Recipes

Recipes

Banana Toast

Makes one serving

Kid friendly, healthy, and delicious! This is the perfect healthy breakfast sandwich.

Ingredients:

• 1 slice of whole wheat or sprouted grain bread
• 1 Tbsp almond or sunflower butter
• 1/2 sliced banana
• 1 Tbsp honey to drizzle on top

Instructions:

1. Toast bread to desired level of crunchiness
2. Smear with almond or sunflower butter
3. Slice 1/2 banana into circles and line up on top of the bread+butter
4. Drizzle 1 tbsp of honey on top of toast
5. Enjoy!

Healthy Pita Sandwich

Makes one serving

Very easy to make and very yummy too! This is a great meal.

Ingredients:

• Whole wheat pita filled
• 2 Tbsp hummus
• 1 Tbsp fat free feta, arugula
• 1 tomato
• 1 red onion
• a drizzle of extra virgin olive oil

Instructions:

1. Cut a whole wheat pita in half
2. Smear inside with hummus
3. Slice tomato and red onion
4. Mix sliced red onion and tomato with 1 Tbsp fat free feta and drizzle with olive oil
5. Put into pita
6. Enjoy!

Tip: serve with a side of grapes

Egg White and Avocado Salad

Makes 5 servings.

This is a very easy to-go meal and it is mayo free! It is heart-healthy and yummy. It also does not take a long time to make and has bacon in it.

Ingredients:

• 10 hard boiled egg whites, diced
• 1 avocado, mashed
• 1 Tbsp Dijon mustard
• 1 Tbsp plain Greek yogurt
• 2 tsp. fresh lemon juice
• 1/3 cup green onions, chopped
• 1/2 cup celery, diced
• 1/2 tsp. paprika
• 1/4 tsp. pepper
• Pinch of sea salt
• 2 slices uncured turkey bacon, chopped

Instructions:

1. In a large bowl, mash avocado and add in mustard, Greek yogurt and lemon juice, mixing until smooth.
2. Stir in green onions, celery, paprika, salt and pepper and set aside. Begin chopping the egg whites, discarding the yolks, and fold into the avocado mixture until completely combined.
3. Add in the turkey bacon and serve on whole wheat bread with fresh arugula, enjoy!

Perfectly Roasted Broccoli & Sweet Potatoes

Makes 4 servings.

These vegetables are easy to make and delicious too! It is the perfect side dish for any meal.

Ingredients:

• 2 large sweet potatoes, peeled and diced (about 8 cups)
• 2 large heads broccoli, chopped (about 8 cups)
• 2 to 3 Tbsp olive oil

For the seasoning mixture:

• 3/4 tsp. smoked paprika
• 1/2 tsp. garlic powder
• 1/4 tsp. onion powder
• 1/4 tsp. cayenne pepper
• 1/4 tsp. dried oregano
• 1/4tsp. dried thyme
• 1/2 tsp. sea salt
• 1/4 tsp. black pepper

Instructions:

1. Preheat oven to 425 degrees F and mix together seasonings.
2. In a large bowl, mix together chopped veggies with olive oil and seasoning mixture, tossing well to evenly coat.
3. Transfer veggies onto two non-stick baking sheets or roasting pans and roast in the oven for 30 minutes, tossing vegetables once halfway through. Sweet potatoes should be fork tender and broccoli nice and crisp.
4. Serve immediately and enjoy!

Roasted Chickpea Kale Salad with Tahini Dressing

Makes 4 servings

This is a hearty, healthy salad and it can easily be made in just 30 minutes!

Ingredients:

• 6 cups kale, roughly chopped or torn

For the Chickpeas:

• 1 (15 oz) can chickpeas, rinsed and drained
• 1 to 2 Tbsp olive oil
• 1 tsp. cumin
• 1/2 tsp. chili powder
• 1/4 tsp. paprika
• 1/2 tsp. sea salt

For the Dressing:

• 1/4 cup tahini
• 1/4 cup lemon juice
• 1 tsp. lemon zest
• 1 Tbsp honey (or maple syrup for vegan)
• 3 cloves garlic, minced
• 1 tsp. fresh ginger
• 2 Tbsp olive oil
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 400 degrees F.
2. Rinse and drain chickpeas, patting them dry using paper towels.
3. In a large bowl, drizzle olive oil over chickpeas and add seasonings, tossing until chickpeas are completely coated. Spread chickpeas out on a prepared baking sheet and roast in oven for 25 to 30 minutes, shaking pan halfway through.
4. While the chickpeas are roasting, whisk together tahini, lemon juice, zest, honey, garlic, ginger, olive oil and salt/pepper. Right before serving, toss tahini dressing with the kale and top with roasted chickpeas.
5. Serve and enjoy!

