Recipes for an active life!

Whether you are hosting or attending Thanksgiving, sometimes it can be stressful to keep things fresh and fun! Obviously, we all love traditional dishes for the holiday season, but bringing a new dish can be a great conversation starter.  Here are 5 sides to make for your Thanksgiving dinner!  Rainbow Brown Sugar Carrots What you…

This was a fun and interesting take on classic kebabs! What you need What to do Start by slicing your zucchinis horizontally very thin (think zucchini lasagna). Then season your ground beef and mix in the bread crumbs, bell pepper, and onions. Next, take about 1/3 cup of the ground beef and press it down…

This ground turkey and green bean stir fry is a simple, wholesome dinner that comes together fast without sacrificing flavor. Lean turkey and crisp green beans make it a healthy option that’s still satisfying and family-friendly. Even better, it can be prepped ahead of time, making it perfect for busy weeknights when you need a…

We’ll let the title speak for itself… Absolutely delicious!!! Nothing beats loaded fries, and when you pair them with your favorite type of dish (Mediterranean), it elevates the experience even more! What you need: What to do: Preheat your oven to 375°F. Spread your fries on a baking sheet and drizzle with EVOO and lemon…

Looking for an easy, low-effort meal that is still packed with flavor and goodness? Well, here it is! This slow cooker cashew chicken is so yummy! Our favorite thing about crockpot meals is that you dump everything in and then kind of forget about it LOL! What you need: What to do: Place the diced…

Indian food can seem a little overwhelming; you might think it has to marinate for days, lots of work. But this dish can actually be accomplished in about 30-40 minutes! While your chicken is marinating, you can make the sauce, which is relatively easy. We always find ourselves wanting seconds every time. This isn’t just…

Ok wow! We brought this to our bible study and it was delicious! This is a top-notch dip, for starters the flavor is amazing but it is also super simple to make! What you need: What to do: In a food processor, add feta, yogurt, lemon juice, and EVOO to a food processor. Scrape down sides as needed,…

We made this for our bible study, and it was a hit! It sounds and tastes like you spent hours in the kitchen preparing, but in reality, it takes about 20 minutes. It is creamy, delicious, and refreshing – it screams springtime! What you need: What to do: *Cook your pasta according to package directions….

This was an absolute 10/10 hit meal. We made this for our bible study group (which includes children and adults) and EVERY single person had a second plate – nuff said. We will definitely be making again!! What you need Pineapple Salsa Serving What to do Mince the garlic and finely dice the shallots. In…

Who doesn’t love ranch!? This homemade jalapeño ranch dressing is to die for – literally! We made it to use on top of Hawaiian chicken tacos (also yum, here’s that recipe) but it could be used to on top of roasted veggies, grilled kabobs, a salad, anything really! What you need What to do Throw…

As you know, it’s chilly just about everywhere right now, so we took it upon ourselves to make this hearty, warm, what felt like a hug in a bowl stew! What you need: What to do: Beef Stew Start by patting your beef cubes dry and season them with salt and pepper. Sear the beef…

Those of us who live in SW FL love to order smoked fish dip as an appetizer at our favorite fish restaurants. We have been reading about using sardines in this fish dip and had to try it – and it did not disappoint! Sardines are loaded with essential fatty acids and are so good…

We frequently try out “healthier” dessert recipes, and this is one of them.  Give it a try!  What you need:  What to do:  In a bowl, combine coconut flakes and nut butter. Stir in coconut oil, vanilla, sweetener, and salt. Fold in chocolate chips and mix gently so they stay intact. Scoop and roll into small…

This meal is rich in plant-based protein, fiber, and anti-inflammatory ingredients like ginger and garlic. It’s a great option for supporting recovery while keeping meals simple and flavorful.  What you need: What to do: Pat tofu dry thoroughly and cut into cubes. Heat oil in a pan over medium-high heat. Add tofu and cook until golden on all sides. Remove and set…

We love making Indian food at home and we all know that the best thing for homemade Indian is homemade naan! This is super easy to make and doesn’t have 500 ingredients! What you need: What to do: Combine the flour, salt, sugar, and yeast. Add warm water, yogurt, and oil. Mix until a soft…

A bright, one-pan meal with tender chicken, fluffy lemon-infused rice, and fresh herbs! What you need: What to do: Season the chicken with the salt, pepper, oregano, and paprika. Heat the olive oil in a large skillet or Dutch oven over medium-high heat. Brown the chicken for 4–5 minutes per side until golden. Remove to…

What you need: Sauce: What to do: Cook rice or ramen. While that is cooking, mix together the ingredients for the sauce and set aside. In a medium pan, stir fry your veggies (we like to try our best to keep them crispy!) Add in the sauce and toss to coat the veggies. Cook your…

This is a great make-ahead casserole that works well with beef or chicken.  What you need: Meat Filling: Casserole: What to do: Preheat oven to 375°F. Brown beef with onion. Drain if needed. Stir in garlic, cumin, chili powder, paprika, oregano, salt, and pepper; and cook for 10-15 minutes or so. Mix in green chiles,…

A simple, savory low-carb breakfast packed with smoky flavor, melty cheese, and fresh herbs. Easy enough for a weekday morning, but delicious enough to feel special. What you need: What to do: Heat the butter in a small skillet over medium heat. Add the quartered cherry tomatoes and cook until soft and juicy, about 4–5…

This was absolutely delicious! We made this for our bible study group and it was devoured! Its creamy, warm, and feels like you are eating at a fancy italian restaurant. A must make again, for sure! What you need: What to do:

We absolutely loved this dish that combined the sweet and savory together into a yummy explosion on our taste buds. We made it with sweet potatoes, sausage, corn, peppers, and feta but feel free to make your own combination. We like topping everything with our favorite “green stuff” which is the olive oil, fresh herbs,…

We like to mix up our breakfast routines, so we are not eating the same thing every morning. Here are some ideas for using oats to help make your breakfast a little healthier because oats have been shown to improve heart health, lower cholesterol, improve blood sugar, and help control weight. They are rich in…

This gluten-free dish is perfect for any day of the week. It makes providing a hot meal very easy. We make dishes like this every month or so to break up the breakfast monotony. It also is a great way to eat on the run – if you have to! You may substitute with your choice of…

We have made Greek chicken more times than we can count, and it is always delicious! But this dish is divine – especially with the added touch of the dill sauce. Salmon is always a great thing to add to your diet! Salmon provides you with protein and is a well-known source of omega-3 fatty…

My mom was the one who taught me the importance of eating a healthy diet using fresh foods. She also taught me the skill of meal planning and what to have on hand in your kitchen in order to ensure that the family would be able to follow a healthy diet plan throughout the whole…

This is such a refreshingly simple smoothie that is especially hydrating during the hot summer months! Feel free to tweak it according to your own taste! What to do: What to do: Add all ingredients to a blender and blend until smooth and creamy. Add more milk to thin or more frozen berries or ice…

This dish came about just based on what we had on hand in the fridge. Feel free to use what you have on hand as well!  What you need:   Simple Umami Sauce   Optional: 1 tsp tahini or almond or peanut butter (for creamy depth)  What to do:   Cube the tofu and press out excess moisture….

