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Jamie's Recipes

Here you can find a compilation of Jamie Miller, Village Dietician’s, favorite recipes. These recipes contain healthy ingredients and nutrient rich foods, but still pack a flavor punch! Jamie is available to all Village members for nutrition consultations! She can help you form a plan for your diet and meet your healthy eating goals! Email her at to get started!


Orange Creamsicle Smoothie

  • 1 small orange or 2 clementine, peeled and quartered
  • ½ banana, peeled
  • ¾ cup frozen cauliflower riced OR 2 cup baby spinach (or ¼ cup of frozen spinach)
  • 1/3 cup plain Greek yogurt
  • 1 scoop vanilla protein powder
  • 1 tbsp chia seeds
  • 1 cup coconut milk, or milk of choice
  • Optional: sweetener of choice to taste if needed
  • Ice, to desired thickness

Add all ingredients to a blender, and blend until well combined. Enjoy immediately

Gingerbread Pear Muffin

  • 2 eggs (OR 2 tbsp flaxseed meal +5 tbsp water for egg free option)
  • ¾ cup Greek yogurt
  • ½ cup almond milk, or milk of choice
  • ⅓ cup maple syrup
  • ¼ cup coconut oil, melted and cooled to room temperature or avocado oil 
  • 3 tbsp molasses
  • 1 tsp vanilla extract
  • 2 cups white whole wheat flour
  • ½ cup brown sugar monk fruit  (or brown sugar)
  • 1 ½ tsp ginger
  • 1 ½ tsp cinnamon
  • ½ tsp cloves
  • ½ tsp nutmeg
  • 1 tsp baking soda
  • ½ tsp salt
  • 2 small pear, cored and diced

Preheat oven to 350° and line a muffin tin with muffin liners. This recipe makes 18 muffins, so two tins will be needed. In a large bowl, whisk the eggs, yogurt, syrup, molasses, vanilla, and cooled coconut oil together til well combined. In a separate bowl, stir the flour, monk fruit or sugar, spices, baking soda, and salt together. Add the dry ingredients into the bowl with the wet ingredients, and mix until just combined. Add in pear and gentle stir to combine. Distribute the batter into muffin tins and bake the muffins for 18-20 minutes or until a toothpick comes out clean. Cool briefly, then carefully remove each muffin and place it on a cooling rack. Enjoy!

Christmas Fruit Tree

  •  1 apple
  •  1 large carrot stick
  •  Toothpicks
  •  Assorted fruits– grapes, blueberries, strawberries, kiwis, clementines, dried cranberries, pineapple, & melon.

Take an apple and cut ½- 1 inch off the top horizontally so the apple lays flat on a plate. On the other end of the apple, carve a hole to fit a large carrot stick. Place the carrot inside the hole with the thin end pointing up. If there’s extra room, stuff the hole with blueberries to secure. Further secure the carrot by placing toothpicks through the apple into the carrot. Place toothpicks into the apple base and carrot, cutting the toothpicks with scissors to create several different lengths. Using cookie cutters, create various shapes out of the melon slices and pineapple. Prepare other fruits such as kiwi, strawberries, blueberries, and clementines. Attach one piece of fruit to each toothpick. Continue adding fruit to build the tree as dense as you wish. Cut a star out of melon or pineapple (use a cookie cutter or knife to free hand it). Place it at the very top of the tree. 

Cranberry Pistachio Biscotti

  • ⅓  cup of baking stevia, or ⅔ cup sweetener that measures like sugar)
  • 2 large eggs
  • 1 ½ teaspoons of almond extract (or vanilla extract)
  • 1 3/4 cups of white whole wheat flour
  • 1/4 teaspoon of salt
  • 1/2 teaspoon of cinnamon
  • 1 teaspoon of baking powder
  • ½  cup pistachio, roughly chopped
  • ½  cup of dried cranberries

Preheat oven to 350. In a stand mixer, cream eggs and sweetener until thick, about 5 minutes. Add in extract. In a separate bowl, sift flour, salt, cinnamon, and baking powder. Slowly add dry ingredients to the wet ingredients until combined. Fold in the cranberries and pistachios. Place dough on a silicone baking mat or a baking sheet sprayed with cooking spray. Form dough into a log about 12 inch long and 3 1/2 inch wide. Bake for 25 minutes, or until log is firm. Remove from oven and let cool for 10 minutes on a rack. Reduce oven temperature to 325. Transfer log to a cutting board, and cut into 3/4″ diagonal slices. Place biscotti cut side down on baking sheet, bake for about 10 minutes, turn slices over and bake for another 8-10 minutes. Remove from oven and let cool. Can be stored in an airtight container for several weeks.

Broccoli Red Pepper & Ham Breakfast Casserole

  • olive or avocado oil spray
  • 1/2 tbsp avocado oil
  • 1/2 cup sliced green onion or yellow onion, diced
  • 1 cup red bell pepper, diced
  • 1 cup finely chopped broccoli florets or 5 cups fresh spinach, chopped
  • 3/4 cup tomatoes, seeded and diced
  • 7 oz finely diced lean ham or turkey/chicken sausage
  • 6 large whole eggs
  • 7 large egg whites
  • 1/4 cup fat free milk, or milk of choice
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • ¼ tsp garlic powder
  • 4 ounces (1 cup) crumbled feta or goat cheese

Preheat the oven to 375°F. Spray a 9 x 13 baking dish with oil and set aside. Heat ½ tsp avocado oil in a large nonstick skillet over medium heat; add green onions, red pepper, and broccoli if using and sauté until vegetables are tender, about 5 to 6 minutes. Add the tomatoes and spinach if using, and cook 2 – 3 minutes. Add the ham/sausage and remove from heat. In a large bowl combine the eggs, egg whites, milk, salt and pepper, and garlic powder and whisk well. Add the vegetables and meat to the egg mixture,and stir until well combined. Then add cheese and stir again. Slowly pour everything into the baking dish  and bake until a knife inserted near the center comes out clean, about 30-35 minutes. 


