Healthy Foundations

No Bake Mini Cheesecake Bites- This dessert is fresh, creamy, and keto-friendly for those who are craving something sweet.

INGREDIENTS

¾ cup heavy cream
⅓ cup unsweetened plain protein powder
2 tablespoons powdered sweetener,
8 ounces cream cheese, softened, cut into several cubes for easier mixing
1 tablespoon sugar free chocolate syrup, you can use any other flavored sugar-free syrup, like caramel or strawberry
1 teaspoon pure vanilla extract
⅓ cup chopped nuts, walnuts, almonds, pecans, etc..., optional
berries, mini dark chocolate chips, sea salt, etc... for topping, optional

INSTRUCTIONS

1. Coat an empty ice cube tray(s) (or silicone candy molds) with olive oil spray. Set aside.

2. In a mixing bowl combine heavy cream, protein powder, and sweetener; whisk until well incorporated and smooth. Set aside.

3. In a separate mixing bowl combine softened cream cheese, syrup, and vanilla; beat with an electric mixer on medium speed until completely creamy and smooth.

4. Add heavy cream mixture to the cream cheese mixture and continue to mix with the mixer until well incorporated and smooth. Consistency should be thick, but pourable; like a cheesecake batter.

5. IF mixture is too thin, add a little more protein powder; if mixture is too thick, add a bit more heavy cream, 1 to 2 tablespoons at a time.

6. Taste for sweetness and adjust accordingly.

7. If you like, at this point, you can fold in some chopped nuts.

8. Spoon the cream cheese mixture into the ice cube trays or molds. Sprinkle the tops with berries, nuts, and/or sea salt.

9. Freeze for 1 to 2 hours, or until frozen.

10. Take out from freezer and pop out the cheesecake bites.

11. For easier removal, I suggest to put the bottom of the ice cube trays in hot water for just 1 minute, and then pop out the bites.

12. Serve.

13. For easier serving, pop out all of the cheesecake bites and transfer them to a ziplock bag; store in the freezer.

Source: Diethood

Cheesy Zucchini Breadsticks- Do you love breadsticks, but can't have them on your keto diet? This recipe is the solution for you!

INGREDIENTS
For the Breadsticks
4 cups grated Zucchini, about 2 large zucchini
½ cup shredded mozzarella cheese
⅓ cup finely shredded Parmesan cheese
1 large egg
1 teaspoon dried Italian seasoning
½ teaspoon salt
½ teaspoon garlic powder

For the Topping
1 cup finely shredded mozzarella cheese

Optional
Marinara sauce, for dipping

INSTRUCTIONS

1. Preheat oven to 425˚F.

2. Line a baking pan with parchment paper. Set aside.

3. Grate the zucchini using the large holes on a cheese grater.

4. Transfer grated zucchini to a kitchen towel; wrap the towel around the zucchini and wring out all the water. Squeeze out as much as possible.

5. In a large mixing bowl combine the zucchini, mozzarella cheese, parmesan cheese, egg, salt, garlic powder, and Italian seasoning. Mix and stir until completely combined.

6. Transfer mixture to previously prepared baking sheet and spread out the zucchini into about ½-inch thick layer.

7. Bake for 15 minutes.

8. Pull it out of the oven and top with shredded mozzarella.

9. Continue to bake for 5 more minutes, or until cheese is melted.

10. Remove from heat and let stand couple minutes.

11. Cut into “breadsticks”.

12. Serve with dipping sauce.

Source: Diethood

Honey Walnut Shrimp - This delicious recipe is ready in less than 30 minutes and an easy solution to your Asian-inspired food cravings.

INGREDIENTS
For the Sauce:
5 tablespoons Japanese mayonnaise
2 ½ tablespoons sweetened condensed milk
1 teaspoon lime juice

For the Batter:
5 tablespoons all-purpose flour
2 tablespoons cornstarch
½ tablespoon potato starch
1 egg
4 teaspoons baking powder
½ teaspoon salt
4 ½ tablespoons water

For the Shrimp:
1 pound medium or large shrimp, shells removed and deveined
¾ cup walnuts, roughly chopped
2 ½ tablespoons raw honey
black sesame seeds, for garnishing
vegetable oil for frying

For Serving:
cooked rice
shredded cabbage salad

INSTRUCTIONS

1. In a small mixing bowl, whisk the mayo, sweetened condensed milk, and lime juice until well combined. Set the sauce aside.

