Recipes and Meal Plans

 

Healthy Breakfast Recipes
Healthy Lunch/Dinner Recipes
25 Healthy Snack Ideas

 

Healthy Breakfast Recipes

Savory Egg Muffins
Spiced Apple Oatmeal Breakfast Bowl
Hemp Green Smoothie Bowl
Warm Maple Amaranth Porridge

 

Savory Egg Muffins

Serves 3

Savory Egg Muffins

Ingredients

  • 6 eggs, beaten
  • 1/2 cup grated potatoes
  • 1/2 onion, chopped
  • 1/4 cup tomatoes, chopped
  • 1 cup raw spinach, finely chopped
  • 1/4 teaspoon garlic powder
  • Dash of salt and cayenne pepper, to taste
  • Optional: 9 grape tomatoes, halved

 

Savory Egg Muffins Pan Close Up

Instructions

  1. Preheat the oven to 350F
  2. Add all of the ingredients minus the grape tomatoes to a bowl
  3. Whisk together and pour the egg mixture evenly into a lightly greased muffin pan until it reaches the top. We used a 12 cup muffin pan, and used 9 of the cups for batter
  4. Top each muffin cup with the 1 halved grape tomato
  5. Bake for 20 minutes. Allow to cool and enjoy!

 

Single Savory Egg Muffin Close UpRecipe and photos courtesy of www.FoodHeavenMadeEasy.com

 

Spiced Apple Oatmeal Breakfast Bowl

Serves 1

Spiced Apple Oatmeal Breakfast Bowl

Ingredients

  • 1 cup unsweetened almond milk
  • 1/2 cup uncooked rolled oats
  • 1 teaspoon coconut oil
  • 1 small apple, cubed with the skin on
  • Pinch of cinnamon
  • 5 almonds, chopped or slivered
  • 1 tablespoon unsweetened coconut flakes
  • 1 teaspoon chia seeds
  • 1 teaspoon maple syrup

 

Spiced Apple Oatmeal Breakfast Bowl Top View

Instructions

  1. In a small pot, start by bringing the almond milk to a boil, and add the oats
  2. Cook for 5 minutes over low-medium heat
  3. While that's happening, heat the coconut oil in a pan, and add the cubed apple
  4. Add a pinch of cinnamon, and sauté for 2-3 minutes over low heat
  5. Once the oatmeal is done, add it to a bowl, top with the cooked apples, almonds, coconut flakes, and chia seeds
  6. Drizzle maple syrup, for a sweet finish!

 

Spiced Apple Oatmeal Breakfast Bowl Side ViewRecipe and photos courtesy of www.FoodHeavenMadeEasy.com

 

Hemp Green Smoothie Bowl

Serves 1

Hemp Green Smoothie Bowl

Ingredients

For the smoothie

  • 1 1/2 cups spinach
  • 1 small banana
  • 1/5 avocado
  • 1/2 cup plain Greek yogurt
  • 1 small mango, peeled and chopped
  • 1 cup water (or almond milk)

Toppings

  1. 1 tablespoon hemp seeds
  2. 1 teaspoon unsalted pumpkin seeds
  3. 1 teaspoon slivered almonds
  4. Optional: 1 teaspoon unsweetened coconut flakes

Instructions

  1. Blend all of the smoothie ingredients together
  2. Pour into a bowl, and top with the suggested toppings, or customize with your own!

Recipe and photos courtesy of www.FoodHeavenMadeEasy.com

 

Warm Maple Amaranth Porridge

Serves 3

Warm Maple Amaranth Porridge

Ingredients

  • 3 cups water
  • 1 cup amaranth
  • 3/4 cups unsweetened almond milk
  • 1 1/2 tablespoons maple syrup
  • 1/4 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 2 teaspoons coconut oil

 

Top view of Jar of Amaranth

Suggested Toppings

  • Figs, blueberries, slivered almonds, pumpkin seeds, dried cranberries

Instructions

  1. In a medium pot, bring the water to a boil and add the amaranth
  2. Cook over low heat, with the lid on, for 20 minutes or until most of the water has been absorbed
  3. While the amaranth is cooking, make sure to stir occasionally
  4. Once done, remove from the stove, and add the almond milk, maple syrup, vanilla, cinnamon, and coconut oil to the pot
  5. Stir in well, and then serve into bowls
  6. Top with any of the suggested toppings or your favorite fruits, nuts, and/or seeds!
  7. If you're eating alone, store the leftovers in the fridge for up to a week. When it's time to reheat, add some additional almond milk and mix it in so the porridge isn't so thick. Enjoy!

