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.

Mixed Berry Sorbet

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Mixed berries combined with fresh ginger makes a beautiful and zingy sorbet, perfect for dessert or if you’re like me, after a long day by the pool. And, as a bonus, this tasty treat delivers a punch of antioxidants and is a great sources of fiber, a nutrient important for a healthy digestive system. Ummm…dare I say, this dessert is healthy?

Ingredients

4 cups mixed berries (about 1 ¼ pounds)fresh or frozen (see notes)
¾ cup water
2 tbsp fresh lemon juice
1 tsp fresh lemon zest
½ tsp fresh gingerfinely grated
¼ cup sugar

Directions

Puree berries until smooth in a food processor or blender. Set aside.

Combine water, lemon juice, ginger and water in a small saucepan over medium heat, stirring, until the sugar is completely dissolved.

Stir the syrup into the fruit puree and blend until incorporated. Add lemon zest and pulse for 5-10 seconds.

Pour mixture into a shallow metal cake pan and seal with an airtight lid. Store in the refrigerator until cold, about 4 hours.

Transfer the sorbet into the freezer, about 6 hours.

NOTES: If using frozen fruit, measure frozen and then thaw before pureeing. This dessert lasts up to 1 week in the freezer, if it makes it that long? Before serving, let soften on counter slightly. You may need to break up junks in a blender, creating a smooth consistency. I like to serve sorbet in a fun glass or bowl.

Rice Noodle Salad with Veggies

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If you are looking for a cold grab-and-go salad that offers a sweet and tangy bite that is nutritious and delicious…you came to the right place! This salad, also called bun in Vietnamese, is easy to make for a work lunch and delicate enough for a weekend meal during the summer months.

Ingredients

8 oz thin rice noodles
¾ cup rice vinegar
2 tbsp canola oil
2 tbsp sugar
½ tsp Celtic sea salt
¼ tsp white pepper
1 cup finely shredded carrot
1 cup finely shredded red pepper
1 cup finely shredded yellow pepper
1 cup finely shredded zucchini
¼ cup fresh cilantro leavesfinely chopped (garnish)
1 green onionthinly sliced at an angle (use only the green part for garnish)

Directions

Soften our cook thin rice noodles according to package directions. Drain and transfer them to your cutting board and chop twice so they are more of a bite size noodle in length. These can be made the day before you plan to use them, just keep them in a sealed container in your refrigerator.

Before mealtime, place noodles in a large mixing bowl and set aside.

Make the sauce. Place vinegar, oil, sugar, salt and white pepper in a bowl and whisk until ingredients are well incorporated. Add carrot, zucchini, red and yellow peppers and mix together.

Add sauce and veggies to noodles and incorporate. Sprinkle in cilantro and green onion.

NOTES: I like to use white pepper for this dish because it has a slightly hotter taste and is not visually seen, unlike black pepper which distracts the eye in a delicate dish like this.

Thai Grilled Chicken Legs with Sweet and Spicy Dipping Sauce

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When I’m at the grocery store, I always sweep through the meat section for deals even if I don’t necessarily need anything. More times than not, I find a steal of a deal on chicken legs. I came up with this recipe because it’s so easy to make and tasty to eat, pleasing everyone with a little sweet and a little spicy.

Want in on a little secret? I prep the chicken in the morning to save time later. First, I clean up the chicken, then place in a Ziploc bag and store in fridge. That way when I get home, I can prep everything else and get to cookin!’

Ingredients

For chicken:
4 lbs chicken drumbsticks
3 cloves garlicroughly chopped
2 tbsp cilantro stemschopped
1 green onionsliced
2 tbsp fish sauce
1 cup coconut milk
1 pinch Celtic sea salt
1 pinch fresh cracked black pepper
For sauce:
½ cup rice wine vinegar
½ cup sugar
1 tsp red pepper flake
1 tsp minced garlic
¼ tsp Celtic sea salt

Directions

Make the marinade for the chicken first. Combine all ingredients in a bowl and pour over the meat and place back in the fridge until the grill is hot and you are ready to cook.

Preheat the grill on medium.

Prepare sauce. Heat vinegar to a boil and add sugar to dissolve, turn heat down to simmer and add crushed red pepper and garlic. Remove from heat and add salt and stir. Pour into a serving bowl and set aside to cool.

Prep the grill with a paper towel with olive oil on it – take tongs to wipe the surface so the meat doesn’t stick. Pull chicken from marinade and place on grill. Toss bag and contents. Rotate chicken on grill every few minutes so all sides are browned and thoroughly cooked. Use a thermometer inserted in the biggest part of one of the drumsticks to check and make sure it reads 165 degrees. About 15-20 Minutes.

Serve with dipping sauce.

NOTES: If you don’t have a grill, you can broil the chicken in your oven. Make sure the rack is about 5 inches from the heat. Preheat broiler to high. Place chicken in a roasting pan and lay on rack, leaving the oven door cracked open an inch (I always put the oven light on too). Check after 8 Minutes or so; the legs should be browning at this point. Use tongs to turn them over and brown other side. Use a thermometer to make sure the meat is at 165 degrees, about an addition 8 Minutes more.

Garlic Parmesan Spinach Spaghetti Squash

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Looking for a healthy fun alternative to pasta that the whole family will enjoy? Dress up a spaghetti squash with aromatic garlic and leafy greens topped with a creamy cheese sauce – YUMM! Serve as is or add your favorite protein on the side. I always keep a rotisserie chicken in my refrigerator for meals like this, especially when we are on the run.