2. In a medium-sized mixing bowl, whisk together the salt, flour, cornstarch, baking powder, and potato starch to make the batter. Add in the egg and water and whisk until you form a batter. Add the shrimp to the batter and toss to combine. Set aside.

3. Add about 4 to 5 cups of oil to a deep frying pan set over medium-high heat.

4. Drop 1 teaspoon of batter into the oil. If it sizzles right away, it's ready for frying. Carefully lower 4 to 5 battered shrimp into the hot oil. Cook for 1 to 2 minutes on each side until golden brown. Remove from oil with a slotted spoon, strain, and set them on a wire rack to cool. Repeat with the rest of the shrimp.

5. Meanwhile, add ¾ cup vegetable oil to a pot or skillet set over low heat. Add the walnuts and let them fry for 1 to 2 minutes, constantly stirring to avoid burning. Remove them from the heat and let them cool for a couple of minutes.

6. In a small bowl, toss the fried walnuts with honey. Place them back in the oil and cook for another minute or until slightly crispy. Strain them and set them aside to cool.

7. Dip a fried shrimp into the mayo sauce and do a taste test. Adjust the sauce's flavor with more mayo, sweetened condensed milk, or lime juice to taste. Once ready, toss all the shrimp with the sauce until completely coated. Add the walnuts and stir to combine.

8. Arrange the shrimp over a bed of cooked rice.

9. Sprinkle with black sesame seeds, and enjoy with a side of cabbage salad.

source: Diethood

Banana Kiwi and Kale Smoothie - If you are into green smoothies this recipe is both energizing and delicious.

INGREDIENTS

2 large very ripe bananas, cut into several chunks
2 to 3 kiwis, peeled and cut in half
2 cups packed kale leaves, washed
1 to 1½ cups milk
2 to 3 tablespoons honey, or to taste
1 cup ice

INSTRUCTIONS

1. Combine all ingredients in a high-powered blender.

2. Blend on full strength until thoroughly incorporated, creamy, and smooth. If you want a thicker smoothie, blend in more ice cubes. For a thinner smoothie, blend in more milk.

3. Pour into glasses and serve.

4. If using a regular blender, first blend the milk and kale leaves until completely incorporated and smooth. Then, add the rest of the ingredients and continue to blend until creamy.

Source: Diethood

Chicken and Vegetables Skillet - Need a dinner that is both quick and healthy? Then this low-carb recipe is for you.

INGREDIENTS
2 tablespoons olive oil, divided
1 pound boneless skinless chicken breasts, cut into 1-inch pieces
Salt and fresh ground pepper, to taste
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon dried thyme
½ teaspoon dried rosemary
½ teaspoon paprika
¼ to ½ teaspoon chili powder
1 yellow onion, thinly sliced
3 cups bite-size broccoli florets
1 zucchini, thinly sliced and cut into half-moons
1 yellow bell pepper, cut into 1-inch chunks
1 red bell pepper, cut into 1-inch chunks
¼ cup low sodium chicken broth, you can also use dry white wine or water
Chopped fresh parsley, for garnish

INSTRUCTIONS

1. Cut chicken into 1-inch pieces and season with salt and pepper; set aside.

2. In a small mixing bowl combine garlic powder, onion powder, thyme, rosemary, paprika, and chili powder; take half of the seasoning and sprinkle it over the chicken.

3. Add ½ tablespoon olive oil to the chicken and toss around to coat evenly.

4. Heat 1 tablespoon olive oil in a large 12-inch skillet set over medium-high heat.

5. Add chicken pieces to the hot oil and cook for about 6 to 8 minutes, or until browned on all sides and chicken is cooked through.

