Prep time: 15 min | Cook time: 1 hr | Rest time: 20 min | Total time: 1 hr 35 min

Servings: 4 servings

 

 

Ingredients:

• Avocado spray 
• 1 tsp kosher salt
• 1/4 tsp black pepper
• 2 tsp garlic powder
• 2 tsp paprika 
• 1 tsp dry time 
• 1 boneless skin on turkey breast / (2-3) pounds
• 2 tbsp melted butter

 

 

Directions:

1. Preheat your oven to 450 degrees Fahrenheit
2. Coat your turkey breast with your seasoning mixture 
3. Place turkey in the oven for 20 minutes
4. Remove turkey and loosely cover your roasting pan with foil to prevent scorching 
5. Place turkey back in the oven until the turkey reaches an internal temp of 160 degree (25-40 minutes) 

 

 

Nutrition Information:
Serving size: 6 oz 
Calories: 321 kcal 
Carbohydrates: 2 g 
Protein: 48 g 
Fat: 12 g 
Saturated Fat: 3 g 
Sodium: 300 mg

Prep time: 10 min | Cook time: 25 min | Total time: 35 min

Servings: 8 - 10 servings

 

 

Ingredients:

• 2 ½ pounds of green beans, trimmed
• 2 tablespoons of olive oil
• ¾ teaspoon salt
• ¾ teaspoon pepper

 

 

Directions:

1. Heat a large cast-iron skillet over medium high heat until it is very hot
2. Toss the green beans, oil, and the salt and pepper in a bowl
3. Add about a quarter of the beans to the skillet and cook, without stirring, for 2 minutes. Then toss and cook until charred and tender for another 4 – 5 minutes
4. Transfer to a platter and repeat with remaining beans
5. Season with salt and pepper to your liking!

 

 

Nutrition Information:

Calories: 59 cal

Sodium: 7 mg

Carbohydrates: 8.1 g

Dietary Fiber: 3.9 g

Sugars: 1.6 g

Protein: 2.1 g

Fat: 2.9 g

Saturated fat: 0.4 g

 

 

Prep time: 10 min | Cook time: 20 min | Total time: 30 min

Servings: 8 - 10 servings

 

Ingredients:

• 1 pound of Brussels sprouts, trimmed and halved
• 12 ounces of baby Yukon Gold potatoes, quartered
• 3 tablespoons of extra-virgin olive oil
• 1 teaspoon salt
• 1 teaspoon chili powder
• ¾ teaspoon garlic powder
• ½ teaspoon ground pepper
• ¼ cup chopped chopped parsley

Directions:

1. Preheat your oven to 450 degrees Fahrenheit
2. Trim and halve 1 pound of brussel sprouts
3. Cut 12 oz of Yukon baby gold potatoes into quarters
4. Toss brussel sprouts, potatoes, 3 tbs olive oil, 1 tsp salt, 1 tsp chili powder, ¾ tsp garlic powder, ½ tsp pepper, and ¼ cup of chopped parsley together in a large bowl
5. Line a large, rimmed baking sheet with aluminum foil; spread veggies in a single layer 
6.  Roast the veggies until they are tender & evenly browned, around 20 – 25 minutes, flipping halfway through.

 

Nutrition Information:

Calories: 106 cal

Sodium: 318 mg

Carbohydrates: 13g

Protein:  3g

Fat: 5g

Saturated fat: 1g

 

 

Prep time: 10 min | Cook time: 15 min | Total time: 25 min

Servings: 5-7 servings

 

Ingredients: *all ingredients are subject to taste*

• 1 bag of kale (or fresh kale)
• 1tbs olive oil
• Shredded parmesan cheese (or nutritional yeast)
• Juice from 1 lemon
• Salt to taste
• Sliced almonds (or any seeds of your liking)
• 1 bag of carrots sliced
• 1 red onion chopped or sliced
• 1c Quinoa

 

Directions:

1. Wash and dry kale
2. Pick off the leaf from the stem and break apart into smaller pieces
3. Dump kale into a large mixing bowl
4. Add your olive oil, salt, parmesan, and lemon juice to the mixing bowl
5. Massage kale with your hands until slightly wilted
6. Add in sliced almonds, carrots, onion, and quinoa
7. Mix well and enjoy!

