Recipes

• 1 apple diced small
• 1/2 tbsp butter
• 1 tsp cinnamon
• pinch of nutmeg
• 1/2 tsp pumpkin pie spice
• 1/4 cup water
• 1/2 lemon, juiced

• 1 cup unsweetened vanilla almond milk
• 1 cup water you can also just use 2 cups of almond milk and not use water
• 2 tablespoons ground flaxseed or flaxseed meal
• 2 tablespoons cacao nibs or cacao powder do not use regular Hershey's baking cocoa powder
• 1/4 cup walnuts
• 1 1/2 bananas they can also be frozen to make the smoothie colder
• 2 large handfuls organic power greens or kale or spinach
• 1 carrot
• 1 teaspoon cinnamon
• 1 teaspoon turmeric
• 1/4 teaspoon ground pepper this increases the absorption rate of the turmeric

• 2 eggs whisked
• 1 banana
• 2 tablespoons all-natural almond butter
• 1/2 teaspoon cinnamon

• 1 1/4 cups 100% stone ground whole wheat pastry flour spooned and leveled
• 1 cup old-fashioned thick rolled oats not instant
• 1/4 cup flaxseed meal or ground flaxseed
• 1/4 cup raw walnuts
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon kosher salt
• 1 cup 2% plain greek yogurt
• 1/2 cup packed brown sugar
• 1 1/2 tablespoons melted butter
• 1/2 cup unsweetened applesauce
• 1 tablespoon grated orange zest
• 1/4 cup fresh squeezed orange juice from the orange you zested
• 1 large egg
• 1 teaspoon pure vanilla extract
• 2 cups fresh or frozen blueberries wild blueberries are extra healthy!

• 2 cups raw rolled oats not instant or quick cook
• 1/2 cup walnuts
• 1/2 cup almonds
• 1/4 cup dried cranberries you can use dried cranberries, raisins, dried cherries, dried blueberries or a mix of any or all of these
• 1/4 cup mini chocolate chips
• 1/4 cup ground flaxseed
• 2 tablespoons raw honey or manuka honey
• 1 tablespoon real maple syrup
• 1 teaspoon cinnamon
• 1 pinch salt

• 1/2 cup thick rolled oats do not use quick cooking oats
• 1 egg
• 1 egg white
• 1 tablespoon milk or non-dairy milk
• 1 tablespoon ground flaxseed
• 1/2 teaspoon cinnamon
• 1/2 teaspoon vanilla

• 1/3 c thick rolled oats do not use instant oats
• 1/3 c water, milk or non-dairy milk
• 1/3 c plain greek yogurt
• 1/3 c blueberries fresh or frozen
• dash cinnamon
• 1-2 tbsp chia seed, ground flaxseed or hemp seed
• 2 tbsp raw almonds and walnuts chopped

• 1 1/4 cups thick rolled oats
• 1 cup whole wheat pastry flour
• 1 1/2 tsp baking powder
• 1 1/2 tsp ground cinnamon
• 1/4 tsp kosher salt
• 1/4 cup unsweetened applesauce
• 4 tbsp butter melted and cooled
• 1 egg
• 1 tsp vanilla extract
• 1/4 cup coconut palm sugar
• 1/4 cup light muscovado sugar can substitute with light brown sugar
• 1/3 cup semi-sweet chocolate chips
• 1/4 cup raisins
• 1/4 cup chopped walnuts

• 1/2 cup all-natural almond butter or any nut butter you may prefer
• 2 tbsp. real maple syrup
• 3 tbsp. coconut sugar
• 1 egg
• 1 tsp. pure vanilla extract
• 1/4 cup whole wheat flour
• 1 cup thick-rolled oats
• 1/2 tsp. baking soda
• pinch of salt
• 1/2 cup dark chocolate chips or any chocolate chip you prefer

