Recipes

Healthy Buffalo Chicken Salad Bowls with Quinoa

These buffalo chicken salad bowls hit on ALL the right points. Not only do these bowls fully satisfying a craving for buffalo sauce, it’s a feel-food meal loaded with fiber rich veggies, a nutrient dense carb and protein. You can totally customize these bowls to include your favorite veggies, grain and protein too. The options are endless!

IMG_7908.jpg

Healthy Buffalo Chicken Salad Bowls

Serves 2


Ingredients

  • 1 lb boneless, skinless chicken thighs

  • 6 cups chopped greens (I used a mixed of chopped spinach and romaine)

  • 1/2 cup shredded carrots

  • 1/2 cup cherry tomatoes, halved

  • 2 persian cucumbers, sliced into thin rounds

  • 1 cup roasted broccoli (can also just use raw — chop into small pieces)

  • 1/2 cup to 3/4 COOKED quinoa

  • green onion for topping + diced avocado

  • The New Primal Buffalo Sauce

Directions

  • Cooked quinoa according to package instructions.

  • Heat 1-2 tsp oil in a cast iron pan over medium heat. Toss chicken thighs in buffalo sauce and add to the cast iron pan. Cook chicken for about 4-5 minutes per side (until browned and cooked through)

  • While the chicken is cooking, chop veggies.

  • Separate veggies, quinoa and chicken into individual bowls. Toss with additional buffalo sauce and top with green onion + avocado.

Print Friendly and PDF

Mint Cacao Energy Bites

These little every bites might be my favorite new snack! They taste super fudgy & decadent, but they’re made with simple whole food ingredients & don’t require any baking (important for those of us who are challenged in the baking department). These are a great way to enjoy something sweet & satisfying while also amping up the nutrition in your snack game.

IMG_8189.jpg

The key ingredient here is the raw cacao powder. This superfood ingredient is rich in magnesium, iron, fiber & flavanols. Flavanols are a naturally occurring type of flavanoid found in certain plant foods that have powerful antioxidant and anti-inflammatory effects. More importantly the cacao powder is what brings that chocolate-y goodness to these energy bites!


Mint Cacao Energy Bites

Makes 12-16 bites depending on the size


Ingredients

  • 1 cup cashews

  • 1/2 cup walnuts

  • 1/2 cup unsweetened shredded or flaked coconut

  • 2 tablespoons chia seeds

  • 10-15 pitted dates

  • 1/4 cup raw organic cacao powder

  • 1 teaspoon peppermint extract

  • Pinch of salt

  • 3 tablespoons unsweetened almond milk

Directions

  1. Using a food processor: pulse cashews and walnuts until they’re broken up into small pieces.

  2. Add the dates and pulse until the dates are chopped into small pieces.

  3. Add the remaining ingredients and pulse until it forms a dough. Add an additional 1-2 tablespoons of liquid as needed.

  4. Wet your hands and roll into little balls. Pop into the freezer for 10-15 minutes to chill & and then enjoy! Store on a airtight container for up to one week.

Print Friendly and PDF

Healthy 3 Bean Salad

Did anyone else grow up absolutely loving this classic side dish? This is a healthier take on 3 bean salad (and tastier in my opinion) featuring fiber rich beans, crunchy veggies, fresh herbs and a sweet + tangy vinaigrette made with simple ingredients. This makes for a great bbq side dish or snack!

