Microbiome Health Recipes

Greek Yogurt Parfait

Ingredients

• Greek yogurt
• Berries (blueberries, strawberries, raspberries)
• Granola

Insturction

Layer Greek yogurt, berries, and granola in a glass. Repeat the layers and enjoy.

Oatmeal with Banana and Almonds

Ingredients

• Rolled oats
• Banana
• Almonds
• Cinnamon

Insturction

Cook oats with water, slice a banana over the top, sprinkle with almonds and a dash of cinnamon.

Scrambled Eggs with Spinach

Ingredients

• Eggs
• Spinach
• Salt and pepper

Insturction

Whisk eggs, sauté spinach, and scramble together in a pan. Season with salt and pepper.

Smoothie Bowl

Ingredients

• Mixed berries (frozen or fresh)
• Banana
• Spinach
• Greek yogurt
• Nut butter

Insturction

Blend berries, banana, spinach, and yogurt. Top with a drizzle of nut butter.

Chia Seed Pudding

Ingredients

• Chia seeds
• Coconut milk
• Honey or maple syrup
• Fresh fruit

Insturction

Mix chia seeds and coconut milk. Refrigerate overnight. Top with honey/maple syrup and fresh fruit before eating.

Whole Grain Toast with Avocado

Ingredients

• Whole grain bread
• Avocado
• Lemon juice
• Salt and pepper

Insturction

Toast bread, spread avocado, drizzle lemon juice, and season with salt and pepper.

Cottage Cheese and Fruit Bowl

Ingredients

• Cottage cheese
• Mixed fruit (kiwi, pineapple, grapes)

Insturction

Top cottage cheese with mixed fruits for a refreshing bowl.

Quinoa Breakfast Bowl

Ingredients

•  Cooked quinoa
• Sliced almonds
• Dried cranberries
• Coconut flakes
• Honey

Insturction

Mix quinoa with almonds, cranberries, and coconut flakes. Drizzle honey on top.

Peanut Butter Banana Wrap

Ingredients

• Whole grain tortilla
• Peanut butter
• Banana

Insturction

Spread peanut butter on the tortilla, place sliced banana inside, and wrap it up.

Veggie Omelette

Ingredients

• Eggs
• Bell peppers
• Tomatoes
• Spinach
• Cheese (optional)

Insturction

Whisk eggs, sauté veggies, pour eggs over veggies, and cook until set. Add cheese if desired.

Fruit Salad

Ingredients

• Variety of fruits (melon, grapes, apple, pear)
• Fresh mint leaves

Insturction

Chop fruits, mix together, and garnish with fresh mint leaves.

Overnight Bircher Muesli

Ingredients

• Rolled oats
• Yogurt
• Grated apple
• Nuts and seeds

Insturction

Combine oats, yogurt, grated apple, and nuts/seeds. Refrigerate overnight.

Breakfast Burrito

Ingredients

• Scrambled eggs
• Black beans
• Salsa
• Whole wheat tortilla

Insturction

Fill tortilla with scrambled eggs, black beans, and salsa. Roll up and enjoy.

Almond Butter Toast

Ingredients

• Whole grain bread
• Almond butter
• Sliced strawberries

Insturction

Toast bread, spread almond butter, and top with sliced strawberries.

Berry and Spinach Smoothie

Ingredients

• Mixed berries
• Spinach
• Banana
• Almond milk

Insturction

Blend berries, spinach, banana, and almond milk until smooth.

Coconut Yogurt Bowl

Ingredients

• Coconut yogurt
• Mixed nuts
• Diced mango

Insturction

Top coconut yogurt with mixed nuts and diced mango.

Sweet Potato Hash

Ingredients

• Sweet potato
• Bell peppers
• Onion
• Spinach
• Eggs (optional)

Insturction

Dice sweet potato, sauté with peppers, onion, and spinach. Add eggs if desired.

Apple Cinnamon Oatmeal

Ingredients

• Rolled oats
• Apple
• Cinnamon
• Nutmeg

Insturction

Cook oats with diced apple, cinnamon, and a pinch of nutmeg.

