Healthy Oat Cookies

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If you are always on the go with little time to eat a full meal, grab a few of these healthy cookies and toss in your bag. They make a great anytime snack and provide fiber, protein, and nutrients your body needs to keep going.

Ingredients

2 cups gluten-free rolled oats
2 cups gluten-free oat flour
¾ cup raisins
½ cup hemp seeds
¼ cup chia seeds
2 tsp baking powder
2 tsp cinnamon
2 tsp fresh orange zest
½ tsp salt
¼ tsp nutmeg
1 cup applesauce
½ cup pure maple syrup
½ cup semi-sweet chocolate chips

Directions

Preheat the oven to 350 degrees. Line a baking sheet with parchment paper.

Grab a large bowl and combine all dry ingredients. Stir until combined.

Zest 1 medium orange and add to mixture. Stir in semi-sweet chips, raisins, applesauce and maple syrup.

Use a spoon or small cookie scoop to drop dollops (about 1 Tbsp. each) onto baking sheet. Gently press down to make cookie shape. Bake until golden brown, about 14-15 minutes.

Remove from heat and transfer to cooling rack. Once cookies have completely cooled, package in servings of two cookies each.

NOTES: You can swap maple syrup with raw honey or chocolate chips for carob chips. Even switch up the fruit by swapping raisins for finely chopped dried apricots or dates. It just really depends on the level of sweetness you want and what you have on hand.

Ginger Roasted Salmon

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There are several health benefits of salmon. A fatty fish, loaded with nutrients that is tasty, versatile and widely available no matter where you live. This fish is rich in omega-3 fatty acids and a great source of protein.

There are several ways you can incorporate this fish into your diet. My favorite way to cook salmon is to roast it in the oven alongside broccoli flowerets and serve as is or on top of a serving of brown rice or quinoa.

Ingredients

1 tbsp toasted dark sesame oil
1 tbsp reduced-sodium tamari soy sauce
1 tbsp rice vinegar
1 tbsp fresh grated ginger
1 tbsp fresh grated garlic
1 tbsp molasses
8 cups large broccoli floretsabout 1 lb
1 ¼ lbs wild salmoncut into 4 portions
2 tsp toasted sesame seeds
Celtic sea salt and fresh cracked black pepper to taste

Directions

Preheat oven to 425 degrees. Coat a baking sheet with cooking spray (make sure it has a rim around all sides to avoid the glaze from dripping off sides).

Grab a medium size bowl and whisk oil, tamari, vinegar, ginger, garlic and molasses. Taste and add salt and pepper as needed. Set aside.

Roast broccoli for 5 minutes. Move it to one side of the pan and place salmon on other side. Brush 2/3 of the glaze over the salmon on both sides. Roast until the salmon is just cooked through, about 8-10 minutes more.

Take sheet out of oven and let rest. Place salmon and broccoli on plate and drizzle reserved glaze over the top. Serve with a bed of brown rice or quinoa.

NOTES: I will sometimes steam baby bok choy as an alternative veggie if it’s available at my grocery store.

Chili-Cheese Party Nachos

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Two of my favorite food staples are corn tortilla chips and Jalapenos. More often, than not, the phone rings and before I know it, family and friends are headed to my house to watch a game and eat. Chili-cheese nachos are a quick go-to meal that takes only 30 minutes to prepare. I’ll let you in on a little secret I have been known to make an extra batch of this health chili and freeze it so that when the phone rings all I have to do is thaw and warm on the stove top, saving even more time!

To make it fun, (and keep yourself out of the kitchen when company arrives) I prepare all the toppings ahead of time. Grab a few bowls and fill with various toppings for your guests to add to their nachos.

Ingredients

1 lb lean organic ground beef
1 can black beansrinsed and drained
¾ cup white onionfinely chopped
¾ cup red bell pepperfinely chopped
6 cloves garlicfinely chopped
2 tbsp chili powder
1 tbsp ground cumin
2 tsp dried oregano
14 oz can diced tomatoes
¼ cup water
8 oz corn tortilla chips
2 cups cheddar or pepper jack cheeseshredded
Toppings:
chopped white onion
sliced jalepenos
sliced avocados
chopped tomatoes
chopped cilantro leaves
low-fat plain Greek yogurtor light sour cream

Directions

Preheat oven to 350 degrees.

