Prime Eats by sarahmsnyder

Breakfast 2-ish Ingredient Pancakes………………………………………………………………………….6 Bagels (Easy: No-Rise, No Proofing)……………………………………………………………….6 Baked Banana Oatmeal……………………………………………………………....……………..7 Banana Oatmeal Muffins (blender recipe)………………………………………………………….8 Banana Peanut Butter Blender Muffins…………………………………………………………….8 Banana Split Yogurt Parfaits…………………………………………………………………….….9 Carrot Muffins……………………………………………………………………………………...9 Cocoa Banana Peanut Butter Smoothie…………………………………………………………….9 Italian Sausage and Spinach Quiche………………………………………………………………10 Portobello Eggs…………………………………………………………………………………...11 Simple “Healthy” Pancakes……………………………………………………………………….11 Smoothie(s) – 8 variations………………………………………………………………………..12 Strawberry Oatmeal Bars…………………………………………………………………………13 Sweet Potato Hash……………………………………………………………………………..…14

Lunch Asian Quinoa Salad……………………………………………………………………………….16 Avocado Egg Salad……………………………………………………………………………….16 Buffalo Tuna Melt………………………………………………………………………………...17 Crustless Broccoli Quiche …………………………………………………………………….…17 Honey Mustard Chicken Quinoa Salad…………………………………………………………...18 Lemon, Tuna, Chickpea Salad……………………………………………………………………18 Southwest Quinoa Salad…………………………………………………………………………19 Sweet Chili Avocado Toast…………………………………………………………………….…19 Sweet and Sour Chickpeas……………………………………………………………………….20

Dinner 1-Pan Mexican Quinoa……………………………………………………………………………22 1-Pot Chicken Fajita Pasta………………………………………………………………………..23 Baked Buffalo Chicken Bites……………………………………………………………………...24 Barbeque Shepherd’s Pie………………………………………………………………………...24 Beef and Broccoli…………………………………………………………………………….......25 California Grilled Chicken…………………………………………………………………….…..26 Chicken Tacos (Slow Cooker/ Instant Pot)……………………………………………………….27 Hawaiian Beef………………………………………………………………………………….…27 Lazy Salsa and Turkey Chili (Crockpot)…………………………………………………………..28 Turkey Chili…………………………………………………………………………….…………29 Turkey Vegetable Bake…………………………………………………………………………...30

Sides Buffalo Cauliflower………………………………………………………………………………..32 CAT Salad- Corn, Avocado, Tomato………………………………………………………………33 Garlic Mushroom Quinoa…………………………………………………………………………33 Garlic Parmesan Squash Chips…………………………………………………………………...34 Garlic Roasted Carrots……………………………………………………………………………34 Shaved Brussels Spout Salad with Apples and Walnuts………………………………………….35

Snacks Apple Nachos……………………………………………………………………………………..37 Blueberry Salsa…………………………………………………………………………………...37 Crispy Edamame………………………………………………………………………………….37 Crunchy Fruit Salad………………………………………………………………………………38 Frozen Yogurt Bark…………………………………………………………………………….…38 Hummus………………………………………………………………………………………….39 No-Bake Energy Bites…………………………………………………………………………….39 Refrigerator Pickles………………………………………………………………………………40 Shrimp Salsa……………………………………………………………………………………..40

Soup Broccoli Soup…………………………………………………………………………………….42 Chicken Noodle Soup (Instant Pot)………………………………………………………………43 Roasted Mushroom Soup (Crockpot)……………………………………………………………44 Sausage Minestone………………………………………………………………………………45 Stuffed Pepper Soup (Crockpot)…………………………………………………………………45

Dessert Banana Chocolate Chip Muffins…………………………………………………………………..47 Banana “Nice” Cream…………………………………………………………………………….47 Black Bean Brownies……………………………………………………………………………..48 Carrot Cake……………………………………………………………………………………….48 Chocolate Chickpea Brownies…………………………………………………………………….49 Chocolate Coconut Chickpea Cookies…………………………………………………………….49 Flourless Peanut Butter Oatmeal Cookies………………………………………………………...50 (Healthy) Banana Bread…………………………………………………………………………..50 Mug Chocolate Cake……………………………………………………………………………...51 Pumpkin Oatmeal Cookies………………………………………………………………………..52 Strawberry Crisp………………………………………………………………………………….53

2-ish Ingredient Banana Pancakes In theory you really only NEED the banana and eggs for this recipe. I’ve played with it a bit and prefer this version for something more ‘traditional,’ but still unarguably healthier. Stamp of approval from toddler has to mean they are good, right? • •

2 eggs 1 large, ripe banana, mashed (not ripe enough yet? Take off the peel and put in the microwave for 10

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1/3 C all-purpose flour (plus a little more if necessary) 1/8 tsp vanilla (or almond) extract Optional: Tbsp of peanut powder, sprinkle of cinnamon

second increments until easily mashed)

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Vigorously scramble the eggs and then mix in the mashed banana. Add the flour, vanilla extract, and any optional ingredients. The batter should be similar to regular pancake batter, but a little looser… if it’s too loose, add a little bit more flour at a time to get to pancake thickness. Cook on medium heat, flipping when the edges appear to start ‘drying’. Enjoy naked, with syrup, or smear with peanut butter.

Bagels (Easy: No-Rise, No Proofing) • • • • • • •

1 C flour (white, whole wheat, or gluten-free) 2 tsp baking powder (***bagels won’t rise if it is expired) ¾ tsp kosher salt, less if using table salt 1 C non-fat Greek yogurt (***regular yogurt will be too sticky) 1 egg white, beaten (***whole egg will also work if you break the yolk) Optional Toppings: everything bagel seasoning, sesame/ poppy seeds, dried garlic/onion flakes, etc. Optional Mix-ins: cinnamon, raisins, chocolate chips, etc.

Make the bagels: Combine flour, baking powder, and salt and whisk well. Add the yogurt and mix with a fork or spatula until well combined – the dough will be crumbly. Lightly dust flour on a flat surface and knead the dough until it is no longer tacky but not sticky (about 15 turns… dough should not be left on your hand when you pull away). Divide into 4 equal balls. Roll each into a ¾ inch thick rope and join the end to form your bagel. Top with egg wash and sprinkle both sides with seasoning of your choice. If using an oven: Preheat oven to 375F. Prepare a baking sheet with either a Silpat or oil sprayed parchment paper. Bake on top rack for 25 minutes. Let cool at least 15 minutes before slicing. If using an air-fryer: Preheat the air-fryer to 280F. Transfer the bagels in batches without overcrowding. Bake for 15-16 minutes or until golden (there will be no need to turn them). Let cool at least 15 minutes before slicing.

Baked Banana Oatmeal Dry Ingredients • • • • • •

2 C rolled oats 1 C unsweetened coconut flakes (optional) ¼ tsp salt 1 tsp baking powder 1 tsp ground cinnamon 1/3 C powdered peanut butter (or ½ C regular peanut butter) (optional)

Wet Ingredients • • • • •

3 mashed bananas + 1 for slicing on top 2 Tbsp maple syrup 1 C milk (or almond milk or coconut milk) 2 large eggs 1 tsp vanilla extract

Preheat oven to 350F. Combine all dry ingredients thoroughly, set aside. In second bowl, whisk eggs. Add bananas and mash. Add remainder of wet ingredients and mix. Pour wet ingredients into dry ingredients and mix until thoroughly incorporated. Pour into greased 8x8 baking dish. Top with slices of last banana. Bake for 40-50 minutes until knife comes out clean.

