Peanut Butter Energy Bites



  • ⅔ cup creamy peanut butter

  • ½ cup semi-sweet chocolate chips

  • 1 cup old fashioned oats

  • ½ cup ground flax seeds

  • 2 tablespoons honey


  1. Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.

  2. Roll into 12 bites and store in the fridge for up to a week.

Spinach Burgers


These take only about 10-15 minutes to prep and cook. You can easily get creative with these and add other healthy ingredients of your own; corn, mushrooms, brussels sprouts, beets, and beans would all be good options.

6 Ounces Spinach, chopped
3 Large Eggs
1 Onion, chopped
½ Cup Mozzarella Cheese, shredded
½ Cup Bread Crumbs
2 Large Garlic Cloves, minced
1 tsp Olive Oil
1 tsp Red Pepper Flakes
½ tsp Salt

How to make them
Sauté the chopped onion and minced garlic cloves in the olive oil in a small pan until slightly caramelized. You can skip this step if you want to make the prep go even faster, but browning the onions and garlic make for an even better flavor.

Chop spinach finely and add to a large mixing bowl. Add salt, red pepper flakes, cheese, eggs, and sautéed onion and garlic. Mix well.

Once thoroughly mixed, add in the bread crumbs. This will help the ingredients thicken up a bit and start to stick together. Don’t worry if the consistency seems too thin or is not clumping together well – when you start to cook the spinach burgers, the egg will help it stay formed and stick together.

Add a small amount of olive oil to a frying pan over medium heat. Portion out patties to your desired size (nutritional information below is calculated for 5 servings) and place them onto the pan.

Cook for 3 minutes on each side, twice, until the outside is crisp and golden. Serve while hot; you can eat them plain or on a hamburger bun or tortilla.

These keep well in the refrigerator for several days.

Roasted Eggplant Caprese Salad



  • 1 eggplant, sliced into 1/2-inch rounds

  • Salt

  • 3 large or steak tomatoes, sliced into 1/2-inch rounds

  • Extra virgin olive oil

  • 20 basil leaves, more for the dressing

  • 16 Oz. fresh mozzarella cheese, sliced

  • Basil Vinaigrette (optional)

  • 1 small garlic clove, chopped

  • 1 cup packed basil leaves

  • 1/4 cup extra virgin olive oil

  • 1/2 tbsp lime juice

  • Pinch crushed red pepper

  • Salt and pepper


  1. Preheat the oven to 425 degrees F.

  2. Spread the eggplant slices on a large tray and sprinkle generously with salt. Leave for 30 minutes; the eggplant will “sweat out” it’s bitterness. When ready, pat the eggplant dry.

  3. Place the eggplant slices and the tomato slices on a large baking sheet. Drizzle with olive oil. Roast in the 425 F degree heated-oven for 10-15 minutes. Remove from the oven, but leave the oven on for step # 5.

  4. When the eggplant and tomatoes are cool enough to handle, bring a small baking dish (about 6″x 9″) and begin to assemble the Caprese salad. Arrange the eggplant, tomato, cheese and basil in the baking dish forming a tight row. Repeat the pattern (as you see in the tutorial picture below) until you fill the baking dish side-to-side.

  5. If you like, place the baking dish in the oven to heat for 7-10 minutes (just until the cheese melts slightly).

  6. While the Caprese salad warms up, make the basil vinaigrette. In a small food processor, blend the chopped garlic with the basil leaves, olive oil, lime juice and spices.

  7. When ready, remove the roasted eggplant Caprese salad from the oven and spoon some of the basil vinaigrette on top. Place the extra basil vinaigrette in a bowl to serve next to the salad. Slice a loaf of crusty bread to serve along. Enjoy!

