Foodie February by Lindsay Deveaux

FOODIE FEBRUARY

VOICES COOKBOOK RECIPES FOR EVERY HOME COOK Health & Wellness Committee

ere you will find an escape from fast food, delivery services & cook meals to fuel your soul. Food brings people together, through skill, culture and a great time. We want to bring Voices employees together by providing them some of our favourite recipes. Not all recipes are healthy, not all have 10+ ingredients, but all recipes are yummy. Get ready to eat with your eyes and add a few favourites to yours and/or your families weekly line up. Let's get cooking.

CONTENTS

Breakfast SPINACH AVOCADO BREAKFAST QUESADILLA ... pg 9 EASY HOMEMADE BAGEL ... pg 10 LODAED SWEET POTATO HASH ... pg 13 BANANA CHOCOLATE CHIP OATMEAL MUFFINS ... pg 14 EGG MUFFINS 3 WAYS ... pg 17 CRUSTLESS BROCCOLI QUICHE ... pg 18 OATMEAL PEANUT BUTTER CHOCOLATE CHIP BREAKFAST BARS ... pg 21

Lunch/Dinner BAKED SOUTHWEST ZUCCHINI BOATS ... pg 25 JALAPENO PEPPER JACK TURKEY BURGERS ... pg 27 EGG ROLL IN A BOWL ... pg 28 WONTON MISO SOUP ... pg 29 TURKEY TACO STUFF SWEET POTATOES ... pg 31 HEALTHY BAKED BUFFALO CHICKEN CASSEROLE ... pg 32 LOADED BURGER BOWLS ... pg 35 CAPRESE CHICKEN ... pg 36 KALE CESAR SALAD WITH CHICKPEAS ... pg 39 SPAGHETTI SQUASH LASAGNA ... pg 41 SHEET PAN SESAME CHICKEN & VEG ... pg 42 SHEET PAN CHICKEN FAJITAS ... pg 45 WINTER SALAD ... pg 46 MUSHROOM CHICKEN QUINOA BAKE ... pg 48

Side Dishes SESAME GARLIC BABY BOK CHOY ... pg 52 CRISPY SWEET POTATO FRIES ... pg 55 ROASTED WHOLE CAULIFLOWER ... pg 56 SWEET POTATO CHICKEN POPPERS ... pg 59 OVEN BAKED BUFFALO CAULIFLOWER ... pg 60 AIRFRYER BUFFALO CAULIFLOWER BITES ... pg 63

Dessert

CHOCOLATE CHIP COOKIE ... pg 67 NO-BAKE ENERGY BITES ... pg 69 SWEET POTATO BROWNIES ... pg 70 SOUR CANDY FROZEN GRAPES ... pg 73 CHOCOLATE QUINOA CRISPS ... pg 73

Cocktails

PINEAPPLE MARGARITA ... PG 76 MOSCOW MULE ... PG 78 PINEAPPLE MARGARITA ... PG 79 MAPLE OLD FASHIOMED ... PG 80

BREAKFAST

HIGH PROTEIN / VEGETARIAN / DAIRY FREE OPTION PREP TIME: 5 MINS / COOK TIME: 20 MINS / SERVINGS 4

SPINACH AVOCADO BREAKFAST QUESADILLA INGREDIENTS 4 large eggs 4 egg whites 6 tablespoons water 1/2 teaspoon ground pepper 1/4 teaspoon salt or to taste 4 whole wheat low carb tortillas medium size 1/2 cup grated sharp cheddar cheese hot sauce to taste 3/4 california avocado sliced 2/3 cup spinach leaves minced parsley optional INSTRUCTIONS In a medium-sized bowl, whisk together the eggs, egg whites and water. Set a large skillet over medium heat. Coat with cooking spray. Pour the egg mixture into the skillet. Cook, scraping the pan occasionally, until the eggs are scrambled and just set. Season with salt and pepper. Heat a medium-sized skillet over medium-high heat. Place 1 tortilla in the pan and top half of the tortilla with Âź each of the cheese, scrambled eggs, hot sauce (several good shakes), California avocado and spinach. Fold over the other side of the tortilla to form a half-circle. Press down with a spatula as the cheese melts to seal the quesadilla. When the bottom is golden brown, flip the quesadilla and brown on the other side. Remove the quesadilla from the pan, cut into thirds and garnish with parsley, if desired. Serve. Repeat with the remaining tortillas, cheese, scrambled eggs, hot sauce, avocado and spinach. NOTES dairy-free: substitute for dairy free cheese substitute any of your favourite vegetables: peppers, red onion, etc. NUTRITION Serving: 1 Quesadilla | Calories: 237.6kcal | Carbohydrates: 14g | Protein: 18.6g | Fat: 15.4g | Saturated Fat: 4.5g | Cholesterol: 199.1mg | Sodium: 567.9mg | Fiber: 9g | Sugar: 0.4g

CREDIT: WWW.COOKINCANUCK.COM

BREAKFAST

HIGH PROTEIN / VEGETARIAN PREP TIME: 5 MINS / COOK TIME: 25 MINS / SERVINGS 4

EASY HOMEMADE BAGEL INGREDIENTS 1 cup unbleached all purpose flour whole wheat or gluten-free mix* 2 teaspoons baking powder, make sure it's not expired or it won't rise 3/4 teaspoon kosher salt, use less if using table salt 1 cup non-fat greek yogurt, (regular yogurt, will be too sticky) 1 tbsp egg white or whole egg, beaten optional toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes

Lindsay's fav!

INSTRUCTIONS Preheat oven to 375F. Place parchment paper or a silpat on a baking sheet. If using parchment paper, spray with oil to avoid sticking. In a medium bowl combine the flour, baking powder and salt and whisk well. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles. Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 15 turns (it should not leave dough on your hand when you pull away). Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels. (or you can make a ball and poke a hole in the center then stretch it slightly) Top with egg wash and sprinkle both sides with seasoning of your choice. Bake on the top rack of the oven for 25 minutes. Let cool at least 15 minutes before cutting. NOTES gluten-free: substitute with bob's redmill 1 to 1 gluten free flour mix bagel toppings: sesame seeds, poppy seeds, everything but the bagel, etc keep wrapped in plastic without refrigerating or refrigerate for up to 3 days add your favourite toppings on top: butter, cream cheese, laughing cow NUTRITION Serving: 1 | Calories: 152kcal | Carbohydrates: 26.5g | Protein: 10g |Fat: 0.3g | Sodium: 434mg | Fiber: 1g | Sugar: 2.5g

CREDIT: WWW.SKINNYTASTE.COM

BREAKFAST

WHOLE30 / PALEO PREP TIME: 5 MINS / COOK TIME: 25 MINS / SERVINGS 6

LOADED SWEET POTATO HASH INGREDIENTS 2 tablespoons avocado oil 2 garlic cloves, minced 1/2 onion, diced 2 medium sweet potatoes, cubed into small pieces about 1/2 inch 1 pound breakfast sausage 2 teaspoons chili powder 1 teaspoon paprika 1 teaspoon garlic powder 1 red bell pepper, chopped 1 14.5-ounce can diced tomatoes, drained 1 4-ounce can diced green chiles, drained 4â&#x20AC;&#x201C;6 eggs

CAROLYN'S fav!