Healthy Veggie Egg Muffins

Makes 12 servings

This is a quick and easy grab-and-go breakfast when you are rushing out the door in the mornings or just want something easy but good.

Ingredients:

• 1 Tbsp olive oil
• 1/2 yellow onion, chopped
• 2 cloves garlic, minced
• 1/2 zucchini, shredded
• 1 red bell pepper, chopped
• 8 large eggs
• 2 cups arugula, roughly chopped
• 1/4 cup shredded Parmesan cheese
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 375 degrees F. Coat a muffin tin with spray and set aside.
2. In a large skillet on medium heat, drizzle olive oil and sautee onion and garlic for about 4 minutes until tender and fragrant. Add in zucchini and red bell pepper, cooking an additional 2 minutes. Fill each muffin tin about 2/3 full with veggie mixture.
3. In a large bowl, whisk together eggs, arugula, cheese and salt/pepper and fill each muffin tin evenly, being careful not to over-fill.
4. Bake muffins for about 20 minutes, until they've risen and are slightly browned.
5. Enjoy!

Sheet Pan Lemon Rosemary Chicken & Potatoes

Makes 4 servings

This Sheet Pan Lemon Rosemary Chicken and Potatoes make the perfect dinner that is quick, healthy and easily made all on one pan!Sheet pan dinners are also really convenient for meal prep!

Ingredients:

• 3 Tbsp olive oil, divided
• 1 Tbsp lemon juice
• Zest of 1 lemon
• 2 cloves garlic, minced
• 1 Tbsp fresh rosemary, chopped
• 1 Tbsp fresh thyme, chopped
• 1 1/2 tsp. sea salt
• 1 tsp. black pepper
• 4 boneless, skinless chicken breasts
• 3 cups baby red potatoes, quartered
• 1 lb. fresh green beans

Instructions:

1. Preheat oven to 400 degrees F.
2. In a small bowl, whisk together 2 tablespoons olive oil, lemon juice, zest, garlic, rosemary, thyme, salt and pepper. In a separate bowl toss together potatoes with tablespoon olive oil and season with additional salt and pepper, if desired.
3. On a large baking sheet lightly sprayed with oil, arrange chicken breasts, potatoes and green beans and drizzle herb mixture over top, using a brush or your hands to make sure everything is evenly coated.
4. Place the pan in the oven and roast for 25 to 30 minutes, depending on the size of your breasts. Chicken should have an internal temp of 165 degrees F, potatoes should be tender and green beans nice and crisp! Feel free to turn the broiler on for a couple minutes if you like your potatoes a bit more crisp.
5. Serve and enjoy!

Gluten-Free Pasta Primavera

Makes 4 servings

This pasta with vegetables, homemade sauce, garlic, and parmesan cheese is easy to make, light and tasty, and ready in under 30 minutes!You can top it with fresh herbs, roasted garlic, or just about anything you like! It is super versatile and is guaranteed to please even the pickiest of eaters.

Ingredients:

• 1 cup dry whole wheat or gluten free pasta
• 1 red onion, diced
• 3 red peppers, diced
• 3 zucchini, cut into quarters and diced
• 2-3 summer squash, cut into quarters and diced
• 4 cups baby spinach leaves, roughly chopped
• 5-8 cloves of garlic, minced (depending on how garlicky you like it!)
• 1 tbsp dried Italian seasoning
• Dried oregano, to taste
• Salt & pepper to taste
• 1/8 tsp crushed red pepper
• 12 tbsp grated parmesan cheese (3 tbsp per serving)
• 1 cup Muir Glen Garden Vegetable Pasta Sauce (1/4 cup per serving)

Instructions:

1. Heat 2 tsp olive oil in a large pan over medium heat. Add the onions, peppers and garlic, sautee 5 minutes.
2. Add the zucchini, squash, baby spinach, Italian seasoning, Oregano, salt, pepper, and crushed red pepper, sautee 10 minutes or until the veggies have cooked through but are still slightly crisp.
3. While the veggies are cooking, cook the pasta according to package directions.
4. Serve the pasta with sauce, veggies, and top with parmesan cheese
5. Enjoy!

Sugar Free, Raw, Vegan Chocolate Mousse

Makes 6 servings

A delicious, vegan raw chocolate mouse you don’t even need added sugar, because all we use is the natural sweetness of a banana. This is the perfect mouthwatering chocolate mousse to boost your mood.

Ingredients:

• 1 block silken, soft tofu
• 2 large bananas (or 3 small)
• 2 tbsp tahini or almond butter (almond butter will be slightly sweeter)
• 1.5 tsp unsweetened cocoa powder
• 1 tbsp honey

Instructions:

1. Blend all ingredients in a blender until smooth.
2. Taste and adjust sweetness as needed.
3. Refrigerate for around 3 hours, ideally overnight.
4. Enjoy!