Recipes

Starch
Starches
Rainbow Quinoa Salad

A crisp and colorful summer salad!
Servings: 6

Counts as 3 Starch + 1 Fruit + 1 Fat

Ingredients:
  • 2 cups uncooked quinoa
  • 1 large can black beans, drained
  • 1 avocado
  • 1 mango, cubed
  • 1 red pepper, cubed
  • 1 medium-large cooked sweet potato, cubed
  • 1 minced jalapeño pepper (optional)
  • 1 handful cilantro, chopped
  • Salt and pepper, to taste
  • 1/8 cup olive oil
  • 1/2 fresh lime juice
  • 1 tbsp honey
  • 1 tsp cumin
Directions:
1. You will need one large mixing bowl.
2. Cook the quinoa and let it sit to cool.
3. Add the cooled quinoa to the large bowl along with the rest of the ingredients: black beans, chopped fruits and vegetables, cilantro, and salt/pepper to taste.
4. In a small lidded jar, mix the honey into the lime juice, until it begins to dissolve. Place the remaining salad dressing ingredients in the jar and shake it vigorously until the honey is fully dissolved and the dressing is well-mixed. Pour the dressing on top of the salad and toss everything together gently so you don't mash up the beans and avocado too much. Although you can serve it right away, letting the salad rest for about 30 minutes before serving will allow the flavors of the dressing to soak in.
5. ENJOY
Sweet Potato Zucchini Fritters

Grab this as a snack or even dinner great for vegetarians!
Servings: 6

Counts as 1 Starch

Ingredients:
  • 3 cups sweet potato, shredded
  • 2 cups zucchini, shredded
  • 1 large egg
  • 2 tbsp gluten free all purpose flour
  • Salt and pepper, to taste
Directions:
1. Preheat the oven to 375 degrees
2. Start by shredding the zucchini and sweet potato into a large bowl.
3. Add the egg, flour, salt and pepper to taste (add any additional seasonings/herbs that you may like). Mix all the ingredients together and begin to form the patties (squeeze out the extra liquid)
4. Place the patties on a baking sheet and bake for 10-15 minutes on 375 degrees. Lower the oven to 350 degrees cooking the patties for 15 minutes then carefully flip the fritters and continue cooking for an additional 15 minutes.
5. SERVE while nice and hot! ENJOY
Banana Egg White Oatmeal

A protein packed banana oatmeal to start your day!
Servings: 1

Counts as 1 Protein + 1 Starch + 1 Fruit

Ingredients:
  • 1/3 cup rolled oats
  • 1/3 cup unsweetened almond milk
  • 1/3 cup water
  • 1/2 banana, sliced thin
  • 1/3 cup egg whites
  • Dash cinnamon
  • Dash salt
Directions:
1. Combine oats, milk, water, banana, cinnamon and salt in a small heavy saucepan and cook over low heat for about 5 minutes or until oats have softened and absorbed most of the liquid and banana begins to break down.
2. Continue to stir the mixture to fully incorporate the banana, and then slowly begin to add in egg whites.
3. Cook for another 2-3 minutes until mixture is fluffy and egg whites are fully incorporated. ENJOY!!!
Bean Salad

A very festive and delicious bean salad!
Servings: 8

Counts as 1 Starch

Ingredients:
  • 2 cup black beans, rinsed and drained
  • 2 cup kidney beans, drained
  • 2 cup cannellini beans, rinsed and drained
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 red onion, chopped
  • 1/2 cup olive oil
  • 1/2 cup red wine vinegar
  • 2 tbsp fresh lime juice
  • 1 tbsp fresh lemon juice
  • 1 tbsp salt
  • 1 garlic clove, crushed
  • 1/4 cup fresh cilantro, chopped
  • 1/2 tbsp ground cumin
  • 1/2 tbsp ground black pepper
  • 1/2 tsp chili powder
  • 1 dash of hot pepper sauce
Directions:
1. In a large bowl, combine beans, bell peppers, and red onion.
2. In a small bowl, whisk together olive oil, red wine vinegar, lime juice, lemon juice, salt, garlic, cilantro, cumin, and black pepper. Season to taste with hot sauce and chili powder.
3. Drizzle olive oil dressing over vegetables; mix well. Chill thoroughly, and serve cold.
Apple Cinnamon Overnight Oats

One of our favorite healthy breakfasts that is prepared the night before!
Servings: 2

Counts as 1 Starch + 1 Fruit

Ingredients:
  • 1 cup gluten free rolled oats
  • 1 cup unsweetened almond milk
  • 1 tbsp chia seeds
  • 2 organic apples, cored and chopped
  • 1 tbsp stevia
  • 1 tsp ground cinamon
  • Dash of nutmeg
  • Pinch of fine sea salt
  • Optional - For additional protein add a scoop of protein powder
Directions:
1. Place all of the ingredients to a bowl/jar and stir well
2. Cover and place in the fridge overnight. In the morning, give it a stir and enjoy it cold, or heat it up if you prefer it warm.
Sweet Potato Fries

Homemade deliciousness!
Servings: 2

Counts as 1 Starch

Ingredients:
  • 1 large sweet potato
  • 1 Tablespoon extra virgin olive oil
  • salt and pepper to taste
  • fresh rosemary
Directions:
1. Preheat oven to 375 degrees. Wash sweet potato and slice into strips about the size of your pinky.
2. Place on baking sheet and spritz with olive oil, salt and pepper. Add a few fresh rosemary springs, stems removed. Toss everything around on baking sheet until all potato strips are covered.
3. Bake for about 30 minutes, turning fries halfway through. Remove from oven and enjoy.
Simplest Sweet Potato “Chips”

Fuss-free, healthy and sweet!
Servings: 2

Counts as 1 Starch

Ingredients:
  • 1 large sweet potato
Directions:
1. Preheat oven to 425 degrees. Wash and peel sweet potato. Cut into ¼ inch slices
2. Layer a baking sheet with parchment paper and place the sweet potato slices onto the paper
3. Bake for about 30 minutes, turning potato cubes halfway through. Remove from oven and enjoy the naturally delicious sweetness!
Millet with Fresh Herbs

This aromatic side dish will invigorate your senses!
Servings: 6

Counts as 1 Starch

Ingredients:
  • 2 cups water
  • ¼ teaspoon salt
  • 1 cup millet
  • 2 celery ribs chopped
  • ½ cup asparagus sliced and chopped
  • ½ cup cucumber, chopped
  • ¼ cup red onions chopped finely
  • 1 Tablespoon chives, chopped
  • 1 Tablespoon olive oil
  • 3 Tablespoons lemon juice
  • 2 Tablespoons apple cider vinegar
Directions:
1. Bring 1 cup millet and 2 cups water to a boil. Reduce heat to a simmer; cook, covered, until tender and most of the liquid has been absorbed, about 15 minutes. Let stand 5 minutes
2. Combine celery, red onion, asparagus, oil, chives and lemon juice or vinegar. Stir in barley and serve
Fresh Brown Rice with Mint + Lime

Add a little twist for a fun and delicious side!
Servings: 4

Counts as 1 Starch

Ingredients:
  • 1 cup uncooked brown rice
  • 1 Tablespoons extra virgin olive oil
  • Juice from 2 limes
  • 2-3 fresh mint sprigs, leaves removed and chopped
  • 2 Tablespoons chopped fresh parsley
  • Sea salt and fresh ground pepper, to taste
  • A handful of sweet and ripe cherry or grape tomatoes, quartered
  • 2 Tablespoons diced red onion- or use 2 chopped scallions
  • 1 garlic clove, minced
Directions:
1. Cook brown rice, by placing 2 cup water and 1 cup brown rice is saucepan and bring to boil. Turn down to simmer and cook on low for about 45 minutes until all water is absorbed and rice is fluffy. Check on it halfway through cooking and give it a stir. Note: you can also use a rice cooker to do this
2. Scoop the cooked brown rice into a bowl and add the remaining ingredients. Toss lightly with a fork until combined
3. Taste test and adjust seasonings - enjoy as a side with your protein of choice!
Mom-approved Quinoa

