White Bean Pumpkin Dip

by Kristen Norton | Nov 20, 2025 | Recipes and Meal Ideas

White Bean Pumpkin Dip

This dip is creamy, savory and packed with fiber and plant-based protein. This colorful, satisfying dip is versatile. Enjoy it with lettuce wraps, dip your favorite cracker or you can make it the star of your charcuterie board surrounded by your favorite dippers!

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Prep Time 5 minutes mins

Cook Time 20 minutes mins

Servings: 4

Course: Appetizer

Cuisine: American

Ingredients Method Notes

Ingredients

  

Ingredients

• 1/2 lemon juiced and zested
• 2 Tbs tahini
• 1 clove garlic crushed
• 1 1/2 cup canned white beans drained and rinsed
• 2 Tbs olive oil
• 1/2 oz pumpkin puree
• 1/2 tsp cayenne pepper
• 1/2 tsp salt
• 1 tsp sage fresh, chopped
• 1 bell pepper red, chopped
• 2 Tbs pumpkin seeds toasted
• 12 romaine lettuce leaves

Method

 

Prep

1. Zest and juice lemon.
2. Drain and rinse beans.
3. Chop pepper.

Make

1. Place the lemon juice, lemon zest, tahini, garlic, white beans, olive oil, pumpkin puree, cayenne pepper, salt, and sage in a food processor. Pulse until smooth.
2. Transfer to a bowl and allow to sit for 15 minutes before garnishing with pumpkin seeds and serving.
3. For romaine wraps, fill each romaine leaf with 2 tablespoons of dip and garnish with pepper and pumpkin seeds.

Notes

Nutrition Facts Calories 283 Total Fat 12g Saturated Fat 2g Sodium 666mg Total
Carbohydrates 36g Dietary Fiber 5g Total Sugars 3gProtein 12g

Shredded Chicken Vegetable Stew

by Kristen Norton | Nov 20, 2025 | Recipes and Meal Ideas

Shredded Chicken Vegetable Stew

Ready for a cozy meal that is packed with nutritients and flavor? This stew is loaded with tender chicken, white beans, carrots, spinach, with a rich tomato base seasoned with garlic and herbs. The best part is it's a one pot meal. Perfect for those evenings you need something warm and nourishing with minimal clean up required!

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Prep Time 20 minutes mins

Total Time 30 minutes mins

Servings: 6

Course: Main Course

Cuisine: American

Ingredients Method Notes

Ingredients

  

Ingredients

• 1 lb chicken breast cooked and shredded
• 2 Tbs olive oil
• 1 small white onion diced
• 3 carrots peeled and diced
• 4 cloves garlic minced
• 1 28 oz. can crushed tomatoes
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 tsp dried parsley
• 1 15 oz. can cannellini beans, drained and rinsed
• 2 cup spinach
• salt to taste
• pepper to taste

Method

 

Prep

1. Dice onions. Peel and chop carrots. Mince garlic.
2. Drain and rinse cannellini beans.

Make

1. Place the chicken breasts in the bottom of a large pot, then season them lightly with salt and pepper. Cover the chicken with 1 inch of water. Place the pot on the stove and bring water to a boil. Once the pot on the stove is boiling, reduce the heat and let simmer until the chicken reaches an internal temperature of 165°F on an instant-read thermometer or is no longer pink in the center, about 8 to 16 minutes. Remove the chicken from the water and let rest until cool enough to handle and shred.
2. In a large pot, heat oil over medium-high heat. Sauté onions, carrots, and garlic until tender.
3. Add crushed tomatoes, vegetable broth, dried basil, oregano, and parsley. Let sauce come to a simmer and simmer for 5 minutes.
4. Stir in cannellini beans, spinach, and shredded chicken. Cook until spinach has wilted and chicken has warmed through.
5. Garnish with fresh basil and parmesan cheese (if using).

Notes

Nutrition Facts Calories 269 Total Fat 7g Saturated Fat 1g Trans Fat 0g Cholesterol 45mg Sodium 636mg
Total Carbohydrates 28g Dietary Fiber 8g Total Sugars 10g Protein 25g

Pumpkin Spice Blender Oats

by Kristen Norton | Nov 7, 2025 | Recipes and Meal Ideas

Pumpkin Spice Blender Oats

If pumpkin spice is your thing, then this recipe is for you! A healthy and delicious treat that satisfies your craving for something sweet. Only five minutes to prep before you put it in the oven. The bonus is you get to enjoy the aroma that will fill your kitchen with smell good fall vibes!

