Chunky Tomato Basil Soup

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As the weather is cooling down, warm up with this hearty tomato soup. Great recipe to meal prep with and store for the whole week. 

(Yields 5 servings; 150 kcal, 17g carb, 8g fat, 3g protein per serving with bread)

Ingredients

8 tomatoes

2 Medium carrots

1 medium onion

6 cloves of garlic 

3 tbsp olive oil 

6 leaves of basil

Seasoning to taste (salt, pepper, thyme, cumin, paprika)

Instructions

  1. Preheat oven to 400 degrees.
  2. Peel carrots and garlic. Halve tomatoes and onion. Place all chopped ingredients onto a large baking sheet and coat with olive oil, salt, pepper, and thyme.
  3. Put baking sheet into over for 25-30min until vegetables are tender and slightly charred 
  4. Let the tray of roasted vegetables cool to room temperature.
  5. After being cooled, put roasted vegetables into a food processor and blend until all ingredients are incorporated evenly while leaving a good amount of texture.
  6. In a pot set to medium heat, drizzle a tablespoon and saute diced onions.
  7. After diced onions have gone translucent, put pureed vegetables into the pot.
  8. Add a whole can of crushed tomatoes, stir, and add salt, pepper, cumin, and paprika to taste
  9. Chop fresh basil and stir into soup mixture
  10. Once all ingredients are combined and heated all the way through, you are ready to enjoy!

Blueberry Peanut Overnight Oats

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Overnight oats are a great way to prep breakfast ahead of time. You can eat it at home or it’s easy for on-the-go!

(This yields 1 serving)

Ingredients

  • 1/2 cup old fashioned oats
  • Milk (or dairy-free version)
  • 1 tbsp peanut butter
  • Blueberries to top
  • Optional: chia seed or flax seed

Instructions

  1. Fill a small tupperware or mason jar with oats.
  2. Add milk or dairy-free alternative. The milk should completely cover the oats so that the oats can absorb the milk.
  3. Add peanut butter or another nut butter. Add chia or flax seed if adding.
  4. Add desired amount of blueberries to top.
  5. Close jar and put in refrigerator overnight. Enjoy the next morning!

Pumpkin Crumb Mini Muffins

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This is a recipe for everyone who finds pumpkin and Fall flavors irresistible! These deliciously soft muffins have the perfect crumb topping to make them even more irresistible. Top them with our 5-ingredient caramel sauce and you have the perfect dessert for a cozy night in.

(This yields 15 muffins; 144 calories; 11.2g Fat; 10.2g Carb; 1.7g Protein)

Ingredients

  • 1 and ¾ cups all-purpose flour
  • ½ cup brown sugar
  • ½ cup cane sugar
  • 2 teaspoons pumpkin pie spice
  • 2 teaspoons ground cinnamon
  • ¼ teaspoon salt
  • 2 tablespoons chia seeds
  • ¼ teaspoon baking powder
  • 1 teaspoon baking soda
  • ½ cup coconut oil
  • 15 oz can pumpkin puree or 1.5 cups
  • 2 large eggs
  • ¼ cup milk

Crumb Topping:

  • ¾ cup all-purpose flour
  • ¼ cup brown sugar
  • ¼ cup cane sugar
  • 1 teaspoon pumpkin pie spice
  • 4 tablespoons unsalted butter, melted

