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A little more about the food...

The goal is not to trick anyone into eating better choices.  The idea is to change the taste buds into looking forward to increasingly nutritionally dense foods.  Highly processed and refined foods, including those with artificial ingredients such as dyes, preservatives and other fillers, plague our marketplace, and rob our bodies of the nutrition needed to optimally function. 

 

Using whole foods allows for optimal processing and metabolism by the body and body systems.  The recipes below are designed to incorporate nutrient dense foods, including healthy fats,often less refined sugars, whole grains and no artificial ingredients.  Whether you're cooking for a family, for someone with special dietary needs or looking to change your own eating habits, here the goal is to incorporate whole food nutrition in every me (and the food still tastes delicious)!

 

KEY

VG = vegetarian          NF = nut free

GF = gluten free          DF = dairy free

Dinners

Healthy Mac and Cheese Bites (NF, VG)

Gluten and Grain Free Zucchini Noodle Lasagna (GF, NF)

Easy Zucchini Squash Pizzas (GF, NF, VG)

Healthy Turkey Lasagna (GF, NF)

Cashew-Cauliflower Alfredo Baked Spaghetti Squash (GF)

Gluten Free Creamy Parmesan Swiss Chard Pasta (GF, NF)

Whole Wheat Swiss Chard and Carrot Calzones (VG, NF)

Spaghetti with Tuna and Green Olives (GF, DF)

Broccoli and Zucchini Pasta Skillet (VG, GF)

Lightened Up Cheesy Broccoli and Chicken Macaroni Bake (GF, NF)

Super Seed Healthy Chicken Nuggets (GF, NF)

No Cream, Creamy Cashew Pasta and Chicken (GF, DF)

Kale and Red Pepper Chicken Quesadillas

Toasted Sesame Cabbage and Chicken Rice Noodle Salad (GF, NF, DF)

Creamy Cauliflower and Chicken Farfalle Pasta Bake

Spinach and Cheese Turkey Meatballs (GF, NF)

Slow Cooker Shredded Chicken, Black Beans and Salsa (GF, NF, DF)

Baked Spaghetti Squash with Marinara and Chicken Sausage

Brown Butter & Shallot Pan Seared Salmon (GF)

Baked Lentil Tacos (GF, VG)

Teriyaki Spaghetti Squash Lo Mein (GF, VG)

Black Bean & Veggie Burrito Cups

Creamy Portobello Mushroom & Kale Pasta

Spaghetti Squash & Kale Lasagna

Mushroom & Walnut Vegetarian Meatballs

Maple and Tamari Glazed Salmon (GF, DF)

Zucchini, Spinach & Chicken Lasagna

Sweet Potato & Black Bean Enchiladas (GF, VG)

Cauliflower and Zucchini Mini Pizzas

Sun-dried Tomato & Basil Butter Alaskan Cod

Pumpkin & Ricotta Lasagna

Savory Honey & Paprika Chicken

Basil & Leafy Greens Power Pesto

Butternut Squash and Cauliflower Macaroni and Cheese

Black Bean and Mushroom Burger

Creamy Avocado and Spinach Pasta

Spinach & Walnut Pesto Mostaccioli

Brain Boosting Walnut Salmon Sticks

Perfect Pulled Chicken

Almond Crusted Chicken

Whole Wheat and Flax Thin Crust Pizza with Veggie Sauce

Savory Salmon Cakes

Tasty Turkey Walnut Meatloaf

Zucchini Quiche

Breakfast

Whole Wheat Zucchini Waffles (NF, VG)

No Refined Sugar Blueberry Banana Muffins

Gluten Free Teff and Banana Mini Muffins (DF, GF, NF)

Gluten Free Spiced Squash Muffin Bites (GF)

Baked Avocado French Toast (GF, NF)

Easy Honey Granola (GF, VG, DF)

Breakfast Banana and Oat Cornbread (GF, NF, DF, VG)

Gluten Free Teff and Oatmeal Waffles (GF, VG)

Almond Butter and Maple Granola (GF, VG)

Baked Cinnamon Spice Carrot Doughnuts (NF)

Sweet and Savory Whole Wheat Spinach Blender Crepes (NF)

