Blueberry Walnut Overnight Oats

Blueberry Walnut Overnight Oats

by | Aug 19, 2026 | Breakfast, Recipes and Meal Ideas

Blueberry Walnut Overnight Oats

Blueberry Walnut Overnight Oats

Quick, healthy and delicious breakfast on the go! This jar of Blueberry Walnut Overnight Oats is packed with nutritional value! The blueberries are a powerhouse of nutrients and antioxidants. Walnuts are nutrient dense as well and help support your brain health. And those Chia seeds are full of fiber and give a nice steady flow of energy throughout the day. 15 minutes prep and overnight in the fridge is all it takes to have breakfast ready to go for those busy mornings!
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Prep Time 13 minutes
Total Time 8 hours
Servings: 2
Course: Breakfast
Ingredients Method Notes

Ingredients
  

  • 1/2 cup Greek yogurt plain
  • 1 cup oats rolled gluten free, if needed
  • 1 cup almond milk unsweetened or milk of choice
  • 2 Tbs chia seeds
  • 1 Tbs maple syrup
  • 1/2 tsp vanilla extract
  • 1 lemon zested (for 1 tablespoon lemon zest)
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 2 Tbs walnuts crushed for garnish
  • 1 cup blueberries

Method
 

Prep
  1. Zest lemon for 1 tablespoon of zest.
Make
  1. In a glass jar, mix yogurt, oats, milk, chia seeds, maple syrup, vanilla, spices, and lemon zest. Add the top to the jar and shake.
  2. Leave in the refrigerator overnight.
  3. Top with walnuts and blueberries.

Notes

Nutrition Facts: Calories 402 Total Fat 13g Saturated Fat 2g Cholesterol 6mg Sodium 122mg Total Carbohydrates 57g
Dietary Fiber 12g Total Sugars 17g Protein 17g Calcium 447mg Iron 4mg Potassium 519mg
Vegetable Loaded Mini Meat Loaves

Vegetable Loaded Mini Meat Loaves

by | Aug 10, 2026 | Lunch/Dinner, Recipes and Meal Ideas

Vegetable Loaded Mini Meat Loaves

Vegetable Loaded Mini Meat Loaves

This meal is packed with protein and nutritious veggies. Finely shredded carrots and zucchini uplevel the health benefits of these flavorful mini meat loaves. Quick to prep and you can put together your family's favorite sides while your main course is baking in the oven. Dinner on the table and ready to enjoy in less than an hour. Perfect for those busy weeknights.
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Prep Time 15 minutes
Total Time 45 minutes
Servings: 6
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 2/3 cup carrots finely shredded
  • 2/3 cup zucchini finely shredded
  • 1 Tbs Dijon mustard
  • 1/4 cup tomato paste
  • 2 tsp Worcestershire sauce gluten-free if needed
  • 1 1/2 tsp apple cider vinegar
  • 1 tsp maple syrup
  • 1 tsp dried basil
  • 1 tsp dried rosemary
  • 1 tsp garlic powder
  • 1 lb ground turkey
  • 1 lb ground beef 85% lean
  • 2 eggs

Method
 

Prep
  1. Preheat the oven to 350°F.
  2. Shred carrots and zucchini and squeeze dry in paper towels.
  3. Grease mini loaf pans.
  4. Whisk together glaze; mustard, tomato paste, Worcestershire, vinegar, and maple syrup.
Make
  1. In a large bowl, combine the carrots, zucchini, basil, rosemary, garlic powder, and meat.
  2. Add the eggs and, using hands or a spoon, make sure it is evenly combined.
  3. Place the meat mixture into loaf pans and bake for approximately 15-20 minutes. Brush on glaze and continue to cook until internal temperature reaches 160° F, about. another 5-10 minutes. Cook time will depend on the size of the loaf pan. If using a full-size loaf plan, meatloaf will take a total of 60 minutes.
  4. Remove from the oven and let stand for 15 minutes before slicing and serving.
  5. Serve topped with cheese or fresh herbs if desired.

