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!

The Easiest Pancake Recipe Ever

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This pancake recipe could not be easier! It’s made with only 6 ingredients and is the perfect Sunday morning recipe to make with your kids! Check out this recipe and others like it in our FREE Healthy Families Guide on our website under the ‘Resources’ section.

(Serves: 4; 172 kcal, 2.7g fat, 30.5g carb, 6.6g protein per serving)

Ingredients

  • 1 Cup All Purpose Flour
  • 1 Tbsp sweetener
  • 1 tsp baking powder
  • A dash of cinnamon
  • 1 Cup milk of your choice
  • 1 egg
  • Optional: Add blueberries, bananas, chocolate chips or any other add-ins to your batter.

Directions

  1. Heat a large skillet over medium heat.
  2. Combine all ingredients in a large bowl. Be sure to not over mix; the batter should still be a little lumpy.
  3. Spray pan with nonstick cooking spray.
  4. Use a ¼ Cup measuring cup to scoop batter into the skillet. Let cook until bubbles form on the surface of the pancake and edges look cooked. Flip and let cook for another minute or until golden brown! Enjoy with the fresh fruit and maple syrup.

Serve this up with some nut butter, fresh fruit, or yogurt!

Coconut-Crusted Shrimp w/ Jalapeno Pineapple salsa

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Tropical and refreshing, this recipe is perfect for summer time! Try this flavorful combo on its own or in tacos!

(Serves: 3; 375 kcal, 17.9g fat, 14.2g carb, 37.5g protein per serving)

Ingredients

  • 1 pound peeled and deveined large shrimp, tails removed
  • 2 Medium Zucchinis
  • ½ cup unsweetened shredded coconut
  • Zest and juice of 1 lime
  • Kosher salt and freshly ground black pepper
  • 2 large egg whites
  • 1/4 cup chopped fresh cilantro
  • ½ Fresh Jalapeno 
  • 1/2 small fresh pineapple, peeled, cored and roughly chopped

Directions

  1. Preheat the oven and grease a baking sheet with olive oil. 
  2. If frozen, thaw shrimp by running under luke-warm water for 15 minutes.
  3. Wash and dice zucchini into bite size pieces. Mix with olive oil, salt, pepper, and chili powder. Arrange on a baking sheet.
  4. Combine the coconut, lime zest, 1 teaspoon salt and a few grinds of black pepper in a shallow bowl. Brush the shrimp with the egg whites, then press into the coconut mixture until completely coated. Place on the same baking sheet as zucchini and bake for 20 minutes, flipping halfway through.
  5. The coconut is crispy and golden brown and the shrimp are pink and no longer opaque in the middle.
  6. Meanwhile, mix the cilantro, jalapeno, pineapple and lime juice in a bowl. Serve alongside the shrimp. 

Eat this dish as is or make it into tacos with corn tortillas!

Zucchini Brownies with Coconut Whipped Cream

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Need an easy and mouth-watering way to “sneak” in some more veggies? Try this zucchini brownie recipe, made with simple, whole-foods ingredients!

(Serves: 12; 269 kcal, 19.7g fat, 24.1g carb, 3.4g protein per serving)

Ingredients

  • 2 cups zucchini, shredded (not tightly packed)
  • 1 large egg
  • 1/2 cup coconut oil, melted
  • 1/2 cup maple syrup or honey
  • 1 tsp pure vanilla extract
  • 1/2 cup cocoa powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 cup flour (all-purpose, whole wheat, or almond work great!)
  • Coconut Whipped Cream:
  • 1 Can coconut cream or full fat coconut milk, refrigerated overnight
  • ¼ C powdered sugar 
  • Dash of Vanilla Extract

