Strawberry Banana “Nice” Cream

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Try this healthy alternative to ice cream the next time you’re looking for something sweet!

Ingredients

2 frozen bananasyou can pre-cut these before freezing for easier blending
½ cup frozen strawberries
½ cup milk or milk alternativeas much needed for smooth texture
¾ tsp vanilla extract

Directions

Add all ingredients into a food processor or blender and blend until they reach the perfect consistency.

Serve and enjoy!

You can also transfer to a freezer-safe container and allow ice cream to firm up in the freezer.

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.

Easy Chicken Fajitas

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These Chicken Fajitas are easy to make, taste amazing and the smell as the food sizzles in the pan will make your mouth water! This is a perfect meal to cook during any weeknight and makes great leftovers for another day.

Ingredients

1 tsp salt
¼ tsp pepper
2 tbsp chili powder
1 tsp smoked paprika
1 tsp garlic powder
½ tsp dried oregano
½ tsp red pepper flakes
3 medium bell peppers – one red, one yellow and one greencut into thin strips
1 medium onionthinly sliced
2 lbs boneless skinless chicken breastscut into thin strips
2 tbsp olive oil

Directions

In a small bowl, mix together the seasoning ingredients.

Place the sliced vegetables in a large bowl. Sprinkle with half the seasoning mix. Use your clean hands to rub the spices into the vegetables.

Place the chicken slices in another large bowl. Sprinkle with the remaining seasoning mix. Use your clean hands to rub the spices into the meat. Wash your hands thoroughly.

Heat 1 tablespoon of the oil in a large, deep skillet over medium-high heat, about 2 minutes. Add the bell peppers and the onions. Cook, stirring often, until just tender, about 5 minutes. If the bottom of the skillet becomes too dry, add a little water, a tablespoon at a time. You can also reduce the heat to medium.

Using a slotted spoon, remove the vegetables to a plate. Add the remaining oil to the skillet, then add the chicken slices. Stir-fry until the chicken is fully cooked, about 5 minutes. Again, if the bottom of the skillet becomes too dry while you cook the chicken, add a little water.

Return the vegetables to the skillet. Stir-fry everything together 1-2 more minutes, until heated through.

Serve the chicken fajitas in bowls, drizzled with the pan juices, and topped (if you wish) with salsa, guacamole, sour cream and shredded cheddar. These fajitas are also great served with warm flour or corn tortillas.

Banana and Peanut Butter Bites

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This guiltless sweet snack is quick and healthy, making it the perfect treat to satisfy that sweet tooth.

Ingredients

1 medium banananot too ripe
1 tbsp creamy peanut butter
¼ cup plain Greek yogurt

Directions

Slice the banana into 1/2-inch-thick slices.

In a small bowl, with a fork, mix together the peanut butter and yogurt until smooth and creamy. Make sure you use Greek yogurt in this recipe – regular yogurt will be too runny.

Prepare small peanut butter banana “sandwiches” by spooning the peanut butter/yogurt mixture onto half of the banana slices, and gently placing another slice on top.

Tortellini Soup with Ground Turkey and Kale

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This creamy tortellini soup is full of flavor and you can make it in just 30 minutes!

Ingredients

1 lb ground turkey
1 onionminced
6 garlic clovesminced
1 qt chicken stock
15 oz can crushed tomatoes
2 tbsp tomato paste
1 tsp salt
1 bunch kaleremove stems and finely chop
10 oz bag tortellini
1 cup heavy cream
grated parmesan cheese
¼ tsp red pepper flakes
basil leavestear with fingers

Directions

Heat a large soup pot over medium-high heat.

Add the ground turkey, onions and garlic to the pot and sauté until the onions are soft and translucent, about 5 minutes. Drain off any excess fat.

Add the chicken stock, crushed tomatoes and tomato paste. Whisk until tomato paste is fully incorporated.

Bring to a boil, season with salt, then simmer for 15 minutes.

Add the kale, tortellini, and heavy cream.

Simmer for 3-5 minutes until the kale is wilted and the pasta is tender.

Serve with parmesan cheese, fresh basil leaves, and red pepper flakes if desired.

Slow Cooker Vegetarian Lentil Tortilla Soup

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Cooler temps means tasty yummy soups such as this Slow Cooker Vegetarian Lentil Tortilla Soup. It is so delicious and nutritious, not to mention it’ll warm you right up. This hearty soup channels the flavors of tortilla soup with the added bonus of legumes which are packed with fiber and protein. It’s a sure hit in any home!

Ingredients

1 cup diced onion
1 tsp olive oil
1 bell pepperdiced
2 ½ cups low sodium vegetable broth
15 oz can tomato sauce
½ cup your favorite salsa
1 tbsp tomato paste
15 oz can black beansdrained and rinsed
15 oz can pinto beansdrained and rinsed
1 cup cornfresh, canned or frozen
¾ cup dried red lentils
1 tsp chili powder
1 tsp garlic powder
1 tsp cumin powder
¼ tsp cayenne pepper
salt to taste
pepperto taste
Toppings
crushed tortilla chips
shredded mex-blend cheese
sliced jalapeños
chopped onion
pico de gallo
sliced avocado
fresh cilantro
sour cream or Greek yogurt

Directions

First chop your veggies and measure out the ingredients.

Next add everything to the slow cooker except the toppings.

Cook on high for 4-6 hours or low for 7-8 hours, until dried lentils are cooked through and veggies are tender.

Add all your favorite toppings, and enjoy!