Eggplant has a very mild flavor which is why it makes for a great vegetarian option. If you are not an eggplant fan, feel free to use thin boneless chicken pieces. What you need 2 medium eggplants 1 tsp salt ½ tsp pepper 1 tsp garlic powder 1 cup all-purpose GF flour (King Arthur is…

Studies have shown that eating breakfast can lead to having a lower BMI, consuming less fat throughout the day, and better performance with memory and attention. Just think, you are setting yourself up for success when you eat a healthy breakfast. You are more than likely going to feel satisfied from eating a nutritious breakfast–…

This street corn chicken is absolutely delicious, your mouth will be thanking us! It is also super easy and can be prepared ahead of time! What you need: What to do: Start by cutting your chicken into cubes and season. Heat EVOO or avocado oil on a pan and add in your seasoned chicken. While…

This is a great dish that makes for an easy weeknight meal but is even nice for company. We love Yukon gold potatoes for their buttery smooth flavor – and they are even better smashed! Yum! Give this recipe a try – we think you will love it as much as we do! Simple and…

Chicken soup is a hearty dish that can be made a little differently each time you make it. Not only good for fighting a cold, but chicken soup tastes great! This version can be made quickly without having to simmer all day long by using chicken breast and chicken stock instead of simmering a whole…

We wanted to share with you how eating a meal seated around a charcuterie board is such a great way to encourage fellowship and friendship. Last weekend our “Florida family” attended a wonderful Christmas Fest presentation at our church, First Assembly Fort Myers, FL (FAMFM.com). After the amazing show, we headed over to our house…

This ground beef enchilada skillet has all of the flavors of enchiladas that you love but only takes a fraction of the time! We made this the other night and everyone went back for seconds! What you need: What to do: Using a large, set over medium heat and add the ground beef, onion, garlic,…

This is a low-sugar, gluten-free, and easy to make dessert and especially good when these fruits are in season. You can always use frozen fruits that you may also have on hand!   What you need:   Fruit Base:  Crumble Topping:  What to do:   Preheat oven to 375°F. In a medium baking dish, toss the fruit with vanilla,…

There is just something about Greek flavors — the bright lemon, fragrant oregano, and comforting herbs — that always hits the spot. This soup brings those fresh, zesty notes together in a cozy, one-pot meal. It is one of those recipes that feels both nutritious and light, and it’s a wonderful way to sneak in…

This can be a great after school or workout snack! It is delicious, healthy and packed with protein! What you need: What to do: Mix all your ingredients together in a bowl. Top with your favorite granola and dig in!!

This salad is THE BOMB! It’s summertime peach season — and what better way to celebrate than with this beautiful and delicious salad? Juicy peaches, creamy burrata, and salty prosciutto come together with fresh greens and a drizzle of balsamic glaze for a dish that is as stunning as it is satisfying. Perfect for entertaining…

This is a little different take on lasagna – not using noodles – but it turned out delish. We made this vegetarian, but feel free to add ground beef, pork, and/or Italian sausage to your sauce for more protein.   What you need  For the béchamel  What to do  Make the tomato–veg sauce: Sauté onion &…

We love to make these quick bars to have a little something sweet for dessert on hand that is relatively healthy. Try them with your favorite nut butter (ours is peanut!) What you need: What to do: Preheat oven to 350°F (175°C). For muffins: line a 12-cup muffin tin with paper liners or grease well….

Cottage cheese is the new cauliflower in the foodie fields these days because it adds great amount of protein to things that normally would not have a lot. We tried this cake and it was good – but it is definitely not as sweet as cheesecake. We might suggest adding some additional sour cream or…

Craving pizza but want low carb? Try these supreme pizza stuffed peppers! What you need: What to do: Preheat oven to 425. Cut bell peppers in half and take seeds out. Place the halves of bell peppers on a parchment paper lined pan. Bake for 10 minutes flipping half way through. Mix together your meat…

We love this broccoli salad and it is typically a crowd pleaser too. Feel free to add some sunflower seeds for some extra crunch!  What you need What to do In a large mixing bowl, combine the broccoli, red onion, cranberries, bacon, and cheddar. In a small bowl, whisk together the mayonnaise (or Vegenaise), apple cider…

We know, it sounds… interesting! But, we promise it is good and the bonus is that it is extremely easy!! What you need What to do Start by sautéing your veggies! Once your onions are translucent and caramelized, remove your veggies and brown your beef. Once your beef is cooked, add in the broth and…

Fresh veggies and herbs make for a lovely simple and fresh pasta dish. Serve with additional protein sources such as grilled chicken, fish, or meatballs. What you need: What to do: Cook rigatoni in salted water until al dente. Reserve 1/2 cup pasta water, then drain. Sauté mushrooms in EVOO over medium heat until browned…

Sloppy Joes have always been a favorite in Marion’s house, thanks to her mom’s delicious recipe. When we came across this stuffed pepper version, we knew it would be a hit—and it didn’t disappoint! We love serving it with crispy sweet potato wedges or fries and a side of garlicky green beans for a wholesome,…

A rich, chocolatey twist on banana muffins—boosted with protein and made without added sugar. Great for breakfast or a guilt-free snack. We have really been enjoying these!  What you need: What to do: 1. Preheat oven to 350°F. Line or grease muffin tins (makes ~24 mini muffins or 12 regular muffins).  2. Mash bananas in…

Simple and convenient! This stuffed pepper recipe is a versatile dish that’s not only easy to make but also ideal for meal prepping and freezer storage. With just a few steps, you can create a batch of these flavorful and nutritious stuffed peppers, perfect for busy days or planning ahead. Whether you’re a meal prep…

Made this for an all-day Caring Medical planning meeting and it was a total hit!The slow-cooked beef shoulder turns out super tender and flavorful, and the buffet-style setup lets everyone build their own plate with all their favorite toppings. Easy to prep, fun to serve, and absolutely delicious—definitely a team favorite. What you need: Beef…

Step into a world of savory aromas and comforting flavors with this mouthwatering French Onion Chicken and Rice Skillet! Imagine the sizzle of seasoned chicken as it sears to golden perfection, filling your kitchen with anticipation. As the onions caramelize and the garlic infuses its rich essence, each ingredient dances together, preparing your taste buds…

Looking for a new breakfast meal that won’t spike your blood sugars?! Try this avocado and egg breakfast bowl! Like most of our recipes, it is pretty simple but still delish! What you need: What to do: Cut the avocado in half, remove the pit, and scoop out some flesh to create space for the…

Are you needing to get in protein but don’t feel like eating eggs or sausage for breakfast? Here is an easy and delicious way to get in some protein! What you need: What to do: Preheat your oven to 350 degrees. Mix your dry ingredients together first, reserving 1/8 cup of oat flour and berries….

Indulge in the exquisite flavors of Parmesan Crusted Pesto Chicken, a dish that tantalizes the taste buds with every bite. This culinary masterpiece combines the rich essence of pesto with a delightful twist of tanginess from Dijon mustard, while the creamy textures of Parmesan and mayo elevate it to a whole new level of decadence….

This recipe has taken the internet by storm and we now understand it’s rage! What makes these hot honey ground beef bowls so enticing is the unique combination of ingredients. From savory ground beef to the sweet and spicy notes of hot honey, each component adds a layer of complexity to the dish. Whether you…

Creamy Ricotta Meatballs are a delightful culinary creation that blends simplicity with irresistible flavor. These tender meatballs, enriched with creamy ricotta cheese, offer a burst of richness in every bite. Despite being a quick and straightforward dish to prepare, the allure of Creamy Ricotta Meatballs lies in their ability to captivate your taste buds and…

Made these smash burgers the other night and wow—they did not disappoint. When you’re craving something meaty, cheesy, and totally satisfying, this is a solid go-to. That crispy cheddar “bun” takes it to another level. If you’re watching your carbs, feel free to skip the potatoes—but trust me, every bite was de-lish! What you need:…

Elevate your culinary experience with our Citrus Herb Salmon recipe that promises a symphony of fresh flavors and vibrant colors. Succulent Alaskan salmon fillets, kissed with garlic and onion powder, are pan-seared to perfection in fragrant coconut oil. The star of this dish is the tantalizing Thai chili sauce infused with zesty Tamari, sweet orange…

This is a great way to use your fresh veggies and herbs for a delicious, savory breakfast or brunch! We made this with what we had on hand, but we have made it with many different delicious veggies including baby bellas, Brussels sprouts, tomatoes, zucchini, and many more. So, the sky is the limit –…

A bright, flavorful, and fresh dish that’s perfect for a quick weeknight dinner or a weekend grill-up. Juicy grilled chicken is marinated in a zesty honey-lime blend and served over fragrant cilantro rice, topped with fresh avocado, Pico de Gallo, and a dollop of Greek yogurt. What you need:  What to do:  Note: We tried to capture the…