Blueberry Pancakes

Ingredients

• Whole grain pancake mix
• Blueberries
• Maple syrup

Insturction

Prepare pancakes with blueberries mixed in. Serve with maple syrup.

Homemade Granola Bars

Ingredients

• Rolled oats
• Almond butter
• Honey
• Dried cranberries
• Dark chocolate chips

Insturction

Mix oats, almond butter, honey, cranberries, and chocolate chips. Press into a pan, refrigerate, and cut into bars.

Roasted Carrots and Parsnips with Herbed Yogurt

Ingredients

• 2 large carrots, peeled and cut into thin strips
• 2 large parsnips, peeled and cut into thin strips
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1/2 cup plain yogurt
• 1 tablespoon chopped fresh parsley
• 1 tablespoon chopped fresh chives
• 1 tablespoon lemon juice
• 1 garlic clove, minced

Insturction

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss the carrots and parsnips with olive oil, salt, and pepper. Arrange them in a single layer on the prepared baking sheet.
3. Roast the vegetables for 20-25 minutes, until tender and lightly browned.
4. Meanwhile, prepare the herbed yogurt by whisking together the yogurt, parsley, chives, lemon juice, and garlic in a small bowl.
5. Serve the roasted carrots and parsnips with a dollop of the herbed yogurt on top.

Shrimp and Vegetable Stir Fry

Ingredients

• 1 pound medium shrimp, peeled and deveined
• 2 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1 red bell pepper, seeded and sliced
• 1 green bell pepper, seeded and sliced
• 1 small onion, sliced
• 1 cup sugar snap peas
• Salt and pepper, to taste
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 tablespoon cornstarch
• 1 tablespoon water

Insturction

1. In a small bowl, whisk together the soy sauce, rice vinegar, honey, cornstarch, and water. Set aside.
2. Heat the vegetable oil in a large skillet over high heat. Add the garlic and ginger and stir-fry for 30 seconds.
3. Add the sliced peppers, onion, and sugar snap peas and stir-fry for 3-4 minutes, until the vegetables are tender-crisp.
4. Add the shrimp and continue to stir-fry for another 2-3 minutes, until the shrimp are pink and cooked through.
5. Pour the sauce over the stir fry and toss to coat. Cook for an additional 1-2 minutes, until the sauce has thickened.
6. Serve hot over rice or noodles.

Sweet Potato and Black Bean Burger

Ingredients

• 2 medium sweet potatoes, peeled and grated
• 1 can black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup finely chopped onion
• 1/4 cup chopped fresh cilantro
• 1 tablespoon cumin
• 1 teaspoon chili powder
• Salt and pepper, to taste
• 2 tablespoons vegetable oil
• 4 hamburger buns
• Optional toppings: avocado, lettuce, tomato, salsa

Insturction

1. In a large bowl, combine the grated sweet potatoes, black beans, breadcrumbs, onion, cilantro, cumin, chili powder, salt, and pepper. Mix well.
2. Form the mixture into 4 patties.
3. Heat the vegetable oil in a large skillet over medium-high heat. Add the patties and cook for 5-6 minutes per side, until golden brown and crispy.
4. Serve the patties on hamburger buns with your choice of toppings.

Spicy Cauliflower Wings

Ingredients

• 1 head of cauliflower, cut into bite-sized florets
• 1/2 cup all-purpose flour
• 1/2 cup water
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp smoked paprika
• 1/2 tsp cumin
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup hot sauce
• 2 tbsp melted butter or vegan butter

Insturction

1. Preheat the oven to 425°F (220°C).
2. In a mixing bowl, combine the flour, water, garlic powder, onion powder, smoked paprika, cumin, salt, and black pepper. Whisk until well combined.
3. Dip each cauliflower floret into the mixture and coat well.
4. Place the cauliflower on a baking sheet lined with parchment paper and bake for 20-25 minutes or until golden brown.
5. In another mixing bowl, whisk together the hot sauce and melted butter.
6. Toss the baked cauliflower in the hot sauce mixture until well coated.
7. Return the cauliflower to the baking sheet and bake for an additional 10-15 minutes or until crispy.
8. Serve hot and enjoy!