Banana Oatmeal Muffins (Blender Recipe) Freeze well and would also make a great snack throughout the day! •

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2 C oats (quick cooking or old fashioned will do) 2 large, very ripe bananas 2 large eggs 1 C plain nonfat Greek yogurt 2-3 Tbsp honey (adjust to your sweetness and other mix-ins) 1 ½ tsp baking powder ½ tsp baking soda ½ tsp vanilla extract 1/8 tsp kosher salt Up to ½ C mix-ins: chocolate chips, nuts, dried fruit, coconut, etc.

Preheat oven to 400F. Lightly grease or paper-line 12 standard size muffin tin (will also want to lightly grease paper liners, if using). Put all ingredients, other than mix-ins, into blender or food processor set up with steel blade. Blend on high, stopping a few times to stir and scrape down the sides. When batter is smooth and oats have broken down almost completely, hand stir in the mix-ins. Divide batter evenly among the 12 cups. Top with additional mix-ins as desired. Bake for 15 minutes or until the tops are set and a toothpick comes out clean. Let cool in the pan for 10 minutes (note that the muffins will deflate). Remove from pan and cool completely before storing or freezing.

Banana Peanut Butter Blender Muffins • • • • • •

2 large, ripe bananas 1 C natural peanut butter 2 eggs 1 tsp vanilla extract 1 tsp baking soda Dash of salt

Preheat oven to 350F. Prepare muffin tins by spraying with cooking spray or lining with paper. Blend all ingredients in blender. Pour evenly into about 8 muffin tins. Bake for 15-18 minutes, until golden. They will be puffy but will settle. Enjoy!

Banana Split Yogurt Parfaits • • • • •

Banana Your choice of berries Vanilla or plain yogurt Your choice of granola Optional: honey, chocolate chips

Half the banana lengthwise and arrange on a plate or in a bowl. Spoon yogurt between the two halves. Add mixed berries, top with granola. Optional: add a drizzle or honey or a few chocolate chips for some extra sweetness

Carrot Muffins • • • • • • •

3 C shredded carrots (can cut them up in a blender or food processer) 1 ½ C rolled oats 12 eggs, slightly beaten 4 ½ tsp baking powder 6 tsp cinnamon 1 tsp nutmeg 3 tsp vanilla

Preheat oven to 350F. Line muffin pans with paper liners or spray with cooking spray. Combine all ingredients into bowl. Take out ¾ of the batter and blend (blender or food processer) until smooth. If you prefer chunkier muffins, you can blend less. Return smooth portion of the batter to original bowl and mix well. Pour equal amounts into 12 muffin tins. Bake for 20-25 minutes or until golden brown on top. For a special treat, serve with nut butter or butter on top! Store in the refrigerator for up to one week.

Cocoa Banana Peanut Butter Smoothie • • • • •

1 ½ C milk 1 ½ frozen banana 3 Tbsp peanut butter (or other nut butter) ¼ C frozen cauliflower 1 Tsp cocoa powder

Blend all until smooth and enjoy! Makes two servings. 9

Italian Sausage and Spinach Quiche • •

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1 unbaked deep-dish pie crust (make sure it’s a deep-dish crust AND pan) 2 links mild Italian sausage, sliced 1/2 " thin, then quartered (**slice while sausage is still partly frozen...makes it much easier to slice. Could also try removing sausage from casing and crumbling, if preferred)

1/3 C onion, finely chopped 1 tsp minced garlic 1/3 C shredded mozzarella cheese 1/2 C shredded Parmesan cheese (the real stuff) 2 Tbsp grated Parmesan cheese 1/2 (16 oz) box frozen chopped spinach (thawed, cooked according to pkg. and drained well) 2 C heavy whipping cream 4 large eggs 1/4 tsp granulated sugar 1/8 tsp cayenne pepper 3/4 tsp salt 1/4 tsp garlic powder small pinch of red pepper flakes (optional)

Preheat oven to 425F. Cook the sausage and onion in a non-stick skillet until cooked through; drain off grease. Add prepared spinach to skillet along with minced garlic, cook for 1-2 minutes. Put aside. In a bowl, whisk together the eggs, whipping cream, and remaining ingredients until well blended. Prepare unbaked pie crust by piercing with a fork. Add cooked sausage and spinach mixture to the unbaked, prepare pie crust. Sprinkle cheese over the mixture. Gently pour egg mixture into the shell, as well. Gently stir ingredients together, being careful not to damage the crust below. Bake for 15 minutes. Reduce oven to 300F degrees and bake for another 35-40 minutes. The quiche is done when a knife comes out clean. Let cool on wire rack. Slice and serve for breakfast, lunch, or dinner!

Portobello Eggs • • • • • • • •

4 large portobello mushrooms, wiped clean and de-gilled Olive oil spray ½ tsp salt ½ tsp black pepper ½ tsp garlic powder 4 medium eggs 2 Tbsp grated cheese 4 Tbsp chopped parsley

Preheat broiler to High. Spray mushroom caps on both sides. Sprinkle with half the salt and pepper, all garlic. Broil 5 minutes on each side, until just tender. Remove from oven and drain any liquids. Switch oven to bake at 400. Break an egg into each mushroom, sprinkle with cheese. Bake for 15 minutes or until egg whites are cooked. Sprinkle with remaining salt and pepper, and parsley; serve.

Simple “Healthy” Pancakes 1 (no flour or refined sugar!) Makes about 4 pancakes • • • • • • •

1/2 C milk of choice 1 banana 1 ½ C oats 2 eggs 2 tsp baking powder Dash of vanilla Dash of honey

Blend all ingredients in blender to achieve a batter-like consistency. Cook on medium heat for about 2 minutes, then flip and cook for another minute. Feel free to add in toppings like blueberries, cacao nibs, or walnuts! Drizzle with maple syrup.

