Illuminate Snack Mix
We created this mix for our Anniversary Wellness Event ~ enjoy and be well!
- Almonds – Contain Folate, Tyrosine & Magnesium; all contributing to improved mental health!
- Bananas – Calm anxiety, improves sleep and are mood-boosting through Vitamins A, B6, C, Potassium, Iron & Magnesium!
- Cherries – Improve inflammation, sleep & produce mood enhancing hormones!
- Chickpeas – Helps ward off anxiety because rich in Vitamin B6!
- Dark Chocolate – Full of antioxidants that improve mood & focus!
- Pumpkin Seeds – Include super vitamin Zinc, enhancing mental agility & memory!
- Sunflower Seeds – Boosts mood and combats depression with omega fatty acids, B vitamins and tryptophan!
Arugula Miso Salmon Salad
By: Alyson Roux, Nutrition Hive
Ingredients
- 4 Cups Arugula
- 1 Red, Yellow, or Orange Bell Pepper, Chopped
- 3 Green Onions (Scallions) Sliced, even the green parts
- 1 6-ounce can Wild Salmon (or cooked, smoked, your choice) – Could sub Tempeh slices
- 1 Tbsp. Miso Paste
- Juice of 1 Lemon
- 1 Tbsp. Olive Oil
- Avocado, Pitted and Sliced
- 1 tsp. Granulated Garlic
- Sea Salt and Pepper to taste
Add salmon, bell pepper, onions, miso, oil, and seasoning in a bowl and mix well. Serve on top of arugula. Top with avocado slices. This salad also works over warm or cold wild and/or brown rice.
Blueberry Overnight Oats
By Amy Smith, Nutrition Hive
Ingredients: (4 servings)
- 1 ½ cups rolled oats
- 1 ½ cups milk or non-dairy milk
- 2 tablespoons chia seeds
- 2 tablespoons maple syrup
- 1 teaspoon cinnamon
- ½ cup water
- 1 cup blueberries
- 1 cup slivered almonds
- Dark chocolate chips (if desired)
Combine oats, milk, chia seeds, maple syrup, cinnamon, and water together in a large container. Stir well to mix. Seal and place in the fridge overnight (or for at least 8 hours).
Use single-serving size mason jars or bowls and place a large spoonful of the oat mix in the bottom of each, then a layer of blueberries followed by a layer of slivered almonds and dark chocolate chips if desired.
Repeat until all ingredients are used up. Store in the fridge until ready to eat.
Enjoy hot or cold!
Saffron Kabobs & Asparagus
- 1/4 tsp Saffron (ground)
- 10 ozs Salmon Fillet (skinless, cut into cubes)
- 1 Zucchini (small, sliced length-wise)
- 1 Lime (juiced, divided)
- 1/2 tsp Sea Salt (divided)
- 4 Barbecue Skewers
- 1 1/2 tbsps Extra Virgin Olive Oil (divided)
- 2 cups Asparagus (trimmed)
- 1/4 cup Cilantro (leaves only, chopped)
- 1 tbsp Mint Leaves (chopped)
- 1 Garlic (cloves, minced)
Add the ground saffron to a medium bowl. Add a splash of boiling water and let the saffron bloom for two minutes. Add the salmon cubes, zucchini, 1/2 of the lime juice, and 1/2 of the salt to the bowl with the bloomed saffron. Mix well. Thread the salmon and zucchini onto the skewers. Heat 1/3 of the oil in a cast-iron skillet over medium heat. Add the skewers to the skillet and cook for four to six minutes per side until cooked through. In the same skillet beside the skewers, cook the asparagus until charred, around eight to 10 minutes. Meanwhile, add the cilantro, mint, garlic, remaining lime juice, remaining salt, and remaining oil to a bowl. Stir to combine. Divide the skewers and asparagus evenly between plates.
Spoon the herb mixture on top and enjoy!
Sausage and Sauerkraut Skillet
- 10 ozs Chicken Sausage
- 1 tbsp Coconut Oil
- 1 Yellow Onion (diced)
- 2 Apple (peeled, cored and diced)
- 2 Garlic (cloves, minced)
- 4 cups Swiss Chard (washed, stems removed and chopped)
- 2 cups Sauerkraut (liquid drained off)
Preheat oven to 350oF (177oC). Line a baking sheet with parchment paper. Add sausage and bake for 30 minutes or until cooked through. Remove from oven and cut into 1/4″ pieces. Heat coconut oil in a frying pan over medium heat. Add yellow onion and apple. Sauté just until onion is translucent (about 5 minutes). Add garlic and sauté for another minute. Add swiss chard and continue to sauté just until it is wilted. Reduce heat to low and add in chopped sausage and sauerkraut and sauté for another minute or until heated through. Remove from heat and divide into bowls.
Enjoy!