Ingredients

1 spaghetti squash
1 tbsp garlicminced
1 tsp olive oil
5 oz fresh spinachchopped
½ cup cream
½ cup parmesan cheesefreshly grated
½ cup mozzarella cheeseshredded
Celtic sea salt and fresh cracked black pepper to taste

Directions

Pre-heat oven to 400 degrees.

Wipe squash off with warm water. Then pierce 5-6 slits with a knife and place in microwave for 3-5 minutes.

Slice squash in half and scoop out seeds.

Place both halves (cut side up) and rub with olive oil. Season with salt and pepper. Turn squash face-down, place on a rimmed baking dish and roast for approximately 40 Minutes or until tender and easily pierces with a fork.

While the squash is roasting, make the sauce.

In a skillet on medium-high heat, drizzle olive oil and add garlic. Add chopped spinach and stir until wilted.

Add cream and parmesan cheese and stir well. Season with salt and pepper and remove from heat.

Once the squash is done roasting, use an oven mitt to turn both sides face up. Take a fork and separate the strands to create the ‘noodle effect.’

Pour sauce over each half and mix with spaghetti strands. Top with mozzarella cheese and bake at 350 degrees for about 20 Minutes. For a golden cheesy topping, flip oven to broil just until the cheese is lightly browned. Enjoy!

NOTES: Feel free to substitute kale or other leafy greens instead of spinach. If this is your whole meal, a serving is equal to one half of squash. If adding a protein, 1 serving is equal to ¼ squash.

Breakfast Enchiladas with Green Poblano Sauce

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Whether you are having a brunch get-together or cooking a fun weekend breakfast, this delicious recipe is guaranteed to warm the hearts of your family and guests. The best part is you can fill them with your favorite protein. Try shredded chicken, ground turkey, or even black beans.

Ingredients

1 tbsp olive oil
½ lb russet potatoespeeled, diced and then lay on kitchen cloth to remove moisture
1 tbsp chili powder
1 tbsp cumin
1 lb shredded chicken Tip – buy an 'already cooked' rotisserie chicken to save time
5 eggs (or 10 egg whites)beaten
1 ½ cups Mexican style cheeseshredded
4 cups Roasted Poblano Sauce
12 corn tortillaswhite or yellow (# may vary depending on size of pan you're using)
1 cup queso fresco cheesecrumbled
2 tbsp fresh cilantro or flat leaf parsleychopped, garnish

Directions

Heat a large skillet to medium high heat. Add olive oil and potatoes. Sprinkle in half of the spices and stir to incorporate. Continue to stir occasionally until golden brown. Transfer to a bowl and set aside.

Use same skillet to warm through the shredded rotisserie chicken (you can choose a different protein if you’d like). Transfer to a bowl and set aside.

Turn heat to low and add the eggs and push around gently in the pan until barely scrambled. Add the potatoes, chicken, half of the shredded Mexican cheese and half of the poblano sauce to incorporate all ingredients.

Preheat oven to 350 degrees. Lightly spray a 9×13 baking dish and pour a thin layer of sauce over the bottom. Lay out your tortillas on a cutting board and lightly dip both sides in sauce (take 2 tablespoons of sauce and add it to a bowl with 3 tablespoons water). Spoon filling on one side and roll up. Place rolled enchiladas seam side down. Pour the remainder of the sauce over the top of dish and sprinkle the remainder of the shredded Mexican cheese over the top.

Bake for 20 Minutes until bubbly and hot. Take out of oven and add chopped cilantro and crumbled queso fresco cheese. Enjoy!

NOTES: If you choose to make a double batch (maybe one with shredded chicken and one with ham), let the one you are not eating set out and cool. Then seal, label and place in freezer.

Roasted Poblano Sauce

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A versatile sauce that can be made ahead and used on just about anything!

Ingredients

For roasting:
1 tbsp olive oil
4 garlic cloves
1 onionpeeled and coarsely chopped
2 poblano pepperde-veined and seeded
For the rest of the sauce:
6 tbsp butter
½ cup flour
2 cups milkwarm in microwave
2 cups chicken or vegetable brothwarm in microwave
1 tsp salt
1 tsp pepper

Directions

Preheat oven to 375 degrees. Wrap garlic in foil with a light drizzle of olive oil. Toss the poblanos and onion with the remaining oil. Place all 3 items on a baking sheet and roast for 25-30 Minutes or until very soft.

Melt butter in saucepan and whisk flour in until a thick paste forms. Slowly add the warm milk and broth and whisk until sauce is smooth and thickened. This usually takes about 5-10 minutes.

Add half of the sauce into a blender with the roasted vegetables and blend until mostly smooth.

Transfer sauce back to the pan with remainder sauce and combine. Taste and adjust seasoning as you like. Enjoy!

NOTES: The longer you leave the sauce to simmer, the thicker it will get. If it gets too thick, thin with some warm broth or water. You can also make a double batch of this sauce and store in freezer.

Kohlrabi Slaw

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Have you ever had Kohlrabi? Kohlrabi is part bulb, part greens. Taste and texture of radish, jicama, broccoli and collard green. Don’t be intimidated by this underrated vegetable that is packed with nutrients!

Season: This cool-weather crop is best early fall – spring.

How to store: Cut off leaves, wrap in a damp paper towel, and put in a Ziploc bag. Leaves last three to four days and bulbs can last several weeks.

Ingredients

1 large kohlrabi bulbcut into matchsticks
1 large applecut into matchsticks
1 tbsp olive oil
1 tbsp fresh lemon juicestrained
Celtic sea salt and fresh cracked black pepper to taste

Directions

Mix kohlrabi and apple matchsticks (both peeled or not) with olive oil and fresh lemon juice. Season with salt and pepper.

NOTES: When shopping for this veggie, check the bulb to see if it’s young (tender). If it’s not, you may want to peel the rough skin off.