Baked Parmesan Zucchini Fries


Prep time

5 mins

Cook time

22 mins

Total time

27 mins

Serves: 4 servings


  • 2 medium zucchini

  • ½ cup all purpose flour (optional)

  • 2 eggs, lightly beaten

  • ½ cup Panko bread crumbs

  • ¼ cup grated Parmesan cheese

  • ¼ tsp salt

  • ¼ tsp pepper

  • ¼ tsp paprika

  • ¼ tsp garlic powder

  • ¼ tsp Italian seasoning


  1. Preheat the oven to 425F.

  2. Line a baking sheet with foil and spray with cooking spray.

  3. Combine bread crumbs, Parmesan cheese, salt, pepper, paprika, garlic powder and Italian seasoning in a small bowl.

  4. Cut off the ends of the zucchini. Cut the zucchini in half and then cut into ½-inch wide stripes or wedges.

  5. Coat the zucchini with flour, if desired. This step is optional.

  6. Dip the zucchini strips into the beaten egg and shake off excess.

  7. Dredge zucchini in the bread crumb mixture and place on the prepared baking sheet.

  8. Repeat for all zucchini fries. Spray the top of the zucchini with cooking spray.

  9. Bake zucchini fries for 22 to 25 minutes, or until golden brown and crisp. Turn over halfway through.

Creamy Tomato, Cucumber & Onion Salad



  • 3 medium tomatoes

  • 2 medium cucumbers

  • ½ medium onion

  • 1 large garlic clove

  • 3 Tbsp mayo

  • 2 Tbsp sour cream

  • ⅛ tsp pepper

  • Salt to taste


  1. Cut 3 tomatoes into 1" pieces, cut 2 cucumbers in half and slice and thinly slice ½ of the onion. Combine all of the prepared vegetables in a medium bowl.

  2. In a small bowl, combine 3 Tbsp of mayo, 2 Tbsp of sour cream, 1 pressed garlic clove and pepper. Mix well.

  3. Mix the dressing into the vegetables. Add salt to taste just before serving.

Garden Vegetable Pie



  • 1 (9-inch) prebaked deep dish pie shell

  • 3 tomatoes , peeled and sliced

  • 1 small zucchini , sliced into rings

  • 1 small yellow squash , sliced into rings

  • 1/2 cup sliced sweet or red onion

  • 10 fresh basil leaves , chopped

  • 1 cup grated mozzarella

  • 1 cup grated cheddar

  • 3/4 cup mayonnaise (or half mayo, half Greek yogurt)

  • 2 Tbsp fresh grated Parmesan Cheese

  • Salt and pepper


  1. Preheat oven to 350 degrees F.

  2. Place the tomatoes in a colander in the sink in 1 layer. Sprinkle with salt and allow to drain for 10 minutes. Use a paper towel to pat-dry the tomatoes and make sure most of the excess juice is out. (You don't want wet (juicy) tomatoes or your pie will turn out soggy).

  3. Heat a large skillet over medium-high heat. Season zucchini and squash with salt and pepper. Saute the squash in a single layer for 2-3 minutes on each side or until golden brown. Remove to a paper towel. 

  4. Layer the tomato slices, zucchini, squash, and onion on the bottom of the pie shell. Sprinkle basil on top. Combine the grated cheeses and mayonnaise together. Smooth cheese mixture over the top and sprinkle parmesan cheese on top. Bake for about 30 minutes or until lightly browned. Allow to cool for at least 10 minutes.

  5. To serve, cut into slices and serve warm.

Southwest Spiced Chicken Dinner


1/4 teaspoon cayenne pepper
1 teaspoon paprika
1 teaspoon ground cumin
1 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon pepper 
3 tablespoons olive oil, divided 
2 boneless, skinless chicken breasts 
1/2 cup shredded pepper jack, sharp cheddar cheese or mozzarella 
1 cup quinoa, cooked
1 green bell pepper, chopped 
1 cup chopped cherry or Roma tomatoes
1 can corn, rinsed and drained 
2 tablespoons lime juice (about 2 limes) 

Preheat oven to 350ºF. 
In a small bowl, mix cayenne, paprika, cumin, onion powder, salt, pepper and 2 tablespoons olive oil to combine. 

On a large cutting board, flatten chicken with a rolling pin until it is 1/4-inch thick. 