Grilled Asparagus and Mushroom Salad

Ingredients

• 1 lb asparagus, trimmed
• 8 oz mushrooms, sliced
• 2 tbsp olive oil
• Salt and black pepper, to taste
• 2 cups mixed greens
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh chives
• 1/4 cup balsamic vinaigrette

Insturction

1. Preheat the grill to medium-high heat.
2. In a mixing bowl, toss the asparagus and mushrooms with olive oil, salt, and black pepper.
3. Grill the vegetables for about 5 minutes, or until tender and lightly charred.
4. In a large mixing bowl, combine the mixed greens, feta cheese, parsley, basil, and chives.
5. Add the grilled vegetables to the salad and toss with balsamic vinaigrette.
6. Serve immediately and enjoy!

Zucchini and Corn Fritters

Ingredients

• 2 medium zucchinis, grated
• 1 cup corn kernels
• 1/2 cup all-purpose flour
• 1/4 cup grated Parmesan cheese
• 2 garlic cloves, minced
• 2 tbsp chopped fresh parsley
• 1/4 tsp baking powder
• Salt and black pepper, to taste
• 2 eggs, beaten
• 2 tbsp olive oil

Insturction

1. In a large mixing bowl, combine the grated zucchini, corn kernels, flour, Parmesan cheese, garlic, parsley, baking powder, salt, and black pepper. Mix well.
2. Add the beaten eggs to the mixture and stir until well combined.
3. In a large skillet, heat the olive oil over medium-high heat.
4. Using a spoon or ice cream scoop, drop the mixture onto the skillet and flatten with the back of a spoon.
5. Cook the fritters for 3-4 minutes on each side, or until golden brown and cooked through.
6. Transfer the fritters to a plate lined with paper towels to absorb any excess oil.
7. Serve hot and enjoy!

Broccoli and Mushroom Risotto

Ingredients

• 1 cup Arborio rice
• 1 small onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1 head broccoli, chopped into small florets
• 8 oz mushrooms, sliced
• 1/4 cup grated Parmesan cheese
• 2 tbsp olive oil
• Salt and pepper to taste

Insturction

1. In a large saucepan, heat the olive oil over medium heat.
2. Add the onion and garlic and sauté until softened.
3. Add the Arborio rice and stir to coat in the oil and vegetables.
4. Pour in the vegetable broth one cup at a time, stirring constantly and waiting for each cup to be absorbed before adding the next.
5. After the third cup of broth, add the broccoli florets and mushrooms to the pot.
6. Continue adding the broth and stirring until the rice is cooked and the vegetables are tender.
7. Remove the pot from the heat and stir in the Parmesan cheese.
8. Season with salt and pepper to taste.

Lentil and Vegetable Stew

Ingredients

• 1 cup brown lentils
• 1 onion, chopped
• 2 garlic cloves, minced
• 3 cups vegetable broth
• 1 sweet potato, peeled and diced
• 2 carrots, peeled and diced
• 1 celery stalk, diced
• 1 can diced tomatoes
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• Salt and pepper to taste

Insturction

1. Rinse the lentils and set aside.
2. In a large pot, heat the olive oil over medium heat.
3. Add the onion and garlic and sauté until softened.
4. Add the lentils, vegetable broth, sweet potato, carrots, celery, and diced tomatoes to the pot.
5. Stir in the cumin and smoked paprika.
6. Bring the stew to a boil, then reduce the heat and let it simmer for 30-40 minutes, until the lentils are cooked and the vegetables are tender.
7. Season with salt and pepper to taste.