Make Ahead Options:

  • Cover an uncooked casserole dish with plastic wrap or foil and refrigerate up to 1 day. If baking from cold, add an additional 15 minutes to the cook time.
  •  Baked casserole may be frozen, up to 2 months. Thaw in refrigerator overnight and bake at 350ºF for about 20 minutes or until heated through. You can also freeze an unbaked casserole up to 2 months. Cover very tightly with plastic wrap and foil. Thaw overnight in the refrigerator and then cook at 375 for 45 minutes, or until cooked through

Whole Wheat Cranberry Muffins


  • 1 very ripe banana, mashed
  • 1/3 cup milk of choice
  • 1/3 cup monk fruit, maple syrup, or honey
  • 1 teaspoon vanilla or almond extract
  • 1 3/4 cup whole-wheat pastry flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1 cup of cranberry sauce
  • Optional: ½ cup chopped walnuts or almonds

Preheat oven to 350 F. Line or grease a 12-cup muffin tray. In a medium bowl, mash a banana well with the back of a fork. Then add milk, sweetener of choice syrup, and extract. Stir together. In a separate bowl, stir the flour, baking powder, baking soda, cinnamon, and salt together. Make a well in the center of the dry ingredients and add the wet mixture. Mix the wet and dry ingredients together, halfway through add the cranberry sauce and optional chopped nuts, then fold together, being sure to not overmix. Fill 12 muffin cups and bake for 20 minutes or until a tooth pick inserted into the middle of a muffin comes out clean.

Cranberry Almond Protein Smoothie

  • ¼ cup cranberry sauce
  • ½ frozen medium banana
  • ½ cup frozen riced cauliflower
  • 1 scoop vanilla protein powder
  • 1 cup milk of choice
  • 1 tbsp almond butter
  • Optional: stevia, monk fruit, or honey to taste
  • Optional: ¼ tsp cinnamon and a few drops tsp vanilla or almond extract

Add all ingredients into a blender and blend until smooth. 

Pomegranate & Walnut Yogurt Bowl

  • 1 cup nonfat plain greek yogurt OR no sugar added vanilla greek yogurt
  • 3/4 cup pomegranate seeds, drained of excess liquid
  • 2 tbsp chopped walnuts

Add yogurt to a bowl, then the pomegranate seeds. Top with chopped walnuts and enjoy!

Blueberry Peach Baked Oatmeal

  • 2 cups old-fashioned oats
  • ¼ cup almond meal/flour
  • 1 tsp baking powder
  • ¼ tsp baking soda
  • ½ tsp sea salt
  • 2 tsp ground cinnamon
  • ¼ cup sweetener of choice that measures like sugar
  • 2 tbsp coconut oil or melted butter
  • 2 cups milk (regular, almond, coconut etc).
  • ¼ cup unsweetened Greek yogurt
  • 2 tsp pure vanilla extract
  • 1 cups fresh or frozen blueberries
  • 1 cup fresh or frozen peaches, diced

Preheat oven to 350 degrees F. Grease a 9×13” glass baking dish and set aside. In a small bowl, combine oats, almond meal, baking powder, baking soda, salt and cinnamon. Set aside. In a separate, microwave safe bowl, melt coconut oil or  butter. Whisk in your milk as you slowly pour it into the melted oil/butter. Add Greek yogurt, eggs, and vanilla and whisk until combined. Add sweetener and mix thoroughly. Add dry ingredients to wet ingredients and mix well. Gently fold in your fruit. Spread evenly in a 9×13” pan. Bake at 350 degrees F for 35-40 minutes. Your oatmeal should be browned on the top and the top should spring back when you gently touch it with your finger. Let cool for 15 minutes and serve warm with a spoonful of nut butter. You can also refrigerate after baking and serve cold with a dollop of yogurt.

Broccoli Ham & Cheese Egg Bites

  • 1 ½  cup frozen broccoli, defrosted and chopped small
  • ½ cup diced ham 
  • 12 eggs
  • 1 cup 2% cottage cheese
  • ½ cup 2% shredded cheddar cheese
  • 1 tsp salt, or to taste
  • ¼  tsp pepper, or to taste

Preheat the oven to 400°F. Generously coat a muffin tin with cooking spray or olive oil. Evenly divide the chopped broccoli and ham into the muffin tins. In a medium bowl, whisk together eggs, cottage cheese, cheddar cheese, salt, and pepper until well incorporated. Pour the egg mixture into the muffin wells, filling each 3/4 full. Bake until the muffins are lightly browned around the edges, 12 to 14 minutes. Let cool for 2 to 3 minutes, then run a knife around each cup to loosen the muffins before removing them from the pan. Serve warm or cool completely on a wire rack before refrigerating or freezing.

Snacks and Appetizers

Guacamole and Hummus Filled Hard Boiled Eggs Whites


  • 6  hard boiled eggs
  • 1/3 cup pre-made guacamole 
  • ⅓ cup premade hummus
  • Toppings of choice: chili powder, paprika , cilantro, green onions, diced jalapeno, pico de gallo, hot sauce, diced bell pepper or cucumber

Slice hard boiled eggs and discard egg yolks. Scoop 1 tbsp of guacamole or hummus into each egg half. Top with desired toppings of choice and serve. 