Instructions

  1. Preheat oven to 350 degrees Fahrenheit and grease pan with nonstick spray or place muffin liners 
  2. In a large bowl, mix together dry ingredients- Flour, brown and cane sugar, pumpkin pie spice, ground cinnamon, chia seeds,  salt, baking powder, and baking soda. Set bowl aside
  3. In a medium bowl, whisk together eggs, coconut oil, pumpkin puree, and milk until well combined
  4. Pour wet ingredients into dry ingredients and gently fold everything together using spatula until combined and no flour granules remain
  5. Transfer batter into muffin pan using a spoon filling it up almost full
  6. Preparing the crumb topping: Mix together the flour, brown sugar, cane sugar, and pumpkin pie spice until well combined and pour melted butter on top. Mix everything together gently and be careful not to overmix. We recommend using a fork to mix in the butter for easier control
  7. Spoon crumbs on top of muffin batter and gently press down to make sure crumbs are in tact
  8. Bake at 350 degrees Fahrenheit for 22 minutes or until toothpick inserted and comes out clean
  9. Optional Step: Drizzle caramel sauce on top of muffins when they’re out of the oven! (Check out our 5-ingredient caramel sauce recipe on our website) 
  10. Set aside and cool down for 5 minutes and enjoy!

Tofu Spring Rolls

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These Vegan friendly spring rolls are light, fresh, and satisfying. Personalize the fillings and add a dipping sauce of your choice to create your perfect lunch. 

(This yields 2 rolls; 1 serving has 350 kcal, 15g fat, 11g protein, and 45g carb)

Ingredients

  • Sliced cucumber
  • Sliced red bell pepper
  • Sliced Purple cabbage
  • 1/2 Avocado
  • 1/4 cup fresh cilantro
  • 3oz Extra Firm tofu (about 1/3 of the package)
  • 2/3 cup (cooked) Vermicelli Rice noodles
  • 2 rice spring roll wrappers
  • 2 tbsp. Soy sauce
  • 1/2 tsp. onion powder
  • 1/2 tsp. garlic powder
  • 1/4 tsp. black pepper

Instructions

Cooking Portion

  1. Prep tofu: drain water from package, separate ⅓ package portion, pat tofu dry with paper towel
  2. Slice prepared tofu into strips and to a mixing bowl add tofu, soy sauce, onion powder, garlic powder, and black pepper. Toss tofu in seasoning gently with a mixing spoon
  3. Place tofu in airfryer on the “airfry” setting for 15 min. Or oven bake tofu on 400 degrees fahrenheit for 25min. 
  4. Boil water in a medium pot. Once water is boiling add dry noodles and cook for about 5 min until tender.

Spring Roll Assembly 

  1. On a cutting board, have all raw vegetables and avocado thinly sliced, and the cooked tofu and noodles
  2. Get a shallow bowl or a dish with raised edges to fill with a shallow pool of water. (water the dry wrapper will be dipped in)
  3. Take a dry spring roll wrapper and completely submerge the wrap in the pool of water for 5 sec.
  4. Remove wrap from water and place on cutting board with the prepared fillings
  5. Add desired amount of eat of the prepared filling ingredients to the moistened wrapper
  6. After ingredients are set, begin rolling them up in the wrap. The wrap is very delicate so gently roll while tucking in the edges to ensure nothing falls out afterwards
  7. The wrap will adhere to itself so you are ready to dip in sauce of choice and ENJOY!

Pumpkin Shrimp Curry

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(This yields 4 servings)

Ingredients

  • 2 tbsp olive oil
  • 1 cup sliced red onion
  • 1 tbsp minced ginger
  • 3 garlic cloves minced
  • 1 chopped tomato
  • 1-15oz can pumpkin puree
  • 2 cup veg or chicken broth
  • 1 cup canned coconut milk (unsweetened)
  • 1 1/2 tsp curry powder
  • 1 tsp salt
  • 1 tsp pepper
  • 1 cup cubed butternut squash, roasted
  • 1 lb shrimp, peeled and deveined
  • 2 tsp fresh lime juice
  • Quinoa or brown rice for serving
  • Cilantro for garnish if desired

Instructions

  1. Heat olive oil on medium heat in a saucepan or deep saute pan. Add onion and ginger and saute for about 5-6 min, until soft.
  2. Add garlic clove and cook for 1 min.
  3. Add tomato and pumpkin puree, stir frequently about 10 min. Pumpkin should be golden brown.
  4. Add broth, coconut milk, curry powder, and salt and pepper. Simmer for about 20 min.
  5. Add butternut squash, shrimp, and lime juice. Cook shrimp until thoroughly cooked through and shrimp is pink in color.
  6. Serve over quinoa or brown rice and top with cilantro. Add more salt and pepper to taste if desired.

