Warm Quinoa, Sweet Potato and Kale Salad

Total Time: 40 minutes
Yield: Serves 4 (or 3 with large portions)
Serving Size: 1/4th
Cal: 335 – Protein: 9g – Fat: 8.4g – Carbs: 57g – Fiber: 5.5g – Sugar: 13g

Ingredients

1/2 tbsp extra virgin olive oil
1 medium/large sweet potato, peeled, chopped
1 tsp sweet paprika

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Healthy Pumpkin Muffins

Serves 10 muffins

Easy, one bowl, maple-sweetened, pumpkin muffins made with whole wheat flour, oats, coconut oil and spices! Tip: measure your pumpkin purée by packing it into a dry measuring cup and leveling the top, instead of using a liquid measuring cup.

Ingredients:

⅓ cup melted coconut oil
½ cup maple syrup or honey
2 eggs, at room temperature

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Skinny Pumpkin Overnight Oats In A Jar

Serves 1

Calories: 227, Fat: 9 g, Carbs: 34 g , Fiber: 7 g, Protein: 8 g, Sugar: 12 g, Sodium: 139 mg

 Pumpkin spiced overnight oats with pumpkin butter, banana, chia and spice in a jar . No cooking required! The perfect recipe to make the night before and eat on a busy weekday or even to bring to work.

Ingredients:

1/4 cup quick oats
1/2 cup unsweetened almond milk (or milk of choice)
2 tbsp (look for low sugar options, or make your own)

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Pumpkin Spice and Chia Seed Smoothie

Serves 2-3

Ingredients

½ cup milk of choice (I use almond milk)
½ banana
¼ cup pumpkin puree
¼ yogurt (I used greek vanilla yogurt)
2 tablespoon steel cut oats (use gluten-free for gluten free recipe)
1 tablespoon chia seeds

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Black Bean Soup

Servings: 8

Serving Size: about 1-1/2 cups, Calories: 234.4, Fat: 2.6 g, Protein: 13.6 g, Carb: 40.1 g, Fiber: 19.6 g

Ingredients:

For the beans:

1 lb dry black beans
1 small bell red pepper

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Balsamic Chicken with Roasted Vegetables

Servings: 4

Chicken and vegetables seasoned with sage, rosemary and balsamic vinegar then baked in the oven. A delicious healthy meal-in-one. This is an easy weeknight dish, with quick easy prep. If you want to add a grain to the side, quinoa would be great. For easy clean up you can line the tins with foil.

Ingredients:

8 (4 oz each) boneless skinless chicken thighs, trimmed of fat
1 teaspoon kosher salt
fresh black pepper, to taste
cooking spray 

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Spaghetti Squash Enchilada Bowls

Servings 4

Easy to make, with just a few ingredients!

Ingredients:

2 small spaghetti squash
2 teaspoons olive oil
1/8th tsp kosher salt
Black pepper, to taste
1 1/3 cups enchilada sauce
1 cup part-skim shredded Mexican cheese blend
Chopped cilantro and scallions for garnish

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Mini Turkey Meatball Vegetable Soup

Servings 7

Ingredients:

For the Meatballs:

20 oz (1.3 lb) ground turkey breast 93% lean
1/4 cup seasoned whole wheat breadcrumbs*
1/4 cup grated parmesan cheese
1/4 cup parsley, finely chopped
1 large egg

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