Cook hamburger, onion, bell pepper, garlic and spices in a large skillet over medium-high heat, about 8-10 Minutes. Once meat is broken up and brown, stir in diced tomatoes with juice and water. Simmer for 5 minutes. Add black beans and stir to incorporate evenly.

Cover 2 baking sheets with parchment or aluminum foil and layer trays with chips. Top chips with chili and sprinkle with cheese over the top. Bake until cheese is melted, about 7 Minutes.

Place pot warmers on table and take baking sheets out of oven and place a top to protect table from the heat.

Place plates and serving spoons for each of the toppings on the table and guests can create their own nachos to their liking. Enjoy!

NOTES: If you are using a batch of chili previously frozen, thaw in a skillet over medium-high heat, about 10-12 Minutes. Break up into chunks. Add ¼ cup water or low sodium beef broth to reconstitute the meat. Follow all other steps as written.

Crispy Roasted Chickpeas

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If you are looking for a healthy snack alternative that still has the crunch and flavor you love, try making these super simple roasted chickpeas. Not only are these little legumes packed with protein and nutrients, they are packed with fiber and low in fat!

Ingredients

15 oz can of chickpeas
1 tsp olive oil
¼ tsp salt
¼ tsp garlic powder
¼ tsp chili powder

Directions

Preheat oven to 400F. Grab a baking sheet and spray with non-stick spray.

Drain and rinse a 15oz. can of chickpeas/garbanzo beans. Thoroughly pat dry. Discard any skins that are removed as you dry them.

Layer beans out on baking sheet. Bake for 15 Minutes.

Rearrange beans on sheet by gently shaking the sheet (using oven mitt). Bake until browned, about 15-25 Minutes.

Transfer beans to a medium bowl. Drizzle olive oil and seasoning over beans and toss to coat.

Let cool before serving and enjoy!

NOTES: If you like snacks spicy, add cayenne powder to taste.

Huevos Rancheros

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Looking for a quick breakfast packed with flavors that are sure to wake you up first thing in the morning? This simple Huevos Rancheros recipe is the perfect start to your day.

Ingredients

1 corn tortilla
2 tbsp black beanssmashed
1 egg
1 tsp cilantro leaveschopped
¼ tsp chili powder
¼ tsp ground cumin
2 cherry tomatoeschopped
1 tsp lime juice
¼ tsp smoked paprika
¼ tsp jalapenofinely chopped
1 tbsp avocadosmashed
¼ cup mixed greensfinely chopped
1 tbsp cotija cheese
salt and black pepper to taste

Directions

Place a medium skillet over medium heat. Coat both sides of the tortilla with cooking spray and a pinch of chili powder. Cook for 30 seconds on each side and place on a plate.

Pull the skillet away from the heat and coat with cooking spray.

Return skillet to stove, add beans, all spices, and lightly smash beans. Cook for 2 minutes.

Pour the beans over the tortilla. Wipe skillet out and place back on the stove. Coat the skillet with cooking spray. Cook egg until the yolk is set. Slide the egg on top of the beans.

In a small bowl, toss greens, lime juice, cilantro, jalapeno, and tomatoes. Top beans with mixture, add avocado smash, and season with salt and pepper to taste.

Top with cotija cheese. Enjoy!

NOTES: Running short on time, use your favorite salsa instead. Enjoy the heat? Add more jalapeno (with seeds) and top with your favorite hot sauce.

Grilled Fish Tacos with Peach Salsa

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Kick ‘Taco Tuesday’ up a notch this summer with this healthy fish taco and peach salsa recipe.

Ingredients

For the salsa:
15.25 oz peach halvesdrained, rinsed, and chopped, about 1 cup
½ cup red bell pepperfinely chopped
¼ cup red onionfinely chopped
1 whole jalapeno pepperrinsed and finely chopped
1 tbsp fresh cilantro leavesfinely chopped
2 tsp fresh squeezed lime juice
For the fish:
4 tilapia filletsabout 1 lb
1 tbsp chili powder
¼ tsp low-sodium taco seasoning
1 tsp ground cumin
8 6 inch torillaswarmed

Directions

For the salsa: In a medium bowl, add peaches, bell pepper, onion, jalapeno, cilantro, and lemon juice. Cover and refrigerate until ready to use.

For the fish: Heat grill or grill pan over medium-high heat. Pat fish dry with paper towels and transfer to a plate.

In a small bowl, stir in chili powder, taco seasoning, and cumin.

Rub fish with spice mixture thoroughly.

Place fish on hot greased grill grates (or pan over stove).