Teriyaki Sauce

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(This yields 4 servings)

Ingredients

  • 1/2 cup soy sauce
  • 2-3 tbsp honey
  • 2 tbsp sesame seed
  • 3 cloves garlic minced
  • 1 inch piece fresh ginger grated
  • 1/4 cup cold water
  • 1 tbsp corn starch

Instructions

  1. Stir soy sauce, honey, rice vinegar, sesame oil, brown sugar, sesame seeds, garlic, and ginger together in a small saucepan over medium-high heat.
  2. Whisk cornstarch into water in a bowl and then add to soy sauce mixture. Cook sauce, stirring regularly, at a simmer until thickened, about 5 to 7 minutes.

Teriyaki Salmon Bowl

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This versatile bowl is balanced with complex carbs, an omega-3 rich protein and plenty of veggies! It’s also a great way to use up ingredients from the fridge. The amount that the teriyaki sauce makes is enough for 4 servings.

(This yields 1 serving however, nutritional properties will vary based on veggies used, amounts, etc)

Ingredients

  • 1/2 cup soy sauce
  • 2-3 tbsp honey
  • 2 tbsp sesame seed
  • 3 cloves garlic minced
  • 1 inch piece fresh ginger grated
  • 1/4 cup cold water
  • 1 tbsp corn starch
  • 1 piece salmon
  • 1/2 cup cooked quinoa per serving
  • Roasted veggies of choice -we roasted chopped broccoli and sweet potato for 20 min at 400 degree F

Instructions

  1. Preheat oven to 400 degree F. If making veggies, start cooking on a baking sheet covered in foil these as these will take the longest.
  2. Stir soy sauce, honey, rice vinegar, sesame oil, brown sugar, sesame seeds, garlic, and ginger together in a small saucepan over medium-high heat.
  3. Whisk cornstarch into water in a bowl and then add to soy sauce mixture. Cook sauce, stirring regularly, at a simmer until thickened, about 5 to 7 minutes.
  4. While this is cooking, line a baking sheet with foil and spray with oil. Put 1 salmon piece per person eating on baking sheet. When sauce is done, pour sauce evenly over 1 side of salmon to cover thoroughly.
  5. Bake salmon for ~15 min until evenly cooked through. Serve with quinoa and veggies for a balanced bowl. Put additional sauce on veggies and quinoa if desired.

5-Ingredient Healthier Caramel Sauce

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This is a really easy and quick way to make caramel sauce with just 5 ingredients that you already have on hand. It will be your favorite staple to have this Fall!

(Yields about 4 servings; 1 serving has 302 kcal, 25g fat, 2.6g protein, and 20g carb)

Ingredients

  • ⅓ cup Coconut oil
  • ⅓ cup Maple syrup
  • 3 tablespoons almond butter
  • 1 teaspoon vanilla extract
  • ¼ teaspoon salt (adjust to your liking)

Instructions

  1. Place coconut oil in small saucepan
  2. Add maple syrup to saucepan
  3. Place saucepan on low heat and mix maple syrup and coconut oil until it starts to get bubbly
  4. Add almond butter and mix until it gets smooth in texture
  5. Add vanilla extract and salt 
  6. Keep stirring on low heat for 5 minutes
  7. Place aside and cool down for 5 minutes
  8. Transfer to airtight jar and store in fridge for up to 3 weeks

Breakfast Egg Casserole

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This healthy dish is great to serve to your family or a group, or even as a meal-prepped breakfast! Add in other veggies of choice to make it even more nourishing.