6. Remove chicken from skillet; set aside in a plate and keep covered.

7. Return skillet to the heat and add remaining olive oil.

8. To the skillet add the onion and cook for 2 minutes.

9. Stir in broccoli, zucchini, and peppers. Add more oil to the skillet, if needed.

10. Season with remaining spice mix plus salt and pepper, and continue to cook for 4 to 6 minutes, or until vegetables are crisp tender.

11. Stir couple times during the cooking process.

12. Stir in the chicken broth.

13. Return chicken and any chicken juices to the skillet; stir around to combine and cook for a minute.

14. Remove from heat. Taste for salt and adjust accordingly.

15. Garnish with parsley.

16. Serve.

Source: Diethood

Quick Ricotta Parcels - Theses vegetarian parcels make a great meal or snack.

Ingredients
500 g puff pastry
flour (for rolling out)
200 g ricotta
1 large egg; lightly beaten
salt

Directions
1. Preheat the oven to 220 F.

2. Roll out the pastry on a lightly floured surface. Cut it into twelve squares, then use the squares to line a 12-hole muffin tin.

3. Beat the ricotta with the egg and a pinch of salt to combine, then spoon it into the pastry cases.

4. Bake the pastries for 15 minutes or until the filling is golden brown on top and the pastry is cooked through underneath. Transfer to a wire rack and serve warm or at room temperature.

Tips
To make the pastries more savory, add 50 g of grated parmesan and some freshly ground black pepper to the filling. To make the pastries more sweet, add 1 tbsp caster sugar, the grated zest of a lemon and a pinch of ground cinnamon to the filling. (Makes 12)

Source: The House of Wellness

GARLIC BUTTER OVEN BAKED TILAPIA - This recipe is light, tasty and comes together in about 20 minutes.

INGREDIENTS
4 tilapia fillets
Salt and freshly ground black pepper, to taste
½ teaspoon paprika
½ teaspoon dried thyme
½ teaspoon dried oregano
4 tablespoons butter, melted
4 cloves garlic, minced
2 tablespoons lemon juice
¼ teaspoon lemon zest
1 lemon, sliced into rounds, for garnish
Red pepper flakes, for garnish
Chopped fresh parsley, for garnish
Lemon slices, for garnish

INSTRUCTIONS

1. Preheat oven to 400°F. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9x13 baking dish.

2. In a mixing bowl, whisk together melted butter, garlic, lemon juice, and lemon zest; pour over tilapia.

3. Bake tilapia for 10 to 12 minutes, or until fish flakes and is fork-tender.

4. Garnish with pepper flakes, parsley, and lemon slices. Serve.

Source: Diethood

Tahini Smoothie With Cardamom And Dates - This breakfast smoothie mixes the flavors of Tahini, cardamom, and dates to create a delicious and creamy smoothie.

Ingredents
4 Medjool dates
2 bananas
¼ cup tahini
1½ cups milk of your choice
½ teaspoon cinnamon
¼ teaspoon cardamom
¼ cup crushed ice

Optional Ingredients
Cacao nibs

Directions
1. Put the dates into a small bowl and cover with boiling water. Let sit for 15 minutes. Drain and discard the pits.

2. Slice the bananas and measure out the tahini, soy milk, cinnamon, cardamom, and ice.

3. Add the softened dates, bananas, tahini, soy milk, cinnamon, cardamom, and crushed ice. Blend until smooth and serve. Top with cacao nibs if desired.

Source: Tasting Table

Frozen Yogurt Bark with Berries - This recipe is the perfect snack to satisfy your sweet tooth and still stick to your diet plan.