Directions

  1. Preheat the oven to 375 degrees F and grease a 9×13 metal baking pan (you can also make this recipe in a muffin tin, but baking times will vary).
  2. In a large bowl, add egg, oil, maple syrup and pure vanilla extract; whisk to combine.
  3. Add cacao powder, baking soda and salt; stir until well mixed.
  4. Wash zucchini before shredding it with a grater. Give zucchini a gentle squeeze but do not ring out completely, add to a bowl and stir.
  5. Add flour and mix gently until combined.
  6. Transfer batter into prepared baking dish and level with spatula. 
  7. Bake for 15-18 minutes or until the centre is barely jiggly. A toothpick inserted has to come out somewhat not clean. If the centre is too jiggly, bake a bit more – ovens vary.
  8. While brownies, make the coconut whipped cream. Make sure you refrigerate your can of coconut cream overnight before making this recipe. Do not shake, we want the separation of layers in the can.
  9. Take the can from the refrigerator and scrape the top layer (white cream) and add it to a bowl with powdered sugar and vanilla extract. Whisk until combined and cream becomes fluffy.
  10. Once brownies have cooled, add coconut topping and enjoy!

Red, White, and Blue Parfaits

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Celebrate the Forth of July with these simple and healthy yogurt parfaits! Packed with vibrant colors and sweet flavors, this recipe will look beautiful with your BBQ spread!

(Serves: 1)

Ingredients

  • 1 C fresh strawberries
  • 1 Tbsp chia seeds
  • 1 Tbsp almond milk
  • ½ C Plain Greek Yogurt (can use a dairy-free version)
  • ½ C Fresh Blueberries
  • Optional: pinch of coconut flakes

Directions

  1.  Prepare your red layer by blending strawberries and milk until smooth. Add chia seeds and set aside until gelatinous, about five minutes.
  2. Once ready, start with your red layer at the bottom of a short glass. Carefully spread your greek yogurt on top of the strawberry chia mixture. Last top with blueberries, coconut flakes and honey if desired. Enjoy!

Spicy Restaurant-Style Salsa

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How is this salsa so easy to make yet so delicious? You tell us once you try!

(Serves: 12; 12 kcal, 0.1g fat, 2.5g carb, 0.5g protein per serving)

Ingredients

  • 5 Roma tomatoes, seeded and chopped
  • 3 green onions, diced
  • 2 fresh jalapeños, seeded and chopped (optional)
  • 4 oz canned green chiles
  • 2 Tbs lemon juice
  • 2 tbs hot pepper sauce
  • 1 tsp black pepper
  • 1 tsp garlic pepper
  • 1 tsp salt

Directions

  1. Add all ingredients to food processor. Blend on low until at desired consistency.

Roasted Veggie Pasta Salad

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This pasta salad uses chickpea pasta and fresh veggies for a light yet protein-packed dish. It’s even vegan!

Nutrition information may vary based on pasta used – we used Banza chickpea pasta in rotini shapes for this recipe! (Serves: 6; 340 kcal, 18.4g fat, 36.6g carb, 8.7g protein per serving)

Ingredients

  • 16 oz dry pasta (we recommend rotini, elbows, bow ties, or penne)
  • 1 can chickpeas, drained and rinse
  • 1 zucchini, chopped
  • 1 red bell pepper, chopped
  • 1/2 red onion, diced
  • 5 cloves garlic, peeled
  • Dressing:
  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • 1-2 cloves garlic, diced
  • 1 tbsp lemon juice
  • 1 tsp oregano
  • Pepper to taste
  • Red pepper flakes, optional

Directions

  1. Preheat oven to 350 degrees F. Like baking sheet with parchment paper.
  2. Spread diced veggies, garlic, and chickpeas over the baking sheet. Drizzle with olive oil, salt, pepper, and oregano. Place in oven and roast for 20-25 minutes or until tender.
  3. While veggies are cooking, bring a large pot of water to a boil. Add pasta and cook according to package directions. When done, quickly drain and rinse under cold running water.
  4. Prepare dressing by whisking ingredients together in a jar or bowl. Place in refrigerator.
  5. Once veggies have cooled, remove garlic cloves from the sheet pan and roughly chop.
  6. In a large bowl, combine drained and rinsed pasta, chopped garlic, and roasted veggies. Set in the fridge for at least one hour.
  7. Add dressing to pasta salad when ready to serve.