Tasty side dish that is mom-approved!
Servings: 4

Counts as 1 Starch

Ingredients:
  • 1 ½ cups uncooked quinoa
  • 3 cups organic vegetable broth (such as Swanson Certified Organic)
  • 4 handfuls fresh spinach leaves
  • 12 ounces roasted red peppers (approx. 4 red peppers)
  • Lemon juice
  • Olive oil
  • Minced garlic
Directions:
Combine quinoa and vegetable broth in a saucepan; bring to a boil over medium-high heat THEN cover, reduce heat, and simmer 15 minutes or until broth is absorbed and quinoa is tender. Remove from heat
Place fresh spinach in saucepan and add 1 Tbsp olive oil + 1Tbsp minced garlic + 1/3 cup lemon/lime juice; cover and put on low heat. Watch pot- likely fully wilted in under 5 minutes
Slice roasted peppers (Easily found in a jar packed with water for quick cooking)
Once spinach is wilted, add hot spinach(and lemon/garlic sauce it now has) to the cutting board and dice with roasted peppers
Add vegetable mixture to cooked quinoa- Mix together and enjoy!
Pumpkin Muffins

Great to have as morning starch without fat
Servings: 12

Counts as 1 Starch

Ingredients:
  • 2 cups oats
  • 1 ½ cups pumpkin puree (libby’s brand is great)
  • 1 cup unsweetened applesauce
  • 1 tbsp pumpkin pie spice
  • 4 tsp cinnamon
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 3 Tbsp stevia
  • 1 tsp salt
  • 1 tsp vanilla extract
  • 1 tbsp honey
  • 1 scoop protein powder
  • 3 egg whites or 1 whole egg+ 1 egg white
Directions:
Preheat oven to 350°
Combine all ingredients into a bowl and drop spoonfuls into 12 baking cup liners
Sprinkle the tops with more pumpkin pie spice and cinnamon and bake for approximately 25 minutes. Enjoy 1 muffin as 1 Starch
Mains
Burger Patty

Fresh burger patty with a kick!
Servings: 6

Counts as 1 Protein + 1 Fat

Ingredients:
  • 3 lbs ground chicken
  • 1 packet of Simply organic taco seasoning
  • 1 large jalapeño, deseeded and diced
  • 1/2 cup fresh cilantro, chopped
  • 2 ripe avocados, peeled and pitted
  • 2 limes, freshly squeezed
  • 3 scallion, freshly chopped
  • Salt and pepper, to taste
  • Olive oil spray
Directions:
In a large bowl, mix together chicken breast, taco seasoning, jalapeno and cilantro until well mixed. Form into patties. Coat pan with olive oil spray can. Cook patties until cooked through. Remove from heat and cool slightly before serving. In a medium bowl, use a fork to mash together avocados, lime juice and chopped scallions. Salt and pepper to taste. Serve warm patties with guacamole.
Chicken Parm Zucchini Boat

Chicken Parm with a twist!
Servings: 4

Counts as 1 Protein

Ingredients:
  • 4 medium zucchini
  • 1 lb. ground chicken
  • 2 garlic cloves, minced
  • 1 cup tomato sauce
  • Topped with Daiya mozzarella cheese
  • Optional: Fresh sliced basil
  • Salt and pepper, to taste
Directions:
Preheat oven to 400 degrees F. Spray a baking dish with cooking spray. Place a large skillet over medium-high heat. Begin to cook ground chicken. Cook for 8 to 10 minutes, until chicken is cooked through. Reduce the heat to low. Add the garlic to the chicken. Cook 1 minute stirring often. Add the tomato sauce. Cook 3 minutes, stirring occasionally. As the chicken cooks, cut the zucchini in half, lengthwise. Use a spoon to scoop the seeds and center out of each zucchini half, leaving a ¼ inch thick zucchini boat. Place the zucchini in the baking dish cut-side up. Spoon the chicken mixture into the zucchini boats. Press the mixture down into the zucchini using the back of the spoon. Sprinkle the zucchini evenly with Daiya mozzarella cheese. Cover the baking dish with foil. Bake for 35 minutes. Sprinkle with fresh basil and serve.
Apple Pecan Rosemary Chicken Salad


Servings: 4

Counts as 1 Protein + 1 Fruit + 1 Fat

Ingredients:
  • 1/2 cup plain Daiya yogurt
  • 2 tbsp mayonnaise (olive oil based)
  • 1 tbsp red wine vinegar
  • 2 1/2 tsp rosemary, finely chopped
  • 1 tsp digon mustard
  • 1/2 tsp stevia
  • 1/2 tsp onion powder
  • Salt and pepper, to taste
  • 1 lb boneless chicken breasts, chopped into small cubes
  • 1 1/4 cup apples, chopped
  • 1/3 cup pecans, chopped
  • 1/3 cup dried cranberries, chopped
Directions:
1. Add chicken, apples, pecans and cranberries to a large mixing bowl.
2. In a separate small mixing bowl mix together yogurt, mayonnaise, red wine vinegar, rosemary, mustard, and onion powder. Season with salt and pepper to taste.
3. Pour over chicken mixture then toss to evenly coat. Serve in a lettuce wrap!
Breakfast Stuffed Peppers

An all in one breakfast pepper!
Servings: 1

Counts as 1 Protein

Ingredients:
  • 2 bell peppers, halved and seeded
  • 6 egg whites`
  • 1 whole egg
  • 2 cups veggies (of your choice)
  • Salt and pepper, to taste
Directions:
1. Preheat oven to 375 degrees.
2. Place your peppers in a baking dish. In a small bowl, whisk together your eggs, veggies, salt and pepper. Pour mixture into peppers. Bake for 35-40 minutes or until egg is cooked firm.
Brussel Sprout Skewer

Super easy and delicious side that everyone in the family will love!
Servings: 1

Counts as 6

Ingredients:
  • 1 package uncured turkey bacon
  • 2 pounds brussel sprouts
  • 1 tsp garlic powder
  • 1/4 tsp sea salt
  • Small wooden skewers
Directions:
1. Preheat the oven to 375ºF
2. In a frying pan on medium heat, cook the bacon until it's partially cooked but still soft than remove from the pan.
3. Cut the brussel sprouts lengthwise than add the sprouts, garlic powder, and sea salt to the frying pan. Sauté on medium heat until the sprouts are tender and browned.
4. Assemble the skewers by threading 1 end of the bacon onto the end of a skewer. Add a brussel sprout slice, and weave the bacon around the sprout and back through the skewer.
5. Bake the skewers in a baking pan for 5-10 minutes, or until the bacon is fully cooked.
Breakfast Burritos

Bite-sized breakfast burritos!
Servings: 4

Counts as 1 Protein + 1 Starch

Ingredients:
  • 8 eggs
  • 3 corn tortillas
  • Veggies of your choice
  • Protein of your choice
  • Salt and pepper, to taste
Directions:
Preheat oven at 350 degrees. Whisk eggs in bowl, pour into tortilla cups over your diced vegetables and protein of choice (ex: chopped turkey bacon, tomatoes, and broccoli) Cook for about 25 minutes until the eggs are cooked through!
Mushroom Pizza

A twist on everyone's favorite PIZZA!
Servings: 1

Counts as 1 Protein

Ingredients:
  • 1 large portabello mushroom
  • Tomato sauce
  • Almond cheese
  • Protein of your choice
  • Veggies of your choice
Directions:
Scoop out the inside of a portobello mushroom. Add sauce, almond cheese, & veggies and proteins of your choice. Bake it in the oven at 375 degrees for 15-18 minutes.
Steak Salad