Rub chicken all over with spice paste. Top each flattened breast evenly with 3/4 of the cheese. Roll each chicken breast into a log and pierce them with toothpicks to hold them in place. Transfer chicken rolls to a foil-lined baking sheet and top with remaining cheese. Bake until cooked through, about 15-20 minutes. 

Meanwhile, toss quinoa, bell pepper, tomatoes and corn with lime juice and remaining 1 tablespoon of olive oil. Transfer salad to a serving platter. 

Slice chicken into strips and arrange over quinoa salad. Serve immediately or at room temperature. Alternatively, store in an airtight container up to 2 days.

Chicken Fajitas


Vegetable Stir-fry:
2 Onions, sliced in rings
8 Ounces Mushrooms, sliced
1 Bell Pepper, sliced lengthwise
4 Carrots, sliced
1 Sweet Potato, cut into strips

2 Chicken Breasts, cut into strips
1 Cup Cilantro, chopped
2 Cloves of Garlic, minced
2 tsp Cumin
1 ½ tsp Chili Powder
½ Lime; use it’s freshly squeezed juice
1 ½ Tbsp Olive Oil
½ tsp Red Pepper Flakes
½ tsp Salt

Optional/Suggested Sides:
Avocado, sliced
Tortillas or Taco Shells
Shredded Cheese

*Because the chicken fajitas as listed are low in carbohydrates, you will want to make sure to add some kind of side dish that ups the carb quota a bit (beans, couscous, quinoa, rice are all good options).

Cut the chicken breasts into strips and marinate for at least 2-3 hours.

Cook the chicken (along with the sauces) in a pan, while at the same time starting to sauté the vegetables in a large, separate saucepan. If you are going to make rice, couscous or another grain that takes about 20 minutes to cook, start them now and they will be ready at about the same time that your meat & veggies are ready to eat.

Keep both the vegetable stir-fry and the chicken on medium heat, stirring frequently. For the first ten minutes, place the lid on the vegetables for 3-5 minutes at a time to help cook them faster (stirring intermittently). Once the chicken is cooked – roughly 7-10 minutes in – add it into the large saucepan of vegetables and cook uncovered for the last 10 minutes.

Banana, Date and Almond Shake


Serves 2

– 2 large ripe bananas

– 1 and a 1/2 cups of almond milk (make sure it’s cold)

– 6 medjool dates

– 2 teaspoons of almond butter

– 2 teaspoons of cinnamon

Optional: 2 teaspoons of maca for an energy boost

Peel the bananas and remove the stones from the dates. Then place all the ingredients in a blender and blend into a creamy deliciousness, this should take 2-3 minutes. Sip, serve and love.

P.S. If your milk isn’t already cold I’d recommend adding a couple of ice cubes or putting the smoothie in the fridge for 1/2 an hour.

Watermelon Salsa



15 Minutes




12 Servings


  • 1/2 whole Small Seedless Watermelon, Diced

  • 1/2 whole Red Onion, Diced

  • 1 whole Red Bell Pepper, Seeded And Diced

  • 1 whole Green Bell Pepper, Seeded And Finely Diced

  • 1 whole Yellow Bell Pepper, Seeded And Finely Diced

  • 2 whole Jalapeños, Seeded And Finely Diced

  • 1 whole Bunch Cilantro, Chopped

  • 2 whole Juice Of 1 To 2 Limes

  • 1/2 teaspoon Salt


Throw all the ingredients into a large bowl and toss it together. Taste with a chip and adjust ingredients as needed.

Serve with chips or on top of grilled chicken or fish...or as a side salad!

Cantaloupe & Berry Salad



  • 1/2 cantaloupe, scooped with melon baller

  • 1 cup strawberries, thinly sliced

  • 1 cup blueberries

  • 1 tablespoon freshly squeezed lime juice

  • 1/2 teaspoon lime zest

  • 2 teaspoons chopped mint leaves


  1. In a large bowl, combine cantaloupe, strawberries, blueberries, lime juice and zest and mint; set aside in the refrigerator for at least 30 minutes.