Healthier Summer Potato Salad

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Need a simple, delish and healthy side dish to bring to your family’s BBQ? Try this healthy twist on a classic potato salad recipe! Read in just 20 minutes, this savory and satisfying recipe will be the star of the show. 

(Yields 8 servings; 72 kcal, 0.7gm fat, 11.7gm carb, 5.2gm protein per serving)

Ingredients

  • 1 lb Yukon gold or red potatoes, quartered
  • ¼ cup red onion, chopped
  • 2 stalks green onion, chopped
  • 1 stalk celery, chopped
  • 2 tbsp fresh dill, chopped
  • ⅓-½ cup plain Greek yogurt
  • 1 tbsp dijon mustard
  • Juice from ½ lemon
  • Salt and pepper to taste

Directions

  1. Place chopped potatoes in a medium saucepan and cover by 1-2 inches with water. Add a generous pinch of salt to the water and bring to a boil. Lower heat to maintain a gentle boil and cook until potatoes are tender, about 10-15 minutes. Drain potatoes and let cool to the touch before handling.
  2. While potatoes cook, chop onion, celery, green onion, and dill.
  3. In a large bowl, combine potatoes, onions, celery, and dill. Add yogurt, dijon, lemon juice, salt and pepper directly into the bowl. Gently stir everything to combine.
  4. Refrigerate, covered, at least 1 hour before serving. Enjoy!

Black Bean Sliders with Homemade Ranch

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Warm weather means BBQ and burger time; black bean burgers that is! Enjoy this meatless recipe packed with plant-based protein and vibrant flavors. Top your black bean burger sliders with homemade ranch dressing to make them even more irresistible. 

(Yields 3 black bean burgers and 6 servings of ranch. Burgers: 175 kcal, 3.1gm fat, 27.7gm carb, 9.3gm protein per serving. Ranch: 32 kcal, 0.6gm fat, 2.1gm carb, 4.3gm protein per serving)

Ingredients

  • Black Bean Burgers:
  • 1 Can of Black Beans, drained
  • 1 Tbsp tomato paste
  • ¼ C red onion, finely diced
  • ½ C Bread crumbs
  • 1 Tbsp Balsamic Vinegar
  • 1 Egg
  • Salt and pepper to taste
  • ¼ C flour
  • 3 Tbsp Olive Oil
  • Ranch Dressing:
  • 1 C plain greek yogurt
  • 1 ½ tsp. apple cider vinegar
  • 1 ¼ tsp. dried dill
  • 1 tsp. dried parsley
  • 1 tsp. dried chives
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • ¼ tsp. salt, plus more to taste
  • ¼ tsp. black pepper
  • Optional: milk or buttermilk  for thinner consistency

Directions

  1. Coarsely mash beans with a fork in a large bowl until you reach a paste-like consistency with some chunks.
  2. Add all remaining ingredients except for flour and oil. Mix and mash until combined and a dough-like texture is reached.
  3. Divided into patties (either normal sized or slider sized patties). Place them on a plate with foil and refrigerate for an hour or you can freeze them and make them later.
  4. Meanwhile, make dressing by mixing all ingredients until combined. 
  5. Heat a large skillet over medium-high heat and add oil to the pan.
  6. Spread flour on a plate and add salt and pepper to each side of the patties. Dip each pattie into flour; brush off excess.
  7. Fry patties on each side until golden brown with a slight charr; about 2-3 minutes per side.
  8. Spread ranch over buns if desired and serve with all the fixins; enjoy!

Chocolate Covered Berry Smoothie

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A protein-packed chocolate covered berry smoothie for when you need a little pick-me-up. Nutrition information will vary based on type of protein powder and milk used!

