Cabbage and Carrot Slaw

Cabbage and Carrot Slaw

by | Mar 31, 2026 | Recipes and Meal Ideas, Side

Cabbage and Carrot Slaw

Cabbage and Carrot Slaw

Do you enjoy eating slaw but you really want a healthier version that taste just as good..maybe even better? Our Cabbage and Carrot slaw is the perfect side dish for any meal and would make a great covered dish to take to a family gathering. It has a delightful Dominican spin, yes there's mangos in there, full of gut healthy fiber and fresh flavors you will love!
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4
Course: Side Dish
Ingredients Method Notes

Ingredients
  

  • 1/2 head green cabbage shredded finely
  • 2 carrots grated finely
  • 6 cups water
  • 1 mango cut into slivers
  • 3 medium 4-1/8″ long scallions, chopped
  • 1/4 cup parsley
  • 3 limes juiced
  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • salt to taste

Method
 

Prep
  1. Prep ingredients according to instructions.
Make
  1. Add cabbage and carrots to a colander. Pour boiling water over vegetables and let them drain.
  2. Add cabbage, carrots, mango, scallions, and parsley to a large bowl and toss to combine.
  3. Whisk together lime juice, olive oil, and honey. Salt to taste.
  4. Massage vegetables with dressing until coated.
  5. Serve or store in refrigerator for up to 4 days.

Notes

Nutrition Facts: Calories Total Fat 7g Saturated Fat 1g Sodium 46mg Total Carbohydrates 34g Dietary Fiber 7g
Total Sugars 22g Protein 4g Calcium 133mg Iron 1mg Potassium 610mg
Strawberry Chia Pudding

Strawberry Chia Pudding

by | Mar 24, 2026 | Breakfast, Recipes and Meal Ideas

Strawberry Chia Pudding

Strawberry Chia Pudding

Want a dessert that's loaded with fiber, good for your gut and delicious? This recipe checks all those boxes and it has fresh strawberries! It's easy to put together with only a few simple ingredients and perfect for that after dinner sweet treat, breakfast or a cool, satisfying snack.
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Prep Time 10 minutes
Total Time 4 hours
Course: Dessert
Ingredients Method Notes

Ingredients
  

Quick Strawberry Jam
  • 3 cups strawberries fresh, chopped (or frozen)
  • 2 Tbs. maple syrup
  • 4 Tbs chia seeds
Chia Pudding
  • 1 3/4 cups coconut milk unsweetened (or other milk)
  • 1/2 cup chia seeds
  • 2 tsp. vanilla extract
  • 2 Tbs maple syrup

Method
 

Prep Jam
  1. Hull and chop strawberries
Make Jam
  1. Add strawberries and maple syrup to a small saucepan.
  2. Simmer until the fruit breaks down, then bring to a boil and simmer for an additional 10-15 minutes until fruit is soft and the mixture is thickened.
  3. Stir in chia seeds and set aside to cool.
Make Pudding
  1. Add all ingredients to a mason jar fitted with a lid and shake to combine. Set aside for 10 minutes.
  2. Shake or stir again. In separate serving. jars, layer chia pudding with cooled strawberry jam and place in the refrigerator for 4 hours or overnight.

Notes

Nutrition Facts: Calories 322 Total Fat 16g Saturated Fat 1g Sodium 125mg Total Carbohydrates 37g
Dietary Fiber 14gT otal Sugars 19g Protein 10g Calcium 507mg Iron 5mg Potassium 423mg
Oatmeal Banana Breakfast Bars

Oatmeal Banana Breakfast Bars

by | Mar 17, 2026 | Breakfast, Recipes and Meal Ideas

Oatmeal Banana Breakfast Bars

Oatmeal Banana Breakfast Bars

Breakfast is one of the most important meals of the day, but actually preparing and eating a healthy breakfast can prove to be challenging. Our Oatmeal Banana Breakfast Bars are a perfect solution to help you start your day fueled and energetic even if you are short on time in the mornings. Prep and bake these ahead of time and store them in the freezer for a quick grab and go breakfast option the whole family will love!
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Prep Time 15 minutes
Total Time 40 minutes
Servings: 10
Course: Breakfast
Ingredients Method Notes