Grilled Fruit Pizza




  • 3/4 cup ricotta cheese

  • 1 Tbsp honey

  • 1 tsp fresh rosemary finely minced

  • 1 1/2 tsp fresh basil finely minced

  • Pinch of salt


  • 1 store-bought flatbreador plain naan

  • Variety of sliced fresh fruits (such as orangespeaches, watermelon, strawberries, mangoes and kiwi)

  • 1/4 cup fresh blueberries

  • Drizzle of honey

  • Fresh basil and mint to garnish



  2. Add ricotta ingredients (ricotta, honey, herbs and salt) to a mixing bowl and use a hand mixer to cream together until well incorporated and fluffy (about 1 minute), and set aside.


  4. Preheat grill over MED heat and oil grill grates. Alternatively, preheat an indoor grill pan over MED heat and brush lightly with vegetable oil.

  5. Place flatbread on the grill for about 1 minute per side, or until charred grill marks are present. Remove from grill.

  6. Add sliced fresh fruit and grill for about 1-3 minutes (check on them after 1 minute - more delicate fruits won't take long). Remove to a plate.

  7. Spread grilled flatbread with whipped honey herb ricotta and top with grilled fruit.

  8. Drizzle with honey and sprinkle with fresh basil and mint to garnish.

Cheesy Garlic Parmesan Spinach Spaghetti Squash


prep 10 mins

cook 60 mins

total 1 hour, 10 minutes

yield 2-4 servings


  • 1 medium spaghetti squash

  • 2.5 TBSP minced garlic

  • 1 tsp olive or avocado oil

  • 5 oz fresh spinach, chopped

  • 1/2 cup cream

  • 1 TBSP cream cheese (optional but deeeelish!)

  • 1/2 cup freshly grated parmesan cheese, plus extra for topping

  • salt and pepper, to taste

  • grated or sliced mozzarella for topping, to taste


  1. Pre-heat oven to 400 degrees F.

  2. Slice your spaghetti squash in half lengthwise and scoop out the seeds. For easy cutting, feel free to stick each squash in the microwave to soften it up just a tad. Pierce it a few times with a knife and cook for for 3-5 minutes. The knife slides through way easier this way! Smaller squash will need about 3-4 minutes while larger ones will be good to go at 5 min.

  3. Next grab a lipped baking sheet or a rimmed baking dish.

  4. Rub the cut side of the squash with a teeny bit of olive oil.

  5. Place inside a baking dish or atop rimmed baking sheet and roast face-down for about 40 minutes, or until tender and easily pierced with a fork. Cooking time will vary a bit depending on the size of your squash, and larger squash will need to roast a bit longer to tenderize. Once ready, the once rock-hard exterior of the squash will be visibly softened with a tender interior.

  6. The squash can be roasted and stored in the fridge for a few days if you'd like to meal prep and plan ahead for a speedier dinner.

  7. While the squash roasts, start on the sauce.

  8. In a medium pot or skillet, bring a drizzle of olive oil to medium-high heat and sauté garlic until fragrant.

  9. Next add the spinach and stir until wilted. Add your cream, cream cheese (totally optional but totally tasty) and parmesan cheese and stir well.

  10. Season with salt and pepper to taste and remove from heat.

  11. Once squash is done roasting, allow to cool until easily handled or pop on an oven mit and use a fork to separate and fluff the strands of spaghetti squash.

  12. Pour your sauce over each squash boat, stir to mix, and top with a little mozzarella cheese and additional parm cheese, if desired.

  13. Bake at 350 degrees F for around 20 minutes or until hot and bubbly.

  14. For a golden cheesy topping, flip your oven to broil on high for just a minute or two until lightly browned. Dive in while it's HOT!

Oven Roasted Butternut Squash


Serves: Serves about 4



  1. Preheat the oven to 375F

  2. Cut the butternut squash in half and scoop out the guts and seeds with a spoon; place them in a broiler pan and drizzle them with a generous amount of extra-virgin olive oil, then sprinkle liberally with salt and pepper.

