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Frozen Banana Yogurt Bites

Frozen Banana Yogurt Bites

Yields: 12 bites Prep Time: 15 minutes (hands-on) Total Time: 25 minutes (hands-on); freezing time 1 hour A super simple snack, or even dessert, that is loaded with nutrients, yet has no refined sugar, is gluten free and is a delicious healthy treat! Ingredients 3 cups frozen banana slices 1/2 cup whole milk Greek vanilla yogurt 1 tablespoon almond milk (or preferred milk, can be rice milk if dairy and nut allergy) 1/4 cup mini chocolate chips Directions 1. Prepare banana

Healthy Creamy Zucchini and Avocado Soup

Healthy Creamy Zucchini and Avocado Soup

Yields: 7 cups Prep Time: 20 minutes Total Time: 45 minutes This soup gets its creaminess from the nourishing avocado, which also packs potassium, B vitamins and healthy fats. Zucchini gives it a light, yet fiber-filled foundation on which flavor builds with dried basil and oregano and a bit of sharp cheese! Ingredients 4 cups zucchinis, diced 1/2 cup diced yellow or white onion 2 teaspoons minced garlic 2 tablespoons olive oil 4 cups (32 ounces) vegetable stock 1 teaspoo

Cucumber and Feta Quinoa Salad

Cucumber and Feta Quinoa Salad

Yields: about 6 cups Prep Time: 30 minutes Total Time: 30 minutes Crisp and refreshing, this salad is packed with vegetarian protein and has the perfect flavor combination of feta cheese, Kalamata olives and fresh dill. Ingredients 1 cup uncooked quinoa (red or white) 2 cups vegetable broth 2 tablespoons olive oil 2 tablespoons Kalamata olive juice (found in the jar with olives) 1 tablespoon red wine vinegar 1 generous tablespoon fresh dill, chopped 1/2 teaspoon sa

Gluten and Grain Free Zucchini Noodle Lasagna

Gluten and Grain Free Zucchini Noodle Lasagna

Yields: about 6-8 servings Prep Time: 25 minutes Total Time: about 1 hour Surprisingly filling, this dish is loaded with nutrition and flavor, zucchinis replacing the noodles from a traditional lasagna. The ground chicken and cheese mixture offer a hearty balance to the lighter, yet fiber-filled zucchini noodles, creating a perfectly delicious combination. Ingredients 1.5 pounds ground chicken (or turkey) breast 1/2 cup diced onion (smaller if you have pickier e

Easy Zucchini Squash Pizzas

Easy Zucchini Squash Pizzas

Yields: - Prep Time: 15 minutes Total Time: 40 minutes Incredibly easy, this is a healthy and delicious dish that can be whipped up in a flash to feed as few or as many people as you need! Ingredients Pizza sauce Shredded mozzarella cheese Shredded Parmesan cheese Olive oil Dried basil Dried oregano Salt Zucchini and squash slices Directions 1. Preheat oven to 425 degrees Fahrenheit. 2. Slice zucchini and squash so that you cut small circles, about 1/4 inch thick.* *Too th

Three Bean and Corn Salad

Three Bean and Corn Salad

Yields: about 5 cups Prep Time: 30 minutes Total Time: 45 minutes Full of vegetarian protein, fiber and iron, this is a delicious salad full of texture and a hint of cumin, lime and garlic that is a favorite for all! Ingredients 1 cup cooked green beans, chopped to 1/2 inch (or bite size) 1 – 15 or 15.5 ounce can kidney beans, drained and rinsed 1 – 15 or 15.5 ounce can black beans, drained and rinsed 1 cup corn (fresh or defrosted) 1/2 cup diced cherry tomatoes

No Refined Sugar Honey Almond Crispy Rice Treats

No Refined Sugar Honey Almond Crispy Rice Treats

Yields: 9 servings Prep Time: 15 minutes Total Time: 30 minutes With protein, healthy fats, no gluten or refined sugar, these crispy rice treats are a perfect and nutritionally dense bite to satisfy! Ingredients 1/2 cup natural creamy unsalted almond butter 1/2 cup high quality honey 1 teaspoon vanilla 1 teaspoon coconut oil 2 cups brown rice cereal (I used fruit juice sweetened) 1 cup old fashioned rolled oats 1/2 cup unsweetened shredded coconut Directions 1. In a small