*This kale salad stays good for about a week and a half in the refrigerator!

 

Nutrition Information:

Calories: 460kcal

Carbohydrates: 35g

Protein:  23g

Fat: 28g

Saturated fat: 6g

Prep time: 5 min | Cook time: 25 min | Total time: 30 min

Servings: 7 servings

 

Ingredients:

• 2tbs olive oil
• ½ white onion
• 1.5tbs minced garlic
• 2tbs tomato paste
• 1 small bag of gold potatoes
• 4c vegetable stock (if vegetarian, disregard chicken stock and add 2c cups of vegetable stock)
• 2c chicken stock
• 1 can chickpeas drained and rinsed
• Onion powder to taste
• Garlic powder to taste
• Garlic salt to taste
• Paprika to taste
• Pepper to taste

*Chicken and rice can be added if desired

 

Directions:

1. Get a large pot, add olive oil and sauté onion and minced garlic
2. While that is cooking, chop up potatoes into 1 inch cubes
3. After onion is translucent, stir in tomato paste
4. Add your stock and chickpeas
5. Season with onion powder, garlic powder, garlic salt, paprika, and pepper
6. Stir and let pot come to a boil
7. Once boiling, bring to a simmer and let sit for 20 minutes with a lid
8. Poke potatoes with a fork and if fork tender, pour into a bowl and enjoy!

 

Nutrition Information:

Calories: 183kcal

Carbohydrates: 29g

Protein:  6g

Fat: 6g

Saturated fat: 1g

Prep Time: 10 min | Cook Time: 20 min | Total Time: 30 min

Servings: 8 servings

 

Ingredients:

• 16 ounces Extra-Lean 99% Ground Turkey
• 1 medium yellow onion diced
• 1 ounce pkg dry taco seasoning
• 1 ounce pkg dry ranch seasoning
• 15 ounce can black beans rinsed and drained
• 15 ounce can kidney or red beans rinsed and drained
• 15 ounce can corn drained
• 15 ounce can petite diced tomatoes
• 10 ounce can Rotel tomatoes and green chilies
• 14.5 ounce can chicken broth

 

Directions:

1. In a large stockpot, brown together the ground turkey, and diced onion. Drain off any excess fat. Stir in seasoning mixes, and add in the remaining ingredients. Stir together well, cover with lid, and simmer for 20 minutes, stirring occasionally.
2. Serve right away. Refrigerate any leftovers in airtight containers. Can also be frozen into individual servings.

 

Nutrition Information:

Calories: 305kcal

Carbohydrates: 43g

Protein: 22g

Fat: 6g

Saturated Fat: 1g

Directions:

1. Preheat oven to 325*F
2. Place turkey breast in roasting pan
3. Brush lightly with vegetable or olive oil
4. Cook according to package directions based on weight, etc.

(This one is thawed so it will cook for 1¾ - 2 hours)

(Frozen would have to cook 2 ½ - 3 hours)

Ingredients:

• 12oz bag of fresh green beans
• 1 red onion
• 2-3 tbs of olive oil
• Salt to taste

Directions:

1. Preheat oven to 475
2. Cut one onion into long strips
3. Mix green beans and onion in a bowl with olive oil and salt
4. Place green beans and onion on a baking sheet and place in the oven for 15-20 minutes
5. Once green beans are soft when poked with a fork, take out of oven and enjoy!