  3. Turn the squash flesh side down and pour about ¼ cup of water in the bottom of the pan.

  4. Bake in the oven, uncovered, for about 40-45 minutes, until the squash becomes really soft and can easily be pierced with the tip of a sharp knife. Check from time to time to make sure the squash isn't burning. You want the water to eventually completely evaporate, which will allow the squash to caramelize, but you don't want things to burn. Add a little bit more water if you feel things are getting a tad too dry and dark...

  5. When the squash is fully cooked, remove it from the oven and allow it to cool for a few minutes until you can safely handle it, then scoop out the flesh with a spoon.

  6. Serve as is or mash roughly with a fork or potato masher.

Fresh Figs with Ricotta and Honey

Serves 4 to 6



  • 8 fresh figs

  • 1/2 cup fresh ricotta cheese

  • 1/4 cup shelled pistachios, chopped

  • 4 tablespoons honey or agave nectar, plus more to taste

  • 4 tablespoons mint leaves, finely chopped


  • 1. Using a sharp knife, split each fig down the middle from the top (tapered stem end) to the bottom (plump broad end), but without cutting all the way through the fig (stop about 1/4 inch from the bottom of the fig).

  • 2. Using the tip of a teaspoon, fill the split center of each fig with a generous dollop of ricotta.

  • 3. Scatter the pistachios in a shallow bowl or on a small plate. Drizzle the honey on a small plate. Gently grasp each fig without squeezing it and dip its bottom first in the honey, then in the pistachios. Arrange the figs on a large plate or serving platter. Drizzle the figs with additional honey to taste and sprinkle with the fresh mint. Serve as soon as you can (as if you could resist doing anything else).

Simple Maple Vanilla Baked Pears


yeild: SERVES 4

prep time: 5 MINUTES

cook time: 25 MINUTES

total time: 30 MINUTES

4 ingredient super simple maple vanilla baked pears that are cooked until warm and soft, completely infused with maple and vanilla, and topped with crunchy granola.


  • 4 pears

  • 1/2 cup (120ml) pure maple syrup

  • 1/4 teaspoon ground cinnamon

  • 1 teaspoon pure vanilla extract

  • optional toppings: maple pecan granola, Greek yogurt


  1. Preheat oven to 375°F (190°C). I don't line my baking sheet when I make these, but you absolutely can with parchment or a silicone baking mat.

  2. Cut pears in half, then cut a small sliver off the underside so the pears sit flat when placed upright on the baking sheet. See video above for visual. Using a large or medium cookie scoop or melon baller (or even a teaspoon), core out the seeds. Arrange pears, facing up, on the baking sheet. Sprinkle evenly with cinnamon-- feel free to add more cinnamon if you'd like.

  3. Whisk the maple syrup and vanilla extract together in a small bowl. Drizzle most of it all over the pears, reserving about 2 Tablespoons for after the pears are finished baking.

  4. Bake pears for about 25 minutes until soft and lightly browned on the edges. Remove from the oven and immediately drizzle with remaining maple syrup mixture. Serve warm with granola and yogurt. Store leftovers in the refrigerator for up to 5 days.

  5. Make ahead tip: Pears are best baked right before they are served, but you could bake them completely and refrigerate for up to 5 days. Then, warm back up in the oven for 10 minutes and top with remaining maple syrup mixture, granola, and yogurt right before serving.

Spicy Toasted Pumpkin Seeds


Prep Time

5 mins

Cook Time

20 mins

Total Time

25 mins

If you're getting ready to carve pumpkins be sure to save those pumpkin seeds for Toasted Pumpkin Seeds. With a few seasonings and a visit to the oven, you can have a tasty and healthy snack at your fingertips.