INSTRUCTIONS Preheat oven to 350 degrees Fahrenheit. Prepare ingredients by mincing the garlic, dicing the onion, cubing the sweet potatoes, and chopping the red bell pepper. Keep bell pepper separate from other ingredients. In a large skillet, heat avocado oil over medium heat. Add in the garlic, onion, and sweet potatoes. Cook for 2-3 minutes, stirring frequently so that the potatoes donâ&#x20AC;&#x2122;t burn. Move potatoes to one side of the skillet with a spatula. Add the breakfast sausage, and brown, breaking up chunks until no longer pink. Occasionally stir sweet potatoes on one side of the skillet to prevent them from burning. Reduce heat and stir in chili powder, cumin, paprika, garlic powder, bell pepper, diced tomatoes, and diced green chiles. Make 4-6 wells in the skillet and crack an egg in each. Bake for 10-20 minutes, or until desired doneness of eggs is reached. Baking times may vary with oven type and egg preference. NOTES baking time for eggs may vary by oven type. check the eggs at the 10 min mark. if the yolks juggle, and the egg whites are runny, the eggs are not done NUTRITION Serving: 1 | Calories: 339kcal | Carbohydrates: 13.1g | Protein: 21.5g | Fat: 21.8g | Sodium: 503mg| Sugar: 4.4g

CREDIT: WWW.THEHEALTHYCONSULTANTCOM

BREAKFAST

FREEZER FRIENDLY PREP TIME: 10 MINS / COOK TIME: 30 MINS / SERVINGS 12

BANANA CHOCOLATE CHIP OATMEAL MUFFINS INGREDIENTS 3 cups rolled oats or old fashioned oats 2 tablespoons light brown sugar 1/2 teaspoon cinnamon 1/4 teaspoon salt 1 teaspoon baking soda 2 large eggs 1/4 cup honey 1 cup bananas mashed 2 teaspoons vanilla extract 1 cup milk 1/4 cup coconut oil, melted (or canola oil) 1 cup semi sweet chocolate chips INSTRUCTIONS Preheat oven to 350 degrees. Grease a muffin pan with non stick cooking spray. In a large bowl combine the oats, sugar, cinnamon, salt and baking soda. In a medium bowl combine eggs, honey, mashed bananas, vanilla, milk and coconut oil. Add the wet ingredients into the dry ingredients. Stir until combined, do not overmix. Fold in the chocolate chips. Scoop batter evenly into prepared muffin tin. Bake for 30 minutes or until set and the tops are slightly brown. Allow the muffins to cool in the pan for 10 minutes then remove to cool completely. NOTES leave in the tin for a couple minutes to cool before releasing them from the pan to cool completely. store muffins in an airtight container in the fridge for up to a week or in the freezer for up to 3 months. NUTRITION Serving: 1 | Calories: 267kcal | Carbohydrates: 33g | Protein: 5g |Fat: 3g | Sodium: 162mg | Fiber: 3g | Sugar: 16g

CREDIT: WWW.CHEFSAVVY.COM

BREAKFAST

HIGH PROTEIN / LOW CARB / VEGETARIAN OPTION PREP TIME: 15 MINS / COOK TIME: 20 MINS / SERVINGS 12

EGG MUFFINS 3 WAYS INGREDIENTS BASE: 12 large eggs 2 tablespoons finely chopped onion, (red, white or yellow/brown) salt and pepper, to taste TOMATO SPINACH MOZZARELLA: 1/4 cup fresh spinach, roughly chopped 8 grape or cherry tomatoes, halved 1/4 cup shredded mozzarella cheese BACON CHEDDAR: 1/4 cup cooked bacon, chopped 1/4 cup shredded cheddar cheese

the Jess' fav!

GARLIC MUSHROOM PEPPER: 1/4 cup sliced brown mushrooms 1/4 cup red bell pepper, (capsicum), diced 1 tablespoon fresh chopped parsley 1/4 teaspoon garlic powder or 1/3 teaspoon minced garlic INSTRUCTIONS Preheat oven to 350°F | 180°C. Lightly spray a 12-cup capacity muffin tin with nonstick oil spray. In a large bowl, whisk together eggs and onion. Season with salt and pepper, to taste. Add egg mixture halfway up into each tin of a greased muffin tin. Divide the three topping combinations into 4 muffin cups each. Bake for 15-20 minutes, until set. Let cool slightly, then serve OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve. NOTES let them cool completely, then wrap individually in plastic wrap and pop them in a freezer-safe zip-lock bag. they will last for up to 2 months. NUTRITION Serving: 1 | Calories: 82kcal | Carbohydrates: 1g | Protein: 6g |Fat: 5g | Sodium: 97mg

CREDIT: WWW.CAFEDELITES.COM

BREAKFAST

GLUTEN FREE / VEGETARIAN PREP TIME: 15 MINS / COOK TIME: 1H10 MINS / SERVINGS 4-6

CRUSTLESS BROCCOLI QUICHE INGREDIENTS 2 tablespoons unsalted butter, plus more for greasing the pan 1/2 cup chopped shallots, from about 2 shallots 10 oz broccoli florets, cut into 1-inch pieces or smaller 1 teaspoon salt, divided 6 large eggs1-3/4 cups heavy cream pinch ground nutmeg 1/8 teaspoon cayenne pepper 1-1/2 cups (about 5 oz) shredded gruyère

Alisha's fav!

INSTRUCTIONS Preheat the oven to 325°F degrees and set an oven rack in the middle position. Grease a 9-inch deep dish pie plate with butter. Melt the butter in a large sauté pan over medium-low heat. Add the shallots and cook, stirring occasionally, until soft and translucent, about 4 minutes. Do not brown. Add the broccoli, 1/4 teaspoon of the salt, and 1/3 cup water. Increase the heat to medium and cook, stirring occasionally, until the broccoli is al dente and the water has evaporated, 3-4 minutes more. Set aside. In a large bowl, whisk the eggs with the cream, nutmeg, remaining 3/4 teaspoon salt, and cayenne pepper. Spread the broccoli and shallots evenly over the bottom of the prepared pie plate. Sprinkle the Gruyère over top. Pour the egg mixture over the cheese. Bake for about an hour, or until the custard is set and the top is golden brown. Let cool for about 10 minutes, then slice into wedges and serve. NOTES freezer friendly: let quiche cool and wrap tightly in foil and freeze for up to 3 months. remove from freezer about 24 hours prior to eating and reheat it, covered with foil on top, in a 300°F until hot in center NUTRITION Serving: 1 | Calories: 483kcal | Carbohydrates: 8g | Protein: 17g |Fat: 43g | Sodium: 492mg | Fiber: 2g | Sugar: 4g

CREDIT: WWW.ONCEUPONACHEF.COM

BREAKFAST

LOW SUGAR PREP TIME: 5 MINS / COOK TIME: 25 MINS / SERVINGS 9

OATMEAL PEANUT BUTTER CHOCOLATE CHIP BREAKFAST BARS INGREDIENTS 1 cup rolled oats (uncooked) 1/4 cup flour (can use wheat flour or sub with almond, coconut or GF blend flour) 1/2 tsp cinnamon 1/4 tsp baking powder 1/4 tsp baking soda 1/4 tsp salt 2 tbsp coconut oil 2 eggs 1/4 cup maple syrup 1/4 cup peanut butter (crunchy or creamy) 1/2 tsp vanilla 1/3 cup chocolate chip INSTRUCTIONS Preheat oven to 350 F and line a 8x8 pan with parchment paper. In a medium bowl, mix together the oats, flour, cinnamon, baking powder, baking soda and salt. Set aside. In a microwave safe bowl, melt the coconut oil by putting it in the microwave for 15-20 seconds. Beat in the eggs. Add in the maple syrup, peanut butter and vanilla. Mix until combined. Pour the wet ingredients into the dry and mix until just combined. Use a rubber spatula to fold in the chocolate chips. Spread the mixture into the pan. Bake for 20-25 minutes or until golden brown. Let cool before cutting into bars. Store in an airtight container on the counter for up to 3-5 days. NOTES freezer friendly: let cool and wrap tightly in foil and freeze for up to 1 month. remove from freezer and reheat in oven NUTRITION Serving: 1 | Calories: 187kcal | Carbohydrates: 21g | Protein: 5g |Fat: 10g | Sodium: 165mg | Fiber: 2g | Sugar: 10g

CREDIT: WWW.ASAVORFEAST.COM

BREAKFAST

LUNCH/DINNER

LOW CARB / HIGH PROTEIN / VEGETARIAN OPTION PREP TIME: 10 MINS / COOK TIME: 20 MINS / SERVINGS 10

BAKED SOUTHWEST ZUCCHINI BOATS INGREDIENTS 5 large zucchinis cut in half and cored salt & fresh cracked pepper to sprinkle on the zucchini 1 tbsp olive oil drizzle on zucchini 1 cup shredded mexican cheese

Jess' fav!

