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
Vegetable Loaded Mini Meat Loaves

Vegetable Loaded Mini Meat Loaves

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

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

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