Are you looking for a hassle-free yet delicious meal option for those hectic nights filled with sports practices and kids’ activities? Look no further than our flavorful Pesto Aioli Chicken Bake! This recipe is a game-changer when it comes to easy prep and fantastic taste, making it a go-to for busy families. Preparing this dish…

This recipe is a delicious adaptation of a classic whipped feta and roasted carrot dish, incorporating bold flavors and a smooth, creamy texture. Perfect as a side dish or a spread with warm bread. We made it when we were lacking feta and used what we had in the kitchen. The results were delish! What…

We made this steak and caramelized onion salad and it was very yum! Whether you’re a steak enthusiast or a salad aficionado, this dish is sure to impress even the most discerning palates. Treat yourself to a gourmet meal that strikes the perfect balance between decadence and freshness, making every bite a moment to savor!…

This dish is so easy to whip together and is the perfect side to almost any meal! It is savory and rich with Parmesan cheese with a touch of fresh basil! Creating a harmonious blend of flavors that your taste buds with love! What you need: What to do: In a large cast-iron or other…

This yummy, easy treat is only 3 ingredients and might just be what you’re looking for. Not only are they satisfyingly crunchy, but also made with healthier ingredients, making them the perfect go-to for a quick energy boost or when you’re craving a chocolate fix! What you need: What to do: Popped quinoa: Moisten quinoa…

Mornings and/or post workouts can be very hectic. We love a good smoothie for these hurried times. Give this one a try – just in time for St. Patrick’s Day – a little green! What you need: What to do: Add all ingredients to a blender. Blend on high speed until smooth. If it’s too…

Made this salad the other night for dinner with leftovers for lunch! Started out by just looking what we had in the fridge – turned out to be a fresh, vibrant salad bursting with sweet and savory flavors—perfect for a light lunch or a refreshing side! YUM! What you need: Dressing: What to do: In…

Forget soggy sprouts—these crispy, cheesy bites will turn any Brussels sprout skeptic into a fan. A little smash, a little cheese, and a whole lot of flavor! Gotta give these a try! What you need: What to do: Cut the tough ends off the Brussels sprouts and remove any wilted leaves. Steam them for 15-20…

These tangy, herb-infused pickled onions are the perfect addition to salads, tacos, sandwiches, bowls, and more. We just love how the sweetness comes out the longer they soak! What you need: What to do: Thinly slice the red onions and place them in a large mason jar. Add herbs into the jar. In a separate…

Whether you’re looking for a quick and easy breakfast to enjoy on busy mornings or a comforting meal to savor on lazy weekends, this Apple Pie Baked Oats are the perfect choice. A warm and comforting breakfast choice that combines the wholesome goodness of oats with the sweet, fragrant flavors of apple pie. Imagine waking…

This is not your usual chicken soup! We wanted to make a Mexican-inspired chicken soup that packs a lot of added flavors with your traditional chicken soup recipe. This is a winner! Give it a try! What you need: What to do: Heat olive oil in a large pot over medium heat. Add the onion,…

A bright, citrusy pasta dish with garlic-infused olive oil, fresh herbs, and vibrant sautéed vegetables—light yet packed with flavor! We think this may be THE tastiest pasta we have ever made! What you need: • 8 ounces gluten-free spaghetti • ¼ cup(EVOO), divided • 6 garlic cloves, thinly sliced • 2 lemons, zested and juiced…

Rise and shine with this mouthwatering Crispy Feta Egg Breakfast! Imagine golden-brown feta cheese embracing perfectly cooked eggs for a breakfast experience like no other. The crispy exterior gives way to a creamy, dreamy center that will leave you craving more! Whether you’re a foodie looking for a new favorite or simply love a delicious…

The other night, we were rummaging through the pantry, brainstorming ways to make use of what we had on hand. A quick check in the freezer revealed some beef stew meat, and a can of peaches caught our eye in the pantry. It was an unexpected combination, but sometimes necessity sparks the most delicious creations!…

This is a quick dish to make for two on a work night or nice enough to serve for company. Any whitefish or even shrimp will work nicely. If you are not a seafood fan, chicken works well too. What you need What to do Cook the pasta in salted water. Add the peas during…

Longevity experts agree that legumes are one of the healthiest foods we can add to our diets. Chickpeas are delicious, especially when roasted in the oven or on top of the stove. Give this one a try – great for lunches or sides. What you need What to do Preheat your oven to 400°F (or…

Satisfy your taste buds and fuel your body with this delicious high-protein chicken enchilada recipe. Tender shredded chicken, savory spices, and melty cheese come together in a mouthwatering ensemble that promises to delight. Each bite is a flavorful fiesta packed with protein to support muscle growth and repair – a perfect meal for after treatment! This…

We made these the other weekend for an Asian-themed dinner party. The sky is the limit with what you want to put inside of these, so use what you like! They are a great way to get your veggies in! For more protein, add smoked salmon! What you need: What to do: Slice the carrot,…

Soup season is surely upon us and this one is definitely a comforting one! Ribollita soup is a traditional Italian dish originating from Tuscany. It is a hearty and flavorful soup that is known for being a thick, vegetable-based soup containing cannellini beans, vegetables like kale, cabbage, carrots, and onions, along with stale bread to…

The holiday season is here, and what better way to spread cheer than by coming together to bake delicious and festive cookies with your nearest and dearest? Whether it’s a cherished family tradition or a fun way to bond with friends, baking holiday cookies is a heartwarming activity that brings joy to all. The aroma…

We are keeping it simple this holiday season! This is the ultimate party appetizer and comes together in under 30 minutes with minimal work! Whether you’re hosting a festive gathering or simply looking to treat yourself, these bite-sized wraps are a crowd-pleaser. What you need: What to do: Lay a piece of prosciutto down flat….

Embrace the cozy flavors of fall! Indulge in this rich and decadent Dark Chocolate Chip Pumpkin Muffin recipe – a perfect blend of velvety pumpkin goodness and luscious dark chocolate chips. Each bite is a journey into autumn bliss, satisfying your cravings and warming your soul. Treat yourself to a taste of the season’s finest…

Imagine this: Picture yourself curled up on a cozy winter evening, a bowl of steaming hot chicken potato soup in your hands, its savory aroma filling the room. Each spoonful warms you from the inside out, the tender chunks of chicken, hearty potatoes, and flavorful broth coming together in a symphony of taste and comfort….

Let’s elevate your Thanksgiving feast with a burst of flavor in every bite! These delightful cranberry brie bites are the perfect harmony of sweet and savory, making them a must-have appetizer for your holiday table. Added bonus is they are super simple to whip together and can add a touch of elegance and taste to…

Brussels sprouts are a fantastic addition to your veggie dish for several reasons. These mini-cabbages are not only delicious when cooked properly, but they also pack a nutritional punch. They are a great source of vitamins C and K, fiber, and antioxidants. When roasted or sautéed, Brussels sprouts develop a wonderful caramelized flavor that can…

What you need: Baby kale or spinach – large bunch; washed and dried 1 pint strawberries; washed and sliced ½ cup pecans; chopped 2 ounces of goat cheese; in pieces 2 scallions; chopped 1 ripe avocado; chunked Dressing: (I make extra, because it’s so good) 1 cup EVOO, cold-pressed Juice of one lemon; plus zest…

Thirty-minute meal from a great food blogger www.delighfulmomfood.com of tender baked blackened rockfish to serve with roasted vegetables and rice or in fish tacos! Make on one sheet pan with some veggies tossed with same seasonings or bake separately. Rockfish is a white fish similar to snapper. Feel free to substitute snapper, cod, or halibut…

We know many people love flavored creamers, but the traditional ones are very unhealthy, loaded with chemicals and artificial ingredients. This recipe for cashew creamer is so simple and so delicious you may find that you never go back to store-bought creamers.    What you need:    ½ cup organic raw cashews   Purified water, 1…

For many, bread is a guilty pleasure, from breakfast bagels, to toast, to garlic knots – the options are endless! However, eating processed carbohydrates and sugar – found in a lot of bread, can be really damaging to your body. It can drive up insulin levels and increase your risk of diabetes and heart disease….