 

Close up of bowl of Warm Maple Amaranth PorridgeRecipe and photos courtesy of www.FoodHeavenMadeEasy.com

 

Healthy Lunch/Dinner Recipes

Black Bean and Sweet Potato Bowl with Turmeric Cauliflower Rice
South Indian Squash Curry
Stuffed Ranchero Sweet Potato
One Pot Pasta
Black Bean Chili
African Peanut Stew
Simple Eggplant Rollatini

 

Black Bean and Sweet Potato Bowl with Turmeric Cauliflower Rice

Serves 1

Side view of Black Bean and Sweet Potato Bowl with Turmeric Cauliflower Rice

Ingredients

  • 1 small sweet potato
  • 1 cup of cooked black beans
  • 1 cup of cauliflower
  • 2 tablespoons of coconut milk
  • 1 tablespoon of scallions, chopped
  • 1 teaspoon of turmeric
  • ½ teaspoon of cinnamon
  • ½ teaspoon of cumin
  • 1 teaspoon of green Thai curry paste
  • Olive oil mister or 1 to 2 teaspoons of olive oil
  • Optional: 8 pecans
  • Salt and pepper to taste

 

Top view of Black Bean and Sweet Potato Bowl with Turmeric Cauliflower Rice

Instructions

  1. Heat oven to 350F degrees.
  2. Chop sweet potato into cubes.
  3. In a large bowl, mix chopped potatoes with a few sprays of olive oil, and then season with ½ teaspoon of cinnamon and ½ teaspoon of turmeric
  4. You have two options for cooking -- the oven roasted way and the quick way.
  5. If you prefer to roast, spread sweet potatoes in an even layer on a baking sheet or oven safe pan. Roast (you might have to toss occasionally) until soft. This way it takes about 1 hour.
  6. If you don’t have time for that, no problem. Add sweet potatoes in a microwave safe bowl, and cook on high for about 5-10 minutes (or until soft, but firm)
  7. Meanwhile, pulse cauliflower in your food processor until you have about 1 cup of “rice” granules.
  8. Add a few sprays of olive oil to a small saucepan, and cook on medium heat. Add pulsed cauliflower and ½ teaspoon of turmeric -- cook for a couple of minutes until fragrant and slightly softened (but still firm).
  9. Next you will mix 1 teaspoon of green Thai curry paste with 2 tablespoons of coconut milk
  10. Top cauliflower with coconut milk mixture and stir. Transfer to bowl and set aside.
  11. Next, heat black beans in the same saucepan, add a few sprays of olive oil + ½ teaspoon of cumin. Cook beans for a few minutes until fragrant. Transfer beans to cauliflower bowl, then add sweet potatoes
  12. Finally, add the scallions and pecans. Remember, the pecans are optional, and they add a delightful crunch - but no need to buy a whole bag of if you don’t already have them at home.
  13. Top with salt & pepper, to taste. Enjoy!