INGREDIENTS

2 cups nonfat plain yogurt, you can also use flavored yogurt
1/4 cup agave
1/2 teaspoon pure vanilla extract
1/4 teaspoon fresh lemon juice
strawberries, sliced
blueberries
raspberries
finely chopped pecans, optional

INSTRUCTIONS

1. Line a baking sheet with wax paper and set aside.

2. In a large mixing bowl combine yogurt, agave, vanilla, lemon juice, and salt; whisk until thoroughly combined.

3. Transfer yogurt mixture to previously prepared baking sheet and spread it around to an even thickness.

4. Top with berries.

5. Sprinkle with nuts (optional).

6. Freeze for 2 to 3 hours, or until firm.

7. Cut into pieces and serve.

8. Keep in the freezer.

Source: Diethood

Healthy Foundations This page was created to encourage others to start building a well rounded healthy way of life.

Quinoa Stuffed Peppers- These peppers are loaded with traditional Mexican spices and the quinoa is gluten-free.

Ingredients
¾ cup quinoa
salt, to taste
pepper, to taste
2 tablespoons extra-virgin olive oil, plus more for the peppers
1 medium yellow or red onion, diced
4 medium garlic cloves, minced
1 teaspoon ground cumin
½ teaspoon smoked paprika
1 (14-ounce) can diced tomatoes
1 (15-ounce) can black beans, drained and rinsed
2 tablespoons fresh lime juice
½ cup cilantro, chopped, plus more for serving
4 bell peppers

Optional Ingredients
guacamole, for serving

Directions

1. Preheat the oven to 375 F.

2. In a small pot, bring 1 ½ cups of water to a boil. Add the quinoa with a pinch of salt, cover tightly with a lid, and simmer on low heat until all the water is absorbed, about 20 minutes. Do not stir during cooking. Then turn the heat off and let stand covered (without stirring) for another 10 minutes.

3. Meanwhile, heat the oil in a large skillet over medium heat and add the onion with a pinch of salt. Cook until translucent, stirring frequently, about 5 minutes. Then add the garlic, cumin, and paprika, and cook for 30 seconds more. Add the tomatoes and simmer for 3 minutes. Turn the heat off.

4. To the skillet, add the quinoa, beans, lime juice, and cilantro. Stir to combine, taste, and adjust the seasonings if needed.

5. Halve the peppers lengthwise, and pull out the ribs and seeds. Grease the outsides of the peppers with a bit of oil and season all over with salt. Arrange cut-side up in a 9×13-inch baking dish.

6. Distribute the filling among the peppers, packing it in as tightly as possible. Pour ½ cup of water into the baking dish and cover it tightly with foil.

7. Bake until the peppers are tender, 50 to 60 minutes. Uncover and increase the heat to 400 F. Continue baking until the peppers are lightly browned around the edges, about 15 minutes.

Source: Tasting Table

Easy Egg Muffins- This recipe makes an ideal healthy breakfast or snack.

Ingredients
10 to 12 ounces frozen spinach
6 large eggs
½ teaspoon dried oregano
½ teaspoon kosher salt
¼ teaspoon garlic powder
1 cup cottage cheese
¼ cup grated Parmesan cheese
¼ cup chopped roasted red pepper (from a jar), plus more for topping
Fresh ground black pepper

Instructions

1. Preheat oven to 375°F. Spray or grease a standard 12-cup muffin tin.

2. Place the spinach in a colander and let warm water run over it until it is thawed, about 1 minute (some brands take a bit more effort to defrost: you can also use a microwave if necessary). Then use your hands to squeeze out as much excess liquid as you can.

3. In a large bowl, whisk the eggs. Then stir in the oregano, salt, garlic powder, cottage cheese, grated Parmesan cheese, spinach, and roasted red pepper. Add a few grinds of fresh ground black pepper if you like.

4. Fill each muffin cup three-quarters of the way to the top with the egg mixture. Sprinkle the tops with additional chopped roasted red pepper.

5. Bake 22 to 24 minutes until set in the center and golden around the edges. Allow to cool for a few minutes (they’ll deflate, which is expected), and then run a butter knife around the edges of each muffin to loosen it and pop it out.

6. Enjoy immediately or store refrigerated for up to 5 days: you can eat them cold, room temp, or re-warmed. (You can also freeze them for up to 3 months and defrost by placing in the refrigerator overnight.)

