Recipes
Overnight Oats
This is my go-to work breakfast. It is quick, easy, filling, and travel-friendly.
Ingredients
- ½ cup rolled oats*
- 1 tbsp chia seeds
- ¾ cup soy milk**
- 1 banana
- 1 cup frozen mixed berries
Instructions
- Combine rolled oats and chia seeds in bowl and mix.
- Slice banana on top of oats, pour in soy milk, and mix until well combined.
- Top with frozen mixed berries.
- Cover and place in fridge overnight.
Notes
*select gluten free oats if living the gluten-free lifestyle or have celiac disease. Oats are naturally gluten-free, however they may be processed on equipment that may be shared with other gluten-containing items.
**may substitute for regular milk or non-dairy beverage of choice. Soy milk is a great option for those looking to avoid dairy, but still reap the benefits of having quality protein. Soy milk is considered comparable regular cow's milk, as it contains all nine essential amino acids to be a complete protein. For those avoiding soy and animal dairy, consider using a non-dairy alternative milk that contained added protein, such as pea. Another option is to add protein powder, see notes below.
For additional protein, add a 1/2 scoop or full scoop of protein powder, and add an additional 1/2 cup liquid.
Smoked Paprika Salmon
My all-time favorite salmon dish
Ingredients
- 1 lb salmon fillet
- 1 tsp pink himalayan sea salt
- ½ tbsp smoked paprika
Instructions
- Preheat oven to 400F.
- Line baking sheet with foil and place the salmon fillet in center.
- Pat salmon dry, try to remove as much excess moister as possible.
- Generously sprinkle fillet with sea salt, it is important to bring the salmon back to the sea! smoked paprika on the salmon. Make sure it covers the entire surface area of the salmon, this will help create a crispy exterior.
- Sprinkle smoked paprika on the salmon. Assure that it covers the entire surface area of the salmon, this will help create a crispy exterior.
- Allow salmon to come to room temperature before cooking ~10-15 mins.
- Once oven is preheated and salmon has sat out for at least 10-15 mins, place salmon on the center rack in the oven.
- Cook for 16 minutes. After 16 minutes, turn off oven but keep the salmon in the oven for 2 minutes. After 2 minutes take salmon out of the oven, do not cover, and allow to rest for at least 5 minutes.
- Enjoy!
Smoky Roasted Chickpeas
Equipment
- 1 large mixing bowl
- parchment paper
Ingredients
- 2 cans garbanzo beans (chickpeas)
- 1 tbsp smoked paprika
- ½ tsp garlic powder
- ½ tsp cumin
- 1 tsp sea salt
- 1 tsp olive oil
Instructions
- Preheat oven to 400 F
- Rinse, drain, and dry chickpeas. Place chickpeas on a kitchen towel and pat dry, removing excess chickpea skins, this helps to make a more crispy texture.
- Transfer chickpeas to a large mixing bowl. Add in olive oil and mix. Toss in seasonings and mix thoroughly.
- Line a baking sheet with parchment paper.
- Transfer seasoned chickpeas to baking sheet. Optional: sprinkle a little extra seasoning on top of the chickpeas for an extra bold flavor.
- Bake for 15 minutes. Remove from oven and stir chickpeas. Return to oven and bake for an additional 15 minutes.
- Serve immediately.
Stuffed Bell Peppers
A healthy and easy weekday meal packed with micronutrients and fiber
Equipment
- 1 baking sheet
- 1 pot
- 1 pan
- foil
Ingredients
- whole grain brown rice - short or long
- 1 can black beans
- 4 large bell peppers - any color will work. I used 2 red and 2 green
- 1 yellow onion
- 1 zucchini
- 2 whole carrots
- Mexican style shredded cheese (optional)
- 1 bunch cilantro (optional)
- 1 tbsp olive oil
- 1 tbsp smoked paprika
- 1 tsp cumin
- ½ tsp garlic powder
- ½ tsp salt
Instructions
- Preheat oven to 425 F. Line baking sheet with foil.