(Yields about 6 servings; 1 serving has 200 kcal, 11g pro, and 13g carb)

Ingredients

  • 2-3 bell pepper diced
  • 1 small red or yellow onion diced
  • 12 large eggs
  • ½ cup milk
  • 3 garlic cloves minced
  • 8 ounces sliced mushroom
  • 1-2 bunches of kale or 2 handfuls of spinach
  • Cheese of choice (vegan cheese can be used)
  • Olive oil for coating
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 400 degrees F. Lightly coat 1 large baking sheets with nonstick spray. Lightly spray a 9×13-inch casserole dish with nonstick spray and set aside.
  2. Place onion and bell pepper on tray and lightly coat (about 1 tbsp) with olive oil. Sprinkle some salt and pepper on top. Roast the vegetables until tender, about 20 minutes, tossing the vegetables on the pan so they cook evenly.
  3. Transfer half of the roasted vegetables to the prepared casserole dish and spread into an even layer. Reduce the oven temperature to 350 degrees F.
  4. In a large mixing bowl, beat the eggs together with the milk and garlic until evenly blended. Add in mushrooms and kale that is removed from stem or spinach. Pour it into the casserole dish. Scatter the remaining vegetables evenly over the top that you roasted, then grate or shred desired amount of cheese on top. (If you love cheese, then add more!)
  5. Bake the casserole for about 35 to 40 minutes. The casserole should be golden on top and the center should not jiggle when you shake the pan. Remove from oven and serve warm.

Banana Mocha Frappuccino

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Skip the Starbucks drive-thru! Here is a delicious, protein rich Frappuccino recipe that delivers the caffeine kick you need in the morning while keeping you satisfied for hours.

(Yields 1 serving; 305 kcal, 26g pro, 38g carb, 9g fat, 7g fiber)

Ingredients

1 cup of coffee or 1 espresso shot

1 Frozen Banana

¼ cup milk of choice

1 scoop chocolate protein powder of choice

1 tbsp Hemp Seeds

½ teaspoon cinnamon

Directions

  1. Pour in coffee, milk, and banana into a blender
  2. Add protein powder, hemp seeds, and cinnamon to blender
  3. Add 4-5 ice cubes 
  4. Blend until smooth
  5. Enjoy!

Coconut Almond Energy Balls

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Protein balls are one of our favorite ways to get in protein and fiber in a real quick way! We love having these on-the-go, as a post workout snack, or as an evening treat. The protein and fiber combination keeps you full longer.

(Yields 12 balls; 1-3 balls per serving depending on how large you roll them out)

Ingredients

  • 8 medjool dates pits removed
  • ½ cup ground flax seed (or about 1/4 cup whole flax seed)
  • 1 cup uncooked old fashioned oats (gluten-free if needed)
  • ⅓ cup unsweetened coconut flakes
  • 1 teaspoon almond extract (or 1 tsp vanilla extract)
  • 1/2 cup almond butter (or another nut butter of choice)

Directions

  1. Remove pits from dates if not already removed.
  2. Place dates into food processor. Process on high speed until dates are somewhat of a ‘paste’ texture. You may need to use a spatula to get dates off of the side of the food processor.
  3. Add flax seeds and process on high speed again. If the mixture is not a paste yet or is too dry, add 1-2 tbsp of water in.
  4. Add remaining ingredients in. Pulse to combine. You can also combine on high speed for 2-3 seconds to make sure everything is truly combined.
  5. Roll dough into small balls. Refrigerate and keep for 1 week or freeze for up to 1 month.

PCOS-Friendly Green Salad with Chicken

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This PCOS-Friendly Green Salad with Chicken is a simple option for the individual with PCOS/ anyone! It is packed with nutrient dense greens, protein, healthy fats, and fiber for hormone and bowel regulation. You’re going to want to try this! For information on how nutrition can help you to manage PCOS, check out the PCOS Nutrition Guide on our site!

