25 minutes, or until the chicken is cooked through and the vegetables are roasted and tender.

Gluten free flourless chocolate cake

Ingredients:

• 3 eggs
• 3/4 cup cocoa powder
• 1/3 cup smart balance buttery spread, melted ( or coconut oil)
• 1/2 cup coconut sugar
• 6 oz dark chocolate, melted
• 1/2 tsp aluminum free baking powder
• 2 tsp vanilla extract
• Pinch of celtic salt

Directions:

 

Preheat oven to 350 degrees F. Line a 8 inch round baking pan with unbleached parchment paper. Set aside.
Combine the sugar and eggs on a stand mixer. Add the vanilla extract, melted spread and combine. With the mixer running, add the melted chocolate.

Turn mixer off and add the baking powder and cocoa powder. Combine on low speed to make sure the cocoa powder doesn't fly every where. Transfer the mixture to the prepared baking pan and bake for 25-30 minutes.
Let the cake cool in the pan and serve as desired.

Chocolate Chunk Cookie Dough Bites

 

 

 

For the bites

1. 3 cups almond flour
2. 1 teaspoon sea salt
3. 1/2 cup melted coconut oil
4. 1/2 cup maple syrup
5. 1 tablespoon vanilla extract
6. 1 1/4 cups dark chocolate, chopped

For the topping

1. 12 ounces dark chocolate

Instructions

1. Line a baking sheet with parchment paper and set aside.
2. In a large bowl, whisk together almond flour and sea salt.
3. In a small bowl, whisk together coconut oil, maple syrup, and vanilla. Stir wet ingredients into dry ingredients until combined, then stir in chopped chocolate.
4. Roll batter into 1 1/2-inch balls, place them on lined baking sheet, and set them in fridge for 15 minutes to chill.
5. Meanwhile, in a medium-sized bowl over a pot of water, melt the chocolate for the topping. Take off heat and let cool slightly.
6. Remove cookie dough bites from fridge and pour chocolate over each bite to cover. Let cool. Store in fridge.

Double Bean Chili

Ingredients:
2 tsp. olive oil
1 medium onion, chopped
1 medium green bell pepper, chopped
4 cloves garlic, crushed
1 (28-oz.) can crushed tomatoes
1 (15-oz.) can pinto beans, drained, rinsed
1 (15-oz.) can cannellini (white) beans, drained, rinsed
1 Tbsp. chili powder (or to taste)
½ tsp. dried oregano
½ tsp. ground cumin
¼ tsp. sea salt

Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion, bell pepper, and garlic; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent.
3. Add tomatoes, pinto beans, cannellini beans, chili powder, oregano, cumin, and salt. Bring to boil, stirring occasionally. Reduce heat to medium-low; cook, covered, stirring occasionally, for 30 minutes.

Black Bean Chili

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
1 clove garlic, chopped
3 cups low-sodium organic vegetable broth
4 oz. all-natural tomato paste
1 (4-oz.) can diced green chiles (with liquid)
½ tsp. ground cumin
½ tsp. chile powder
1 (16-oz.) can black beans, drained, rinsed
1 (16-oz.) can cannellini (white) beans, drained, rinsed

Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion and garlic; cook, stirring frequently, for 3 to 4 minutes, or until tender.
3. Add broth, tomato paste, chiles, cumin, chili powder, black beans, and cannellini beans. Bring to a boil. Reduce heat to low; cook at a gentle boil, stirring occasionally, for 15 minutes.
4. Ladle evenly into six serving bowls.