This lemongrass tofu bowl was a hit in our house! However, when it comes to tofu, we can be a little picky. If you’ve ever bought tofu, you know it comes in a little package submerged in water. We like it extra crispy, and we’ve found the best way to achieve the ultimate crisp is…

This soup is like Italian Wedding soup and tastes absolutely delicious! Our friend and teammate Marylou Cash, RN, made this for us the other day and it was divine! You must try it! What you need: 1 lb. ground pork – (Optional: omit if you want vegetarian) 1 cup yellow onion, chopped 2 garlic cloves,…

What you need: 4 chicken breasts (or thighs or combination), boned, skinned, and cut into 4 oz portions 1 large onion, chopped 2 garlic cloves, chopped Fresh ground pepper and salt ground nutmeg olive oil 1 tsp fresh lemon zest 2 tsp dried tarragon or small bunch of fresh tarragon 1 cup organic chicken broth…

We made this dish the other night for a weeknight family meal. It was not only delicious but made for a quick and easy dinner! There are a number of recipes out there for this dish – and we like to read them all and then come up with our version…so here it is! (Feel…

Our Prolotherapist and baker-extraordinaire Danielle Matias made these almond flour blueberry muffins for the team last week. They were SO delicious that we wanted to share the recipe with you. Almond flour provides more nutritional value than plain white flour, and is a great source of protein, fiber, and is naturally gluten free! This recipe…

We find that whether you are vegetarian, pescatarian, or a carnivore, it is nice to include vegetarian meals into your weekly menu every once in a while. For those following more plant-slant eating, we think you will find this recipe something you may want to include regularly. This recipe comes from The Blue Zones project…

Give this healthy gluten free muffin recipe a try! They may be green, but the taste is definitely delicious! And what better way to add some veggies to your day! So if you need to make a green food item for St. Patty’s Day, Christmas, or just because, this is your recipe! Our resident baker…

Our Caring Medical team is filled with great cooks! We love sharing recipe ideas and making delicious food and this recipe is no exception. Kristina shared this recipe with Marion and she made it last week. SO SO delish. Don’t let these ingredients intimidate you – you can do it! Did you know? Grattini is…

For those working to cut carbohydrates and better manage blood sugar and hemoglobin A1C levels, consuming foods that increase satiety (make you feel full longer) will help you accomplish this. For example, instead of consuming a fruity, sugary fruit dip, switch to a savory spread/dip that is consumed with vegetables instead of fruit. Fat is…

We’ve had our fair share of taste-testing pasta and being let down, so we were super excited to find gluten-free orzo – just until a few months ago we didn’t know it existed! Once we got home, we knew exactly how we wanted to use it! Sometimes making lunch at home can be challenging. You…

The older I get, the more comfortable I feel adding fruit to my meals. Adding something sweet to a dinner dish never intrigued me as I felt it was more for dessert. But I soon realized that I was missing out! This Mango Salsa Salmon is the perfect, refreshing meal to enjoy this summer! It…

Are you trying to add a few more meatless meals to your diet? This protein-packed gluten free, vegan recipe will please even your biggest meat-eater! Loaded with flavor, spice it up or down! What you need: • 1 pound organic extra firm tofu • 1 10-ounce can black beans, drained • 1 sweet potato; diced…

We know that September back-to-school can be crazy busy for parents and meal prep may fall by the wayside when dealing with school, homework, projects, adding in sports practice and games, music lessons and recitals, and more. Or maybe you are retired and are busy with volunteer work, exercise, and visiting family and friends. Whatever…

Looking for a new idea for repurposing leftover meat or using that small roast or steak? We made this recipe with leftover beef tenderloin. It makes for a deliciously different one-pan meal. What you need: 7 Tbsp olive oil, divided and approximate 1 pound maitake, cremini, shiitake or baby bella mushrooms, sliced or torn into…

A simple, easy weeknight casserole that everyone will enjoy! Great for busy families! What you need: 1 Tbsp EVOO ½ cup onion, chopped 1 medium green bell pepper, chopped 1 lb. lean organic ground beef 3 cups bite-size cauliflower florets 3 cloves garlic, minced 2 Tbsp chili powder 2 tsp ground cumin 1 tsp dried oregano ¼ tsp ground chipotle Pinch of salt 15 oz diced tomatoes 1 ½ cups shredded extra-sharp Cheddar…

This chicken dish is simple, quick, and delicious – perfect for any weeknight meal but tasty enough for company! Quinoa is a high protein, high fiber, gluten free grain that takes on the flavor of what you put with it. It is a great choice for those trying to make healthier carb choices! What you…

We like to food prep for the week ahead. Typically, this involves baking or grilling some chicken pieces to utilize in various recipes throughout the week. We love this fresh and simple Asian Chicken Salad recipe that makes for a light and quick weekday dinner, lunch, or for that potluck or picnic on the weekend!…

This salad is a household favorite of ours. We make it with whatever veggies we have on hand. It is actually quite easy to make, and the prep for it really is just chopping! We like to cook some chicken pieces on Sunday night to use in meals during the week and this is one…

Kabobs are a grilling favorite and make a beautiful presentation on the platter! What a great way to make veggies taste great too! Feel free to substitute your favorite vegetables and/or try making these with beef, pork, or shrimp. The marinade is one we use for all of these proteins and it is delicious! Give…

This recipe calls for making it in a crockpot or slow-cooker. You can also make this stovetop for a quick dinner and have more chunky chicken vs shredded. Either way you make it, this is a very simple weeknight meal for those who like a little Mexican flare! What you need: 2 cups fresh or…

We love encouraging at-home meals because it allows you to connect with family, make good food choices, and have some fun in the kitchen! We recently tried this recipe, and it is easy and delicious! What you need: 4 medium chicken breasts 2 cups homemade salsa verde* 1/2 cup cheese blend 1/2 cup chicken bone…

These garlic green beans are cooked in olive oil and tossed with lemon juice and freshly grated Pecorino cheese and are a much healthier green bean dish than the cream of mushroom soup/fried onion casserole typically made at Thanksgiving. We know, it’s TRADITION! But…we encourage you to try something new! Go for it! You won’t…

This recipe is a simple, elegant Mediterranean-inspired dish loaded with flavor! We have this dish at least once per month and also serve it for company – especially those who love olives! If you are not an olive fan, you could substitute artichoke hearts or sun-dried tomatoes OR add all three to this dish! YUM!…

We recently tried this recipe, and we will definitely be having it again! This low-carb, whole-food meal was extremely easy and can be modified to meet everyone’s needs – we swapped the pork for ground turkey, but you could try also ground chicken, beef, pork, or tofu! What you need: 2 Tbsp sesame oil 6…

Just by the title alone you know this is a good one! Cooking steak can be intimidating, but this was almost foolproof and amazingly delicious! This meal is really great because no before-prep is needed, and it only takes about 10-15 minutes to prepare before putting it on heat.   What you need 2 tsp…

Pumpkin cheesecake is a holiday favorite. Making individual muffin-sized cheesecakes makes serving easier, but feel free to make this in a full pie pan if desired. We recommend using organic ingredients if possible. (From theCleanEatingCouple.com) What you need: Crust: 1 cup almond flour 1/4 cup brown sugar, loosely packed 1/2 tsp cinnamon 4 Tbsp butter, melted Filling: 8 ounces cream cheese, room temperature 2/3 cup Greek yogurt or…

We are doing everything we can here in Florida to make it feel a little more like the holiday season! This white chicken chili is the ultimate low-carb comfort food, and we are here for it. What you need: 4 cups shredded chicken 1 ½ tsp chili powder 1 ½ tsp onion powder 1 tsp…

We are all about making the holiday meals healthier AND simpler. Serve this salad with your main protein and starch and you’ve got a great meal! This is a beautiful, healthy, and delicious Christmas salad that pairs very nicely with your Christmas beef, poultry, or ham. What you need: 4 cups butternut squash, peeled and…

Mahi Mahi is a tender, flaky, and delicious fish! Mahi is a great fish to cook with because it is mild but also takes on the flavors of the seasonings that it is cooked with, making it super versatile! Mahi mahi contains a high amount of proteins, vitamins, and minerals, with most of its calories…