Source: A Couple Cooks

Healthy Foundations This page was created to encourage others to start building a well rounded healthy way of life.

Smoked Chicken Tacos - This smoked chicken is packed with flavor, but contains less fat than most traditional taco recipes.

Ingredients
2 boneless, skinless chicken breasts
garlic salt, to taste
pepper, to taste
1 orange bell pepper
2 avocados
1 cup sour cream
juice of 1 lime
1 small red onion, diced
6 sprigs cilantro, minced
10 taco-sized tortillas

Optional Ingredients
extra lime wedges for serving
extra cilantro for garnish

Directions

1. Preheat the Traeger or other smoker to 200 F.

2. Season the chicken breasts with garlic salt and pepper.

3. Place the chicken on the smoker and smoke for 2 hours.
With 1 hour left of smoke time, cut the pepper into thirds, and put it on the smoker.

4. Spritz the chicken with a spray bottle of water occasionally while smoking and cooking.

5. After 2 hours, turn the heat up on the smoker to 400 F. Cook the chicken and pepper for 30 minutes.

6. To make the avocado crema, mash the avocados in a bowl. Stir in the sour cream, minced cilantro, and juice of 1 lime.

7. Once the chicken and pepper are cooked, chop them into small pieces.
Spread the avocado crema on each tortilla, top with chicken and sliced pepper, and garnish with red onion, additional crema, and more cilantro.

Source: Tasting Table

Banana Baked Oatmeal - This good-for-you breakfast is so delicious everyone will keep coming back for more.

Ingredients
2 cups rolled oats
½ cup pecan pieces (optional)
1 teaspoon baking powder
1 ½ teaspoons cinnamon
½ teaspoon allspice
½ teaspoon kosher salt
¾ cup mashed banana or 2 very ripe bananas
1 ¾ cups milk of choice (dairy, almond or oat)
¼ cup pure maple syrup
1 tablespoon pure vanilla extract
For serving: Banana slices, almond butter or peanut butter

Instructions

1. Preheat the oven to 375 degrees Fahrenheit.

2. Grease an 8 x 8″ or 9 x 9″ pan with coconut oil or a neutral oil. In a medium bowl, mix together the rolled oats, pecan pieces, baking powder, cinnamon, allspice, and kosher salt.

3. Dump the dries into the prepared pan.

4. Mash the bananas. In the same bowl, whisk together the bananas, milk, maple syrup, and vanilla. Drizzle the milk mixture over the oats. Stir lightly with a fork to make everything gets evenly incorporated.

5. Bake 40 to 45 minutes until the top is nicely golden and the oat mixture has set.

6. Remove from the oven and allow to cool for at least 10 minutes (or more for the texture to fully set).

7. Before serving, spread the top with almond butter or peanut butter (or a combination) and top with banana slices. Store leftovers refrigerated for up to 1 week: reheat in a 300 degree oven or microwave until warm.

Notes
Make ahead instructions: do not make the entire pan in advance and refrigerate overnight because the oats will absorb all the liquid. You can mix up the wets and dries separately and store in separate containers (with the wets refrigerated), then pour them together in the morning and bake.

Source: A Couple Cooks

Cauliflower Rice Risotto Recipe - This risotto is both full of flavor and healthy nutrients.

Ingredients
1 head cauliflower or 1 (12-ounce) bag cauliflower rice
2 tablespoons butter (or vegan substitute)
¼ cup onion, diced
2 cloves garlic, minced
2 cups mushrooms, sliced
1 cup asparagus, cut into 1- to 2-inch pieces
½ cup unsweetened coconut milk (plus more if your mixture gets dry)
1 teaspoon garlic powder
1 teaspoon salt
½ teaspoon pepper
1 tablespoon nutritional yeast
¼ cup parsley for topping

Directions

1. If you are using a whole cauliflower head, cut it into small florets, then use the grating blade on your food processor to rice it.

