Berry Chia Overnight Oats

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Mornings can be hectic and busy – especially with little ones to take care of. Before you know it, everyone has piled into the car to head to school or the office and someone yells out – we forgot breakfast! Starting your day without a healthy nutritious meal makes it hard to concentrate.

To avoid days like this, a grab and go meal packed with nutrients is the perfect way to give you all the energy you need for school, your first meeting of the day or tackle that chore list you have set out to do.

Ingredients

1 ½ cups oatsdivided into thirds
¾ cup chia seedsdivided into thirds
3 cups vanilla almond milk, cashew milk, coconut milk or soy milk
3 pinches sea saltdivided
3 pinches cinnamondivided
3 tbsp local honey, maple syrup or agave nectardivided

Directions

At night, before bed, place 3 glass jars with lids on the counter and place oats in each jar and top with chia seeds.

Pour milk in each jar.

Add a pinch of cinnamon and salt to each jar. Drizzle the tops with honey and stir ingredients in each jar, seal and store in the refrigerator overnight.

First thing in the morning, set your overnight oats on the counter and spoon fresh berries on top.

NOTES: Add a few different topping options available so everyone in the family can finish off their oats just the way they like them. A little trick to get everyone involved in breakfast!

TOPPING IDEAS INCLUDE: coconut shavings, yogurt, granola, various fruits, flax seeds and carob chips or mini chocolate morsels.

Everything Green Sauce

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This sauce is not only super easy to make, it’s also delicious and very versatile. Use this sauce over chicken breasts as a marinade for dinner, a dip with corn chips as a snack, or a great dressing for a salad.

Ingredients

1 large ripe avocado
1 cup parsley and cilantro leavescombined and packed
1 jalapenoribs and seeds removed (leave if you like the heat)
2 cloves garlic
2 fresh limesjuiced and strained
½ cup extra virgin olive oil
½ cup pistachios
½ tsp salt
½ tsp black pepper
½ cup water

Directions

Pulse all ingredients together in a food processor except for the pistachios until well incorporated.

Add the pistachios and pulse until smooth.

Pear, Walnut, and Savoy Cabbage Salad

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Have you ever had Savoy Cabbage? Savoy Cabbage is the most versatile cabbage of all varieties. Known as the ‘Savoy King,’ its texture and flavor supplement soups, stews and salads. This is a great salad for a grab-on-the-go lunch or to bring to work. Add some grilled chicken for a complete meal.

Ingredients

½ cup olive oil
⅓ cup apple cider vinegar I use Braggs
3 tbsp local honeyI get from the farmer's market
½ cup walnutschopped
2 pearscored and chopped
1 carrotpeeled and julienne
¼ cup pecorino or parmesan I buy from the wheel, not processed (save the rind for soups/stews)
Celtic sea salt and fresh cracked black pepper to taste

Directions

For the dressing, whisk together olive oil, vinegar, honey, salt and pepper.

Roughly chop walnuts and place in a dry skillet over low heat for a few minutes, stirring frequently, until slightly browned and fragrant. Remove from heat and place in bowl to cool.

Prepare salad by slicing 1 head of Savoy cabbage. Core 2 pears and chop. Peal 1 carrot and julienne. Shave about 1 cup of Pecorino cheese or Parmesan with a vegetable peeler.

Place all ingredients in a large bowl and drizzle dressing over top. Toss thoroughly and taste for seasoning.

Gently place salad in a pretty bowl or plate and enjoy!

Beet Salad with Goat Cheese and Orange Vinaigrette Dressing

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Having a picnic in the park? Need a good salad recipe that will keep all day? We’ve got a #recipe you will love – Beet Salad with Goat Cheese and Orange Vinaigrette.

Ingredients

Vinaigrette:
¼ cup fresh orange juicesqueezed and strained
2 tbsp olive oil
2 tbsp honey
½ tsp Dijon mustard
Celtic sea salt and fresh cracked black pepper to taste
Salad:
6 cups arugula salad mixor large bag
4 beetspeeled, roasted and cut into bite size chunks
½ cup goat cheese crumbles
1 orangesegmented and cut into bite size pieces

Directions

Combine all ingredients into jar. Secure lid and shake well before serving.

Layer salad ingredients and dress with vinaigrette. Enjoy!

Beet Hummus with Baby Bull’s Blood Beets

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Have you ever had Baby Bull’s Blood Beets? These beets are the only variety with red roots, stems, and leaves. The roots are tender when young with a rich, earthy, sweet flavor. When young, the leaves are sweet and tend to become increasingly bitter with age. Bull’s Blood beets are harvested when young for their beet greens to be used in salads.

Season: These are available year-round.

How to store: Store the leaves in a separate plastic bag and use within two days. Also bag the root bulb and store in the refrigerator crisper drawer for 7 to 10 days. Do not trim the tail.

Ingredients

1 medium roasted beetchopped
2 cups chickpeascooked and drained (you can use 2 cans to save time)
1 tbsp fresh lime juice
3 tbsp olive oil
2 tbsp tahini
2 garlic cloves
Celtic sea salt and fresh cracked black pepper to taste

Directions

Wash beet and chop. Place on a cookie rack at 400 degrees and roast until tender, about 35 Minutes and let cool.

Blend beets and chickpeas in a food processor until slightly combined, about 15 seconds.

Add the rest of the ingredients and blend until all are smooth and incorporated well, about 30-50 seconds or longer depending on your food processor.

Taste for seasoning and adjust as needed. Serve with pita bread on the side.

NOTES: Store beet hummus in an air-tight Tupperware container in the fridge. This dip should last up to 1 week in your fridge.