There are so many ways to enjoy this chicken! We plated it over lemon wild rice with roasted onions and tomatoes. However, we have also enjoyed this chicken in a Greek bowl; or with cooked rice (brown or cauliflower), tomatoes, cucumber, olives, red onions, and homemade tzatziki sauce. What you need: Lemon Feta Chicken 1…

This recipe has been adapted from the book Plant Over Processed by Andrea Hannemann. The original is just as delicious however it is vegan, and we wanted to add in some more protein and make a few swaps. This curry is literally bursting with flavors and really warms the soul! What you need: 1 Tbsp…

The sauce in this dish alone is amazing  – a lick-worthy sauce, if you know what we mean! Chicken thighs are a great addition to any dish; they are juicy, tender, and an excellent source of protein, iron, and zinc.  (We recommend always trying to get organic ingredients!) What you need: Chicken: 2 pounds organic chicken thighs…

There’s almost nothing better than a warm, tasty meal made with love by your mama! What you need:  ½ pound ground beef (increase if you like a meatier chili) 2 celery stalks, chopped 2 large onions, chopped 2 – 10.5 ounce cans of chopped tomatoes 2 teaspoons Mexican seasoning ½ teaspoon dried chili peppers ½…

Think, deconstructed lasagna but with chicken! This recipe is super simple and one that everyone will love! There are many ways to enjoy this chicken! This can surely be added on top of pasta with some marinara sauce. For someone who is trying to avoid carbs, they could substitute noodles for zoodles, or spaghetti squash….

We don’t know about you, but it is tough to find time to cook for all the meals of the day. We like to try to make things on the weekend and have them for the rest of the week, or make and freeze things to be used at a later date. With school getting…

Very similar to plain ole enchiladas but think cheesier! What you need:  1 1/2 lb organic, farm-raised ground beef 1 large onion; diced 2 tbsp cilantro; chopped 1 tbsp mexican seasoning (or 1 tsp cumin, chili pepper and oregano) 1-2 cloves garlic; minced 1/2 tsp pepper 1/2 to 1 tsp red pepper flakes 2 10…

This recipe is great if you need something quick! It can be prepper ahead of time and is delicious! What you need:  2 lbs organic ground beef 1 green pepper; chopped 1 medium onion; chopped 1 egg 1/4 cup ketchup (we love primal kitchen) 1/2 cup gluten-free bread crumbs 1/4 cup parmesan; freshly grated 2…

Who doesn’t love a classic – try this beef and mashed potatoes recipe! What you need: 1 lb organic ground beef 1 large red onion; chopped 1 large red pepper; chopped 1 cup fresh peas 14 oz beef broth 1 tbsp flour 2 tbsp sour cream 1 tsp oregano 1 tsp parsley 3 cloves of…

Comfort, comfort comfort!! We have tried many different baked ziti recipes and concoctions over the years, so we decided to put a new twist on the dish that is a great dish for crowds, and typically a crowd pleaser as well! If you like cheesy Italian dishes, you are going to love this one, especially…

This is a great meal if you are in a time crunch – literally, throw all your ingredients into a pot and let it do its thing! What you need: 2 cups split peas; washed 2 bay leaves 2 quarts water 1 ham bone or chopped ham 1/4 cup fresh parsley; chopped 1 cup celery;…

You know we love a good crock pot meal! It makes it extremely easy for you to eat a healthy, whole foods meal without having to put in a lot of work! What you need: 5 lbs pork roast; boneless 4 large cloves garlic; quartered 1 tsp salt 1 tsp thyme 1 tsp parsley 1/2…

YUUUUM! This is an appetizer everyone will love! What you need:  1 yellow bell pepper; diced 1/8 cup onion; diced 2 cloves of garlic; minced 2 tbsp fresh parsley; chopped 2 tbsp fresh basil; chopped 5 pieces of bacon; cooked and crumbled 3 tomatoes; diced 4 oz fresh mozzarella; diced 6 tbsp EVOO salt and…

We love this recipe because it is simple and can be cooked in the crock pot so that you have something to come home to after work, which is especially good now that the kids are back in school. It’s delicious served over Basmati or Jasmine rice if your diet allows for it! What you…

This is a great meal if you are in a time crunch! Its quick, easy, and you probably already have all the ingredients on hand! What you need:  Italian Chicken: 12 chicken thighs (we like free range, organic chicken) Salt Red pepper flakes, according to taste 4 heads garlic; minced 1/2 EVOO2 cups white wine…

Chicken-cilantro sausage and fresh cilantro combine to add a savory and tangy punch to this simple sauce. Fantastic atop pasta, rice or even couscous. While the sauce simmers and the pasta or grain boils, be sure to wash some fresh lettuce and vegetables for a quick and easy green salad. What you need: 1 lb…

This recipe is a little different than the average chili. We think you’ll love it and make it regularly! This is great for substitutions, like adding avocados, using yogurt instead of sour cream, adding in black beans, etc. Make it your own! What you need: 2 Chicken breasts, organic 2 cans of Mexican Stewed Tomatoes…

Sea bass is such an awesome fish to cook with! It takes on whatever flavors you cook with, making it extremely versatile! What you need: 2 tsbp EVOO 2 to 4 6 oz pieces of fresh sea bass Salt and pepper to taste 1 tsp red curry paste 1/4 cup shallots; chopped 1/3 cup balsamic…

Risotto can be a bit tedious as you have to watch closely while cooking, however, we promise this one is worth it! What you need:  2 tbsp EVOO 1 shallot; chopped 2 cloves garlic; minced 1/2 can artichoke hearts; chopped roughly 1 cup Arborio rice 1 bunch of fresh asparagus; trimmed and cut into 1-inch…

Similar to Sea Bass, snapper had a very mild flavor and pairs really well with pretty much everything! What you need:  1 large snapper fillet 1 14.5 oz can of stewed or diced tomatoes 1/4 medium green onion; sliced thin 1/3 cup red onion; sliced thin 1 jalapeno; diced 1 dried ancho chili 1 tsp…

We came up with this recipe because we love lox and cream cheese. There are some yummy salmon cream cheese spreads that taste good available commercially, but unfortunately, contain MSG and an assortment of other chemicals. So we decided to make our own – and wow is it good! This is great topped on a…

I used to never make salmon because it was so dry and seemed fishy-tasting. But I have definitely seen the light. Find a place like Whole Foods that sells fresh salmon and you’ll taste the difference! As we’ve stated before, the other key to great-tasting salmon is to make sure you don’t overcook it! I…

This is a perfect salad for a warm summer evening outside – it is so refreshing and tasty! What you need:  Salad: 6 cups of your favorite dark leafy greens (we like spinach or arugula) 1 small orange, or tangerine, peeled in segments ½ cup chopped walnuts, toasted ¾ -1 cup strawberries, sliced (the more fruit…

This makes for a great side dish with Italian food! What you need: 1 small head of Romaine lettuce; torn into pieces 1 small head of leaf lettuce; torn into pieces 1 jar/can of artichoke hearts; drained and chopped into 1/4s 1 large red onion; sliced in rings or chopped 1 4 oz jar of…

Recently my friends gave me some fresh mangoes from their mango tree in SW Florida. Talk about delish! This recipe is great on a hot summer day—a great mix of sweet and tangy. I wanted to bring something interesting and refreshing to my book club tonight, so this is what I came up with from…

One of our absolute favorite things to make is fresh fruit salad. You can make this fruit salad with virtually any fruit. Pick what’s in season or available at your local farmer’s market. It makes a great side dish, lunch, brunch item, or even dessert. What you need:  Juice from 1-2 limes ¼ teaspoon salt…

What you need: 1 – 14oz can of Artichoke hearts; quartered 2 tomatoes; chopped (we like organic beef steak best) ½ medium green pepper; chopped ½ cup raw mushrooms; sliced 2 cups raw spinach ½ cup onion; diced 1 garlic clove; minced 3 tbsp EVOO 2 tsp red wine vinegar 1 tsp Dijon mustard ½…