(Yields 1 serving; 366 kcal, 6gm fat, 53gm carb, 25.5gm protein per serving)

Ingredients

  • 1 cup mixed frozen berries
  • 3/4 cup Greek yogurt, vanilla
  • 1/2 cup soy or other milk
  • 1-2 tsp honey
  • 1 scoop chocolate protein powder

Directions

  1. Add ingredients to blender in the order listed. Blend on medium until smooth. Add more milk for a thinner smoothie.

Summer Bruschetta

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This summer bruschetta recipe is perfect for warm summer evenings with fresh tomatoes and basil from the garden!

(Yields 9 servings; 246 kcal, 9.5g fat, 33.4g carb, 8.2g protein per serving)

Ingredients

  • 5 Roma tomatoes
  • 4 tbs olive oil
  • 4 cloves garlic, minced
  • 1/3 cup basil, or about 8 leaves thinly sliced
  • 1/2 cup mozzarella, chopped
  • 1/3 cup basil leaves, fresh
  • 1/3 cup shredded Parmesan or mozzarella cheese
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 baguette
  • Optional: balsamic glaze

Directions

  1. Wash and core tomatoes to remove seeds and juice. Dice and add to a medium bowl. Slice the basil if using fresh leaves.
  2. Finely mince garlic. In a small dish, add 2 tbs olive oil and 1 tsp of the minced garlic. Set aside. Add remaining garlic to the bowl with the tomatoes.
  3. Add chopped mozzarella, 2 tbs olive oil, salt, pepper, and basil to the bowl with tomatoes. Gently stir to combine and marinate for 15 to 30 minutes in the refrigerator.
  4. In the meantime, preheat oven to 400 degrees. Slice baguette into 1/4” thick slices.
  5. Brush the garlic and olive oil mixture over both sides of each slice and line on a baking sheet. Top side facing up with a sprinkle of shredded Parmesan or mozzarella.
  6. Bake at 400 degrees F for 5 minutes. Turn broiler on and broil for 1-2 minutes if desired. Alternatively, bake for 8-10 minutes without using broiler.
  7. Remove from oven. Top with tomato mixture. Drizzle with balsamic glaze if desired.

Baked Tomatoes and Goat Cheese Dip

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Baked cheese – sign us up! Alli made this dish for her neighbors and everyone loved it! Serve with warm toasted bread or tortilla chips. 

Yields ~6 servings and takes 20 minutes to make

Ingredients

  • 4 cloves of garlic, minced
  • 2 tbsp olive oil
  • 1 tbsp chopped fresh basil (dried is OK too, + more for serving)
  • 1 tsp red pepper flakes (optional)
  • One-28 ounce can of fire roasted tomatoes
  • 8 ounce goat cheese
  • Salt and pepper to taste

Directions

  1. Preheat oven to 375 degrees F.
  2. In a skillet, combine garlic, olive oil, basil, and red pepper flakes. Stir to combine for about 30-45 seconds until garlic starts to brown.
  3. Once garlic browns, add tomatoes (including juices). Simmer for 5-10 minutes until sauce thickens. Stir frequently.
  4. Pour this mixture into an oven-safe dish. Add “globs” of goat cheese to top.
  5. Bake for 15 minutes.
  6. Top with more fresh basil if desired and some salt and pepper. Serve warm with bread or chips!

Freezer-Friendly Breakfast Egg Cups

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Breakfast that is ready when you are! This simple, healthy, and veggie-packed recipe is the perfect breakfast meal-prep and can be stored in your freezer for weeks. 

(Serves 4; 209 kcal, 14.3g fat, 4.8g carb, 16g protein per serving)

Ingredients

  • 1 Tbsp olive oil
  • 6 large eggs
  • ¼ C milk
  • ⅛ tsp salt
  • ⅛ tsp ground black pepper
  • 1 medium bell pepper
  • ¾ C fresh arugula
  • 1 oz cheddar cheese
  • ½ C low fat cottage cheese

Directions

  1. Prepare muffin tray by spreading olive oil around with a paper towel on the insides. Preheat the oven to 375 degrees F.
  2. Whisk your eggs and milk together in a bowl. Season with salt and pepper.
  3. Wash and dice bell pepper into small pieces. Wash arugula and roughly chop into thin pieces.
  4. Add peppers, arugula, and cheese to the egg mixture.
  5. Fill muffin cups ¾ of the way full and bake for 20-25 minutes until the center is set and no longer runny.
  6. Allow them to cool before serving.

