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21 Simple, Quick, & Easy Meals
Looking for something specific? Use this page to find recipes by category, or use the search button to discover recipes by ingredient, special diet (āveganā or āgluten-freeā perhaps), or nutrient (try āvitamin Cā or āantioxidantā or āfiberā to get you started).
Breakfast
This Light and Fluffy Zucchini Bread is just that- incredibly light and fluffy, almost like a sponge cake! Traditional recipes call for a lot of oil and sugar, but this recipe subs in apple sauce for most of the oil, and cuts down on the sugar, while still creating a moist and sweet bread. The hint of lemon juice and zest adds a nice brightness, and a slice (or two or three) is delicious warm with butter or a slather of almond butter. Meal prep these loafs for quick and easy breakfasts, snacks, or even dessert to enjoy throughout the week š
These Salted Margarita Energy Balls will have you thinking āitās 5 oāclock somewhere!ā Perfect for a grab-and-go breakfast, afternoon energy boost to power you through that 3 PM slump, or an after-dinner treat, this recipe for Salted Margarita Energy Balls is the answer š Meal prep once, enjoy all week!
Serves: 10 (22 energy balls)
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 cup raw cashews
1 cup rolled oats
Ā½ cup unsweetened coconut flakes
Zest and juice of 1 lime
Pinch of salt
8 medjool dates (softened in hot water for 5 minutes if not already soft)
To serve: Maldon sea salt
How (your directions):
To a food processor, add the cashews, oats, coconut flakes, zest and juice of 1 lime, a pinch of salt, and the dates.
Pulse 10-15 times, then blend on high until a dough ball forms or the mixture sticks together when pressed between your fingers.
Roll a heaped tablespoon of the mixture into a ball between the palms of your hands. Repeat with the remaining mixture.
Serve by topping the energy balls with Maldon sea salt (to mimic the salted rim of a margarita).
Why (the science): These energy balls are incredibly filling and satisfying due to the balance of healthy fats (coconut), fiber-rich starch (oats), and protein (cashews).
Every morning before hiking in Colorado, I went to a small cafĆ© and ordered their overnight oats. It was so filling, satisfying and gave me tons of energy for the hikes ahead. Iāve finally been able to replicate the recipe! And the good news is that this āovernight oatā recipe does not require refrigeration overnight! A good 60-90 minutes in the fridge is all these oats need to soften and become creamy.
Grilled Cinnamon Pineapple with Toasted Coconut and Vanilla Cinnamon Yogurt is a fun twist on eating your fruit and yogurt for breakfast! The pineapple sugars caramelize on the grill, which adds a subtle smoky flavor to the dish. Juicy pineapple, sweet cinnamon, rich toasted coconut, creamy yogurt- it all comes together in only 15 minutes! Grilled Cinnamon Pineapple with Toasted Coconut and Vanilla Cinnamon Yogurt is perfect for a quick and easy (and nutritious) dessert, too. A pineappleās antioxidants are ābound,ā which means they last longer in the body and survive harsher conditions in the bodyā¦which means that their positive anti-inflammatory effects last longer in the body!
This recipe for Palatschinken is my grandmotherās recipe. A native Austrian, she made the best Palatschinken, which is an Austrian crepe. Iāve updated her classic recipe to be a touch more nutritious and sustainable, using whole wheat pastry flour in place of all-purpose white flour, and almond milk instead of dairy milk. Classic Palatschinken is filled with apricot jam, but I love raspberry preserves paired with the pucker of fresh lemon juice and a dusting of powdered sugar. A super quick and easy breakfast or dessert, you can have Palatschinken with Raspberry Preserves and Fresh Lemon Juice on the table in 10 minutes!
Most compotes and jams are LOADED with added sugarā¦to the point you wonder, whereās the fruit? This 5-Minute Low-Sugar Blueberry Compote has only 1 tablespoon of added sugar in the entire batch, but it still sweet and delicious! Stir into plain Greek-style yogurt, spoon onto a stack of pancakes, drizzle over open-faced peanut butter toast, or eat with a spoon (I wonāt tell š)
Ripe bananas are an excellent potassium-packed sweetener, which is why this muffin recipe has very little added sugar. Dark chocolate chips have more antioxidants than milk chocolate chips and add a richness to these Chocolate Chip Banana Muffins.
These Pumpkin Spice Energy Balls actually taste like pumpkin pie! Perfect for on-the-go breakfasts, afternoon snacking, or as a light dessert, Pumpkin Spice Energy Balls will soon become your go-to easy recipe this fall :) 5 ingredients and a food processor are all you need:
Most green juices on the market are sneakily loaded with sugar from too much fruit, fruit juice, or fruit concentrate, which can cause blood sugar spikes, inflammation, and weight gain. This Cucumber Lime Celery Juice is made with hydrating green veggies and lime, keeping sugar content low, while providing your body with vitamin C, chlorophyll, and antioxidants to boost your immune system.
Serves: 2
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 large cucumber
4 celery stalks, rinsed
1 lime
2 cups cold water
How (your directions):
Slice the cucumber into 4 large chunks and add to a highspeed blender.
Chop each celery stalk into 2-3 pieces and add to the blender.
Squeeze the juice of one lime into blender. Add 2 cups of cold water.
Blend on high for 1 minute.
Place a nut milk bag into a pitcher. Pour cucumber lime celery juice through the nut milk bag, and squeeze the bag until all the juice is in the pitcher and only the pulp remains in the nut milk bag.
Enjoy immediately or store in fridge for a day to be enjoyed later!
Why (the science): Green juices do not contain fiber, healthy fats, or protein- so donāt replace meals with them. However, this green juice provides an additional way to hydrate and helps you get more antioxidants in your body between balanced meals!
I grew up eating and loving my Momās banana bread, which was so delicious and sweet, it should have (maybe) been dessert š I healthified banana bread by making it with fiber-rich whole wheat pastry flour and oat flour (which you can make at home by blending rolled oats in a blender) and cut the sugar tremendously by using monk fruit sweetener. The Cinnamon Swirl in the middle and top of the banana bread is unreal and a MUST for the recipe! The center is gooey, like the center of a cinnamon roll, while the top becomes crunchy, almost like crĆØme brĆ»lĆ©e.
These Banana Oatmeal Cookies are the bomb! They have no processed sugar, are gluten-free, and vegan, so you can feel good about eating them any time of day. Made with wholesome ingredients, they can be meal prepped and enjoyed for one-the-go breakfasts, snacks, or as a yummy dessert with a piece of antioxidant-rich dark chocolate on the side. Bonus: theyāre made in the food processor! Ahem, minimal clean up š
Serves: 6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
2 ripe bananas
6 dates, pitted (make sure theyāre soft and sticky)
1 tablespoon coconut oil, not melted
Pinch of salt
1 teaspoon baking powder
1 teaspoon vanilla extract
2 cups rolled oats
How (your directions):
Preheat oven to 350Ā°F. Line a baking sheet with parchment paper or a silicone baking mat.
Add bananas, dates, coconut oil, salt, baking powder, and vanilla to a blender. Pulse 10 times, then blend on high until smooth, about 30 seconds.
Add rolled oats and pulse 5-8 times. You want the rolled oats slightly broken down to form a dough, but not blended so much that you end up with a paste or completely smooth dough. Leave a little oat texture.
Spoon six cookies onto lined baking sheet. Smooth edges, and create a flat top to the cookies using the back of your spoon.
Bake for 20 minutes.
Enjoy warm!
Store remaining cookies in an airtight container for a week. Reheat and serve with a drizzle of peanut butter and a side of fruit for breakfast.
Why (the science): Oats and bananas are prebiotics, which means that feed the healthy bacteria in our gut, which improves our mood and immune system.
** Recipe inspired by Nutrition Refined
If youāre in search of a healthy, freezer-friendly meal prep recipe that can be enjoyed for on-the-go breakfasts or afternoon snack, then this recipe is for you! Italian Inspired Egg Muffins freeze beautifully, but they also last in the fridge for 5 days. Serve them with toast and fresh avocado, or serve with a salad for a light lunch.
Serves: 6-12 (1-2 egg muffins per serving)
Prep time: 5 minutes
Cooking time: 25 minutes
What (your ingredients):
1 cup fresh spinach, chopped
2 Roma tomatoes, diced
Ā½ freshly grated parmesan cheese
Ā½ teaspoon Italian seasoning
12 eggs
Ā¼ cup unsweetened plant-based milk
Pinch of salt and pepper
How (your directions):
Preheat oven to 350Ā°F.
Line a 12-cup muffin pan with parchment paper muffin liners.
In each muffin cup, add a tablespoon of chopped fresh spinach and a few pieces of diced tomato.
Sprinkle each muffin cup with Italian seasoning.
Top each muffin cup with 1 tablespoon parmesan cheese.
In a large Pyrex measuring cup, whisk eggs, plant milk, salt and pepper.
Distribute egg mixture evenly among the 12 muffin cups.
Bake for 25 minutes.
Enjoy hot, room temperature, or even cold!
Why (the science): Herbs are rich in antioxidants, so donāt skip the addition of Italian seasoning. It adds both flavor and nutrition!
Quiche is typically not a healthy meal- itās usually loaded with heavy cream, half and half, butter, cheese, and sometimes bacon or ham. This Quinoa Crusted Quiche with Roasted Tomatoes and Thyme is super healthful and rich in protein and antioxidants! The quinoa crust holds its form with the help of omega-3 rich flax meal, and the eggy center is dairy-free. This quinoa crusted quiche can also be meal prepped for a week of healthy breakfasts that you can simply heat and eat š
Serves: 4-6
Prep time: 10 minutes
Cooking time: 50 minutes
What (your ingredients):
1 cup quinoa
2 cups water
2 tablespoons flax meal
4 tablespoons water
1 pint cherry tomatoes
1 teaspoon olive oil
Ā½ teaspoon dried thyme
6 eggs
Ā½ teaspoon salt
Ā¼ teaspoon pepper
Ā¾ cup unsweetened almond milk or Ripple (pea protein milk)
Cooking oil spray
How (your directions):
Preheat oven to 425 Ā°F.
Add 1 cup quinoa and 2 cups water to a large sautƩ pan. Set heat to high, bring to a boil, then cover, turn heat to low, and simmer for 15 minutes.
Meanwhile, add cherry tomatoes to a baking sheet. Drizzle with olive oil and thyme. Roast at 425 Ā°F for 15 minutes.
Add flax meal and 4 tablespoons water to a large bowl. Stir to combine and set aside.
To another large bowl, add eggs, salt, pepper, and dairy-free milk. Whisk to combine.
When the quinoa has finished cooking, add quinoa to the bowl with the flax meal. Stir to combine.
Spritz a tart pan or pie dish with avocado oil to prevent quinoa crust from sticking. Add quinoa and flax mixture to the pie dish, then press evenly into dish and up the sides to create a crust.
When the tomatoes have finished roasting, place them evenly on top of quinoa crust.
Reduce the oven temperature to 375Ā°F.
Pour egg mixture over the tomatoes.
Bake the quiche for 35 minutes.
Serve hot or warm!
Why (the science): Roasted tomatoes are high in lycopene, which is especially healthful for men in helping reduce the risk of prostate cancer.
Chia seed pudding is an excellent meal prep recipe, as it lasts in the fridge for 5 days! The Strawberry Sauce is delicious layered with the chia seed pudding, and can also be stirred into yogurt (or poured over ice cream (shh I wonāt tell!). Cheers to a breakfast that you can make in advance, grab and go, enjoy as a dessert, or devour as a midafternoon snack š
Serves: 4
Prep time: 10 minutes (+ soaking overnight)
Cooking time: 0 minutes
What (your ingredients):
Chia Seed Pudding:
Ā½ cup chia seeds
2 cups almond milk
1 teaspoon vanilla extract
1 tablespoon maple syrup
Strawberry Sauce:
8 oz. strawberries
1 tablespoon maple syrup
Zest of 1 lemon
Juice of Ā½ lemon
How (your directions):
In a large bowl, add chia seeds, almond milk, vanilla, and 1 tablespoon maple syrup. Whisk immediately, then allow to sit 5 minutes.
Whisk chia mixture once more, then cover and refrigerate overnight.
To make the strawberry sauce, simply add all ingredients to a blender and blend until smooth, about 30 seconds.
To assemble, create layers of chia pudding and strawberry sauce. Garnish with additional sliced strawberries.
Why (the science): Chia seeds are incredibly high in fiber and omega-3 fatty acids, so theyāre great for both digestion and heart health.
I love a Pear and Almond Tart for dessert, but itās not an everyday indulgence. So, to enjoy one of my favorite desserts, I made a smoothie version that I can enjoy as breakfast, as a light and simple dessert on a weekday evening, or as an afternoon pick-me-up! It comes together in less than 5 minutes, and is incredible for digestion, as well as for keeping energy levels up and stable š
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 Bartlett pear, core and stem removed
Ā¼ teaspoon cinnamon
1/8 teaspoon ground ginger
1 tablespoon almond butter
1 cup oat milk
1 pitted date
How (your directions):
Add all ingredients to a blender and blend on high for 30 seconds.
Enjoy immediately!
Or pour into an ice-cube tray, freeze, and blend with water or oat milk when ready to drink.
Why (the science): Pears are incredible for digestion! If youāre suffering from constipation, the fiber in pears promotes regularity and healthy digestion š
Chewy Trail Mix Bars are so incredibly yummy and nutritious, youāll wonder why you didnāt make them soon! One of the simplest recipes, Chewy Trail Mix Bars come together in 10 minutes, and will give you a satisfyingly sweet (but not too sweet!) breakfast or snack to enjoy on the go and during your busy day. And when you make your own bars at home, you can be sure there are no preservatives, artificial and ānaturalā flavors, and other weird ingredients. Wholesome and oh so good, these Chewy Trail Mix Bars will please child and adult alike š
Serves: 12
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
10 dates
Ā½ cup creamy peanut butter (drippy, natural)
Ā¼ cup maple syrup
Ā¼ teaspoon salt
Ā½ teaspoon cinnamon
2 cup oats
Ā¼ cup sunflower seeds
Ā¼ cup pumpkin seeds
Ā¼ cup goji berries
How (your directions):
Line a medium baking dish (7x11) with parchment paper and set aside.
Add dates to a bowl and cover with water. Microwave on high for 60 seconds. Dates should be gooey and sticky. Remove the pits and add dates to a food processor.
Blend dates on high until a sticky paste forms. Add peanut butter, maple syrup, salt, and cinnamon. Blend on high until a dough ball forms.
In a large bowl, add oats, sunflower seeds, pumpkin seeds, and goji berries. Stir to evenly distribute ingredients.
Using your hands, take the date and peanut butter dough ball and add it to the dry ingredients. Knead dry ingredients into the date and peanut butter dough until all ingredients are evenly incorporated.
Press dough firmly into the parchment-lined backing dish. Refrigerate for 15 minutes.
Remove from pan by lifting the parchment paper out of the baking dish.
Slice into 10 bars. Enjoy immediately, or store in an airtight container for 5-7 days.
Why (the science): The oats, nuts, seeds, and dates make these bars the ultimate energy boosting snack or breakfast on the go! Keeping your blood sugar stable throughout the day is the key to improved mood, focus, and productivity.
Creamy Buckwheat Porridge is a no-fuss, gluten-free breakfast made quickly in a blender. Think of it as an exciting alternative to overnight oats! Simply soak the buckwheat to soften this pseudocereal, then blend with oatmeal and chia seeds. Creamy Buckwheat Porridge is a great meal prep breakfast, too- just fill a few glass jars, top with your favorite fruits and nuts, and grab-and-go. Buckwheat helps prevent blood sugar spikes, so you wonāt feel an energy crash after this naturally sweet breakfast.