Gluten Free Teff and Banana Mini Muffins

Gluten Free Teff and Banana Mini Muffins

Yields: 24 mini muffins Prep Time: 15 minutes Total Time: 45 minutes Free of refined sugar and gluten, these little mini muffins are packed with protein, fiber and iron from oatmeal and teff and are naturally sweetened by bananas and a bit of honey. Ingredients 2 cups ripe bananas (about 3 medium bananas) 1 egg 1/4 cup avocado (or preferred) oil 1/4 cup high quality honey* 1 cup oat flour (or ground old fashioned rolled oats) 1/2 cup teff flour 3 tablespoons

Lightened Up Cashew Creamed Spinach

Lightened Up Cashew Creamed Spinach

Yields: about 8-10 servings Prep Time: 20 minutes Total Time: 45 minutes A comfort food favorite, this creamed spinach is anything but traditional. The sauce base is made up of cashews, cauliflower, vegetable broth and a bit of cheese, making for a healthy twist on a delicious creamy dish! Ingredients 1 cup raw cashews 1 cup raw cauliflower 2 cups vegetable or chicken broth, plus 1/4 cup 1 tablespoon butter, plus a bit to grease dish 1/2 cup white or yellow onion, diced 2

Gluten Free Spiced Squash Muffin Bites

Gluten Free Spiced Squash Muffin Bites

Ground up oats and almond flour form the base of these delicious mini muffins that taste just like pumpkin pie, but with less fat, no dairy and less refined sugar. Squash, including pumpkin, is loaded with nutrients such as fiber, vitamin A (in the form of beta carotene) and potassium. A perfect morning treat or snack for anytime! Ingredients 1 15-ounce can* pure pumpkin or squash puree 2 eggs 1/2 cup brown sugar 1/4 cup coconut oil (melted if solid) 1/4 cup pure maple syrup

Peppermint Black Bean Brownie Truffles

Peppermint Black Bean Brownie Truffles

Yields: about 28-30 truffles Prep Time: 45 minutes Total Time: 1.5 hours, plus 30 minutes freezing Gluten free and full of fiber, folic acid and protein, these little truffles are more than meets the eye! A black bean brownie flavored lightly with peppermint extract fills these little bites, while a light chocolate coating and peppermint candy sprinkles coat the outside. A perfect holiday treat! Ingredients 1 (15 ounce) can black beans, drained and rinsed 1/4 cup coconut

Easy Apricot and Coconut Healthy Truffles

Easy Apricot and Coconut Healthy Truffles

Yields: 14-16 truffles Prep Time: 15 minutes Total Time: 30 minutes Rich and decadent, these little bundles have no added sugar and are loaded with healthy fat and protein from raw coconut butter. Unsweetened raw coconut adds a nice crunch, while the sweetness comes naturally from dried apricots, rich in iron, fiber and potassium. Ingredients 1/2 cup raw coconut butter 1/2 cup (about 10) unsulphured, dried apricots (soaked in water for 10 minutes) 1/3 cup unswe

Baked Avocado French Toast

Baked Avocado French Toast

Yields: 6-8 serving Prep Time: 15 minutes Total Time: 1 hour Basically undetectable, avocado makes this French toast taste creamy and rich, yet adds extra nutrition bringing potassium, vitamin E and healthy fats to the dish. Ingredients 1 cup avocado 3 eggs 1/2 cup whole milk 2 teaspoons pure vanilla extract 1/4 cup brown sugar, plus 1 tablespoon for bottom 2 tablespoons pure maple syrup 1 teaspoon ground cinnamon 1/2 teaspoon salt 2 teaspoon avocado (or preferred) oil 8 s

