Summer Fruit Salad

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This is no ordinary fruit salad! A medley of fresh, antioxidant-rich fruits is paired with crunchy granola, tangy feta cheese, and finished off with a honey lime drizzle.

Ingredients

2 cups fresh strawberries
2 cups fresh peach slices
2 cups fresh kiwi slices
6 basil leaves
¼ cup fresh lime juice
1 tbsp honey
½ cup granola
½ cup feta cheese crumbles
*optionalsprinkle 1 tsp. chia seeds on top of each serving

Directions

Slice all fruits into bite size pieces and place in a large bowl. Roll basil leaves together, slice into ribbons, and add to bowl.

Mix lime juice, basil, and honey in small bowl. Drizzle over the larger bowl of mixed fruit and gently incorporate.

To plate, place 1 cup of mixed fruit in a small bowl and top with about a tbsp. of feta cheese crumbles and a tbsp. of granola and serve at room temperature.

NOTE: For extra protein and fiber, top with a tsp. of chia seeds.

Peaches N’ Cream Overnight Oats by Noel Ugarte, MS, RD | Registered Dietician

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This yummy breakfast tastes great and is super easy to whip up before bedtime to enjoy the next morning. Swap out the peaches for seasonal fruit and enjoy a variety of flavors throughout the year.

Ingredients

¾ cup oats(quick cooking rolled oats work best)
½ cup fat-free cottage cheese
¾ cup skim milk(if preferred, substitute unsweetened almond milk or unsweetened soy milk)
½ fresh peachdiced
1 tbsp hemp seeds
1 tbsp chia seeds
½ tsp ground ginger
¼ tsp ground tumeric

Directions

Combine all ingredients in a large mason jar.

Mix until all ingredients are well combined, and the milk is evenly distributed throughout.

Seal tightly and place in the refrigerator for at least 3 hours, up to 4 days.

Tips:

If you do not enjoy peaches, have fun experimenting with other fruit and spice combinations. Try ½ an apple with cinnamon and nutmeg, ½ cup blueberries with cinnamon, strawberries with cocoa powder, etc.

This recipe is great for weekly meal prep. Simply multiply ingredients by 4 and divide evenly between 4 containers. Store in the refrigerator for up to 4 days.

Very Berry Parfait

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Look no more for a tasty very berry parfait recipe that’s packed with antioxidants, fiber, and just enough sweetness to wake up those taste buds first thing in the morning. Or, try this as a healthy dessert when you’re craving something sweet.

Ingredients

½ cup plain or vanilla non-fat Greek yogurt
¼ cup mixed berries
2 tbsp granola

Directions

Place Greek yogurt in a small bowl.

Prepare your fruit by washing and cutting it into small pieces. Place fruit on top of yogurt.

Measure out granola and sprinkle on top of the yogurt and fruit. If your granola does not have any nuts or seeds, add an additional tablespoon for added fiber and protein.

Breakfast Bean Burritos

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Breakfast burritos are an easy to freeze or store option for weekly meal preparation. This recipe includes plenty of vegetables and delicious fiber-filled beans for a healthy and filling breakfast. The best part is you can add any toppings you love like avocado, cilantro, lime, hot sauce, salsa, and more!

Ingredients

2 clove garlicminced
¼ cup onion
1 tbsp oil
12 whole eggsor 16 egg whites
¼ cup skim milk
¼ tsp salt
¼ tsp black pepper
1 cup fresh spinach
½ cup reduced fat cheddar cheeseshredded
4 oz can of green chilesdrained
15 oz can of black or pinto beansrinsed and drained
10 whole wheat tortillas6-7 inches
*optionalavocado, cilantro, jalapeños, lime, hot sauce, salsa, green onion, and fat-free plain yogurt

Directions

Crack the eggs into a medium bowl and add milk. Whisk until well blended.

Add the eggs to the saucepan. Cook on medium heat until eggs are firm, stirring frequently.