Warm Beet Soup with Dill
- 1 tbsp Extra Virgin Olive Oil
- 1 Yellow Onion (diced)
- 3 Garlic (cloves, minced)
- 3 Beet (medium, peeled, chopped)
- 2 cups White Navy Beans (cooked)
- 4 cups Vegetable Broth, Low Sodium
- 1/4 cup Fresh Dill (chopped)
- 1/2 tsp Sea Salt
Heat the oil in a large pot over medium heat. Add the onion and garlic and cook until the onion softens, about five minutes. Add in the beets, beans, and vegetable broth. Simmer for 25 to 30 minutes or until the beets are fork tender. Remove from heat. Add the dill and the salt. Blend the soup with an immersion blender until smooth. Top with ricotta if using.
Serve and enjoy!
Avocado Toast with Hard Boiled Eggs & Strawberries
- 1 Egg
- 1 slice Whole Grain Bread (toasted)
- 1/2 Avocado (sliced or mashed)
- 1 cup Strawberries
- Place the egg in a saucepan and cover with water. Bring to a boil over high heat. Turn off the heat and let sit for 10 to 12 minutes covered. Peel and slice when cool enough to handle.
- Top the whole grain toast with the avocado and eggs. Serve alongside the strawberries and enjoy!
Overnight Oats with Berries & Walnuts
- 1/2 cup Oats (rolled)
- 1 tbsp Chia Seeds
- 2/3 cup Unsweetened Almond Milk
- 1/3 cup Blueberries
- 1/3 cup Strawberries (quartered)
- 2 2/3 tbsps Walnuts (roughly
- In a large bowl or container combine the oats, chia seeds, and milk. Stir to combine. Place in the fridge for eight hours, or overnight.
- Divide the oats evenly between bowls or containers and top with blueberries, strawberries, and chopped walnuts.
Mediterranean Breakfast Bowl
- 1 Egg
- 2 tsps Extra Virgin Olive Oil (divided)
- 1 cup Mushrooms (sliced)
- 1/2 cup Cherry Tomatoes
- 2 cups Baby Spinach
- 1 Garlic (clove, minced)
- Sea Salt & Black Pepper (to taste)
- 1/4 cup Hummus
- 1/4 cup Pitted Kalamata Olives
- 1/4 tsp Ground Sumac
- 1/4 tsp Chili Flakes
- Bring a medium-sized pot of water to boil and add the egg. Boil for seven to eight minutes then immediately remove and place in icy water.
- Meanwhile, he at half of the olive oil in a frying pan. Add the mushrooms and cook for five to six minutes or until browned.
- Add the tomatoes, spinach, garlic, salt and pepper. Cook until the spinach has wilted, about two to three minutes.
- Add the cooked vegetables, hummus, and olives to a bowl. Peel the egg, slice it in half and add it to the bowl. Drizzle the rest of the oil on top of the hummus. Sprinkle the su mac and chill flakes all over. Enjoy!
Yogurt Overnight Oats
- 1/2 cup Plain Greek Yogurt
- 1/4 cup Cow’s Milk, Whole
- 1 tsp Maple Syrup
- 1/2 tsp Vanilla Extract
- 1/4 cup Oats
- 1/2 cup Blackberries
- 1/2 cup
- In a bowl, combine the yogurt, milk, maple syrup, and vanilla extract. Stir in the
- Divide evenly between jars and top with blackberries and raspberries.
- Refrigerate overnight or for at least eight hours. Enjoy!
Green Pineapple Smoothie
- 1 cup Frozen Pineapple
- 1 cup Baby Spinach
- 3/4 cup Water
- 1/2 Apple (peeled and chopped)
- 1/4 Cucumber (chopped)
- 1/2 Lime (juiced)
Add all ingredients to a blender and blend until smooth. Pour into a glass anc enjoy!
Italian Chicken Meal Prep Bowls
- 4 ozs Chicken Breast (skinless, boneless)
- 1 1/2 tsps Italian Seasoning
- 1/4 cup Brown Rice (uncooked)
- 1 1/2 tsps Extra Virgin Olive Oil
- 1 1/2 tsps Red Wine Vinegar
- Sea Salt & Black Pepper (to taste)
- 1 leave Romaine (chopped)
- 1/2 stalk Celery (medium, sliced)
- 1/4 Carrot (medium, shredded)
- 1/2 cup Cherry Tomatoes (halved)
- 2 tbaps Red Onion (small, thinly
- Preheat the oven to 350°F (180°C) and line a baking sheet with parchment paper.
- Lay the chicken breast on the baking sheet and sprinkle with Italian seasoning.
- Place in the oven for about 30 minutes, or until cooked through.
- Meanwhile, cook the rice according to the directions on the package.
- Whisk together the oil, red wine vinegar, and salt and black pepper.
- Divide the romaine lettuce, rice, celery, carrot, tomatoes, chicken, and red onion into bowls. Drizzle the dressing over top and enjoy!