Fruit Rainbow Platter

  • 2 cups strawberries, halved
  • 2 cups mandarin orange segments
  • 1 cup pineapple, cut into 1 inch chunks
  • 1/2 cup green grapes
  • 1/2 cup blueberries
  • 1/2 black grapes

Arrange the fruit beginning with the strawberries along the edge of the plate. Continue adding the fruit, row by row, in the order listed. If the fruit slides towards the center, gently push the fruit back towards the edge of the plate and continue adding rows until the rainbow is complete. Add a small bowl on each side of the rainbow with one holding yogurt and the other holding the banana chips. Serve with bamboo skewers if desired to allow guests to create their own rainbow kabob.

Pot of Gold Hummus and a Veggie Rainbow

  • 1 15-ounce can chickpeas, drained
  • 1 lemon, juiced 
  • 3 Tbsp tahini
  • ¼ tsp garlic powder
  • ⅛ tsp ginger powder
  • ¼-½  tsp ground turmeric, to taste
  • 1/4 tsp salt, or more to taste
  • Optional: pinch cayenne pepper
  • Optional: 1/2-2 tbsp water
  • Different Colored Vegetables such as: red grape tomatoes, orange carrots, yellow bell pepper, green snap peas, purple cabbage

Add drained chickpeas, lemon juice, tahini, ground garlic, ground ginger, ground turmeric, salt, and cayenne (optional) to a blender or food processor and blend on high until creamy and smooth, scraping down sides needed. If too thick, add ½ to 2 Tbsp water, adding ½ tbsp at a time until desired consistency is reached. Place hummus into a small circular bowl. On a platter, make a rainbow using different colored vegetables, then place hummus at the base of the rainbow to resemble a pot of gold.

Lemon Chia Protein Bites

  • ½ cup vanilla protein powder
  • 2 tbsp coconut flour
  • Pinch of salt 
  • 1 tbsp monk fruit, or sweetener of choice to taste 
  • Zest of 1 Lemon 
  • 2 tbsp Lemon Juice 
  • 1 tbsp coconut oil, melted 
  • 2 tsp chia seeds

Mix together all the dry ingredients, then add in coconut oil and lemon juice. Use your hands to get it all fully combined, adding 1 tsp water as needed to create a thick dough. Break the dough into 6 pieces, and roll into balls. Store leftovers in an airtight container in the refrigerator. 

Peanut Butter Yogurt Dip

  • 6 oz low sugar vanilla yogurt (Dannon Triple Zero or Siggis)
  • 1 tbsp Nut Butter
  • Produce of Choice (slices apples, berries, grapes, celery, etc.)

Stir together peanut butter and yogurt until smooth. Slice fruit of choice and scoop up yogurt with the fruit. 

Yogurt Ranch Dip

  • 1 container (8 ounces) fat-free Greek yogurt
  • 1/2 packet dry ranch mix (or  3/4 tsp garlic powder,  1/2 tsp onion powder,  1/2 tsp dried dill,  1/4 tsp salt)

Combine dip mix with greek yogurt and stir Serve with assorted vegetables.

Crunchy Jicama Salsa with Blue Corn Chips

  • 3/4 cup diced, peeled jicama
  • 1/2 cup chopped red bell pepper
  • 2 tablespoons chopped red onion
  • 1 minced garlic clove
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 bag baked blue corn chips

Combine 3/4 cup diced peeled jicama, 1/2 cup chopped red bell pepper, 2 tablespoons chopped red onion, 1 minced garlic clove, 2 tablespoons chopped fresh cilantro, and 2 tablespoons fresh lime juice in a medium bowl. Serve with baked blue corn chips.

Burger Bites

  • 28 fancy toothpicks
  • 1 lb ground beef, 93/7 or more lean
  • 1 ½  tbsp steak seasoning
  • ¼ onion, grated
  • 2 tsp  Worcestershire sauce
  • 28 cherry tomatoes 
  • 28 dill pickle spheres
  • 6 slices 2% cheddar or pepper jack cheese, cut into 1-inch cubes
  • 3 leaves romaine lettuce, cut into 28 (1 1/2-inch) pieces
  • Mustard, ketchup, and BBQ, chipotle sauce for dipping

Preheat oven to 350F and prepare a baking sheet with foil. .In a large bowl, combine ground beef, grated onion, steak seasoning and Worcestershire sauce. Shape 1 to 2 tablespoonfuls of mixture into meatballs; flatten slightly to resemble hamburgers. Line them in rows of 6 on a baking sheet. Bake for 15 minutes. While the meatballs are cooking, cut each piece of cheese into 6 rectangles. Halve the cherry tomatoes, and cut lettuce into about 1 – 2 inch square pieces. When the burgers are done, put together your layers with a meatball on the bottom, followed by a piece of cheese, then pickle round, lettuce, and topped with a halved cherry tomato. Serve with ketchup, mustard, barbeque or any other burger style dipping sauce.

Berries and Yogurt Dip Platter

  • 2 cups strawberries, washed and quartered
  • 2 cups raspberries, washed 
  • 2 cups blueberries, washed
  • 2 cups blackberries, washed 
  • 1 container light whipped topping, such as Skinny TruWhip
  • 1 cup plain nonfat Greek yogurt
  • 1 tsp almond or vanilla extract
  • 2 tsp lemon juice
  • 1/8 tsp salt
  • 1/4 cup baking stevia (or 1/2 cup sweetener), or sweetener of choice to taste

Place all of the ingredients in a medium bowl, and whisk until smooth and creamy with a hand held beater or stand mixer, scraping down the sides while mixing. Serve cold, or chill in fridge until ready to serve. Serve with fruit kabobs or a platter of red and blue fruit. 