Artichoke Pizza

Ingredients:
PIZZA DOUGH:
¼ oz. active dry yeast
1 cup warm water (100-110°F)
2 tsp. sugar
3-3¼ cups whole wheat flour, divided use
½ tsp. fine sea salt
2 tsp. olive oil, divided use

ARTICHOKE PIZZA:
Nonstick cooking spray
½ cup all-natural marinara sauce
¼ tsp. dried oregano leaves
¼ tsp. dried Italian seasoning
¼ tsp. ground black pepper
1 dash crushed red pepper
¼ tsp. garlic powder
6 marinated artichoke hearts, drained, sliced
¼ medium onion, thinly sliced
¼ cup sliced mushrooms
8 medium black olives, cut in half
4 oz. shredded part-skim mozzarella cheese

Preparation:
FOR PIZZA DOUGH:
1. Place yeast, water, and sugar in a medium bowl. Let stand for 10 minutes, or until yeast become foamy.
2. Combine 3 cups flour and salt in a small bowl. Gradually add flour mixture to yeast mixture. Mix with clean hands until mixture does not stick to your hands. Add additional flour if needed. Roll dough into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for 2 hours.
3. Punch down dough to remove air; knead and roll into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for an additional 2 hours.

FOR ARTICHOKE PIZZA:
1. Preheat oven to 450°F.
2. Roll dough until it will no longer stretch. Let rest for 5 minutes. Continue to roll until it reaches your desired diameter, about 10 to 12-inches, and about ½-inch thick. Place on baking pan lightly coated with spray.
3. Brush with remaining 1 tsp. oil.
4. Spread a thin layer of marinara sauce over dough. Season with oregano, Italian seasoning, pepper, red pepper, and garlic powder.
5. Top with artichokes, onion, mushrooms, and olives.
6. Sprinkle with cheese.
7. Bake for 10 to 15 minutes, or until crust is golden and cheese is brown.

Margherita Pizza

Ingredients:
Nonstick cooking spray
1 (16-oz.) package whole wheat pizza dough, at room temperature
2 tsp. extra-virgin olive oil
¼ cup tomato sauce, no sugar added
1 cup shredded mozzarella cheese
1 medium tomato, sliced
¼ cup whole basil leaves, torn in small pieces

Preparation:
1. Preheat the oven to 450° F.
2. Lightly coat 12-inch pizza pan with spray. Starting at the center, and moving outward, use your fingertips to press dough to ½-inch thick. Stretch dough until it won’t stretch any further. Let dough relax for 5 minutes; continue to stretch to desired diameter.
3. Drizzle oil over dough; spread with a pastry brush to the edges.
4. Spread tomato sauce evenly over the dough, leaving a quarter-inch border.
5. Layer with cheese, tomato, and basil.
6. Bake for 15 to 18 minutes, or until crust is golden brown and cheese is bubbling.

Chicken Pizza

Ingredients for Pizza Dough:
¼ oz​​​​ active dry yeast
1 cup​​​ warm water (100–110° F)
2 tsp.​​​​ sugar
3–3¼ cups ​​​whole wheat flour, divided use
½ tsp.​​​​ fine sea salt (or Himalayan salt)​
2 tsp.​​​​  olive oil, divided use

Ingredients for Pizza:
½ cup all-natural pizza sauce, no sugar added
½ cup shredded mozzarella cheese
2 Tbsp. grated Parmesan cheese
4 oz cooked chicken breast, boneless, skinless, shredded
1 cup cherry tomatoes
¼ cup thinly sliced mushrooms
2 cups fresh arugula

Preparation:
For Pizza Dough:
1. Place yeast, water, and sugar in a medium bowl. Let stand for 10 minutes, or until yeast becomes foamy.
2. Combine 3 cups flour and salt in a small bowl. Gradually add flour mixture to yeast mixture. Mix with clean hands until mixture does not stick to your hands. Add additional flour if needed. Roll dough into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for 2 hours.
3. Punch down dough to remove air; knead and roll into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for an additional 2 hours.
4. Preheat oven to 450° F.
5. Roll dough until it will no longer stretch. Let rest for 5 minutes. Continue to roll until it reaches your desired diameter, about 10 to 12-inches, and about ½-inch thick. Place on baking pan lightly coated with spray.
6. Brush with remaining 1 tsp. oil.

For Pizza:
1. Spread pizza dough evenly with pizza sauce, stopping ½-inch from edge.
2. Top evenly with cheeses, chicken, mushrooms, and tomatoes.
3. Bake for 14 to 18 minutes, or until crust is golden.
4. Top with arugula.