Serves: 4
Prep time: 10 minutes (then allow to soak 4 hours or overnight)
Cooking time: 0 minutes
What (your ingredients):
1 cup buckwheat groats, soaked 4 hours or overnight in water
Ā½ teaspoon cinnamon
1 pear, roughly chopped
1 Ā½ cups oat milk
1 tablespoon chia seeds
Toppings: sliced kiwi, blackberries, sliced almonds, or any fruit and nut of choice
How (your directions):
Begin by submerging and soaking 1 cup of buckwheat groats in water for 4 hours or overnight.
Once soaked, drain and rinse buckwheat.
Add buckwheat, cinnamon, pear, oat milk, and chia seeds to a blender.
Blend on high for 60 seconds until smooth.
Spoon smooth porridge into 4 glass jars, then top with your favorite fruit, nuts, and seeds.
Enjoy immediately or refrigerate and enjoy throughout the week.
Why (the science): Buckwheat contains the antioxidant, rutin, which helps reduce inflammation and lower blood pressure.
Light and fluffy Vegan Raspberry Muffins are the perfect meal prep breakfast to enjoy throughout the week. Youāll be absolutely adored if you make these for someone special on Valentineās Day! These muffins are significantly lower in sugar than traditional muffins, and the raspberry preserves help sweeten the muffin and add extra raspberry flavor. The whole wheat pastry flour is my secret nutrition weapon when it comes to baking- itās whole wheat (hello, health benefits of fiber and vitamin E for blood sugar control) but is light and fine like all purpose flour.
Serves: 8
Prep time: 10 minutes
Cooking time: 20 minutes
What (your ingredients):
1 tablespoon flax meal
3 tablespoons water
1 Ā½ cups whole wheat pastry flour
2 tablespoons cane sugar
2 teaspoons baking powder
Ā¼ teaspoon salt
Ā¾ cup unsweetened almond milk
2 tablespoons melted vegan butter
2 tablespoons raspberry preserves
1 cup raspberries
How (your directions):
Preheat oven to 375Ā°F.
Line a muffin tin with 8 liners, then set aside.
In a medium bowl, mix together flax meal and water. Set aside while preparing dry ingredients.
To a large bowl, add flour, sugar, baking powder, and salt. Whisk to combine.
Once the flax egg has thickened, add almond milk, melted butter, and raspberry preserves to the flax egg. Stir to combine.
Add wet ingredients to dry ingredients and stir until flour is just moistened.
Fold in raspberries evenly through batter.
Using an ice cream scoop, evenly distribute batter among the lined muffin tin.
Bake for 20 minutes.
Remove muffins from the oven and allow to cool in the tin for 3 minutes.
Transfer muffins to a cooling rack.
Enjoy warm, room temperature, or toasted for breakfast throughout the week!
Why (the science): Raspberries are rich in the antioxidant, ellagic acid, which reduces inflammation in the body and repairs DNA.
Lemon Blueberry Muffin Energy Balls are the perfect snack to meal prep for the week ahead- they take 10 minutes to make, require zero cooking, lasts 5-7 days, and can be breakfast on the go, a snack, or preworkout fuel. Does it get any better!? Plus, you know youāre reaching for something healthy when you crave something sweet and grab two of these. Wholesome and delicious, these Lemon Blueberry Muffin Energy Balls will make your meal prep list every week.
Serves: 5 (makes 12-13 energy balls)
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 cup rolled oats
1 cup raw whole cashews
Pinch of Himalayan pink salt
6 dates, pits removed
Ā¼ cup unsweetened coconut flakes
Ā¼ cup dried blueberries
Zest and juice of 1 lemon
How (your directions):
Add all ingredients to a food processor.
Blend for 1-2 minutes, until one large dough ball forms.
Pinch off 2 tablespoons of dough at a time, and roll into an energy ball.
Store in an airtight container for 5-7 days.
Why (the science): The protein and fiber from oats and cashews will keep your blood sugar levels stable, meaning itās the perfect pick-me-up snack for steady energy.
This Apple and Pear Breakfast Crisp is delightful- warm cinnamon with soft apples and pears, topped with the most scrumptious crumbly topping. It is incredibly nourishing, between the fiber-rich fruit, the protein-rich topping, and cinnamon to control blood sugar, you can eat this crisp for breakfast! Serve with yogurt, and youāve got the ultimate gut-health promoting meal. Apple and Pear Breakfast Crisp is also a great meal prep recipe, as it holds for 2-3 days in fridge.
Serves: 4
Prep time: 10 minutes
Cooking time: 30 minutes
What (your ingredients):
For the Filling:
3 red apples
2 red pears
Juice of 1 lemon
1 teaspoon cinnamon
2 teaspoons corn starch
Pinch of salt
For the Crumble Topping:
1 cup almond flour
1 cup rolled oats
Ā½ teaspoon vanilla
Ā½ teaspoon cinnamon
3 tablespoons coconut oil, solid
3 tablespoons agave
Pinch of salt
How (your directions):
Preheat oven to 350Ā°F.
To make the filling, dice red apples and red pears and place into a medium-size bowl. Add remaining filling ingredients and stir to combine. Pour filling into an 11x7 baking dish and set aside.
Make the crumble topping by adding all topping ingredients into a bowl. Using your hands, pinch the mixture between your fingers until coconut oil is evenly distributed. The crumble topping will look like wet sand.
Evenly distribute topping over the apple and pear mixture.
Bake for 30 minutes. At the 20-minute mark, check the crisp- you may need to cover the crisp with foil to prevent the crumble topping from burning.
Enjoy immediately or throughout the week!
Why (the science): Almond flour is a protein-rich flour alternative! Protein is important for strong immune systems and healthy cell growth.
Sweet Potato Nests are one of the easiest breakfasts, and you only need a few ingredients to bring this veggie-packed meal together! Protein and fiber keep you feeling energized and satisfied. These Sweet Potato Nests would make a great dinner if short on time.
Serves: 1
Prep time: 5 minutes
Cooking time: 7 minutes
What (your ingredients):
1 small sweet potato
1 egg
1 teaspoon olive oil
Pinch of: salt, garlic powder, paprika, and red pepper flakes
2 handfuls of fresh spinach
How (your directions):
Fill a large pot halfway with water and bring to a boil. Once water is boiling, add egg and set timer for 6.5-7 minutes. Tip: Soft-boiled eggs last 2 days in the refrigerator, so make a few extra eggs and store in the fridge in an airtight container.
Prepare a large bowl filled with cold water and ice, then set aside.
Meanwhile, using a food processor, grate the small sweet potato.
Heat frying pan over medium-high heat with the teaspoon of olive oil. Add grated sweet potato (about 2 cups) to the oil, along with a pinch of salt, garlic powder, paprika, and red pepper flakes.
Stir grated sweet potato consistently for about 5 minutes. Tip: If any grated sweet potato sticks to the pan, add a few tablespoons of water.
Once the egg has finished cooking, add immediately to ice water and allow to cool. Peel the cooled egg.
To serve, add spinach to a plate and top with grated sweet potato. Place peel egg in the center of the sweet potato ānest.ā Drizzle with olive oil and sprinkle with salt and pepper, if desired.
Enjoy immediately!
Why (the science): Most of a potatoās fiber is found in the skin! Keep the skin on the sweet potato when grating to keep you fuller, longer.
This Energy Boosting Smoothie is the perfect start to a busy day, providing you with steady, even energy without the crash! The Swiss chard and spinach are packed with iron to deliver oxygen throughout your body, and the matcha contains ECGC, an anticancer nutrient. This Energy Boosting Smoothie is also banana and avocado free, making it a fresh way to drink your greens. Dates provide sweetness, but are low glycemic, meaning they wonāt give you a sugar high. Cheers!
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 cups cold water
5 Swiss Chard leaves
1 handful spinach
1 teaspoon fresh ginger
Ā½ teaspoon matcha
2 dates, pits removed
2 handfuls ice
How (your directions):
Add all ingredients to a high-speed blender and blend on high for 45-60 seconds.
Enjoy immediately!
Why (the science): Dates are loaded with potassium, an important electrolyte for regulating blood pressure.
Serves: 1
Prep time: 2 minutes (30 minutes soaking cashews)
Cooking time: 2 minutes
What (your ingredients):
3 tablespoons malt-o-meal
Pinch each of salt, pepper, and red pepper flakes
1 tablespoon shredded mozzarella cheese
1 cup water
8 cherry tomatoes
Ā½ small avocado or Ā¼ large avocado, diced
4-6 basil leaves
How (your directions):
Add malt-o-meal, salt, pepper, red pepper flakes, mozzarella cheese, and water into bowl.
Microwave on high for 2 minutes.
Add cherry tomatoes, diced avocado, and basil leaves.
Enjoy hot!
Why (the science): Tomatoes are 95% water and are contain potassium, an electrolyte which helps lower blood pressure.
Soaked oats are made more fun and delicious by making a blueberry almond milk with fresh summer blueberries! A colorful bowl of oats, coconut, and fresh and dried fruit, this Blueberry Muesli Bowl will keep you energized for hours. Using quick cooking oats allows the muesli bowl to be ready within 30 minutes, without needing an overnight soak to ācookā the oats.
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
Ā½ cup almond milk
Ā½ cup fresh blueberries
Ā½ cup quick cooking oats
1 teaspoon chia seeds
Toppings: Blueberries, dried mulberries, unsweetened desiccated coconut, goji berries
How (your directions):
To create the blueberry almond milk, add almond milk and blueberries to a high-speed blender, and blend for 30 seconds.
To a cereal bowl, add quick cooking oats and chia seeds. Pour blueberry almond milk over oats and chia seeds. Stir to combine, then allow to sit for at least 30 minutes. Tip: You can refrigerate this blueberry muesli if you like your oats cold or if preparing overnight.
Top with blueberries, dried mulberries, unsweetened desiccated coconut, goji berries, or YOUR favorite toppings. Sliced strawberries, slivered almonds, and mint would be delicious!
Why (the science): Blueberries contain polyphenols, compounds which are known to boost brain health and prevent cognitive decline!
How gorgeous are these fruit sushi rolls? These would be perfect in a childās lunch box or as a filling snack! They would even be adorable displayed on a platter for dessert š
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 beet whole grain wrap (Angelic Bakehouse)
1 tablespoon almond butter
1 banana
3 tablespoons pomegranate arils
How (your directions):
Spread almond butter onto one side of the wrap. Place whole banana onto almond butter at the top third of the wrap, then roll wrap until banana is snugly inside the wrap.
Using a sharp serrated knife, cut of the tip ends of the wrap, as they donāt hold together as well. Then slice the remaining wrap into six even slices.
Top with pomegranate arils.
Enjoy immediately š
Why (the science): Snacks that provide satiety are ones that contain a protein, carb, and healthy fat. Instead of a boring banana that may not keep you full for long, this snack will keep your energy levels up with the addition of a fiber-rich wrap and protein-rich almond butter!
This Honey Almond Granola is slightly sweet and totally crunchy, especially with the slivered almonds! It makes the perfect breakfast or addition to an afternoon snack. Wholesome and delicious, Blackberry Parfait with Honey Almond Granola tastes like a treat.
Serves: 6 (Honey Almond Granola)
Prep time: 5 minutes
Cooking time: 12 minutes
What (your ingredients):
1 egg white
3 tablespoons honey
1 tablespoon coconut sugar
2 cups rolled oats
1 cup slivered almonds
1 cup dried dark sweet cherries
To serve: Yogurt, Blackberries
How (your directions):
Preheat oven to 350Ā°F.
In a large bowl, whisk together egg white, honey, and coconut sugar.
Add rolled oats and slivered almonds and stir to combine. Make sure that the honey mixture coats all of the oats and almonds.
Pour mix onto lined baking sheet. Bake for 12-14 minutes, stirring halfway through the baking time.
Remove granola from oven and stir in dried cherries.
Allow to cool so that granola becomes crunchy.
To serve, dollop 2 spoonsful of your favorite yogurt into a glass with 3 spoonsful of Honey Almond Granola. Repeat process, then top with 6-8 blackberries.
Honey Almond Granola can be stored in an airtight container for 1 week on the countertop.
Why (the science): Almonds are a prebiotic, which means they feed the healthy bacteria in our gut!
In Switzerland, this breakfast is part of every breakfast buffet, and for good reason- itās so filling and satisfying! You know, for those long ski days or hiking excursions up the Alps š So easy to make, this recipe is great for beginners in the kitchen. Swiss Bircher Muesli also lasts in the fridge for 4-5 days, so this recipe can last for a week of ready-made breakfasts.
Serves: 4-6
Prep time: 10 minutes
Cooking time: 0 minutes (refrigerate 2 hours or overnight)
What (your ingredients):
1.5 cups muesli
1.5 cups plant milk (I used 1 cup Unsweetened Original Ripple and 1/2 cup oat milk)
1 cup almond yogurt (Kite Hill is excellent)
1 teaspoon orange zest
Juice of 1 orange
1 teaspoon vanilla extract (optional)
2 apples (1 diced, 1 grated) covered with 1 teaspoon lemon juice (prevents browning)
Favorite Toppings: berries, hazelnuts, walnuts
How (your directions):
Combine all ingredients in a large bowl. Refrigerate overnight.
Enjoy with your favorite toppings!
Why (the science): Oats contain soluble fiber, which helps lower ābad āLDL cholesterol!
These Pink Pancakes are perfect for Valentineās Day brunch or Christmas morning! I mean, look at that color š And they couldnāt be easier to make, since theyāre made in a blender. Serve them with butter and maple syrup, and perhaps a dusting of cocoa powder for something sweet and elegant. Or try my savory version with slices of avocado, wedges of blood orange or grapefruit, and a drizzle of tahini. You could even pack the savory ones for lunch and eat them at room temperatureā¦yum!
Serves: 2 (2 plate-size pancakes or 9 silver-dollars)
Prep time: 5 minutes
Cooking time: 5 minutes
What (your ingredients):
1 cup rolled oats
1 cup plant milk
1 cup roughly cubed beet (raw, not cooked)
Ā½ teaspoon baking powder
Pinch of salt
Coconut oil for cooking
Savory toppings: avocado slices, blood orange or grapefruit sections, drizzle of tahini, freshly ground pepper
Sweet toppings: butter, maple syrup, a dusting of cocoa powder
How (your directions):
In a high-speed blender, add oats, plant milk, cubed beet, baking powder, and salt. Blend until smooth.
In a large skillet, heat coconut oil over medium heat. Pour pancake mix into whatever size you prefer.
Ā
Once the sides are cooked and the tops are bubbling, flip the pancakes.
Allow to cook on the second side for 3 more minutes.
Serve immediately with your favorite sweet or savory toppings!
Why (the science): Beets contain the pigment betalain, which is considered a potent antioxidant which fights inflammation and oxidative stress.
This recipe is heavenly. Almond meal and oats replace white flour, and sweetness comes from the grated carrots, applesauce, and agave. Tender and moist, these Flourless Carrot Cake Muffins will become your new favorite wholesome breakfast!
Serves: 6
Prep time: 5 minutes
Cooking time: 25 minutes
What (your ingredients):
1 cup almond meal
Ā½ cup rolled oats
Ā½ teaspoon baking soda
Ā½ teaspoon baking powder
Ā½ teaspoon ground ginger
Ā½ teaspoon cinnamon
Pinch of salt
Ā½ cup applesauce
Ā½ cup cashew butter
2 tablespoons agave
1 cup grated carrots
1 egg
How (your directions):
Preheat oven to 350Ā°F.
Line a muffin tin with 6 liners, then set aside.
In a large bowl, add all ingredients. Stir until evenly combined.
Using an ice cream scoop, evenly distribute batter among lined muffin tin.
Bake for 25 minutes.
Enjoy!
Why (the science): We often hear how great carrots are for your eyes, but the vitamin A in carrots is also an important immune booster!