Tropical Blast Smoothie

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If you are feeling the need for something light and refreshing, you picked the right recipe! Packed with nutrients and great flavor, your body will thank you for this creamy tropical concoction.

Ingredients

1 frozen bananadiced
1 cup frozen pineapplechopped
1 ½ cups plain Greek yogurt
1 ½ cups coconut milk or almond milk
½ cup shredded coconut
1 tbsp chia seeds
1 tsp tumeric
1 tsp vanilla extract

Directions

Place all ingredients in a blender and blast together until smooth.

Pour and serve.

High-Protein Egg Muffins

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Looking for a break from the usual cereal routine for your kids? Try these quick and nutritious egg muffins! Add these ingredients to your grocery list for a fun and healthy breakfast option.

Ingredients

10 egg whitesif using whole eggs, use only 6
1 cup kalefinely chopped
2 green onionsfinely chopped
6 basil leavesrolled up and finely chopped
1 lb ground turkeybrowned and drained
1 cup mozzarella or pepper jack cheeseshredded
salt and pepper to taste

Directions

Preheat oven to 350 degrees Fahrenheit. Spray a nonstick muffin tin with nonstick cooking spray. Set aside.

Place ground turkey in pan and cook until brown. Drain and set aside.

Whisk the eggs in a bowl with seasoning.

Place kale, green onion, cheese, and turkey in each tin. Pour the egg mixture on top, leaving 1/4 inch from the top.

Place in oven and bake for 20 Minutes, or until a toothpick comes out clean. Remove from oven. Use a butter knife to go around edges and pop out the egg cups. Enjoy!

Greek Salad with Israeli Couscous

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This healthy Greek salad recipe is packed full of fresh flavors. All you have to do is halve cherry tomatoes, thinly slice red onion and roughly chop a cucumber. Add couscous, crumble feta cheese and toss in Kalamata olives. Mix the tangy lemon vinaigrette ingredients in a mason jar and shake to incorporate all the ingredients. Lastly, drizzle the vinaigrette over the top and toss!

This makes a great side salad gets better as it sets so make extra for the next day. For a complete meal, add chicken skewers or your favorite piece of fish and a slice of crusty bread.

Ingredients

½ cup Israeli couscouscook per instructions on box
½ English cucumberdiced
1 cup cherry tomatoeshalved
½ cup red onionthinly sliced
7 oz feta cheesecrumbled
1 cup Kalamata olives
¼ cup chopped parsley
Lemon vinaigrette:
¼ cup fresh lemon juicestrained
2 tbsp white wine vinegar
1 tsp Dijon mustard
4 drops stevia to taste
¼ cup olive oil
Celtic sea salt and fresh cracked pepper to taste

Directions

Cook couscous as per the instructions. Rinse in cold water, drain well and set aside.

Roughly chop cucumber into ¼ moon segments. Thinly slice red onion and halve cherry tomatoes.

To prepare the vinaigrette, grab a mason jar (or bowl with lid). Pour olive oil, lemon juice, vinegar, mustard and sugar (or stevia). Place lid on and shake until all ingredients are mixed together.

Grab a large mixing bowl and add in the cucumber, tomato, red onion, Kalamata olives and crumbled feta. Toss in the couscous and vinaigrette and mix well. Add chopped parsley or dill and mix through. Taste for salt and pepper (I like to add more pepper) and adjust as needed. Enjoy!

NOTES: Leave salad in fridge until ready to serve. I like to let it sit for at least an hour so the veggies can absorb the dressing. Serve as a side salad or eat as a main meal.

Whole-Wheat Blueberry and Oat Muffins

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If you love blueberry muffins, but wish they were a bit healthier, we have a recipe just for you.
These muffins are the kind that you can eat anytime of the day – that’s right! Since they are not overly sweet, relatively healthy and bursting with blueberries, they make a great grab-and-go breakfast, mid-morning/late-afternoon snack or after dinner dessert. If kept correctly in an airtight container they should last for 3-4 days.

Ingredients

1 ½ cups whole-wheat flour
1 ½ tsp baking powder
½ cup brown sugar
1 cup wholegrain oats
2 eggs
1 ¼ cups plain Greek yogurt
2 tbsp oilyou can also use vegetable oil
½ cup finely shredded carrot
2 cups frozen blueberries

Directions

Set your oven to 350 degrees Fahrenheit. Grab a 12-count muffin pan and spray with a non-stick spray.

Set out 2 mixing bowls, sift the whole-wheat flour, baking powder, and brown sugar. Add the wholegrain oats and set aside.

User other mixing bowl and crack in 2 eggs and whisk lightly. Stir in yogurt and Grapeseed oil.

Add the bowl of wet ingredients to the dry, add the frozen blueberries and shredded carrot. Stir until combined, don’t over mix or the batter won’t bake well.

Spoon mixture evenly into the muffin pan and bake for about 25 Minutes until they are nice and golden on top and a wooden skewer comes out clean. Cool them in the pan for 5 minutes before turning out onto a clean dish towel.

NOTES: Package, label and freeze in an airtight container to store for later.

Pineapple Mango Salsa

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This salsa is great on top of your favorite piece of grilled fish, or on top of fish or chicken tacos!

Ingredients

1 cup chopped mango
1 cup chopped pineapple
¼ chopped red onion
2 tbsp fresh lime juice
½ cup finely chopped cilantro
½ cup chopped red pepper
⅓ cup olive oil

Directions

In a medium bowl combine mango, pineapple, onion, lime juice, cilantro, red pepper, and oil. Mix well.