• 1/3 cup avocado or canola oil
• 1/4 cup real maple syrup
• 1/2 cup almond milk or oat milk
• 1 tsp. vanilla extract
• 1 cup whole wheat flour
• 2 tsp. baking powder
• 2 ripe or overripe bananas or 1/2 cup frozen blueberries or wild blueberries
• 1/4 cup walnuts optional with blueberry version

• 1 cup` almond butter
• 1 egg
• 1/2 tsp. salt
• 1/2 tsp. baking soda
• 1/2 cup coconut palm sugar
• 1/2 tsp. vanilla
• 1/2 cup chocolate chunks or chocolate chips

• 1 cup flour
• 1/2 cup whole wheat pastry flour
• 1/2 tsp. salt
• 1/2 tsp. baking powder
• 1/2 tsp. baking soda
• 1/2 tbsp. cinnamon
• 2 large eggs
• 1/2 cup canola oil
• 1/2 cup unsweetened applesauce
• 1/4 cup coconut sugar
• 1/4 cup sugar
• 1 small zucchini grated and water squeezed out
• 1/2 cup walnut pieces
• powdered sugar

Dry Ingredients

• 1 1/2 cups whole wheat pastry flour I use Bob's Red Mill brand
• 1/4 cup coconut sugar
• 1/4 cup sugar
• 1/2 cup cocoa powder
• 1 tsp. baking soda
• 1/8 tsp. salt
• 1/2 cup chocolate chips + some extra for topping

Wet Ingredients

• 1 cup mashed banana
• 2 large eggs whisked
• 1/4 cup maple syrup
• 1/4 cup almond or peanut butter
• 1 small zucchini shredded
• 1 tsp. vanilla extract
• 3/4 cup unsweetened plain almond milk
• 2 tbsp. melted coconut oil

• 1 1/2 cups frozen bananas
• 1/2 cup frozen strawberries
• 5 tbsp unsweetened plain almond milk
• 2 tbsp mini chocolate chips plus a few to sprinkle on top when it's done!

• 1 egg
• 1/4 cup brown sugar
• 1/4 cup granulated sugar
• 1/4 cup unsalted butter softened
• 2 teaspoons vanilla extract
• 1 1/2 cups old-fashioned rolled oats not instant or quick-cooking
• 1 1/4 cup whole wheat pastry flour
• 1 teaspoon ground cinnamon
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 cup chocolate chips
• 1/2-1 cup ripe or overripe bananas mashed

• 1 1/2 cups rolled oats not instant
• 2 ripe bananas
• 1/4 cup flaxseed meal
• 1/3 cup mini chocolate chips

• 1/4 c . good quality dark or semisweet chocolate chips , melted
• 1/8 c . all-natural almond or peanut butter
• 2 ripe bananas
• sea salt (optional)
• crushed nuts (optional)

• 1 ¼ cup whole wheat flour
• ¾ cup rolled oats
• 1 teaspoon cinnamon
• ½ teaspoon baking soda
• ½ teaspoon baking powder
• ¼ teaspoon salt
• 1/4 cup butter softened
• ¼ cup all-natural almond butter
• 1/2 cup brown sugar
• 2 tablespoons raw, unprocessed honey
• 1 egg
• 1 teaspoon vanilla extract
• ½ cup almonds
• 1/3 cup pumpkin seeds
• 2 tablespoons flaxseed meal
• ½ cup dried cranberries

Chicken Shawarma

• 1.5 lbs thinly-cut raw chicken breast cut into small pieces
• 3/4 tsp cumin
• 3/4 tsp turmeric
• 3/4 tsp coriander
• 3/4 tsp garlic powder
• dash ground cloves
• 1/2 tsp salt
• 1 yellow onion halved and thinly sliced
• 1 green bell pepper chopped
• 1 lemon juiced
• 2 tbsp extra virgin olive oil