Rainbow Sushi Bowl

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Taste the rainbow with the nutrient-packed recipe! Ready in just 15 minutes, the veggie sushi bowl is not only easy to make, but is also customizable. Add your favorite protein on top, like shrimp, baked tofu or chicken!

(Serves 2; 451 kcal, 14.2g fat, 74.7g carb, 7.9 g protein per serving)

Ingredients

  • 1 C Cooked brown rice
  • 1 tsp rice vinegar 
  • ¼ tsp of salt
  • ½ C Shredded carrots
  • ½ C Diced cucumbers
  • ½ C Diced avocado
  • ½ C Diced mango
  • Dried seaweed (Optional)
  • 2 Tbsp low sodium soy sauce
  • Spicy mayo sauce
  • ¼ C Mayonnaise
  • 1 Tbsp Sriracha
  • ½ tsp lime juice

Directions

  1. Prepare rice; cook according to packaging instructions. Once cooked, add rice vinegar and salt to rice and stir to combine. 
  2. Wash and cut all produce. 
  3. Prepare spicy mayo by combining mayonnaise, sriracha, and lime juice.
  4. Build a bowl by starting with your rice at the bottom, arrange veggies on top, and garnish with seaweed, soy sauce and spicy mayo. Enjoy!

5-Ingredient Salad Dressing

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One of Alli’s go-to easy dressings!

Ingredients

  • 1/4 cup fresh lemon juice
  • 2 small garlic clove, grated
  • 2 teaspoon Dijon mustard
  • 1/2 teaspoon honey or maple syrup, optional
  • 1/4 cup olive oil
  • Salt and pepper to taste

Directions

  1. Combine all ingredients in a jar (we love using a Mason jar!) and whisk to combine. Store in the fridge for up to one week.

One-Pot Lemon Ricotta Pasta

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Ready in just 15 minutes, this one-pot lemon ricotta pasta is light and packed with flavor! This simple and tasty dish is delicious on its own, or with a protein added on top like chicken or shrimp.

Ingredients

  • 1 pound of pasta of your choice
  • 2 cups ricotta
  • 16 oz frozen peas
  • 2/3 cup grated Parmesan cheese, plus extra to serve
  • 1 lemon, zest and juice
  • 1 Tbsp extra virgin olive oil
  • 2 garlic cloves, grated or pressed
  • salt and black pepper, to taste
  • Parsley to garnish (optional)

Directions

  1. Boil a large pot of water and cook pasta according to package directions.
  2. In the last 2 minutes of cooking, add frozen peas.
  3. Once cooked, reserve a 1 cup of pasta water before draining. Drain pasta and peas and return to the large pot.
  4. Over low heat, add all remaining ingredients. Stir until combined.
  5. Plate and top with additional Parmesan cheese and a sprinkle of parsley. Enjoy!

Garlic Naan

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Naan is an oven-baked flatbread used in many cuisines! Naan typically contains dairy, like sour cream or yogurt, which gives it its soft texture!

(Yields 6 serving; 164 kcal, 0.9gm fat, 33.4gm carb, 5gm protein per serving)

Ingredients

  • 1/2 cup water
  • 1 tsp sugar
  • 2 tsp quick rise or instant yeast
  • 2 cups flour
  • Pinch of salt
  • 1 tsp garlic powder
  • 1 tbs sour cream
  • 1/4 stick of butter