We absolutely love making things like this for breakfast on Sunday mornings for the fam or even for the week! There is nothing better than waking up and already having something planned for breakfast. Again, like many of our recipes, you can really make it your own by adding your favorite things! This would be…

Granola is always a great thing to have on hand! It’s the perfect topping for yogurt, over berries, as is or even crumbled over baked fruit like an apple or peach! What you need:  3 cups old-fashioned oats 3/4 cup walnuts; chopped 1/3 cup pecans; chopped 1/2 cup almonds; slivered 1/2 cup bran 1/2 cup hazelnuts 1…

What and easy thing to prep and have in the freezer for when ya need ’em! What you need: 1 cup rolled oats ½ cup wheat germ ½ cup oat bran ½ cup Protein Powder 1 cup crunchy organic peanut butter 1 cup raisins or dried fruit of your choice; chopped up 1 cup of…

If you have never tried a pork tenderloin on the grill – you should! fast, easy, and delicious! Here’s a recipe I made and boy, was it good! Thought about drinking the marinade…but I refrained…Adobo seasoning is typically used in Filipino or Mexican dishes – it is a combination of garlic, oregano, onion, cumin, red…

If you are a coconut lover, you’re going to devour these! These are seriously the easiest (but still delicious) dessert we’ve ever made, prep time is like 5 minutes! What you need: What to do: Preheat your oven to 350 degrees and line a 9×9 pan with parchment paper and EVOO. Stir together all the…

For a long time, sweet potatoes weren’t our thing. They always reminded me of the Thanksgiving recipe that has marshmallows and that just wasn’t something we were interested in. However, over time, we’ve learned that sweet potatoes can be used in a lot more ways than a Thanksgiving dessert. Actually, they are kind of underrated…

It can be challenging to find good tasting, but healthy desserts, especially for a crowd! We are here to help – this almond sugar-free fudge is delicious and you won’t feel guilty eating it! What you need:  1 cup virgin coconut oil, melted over very low heat 1 cup almond or other nut butter (crunchy…

Believe it or not but fall is just around the corner! One of the best parts of this pumpkin soup is the health benefits, especially this time of the year when germs are going around! You can’t go wrong when it comes to pumpkin. It is amazing for reducing inflammation, boosting immunity, burning fat, protecting…

In an effort to find more recipes for our patients with food allergies/sensitivities, one of our Caring Medical nurses provided us with this great recipe for chocolate torte that is gluten, egg, and dairy-free! This dessert recipe is hypoallergenic, and good for all in moderation. Don’t knock it until you’ve tried it! It’s quite delicious! What you need: …

Heaven in an apple! These are such a delicious, easy (and healthy!) treat. We love to top our baked apples with homemade granola or ice cream! What you need:  6 large Rome or Fuji apples 4 tsp honey 1/4 cup orange juice 1 tsp sugar ¼ tsp cinnamon 6 pats of butter 1 orange What…

Cutting back on (or even completely cutting out) carbs can be difficult, at the beginning it can feel like you’re eating the same meal over and over again. But we know that limiting carbs is beneficial to our health. Simple carbs are digested quickly, making us feel hungry sooner and causing a spike in our…

We could all use some more energy these days and although we love our coffee, we wanted to mix it up! Dates are extremely versatile, and we absolutely love adding them to recipes like this one because they provide you with so many benefits. They are high in fiber, and antioxidants, and contain many vitamins…

We have recently started making orange, ginger wellness shots and they have been a quick easy way to boost our immune systems! They are quite easy to make and really don’t require any measuring and if you don’t have a juicer, fear not! These can be made in a blender with the extra step of…

Bang Bang sauce is one that you are going to want to make again and again. It is this magically creamy, sweet but spicy, rich sauce that can really go on anything, most very common on salmon, shrimp, and chicken. What’s great about this recipe is it can be dressed up to be a full…

Wow, wow, wow! If you are familiar with the viral TikTok recipe of oven-baked feta and tomatoes, this is it but with our own twist! We know that we are all so busy with life’s craziness so like many of the meals we share, this one is really simple and takes almost no effort but…

Another delicious low-carb meal that you’ll want to add to your weekly rotation! If you are a spinach artichoke dip lover, you are surely going to love this dish. Not only does it contain healthier ingredients than a dip, but it only takes 30 minutes, no prepping! Traditional spinach and artichoke dip contains a lot…

This cake is moist, sweet, perfectly fluffy, and delicious! This is perfect for any occasion and surely will be enjoyed by all! What you need: Cake: Glaze: What to do: Preheat your oven to 350 degrees. Prepare an 8” pan with EVOO and lining with parchment paper, then drizzle the paper. Place the sugar and…

Cottage cheese is a great source of protein and contains probiotics, which are good bacteria that promote gut health. It is also high in casein protein, which is slow-digesting; helping to keep you feeling fuller for longer! Every time we open our phone, there seems to be a new recipe with a cottage cheese base, and…

We went to a life group over the weekend with a BBQ theme. Of course, there are the popular side dishes like mac n cheese, baked beans, and potato salad but we wanted to bring something different! Let’s just say this was DEVOURED! This is a quick, easy side dish for those upcoming BBQs, summer…

This meatball recipe is very tasty and is similar to “Marry Me Chicken.” Meatballs are not the most glamorous thing to make, however, they freeze well if you make them ahead of time, and can be on the table quickly on a night when you are fighting the urge to just grab takeout. Give this…

There are so many benefits to adding salmon into your diet. It is a great source of protein, omega 3s, and vitamins B and D. Salmon also contains DHA and EPA, which help control mood and behavior, as well as reduce symptoms of ADHD, reduce systemic inflammation and toxicity in the body, as well as…

We love simple recipes, especially ones that can be made in under 30 minutes with ingredients you probably already have in your kitchen! This coconut lime chicken is a little savory and a little sweet  – the best of both worlds! What you need: What to do: Preheat your oven to 375 degrees. In a…

This is a great recipe alternative to regular coleslaw. Feel free to tweak the recipe and add what you like. If you are not a fan of olive oil-based coleslaw, feel free to substitute mayo or veganaise. We like it both ways! This is a wonderful picnic salad to bring – everyone is a bit…

This simple lemon dish is so refreshing and simple – you just have to try it. We added chopped chicken sausage (spinach, asiago, and garlic) for some additional protein and chopped broccoli  – but the sky’s the limit on what you can do with this dish! Try different veggies to add color and nutrients too!…

We are always down for trying something new and wow… these will be made again! These mouth-watering chicken kofta kebabs are packed with flavor and are so juicy. They are hearty, healthy, and a great option for a chicken dish that is just fantastic. We love that they are versatile and can be enjoyed in…

A week or so ago, I made this Lemon Posset and I was shocked with how tasty it was but more so how simple it was to make! This would be a great summer dessert for hosting family or new guests! What you need: 1 pint (or 2 cups) organic heavy cream 1/4 cup monk…

Homemade butter is something that can be easily made from home and once we started we haven’t gone back! It is unbelievably easy to make and we’ve had such a fun time making different kinds – from whipped honey to garlic chive, the options are endless! We also love what comes with it… homemade buttermilk!…

Do you remember being a little kid, enjoying a popsicle on a hot, sunny summer day? Because we do and we miss it! We’ll be honest, that summer heat is HOT and as much as we’d love to enjoy a popsicle, we don’t enjoy the added sugars and dyes. So we decided to make our…

What you need: What to do: In a bowl, combine the sour cream, ¼ cup buttermilk, mayonnaise, fresh herbs, garlic, 1 teaspoon lemon juice, salt, and about 5 twists of black pepper. Whisk to combine. Taste, and add up to ¼ cup more buttermilk if you desire a thinner, more drizzly consistency. Add up to 1…

We are in our grilling era! We’ve decided that veggies on the grill are superior! Like other fruits and veggies, zucchini is also a great source of antioxidants, especially carotenoids like lutein and zeaxanthin. This recipe is SO simple, healthy, and delicious – the perfect summer vegetable side dish! What you need: What to do: Remove…

Having made many smoothies, we have found frozen bananas to be a smoothie’s best friend. They add natural sweetness and creaminess without the need for ice. If you struggle to eat bananas before they overripen, just peel, bag, and freeze them. Pineapple and mango also add creaminess. You can freeze spinach about to spoil for…

We are always looking for healthier ways to make “sweet treats” and this is one of our favorites – especially when the heat of summer is upon us! This is a Dr. Hauser favorite, and he has even been known to eat one of these for breakfast! 😊 You can make this same recipe using…

This appetizer always makes its way into our office celebrations and they get devoured within minutes! You can elevate this app even further by stuffing them with goat cheese – delish! What you need: What to do: Preheat the oven to 350 degrees Fahrenheit. Remove the pit. If you are not stuffing them you can…

We can all agree that we’d love to eat Girl Scout cookies without the guilt and now you can! These 3 ingredient Samoa cookies are so yummy and are extremely easy to make! What you need: What to do: Put your dates and soak them in warm water for a couple of minutes to soften….