Mini Roasted Potato Chunks

• 1.5 lb. bag of small red potatoes washed and chopped into little chunks with skin on*
• 2 tbsp extra virgin olive oil
• 1 tsp salt
• 2 tsp Mediterranean Seasoning Blend

Greek Salad

• 1 5 oz. bag organic mixed greens
• 1 cucumber diced
• 4 small tomatoes cut into wedges
• 1/2 cup crumbled feta cheese
• 1 tbsp extra virgin olive oil
• 1 tbsp aged balsamic vinegar
• 1/2 tsp kosher salt
• 1 tbsp honey
• freshly ground pepper

Tahini Sauce

• 1/2 cup tahini
• 1/2 tsp salt
• 1/4 tsp garlic powder
• 1/2 cup warm water
• 1 tbsp freshly squeezed lemon juice

Tacos

• 2 tbsp extra virgin olive oil
• 1 lb ground turkey breast
• 1 onion chopped
• 2 tsp chili powder I used Trader Joe's Chili Lime Seasoning Blend
• 2 tsp smoked paprika
• 1 1/2 tsp ground cumin
• 1 tsp garlic powder
• 1/4-1/2 tsp crushed red pepper
• 1/2 tsp oregano
• 1 tsp salt
• 8 small corn tortillas
• 1 cup shredded sharp white cheddar cheese I used thick-cut
• romaine lettuce and tomatoes chopped for toppings

Creamy Cilantro Avocado Sauce

• 1 ripe avocado
• 1 big bunch of fresh cilantro lower stems removed and discarded
• 1-2 limes juiced
• 2 cloves fresh garlic
• 1/4 cup plain Greek yogurt
• 1 tbsp mayonnaise
• 1 tsp sugar
• 1 pinch sea salt
• 1 pinch cayenne pepper

• 1 8-10 oz. bag brussels sprouts chopped
• 1 bunch thin asparagus
• 1 red onion sliced
• 4 cups baby spinach
• 1 avocado sliced
• 2 green onions sliced
• 1/2 cucumber thinly sliced
• 1/2 cup brown rice you can use quinoa instead
• sesame seeds
• Trader Joe's Everyday Seasoning or any seasoning you like!
• extra virgin olive oil

Carrot Ginger Dressing

• 1/4 cup extra virgin olive oil
• 1/3 cup seasoned rice vinegar
• 2 large carrots peeled and roughly chopped
• 2 tbsp. fresh lime juice
• 1 tbsp honey
• 1 tsp. sesame oil
• 1/2 tsp. kosher salt
• 1 tbsp. minced fresh ginger or ginger paste in a tube

• 4 boneless skinless chicken breast cutlets I prefer thin chicken cutlets, but regular boneless chicken breasts can work as well.
• 2 vidalia onions
• 2 tbsp extra virgin olive oil

Spice Mix

• 2 tsp ground cumin
• 2 tsp Trader Joe's Chili Lime Seasoning Blend you can also use chili powder
• 2 tsp garlic powder
• 2 tsp onion powder
• 2 tsp oregano
• 2 tsp thyme
• 2 tsp powdered mustard
• 1 tsp freshly ground black pepper
• 2 tsp salt
• 1 tbsp coconut sugar

Turmeric Rice

• 1 cup brown rice
• 2 tsp turmeric

• 2 tbsp. extra virgin olive oil
• 1 tsp. cumin
• 1 9 oz. bag shredded brussels sprouts
• 1/2 small red cabbage head sliced thin and chopped
• 1 lime juiced
• 1 15 oz. can black beans rinsed and drained
• 8 small corn tortillas
• 1 avocado sliced
• 1/2 cup shredded Mexican cheese
• 1/4 cup cilantro chopped

Pickled Onions

• 2 tbsp. red wine vinegar
• 1 1/2 tbsp. cold water
• 1/4 tsp. sugar
• kosher salt and pepper
• 1/2 red onion sliced thin