(Yields 4 servings; 349 kcal; 22.6g fat; 6g carbs; 28.3g protein per serving)

Ingredients

  • 1 lb chicken breast, skin removed
  • 1 can Garbanzo beans
  • 3 garlic cloves, chopped
  • ½ cup kale, raw
  • ½ cup spinach, raw
  • ½ cup arugula raw
  • ½ medium red onion, raw, sliced
  • ½ cup shredded carrots
  • 1 Tablespoon ground flaxseed
  • 2 Tablespoons olive oil
  • ¼ cup Trader Joes Spicy peanut butter vinaigrette (optional)
  • Salt and pepper 

Directions

  1. Brush your chicken breast with olive oil and spices of your choice
  2. Heat olive oil in a large pan over medium heat and sauté garlic until fragrant
  3. Add chicken to your pan and cook for 5-7 minutes, or until an internal temperature of 165 degrees Fahrenheit is reached and remove from heat. Set aside until it is time to make your salad
  4. Drain and rinse your canned garbanzo beans and add to a small pot of boiling water for 5 mins for a softer texture. Remove from heat and set aside for 5 minutes to cool until it is time to add to salad
  5. Rinse all remaining vegetables and remove excess water with a paper towel. Add to a large salad bowl
  6. Add cooked garbanzo beans and chicken to the bowl and toss ingredients
  7. Drizzle salad dressing and sprinkle flax seed on top and toss the salad to coat your ingredients
  8. Enjoy!

Avocado Tuna Salad

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We love this avocado tuna salad as a non-traditional healthy lunch option! You can serve it with carrots or additional cucumber to increase your veggie intake for the day, or serve with a slice of toasted whole wheat bread.

(Yields 1 serving)

Ingredients

Salmon:

  • 1 can tuna, drained
  • 1 English cucumber sliced
  • 1 avocado chopped
  • 1/4 cup chopped red onion
  • 2 tbsp chopped cilantro
  • 2 tbsp lemon juice
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1 tsp pepper

US Customary – Metric

Instructions

  1. In a large salad bowl, combine: cucumber, avocado, red onion, drained tuna, and cilantro.
  2. Add lemon juice, olive oil, and salt and pepper to bowl. Stir and toss to combine. Serve as is or with a slice of whole wheat bread.

Directions

  1. In a food processor, add the almonds and process until coarse.
  2. Add dates and water, process until combined.
  3. Add cacao and protein powder and process until well combined. Then add chocolate chips and pulse to evenly distribute chips.
  4. Spread coconut flakes on a plate or a bowl.
  5. Shape/roll dough into small balls and roll around in coconut flakes one at a time.
  6. Freeze or store in the fridge in an airtight container.

No-Bake Coconut Protein Balls

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Protein balls are a great and easy way to get adequate protein in your routine! We recommend making a batch and freezing them for future use.

(Yields 24 protein balls)

Ingredients

  • 3 cups pitted dates
  • 1 1/2 cups almonds
  • 1/2 cup water
  • 2 tbsp cacao powder
  • 4 scoops pea or hemp protein powder (vanilla or chocolate)
  • 1/4 cup dark chocolate chips (dairy-free if necessary)
  • 1/2 cup unsweetened coconut flakes

Directions

  1. In a food processor, add the almonds and process until coarse.
  2. Add dates and water, process until combined.
  3. Add cacao and protein powder and process until well combined. Then add chocolate chips and pulse to evenly distribute chips.
  4. Spread coconut flakes on a plate or a bowl.
  5. Shape/roll dough into small balls and roll around in coconut flakes one at a time.
  6. Freeze or store in the fridge in an airtight container.

Baked Lemon Garlic Salmon

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Salmon is a great way to get in omega-3 fatty acids, or healthy fats, into your diet! We recommend consuming salmon 2 times per week. Serve this with a complex carb like quinoa plus your veggie of choice!