Directions

  1. In a small bowl, combine the water, sugar, and yeast. Let sit for 10 minutes.
  2. In the meantime, combine flour, salt, garlic powder, and sour cream in a large bowl.
  3. After the yeast has sat for 10 minutes, add to the flour mixture. Knead in the bowl until a dough is formed. You made need to add water drop by drop if the dough is very dry.
  4. Cover with cling wrap and let rise for an hour.
  5. After one hour, flour your counter and place the dough on the counter. Cut into six sections. Roll each of the 6 cuts of dough into a ball. Cover with cling wrap and let rise another 20 minutes.
  6. On a flowered surface, roll each ball of naan dough out into a oval-like shape. You want it to be about 2 cm thick. It may be easier to roll your next ball out while the one before it is cooking.
  7. Melt your butter and use a basting brush to cover one side of your naan with butter. Add to a skillet over medium heat, buttered side down. After about 2 minutes, brush melted butter over the side facing up, then flip to cook the other side for another 2 minutes. Repeat with each ball of dough, cooking one ball at a time.

Poached Egg

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Poach eggs made easy with this simple and easy-to-follow recipe! Impress your friends or family with homemade Eggs Benedict or top your avocado toast with a beautifully poached egg.

(Yields 1 serving; 75 kcal, 5 gm fat, 0.5 gm carb, and 6.3 gm protein per serving)

Ingredients

  • 1 Large Egg
  • 1 Tbsp Distilled White Vinegar

Directions

  1. Boil a large pot of water.
  2. While water is coming to a boil, crack an egg into a small bowl or cup.
  3. Add vinegar into the water and stir.
  4. Once water is boiling, turn down heat until water is simmering and has some steam.
  5. When you are ready to add your egg, create a vortex in the water by stirring in circles with a spoon. Add the egg to the middle of the vortex and cook the egg for 3 minutes.
  6. Remove the egg with a slotted spoon and place on a paper towel to remove any excess water. Serve immediately over toast or on its own!

Easy Spicy Shrimp Tacos

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Try this simple and spicy recipe this summer! Ready in only 15 minutes, these tacos are perfect for a fun week-night dinner. The perfect balance between the spicy shrimp and refreshing lime cabbage slaw on top! Not to mention, this easy and healthy recipe is packed with veggies!

(Yields 6 servings; 629 kcal, 11.6 gm fat, 66.2 gm carb, and 72.4 gm protein per serving)

Ingredients

  • 1 pound of frozen peeled and deveined large shrimp
  • 1 Tbsp Olive oil
  • 1 medium sized Jalapeño
  • 2 cloves of garlic
  • 1 tsp chilli powder
  • 1 tsp paprika 
  • 1 tsp onion powder
  • ½ tsp cayenne pepper
  • Salt and Pepper to taste
  • 12 corn or flour tortillas
  • ½ head of cabbage
  • Juice of 1 lime
  • 2 Tbsp finely chopped fresh cilantro
  • Optional Toppings: Avocado, sour cream, pico de gallo

Directions

  1. Wash cabbage thoroughly and slice into thin strips. Start by cutting the head in half and removing the stem, then slice lengthwise into thin strips. Add cabbage to a bowl, then add lime juice and salt and pepper to taste. Set aside to marinate until ready to serve.  
  2. Heat a large skillet over medium-high heat. Add olive oil to the pan and let heat up. 
  3. Run the bag of frozen shrimp under lukewarm water while the pan is heating.
  4. Wash Jalapeño and cut in half. Remove seeds and white veins, then chop into thin slices (to make thin half-circles). Mince 2 cloves of garlic and set aside along with the Jalapeños.
  5. When the pan is ready, add Jalapeños and garlic. Let cook for one minute.
  6. Add shrimp to the pan and stir in order to coat them in the oil. Add all the spices to the pan and stir to evenly distribute over shrimps. Let cook for 5-7 minutes or until shrimp are light pink.
  7. Once shrimp are done, turn heat to low and let rest.
  8. Add shrimp to a tortilla and add desired toppings (I love adding sour cream directly on the tortilla and spreading it around before placing shrimp down). Top with the slaw and enjoy!