Prep Time 5 mins | Cook Time 30 mins | Total Time 35 mins

Servings: 12 (Makes about 6 cups)

 

Ingredients:

• 1/4 cup vegan butter
• 1 yellow onion, finely chopped
• 2 cloves garlic, minced
• 16 ounces mushrooms
• 5 - 6 tablespoons all-purpose flour (gluten-free if preferred)
• 4 cups vegetable broth
• 1 teaspoon dried thyme leaves
• 1/4 teaspoon ground black pepper
• salt to taste

 

Directions:

• In a medium pot or high sided skillet, melt the vegan butter over medium heat. Add the onions and garlic and slowly sauté until the onions turn translucent and begin to brown, 5 – 10 minutes. I like to slowly sauté them in this recipe as it allows the onions to caramelize for a rich flavor, but if you’re in a rush, a quick sauté will suffice.
• Add the mushrooms and continue to cook until the mushrooms have darkened and released their juices, 5 – 10 minutes. Sprinkle the flour over the mushrooms, using 5 tablespoons for a thinner gravy, and 6 tablespoons for a thicker gravy. Stir the flour in and cook for 1 minute to heat, then stir in the vegetable broth, thyme, and black pepper.
• Bring to a simmer and cook for 5 – 10 minutes until the gravy thickens as desired. It will be a bit thicker as it cools. Different vegetable broths may have more or less salt, so you can add salt to taste if needed. Remove from heat and serve.

Prep Time: 10 mins | Cook Time: 1 hour | Total Time: 1 hour 10 minutes

 

Ingredients For the Sweet Potato Filling:

• 3 lb. of sweet potato (3 medium-sized sweet potatoes)
• 2 tbsp maple syrup or coconut sugar (add more for sweeter casserole)
• 1/4 tsp sea salt
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 3 tsp vanilla extract

 

Ingredients For the Oat Pecan Crumble:

• 3/4 cup pecans
• 3/4 cup rolled oats, 1/2 cup blended into oat flour
• 3 tbsp maple syrup 
• 1/2 tsp cinnamon
• 1/2 tsp sea salt
• 2 tbsp melted vegan butter or coconut oil

 

Directions:

1. Preheat oven to 400 degrees. Bake or boil sweet potatoes until tender.
2. While the sweet potatoes are baking, prepare the oat pecan topping.
3. Blend 1/2 cup of the oats into fine oat flour using a food processor.
4. Add the rest of the topping ingredients and pulse to combine into a crumbly mixture.
5. Transfer the sweet potatoes and the rest of the filling ingredients to a large mixing bowl and mix with a hand-held electric mixer.
6. Spread the sweet potato filling in an approximately 8×8 inch baking dish or a 1.5-2 qt. oven-safe casserole dish.
7. Sprinkle the oat pecan topping evenly over top.
8. Bake for 20-25 minutes until golden brown. 

 

*This is not a very “sweet” sweet potato casserole. If you prefer a sweeter casserole, you will definitely want to increase your maple syrup or coconut sugar quantity, or substitute a different variety of sweetening agent for the potato filling.

Prep Time: 7 minutes | Cook Time: 4 hours 

Servings: 6 servings

 

Ingredients:

• 4 lbs cauliflower (2 medium heads or already riced cauliflower)
• 3 large garlic cloves
• Water to cover
• 3 tbsp vegan butter
• 1 tsp salt

 

Directions:

1. Remove outer leaves, wash and chop into large pieces cauliflower.
2. Add to a large slow cooker, along with garlic and enough water to cover (stir to make sure no cauliflower is sticking out).
3. Cover and cook on Low for 8 hours or on High for 4 hours.
4. Drain cauliflower and garlic in a colander really well (otherwise mashed cauliflower consistency will be off)
5. Return to a slow cooker, and add butter and salt. Stir to let butter melt faster and puree with an immersion blender until smooth. Be patient, it will take 4-5 minutes because cauliflower has no starch unlike potatoes.
6. Add in any toppings or flavor you prefer (salt, pepper, chives, etc.)