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A high protein breakfast or a satisfying dessert, Grilled Pineapple with Yogurt and Walnuts is hard to beat! The natural sugar in the pineapple caramelizes into beautiful smoky grill marks, while the walnuts add crunch to the creamy Greek yogurt. Grill a bunch of pineapple as part of your meal prep for the week and refrigerate. This special breakfast can then be assembled quickly!
Serves: 1
Prep time: 5 minutes
Cooking time: 10 minutes
What (your ingredients):
Ā½ teaspoon coconut oil
Ā½ cup pineapple (sliced or in chunks)
1 container plain nonfat Greek yogurt (about 17 grams of protein)
2 tablespoons crushed walnuts
Dash of cinnamon
How (your directions):
Grease grill pan with coconut oil, and heat over medium heat.
Layer pineapple slices onto hot grill, and sear for 3-4 minutes on each side.
Plate grilled pineapple, then serve with Greek yogurt.
Sprinkle with walnuts and cinnamon.
Enjoy!
Why (the science): Pineapple contains bromelain, an enzyme that helps us break down and digest protein. Bromelain is also a powerful anti-inflammatory compound, so it can help with arthritis and indigestion.
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Lunch
This Chopped Kale Salad with Creamy Goat Cheese, Apple, and Pumpkin Seeds is both beautiful and so quick and easy to make. If you donāt eat a lot of salad, a solution is to chop the salad greens into very small pieces- the greens become more tender and you get to savor the salad toppings (sweet apple, pear, crunchy pumpkin seeds, and creamy goat cheese) with every bite!
Parmesan Pasta Salad with Fresh Tomatoes is one of the EASIEST recipes- simply boil pasta, slice fresh cherry tomatoes, and toss with salty parmesan and high-quality olive oil. Itās great warm, room temperature, or cold, which makes it perfect for weekly meal prep. Enjoy as a super quick dinner after a busy day, or store in glass containers for a week of grab-and-go lunches.
Donāt be intimidated by making fresh spring rolls- itās as quick and easy, if not easier, than making burritos! Simply fill your softened rice paper with mint, avocado, and a few fresh veggies and roll into spring roll. The Sweet and Sour Peanut Sauce is addictive and makes eating veggies fun and enjoyable š
This Apple and Goji Berry Kale Salad tastes like fall with every bite! When you āmassageā the kale with your hands, the kale becomes sweeter and softer, so donāt skip this step. Sweet apple, crunchy sunflower and pumpkin seeds, and chewy and tart goji berries are a match made in heaven. And if youāre anything like me, you eat salads for the awesome toppings š And this salad delivers the best toppings!
Serves: 2
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 tablespoons olive oil
1 tablespoon apple cider vinegar
2 teaspoons honey
Pinch of salt
1 head of kale, torn into small bite-size pieces
1 apple, chopped into small pieces
2 tablespoons sunflower seeds
1 tablespoon pumpkin seeds
1 tablespoon goji berries
How (your directions):
Add kale pieces to a large bowl. Top with olive oil, apple cider vinegar, honey, and a pinch of salt.
Massage kale for 3-4 minutes with your hands.
Add apple pieces, sunflower seeds, pumpkin seeds, and goji berries.
Toss to combine and enjoy!
Why (the science): Goji berries are high in fiber and the antioxidant zeaxanthin, which helps protect your cells from damage.
Local tomatoes from QuintaMKE (@quintaMKE) taste like sweet summertime! Roasted Tomato Couscous Salad pairs perfectly with big slices of heirloom tomatoes, dressed with olive oil and fresh basil. Serve for lunch, a light dinner, or as a stunning addition to brunch with family and friends!
Serves: 4-6
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
Couscous:
1 1/3 cup Israeli couscous
1 tablespoon olive oil
Ā¼ teaspoon salt
1 1/3 cup boiling water
Roasted Cherry Tomatoes:
1 pint cherry tomatoes
Drizzle of olive oil
Pinch of salt
Pinch of dried thyme
Dressing for Roasted Tomato Couscous Salad:
2 tablespoons olive oil
Ā½ teaspoon white wine vinegar
10 basil leaves, thinly sliced
Pinch of pepper
Fresh Heirloom Tomatoes:
2 heirloom tomatoes
Sprinkle of seasoned salt (Crazy Janeās Mixed Up Salt or Garlic Salt)
Pepper to taste
5 basil leaves, thinly sliced
How (your directions):
Preheat oven to 400 Ā°F.
Meanwhile, in a large pan, sautƩ couscous and olive oil for 3-5 minutes over medium heat, stirring constantly.
When couscous is toasted and slightly brown, add salt and boiling water.
Cover, reduce heat to low, and simmer for 12 minutes.
Add cherry tomatoes to a baking sheet with a drizzle of olive oil, and a pinch of salt and dried thyme.
Toss to combine, then roast for 10 minutes.
Once the couscous is finished cooking, turn the heat off, and add the roasted cherry tomatoes (and juices from roasted tomatoes!).
Add the couscous dressing ingredients (olive oil, vinegar, basil leaves, pepper) and stir to combine. Set aside.
Slice the heirloom tomatoes into large slices and place onto a large platter.
Season with salt and pepper to taste, drizzle with olive oil, and top with fresh basil.
Pour the Roasted Tomato Couscous to the platter next to the fresh heirloom tomato slices.
Enjoy warm, room temperature, or cold!
Why (the science): Roasted tomatoes are high in lycopene, which helps reduce the risk of prostate cancer.
This recipe is a crowd-pleaser! Colorful and delicious, Mexican Fiesta Quinoa Salad is the perfect recipe for healthy meal prepped lunches, quick weeknight dinners, or part of a festive summer BBQ!
Serves: 6-8
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
1 cup quinoa
2 cups vegetable broth
1 15.5 oz can black beans
1 cup fire roasted corn
2 tablespoons olive oil
1 tablespoon white wine vinegar
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
2 spring onions, thinly sliced
How (your directions):
Add quinoa and vegetable broth to a saucepan. Bring to a boil, then cover, lower heat to low, and simmer for 15 minutes.
Meanwhile, add black beans, corn, olive oil, vinegar, cumin, chili powder, and salt to a large bowl. Stir to combine.
Once quinoa has finished cooking, turn heat off and allow to sit, covered, for another 5 minutes.
Add quinoa to the black bean and corn mixture. Top with thinly sliced spring onions.
Enjoy warm, room temperature, or cold! Store leftovers in an airtight container for 4-5 days.
Why (the science): Quinoa and black beans are rich in protein, making this a satisfying lunch throughout the week!
This 5-Ingredient Creamy Broccoli Soup comes together in less than 30 minutes and couldnāt be easier to make! It has a silky-smooth texture, made creamy from the red potatoes, and is the perfect meal prep recipe. 5-Minute Creamy Broccoli Soup is nutritious, freezer-friendly, and perfect for lunch or a light dinner.
Serves: 6
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
1 tablespoons olive oil
1 yellow onion, diced
Ā½ teaspoon salt
5 medium red potatoes, diced
6 cups veggie broth
8 cups broccoli florets
To serve: freshly cracked pepper
How (your directions):
In a large Dutch oven or soup pot, heat olive oil over medium heat.
Add diced yellow onion and salt. SautƩ for about 3-4 minutes, stirring occasionally, until onion is translucent.
Add red potatoes, veggie broth, and broccoli.
Bring to a boil, then cover, turn heat to low, and simmer for 10 minutes.
Turn off heat. Using an immersion blender, blend soup until smooth and creamy.
If you donāt have an immersion blender, transfer soup carefully to a blender and blend until smooth.
Enjoy hot with freshly cracked pepper!
Why (the science): Broccoli is a cruciferous veggie, meaning it has powerful anticancer effects!
Quiche is typically not a healthy meal- itās usually loaded with heavy cream, half and half, butter, cheese, and sometimes bacon or ham. This Quinoa Crusted Quiche with Roasted Tomatoes and Thyme is super healthful and rich in protein and antioxidants! The quinoa crust holds its form with the help of omega-3 rich flax meal, and the eggy center is dairy-free. This quinoa crusted quiche can also be meal prepped for a week of healthy breakfasts that you can simply heat and eat š
Serves: 4-6
Prep time: 10 minutes
Cooking time: 50 minutes
What (your ingredients):
1 cup quinoa
2 cups water
2 tablespoons flax meal
4 tablespoons water
1 pint cherry tomatoes
1 teaspoon olive oil
Ā½ teaspoon dried thyme
6 eggs
Ā½ teaspoon salt
Ā¼ teaspoon pepper
Ā¾ cup unsweetened almond milk or Ripple (pea protein milk)
Cooking oil spray
How (your directions):
Preheat oven to 425 Ā°F.
Add 1 cup quinoa and 2 cups water to a large sautƩ pan. Set heat to high, bring to a boil, then cover, turn heat to low, and simmer for 15 minutes.
Meanwhile, add cherry tomatoes to a baking sheet. Drizzle with olive oil and thyme. Roast at 425 Ā°F for 15 minutes.
Add flax meal and 4 tablespoons water to a large bowl. Stir to combine and set aside.
To another large bowl, add eggs, salt, pepper, and dairy-free milk. Whisk to combine.
When the quinoa has finished cooking, add quinoa to the bowl with the flax meal. Stir to combine.
Spritz a tart pan or pie dish with avocado oil to prevent quinoa crust from sticking. Add quinoa and flax mixture to the pie dish, then press evenly into dish and up the sides to create a crust.
When the tomatoes have finished roasting, place them evenly on top of quinoa crust.
Reduce the oven temperature to 375Ā°F.
Pour egg mixture over the tomatoes.
Bake the quiche for 35 minutes.
Serve hot or warm!
Why (the science): Roasted tomatoes are high in lycopene, which is especially healthful for men in helping reduce the risk of prostate cancer.
Who doesnāt want to make a recipe in under 30 minutes that can last all week in the fridge, and be enjoyed at any meal, be that breakfast or dinner! This Strawberry Quinoa Salad with Fresh Mint and Creamy Goat Cheese is rich in antioxidants, as well as protein to keep you full and satisfied. Make once, enjoy all week! The perfect simple meal prep recipe š
Serves: 6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
1 cup quinoa
2 cups water
3 tablespoons orange juice (juice from 1 blood orange)
1 Ā½ tablespoons olive oil
1/8 teaspoon salt
1 lb. strawberries
20 fresh mint leaves
2 oz. goat cheese
Walnuts to serve
How (your directions):
Add 1 cup quinoa and 2 cups water to a large sautƩ pan. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.
Meanwhile, create an easy vinaigrette by adding orange juice, olive oil, and salt to a large bowl. Whisk and set aside.
Slice strawberries and chiffonade the mint. Add to bowl with the vinaigrette.
When the quinoa has cooked for 15 minutes, turn off the heat, but leave the quinoa in the covered pan for 5 minutes.
Fluff the quinoa with a fork, then add to the bowl. Stir to combine.
Place in refrigerator for a few minutes to cool. Once cooled, crumble the goat cheese into the quinoa salad.
Serve room temperature or cold, and top with walnuts.
Enjoy for lunch or dinner (or even breakfast!) throughout the week.
Why (the science): Mint and other herbs are high in antioxidants, which helps reduce inflammation and boost your immune system, which helps you feel better in general!
I love a good pasta salad, and this recipe for Anti-inflammatory Pasta Salad is GREAT! Itās one of those super simple meals that feels incredibly satisfying and nourishing. Packed with antioxidants from the colorful array of veggies, along with the fiber and plant-based protein, this Anti-inflammatory Pasta Salad is designed to keep you both satisfied and feeling healthy. Itās the perfect meal prep recipe for lunches and dinners, since it lasts all week in the fridge. Bring to any picnic or outdoor event, too!
Serves: 6
Prep time: 5 minutes
Cooking time: 10 minutes
What (your ingredients):
1 box spinach fusilli
Ā¼ cup olive oil
2 tablespoons white vinegar
Ā½ teaspoon salt
1 teaspoon Italian seasoning
Freshly cracked black pepper (~1/4 teaspoon)
1 zucchini
1 pint cherry tomatoes
12 sweet peppers
How (your directions):
Bring a large pot of water to a boil. Add salt (enough that the water tastes like the ocean) and add your pasta. Boil according to package instructions, about 9 minutes.
Meanwhile, add olive oil, vinegar, salt, Italian seasoning, and black pepper to a large bowl. Whisk to combine.
Slice zucchini into small pieces, cherry tomatoes in half, and dice the sweet peppers. Add to the vinaigrette and stir to combine.
When pasta is finished cooking, strain and add pasta to the vegetables. Stir until evenly combine.
Enjoy immediately, room temperature, or store in the fridge in an airtight container for 5 days.
Why (the science): Thereās a reason I often remind you to eat the rainbow! Each veggie color represents different antioxidants and phytochemicals that keep your immune system strong and you feeling your best š
If youāre bored with the same meals and are looking for the simplest and quickest way to switch it up, then youāre going to love this Grilled Romaine and Corn Salad with Basil Aioli Dressing. The dressing and salad come together in 15 minutes flat! The Basil Aioli Dressing is creamy, dreamy and just happens to be super healthy and vegan (but donāt tell your spouse and children that...) Whip up this showstopper salad in both winter for some needed brightness and color, and in summer to impress your BBQ party guests.
Serves: 2-4 (2 meals, 4 sides)
Prep time: 10 minutes
Cooking time: 5 minutes
What (your ingredients):
Basil Aioli Dressing:
1 cup raw cashew halves
Ā½ cup boiling water
Ā¼ teaspoon salt
2 tablespoons lemon juice (1 lemon)
1 garlic clove
1 20-gram package basil
For the Salad:
Ā½ tablespoon olive oil
1 head romaine, rinsed and dried
Ā½ sweet corn, frozen
How (your directions):
To make the Basil Aioli Dressing, start by placing cashews in a small bowl and covering them with Ā½ cup boiling water. Let stand 5 minutes.
While cashews are soaking, heat grill pan over medium heat. Slice the head of romaine in half. Tip: do not remove the tough bottom that holds romaine head together.
Once heated, add the olive oil to the grill pan. Place each romaine half, cut side down, onto grill pan. Next to the romaine, add the frozen corn. Cook romaine halves and corn 3-4 minutes.
While grilling, add cashews and their soaking water, salt, lemon juice, garlic clove, and basil to a blender.
Blend until smooth.
Plate by placing grilled romaine halves onto a large serving platter, then evenly distribute grilled corn on top. Drizzle liberally with the Basil Aioli Dressing.
Why (the science): Creamy dressings from the store are loaded with processed ingredients, preservatives, and unhealthy fats. This Basil Aioli Dressing is super nutritious, between the heart-healthy and protein-filled cashews and the anticarcinogenic garlic. This creamy dressing is something to feel good about š
We all need a meal up our sleeves that takes 5 minutes to throw together (but doesnāt look like we did). I make this Apple, Brie & Arugula Open Sandwich for lunches or dinners when Iām in a pinch. But even if I had all the time in the world to cook, this would still be a classic worth coming back too š
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 slices artisan bread (I use a seeded multigrain)
1 ounce brie
1 handful arugula
Ā½ apple
1 teaspoon good olive oil
Salt and pepper
How (your directions):
Lightly toast the slices of bread.
While the bread is toasting, slice the Ā½ apple into thin slices.
When bread is done toasting, spread brie cheese onto each slice. Top with arugula and slices of apples.
Drizzle with olive oil, and sprinkle with salt and pepper.
Voila!