Roasted Sweet Potato and Chickpea Salad

Ingredients

• 2 sweet potatoes, peeled and diced
• 1 can chickpeas, drained and rinsed
• 1 red onion, sliced
• 2 cups baby spinach
• 1/4 cup crumbled feta cheese
• 2 tbsp olive oil
• 1 tsp ground cumin
• Salt and pepper to taste

Insturction

1. Preheat the oven to 400°F.
2. In a large bowl, toss the sweet potatoes, chickpeas, and red onion with the olive oil, cumin, salt, and pepper.
3. Spread the mixture in a single layer on a baking sheet.
4. Roast in the oven for 25-30 minutes, stirring occasionally, until the sweet potatoes are tender and golden brown.
5. In a large bowl, combine the roasted vegetables with the baby spinach.
6. Sprinkle with crumbled feta cheese and serve immediately.

Garlic and Herb Roasted Vegetables

Ingredients

• 1 head of broccoli, cut into florets
• 1 red onion, chopped
• 1 red bell pepper, seeded and chopped
• 1 yellow bell pepper, seeded and chopped
• 1 zucchini, chopped
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Insturction

1. Preheat oven to 400°F.
2. In a large bowl, combine the broccoli florets, chopped red onion, chopped red and yellow bell pepper, and chopped zucchini.
3. Drizzle the olive oil over the vegetables and toss to coat.
4. Add the garlic powder, dried thyme, salt, and pepper, and toss again to evenly coat the vegetables.
5. Spread the vegetables in a single layer on a baking sheet.
6. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and lightly browned.

Quinoa Stuffed Bell Peppers

Ingredients

• 4 bell peppers, tops removed and seeded
• 1 cup quinoa
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 teaspoon paprika
• 1 teaspoon cumin
• Salt and pepper, to taste
• 1/2 cup shredded cheddar che

Insturction

1. Preheat oven to 375°F.
2. In a medium saucepan, combine the quinoa and vegetable broth.
3. Bring to a boil, then reduce heat to low and simmer until the quinoa is cooked and the liquid is absorbed, about 20 minutes.
4. In a large skillet, heat the olive oil over medium heat.
5. Add the chopped onion and minced garlic and sauté until softened, about 5 minutes.
6. Add the chopped zucchini, red and yellow bell pepper, paprika, cumin, salt, and pepper, and sauté until the vegetables are tender, about 10 minutes.
7. Add the cooked quinoa to the skillet and stir to combine.
8. Stuff each bell pepper with the quinoa and vegetable mixture, and place in a baking dish.
9. Bake in the preheated oven for 30 minutes.
10. Sprinkle shredded cheddar cheese over each stuffed pepper and bake for an additional 5-10 minutes, or until the cheese is melted and bubbly.

Roasted Cauliflower and Sweet Potato Salad

Ingredients

• 1 head cauliflower, cut into florets
• 2 sweet potatoes, peeled and chopped
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• Salt and pepper, to taste
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 1/4 cup chopped fresh cilantro
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 1 clove garlic, minced
• Salt and pepper, to taste
• 1/4 cup crumbled feta cheese

Insturction

1. Preheat oven to 425°F.
2. In a large bowl, combine the cauliflower florets and chopped sweet potatoes.
3. Drizzle the olive oil over the vegetables and toss to coat.
4. Add the smoked paprika, salt, and pepper, and toss again to evenly coat the vegetables.
5. Spread the vegetables in a single layer on a baking sheet.
6. Roast in the preheated oven

Grilled Eggplant and Zucchini Salad

Ingredients

• 1 eggplant, sliced into rounds
• 2 zucchinis, sliced into rounds
• 1 red onion, sliced into rings
• 1/4 cup olive oil
• Salt and pepper to taste
• 4 cups mixed greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese
• 1/4 cup balsamic vinaigrette

Insturction

1. Preheat the grill to medium-high heat.
2. In a bowl, toss the eggplant, zucchini, and red onion with olive oil, salt, and pepper.
3. Grill the vegetables for about 5-7 minutes on each side, or until they are tender and slightly charred.
4. Once the vegetables are done, remove them from the grill and let them cool slightly.
5. In a large bowl, toss the mixed greens, cherry tomatoes, and crumbled feta cheese together with the balsamic vinaigrette.
6. Add the grilled vegetables to the salad and toss everything together.
7. Serve the salad immediately.