STUFFING 1 lb ground turkey or any meat 1 small onion petite diced 2 medium vine tomato or 4 plum tomatoes 1 tsp black pepper 1 tsp garlic powder 3/4 cup corn 3/4 cup black beans 1 tsp Italian seasoning 1 tbsp taco or chili seasoning 1/2 cup tomato sauce 3/4 tsp salt 1 tbsp olive oil 1 tsp paprika INSTRUCTIONS Pre-heat oven to 400 degrees Prepare the stuffing ingredients and cut and core out the zucchinis as shown in the photos. Place the zucchinis in a baking dish, drizzle some olive oil, add some salt and pepper. Bake in the oven for 10 minutes In a large skillet, bring 1 tbsp. of olive oil to medium-high heat. Add in the onions and cook until they are tender. Add in the ground turkey, spices and salt. Cook for a couple of minutes. Add in the black beans, corn, diced tomatoes and tomato sauce. Mix and simmer on medium-low heat for about 5 minutes. Turn off the heat and set aside. Remove the zucchini dish from the oven and generously stuff them with the stuffing mixture. Top them with some shredded Mexican cheese and bake for another 10 minutes. Remove the dish from the oven and garnish with some fresh chopped parsley or cilantro. Serve with some lemon wedges and sour cream. (Optional)

CREDIT: WWW.COOKINWITHMIMA.COM

LUNCH/DINNER

HIGH PROTEIN PREP TIME: 40 MINS / COOK TIME: 10 MINS / SERVINGS 6

JALAPEÑO PEPPER JACK TURKEY BURGERS INGREDIENTS 1 large egg 1/2 cup shredded pepper jack cheese 1/3 cup finely chopped onion 2 garlic cloves, finely minced 2 Tablespoons chopped cilantro 1 jalapeño, diced 2 teaspoons worcestershire sauce 1 teaspoon salt 1 teaspoon smoked paprika 1/2 teaspoon ground cumin 1/2 teaspoon fresh ground black pepper 2 pounds 94% lean ground turkey* optional: 6 slices pepper jack cheese for serving: hamburger buns, jalapeño slices, spicy mayo or ranch dressing, guacamole, tomato, lettuce, etc

Lindsay's fav!

INSTRUCTIONS Whisk all of the first 11 ingredients together (all but the ground turkey) in a large bowl. Once completely combined, add the ground turkey and use your hands, a rubber spatula, or wooden spoon to thoroughly mix. Once completely combined, form the mixture into 6 plump and compact patties. The patties will weigh around 6 ounces each and be a heaping 1/2 cup each. Place the patties onto a parchment paper lined baking sheet, baking pan, or plate. Cover tightly then refrigerate for at least 30 minutes and up to 24 hours. This ensures the patties will hold their shape. You can also freeze the patties for up to 3 months. Thaw in the refrigerator. Clean the grill and grease with vegetable oil. Pour a little vegetable oil on a paper towel and carefully rub all over the grates. Preheat grill to high. Place cold turkey burgers on heated grill and cook for 5 minutes with the lid closed. Flip burgers over and cook covered for an additional 3 minutes or until a meat thermometer registers 165°F (74°C). If adding cheese, place a slice of cheese on the burger for the last 30 seconds. Overcooking the turkey burgers will quickly dry them out, so keep a close eye on them. Serve on hamburger bun with desired toppings. Store leftover turkey burgers in the refrigerator for up to 5 days.

CREDIT: WWW.SALLYSBAKINGADDICTION.COM

LUNCH/DINNER

LOW CARB / HIGH PROTEIN PREP TIME: 5 MINS / COOK TIME: 15 MINS / SERVINGS 6

EGG ROLL IN A BOWL INGREDIENTS 1 pound ground sausage or any ground meat 7 cups coleslaw mix 2 tbsp low sodium soy sauce 1 tbsp ginger 1 tsp garlic powder 1/2 cup green onions 1 tbsp red pepper flakes (optional) INSTRUCTIONS Cook sausage stirring and crumbling until cooked through. Stir in coleslaw mix, garlic, ginger, soy sauce, and stir. Top with green onions and drizzle with more soy sauce or sweet and sour sauce. NOTES serve with cauliflower rice substitute ground sausage with ground turkey, chicken or veggie "meat" keep in refrigerator covered for 2-3 days NUTRITION Serving: 1 | Calories: 400kcal | Carbohydrates: 9.6g | Protein: 23.7g | Fat: 7.9g | Sodium: 928.7mg | Fiber: 3.4g | Sugar: 3.4g

CREDIT: WWW.STYLISHCRAVINGS.COM

LUNCH/DINNER

LOW CARB / LOW FAT / VEGETARIAN PREP TIME: 5 MINS / COOK TIME: 15 MINS / SERVINGS 6

WONTON MISO SOUP INGREDIENTS 3 1/2 cups chicken broth (or vegetable) 2 cups water 16-20 mini wontons 2 tbsp miso paste 1 baby bok choy thinly sliced 6 scallions thinly sliced, white and some of the green parts, too INSTRUCTIONS Heat the broth and water to a simmer in a saucepan. Add the wontons and simmer gently until they are heated through, this will just take a few minutes. Add the miso to the soup and stir until dissolved. Add the veggies and bring the soup back to a simmer. Serve hot. NOTES costco has great frozen wontons add any kind of vegetables you would like to make vegetarian use vegetable broth NUTRITION Serving: 1 (broth only) | Calories: 28kcal | Carbohydrates: 3.2g | Protein: 2.5g | Fat: 0.7g | Sodium: 396.5mg | Fiber: 0.7g | Sugar: 2.5g

CREDIT: WWW.THEVIEWFROMGREATISLAND.COM

LUNCH/DINNER

QUICK DINNER / HIGH PROTEIN PREP TIME: 5 MINS / COOK TIME: 10 MINS / SERVINGS 4

TURKEY TACO STUFF SWEET POTATOES INGREDIENTS 2 medium sweet potatoes 1 teaspoon olive oil 1 1/4 teaspoons ground cumin divided 1/4 + 1/8 teaspoon salt 1/4 + 1/8 teaspoon ground pepper 3/4 pound lean (93%) ground turkey 4 garlic cloves minced 1 teaspoon chili powder 1/2 teaspoon dried oregano 1/2 teaspoon paprika 1 1/4 cup canned crushed tomatoes 1/4 cup grated pepper Jack cheese 2 tablespoons minced flat-leaf parsley INSTRUCTIONS Pierce the sweet potatoes all over with a fork. Cook in the microwave on HIGH until tender when pierced with a fork, 4 to 5 minutes per side. Let the potatoes rest until cool enough to handle. Cut the potatoes in half lengthwise. Carefully scoop the flesh out of the potatoes and place in a medium-sized bowl. Reserve the skins. With the back of a fork, mash the potato flesh until most lumps are gone. Stir in the olive oil, ½ teaspoon cumin, ¼ teaspoons salt and ¼ teaspoon pepper. Divide the mashed sweet potato evenly between the potato skins. Place on a baking sheet. Heat a large nonstick skillet over medium-high heat. Lightly coat with cooking spray. Add the ground turkey and cook, breaking up with a wooden spoon, until cooked through. Stir in the garlic, chili powder, remaining ¾ teaspoon cumin, oregano, paprika, and remaining ⅛ teaspoon salt and pepper. Cook for 1 minute. Stir in the crushed tomatoes. Preheat the broiler. Spoon the turkey mixture into each sweet potato skin. Top each with 1 tablespoon grated cheese. Broil until the cheese is melted, about 30 seconds. Garnish with parsley. Serve. NUTRITION Serving: 1 | Calories: 226kcal | Carbohydrates: 22.8g | Protein: 23.6g | Fat: 5.1g | Sodium: 428mg | Fiber: 3.8g | Sugar: 5.9g