(Serves 6)

Ingredients

Salmon:

  • 2 lb salmon fillet
  • Salt
  • Olive oil
  • ½ lemon, sliced into rounds
  • Parsley for garnish

For Lemon Garlic Sauce:

  • Zest of 1 lemon
  • Juice of 2 lemons (or 1/4 cup juice)
  • 3 tbsp olive oil
  • 4 garlic cloves, chopped
  • 2 tsp oregano
  • 1 tsp paprika
  • ½ tsp black pepper

Directions

  1. Preheat oven to 375 degrees F.
  2. Prepare the sauce by combining all ingredients in a dish and whisking together.
  3. Line a sheet pan with foil and grease foil.
  4. Pat salmon dry and sprinkle salt evenly over fillet. If the salmon is skinless, season both sides with salt.
  5. Cover salmon evenly with lemon garlic sauce and place lemon wedges on top of salmon.
  6. Fold foil over salmon and bake salmon for about 20 minutes or until cooked through. Cooking time will depend on the thickness of the fillet.
  7. Garnish with fresh parsley.

Kale Walnut Pesto

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A great way to use up extra kale or sneak in some kale into your meal! Serve with whole wheat pasta, eggs, in a grain bowl, or on tacos.

(Serves 4)

Ingredients

  • 1 medium bunch kale
  • 3 garlic cloves
  • 1/4 cup grated parmesan (use DF alternative if needed)
  • 1/4 cup walnuts
  • 1/2 cup olive oil
  • 1/2 to 1 tbsp lemon juice
  • Salt and pepper to taste

Directions

  1. Add kale, garlic, parmesan, and walnuts to a food processor. Blend until coarse.
  2. With the motor still running, slowly add in olive oil.
  3. Add lemon juice and pulse 1-2 times.
  4. Add salt and pepper to taste.

Freezer-Friendly Crustless Quiche

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Make your busy mornings a little less busy with this delicious breakfast idea! These mini crustless quiches are a great recipe to make with the kids and a great way to sneak in some more veggies!

(Serves: 3; 361 kcal, 23.9g fat, 11.5g carb, 26.9g protein per serving)

Ingredients

  • 6 large eggs
  • Cooking spray
  • ⅔ C of milk
  • 12oz fresh or frozen broccoli
  • 1 C shredded cheddar cheese
  • Salt and pepper to taste

Directions

  1. Preheat your oven to 350 degrees F
  2. Grease 6 mini ramekins and arrange on a cookie sheet.
  3. If you are using frozen broccoli, boil a pot of water to thaw your broccoli. Once boiling, add your broccoli to the water and let cook for about 1 minute. Remove the veggies and place on a paper towel to dry them off.
  4. Once cooled, cut broccoli into bite sized pieces and set aside.
  5. Add your eggs, milk, cheese, broccoli, salt and pepper to a bowl; mix until well combined. 
  6. Divide mixture into the ramekins. Bake for 15-20 minutes or until the egg is cooked through. Let cool before storing in the refrigerator or freezer!

Meal Prep Harvest Salad

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A salad that you can prepare? It sounds crazy, but this salad is the perfect nutrient-packed and nourishing lunch! Roasting your sweet potatoes and protein is all hands-off time and the salad itself is assembled in minutes.

(Serves: 4; 453 kcal, 22.2g fat, 51.7g carb, 20.2g protein per serving)

Ingredients

  • 3 Medium-Sized Sweet Potatoes
  • One package of extra firm tofu
  • One bag of kale (or any greens)
  • 6 Tbsp of Extra Virgin Olive Oil
  • 2 Tsp fresh lemon juice
  • 1 Tsp balsamic vinegar
  • Seasonings of your choice
  • Optional: top with pumpkin seeds