Smoothie(s) •

(Bulk) Smoothie Base: o 1 ½ C yogurt or Greek yogurt, plain or vanilla o 1 ½ tsp vanilla extract o 1 ½ C frozen orange juice concentrate, partially thawed

Blend ½ C of Smoothie Base with any of the following smoothie combinations plus ½ C water (adding more if necessary): Green Smoothie • • •

Cherry Bliss • •

2 C packed spinach ½ banana, frozen slices 1 C frozen pineapple

Blackberry Coconut

Orange Dream •

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½ C orange sherbet

Blueberry Orange • •

1 C pitted cherries, fresh or frozen ¼ C sliced raw almonds

1 C blackberries, fresh or frozen ½ C shredded or toasted coconut

Just BEET It • • •

1 C frozen blueberries ½ banana, frozen slices

1 C strawberries, fresh or frozen 1 small red beet, peeled and diced ½ banana

Strawberry Banana • •

Mango Pear

1 C frozen strawberries ½ banana, frozen slices

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½ C mango, fresh or frozen 1 pear, cored and chopped ½ banana

Note: Each recipe makes 2 smoothies Could also add: chia seeds, nuts, oats, spinach, kale, protein powder to any of these

Strawberry Oatmeal Bars Could also make these with other berries or stone fruits, whatever you have in the house! I like a strawberry peach combo. • • • • • • • • • •

1 C old-fashioned oats ¾ C white whole wheat or all-purpose flour 1/3 C brown sugar ¼ tsp ground ginger ¼ tsp kosher salt 6 Tbsp butter, melted 2 C diced strawberries, or other fruit 1 tsp cornstarch 1 Tbsp lemon juice 1 Tbsp granulated sugar, divided

Pre-heat the oven to 375F and lightly grease or line an 8x8 pan with parchment paper. Combine the oats, flour, brown sugar, ginger, and salt. Pour in the melted butter and stir until ingredients are moistened and the mixture begins to form clumps. Set aside about ½ C of the crumble, press the rest of it into an even layer on the bottom of the pan. Mix together strawberries, cornstarch, lemon juice, ½ Tbsp granulated sugar. Spread out in even layer over the crust. Sprinkle remaining sugar over the betties. Sprinkle remaining crumble over the strawberries, leaving some fruit to show. Bake for 35-40 minutes, until fruit is bubbling and the crumb topping begins to brown. Cool completely. Enjoy as is or top with glaze (recipe below) for some extra sweetness. • • •

½ C powdered sugar ½ tsp vanilla (or almond) extract 1 Tbsp milk

Whisk together all ingredients until smooth. Add more milk if you prefer a thinner glaze. Drizzle over cooled bars and enjoy. *Store in refrigerator.

Sweet Potato Hash • • • •

2 small sweet potatoes, washed and shredded (use a box grater) ½ onion, yellow or white, diced ½ red bell pepper, diced Salt and Pepper to taste

Heat a pan over medium heat. Add oil and sauté onion until fragrant. Add red pepper and sauté until softened. Add grated sweet potato and sauté until cooked through and starting to crisp. Serve topped with fried egg and/or other favorite toppings.

Asian Quinoa Salad • • • • • • •

1 C quinoa, prepared 14 oz bag broccoli coleslaw mix 1-2 C shelled edamame Scallions, sliced, to taste Fresh cilantro, chopped, more or less to taste 1 package cooked chicken (I use the Purdue Short Cuts. You could also cook the chicken yourself) Prepared dressing: o ¾ C sesame ginger salad dressing o 2 Tbsp peanut butter o Couple dashes of fish sauce o 1 tsp minced garlic o 1 swirl of olive or canola oil o Couple shakes of ground ginger o Sesame seeds

Prepare dressing first – whisk all dressing ingredients together in a bowl. Top with remaining salad ingredients. Mix well until salad is coated. (You could also do this in a large Tupperware, put the lid on, and shake until well coated). Top with peanuts and more scallions and/or sesame seeds. Serve.

Avocado Egg Salad • • • • • • • •

4 hardboiled eggs 1 large avocado ½ tsp sea salt ¼ tsp black pepper ¼ C mayonnaise 1 tsp Dijon mustard 1 tsp apple cider vinegar or lemon juice 1 Tbsp chopped green onion

Cut eggs in half and remove yolks. Chop egg whites. In a bowl, mash the yolks and combine with avocado. Add the salt, pepper, mayonnaise, mustard, vinegar/lemon juice and stir to combine. Add in chopped egg whites and green onion, stir to combine. Serve as desired.

Buffalo Tuna Melt • • • • • • •

1 can tuna, drained and flaked 1 Tbsp mayonnaise Hot sauce to taste, your choice Quick squirt of Ranch dressing Rib of celery, finely chopped 2 slices Wheat bread, or bread of choice Sliced cheese of choice

Preheat the oven to Broil. In a bowl mix together the first 5 ingredients until well mixed. Taste and add additional hot sauce or Ranch as desired. On a baking sheet, arrange the pieces of bread and top with tuna salad. Top with your cheese slices. Broil until desired meltiness.

Crustless Broccoli Quiche • • • • • • • •

1 16 oz package frozen chopped broccoli 8 large eggs ½ C sour cream (or full-fat Greek yogurt) 1 tsp coarse salt ¼ tsp black pepper 1 tsp garlic powder ¼ C chopped scallions, white and green parts 1 C shredded sharp cheddar cheese

Preheat oven to 400F. Generously grease 9-inch pie plate. Steam frozen broccoli in the microwave- place broccoli into large bowl, adding ¼ C water. Cover and cook on high for 6 minutes, stirring halfway through. Drain well. In a large bowl, whisk together the eggs, sour cream, salt, pepper, and garlic. Stir in defrosted and drained broccoli, scallions, and cheese. Pour entire mixture into prepared pie plate. Bake until golden brown, about 30 minutes. A knife inserted into the center should come out clean when it is ready. Cool on wire rack for about 15 minutes before slicing and serving.

Honey Mustard Chicken Quinoa Salad • • • • • • • •

1 C quinoa, prepared ¾ pint chopped tomatoes 2-3 chopped scallions 15 oz can black beans, rinsed and drained 1 package cooked chicken (I use the Purdue Short Cuts. You could also cook the chicken yourself) About ½ C feta cheese 1 Tbsp chia seeds, optional Prepared Dressing: o ¼ C olive oil o 3 tsp Dijon mustard o 2 tsp honey o 3 tsp white wine vinegar o Salt to taste o Pepper to taste

Lemon, Tuna, Chickpea Salad • • • • • • •

15 oz can chickpeas, drained and rinsed 1 can tuna, drained 2 scallions, sliced Juice and zest of one lemon 1 Tbsp olive oil Salt and pepper to taste Optional: ½ C mild banana pepper rings

Toss all ingredients in bowl, making sure tuna is well broken up and incorporated. Top with additional banana pepper rings or scallions if desired.

Southwest Quinoa Salad • • • • • • • •

1 C quinoa, prepared (plus 1 Tbsp taco seasoning to the water) 1 package cooked chicken (I use the Purdue Short Cuts. You could also cook the chicken yourself) 15 oz can black beans, rinsed and drained 15 oz can diced tomatoes, drained 1 ½ C corn (grilled and sliced off cobb, canned, or frozen and thawed) 4 scallions, sliced 1 jalapeno, chopped (optional) Prepared Dressing: o ½ C plain Greek yogurt o Juice of half a lime o 2 Tbsp cilantro, dried or fresh o 1 tsp garlic powder o 2 Tbsp taco seasoning o 2 seconds drizzle olive oil

Sweet Chili Avocado Toast • • • • • • • •

1 mini avocado 1-2 Tbsp Thai sweet chili sauce 1 egg 1 piece of bread Salt and pepper to taste Sesame seeds Chopped fresh cilantro, if desired Sesame oil

In a bowl, mash the avocado and mix with sweet chili sauce, salt and pepper, (some of) the chopped cilantro until well blended. Taste and adjust seasonings as necessary. Set bowl aside. Toast your bread while you fry your egg until desired done-ness. Assemble your toast: top the toast with the avocado mash, placing fried egg on top. Drizzle with sesame oil (a little goes a long way) and sprinkle with additional sesame seeds and cilantro. Enjoy!