Serves: 4


  • 1 cup pumpkin seeds, rinsed and dry

  • ½ teaspoon garlic powder

  • ½ teaspoon salt

  • ¼ teaspoon cayenne powder

  • ½ ounce olive oil


  1. Preheat oven to 375-degrees F.

  2. In a bowl combine all ingredients until seed are coated well.

  3. Spread evenly on a baking sheet and bake until toasted and slightly browned, about 15-20 minutes, tossing halfway through. Watch carefully to avoid burning as all ovens vary on cook times. Remove from oven, and let cool before serving.

How to Cook a Pumpkin in a Slow Cooker


Yield: 1 pumpkin makes about 1 1/2 cups


  • 1 or 2 sugar pie pumpkins (3 to 5 pounds each)


  1. Wash the outside of the pumpkin with warm water taking care to scrub off any dirt if necessary. Remove the stem and cut the pumpkin in half. Remove the seeds (you can save them to roast) and the stringy parts of the inside of the pumpkin with a spoon or an ice cream scoop.

  2. Place the pumpkin halves skin side up in your slow cooker and cook on high for 2-3 hours or until a fork pierces through the skin of the pumpkin easily. Allow the pumpkin to cool enough to handle and then scrape the flesh from the shell with a spoon.

  3. Use the fresh pumpkin as you would canned pumpkin. Mash the insides with a fork to remove lumps or you may choose to puree it in a food processor or blender before using to get a very smooth texture.

  4. Store pumpkin flesh in the fridge for up to a week or in the freezer for up to 6 months. .


If the pumpkin isn’t fitting well in your slow cooker feel free to cut it into a few more pieces.

Super Simple Stuffed Delicata Squash



  • 4 large delicata squash, ends cut off, sliced vertically and deseeded

  • 1 lb. lean ground turkey or chicken

  • ½ small onion, diced

  • 2 garlic cloves, minced

  • 1 (14.5 oz.) can diced tomatoes, drained

  • 1 teaspoon seasoning salt (use your favorite)

  • 2 handfuls fresh spinach, chopped


  1. Preheat oven to 400 degrees F.

  2. Brown meat in a large skillet over med-high heat. After meat has been cooking for about 2-3 minutes, add onion and garlic.

  3. Meanwhile, you may want to pop the squash in the microwave for about 1 minute to soften the squash up a bit.

  4. Once meat is almost fully cooked, add tomatoes, seasoning salt and spinach. Stir to combine and continue to cook until spinach is wilted. This should only take a couple of minutes.

  5. Use a slotted (this will help drain excess liquid) spoon to spoon the turkey mixture into the squash halves. Fill them as full as possible. You may have extra turkey mixture, which makes a very tasty salad topping.

  6. Bake stuffed squash at 400 degrees F. for 20 to 30 minutes, until tops are browned and squash is soft.

  7. Enjoy

Gingerbread Banana Bread

Total Time: 45m

Yield: 10-12 slices



  • 1 3/4 cups mashed banana (420g)

  • 1 1/2 tsp pure vanilla extract

  • 1/3 cup milk of choice OR oil

  • 1/4 cup pure maple syrup, agave, or honey

  • 1/4 cup molasses – blackstrap

  • 1 1/2 tbsp vinegar

  • 1 tsp baking soda

  • 2 1/2 tsp cinnamon

  • 2 tsp ground ginger

  • 1/2 tsp ground cloves

  • 1/8 tsp ground nutmeg

  • 3/4 tsp each: baking powder and salt

  • 2 cups white flour

  • optional pinch stevia or 3 tbsp sugar (for more of a dessert bread)

  • optional 1/2 cup raisins or crushed walnuts


Grease a 9×5 loaf pan very well, going up the sides. (Or line the pan with parchment.) Preheat oven to 350 F. Whisk the first 6 ingredients together in a bowl, then set aside. In a large bowl, stir remaining ingredients together very well. Pour wet over dry, stir just until evenly mixed, and smooth into the loaf pan. Bake on the center rack for 33 minutes – then do not open the oven even to peek, but turn off the heat. Let sit in the closed oven for 10 additional minutes. Remove and let cool completely before going around the sides with a knife and inverting onto a plate or cutting from the pan. Store leftover slices in the fridge for 2-3 days or freeze for up to a month.