39B2A93B-E33F-47EA-A7D9-1021BF661548.JPG

Healthy 3 Bean Salad

4-6 servings as a side dish


Salad Ingredients

  • 1 can chickpeas, drained and rinsed

  • 1 can kidney beans, drained and rinsed

  • 3 cups fresh green beans, chopped into 1-inch pieces

  • 2 large celery stalks, halved lengthwise and diced

  • 1/4 cup finely diced red onion

  • 1 cup chopped fresh parsley

Dressing Ingredients

  • 1/4 cup extra virgin olive oil

  • 1/3 cup raw apple cider vinegar

  • 2 tbsp raw honey

  • Salt & pepper to taste

Directions

  1. Mix ingredients together in a large bowl and enjoy! Let chill in the fridge for a couple hours before serving.

Print Friendly and PDF

Blueberry Apricot Baked Oatmeal

2410E4FC-A4D3-4F7D-9EFF-29BE8E770F5B.JPG

Blueberry Apricot Baked Oatmeal

Makes about 9 snack sized squares


Dry Ingredients

  • 2 + 1/4 cups old fashioned rolled oats

  • 1/4 cup chia seeds

  • 1/2 cup sliced almonds

  • 1 tsp baking powder

  • 1/2 tsp cinnamon

  • 1/4 tsp salt

Wet Ingredients

  • 1 cup mashed bananas

  • 2 tablespoons honey

  • 3/4 cup unsweetened almond milk

  • 1 large egg

  • 1 tsp vanilla extract

  • 1 cup fresh blueberries

  • 2-3 fresh apricots, sliced

Directions

  1. Preheat oven to 350 degrees. Coat an 8inch square baking dish with coconut oil or olive oil.

  2. In a large mixing bowl - combine dry ingredients.

  3. In a separate bowl - combine wet ingredients EXCEPT for the blueberries and apricots and whisk until well combined.

  4. Add wet ingredients to dry ingredients and mix to combine.

  5. Fold in the fruit gently. Pour into the baking pan and spread out evenly.

  6. Bake for about 35 minutes.

* Top with nut butter or crumble over greek yogurt if you’re feeling fancy

Print Friendly and PDF

Healthy 20 Minute Pesto Sheet Pan Chicken Sausage and Veggies


Healthy 20 Minute Pesto Sheet Pan Chicken Sausage and Veggies


Ingredients

  • 1 pack of organic pre-cooked chicken sausage (I like Bilinksi’s or Applegate), cut into 1/4-inch rounds

  • 1 sweet potato, diced into bite sized pieces

  • 1 small red onion, diced

  • 1 large head of broccoli or 2 smaller, diced into bite sized florets

  • Your favorite jarred pesto (I used Trader Joe’s vegan cashew pesto)

Directions

  1. Preheat oven to 400 degrees.

  2. Spread veggies and chicken sausage out on baking sheet and toss everything with avocado oil, salt, pepper & garlic powder.

  3. Spread out evenly over the sheet pan and pop in the oven for 20-25 mins. Stir 1/2 way.

  4. Top with pesto before serving!

Print Friendly and PDF

The Best Healthy Stuffed Peppers

288DE252-E817-43EF-8AD2-21BEF5E07DE8.JPG

The Best Healthy Stuffed Peppers

Makes about 4-6 halved peppers


Ingredients

  • 3 large bell peppers (preferably red)

  • 1 lb organic ground turkey

  • 2 zuchinni, diced

  • 1/2 small white onion, diced

  • 1 cup portobello mushrooms, roughly chopped

  • 1 can fire roasted diced tomatoes, drained

  • 1 cup cooked complex carbohydrate of choice (sweet potato, brown rice, quinoa, etc. - frozen/instant brown rice is an easy choice!)

  • 1 tsp dried Italian seasoning

  • 1/2 tsp garlic powder

  • Salt & pepper to taste

  • Optional: fresh basil + cheese for topping

Directions

  1. Preheat oven to 425 degrees.

  2. Halve bell peppers lengthwise and scoop out the insides/any seeds.

  3. Place bell peppers face down on a parchment lined baking sheet and roast for about 15 minutes. Pre-roasting them helps them to soften up and makes for a much better stuffed pepper!

  4. While the bell peppers are roasting, saute onion and zuchinni in 1 tsp olive oil for about 3 minutes.

  5. Add mushrooms and season well with salt and pepper. Saute for another 3-4 minutes until the veggies soften. Remove veggies from the pan and set aside.

  6. Saute the ground turkey in 2 tsp olive oil over medium heat. Season well with salt & pepper. Continually break up the ground turkey with a wooden spoon while it’s cooking to break it up into small crumbles/pieces.

  7. Add veggies back into the pan along with drained fire roasted tomatoes, cooked complex carbohydrate, Italian seasoning and garlic powder. Stir to combine.

  8. Remove tray of peppers from the oven.

  9. Stuff each pepper halve with the turkey/veggie filling and broil for 3-4 minutes until they start to brown a little bit.

  10. Top with fresh basil and cheese if desired and enjoy!

Print Friendly and PDF

Vegan Curried Chickpea Salad

This vegan curried chickpea salad is not your average salad! It’s loaded with crunchy veggies, creamy tahini, fresh cilantro and a little sweetness from red grapes. This makes for a super easy and budget friendly meal option.

8DB623CB-A6C8-4332-8A3C-5EF4DD036EA8.JPG

vegan curried chickpea salad

serves 4-6


Salad Ingredients

  • 2 cans chickpeas, drained and rinse

  • 2 large carrots, diced

  • 1 large red bell pepper, diced

  • 1 head of fresh cilantro, finely chopped

  • 2 cups red grapes, quartered (golden raisins work great too)

Dressing Ingredients

  • 1/2 cup tahini

  • Juice of 1 large lemon

  • 1 tablespoon curry powder

  • 1 tsp cumin

  • 1 large clove garlic, minced

  • 1-2 shakes of cayenne pepper (omit if you don’t like spice)

  • 1 tbsp honey or pure maple syrup

  • Water to thin out to desired consistency (I used about 1/3 cup)

  • A generous pinch of salt & pepper to taste

Directions

  1. Mix together salad ingredients in a large bowl.

  2. Whisk together dressing ingredients and add more liquid as needed.

  3. Mix everything together well. Serve with crackers, over greens or eat alone!

Notes:

  • You can easily use chicken or tuna if you prefer over chickpeas

  • If you don’t like tahini, you can use great yogurt for a non-vegan version

Print Friendly and PDF

Greek Chopped Chickpea Salad

BC5866ED-8FFA-4B64-ACD4-FE58F6A99569.JPG

Easy lunch alert! Whipped up this Greek chickpea salad with crunchy veggies & avocado for lunch the other day and paired it with AngelicBakehouse 7-Sprouted Whole Grains Vibrant Beet Wraps. You guys know I'm a fan of these wraps for a number of reasons. They taste great & they're a fun + nutritious addition to meals. I also love that they are made with simple ingredients and high quality, non-GMO sprouted grains. Let’s look at some of the potential benefits of sprouted grains:

  • Sprouted grains have a lower glycemic index than their traditional counterparts. Glycemic index measures how quickly a food raises blood sugar.