Summer Corn Chowder

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This summer corn chowder is perfect for cool summer evenings, and can be made with veggies fresh from the garden and veggie broth made with kitchen scraps! Serve alone as soup or over rice for a veggie-packed and low sodium dinner.

(Yields 4 servings; 252 kcal, 15.5 gm fat, 29 gm carb, and 5.4 gm protein per serving)

Ingredients

  • 1 tbs olive oil
  • 3/4 cup shallots, finely chopped
  • 1 orange bell pepper, chopped
  • 4 cloves garlic
  • 1/2 tsp red pepper akes
  • 1 zucchini, chopped
  • 1 3/4 cups corn (from 3 corn cobs or drained from can). Reserve the cobs.
  • 1/2 tsp salt
  • 3 cups vegetable broth (low sodium or homemade)
  • 2 tsp corn starch
  • 1/2 cup carrots, chopped
  • 1 heaping tbs curry powder
  • 3/4 cup coconut milk

Directions

  1. In a 4-qt saucepan, sauté the shallots and bell pepper in the olive oil for about 4 minutes.
  2. Add the garlic and red pepper flakes and sauté for another minute. Add zucchini, corn, and salt. Cook for about 3 minutes.
  3. Measure 1 cup of vegetable broth and mix in the corn starch with a fork until dissolved. Dissolving the cornstarch into a smaller amount of liquid is easier. Add to the saucepan along with the rest of the vegetable broth. Mix in carrots and curry powder. Bring to a boil.
  4. If you used corn fresh from the cob, break the cobs in half and add them to the boiling mixture now. Reduce heat to simmer and cook for 20 minutes.
  5. After 20 minutes, remove the cobs and add the coconut milk.
  6. Use an immersion blender to blend about half the soup. If you don’t have an immersion blender, add about half the soup to a blender or food processor. Purée until smooth then add back to the pot*
  7. Taste for seasoning and serve.*if the soup is steaming hot, allow it to cool slightly before blending or keep the opening on top of the food processor open. You can also lift the lid often to allow steam to escape. Steam built up in an enclosed container can cause the lid to burst off.

Blueberry and Cranberry Oat Muffins

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These muffins use maple syrup, old fashioned oats, and cranberries to elevate your classic blueberry muffin into something nutrient-packed. Even with the extra filling they’re still light and fluffy, and the perfect addition to your breakfast!

(Yields 12 servings; 169 kcal, 8.8 gm fat, 20.7 gm carb, and 2.2 gm protein per serving)

Ingredients

  • 1 cup oat milk (or milk of choice)
  • 1 cup old-fashioned whole rolled oats
  • 1 and 1/4 cups all-purpose flour, spooned and leveled
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 1/2 cup unsalted butter, melted
  • 1/2 cup pure maple syrup (or honey)
  • 1 large egg, preferably at room temp
  • 1 teaspoon pure vanilla extract
  • 1 cup fresh blueberries
  • 1 cup dried cranberries

Directions

  1. Add the milk and oats to small bowls and let sit for 20 minutes. This allows the oats to fluff up and soften.
  2. In the meantime, set out the egg to reach room temperate and preheat the oven to 425. Prepare a 12-count muffin tin with nonstick spray or muffin cups.
  3. Melt the butter and allow to cool slightly.
  4. In a large bowl, whisk together the flour, baking power, baking soda, cinnamon, and salt. Set aside.
  5. In a medium bowl, whisk together the melted butter, maple syrup, egg, and vanilla extract. Once the oats have soaked for 20 minutes, add them to the bowl and stir a few times to combine.
  6. Gently fold in the blueberries and cranberries. Fold until just combined, being careful not to over mix.
  7. Pour the batter into the muffin cups, filling them all the way. You can top with extra oats and some sugar if desired.
  8. Place in the oven for 5 minutes at 425. After 5 minutes, reduce the heat to 350 while keeping the muffins inside and bake for another 16-17 minutes. Muffins are done when a toothpick inserted in the center comes out clean.