Ingredients:

• 1 orange, medium size
• Water (amount varies)
• 1 cup granulated sugar
• 12 ounces fresh cranberries; rinsed, inspected, and drained
• Pinch of cinnamon (optional)

 

Directions:

1. Rinse the orange. Zest the orange to get as much orange zest as the orange allows. This amount will vary, but 1 teaspoons is great. Set the zest aside until later.
2. Cut the zested orange in half and juice it. Pour the juice into a 1 cup measuring cup (it won’t fill the cup). Add water to the orange juice in the measuring cup until you have 1 full cup of liquid.
3. In a medium sauce pan, combine the 1 cup of orange juice/water and the sugar. Add the cranberries and bring everything to a boil. Lower the heat to medium-low and simmer until the cranberries being to burst, stirring occasionally, for about 10 minutes. If less whole berries are desired, press the cranberries with the back of your cooking spoon. Remove from the heat and stir in the pinch of cinnamon and most of the orange zest, reserving a pinch for sprinkling on top.
4. Pour the cranberry sauce into a bowl or small serving dish. Sprinkle the top with the remaining orange zest. Cover and cool at room temperature. Once cooled, refrigerate until ready to serve.

Prep Time 30 minute | Cook Time 1 hour | Total Time 1 hour 30 minutes  

 

Ingredients:

• 1 unbaked Gluten-Free Pie Crust

• 15 ounces unsweetened pumpkin puree

• 1/2 cup almond milk (or another dairy-free milk)

• 1/2 cup pure maple syrup

• 2 large eggs

• 1 teaspoon ground cinnamon

•  1/2 teaspoon ground nutmeg

• 1/2 teaspoon sea salt

• 1/4 teaspoon ground cloves

 Directions:

1. Whisk the unsweetened pumpkin puree, almond milk, pure maple syrup, eggs, ground cinnamon, ground nutmeg, sea salt, and ground cloves in a medium size mixing bowl until well blended.

2. Pour filling into the prepared unbaked pie shell and bake in a preheated 400 degree (F) oven for 15 minutes. Reduce the oven temperature to 350 degrees (F) and bake for an additional 40 to 50 minutes. The pie is completely cooked through when a toothpick inserted in the center of the pie comes out clean.

3. Allow to cool completely before serving.

Prep Time: 20 minutes | Cook Time: 45 minutes | Total Time: 1 hour  

 

Ingredients:

• 10 turkey or chicken breakfast sausage links

• 1 tbsp butter

• 16 eggs

• 1/2 tsp salt

• 1/4 tsp pepper

• 2 cups frozen hashbrowns

• 1/2 each red and green pepper, diced

• 1 small red onion, diced

• 1/2 cup cheese 

 Directions:

1. Preheat oven to 375 F. 

2. Cook breakfast sausage in a skillet over med-high heat for 4-5 minutes until mostly cooked through. Slice into small pieces and set aside with other toppings.

3. Grease a 9x13'' casserole dish with the 1 tbsp butter (this is the best greasing agent to ensure egg doesn't get stuck - you can also use cooking spray). 

4. Mix eggs together in a large bowl with salt and pepper. Layer sausage, hashbrowns, cheese and vegetables into casserole dish then pour eggs in overtop.

5. Bake for 45 minutes or until egg is cooked through. Remove from oven and let cool before slicing into individual portion sizes. 

6. Storing: Serve immediately or store in microwave-safe containers up to 5 days in the fridge. You can also freeze in individual portion sizes in glass containers up to 3 months. Reheat frozen portions in microwave for 1-3 minutes until warm.