  • The process of sprouting grains may increase the nutrient content including fiber, protein, folate antioxidants.

  • Sprouting grains decreases the antinutrient content of grains. Antinutrients are compounds naturally found in plants that may inhibit the absorption of some nutrients. The process of sprouting reduces the antinutrient content, which may make the nutrients in grains more available for absorption.

  • Sprouted grains may be easier for some people to digest since the starch is partially digested/broken down in the sprouting process.

  • Sprouting reduces the gluten content of gluten containing grains. This may be helpful for people with non-celiac gluten sensitivity. Sprouted grains still contain some gluten, so they are not safe for consumption if you have Celiac Disease.


Greek Chopped Chickpea Salad

Makes 2-3 servings


Ingredients

  • 1 - 15 ounce can chickpeas, drained and rinse

  • 1 yellow pepper, diced

  • 1 orange pepper, diced

  • 1/2 cup diced cherry tomatoes

  • 1 medium english cucumber, sliced and quartered

  • 1 ripe avocado, cubed

  • 1/2 cup finely chopped fresh parsley

  • 2 tbsp olive oil

  • Juice of 1 lemon

  • 1 tsp dried oregano

  • salt, pepper and garlic powder to taste

  • Optional add-ins: kalamata olives, feta

Directions

  1. Mixed all ingredients together in a large bowl.

  2. Enjoy in a wrap, over salad, or buy itself! Store in an airtight container for 2-3 days.

Print Friendly and PDF

The Best Greek Chopped Salad

IMG_4308.JPG

The Best Greek Chopped Salad


Salad Ingredients

*Feel free to use any combination of vegetables and protein that you enjoy!

  • Mixed greens or chopped romaine

  • Diced tomatoes

  • Diced cucumber

  • Diced red onion

  • Kalamata olives

  • Diced chicken

  • Crumbled feta cheese

  • Chickpeas (optional)

Dressing Ingredients

*Feel free to use a store bought Greek dressing with simple ingredients

  • 1/2 cup olive oil

  • 1/4 cup red wine vinegar

  • 1 heaping tbsp Dijon mustard

  • juice of 1/2 large lemon

  • 1 large tsp dried oregano

  • 1 tsp honey

  • 1/2 tsp garlic powder

  • salt & pepper to taste

Directions

  1. Whisk together salad dressing ingredients and set aside.

  2. Assemble Greek salad bowls

  3. Enjoy!

Print Friendly and PDF

Raspberry Coconut Chia Seed Baked Oatmeal

F099A773-9B87-4BF5-8F00-4DD359C066FD.JPG

Say helloooo to your favorite new snack! This Raspberry Coconut Chia Seed Baked Oatmeal has been happening on repeat over there. They’re just the right amount of sweetness combined with fat and fiber for the perfect satiating snack combination. You could even eat these for breakfast crumbled over some greek yogurt or drizzled with nut butter (K. Now I’m hungry). I’ve been pairing one of these bars with coffee in the afternoon and I’m totally hooked.

A39533F6-7231-4DAD-930D-2292F0739374.JPG

The best part about this baked oatmeal is that you probably already have most of the ingredients on hand to make it! This recipe is adapted from my favorite blueberry banana baked oatmeal recipe.


Raspberry Coconut Chia Seed Baked Oatmeal


Dry Ingredients:

  • 2 + 1/4 cups old fashioned rolled oats

  • 1/2 cup shredded coconut

  • 1/3 cup chia seeds

  • 1 tsp baking powder

  • 1/2 tsp cinnamon

  • 1/4 tsp salt

Wet Ingredients:

  • 2 large mashed bananas

  • 1/4 cup honey (maple syrup works great too)

  • 3/4 cup unsweetened almond milk (or milk of choice)

  • 1 large egg

  • 1 tsp vanilla extract

  • 1 heaping cup fresh or frozen raspberries (do not mix in until the end)

Directions:

  1. Preheat oven to 350 degrees. Coat an 8inch square baking dish with coconut oil or olive oil.

  2. In a large mixing bowl - combine dry ingredients.

  3. In a separate bowl - combine wet ingredients EXCEPT for the raspberries and whisk until well combined.

  4. Add wet ingredients to dry ingredients and mix to combine. Fold in the raspberries gently.

  5. Pour into the baking pan and spread out evenly. Bake for about 35 minutes.

  6. Remove from the oven and let cool for about 10-15 minutes before cutting into squares.

Print Friendly and PDF