CREDIT: WWW.COOKINCANUCK.COM

LUNCH/DINNER

WHOLE30 / PALEO PREP TIME: 20 MINS / COOK TIME: 1 HOUR / SERVINGS 6

HEALTHY BAKED BUFFALO CHICKEN CASSEROLE INGREDIENTS 1 spaghetti squash (medium to large) 1.5 lbs boneless skinless chicken thighs (breast will work but you'll have to adjust the cooking time) sea salt and ground pepper (to season chicken on both sides) 1 bell pepper, diced1 carrot, diced 2 ribs celery, diced ranch dressing (for topping, see recipe notes) 4 green onions, sliced (for garnish) FOR THE BUFFALO SAUCE: 1/4 cup nutritional yeast 1/2 cup hot sauce 1/2 cup mayo (check ingredients for whole30 compliance) INSTRUCTIONS Preheat oven to 400° Fahrenheit and grease two medium baking sheets with oil. Cut spaghetti squash in half and scoop out the seeds. Place the squash, cut side down on one of the baking sheets. Also, grease a casserole dish and set aside. Place the chicken on the other baking sheet and season on both sides with salt and pepper. Place the squash and the chicken in the oven to cook. Remove the chicken after it has cooked to an internal temperature of 165° Fahrenheit, about 20 minutes. Remove the squash when it is cooked (it will give a little when you press on the skin), about 30 minutes. Set aside to cool and keep the oven on at 400° for cooking the casserole. While the squash is cooking, prep the bell pepper, carrot and celery as noted. Place in a large mixing bowl or casserole dish and set aside. Also, while the squash is cooking, prepare buffalo sauce by placing all of the sauce ingredients into a small bowl or jar and mixing well. Once the chicken has cooled a little, chop it into bite-sized pieces and add it to the bowl with the veggies. Once the squash has cooled a little, scoop out flesh of the squash with a fork into the bowl. Finally, add the buffalo sauce to the bowl and mix everything together well. Dump the mixture into the casserole dish and spread it out evenly. Place the casserole in the oven to cook for 20-30 minutes, until everything is heated through. Remove from oven and allow to cool for 5-10 minutes before serving. NUTRITION information not found on site.

CREDIT: WWW.REALSIMPLEGOOD.COM

LUNCH/DINNER

LOW CARB / WHOLE30 / HIGH PROTEIN PREP TIME: 15 MINS / COOK TIME: 15 MINS / SERVINGS 4

LOADED BURGER BOWLS INGREDIENTS BURGERBOWLS MEAT 1 pound ground beef any % 4 teaspoon garlic powder 1/2 teaspoon salt 1 teaspoon avocado or refined coconut oil BURGER BOWLS 2 small heads romaine sliced and root discarded 1 1/2 cups cherry or grape tomatoes halved 1/2 cup pickles plus more to taste 1 cup red onion thinly sliced 8-10 slices bacon cooked till crisp roughly crumbled bacon 2 avocados peeled and pitted 1/2 tablespoon lemon juice 1/2 teaspoon salt

Jess' fav!

SPECIAL SAUCE 1/2 cup mayonnaise 2 tablespoons ketchup 1 tablespoon coconut aminos if on whole30 2 teaspoon maple syrup if not on whole30 1 tablespoon dill pickle relish 2 teaspoons dried minced onion Pinch crushed red pepper Pinch salt

INSTRUCTIONS In a medium bowl, mix together beef, garlic powder, and salt. Heat avocado or coconut oil in a large skillet, preferably cast iron, over medium heat, then add beef and brown, crumbling with a spatula or spoon. Meanwhile, prepare remaining elements for the burger bowls. Make quick guacamole: In a medium bowl, mash together avocado, lemon juice, and 1/2 teaspoon salt. Make the special sauce: whisk together all special sauce ingredients, using coconut aminos only if you're on a Whole30 and skipping the maple syrup. If you're NOT on a Whole30, skip the coconut aminos and use the maple syrup only. Set aside. When beef is browned and crumbled, remove from skillet and return skillet to medium heat. Add red onions in a single layer and cook until lightly charred on the bottom, then flip. Cook until lightly charred on the second side then remove and repeat until all onions are lightly cooked. Assemble: start with a layer of romaine in your serving bowls, then spoon 1/4 of the ground beef mixture into the center. Arrange remaining items around the beef: tomatoes, pickles, red onion, bacon, and quick guacamole. Drizzle with plenty of special sauce and serve. NOTES for whole30 information and substitutions check out the site below NUTRITION Serving: 1 | Calories: 819kcal | Carbohydrates: 26g | Protein: 33g |Fat: 66g | Sodium: 1491mg | Fiber: 9g | Sugar: 10g

CREDIT: WWW.40APRONS.COM

LUNCH/DINNER

HIGH PROTEIN / LOW CARB PREP TIME: 10 MINS / COOK TIME: 15 MINS / SERVINGS 4

CAPRESE CHICKEN INGREDIENTS 4 5-7 oz chicken breasts, pounded to even thickness 2 tsp italian seasoning 2 tsp sea or kosher salt 1 tsp garlic powder 1 tsp onion powder 1 tsp cracked black pepper 1 tbsp olive oil 8 oz fresh mozzarella, sliced into 8 even pieces 2 vine ripened tomatoes, sliced into 1/2" slices fresh basil, to taste aged balsamic or balsamic glaze, to taste

Jess' fav!

INSTRUCTIONS Prepare the chicken. Place one chicken breast onto a sheet of parchment paper. Fold the paper over the chicken. Using a rolling pin, pound the chicken breast to even thickness of a little less than 1". Set aside and repeat with the remaining chicken breasts. Combine the italian seasoning, sea salt, garlic powder, onion powder, and pepper in a small bowl. Stir to combine. Brush the chicken with olive oil, then sprinkle with the seasoning blend. Flip the chicken oven, then oil and season the other side. Heat a grill or grill pan over high heat. Place the chicken breasts onto the grill and cook 5-6 minutes per side, or until the internal temperature reads 155Â°F using an instant read thermometer (the chicken will come to proper temperature in the next step). Top each chicken breast with 2 slices fresh mozzarella. Continue grilling 3 minutes, or until the cheese is melted and the internal temperature reads 165Â°F. Place the chicken breasts onto a platter or individual plates. Top each chicken breast with 2-3 slices of fresh tomatoes, then sprinkle with fresh basil and additional salt and pepper to taste. Just before serving, drizzle with aged balsamic vinegar or balsamic reduction. Serve immediately. NOTES do not cook the chicken to proper temperature in step 4 or it will be overcooked and on the dry side NUTRITION Serving: 1 | Calories: 391kcal | Carbohydrates: 8g | Protein: 49g |Fat: 18g | Sodium: 1169mg | Fiber: 2g | Sugar: 3g

CREDIT: WWW.OURSALTYKITCHEN.COM

LUNCH/DINNER

LOW CAL PREP TIME: 15 MINS / COOK TIME: 45 MINS / SERVINGS 6

KALE CESAR SALAD WITH CHICKPEAS INGREDIENTS CRISPY PARMESAN ROASTED CHICKPEAS 1 15 oz. can chickpeas (garbanzo beans) 1 tbsp olive oil ½ tsp garlic powder ½ tsp grated lemon zest sea salt and freshly ground pepper to taste 2 tbsp grated parmesan cheese KALE SALAD 4 cups chopped fresh kale stems removed 1 tbsp olive oil 1 tbsp lemon juice pinch of salt 4 cups chopped romaine lettuce ¼ cup grated parmesan cheese CESAR DRESSING 1 tbsp olive oil ¾ cup plain greek yogurt 3 tbsp grated parmesan cheese 2 tbsp fresh lemon juice approx. the juice of one medium lemon 1 tbsp dijon mustard 1 tsp worcestershire sauce ¼ tsp garlic powder salt & pepper to taste INSTRUCTIONS Preheat oven to 375F. Line a large baking sheet with parchment paper. Set aside. Drain and rinse chickpeas. Pat chickpeas with paper towels to dry and remove any loose skins (the drier the chickpeas are before cooking the crispy they will be after cooking). In a large bowl toss chickpeas with oil, garlic powder, lemon zest and salt & pepper.