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Prep Time 5 minutes mins

Total Time 20 minutes mins

Servings: 1

Course: Breakfast

Cuisine: American

Ingredients Method Notes

Ingredients

  

Ingredients

• 1/2 cup oatmeal old fashioned
• 1 Tbs flax meal
• 1/2 tsp baking powder
• 1 tsp pumpkin pie spice
• 1/4 cup pumpkin canned
• 1 egg
• 1/4 almond milk unsweetened (or milk of choice)
• 1 Tbs maple syrup
• 1 Tbs chocolate chips

Method

 

Prep

1. Preheat oven to 350°F.
2. Grease 8-ounce ramekin.

Make

1. Add all ingredients to a blender and blend until smooth.
2. Pour into a greased ramekin and stir in chocolate chips.
3. Place ramekin on a small baking sheet and bake for 12-15 minutes.
4. Let cool for 5-10 minutes.
5. Top with yogurt of choice, if desired (nutrition facts are without yogurt).

Notes

Nutrition Facts:
Calories 349, Total Fat 11g, Saturated Fat 3g, Trans Fat 0g, Cholesterol 186mg, Sodium 131mg, Total Carbohydrates 51g, Dietary Fiber 8g,  Total Sugars 17g, Protein 14g Calcium 326mg Iron 4mg Potassium 650mg

Make it work for you:

• To increase protein content: consider adding 2 tablespoons of your favorite protein powder to the blender and/or top final product with a high-protein Greek yogurt.
• To decrease sugar content: swap out maple syrup with stevia or your favorite alternative sweetener

Ultimate Minestrone Soup

by Kristen Norton | Oct 26, 2025 | Recipes and Meal Ideas

Ultimate Minestrone Soup

Our Ultimate Minestone soup is filled with healthy grains, veggies and beans. Packed full of nutritients and big flavor. Only 15 minutes to prep so it's a quick fix for those busy days. Sitting down to a bowl of this soup on a cool evening will warm you up while filling you up!

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Prep Time 15 minutes mins

Total Time 45 minutes mins

Servings: 8

Course: Soup

Cuisine: American

Ingredients Method Notes

Ingredients

  

Ingredients

• 1 lb. pasta protein-pasta or whole-grain, elbow (gluten-free if necessary)
• 4 cloves garlic minced
• 1 medium onion chopped
• 4 medium carrots peeled and chopped
• 4 ribs celery chopped
• 1 small zucchini chopped
• 1 cup parsley chopped
• 14 oz tomatoes fire-roasted, canned (1)
• 1 sprig thyme fresh (1 Teaspoon Dried Thyme)
• 2 Tbs olive oil
• 2 bay leaves
• 6 cups vegetable broth low sodium
• 1 1/2 cups white beans canned, drained and rinsed
• 2 Tbs pesto Optional
• 1/2 tsp red pepper flakes Optional
• black pepper to taste
• salt to taste

Method

 

Prep

1. Cook pasta and set aside. You will stir pasta in after the soup has cooked.
2. Chop all vegetables according to directions.

Make

1. Heat the oil in a large pot over medium-high heat. Add the garlic and onion. Cook, stirring frequently, for 1-2 minutes, or until softened.
2. Add the carrots and celery. Continue cooking for 5 minutes
3. Add tomatoes, thyme, bay leaves, and broth. Simmer for 20 minutes or until vegetables are tender.
4. Add the beans, zucchini, and parsley—season with salt and pepper to taste [and hot pepper if desired].
5. Stir in pasta and serve topped with some pesto.

Notes

Serving size is approx 2 cups, Nutrition Facts per serving with whole grain pasta: Calories 278 Total Fat 9.3g, Saturated Fat 0.9g, Trans Fat 0.0g, Cholesterol 0m,g Sodium 439mg, Total Carbohydrates 40g, Dietary Fiber 7,g Total Sugars 5g, Protein 9g, Vitamin D 0mcg, Calcium 93mg, Iron 4,mg Potassium 531mg

Garlic Shrimp and White Bean Sheet Pan Dinner

by Kristen Norton | Oct 22, 2025 | Recipes and Meal Ideas

Garlic Shrimp and White Bean Sheet Pan Dinner

Our Garlic Shrimp and White Bean Sheet Pan Dinner is a perfect recipe to add to your busy weeknight dinner line up. This meal is table ready fast with minimal prep time before it goes in the oven. It's filled with nutrients and packed with big flavor!