Directions

  1. Preheat your oven to 425 degrees F
  2. Wash and dice 3 medium-sized sweet potatoes into bite size pieces (be sure to make all your pieces roughly the same size so they can all cook for the same amount of time!)
  3. Coat your sweet potatoes with 2 Tbsp of olive oil, and season to taste with salt, pepper, paprika, or any seasonings you’d like! The sweet potatoes will bake for about 30-40 minutes (be sure to check half way through)!
  4. Drain your package of tofu and pat dry with paper towels. Dice your tofu into bite size pieces and coat with 2 Tbsp of olive oil, and season to taste with salt, pepper, paprika, or any seasonings you’d like! Bake your tofu for about 20 minutes or until golden brown.
  5. Once the sweet potatoes and tofu are done, let cool completely before adding to salad. At this point you can dived out your veggies/tofu into 4 meal-prep containers and refrigerate for up to 5 days.
  6. When ready to prepare salad, wash your bed of green (I love kale with this salad). Make a simple dressing of 2 Tbsp olive oil, 2 Tsp fresh lemon juice, 1 Tsp balsamic vinegar, and salt and pepper to taste. Add sweet potatoes and tofu to salad and op with pumpkin seeds if desired!

Spiced-Up Ramen

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Calling all our college students, this one’s for you! Here is our spin on a college classic: instant ramen. Add some protein and spice to your ramen to pack in some nutrients when you’re busy and don’t have time to cook a big meal. 

*This recipe is high in sodium and should be consumed in moderation for those watching their sodium intake.

(Serves: 1; 501 kcal, 30.2g fat, 45.5g carb, 15.6g protein per serving)

Ingredients

  • One packet of instant ramen of your choice
  • 2 Tbsp Crunchy Peanut Butter
  • 2 Tbsp Soy Sauce
  • Sriracha to taste
  • Green Onion to garnish

Directions

  1. Cook instant ramen according to packet instructions. Be sure to add in the flavoring packet!
  2. While ramen is cooking, dice up one green onion
  3. Once cooked, pour ramen into a separate bowl. Mix in peanut butter, soy sauce and sriracha until well combined. Garnish with green onions and enjoy!

** You can also add an additional protein to this like chicken, a soft boiled egg, or tofu!

Whipped Lemon Feta Dip

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Spice-up your day with this creamy, salty and zesty whipped lemon feta dip! Ready in just 4 minutes, this recipe is perfect to dip pita bread or veggies in!

(Serves: 8; 146 kcal, 8.1g fat, 0.9g carb, 3g protein per serving)

Ingredients

  • 6 oz of Feta Cheese
  • Juice and Zest from one lemon
  • 1 clove of garlic
  • 6 Tbsp Extra Virgin Olive Oil
  • 1 tsp Crushed Red Pepper
  • Garnish with fresh basil

Directions

  1. Throw all your ingredients in a blender and pulse for 15 seconds, or until smooth!
  2. Serve with pita bread or veggies!

Berry Greek Yogurt Muffins

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Need a freezer-friendly breakfast recipe for those busy mornings! Try these nutrient-dense muffins to brighten-up your mornings!

(Serves: 12; 195 kcal, 8.1g fat, 27.5g carb, 3.7g protein per serving)

Ingredients

  • 1 ¾ cups whole wheat flour
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon fine sea salt
  • ¼ teaspoon ground cinnamon (optional)
  • ⅓ cup melted coconut oil or extra-virgin olive oil
  • ½ cup honey or maple syrup
  • 2 eggs, preferably at room temperature
  • 1 cup plain Greek yogurt
  • 2 teaspoons vanilla extract
  • 1 cup (6 ounces) blueberries, fresh or frozen

Directions

  1. Preheat your oven to 400 degrees F and grease a muffin tin.
  2. In a large bowl, combine all wet ingredients (Coconut oil, honey, eggs, greek yogurt, and vanilla).
  3. In a separate bowl, combine all dry ingredients (Flour, baking powder and soda, salt, and cinnamon).
  4. Combine wet and dry ingredients. Be careful not to over-mix!
  5. Fold in berries! Once mixed, scoop a ⅓ Cup of batter into each muffin tin. Bake for 20-25 minutes, until golden brown!
  6. Let cool and enjoy!