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  • 2 tablespoon chia seeds
  • 1/2 cup almond milk or milk of choice
  • 1 teaspoon honey
  • Your choice of fresh fruit
  1. Pour chia seeds, milk, and honey into an eight-ounce glass jar. Mix well and let the mixture settle for 2 to 3 minutes. Continue to thoroughly mix the jar’s contents until you see no clumping.
  2. Cover the jar and store in fridge overnight or for at least 2 hours.
  3. When you’re ready to eat it, top with your favorite fruit and enjoy cold!

Serving Size: 1 bowl, Calories: 155;, Carbohydrates: 16g; Protein: 4g; Fat: 8g; Sodium: 166mg; Potassium: 97mg, Fiber: 8g, Sugar: 5g, Calcium: 301mg, Iron: 1.9mg

Servings: 6

• 1 15oz can chickpeas, rinsed and drained

• Cooking spray

• 2 tablespoons chopped almonds or pine nuts

• 1 to 2 tablespoons olive oil

• One small onion, minced (~3/4 cup)

• 1 to 2 cloves garlic, minced

• 1 large bunch fresh greens, such as collards, kale, and/or spinach

• 1/2 cup coconut milk

• 1/4 teaspoon nutmeg

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 1 teaspoon tapioca or cornstarch, optional

  1. Thoroughly rinse the greens under running tap water and dry in a salad spinner or with clean paper towels. Remove the stems and tear the leaves into small pieces (you should end up with ~6 to 7 cups of prepared greens).
  2. Heat olive oil in a large pot over medium heat. Add the onion and sauté for about 5 minutes or until translucent. Add the garlic and sauté a minute or two.
  3. Add the greens a handful at a time while you continue to stir them around until all have been added and they have wilted a bit. Then stir in the coconut milk, nutmeg, salt, and pepper, and cook for 3 to 4 minutes more, until hot.
  4. To thicken the sauce, mix the tapioca or cornstarch with a small amount of cold tap water. Mix until lump free and then to the greens and cook until thickened.
  5. Top with toasted chickpeas and almonds or pine nuts.

Calories: 388; Total Fat (g): 14.9; Saturated Fat (g): 5.5; Cholesterol (mg): 0; Sodium (mg): 144; Total Carbohydrate (g): 51; Dietary Fiber (g):14.3; Total Sugars (g): 9.3; Protein (g): 16.3; Calcium (mg): 150; Iron (mg): 6; Potassium (mg): 969

Servings: 4

• 2 to 3 tablespoons olive oil

• 4 5-oz. skin-on Arctic char fillets

• Salt and ground black pepper

• 4 lemon wedges, for serving

• Heat the oil in a 12-inch cast-iron skillet or nonstick pan over medium-low heat. 

• Season the fish with salt and pepper. 

• Cook, skin side down, for seven minutes. The fillets will cook from the bottom up so you shouldn’t need to flip it; however, if the skin gets crispy before the top of the fish finishes cooking (it should appear opaque), carefully flip it over and cook very briefly until done. Serve with a lemon wedge.

Calories: 250; Fat (g): 12; Saturated Fat (g): 1; Polyunsaturated Fat (g): 0.5; Monounsaturated Fat (g): 5; Sodium (mg): 350; Carbohydrates (g): 1; Protein (g): 31

Serves 2

  • 1 cup of almond milk
  • ¼ cup of spinach 
  • 1 ripe avocado, chopped
  • 1 mango, peeled and chopped 
  • 1 apple, cored and chopped 
  • ½ cup of mix berries 
  1. Blend almond milk, spinach, avocado, mango, and apple together until reaching a thick smoothie-like consistency. 
  2. Pour into two bowls. 
  3. Top with berries and any other desired fruits. 

Calories: 251; Carbohydrates: 19g; Fiber: 7g; Protein: 4g; Total Fat: 16g; Saturated fat: 3g; Sugar: 18g  

Serves 8

  • 1 16oz box of penne 
  • 2 heads broccoli, cut into 1-inch florets
  • 2 bell peppers, cut into 1/2-inch chunks
  • 1 yellow onion, thinly sliced
  • 3 tbsp of olive oil 
  • 2 limes
  • ½ tsp salt


  • 4 avocados, peeled, pitted, and chopped
  • 2 limes
  • 3 cloves of garlic
  • ½ tsp salt


  • 1 cup of cherry tomatoes 
  • 4 fresh cilantro stems 
  • Salt and pepper, to taste
  1. Prep: preheat oven to 450 degrees Fahrenheit. Cook pasta in accordance with package directions.
  2. Add chopped broccoli, peppers, and onion in a bowl, mix with olive oil, lime juice, and ½ tsp of salt. Place coated vegetables on a baking sheet and roast vegetables for about 30 minutes, flipping them around 15-minute mark. 
  3. Blend avocado, lime juice, garlic, and ½ tsp of salt together until reaching a sauce-like consistency. 
  4. In a large bowl, combine pasta, roasted vegetables, and sauce. Mix everything.
  5. Top with cherry tomatoes, cilantro stems, and salt and pepper before serving.

Calories: 675; Carbohydrates: 100.5g; Fiber: 14.9g; Protein: 20.4g; Total Fat: 23g; Saturated fat: 3.5g; Sodium: 520mg; Sugar: 8.7g    

Serves 8

  • 3 semi-ripe or ripe avocados
  • 1 large tomato, chopped 
  • 1 large lime
  • 1 small onion, chopped
  • 1 chili pepper, cored and chopped 
  • Handful of chopped coriander
  • Salt and pepper 
  • Cut the avocados in half, removing their seeds, and scoop out the flesh. 
  • Place scooped flesh and chopped tomato in a large mixing bowl. 
  • Add lime juice, chopped onion, chopped chili pepper, and handful of coriander to the bowl. 
  • Mix everything together, seasoning with salt and pepper to taste. 
  • Serve with tortilla chips, bread, as a salad dressing, etc. 