Add spinach and cheese. Cover the saucepan and turn off the heat. Keep covered until spinach is wilted and cheese is melted; 3-5 minutes.

Add the chiles and beans to the eggs and stir until ingredients are evenly distributed.

Consider warming the tortillas in a frying pan, over an open flame, or in the microwave.

Spoon equal amounts of the egg and bean mixture into each tortilla, leaving yourself enough room to fold the burrito neatly. If you choose to add avocado, you may need to use more tortillas.

Serve warm with hot sauce or salsa. The remaining burritos can be wrapped in parchment paper and stored in the refrigerator or placed in the freezer. The parchment makes it easy to label/date and warm up in microwave. You can grab a rectangular or square size container (do not need a lid) to place burritos in for easy storage.

Overnight Chocolate Chia Seed Pudding

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This Chocolate Chia pudding is naturally sweetened, vegan, and gluten free and the best part is, you can have it for breakfast. That’s right – chocolate for breakfast is a thing and we’re telling you to go for it! Loaded with nutrients like fiber and protein, you won’t feel guilty one bit after finishing the last drop, including licking the spoon.

Ingredients

¼ cup cacao powder or unsweetened cocoa powder
5 tbsp maple syrup
½ tsp ground cinnamon
1 pinch salt
½ tsp vanilla extract
1 ½ cups unsweetened almond milk
½ cup chia seeds

Directions

To a small mixing bowl add cacao powder (sift first to reduce clumps), maple syrup, ground cinnamon, salt, and vanilla and whisk to combine. Then add a little dairy-free milk at a time and whisk until a paste forms. Then add remaining dairy-free milk and whisk until smooth.

Add chia seeds and whisk once more to combine. Then cover and refrigerate overnight, or at least 3-5 hours (until it’s achieved a pudding-like consistency). It may also be helpful to give the mixture an extra whisk/stir once it has been in the refrigerator for 30-45 minutes.

Leftovers keep covered in the fridge for 4-5 days, though best when fresh. Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.

Hemp Heart Energy Bites

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These vegan bites are quick and simple to make. Made with wholesome ingredients packed with fiber, protein, and just the perfect amount of sweetness!

Ingredients

1 cup oatsrolled or quick
½ cup hemp hearts
6 datespitted and chopped
3 tbsp maple syrupyou can also use agave
½ tsp vanilla extract
½ tsp cinnamon
pinch of salt
¼ cup wateras needed

Directions

Place all ingredients in food processor, except for the water, and blend until combined. Use the water one tablespoon at a time if needed, if the mixture isn’t clumping up. Don’t worry if it seems a little too sticky, it will become a bit stiffer once refrigerated. If the mixture is too wet, try adding a pinch or two of oats.

Next, roll bits of dough into one-inch balls. If dough seems too sticky to roll, refrigerate the dough for about 20 minutes before rolling. You should expect about 12 balls. You can roll them in a variety of ingredients. If rolling in powders, be sure to gently lift and drop your coated balls a few times an inch or two above a hard surface to let any excess powder fall off.

Store in the refrigerator and eat within a couple weeks or so. Or, freeze them to store for a longer amount of time.

Almond Flour Banana Bread

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This fragrant and comforting almond flour banana bread is packed with healthful nutrients and makes for a perfect breakfast or delicious treat.

Ingredients

cooking spray for the pan
3 large eggs
3 very large ripe bananaswell mashed
1 tbsp vanilla extract
2 tbsp honey
2 cups almond flour
1 tbsp ground cinnamon
¼ tsp salt
1 tsp baking soda

Directions

Preheat oven to 350°F. Line a small loaf pan (8.5 X 4.5 inches) with parchment paper strips, leaving an overhang on each side of the pan. Lightly spray the lined pan with oil.

In a medium bowl, whisk together the eggs, mashed bananas, vanilla, and sweetener.

Gradually whisk in the almond flour, cinnamon, salt, and finally the baking soda. Whisk until smooth.