Sweet and Sour Chickpeas • • • • • • • •

1 can chickpeas 2 Tbsp olive oil 2-3 Tbsp brown sugar (or coconut sugar) ~ ¼ C apple cider vinegar (or white vinegar) 2 Tbsp coconut aminos (or soy sauce or tamari) ¼ C ketchup ¼ C water Flour, as needed to thicken sauce

In a medium frying pan on low-medium heat, mix all ingredients except chickpeas and flour. Bring to a simmer and add flour- add flour, whisking, and simmer until desired thickness. Add chickpeas and simmer until heated through and well coated. Serve over rice or quinoa!

1-Pan Mexican Quinoa • • • • • • • • • • • • • •

1 Tbsp olive or canola oil 2 cloves garlic, minced 1 jalapeno, chopped 1 C quinoa, dry 1 C vegetable broth (or water) 15 oz can black beans, drained and rinsed 15 oz can diced tomatoes 1 C corn, frozen, canned, or otherwise 1 tsp chili powder ½ tsp cumin Salt and pepper, to taste 1 avocado, diced Juice of 1 lime Handful of chopped fresh cilantro

Heat oil in large skillet over medium high. Add garlic and jalapeno, stirring frequently and until fragrant. Stir in quinoa, broth (or water), beans, tomatoes, corn, chili power and cumin. Season with salt and pepper to taste. Bring to a boil, cover. Reduce heat and simmer 15-20 minutes or until quinoa is cooked through and there is little liquid left in the skillet. Stir in avocado, lime juice, and cilantro. Serve.

1-Pot Chicken Fajita Pasta • • • • • • • • • • • • • • • • • •

2 tsp olive oil 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces 1 tsp kosher salt 1 1/2 tsp ground cumin 1 tsp paprika 1/2 tsp chili powder 1/2 tsp garlic powder 1 large white onion, sliced 1 large red bell pepper, sliced 1 large yellow bell pepper, sliced 3 cloves garlic, minced 2 C less-sodium chicken broth 1 10 oz can Mild Ro-Tel Diced Tomatoes & Green Chiles 7 oz pasta, use gluten-free pasta for GF 1/2 C light sour cream 1 scallion, diced 2 Tbsp chopped cilantro 4 oz diced avocado (1 small)

Season chicken with ¾ tsp salt, ½ tsp paprika, 1 tsp cumin, ¼ tsp chili powder, and ¼ tsp garlic. Heat half the oil in large, deep, nonstick skillet and cook chicken until browned. Transfer to a plate and set aside. Reduce heat to medium and add remaining tsp of olive oil. Add the onions, bell peppers and remaining cumin, paprika, chili powder, garlic, and salt. Cook until soft and fragrant. Add minced garlic and stir until well combined. Remove vegetables from skillet and put on plate with chicken. In the same skillet, add the broth, diced tomatoes, and pasta. Bring to a boil, cover, reduce heat to medium-low and cook for 15 minutes until pasta tender and liquid mostly absorbed. Add chicken and veggies back to skillet, stir until combined. Mix in the sour cream, top with scallions and cilantro. Serve topped with avocado.

Baked Buffalo Chicken Bites • • • • •

1 lb boneless skinless chicken breasts ¼ C hot sauce ¼ C feta or blue cheese, crumbled ¼ C cream cheese, in small cubes ½ tsp each: black pepper, onion powder, smoked paprika, dried parsley, dried oregano

Preheat oven to 425F. Cut chicken into bite-sized cubes and put into 9x13 baking dish. Whisk together hot sauce and all seasonings; pour over chicken. Sprinkle top with blue/feta cheese and cream cheese cubes. Bake for 15 minutes. Top with shredded cheese, blue cheese or ranch dressing, and/or scallions, if desired. Serve.

Barbeque Shepherd’s Pie • • • • • • • • •

1 Tbsp olive oil 1 lb ground turkey 1 medium onion, chopped 2 medium carrots, thinly sliced ½ C frozen peas ½ C honey barbeque sauce 1/3 C ketchup 24 oz mashed potatoes, prepared – homemade or store bought (no judgement) ½ tsp paprika

Preheat oven to 350F. In a large skillet, heat oil over medium. Cook onion and turkey until turkey cooked through. Drain. Stir in carrots, peas, barbeque sauce, and ketchup. Transfer to greased baking dish. Spread mashed potatoes over top, sprinkle with paprika. Bake uncovered for 30-35 minutes, until filling is bubbly.

Beef and Broccoli • • • • • • • • •

3 Tbsp cornstarch, divided 1 lb flank steak, cut into thin 1-inch pieces ½ C low sodium soy sauce 3 Tbsp packed brown sugar 1 Tbsp minced garlic 2 tsp grated fresh ginger 2 Tbsp vegetable oil, divided 4 C small broccoli florets ½ C sliced white onion

In large bowl, whisk together 2 Tbsp cornstarch with 3 Tbsp water. Add beef to bowl and toss to combine. In separate bowl, whisk remaining 1 Tbsp cornstarch with soy sauce, brown sugar, garlic and ginger. Set sauce aside. Heat a large nonstick pan over medium heat. Add 1 Tbsp oil and add beef once hot. Cook beef, stirring constantly until almost cooked through. Using a slotted spoon, remove beef and set aside. Add remaining 1 Tbsp oil and add broccoli and onions once hot. Cook, stirring occasionally, until broccoli is tender – about 4 minutes. Return beef to the pan, then pour in prepared sauce. Bring mixture to a boil and cook for about 1 minute, stirring. Allow the sauce to slightly thicken. Serve with rice or noodles. Garnish with sesame seeds.

California Grilled Chicken • • • • • • • • • • • • •

¾ C balsamic vinegar 1 tsp garlic powder 2 Tbsp honey 2 Tbsp olive oil 2 tsp Italian seasoning Salt Freshly ground black pepper 4 boneless skinless chicken breasts 4 slices mozzarella 4 slices avocado 4 slices tomato 2 Tbsp freshly sliced basil, optional Balsamic glaze, optional

In a bowl, whisk together the balsamic vinegar, garlic powder, honey, oil, Italian seasoning, salt and pepper. Pour over chicken and marinate for 20 minutes Heat grill to medium-high; oil the grates. minutes per side.

Grill chicken until charred and cooked through, about 8

Top chicken with mozzarella, avocado, and tomato slices. Cover grill to melt, about 2 minutes. Garnish with sliced basil and balsamic glaze and serve.

Chicken Tacos (Slow Cooker/ Instant Pot) • • • • • • • • • • •

1 lb boneless skinless chicken breasts ½ C low sodium chicken broth OR salsa 1/3 C Italian salad dressing OR salsa 3 tsp fresh lime juice 3 tsp chili powder 1 ½ tsp onion powder ¾ tsp garlic powder ¾ tsp paprika ¾ tsp cumin Salt and pepper to taste Favorite taco toppings

Slow Cooker: Place chicken breasts into slow cooker. Whisk together remaining ingredients (other than toppings) and pour over the chicken. Cover and cook on High for 2 ½ hours, or Low for 5 hours. Shred the chicken, cook for 30 more minutes. Serve with favorite taco toppings or use for enchiladas, quesadillas, salads, etc. Instant Pot: Season the chicken with the spices and place into instant pot. Cover with lime juice and salsa (or broth or dressing). Cook on Manual (high pressure) for 8 minutes. Quick release the pressure and carefully remove the lid. Shred and serve as desired.