A very berry steak salad!
Servings: 2

Counts as 1 Protein + 1 Fruit

Ingredients:
  • 1 lb. lean steak of your choice
  • 2 cups arugula
  • 1 cup raspberries, strawberries, and blueberries mix
  • Silvered almonds
  • Balsamic vinegar
  • Olive oil
  • Digon mustard
  • Salt and pepper, to taste
Directions:
Sautée steak in pan. While that cooks, mix together arugula, berries, and almonds. In small bowl mix balsamic vinegar, olive oil, and Dijon mustard. When all is cooked and complete add together and enjoy!
Hemp Crusted Chicken Tenders

Easy and healthy twist on everyones favorite
Servings: 6

Counts as 1 Protein + 1 Fat

Ingredients:
  • 1/2 cup hemp seeds
  • 1/2 cup ground almonds
  • 1 TSP ground garlic
  • 1/2 TSP paprika
  • 1/2 TSP black pepper
  • 1/2 TSP salt
  • 1 1/2 pounds chicken breast, sliced into strips
  • 2 large eggs, whisked
  • Pinch of cayenne pepper
  • Olive oil spray
Directions:
1. Preheat oven to 400 degrees
2. In a bowl, whisk together hemp, ground almonds, garlic powder, paprika, salt, pepper and cayenne until evenly combined
3. Dip each chicken strip in the eggs until they are completely covered. Add the chicken strip to the hemp mixture, making sure it is completely covered. Remove and transfer the chicken strip to the baking sheet. Repeat with remaining chicken
4. Spray chicken with cooking spray so that they are lightly covered
5. Bake for about 15-20 minutes or until golden brown, turning once halfway through
Quick and Easy Chicken Soup

5 ingredient chicken soup for any day of the week!
Servings: 4

Counts as 1 Protein + 1 Starch

Ingredients:
  • 1 TBSP Simply Organic taco seasoning
  • 2 cups cooked chicken breast, shredded
  • 1 can cannellini beans, rinsed and drained
  • 1/2 cup green salsa
  • 2 cans of low sodium chicken broth
  • Fresh cilantro. chopped (optional)
Directions:
1. Combine chicken and taco seasoning; toss well to coat. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken; sauté 2 minutes or until chicken is lightly browned. Add broth, scraping pan to loosen browned bits.
2. Place beans in a small bowl; mash until only a few whole beans remain. Add beans and salsa to pan, stirring well. Bring to a boil. Reduce heat; simmer 10 minutes or until slightly thick. Serve with sour cream and cilantro, if desired and enjoy
Protein Pancake

Enjoy a delicious pancake with no guilt!
Servings: 1

Counts as 1 Protein + 1 Fruit + 1 Fat

Ingredients:
  • 1/3 scoop Essential Base protein powder
  • 1 ripe banana, smashed
  • 1 eggwhite
  • 1 whole egg
  • 1 TSP almond butter
Directions:
1. Beat eggs, mash banana and mix with egg. Add almond butter and protein powder and stir.
2. Heat skillet on medium heat. Spray a light coat of oil. Pour mixture on pan and cook for 1-2 minutes on each side. Makes 2 large pancakes or 6 -7 small pancakes.
Enjoy!
** If your plan calls for more fat you can simply add a TBSP of almond butter
Fiesta Soup

A fiesta in a bowl!
Servings: 4

Counts as 1 Protein + 1 Starch

Ingredients:
  • 1 lb. lean ground white turkey meat
  • 1 TBSP olive oil
  • 1 large red onion, diced
  • 4 garlic cloves, minced
  • 8 cups vegetable or chicken broth
  • 1 15 oz black beans
  • 15 oz can diced tomatoes
  • 1 red pepper, diced
  • 1 yellow pepper, diced
  • 1 green pepper, diced
  • 1 bag green beans, chopped
  • Handful of fresh cilantro
  • 1 TBSP chili powder
  • 1 TSP paprika
  • 1 TSP cumin
  • Salt and pepper, to taste
Directions:
1. In a large pot sauté onions, garlic, and oil on medium. Once it becomes translucent add in the ground turkey mixing well together.
2. After the ground turkey is browned add in the remaining ingredients. Bring to a boil then simmer on low for at least an hour!

** You can also make this a vegetarian meal by taking out the ground turkey and using only vegetable broth! Optional : Add in jalapeño for extra spice!
Roast Chicken with Rosemary

A perfect meal to make and use the leftovers for lunch!
Servings: 9

Counts as 1 Protein

Ingredients:
  • 3 lb roast chicken
  • 2 TBSP olive oil
  • 2-3 TSP fresh rosemary (1-2 TSP dried)
  • Handful of fresh parsley
  • 1 large onion, qautered
  • 1/2 of a lemon
  • 1 cup chicken broth or water
  • Salt and pepper, to taste
Directions:
1. Heat oven to 450 degrees
2. Rub the outside of the chicken with olive oil, fresh rosemary, and salt/pepper.
3. Take the chopped parsley, onion, lemon, and stuff the breast.
4. Place the chicken in a roasting pan with chicken broth breast side down and bake for 30 minutes.
5. Reduce the heat to 400 degrees and flip the chicken (breast side is now up). Bake for additional 30 to 40 minutes until the juices run clear or the internal temperature is 165 degrees.
6. Take the chicken out of oven and cover for 15 minutes to 40 minutes.
*** Add any type of vegetable of you're liking and place it around the chicken breast in the roasting pan
Seared Chicken with Fresh Rosemary

You must try this recipe-it's the most tender and moist chicken EVER!
Servings: 4

Counts as 1 Protein

Ingredients:
  • 4 boneless chicken breasts
  • 1 tbsp olive oil
  • Few rosemary sprigs (fresh)
  • Salt and pepper, to taste
Directions:
1. Begin by pounding the chicken breasts to an even thickness with the bottom of a wide jar or glass. You can also (carefully!) use the handle of a heavy chef's knife.. Then lightly salt and pepper the chicken breasts
2. Heat a sauté pan over medium-high heat. When it is quite hot, add 1 tbsp olive oil to cover the pan
3. Turn the heat to medium and add the chicken breasts. Cook for just about 1 minute to help them get a little golden on one side (you are not actually searing or browning them). Then flip each chicken breast over and turn the heat down to low. Add in the fresh sprigs of rosemary, stems removed
4. Cover the pan and cook on low for 10 minutes. Cover with a tight-fitting lid. Set a timer for 10 minutes - do not peek!!
5. Turn off the heat and let sit for an additional 10 minutes. Leave the chicken breasts covered in the pan.
6. After the 10 minutes are up, take the lid off, and your chicken should be done. Make sure there is no pink in the middle of the chicken breasts. Slice, eat and enjoy with some fresh vegetables!
Summer Quinoa Beet Salad

Relax a beet!!
Servings: 1

Counts as 1 Starch + 1 Fruit

Ingredients:
  • 1 cup uncooked quinoa
  • 3 beets
  • 3 pears
  • 2-3 cups arugula
  • 1 lemon
  • 2 tbsp balsamic vinegar
  • 1/2 cup organic vegetable broth
Directions:
1. GIMME A BEET: Preheat your oven to 400° F. Slice off the leaves at the top of the beets. Drizzle with 1/4 tsp olive oil, and then wrap each individually and loosely in tin foil. Place on a baking sheet and roast for 40 to 50 minutes, or until soft enough that you can easily stab one with a fork and it doesn’t give you any problems. Unwrap and set aside to let cool; once touchable, run the beets under water to slide the skin off. Cut beets into cubes.
2. QUINOA PREP: Bring to a boil; 1 cup water and 1/2 cup organic vegetable broth. Add 1 cup uncooked quinoa, and after about 1 minute, cover pot and lower temperature to bring to a simmer. This should be "ready" in about minutes so keep your eye on it.
3. PEARS PLEASE: Rinse, core and dice 3 medium-sized pears
4. GREEN FOR GOOD MEASURE: Rinse and dry 2-3 cups arugula, for your greens
5. FINISHING TOUCHES: Assemble the salad by dumping everything together into a bowl; yes- easy and delicious. Quinoa, beet cubes, pear cubes, arugula and add a squeeze of lemon and 2Tbsp balsamic vinegar to sweeten it up. Toss with freshly ground pepper and cilantro(optional).