Why (the science): This sandwich might be the easiest way to eat your fruits and vegetables š
I love tea sandwiches- small, bite-size, dainty and perfect for teaā¦As a play on an old favorite (cucumber tea sandwiches), I love the idea of creating full size Zucchini Tea Sandwiches! It couldnāt be easier or quicker to cut zucchini into thin ribbons, layer them on toasty bread with cream cheese, and drizzle them with really good olive oil. These are great for a very quick lunch, but would be beautiful to serve to a crowd on a wooden cutting board š
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 pieces whole wheat oat bread (or your favorite bread)
2 tablespoons cream cheese
1 small zucchini
Salt and pepper to taste
Olive oil, to serve
How (your directions):
Toast bread to desired doneness. Meanwhile, using a vegetable peeler, slice zucchini into long, thin ribbons.
Once bread is toasted, spread one tablespoon of cream cheese (regular or vegan) onto each slice.
Layer the zucchini ribbons lengthwise across each slice. Trim off crust (and eat!), then serve Zucchini Tea Sandwiches on a wooden cutting board.
Season with salt, pepper, and a drizzle of olive oil.
Enjoy!
Why (the science): Zucchini is rich in flavonoids, which means it can help slow down aging processes by neutralizing the damaging effects of free radicals.
This salad is so yummy and refreshing, and full of heart healthy fats to keep you full! And it only takes 5 minutes and 7 easily accessible ingredients to quickly slice, assemble, and drizzle š
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 cups butter lettuce and radicchio (I use a prewashed mix from Trader Joeās)
10 cherry tomatoes
Ā½ small ripe avocado
1 tablespoon hemp seeds
1 tablespoon aged balsamic vinegar (the older, the sweeter)
1 teaspoon extra virgin olive oil
Pinch of Crazy Janeās Mixed Up Salt (or any seasoned salt- this one is a blend of garlic, onion, salt, and spices)
How (your directions):
Onto a large plate, place the 2 cups of butter lettuce and radicchio blend.
Slice cherry tomatoes in half lengthwise, then distribute evenly on top of the lettuce.
Slice a small, ripe avocado in half. Using the half without the pit (save the half with the pit, covered, in the fridge for another time), remove the skin. Place halved avocado cut-side down onto cutting board, then slice thinly. Fan the avocado slices and place in the center of the salad.
Sprinkle hemps seeds over the salad, then drizzle with balsamic vinegar and olive oil. Season to taste with a pinch of salt or seasoned salt.
Enjoy immediately!
Why (the science): Hemp seeds are a rich source of heart-healthy omega-3 fatty acids. You can sprinkle hemp seeds on savory dishes (from salads to pastas to soups) and sweet dishes (top a smoothie or bowl of oatmeal for added crunch).
This might be one of my absolute favorite ways to eat vegetables! The Miso Pad Thai sauce alone is worth making- drizzle over greens or roasted vegetables- yum! Perfect for hot weather, this Raw Vegan Pad Thai will satisfy you for lunch or dinner while making you feel light and energized.
Serves: 2
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
Miso Pad Thai Sauce:
1 tsp ginger
1 tsp coconut aminos or soy sauce
1 tsp miso paste
Ā¼ cup almond butter
3 medjool dates
Juice of Ā½ lemon
1 clove garlic
Ā¼ cup warm water
Pad Thai:
2 large carrots
1 red bell pepper
2 medium zucchini, julienned
2 small English cucumbers, julienned
1 spring onion, sliced thinly
Toppings: sesame seeds, alfalfa sprouts, pinch of salt
How (your directions):
For the Miso Pad Thai Sauce, add all ingredients to a high-speed blender. Blend on high for 1 minute until smooth. Set aside while you prepare the Pad Thai ingredients.
Grate 2 large carrots and add to a large bowl. Thinly slice 1 red bell pepper and add to the carrots.
Using a vegetable peeler, julienne 2 zucchini. When it becomes difficult to julienne the zucchini, dice the remaining zucchini into small pieces. Add zucchini to the bowl.
Repeat the julienne process with 2 English cucumbers. Add cucumbers to the bowl.
Thinly slice 1 spring onion and add to the bowl.
Pour the Miso Pad Thai Sauce over the prepared vegetables. Toss gently until all ingredients are evenly coated in the sauce.
Serve immediately by diving the Pad Thai salad onto two plates. Top with sesame seeds, alfalfa sprouts, and a pinch of salt.
Tip: if preparing the Raw Vegan Pad Thai in advance, do not add the dressing, as the salt will pull out the water from the vegetables and make the salad soupy and watery. Dress salad with the Miso Pad Thai Sauce when ready to serve.
Enjoy!
Why (the science): Every vegetable has a different combination of antioxidants, vitamins, and minerals, so youāll benefit from the array of colors in this salad!
Crunchy Curry Salad with Farro is filling salad, heart enough to be a meal on its own, but light and crunchy and crisp. Refreshing for a hot, summer day!
Serves: 4-6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
Ā½ cup farro
Ā¼ teaspoon curry powder
Ā¼ teaspoon cumin
Ā¼ teaspoon paprika
Juice of 1 lime
Juice of 1 lemon
1 head of kale
5-7 radishes
Ā½ large seedless cucumber
1 orange bell pepper
1 shallot
How (your directions):
Heat 5 cups of water in a large pot with 2 teaspoons salt. Once boiling, add the farro and cook for 20 minutes.
Meanwhile, to a large bowl, add curry powder, cumin, paprika, lime juice, and lemon juice. Stir to combine.
Finely chop kale and add to the bowl with spices. Massage 2 minutes to soften kale.
Dice radishes, cucumber, and bell pepper and add to kale.
Mince 1 shallot and add to kale salad.
Once farro is cooked, drain farro, then add to kale salad. Mix to combine.
Enjoy immediately or store in refrigerator for the next dayās lunch or dinner!
Why (the science): Spices have anti-inflammatory powers, so combine spices to flavor your meals in replace of adding salt. If the salad needs salt, add a pinch, but you wonāt need a lot with the flavors of curry and cumin š
Crunchy, creamy, sweet, spicy- all the perfect notes for a light and refreshing lunch! Spring rolls are easy to make, and Iāve even created a video to show you how!
Serves: 1
Prep time: 5-10 minutes
Cooking time: 0 minutes
What (your ingredients):
3-4 rice paper sheets
Handful of red leaf lettuce
4-5 strawberries, sliced thinly
Ā½ avocado, sliced thinly
6-10 mint leaves
2 tablespoons peanut powder or 1 tablespoon peanut butter
1 teaspoon lime juice
1 teaspoon sriracha
2-4 tablespoons water
How (your directions):
Dip one rice paper sheet into warm water for about 5-10 seconds.
Lay rice paper sheet on a flat service. Line a 4-6 strawberry slices onto the top third of the rice paper.
On the bottom third, place a few pieces of lettuce, mint, and avocado.
Roll the bottom edge of the rice paper over the lettuce, mint, and avocado. Fold the left and right sides toward the center. Then roll tightly toward the strawberries. If in doubt, think of rolling the spring roll like you would a burrito.
Continue process to make 3-4 spring rolls.
Make the Lime Peanut Sauce by combine the peanut powder or peanut butter with the lime juice, sriracha, and water. Mix until smooth.
Enjoy immediately!
Why (the science): Red leaf lettuce is considered a calorie-free food, but it provides vitamin A for healthy eyes!
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Full disclosure: Iām always intimidated to make salads, because I worry that they wonāt be near as good as what I can order from a nice restaurant. But THIS is the recipe that changes everything! Easy? Check! CafĆ©-quality? Check! Elegant but fast to throw together? Check! Kale and Quinoa Salad with Fig and Walnuts will be your go-to āIāll bring the saladā dish to show off to all your friends š
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 bunch kale, torn into pieces
1 tablespoon pomegranate balsamic vinegar
1 tablespoon extra-virgin olive oil
2 tablespoons walnut pieces
2 dried figs, cut into small pieces
1 oz. goat cheese
1/3 cup quinoa, cooked
How (your directions):
Place kale pieces into a large bowl. Drizzle with balsamic vinegar and olive oil. Massage the kale for 2-3 minutes. Tip: Massaging kale allows it to become more tender and slightly sweeter!
Transfer salad to a plate, then top with walnuts, figs, crumbled goat cheese, and quinoa.
Enjoy immediately or the next day!
Why (the science): Quinoa is a complete protein, making it a great replacement for brown rice and other starches!
When Iām feeling the aches of the flu or a bad cold, I crave a meal that can fight the inflammation in my body. This Anti-Inflammatory Curry is quick and easy enough to make when youāre sick (yes, I know from experience) but is light and easy on the stomach, since itās not spicy. So often curries are heavy and fatty, but this curry is more like a broth. Pairs perfectly with a side of brown rice!
Serves: 4
Prep time: 10 minutes
Cooking time: 30 minutes
What (your ingredients):
1 teaspoon coconut oil
2 bell peppers, medium diced
1 block extra-firm tofu, cubed
1 head broccoli, cut into florets
2 large carrots, diced
1 teaspoon fresh ginger, minced
2 tablespoons red curry paste
1 15-oz. can coconut milk
Brown rice to serve
How (your directions):
In a large skillet, heat coconut oil over medium heat. Add bell peppers and tofu, then sautƩ for 5 minutes.
Add broccoli florets, diced carrots, and minced ginger. SautƩ for 5 minutes.
Add red curry paste and coconut milk and stir to combine. Bring to a simmer, then cover and cook on low heat for 20 minutes.
Serve over brown rice, and salt to taste.
Enjoy!
Why (the science): Curries make powerful anti-inflammatory meals because they so often include foods to reduce oxidative stress in the body. Coconut oil, broccoli, turmeric, and ginger are all found in this recipe, which means this curry battles oxidation and inflammation in a variety of ways.
Thereās a reason pear and blue cheese salads are a classic- these salads are rich flavor while incredibly easy to make. In fact, in 5 minutes (or less, if you are a quick pear slicer!), you can create this Pear and Gorgonzola Salad with Dijon Vinaigrette. This special salad is rich in heart-healthy omega-3ās and antioxidants. Of course, the recipe can be extended for however many family members or guests you may be entertaining. An elegant dish that any salad-hater will love š
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
Dijon Vinaigrette
Ā¼ cup apple cider vinegar
Pinch of salt and pepper
Ā½ cup olive oil
Pear and Gorgonzola Salad
2 handfuls spinach
Ā½ ounce walnuts
Ā½ pear, sliced paper thin
1-inch cube gorgonzola blue cheese, crumbled
Drizzle of Dijon Vinaigrette
How (your directions):
Prepare the Dijon Vinaigrette by whisking all ingredients together. Vinaigrette can be stored in an airtight jar in the refrigerator for future use.
To prepare salad, place a few handfuls of spinach onto a plate. Then place sliced pears onto spinach a drizzle with Dijon Vinaigrette.
Sprinkle salad with walnut pieces and gorgonzola crumbles.
Enjoy immediately!
Why (the science): Pears are rich in flavanols, which have been shown to play an important role in improving insulin sensitivity (which means your insulin is more controlled)!
This recipe is inspired by a dear college friend who made this for me in college- a family recipe used for every Thanksgiving celebration. Festive and comforting, yet delightfully easy, I love to enjoy this Roasted Acorn Squash for a yummy lunch on the weekends! Use any candied sweet and spicy nut to make this side or entrĆ©e extra special, and be sure to dip each spoonful of squash into the melted butter in the center š
Serves: 2
Prep time: 5 minutes
Cooking time: 40 minutes
What (your ingredients):
1 acorn squash
2 tablespoons butter
4 tablespoons sweet and spicy nuts (Trader Joeās and Whole Foods has a few options)
2 tablespoons dried cranberries
How (your directions):
Preheat oven to 400Ā°F. Line a baking sheet with parchment paper or silicone baking mat.
Cut acorn squash in half, remove seeds and stringy flesh from center, then roast on lined baking sheet for 40 minutes.
Once acorn squash has finished roasting, place one half in each bowl.
In the center of each half, add 1 tablespoon butter, 2 tablespoons sweet and spicy nuts (I used pecans), and 1 tablespoon cranberries.
Enjoy hot!
Why (the science): One serving of acorn squash provides 145% of your daily vitamin A needs, which is critical for helping your eyes absorb light and for supporting cell growth in your heart and lungs!
This Easy Tomato and Bell Pepper Pasta Sauce is seriously the easiest and quickest pasta sauce ever. Chop some tomatoes and bell peppers, simmer, add a punch of flavor with pesto and-BOOM!-dinner is ready! Yep, thatās all it takes to make a dinner that doubles as a hot or cold pasta salad to take to work/school for lunch during the rest of the week š
Serves: 6
Prep time: 5 minutes
Cooking time: 25 minutes
What (your ingredients):
1 lb. short pasta
2 cups tomatoes, roughly chopped (I used yellow/red/orange cherry tomatoes and orange heirloom tomatoes)
1 yellow pepper, roughly chopped
1 orange pepper, roughly chopped
Ā½ cup water
Pinch of salt
1 tablespoon pesto
How (your directions):
Bring a pot of water to a boil and salt to the salinity of the ocean (this ensures flavorful cooked pasta). Cook pasta according to pasta directions, then drain and set aside.
In a large saucepan, add tomatoes, peppers, a pinch of salt, and the Ā½ cup of water.
Bring to a boil, then cover and simmer for 20 minutes.
Remove lid and reduce liquid slightly for 5 minutes.
Transfer sauce to blender and add pesto. Blend on high until smooth, about 30 seconds.
Pour sauce back into the saucepan and mix pasta into sauce over low heat, to finish heating through.
Serve immediately! Also delicious cold for lunch š
Why (the science): Bell peppers are full of vitamin C, A, and folate! Not to mention, this Easy Tomato and Bell Pepper Pasta Sauce has ZERO sugar, a characteristic hard to find in most store-bought pasta sauces.
Ā
Strawberry Pepper Gazpacho is sweet with a kick! The strawberries balance the spiciness of the jalapeno, and the peppers add body and texture to this bountiful summer soup. I poured my gazpacho into two clean pasta sauce jars, making these the perfect grab-and-go meals or afternoon snacks. Because it can be enjoyed cold or room temperature, strawberry pepper gazpacho can be enjoyed anywhere, be that work, school, outdoor festival, or picnic!
Serves: 2
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 lb. strawberries, rinsed (keep the green stems on!)
1 yellow pepper
1 orange pepper
6-8 small tomatoes
1 jalapeno, veins and seeds removed
1 tablespoon white wine vinegar
How (your directions):
Place all ingredients in a high-speed blender or food processor and blend until almost smooth but leaving a little texture.
Serve immediately or keep in the fridge for 4 days.
Enjoy!
Why (the science): With colors like orange, yellow, and red, this soup is truly overflowing with vitamin C and antioxidants š
Ā
*Recipe updated from Purple Carrot
Serves: 2
Prep time: 5 minutes
Cooking time: 10 minutes
What (your ingredients):
3 plums
1 tablespoon olive oil
4 cups arugula
3 tablespoons raw walnut pieces
2 tablespoons aged balsamic vinegar or balsamic glaze
How (your directions):
Heat grill pan over medium heat.
Slice each plum in half and remove the stone (pit). Using a pastry brush or baster, brush olive oil onto cut side of plum and place onto grill.
Repeat process with remaining plum halves.
Grill plums for 10 minutes. If desired, flip plums and grill on second, rounded side for an additional 5 minutes. This will yield a sweeter and softer grilled plum.
Plate arugula, then top with 3 grilled plum halves. Sprinkle with walnuts and a drizzle of aged balsamic.
Enjoy immediately!
Why (the science): Plums are a good source of soluble fiber, meaning that prunes slow the rate of digestion. The result? Feeling fuller, longer!
Ā
Iāve cracked the code on the worldās easiest and most delicious vegan chicken salad with my tofu version! Too simple not to try š Perfect on toasted seeded bread or spooned into lettuce cups!