Cook 4 minutes on one side and flip over on opposite side to finish off, another 4 minutes.

Remove fish from pan and place on cutting board. Thinly slice.

Fill each tortilla with ½ fish fillet and 1/3 cup salsa.

Blueberry Whole-Grain Coffeecake

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Switch up your morning routine this delicious coffeecake packed with blueberries that are loaded with antioxidants, vitamin K and fiber along with many other important micro nutrients. This dish is also great for brunch.

Ingredients

½ cup skim milkor almond milk
1 tbsp white vinegar
2 tbsp canola oil
1 tbsp vanilla extract
1 free range egg
⅓ cup packed brown sugar
1 cup whole-wheat pastry flour
½ tsp baking soda
½ tsp cinnamon
⅛ tsp Celtic sea salt
1 cup frozen organic blueberries
¼ cup low-fat granolaslightly crushed

Directions

Heat oven to 350 degrees. Spray an 8-inch round cake pan with cooking spray and coat with whole-wheat flour.

In large bowl, mix milk, vinegar, oil, vanilla, egg and brown sugar until smooth. Stir in flour, baking soda, cinnamon and salt until moistened.

Fold in half of the blueberries into the batter.

Spoon into the prepared pan. Sprinkle with remaining berries and top with granola.

Bake 25-30 Minutes until golden brown. Use toothpick and insert into the center of the cake. If it comes out dry and clean, it is done. If it comes out wet, you may need a few extra minutes.

Take out of oven and place on cooling rack for 10 Minutes. Cut slices and serve warm.

Spaghetti and Turkey Kale Meatballs

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Try our spin on a classic dish of spaghetti with meatballs. A healthier version with a little heat will kick this common dinner into overdrive!

Ingredients

5 oz kale leavesfinely chopped
⅓ cup whole grain bread crumbsunseasoned
¼ cup fresh grated parmesan cheese
2 free range eggs
2 garlic clovesfinely chopped
1 tsp Celtic sea salt
¼ tsp red pepper flakesif you like it hot, add more
8 oz ground turkey
1 package whole wheat fettucine pastayou can use any type of noodle
25 oz jar of organic tomato sauce
¼ cup flat leave parsleychopped

Directions

Preheat oven to 450 degrees.

Finely chop kale and garlic. Set aside.

In a medium bowl, add ground turkey, kale, bread crumbs, cheese, eggs, garlic, salt and red pepper flakes. Mix until fully incorporated.

Roll into small balls and place on cooking sheet. Put in oven for 25-30 Minutes (depending on meatball size) until fully cooked.

Warm sauce in a pan on low.

Cook off pasta by following directions on package.

Serve pasta on a plate, add 3 or 4 meatballs and pour sauce over the top. For garnish, sprinkle on parmesan and parsley.

Banana Oat Protein Pancakes

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These pancakes make for a delicious and nutritious breakfast.

Ingredients

2 ripe bananasmashed
2 eggs
¾ cup old fashioned oats
4 tbsp flax seeds and/or chia seedsyou can choose any ratio that equals 4 Tbsp
1 tsp baking powder
1 pinch salt
1 dash cinnamon
1 dash vanilla extract
½ cup almond milk
1 cup walnutschopped

Directions

Combine ingredients in a large bowl and let sit for 10-15 Minutes so the mixture can thicken.

Grease a skillet and heat on medium. Pour approximately ¼ cup of batter onto the skillet and let cook until the batter starts to solidify and you can easily slide a spatula under the pancake (3-4 minutes); flip and cook for another 2-3 minutes.

Serve with maple syrup, walnuts, and banana slices. Makes approximately 8 pancakes.

Strawberry Spinach and Feta Salad

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This salad boasts a delightful sweet and tangy taste, is simple to prepare, and serves as an excellent dish to bring to your next gathering.

Ingredients

2 ½ tbsp balsalmic vinaigrette
2 tbsp olive oil
2 tbsp strawberry preserves
¼ tsp salt
1 ½ cups fresh strawberriessliced
5 oz baby spinach
½ cup feta cheesecrumbled
1 tbsp black sesame seeds

Directions

Whisk together the balsamic vinegar, olive oil, preserves, sesame seeds, and salt in a large salad bowl.

Add strawberries and spinach and toss with dressing.

Top with crumbled feta and serve immediately.

NOTES: Walnuts make a great substitution if you do not have black sesame seeds. They are an excellent source of vitamins and minerals.