Creamy Asparagus Soup

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 pound asparagus, tough ends removed and chopped
• 4 cups chicken or vegetable broth
• 1/2 cup heavy cream
• Salt and pepper to taste
• Chopped chives or parsley for garnish

Insturction

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic, and sauté for 2-3 minutes until soft.
3. Add the chopped asparagus and sauté for another 2-3 minutes.
4. Pour in the broth and bring the mixture to a boil.
5. Reduce the heat and simmer for 20 minutes or until the asparagus is tender.
6. Using an immersion blender or transferring to a blender in batches, puree the soup until it is smooth.
7. Stir in the heavy cream and season with salt and pepper.
8. Serve the soup hot, garnished with chopped chives or parsley.

Sweet Potato and Kale Hash with Fried Eggs

Ingredients

• 2 tablespoons olive oil
• 2 medium sweet potatoes, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cups chopped kale
• 4 eggs
• Salt and pepper to taste

Insturction

1. Heat the olive oil in a large skillet over medium heat.
2. Add the sweet potatoes and onion, and cook for about 10-12 minutes or until the sweet potatoes are tender.
3. Add the garlic and kale, and cook for another 2-3 minutes until the kale is wilted.
4. In a separate pan, fry the eggs to your desired doneness.
5. Divide the hash onto four plates, and top each with a fried egg.
6. Season with salt and pepper to taste.
7. Serve the hash hot.

Cauliflower and Broccoli Curry

Ingredients

• 1 cauliflower head, cut into florets
• 1 broccoli head, cut into florets
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp ginger, grated
• 1 tbsp curry powder
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp turmeric
• 1 can of coconut milk
• 1 cup of vegetable broth
• Salt and pepper
• Olive oil

Insturction

1. Preheat oven to 400°F.
2. Arrange the cauliflower and broccoli florets on a baking sheet and drizzle with olive oil, salt, and pepper. Roast in the oven for 20-25 minutes until tender and lightly browned.
3. In a large pan, heat a tablespoon of olive oil over medium heat. Add the onion and sauté until softened and translucent, about 5 minutes.
4. Add the minced garlic, grated ginger, curry powder, cumin, coriander, and turmeric. Stir well and cook for 1-2 minutes until fragrant.
5. Pour in the coconut milk and vegetable broth. Bring to a boil, then reduce the heat to low and let simmer for 15-20 minutes until the sauce has thickened.
6. Add the roasted cauliflower and broccoli florets to the pan and stir until coated in the curry sauce.
7. Serve over rice or with naan bread.

Roasted Carrots and Sweet Potatoes with Ginger Dressing

Ingredients

• 4 medium-sized carrots, peeled and chopped into 1-inch pieces
• 2 medium-sized sweet potatoes, peeled and chopped into 1-inch pieces
• 2 tbsp olive oil
• 1 tbsp honey
• 1 tbsp soy sauce
• 1 tsp fresh ginger, grated
• 1 garlic clove, minced
• Salt and pepper
• Sesame seeds for garni

Insturction

1. Preheat oven to 400°F.
2. In a large bowl, whisk together olive oil, honey, soy sauce, grated ginger, minced garlic, salt, and pepper.
3. Add the chopped carrots and sweet potatoes to the bowl and toss until coated in the dressing.
4. Arrange the vegetables on a baking sheet and roast in the oven for 25-30 minutes, or until tender and lightly browned.
5. Sprinkle with sesame seeds before serving.

Vegetable Lasagna

Ingredients

• lasagna noodles
• 1 jar of marinara sauce
• 1 small zucchini, sliced into thin rounds
• 1 small yellow squash, sliced into thin rounds
• 1 red bell pepper, sliced into thin strips
• 1 yellow onion, sliced into thin strips
• 2 cups of spinach leaves
• 1 1/2 cups of ricotta cheese
• 2 cups of shredded mozzarella cheese
• 1/2 cup of grated parmesan cheese
• Salt and pepper
• Olive oil

