Healthy Recipes

Ingredients:

• 1 tablespoon olive oil
• 2 tablespoons butter
• 1 lb. (16-24) shrimp, shelled and deveined
• 4 cloves garlic, chopped
• 1 pinch red pepper flakes (optional)
• ¼ cup white wine or chicken broth
• 2 tablespoons lemon juice (1 lemon)
• 3 medium zucchini, cut into noodles
• Salt and pepper to taste
• 1 teaspoon lemon zest
• 1 tablespoon parsley chopped

Directions:

1. Heat the oil and melt the butter in a pan over medium-high heat until frothing, add the shrimp, cook for 2 minutes, flip, add the garlic and red pepper flakes and cook for 1 more minute before setting the shrimp aside.
2. Add the white wine and lemon juice to the pan, deglaze it, simmer for 2 minutes, add the zucchini noodles and cook until just tender, about 2 minutes, before seasoning with salt and pepper, adding the shrimp, lemon zest and parsley, tossing everything and removing from the heat.
3. Enjoy immediately!

Cook Time: 11 minutes
Total Time: 11 minutes
Yield: 11 - 14 cookies

Ingredients:

• 1 cup white, oat, or spelt flour
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/4 cup sugar, unrefined if desired
• 1/4 cup brown sugar or coconut sugar
• 1/3 cup chocolate chips
• 2 tbsp milk of choice, plus more if needed
• 2 tbsp oil or melted vegan butter
• 1/4 tsp pure vanilla extract

Instructions:

1. Combine all dry ingredients in a bowl, then stir in wet to form a dough – it will be dry at first, so keep stirring until a cookie-dough texture is achieved. If needed, add 1-2 tbsp extra milk of choice.
2. Form into one big ball, then either refrigerate at least 2 hours or freeze until the dough is cold.
3. Once dough is chilled, preheat oven to 325 F.
4. Form dough balls, and place on a greased baking tray, leaving enough room between cookies for them to spread.
5. Bake 11 minutes on the center rack. They’ll look underdone when you take them out. Let them cool on the baking tray 10 minutes before touching, during which time they will firm up. If for whatever reason the cookies don't spread enough (climate can play a huge role), just press down with a spoon after baking.
6. You can also choose to make extra cookie dough balls and freeze them to bake at a later date. I can only vouch for the flours listed, but feel free to experiment!

Ingredients:

• 1lb Skirt Steak, fat trimmed
• 1/4 cup Balsamic Vinegar
• 1 Clove Garlic, Minced
• 1 tbsp packed light brown sugar
• 1 tbsp vegetable oil
• Kosher Salt
• Freshly Ground black Pepper
• 1/4 cup extra-virgin olive oil
• Juice of one large lemon
• 6 cups baby arugula
• 2 ripe peaches thinly sliced
• 1/3 cup crumbled blue cheese or feta cheese

Directions:

1. In a large resealable plastic bag or baking dish, combine steak, vinegar, garlic and brown sugar. Marinate 20min at room temperature
2. Heat a grill or grill pan over high heat. Remove steak from marinade, coat with vegetable oil and season generously with salt and pepper.
3. Grill until desired doneness, 3 minutes per side for medium-rare. Let rest 5-10 min then slice against the grain.
4. Make dressing. In a small bowl whisk together olive oil and lemon juice and season with salt and pepper
5. Arrange salad to your liking. In a large serving bowl, add arugula, peaches, blue cheese or feta, and steak. Drizzle with dressing and gently toss.

Ingredients:

• 2 Cups Cottage Cheese
• 4 Eggs
• ½ Teaspoon Salt
• ½ Cup Flour

* Can substitute another flour such as coconut flour or almond flour

Additional Add-ons:

• Apples
• Berries
• Cinnamon
• Chia seeds
• Nuts (walnuts, pecans)
• Flax seeds

Directions:

1. Mix cottage cheese, eggs, salt, and flour together in a small bowl. Let mixture "rest" in the refrigerator for 1 hour (overnight is fine, too)
2. Heat a non-stick griddle to 350 degrees or use a frying pan that has been sprayed with non-stick cooking oil. Note, the frying pan will be ready when a drop of water sizzles and "dances" across the surface
3. Spoon pancake batter in a pan or on a griddle and fry until the bubbles on the surface of the pancake remain open. (You can check to see if the bottom of side is done by lifting the edge with a spatula.)
4. When the bottom side is a nice golden color, flip the pancake over and cook until the bottom color matches the top
5. Place the finished pancakes on a plate, sprinkle with sweetener over the tops, and add fruit or other healthy toppings of your choice

Ingredients:

• 1 cup whole-grain farro
• 2 cup low-sodium vegetable broth
• 1 1/2 tsp. kosher salt
• 1 bay leaf
• 1 Large shallot, very thinly sliced
• 1/3 cup extra virgin olive oil
• 3 tbsp. apple cider vinegar
• 1 tbsp. dijon mustard
• 2 tsp. honey
• Freshly ground black pepper
• 2 cup lightly packed arugula
• 1 Green apple, chopped
• 1/2 cup shaved Parmesan
• 1/4 cup freshly chopped basil
• 2 tbsp. freshly chopped parsley
• 1/4 cup toasted pecans, roughly chopped
• Dried cranberries to sprinkle on top

Directions:

1. In a medium saucepan, combine farro, vegetable broth, salt, and bay leaf. Bring to a boil, then reduce to a simmer and let cook, stirring occasionally, until farro is tender and no broth remains, about 30 minutes. When farro is cooked, transfer to a large bowl to cool.
2. In the meantime, make fried shallots: in a small saucepan over medium heat, combine oil and shallots. When the shallots begin to bubble, reduce heat to medium-low and cook, stirring occasionally, until shallots are golden and crisp, 15 to 20 minutes. Remove shallots from oil with a slotted spoon and place on a paper-towel lined plate and season with salt. Let oil cool.
3. Make dressing: in a medium bowl, combine the cooled olive oil with vinegar, mustard, and honey and season with salt and pepper.
4. Assemble salad: combine cooked farro, crispy shallots, arugula, apple, parmesan, basil, parsley, and pecans. Drizzle dressing over salad and toss to coat.

Gluten Free, Low Sugar

VeganDifficulty: Easy

Prep time: 20 minutes

Cooking time: 50 minutes

Total time: 1 hour 10 minutes

Ingredients:

Dry:

• 2 cups almond flour
• 1 cup 1:1 gluten-free baking flour or oat flour (sub all-purpose if not gluten-free)
• 2 tsp baking powder
• 1 tsp baking soda
• 1/4 tsp salt

Wet:

• 2 flax eggs (or 2 regular eggs if not vegan)
  To make 2 flax eggs, combine 2 tbsp flaxseed meal + 5 tbsp water
• 1/4 cup coconut oil, melted
• 1/4 cup maple syrup
• 1/3 cup orange juice (1.5 small oranges)
• 2 tbsp orange zest (1 small orange)
• 1 tsp vanilla extract

Other:

• 1 packed cup shredded zucchini, after squeezing out excess water (approx. 2 small zucchinis)

Icing (Optional):

• 1 cup powdered sugar
• 2 tbsp orange juice
• 1 tbsp orange zest

Directions:

1. Preheat oven to 350F.
2. Start by making the flax eggs, if using. Combine the flaxseed meal and water together in a small bowl and set aside for 10 minutes to allow to congeal before using. Note that if regular eggs are being used, skip this step.
3. Meanwhile, grate zucchini onto a large piece of paper towel and wring out all the excess water. You should have one full packed cup of zucchini after the water has been removed. Set aside.
4. Add all dry ingredients to a sifter and sift into a medium-sized bowl. Mix to combine.
5. In a separate large bowl, mix together all the wet ingredients. Add dry ingredients to the wet and stir all together (don’t overmix)!
6. Fold in shredded zucchini.
7. Pour into loaf pan lined with parchment paper. Bake for 50 – 60 minutes, or until toothpick comes out clean.
8. Let cool completely before icing.
9. To make icing (if using): mix together the powdered sugar and orange juice in a small bowl, then mix in the zest and the pour over cooled loaf.