Homemade Creamy Sauce

• 1/3 cup mayonnaise
• 2 tbsp. plain oat milk
• 2 tbsp. fresh lemon juice
• 1 tsp. garlic powder
• 1/4 tsp. cayenne pepper

Tofu

• 1 block extra firm organic tofu

Udon Noodle Sitr Fry

• 1 tbsp. canola oil
• 1/2 large onion sliced
• 1 large carrot diced
• 3 cups fresh baby spinach chopped
• 3 cups shredded white cabbage
• 1 cup broccoli crowns chopped
• 8 oz. dried udon noodles
• 2 stalks green onions sliced
• 1/2 cup fresh cilantro chopped
• 1 tbsp. sesame seeds

Stir Fry Sauce

• 1/2 cup low sodium soy sauce you can also use 1/4 cup low sodium soy sauce + 1/4 cup coconut aminos to help lower the total sodium content of the dish without sacrificing flavor
• 4 tsp. rice vinegar
• 2 tsp. sesame oil
• 1 tbsp. brown sugar
• 2 cloves fresh garlic minced
• 1 tbsp. fresh ginger minced (I like to buy it in the tube)
• 2 tsp. Asian chili garlic sauce

• 1 cup dry red lentils
• 3 cups water
• 3 plum tomatoes
• 2 tsp. canola, grapeseed or olive oil
• 1/2 cup white or yellow onion finely chopped
• 2 cloves fresh garlic minced
• 1/2 tsp. sesame seeds
• 1/2 tsp. cumin
• 1/2 tsp. fennel seeds
• 1/2 tsp. ground mustard
• 1/2 tsp. fenugreek seeds
• 1 bay leaf
• 1 tsp. turmeric
• 1 tsp. kosher salt
• 1 lime juiced
• 8 sprigs fresh cilantro
• 1 big handful fresh baby spinach chopped

• 1 cup raw quinoa you can also use brown rice
• 2 large boneless chicken breasts
• 1 red onion sliced
• 2 large heads broccoli florets stalks removed and broccoli chopped
• 1 small red cabbage sliced
• 1 12 oz. bag brussels sprouts trimmed and quartered
• extra virgin olive oil
• 1 tsp. grapeseed oil
• salt and pepper
• 1 tsp. onion salt
• 1 tbsp. garlic powder
• barbecue sauce

Honey Mustard Sauce

• 1/4 cup mayonnaise
• 1 tbsp. yellow mustard
• 1 tbsp. dijon mustard
• 1 tbsp. honey
• 1/2 lemon juiced

• 1 1/2 lbs. wild Sockeye salmon fillets wild is always best!

Spice Rub

• 1 tbsp. smoked paprika
• 1 tsp. cumin
• 1 tsp. chili powder
• 1 tsp. brown sugar
• 1/2 tsp. kosher salt
• 1/4 tsp. black pepper
• extra virgin olive oil

• 2 tbsp. extra virgin olive oil
• 1 lb. ground turkey, chicken or beef
• 1 yellow onion diced
• 1 yellow bell pepper diced
• 2 cloves fresh garlic minced (or 1 tbsp. garlic paste in the tube)
• 1 tsp. smoked paprika
• 1 tsp. chili powder
• 1 tsp. cumin
• 1 tsp. garlic powder
• 1/4-1/2 tsp. cayenne pepper or more to your liking!
• 2 1/2 cups enchilada sauce
• 1 cup cooked brown rice or quinoa
• 1 jalapeno pepper seeded and chopped (optional!)
• 1 lime or lemon juiced
• 1/4 cup fresh cilantro chopped (or 2 tbsp. cilantro paste in the tube)
• 1 1/2 cups shredded sharp cheddar cheese
• 1 avocado diced
• optional topping: plain greek yogurt
• tortilla chips

Roasted Vegetable and Barley Bowl

• 1 unpeeled sweet potato diced with skin on
• 1/2 head red cabbage chopped
• (1) 9 oz. bag shredded brussels sprouts
• (1) 4 oz.container sliced shiitake mushrooms
• 1/2 cup raw pearled barley
• 3 tbsp. extra virgin olive oil
• salt and pepper
• Spike Original Seasoning or any all-purpose seasoning or any seasonings you like!