Crispy Rice and Coconut Date Bites

Crispy Rice and Coconut Date Bites

Yields: about 26-30 bites Prep Time: 20 minutes Total Time: 30 minutes Dates, coconut and cashews are the base for these healthy treats. Packed with nutrition and most importantly, flavor, these little bites are free of gluten, refined sugar and are vegan, satisfying any sweet craving! Ingredients 10 dates, softened, chopped and pits removed (about 1 cup) 1 cup raw cashews 1/2 cup shredded unsweetened coconut 1/4 cup almond meal 2 tablespoons pure maple syrup 1

Healthy Turkey Lasagna

Healthy Turkey Lasagna

Lasagna is such a comfort food, and this recipe gives you all the comfort with less fat, and plenty of nutrition with protein, calcium and iron. Ingredients 1 pound ground turkey (preferably dark meat) 1/3 cup finely diced red pepper 1/3 cup finely diced white or yellow onion 1 teaspoon garlic, minced 1 tablespoon olive oil, plus 2 teaspoons for bottom of pan 3 teaspoons dried oregano, plus a sprinkle for the top 3 teaspoons dried basil, plus a sprinkle for the top 1/2 teaspo

Cashew-Cauliflower Alfredo Baked Spaghetti Squash

Cashew-Cauliflower Alfredo Baked Spaghetti Squash

Yields: about 6-8 servings Prep Time: 45 minutes Total Time: 1 hour 30 minutes A veggie filled dish, this baked spaghetti squash is made rich with a flour-less creamy sauce base of cashews (and a bit of cauliflower). Chicken and spinach are mixed into the creamy sauce, then topped with Parmesan and baked a bit longer for everything to melt together for a family friendly, healthy dinner! Ingredients 1 medium spaghetti squash 3/4 pound boneless, skinless chicken b

Strawberry-Banana Cauliflower Smoothie

Strawberry-Banana Cauliflower Smoothie

Yields: about 3 cups Prep Time: 10 minutes Total Time: 10 minutes A healthy twist on the traditional flavor favorite of strawberry and banana, this smoothie has a whole cup of cauliflower that is undetected but packs a nutritional punch! Ingredients 1 cup chopped cauliflower 1 cup fresh strawberries (if using frozen, reduce ice cubes) 1 cup chopped banana (about 1 large) 1 cup dairy free milk* (see note in comments) 6 ice cubes 2 tablespoons pure maple syrup 1 tablespoon r

Easy Creamy Tomato Soup

Easy Creamy Tomato Soup

Yields: about 6 cups Prep Time: 20 minutes Total Time: 45 minutes Full of lycopene and rich tomato flavor, this gluten free soup satisfies even the pickiest eater! It’s simple enough with ingredients likely to be in the pantry and comes together quickly, pairing perfectly with a grilled cheese or hearty salad. Ingredients 3 cups peeled and chopped tomatoes (I like Pomi brand) 1/2 cup diced white or yellow onion 1/2 cup diced carrot 1 teaspoon minced garlic 2 t

Butternut Squash and Cauliflower Macaroni and Cheese

Butternut Squash and Cauliflower Macaroni and Cheese

Yields: 8-10 servings Prep Time: 25 minutes Total Time: 50-60 minutes This dish is a nutritional take on a traditional favorite. The butternut squash adds some extra beta carotene and cauliflower add vitamins C and K. It truly is a great family meal. Ingredients 14 ounces pipe rigate pasta (or whole wheat elbow macaroni or even gluten free pasta) 2 cups whole milk 3/4 cup frozen* chopped butternut squash or squash puree *(see notes in write up below) 1 cup finely grated ca

Gluten Free Teff Flour Chocolate Chip Cookies

Gluten Free Teff Flour Chocolate Chip Cookies

Yields: about 30 cookies Prep Time: 15 minutes Total Time: 30 minutes Rich in plant protein, fiber and iron, this is a healthy cookie which uses gluten free teff flour as its base, and has no cocoa, but tastes like a delicious double chocolate chip cookie. Ingredients 6 tablespoons unsalted butter 2 eggs 1/2 cup brown sugar 1/4 cup quality honey 1 teaspoon unsulphured molasses 1 teaspoon pure vanilla extract 1 1/4 cups teff flour 1/2 cup old fashioned oats 1/2

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