Serve chilled
BONUS: Bring it to work for lunch the next day because it's amazing straight from the fridge.
Stuffed Peppers

A go to meal for any day of the week!
Servings: 4

Counts as 1 Protein + 1 Starch

Ingredients:
  • 6 bell peppers, cut in lengthwise
  • 1/2 cup uncooked quinoa
  • 1 cup vegetable/chicken broth
  • 1 lb. lean ground turkey meat
  • 1 yellow onion, diced
  • 3 garlic cloves, minced
  • 1/2 black bean can, drained
  • 1 cup diced tomato
  • 1 cup spinach and kale
  • 1 zucchini
  • 1 tsp paprika
  • 1 tsp cumin
  • 1 tsp chili powder
  • Salt and pepper, to taste
  • Optional-chopped cilantro
Directions:
Cook quinoa separately and follow instructions!
STUFFING
1. Preheat oven to 350 degrees
2. Coat a large skillet on medium with olive oil spray. Add the onions and garlic and cook until fragrant
3. Add your ground turkey meat mixing well into the onions and garlic stirring occasionally breaking up the meat
4. Once your meat is no longer pink add the seasonings and vegetables one at time (spinach and zucchini, if needed add a splash of vegetable broth for liquid)
5. Once all the vegetables are cooked about 15-20 minutes add a can of black beans, diced tomatoes (keep the tomato juice aside from the can for the bottom of the baking dish), and the cooked quinoa
6. Cut the tops off the peppers and begin to stuff! Place the stuff peppers in a baking dish with the tomato juice from the can of diced tomatoes. Bake for at least an hour until the peppers are soft. You can garnish the peppers with fresh chopped cilantro!
Zuchinni Boat Tacos

Everyone around you will want one!!
Servings: 4

Counts as 1 Protein

Ingredients:
  • 4 medium zuchinni
  • 1/3 cup vegetable broth
  • 2 garlic cloves, smashed
  • 1 1/2 lb. ground turkey
  • 1/2 tsp chili powder
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • 1 cup salsa
  • Optional - 1 1/2 cups rice/almond cheese
  • Optional - fresh tomatoes and cilantro
Directions:
1. Preheat oven at 375 degrees
2. Chop the ends off your zucchini, cut in half and scoop out the insides with the round end of a peeler to make a hollow tunnel through the middle
3. Cut this hollow "LOG" of a zucchini into two half-pipes (shape)
4. Place the scooped out zucchini shells into a 9 by 13 baking dish and bake in oven until soft about 40 minutes
5. Get your skillet nice and hot, add the ground turkey and cook (about 8 minutes) on high. Once browned add the seasonings, salsa, and cheese.
6. Continue to cook until cheese is melted (about 1 minute)
7. Fill zucchini with this mixture then top with fresh tomatoes and cilantro
Grilled Chicken with Broccolini and Tomatoes

A perfect chicken dish that everyone will love!
Servings: 4

Counts as 1 Protein

Ingredients:
  • 4 thin sliced chicken breasts
  • 1 bunch of broccolini
  • 4 tomatoes, chopped
  • 1 lemon, juiced
  • 1/4 cup of chicken or vegetable broth
  • 3 cloves garlic, chopped
  • Olive oil spray
  • Salt and pepper, to taste
Directions:
1. Heat a large skillet on medium and coat with olive oil spray. Place chicken in the skillet with lemon juice, salt ,and pepper. Cook the chicken on each side about two minutes browning them. Transfer the chicken to a plate
2. In the same skillet add the garlic and cook until fragrant. Add broth and scrape the pan with any brown bits left from the chicken
3. Add the broccolini cook until soft then the tomatoes, season with salt and pepper (if desired, add red pepper flakes). Once the vegetables are well mixed together add the chicken back to the pan. Allow all the flavors to combine then serve
Baked Salmon with Asparagus and Tomatoes

A fun and easy all in one dish!
Servings: 2

Counts as 1 Protein + 2 Fat

Ingredients:
  • 2 salmon fillets (6 oz each)
  • 2 cloves garlic, minced
  • 1 bunch of asparagus
  • 2 fresh tomatoes
  • 1 tablespoon of olive oil
  • 1 lemon, zest and wedge
  • Salt and pepper, to taste
Directions:
1. Preheat oven to 400 degrees
2. Combine asparagus, tomatoes, garlic, olive oil, and lemon zest in a bowl with salt and pepper and toss to coat evenly
3. Take a piece of parchment paper and cut it into a 12x 17-inch piece. Line the parchment paper with the asparagus spears, followed by a fillet of salmon, tomatoes and lemon wedge. Fold the parchment over, creating a half moon shape. Singe the sides of the paper to create a seal on the open side
4. Bake on a baking sheet until the packets are puffed about 9 minutes. Open the parchment paper and squeeze with lemon wedge and serve
Stir-fry

A nutrient packed dish for any day of the week!
Servings: 4

Counts as 1 Starch

Ingredients:
  • 1 cup uncooked brown rice
  • 2 cups water/vegetable broth
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 tablespoon of ginger, minced
  • 1/2 head of broccoli, chopped
  • 1 cup of spinach or kale
  • 1 red bell pepper, chopped
  • 1 orange bell pepper, chopped
  • 1 zucchini, chopped
  • 1/4 cup of chicken or vegetable broth
  • Salt and pepper
  • Aminos braggs
  • Olive oil spray
Directions:
1. In a medium saucepan combine the brown rice and liquid together. Bring it to a boil, cover, and simmer until soft and chewy to eat
2. If desired, you can cook this dish with meat (chicken, steak, or shrimp). Coat skillet with olive oil spray on medium then add the meat to the pan with salt and pepper to taste. Once browned on both sides transfer to a plate
3. Wipe the skillet clean and coat pan with olive oil spray and add the chopped onion, ginger, and garlic cook until translucent. Add all the vegetables, except spinach or kale. Add the 1/4 cup of broth to the pan and top with lid to steam the vegetables
4. Once the vegetables are soft and tender add the kale or spinach, and cook the spinach and kale down
5. Then add the meat back to the pan with the vegetables mixing together, add amines brags. Place the brown rice on a plate and top with the stir-fry mixture
Pepper- Turkey Burgers

Moist and healthy burgers for the summer season!
Servings: 4

Counts as 1 Protein + 1 Fat

Ingredients:
  • 1 lb lean ground turkey
  • 1 small onion, chopped
  • 3 cloves garlic, chopped
  • 1 zucchini, grated
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 egg
  • 1 avocado
  • Olive oil spray
  • Handful of chopped parsley
  • Salt and pepper, to taste
Directions:
1. Place all ingredients into a large bowl and combine together. Season meat with red pepper flakes (if desired). Form meat into patties, about 1 – 1 ½ inches thick
2. Place a large skillet on the stove on medium and use an olive oil spray to coat the pan. Brown the burger patties on each side, cooking for about 5 minutes a side
3. Top burgers with fresh avocado, serve, and enjoy!
FISH TACO WITH MANGO SALSA