Cheesy Quinoa and Carrot Baked Egg Mini Muffins (NF, GF, VG)

Gluten Free Apple Cinnamon and Oat Doughnut Bites (GF)

Chocolate Banana Oat Muffins 

Whole Wheat and Flax Pumpkin Spice Bread

Apple-Almond Pumpkin Muffins

Banana and Mango Blender Pancakes

Whole Wheat Zucchini and Carrot Muffins

Double Chocolate Zucchini and Avocado Muffins

Easy Hot Maple Oatmeal and Greek Yogurt

Spinach & Banana Oat Blender Muffins 

Honey & Banana Oat Muffins

Honey and Coconut Granola Nests (GF)

Golden Coconut & Spinach Granola (GF)

Blueberry and Chia Seed Waffles

Eggs & Sweet Potato Hash - Meal Plan Recipe

Power Greens & Beet Smoothie - Meal Plan Recipe

Whole Wheat Coconut Banana Bread

Whole Wheat Sweet Potato Cinnamon Rolls

Whole Wheat Roasted Pumpkin Scones & Maple Glaze

Coconut Milk and Cinnamon Sprouted Grain French Toast

Sweet Potato Pie Muffins

Whole Wheat Pumpkin Pancakes

Pumpkin Pecan Granola

Easy Whole Wheat Oatmeal Pancakes

Zucchini and Pumpkin Spice Oat Bread

Spinach and Pear Oat Muffins

Whole Wheat Avocado Pancakes

Greek Yogurt and Banana Oat Muffins

Sweet Strawberry and Almond Oat Pancakes (GF)

Sweet Potato and Blueberry Muffins

Protein Packed Fruity Muffins

Strawberry, Beet and Banana Muffins

Fancy French Toast Cups (DF, GF)

Whole Wheat Butternut Squash Waffles

Almond and Oatmeal Blueberry Pancakes

Apple Cinnamon Pancakes

Zucchini Quiche

Wholesome Oatmeal Baked French Toast

Pink Power Beet Pancakes

Whole Wheat Carrot Pancakes

ABC (Applesauce, Banana and Carrot) Muffins

 

Smoothies, Drinks & Pops

Healthy Refreshing Non-Alcoholic Mocktails (GF, VG)

Strawberry-Banana Cauliflower Smoothie (GF, VG)

Banana and Date Peanut Butter Smoothie/Pops (GF, VG)

Muesli Yogurt Pops (GF, VG)

Carrot and Orange Coconut Smoothie (VG, GF)

Kale and Chocolate Protein Smoothie (VG, GF)

Date & Peanut Butter Chocolate Swirl Pops (VG, GF)

Strawberry & Beet Tropical Smoothie (VG, GF, DF)

Cherry & Almond Flaxseed Smoothie (VG, DF, GF)

Cool Kale & Banana Pops

Vegan Coconut Date Fudgy Pops

Cool Kale & Banana Popsicles

Tri-Color Fruit Pops (GF, NF)

Boosted Blueberry and Kale Smoothie

Snacks

Healthy Black Bean and Yoguart Dip (NF, GF, VG)

rozen Banana Yogurt Bites (NF, DF, GF)

No Refined Sugar Honey Almond Crispy Rice Treats (GF, DF)

Crispy Rice and Coconut Date Bites (GF, VG, DF)

Slow Cooker Easy Cinnamon Pear-Applesauce (GF, NF, DF)

Avocado Egg Salad (GF, NF)

Creamy Honey and Cinnamon Chickpea Dip (GF, NF, VG)

Sun-Dried Tomato and Basil Baked Brie (GF, VG, NF)

Crunchy Roasted Seasoned Peas (GF, VG, NF)

Chewy Chocolate Caramel & Sea Salt Almond Clusters (GF)

Dried Fruit & Honey Granola Squares (GF, DF)

Spinach & Avocado Deviled Eggs (GF)

Crispy Roasted Beet Chips

Kale  and Parmesan Cheese Crackers

Simple Frozen Fruit

Roasted Kale Chips

Seaweed Super Popcorn

Homemade Gummies

Goody Goody Granola Bars

Toasty Tamari Roasted Almonds

Sides & Salads

Cucumber and Feta Quinoa Salad (GF, VG, NF)