Recipe and photos courtesy of www.FoodHeavenMadeEasy.com

 

Quinoa Enchilada Dip

Serves 5

Enamel Dutch Oven of Quinoa Enchilada Dip with bowl of Chips

Ingredients

  1. 2 cups of cooked quinoa*
  2. 3/4 cups of cooked black beans
  3. 1 medium tomato, chopped
  4. 1 small red bell pepper, chopped
  5. 1/2 jalapeño, chopped
  6. 1/4 small red onion, chopped
  7. 3 ounces of shredded cheddar cheese
  8. 1/2 avocado, cubed
  9. 1 tablespoon of fresh cilantro leaves

For the enchilada sauce

  1. 1 cup of tomato sauce
  2. 1/4 teaspoon of chili powder
  3. 1/4 teaspoon of cumin
  4. 1/4 teaspoon of garlic powder
  5. Salt to taste

Instructions

  1. Preheat the oven to 400F
  2. In a small bowl, combine all the ingredients for the enchilada sauce and mix.
  3. In a oven-safe skillet or pan, combine the quinoa, beans, tomato, peppers, and onion. Then add the enchilada sauce evenly to the quinoa mix.
  4. Top with cheddar cheese, and bake at 400F for 25 min.
  5. Finish off with avocado and fresh cilantro.

 

Notes
  1. *To make quinoa, boil 1 cup of quinoa in 2 cups of water for 25-30 min on low-medium heat with the cover on, until fluffy.

Recipe and photos courtesy of www.FoodHeavenMadeEasy.com

 

South Indian Squash Curry

Serves 2-3

Top View of South Indian Squash Curry with bowl of Rice

Ingredients

  • ¾ cup brown rice
  • 1¾ cups light coconut milk
  • 4 cloves garlic
  • 1 butternut squash
  • 1 stalk celery
  • 1 bunch cilantro
  • 1 shallot
  • 1 1-Inch Piece Ginger
  • 2 Teaspoons of your preferred spices. We suggest a combination of Cumin Seeds, Brown Mustard Seeds, Cayenne Pepper & Ground Turmeric
  • Optional: 1 cup of chickpeas for added protein, cooked

 

Top View of hands holding bowl of South Indian Squash Curry with Rice

Instructions

  1. Wash and dry the fresh produce. Cut off and discard the ends of the squash; using a knife, carefully peel. Separate the neck and bulb of the squash; halve the bulb lengthwise. Using a spoon, scoop out and discard the pulp and seeds; medium dice the squash.
  2. Peel and mince the garlic and ginger. Peel and thinly slice the shallot. Small dice the celery. Pick the cilantro leaves off the stems; discard the stems.
  3. In a medium pot, combine the rice, a big pinch of salt and 1½ cups of water; heat to boiling on high. Once boiling, cover and reduce the heat to low. Cook 12 to 14 minutes, or until the water has been absorbed and the rice is tender. Remove from heat and fluff the cooked rice with a fork.
  4. While the rice cooks, in a large, high-sided pan (or pot), heat 2 teaspoons of olive oil on medium-high until hot. Add the squash and season with salt and pepper. Cook, stirring occasionally, 6 to 8 minutes, or until lightly browned and slightly softened.
  5. To the pan, add the garlic, ginger and as much of the spice blend as you’d like, depending on how spicy you’d like the dish to be; season with salt and pepper. Cook, stirring frequently, 30 seconds to 1 minute, or until fragrant. Add the shallot and celery; season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until softened and fragrant.
  6. Add the coconut milk (shaking the can just before opening) to the pan; season with salt and pepper. Reduce the heat to medium and simmer, stirring occasionally, 10 to 12 minutes, or until thickened. (Be careful not to boil, as the coconut milk may separate.) If the curry seems too thick, gradually add up to ¼ cup of water to achieve your desired consistency. Here is where you add the chickpeas if desired; stir. Remove from heat and season with salt and pepper to taste.
  7. Divide the cooked rice and finished curry between 2 dishes. Garnish with the cilantro. Enjoy!