CREDIT: WWW.SIMPLEHEALTHYKITCHEN.COM

LUNCH/DINNER

KALE CAESAR SALAD WITH PARMESAN ROASTED CHICKPEAS CONTINUED Arrange in a single layer on baking sheet and bake until crisp and light brown ( approx. 45-50 mins) tossing halfway through cooking. Remove from oven and sprinkle with Parmesan cheese. While chickpeas are roasting prepare dressing by combining all dressing ingredients in a medium bowl and thoroughly mixing. You may need to add a small amount of water to thin dressing to desired consistency. Refrigerate dressing until ready to serve. De-stem the kale and tear or chop into bite size pieces. Place the kale, olive oil and lemon juice and a pinch of salt into a large mixing bowl. "Massage" the kale ( with your fingertips) for approx. 3-5 mins. This process helps to tenderize the kale, making it softer and sweeter. Set kale aside. When ready to serve salad, combine kale , Romaine lettuce, Parmesan cheese and desired amount of dressing. Plate greens and top with crispy Parmesan chickpeas. NUTRITION - KALE SALAD Serving: 1 | Calories: 115kcal | Carbohydrates: 7.1g | Protein: 7.6g |Fat: 1.8g | Sodium: 202mg | Fiber: 2.4g | Sugar: 2.7g NUTRITION - CHICKPEAS Serving: 1/6 | Calories: 98.9kcal | Carbohydrates: 13.6g | Protein: 3.7g |Fat: 6.8g | Sodium: 210mg | Fiber: 2.6g | Sugar: 0g

GLUTEN FREE / HIGH PROTEIN PREP TIME: 15 MINS / COOK TIME: 1H17 MINS / SERVINGS 4

SPAGHETTI SQUASH LASAGNA INGREDIENTS parchment paper 1 small spaghetti squash, (approx. 3½ to 4 lbs.) nonstick cooking spray 4 cups all-natural marinara sauce 3 cups part-skim ricotta cheese 1 cup grated parmesan cheese ¼ cup finely chopped fresh basil (optional)

Alisha's fav!

INSTRUCTIONS Preheat oven to 375° F. Line large baking sheet with parchment paper. Set aside. Cut spaghetti squash in half lengthwise. Remove seeds and membrane. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender. Reduce oven temperature to 350º F. Scrape spaghetti squash flesh into stringy noodles. Lightly coat 4-quart baking dish with spray. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer. Evenly top with Parmesan cheese. Bake for 30 to 32 minutes, or until golden brown and bubbly. Garnish with basil (if desired). NOTES store leftover lasagna in an airtight container, refrigerated, for up to 5 days, or in the freezer for up to 3 months. NUTRITION Serving: 1 | Calories: 474kcal | Carbohydrates: 35g | Protein: 34g |Fat: 23g | Sodium: 1228mg | Fiber: 4g | Sugar: 16g

CREDIT: WWW.BEACHBODYONDEMAND.COM

LUNCH/DINNER

DAIRY FREE / LOW CARB PREP TIME: 5 MINS / COOK TIME: 20 MINS / SERVINGS 4

SHEET PAN SESAME CHICKEN & VEG INGREDIENTS 1 lb boneless skinless chicken breasts, cut into 1-inch pieces 1 large head of broccoli, chopped (about 2 cups) 2 medium red bell peppers, cut into chunks 1 cup snap peas salt and pepper, to taste optional toppings: sesame seeds and green onions SAUCE 1/4 cup lower-sodium soy sauce 1 tbsp sweet chili sauce 2 tbsp honey 2 cloves garlic 1 tsp. fresh ginger INSTRUCTIONS Preheat at oven to 400 degrees F. To make the sauce: In a small saucepan, heat soy sauce, sweet chili sauce, honey, garlic and ginger on medium heat and bring to a boil. Turn down heat and allow sauce to simmer, whisking occasionally, until sauce is thick and bubbly. Remove from heat. Spread chicken and chopped veggies on a baking sheet sprayed with PAM cooking spray and season with salt and pepper. Drizzle half the sauce over the chicken and veggies (reserving the other half for later) and toss to combine. Bake in the oven for about 20 minutes, tossing halfway through, and continue cooking until veggies are tender and chicken is cooked through. Drizzle remaining sauce over top and sprinkle with sesame seeds and green onions. Serve over brown rice or quinoa and enjoy! NOTES substitute chicken for tofu to make vegetarian add and change up the vegetables to your favourite NUTRITION Serving: 1 (1 3/4 cups | Calories: 294kcal | Carbohydrates: 23g | Protein: 39g |Fat: 4.5g | Sodium: 881mg | Fiber: 3.7g | Sugar: 4.5g

CREDIT: WWW.EATYOURSELFSKINNY.COM

LUNCH/DINNER

LOW CAL / HIGH PROTEIN PREP TIME: 10 MINS / COOK TIME: 20 MINS / SERVINGS 4

SHEET PAN CHICKEN FAJITAS INGREDIENTS 1 1/2 pounds of chicken breast tenders 1 yellow bell pepper sliced into 1/4 inch slices 1 red bell pepper sliced into 1/4 inch slices 1 orange bell pepper sliced into 1/4 inch slices 1 small red onion sliced into 1/4 inch slices 1 1/2 tablespoons of extra virgin olive oil 1 teaspoon of kosher salt several turns of freshly ground pepper 2 teaspoon of chili powder 1/2 teaspoon of garlic powder 1/2 teaspoon of onion powder 1/2 teaspoon of ground cumin 1/2 teaspoon of smoked paprika lime fresh cilantro for garnish tortillas warmed

Jess' fav!

INSTRUCTIONS Preheat oven to 425 degrees. In a large bowl, combine onion, bell pepper, chicken tenders, olive oil, salt and pepper and spices. Toss to combine. Spray baking sheet with non stick cooking spray. Spread chicken, bell peppers and onions on baking sheet. Cook at 425 degrees for about 20 minutes, until chicken reaches 165 degrees. Then turn oven to broil and cook for additional 1-2 minutes just letting the veggies pick up some color. Watch carefully to make sure they don't start to burn. In the last five minutes of cooking, not while the broiler is on, let tortillas wrapped in foil warm in the oven. Squeeze juice from fresh limes over fajita mixture while hot and top with fresh cilantro. Serve in warm tortillas. NOTES tortillas are not included in the nutrition facts NUTRITION Serving: 1 | Calories: 284kcal | Carbohydrates: 9g | Protein: 38g |Fat: 10g | Sodium: 800mg | Fiber: 2g | Sugar: 4g