Hawaiian Beef • • • • • • • • • • • •

1 lb ground beef (or turkey) 1 onion, chopped ½ green pepper, finely chopped 2 garlic cloves, minced 2 Tbsp ketchup 2 Tbsp brown sugar 2 Tbsp rice vinegar 2 Tbsp low sodium soy sauce ½ C pineapple juice 1 C pineapple, cut into chunks ½ red pepper, cut into chunks ½ green pepper, cut into chunks

In a Dutch oven cook beef, onions, green bell pepper, and garlic until beef is cooked through and onions are softened. Drain off any grease, as necessary. Add the ketchup, brown sugar, rice vinegar, soy sauce, and pineapple juice and cook for 3-4 minutes. Add chunks of pineapple and additional bell peppers and cook another 3-4 minutes, until bell peppers are softened. Serve over rice or quinoa. 27

Lazy Salsa and Turkey Chili (Crockpot) • • • • • • • • •

1 lb package turkey (or beef, or chicken)- defrosted OR FROZEN 3 15 oz cans of beans (your choice), drained and rinsed 15 oz can diced tomatoes 1 Tbsp minced garlic 1 ½ C (tomato) salsa, whatever you have on hand 1 Tbsp cumin 2 Tbsp chili powder Salt and pepper to taste ½ C water

Put all ingredients into crockpot (yes, even the still frozen protein). Cook on low 6-8 hours (or until you get home from work). Mix well. *Note that the protein will likely need to be broken up and incorporated, especially if you cooked from frozen. Serve topped with your favorite chili toppings.

Turkey Chili • • • • • • • • • • • • • •

1 lb ground turkey 2 tsp olive oil 3 garlic cloves, minced 1 red medium bell pepper, chopped 1 yellow onion 1 tsp oregano 1/4 tsp cayenne pepper 4 tbsp chili powder 2 tsp cumin 1/2 tsp salt 2 (15 oz) cans kidney beans 1 (15 oz) can sweet corn 1 (28 oz) can crushed or diced tomatoes 1 1/4 cups chicken broth

Place oil in large pot and sauté onion, garlic, and red pepper Add in ground turkey and break up meat. Add chili powder, cumin, oregano, cayenne pepper, and salt; stir for about 20 seconds. Add tomatoes, chicken broth, kidney beans, and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens. *To make this in a crock pot reduce the chicken broth to 1/2 cup and brown the turkey and onions before adding to the slow cooker. Cook it on high for 3-4 hours or low for 6-7 hours.

Turkey Vegetable Bake • • • • • • • • • • • • • •

2 C mushrooms, sliced ¾ C red or yellow pepper, chopped ½ C onion, chopped 2 cloves garlic, minced 2 Tbsp margarine or vegetable oil spread ¼ C flour ¾ tsp salt ½ tsp dried thyme ¼ tsp black pepper 2 C fat-free milk 10 oz package frozen chopped spinach, thawed and well drained 2 C cooked rice 2 C cooked turkey or chicken, chopped ½ C finely shredded Parmesan cheese

Preheat oven to 350F. In a skillet, cook the mushrooms, peppers, onion, and garlic in margarine over medium-high heat- until tender. Stir in flour, salt, thyme, and black pepper. Stir in milk, slowly. Cook and stir until thickened and bubbly. Stir in spinach, rice, turkey, and half of the parmesan cheese. Pour mixture into greased baking dish. Sprinkle with remaining parmesan cheese. Bake covered for 20 minutes. Uncover and bake for 10 more minutes or until heated through. Allow to stand for 15 minutes before serving.

Buffalo Cauliflower • • • • • • • •

¾ C flour 1 C water ½ tsp garlic Salt and pepper to taste 2 heads cauliflower, washed and cut into bite-sized pieces 2 Tbsp butter ½ C hot pepper sauce 1 tsp honey

Preheat oven to 450F. Lightly grease a baking sheet with cooking spray and set aside. In a large bowl whisk together the flour, water, garlic, salt, and pepper until smooth and somewhat runny. Add cauliflower to batter and mix well, until all florets are coated. Pour out onto prepared baking sheet. Bake for 20-25 minutes, until lightly browned. Meanwhile, melt butter over medium heat. Remove from heat and add hot pepper sauce and honey. Stir until smooth. Brush sauce over pre-baked cauliflower, layering until all sauce is gone. Bake for a second time, about 10 minutes or until cauliflower is browned. Remove from oven and allow to cool for 10-15 minutes. Serve with ranch or blue cheese dressing, celery.

CAT Salad (Corn, Avocado, Tomato Salad) This is a salad that I often throw together, though most often in the summer, and it differs a little bit each time depending what I have on hand. I have indicated some substitutions but feel free to throw in your own! This one is all about feel and taste – don’t feel boxed in by the measurements below… I estimated them in order to get this down onto paper. Easily multiplied to serve a larger group. •

2 to 3 C of corn, preferably grilled and removed from the cob (though I often just defrost frozen corn under running water)

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1 ripe avocado, cubed 1 pint cherry tomatoes, washed and halved (or diced up full-size tomatoes, or even a can of dived tomatoes, drained)

• • • • • •

3 to 4 scallions, green and white parts, sliced 2 to 3 tsp white wine vinegar (more or less to taste) 1 Tbsp olive oil Salt Pepper Optional: diced mozzarella cheese, diced cucumbers, chopped cilantro

Wash, grill, drain, or slice all ingredients, as appropriate. Mix together in large bowl. Season to taste with salt and pepper. Drizzle in white wine vinegar and olive oil. This is all about taste – taste as you season and create it to your own liking- I like mine with a little zing from the vinegar. Let set for a little while so the flavors intensify – the longer the better but I have left it for as little as 10 minutes. Serve. Other Options for Serving: over a bed of spinach; topped with your favorite protein to make it a complete meal (i.e. grilled chicken, shrimp, or steak); mix with a couple cups of prepared cous cous or drained and rinsed pasta to create a sort of pasta salad; like a salsa with tortilla chips; out of the serving bowl.

Garlic Mushroom Quinoa

• • • • • • •

1 C quinoa 1 Tbsp olive oil 1 lb mushrooms 5 cloves garlic, minced ½ tsp dried thyme Salt and pepper to taste 2 Tbsp grated Parmesan cheese

In large pan, cook quinoa according to package directions and set aside. Using a large skillet over medium heat, cook the mushrooms, garlic, and thyme. Cook until fragrant and tender, about 3-4 minutes depending on the size of mushrooms. Season with salt and pepper to taste. Stir in quinoa until well combined. Garnish with Parmesan and serve immediately.