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Prep Time 15 minutes mins

Total Time 30 minutes mins

Servings: 4

Course: Main Course

Cuisine: American

Ingredients Method Notes

Ingredients

  

Ingredients

• 5 cloves garlic pressed
• 2 lb shrimp shelled and deveined
• 2 tsp thyme dried
• 1 lemon sliced thinly
• 1/4 tsp salt
• black pepper to taste
• 1 1/2 cups cannellini beans canned rinsed and drained
• 5 oz fresh spinach
• 1 tsp red pepper flakes
• 1/2 cup extra virgin olive oil

Method

 

Prep

1. Add garlic, shrimp, thyme, lemon slices, salt, and pepper to a large bowl and stir to coat. Marinate covered in the refrigerator for 15 minutes.
2. Line a baking sheet with parchment paper.
3. Preheat oven to 400°F.

Make

1. Remove shrimp from the refrigerator and stir in beans.
2. Bake for 10 minutes, then stir in spinach. Bake for an additional 5 minutes until shrimp is opaque and pink throughout.
3. Serve immediately.

Notes

Nutrition Facts: Calories 643 Total Fat 31.5g Saturated Fat 5.0g Trans Fat 0.1g Cholesterol 478mg Sodium 2656mg Total Carbohydrates 29g Dietary Fiber 6g Total Sugars 1g Protein 60g Vitamin D 0mcg Calcium 336mg Iron 6mg Potassium 1086mg

Creamy Chickpea Soup

by Kristen Norton | Oct 16, 2025 | Recipes and Meal Ideas

Creamy Chickpea Soup

Soaking up sweater weather and soup season! Our Creamy Chickpea Soup is the perfect dinner side to warm up on those cooler days. Simple ingredients blend into a rich and savory bowl full of comfort. 5ish minutes to prep and budget friendly. Add this soup to your weekly fall menu!

Chef Trick: To brighten this soup, stir in 2 tablespoons of lemon juice to finish.

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Prep Time 5 minutes mins

Total Time 40 minutes mins

Servings: 6

Course: Soup

Cuisine: American

Ingredients Method Notes

Ingredients

  

• 3 cloves garlic minced
• 1 onion sweet, chopped
• 1 Tbs rosemary fresh, chopped
• 3 Tbs olive oil
• 1/2 tsp red pepper flakes
• 5 cups chickpeas canned, drained and rinsed (~3, 15 oz. cans)
• 4 cups vegetable broth low sodium (more to thin)
• salt and pepper To Taste

Method

 

Prep

1. Mince garlic cloves. Chop onion and rosemary.

Make

1. In a soup pot over medium heat, add olive oil and then onion. Sauté the onion in olive oil until soft. Add the garlic, rosemary, and crushed red pepper flakes and cook until fragrant, about 1 minute.
2. Add the chickpeas and vegetable broth – bring to a boil and reduce heat to simmer.
3. Simmer for 30 minutes. Transfer the soup to a blender and blend until smooth. Be careful when puréeing hot soup as steam can force lid of the blender. Place a kitchen towel over top and hold down the lid while processing to be extra safe.
4. Bring to room temperature before storing it. You may need to add additional vegetable broth when rewarming as the soup will thicken once refrigerated.

Notes

Nutrition Facts: Calories per serving 280 | Total Fat 10.2g | Saturated Fat 1.0g | Trans Fat 0.0g Cholesterol 0mg | Sodium 98mg | Total Carbohydrates 38g | Dietary Fiber 11g |Total Sugars 5g | Protein 11g | Vitamin D 0mcg | Calcium 95mg |  Iron 3mg | Potassium 501mg

 

Pro Tip – Give it a Protein Boost to Make it a Meal

This cozy soup starts you off with about 11g of protein per serving, but if you’re active, building strength, or aiming to stay full and energized, aim for 20g+ of protein per meal.

Try one (or mix and match) of these add-ins to boost your bowl:

• Crumbled feta cheese – ¼ cup adds ~5g protein
• Mini mozzarella balls – 4–5 balls add ~6g protein
• Poached egg – 1 egg adds ~6g protein
• White beans or lentils – ½ cup adds ~8–9g protein
• Grated Parmesan – 2 tablespoons add ~4g protein
• Crispy tofu squares – ½ cup adds ~10g protein
• Shredded chicken – 3 ounces adds ~20g protein
• Toasted pumpkin seeds – 3 tablespoons add ~5g protein

Add what you love and make it your own!