Insturction

1. Preheat oven to 375°F.
2. Cook the lasagna noodles according to the package instructions, then drain and rinse with cold water.
3. In a large pan, heat a tablespoon of olive oil over medium heat. Add the sliced zucchini, yellow squash, red bell pepper, and yellow onion. Sauté for 5-7 minutes until the vegetables are tender.
4. Add the spinach leaves to the pan and stir until wilted.
5. In a separate bowl, mix together the ricotta cheese, salt, and pepper.
6. In a 9×13 inch baking dish, spread

Quinoa and Roasted Vegetable Bowl

Ingredients

• 1 cup quinoa
• 2 cups vegetable broth
• 2 cups mixed vegetables, chopped (such as bell peppers, zucchini, eggplant, and mushrooms)
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1/4 cup crumbled feta cheese

Insturction

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Rinse the quinoa and drain it. In a medium saucepan, bring the vegetable broth to a boil. Add the quinoa and stir well. Cover the saucepan and simmer for about 15-20 minutes, until the quinoa is cooked and the liquid is absorbed.
3. In a large mixing bowl, toss the chopped vegetables with olive oil, salt, black pepper, garlic powder, and dried oregano. Spread the vegetables in a single layer on the prepared baking sheet.
4. Roast the vegetables for 20-25 minutes, until they are tender and slightly browned.
5. To serve, divide the cooked quinoa and roasted vegetables among four bowls. Top with crumbled feta cheese.

Kale and Sweet Potato Salad with Lemon Tahini Dressing

Ingredients

• 1 large sweet potato, peeled and cubed
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• Salt and black pepper, to taste
• 6 cups kale leaves, chopped
• 1/2 cup sliced almonds
• 1/4 cup dried cranberries
• 1/4 cup tahini
• 2 tablespoons fresh lemon juice
• 1 tablespoon honey
• 1 clove garlic, minced
• 1/4 cup water

Insturction

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a mixing bowl, toss the cubed sweet potato with olive oil, smoked paprika, ground cumin, salt, and black pepper. Spread the sweet potato in a single layer on the prepared baking sheet.
3. Roast the sweet potato for 20-25 minutes, until it is tender and slightly browned.
4. In a large mixing bowl, toss the chopped kale leaves with sliced almonds and dried cranberries.
5. In a small mixing bowl, whisk together the tahini, fresh lemon juice, honey, minced garlic, and water, until the dressing is smooth and creamy.
6. To serve, divide the kale salad among four plates. Top each salad with the roasted sweet potato cubes. Drizzle the lemon tahini dressing over the salads.

Broccoli and Cheese Stuffed Chicken Breast

Ingredients

• 4 boneless, skinless chicken breasts
• Salt and black pepper, to taste
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried thyme
• 2 cups chopped broccoli florets
• 1 cup shredded cheddar cheese
• 1 tablespoon olive oil

Insturction

1. Preheat the oven to 375°F (190°C). Grease a baking dish with nonstick cooking spray.
2. Season the chicken breasts with salt, black pepper, garlic powder, onion powder, and dried thyme.
3. Use a sharp knife to cut a pocket into

Spicy Sweet Potato Fries

Ingredients

• 2 medium-sized sweet potatoes, peeled and cut into thin fries
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper
• 1/2 tsp garlic powder
• Salt and black pepper, to taste

Insturction

1. Preheat the oven to 425°F.
2. In a large bowl, toss the sweet potatoes with olive oil, smoked paprika, cayenne pepper, garlic powder, salt, and black pepper until well coated.
3. Spread the sweet potato fries in a single layer on a baking sheet.
4. Bake for 20-25 minutes, or until the sweet potato fries are crispy and golden brown.

Cauliflower and Chickpea Masala

Ingredients

• 1 head cauliflower, chopped into small florets
• 1 can chickpeas, drained and rinsed
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 tbsp grated ginger
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp turmeric
• 1/4 tsp cayenne pepper
• 1 cup vegetable broth
• 1/2 cup coconut milk
• 1 tbsp tomato paste
• Salt and black pepper, to taste
• Fresh cilantro, chopped, for garnish

Insturction

1. In a large pot or Dutch oven, heat a little bit of olive oil over medium-high heat. Add the onion and sauté until softened and translucent, about 5 minutes.
2. Add the garlic, ginger, cumin, coriander, turmeric, and cayenne pepper, and cook for another minute or until fragrant.
3. Add the cauliflower florets and chickpeas, stirring to coat them with the spices.
4. Pour in the vegetable broth, coconut milk, and tomato paste, and stir to combine.
5. Season with salt and black pepper to taste.
6. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20-25 minutes or until the cauliflower is tender and the sauce has thickened.
7. Garnish with fresh cilantro and serve with rice or naan bread.