This Grilled Peach Salad screams summertime!! It is the perfect salad for summer BBQs and get-togethers. Sweet peaches, salty prosciutto, and creamy burrata are served over arugula, what more could you ask for!! What you need: What to do: Heat a grill or grill pan to medium-high heat. Toss the sliced peaches in a bowl…

This one is perfect for a hot summer day when you need a tasty cooling treat!  Vitamin-rich bananas with creamy nut butter, dark chocolate, and flaky sea salt for extra flavor. It’s the perfect healthy sweet treat, guaranteed to be loved by everyone! What you need: What to do: Start by lining a medium-sized baking…

The name alone is mouth-watering!! You can never go wrong with a whipped cheese dip – especially one with garlic and herbs! This app is guaranteed to impress family and friends but the best part is, it only takes 15 minutes! What you need: What to do: Start by making the ricotta mixture – Mix…

Eggs are an amazing source of protein and are extremely versatile for breakfast! We know that we can eat eggs every day of the week and never get tired of them. We always suggest buying local or organic, pasture-raised as it means your chickens roam free and are grazing on a mixed diet, not corn…

This was absolutely divine! We layered sliced eggplant with cooked spaghetti noodles and meat sauce, think eggplant parm but slightly different… we used what we had in the house – per usual! What you need: Eggplant Layer Sauce Layer Make your own sauce or choose one of the organic premade sauces (we keep a few…

We have all had a craving for a sweet treat like cookies but might not want to take the time to bake a dozen cookies. We have the solution for you! These single-serve cookies are the perfect treat to satisfy your sweet tooth. But this is your warning – they are addicting… so we made…

This dish is a take on the favorite Caprese salad and makes for a very delicious and simple-to-prepare dish that is good for a weeknight meal as well as for a special dinner party. Looks and tastes lovely! What you need: What to do: Preheat oven to 375.  Cut boneless chicken breasts in half lengthwise…

Okay, do not knock these until you try them! We know it sounds weird, but this is a great way to add extra protein to your pancakes – and hey, then you do not have to feel so guilty about eating a carb-heavy breakfast. What you need: *Optional: add one scoop of your favorite protein…

This is such a staple sauce to have in your house! It is amazing to drizzle over salads, grilled sesame chicken, Asian pasta, roasted veggies, and more! What you need: What to do: Put all the ingredients together in your food processor or blender. Process until completely smooth and scrape down the sides if necessary….

Yum, yum, yum!! These garlic and zucchini chicken patties are easy to make, healthy, and delicious. Topped with a little creamy cilantro sauce, they’re the perfect gluten-free meal-prepped lunch for the week! What you need: Creamy Cilantro Sauce: What to do: Start by combining the cilantro, garlic clove, mayonnaise, cottage cheese, and vinegar in a…

We love using tofu because let’s be honest, it kind of lacks flavor which means that we can transform it in so many different ways! This lime soy tofu was so delicious and will definitely be made again! What you need: What to do: You want to start by pressing your tofu – this makes…

This is a no-discard method! Although the word discard sounds like, throw away or garbage, it actually means to take out. We used this method because we didn’t want to be wasting starter as it will grow quickly and we aren’t making loafs every week! What you need: What to do: Day 1-3 *Day 3…

Making sourdough doesn’t have to be complicated however it is tedious and you do need to be present and close by! What you need: What to do: Start by measuring everything with a scale. In a glass bowl, mix your starter and water until there are no more clumps of starter, it should look bubbly….

Chickpeas, also known as Garbanzo beans, are native to India, the Middle East, and other areas of Africa. Like other beans, they grow in pods on a vine. Before they fully ripen, they are bright green in fresh, fuzzy pods, similar to edamame (a bean for a later time)! Chickpeas are an excellent source of…

Want to take your grilling game to the next level? Look no further! This yummy Lemon Pepper Marinade is super simple and so refreshing! The marriage of lemon and pepper is a match made in culinary heaven! What you need: What to do: Combine all marinade ingredients in a large bowl or zip-lock bag. Add…

Craving Italian and fall flavors? Sweet and savory? This recipe is to die for! This is a great fall pasta to serve any night of the week or for your next Saturday night dinner party. What you need: What to do: Preheat the oven to 350 degrees and lightly grease a 9×13 inch baking dish…

Well, this recipe was a 10/10! Third helpings all the way around! We will try to give you the recipe, but it was one of those recipes where you add things without measuring because you like certain spices/flavors! We were telling our sister about this recipe, and she made it with a slightly different twist…

These salmon cakes are similar to crab cakes, but instead made with wild Alaskan salmon, mixed with delicious veggies and capers! We cannot tell you how much we enjoyed these salmon cakes – they are just SO DARN GOOD. The recipe includes a zesty avocado dressing that pairs perfectly with them, but they are also…

We love pepperoncinis… like we can eat a whole jar in one sitting kind of love. So if you are anything like us, you’ll love this meal just as much as we do. This creamy, tangy, chicken skillet is one that everyone can enjoy! What you need: What to do: In a large pan, melt…

Who said sloppy joes were just for kids!? Whether you grew up eating sloppy joes or are new to them, this healthier homemade recipe is going to knock your socks off. It’s a classic recipe with a healthy twist—perfect for the whole family! This is a great alternative since it’s made with whole foods and no…

Who knew that this week is National Pizza Week?! Most people would agree that every week could be National Pizza Week! Most people just love pizza. We know, we do. We make our pizza at home most of the time because we have just not found a great pizza place to go to yet here…

It is sometimes difficult to come up with healthier dessert recipes when trying to avoid excess sugar and white flour. We tried this chia pudding cake and it was a big hit with our church small group! Feel free to use whatever kind of berries you like! What you need: Filling 2 cups berries 1/3…

We are always looking for something different, yet quick, to eat for breakfast. We found this recipe on a nice plant-based eating blog: www.veganak.com.  Making muffins like this is a great way to incorporate more vegetables into your daily eating plan. These muffins are packed with nutrients and flavor. This is a vegan recipe so…

I love to read recipes – it’s like an addiction. I am always looking for something interesting to try. My husband loves General Tso’s chicken at Chinese restaurants, so I thought I’d give this a whirl – as it is a much healthier version of the Chinese take-out favorite! We both loved it! We hope…

This recipe is made with no boxed mixes, no butter, flour, grains, or dairy – yet, is extremely tasty! Feel free to tweak the recipe to your specific tastes. It is dairy and gluten free, vegan, paleo, and very low in sugar! Give it a try for a healthier dessert. What you need: 1 cup…

What is awesome about this dish is that you can cook it all together on one sheet pan and it comes out beautifully. I happened to have some tofu I wanted to make, but you can use other protein sources such as chicken, beef, or pork, for example. Of course, all veggies are awesome! I…

A version of this chicken dish is a staple in our home. We love fresh tomatoes and spinach and this just comes together so nicely – fresh and very simple to make even on a weeknight! What you need: 2 Tbsp olive 1 medium onion, chopped 1 ½ pounds chicken breast or thighs, cut into…

We made this the other day for lunch and oh my YUM! Something that we love about bowl meals is that you can kind of throw together whatever you want, and it is always delicious. We love a good crunch, so we made sure to add a lot of shredded carrots, cucumber, edamame, and sesame…