Recipe and photos courtesy of www.FoodHeavenMadeEasy.com

 

Stuffed Ranchero Sweet Potato

Serves 2

Side View of hands holding plate of Stuffed Ranchero Sweet Potato

Ingredients

  • 2 sweet potatoes
  • 1 cup of black beans
  • 1 tomatoes, chopped
  • 1 clove of minced garlic
  • 2 tablespoons of minced onion
  • Juice from 1/2 lime
  • 2 tablespoons of chopped cilantro

 

top View of various bowls of different ingredients

Instructions

  1. Cook sweet potato in microwave for 5-10 minutes, until soft (tip: puncture sweet potato with a fork a few times and cover with a moist paper towel to help it cook quicker OR
  2. If you are using an oven, cook at 400F degrees for about 45 minutes
  3. Chop tomato, onions, cilantro and garlic, and mix together to make a salsa
  4. Optional: In a bowl, season black beans with cumin, chili powder and garlic powder to taste
  5. Cut sweet potato in half, and gently mash the two halves with a fork
  6. Pour black beans into the potato, then top with the salsa mix
  7. Finish off with lime juice and chopped cilantro
Notes
  1. Optional: You can add cumin, chili powder and garlic powder to beans or leave the beans plain

Side View of hands holding bowl of Stuffed Ranchero Sweet Potato with fork in potatoRecipe and photos courtesy of www.FoodHeavenMadeEasy.com

 

One Pot Pasta

Serves 5

Top View of One Pot Pasta in Enamel Dutch Oven

Ingredients

  • 12 ounces whole wheat spaghetti
  • 5 cups water
  • 1 cup of cherry tomatoes, halved
  • 1 large onion, thinly sliced
  • 7-8 leaves of fresh basil, chopped
  • 6 cloves garlic, thinly sliced
  • 5-6 black olives
  • 1 tablespoon of oregano
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

 

Top View of One Pot Pasta ingredients submerged in water

Instructions

  1. In a large skillet or flat pot, combine all ingredients.
  2. Boil the mixture on high heat (without a cover) for 12-15 minutes. Make sure to stir the pasta every 5 minutes.
  3. When the pasta is al dente (aka firm but not hard) and most of the water has evaporated, turn off the heat.
  4. Top with fresh basil. Enjoy!
Notes
  • Optional: Top pasta with 1 ounce of your favorite cheese. We used feta!
  • Optional: add beans or firm tofu for more protein

Top View of One Pot Pasta served in bowl topped with feta cheeseRecipe and photos courtesy of www.FoodHeavenMadeEasy.com

 

Black Bean Chili

Serves 5

Top, side View of bowl of Black Bean Chili with spoon in it

Ingredients

  • 3 cups of cooked black beans
  • 1 cup of cooked quinoa*
  • 1 cup of tomato sauce
  • 2 medium tomatoes, cubed
  • 1 jalapeno, de-seeded & chopped
  • 3 garlic cloves, minced
  • ¼ cup scallions, chopped
  • ½ red bell pepper, chopped
  • ½ green bell pepper, chopped
  • 2 tablespoons of olive oil
  • 1 tablespoon of cumin
  • Salt and cayenne pepper to taste

 

Top View of bowls of Black Bean Chili

Instructions

  1. In a pot, heat 2 tablespoons of olive oil and add chopped peppers, scallions, garlic, tomatoes, and 1 tablespoon of cumin. Cook for 5 minutes.
  2. Then add 1 cup of tomato sauce, 3 cups of black beans, and 1 cup of cooked quinoa. Cook for 15 minutes under low-medium heat.
  3. Add salt and cayenne pepper to taste!
Notes
  • Cook quinoa as per package instructions

Top View of bowls of Black Bean ChiliRecipe and photos courtesy of www.FoodHeavenMadeEasy.com

 

African Peanut Stew

Serves 4

Close up of Top View of bowl of African Peanut Stew with spoon in it

Ingredients

  • 1 tablespoon olive oil
  • 1/2 medium onion, chopped
  • 1 jalapeño pepper, chopped
  • 4 garlic cloves, chopped
  • 1 medium carrots, chopped
  • 2 medium tomatoes, chopped
  • 1 tablespoon tomato paste
  • 1/2 cup peanut butter
  • 4 cups low-sodium vegetable broth
  • 3 cups collards, chiffonade
  • 1 medium sweet potato, chopped
  • 1/2 lemon
  • Salt, to taste

 

