Pumpkin Buckwheat Muffins

Pumpkin Buckwheat Muffins

Pumpkin Buckwheat Muffins

Pumpkin Buckwheat Muffins

Nothing says fall like…well anything with pumpkin, right? These muffins give all the delicious fall flavors with pumpkin, maple syrup, cinnamon and nutmeg. And that are packed with healthy ingredients. The chia seeds alone give you a good dose of fiber and plant based protein. Quick to put together, these muffins are a perfect grab and go breakfast or snack. You can also batch bake these, freeze them and still give everyone a healthy breakfast even on those hectic mornings.
To note: These muffins are less sweet than most so feel free to add a bit more maple syrup if desired.
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Prep Time 15 minutes
Cook Time 45 minutes
Servings: 12
Ingredients Method Notes

Ingredients
  

  • 6 Tbs water
  • 2 Tbs chia seeds
  • 1/2 cup buckwheat flour
  • coconut oil spray
  • 1/2 cup brown rice flour
  • 1/2 cup arrowroot starch
  • 2 tsp baking soda
  • 1/2 tsp salt
  • 1/4 cup coconut oil melted
  • 15 oz pumpkin purée
  • 1/3 cup maple syrup
  • 2 tsp vanilla extract
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg

Method
 

Prep
  1. Stir together chia seeds and water and let stand for 15 minutes to gel.
  2. Grease muffin tin.
  3. Preheat oven to 350°F.
Make
  1. In a large mixing bowl, whisk together flours, starch, cinnamon, nutmeg, baking soda, and salt.
  2. In a small mixing bowl, whisk together pumpkin, oil, maple syrup and vanilla. Once chia has gelled, whisk into wet ingredients to combine.
  3. Add wet to dry ingredients and stir to combine.
  4. Add batter to muffin cups 3/4 full and sprinkle with sugar. Bake for 25 minutes or until muffins spring back when touched.
  5. Remove from oven and let stand for 2 minutes. Remove muffins from tin and let cool on wire rack.
  6. Freeze leftovers.

Notes

Nutrition Facts: Calories 150 Total Fat 6g Saturated Fat 4g Sodium 311mg Total Carbohydrates 24g Dietary Fiber 3g
Total Sugars 7g Protein 2g Calcium 43mg Iron 1mg Potassium 154mg
Vegetable Taco Soup

Vegetable Taco Soup

Vegetable Taco Soup

Vegetable Taco Soup

This soup is quick to put together, loaded with yummy, good for you veggies and gives you a good source of plant based protein and fiber from the beans. Spend about 30 minutes adding everything to the pot and then let it simmer. Full of flavor, packed with nutrients and you don't have to spend hours getting it ready. Weekday dinner win!
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Prep Time 30 minutes
Total Time 50 minutes
Servings: 6
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 1 Tbs olive oil
  • 1 onion chopped
  • 3 cloves garlic chopped
  • 2 red bell peppers chopped (green or yellow work too)
  • 3 zucchini chopped
  • 3 carrots peeled and chopped
  • 2 Tbs ground cumin
  • 2 tsp chili powder
  • 3 cup vegetable broth
  • 1 28 oz. can crushed tomatoes
  • 1 14.5 oz. can black beans, rinsed and drained
  • 1 lime cut in wedges
  • salt to taste
  • 1/4 cup fresh cilantro chopped
  • 1/2 avocado diced
  • hot sauce

Method
 

Prep
  1. Chop onion, garlic, peppers, zucchinis and carrots.
  2. Drain black beans.
  3. Chop cilantro and dice avocado.
Make
  1. Sauté onions and garlic gently in olive oil until soft and fragrant.
  2. Add peppers, zucchini, carrots, cumin and chili powder to pot and continue to sauté over low heat until vegetables have softened, about 5 minutes.
  3. Add tomatoes and broth. Bring to a boil, then reduce heat and simmer for approximately 20-30 minutes.
  4. Stir in beans. Season with salt. Remove from heat and cover until ready to serve.
  5. Ladle soup into bowls and garnish with lime juice, cilantro, avocado and hot sauce.

Notes

Nutrition Facts: Calories 231 Total Fat 7g Saturated Fat 1g Sodium 607mg Total Carbohydrates 37g Dietary Fiber 12g
Total Sugars 13g Protein 11g Calcium 132mg Iron 5mg Potassium 1149mg
Vegetarian Pasta Bake

Vegetarian Pasta Bake

Vegetarian Pasta Bake

Vegetarian Pasta Bake

Pasta is a staple for quick weeknight dinner options. This vegetarian dish brings all the traditional flavors of a cheesy, oven baked pasta dish. The cannellini beans are the star of this recipe as they are full of plant based protein plus give you a high dose of fiber! This quick to prep, one pan meal is full of nutrition and big on flavor! Add a quick veggie or side salad and warm crusty bread to round out this meal.
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Prep Time 8 minutes
Total Time 58 minutes
Servings: 4
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 12 oz pasta dry (penne or rotini)
  • 24 oz marinara sauce
  • 1 1/2 cups low sodium vegetable broth
  • 15 oz cannellini beans drained, rinsed
  • 2 cups baby spinach
  • 1 teaspoon Italian seasoning
  • salt pepper to taste
  • 1 cup shredded mozzarella cheese
  • 1/4 cup grated parmesan cheese

Method
 

Prep
  1. Preheat the oven to 425°F.
Make
  1. In a 9×13-inch baking dish, combine the dry pasta, marinara sauce, broth, white beans, spinach, Italian seasoning, salt, and pepper. Stir well so the pasta is evenly coated and mostly submerged in liquid.
  2. Cover tightly with foil and bake for 40 minutes.
  3. Remove the foil and stir. The pasta should be tender; if it isn’t quite there yet, add a splash of water, re-cover, and bake 5–10 minutes more.
  4. Sprinkle the mozzarella and parmesan evenly over the top. Return to the oven, uncovered, and bake for 10 minutes, until the cheese is melted and bubbly.
  5. Let rest 5 minutes before serving.