Serves: 3-4
Prep time: 10 minutes
Cooking time: 20 minutes
What (your ingredients):
1 14.oz package extra firm tofu
1 tablespoon soy sauce (or coconut aminos to make vegan)
Ā½ vegetable bouillon cube
Dash of dried thyme
Dash of dried marjoram
Ā¼ cup water
3 tablespoons vegan mayonnaise
3-4 small celery sticks with leaves, finely diced
Ā¼ teaspoon cracked black pepper
How (your directions):
Preheat oven to 400 Ā°F. Line a baking sheet with a silicone mat or parchment paper. Hint: the silicone mat or parchment paper is crucial for preventing the tofu from sticking to the baking sheet, as this recipe is oil-free.
Remove tofu from packaging and drain water.
Place tofu on plate lined with paper towels, then cover with paper towels and place a large pan on top of the tofu to squeeze out the water. Allow tofu to be pressed for 5 minutes.
Meanwhile, assemble the sauce by combining the soy sauce or aminos, bouillon, thyme, marjoram, and water in a small bowl. Hint: heat in microwave of over stove as necessary to allow for bouillon dissolve into the mixture.
Remove pan and paper towels from tofu and slice tofu into 8 slices. Press with additional paper towels briefly by blotting off excess water.
Dunk each tofu slice into the sauce, turning so that the sauce coats each side, then place on baking sheet. Repeat with all tofu slices.
Pour remaining sauce evenly over each tofu slice and bake for 20 minutes.
Remove tofu from oven and allow to cool.
In a medium-size bowl, combine mayonnaise and celery.
When the tofu has cooled, chop into small pieces and mix evenly with the celery and mayo, then season with pepper.
Cover bowl with plastic wrap and refrigerate for at least 2 hours.
Enjoy on whole grain bread or spoon into lettuce wraps!
Why (the science): Tofu is a lean vegetarian source of protein with no saturated fat, yet one serving provides 20% of our calcium for the day!
This salad could not be more refreshing or hydrating- the crunchy cucumbers and apple pieces become coated in the sweet juice of the orange wedges, meaning no extra vinaigrette is needed š Plus, you can make this salad a day in advance and take it with you to work or school, as the orange juice prevents the apples from browning. This picture was taken of my salad made 24 hours prior, as proof that the salad will look freshly made a day later!
Serves: 1
Prep time: 5 minutes
Cooking time: 0
What (your ingredients):
Ā½ apple
2 Persian cucumbers
1 orange
Ā½ cup microgreens (I used sunflower microgreens!)
How (your directions):
Roughly chop Ā½ an apple and place in a bowl. Slice the cucumbers into half-moons and toss with the apples.
Slice the whole orange into wedges, removing the peel and allowing any orange juice to coat the apple and cucumber pieces.
Plate with microgreens and enjoy!
Why (the science): If you are one to get bored of drinking plain water, this salad is a great option to stay hydrated and cool off on a warm day!
Spring rolls are the perfect grab-and-go lunch for a busy work or school day. You can assemble them the night before, place them in an airtight container with a separate container for the dipping sauce, and take them with you the next day- no heating required! While spring rolls can be $7-9 from a grocery store counter, you can make these for nickels and pennies š
Serving Size: 6 Spring Rolls (Serves 2-3)
Prep time: 10 minutes
Cooking time: 3 minutes
What (your ingredients):
45 grams Instant Vermicelli Rice noodles
6 sheets Rice Paper
1 cup of our favorite sliced veggies! Carrots, Radish, Cucumber, Bell Pepper, Cabbage, etc.
1 Avocado, thinly sliced
Mint or Basil leaves
2 tablespoons peanut butter (I use Justinās Honey Peanut Butter for added sweetness. Hint: Add one teaspoon of honey or maple syrup to dipping sauce if using a plain peanut butter)
1 teaspoon sriracha
1 teaspoon soy sauce
How (your directions):
Spring Rolls:
Soak rice noodles in boiling water for 3 minutes, then rinse with cold water. Drain and set aside on paper towel.
Fill a large bowl with warm water.
When ready to assemble, soak one rice paper sheet in warm water for 20 seconds until pliable then lay flat on work surface.
Fill with favorite sliced veggies, a few rice noodles, 2-3 thin slices of avocado, and 2-3 mint or basil leaves.
Roll spring roll like a burrito, then repeat with remaining 5 rice sheets.
Dipping Sauce:
Combine 2 tablespoons of peanut butter, 1 teaspoon sriracha, 1 teaspoon soy sauce, and 2-3 tablespoons of water.
Whisk until smooth. Thin with extra water if desired.
Why (the science): Spring rolls with the spicy peanut dipping sauce create a balanced meal of fiber-rich and water-rich vegetables, carbohydrates from the rice noodles and rice paper, and healthy fats from avocado and peanut butter. Not to mention, they are incredibly refreshing on a warm Spring day!
One of my favorite brunch items to order is a potato hash with eggs, so when I decided to make hash at home, I was surprised at how easy it is to create! What makes a hash extra awesome is that you can use any combination of veggies you have in your kitchen š I like to serve mine with a squeeze of lime, half of an avocado with sea salt, and a perfectly fried egg. Hash makes great leftovers for work or school the next day- just serve over rice, or fill a few tacos with the hash and a sprinkle of cheese.
What (your ingredients):
4-5 Yukon gold potatoes
1 large sweet potato
2 teaspoons olive oil
1 red onion
1 green bell pepper
1 15 oz. can black beans, rinsed and drained
1 teaspoon cumin
Pinch of salt and freshly cracked pepper
Toppings: avocado or guacamole, salsa, lime, fried egg, cilantro, cheese, etc.
How (your directions):
Preheat oven to 400Ā° F. Grease 2 large baking sheets with oil or line with a silicone mat. Set aside.
Using the dicing blade on a food processor, or using a sharp knife, dice the potatoes into a small dice, keeping the dice size consistent for even roasting.
Toss potatoes with 1 teaspoon olive oil and evenly distribute between the 2 baking sheets.
Roast for 20 minutes.
Meanwhile, in a large fry pan, heat 1 teaspoon olive oil over medium heat. Add diced red onion and sautƩ for 5 minutes. add bell pepper and sautƩ an additional 5 minutes.
When potatoes have finished roasting, add potatoes to the fry pan. Add black beans, cumin and a pinch of salt and pepper.
Press mixture firmly so that a golden crust can form on the hash (like making a crunchy paella).
Serve hot with your favorite toppings- I highly recommend avocado and a fried egg so that the yolk can act as a sauce!
Why (the science): Potatoes and beans create a complete protein, meaning that this dish can be vegan (skip the egg) and you still get all 13 of the essential amino acids your body needs!
While I have never understood the nutrition claim ādetox,ā there is one delicious salad that I love to purchase, and thatās the Whole Foods Detox Salad. When I bought a pound container of it, I gasped when I saw the costā¦$8!!! So, I decided to make it myself. This batch makes 8-10 servings for a fraction of the cost, and stores wonderfully in the fridge for 5 days. Just be sure to not dress it with your favorite vinaigrette until the day of serving š Crunchy, slightly sweet, and eaten with a spoon, this ādetoxā salad (whatever that means) will become your new favorite refreshing salad!
What (your ingredients):
1 green cabbage, cut into quarters
5-6 large carrots
1 apple
1 large bunch of kale, ribs removed, or 1 large bag of kale salad
2/3 cup dried cranberries
1/3 cup sunflower seeds
How (your directions):
Using a food processor with the grater plate attached, shred the cabbage, carrots, and apple.
Empty shredded mix from the food processor into a large bowl.
Remove the grater plate attachment from the food processor and attach the large blade. Add the kale directly into the food processor bowl. Shred the kale and add to the large bowl of shredded mix.
Top with dried cranberries and sunflower seeds.
This salad will keep for 5 days in the fridge if it remains undressed. Dress with your favorite vinaigrette when ready to eat!
Why (the science): Cabbage and kale are incredible prebiotics, which means that they feed and promote the growth of healthy bacteria in our gut. A healthy gut affects our mood, appetite, weight, and stress levels!
Ā
Dinner
This Chopped Kale Salad with Creamy Goat Cheese, Apple, and Pumpkin Seeds is both beautiful and so quick and easy to make. If you donāt eat a lot of salad, a solution is to chop the salad greens into very small pieces- the greens become more tender and you get to savor the salad toppings (sweet apple, pear, crunchy pumpkin seeds, and creamy goat cheese) with every bite!
Winter Potato, Butternut Squash, and Leek soup is the ultimate nutrient-dense meal to boost your immune system and warm you from the inside out. The hardest part of this soup is the chopping of vegetables! So put on some good music and chop away š Then, the soup simmers for 15 minutes and is ready to enjoy hot with a side of crusty whole grain bread drizzled with olive oil. Winter Potato, Butternut Squash, and Leek Soup can be made vegan by simply subbing out the chicken bone broth with veggie broth.
Creamy Roasted Acorn Squash is the quintessential cold-weather meal! Itās savory from the onion, garlic, and veggie broth, and sweet from the carrot, squash, coconut sugar, cinnamon, nutmeg, and clove. Acorn squash becomes incredibly creamy when blended, and the oat milk adds an extra touch of plant-based creaminess. Enjoy this soup immediately, or meal prep it for the perfect comforting lunch or easy heat-and-eat dinner. It will last in the fridge for 3-4 days or in the freezer for 2-3 months!
Serves: 6
Prep time: 20 minutes
Cooking time: 40 minutes
What (your ingredients):
2 acorn squash, sliced in half and seeds removed
2 cups boiling water
2 tablespoons olive oil
1 yellow onion, diced
2 large carrots, sliced into small pieces
Ā¼ teaspoon salt
2 cloves garlic, finely sliced
1/8 teaspoon ground cloves
1/8 teaspoon nutmeg
Ā½ teaspoon cinnamon
2 tablespoons flour
3 cups veggie broth
1 tablespoon coconut sugar
Ā½ cup oat milk
How (your directions):
Heat oven to 400Ā°F.
Place acorn squash, cut side down, into a baking dish. Pour 2 cups boiling water into the baking dish, then roast the squash for 40 minutes.
Meanwhile, in a large Dutch oven or soup pot, heat olive oil over medium-low heat.
Add diced onion, carrots, and salt. SautƩ and stir for 3-4 minutes, until the onion is translucent.
Add finely sliced garlic, ground cloves, nutmeg, and cinnamon. SautƩ for one minute.
Add flour and stir for one minute.
Slowly add veggie broth, stirring continuously as the mixture thickens.
Lower heat to low and simmer until acorn squash is finished roasting, stirring occasionally.
When the squash is done, remove from the oven, and allow to cool for 5 minutes. Then, using a spoon, scoop out the tender squash flesh and add to the soup.
Using an immersion blender, or carefully adding to a blender, blend the soup until smooth.
Add the coconut sugar and stir until dissolved. Add the oat milk and stir until combined.
Serve hot!
Why (the science): Acorn squash is high in fiber, making this satisfying soup great for digestion and disease prevention.
Roasted Red Pepper and Tomato Rice with Capers (Vegan, GF) is a flavor powerhouse, and could not be easier to make! Simply roast the peppers and tomatoes, toast and cook the brown rice with garlic, garnish with capers and spring onions and voila! Dinner (or the perfect side dish) is served š This dish makes great leftovers and meal prep easy! Itās perfect for a quick lunch, since it can be enjoyed room temperature, cold, warm, or hot.
Creamy Mushroom Soup tastes like pure comfort food but is loaded with veggies and has no cream or half-and-half! Itās as easy as cooking onion, mushrooms, and potatoes in broth and blending until smooth with nondairy milk. The chanterelle mushrooms from @MushroomMikeLLC add both elegance and a peppery, earthy flavor.
Serves: 4-6
Prep time: 10 minutes
Cooking time: 25 minutes
What (your ingredients):
1 tablespoon avocado oil
Ā½ yellow onion, diced
Pinch of salt
28 oz. white mushrooms, diced
1/8 teaspoon salt
Ā½ teaspoon dried thyme
Ā¼ cup dry white wine
3 russet potatoes, diced
3 cups vegetable broth
1 cup unsweetened nondairy milk (I used Ripple)
10 chanterelle mushrooms, roughly chopped
2 teaspoons butter (vegan)
Pinch of salt
Freshly ground pepper to taste
Optional: Drizzle of olive oil
How (your directions):
Heat avocado oil in a large saucepan over medium high heat.
Add the diced yellow onion and a pinch of salt and sautƩ for 3-4 minutes, stirring frequently.
Add diced mushrooms, salt, and dried thyme. SautƩ, stirring frequently, until liquid from mushrooms evaporates, about 5 minutes.
Add white wine and stir for 30 seconds.
Add potatoes and vegetable broth. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.
Meanwhile, heat vegan butter in a small pan over medium heat. Add chanterelle mushrooms and sautƩ for 2-3 minutes. Season with a pinch of salt.
Turn the stove heat off and stir in nondairy milk into the soup. Using an immersion blender or high-speed blender, blend the mushroom soup until smooth.
Serve soup with freshly ground pepper and a spoonful of chanterelle mushrooms on top. Drizzle with good olive oil and enjoy hot!
Why (the science): Fiber-rich potatoes and nondairy milk add a plant-based creaminess to the soup without the need for heavy cream or half-and-half! Mushrooms are prebiotics, which feed the healthy bacteria in your gut to help reduce inflammation and boost your immune system.
Local tomatoes from QuintaMKE (@quintaMKE) taste like sweet summertime! Roasted Tomato Couscous Salad pairs perfectly with big slices of heirloom tomatoes, dressed with olive oil and fresh basil. Serve for lunch, a light dinner, or as a stunning addition to brunch with family and friends!
Serves: 4-6
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
Couscous:
1 1/3 cup Israeli couscous
1 tablespoon olive oil
Ā¼ teaspoon salt
1 1/3 cup boiling water
Roasted Cherry Tomatoes:
1 pint cherry tomatoes
Drizzle of olive oil
Pinch of salt
Pinch of dried thyme
Dressing for Roasted Tomato Couscous Salad:
2 tablespoons olive oil
Ā½ teaspoon white wine vinegar
10 basil leaves, thinly sliced
Pinch of pepper
Fresh Heirloom Tomatoes:
2 heirloom tomatoes
Sprinkle of seasoned salt (Crazy Janeās Mixed Up Salt or Garlic Salt)
Pepper to taste
5 basil leaves, thinly sliced
How (your directions):
Preheat oven to 400 Ā°F.
Meanwhile, in a large pan, sautƩ couscous and olive oil for 3-5 minutes over medium heat, stirring constantly.
When couscous is toasted and slightly brown, add salt and boiling water.
Cover, reduce heat to low, and simmer for 12 minutes.
Add cherry tomatoes to a baking sheet with a drizzle of olive oil, and a pinch of salt and dried thyme.
Toss to combine, then roast for 10 minutes.
Once the couscous is finished cooking, turn the heat off, and add the roasted cherry tomatoes (and juices from roasted tomatoes!).
Add the couscous dressing ingredients (olive oil, vinegar, basil leaves, pepper) and stir to combine. Set aside.
Slice the heirloom tomatoes into large slices and place onto a large platter.
Season with salt and pepper to taste, drizzle with olive oil, and top with fresh basil.
Pour the Roasted Tomato Couscous to the platter next to the fresh heirloom tomato slices.
Enjoy warm, room temperature, or cold!
Why (the science): Roasted tomatoes are high in lycopene, which helps reduce the risk of prostate cancer.
If youāre trying to eat less red meat and more plants, but still get enough protein, then lentils are a must-have staple in your kitchen! Simply marinate the sprouted lentils like you would taco meat, and top with diced tomatoes and radish microgreens, an elegant and fresh twist to the classic taco toppings of salsa and thinly sliced radishes.
This 5-Ingredient Creamy Broccoli Soup comes together in less than 30 minutes and couldnāt be easier to make! It has a silky-smooth texture, made creamy from the red potatoes, and is the perfect meal prep recipe. 5-Minute Creamy Broccoli Soup is nutritious, freezer-friendly, and perfect for lunch or a light dinner.