Garlic Parmesan Squash Chips • • • • • • • •

4 squash (yellow or green), cleaned and sliced into ¼” – ½” rounds 3 Tbsp olive oil Salt and pepper to taste 1 C panko breadcrumbs 1 C grated cheese 1 tsp oregano 1 tsp garlic Cooking spray

Preheat oven to 450F. Prepare baking sheet by lining with parchment paper and set aside. In mixing bowl combine squash rounds, olive oil, salt, and pepper; mix until well combined. In a separate bowl combine the panko, cheese, oregano, and garlic. Dip each squash round into the panko mixture – pressing both sides to ensure sticking. Place in a single layer on the baking sheet. Lightly spray with cooking spray (will make them crispier). Bake for 10 minutes, flip, spray other side, bake for another 8 minutes, or until chips golden brown. Remove from oven, let cool slightly. Serve with plain yogurt or non-fat sour cream.

Garlic Roasted Carrots • • • • • • •

2 (16 oz) bags of baby carrots 2 Tbsp olive oil 2 Tbsp balsamic vinegar 5 cloves garlic, minced 1 tsp dried thyme Salt and pepper to taste 2 Tbsp chopped fresh parsley

Preheat oven to 375F. Generously grease baking dish with non-stick spray. Place carrots into baking dish in single layer. Pour remaining ingredients, other than parsley, over the carrots and gently toss to combine. Bake for 40-45 minutes or until carrots tender. Garnish with parsley before serving.

Shaved Brussels Sprout Salad with Apples and Walnuts For the salad: • • • •

1 lb shaved brussels sprouts 1 medium sized tart apple (i.e. Granny Smith) 1 medium sized red onion 1 C chopped walnuts

For the vinaigrette • • • • • •

1 Tbsp Dijon mustard 2 tsp maple syrup 3 Tbsp red wine vinegar 1 clove garlic, finely minced ½ C extra virgin olive oil Salt and pepper to taste

Combine all ingredients for vinaigrette and whisk well to combine, set aside. (Could also just shake vigorously in a tightly closed jar.) Toast the walnuts in a skillet over medium heat for a few minutes, until fragrant. Be sure to stir frequently to avoid burning. Set aside. Finely slice the apple and the onion – use a mandolin if you have one. In a large bowl combine the shaved brussels sprouts, toasted walnuts, red onion, and apple. Pour the vinaigrette over the salad and toss well to combine. Refrigerate for at least 30 minutes before serving.

Apple Nachos • • •

1 apple, sliced 2 Tbsp peanut butter (or any other type of nut butter/sun butter) 3 Tbsp chocolate chips

Place sliced apples onto a plate. Melt peanut butter in the microwave for about 15 seconds. Pour melted peanut butter over apple pieces. Sprinkle with chocolate chips and serve right away!

Blueberry Salsa • • • • • • •

3 C fresh blueberries, halved 1 bunch cilantro, chopped 3 jalapenos (or less if you don’t like a lot of heat… and remember the seeds are what bring the heat) 1 red onion, chopped 2 red bell peppers, chopped ½ tsp salt Juice of 1 lemon

Combine all but last two ingredients in a bowl. In a separate bowl, combine the salt and lemon juice. Pour over fruits mixture and toss well. Serve with cinnamon sugar pita chips!

Crispy Edamame • • • • •

1 (12 oz) package frozen, shelled edamame 1 Tbsp olive oil ¼ C grated cheese Salt and pepper to taste * Additional seasonings to preference and taste

Preheat oven to 400F. Put edamame into colander and rinse under cool water until defrosted. Drain well. Spread thawed edamame onto baking sheet. Drizzle with olive oil, sprinkle with cheese, salt, and pepper. Bake for about 15 minutes or until cheese is crispy and golden.

Crunchy Fruit Salad • • • • • •

4 apples (your choice of variety), cored and diced 2 C seedless grapes, halved 1-2 stalks of celery, diced ½ C slivered almonds ½ C chopped walnuts Prepared Dressing: o 1 C low fat vanilla yogurt o ½ C mayonnaise o 1/3 C granulated sugar o 1/3 C brown sugar o Juice from ½ lemon o ½ tsp cinnamon

Mix all dressing ingredients in bowl- refrigerate while you chop the produce. When ready to combine, pour dressing over fruit and nuts and stir to combine. *Start by adding less dressing if you like a less dressed fruit salad – add more to taste. Refrigerate.

Frozen Yogurt Bark • • • • • • • •

2 C nonfat yogurt, any flavor ¼ C honey ½ tsp vanilla extract ¼ tsp lemon juice Pinch of salt Strawberries, sliced Blueberries Granola

Line a baking sheet with parchment paper and set aside. In a large bowl, mix together the yogurt, honey, vanilla, lemon juice, and salt. Whisk until smooth and thoroughly combined. Pour yogurt onto previously prepared baking sheet, smoothing out for even thickness. Top with berries and garnish with granola. Freeze for 2 to 3 hours, or until firm. Break into pieces, serve. Store leftovers in the freezer!

Hummus • • • • • • •

15 oz can chickpeas, drained and rinsed (reserve the liquid) 2 Tbsp olive oil 1 ½ Tbsp lemon juice 1-2 cloves garlic, chopped ¼ tsp salt ¼ tsp cumin Seasonings or toppings to taste

Drain beans and reserve all liquid. Add all ingredients, along with 3-4 Tbsp of the reserved liquid, to food processor or blender and process until smooth. This usually takes about 2-4 minutes but will depend on your processor- be sure to scrape down the sides along the way! If the hummus is too thick, add additional liquid from the drained can of beans. Season or top as desired. Serve topped with a drizzle of olive oil with raw veggies, pita chips, etc.

No-Bake Energy Bites • • • • • • • •

1 C old-fashioned oats 2/3 C toasted, shredded coconut ½ C creamy peanut butter (or a butter of your choosing) ½ C ground flaxseed ½ C chocolate chips ½ C honey 1 Tbsp chia seeds 1 tsp vanilla extract

Stir everything together until thoroughly combined. Cover and chill the mixture for 1-2 hours. Roll into 1inch balls. (Could also just press all of mixture into a parchment lined baking dish, chill, and cut into bars) Serve immediately or refrigerate in sealed container for up to 1 week. May be frozen for up to 3 months.

Refrigerator Pickles • • • • • • • • •

1 1/2 C water 3 Tbsp white vinegar or apple cider vinegar 1 1/2 Tbsp kosher or pickling salt (do not use iodized salt) 2 tsp black peppercorns 5 cloves garlic, peeled 6 large sprigs fresh dill 1 bay leaf (optional) 1/2 teaspoon crushed red pepper flakes, or more/less to taste 1 large English hothouse seedless cucumber, sliced into rounds or spears

Add the water, vinegar, salt, peppercorns, garlic, dill, and lay leaf to a large jar (at least 1 quart)… or divide evenly among smaller jars. Stir to combine. Add the sliced cucumbers to the jar(s). Replace the lid, shake well to combine. Ideally, refrigerate for at least 2 days before eating (although breaking in early won’t hurt you). Store for up to 1 week in a stored container.

Shrimp Salsa • • • • • • • • • •

1 lb jumbo cocktail shrimp, diced 1 ½ C jarred (tomato) salsa, whichever variety you like, mostly drained Juice of 2 limes 2 small shallots (or 1 small red onion), diced 4 scallions, sliced Fresh cilantro, to taste, chopped (we use close to a cup) ½ tsp cumin 1 Tbsp olive oil Salt and pepper, to taste Optional: jalapeno, chopped (or just use spicier salsa)

Mix everything together and let come together in the fridge, ideally a few hours. Serve with tortilla chips!