Using a rubber spatula, transfer the batter to the prepared pan. Gently tap the pan on the counter top to evenly distribute the batter.

Bake the banana bread until browned and set, and a toothpick inserted in its center comes out dry, 40 Minutes.

Using the excess parchment paper as handles, carefully remove the banana bread from the pan and transfer it to a wire rack. Carefully remove the parchment, to allow air to circulate.

Cool the bread completely on the cooling rack, about 2 hours. Slice it into 12 slices, and serve.

Peanut Butter Overnight Oats

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Overnight oats are such a treat first thing in the morning, offering plenty of protein, fiber and healthful nutrients that will help you feel fuller longer. Whether you serve cold or warm, you’ll enjoy all the flavors equally.

Ingredients

½ cup almond milk(or other dairy-free or dairy-based milks)
¾ tbsp chia seeds
2 tbsp nut butter
maple syrup(or sub coconut sugar, organic brown sugar, or stevia to taste)
½ cup rolled oats(rolled oats are best, vs. steel cut or quick cooking)
Your choice of fruit, flaxseed or granola

Directions

To a jar or small bowl with a lid, add almond milk, chia seeds, peanut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The peanut butter doesn’t need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day).

Add oats and stir a few more times. Then, press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
3. Cover securely with a lid or seal and set in the refrigerator overnight (or for at least 6 hours) to set/soak.

The next day, open and enjoy as is or garnish with desired toppings (see options above). See more flavor/topping suggestions in the blog post above!

OPTIONAL: You can also heat your oats in the microwave for 45-60 seconds (just ensure there’s enough room at the top of your jar to allow for expansion and prevent overflow), or transfer oats to a saucepan and heat over medium heat until warmed through. Add more liquid as needed if oats get too thick/dry.

Overnight oats will keep in the refrigerator for 2-3 days, though best within the first 12-24 hours in our experience. Not freezer friendly.

Tofu Breakfast Scramble by Rhyan Geiger, RDN

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This tofu scramble is a classic heart healthy vegan breakfast that’s packed with nutrients and tons of flavor! This complete meal is a great way to start your day.

Ingredients

2 tbsp nutritional yeast
1 tsp chili powder
1 tsp ground cumin
1 tsp black salt if you can't find it, use sea salt
¾ tsp turmeric
¼ tsp garlic powder
1 tbsp olive oil
1 ½ cups sliced button mushrooms
1 red pepperdiced
½ yellow oniondiced
2 cloves garlicminced
454 g block medium-firm tofu
2 cups canned black beansdrained and rinsed

Directions

Add all of the spice mix ingredients into a bowl and stir to combine.

Heat a large skillet over medium-high heat and add the olive oil. When hot, add the mushrooms, pepper, onion, and garlic and sauté for about 8 minutes until everything just starts to brown.

Add the tofu blocks and break it apart with your spoon until you get a nice scramble texture with lots of chunks. Stir in the spice mix and black beans. Heat through for another 5 – 8 minutes until hot.

Serve hot with a serving of whole-wheat toast.

Citrus Cantaloupe Smoothie

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Kale ranks as the most nutrient-dense food available, closely followed by hemp seeds, which provide essential healthy fats and protein. Add some cantaloupe and oranges for sweetness, and you’ve crafted a fully balanced meal in a glass.

Ingredients

1 large bunch of kalerinse, remove ribs and chop
½ zucchinidiced
½ cup cantaloupediced
1 small orangepeeled and sectioned
1 tbsp hemp seeds
½ cup milk
Iceas desired

Directions

Combine all ingredients in a blender, putting the ice or any frozen foods near the blade.

Add more liquids (milk, juice, water) as needed to blend everything smoothly.

Notes: Always include protein in your smoothies. Great additions are: milk, coconut milk, soy milk, yogurt, protein powder, nuts, nut butter, and flax, chia, hemp, pumpkin, or sunflower seeds.