 

Nutrition Information:

Calories: 235 calories

Protein: 16 grams

Carbohydrates: 12 grams

Total Fat: 13 grams  

 

Recipe originated from https://thegirlonbloor.com/sausage-hashbrown-breakfast-casserole/#wprm-recipe-container-28329

 

Directions:

 

 

Prep Time: 5 minutes | Cook Time: 10 minutes | Total Time: 15 minutes 

 

Ingredients:

• 1 cup white cheddar cheese shredded

• 1/4 cup blue cheese

• 1/4 cup buffalo sauce

• 8 oz shredded chicken

• 6 ounces plain Greek yogurt

• Celery and Van’s Simply Delicious® Crackers for dipping

 

Directions:

1. In a small saucepan heat all ingredients except cheese.

2. When mixture is heated through add the cheeses until melted.

3. Pour mixture into an oven safe dish.

4. Top with a bit of blue cheese and place under a broiler for just a couple of minutes. Serve warm with side of choice. 

 

Nutrition Information:

Calories: 206

Protein: 20 grams

Carbohydrates: 4 grams

Total Fat: 12 grams  

 

Recipe originated from https://amomsimpression.com/skinny-buffalo-chicken-dip/

Prep Time: 20 minutes | Cook Time: 5 minutes | Total Time: 25 minutes

Servings: 6 servings 

 

 Ingredients:

• 2 lbs yukon gold potatoes, chopped into 1" cubes

• 1 green pepper, seeded then chopped into 1" chunks

• 1 onion, chopped

• ¼ cup extra virgin olive oil

• 1 tbsp seasoned salt, like Lawry’s

• salt & freshly ground black pepper, to taste

• 12 eggs

• 2 cups shredded cheddar cheese

• 3 green onions, sliced

 

 Suggested toppings:

• tortilla chips, salsa, avocado

• 6 individual-sized containers with lids

 

 Directions:

1. Preheat oven to 425f degrees.

2. On a large baking sheet, place potatoes, peppers and onions in a single layer. Drizzle with olive oil and sprinkle with seasoned salt and ground black pepper. Toss until evenly coated.

3. Roast for about 30-40 minutes or until potatoes are golden brown and tender, stirring and rotating pan halfway through cooking.

4. Meanwhile, crack eggs into a large bowl then season with salt and pepper and whisk until smooth. Heat a large skillet over medium heat then spray with nonstick spray and add eggs. Scramble until the eggs are just barely cooked through and still slightly glossy then scoop onto a plate and set aside.

5. Divide the potatoes and eggs evenly between the containers then set aside to cool. Once cool, sprinkle with cheese and green onions then cover and refrigerate. Freeze any portions that aren’t eaten within three days.

6. To reheat from frozen:

7. microwave at 50% power for 1-1/2 minutes then stir and continue microwaving until food is reheated, stirring between intervals. Top with optional toppings then serve.

 

Nutrition Information:

Calories: 458 calories

Protein: 24 grams

Carbohydrates: 22 grams

Sodium: 1539 mg

Total Fat: 30 grams

Saturated Fat:  12 grams

 

Recipe originated from https://www.thecountrycook.net/make-ahead-breakfast-bowls/.

 

Nutrition information was derived from that site and reflects the original recipe prior to the substitutions of healthier options.

 

Active Time: 15 minutes | Total Time: 30 minutes
Servings: 4 servings

 

Ingredients:

• 1 tablespoon chili powder
• Kosher salt and freshly ground black pepper
• 1 pound baby bell peppers (12 to 15 peppers), halved, stemmed and seeded
• 1 large yellow onion, halved and thinly sliced
• 2 tablespoons extra-virgin olive oil
• 1 1/2 pounds boneless, skinless chicken breast
• Juice of 1 lime, plus lime wedges, for serving
• 8 fajita-size tortillas, warmed
• Shredded cheese, guacamole, hot sauce, salsa and sour cream or Greek yogurt, for serving

 

Directions:

1. Preheat the broiler to high. Line a rimmed baking sheet with foil.
2. Combine the chili powder, 2 teaspoons salt and 1 teaspoon pepper in a small bowl.
3. Put the peppers and onions on the prepared baking sheet, drizzle with 1 tablespoon of the oil and season with half the chili powder mixture.
4. Broil until softened and starting to char, about 10 minutes.
5. Meanwhile, cut the chicken into 1/4-inch-thick slices and toss in a large bowl with the remaining chili powder mixture and 1 tablespoon oil.
6. After the peppers are softened and starting to char, about 10 minutes, scatter the chicken on top of the peppers and onions and return the baking sheet to the broiler until the chicken is cooked through and starting to brown, about 5 minutes more.
7. Drizzle with the lime juice.
8. Serve with the warmed tortillas, shredded cheese, guacamole, hot sauce, salsa, sour cream or Greek yogurt and lime wedges