Caprese Salad with a Twist

  • 12 ounces cherry tomatoes, halved or quartered if large
  • 6 ounces (1 cup) fresh blueberries
  • 8 ounces mozzarella balls (ciliegine or bocconcini), halved or cut into bite-sized pieces
  • 1/4 cup fresh basil leaves, torn if large
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • sea salt and freshly ground black pepper, to taste

Combine tomatoes, blueberries, and mozzarella balls in a bowl. Toss with basil leaves, olive oil, and balsamic vinegar. Season to taste with salt and pepper. (Can be made a few hours ahead of time, just cover and refrigerate until ready to serve.)

Fruit Sparklers

  • 1 whole watermelon
  • 16 ounces fresh blueberries
  • Bamboo skewers

Cut watermelon vertically into 1 inch thick slices.  Use a small star cookie cutter to cut out star shapes from the flesh of each watermelon round.

Thread 7-10 blueberries into the center of each bamboo skewer, leaving enough space at the end for someone to be able to comfortably hold it, and a space at the top for the watermelon star. Place the watermelon star on top and set the fruit sparklers on a serving tray. Cover and refrigerate until ready to enjoy.

Patriotic Popcorn

  • 1 bag air popped popcorn
  • 1 bag chocolate coated candies, red blue and blue colored

Pour the popcorn into a large serving bowl. Sprinkle colored candies over the popcorn and enjoy a salty, sweet treat!

Side Dishes and Salads

Shrimp Cobb Salad

  • 10 cups mixed greens
  • 12 cooked extra-large shrimp (16-20 count), peeled and halved lengthwise
  • 1 cup halved grape tomatoes
  • 1 cup cucumber, sliced into chunks
  • 2 large hard-boiled eggs, peeled and halved
  • 1 avocado, diced
  • 2 slices cooked turkey bacon, crumbled or 2 oz diced ham 
  • ¼ cup crumbled blue cheese or 2% cheddar 
  • Salt and freshly cracked pepper


Yogurt Blue Cheese Dressing

  • 1 cup plain greek yogurt 
  • ½  cup blue cheese crumbles (4 ounces)
  • 3 tablespoons lemon juice
  • ½  tablespoon apple cider or white vinegar
  • ⅛ tsp garlic powder 
  • ¼  teaspoon pepper
  • ⅛  teaspoon salt

To make the dressing, combine all ingredients in a small bowl and stir until well combined. This makes about 1 ½ cups. Place dressing in the refrigerator until ready to use. Mound salad greens on a platter. Drizzle with ¼ cup of the dressing and toss to coat the greens. Decoratively arrange shrimp, tomatoes, cucumber, egg halves, avocado, turkey bacon or ham and cheese on top. Sprinkle salad with salt and cracked black pepper. Drizzle with the extra dressing. Serve immediately.

Avocado & Hardboiled Egg Bowl

  • 4 hard boiled eggs, chopped
  • 4 hard boiled egg whites, chopped
  • 1 avocado, diced
  • ½ cup red bell pepper, diced
  • ½ cup pico de gallo
  • Sea salt and ground pepper to taste

Place all ingredients in a bowl, and stir to combine. Enjoy immediately. Serves 2.

Cauliflower “Potato” Salad

  • 3lb frozen cauliflower florets, defrosted 
  • 6 hard-boiled eggs, diced 
  • 2 large stalks celery, diced
  • 1/2 large red onion, diced
  • 1/2 cup chopped dill pickle (or dill pickle relish)
  • 1/4 cup avocado oil mayo
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon dijon mustard
  • Salt and pepper, to taste

Combine defrosted cauliflower in a large mixing bowl with the diced hard boiled eggs, celery, red onion and dill pickle. In a small bowl, whisk together the mayo, Greek yogurt, mustard, salt, and pepper. Pour dressing over cauliflower mix, and toss to coat. Cover and chill for at least one hour before serving.

Slow Cooker Cranberry Apple Red Cabbage

  • 1/2 medium head red cabbage, coarsely chopped (4 cups)
  • 1/2 can or 1 cup cranberry sauce
  • 1 medium apple, chopped
  • 1/2 large red onion, chopped
  • 1/4 cup apple cider vinegar
  • 1/8 cup white wine or chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1/2 teaspoon caraway seeds

Add all ingredients into a slow cooker. Cook, covered, on  low until cabbage is tender, 3-4 hours. Serve with a slotted spoon to drain liquid. 

Cranberry Sauce with Orange & Cinnamon

  • 1 12-oz. bag fresh cranberries (approx. 3 cups)
  • 1/2 cup orange juice
  • 1/3 cup honey
  • 1 tbsp freshly grated orange zest
  • ½ tsp ground cinnamon
  • ½ tsp pure vanilla extract

Combine all the ingredients in a medium-sized pot over medium-high heat. As the cranberries cook, they will start to pop. Let cook, stirring occasionally, for about 15-20 minutes until you no longer hear the cranberries popping and it appears the sauce is thickening. Allow to cool and then refrigerate until cool. As the sauce cools, it will thicken more and more. If you prefer a sweeter sauce, add more honey to taste, as this recipe makes a slightly tart cranberry sauce.