Serves: 6
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
1 tablespoons olive oil
1 yellow onion, diced
Ā½ teaspoon salt
5 medium red potatoes, diced
6 cups veggie broth
8 cups broccoli florets
To serve: freshly cracked pepper
How (your directions):
In a large Dutch oven or soup pot, heat olive oil over medium heat.
Add diced yellow onion and salt. SautƩ for about 3-4 minutes, stirring occasionally, until onion is translucent.
Add red potatoes, veggie broth, and broccoli.
Bring to a boil, then cover, turn heat to low, and simmer for 10 minutes.
Turn off heat. Using an immersion blender, blend soup until smooth and creamy.
If you donāt have an immersion blender, transfer soup carefully to a blender and blend until smooth.
Enjoy hot with freshly cracked pepper!
Why (the science): Broccoli is a cruciferous veggie, meaning it has powerful anticancer effects!
Who doesnāt want to make a recipe in under 30 minutes that can last all week in the fridge, and be enjoyed at any meal, be that breakfast or dinner! This Strawberry Quinoa Salad with Fresh Mint and Creamy Goat Cheese is rich in antioxidants, as well as protein to keep you full and satisfied. Make once, enjoy all week! The perfect simple meal prep recipe š
Serves: 6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
1 cup quinoa
2 cups water
3 tablespoons orange juice (juice from 1 blood orange)
1 Ā½ tablespoons olive oil
1/8 teaspoon salt
1 lb. strawberries
20 fresh mint leaves
2 oz. goat cheese
Walnuts to serve
How (your directions):
Add 1 cup quinoa and 2 cups water to a large sautƩ pan. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.
Meanwhile, create an easy vinaigrette by adding orange juice, olive oil, and salt to a large bowl. Whisk and set aside.
Slice strawberries and chiffonade the mint. Add to bowl with the vinaigrette.
When the quinoa has cooked for 15 minutes, turn off the heat, but leave the quinoa in the covered pan for 5 minutes.
Fluff the quinoa with a fork, then add to the bowl. Stir to combine.
Place in refrigerator for a few minutes to cool. Once cooled, crumble the goat cheese into the quinoa salad.
Serve room temperature or cold, and top with walnuts.
Enjoy for lunch or dinner (or even breakfast!) throughout the week.
Why (the science): Mint and other herbs are high in antioxidants, which helps reduce inflammation and boost your immune system, which helps you feel better in general!
Eating your vegetables has never been so easy! Make pulled BBQ at home in 25 minutes using only a few easy, whole food ingredients. Mushroom and Artichoke BBQ would be a delicious plant-based option at your outdoor picnic and summer BBQ parties š
Serves: 4
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
1 tablespoon olive oil
1 medium yellow onion, sliced
2 cloves garlic, minced
8 oz. white or baby bella mushrooms, diced
2 15-oz. cans baby artichokes in water, drained and diced
1 Ā¼ cup favorite BBQ sauce
Assembly: toasted whole wheat buns, coleslaw
How (your directions):
Heat olive oil in a large skillet over medium heat. Add sliced onions and sautƩ for 3-4 minutes.
Add garlic, mushrooms, and diced artichokes. SautƩ for 5-7 minutes until golden brown.
Add favorite BBQ sauce and allow to simmer for 10-15 minutes, stirring only occasionally to allow for caramelization.
Serve immediately on a warm, toasted whole wheat bun with Ā¼ cup of coleslaw!
Why (the science): Mushrooms are a rich source of selenium and glutathione, antioxidants that lower inflammation in the body.
Easiest Vegan Chili is so easy and quick, you can make it on a weekday in 30 minutes! It requires 5-8 minutes of hands on dicing or stirring, but the rest of the cooking time is leaving the chili to simmer. Leftovers are wonderful, so this Vegan Chili also makes a nutritious meal prep recipe for lunches or dinners. Store it in the fridge in an airtight container for 4 days.
Serves: 4-6
Prep time: 5 minutes
Cooking time: 25 minutes
What (your ingredients):
2 tablespoons olive oil
1 yellow onion, diced
Ā½ teaspoon salt
2 cloves garlic, minced
1 tablespoon chili powder
1 teaspoon cumin
Ā½ teaspoon paprika
1 tablespoon tomato paste
24-oz. can diced tomatoes
2 15-oz. cans black beans, drained and rinsed
1 15-oz. can white beans, drained and rinsed
1 cup water
How (your directions):
Heat olive oil over medium heat in a large Dutch oven.
Add yellow onion and salt, and cook until translucent, about 2 minutes. Add the garlic and sautƩ for 30 seconds.
Add chili powder, cumin, paprika, and tomato paste. SautƩ for 1 minute.
Add black beans, white beans, and water. Bring to a low boil, then cover, reduce heat to low, and simmer for 20 minutes.
Serve immediately with your favorite chili toppings!
Why (the science): Beans are an excellent source of protein and fiber to keep you full and satisfied, while garlic and onion have antibacterial and antimicrobial properties to boost your immune system.
We all need a meal up our sleeves that takes 5 minutes to throw together (but doesnāt look like we did). I make this Apple, Brie & Arugula Open Sandwich for lunches or dinners when Iām in a pinch. But even if I had all the time in the world to cook, this would still be a classic worth coming back too š
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 slices artisan bread (I use a seeded multigrain)
1 ounce brie
1 handful arugula
Ā½ apple
1 teaspoon good olive oil
Salt and pepper
How (your directions):
Lightly toast the slices of bread.
While the bread is toasting, slice the Ā½ apple into thin slices.
When bread is done toasting, spread brie cheese onto each slice. Top with arugula and slices of apples.
Drizzle with olive oil, and sprinkle with salt and pepper.
Voila!
Why (the science): This sandwich might be the easiest way to eat your fruits and vegetables š
Red Lentil Stew is the ultimate cozy comfort food that is incredible for your immune system- between the garlic, ginger, leek, and lemon, Red Lentil Stew has several health boosting vitamins and antimicrobial properties! It also makes a great meal prep recipe, as it stores well in the fridge for 3-4 days. Inspired by my favorite food bloggerās (Sarah Brittonās) Four Corners Soup, this Red Lentil Stew is something to look forward to after a long dayās work š
Serves: 4-6
Prep time: 5-10 minutes
Cooking time: 40 minutes
What (your ingredients):
1 tablespoon coconut oil
1 leek, sliced into half-moons and rinsed
Pinch of salt
5 garlic cloves, minced
1 tablespoon fresh ginger, minced
1 tablespoon cumin
Ā¼ teaspoon cayenne pepper
1 28-oz can crushed tomatoes
1 cup red lentils, rinsed
3 cups veggie broth
Ā½ lemon, sliced into thin rounds
1 tablespoon maple syrup
4 cups spinach
To serve: slices of avocado or grated parmesan cheese and good olive oil
How (your directions):
Heat a large soup pot or Dutch oven over medium heat. Add coconut oil, sliced leek, and pinch of salt to the pot and sautƩ for 3-4 minutes.
Add minced garlic, ginger, cumin, and cayenne pepper, sautƩing for 1 minute.
Add crushed tomatoes, lentils, veggie broth, and lemon slices to the leek mixture. Bring to a boil, then cover, lower heat to low, and simmer for 30-40 minutes until lentils reach desired texture.
Add maple syrup and taste for seasoning. With the heat turned off, stir spinach into stew until wilted.
Serve hot with either sliced avocado, or a grating of parmesan cheese and drizzle of good olive oil.
Why (the science): Lentils are a plant-based protein powerhouse, with 20 grams of protein per 1 cup! Thatās equivalent to about 3 oz of chicken breast.
If youāre short on time, this 10-Minute Healthy Stir Fry is the perfect thing to enjoy on a hectic weeknight. Simply boil brown rice ramen noodles, slice up whatever veggies you have on hand, and whip up the delicious and incredibly easy Ginger Almond Stir Fry Sauce! Plant-based and fiber-rich with a creamy sauce, my 10-Minute Healthy Stir Fry is a nutritious time-saver.
Serves: 2
Prep time: 5 minutes
Cooking time: 5 minutes
What (your ingredients):
2 squares brown rice ramen noodles
1/8 teaspoon salt
1 teaspoon sesame oil
8 oz. package mushrooms, sliced thinly
6 oz. package snap peas
1 yellow pepper, sliced thinly
Ginger Almond Stir Fry Sauce:
1 tablespoon arrowroot starch or corn starch
1 tablespoon almond butter
1 tablespoon coconut aminos or soy sauce
1 teaspoon maple syrup
Ā½ teaspoon ground ginger
Ā¼ cup water
How (your directions):
Fill a large pot with water and bring to a boil. Once water is boiling, add salt and ramen squares. Cook according to package instructions, about 4 minutes.
Meanwhile, heat sesame oil in a wok over high heat. Add mushrooms, snap peas, and yellow pepper. Cook on high for 3 minutes.
Once noodles are finished cooking, drain and rinse. Set aside.
Add all sauce ingredients to a bowl and whisk with a fork. Add sauce and noodle to vegetable mixture and stir to combine for 30-60 seconds.
Serve immediately! Salt and pepper to taste.
Why (the science): Mushrooms are high in antioxidants, specifically selenium and glutathione, which lower inflammation and reduce cell damage.
This salad is so yummy and refreshing, and full of heart healthy fats to keep you full! And it only takes 5 minutes and 7 easily accessible ingredients to quickly slice, assemble, and drizzle š
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 cups butter lettuce and radicchio (I use a prewashed mix from Trader Joeās)
10 cherry tomatoes
Ā½ small ripe avocado
1 tablespoon hemp seeds
1 tablespoon aged balsamic vinegar (the older, the sweeter)
1 teaspoon extra virgin olive oil
Pinch of Crazy Janeās Mixed Up Salt (or any seasoned salt- this one is a blend of garlic, onion, salt, and spices)
How (your directions):
Onto a large plate, place the 2 cups of butter lettuce and radicchio blend.
Slice cherry tomatoes in half lengthwise, then distribute evenly on top of the lettuce.
Slice a small, ripe avocado in half. Using the half without the pit (save the half with the pit, covered, in the fridge for another time), remove the skin. Place halved avocado cut-side down onto cutting board, then slice thinly. Fan the avocado slices and place in the center of the salad.
Sprinkle hemps seeds over the salad, then drizzle with balsamic vinegar and olive oil. Season to taste with a pinch of salt or seasoned salt.
Enjoy immediately!
Why (the science): Hemp seeds are a rich source of heart-healthy omega-3 fatty acids. You can sprinkle hemp seeds on savory dishes (from salads to pastas to soups) and sweet dishes (top a smoothie or bowl of oatmeal for added crunch).
This luxuriously smooth Sweet and Spicy Carrot Ginger Soup is everything I want in a soup- incredible depth of flavor, bursting with nutrition, comforting. I once had a soup at a restaurant like this, and fell in love with the sweetness of the soup that was also somewhat savory. I hadnāt been able to recreate that balance of sweet and savoryā¦until NOW! This recipe is easy, quick, and can be made in advance. Great meal prep option that lasts 3 days in the fridge š
Serves: 4-6
Prep time: 5 minutes (30 minutes soaking cashews)
Cooking time: 20 minutes
What (your ingredients):
1 tablespoon olive oil
Ā¼ red onion, chopped roughly
1 lb. carrots, chopped roughly
1 Gala apple, chopped roughly
Ā½ granny smith apple, chopped roughly
Pinch of salt
1 garlic clove, minced
1 thumb size knob ginger, peeled and sliced
Ā¼ teaspoon cinnamon
Dash of cayenne pepper
4 cups vegetable broth
To serve: Greek style almond yogurt, maple syrup, granola
How (your directions):
In a large Dutch oven over medium heat, heat olive oil. Add red onion, carrots, Gala and Granny Smith apples, and a pinch of salt. Saute for 3-4 minutes.
Add garlic, ginger, cinnamon, and a dash of cayenne pepper. SautƩ for 1-2 minutes.
Add vegetable broth and bring to a boil. Cover, lower heat to low, and simmer for 20 minutes, or until the carrots are fork tender.
Transfer mixture to a high-speed blender, and blend until smooth (start blender on low speed and gradually increase speed to medium-high. Always hold the lid of the blender secure and be careful of steam).
Enjoy hot!
Serve with a swirl or dollop of almond yogurt, a drizzle of maple syrup, and a spoonful of granola.
Why (the science): Ginger is a powerful anti-inflammatory
When I think curry, I think anti-inflammatory, filling, comforting, scrumptious- and youāll love this Cauliflower Chickpea version for all of those reasons. Donāt be afraid of the list of ingredients, because you probably have most of them in your pantry already. I like reserving a few spoonsful of the coconut cream from the top of the can of coconut milk, then dolloping on top of the hot curry and brown rice. Or even better, a drizzle of protein-packed tahini adds creaminess and richness. Yum!
Serves: 6
Prep time: 15 minutes
Cooking time: 40 minutes
What (your ingredients):
1 tablespoon olive oil
Ā½ red onion, diced finely
Ā¼ teaspoon salt
Pinch of pepper
3 cloves garlic, minced or sliced finely
1 teaspoon coconut oil
1 tablespoon curry powder
1 teaspoon turmeric
1 teaspoon paprika
1-2 dashes cayenne pepper (optional)
1 tablespoon tomato paste
1 yellow pepper, diced
1 head of cauliflower, chopped or sliced into small florets
1 cup vegetable broth
1 28-oz can diced tomatoes (San Marzano is best!)
1 15-oz can chickpeas, drained and rinsed
1 15-oz can full fat coconut milk
How (your directions):
In a large Dutch oven or large Wok, heat olive oil over medium heat. Add diced red onion, salt, and pepper, sautƩing for about 3 minutes, until translucent.
Add garlic and sautƩ for 30 seconds. Push onion and garlic mixture to one side of the Dutch oven or Wok, then add the coconut oil to the pan to melt. Add curry, turmeric, paprika, and cayenne pepper (optional) to the oil to release the fragrance of the spices and toast slightly.
Add tomato paste, yellow pepper, cauliflower, broth, diced tomatoes, chickpeas, and coconut milk (reserving a little coconut cream if desired for serving) and stir to combine.
Simmer on medium-low heat for 30-40 minutes.
Serve with brown rice and a drizzle of tahini. Salt and pepper to taste and enjoy hot!
Why (the science): Curcumin from turmeric may help prevent cognitive decline! Check out this guide to boosting brain health here: https://onmilwaukee.com/living/articles/milwaukeean-brain-health.html
This might be one of my absolute favorite ways to eat vegetables! The Miso Pad Thai sauce alone is worth making- drizzle over greens or roasted vegetables- yum! Perfect for hot weather, this Raw Vegan Pad Thai will satisfy you for lunch or dinner while making you feel light and energized.
Serves: 2
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
Miso Pad Thai Sauce:
1 tsp ginger
1 tsp coconut aminos or soy sauce
1 tsp miso paste
Ā¼ cup almond butter
3 medjool dates
Juice of Ā½ lemon
1 clove garlic
Ā¼ cup warm water
Pad Thai:
2 large carrots
1 red bell pepper
2 medium zucchini, julienned
2 small English cucumbers, julienned
1 spring onion, sliced thinly
Toppings: sesame seeds, alfalfa sprouts, pinch of salt
How (your directions):
For the Miso Pad Thai Sauce, add all ingredients to a high-speed blender. Blend on high for 1 minute until smooth. Set aside while you prepare the Pad Thai ingredients.
Grate 2 large carrots and add to a large bowl. Thinly slice 1 red bell pepper and add to the carrots.
Using a vegetable peeler, julienne 2 zucchini. When it becomes difficult to julienne the zucchini, dice the remaining zucchini into small pieces. Add zucchini to the bowl.