Roasted Eggplant Sandwich
- 1/2 Eggplant (medium, sliced into 1/2 inch thick rounds)
- 1 1/2 tsps Extra Virgin Olive Oil (divided)
- Sea Salt & Black Pepper (to taste)
- 1 1/16 ozs Roasted Red Peppers
- 1/2 tsp Lemon Juice
- 2 slices Whole Grain Bread (toasted)
- 1 1/2 azs Mozzarella Ball (sliced)
- 1 1/2 tbsps Basil
- Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
- Place the eggplant slices on the baking sheet. Toss with half of the oil and season with salt and pepper. Bake in the oven for 20 minutes or until soft and golden brown.
- Meanwhile, in a food processor blend the roasted red pepper and lemon juice together until smooth. Season with salt and pepper.
- Divide the roasted eggplant and roasted red pepper sauce between baguettes.
- Add the sliced mozzarella and basil leaves. Close the sandwich and enjoy!
Cottage Stew
- 1 tsp Extra Virgin Olive Oil
- 2 2/3 tbsps Red Onion (chopped)
- 1/3 stalk Celery
- 5 1/3 ozs Extra Lean Ground Beef
- Sea Salt & Black Pepper (to taste)
- 1/3 cup Butternut Squash (peeled, seeded, and cubed)
- 1/3 tsp Herbes de Provence
- 9 2/3 fl ozs Tomato Juice (divided)
- 1/2 Russet Potato (large, peeled, thinly sliced)
- Add the oil to a large Dutch oven or pot over medium-high heat. Once hot, acc the onion and celery. Cook for two to three minutes or until the onion softens.
- Add the beef and cook, roughly crumbling it, until lightly browned. Season with salt and pepper.
- Add the squash and Herbes de Provence. Cook for two more minutes, stirring.
- Add just enough tomato juice to cover the meat. Cover with the sliced potatoes, overlapping. Season with salt and pepper. Add the remaining tomato juice.
- Bring to a boil. Cover and simmer gently for about 45 to 60 minutes or until the vegetables are tender.
- Divide between bowls and enjoy!
Ginger Beef Stir Fry
- 1 tbsp Tamari
- 1/2 Garlic (cloves, minced)
- 3/4 tsp Ginger (peeled and grated)
- 3/4 tsp Maple Syrup
- 3/4 tsp Coconut Oil
- 4 ozs Beef Tenderloin (sliced into strips)
- 1/8 Yellow Onion (diced)
- 3/4 stalk Celery (chopped)
- 3/4 cup Snap Peas
- 3/4 cup Mushrooms (sliced)
- Mix together tamari, garlic, ginger and maple syrup in a jar. Put on a lid and
- Add coconut oil to a large frying pan and place over medium heat. Add beef and yellow onion. Saute for 3 to 5 minutes or until beef is cooked rare. Add in celery, snap peas and mushrooms. Saute for another 5 minutes. Pour in sauce from jar. Stir well to mix. Once everything is well combined, turn off the heat.
- Plate stir fry. Garnish with sesame seeds and hot sauce if you like. Enjoy!
Salmon Quinoa Salad
- 1/4 cup Quinoa (dry)
- 6 azs Salmon Fillet
- 2 tbsps Red Onion (sliced)
- 2 tbsps Lemon Juice (fresh, divided)
- 1 cup Cherry Tomatoes (halved)
- 1/4 Cucumber (chopped)
- 1 tbap Cilantro (minced)
- Sea Salt & Black Pepper (to taste)
- Cook the quinoa according to package directions.
- Preheat the oven to 375°F (190°C). Line a small baking dish with parchment paper.
- Place the salmon in the baking dish. Top with the sliced onion and half of the lemon juice. Cook in the oven for 12 minutes or until the salmon is cooked through.
- Meanwhile, add the tomatoes, cucumber, remaining lemon juice, and cilantro to the quinoa and mix. Add salt and pepper to taste.
- Divide the quinoa salad between servings and top with the salmon. Enjoy!
Sheet Pan Shawarma Spiced Chicken & Veggies
- 1/2 head Cauliflower (medium, cut into florets)
- 1 Yellow Onion (medium, roughly chopped into wedges)
- 3 tbsps Extra Virgin Olive Oil (divided)
- 1 tosp Shawarma Spice Blend (divided)
- Sea Salt & Black Pepper (to taste)
- 12 ozs Chicken Thighs (boneless, skinless)
- 3 tbsps Tahini
- 1 tbsp Lemon Juice
- 1/4 cup Water
- 2 tbsps Parsley (chopped)
- Preheat the oven to 425°F (220°C) and line a baking sheet(s) with parchment paper.
- In a large bowl combine the cauliflower, onion, half of the oil, half of the spice blend, salt, and pepper. Mix well and transfer to the prepared baking sheet.
- Add the chicken to the same bowl and toss with the remaining oil and spice blend. Season with salt and pepper and transfer to the sheet pan.
- Place the baking sheet in the oven and bake for 30 minutes, flipping halfway, until everything is cooked through.
- Meanwhile, whisk together the tahini, lemon juice, and water in a small bowl.
- Divide the chicken and vegetables between plates and garnish with parsley.
- Serve with the tahini sauce on the side. Enjoy!