Broccoli Soup • • • • • • • •

2 heads broccoli 2 C vegetable stock 6 Tbsp butter 6 Tbsp white flour 3 ½ C milk ½ tsp salt 1 C sour cream Freshly ground pepper to taste

Variation: could make with cauliflower instead of broccoli Prepare your broccoli: Cut the florets off and dice the stalk. Cook all in a medium-sized pot in vegetable stock until tender but still bright green. Remove all with a slotted spoon and reserve the stock. Set aside about 1 ½ C of the florets. Prepare a roux by melting the butter in a medium pot and whisking in the flour. Cook over medium heat for about two minutes, whisking constantly. Whisk in the reserved stock, milk, salt, and pepper. Cook, whisking often, for about 10 minutes- until it thickens and begins to boil. Add the broccoli (NOT the reserved florets) and stir. Puree directly in pot using an immersion blender or very carefully in batches in a traditional blender or food processor. Return to pot and whisk in the sour cream. Add reserved florets and taste- adjust seasoning if needed. If soup is too thick for your liking, whisk in additional milk. Serve hot.

Chicken Noodle Soup (Instant Pot) • • • • • • • • • • •

1 large onion, diced 1 Tbsp olive oil 2 large boneless skinless chicken breasts 1 C carrots, sliced 1 C celery, sliced 1 Tbsp fresh parsley, chopped 1 bay leaf 6 C chicken broth or stock 4 oz egg noodles Salt Pepper

Turn instant pot to Sauté. Cook onion in olive oil until softened. Add all remaining ingredients except egg noodles. Select Soup (or Manual), High Pressure and change the time to 10 minutes. Quick release pressure. Once cooked, remove and discard the bay leaf. Remove chicken breasts and shred with a fork. Turn instant pot back to Sauté. Once broth is boiling, add egg noodles and allow to simmer 6-8 minutes or until tender. Stir in chicken and season with salt and pepper to taste. Serve.

Roasted Mushroom Soup (Crockpot) I suppose you could roast the vegetables in the oven until done, but I prefer to set them in the crockpot all day to really eliminate any work and make preparation at dinner time even easier. This is a great recipe to food prep over the weekend and then eat for lunch all week. • • • • • • • • • •

2 pints mushrooms, any kind 1 medium onion, rough chopped 2-3 potatoes, washed and diced Optional- any other veggies you have lying around that need to be used up 4 C + ½ C water or broth, any kind 1 C parmesan cheese, shredded Olive oil Italian seasoning (or your favorite seasoning) Red pepper Pepper

Dump all vegetables into the crockpot. Drizzle with olive oil and mix until well coated. Season to taste. Pour in ½ cup water or broth. Cook on low for 8-10 hours (or, from when you leave for work in the morning until you get home). Turn off crockpot. Stir roasted veggies to loosen them up a bit. Pour in the 4 cups of water or broth. Use an immersion blender to blend the soup right in the crock. (Or, blend in batches, carefully, in blender). Add cheese about ¾ of the way through blending (it melts and will stick to the blades, causing you to lose delicious cheese). Blend until desired consistency… smooth or still a little chunky, whichever you prefer. Serve topped with more parmesan cheese.

Sausage Minestrone • • • • • • • • • •

1 lb ground Italian sausage 1 medium onion, chopped 2 celery ribs, chopped 2 medium carrots, chopped 3 cans (15 oz) diced tomatoes 2 cans (16 oz) kidney beans 30 oz chicken broth ¼ tsp garlic powder ¼ tsp pepper 1 C ditalini or other small pasta

In a Dutch oven, cook the sausage, onion, celery, and carrots until vegetable are tender and sausage is cooked through. Drain off any fat. Stir in all remaining ingredients other than pasta and bring to a boil. Add pasta, cooking uncovered for 6-8 minutes or until pasta is tender. Serve right away or cool and freeze!

Stuffed Pepper Soup (Crockpot) • • • • • • • • • • • •

3 C beef broth ¾ C V8 ¼ C Worcestershire sauce 1 lb ground beef- browned and fat drained off 1 C chopped onion 15 oz can diced tomatoes, with juice 4-5 green or red peppers, sliced/ chopped 1 ½ Tbsp minced garlic 1 Tbsp dried basil Salt and pepper to taste ¾ jar of red pasta sauce, whatever you have on hand 1 C cooked rice or quinoa

Combine all ingredients other than rice or quinoa in crockpot. Cook on high for 4 hours or low for 8. When ready to serve, stir in rice or quinoa. Top with cheese and more basil as desired.

Banana Chocolate Chip Muffins • • • • • • • • • • • • •

1 C white whole wheat or all-purpose flour 1 Tbsp cornstarch ½ tsp baking soda ¼ tsp salt 1/3 C mini chocolate chips ½ dark chocolate chips 4 Tbsp cocoa powder 1 large egg ½ C vanilla or plain Greek yogurt ¼ melted coconut oil 1 tsp vanilla extract ½ C brown sugar, lightly packed 1 C extremely ripe bananas (2-3 bananas)

Preheat oven to 350F. Prepare muffin tin by lining with paper liners or greasing and dusting with cocoa powder. Remove 1 Tbsp of the flour. Mix remaining flour, cornstarch, baking soda, salt, cocoa powder, and all chocolate chips. Remove skins from bananas and mash well. Whisk together the bananas, egg, Greek yogurt, melted coconut oil, vanilla extract, and brown sugar. Combine wet and dry ingredients until JUST combined (over-mixing creates dense baked goods). Evenly sperate the batter into the muffin tin. Bake for 18-23 minutes or until a toothpick comes out clean. Allow to cool then use a butter knife to help remove them from the tin. Store in air-tight container in the refrigerator for up to 3 days.

Banana ‘Nice’ Cream • • • •

3-4 ripe bananas Pinch of salt Couple Tbsp of your choice of milk, as needed Optional Mix-Ins: strawberries, peanut butter, chocolate chips, etc.

Peel and slice bananas. Store in airtight bag or container and freeze for 2-3 hours. While still fully frozen, put bananas in blender or food processor. Add a pinch of salt and a little milk if you are having trouble desire, depending on your goal “ice cream.” Serve immediately or put into container or freeze for another 30 minutes.

Black Bean Brownies • • • • • • • • • •

1 can black beans (rinsed and drained) 1/3 C liquid coconut oil (or regular, melted and cooled) ¼ C maple syrup ¼ C cacao powder 1/3 C coconut sugar 2 eggs ½ tsp baking powder Dash of cinnamon Dash of sea salt Chocolate chips

Preheat oven to 350F. Grease or line an 8x8 baking dish. Using a food processor, add all ingredients (except chocolate chips) and pulse on high until smooth. Fold in half of the chocolate chips by hand. Pour batter into prepared dish, top with the rest of the chocolate chips. Bake for 25 minutes. Cool, cut into squares, and serve.

