healthy eating

SERVINGS  - makes 4 bowlsINGREDIENTSSalmon

• 12 ounces of salmon fillet (four / 4 ounce fillets)
• 1/4 cup BBQ sauce
• 1 Tbsp honey (adjust to your liking)
• 2 Tbsp lemon juice
• 1/4 tsp black pepper
• 1 tsp minced garlic (around 2 large cloves)
• kosher salt to taste (a pinch or so)

Zoodles

• 2 medium zucchini (spiralized) – See instructions for prep, or buy them ready-made
• 1 Tbsp olive

INGREDIENTS:

• 1 frozen banana 
• 1 cup frozen berries of choice (I like mixed berries)
• 1 Tbsp almond butter
• ¼ cup unsweetened milk of choice (I use oat or coconut)
• 1 tsp pure vanilla extract
• Optional toppings: shredded unsweetened coconut, raw cacao nibs, pecans

INSTRUCTIONS:Put all ingredients into a food processor or high-speed blender and blend until the mixture turns into a soft-serve ic

INGREDIENTS:

• 1 cup of pure pumpkin puree (about half of a 16-ounce can)
• 2 scoops chocolate whey protein powder
• 4 tablespoons of monk fruit sweetener
• Pinch of salt
• 1 tsp cinnamon

Options for extra deliciousness:

• 2 tablespoons of dark chocolate chips
• 1 tablespoon chopped pecans

INSTRUCTIONS:

1. Mix all the ingredients together in a bowl.
2. Lightly spray a mug or small bo

Serves: 1 INGREDIENTS:

• 3 Tbsp whey protein (almond meal flour for gluten free)
• 1 tsp steel cut oats
• 1 large egg, beaten
• 2 Tbsp raw cacao powder
• 1 Tbsp pure honey
• 1 Tbsp milk of choice
• ¼ tsp baking powder
• ½ tsp vanilla extract
• 1 Tbsp nut butter of choice
• 1 tsp coconut oil
• pinch of salt

Toppings (o

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INGREDIENTS

• 4 cups organic low sodium chicken broth or water (if vegan)
• 2 tablespoons mellow white miso
• 2 cups fresh mushrooms
• 1 large yellow or red onion, diced
• 2 cloves garlic, pressed or minced
• 1.5 teaspoons grated ginger
• 1 cups coarsely chopped collard greens
• 2 tablespoons coconut aminos
• ¼ cup chopped scallions

INSTRUCTIONS: Heat broth or water in pot.

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INGREDIENTS:

• 1/3 pound fresh strawberries, washed, hulled, and sliced
• 1/3 pound fresh blueberries, washed
• 1/3 pound fresh raspberries, washed
• 1 tbsp lemon juice
• 2 tbsp honey 
• 2 tbsp chia seeds

INSTRUCTIONS:

1. Heat a saucepan over medium heat and add the berries, lemon juice, and honey.
2. Once the berries have softened to the point that they're starting to fall apart, use a potato masher or fork to break the

INGREDIENTS:

• 1 ¼ cups all-purpose whole grain flour (swap for gluten free flour if desired)
• ¾ cup grass fed whey vanilla protein powder – if vegan simply swap this for another ¾ cup all purpose flour
• 1 tsp baking powder
• 1 tsp ground cinnamon
• ½ cup organic unsalted Grass Fed Butter OR coconut oil if vegan, melted
• ½ cup coconut sugar
• ¼ cup pure maple

SERVES 4 INGREDIENTS:

• 1 tbsp coconut oil for cooking
• 1 lb ground chicken (turkey is also fine)
• 1 yellow onion, chopped
• 2 cloves of garlic, chopped
• 2 cups bone broth
• 28-ounce can of fire-roasted tomatoes
• 1 (15 ounce) can of black beans
• 1 (15 ounce) can of kidney beans
• 2 tbsp chili powder
• 1 tbsp cumin
• ½ tbsp paprika
• 1 tsp sea salt
• ½ tsp cracked black pepper