CREDIT: WWW.NUMBER-2-PENCIL.COM

LUNCH/DINNER

HIGH PROTEIN PREP TIME: 15 MINS / COOK TIME: 5 MINS / SERVINGS 4

WINTER SALAD INGREDIENTS 7 oz (200g) spinach 1 red delicious apple thinly sliced 4.5 oz (130g) gorgonzola at room temperature 1/2 pomegranate , arils removed 5.2 oz (150g) streaky bacon or pancetta strips (2 slices per person) 5 tbsp olive oil 1 tbsp red wine vinegar 1 cup (80g) walnuts halves 3 tbsp sugar 1/4 tsp chili flakes (red pepper flakes) 1/4 tsp paprika 1 oz (30g) Butter salt and pepper INSTRUCTIONS Add the walnut halves, sugar, chili flakes, paprika, pinch of salt and butter in a small pan. Let the sugar and butter melt together for a couple of minutes, stir to coat the walnuts, make sure the sugar doesn’t burn. Transfer the walnuts straight away to a sheet of baking paper and separate the walnuts so they don’t stick together, set aside. Place the bacon or pancetta under a hot grill and grill until crispy on each side, drain on kitchen paper. To make the dressing put the olive and vinegar in a large mixing bowl with a pinch of salt and pepper. Whisk together until homogenized. Add half the of gorgonzola and mash it with a fork until it’s mixed in with the rest of the dressing (there will be a few lumps but don’t be discouraged).Add the spinach to the dressing, toss the spinach until it’s evenly coated in the dressing. Divide the dressed spinach in serving bowls then top with equal amounts of apple, gorgonzola, pomegranate, bacon pieces and walnuts. Top with a grinding of pepper and serve. NUTRITION Serving: 1 | Calories: 692kcal | Carbohydrates: 21g | Protein: 16g |Fat: 62g | Sodium: 798mg | Fiber: 5g | Sugar: 15g

CREDIT: WWW.INSIDETHERUSTICKITCHEN.COM

LUNCH/DINNER

HIGH PROTEIN PREP TIME: 15 MINS / COOK TIME: 1H25 MINS / SERVINGS 6

MUSHROOM CHICKEN QUINOA BAKE INGREDIENTS 2 cup chicken stock 1 cup cream of mushroom soup 1 cup mushroom pieces, I used two cans as I like mushrooms! 1 cup quinoa ¼ cup onion, diced 2 tbsp cornstarch 1 tbsp water 3 tbsp parmesan cheese 1 tsp garlic, minced 2 tsp thyme, dried 1 cup peas ½ cup milk 1 lb chicken breast, sliced into strips 2 tsp seasoned Salt as desired pepper

Alisha's fav!

INSTRUCTIONS Rinse quinoa In a large pot, add stock and quinoa and bring to boil Turn down heat and simmer covered for approximately 15 minute or until liquid is absorbed. Set aside While cooking quinoa, season the chicken strips with seasoned salt. In a fry pan, sauté the chicken with the garlic and onion, until the onion is soft. Add the mushroom soup, mushroom pieces and milk to the sauté pan and bring back to a low boil, stirring often. Make a slurry of the cornstarch and water, and add it to the chicken. Stir to thicken and turn down the heat to low. Add pepper, thyme and peas. Grease a 7 x 9 baking dish and place the quinoa in the pan loosely Pour the chicken and mushroom mixture over the quinoa evenly. Sprinkle the parmesan cheese over the top Bake at 350 for 30 minutes. In the last few minutes, you can broil to brown the parmesan on top. Let the dish rest for 10 minutes before serving. NUTRITION information not available on site.

CREDIT: WWW.MIDLIFEHEALTHYLIVING.COM

LUNCH/DINNER

SIDE DISHES

VEGETARIAN / QUICK PREP TIME: 2 MINS / COOK TIME: 6 MINS / SERVINGS 2

SESAME GARLIC BABY BOK CHOY INGREDIENTS 2 heads of bok choy 1 tablespoon toasted sesame oil, can sub for olive oil 3 cloves of garlic, minced 1 shallot, sliced 1 tablespoon water 1 tablespoon soy sauce salt and pepper, to taste sesame seeds, to garnish INSTRUCTIONS Heat a large non-stick pan on medium-high heat with sesame oil. When hot, add the garlic and sliced shallot. Cook until fragrant (30-60 seconds). Place the bok choy in the pan cut side down and let it cook undisturbed for about 1.5 minutes, until the bottom begins to turn golden brown. Pour the water and soy sauce into the pan and cover immediately with a tight fitting lid. Reduce the heat to low and cook for 2 minutes. Transfer the bok choy to a serving dish and season with sesame seeds, salt and pepper. NOTES make sure to wash your bok choy before using, rinse under cold water and run your fingers over the stalks to scrub away any remaining dirt PAIR WITH teriyaki salmon & rice add as a vegetable to a stir fry chicken, carrots and rice NUTRITION Serving: 1 | Calories: 101kcal | Carbohydrates: 7g | Protein: 4g |Fat: 7g | Sodium: 296mg | Fiber: 2g | Sugar: 3g

CREDIT: WWW.JZ-EATS.COM

SIDE DISHES

VEGETARIAN / QUICK PREP TIME: 1H15 / COOK TIME: 1 HOUR / SERVINGS 2

CRISPY SWEET POTATO FRIES INGREDIENTS 1 large sweet potato 500g or 1lb 2 tsp corn starch 1/2 tsp black pepper 1/2 tsp smoked paprika 1 pinch of cayenne pepper 2 tbsp olive oil salt to taste INSTRUCTIONS Peel and cut the sweet potato into strips. I tend to cut them into 1cm (1/3 inch) thick pieces. Place them in a cold bowl of water and let them sit for 4560minutes. Discard the water, give them a very quick rinse with cold water and pat them dry with a kitchen towel. Place them in a bowl and add 2 tsp of cornstarch. Gently mix them until they are evenly covered. Place them on a baking tray that is lined with baking paper and make sure they touch each other as little as possible. Drizzle your fries with olive oil and season them with the spices. Do NOT add any salt at this stage. If you do that it will turn the fries soggy. Add the salt after they are baked, just before you eat them. Bake your fries in a preheated, fan assisted oven for a total of about 30-45 minutes at 200Â°C (390Â°F). The duration depends on how thickly you cut your fries. Once the sweet potatoes started cooking and the oil is bubbling, open the oven door just a tiny bit. Just enough to let all the steam out that gathered in the oven at this point and close it quickly again. It should suffice to just open it for a few seconds, do not overdo it or the temperature will drop too much. Turn the oven off once your fries are done and let them sit in the oven for another 5-10 minutes. Just before serving season them with salt and serve them with whatever you prefer. NUTRITION Serving: 1 | Calories: 190kcal | Carbohydrates: 15g | Protein: 1g |Fat: 14g | Sodium: 36mg | Fiber: 2g | Sugar: 2g

CREDIT: WWW.THEGREEDYVEGAN.COM

SIDE DISHES

VEGETARIAN / LOW CARB PREP TIME: 10 MINS / COOK TIME: 40 MINS / SERVINGS 4

ROASTED WHOLE CAULIFLOWER INGREDIENTS 1 head cauliflower 1/3 cup olive oil 3 cloves garlic (crushed) 1/4 cup grated parmesan cheese (divided) 1 tsp dried basil 1 tsp dried parsley 1 tsp dried thyme 1/2 tsp sea salt (or more to taste) 1/4 tsp black pepper INSTRUCTIONS Preheat the oven to 400 degrees F (204 degrees C). Rinse the cauliflower head and pat dry. Remove the outer leaves. Carefully cut off the bottom so that it's flat and most of the woody stem is removed, being careful not to cut off so much that it falls apart. Be sure the head stays intact. In a small bowl, make the garlic Parmesan sauce. Stir together the olive oil, minced garlic, 2 tablespoons (28.3 grams) grated Parmesan (half of the total amount), basil, parsley, thyme, sea salt, and black pepper. Place the trimmed cauliflower head upside down (core side up) onto a 6quart (5.6 liters) dutch oven. Drizzle 1/2 of the sauce over the cauliflower, tilting it to let it drip down the core and all around. Flip over and drizzle the remaining sauce over the top. Use a pastry brush to brush on any that had dripped down to the pan or didn't spread well. Cover the dutch oven with a lid and bake for 35-45 minutes, until the cauliflower is tender and pierces easily with a skewer, knife or fork. Remove the lid. Sprinkle the top of the cauliflower with the remaining 2 tablespoons grated Parmesan cheese. Place the cauliflower under the broiler and broil for about 5 minutes, until the cheese is browned. NOTES prep the cauliflower: rinse and pat dry. Remove the outer leaves and cut off the bottom so that it's flat. NUTRITION Serving: 1 | Calories: 227kcal | Carbohydrates: 20g | Protein: 5g |Fat: 20g | Fiber: 3g | Sugar: 2g

CREDIT: WWW.WHOLESOMEYUM.COM

SIDE DISHES

HIGH PROTEIN PREP TIME: 10 MINS / COOK TIME: 30 MINS / SERVINGS 4 (20-25 POPPERS)

SWEET POTATO CHICKEN POPPERS INGREDIENTS 1 lb ground chicken (uncooked) 2 cups uncooked sweet potato, finely grated 2 tbsp coconut oil + 1 tsp for greasing the baking sheet 2 tbsp coconut flour 2–3 springs green onion, chopped fine 1 tbsp garlic powder 1 tbsp onion powder 1 tsp sea salt 1/2 tsp black pepper optional: 1 tsp paprika or chili powder

Jess' fav!