Thanksgiving Leftovers Salad with Cranberry Dijon Vinaigrette


  • 6 oz shredded or cubed leftover turkey
  • 4 cups baby spinach, arugula, or greens of choice
  • 1 cup of cubed roasted sweet potatoes or butternut squash
  • 2 tbsp toasted nuts of choice (pecan, walnuts, pepitas, etc)
  • 2 tbsp goat cheese (or gorgonzola, parmesan, etc)
  • ½ cup sliced apple, pear, or grapes
  • Optional: Cracked pepper to taste

Cranberry Dijon Dressing:

  • 1/3 cup olive oil (or plain yogurt for lower calorie, creamy version
  • 2 tbsp apple cider or red wine vinegar
  • 2 tbsp balsamic vinegar
  • 1/4 cup prepared cranberry sauce
  • 1 tbsp Dijon mustard
  • 1/2 tsp sea salt
  • 1/4 tsp pepper
  • 1/8 tsp garlic powder
  • Optional: 1-2 tsp honey, monk fruit, or stevia to sweeten
  • Optional: 2 tbsp. water to thin

To make the dressing, place all ingredients in a blender and blend until well incorporated. Taste as adjust to preference of salt and sweetness. If you prefer a thinner dressing, add 1/2 tbsp of water at a time til you reach your desired consistency. Set dressing aside. Place all salad ingredients in a bowl and toss with 3 tbsp of the dressing and toss. Taste and add dressing if preferred. Store any leftover dressing in the refrigerator for 5-7 days.

Spinach Salad with Apricot, Blueberries, Farro, and Almonds

  • 3/4 cup cooked farro or quinoa, cooled
  • 6 cups fresh baby spinach
  • ½ cup dried apricots 
  • ½ cup blueberries
  • ½  cup slivered almonds
  • 2 tbsp white balsamic vinegar, or to taste
  • 3 tbsp olive oil
  • Salt and freshly ground pepper to taste

In large bowl, add all the ingredients, then toss to combine. Taste and adjust vinegar, salt and pepper to your personal preference. Enjoy immediately. 

Roasted Sweet Potato & Black Bean Hash

  • 2 sweet potatoes, cubed
  • 1 red pepper, cubed 
  • 1 red onion diced
  • 2 jalapenos, diced (for less heat, sub green bell pepper) 
  • 1 ½  tsp cumin
  • 1 ½  tsp chili powder 
  • 1 tsp garlic powder
  • 1 tsp salt
  • ½ tsp pepper
  • 2 tsp olive oil
  • 1 can no salt added black beans, rinsed 
  • ¼ cup chopped cilantro 
  • juice of ½- 1 small lime (to taste)

In a bowl, toss cubed veggies with olive oil and season with spices. Place on large greased baking dish and roast in 425 degree oven for 20 minutes, tossing around halfway in between. Let cool. In a bowl, combine rinsed black beans and roasted veggie mixture. Add cilantro and lime juice, then combine. To enjoy with breakfast, serve in a whole wheat with egg and egg whites for a breakfast burrito, or combine with sauteed kale and topped with eggs for a breakfast hash. For lunch and dinner, add hash to corn tortillas with shredded chicken or grilled shrimp and avocado for tacos. Or for a salad, top lettuce with the hash, protein of choice, salsa, a dollop of plain yogurt, and lime. Or simply enjoy as a side to your favorite lean protein!

Cauliflower “Potato” Salad

  • 1 large head cauliflower, cut into bite-sized florets OR 3lb frozen cauliflower florets
  • 6 hard-boiled eggs, chopped
  • 2 large stalks celery, diced
  • 1/2 large red onion, diced
  • 1/2 cup chopped dill pickle (or dill pickle relish)
  • 1/4 cup avocado oil  mayo
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon mustard
  • Salt and pepper, to taste

Steam cauliflower until fork tender—about 12 minutes. Remove cauliflower from steamer and run under cold water to stop cooking. Drain well. Or if using frozen cauliflower, microwave until defrosted and drain water.  Combine cauliflower in a large mixing bowl with the eggs, celery, red onion and dill pickle. In a small bowl, whisk together the mayo, Greek yogurt, mustard, salt and pepper. Pour dressing over cauliflower mix, and toss to coat. Cover and chill for at least an hour before serving.

Basil Lime Fruit Salad

  • 1 small pineapple, cored and cubed
  •  4 kiwi, peeled and sliced
  •  2 mangos, peeled and cubed
  •  1 lbs strawberries, hulled and quartered

       For the syrup:

  •  1/4 cup finely chopped basil
  •  1 tbsp honey
  •  Juice of 1 lime
  • Zest of one lime

Prepare all your fruit, cutting pieces into ½-1 inch pieces. Place in a bowl. In a separate small bowl, combine the chopped basil,  juice of 1 lime, zest of one lime peel, and honey. Whisk together to combine. Pour the syrup over fruit, and stir to coat. Refrigerate for 30 minutes to allow flavors to combine. Serve chilled. 


Irish Stew

  • 1 tbsp avocado oil
  • 2 pounds lean beef stew meat, trimmed and cut into 1-inch cubes 
  • sea salt
  • 3 cups cauliflower, cut into small florets 
  • 3 turnips, peeled and diced
  • 2 small zucchini, diced
  • 3 medium carrots, peeled and cut into large chunks
  • 1 yellow onion, diced
  • 3 garlic cloves, minced
  • 1 bay leaf
  • 1 teaspoon black pepper
  • 1 teaspoon thyme
  • 2 teaspoons salt
  • ½ tsp pepper 
  • 1/3 cup tomato paste
  • 3 cups beef stock
  • 1 cup Guiness beer OR 1 additional cup beef stock
  • 1 Tablespoon arrowroot or cornstarch OR 3 tbsp all-purpose flour (optional)

Heat large skillet over medium high heat. Dry beef or lamb and sprinkle with salt. In batches, brown the outside of the meat in the skillet. You do not want to cook the inside of meat. Place browned stew meat and all other ingredients, except the arrowroot or cornstarch, in a 6 quart crock pot. Stir to combine. Cover crockpot and cook on high for four hours or low 6-7 hours. Add arrowroot or cornstarch and cook for an additional hour. Meat should be very tender when finished.