Notes

Nutrition Facts: Calories 398 Total Fat 19g Saturated Fat 7g Trans Fat 1g Cholesterol 181mg Sodium 197mg
Total Carbohydrates 17g Dietary Fiber 1g Total Sugars 13g Protein 38g Calcium 77mg Iron 4mg Potassium 764mg
Sweet Potato Brownies

Sweet Potato Brownies

by | Aug 5, 2026 | Recipes and Meal Ideas, Treats and Snacks

Sweet Potato Brownies

Sweet Potato Brownies

If dessert and sweet snacks is really your thing, these brownies are the perfect match for you. Made with nutrient dense sweet potatoes, you get all the decadent brownie flavor while enjoying a much healthier treat. So good you won't even be able to tell they are good for you as well!
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Prep Time 20 minutes
Cook Time 1 hour
Servings: 12
Course: Dessert
Ingredients Method Notes

Ingredients
  

  • 2 medium 2″ dia, 5″ long, raw sweet potatoes, baked
  • 1/2 cup maple syrup
  • 1/3 cup peanut butter powder
  • 5 tablespoons coconut oil melted
  • 3 tablespoons water
  • 1 teaspoon vanilla extract
  • 2 eggs
  • 1/2 cup cocoa powder
  • 1/2 cup dark chocolate chips
  • 1 teaspoon baking powder
  • 1/2 teaspoons salt

Method
 

Prep
  1. Peel pre-roasted sweet potatoes (excellent use for leftovers!) and mash the flesh. For a smoother texture, blend flesh in a food processor.
  2. Preheat oven to 350°F. Grease an 8×8-inch baking pan and line with parchment paper, leaving overhang on two sides for easy lifting.
Make
  1. In a small bowl, whisk together the peanut butter powder and water until smooth and paste-like. This ensures it blends evenly into the batter without any dry pockets.
  2. In a large bowl, combine the mashed sweet potato, maple syrup, peanut butter paste, coconut oil, vanilla extract, and eggs. Stir vigorously until smooth and fully combined.
  3. Sift in the cocoa powder, baking powder, and salt directly into the wet mixture. Fold together until just combined and no dry streaks remain – don’t overmix. Fold in most of the chocolate chips, reserving a small handful for the top.
  4. Pour the batter into the prepared pan and spread evenly – it will be thick. Scatter the reserved dark chocolate chips over the top. Bake at 350°F until the edges are set, and the center is just barely firm to the touch. A toothpick should come out with a few moist crumbs, not wet batter.
  5. Let the brownies cool in the pan for at least 20 minutes before lifting out using the parchment overhang. Cool further on a wire rack before slicing into 8 squares. They firm up beautifully as they cool – don’t rush it!

Notes

Nutrition Facts: Calories 178 Total Fat 9g Saturated Fat 6g Cholesterol 32mg Sodium 156mg Total Carbohydrates 20g
Dietary Fiber 2g Total Sugars 13g Protein 4g Calcium 61mg Iron 2mg Potassium 183mg
Peanut Butter Stuffed Dates with Coconut and Cacao

Peanut Butter Stuffed Dates with Coconut and Cacao

by | Aug 3, 2026 | Recipes and Meal Ideas, Treats and Snacks

Peanut Butter Stuffed Dates with Coconut & Cacao

Craving something sweet? These Peanut Butter Stuffed Dates have serious candy bar vibes with a simple ingredient list. Naturally sweet dates provide fiber and have a lower glycemic index than many traditional desserts, making them a satisfying treat that can fit into a balanced eating pattern.
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Servings: 8 servings
Course: Dessert
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • 8 medjool dates pitted
  • 2 Tbs peanut butter natural
  • 2 Tbs cacao nibs
  • 2 Tbs coconut shreds unsweetened

Method
 

  1. Cut a small slit into each date using a sharp paring knife.
  2. Use a spoon to stuff each date with the peanut butter.
  3. Sprinkle with cacao nibs and shredded coconut.
  4. Freeze for at least 10-15 minutes.

Notes

As written, this recipe has no added sugars, but if you prefer, you can swap cacao nibs for regular chocolate chips.
Store in the refrigerator or freezer.
Nutrition per serving
  • 121 calories
  • 4.6g total fat
    • 2.3g saturated fat
  • 20g total carbs
    • 3g fiber
  • 2 g protein
  • 200mg Potassium
  • 18mg Calcium
Creole Shrimp & Veggie Sheet Pan Dinner