Three Bean and Corn Salad (GF, VG, NF)

Lightened Up Cashew Creamed Spinach (GF, VG)

Easy Homemade Salsa (VG, GF, NF, DF)

Chopped Cucumber Caprese Salad (GF, NF, VG)

Southwestern Quinoa Salad (GF, VG, NF)

Pesto and Green Bean Potato Salad (GF)

Garlic and Lemon Roasted Broccoli (VG, GF, NF)

Cheesy Kale and Spinach Quinoa Bites (GF, NF)

Whole Wheat Sweet Potato Cornbread (VG, NF)

Cucumber and Carrot Miso Salad (GF, VG)

Garlic Roasted Broccolini (GF, VG)

Kale and Cranberry Quinoa Salad (GF, VG)

Sesame and Zucchini Noodle Salad (GF)

Cheesy Cauliflower and Potato Bake (GF)

Simple Parmesan Roasted Cauliflower (GF)

Thyme & Garlic Roasted Carrots (GF, VG)

Rosemary Roasted Beet & Root Vegetable Feta Salad

Matchstick Sweet Potato Fries (GF, VG, NF)

Roasted Brussels Sprout Ribbons (GF, VG, NF)

Oven Roasted Rosemary Potatoes & Onions

Lemon Garlic Roasted Cabbage (GF, VG)

Oven Roasted Garlic Green Beans

Roasted Beet, White Bean & Feta Cheese Dip

Roasted Parmesan Asparagus

Simple Baked Spaghetti Squash

Summer Garden Millet Salad

Garlic and Parmesan Zucchini Zoodles

Sesame Cabbage Crunch Salad

Creamy Avocado Hummus

Rainbow Crunch Salad

Whole Wheat Honey Flax Rolls

Soups

Healthy Vegetable Orzo Soup (VG, NF)

Healthy Creamy Zucchini and Avocado Soup (GF, NF, DF)

Easy Creamy Tomato Soup (GF, NF)

Slow Cooker Sweet Potato and Lentil Stew (GF, NF)

Roasted Sweet Potato, Carrot and Apple Soup (GF, NF)

Creamy Coconut & Carrot Curry Soup (GF)

Sweet Potato & Black Bean Fiesta Soup (GF)

Wholesome Chicken Noodle Soup (with Sweet Potatoes)

 

Nutrient Boosters

Greens in a Cube

Super Seeds

Desserts

Whole Wheat Chickpea Blondies (NF, DF)

Double Chocolate Whole Wheat Pumpkin Muffins (VG, NF)

Honey Sweetened Whole Wheat Strawberry Shortcake (NF)

Almond and Oat Gluten Free Chocolate Chip Cookies (GF)

Dairy Free Healthy Gingerbread Ice Cream (GF, DF)

Peppermint Black Bean Brownie Truffles (GF)

Easy Apricot and Coconut Healthy Truffles (GF, VG, DF)

Gluten Free Teff Flour Chocolate Chip Cookies (GF, NF)

No Refined Sugar Chocolate Chip Date Cookies (NF)

Avocado Chickpea and Oat Brownies (GF, NF, DF)

Basic Health(ier) Whole Wheat Cake (NF)

Strawberry and Banana Ice "Cream" (GF, NF, VG)

Coconut Oil Chocolate Chip Oatmeal Cookies (DF)

Strawberry and Coconut Crispy Rice Treats (GF, VG, DF)

Two-Ingredient Healthy Chocolate Candy (GF, DF)

Vegan Cashew Chocolate Pudding (GF, VG)

Gluten Free Mint Chocolate Cookies with Mint Drizzle Frosting (GF)

Vegan Chocolate and Coconut Peppermint Creams (GF, VG, DF)

Soft Batch Pumpkin Oatmeal Chocolate Chip Cookies

Pumpkin and Date Oatmeal Cinnamon Streusel

Peanut Butter and Date Cookies

Healthy Peanut Butter and Chocolate Oat Bars (GF, DF)

Coconut and Oatmeal Chocolate Fruit Pizza (GF)

Blueberry and Beet Almond Oatmeal Cobbler (GF)