Whole Grain Irish Soda Bread with Avocado Pea Spread

  • 2 2/3 cups white whole wheat flour (about 12 ounces)
  • 3/4 cup wheat bran
  • 1/2 cup plus 2 tablespoons steel-cut oats
  • 2 teaspoons baking soda
  • 1 teaspoon baking powder
  • 2 teaspoons brown sugar
  • 3/4 teaspoon kosher salt
  • 1/4 cup wheat germ
  • 2 1/4 cups low-fat buttermilk (at room temperature)
  • To serving: avocado pea spread

Avocado Pea Spread

  • 1 ripe avocado
  • ½ cup frozen peas, defrosted
  • 1 tsp salt
  • Pinch of black pepper
  • Zest of 1 lemon and juice of half
  • 1 tsp chilli flakes, optional

Preheat oven to 400° F. Weigh or lightly spoon flour into dry measuring cups, level with a knife. Combine flour and next 7 ingredients (through wheat germ) in a large bowl, stirring well with a whisk. Slowly add buttermilk, stirring just until moist. Let sit 15 minutes. Spoon batter into a 9 X 5-inch metal loaf pan coated with cooking spray. Bake at 400° for 40 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 5 minutes on a wire rack; remove from pan. Cool on rack.


To make the avocado pea spread, place defrosted peas in a bowl with the avocado, lemon, salt and pepper. Use the back of a fork to mash the mixture to your liking. Top a piece of bread with the mixture, then garnish with chili flakes, extra lemon and salt as desired.

Healing Chicken Soup

  • 2 Tbsp olive oil
  • 1 onion, chopped
  • 3 large celery stalks, chopped
  • 2 large carrots, peeled and chopped
  • 1 cup mushrooms, sliced
  • 10 cloves garlic, minced
  • 8 cups bone broth
  • 2 bay leaves
  • ½ tsp. Turmeric
  • 1/2tsp ginger
  • ½ tsp. crushed red pepper
  • 1½ tsp. sea salt
  • 1 (15 oz) can chickpeas (no salt added), drained and rinsed
  • 3 cups shredded chicken
  • 2 cups baby kale leaves

In a large pot or dutch oven, heat oil over medium-high heat and sauté onion, celery and carrots, stirring occasionally, about 5 minutes. Add mushrooms and garlic, cooking another 3 minutes. Stir in the bone broth, bay leaves, turmeric, crushed red pepper, salt and chickpeas; bringing to a boil. Mix in shredded chicken, cover and turn down heat to a simmer for 15 to 20 minutes. Add kale, cover and simmer an additional 5 minutes. Discard bay leaves, serve and enjoy!

Salmon with Grapefruit Cabbage Slaw

  • 1 large pink grapefruit, cut into supremes, juice reserved
  • 1 small shallot, finely chopped
  • 5 (4-ounce) salmon filets, wild- caught sockeye/ king, skin on, pin bones removed
  • Sea salt and freshly ground black pepper
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon plain Greek yogurt or coconut yogurt
  • 1/2 ripe avocado, cut into 1/2-inch dice
  • 1/2 medium Savoy cabbage head, cored and very thinly sliced
  • 1/4 cup fresh cilantro leaves, for serving, optional

Combine the grapefruit juice and shallot in a small bowl; set aside. Score the skin side of the salmon and season all over with salt and pepper. Heat 1 tablespoon of the oil in a large nonstick skillet over medium- high heat. Place the salmon skin side down in the skillet. Cook until the skin is browned and crisp, about 5 minutes. Flip the fillets, reduce the heat to medium, and cook until the fish is barely opaque at the center of each fillet, about 4 more minutes. Set aside. In a large bowl, whisk together the grapefruit juice–shallot mixture, yogurt, and remaining 1 tablespoon of oil. Add the grapefruit segments, avocado, and cabbage and toss gently to combine; season with salt and pepper. Top the slaw with cilantro and serve alongside the salmon.

Shrimp Cauliflower Fried Rice

  • 2 10 oz package of frozen riced cauliflower, defrosted OR fresh riced cauliflower (or half cauliflower rice, half cooked brown rice
  • 1 tsp + 2 tsp sesame oil 
  • 1 egg + 2 egg whites, whisked together
  • ½ small yellow onion, diced
  • 2 green onions, finely diced, whites and greens separated
  • 1/2 cup frozen mixed vegetables
  • 3 garlic cloves, minced
  • ½ tsp salt, or to taste
  • ¼ tsp ground black pepper, or to taste
  • 2-3 tbsp coconut aminos, tamari, or low sodium soy sauce
  • Optional: 1 lb cooked shrimp, chicken or pork to top
  • Optional: sesame seeds to garnish

In a microwave safe bowl, defrost frozen riced cauliflower and use a colander to drain excess liquid. Alternatively, if using freshly riced cauliflower, skip this step. Heat 1 tsp of sesame oil over medium heat in a large skillet and add the egg + 2 egg whites, and sprinkle with salt and pepper. Use a spatula to turn and break up into scrambled eggs until cooked through. Remove from the pan and set aside. Add the additional 2 tsp of sesame or oil along with the diced onions,  white portion of the green onions, and garlic, and saute for 3-4 minutes until the onions are beginning to soften, Then turn up the heat to medium high heat, and add the riced cauliflower with the salt and pepper. Continue cooking until the onions and cauliflower are both softened, then add the frozen mixed vegetables and stir together until heated through. Add in the coconut aminos, then the cooked scrambled eggs, and green portion of the green onions and stir together. Serve, topped with cooked protein of choice and sesame seeds if desired.