This recipe is absolutely to die for! We originally found this recipe from  https://flavorful-cuisines.meevor.com/blackberry-pistachio-dream-bars/ however, we made a few swaps. We highly recommend that you try this out! It is the perfect spring dessert when gathering with friends! You’ll be sure to lick your spoon clean! What you need: For the base: For the pistachio…

When making dinners at home, our meals typically consist of some form of protein and lots of veggies. We try to keep our intake of starches such as white pasta, white rice, and bread on the smaller side (that’s not to say we do not occasionally make some delicious pasta dishes!) Even when we take…

This is a great snack you can whip up for munching on or to serve as your veggie with a meal. Roasting the cauliflower takes it to the next level of yumminess! The combination of caramelized roasted cauliflower and slightly burnt onions is delicious! ENJOY! This recipe is simple and delicious – even your non-vegetable-loving…

Many people are choosing to eat gluten-free for health reasons. Those with celiac disease are unable to effectively process gluten – the protein in grains. Others may be gluten-sensitive, producing similar symptoms such as bloating, diarrhea, constipation, or abdominal pain after consuming foods containing gluten. Where do you get gluten in your food? The main…

Red cabbage is rich in phytochemicals, antioxidants, nutrients, vitamins, and minerals. These essential components include B vitamins, calcium, manganese, magnesium, iron, vitamin C, vitamin A, and fiber! Cabbage is a cruciferous vegetable loaded with antioxidants including anthocyanins and indoles, making it extremely important as a cancer preventative measure. According to National Cancer Institute, the indoles in cruciferous vegetables such…

We are BIG soup people! But a lot of soup tends to have thickeners added like flour or corn starch and although it is not bad in moderation, we like this recipe because we didn’t need to add that in.  This recipe is perfect for spring – it’s light but still creamy, refreshing, and well,…

Soup is good any time of year, but it is especially good when the weather gets chillier. We came across this recipe – and it seemed weird enough that we would like it! We love trying different recipes and this one was fun! Basically, you have the taste of a cheeseburger in a soup. For…

This vegan pasta sauce is really healthy and delicious. Just a few ingredients make this a tasty alternative to traditional creamy sauces! Instead of regular pasta, consider serving on “Zoodles” – aka zucchini noodles or sweet potato noodles! This recipe is especially great for those who are dairy sensitive or allergic and still want to…

In simple terms, I am a foodie. I could spend my days cooking and creating. I love trying new recipes and adding my own spin on them. My mom, who is an amazing cook herself, always told me a “recipe is a guideline. You taste as you go and change it along the way to…

Enjoy this easy, vegan, and clean banana chia pudding that you can eat for dessert, breakfast, or a snack. We especially like eating this after a long workout in the heat – very refreshing! Make it in individual small mason jars to grab on the go or make it all in one bowl. What you…

Why make your own salad dressings when there are so many choices to buy? You know what is going into the dressing – no chemicals or artificial anything! You can whip up whatever you feel like whenever you want it! Oil and vinegar are the foundation of any good dressing. You can add some spices…

As you know, we try to consume a plant slant diet. Because of this, we typically have a lot of vegetables in the fridge. We utilize all of the great veggie resources around – Farmer’s Markets, local grocery stores, and even produce delivery options such as MisFits (organic produce delivered to your door – only…

Chilled soups are delicious and refreshing, especially when the temperatures outside are soaring! This soup makes a lovely starter to a meal. Serve with chilled rose or Prosecco and a delicious green salad. We also like to use cantaloupe, honeydew, and mangoes to make other chilled soups. What you need: 1 small watermelon, cubed ¼…

Smoothies provide protein, carbs, and energy for a post workout recovery meal or to make for a quick breakfast for any member of the family. Marion and her friend Mandi love this recipe that they make for their post workout meal. Some of our staff members make this with their children and they too love…

Honestly, the reason I made this was due to a reduced amount of ingredients present in my refrigerator! But I have been wanting to try this for a while. So here you go…a great way to add fiber and protein to an all-time favorite dish – RISOTTO! Give it a try! And feel free to…

When you are trying to eliminate carbs sometimes you don’t get to eat some of the simple pleasures, like pasta. I found this brand of pasta called Banza made from chickpeas. Banza has twice the protein and 4 times the fiber and about half the net carbs as regular pasta. Check it out at www.eatbanza.com….

This is a great way to use your fresh herbs if you do not know what do with them! Combine them all into one delicious marinade! Use what you have on hand! If you do not have any fresh herbs, dried herbs will do! This is definitely a 30 minute meal that can be made…

YUM YUM YUM! Talk about a refreshing, quick and easy meal! This is the perfect spring or summer meal! This can even be made in the oven if you don’t have access to a grill. What you need: 2 pounds skin-on fresh salmon 3 tbsp EVOO (approximately) 4 lemons; halved and zested 2-4 tbsp of…

Kale, garlic, and lemon pair so well together in this nutrient-packed delicious salad! Adding quinoa provides an extra source of fiber and protein. Feel free to add whatever vegetables you have on hand when you try this. This has become a favorite hearty salad to pack for lunches! We made it this weekend with peppers,…

I recently made this dessert for friends and it was a hit! Most of the time that I cook for a group, I have the fun challenge of cooking gluten-free as well as more of a paleo style. When it comes to desserts, I love experimenting with different styles of gluten-free crusts and sweeteners other…

The doctor definitely has a sweet tooth. Yet, he wants to avoid consuming white sugar/flour products because of the ill effects on one’s health. Thus, the dietitian is always trying to come up with something “healthier” but satisfying to the sweet tooth. When looking at some very ripe bananas, she decided to combine a recipe…

We follow a number of recipe bloggers, one of which is www.PaleoRunningMomma.com. We wanted to share this one from her that you might want to try this Thanksgiving for something a little different than the traditional pumpkin pie. As you know, we recommend reducing intake of white flour and sugar, so this is a great…

This is a tremendously simple (only 5 ingredients!) light dessert that is easily put together to handle that chocolate craving. I made this the other day for guests coming over for dinner. Why? Kind of funny – but I originally made almond flour brownies (recipe included below) for this meal but they turned out dry,…

We planted banana trees in our yard last year and wow do we have a bumper crop! Thus, came this recipe for banana bread. I started with a recipe I found on www.MinimalistBaker.com because truthfully, I don’t like to bake. Why? Because you must follow the recipe (food science, you know). I have, however, developed…

Cauliflower is making its way into all sorts of dishes! Why? Well, cauliflower is loaded with nutrients, especially as a cruciferous vegetable, making it one of nature’s super foods! Cauliflower is loaded with nutrients, including B vitamins, Vitamin C, Vitamin K, and other minerals such as potassium, zinc, magnesium, and phosphorus. Not only nutritious, but…

Feta and tomatoes are just meant to go together – what a great combination! The feta and tomato pasta recipe that went viral on tiktok this year has turned out to become a favorite for us, as well as many of our friends. Greek cooks have been combining and baking feta and tomatoes for many…

Salmon is a great source of lean protein, vitamins, minerals, and omega-3 fatty acids, DHA and EPA, which help control mood and behavior, as well as reduce symptoms of ADHD, reduce systemic inflammation and toxicity in the body, as well provide preventative measures against cancer and chemo-induced muscle loss, and improve brain and cognitive function….

Pumpkin is not just for making pie in the Fall! We have discussed in prior newsletters how using pumpkin in recipes can be a great way to add more nutrients and vegetables to your daily diet. We use either fresh pumpkin (which can be a bit laborious to make) or organic canned pumpkin puree in…

When we lived in the north, the summer represented a time when you could get fresh produce at the Farmer’s Markets and farm stands. We are blessed to be able to have access to farm fresh produce year-round here in SW FL! With the Florida summer heat comes a decreased desire to heat up the…

We love tofu. And we have found the secret to making it just the way we like it – crispy! The secret to crispy tofu is to first purchase the right kind of tofu. Organic extra-firm is the way to go. You want to choose organic to avoid pesticides that are commonly used on soybean…