INSTRUCTIONS Preheat the oven to 400 F and line a baking sheet with parchment paper lightly greased with oil Combine all of the ingredients in a large mixing bowl and thoroughly mix. Begin rolling the mixture into small, slightly flattened poppers about one inch in diameter (you’ll have about 20-25 poppers) and place them on the baking sheet Place in the oven for 25-28 minutes, flipping halfway through. Crisp further in a pan or place under the broiler if desired for 1-2 minutes to crisp further. Remove from the oven when thoroughly cooked through Allow to cool and serve with your favorite sauce! These are made for dipping so pair them with guacamole, ketchup, mustard, etc!

NOTES to finely grate sweet potato use a wide cheese grater substitute almond flour for any other flour you can freeze left overs or another batch (preference is to cook then freeze

CREDIT: WWW.UNBOUNDWELLNESS.COM

SIDE DISHES

VEGETARIAN / LOW CAL PREP TIME: 20 MINS / COOK TIME: 25 MINS / SERVINGS 8

OVEN BAKED BUFFALO CAULIFLOWER INGREDIENTS 1 cup milk 1 cup flour 1 teaspoon garlic powder pepper to taste 1 tablespoon olive oil 1 head of cauliflower 2/3 cup panko bread crumbs 2/3 cup buffalo sauce (see instructions below) INSTRUCTIONS Preheat oven to 450 degrees F. Cut cauliflower into bite sized pieces discarding the core. Combine milk, flour, garlic powder, pepper and olive oil in a large bowl. Place batter and cauliflower in a large Ziploc bag and toss until cauliflower is coated. Pour cauliflower into a large strainer letting any excess batter drip off. Sprinkle with Panko breadcrumbs and gently toss. Place on a foil lined pan and bake 15 minutes. Remove from the oven and gently toss with buffalo sauce. You want the cauliflower coated but not soaked. Place back on the pan and bake an additional 5-10 minutes or until cauliflower is tender crisp. Serve with ranch or blue cheese dressing. BUFFALO SAUCE you can purchase store bought buffalo sauce or mix 1/3 cup melted butter with 2/3 cup hot sauce (such as Frank's Red Hot). Whisk until combined.

CREDIT: WWW.SPENDWITHPENNIES.COM

SIDE DISHES

VEGETARIAN / LOW CARB PREP TIME: 10 MINS / COOK TIME: 15 MINS / SERVINGS 4

AIRFRYER BUFFALO CAULIFLOWER BITES INGREDIENTS 1 head cauliflower, cut into florets (you'll need about 4 to 5 cups) 2 tablespoons butter, melted 1 tablespoon olive oil 1/2 cup frank's red hot sauce 1/2 cup almond flour 3 tablespoons dried parsley 1/2 tablespoon garlic powder 1 teaspoon Lawry's seasoning salt

CAROLYN'S fav!

INSTRUCTIONS Place cauliflower florets in a large mixing bowl and set aside. Melt butter; stir in olive oil and hot sauce until thoroughly combined. Pour the hot sauce mixture over the cauliflower; mix around until all cauliflower florets are coated. In a separate bowl whisk together almond flour, dried parsley, garlic powder, and seasoning salt. Sprinkle about a handful at a time of almond flour mixture over the cauliflower; gently mix until everything is coated. Transfer half of the prepared cauliflower to the air fryer. Air fry at 350˚F for 15 minutes, shaking a couple times during the cooking process. Cauliflower is done when the florets are a bit browned, but not mushy. Remove cauliflower from the Air Fryer; set aside and keep covered. Repeat the same process with the remaining cauliflower florets. Serve with celery sticks and your favorite bleu cheese dressing. NOTES cook the cauliflower bites in 2 batches…don’t overload the airfryer or they will end up soggy. For more crunch, put cauliflower bites under the broiler for 2 minutes, then serve. NUTRITION Serving: 1 | Calories: 204kcal | Carbohydrates: 12g | Protein: 6g |Fat: 17g | Fiber: 5g | Sugar: 3g

CREDIT: WWW.DIETHOOD.COM

SIDE DISHES

DESSERTS

YUMMY PREP TIME: 10 MINS / COOK TIME: 15 MINS / SERVINGS 24 COOKIES

CHOCOLATE CHIP COOKIE INGREDIENTS 1 cup unsalted butter, softened 1 cup light brown sugar dark brown can be used as well 1 cup granulated sugar 2 large eggs at room temperature 3 tsp vanilla extract 1 tsp baking soda 2 tsp hot water 1 tsp salt 3 cups all-purpose flour 2 cups semi-sweet chocolate chips milk or dark chips can also be used INSTRUCTIONS Preheat oven to 350 degrees F. Prepare baking sheets with silicone mat or parchment paper. Cream together butter and sugars until light and fluffy, approximately 2-3 minutes. Beat in eggs and vanilla, and mix until well combined. Dissolve baking soda into hot water, add to mixture and stir well to combine. Add flour and salt and mix by hand until combined. Fold in chocolate chips and mix until just combined. Do not overmix. Scoop cookie dough, and if desired shape dough balls so that they are taller than wide, and place on baking sheet. Leave at least 3" between cookies to allow for spreading. Bake for approximately 9-11minutes in preheated oven, until edges start to brown. Remove from oven and place baking sheet on a wire cooling rack. Allow cookies to sit on baking sheet for ten minutes, then with a spatula, gently transfer to a wire cooling rack to finish cooling. Store tightly covered. NOTES while chilling this dough is not required, it always takes cookies to the next level. if possible, chill covered for one hour. make sure to not over-bake. cookies may seem underdone when you remove them from the oven, but they finish cooking on the hot baking sheet. NUTRITION Serving: 1 | Calories: 286kcal | Carbohydrates: 37g | Protein: 3g |Fat: 14g | Fiber: 2g | Sugar: 23g

CREDIT: WWW.LOVEFROMTHEOVEN.COM

DESSERTS

YUMMY PREP TIME: 20 MINS / COOK TIME: 0 MINS / SERVINGS 20-25 BITES

NO-BAKE ENERGY BITES INGREDIENTS 1 cup old-fashioned oats 2/3 cup toasted shredded coconut (sweetened or unsweetened) 1/2 cup creamy peanut butter 1/2 cup ground flaxseed 1/2 cup semisweet chocolate chips (or vegan chocolate chips) 1/3 cup honey 1 tablespoon chia seeds (optional) 1 teaspoon vanilla extract INSTRUCTIONS Stir everything together. Stir all ingredients together in a large mixing bowl until thoroughly combined. Chill. Cover the mixing bowl and chill in the refrigerator for 1-2 hours, or until the mixture is chilled. (This will help the mixture stick together more easily.) Roll into balls. Roll into mixture into 1-inch balls. Serve. Then enjoy immediately! Or refrigerate in a sealed container for up to 1 week, or freeze for up to 3 months. NOTES the prep time listed does not include time for the mixture to chill. to speed up the chilling, i recommend spreading the mixture out on a small baking sheet and popping it in the freezer for 20-30 minutes until the mixture is cool. NUTRITION Serving: 1 | Calories: 94kcal | Protein: 2g |Fat: 7g | Fiber: 1.5g