Guacamole Chicken Salad

  • 2 cups shredded chicken
  • 1 ½ cups premade guacamole
  • 1 tbsp lime juice, or to taste
  • ⅛ tsp garlic powder
  • ⅛ tsp cumin
  • ⅛ tsp black pepper
  • ½ cup grape tomatoes, halved
  • Serving options: sliced bell peppers, carrots, cucumber, whole grain crackers, or high fiber wraps

In a large bowl, add chicken, guacamole, lime juice and spices. Mix until well combined, then stir in sliced grape tomatoes. Taste and adjust lime and spices to your personal preferences. Serve by scooping up with sliced vegetables and crackers or in a high fiber wrap.

Smoked Salmon Avocado Wrap

  • 1 whole-grain lavash/tortilla
  • 3 tbsp guacamole
  • 1 cup arugula greens, loosely packed
  • 4 oz sliced, smoked salmon
  • ¼ cup alfalfa sprouts
  • 1 small english cucumber, sliced lengthwise into thin matchsticks
  • Salt and pepper, to taste

Spread the guacamole over the entire lavash or tortilla. Next, place the arugula leaves into a neat row about 1” from the bottom of the lavash, and top with the sliced, smoked salmon, alfalfa sprouts over top, and finish off with the matchstick cucumber slices. Sprinkle fresh cracked pepper and salt over top. Fold the side in, then bottom of the wrap over the ingredients, and continue to roll the wrap upwards fairy tightly. To store, keep the lavash wrap whole and wrap in the parchment, foil or plastic wrap, keeping it refrigerated, and slice in half once you’re ready to eat.

High Protein Pasta Salad

  • 8 ounces chickpea based pasta, cooked according to directions (or whole wheat pasta)
  • 2 cups cooked and shredded chicken (or shrimp, diced turkey and ham, etc)
  • 1 small red bell pepper, chopped 
  • 1/2 English cucumber, chopped 
  • 1.5 cups cherry tomatoes, chopped 
  • 1/4 cup red onion, chopped
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh basil, chopped
  • 2 oz. fat free feta cheese, crumbled 
  • 2.25 oz. can of sliced black olives, drained
  • salt and pepper to taste


  • 2 tbsp extra virgin olive oil
  • ¼ cup red wine vinegar 5
  • 2 tbsp water, to thin (or additional 2 tbsp olive oil)
  • 1 tbsp. dijon mustard
  • ¼ tsp garlic powder
  • ¼ tsp salt and ⅛ tsp pepper, or to taste

Line up 4 mason jars. Pour 2 tbsp of dressing into each mason jars. Add pasta to the jars, followed by chicken, black olives, tomatoes, and arugula. Top with a sprinkle of fresh cracked pepper and salt. If using 16-ounce jars, pack the pasta down in the jars to have enough room for the remaining ingredients. Cover jars with lids, and refrigerate. To enjoy, shake the jar to combine ingredients. Eat the salad from the jar ( if using a quart sized jar) or pour the contents into a bowl ( if using a 16-oz jar). The salad will keep in the fridge about 4 days.

Hummus Tuna Salad

  • 1/2 cup hummus, flavor of choice
  • 8 ounces of tuna (or shredded chicken)
  • ½ cup red bell peppers, diced
  • ½  cup cucumber, diced

Chop veggies, drain tuna, and mixed together. Serve with whole grain crackers, in a whole wheat pita or wrap, on sandwich bread, over greens, or scooped up with sliced veggies.

Pizza Pasta Salad

  • 2 cups cooked pasta (whole-wheat, bean-based, or pasta of choice)
  • 2-ounces shredded or sliced mozzarella cheese
  • 1 ½ cups vegetables of choice: halved grape tomatoes, diced bell pepper, steamed broccoli florets, diced mushroom, sliced black olives, etc)
  • 2 ounces protein of choice: diced ham, cooked chicken, nitrate free pepperoni, diced chicken sausage, chickpeas
  • 3-4 tablespoons Italian dressing (to taste)
  • Salt & black pepper to taste

In a large bowl, combine all ingredients and mix until well incorporated. Let sit for 30 minutes before eating for the best flavor. Can be refrigerated for up to 2 day.


Strawberry Cucumber Iced Green Tea

  • 8 cups brewed green tea, cooled
  • 1 cucumber, sliced
  • 6 strawberry, sliced
  • ¼ cup mint leaves, optional
  • 1 lemon, sliced
  • Ice, to serve

Brew green tea in 2 glass of water. Let it cool down and strain it. Add cucumber, strawberry, lemon slices, and mint leaves (optional) in a glass jar and mix well. Refrigerate for minimum 2 hours. Strain the infused water, pour in serving glass with ice-cubes and enjoy.