2. Add the butter to a large frying pan over medium-high heat.

3. When the butter melts, add the onion, garlic, mushrooms, and asparagus and cook for 5 minutes, stirring frequently.

4. Add the cauliflower rice and stir to combine.

5. Stir in the coconut milk, salt, garlic granules, pepper, and nutritional yeast.

6. Reduce the heat to medium-low for 2 minutes so everything is warmed through. (If at any time, you feel the mixture is dry, add a little more coconut milk, leaving it to simmer.)

7. Transfer the cauliflower rice risotto to a serving dish and top it with fresh parsley to serve.

Source: Tasting Table

Healthy Foundations This page was created to encourage others to start building a well rounded healthy way of life.

Apple Pecan Chicken Salad Recipe - This recipe is full of crunch and flavor, making a weekday delicious lunch.

Ingredients
2 cooked chicken breasts, sliced into small chunks
1 green apple, de-cored and diced
2 stalks celery, diced
½ red onion, finely chopped
2 tablespoons chopped chives, finely chopped
⅓ cup pecan halves
½ cup mayonnaise
½ teaspoon salt
½ teaspoon onion powder

Directions
1. Slice the chicken breast into small chunks.
2. De-core and dice the apple along with the celery stalks.
3. Finely chop the red onion and chives.
4. Add all of the ingredients to a large mixing bowl, and mix well to combine.
5. Serve chicken salad with fresh bread or as a side dish.

Source: Tasting Table

Healthy Foundations This page was created to encourage others to start building a well rounded healthy way of life.

Chicken Fajita Casserole - This healthy recipe is both quick and easy to make.

Ingredients

2 Tablespoons avocado oil (divided)
1/2 medium yellow onion (sliced)
2 medium bell peppers (sliced)
1 1/2 pounds chicken breast (about 2 medium, sliced or cubed)
2 teaspoons minced garlic
2 medium whole wheat tortillas (cut into pieces)
1/2 cup tomato sauce
1/3 cup salsa
2 teaspoons smoked paprika
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1/2 teaspoon pepper
1 cup beans (cooked, drained)
2 cups spinach
1 1/2 cups shredded cheese
1/4 cup cilantro leaves (for topping)
1 teaspoon crushed red pepper (optional, for topping)

Instructions

1. Preheat the oven to 375 degrees F.

2. Heat up 1 Tablespoon of the avocado oil in an oven-safe skillet (such as cast iron) over medium-high heat.

3. Cook the sliced onion and bell peppers in the oil for about 7-10 minutes, or until tender.

4. Remove the vegetables from the skillet and set aside.

5. Heat up the remaining oil in the skillet and add in the sliced or cubed chicken.

6. Add in the garlic and cook for 4-5 minutes, stirring occasionally.

7. While the chicken is cooking, mix the tomato sauce, salsa, smoked paprika, cumin, chili powder, salt, and pepper.

8. Pour half of the sauce mixture into the skillet with the chicken and cook for another 4-5 minutes.

9. Add the cooked fajita veggies back in to the skillet.

10. Stir in the black beans, tortilla pieces, and spinach.

11. Add the remaining sauce mixture and stir.

12. Remove the skillet from heat and top with cheese and cilantro.

13. Place the casserole in the oven and bake for another 7-10 minutes, or until the cheese is melted and everything is evenly warm.

14. Remove from the oven, add crushed red pepper (optional), serve, and enjoy!

Source: Jar of Lemons

Protein Iced Coffee - This healthy coffee recipe can be a great way to add more protein to your day.

Ingredients

2 ounces brewed espresso (double shot)
1-2 cups ice
1 teaspoon raw sugar (optional)
1/2 teaspoon vanilla (optional)
3/4 cup protein shake

Instructions

1. Brew the espresso over a mason jar or glass filled with ice.

2. Stir in the sugar and vanilla (optional).

3. Pour in the protein shake and stir or shake together.

4. Add more ice if desired and enjoy!

Notes
-You can also make this using coffee! Replace the espresso with 1/2 – 3/4 cup strongly brewed coffee instead.
-Another option is to use espresso powder for instant espresso!
-Use 1/2 cup of the protein shake instead if you prefer to have a stronger coffee taste.