Notes

Nutrition Facts: Calories 468 Total Fat 10g Saturated Fat 4g Cholesterol 23mg Sodium 1393mg Total Carbohydrates 70g
Dietary Fiber 12g Total Sugars 10g Protein 25g Vitamin D 4IU Calcium 377mg Iron 7mgPotassium 1344mg
Quick Salmon Teriyaki Bowls

Quick Salmon Teriyaki Bowls

Quick Salmon Teriyaki Bowls

Quick Salmon Teriyaki Bowls

This bowl makes weeknight dinner plans quick and easy! Salmon and edamame bring the protein, brown rice the substance and a rainbow of cucumber, carrots and avocado the crunch, color and creaminess that make every bite delicious. Add a drizzle of warm teriyaki sauce over the flaky salmon and crunchy veggies for a healthy dinner full of flavor that's ready to enjoy in 20 minutes!
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Prep Time 8 minutes
Total Time 20 minutes
Servings: 4
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 24 oz salmon
  • 2/3 cup teriyaki sauce store bought
  • 1 1/2 cups brown rice pre-cooked
  • 2 cups cucumber chopped
  • 1/2 cup edamame shelled, thawed
  • 1 cup carrots pre-shredded
  • 1 avocado sliced medium
  • 2 medium green onions thinly sliced (4 – 1/8″ long)
  • 1 Tbs sesame seeds for garnish

Method
 

Prep
  1. Preheat the oven to broil.
  2. Line a rimmed baking sheet with parchment paper.
Make
  1. Place salmon fillets in a shallow dish. Pour ⅓ cup teriyaki sauce over them and let sit while you prep the produce – 5 minutes is plenty, since this step is for flavor, not a long absorption-style marinade.
  2. Transfer the salmon to the baking sheet, skin-side down, discarding the marinade left in the dish. Broil for about 8-10 minutes, until the fish flakes easily with a fork. Time will ultimately depend on the thickness of the filets.
  3. While the salmon cooks, warm the brown rice/cauliflower rice according to package instructions.
  4. Warm the remaining ⅓ cup teriyaki sauce in a small saucepan over medium heat for 1–2 minutes, just until heated through.
  5. Divide the rice (⅔ cup per bowl) among 4 bowls. Top each with a salmon fillet, ½ cup cucumber, ¼ cup carrots, ¼ cup edamame, and avocado slices.
  6. Drizzle with the warmed sauce and finish with green onions and sesame seeds.

Notes

Nutrition Facts: Calories 614 Total Fat 31g Saturated Fat 6g Cholesterol 107mg Sodium 1983mg Total Carbohydrates 37g Dietary Fiber 8g Total Sugars 10g Protein 47g Vitamin D 894IU Calcium 108mg Iron 3mg Potassium 1346mg
Chocolate Fudge Pops

Chocolate Fudge Pops

Chocolate Fudge Pops

Chocolate Fudge Pops

Craving something cool and sweet? Our creamy Chocolate Fudge Pops come together with simple ingredients and make a delicious frozen treat to keep on hand. They're rich, chocolatey and easy to prep ahead so you can have them ready to go when you are ready for a healthy, yet delicious sweet treat!
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Prep Time 15 minutes
Total Time 4 hours 15 minutes
Servings: 8
Course: Dessert
Ingredients Method Notes

Ingredients
  

  • 1/2 cup chocolate chips semi-sweet
  • 1 1/2 cups coconut milk
  • 3/4 cups greek yogurt
  • 1/3 cup cocoa powder unsweetened
  • 5 tablespoons maple syrup
  • 1 teaspoon vanilla extract
  • 1 pinch salt

Method
 

  1. Melt the chocolate: In a small saucepan over low heat, combine the chocolate chips with about half of the coconut milk. Stir constantly until the chocolate is fully melted and the mixture is smooth. Remove from heat.
  2. Blend everything together: Pour the chocolate mixture into a blender. Add the remaining coconut milk, Greek yogurt, cocoa powder, maple syrup, vanilla extract, and salt. Blend on high until completely smooth and creamy. Taste and adjust sweetness if desired.
  3. Pour into molds: Pour the mixture evenly into popsicle molds, leaving a small gap at the top as the mixture will expand slightly when frozen. Tap the molds on the counter a few times to release any air bubbles.
  4. Insert sticks & freeze: Insert popsicle sticks and place in the freezer 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 fudge pops and enjoy immediately, or wrap individually in parchment and store in a zip-lock bag in the freezer.

Notes

Nutrition Facts: Calories 199 Total Fat 13g Saturated Fat 10g
Cholesterol 2mg Sodium 32mg Total Carbohydrates 19g Dietary Fiber 1g Total Sugars 14g
Protein 4g Calcium 48mg Iron 3mg Potassium 190mg
Blueberry Walnut Overnight Oats

Blueberry Walnut Overnight Oats

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