Ingredients:
3/4 cup quick oats

1/2 cup oat flour*

1/4 teaspoon salt

1/4 teaspoon baking soda

1/4 cup sugar

1/4 teaspoon cinnamon (optional: a pinch pumpkin pie spice as well)

1/3 cup canned pumpkin (or sweet potato purée)

2 to 2 1/2 tablespoons milk of choice (dairy, coconut, almond milk, etc.)

1 tablespoon oil

1/2 teaspoon pure vanilla extract
Directions:
*You may make your own oat flour by blending oats in a fo...

Ingredients:
2 tablespoons olive oil

1 onion, coarsely chopped

1 to 2 cloves garlic chopped (optional)

2 14-oz cans/boxes whole peeled tomatoes

Coarse salt and freshly ground pepper

1 1/2 cups chicken stock, or water

1/2 cup heavy cream or plain Greek yogurt (optional)
Directions:
Melt butter in a medium stockpot over medium heat. Cook onion and garlic (if using), stirring constantly, until soft and translucent, about 3 minutes.

...

Ingredients:
3 pounds broccoli crowns

3 cloves of garlic

2 teaspoons olive oil

1/4 cup scallions

1/2 teaspoon dried whole tarragon

1/2 teaspoon ground dry mustard

2 tablespoons vinegar rice wine

2 tablespoons water

1 tablespoon Dijon mustard

1/4 teaspoon ground black pepper
Directions:
Arrange broccoli in a steamer basket over boiling water. Cover and steam until crisp-tender. Cool in ice water.

Mince garlic ...

Ingredients:
2 cups white whole wheat flour

2 teaspoons baking powder

1 teaspoon ground cinnamon

2 cups shredded zucchini

1 teaspoon vanilla extract

1/3 cup canola oil

2 tablespoons ground flax seed

1/2 cup coconut sugar

1/2 teaspoon salt

2 eggs

3/4 cup low-fat milk

1 teaspoon olive oil
Directions:
Preheat oven to 350 F and coat 9 inch x 5 inch loaf pan with olive oil.

Whisk milk, eggs, coconut ...

Ingredients:
4 firm apples, cubed with skin

1 cup roasted black walnuts

1/2 teaspoon black pepper

1 cup red bell pepper, chopped

1/2 cup red onion, minced

1/2 cup celery, chopped

1 tablespoon yellow mustard

2 tablespoons plain Greek yogurt

3 cups fresh spinach, washed, wilted, and chopped
Directions:
Add all ingredients together in a large bowl.

Chill for 1 hour and serve.
Yield:
12 servings
Nutrition T...

Ingredients:
Marinade:

4 tablespoons soy sauce

1 tablespoon ginger

1 tablespoon garlic

Soup:

2 chicken breasts

3 tablespoons ginger

1 and 1/2 tablespoons garlic

1/2 medium onion

3 cups chicken broth

1 chayote squash, cubed

2 cups chopped kale

salt and pepper

~ 3 tablespoons cornstarch
Directions:
4 tablespoons soy sauce

1 tablespoon ginger

1 tablespoon garlic

...

Ingredients:
1 medium sweet potato, baked and mashed

2 tablespoons ground flax seed

1/4 cup skim milk (or unsweetened almond milk)

1/4 cup canola oil

1 tablespoon vanilla extract

1/2 cup brown sugar

2 cups whole wheat flour

3/4 teaspoon cinnamon

1 teaspoon baking soda

1/2 teaspoon salt

1 cup rolled oats

1/2 cup almonds, slivered

3/4 cup dried cranberries
Directions:
Heat oven to 450 F.

Wa...

Ingredients:
2 apples, cored and cubed

2 tablespoons lemon juice

2 cups rolled oats

1 cup plain nonfat yogurt

1/2 teaspoon cardamom

3/4 cup fresh blueberries

1 cup skim milk

1 teaspoon cinnamon

1/4 cup sliced almonds, toasted
Directions:
Preheat oven to 400 F.

Toss apple cubes with lemon juice and spread over sheet pan. Roast for 20 minutes or until soft.

Meanwhile, stir together all other ingredients. Add ro...

Ingredients:
3 leeks (white and light green parts only), cleaned and chopped

2 teaspoon olive oil

4 cups low-sodium vegetable broth

4 medium russet or Yukon potatoes, peeled and cubed

2 celery stalks, chopped

1 small white onion, diced

2 cloves garlic, minced

2 teaspoon fresh thyme, finely chopped (or 1/2 teaspoon dried thyme)

2 teaspoon fresh rosemary, finely chopped (or 1/2 teaspoon dried rosemary)

3/4 teaspoon salt

...

Ingredients:
1 cup refrigerated vanilla or chocolate milk

1/2 cup Greek yogurt

1 scoop protein powder

3/4 cup fresh or frozen fruit, such as cherries, berries, or cut-up pieces of peach or melon

1/2 banana, fresh or frozen
Directions:
Combine all ingredients in blender.

Blend on high speed for two minutes or until all of the ingredients are smooth and creamy. For a thicker shake, add a few ice cubes.
Yield:
1 serving
Nutrition Tip: ...

Ingredients:
1 cup shredded carrots

1 cup shredded zucchini

3 eggs

1 cup rolled oats

1/2 cup all-purpose flour

1 tablespoon baking powder

2 teaspoon cinnamon

1/2 teaspoon cream of tartar

1 teaspoon salt

1 and 1/2 cups whole wheat flour

3/4 cup olive oil

1 cup applesauce

1/2 cup maple syrup

1 teaspoon vanilla extract

1/4 cup pumpkin seeds
Directions:
Preheat oven to 350 degrees. G...