Ingredients
  

  • 2 bananas small
  • 1/2 cup almond butter or other nut/seed butter
  • 2 eggs
  • 1 tsp vanilla extract
  • 2 Tbs coconut oil melted
  • 3 Tbs maple syrup
  • 1 1/2 cup oats quick-cook, gluten-free if necessary
  • 1/2 cup almond flour
  • 1/2 cup coconut flour
  • 1/4 cup flax meal
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 cup dark chocolate chips

Method
 

Prep
  1. Peel and chop bananas.
  2. Preheat oven to 350°F and line baking sheet with parchment paper.
Make
  1. Add bananas, almond butter, eggs, vanilla extract, coconut oil, and maple syrup to a blender or food processor and process until smooth.
  2. In a mixing bowl, whisk together oats, flours, flax meal, baking powder, and baking soda. Make a well in the middle and add wet ingredients.
  3. Stir until just combined then stir in chips.
  4. Using an ice cream scoop or 1/4 cup measuring cup, place batter on parchment-line baking sheet and shape into bars [or any shape you would like].
  5. Bake for 15-18 minutes or until edges are brown.
  6. Cool on wire rack. Wrap and freeze leftovers

Notes

Nutrition Facts: Calories 237 Total Fat 13g Saturated Fat 4g Cholesterol 33mg Sodium 100mg
Total Carbohydrates 24g Dietary Fiber 5g Total Sugars 8g Protein 8g Calcium 87mg Iron 7mg Potassium 380mg
Warm Vegetable and Bean Salad with Chili-Lime Dressing

Warm Vegetable and Bean Salad with Chili-Lime Dressing

by | Mar 10, 2026 | Recipes and Meal Ideas

Warm Vegetable and Bean Salad with Chili-Lime Dressing

Warm Vegetable and Bean Salad with Chili-Lime Dressing

This recipe will warm up your salad game! You get the sweetness of the roasted butternut squash, a good dose of fiber from the kidney beans and a satisfying crunch with the pumpkin seeds. The chili lime dressing brings it all together with a hint of fresh citrus and a little kick of spice. You can add in your favorite protein or keep it plant based.
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Prep Time 20 minutes
Total Time 50 minutes
Servings: 4
Course: lunch, Salad
Ingredients Method Notes

Ingredients
  

  • 2 cup butternut squash cubed
  • 1 Tbs olive oil
  • 1 1/2 cup kidney beans canned, drained and rinsed
  • 1/2 cup onion sweet, chopped
  • 1/2 cup corn kernels
  • 1 cup cilantro fresh, chopped
  • 1/2 cup pumpkin seeds
  • 3 limes juiced
  • 1/4 cup olive oil
  • 1/4 tsp chili powder
  • 1/4 tsp cumin ground
  • salt to taste
  • black pepper to taste

Method
 

Prep
  1. Preheat oven to 400°F
  2. Cube butternut squash or purchased pre-cut
  3. Drain and rinse beans
  4. Chop onion and cilantro
  5. Juice limes
Make
  1. Toss squash with 1 tablespoon olive oil and place on parchment-lined baking sheet. Roast in oven for 20 minutes or until squash is soft with brown edges.
  2. Meanwhile add beans, onion, corn, cilantro, and pepitas to a large bowl.
  3. In a mason jar, add lime juice, 1/4 cup olive oil, chili powder, and cumin. Shake vigorously to combine.
  4. Once squash is cooked through, add to bowl and toss with dressing. Serve warm over arugula.