Black Bean Salad

Ingredients:
2 cans (15-oz. each) black beans, rinsed, drained
1 (15-oz.) can corn, rinsed, drained
1 medium red pepper, chopped
¼ cup finely chopped fresh cilantro
¼ cup fresh lime juice

Preparation:
1. Combine beans, corn, bell pepper, and cilantro in a large bowl; mix well.
2. Drizzle bean mixture with lime juice; toss gently to blend.
3. Chill, covered, in refrigerator for 1 to 2 hours before serving.

Bell Pepper and Cabbage Slaw

Ingredients:
1 medium cabbage, shredded
1 medium green (or yellow) bell pepper, chopped
1 medium red bell pepper, chopped
1 medium red onion, chopped
¼ cup rice wine vinegar

Preparation:
1. Sea salt and ground black pepper (to taste; optional)
2. Combine cabbage, bell peppers, onion, and vinegar in a large bowl; mix well.
3. Season with salt and pepper if desired.
4. Cover and refrigerate for 1 hour before serving

Nachos

Ingredients:
4 corn tortillas, cut into wedges
2 tsp. olive oil
½ medium lime
1 dash chili powder
Sea salt (to taste, optional)
½ cup cooked pinto beans, warm
4 oz cheddar (or jack) cheese, shredded
2 medium tomatoes chopped
½ medium onion, finely chopped
½ medium green bell pepper, chopped
½ medium jalapeno, seeds and veins discarded, finely chopped
¼ medium avocado, chopped
4 fresh cilantro sprigs, chopped
2 Tbsp. nonfat plain Greek yogurt

Preparation:
1. Heat oven to 375° F.
2. Brush both sides of tortillas with oil. Arrange in a single layer on a baking sheet. Bake for 10 to 15 minutes, or until crisp.
3. Squeeze lime over chips. Sprinkle with chili powder and salt (if desired).
4. Arrange half of the tortilla chips in a medium baking dish. Layer with half the beans and cheese. Repeat.
5. Bake chip mixture for 3 to 4 minutes, or until cheese melts.
6. Top with tomatoes, onion, bell pepper, jalapeno, avocado, cilantro, and yogurt

Grilled Veggie Quesadilla

Ingredients: ½ medium red bell pepper, stem and seeds removed and discarded, cut into four pieces
1 medium Portobello mushroom, cut into ½-inch slices
½ medium onion, cut into ½-inch slices
1 medium zucchini, sliced diagonally into ¼-inch slices
1 medium summer squash, sliced diagonally into ¼-inch slices
2 tsp. olive oil, divided use
4 (8-inch) whole wheat tortillas
4 tsp. prepared pesto sauce
4 Tbsp. mozzarella cheese (2 oz.)
4 Tbsp. soft goat cheese (2 oz.)

Preparation: 1. Preheat grill or broiler to high.
2. Brush bell pepper, mushroom, onion, zucchini, and summer squash with 1 tsp. oil.
3. Grill or broil vegetables for 3 to 5 minutes on each side, or until tender. Set aside.
4. Heat ½ tsp. oil in large nonstick skillet over medium heat.
5. Place two tortillas in skillet; cook, turning once, for 1 to 2 minutes.
6. Top each tortilla with 1 tsp. pesto sauce, 1 Tbsp. mozzarella cheese, 1 Tbsp. goat cheese, and ¼ of grilled vegetables. Fold tortilla in half; cook, for 4 to 5 minutes, turning once, until cheese is melted and tortilla is golden brown. Repeat with remaining tortillas and ingredients; cook in remaining ½ tsp. oil.

Pita Pizza

Ingredients:
4 (6½-inch) whole wheat pitas
¾ cup all-natural spaghetti sauce, no salt added
2 fresh basil leaves, chopped
2 oz. shredded mozzarella cheese (½ cup)
¼ medium onion, sliced
1 medium yellow bell pepper, sliced into rings
Preparation:

 1. Preheat oven to 350° F.
2. Top pitas evenly with spaghetti sauce, basil, cheese, onion, and bell pepper.
3. Place pitas on baking sheet. Bake for 10 to 12 minutes, or until cheese is melted