Light and juicy fish taco without the wrap
Servings: 2

Counts as 1 Protein + 1 Fruit

Ingredients:
  • 10 oz white fish
  • 1 red bell pepper, chopped
  • 1 red onion, chopped
  • Handful of chopped cilantro
  • 1 lime, juiced
  • 1 lemon, juiced
  • 1 head of Boston bib lettuce
  • 1 cup mango, cubed
  • Olive oil spray
  • Cabbage slaw mix-optional
Directions:
1. Heat a skillet with olive oil spray on medium and place the white fish in the pan with lemon juice, salt and pepper to taste. Cook each side about 2 minutes until flakey.
2.In a mixing bowl combine mango, avocado, cilantro, red onion, and lime juice. Stir thoroughly with mixing spoon to combine the ingredients.
3. Lay out a piece of Boston bib lettuce and top the lettuce with a piece of fish, mango salsa, and sprinkle the cabbage slaw on top. Squeeze a lime wedge, garnish with extra cilantro, and serve.
Baked Chicken

This may be the most tender chicken you will ever make!
Servings: 4

Counts as 1 Protein

Ingredients:
  • 4 boneless skinless chicken breasts, of similar size
  • Salt and freshly ground black pepper
  • ¼ cup low-sodium organic vegetable broth
  • Few sprigs of fresh rosemary and thyme
Directions:
1. Begin by pounding the chicken breasts to an even thickness with the bottom of a wide jar or glass. You can also (carefully!) use the handle of a heavy chef's knife.. Then lightly salt and pepper the chicken breasts
2. Heat a sauté pan over medium-high heat and add ¼ cup broth; heat broth for about 1 minute
3. Turn the heat to medium and add the chicken breasts. Cook for just about 1 minute to help them get a little golden on one side (you are not actually searing or browning them). Then flip each chicken breast over and turn the heat down to low. Add in the fresh sprigs of rosemary and thyme (stems removed)
4. Cover the pan and cook on low for 10 minutes. Cover with a tight-fitting lid. Set a timer for 10 minutes - do not peek :)
5. Turn off the heat and let sit for an additional 10 minutes. Leave the chicken breasts covered in the pan
6. After the 10 minutes are up, take the lid off, and your chicken should be done. Make sure there is no pink in the middle of the chicken breasts. Slice, eat and enjoy with some fresh vegetables
Simple Herb Crusted Salmon

Get your omega 3's in a snap
Servings: 2

Counts as 1 Protein + 2 Fat

Ingredients:
For the Salmon
  • 2 salmon fillets (6oz each)
  • 1 heaping tablespoon coconut flour
  • 2 Tablespoons fresh parsley (or dried, if you have on hand)
  • 1 Tablespoon olive oil
  • 1 Tablespoon dijon mustard
  • Salt and pepper, to taste
For the Salad
  • 2 cups arugula
  • ¼ red onion, sliced thin
  • juice of 1 lemon
  • 1 tablespoon white wine vinegar
  • 1 tablespoon olive oil
  • salt and pepper, to taste
Directions:
Preheat oven to 450 degrees
Place salmon fillets on a parchment or foil lined baking sheet
Top your salmon off with olive oil and dijon mustard and rub into your salmon
In a small bowl, mix together your coconut flour, parsley, and salt and pepper
Use a spoon to sprinkle on your toppings on your salmon and then your hand to pat into your salmon
Place in oven for 10-15 minutes or until salmon is cooked to your preference
While the salmon is cooking, mix together your salad ingredients
When salmon is done, place salmon on top of salad and enjoy!
Black Bean Spaghetti Marinara with Lentils (Vegetarian)

Healthy and guilt-free version of a favorite comfort food packed with protein and fiber!
Servings: 4

Counts as 1 Protein + 2 Starch (you can make this count as 1 Protein + 1 Starch by removing lentils)

Ingredients:
  • 1 Pack of Explore Asian Black Bean Spaghetti
  • 1 16oz can organic lentils (rinsed and drained well)
  • 12 chopped cherry tomatoes
  • 1 peeled garlic clove
  • 3 sliced garlic cloves
  • 1-2 Tablespoons of olive oil
  • Chopped thyme
  • Dash of balsamic vinegar
  • Salt & pepper
Directions:
Cook the spaghetti according to the package directions. Drain when cooked and rinse with hot water.
Return the spaghetti to the hot pot and set aside.
Preheat oven to 325 degrees. Roast the chopped tomatoes and garlic cloves sprinkled with olive oil and balsamic vinegar for 12 minutes.
While roasting, heat oil in a frying pan and add garlic and tomatoes and cook for 4 minutes. Slowly fold in the lentils, cooking for another 2minutes. Add the spaghetti. Mix & Serve.
Easy Chicken Dinner

Simple, quick and refreshingly delicious
Servings: 4

Counts as 1 Protein

Ingredients:
  • 3-4 chicken breasts (about 1 lb)
  • 5-6 heads of broccoli, chopped into florets
  • 4-5 tablespoons olive oil
  • 2-3 tablespoons balsamic vinegar
  • 1 teaspoon garlic powder
  • salt and pepper, to taste
Directions:
Preheat oven to 375 degrees. Place broccoli florets and chicken pieces into a 9×13 baking dish
Pour olive oil and balsamic vinegar over your chicken and broccoli. Then season with garlic powder, salt and pepper. Mix around to help coat the broccoli and chicken
Bake for 20-25 minutes or until chicken is cooked through
Remove from oven let cool for a few minutes. Enjoy 5oz of chicken with 1 cup broccoli
Turkey or Chicken Meatballs

A healthy version of one of your favorite comfort foods!
Servings: 4

Counts as 1 Protein

Ingredients:
  • 1 pound ground turkey/chicken
  • 1 egg
  • 3 tablespoons chia seeds
  • Oregano (dried)
  • Onions, minced garlic
  • 11 tomatoes (dice 3, puree 8)
  • Spices: basil, garlic, fennel pepper, etc
Directions:
Add diced tomatoes to a pan, with spices and simmer for 1 hour
Combine ground turkey/chicken with egg, chia seeds, dried oregano, onions and minced garlic
Roll into golf ball size meatballs
Spray baking pan with olive oil and bake on 375 degrees for 15mins
Add to sauce and cook in sauce. Enjoy
Chia Meatloaf

An easy lunch or dinner that is healthy and filling!
Servings: 4

Counts as 1 Protein

Ingredients:
  • 1 pound ground turkey/chicken (lean 93/7)
  • 3 egg-whites
  • 3 tablespoons milled chia seeds
  • ½ packet (per lb) SIMPLY ORGANIC (any flavor)
Directions:
Mix ingredients until even and form loaf in greased baking dish. Spray with olive oil (use pump bottle)
Bake at 400 for 10 minutes then 350 for about 45 minutes
Remove for oven and let sit for 10 minutes then ENJOY
Veggies
Zucchini Noodle Salad

Summer Salad
Servings: 3

Ingredients:
  • 2 zucchini, spiralized
  • 1 cup grape tomatoes, halved
  • 1 cup red cabbage, chopped
  • 1 cup broccalli
  • 1/2 cup fresh basil, chopped
Directions:
Combine all ingredients in a bowl. We recommend mixing it with our Guilt Free Dressing!
Chicken Bean Soup

Warm yourself up with a warm bowl of our chicken bean soup!
Servings: 6

Counts as 1 Protein + 1 Starch

Ingredients:
  • 1 TBSP olive oil
  • 1 medium onion, coarsely chopped
  • 1 cup celery, chopped
  • 4 garlic cloves, minced
  • 1 TBSP fresh thyme, chopped or 1 TSP dried
  • 2 cans cannelloni beans or your choice of a white bean, rinsed and drained
  • 1/2 cup water
  • 2 large cans of diced tomatos
  • 4 cups chicken broth (low sodium)
  • 3 cups spinach leaves, coarsely chopped
  • 2 cups shredded skinless rotisserie chicken breast
  • 1/4 TSP salt
  • 1/4 TSP pepper
Directions:
1. Heat oil in a medium saucepan over medium-high heat.
2. Add onion; cook until softened. Add garlic and thyme; cook 1 minute, stirring.
3. Add beans, water, tomatoes, and broth. Increase heat to high until stew begins to bubble reduce heat; let simmer 5 minutes, breaking up tomatoes with a spoon. Add more water, if needed.
4. Add spinach, stirring until wilted. Add chicken; cook 2 minutes. Season with salt and pepper.
Greens Beans