Carrot Cake (Healthier) Wet Ingredients: • • • • • • •

2 ripe, mashed bananas 3 eggs 1 C grated carrots (can also chop in blender or food processer) ½ C almond butter ¼ C maple syrup 1 Tbsp melted coconut oil (or melted butter or ghee) 1 tsp vanilla extract

Dry Ingredients: • • • • •

2 ½ C almond flour Dash of each: ground ginger, ground nutmeg 1 tsp baking soda Pinch of sea salt Optional Mix-Ins: walnut or pecan pieces, raisins, coconut, chopped dates

Preheat oven to 350F. Prepare 8x8 baking dish by spraying or lining with parchment paper. Mix together all wet ingredients. Add dry ingredients, mix until well combined. It will be a thick batter – that is OK! Bake for 30-35 minutes or until knife comes out clean. Optional: Top with your favorite icing (we won’t tell if its store bought) 48

Chocolate Chickpea Brownies

• • • • • • • • • • •

15-20 oz chickpeas (1 can), drained and rinsed ½ C peanut or almond butter ½ C maple syrup 1 tsp vanilla extract 1 Tbsp melted coconut oil ¼ C almond flour ¼ C cocoa powder ¼ tsp baking soda ¼ tsp baking powder ¼ tsp salt ½ C chocolate chips

Preheat oven to 350F. Prepare 8x8 baking pan, spraying or lining with parchment paper. In a food processer, pulse chickpeas, nut butter, maple syrup, vanilla extract. and coconut oil until smooth. Add dry ingredients; hand mix in the chocolate chips. Top with extra chips, if desired. Bake for 23-25 minutes. Cool completely and store in the fridge.

Chocolate Coconut Chickpea Cookies • • • • • • • • •

15-20 oz chickpeas (1 can), drained and rinsed 1/3 C nut butter 1/3 C maple syrup 2 tsp vanilla ½ tsp salt ½ tsp baking powder ½ tsp baking soda 1/3 C mini chocolate chips ¼ C shredded coconut

Preheat oven to 350F. In a food processer, combine chickpeas, nut butter, vanilla, and maple syrup until smooth- pause periodically to scrape down the sides (about 2 minutes). Add the baking soda, baking powder, and salt and blend again- about 30 seconds. Once fully incorporated, stir in the chocolate chips and coconut. Drop Tbsp sized portions onto a greased or parchment paper covered cookie sheet, leaving room for spreading. Bake 16-20 minutes, until edges are slightly browned.

Flourless Peanut Butter Oatmeal Cookies • • • •

2 C gluten-free rolled oats ½ C peanut butter (or other nut butter) 1 ½ C banana (or applesauce… add a little at a time to test texture of batter) ¼ C chocolate chips

Preheat oven to 350F. Prepare a baking sheet by lining it with parchment paper. In a bowl, mix together your oats, mashed banana, and peanut butter until well combined. Fold in your chocolate chips, reserving a few to top the cookies with. Form 12 balls and place on lined tray, slightly flatten with the ball of your hand. Top cookies with remaining chocolate chips. Bake for 10-12 minutes or until set. Allow to cool completely on the pan. **Store in the refrigerator; May be frozen for up to 2 months

(Healthy) Banana Bread • • • • • • • • • • •

1/3 C unsweetened applesauce ¼ C honey 2 Tbsp brown sugar 2 large eggs 3 large ripe bananas, mashed (about 1 ½ C) ¼ C unsweetened almond milk 1 tsp baking soda 1 tsp vanilla extract ½ tsp cinnamon ½ tsp salt 1 ½ C white whole-wheat flour

Preheat oven to 350F and grease a 8x4 loaf pan. In a large bowl, combine the applesauce, honey, and brown sugar. Add the eggs and mix well. Stir in the mashed bananas and almond milk. Add the baking soda, vanilla extract, cinnamon, and salt. Stir well. Gently fold the flour into the banana mixture until just combined, about a ½ C at a time. Be careful not to overmix. Pour the batter into prepared loaf pan. Bake about 45-50 minutes, until toothpick comes out clean. Cool in pan for 10 minutes, then transfer to wire rack and cool completely. Serve as is, or with cream cheese or Greek yogurt and cinnamon.

Mug Chocolate Cake This obviously isn’t inherently healthy, but there are some healthy substitutes included! • • • • • • • • •

3 Tbsp all-purpose flour (or white whole wheat flour) 2 Tbsp granulated sugar (or just 1 Tbsp, or substitute with honey or artificial sweetener) 1 Tbsp unsweetened cocoa powder ¼ tsp baking powder Dash salt 3 Tbsp milk (any kind) 1 Tbsp canola oil or melted butter (or applesauce, or coconut oil) 1/8 tsp vanilla extract Mix-in(s) of choice: Nutella, peanut butter, coconut, nuts, cinnamon, flavored chips (Heath, peanut butter, butterscotch, etc.)

Spray bottom of microwave safe mug with cooking spray. Add all dry ingredients to mug and stir together. Add wet ingredients and stir until smooth; be sure to scrape the bottom of the mug and make sure all dry ingredients get incorporated. Stir in or sprinkle on top any mix-ins you want to try. Cook in microwave for 70-90 seconds until cake is set and barely shiny on top. All microwaves are different so play with this one a bit. (Stop cooking the cake earlier than you think- it will keep the cake soft on the inside and the cake will continue to cook as it cools). Allow to rest in microwave for about a minute. Serve- right out of mug and preferably topped with vanilla ice cream (or frozen yogurt)

Pumpkin Oatmeal Cookies • • • • • • • • • • • •

1 C butter, softened 1 C brown sugar 1 C sugar 1 C pumpkin puree 1 egg 1 tsp vanilla extract 2 C flour 1 1/3 C oats 1 tsp baking soda 1 tsp cinnamon ½ tsp salt Optional: chocolate chips, raisins, chopped nuts

Preheat oven to 350F. Line baking pan with parchment paper and set aside. Mix together the flour, oats, salt, baking soda, and cinnamon. In separate bowl blend together the butter and both sugars until fluffy. To the wet ingredients, add the pumpkin, egg, and vanilla extract. Mix well. Add the flour mixture a cup at a time and stir well to combine. Add any mix-ins that you will be using. Drop spoonfuls onto prepared baking sheet a few inches apart (leave some room for spreading). Bake for 14-16 minutes or until golden browned. Cool on wire rack.

Strawberry Crisp Could also make with other fruits, just adjust baking time as necessary • • • • • • • • • •

4 C strawberries, hulled and quartered (fresh or frozen, defrosted) ¼ C white sugar 2 Tbsp cornstarch (may need a little more if using frozen berries) 1 C flour ½ C old fashioned rolled oats 1/3 C white sugar 1/3 C brown sugar ½ tsp cinnamon ¼ tsp salt ½ cup butter, melted

Preheat oven to 350F. Spray 9x9 pan with cooking spray or line with parchment paper, set aside. Toss strawberries, cornstarch, and ¼ C white sugar in a bowl. Pour into prepared pan. Combine flour, oats, 1/3 C white sugar, brown sugar, cinnamon, and salt in a bowl. Pour in melted butter and mix well. Pour oatmeal mixture over berries, creating an even layer. Bake for 35 minutes or until topping is golden and berries are bubbly. Serve with non-fat whipped topping or vanilla ice cream.