Gluten-Free
(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 Stir soy sauce, honey, rice vinegar, sesame oil, brown sugar, sesame seeds, garlic, and ginger together in a small saucepan […]
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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) […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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