Limeade Apple Cider Vinegar Drink

  • 1 1/2 Tablespoons apple cider vinegar
  • 1 Tablespoon fresh lime juice
  • Stevia, or sweetener of choice, to taste
  • 2 cups of cold water

Ginger Spice Apple Cider Vinegar Drink

  • 1 Tablespoon apple cider vinegar
  • 1/4 teaspoon ground ginger
  • Stevia, or sweetener of choice, to taste
  • 2 cups of cold water


Chocolate Protein Truffles

  • 2 scoops chocolate protein powder of choice 
  • 2 tbsp of powdered peanut butter 
  • 2 tbsp of natural peanut butter 
  • 1/4 cup unsweetened almond milk, or milk of choice
  • 1/4 cup water, more or less depending on protein powder

Stir everything together until well combined (may need to use hands). Adjust water as needed so the batter holds together but is not too wet and sticky (start with 3 tbsp and add as needed). Shape using 1 tablespoon worth of batter. Keep in the refrigerator or freezer!  Makes 15 truffles. 

White Chocolate Cranberry Pistachio Cookies

  • 1 cup oat flour 
  • ½  cup monk fruit, or sweetener of choice that measures like sugar
  • ½  tsp baking soda
  • ½  tsp salt
  • ½  cup cashew butter
  • ¼  cup almond milk or milk of choice
  • ½  tsp almond extract
  • ¼  cup dried cranberries
  • ¼  cup white chocolate chips
  • ¼ cup pistachios, shelled and chopped

Preheat oven to 350F. Line a cookie sheet with a nonstick silicone pad or parchment paper. In a medium bowl, whisk together the oat flour, sweetener, baking soda, and salt. Add the wet ingredients and mix until just combined. Add cranberries, white chocolate chips, and pistachios and stir until evenly distributed. Roll dough into tablespoon balls and place on prepared baking sheet, about 2 inches apart. Gently flatten the dough balls with the palm of your hand. Bake cookies for 8-10 minutes or until they are just set. Let the cookies cool on the baking sheet for 2 minutes. Transfer to a wire cooling rack and cool completely.

No Bake Sugar Cookie Dough Balls

  • 2 cups oat flour
  • 1/2 cup protein powder
  • 1/2 cup granulated monk fruit, sugar, or a sweetener of choice that measures like sugar 
  • 1/2 tsp salt
  • 1/2 tsp almond extract
  • 7-10 tbsp unsweetened applesauce
  • ¼-½ cup holiday colored sprinkles

In a bowl, mix together dry ingredients. Add in applesauce and almond extract, adding just 8 tbsp of the applesauce at first, then add in additional applesauce to the mixture until it just comes together like cookie dough. (You will need a little less or a little more depending on what protein powder you are using). If dough is sticky, refrigerate for 15 minutes or more to make it easier to work with. Roll the dough into balls. Store in the refrigerator for up to 2 weeks or freezer for up to 3 months.

Protein Puppy Chow Holiday Mix

1/2 box Simple Mills chocolate cake mix

1 scoop chocolate protein powder

3 ounces dark chocolate or no sugar/stevia sweetened chocolate 

1/2 cup peanut or almond butter 

Optional: 2-4 tsp coconut oil to thin mixture

4 1/2 cups Rice Chex

Optional: ½ cup holiday colored coated chocolates or sprinkles

In a large ziploc bag, add 1/2 box of the Simple Mills cake mix and 1 scoop protein powder, shaking until well combined and then set aside. In a large microwave safe bowl, break up the chocolate and nut butter, then microwave 3-4 times in 30-second intervals until fully melted and combined. If the mixture seems too thick, add 2-4 tsp coconut oil to thin. Once smooth, add the rice cereal into the chocolate mixture and mix well with a spatula or large spoon until most pieces are coated. Add coated cereal into the ziploc with the dry batter, seal the bag,  and shake to mix until fully coated. Refrigerate (or freeze) for at least 20 minutes before enjoying to allow the chocolate to harden.

Dark Chocolate Bark

  • 3.5 oz dark chocolate, broken into small pieces or chopped (70-85% dark chocolate or stevia sweetened chocolate for sugar-free option)
  • 1 teaspoon extra virgin coconut oil
  • 1/4 cup mixed dried fruit and nuts, such as
    • 1 tablespoon dried cranberries
    • 1 tablespoon pecan halves 
    • 1 tablespoon pistachios 
    • 1 tablespoon unsweetened coconut flakes

Place the chocolate and coconut oil in a microwave-safe bowl. Melt in the microwave in 30-second increments, stirring after each session. Stop microwaving when almost fully melted, and stir with a small rubber spatula until fully melted. Pour the melted chocolate onto a wax-paper-lined 8-inch square pan. Sprinkle with the toppings. Cover the pan with a plastic wrap and refrigerate until set, at least 2 hours. Use a sharp chef’s knife to break into small pieces. Store in the fridge, in an airtight container on wax paper (if layering, place a square of wax paper between the chocolate squares). Remove from fridge an hour before serving.

Skinny Hot Chocolate Mix

  • 2 cups powdered sugar (monk fruit powdered sugar for sugar free option)
  • 2 1/2 cup dry nonfat milk powder
  • 1 cup cocoa powder 
  • 1 teaspoon salt
  • 2 teaspoon cornstarch

In a large mixing bowl, add the powdered sugar, cocoa powder, powdered milk, cornstarch, and salt. Whisk together to combine. Store the mixture in an airtight container for up to a year. This will make 4½ cups of hot cocoa mix, or enough for about 18 cups of hot cocoa. To make a cup of hot cocoa, use about ¼ of a cup of powder per cup of hot water or milk, or adjust to taste preference. Add powder mixture to hot water/milk and stir until well combined and dissolved. Enjoy! 

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