Calories: 103; Carbohydrates: 2g; Fiber: 2g; Protein: 1g; Total Fat: 10g; Saturated fat: 1g; Sodium: 1mg  

Serves 3 to 6

  • 3 avocados
  • ½ cup of cooked quinoa
  • 1 lemon
  • ½ cucumber
  • 1 bell pepper
  • 1 jalapeño
  • ¼ red onion
  • 1 garlic clove
  • Small handful grape tomatoes
  • 2 to 4 tbsp hummus
  • Salt and pepper 
  1. Slice the avocados in half, removing the seeds. Cut the lemon and rub some juice on the flesh. Dice the cucumber, red onion, and tomatoes; core and dice the pepper and jalapeño; and mince the garlic clove. Prepare the quinoa, per package directions. 
  2. Set the avocados aside and add all the diced and minced ingredients, as well as quinoa, in a large mixing bowl.
  3. Add humus and mix everything together. 
  4. Fill avocado halves with mixture, topping with salt, pepper, and some lemon juice.

Calories: 140; Carbohydrates: 15g; Fiber: 6.1g; Protein: 2.3g; Total Fat: 11.6g; Saturated fat: 1.7g; Sodium: 73.9mg; Sugar: 1.8g

Serves 4

  • 12 ounces white fish
  • 1⁄2 zucchini, shredded
  • 3 radishes shredded
  • 1⁄2 cup shredded red cabbage
  • 1⁄2 cup corn, cooked and cooled
  • 4 corn tortillas

Marinade/Slaw Dressing

  • 2 tablespoons lime juice
  • 1⁄4 cup balsamic vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon honey
  • 1 tablespoon minced red onion
  • 1⁄4 cup chopped cilantro
  1. Preheat oven to 300°F. Whisk marinade ingredients together in a large bowl, and then divide between two separate bowls.
  2. Add fish to one bowl and flip to fully coat with marinade. Add veggies and corn to the other bowl.
  3. Heat a stovetop griddle or skillet on medium-high heat and add a drizzle of water. When water sizzles, add fish and cover with marinade. Cook about three minutes, then flip and cook two more minutes, or until the fish flakes when cut with a fork.
  4. To serve, place tortillas on a baking tray and bake three minutes until crisp but still pliable. (Warming them in a dry skillet also would work.) Divide slaw and fish into four servings. Top heated tortillas with slaw and fish. Fold and serve.

Serves 4

  • 1⁄2 cup yellow onion, diced
  • 2 medium zucchinis, sliced
  • 6 large eggs
  • 2 tablespoons shredded light cheddar cheese
  1. Preheat oven to 350°F. Coat an eight-inch oven-safe skillet in cooking spray and place over medium heat. Add onion and zucchini and saute for two to three minutes.
  2. In a large mixing bowl, beat eggs. Add a pinch of salt and pepper and pour over vegetables. Cook until almost set, about six or seven minutes.
  3. Sprinkle cheese on top and transfer to oven. Bake for four to five minutes, or until cheese is melted.

Serves 4

• 1 cup of dry green lentils
• 2 medium shallots, sliced
• 2 large cloves garlic, minced
• 1/3 cup hummus
• 3 tbsp of tahini
• 1 1/2 tsp of maple syrup
• 1 tsp of lemon juice (for lentils)
• 2 tbsp of lemon juice (for sauce)
• 3 tsp of olive oil
• 1/4 tsp sea salt and black pepper
• 3 tbsp of chopped fresh dill
• Optional: Fresh chopped parsley and/or kalamata olives

1. Add lentils to boiling water. Cook for 20 to 25 minutes (or until water is mostly absorbed) after reducing heat.
2. Strain the lentils and add them to another pan along with salt, pepper, 1 tsp of maple syrup, 1 tsp of lemon juice, and 2 tsp of olive oil. Stir everything together on low heat.
3. Add remaining 1 tsp of olive oil, shallots, and garlic to pan and cook on medium heat for a few minutes.
4. In a large bowl, mix together hummus, tahini, dill, 1⁄2 tsp of maple syrup, and 2 tbsp of lemon juice. Add a bit of hot water if too thick.
5. Place the cooked lentils into the pan with the shallots and garlic. Mix in the sauce and stir everything together. Optional: top with chopped parsley and/or Kalamata olives.
6. Serve with pita chips, bread, vegetables, or on a baked sweet potato.

For bruschetta
• 1/3 to 1/2 cup of diced or sliced tomatoes
• 1/2 cup of rinsed cannellini beans
• 1 whole grain baguette (or any kind of bread) Salt and pepper

For pesto
• 1/2 cup chopped zucchini 1 clove minced garlic
• 1/2 cup of pine nuts
• 1/4 cup of water
• 2 tbsp of fresh lemon juice 1/2 tsp of salt
• 1 handful of fresh basil leaves

1. For the bruschetta, mix and toss tomatoes, beans, salt, and pepper in a large bowl.
2. For the pesto, add all the ingredients into a blender until reaching a spread-like consistency.
3. Slice the bread, spread the pesto, and top it off with the bruschetta.

2 cups of fresh (or frozen) cranberries 2 tbsp of chia seeds
• 4 cup of water
• 1/4 cup maple syrup
• 1 tsp vanilla

1. Mix and cook the cranberries, water, maple syrup, and vanilla in a saucepan on medium heat for 6 to 8 minutes (or until cranberries burst). Optional: For a smoother consistency, blend the sauce.
2. Let cool before putting the sauce in a jar or container.
3. Mix in the chia seeds and let set in the refrigerator overnight.

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