Top View of bowl of African Peanut Stew with spoon in it

Instructions

  1. Start by heating olive oil in a large pot, and then add the onion, pepper, and garlic cloves
  2. Sauté for 1-2 minutes or until aromatic
  3. Now add the carrots, tomatoes, tomato paste, and peanut butter, and sauté for another couple of minutes
  4. Add the vegetable broth, mix well together using a large spoon, and cook over medium heat with the lid on for 20 minutes once that is all done cooking.
  5. When the cooking is done, allow the mix to cool and add to a blender or food processor. Blend until smooth
  6. Now add the puree back to the pot, add the collards and sweet potato, and cook with the lid on for an additional 20 minutes over low-medium heat
  7. Finish off by squeezing the juice of 1/2 lemon, and adding salt to taste. Enjoy!
  8. Optional: Garnish the stew with chopped peanuts and enjoy with a side of brown rice!

Recipe and photos courtesy of www.FoodHeavenMadeEasy.com

 

Simple Eggplant Rollatini

Serves 4

Top View of baking pan of Simple Eggplant Rollatini

Ingredients

  • 1 large eggplant
  • 2 cups of kale, chopped
  • 1 cup of tomato sauce
  • 1 cup of ricotta cheese
  • 1 ounce of shredded mozzarella cheese
  • 1/4 onion, chopped
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 450F.
  2. In a pan, heat olive oil and sauté onions and kale for 3-4 minutes. Set aside.
  3. Cut ends off the eggplant, then cut eggplants lengthwise into 6-7 1/4-inch-thick slices.
  4. Using a non-stick pan, heat the eggplant slices for 3 minutes on each side with the cover on. You may have to do this in batches if your pan isn't big enough to heat all the slices together.
  5. Remove, and assemble the cooked slices on a baking dish.
  6. Spread marinara, ricotta, and kale sauté evenly on each slice, then roll them up.
  7. Assemble the rolls on a baking dish, top with shredded mozzarella, and bake at 450F for 25 minutes.

Recipe and photos courtesy of www.FoodHeavenMadeEasy.com

 

25 Healthy Snack Ideas

 

  1. 1 cup of plain, 2% Greek yogurt + a small handful of almonds
  2. 1 cup of plain 2% Greek yogurt + berries and a spoonful of slivered, sliced or chopped almonds
  3. ½ turkey sandwich on multigrain or whole wheat bread with lettuce, tomato, etc.
  4. 1 medium sized piece of fruit and a small handful of nuts
  5. 1-2 tablespoons of peanut butter and ½ of a banana
  6. String cheese and a medium apple
  7. 1 Kind Bar (from the nuts and spice line that contains less than 5 grams of sugar)
  8. 1 RX Bar
  9. 1 green smoothie (almond milk, 2 cups of veggies, 1 cup of fruit, bonus if add chia seeds)
  10. 1 rice cake with peanut butter and sliced banana (⅓)
  11. 6 Triscuit crackers and 1 ounce of cheese
  12. 1 cup of broccoli topped with small portion of shredded cheese
  13. 1 veggie-based salad with olive oil and vinegar dressing
  14. ½ cup of frozen Greek yogurt
  15. 1 ounce of dark chocolate covered almonds
  16. 1 tablespoon of dark chocolate chips with a small handful of almonds
  17. Spread ½ toasted whole-grain “flat” bagel with 2 tablespoons fresh ricotta. Top with ⅓ cup sliced strawberries. Drizzle with 1 teaspoon honey.
  18. 1-2 hardboiled eggs with salt and pepper
  19. Tuna mixed with chopped veggies topped with lemon juice and served in lettuce wraps
  20. 1 ounce of olives or 1 pickle (not a good choice if following a low salt diet)
  21. ¼ cup of hummus with unlimited sliced veggies
  22. ¼ cup of guacamole with unlimited sliced veggies
  23. Cheese quesadilla made with a small corn tortilla (add grated zucchini for extra veggies)
  24. 1 taco made with a small corn tortilla and stuffed with veggies (lettuce, tomatoes, guac, etc)
  25. ½ cup of flavored Greek yogurt with small handful of almonds