A green bean dish with a twist!
Servings: 4

Counts as 1 Vegetable

Ingredients:
  • 2 pound green beans, trimmed
  • 2 garlic cloves, minced
  • 1/2 lemon, squeezed
  • 1 TBSP lemon zest
  • 1 TSP red pepper flakes
  • Olive oil spray
  • Salt and pepper, to taste
Directions:
1. Heat a stock pot on medium once it is brought to a boil drop the green beans to the pot. Blanch them in the hot water for about 2 minutes until they are nice and crisp. Transfer them to a bowl with ice water so you stop the cooking.
2. Heat olive oil, garlic, and red pepper flakes in a medium saucepan. Once fragrant place the green beans and coat them well for about five minutes. Season with lemon zest and salt/pepper and serve!
Cauliflower Leek Soup

A perfect recipe for all, especially vegetarians!
Servings: 12

Ingredients:
  • 1 large cauliflower head, chopped
  • 3 leeks, cut into 1 inch cubes
  • 4 garlic cloves, chopped
  • 8 cups vegetable or chicken broth
  • 2 TBSP olive oil
  • Salt and pepper, to taste
Directions:
1. Cover a large pot with olive oil over medium heat. Saute cauliflower, leeks, and garlic for about 10-20 minutes.
2. Sir in the broth and bring to a boil. Reduce the heat, cover, and simmer for 45 minutes.
3. Remove the soup from the stove. Now it's time to blend the soup, use your choice of blender (immersion blender or hand mixer). Don't forget to season the soup with salt and pepper!
4. If you like your soup to be creamier you can always add unsweetened almond milk!
Guilt Free Vegetable Soup

Enjoy this soup anytime of the day!
Servings: 8

Ingredients:
  • 1 onion, diced
  • 4 cloves of garlic, minced
  • 6 cups of organic vegetable or chicken broth
  • 1 large can diced tomatoes
  • 1 cup celery, chopped
  • 1 cup zucchini, chopped
  • 1 cup green beans, chopped
  • 1 cup kale
  • 1 cup spinach
  • 1/4 cup fresh parsley
  • 1 tbsp fresh rosemary
  • 1 tbsp fresh thyme
  • 1 bay leaf
  • 1 tbsp olive oil
  • Salt and pepper, to taste
Directions:
1. Heat a large pot over medium, add a tbsp of olive oil to the pot until it is coated.
2. Add the onions and garlic mix together until they become translucent then add the celery. Mix the celery into the garlic and onions for at least 5 minutes.
3. Add the remaining ingredients to the pot and bring to a boil then cover and simmer on low for at least an hour. If you need more liquid you can always add water or more broth! Season to taste. ENJOY!!

*** To experiment you can always add a protein (chicken or ground white turkey meat) or even a starch (quinoa or brown rice)
Provencal Tian Dish

A perfect dish to make after a visit from the farm!
Servings: 6

Counts as Vegetable

Ingredients:
  • 1 red bell pepper, cored and sliced into rings
  • 3/4 plum tomatos
  • 3/4 zucchini, slice into 1/2-inch
  • 14oz artichoke hearts, drained and halved
  • 1/2 cup black olives
  • 4 bay leaves
  • 7 oz grated pepper jack almond cheese
  • Olive oil spray
  • 1 tbsp balsamic vinegar
  • 4 garlic cloves, thinly sliced
  • A handful of fresh basil
  • 2 tbsp capers
  • Salt and Pepper, to taste
Directions:
1. Preheat oven to 400 degrees
2. You will need a wide rectangular pan that is greased well with an olive oil spray. Line the tomatoes in the middle of the dish and alternate the rest of the vegetables on both sides of the dish
3. Don't forget about the dressing all you have to do is whisk together all the ingredients together and drizzle most of the dressing on top of the vegetables very evenly. Season with salt and pepper, garnish with bay leaves, and olives
4. Roast for 45-50 minutes or until the vegetables are soft and well browned around the edges. Remove from the oven, if you are using cheese scatter the cheese on top and serve!
Steamed Spinach

Perfect side dish to any meal that is juicy and filled with flavor!
Servings: 4

Counts as 1 Vegetable

Ingredients:
  • 1 tbsp olive oil
  • 1 garlic clove, slivered
  • 2 tbsp pine nuts (optional)
  • 1/4 fresh lemon zest
Directions:
1. Remove any course stems from the ends of the spinach. Sprinkle the leaves with salt to taste
2. Add water to a medium saucepan, enough to form a ½ inch layer along the bottom of saucepan and bring to a boil.
3. Place a steamer basket in the pot and add the spinach. Cover the pot and steam the spinach over medium heat for 5-7 minutes.
4. Heat a skillet over medium heat add olive oil and slivered garlic. Once fragrant add the steamed spinach, pine nuts, and lemon zest. Mix well together and serve hot!
Cauliflower Rice

Take away the white rice and add cauliflower rice!
Servings: 4

Counts as 1 Vegetable

Ingredients:
  • 3vcloves, minced
  • Salt and pepper, to taste
  • Coconut oil spray
Directions:
1. Clean and wash 1 large head of cauliflower
2. Cut the cauliflower head into small chunks then place it in a food processor until the cauliflower becomes a rice consistency
3. Place a large skillet on medium and coat the pan with coconut oil spray
4. Add the minced garlic and cook until fragrant
5. Add the "rice" cauliflower to the skillet and season with salt and pepper
6. Cover and cook for 3-5 minutes until cauliflower is nice and soft then serve hot
Roasted Shaved Brussel Sprouts

Light and crispy dish finished in a flash!
Servings: 4

Counts as 1 Vegetable

Ingredients:
  • Shaved brussel sprouts
  • Olive oil spray
  • Salt and pepper, to taste
Directions:
1. Preheat the oven to 425 degrees and take a baking sheet line it with tin foil
2. Add a bag of shaved brussel sprouts to the baking sheet and coat with olive oil spray, add salt and pepper to taste.
3. Roast for 15-25 minutes tossing once
Roasted Asparagus with Lemon + Garlic

Helping your liver never tasted so good
Servings: 2

Counts as 1 Vegetable

Ingredients:
  • 1 bunch of asparagus
  • 1 lemon
  • 1 Tablespoons olive oil
  • 1 clove garlic (minced)
  • salt and pepper, to taste
Directions:
1. Preheat oven to 400 degrees F. Slice lemon in half, and thinly slice one half into pieces (the remaining half will be used later)
2. Prep asparagus, by snapping off bottom ends, and spread them along with the lemon slices on a parchment lined baking sheet
3. Toss with olive oil, garlic, salt + pepper, and squeeze juice from remaining half of lemon.
4. Roast in oven for 7 minutes, then carefully turn asparagus over and continue roasting for another 7-10 minutes (roasting for a total of about 15-20mins)
5. Enjoy with your protein of choice
Rainbow Chard with Onions

Color your plate with goodness!
Servings: 4

Counts as 1 Vegetable

Ingredients:
  • 1 medium red onion, sliced into half moons
  • 1 Tablespoon olive oil
  • 1 bunch chard, chopped finely
  • 1 Tablespoon *Braggs Liquid Aminos
  • 1 teaspoon lemon juice
Directions:
1. Place chopped onion into skillet with olive oil. Cook for about 3 minutes
2. Add the chard, cook for another 2 minutes, then add *Braggs and lemon juice. Cook for another 2 minutes
3. Place into a medium-sized bowl and serve
Roasted Broccoli + Cauliflower