 

Nutrition Information:

Calories: 470 calories

Protein: 44 grams

Carbohydrates: 34 grams
Sodium: 1100 mg

Total Fat: 17 grams

Saturated Fat:  3 grams
 
Recipe originated from https://brick.fit/northerncalifornia/2019/01/31/recipe-of-the-month-chicken-fajitas/. Nutrition information was derived from that site and reflects the original recipe prior to the substitutions of healthier options.

Prep Time: 5 minutes | Cook Time: 25 minutes | Total Time: 30 minutes

Servings: 4 sandwiches

 

Ingredients:

• 1 1/4 lb flank steak
• Salt and Pepper
• 1 tbs Olive Oil
• 1 Tbs Worcestershire Sauce
• 1 cup chopped mushrooms
• 1 cup yellow onion
• 1 cup green pepper
• 1/2 Tbs olive oil
• 1 Tbs Worcestershire Sauce
• Salt and pepper to taste
• 8 slices provolone cheese
• 4 Hoagies

 

Directions:

1. Preheat oven to 350 degrees
2. Place flank steak on a baking sheet, and season with salt and pepper.
3. Pour olive oil and Worcestershire Sauce over the top, and rub in.
4. In a bowl combine peppers and onions and mushrooms, and add olive oil, Worcestershire, and salt and pepper, stir to combine.
5.  Dump around the outside of the flank steak, over the tray.
6. Bake 15 minutes
7. Broil 3-5 minutes
8. Take flank steak off tray, and slice into very thin slices, and bite sized pieces. Add back to the tray
9. Cover the meat and veggies with the provolone cheese
10. Bake with cheese 5-7 additional minutes at 350 degrees
11. Stir well to combine cheese with veggies and meat
12. Load up hoagies, season with additional salt and pepper if desired

 

Nutrition Information:

Calories: 552 calories

Protein: 49 grams

Carbohydrates: 24 grams

Sodium: 779 mg

Total Fat: 28 grams

Saturated Fat:  13 grams

 

Recipe originated from https://www.eazypeazymealz.com/sheet-pan-philly-cheesesteak/. Nutrition information was derived from that site and reflects the original recipe prior to the substitutions of healthier options.

Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes
Servings: 12 Egg Muffins

 

Ingredients:

• 1/2 pound bulk pork sausage
• 12 eggs
• 1/2 cup chopped onion
• 1/2 cup chopped green bell pepper, or to taste
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon garlic powder
• 1/2 cup shredded Cheddar cheese 

 

Directions:

1.  Preheat oven to 350 degrees F (175 degrees C). Lightly grease 12 muffin cups, or line with paper muffin liners.
2. Heat a large skillet over medium-high heat and stir in sausage; cook and stir until sausage is crumbly, evenly browned, and no longer pink, 10 to 15 minutes; drain.
3. Beat eggs in a large bowl. Stir in onion, green pepper, salt, pepper, and garlic powder. Mix in sausage and Cheddar cheese. Spoon by 1/3 cupfuls into muffin cups.
4. Bake in preheated oven until a knife inserted near the center comes out clean, 20 to 25 minutes. 

 

Nutrition Information:
Calories: 143 calories

Protein: 10 grams

Carbohydrates: 1.6 grams
Sodium: 356 mg

Total Fat: 11 grams

Saturated Fat:  4 grams
 
Recipe originated from https://www.allrecipes.com/recipe/222586/scrambled-egg-muffins/. Nutrition information was derived from that site and reflects the original recipe prior to the substitutions of healthier options.