Repeat the julienne process with 2 English cucumbers. Add cucumbers to the bowl.
Thinly slice 1 spring onion and add to the bowl.
Pour the Miso Pad Thai Sauce over the prepared vegetables. Toss gently until all ingredients are evenly coated in the sauce.
Serve immediately by diving the Pad Thai salad onto two plates. Top with sesame seeds, alfalfa sprouts, and a pinch of salt.
Tip: if preparing the Raw Vegan Pad Thai in advance, do not add the dressing, as the salt will pull out the water from the vegetables and make the salad soupy and watery. Dress salad with the Miso Pad Thai Sauce when ready to serve.
Enjoy!
Why (the science): Every vegetable has a different combination of antioxidants, vitamins, and minerals, so youāll benefit from the array of colors in this salad!
Perfect for summer entertaining, Cheesy Mexican Squash Casserole serves 4-6 as a main course, or 8 as a side dish. You can make this casserole in advance, then bake in oven right before serving. The Cheesy Vegan Sauce is scrumptious, and your non-vegetarian friends will never know that thereās no cheese š
Serves: 6
Prep time: 10 minutes
Cooking time: 40 minutes
What (your ingredients):
Vegan Cheese Sauce:
1 yellow onion, quartered
10 mini sweet peppers
Ā¼ cup raw cashews
Ā½ cup nutritional yeast
Ā¼ cup water
Ā½ teaspoon salt
Squash Casserole:
1 tablespoon olive oil
1 shallot, sliced thinly
3 cloves garlic, sliced thinly
Pinch of salt
Ā½ teaspoon cumin
Ā½ teaspoon chili powder
1 large yellow squash, sliced into half-moons
2 cups sweet corn
1 15-oz. can black beans, drained and rinsed
1 15-oz. can pinto beans, drained and rinsed
2 cups cooked brown rice
Parsley or cilantro for serving
How (your directions):
Preheat oven to 350Ā°F.
Make Vegan Cheesy Sauce by adding all ingredients to a high-speed blender. Blend on high for 60 seconds until smooth.
In a large skillet, heat olive oil over medium heat. Add shallots and sautƩ for 1-2 minutes. add garlic and a pinch of salt, sautƩing for 30 seconds.
Add cumin and chili powder to the oil. Hint: This allows the spices to ābloomā and become fragrant.
Add sliced squash and sautƩ for 5 minutes. add corn, black beans, pinto beans, stirring for 2 minutes until warmed through.
Add rice and Vegan Cheesy Sauce and stir to combine.
Pour casserole mixture into a 2-qt. baking dish.
Bake for 25 minutes.
Garnish with snipped parsley or cilantro. Salt and pepper to taste.
Enjoy hot!
Why (the science): Dairy can be inflammatory in the body, causing bloating, gas, acne, and many other symptoms. This Vegan Cheesy Sauce incorporates vitamin C rich peppers and anti-inflammatory onion! The nutritional yeast provides B12 and that signature cheesy flavor.
Crunchy Curry Salad with Farro is filling salad, heart enough to be a meal on its own, but light and crunchy and crisp. Refreshing for a hot, summer day!
Serves: 4-6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
Ā½ cup farro
Ā¼ teaspoon curry powder
Ā¼ teaspoon cumin
Ā¼ teaspoon paprika
Juice of 1 lime
Juice of 1 lemon
1 head of kale
5-7 radishes
Ā½ large seedless cucumber
1 orange bell pepper
1 shallot
How (your directions):
Heat 5 cups of water in a large pot with 2 teaspoons salt. Once boiling, add the farro and cook for 20 minutes.
Meanwhile, to a large bowl, add curry powder, cumin, paprika, lime juice, and lemon juice. Stir to combine.
Finely chop kale and add to the bowl with spices. Massage 2 minutes to soften kale.
Dice radishes, cucumber, and bell pepper and add to kale.
Mince 1 shallot and add to kale salad.
Once farro is cooked, drain farro, then add to kale salad. Mix to combine.
Enjoy immediately or store in refrigerator for the next dayās lunch or dinner!
Why (the science): Spices have anti-inflammatory powers, so combine spices to flavor your meals in replace of adding salt. If the salad needs salt, add a pinch, but you wonāt need a lot with the flavors of curry and cumin š
Full disclosure: Iām always intimidated to make salads, because I worry that they wonāt be near as good as what I can order from a nice restaurant. But THIS is the recipe that changes everything! Easy? Check! CafĆ©-quality? Check! Elegant but fast to throw together? Check! Kale and Quinoa Salad with Fig and Walnuts will be your go-to āIāll bring the saladā dish to show off to all your friends š
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 bunch kale, torn into pieces
1 tablespoon pomegranate balsamic vinegar
1 tablespoon extra-virgin olive oil
2 tablespoons walnut pieces
2 dried figs, cut into small pieces
1 oz. goat cheese
1/3 cup quinoa, cooked
How (your directions):
Place kale pieces into a large bowl. Drizzle with balsamic vinegar and olive oil. Massage the kale for 2-3 minutes. Tip: Massaging kale allows it to become more tender and slightly sweeter!
Transfer salad to a plate, then top with walnuts, figs, crumbled goat cheese, and quinoa.
Enjoy immediately or the next day!
Why (the science): Quinoa is a complete protein, making it a great replacement for brown rice and other starches!
Pasta Primavera is a smart dish to encourage more vegetable intake, without feeling like youāre eating a bunch of vegetablesš Itās a scrumptious sauce with lots and lots of fresh veggies, and I encourage you to use whatever you may have on hand. Lentil pasta and cannellini beans up the protein significantly. I serve this Pasta Primavera over fresh zucchini noodles to add even more vegetables and bulk to my pasta portion.
Serves: 4-6
Prep time: 10 minutes
Cooking time: 10 minutes
What (your ingredients):
1 tablespoon olive oil
1 red onion, finely diced
1 orange bell pepper, diced
1 head broccolette, diced
Ā¼ teaspoon Italian seasoning
Pinch of paprika
Pinch of salt
2 handfuls kale, chopped
1 15-oz. can cannellini beans, drained and rinsed
1 jar marinara sauce (I used a rich tomato sauce with Barolo wine)
12 oz. lentil Sedanini pasta (or any short pasta shape)
3 zucchini, spiralized
How (your directions):
In a large skillet, heat olive oil over medium heat. Add red onion, bell pepper, broccolette, Italian seasoning, paprika, and salt. Stir and sautƩ for 5 minutes.
Add chopped kale and sautƩ for 2 minutes.
Stir in cannellini beans and marinara sauce. Heat through while pasta cooks, about 5-6 minutes.
Drain pasta and add to primavera sauce.
In each pasta bowl, place several curls of spiralized zucchini. Ladle pasta and primavera sauce over fresh zucchini noodles.
Enjoy!
Why (the science): Lentil pasta is high in protein (13 grams protein per serving!) which makes it a nutritious way to enjoy pasta and reach satiety sooner than you would with a white pasta.
Ā
When Iām feeling the aches of the flu or a bad cold, I crave a meal that can fight the inflammation in my body. This Anti-Inflammatory Curry is quick and easy enough to make when youāre sick (yes, I know from experience) but is light and easy on the stomach, since itās not spicy. So often curries are heavy and fatty, but this curry is more like a broth. Pairs perfectly with a side of brown rice!
Serves: 4
Prep time: 10 minutes
Cooking time: 30 minutes
What (your ingredients):
1 teaspoon coconut oil
2 bell peppers, medium diced
1 block extra-firm tofu, cubed
1 head broccoli, cut into florets
2 large carrots, diced
1 teaspoon fresh ginger, minced
2 tablespoons red curry paste
1 15-oz. can coconut milk
Brown rice to serve
How (your directions):
In a large skillet, heat coconut oil over medium heat. Add bell peppers and tofu, then sautƩ for 5 minutes.
Add broccoli florets, diced carrots, and minced ginger. SautƩ for 5 minutes.
Add red curry paste and coconut milk and stir to combine. Bring to a simmer, then cover and cook on low heat for 20 minutes.
Serve over brown rice, and salt to taste.
Enjoy!
Why (the science): Curries make powerful anti-inflammatory meals because they so often include foods to reduce oxidative stress in the body. Coconut oil, broccoli, turmeric, and ginger are all found in this recipe, which means this curry battles oxidation and inflammation in a variety of ways.
Thereās a reason pear and blue cheese salads are a classic- these salads are rich flavor while incredibly easy to make. In fact, in 5 minutes (or less, if you are a quick pear slicer!), you can create this Pear and Gorgonzola Salad with Dijon Vinaigrette. This special salad is rich in heart-healthy omega-3ās and antioxidants. Of course, the recipe can be extended for however many family members or guests you may be entertaining. An elegant dish that any salad-hater will love š
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
Dijon Vinaigrette
Ā¼ cup apple cider vinegar
Pinch of salt and pepper
Ā½ cup olive oil
Pear and Gorgonzola Salad
2 handfuls spinach
Ā½ ounce walnuts
Ā½ pear, sliced paper thin
1-inch cube gorgonzola blue cheese, crumbled
Drizzle of Dijon Vinaigrette
How (your directions):
Prepare the Dijon Vinaigrette by whisking all ingredients together. Vinaigrette can be stored in an airtight jar in the refrigerator for future use.
To prepare salad, place a few handfuls of spinach onto a plate. Then place sliced pears onto spinach a drizzle with Dijon Vinaigrette.
Sprinkle salad with walnut pieces and gorgonzola crumbles.
Enjoy immediately!
Why (the science): Pears are rich in flavanols, which have been shown to play an important role in improving insulin sensitivity (which means your insulin is more controlled)!
I served this āalfredoā to my husband without revealing the true ingredients of the sauce and he believed it was real (parmesan and cream laden) alfredo! No sir, just a humble cauliflower cooked until tender and blended with garlic and onion powder š Husbands and kids will be tricked alike with this wonderfully easy alfredo pasta! A drizzle of good olive oil gilds the lily.
Serves: 4
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
I head cauliflower, roughly chopped
Ā½ teaspoon garlic powder
Ā½ teaspoon onion powder
Ā½ teaspoon salt
Ā¼ teaspoon red pepper flakes
4 oz. capellini pasta
Ā¾ cup frozen peas
How (your directions):
Place cauliflower pieces into a large saucepan or pot and cover with water. Bring to boil and cook for about 12 minutes, until the cauliflower is fork tender. Tip: the cauliflower must be fork tender instead of al dente, so that it turns into a creamy sauce.
Meanwhile, boil salted water for pasta.
Ladle tender cauliflower into a high-speed mixer with about Ā¾ cup- 1 cup of cooking water. Add garlic powder, onion powder, salt, and red pepper flakes. Blend until smooth, about 30 seconds.
Add cauliflower alfredo to dried pan and heat on low.
Cook capellini in boiling salted water for 3 minutes. Strain cooked pasta and add to cauliflower alfredo. Mix to evenly distribute sauce.
Add frozen peas to pasta, cover with lid, and heat on low for 10-12 minutes.
Serve immediately with a drizzle of good extra virgin olive oil.
Enjoy!
Why (the science): Cauliflower is a cruciferous vegetable, which means it provides powerful anticarcinogenic nutrients for our bodies. What an incredibly versatile veggie, that it can pass as rice, pizza crust, and now alfredo sauce š
Ā
Pasta with Easy Mushroom Wine Sauce is a dish that takes no more than 15-20 minutes to make! The sauce is simple, but hearty and comforting. The hardest part of this weeknight dinner is waiting for the water to boil š
Serves: 2
Prep time: 5 minutes
Cooking time: 10 minutes
What (your ingredients):
2 tablespoons olive oil
1 8-oz. package mushrooms, chopped
2 cloves garlic, minced
Pinch of salt
1 tablespoon flour or cornstarch
1/3 cup white wine or cava
1/3 cup water
Juice from Ā½ lemon
4 oz. pasta
Parsley, for garnishing
How (your directions):
Bring large pot of water to a boil with a spoonful of salt.
Meanwhile, heat olive oil in a medium skillet over medium heat. Add mushrooms and sautƩ for 5 minutes.
When water is boiling, add pasta and cook according to package instructions.
Once mushrooms begin to brown, add garlic and a pinch of salt. SautƩ for 2 minutes.
Add flour or cornstarch to mushrooms and cook for 1 minute. Then slowly deglaze pan with wine or cava. Add water and lemon juice and allow to thicken, about 2 minutes.
Drain pasta and serve with a ladle of mushroom wine sauce. Garnish with parsley.
Enjoy immediately!
Why (the science): Mushrooms are a great source of phosphorus, a critical nutrient for bone health and strength!
This recipe is inspired by a dear college friend who made this for me in college- a family recipe used for every Thanksgiving celebration. Festive and comforting, yet delightfully easy, I love to enjoy this Roasted Acorn Squash for a yummy lunch on the weekends! Use any candied sweet and spicy nut to make this side or entrĆ©e extra special, and be sure to dip each spoonful of squash into the melted butter in the center š
Serves: 2
Prep time: 5 minutes
Cooking time: 40 minutes
What (your ingredients):
1 acorn squash
2 tablespoons butter
4 tablespoons sweet and spicy nuts (Trader Joeās and Whole Foods has a few options)
2 tablespoons dried cranberries
How (your directions):
Preheat oven to 400Ā°F. Line a baking sheet with parchment paper or silicone baking mat.
Cut acorn squash in half, remove seeds and stringy flesh from center, then roast on lined baking sheet for 40 minutes.
Once acorn squash has finished roasting, place one half in each bowl.
In the center of each half, add 1 tablespoon butter, 2 tablespoons sweet and spicy nuts (I used pecans), and 1 tablespoon cranberries.
Enjoy hot!
Why (the science): One serving of acorn squash provides 145% of your daily vitamin A needs, which is critical for helping your eyes absorb light and for supporting cell growth in your heart and lungs!
Breakfast for dinner is one of lifeās simplest pleasures, am I right? This Breakfast Butternut Squash Bowl is full of protein and fiber to keep you full. But more importantly, itās packed with anti-inflammatory foods to combat disease caused by stress. Now thatās a delicious bowl of food!
Serves: 4
Prep time: 15 minutes
Cooking time: 60 minutes
What (your ingredients):
1 butternut squash,
5 eggs
1 Ā½ cups rice, cooked (rice pictured is yellow because cooked with turmeric!)
1 15-oz. can black beans, rinsed
1 avocado
Hot sauce (optional)
Salt and pepper to taste
How (your directions):
Preheat oven to 400Ā°F.
Using a sharp knife, create slits in butternut squash before roasting.
Place butternut squash onto a lined baking sheet, then roast in oven for 60 minutes.
Remove squash from oven and allow to cool while for 5 minutes. Slice butternut squash in half, and remove seeds and strings from center.
Scramble eggs over medium-low heat until soft curds form.
Then assemble your bowls!
Spoon rice, black beans, and squash into each bowl. Top with scrambled eggs and a few slices of avocado.
Season with hot sauce, salt, and pepper to taste.
Why (the science): Known as the ā3 Sistersā of Mesoamerican agriculture, rice, beans, and squash are staple everyday foods of Nicoya, Costa Rica- a Blue Zone with one of the longest living and healthiest communities in the world!
It is so fun to twirl your fork through the long ribbons of a spaghetti squash. This spaghetti squash recipe comes together quickly and requires only 5 ingredients! Easy Spaghetti Squash with Garlic-Infused Olive Oil will become your favorite recipe for Italian Night at your home š
Serves: 2
Prep time: 15 minutes
Cooking time: 40 minutes
What (your ingredients):
1 spaghetti squash
2 tablespoons olive oil
1 clove garlic
Pinch red pepper flakes
Pinch dried oregano
Salt to taste
How (your directions):
Preheat oven to 375Ā°F.