Delicious and easy vegetable dish in a snap!
Servings: 4

Counts as 1 Vegetable

Ingredients:
  • 3 heads of broccoli, 2 heads of cauliflower, chopped into florets
  • 1.5 Tablespoons olive oil
  • 1 Tablespoon balsamic vinegar
  • 1/2 teaspoon garlic powder
  • salt and pepper, to taste
Directions:
1. Preheat oven to 375 degrees. Place florets into a baking dish or pan
2. Pour olive oil and balsamic vinegar over broccoli and cauliflower. Then season with garlic powder, salt and pepper. Mix around to help coat the broccoli
3. Bake for 20-25 minutes – flipping over about halfway through
4. Remove from oven let cool for a few minutes. Serve 1-2 cups as 1 Vegetable
Roasted Broccoli

Delicious and easy vegetable dish in a snap!
Servings: 4

Counts as 1 Vegetable

Ingredients:
  • 5 heads of broccoli, chopped into florets
  • 2 Tablespoons olive oil
  • 1 Tablespoon balsamic vinegar
  • 1/2 teaspoon garlic powder
  • salt and pepper, to taste
Directions:
Preheat oven to 375 degrees. Place broccoli florets into a baking dish or pan
Pour olive oil and balsamic vinegar over broccoli. Then season with garlic powder, salt and pepper. Mix around to help coat the broccoli
Bake for 20-25 minutes – flipping over about halfway through
Remove from oven let cool for a few minutes. Serve 1 cup broccoli as 1 vegetable
Baby Zucchini with Mint and Vinegar

Refreshing and light veggie side dish
Servings: 4

Counts as 1 Vegetable

Ingredients:
  • 1 pound 5 oz baby zucchini
  • 2 Tablespoons olive oil
  • 1.5 Tablespoons white wine vinegar
  • Handful fresh mint leaves, coarsely chopped
  • Salt and pepper
Directions:
Wash zucchini and trim ends. Slice in half lengthwise
Add oil to large skillet over low heat and gently cook zucchini until it is well-colored on each side, then transfer to a plate
Sprinkle with a little vinegar and season with salt and pepper while still warm. Let zucchini cool completely
Scatter with chopped mint and finish with extra pepper to serve
Curried Cauliflower

Warm up with this delicious Indian inspired dish
Servings: 6

Counts as 1 Starch

Ingredients:
  • 1 large head Cauliflower, cut into small florets
  • 2 large Carrots, cut into 1/2″ thick diagonal slices
  • 2 Tablespoons Olive Oil
  • 1 medium Onion, chopped
  • 1 Tablespoon fresh Ginger, finely chopped
  • 2 cloves Garlic, minced
  • 2 teaspoons Curry Powder
  • 1 cup Chicken Broth (Vegetable Broth if desired)
  • 1 can (16 ounces) Chickpeas, rinsed and drained
  • 1/2 cup fresh Cilantro, chopped
Directions:
Place a steamer basket in a large saucepan with 1/2″ of water. Place the cauliflower and carrots in the steamer. Bring to a boil over high heat. Reduce the heat to medium, cover, and cook for 10 minutes, or until tender
Place the in a bowl to keep warm. Rinse and dry the saucepan
Heat the oil in the same saucepan over medium heat. Add the onion, ginger, and garlic. Cook, stirringly frequently, for 3 minutes, or until soft
Add the curry powder to the saucepan and cook, stirring, for 1 minute. Gradually stir in the broth and bring to a boil
Reduce the heat to low and simmer, stirring frequently, for 5 minutes, or until the sauce is lightly thickened
Add chickpeas and cook, stirring, for 3 minutes, or until heated through. Add to the vegetables in the bowl and toss gently just until combined. Sprinkle with cilantro for garnish
Snacks
Zucchini Chips

Perfect snack for on the go that satisfies all the cravings!
Servings: 4

Ingredients:
  • 4 cups zucchini, thinly sliced
  • 2 tbsp EVO
  • 2 tbsp white balsamic vinegar
  • 2 tsp sea salt
Directions:
1. Slice zucchini as thin as possible
2. In a small bowl whisk olive oil and vinegar together
3. Place zucchini in a large bowl and toss with oil and vinegar
4. Line a cookie sheet with parchment paper and lay zucchini evenly
5. Bake at 200 degrees for 2-3 hours and rotate halfway during cooking time
Egg-White Frittata Muffins


Servings: 3

Counts as 1 Snack Protein (2 muffins)

Ingredients:
  • 1 Tablespoon olive oil
  • 1 red pepper, chopped
  • 1 green pepper, chopped
  • 1/4 yellow onion, chopped
  • 1 teaspoon kosher salt
  • 1 teaspoon black pepper
  • 10 egg whites (either separated or in a carton)
  • 2 whole eggs
  • 2 cups fresh spinach
Directions:
Preheat your oven to 350 and set out your muffin tin and muffin cups.
Heat up your oil in a non-stick pan over medium heat. Add in the onion and bell pepper. Add salt and pepper to taste and cook until veggies are a bit soft and slightly browned. Remove from heat once cooked and toss in un-cooked chopped spinach.
Next up: make the egg mixture. Just crack your ten egg-whites and 2 whole eggs into a mixing bowl and whisk until frothy.
Evenly divide the veggie mixture into each cup. Last but not least, pour in the egg mixture over each.
Bake in oven for 15 minutes. After 15 minutes, turn them around and back for another 8 minutes or so until your eggs are set. Remove from the oven and let cool slightly on a cookie rack, and serve!
Turkey Burger Sliders

A healthy take burgers to use for snacks or serve at football party!
Servings: 6

Counts as 1 Snack Protein

Ingredients:
  • 1lb lean ground turkey (93/7)
  • 1 egg : chia gel (Make ahead of time: 4 tbsp milled chia + 1 cup water. Place in jar, shake and refrigerate - this will serve as go-to replacement for baking/cooking)
  • 1 cup chopped jalapenos/onions/peppers
Directions:
Place all ingredients into a bowl and mix well.
Use your hands to make patties about 4” in diameter and place onto heated griddle.
Brown both sides, transfer to casserole dish.
Bake for 60 minutes, in covered dish, then remove from oven.
Serve for your friends and family with the option to dip in mustard/salsa
Spicy Egg-white Salad

Skip the deli line and the fat with this great DIY snack!
Servings: 1

Counts as 1 Snack Protein

Ingredients:
  • 4 egg whites (hard boil then remove the yolk)
  • 2 tbsp mustard
  • 1/8 tsp fresh wasabi
  • 3 grape tomatoes (diced)
  • 1 stalk celery (diced)
Directions:
1. Place hard boiled egg whites into a bowl (yolks removed) and mash together with mustard and wasabi.
2. Add in diced grape tomatoes and celery and mix well. Store in fridge until ready to eat.
3. Serve in lettuce cups, over a salad, or with cut up veggies. If your plan allows for a starch, serve on a brown rice cake - and enjoy!
Smoothies
Chocolate Pudding

Treat yourself for a healthy chocolate dessert!
Servings: 2

Counts as 1 Fruit + 1 Fat

Ingredients:
  • ¾ cup almond milk
  • 2 Tbsp cocoa powder (unsweetened)
  • 2 Tbsp stevia
  • 2 Tbsp milled chia seeds
  • 2 bananas. sliced
  • Dark chocolate, grated (optional
Directions:
Add almond milk, cocoa powder, stevia, and chia seeds in a bowl and mix well. Seal with a lid and place in refrigerator for at least three hours or overnight.

