Vegetarian
(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 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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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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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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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 […]
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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 […]
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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 […]
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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 […]
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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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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 […]
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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 […]
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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, […]
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