Tahini Sauce

• 1 big squeeze garlic stir-in paste I've been loving this lately! You can use 1 clove garlic minced instead.
• 1/2 tsp. kosher salt
• 1/2 cup tahini paste
• 1/2 lemon, juiced
• 1/4 cup water
• 1 handful fresh flat-leaf Italian parsley chopped

• 2 large organic boneless chicken breasts cut into chicken nugget size
• salt and pepper to taste
• 1 tbsp extra virgin olive oil
• 6 tbsp whole wheat seasoned bread crumbs
• 2 tbsp panko bread crumbs
• 2 tbsp grated parmesan cheese
• cooking spray

Honey Mustard Dipping Sauce

• 3 tbsp dijon mustard
• 2 tbsp mayonnaise
• 1 tbsp honey

• 4 boneless chicken breasts I prefer thin cut breasts
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground pepper
• 1/3 slivered almonds
• 1/2 cup apricot preserves
• 1 1/2 tablespoons low-sodium soy sauce
• 1 tablespoon whole grain mustard
• 1 tablespoon butter

• 5 large bell peppers any variety of colors you like
• 1 onion diced small
• 1 large carrot diced small
• 1 zucchini diced small
• 2 garlic cloves minced
• 3 cups fresh baby spinach chopped
• 3/4 cup quinoa
• 1 28 oz. can tomato sauce
• 1 small package crumbled feta cheese
• 1 lb. ground turkey breast
• 2 teaspoons lemon pepper
• 2 teaspoons thyme
• 2 teaspoons oregano
• 2 teaspoons Italian seasoning
• 1 tablespoon extra virgin olive oil

• 1 tablespoon butter
• 3 teaspoons extra virgin olive oil divided
• 1/2 sweet onion chopped
• 2 cloves garlic minced
• 1 pound shiitake mushrooms stems discarded and tops chopped
• 1 tablespoon thyme
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1 teaspoon all-purpose seasoning or chicken seasoning I used Lesley Elizabeth Rosemary Basil Seasoned Sea Salt
• 4 cups low-sodium chicken broth
• 1/2 cup black rice
• 1 pound chicken breast sliced thin into small pieces
• 2 cups fresh baby spinach chopped
• 2/3 cup shredded asiago cheese

• 2 tablespoons extra virgin olive oil
• 4 cloves garlic minced
• 1 small white onion diced
• 2 carrots diced
• 1 pound raw ground turkey breast
• 1 28 ounce can crushed tomatoes with basil
• 1 15 ounce can tomato sauce
• 1 tablespoon oregano
• 1 tablespoom Italian seasoning
• 1 tablespoon half & half
• 1 teaspoon sugar
• 1 teaspoon sea salt
• 1/2 teaspoon freshly ground pepper
• grated parmesan

• 1/2 tablespoon extra virgin olive oil
• 1 onion diced
• 2 stalks celery diced
• 3 carrots diced
• 1 small red bell pepper diced
• 1 cup organic frozen corn
• 4 garlic cloves minced
• 1 jalapeno pepper seeded and diced small
• 4 cups low-sodium vegetable broth
• 1 15 oz. can diced tomatoes
• 1 15 oz. can black beans rinsed and drained
• 1 1/2 teaspoons ground cumin
• 1 teaspoon salt
• 1/8 teaspoon cayenne pepper add more if you like heat!
• 1/4 cup fresh cilantro stems removed and leaves chopped
• 1/2 cup dry quinoa
• 2 limes juiced

Optional Toppings: diced avocado, cilantro, plain Greek yogurt, cheese, diced green onions