Berry Smoothie

A touch of greens to your morning smoothie
Servings: 1

Counts as 1 Protein + 1 Fruit

Ingredients:
  • 1 cup mixed berries
  • Handful of spinach
  • 8-16 oz unsweetened almond milk
  • 1 scoop Essential Base protein powder
  • 3 ice cubes
Directions:
Blend all ingredients together until smooth. Enjoy!
Banana Spice Smoothie

Smooth and creamy smoothie with a spice
Servings: 1

Counts as I Protein + 1 Fruit

Ingredients:
  • 1/2 banana
  • 1 tsp cinnamon
  • 1 cup unsweetened almond milk
  • 1 scoop Essential Base protein powder
Directions:
Blend all ingredients together until smooth. Enjoy!
Great Green Smoothie

A perfect combination of greens, fruits, and protein!
Servings: 1

Counts as 1 Protein + 2 Fruit

Ingredients:
  • 1/2 cup spinach
  • 1/2 cup kale
  • 1/2 cup frozen mango
  • 1/2 green apple
  • 1 cup unsweetened almond milk or water
  • 1 scoop Essential Base protein powder
Directions:
Blend all ingredients together until smooth. Enjoy!
Strawberry Spinach Smoothie

Get your greens in before lunchtime without even knowing it!
Servings: 1

Counts as 1 Protein + 1 Fruit

Ingredients:
  • 1 cup Packed Spinach
  • 1 cup fresh or frozen strawberries
  • 1 cup unsweetened almond milk
  • 1 scoop Essential Base protein powder
Directions:
Blend all ingredients together until smooth. Enjoy!
Desserts
Fro-Yo Cupcakes

Dessert without the guilt!
Servings: 1

Counts as 1 Protein + 1 Fruit

Ingredients:
  • Yogurt
  • Fruit
Directions:
Grab your favorite flavor of Daiya yogurt and place a few spoonfuls into cupcake wrappers . Top with fruit of your choice and freeze for at least 3.5 hours or until yogurt is firm.
Chocolate Brownies

Our brownie with a healthy and delicious twist!
Servings: 6

Counts as 1 Protein + 1 Fruit + 1 Fat

Ingredients:
  • 3 medium, overripe bananas
  • 1/2 cup almond butter
  • 1/4 cup unsweetened cocoa powder
  • 1 scoop Essential Base chocolate protein powder
Directions:
Preheat oven to 350 degrees and grease a small cake pan. In a small sauce pan, melt the almond butter. In a blender or with your hands, mix together bananas, unsweetened cocoa powder, Essential Base protein powder, and almond butter until smooth. Pour into greased pan and bake for 20 minutes or until cooked through. Remove from oven and let cool.
Strawberry Granola Bark

Easy and healthy snack for on the go! Perfect for breakfast or dessert!
Servings: 6

Counts as 1 Protein + 1 Fruit + 1 Starch

Ingredients:
  • 24 oz Daiya yogurt (flavor of choice)
  • 1 cup strawberries, sliced
  • 1/3 cup granola (Purely Elizabeth brand or any gluten free brand)
Directions:
Spread the yogurt evenly over a 9x13” pan (covered with aluminum foil). Sprinkle strawberries and granola on top, pressing it lightly into the yogurt. Freeze for about 1 hour or until frozen. Serve immediately or keep in freezer and store for up to 30 days.
Banana Oatmeal Cookies

Cookies while on a cleanse?! Oh Yes!
Servings: 1

Counts as 1 Starch + 1 Fruit

Ingredients:
  • 1/2 mashed banana
  • 1/2 cup oats
Directions:
In a small bowl, mix 1/2 mashed banana with 1/2 cup oats. Optional to add in 1/2 tsp cinnamon.
Drop tablespoon size balls onto baking sheet and bake 7-10mins, or until golden brown
Baked Cinnamon Apples

Cinnamon apples that taste like apple pie without the guilt!
Servings: 4

Counts as 1 Fruit

Ingredients:
  • 4 granny smith apples, cored and roughly chopped
  • 1 tablespoon coconut oil
  • 1/2 teaspoon vanilla extract
  • 2 teaspoons ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon ground cloves
  • 1/4 teaspoon salt
Directions:
Preheat the oven to 35o?F. In a large, oven-safe skillet over medium heat on the stove, combine all of the ingredients, except apples, for 1-2mins. Stir the apples for another minute or two
Transfer the skillet to the oven, and bake for 30 minutes, stirring halfway through the baking time
The apples are ready when they are fork-tender and golden. Serve warm as is, or store in fridge
Chocolate Avocado Mousse

A healthy take on chocolate mousse that will satisfy your sweet tooth!
Servings: 6

Counts as 1 Fat

Ingredients:
  • 2 Medium avocados
  • 1/3 cup almond milk (or coconut milk)
  • 1/3 cup unsweetened cocoa powder
  • 1/2 teaspoon almond extract (or vanilla extract)
  • 2 tablespoons xylitol
  • pinch sea salt
Directions:
Put everything in a food processor and blend under silky smooth, unctuous, and rich.
Taste, and adjust any ingredients until it tastes perfect to you. Refrigerate for about 1 hour and enjoy.
Condiments
Zesty Lemon Salad Dressing

Another great guilt free salad dressing!
Servings: 10

Counts as 1 fat

Ingredients:
  • 1/2 cup olive oil
  • 1 large lemon, juiced
  • 1 tsp stevia
  • 1 tsp digon mustard
  • 1 small garlic clove, minced
Directions:
Mix all ingredients together in a small bowl. You can store this in the fridge for about a week! We recommend pouring this dressing over a salad topped with salmon or chicken!
Ranch Dip

Our ranch dip with a healthy twist!
Servings: 2

Counts as 1 Protein

Ingredients:
  • 1 cup Daiya plain yogurt
  • 1 TBSP lime juice
  • 6 medium tomatillos
  • 1 small shallot, chopped
  • 1 clove garlic, chopped
  • 1 TSP Worcestershire sauce
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup fresh parsley
  • 2 TBSP fresh dill
Directions:
1. Combine tomatillos, shallot, garlic, yogurt, lime juice, Worcestershire sauce, salt and pepper in a food processor (or blender).
2. Blend all ingredients together until mostly smooth and serve!
Guilt-Free Garlicky Tomato Basil Vinaigrette

Easy, yummy salad dressing can also be used as a light dressing for fish, chicken, or beef.
Servings: 1

Ingredients:
  • 1/3 cup garlic vinegar
  • 1 1/2 tablespoons fresh lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon Dijon mustard
  • 1/8 teaspoon salt
  • Dash of black pepper
  • 1/3 cup diced seeded plum tomato
  • 2 tablespoons finely chopped fresh basil
Directions:
Combine the first 6 ingredients in a medium bowl; stir well with a whisk.
Add the tomato and basil and stir well. Cover and chill up to 1 week. 2 TBSPS is 1 Serving.
Guilt-Free Lime Dressing

Refreshing and healthy dressing for any salad or marinade!
Servings: 1

Ingredients:
  • 4 teaspoons extra-virgin olive oil
  • 2 tablespoons fresh lime juice
  • 2 cloves garlic, finely chopped
  • 1/2 teaspoon black pepper
Directions:
Mix the olive oil, lime juice, garlic, and pepper in jar with tight lid and shake. Store in fridge until ready to use. 2 TBSPS is 1 Serving
Healthy Mayo

A healthier version of a favorite condiment
Servings: 1

Counts as 1 Fat

Ingredients:
  • 3/4 cup extra virgin olive oil (or 1/2 cup EVOO + 1/4 cup organic canola oil or grapeseed oil)
  • 1 egg yolk (cooked)
  • 1/2 teaspoon salt
  • 1/2 tablespoon apple cider vinegar
  • 1/2 tablespoon lemon juice
  • 1/2 teaspoon Dijon mustard (you can also use just regular mustard, if you prefer)
Directions:
Add oil, egg yolk, salt, apple cider vinegar, lemon juice and dijon mustard to a blender and blend until smooth and creamy