Source: Jar of Lemons

Orange Carrot Basil Smoothie - I am always looking for different smoothie recipes. This smoothie sounds perfect for a hot summer day!

Ingredients

1 large, whole carrot
1 navel orange, peeled and sliced
1 Dorot Chopped Basil Cube
5 frozen coconut milk cubes

Instructions

1. The night before making this smoothie, pour coconut milk into an ice tray and freeze.

2. In the morning, wash and cut off the top of a large carrot. Blend, adding in the orange slices and Dorot Chopped Basil Cube.

3.Add in the frozen coconut milk cubes and blend. Serve and enjoy!

Source Jar of Lemons

Avocado Peach Salsa - This bright and flavorful peach salsa recipe is delicious served with your favorite tortilla chips or paired with salmon, fish tacos and more!

Ingredients

2 medium ripe but still slightly firm peaches, diced
1 ripe but still slightly firm large avocado, diced
1 large ear corn, kernels cut off (about ¾ cup corn)
3 tablespoons finely diced red onion
1 jalapeño, seeded and diced
2 tablespoons finely diced cilantro
1 lime, juiced
Salt & freshly ground black pepper, to taste

Instructions

Place all ingredients in a medium bowl and mix to combine. Garnish with extra cilantro. Serve with multigrain tortilla chips. Also great served on salmon, fish tacos, grilled chicken or shrimp. Serves 4-6.

Source: Ambitious Kitchen

Shaved Brussels Sprouts Salad - This salad is jam-packed with tasty ingredients like dates and Manchego cheese.

Ingredients

1 ½ pounds Brussels sprouts
¼ cup red wine vinegar
1 tablespoon agave nectar or honey
1 tablespoon whole grain mustard
¼ cup olive oil
¾ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ cup pitted dates, chopped
4 ounces Manchego cheese, chopped
¼ cup sunflower seeds

Directions

1. Rinse the Brussels sprouts, and dry them on a towel.
Cut off the stems of the sprouts, then cut them in half, top to bottom.

2. Lay the sprouts on their flat sides, and thinly slice them. Then, place them into a large bowl.

3. Mix the red wine vinegar, agave nectar, whole grain mustard, olive oil, salt, and freshly ground black pepper in a lidded jar or bowl. Shake or whisk the dressing ingredients until emulsified.

4. Pour the dressing over the Brussels sprouts, and toss.

5. Chop the dates and Manchego.

6. Reserve a small amount of the dates, cheese, and sunflower seeds for garnishing the salad.

7. Mix the rest of the dates, cheese, and seeds with the Brussels sprouts, and toss the salad.

8. Top the salad with the reserved dates, cheese, and seeds.

Source: Tasting Table

Pear and Strawberry Smoothie - This smoothie sounds like the perfect summer breakfast!

Ingredients:

2 Pears, peeled, chopped
6 strawberries, washed and hulled
10 seedless grapes of choice
1/2 cup natural yoghurt
1 cup rice milk
3-4 ice cubes

Source: My Foodbook

RED, WHITE, AND BLUE SMOOTHIE - This smoothie is the perfect fun, healthy, and patriotic treat.

Ingredients
Red Layer:
• ¾ cup milk
• 1 cup fresh strawberries
• 1 tsp honey
• Handful of ice cubes

White Layer:
• ½ cup milk
• 2 tsp honey
• Handful of ice cubes

Blue Layer:
• ½ cup milk
• 1 cup fresh blueberries
• 1 tsp honey
• Handful of ice cubes

Directions

1. Red Layer: Put all ingredients for the red layer in a blender and blend. Pour equal amounts into a two large glasses or 4 small glasses. Put the glasses in the freezer for 10 minutes.

2. White Layer: Put the milk, honey and ice cubes into the blender and blend. Remove the glasses from the freezer, pour equal amounts into the glasses and return to freezer for 10 minutes.

3. Blue Layer: Put milk, blueberries, honey and ice cubes into a blender and blend. Remove glasses from freezer, add the blue layer.