• 1 12" Flatzza sprouted grain pizza crust or any whole wheat pizza crust Flattza can be found at Sunset, Whole Foods and Mariano's
• 1 cup Rao's homemade pizza sauce
• 1 tablespoon extra virgin olive oil divided
• 1/2 large red onion thinly sliced
• 3 Roma tomatoes thinly sliced
• 1 bunch fresh organic spinach rinsed, leaves chopped and stems discarded
• 1 tablespoon balsamic vinegar
• 1 teaspoon oregano
• 1/2 teaspoon red pepper flakes can be eliminated or increased to your liking
• 1/2 cup crumbled feta cheese
• 1/4 cup shredded asiago cheese
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper

• 1/2 cup panko breadcrumbs
• 1/4 cup milk can use almond milk
• 2 lb. ground turkey I like to use 1 lb. ground turkey breast and 1 lb. regular ground turkey
• 2 eggs beaten
• 2 t. garlic powder
• 2 t. onion powder
• 1 t. salt
• 1 t. pepper
• 1 t. Italian seasoning
• 1 T. worcestershire sauce
• 1 c. feta
• 2 c. shredded zucchini with water squeezed out
• 1 c. marinara sauce divided

• 1 t. extra virgin olive oil
• 1 lb. 90% lean grass-fed ground beef, ground turkey or ground chicken
• 1 1/4 t. kosher salt
• 1 cup onion chopped
• 2 carrots diced
• 2 cloves garlic minced
• 2 T. oregano
• 1 t. black pepper
• 8 oz. low-sodium tomato sauce
• 1/2 t. paprika
• 1 cup low-sodium grass-fed beef broth
• 1/4 cup water
• 1 cup cooked brown rice
• 1 head small white cabbage cored and chopped
• extra salt and pepper to taste
• 1 T. Italian seasoning
• 1/2 tsp. garlic powder
• 1/2 tsp. onion powder

Slow Cooker Chicken

• 2 lb boneless chicken breasts
• 2 tbsp olive oil
• 1/2 c low sodium chicken broth
• 1 c salsa
• 2 tbsp brown sugar
• 1 (4) oz can mild green chilies
• 1 14.5 oz. can diced tomatoes drained
• 2 tbsp chili powder
• 2 tsp ground cumin
• 2 tsp garlic powder
• 2 tsp onion powder
• 1 tsp cayenne powder optional
• 1 tsp ground oregano
• 1 tsp salt
• 1 tsp ground pepper

Tacos

• 1 package shredded cheese Mexican, cheddar, Monterey jack, your choice!
• 1 bunch cilantro chopped
• 1 bunch green onions sliced
• 1 avocado diced
• 1 (5) oz container plain greek yogurt 2% or whole milk
• 8 corn, whole wheat or sprouted tortillas

• 6 raw or cooked Italian turkey or chicken sausages I usually buy raw sausages from Whole Foods meat counter or the fully cooked sausages by AmyLu
• 1 large jar all-natural marinara sauce choose any you like--I enjoy Rao's Marinara
• 6 large bell peppers, seeded and sliced into large pieces use a combination of orange, red, yellow and green peppers
• 1 large onion, sliced into large pieces
• 8 oz. whole wheat pasta, cooked

• 1 bunch lacinato kale stems removed and discarded, leaves shredded
• 1 cup red cabbage diced
• 1 apple diced or sliced thin
• 1 pink grapefruit skin removed, flesh cut into chunks or sliced
• 1/4 cup raisins or currants
• 1/2 cup shredded white cheddar cheese
• 1/2 cup smoked almonds placed in a baggie and pounded into pieces

Apple Cider Vinaigrette

• 1 small shallot
• 1/4 cup extra virgin olive oil
• 3 tbsp. apple cider vinegar
• 2 tsp. dijon mustard
• 2 tsp. honey
• 1/2 tsp. salt
• 1/4 tsp. freshly ground pepper