Notes

Nutrition Facts: Calories 322 Total Fat 25g Saturated Fat 4g Sodium 32mg Total Carbohydrates 24g
Dietary Fiber 6g Total Sugars 4g Protein 7g Calcium 69mg Iron 2mg Potassium 581mg
Tropical Green Smoothie

Tropical Green Smoothie

by | Mar 3, 2026 | Recipes and Meal Ideas

Tropical Green Smoothie

Tropical Green Smoothie

Soothies are a convenient and tasty way to boost your nutrient intake and manage cravings. Our Tropical Green Smoothie is filled with simple ingredients that blend together into a creamy, delicious drink. You can prep and freeze the ingredients ahead of time so all you have to do is blend them with the liquid of your choice when you are ready. Busy morning win!
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 1
Course: Drinks
Ingredients Method Notes

Ingredients
  

  • 1/2 banana frozen or fresh
  • 1/2 cup pineapple frozen
  • 1/2 avocado
  • 1/2 cup kale frozen (or spinach)
  • 1 Tbs chia seeds
  • 1 cup almond milk unsweetened (or milk of choice)
  • 8 cashews raw

Method
 

Prep
  1. Chop fruits.
  2. Measure ingredients.
Make
  1. Place all ingredients into a blender and blend until smooth.
  2. Add water for a thinner consistency or add ice for a thicker consistency.

Notes

Nutrition Facts: Calories 434 otal Fat 28g Saturated Fat 4g Sodium 206mg Total Carbohydrates 46g
Dietary Fiber 15g Total Sugars 19g Protein 9g Calcium 615mg Iron 4mg Potassium 1143mg
Spinach and Artichoke Chicken Build and Bake

Spinach and Artichoke Chicken Build and Bake

by | Feb 18, 2026 | Recipes and Meal Ideas

Spinach and Artichoke Chicken Bake

Spinach and Artichoke Chicken Build and Bake

This recipe adds a protein spin to a creamy dip favorite. Our Spinach and Artichoke Chicken Bake is filled with lean protein and fiber rich veggies. Mix all the ingredients in one bowl and bake in one pan. Light prep and quick cook time puts a healthy, flavor filled dinner on the table with minimal clean up after. Busy weeknight win!
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Prep Time 15 minutes
Cook Time 45 minutes
Servings: 6
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 6 boneless skinless chicken breasts cut into thick strips
  • 1 red pepper chopped
  • 2 cups baby spinach roughly chopped
  • 1/2 medium yellow onion finely chopped
  • 4 garlic cloves minced
  • 1 lemon zested and juiced
  • 1/2 cup grated parmesan cheese
  • 1/2 cup mayonnaise
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 28 ounces artichoke hearts 2 – 14 oz. cans , drained and quartered
  • 1/2 cup parsley chopped

Method
 

Prep
  1. Preheat oven to 400° F and lightly grease a 9×13-inch baking dish or sheet pan.
  2. Season chicken with salt and pepper, if desired.
  3. Prepare vegetables and lemon according to instructions.
Make
  1. In a large bowl, whisk together garlic, mayonnaise, cheese, oregano, thyme, lemon zest and juice, salt, and pepper.
  2. Stir in the chopped spinach, artichoke hearts, red bell pepper, and onion until fully coated.
  3. Spread the seasoned chicken strips in the prepared baking dish and spoon the creamy vegetable mixture evenly over the chicken, making sure it’s well coated.
  4. Bake uncovered for 25–30 minutes, or until the chicken is cooked through (internal temp 165°F) and the top is golden and bubbling.
  5. Top with parsley and serve warm.
  6. Optional – For an added protein boost, replace mayonnaise with low-fat cottage cheese. The dish will be a bit tangy.

Notes

Nutrition Facts: Calories 446 Total Fat 21g Saturated Fat 5g Cholesterol 117mg Sodium 451mg Total Carbohydrates 21g
Dietary Fiber 9g Total Sugars 3g Protein 45g Calcium 156mg Iron 3mg Potassium 874mg