Creole Shrimp & Veggie Sheet Pan Dinner

by | Jul 23, 2026 | Lunch/Dinner, Recipes and Meal Ideas

Creole Shrimp & Veggie Sheet Pan Dinner

Creole Shrimp & Veggie Sheet Pan Dinner

This dish is packed with big creole flavor and is filled with shrimp and four different veggies! You get lean protein and a lot of nutrients as the shrimp and veggies come together in one pan to deliver a tasty meal. A little prep gives you a quick meal the whole family will enjoy. You can also add a side of brown rice or cauliflower rice to complete the meal.
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Prep Time 20 minutes
Total Time 40 minutes
Servings: 4
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 1 1/2 lb shrimp peeled and deveined
  • 2 Tbs Creole seasoning
  • 2 Tbs olive oil
  • 2 zucchini chopped
  • 1 red bell pepper chopped
  • 1 red onion chopped
  • 1 lb green beans snapped and cut into 2″ pieces
Creole Seasoning Mix
  • 1 1/2 Tbs garlic powder
  • 1 1/2 Tbs onion powder
  • 2 Tbs sweet paprika
  • 1 tsp smoked paprika
  • 1 Tbs basil dried
  • 1 Tbs thyme dried
  • 1 Tbs oregano dried
  • 2 tsp cayenne pepper or to taste
  • 1 tsp black pepper
  • 1 tsp salt or to taste

Method
 

Prep
  1. Place all spices in a mason jar with a lid and shake to combine. Store any leftovers in a cool, dry place for up to 3 months.
  2. Toss shrimp with 1 tablespoon of Creole seasoning and let stand while you prep other ingredients.
  3. Chop zucchini, pepper, onion, and green beans.
  4. Preheat oven to 375°F.
Make
  1. Toss all vegetables with shrimp, olive oil, and an additional tablespoon of seasoning.
  2. Place on lined sheet pan and spread out evenly [for easy clean-up line sheet pan with foil first, then a sheet of parchment paper.]
  3. Bake for about 20 minutes until shrimp is cooked through.

Notes

Nutrition Facts: Calories 253 Total Fat 7g Saturated Fat 1g Cholesterol 105mg Sodium 723mg Total Carbohydrates 16g
Dietary Fiber 5g Total Sugars 9g Protein 26g Calcium 133mg Iron 2mg Potassium 764mg
Lemon Drop Raspberry Pops

Lemon Drop Raspberry Pops

by | Jul 17, 2026 | Recipes and Meal Ideas

Lemon Drop Raspberry Pops

Lemon Drop Raspberry Pops

Our frozen Lemon Raspberry Pops are made with real, wholesome ingredients and pack an 8gram protein punch per pop! They are super easy and fun to put together too. Grab the kids and make a quick raspberry sauce, mix up the lemon yogurt base, layer and swirl them together, then freeze until solid. If you need a dairy free option, swap the Greek yogurt for coconut yogurt. You can also use small paper cups and wooden craft sticks for your pops if you don't have molds on hand.
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Prep Time 15 minutes
Total Time 6 hours
Servings: 6
Course: Snack
Ingredients Method Notes

Ingredients
  

  • 16 ounces Greek yogurt 2%
  • 1 1/2 cups fresh raspberries
  • 4 tablespoons maple syrup
  • 3 tablespoons fresh lemon juice
  • 1 1/2 teaspoons lemon zest
  • 1/2 teaspoon pure vanilla extract

Method
 

  1. Make the raspberry swirl: In a small saucepan over medium-low heat, combine the raspberries with about half of the maple syrup. Stir and cook until the raspberries break down into a thick, jammy sauce, about 5 minutes. Let cool completely.
  2. Make the lemon yogurt base: In a bowl, whisk together the Greek yogurt, remaining maple syrup, lemon juice, lemon zest, and vanilla extract until smooth and well combined. Taste and adjust the sweetness or lemon if desired.
  3. Layer the popsicles: Spoon a layer of lemon yogurt into each popsicle mold, then add a spoonful of raspberry sauce. Repeat layers, then use a skewer or thin knife to gently swirl the two together for a marbled effect.
  4. Insert sticks & freeze: Tap the molds gently on the counter to remove air bubbles. Insert popsicle sticks and freeze until completely solid.
  5. Unmold & serve: To release, run warm water over the outside of the molds for 10–15 seconds. Gently pull out the popsicles and enjoy immediately, or wrap individually in parchment and store in a zip-lock bag in the freezer.

Notes

Nutrition Facts: Calories 109 Total Fat 2g Saturated Fat 1g Cholesterol 8mg Sodium 28mg
Total Carbohydrates 16g Dietary Fiber 2g Total Sugars 12g Protein 8g Calcium 109mg Potassium 190mg