Source: Des Moines Parent

4TH OF JULY FRUIT KABOBS - Looking for something that is easy, fun, and festive to take to your 4th of July BBQ?? Look no further!

INGREDIENTS

12 medium length wooden kabob sticks (approximately 6-8 inches long)
12 strawberries, halved lengthwise OR 24 raspberries
48 blueberries OR 24 blackberries
24 banana slices (about 1/2 inch thick) OR 24 regular marshmallows OR 24 1-inch chunks of angel food cake OR 24 1-inch chunks of pound cake

INSTRUCTIONS

1. Thread a strawberry half or a raspberry onto the bottom of each kabob. Follow with your choice of white fruit or extra (banana, marshmallow or cake). Next thread on two blueberries or one blackberry. Repeat to the end of the kabob.

2. Serve immediately or cover in plastic wrap and store in the fridge until ready to serve (up to 12 hours for best freshness and flavor).

YIELDS: 12

Source: Family Food On The Table

S’mores Banana Bread - S’mores Banana Bread is a healthy dessert or breakfast option that’s absolutely delicious and satisfies the strongest sugar cravings.

Ingredients

3 ripe medium bananas, about 1 1/3 cups mashed
3 eggs
1 tsp vanilla
2 tbsp maple syrup
2 3/4 cup almond flour
2 tsp cinnamon
1 tsp baking soda
1/4 tsp salt
1 cup chocolate chips, divided
4 graham crackers, crumbled (gf if necessary)
1 cup mini marshmallows

Instructions

1. Preheat oven to 350F and grease bread pan.
In a large bowl, mash bananas. Whisk in three eggs, then add vanilla and maple syrup.

2. In a small bowl, mix together almond flour, cinnamon, baking soda, and salt.

3. Add the dry ingredients to the wet ingredients and stir to combine. Add in half of the chocolate chips. You can add in marshmallows inside, but they dissolve. I prefer just adding them on top.

4. Pour into greased bread pan, adding rest of chocolate chips, graham crackers, and marshmallows on top.

5. Bake for 55-60 minutes or until toothpick inserted comes out clean.

6. Let cool before serving.

Source: Erin Lives Whole

Recovery Fruit Tingle smoothie pots - Freeze your smoothie for the ultimate recovery drink.

INGREDIENTS

4 bananas, chopped
250g frozen blueberries
250g frozen strawberries
2 tbs finely grated fresh ginger
Finely grated zest of 2 oranges
2 1/2 cups (750ml) milk or almond milk
125g strawberries, halved
125g blueberries
2 tbs goji berries, coarsely chopped

DIRECTIONS

1. Line a baking tray with baking paper and spread banana in a single layer over tray. Freeze for 3 hours or until partially frozen.

2. Working in batches, blend the banana, frozen fruit, ginger, orange zest and milk until smooth.

3. Freeze for 2 hours or until firmed slightly. Divide among serving mugs and serve topped with fresh berries and goji berries.

Source: Delicious.

Easy Avocado Chicken Salad - This avocado chicken salad is a breeze to throw together and could be served on bread or lettuce wraps.

Ingredients

2 chicken breasts, cooked
½ Honeycrisp apple, chopped
¼ cup walnuts, chopped
¼ cup dried cranberries
2 tablespoons shallot, minced
¼ cup Greek yogurt
1 tablespoon lemon juice
1 ripe avocado
Salt and pepper to taste

Directions

1. Chop the chicken breasts into ½-inch pieces.
Add the chicken, apple, walnuts, cranberries, and shallot to a large mixing bowl.

2. In a separate bowl, whisk together the Greek yogurt and lemon juice.

3. Cut the avocado in half, and then slice the flesh in both directions to form cubes inside the peel.

4. Scoop the avocado cubes into the mixing bowl with the chicken.

5. Add the yogurt mixture to the bowl with the chicken.

6. Mix well until combined and the avocado begins to break down. Add salt and pepper to taste.

7. Serve immediately as desired.

Source: Tasting Table