Roasted Asparagus and Quinoa Salad

Ingredients

• 1 bunch asparagus, trimmed and cut into 1-inch pieces
• 1 cup cooked quinoa
• 1 can chickpeas, drained and rinsed
• 1/2 cup crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and black pepper, to taste

Insturction

1. Preheat the oven to 425°F.
2. Toss the asparagus with olive oil, salt, and black pepper on a baking sheet.
3. Roast for 12-15 minutes or until the asparagus is tender and slightly charred.
4. In a large bowl, combine the cooked quinoa, chickpeas, and crumbled feta cheese.
5. Add the roasted asparagus to the bowl and toss everything together.
6. Drizzle with balsamic vinegar and season with salt and black pepper to taste. Serve warm or at room temperature.

Mixed Berry Parfait

Ingredients

• Mixed berries (blueberries, raspberries, strawberries)
• Greek yogurt or coconut yogurt
• Honey or maple syrup

Insturction

Layer mixed berries and yogurt in a glass. Drizzle with honey or maple syrup.

Chocolate Avocado Mousse

Ingredients

• Ripe avocado
• Cocoa powder
• Honey or maple syrup
• Vanilla extract

Insturction

Blend avocado, cocoa powder, honey/maple syrup, and vanilla extract until smooth.

Chia Seed Pudding with Mango

Ingredients

• Chia seeds
• Coconut milk
• Mango chunks
• Shredded coconut

Insturction

Mix chia seeds with coconut milk. Refrigerate overnight. Top with mango chunks and shredded coconut.

Roasted Banana Ice Cream

Ingredients

• Ripe bananas
• Cinnamon
• Nutmeg

Insturction

Roast bananas with cinnamon and nutmeg. Blend until creamy and freeze.

Yogurt Parfait with Nuts and Seeds

Ingredients

• Greek yogurt or coconut yogurt
• Mixed nuts and seeds (almonds, walnuts, pumpkin seeds)
• Berries or sliced fruit

Insturction

Layer yogurt, nuts/seeds, and fruit in a glass or bowl.

Baked Apples with Cinnamon

Ingredients

• Apples
• Cinnamon
• Honey or maple syrup
• Chopped nuts (optional)

Insturction

Core apples, sprinkle with cinnamon, drizzle with honey/maple syrup, and bake until tender. Top with chopped nuts if desired.

Almond Butter and Banana “Ice Cream”

Ingredients

• Frozen bananas
• Almond butter
• Cacao nibs or dark chocolate chips

Insturction

Blend frozen bananas with almond butter until creamy. Mix in cacao nibs or chocolate chips.

Berry Coconut Chia Popsicles

Ingredients

• Mixed berries
• Coconut milk
• Chia seeds
• Honey or maple syrup

Insturction

Blend berries and coconut milk. Mix in chia seeds and sweetener. Pour into popsicle molds and freeze.

Cinnamon Roasted Pears

Ingredients

• Pears
• Cinnamon
• Honey or maple syrup
• Greek yogurt or coconut yogurt

Insturction

Slice pears, sprinkle with cinnamon, drizzle with honey/maple syrup, and roast. Serve with a dollop of yogurt.

Blueberry Chia Seed Pudding

Ingredients

• 1 cup milk (any kind will work)
• 1/2 cup blueberries
• 1/4 cup chia seeds
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract

Insturction

In a jar or container with a tight-fitting lid, mix together the milk, blueberries, chia seeds, honey, and vanilla. Cover and refrigerate for at least 2 hours or overnight. The pudding will thicken as it sits. Stir the pudding before serving and enjoy cold.