- For the rice: In pot bring 1 cup of water to boil. Once at rolling boil add in 1/2 cup rice. Cover and simmer for about 20 minutes or until thoroughly cooked. Once cooked, set aside.
- Rinse and drain beans.
- Chop and dice onion, zucchini, and carrots.
- For the bell peppers: Cut tops off the bell peppers. Carefully remove the seeds and membrane. Optional: I like to chop and dice the tops and add it to the vegetable & bean mix to tie in the flavors. Tops can also be saved and used during the baking process.
- Add olive oil to a pan. Once olive oil is heated, add in onion, zucchini, and carrot. Sauté vegetables until onions are translucent and carrots and zucchini is soft.
- Add black beans to the pan and toss in salt and spices. Continue to sauté until thoroughly mixed. Optional: This is where you could add in the diced bell pepper tops unless saving the tops for baking.
- Add cooked brown rice to the vegetable and bean mix. Combine thoroughly and set aside.
- Scoop vegetable and bean mix into the bell pepper cups until filled completely.Optional: Sprinkle cheese on top
- Bake for 20 minutes. Once cooked, let cool for 5 minutes before serving. Optional: Sprinkle cilantro on top.
Cozy Vegetable Soup
Equipment
- 1 large pot
- 1 large silicon spoon
Ingredients
- 1 tbsp olive oil
- 1 whole yellow onion
- 4 whole carrots
- 4 stalks celery
- 1 whole zucchini
- 1 medium sweet potato may sub for butternut squash
- 2 cups chopped broccoli florets
- 2 cup chopped cauliflower florets
- 1 can fire roasted tomatoes
- 4 cups vegetable broth More than 4 cups may be required depending on how many vegetables are used. All the vegetables should be completely submerged.
- 1 tbsp apple cider vinegar
- 1 tsp salt
- 1 tsp garlic powder
- 1 tsp dried basil
- 1 tbsp fresh squeezed lemon juice optional: to add acid and brightness to the soup
- 1 can red kidney beans may sub for garbanzo beans
Instructions
- Evenly dice onion, carrots, and celery. Set aside.
- Chop zucchini, broccoli florets, cauliflower, and sweet potato. Set aside.
- Add olive oil to pot. Once heated, add a pinch of salt and the onions, carrots, and celery. Stir until vegetables are coated with olive oil. Add in garlic powder and stir.
- Stir periodically until onions have caramelized. Once onions become translucent, add zucchini, broccoli florets, cauliflower, and sweet potato.
- Add in vegetable broth, cover with lid, and allow to simmer for 30 minutes or until sweet potatoes are soft.
- Serve in a bowl with some gluten free or whole grain bread and enjoy!
Blueberry Chia Jam
A sugar-free alternative to regular jam that uses just a few ingredients, is naturally sweet, and includes some optional add-ins.
Equipment
- 1 small pot
- 1 silicon spoon
- 1 potato masher optional
- 1 glass tupperware
Ingredients
- 3 cups frozen blueberries I personally like wild blueberries for this recipe
- 3 tbsp chia seeds
- 1 tbsp freshly squeezed lemon juice*
- 1-2 tbsp sweetener of choice (maple syrup, honey, sugar) This is optional, I leave mine unsweetened and keep it naturally sweet from the fruit
Instructions
- Place 3 cups of frozen blueberries in the pot and turn on the stove to low-to-medium heat.
- Stir constantly as blueberries defrost.
- As the blueberries defrost and get warm, press on the blueberries inside the pot with the spoon or potato masher to breakdown the blueberries and release excess liquid.
- As the liquid continues to evaporate the blueberries look mostly mashed, add in the chia seeds, lemon juice, and optional sweetener and stir to combine.
- Remove from heat and allow to cool. The jam will thicken as it cools.
- Once cooled, transfer to a glass tupperware and place inside fridge. Keep refrigerated for up to 2 weeks.
Notes
*Lemon juice acts as a natural pectin, allowing the jam to thicken even more. I have made many jams without lemon juice, but the acid does act as a natural preservative and thickener.