Gluten Free Tahini Chocolate Chip Cookies (GF)

Gluten Free Vegan Chickpea Brownies (GF, VG)

Gluten & Grain Free Beet Brownies (GF)

Date, Peanut Butter & Coconut Oat Bars (GF, DF)

{VIDEO} 3 Ingredient  Avocado Frosting (GF, VG)

Crunchy Quinoa & Oat Peanut Butter Cookies (GF)

Baked Spinach Donuts with Chocolate Frosting

Gluten Free Coconut Flour Brownie Bites (GF, VG, DF)

Almond & Cinnamon Sugar Cookies

Chocolate Covered Raspberry & Cashew Truffles (VG)

Apple, Pear & Golden Beet Turnovers

Mini Whole Wheat & Flax Strawberry Jam Cups

Molasses & Almond Oat Cookies (GF)

Almond Coconut Cookies (GF)

Coconut & Cranberry Cake

Perfectly Pink Beet Frosting

Whole Wheat Sugar Cookies

Peppermint Black Bean Brownies

Chocolate "Red Velvet" Beet Cupcakes with Chocolate Frosting

Chocolate Avocado Frosting

Vegan Pumpkin and Banana Ice Cream

Quinoa Peach Crumble

Won Ton Mini Pumpkin Pies

Perfect Gluten Free Vanilla Cupcake with Chocolate Frosting

Chickpea Chocolate Chip Cookies

Vegan Peanut Butter & Millet Cookies

Gluten Free Whole Grain Apple Crisp (GF)

Double Chocolate Almond Butter Cookies (GF, DF)

Black Bean, Banana and Avocado Ice "Cream" Sandwiches

Banana and Avocado Ice "Cream"

Fluffy Sweet Potato and Carrot Sugar Cookies (NF)

Honey Cashew Cookies

Spinach Sugar Cookies with Avocado Frosting

Black Bean and Avocado Brownies

Avocado & Oat Chocolate Chip Cookies

Avocado Date Pudding (GF, VG)

Frozen Banana and Chocolate Pops

Double Chocolate Black Bean Cookies

Jamming Oatmeal Raspberry Bars

Strawberry Cupcakes with Strawberry Frosting

Sweet Potato Date Cookies

Goody Goody Granola Bars

Round-Ups

8 Healthy Zucchini Recipes

12 Pancake & Muffin Recipes with Fruit & Veggies

December 7, 2019

Yields:  about 2 cups

Prep Time:  10 minutes      

Total Time:  30 minutes

Protein-packed black beans combine with cheesy goodness to help this dip take a healthier track with Greek yogurt for creaminess and salsa for an...

July 3, 2019

Yields:  about 12 bars            

Prep Time:  15 minutes      

Total Time:  45 minutes

High in fiber and low in unhealthy fat, this is a sweet treat to delight your...

March 12, 2019

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 wit...

January 10, 2019

Yields:  about 12 servings      Prep Time:  20 minutes       Total Time:  1 hour

Reminiscent of a traditional carrot cake, this cake has many healthy swaps with ground oats and whole wheat fl...

January 7, 2019

Yields:  about 48 bites           

Prep Time:  25 minutes      

Total Time:  50 minutes

These little bites are all the flavor with less fat and more nutrition, chicken sto...

October 23, 2018

Yields: 12 muffins      

Prep Time:  15 minutes      

Total Time:  40 minutes

Pumpkin and chocolate come together beautifully for this delicious and fluffy muffin!  Whole wheat pastry flour, avoca...

October 2, 2018

Yields:  about 9 cups Prep Time:  25 minutes       Total Time:  1 hour

Filled with hearty vegetables, this soup is loaded with nutrition and flavor!  Perfect for a busy weeknight dinner, especially with a slice...

September 22, 2018

Yields:  1 loaf             

Prep Time:  20 minutes      

Total Time:  1.5 hours

Perfect for using late summer or early fall garden harvests, this bread has a bi...

Yields:  7 cups            

Prep Time:  20 minutes      

Total Time:  45 minutes

This soup gets its creaminess from the nourishing avocado, which also packs potassium...

August 19, 2018

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, Kalamat...

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