Slice spaghetti squash in half lengthwise, then scoop out seeds and stringy center. Tip: Donāt toss the seeds! Watch this video to see how I easily separate the seeds from the flesh and roast them to perfection.
Place spaghetti squash cut side up on a baking sheet, then roast in oven for 40 minutes.
When squash is tender and a fork can easily pierce through the center, remove from oven and let rest 10 minutes.
During that time, heat olive oil over medium-low heat. Thinly slice garlic clove and add to hot oil. Allow to cook 1-2 minutes until garlic slices are slightly softened.
After the squash has cooled, use a fork to separate strands into spaghetti-like ribbons.
Spoon over the garlic and olive oil, then top with red pepper flakes, oregano, and salt.
Enjoy!
Why (the science): Spaghetti squash, unlike pasta spaghetti, contain lutein and zeaxanthin which can help protect your eyesight as you age!
Drinks
Most green juices on the market are sneakily loaded with sugar from too much fruit, fruit juice, or fruit concentrate, which can cause blood sugar spikes, inflammation, and weight gain. This Cucumber Lime Celery Juice is made with hydrating green veggies and lime, keeping sugar content low, while providing your body with vitamin C, chlorophyll, and antioxidants to boost your immune system.
Serves: 2
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 large cucumber
4 celery stalks, rinsed
1 lime
2 cups cold water
How (your directions):
Slice the cucumber into 4 large chunks and add to a highspeed blender.
Chop each celery stalk into 2-3 pieces and add to the blender.
Squeeze the juice of one lime into blender. Add 2 cups of cold water.
Blend on high for 1 minute.
Place a nut milk bag into a pitcher. Pour cucumber lime celery juice through the nut milk bag, and squeeze the bag until all the juice is in the pitcher and only the pulp remains in the nut milk bag.
Enjoy immediately or store in fridge for a day to be enjoyed later!
Why (the science): Green juices do not contain fiber, healthy fats, or protein- so donāt replace meals with them. However, this green juice provides an additional way to hydrate and helps you get more antioxidants in your body between balanced meals!
Carrot Ginger Apple Juice is made in a high-speed blender and whips up in less than 5 minutes! This is an easy way to get extra vitamins and antioxidants to boost your immune system and provide you with glowing, firm skin. Because itās made in a blender, you can decide how much pulp you remove- the more pulp, the more fiber, which is great for healthy digestion!
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 cups cold water
2 large carrots
1 large honeycrisp apple
1-inch knob fresh ginger
Ā½ lemon
How (your directions):
Fill a high-speed blender with the cold water.
Large chop carrots and apple into quarters. Add to blender.
Peel fresh ginger and add to blender.
Blend on high for 1-2 minutes, until smooth.
Place a sieve over a glass measuring cup and strain the juice. Using a spatula, press the pulp against in the sieve to strain out any extra liquid.
Squeeze lemon juice into carrot ginger apple juice and stir.
Pour into glasses and enjoy immediately!
Why (the science): It can be hard to get enough veggies in your diet but making your own juices at home without an expensive juicer is a way to get extra nutrients into your body, helping you to feel hydrated and nourished!
Looking for a cozy and warming drink to help you through the impending Midwest winter? Try Golden Milk, a dairy-free and caffeine-free drink to stop inflammation in its tracks! The pepper and coconut oil help you absorb more of the turmericās superpowers, so be sure to add them to your Golden Milk.
Serves: 1
Prep Time: 3 minutes
Cooking Time: 3 minutes
What (your ingredients):
1.5 cups oat milk or unsweetened almond milk
Ā½ teaspoon turmeric
Ā¼ teaspoon ground ginger
Ā¼ teaspoon ground cinnamon
Pinch of black pepper
1 teaspoon coconut oil
1 teaspoon maple syrup (optional)
How (your directions):
Add all ingredients to a saucepan, and heat over medium heat for 3-4 minutes. Whisk constantly.
Tip: If you want your Golden Milk even frothier, add the warm drink mixture to a blender and blend on high for 30 seconds. Enjoy immediately.
Why (the science): Turmeric is both gut-healing to improve your immune system and manage your weight, as well a brain health booster!
This Energy Boosting Smoothie is the perfect start to a busy day, providing you with steady, even energy without the crash! The Swiss chard and spinach are packed with iron to deliver oxygen throughout your body, and the matcha contains ECGC, an anticancer nutrient. This Energy Boosting Smoothie is also banana and avocado free, making it a fresh way to drink your greens. Dates provide sweetness, but are low glycemic, meaning they wonāt give you a sugar high. Cheers!
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 cups cold water
5 Swiss Chard leaves
1 handful spinach
1 teaspoon fresh ginger
Ā½ teaspoon matcha
2 dates, pits removed
2 handfuls ice
How (your directions):
Add all ingredients to a high-speed blender and blend on high for 45-60 seconds.
Enjoy immediately!
Why (the science): Dates are loaded with potassium, an important electrolyte for regulating blood pressure.
When you have organic strawberries, you can blend them directly into this Low Sugar Strawberry Smoothie without removing the green stems- talk about a time-saver! This chia seeds thicken the longer they sit in the smoothie, ensuring a thick and luscious drink. No watered down or icy consistency here š
Serves: 1
Prep time: 5 minutes
Cooking time: 0
What (your ingredients):
1 cup organic strawberries
Ā½ cup frozen banana
1 cup unsweetened almond milk
1 tablespoon chia seeds
How (your directions):
In a highspeed blender, blend strawberries, banana, and almond milk.
Pour into a cup, then stir in chia seeds.
Enjoy immediately, take on the go, or save for later!
Why (the science): Chia seeds are fiber powerhouses, which means they slow the rate of digestion. No sugar highs and crashes, just a slow release of refreshing energy! This Low Sugar Strawberry Smoothie is also made with unsweetened almond milk instead of juice, which helps cut down on a lot of sugar, too.
Refreshing, bright, and sweet, this plum mojito is best enjoyed on a hot summer day to cool off! Easy on the stomach and good for digestion, this virgin drink would also make a great appetizer before any dinner š
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
Ā½ plum
6-8 sprigs of mint
Juice of Ā½ lime
Ā½ teaspoon agave
2 cups sparkling water
Ice
How (your directions):
Slice Ā½ of a plum into 2 pieces and place in tall glass. Add mint, lime juice, and agave.
Using a muddler or the end of a wooden spoon or spatula, muddle the plum and mint until the plumās juices are released and mint is slight broken apart (~30 seconds).
Add 3-4 cubes of ice and top with sparking water.
Enjoy your refreshing drink immediately!
Why (the science): Fresh mint is great for digestion, as it fights inflammation in the stomach. Donāt be afraid to chew on the mint leaves once youāve sipped all of your mojito!
Ā
Ā
Ever heard that wheat grass is too fibrous to use in a blender, so you have to buy special equipment or rely on a local smoothie joint? Luckily, you actually can make wheat grass juice in a blender with an ingredient you definitely have access to: WATER. Youāll love how easy and inexpensive it is to make! I like to freeze the juice to add to smoothie :)
Snacks, Sides and Spreads
My mom has been making and taking her famous guacamole to football parties and gatherings for years and itās always the first thing to be devoured. The secret? Dried oregano! Make this 4-ingredient guacamole in under 5 minutes, and your friends and family will exclaim, āThis is the Best Ever Guacamole!ā
This Chopped Kale Salad with Creamy Goat Cheese, Apple, and Pumpkin Seeds is both beautiful and so quick and easy to make. If you donāt eat a lot of salad, a solution is to chop the salad greens into very small pieces- the greens become more tender and you get to savor the salad toppings (sweet apple, pear, crunchy pumpkin seeds, and creamy goat cheese) with every bite!
This Light and Fluffy Zucchini Bread is just that- incredibly light and fluffy, almost like a sponge cake! Traditional recipes call for a lot of oil and sugar, but this recipe subs in apple sauce for most of the oil, and cuts down on the sugar, while still creating a moist and sweet bread. The hint of lemon juice and zest adds a nice brightness, and a slice (or two or three) is delicious warm with butter or a slather of almond butter. Meal prep these loafs for quick and easy breakfasts, snacks, or even dessert to enjoy throughout the week š
These Salted Margarita Energy Balls will have you thinking āitās 5 oāclock somewhere!ā Perfect for a grab-and-go breakfast, afternoon energy boost to power you through that 3 PM slump, or an after-dinner treat, this recipe for Salted Margarita Energy Balls is the answer š Meal prep once, enjoy all week!
Serves: 10 (22 energy balls)
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 cup raw cashews
1 cup rolled oats
Ā½ cup unsweetened coconut flakes
Zest and juice of 1 lime
Pinch of salt
8 medjool dates (softened in hot water for 5 minutes if not already soft)
To serve: Maldon sea salt
How (your directions):
To a food processor, add the cashews, oats, coconut flakes, zest and juice of 1 lime, a pinch of salt, and the dates.
Pulse 10-15 times, then blend on high until a dough ball forms or the mixture sticks together when pressed between your fingers.
Roll a heaped tablespoon of the mixture into a ball between the palms of your hands. Repeat with the remaining mixture.
Serve by topping the energy balls with Maldon sea salt (to mimic the salted rim of a margarita).
Why (the science): These energy balls are incredibly filling and satisfying due to the balance of healthy fats (coconut), fiber-rich starch (oats), and protein (cashews).
Every morning before hiking in Colorado, I went to a small cafĆ© and ordered their overnight oats. It was so filling, satisfying and gave me tons of energy for the hikes ahead. Iāve finally been able to replicate the recipe! And the good news is that this āovernight oatā recipe does not require refrigeration overnight! A good 60-90 minutes in the fridge is all these oats need to soften and become creamy.
Parmesan Pasta Salad with Fresh Tomatoes is one of the EASIEST recipes- simply boil pasta, slice fresh cherry tomatoes, and toss with salty parmesan and high-quality olive oil. Itās great warm, room temperature, or cold, which makes it perfect for weekly meal prep. Enjoy as a super quick dinner after a busy day, or store in glass containers for a week of grab-and-go lunches.
Grilled Cinnamon Pineapple with Toasted Coconut and Vanilla Cinnamon Yogurt is a fun twist on eating your fruit and yogurt for breakfast! The pineapple sugars caramelize on the grill, which adds a subtle smoky flavor to the dish. Juicy pineapple, sweet cinnamon, rich toasted coconut, creamy yogurt- it all comes together in only 15 minutes! Grilled Cinnamon Pineapple with Toasted Coconut and Vanilla Cinnamon Yogurt is perfect for a quick and easy (and nutritious) dessert, too. A pineappleās antioxidants are ābound,ā which means they last longer in the body and survive harsher conditions in the bodyā¦which means that their positive anti-inflammatory effects last longer in the body!
This recipe for Palatschinken is my grandmotherās recipe. A native Austrian, she made the best Palatschinken, which is an Austrian crepe. Iāve updated her classic recipe to be a touch more nutritious and sustainable, using whole wheat pastry flour in place of all-purpose white flour, and almond milk instead of dairy milk. Classic Palatschinken is filled with apricot jam, but I love raspberry preserves paired with the pucker of fresh lemon juice and a dusting of powdered sugar. A super quick and easy breakfast or dessert, you can have Palatschinken with Raspberry Preserves and Fresh Lemon Juice on the table in 10 minutes!
This White Peach Vinegar Spritz with Blood Orange is sweet, a little tart and makes for a delicious (and beautiful) sparkling tonic to enjoy before a meal. Whip this refreshing drink up for yourself or multiply the recipe and serve as the perfect mocktail at your next party š You can find White Peach Balsamic Vinegar at your local oil and vinegar shop.
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21 Simple, Quick, & Easy Meals
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My mom has been making and taking her famous guacamole to football parties and gatherings for years and itās always the first thing to be devoured. The secret? Dried oregano! Make this 4-ingredient guacamole in under 5 minutes, and your friends and family will exclaim, āThis is the Best Ever Guacamole!ā
This Chopped Kale Salad with Creamy Goat Cheese, Apple, and Pumpkin Seeds is both beautiful and so quick and easy to make. If you donāt eat a lot of salad, a solution is to chop the salad greens into very small pieces- the greens become more tender and you get to savor the salad toppings (sweet apple, pear, crunchy pumpkin seeds, and creamy goat cheese) with every bite!
This Light and Fluffy Zucchini Bread is just that- incredibly light and fluffy, almost like a sponge cake! Traditional recipes call for a lot of oil and sugar, but this recipe subs in apple sauce for most of the oil, and cuts down on the sugar, while still creating a moist and sweet bread. The hint of lemon juice and zest adds a nice brightness, and a slice (or two or three) is delicious warm with butter or a slather of almond butter. Meal prep these loafs for quick and easy breakfasts, snacks, or even dessert to enjoy throughout the week š
These Salted Margarita Energy Balls will have you thinking āitās 5 oāclock somewhere!ā Perfect for a grab-and-go breakfast, afternoon energy boost to power you through that 3 PM slump, or an after-dinner treat, this recipe for Salted Margarita Energy Balls is the answer š Meal prep once, enjoy all week!
Serves: 10 (22 energy balls)
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 cup raw cashews
1 cup rolled oats
Ā½ cup unsweetened coconut flakes
Zest and juice of 1 lime
Pinch of salt
8 medjool dates (softened in hot water for 5 minutes if not already soft)
To serve: Maldon sea salt
How (your directions):
To a food processor, add the cashews, oats, coconut flakes, zest and juice of 1 lime, a pinch of salt, and the dates.
Pulse 10-15 times, then blend on high until a dough ball forms or the mixture sticks together when pressed between your fingers.
Roll a heaped tablespoon of the mixture into a ball between the palms of your hands. Repeat with the remaining mixture.
Serve by topping the energy balls with Maldon sea salt (to mimic the salted rim of a margarita).
Why (the science): These energy balls are incredibly filling and satisfying due to the balance of healthy fats (coconut), fiber-rich starch (oats), and protein (cashews).
Every morning before hiking in Colorado, I went to a small cafĆ© and ordered their overnight oats. It was so filling, satisfying and gave me tons of energy for the hikes ahead. Iāve finally been able to replicate the recipe! And the good news is that this āovernight oatā recipe does not require refrigeration overnight! A good 60-90 minutes in the fridge is all these oats need to soften and become creamy.
Parmesan Pasta Salad with Fresh Tomatoes is one of the EASIEST recipes- simply boil pasta, slice fresh cherry tomatoes, and toss with salty parmesan and high-quality olive oil. Itās great warm, room temperature, or cold, which makes it perfect for weekly meal prep. Enjoy as a super quick dinner after a busy day, or store in glass containers for a week of grab-and-go lunches.
Grilled Cinnamon Pineapple with Toasted Coconut and Vanilla Cinnamon Yogurt is a fun twist on eating your fruit and yogurt for breakfast! The pineapple sugars caramelize on the grill, which adds a subtle smoky flavor to the dish. Juicy pineapple, sweet cinnamon, rich toasted coconut, creamy yogurt- it all comes together in only 15 minutes! Grilled Cinnamon Pineapple with Toasted Coconut and Vanilla Cinnamon Yogurt is perfect for a quick and easy (and nutritious) dessert, too. A pineappleās antioxidants are ābound,ā which means they last longer in the body and survive harsher conditions in the bodyā¦which means that their positive anti-inflammatory effects last longer in the body!
This recipe for Palatschinken is my grandmotherās recipe. A native Austrian, she made the best Palatschinken, which is an Austrian crepe. Iāve updated her classic recipe to be a touch more nutritious and sustainable, using whole wheat pastry flour in place of all-purpose white flour, and almond milk instead of dairy milk. Classic Palatschinken is filled with apricot jam, but I love raspberry preserves paired with the pucker of fresh lemon juice and a dusting of powdered sugar. A super quick and easy breakfast or dessert, you can have Palatschinken with Raspberry Preserves and Fresh Lemon Juice on the table in 10 minutes!