Mixed Vegetable Fajitas

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These delicious mixed veggie fajitas are packed with smoky paprika and cumin, offering your palate a flavorful bite. Enjoy these with your favorite toppings such as salsa and avocado slices.

Ingredients

For the vegetable fajitas:
8 corn or whole wheat flour small tortillas
4 bell peppersred, yellow. orange and green – thickly sliced
1 onionred, white or yellow – thickly sliced
8 oz mushroomsuse button or portabello – thickly sliced
3 cloves garlicminced
2 tbsp vegetable or canola oil
1 ¼ tsp chili powder
½ tsp smoked paprika
¾ tsp cumin
¾ tsp Celtic sea salt
Toppings:
lime cut into wedges
cilantrochopped leaves
avocadoslices or mashed
refried beanslow sodium and/or low fat
salsa
hot sauce
low fat sour cream or plain Greek yogurt

Directions

To warm the tortillas, choose one of the following methods:

Method 1: Heat your oven to 350F (180C). Wrap the tortillas in aluminum foil, and pop them in the oven for 15-20 minutes until heated through.
Method 2: If you have a gas stove, turn on a flam and using tongs put a tortilla directly over the flame. Turn continually to evenly toast the tortilla, flip and repeat on the other side. About 20 seconds per side. Repeat with the remaining tortillas.

To make the vegetable fajita filling:

Heat the oil in a large skillet or frying pan over medium-high heat. When hot, add in the peppers, onions, chili powder, cumin, salt, and smoked paprika. Stir often to evenly cook the veggies until the peppers just being to soften, about 5 minutes.

Add in the mushrooms and garlic and continue to cook for another 5-7 minutes until the mushrooms have reduced in size, and the peppers have softened but aren’t mushy. Crank the heat for the last minute if you want to get a real sizzle going on. Serve the skillet directly to the table on a heat-safe rest, or present the filling in a bowl. Make fajitas by topping a warm tortilla with the hot vegetable mix, and any toppings you desire.

Vegetarian Cheese Enchiladas

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These super quick and easy vegetarian cheese enchiladas are a fantastic source of calcium and protein. Made with cottage cheese and seasoned with smoky chili powder and cumin, every bite is packed with delicious flavor!

Ingredients

1 cup low fat cottage cheese
¾ cup low fat jack cheese
½ cup green onions
1 tbsp olive oil
½ medium onionchopped
½ cup tomato saucelow sodium or no salt added
2 tsp chili powder
2 tsp cumin powder
½ tsp dried oregano
¼ tsp salt
6 tortillas100% whole wheat flour
½ cup coarsely grated low fat cheddar cheesefor topping

Directions

Combine cottage cheese, jack cheese, and green onions and set aside. Sauté chopped onions in oil until tender, not brown. Add tomato sauce, chili powder, cumin, oregano, and salt. Cover and leave on simmer for 15 mins.

To assemble enchiladas: Fry tortillas, one at a time, lightly in oil; drain on absorbent paper. Place ¼ cup cheese mixture in center of each tortilla and roll up.

Lay enchiladas fold side down in a casserole dish. Pour hot enchilada sauce over and bake at 325 degrees F for 15 Minutes. Serve with coarsely grated cheddar cheese sprinkled on top.

Oozing Bloody Falafel Fingers by Rhyan Geiger, RDN and Stephanie Olzinski, RDN

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Oozing Bloody Falafel Fingers by Rhyan Geiger, RDN and Stephanie Olzinski, RDN

Ingredients

½ cup dry chickpeas
½ cup dry split yellow peas
⅓ cup chopped red onion
4 cloves garlicchopped
¼ cup cilantro
¼ cup parsley
1 tsp sea salt
½ tsp cumin powder
½ tsp whole coriander seeds
½ tsp cayenne pepper
2 tsp olive oilgrapeseed or avocado oil can also be used
2 tbsp chickpea flour

Directions

Wash and soak chickpeas and split peas overnight. They should have a give when you press them. If the chickpeas or split peas are too hard even after the soak, blanch them in rapidly boiling water for 5 minutes and drain well.

Add chickpeas to food processor or blender. Add the rest of the ingredients except chickpea flour. Pulse to form a coarse mixture. Blend half the amount at a time. Transfer to bowl and add chickpea flour if the mixture is too mushy and doesn’t easily stick together. Form patties or long fingers.

Stick almond halves to the tips of fingers using chickpea flour and water as a paste (add a few drops of water to a teaspoon of chickpea flour).

Bake in preheated 375 degrees for 25 Minutes or until golden brown on the outside. (Turn the tray after 15 minutes to bake evenly). Serve hot. If serving patties, serve with tahini sauce, hummus, lettuce, pickles, onions and tomatoes, as is or in a pita.

Dip the fingers in ketchup or Sriracha and serve as is or in a Sandwich with Tahini, Onions, greens and drizzle more Sriracha.

Red Lentil Salsa

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The next time you’re making salsa, be sure to use this recipe because it’s packed with iron, folate and is an excellent source of protein. Add some chips or serve on top of your favorite piece of poached fish for a complete meal.

Ingredients

½ cup red lentilscooked according to package directions
1 cherry or heirloom tomatoes seeded and finely chopped
½ cup red onionfinely diced
1 jalepenoseeded and finely diced
¼ cup cilantro leavesfinely chopped
2 limesjuiced
½ tsp Celtic sea salt

Directions

Cook red lentils according to package directions. Strain and let cool completely.

In a large bowl mix together red lentils, tomatoes, red onion, jalapeno, cilantro, lime juice, and kosher salt.

Serve salsa immediately or cover and refrigerate for 2-3 days. Enjoy!