CREDIT: WWW.GIMMESOMEOVEN.COM

DESSERTS

YUMMY / VEGAN PREP TIME: 10 MINS / COOK TIME: 25 MINS / SERVINGS 9

SWEET POTATO BROWNIES INGREDIENTS 1 cup of steamed and mashed sweet potato about one small-medium sweet potato 1/3 cup of cocoa powder 1/4 cup of oat flour can be made by blending whole oats in your food processor or blender 1 teaspoon baking soda 1/4 teaspoon salt 1/4 cup of peanut butter or nut/seed butter of your choice 1/4 cup of maple syrup 1/4 cup of melted coconut oil 3/4 teaspoon of vanilla extract 1/3 to 1/2 cup of chocolate chips plus more for topping

INSTRUCTIONS Preheat oven to 350 degrees and line an 8Ă&#x2014;8 baking pan with parchment paper. Ensure that your sweet potato is peeled, rinsed, and and dice the before steaming. Steam until all pieces are completely soft and cooked through before adding to your food processor. Add all ingredients (leaving out the chocolate chips) to your food processor and blend until completely smooth and no lumps remain. If you want a sweet brownie, add another tablespoon or two of maple syrup. Stir in desired amount of chocolate chips. Add batter into prepared baking pan. Top with additional chocolate chips. Bake for about 25 minutes or until a toothpick comes out clean.

NOTES it is important to remember to peel and steam your sweet potato until it is completely cooked before you add everything to your food processor.

NUTRITION information not available on site.

CREDIT: WWW.SPLURGEWITHELLA.COM

DESSERTS

VEGETARIAN / LOW CARB PREP TIME: 5 MINS / FREEZE TIME: 2-3 HOURS / SERVINGS 4 CUPS

SOUR CANDY FROZEN GRAPES INGREDIENTS 4 cups green grapes (cleaned) 3/4 cup monk fruit sweetener (granulated) 2 limes, juiced INSTRUCTIONS Cover a large baking dish with parchment paper. Clean and dry the grapes. Place in a large bowl along with the juice from 2 limes. Mix together using a spoon and allow to sit in the fridge for 10 minutes. Transfer the Monk Fruit sweetener into a medium bowl. Remove the grapes from the fridge and roll each one into the monk fruit making sure each grape is completely coated. Transfer the coated grapes onto the parchment paper and freeze for 2-3 hours. NUTRITION Serving: 1 (1/2 cup) | Calories: 67kcal | Carbohydrates: 18g | Protein: 0.8g | Sodium 2.7g | Sugar: 12g

CREDIT: WWW.HEALTHYLITTLEPEACH.COM

DESSERTS

YUMMY PREP TIME: 5 MINS / CHILL TIME: 1H5 / SERVINGS: 12 CRISPS

CHOCOLATE QUINOA CRISPS INGREDIENTS 1/2 cup refined coconut oil, melted 1/4 cup agave nectar 1/4 cup cocoa powder 1 teaspoon vanilla extract 1 1/2 cup puffed quinoa INSTRUCTIONS In your bowl, whisk together the melted coconut oil, agave nectar, cocoa powder, and vanilla until smooth. Fold in the puffed quinoa. Use a cookie scooper to scoop about 8 mounds on a baking sheet lined with parchment paper. If the mixture is chilly, it will harden and be difficult to scoop. Microwave it for about 10 seconds to loosen up the batter if needed. Use your fingers to gently press the tops to flatten them out. Pop in the fridge or freezer for 1 hour until harden. NUTRITION Serving: 1 | Calories: 108kcal | Carbohydrates: 3.9g | Protein: 1g | Sodium 0MG | Sugar: 0.3g

CREDIT: WWW.THETOASTEDPINTNUT.COM

DESSERTS

COCKTAILS

SWEET & SPICY PREP TIME: 5 MINS / SERVINGS 1

PINEAPPLE MARGARTIA INGREDIENTS PINEAPPLE MARGARITA 2 ounces tequila 2 ounces pineapple juice 1 1/2 ounces lime juice 1/2 â&#x20AC;&#x201C; 1 ounce agave syrup 1/2 ounce cointreau 1/4 teaspoon turmeric CHILI POWDER RIM 1 lime wedge 1 tablespoon chili powder 1 tablespoon granulated sugar, or coarse sugar INSTRUCTIONS Rub a lime wedge around the outer rim of a rocks glass. On a small plate, combine chili powder and sugar. Dip the rocks glass in the chili powder mixture until completely coated. Combine all ingredients in a cocktail shaker with ice and shake until cold. Strain into a rimmed rocks glass filled with ice. NOTES skip the turmeric if you prefer replace the tequila and cointreau with a combination of pineapple juice and orange juice for a virgin pineapple margarita instead of the chili powder/sugar rim, use coarse salt swap the agave for simple syrup or honey syrup NUTRITION Serving: 1 | Calories: 423kcal | Carbohydrates: 66g | Protein: 2g |Fat: 2g | Sodium: 137mg | Fiber: 3g | Sugar: 53g

CREDIT: WWW.THELIVEINKITCHEN.COM

COCKTAILS

CLASSIC PREP TIME: 5 MINS / SERVINGS 1

MOSCOW MULE

CAROLYN'S fav!

INGREDIENTS 2 oz vodka Â½ oz lime Juice 5 oz ginger Beer Sprig of mint and lime for garnish INSTRUCTIONS Fill your Copper mugs with ice Pour in Vodka, Lime Juice and Ginger Beer Garnish with a sprig of mint and lime slices NOTES place copper mugs in freezer

CREDIT: WWW.TAMMILEETIPS.COM

COCKTAILS

REFRESHING PREP TIME: 7 MINS / SERVINGS 1

PINEAPPLE MARGARTIA INGREDIENTS 1 cup watermelon, seeded roughly chopped Â½ lime, juiced 4 mint leavesice 1 fl. oz. bacardi rum (use white rum) club soda INSTRUCTIONS In a blender, process watermelon until liquefied. Pour into a glass. In a small bowl, muddle together the lime juice and mint leaves. Pour over the top of the watermelon. Fill the glass with ice and top with rum and club soda. Garnish with mint leaves and watermelon wedge if desired. NOTES Iif the watermelon is not to sweet, add 1/2 tsp of fine sugar NUTRITION Serving: 1 | Calories: 122kcal | Carbohydrates: 12g | Protein: 1g |Fat: 0.07g | Sodium: 11.5mg | Fiber: 1g | Sugar: 10g

CREDIT: WWW.PEANUTBUTTERANDPEPPERS.COM

COCKTAILS

AN OLD FASHIONED PREP TIME: 3 MINS / SERVINGS 1

MAPLE OLD FASHIONED INGREDIENTS 2 ounces bourbon or rye 3–4 dashes angostura aromatic bitters 1/2 teaspoon maple syrup orange peel ice optional: 1 luxardo maraschino cherry*

INSTRUCTIONS Use a vegetable peeler or knife to carefully cut a 2- to 3-inch-long piece of orange peel. Run the pulp-side of the peel around the rim of the cocktail glass, then set the peel aside for later. Add the bourbon, bitters, and maple syrup to the glass, and briefly stir to combine. Add the ice, then briefly stir the drink one more time to mix and chill. Give the orange peel a good twist above the glass to release its oils, then tuck it into the drink. Add a maraschino cherry (if using) and serve immediately.

NOTES luxardo cherries come with a pretty thick syrup. so if you don’t want to overly sweeten your cocktail, I recommend tapping or rinsing off the excess syrup before adding the cherry to your cocktail for a nuttier flavour with black walnut bitters

NUTRITION information not available on site.

CREDIT: WWW.GIMMESOMEOVEN.COM

COCKTAILS

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