Ingredients:

• 1-3/4 cups almond flour
• 1/4 cup coconut flour
• 1 tbs baking powder
• 1/4 tsp baking soda
• 1/4 tsp salt
• 1 cup Blueberries
• 3 large Eggs
• 1/2 cup reduced fat milk
• 1/3 cup plus 2 tbs light brown sugar
• 1/4 cup avocado oil
• 1-1/2 tsp vanilla extract

Directions:

1. Preheat oven to 350F.
2. Generously coat a muffin tin with cooking spray.
3. Sift almond flour, coconut flour, baking powder, baking soda and salt together in a large bowl.  Add blueberries and toss to coat.  Whisk eggs, milk, brown sugar, oil and vanilla in a medium bowl.  Add to the dry ingredients and stir until combined.  Divide the batter among the muffin cups (about ¼ cup batter per cup).
4. Bake the muffins until lightly browned around the edges and a toothpick inserted in the center comes out clean, 20 to 25 minutes.  Let cool in the pan on a wire rack for 20 minutes.  Run a knife around the edges and remove from the tin to cool completely.
5. Wrap airtight and refrigerate for up to 2 days or freeze for up to 3 months.

Ingredients:

• 2 cloves garlic, finely diced
• 1 pound (500 g) shrimp (or prawns) – tails on or off
• 1/2 cup diced green onions
• .25 oz sundried tomatoes (just dried; not packed in oil)
• 1 1/2 cups half and half (can use 1 ½ cups unsweetened almond or cashew milk; this would result in O healthy fats per serving; to keep condiments to 3, reduce Parmesan cheese to 2 Tbsp if using the milk)
• 1/4 tsp each – salt and pepper
• 4 cups baby spinach leaves
• 1/4 cup fresh grated Parmesan cheese (do not include for dairy free option)
• 1/2 teaspoons dried Italian herbs
• 1 tablespoon fresh parsley, chopped

Directions:

1. Heat a large skillet over medium-high heat. Add in the garlic and fry until fragrant (about one minute). Add in the shrimp and fry 2 minutes on each side, until cooked through and pink. Transfer to a bowl; set aside.
2. Fry the green onions in the skillet. Add the sun dried tomatoes and fry for 1-2 minutes to release their flavors.
3. Reduce heat to low-medium heat, add the half and half and bring to a gentle simmer, while stirring occasionally. Season with salt and pepper to your taste.
4. Add in the spinach leaves and allow to wilt in the sauce, and add in the Parmesan cheese. Allow sauce to simmer for a further minute until cheese melts through the sauce. (For a thicker sauce, add the half and half mixture to the center of the pan, and continue to simmer while quickly stirring the mixture through until the sauce thickens).
5. Add the shrimp back into the pan; sprinkle with the herbs and parsley, and stir through.
6. Serve over steamed vegetables or cauliflower rice.

Ingredients:

• 4 boneless skinless chicken breasts - pounded to less than 1 inch thickness
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning - (OR 1/2 teaspoon dried oregano + 1/2 teaspoon dried basil + 1/2 teaspoon dried thyme)
• 4 slices mozzarella cheese
• 1/2 cup basil pesto (see Pesto recipe below)
• 1/2 cup cherry tomatoes - halved
• 1 tablespoon fresh lemon juice
• 1/2 cup packed basil leaves - very thinly sliced
• Cracked black pepper

PESTO:

• 2 cups basil leaves packed (I substitute all or half with baby spinach leaves)
• 1/2 cup Romano cheese grated
• 1/2 cup olive oil
• 1/3 cup pine nuts (I substitute walnuts)
• 3 cloves garlic (3 teaspoons)
• 1/4 teaspoon salt
• 1/8 teaspoon pepper

Pulse spinach, nuts, cheese and spices together in food processor and then slowly stream in the olive oil.

Directions:

1. In a large bowl combine chicken, salt and pepper, olive oil, garlic power, and Italian seasoning. Toss to combine.
2. Grill chicken over medium-high heat for about 6-8 minutes on each side until cooked through. Top each piece of chicken with a slice of mozzarella cheese and cook another minute or so until melted.
3. Toss tomatoes, lemon juice, and basil together. Top each chicken breast with about 3 tablespoons pesto, a scoop of tomatoes, and some freshly cracked black pepper. Serve immediately.