Category: Nutrition

1 Servings / 10 minutes

Ingredients

• ½ cup: Oats
• 1 cup: Plain Coconut Milk (unsweetened from the carton)
• ½ Banana (sliced, plus extra for garnish)
• 1 tsp: Maple Syrup
• ½ tsp: Vanilla Extract
• 1/8 tsp: Sea Salt
• ½ tsp: Cinnamon (plus extra for garnish)
• ¼ cup: Vanilla Protein Powder
• ¼ cup: Blueberries
• 1 tbsp: Unsweetened Coconut Yogurt
• 1 tbsp: Pumpkin Seeds
• 1 ½ tsps: Unsweetened Shredded Coconut

Directions

1. Add the oats, coconut milk, banana, maple syrup, vanilla, and sea salt to a pot over medium heat. Stir to combine. Cook for five to seven minutes or until the oats thicken.

2. Turn off the heat and stir in the cinnamon and protein powder.

3. Transfer to a bowl and garnish with blueberries, coconut yogurt, pumpkin seeds, shredded coconut, sliced banana, and cinnamon. Enjoy!

Notes

• Leftovers: Best enjoyed right away.
• Gluten-Free: Use certified gluten-free oats.
• Protein Powder: This recipe was tested using plant-based vanilla protein powder.
• No Coconut Milk: Use another plant-based milk like cashew, oat, or almond.

3 Servings / 20 minutes

Ingredients

• 454 grams: Chicken Wings
• ½ tsp: Baking Powder
• ¾ tsp: Sea Salt
• ½ tsp: Garlic Powder
• 2 grams: Avocado Oil Spray
• ¼ cup: Hot Sauce
• 3 tbsps: Butter (melted)

Directions

1. Preheat the air fryer to 400ºF (205ºC).

2. Pat the chicken wings dry and place them in a large bowl. Add the baking powder, salt, and garlic powder and toss well to coat the wings all over.

3. Place the wings in the air fryer in a single layer. Spray with oil. Bake for 16 to 18 minutes, flipping once, until they are crispy. 

4. While the wings are baking, combine the hot sauce and butter in a large bowl. Add the finished wings to the bowl. Toss to coat the wings. Serve and enjoy!

Notes

• Leftovers: Best enjoyed immediately after baking. Refrigerate in an airtight container for up to two days.
• Serving Size: One serving is about two to three whole chicken wings.
• No Butter: Use ghee, or plant-based butter, or omit entirely and use only hot sauce.
• No Air Fryer: Bake at 425ºF (220ºC) for about 35 minutes, flipping halfway through until crispy and cooked through.

6 servings, 50 minutes

Ingredients:

• 1 tbsp Extra Virgin Olive Oil
• 1 Yellow Onion (chopped)
• 3 Garlic (clove, minced)
• 1 tsp Dried Thyme
• 1 tsp Sea Salt
• 1 Sweet Potato (peeled, cut into ½ inch cubes)
• 1 Carrot (peeled, chopped)
• 299 grams Turkey Breast, Cooked (roughly chopped)
• 6 cups Chicken Broth
• 1 cup Parsley (chopped)

Directions:

1. Heat the oil in a large pot over medium heat.
2. Add the onion and cook until it begins to soften, about 5 minutes. Add in the garlic, thyme and salt and continue cooking for one minute more.
3. Add the sweet potato, carrots, celery, and turkey. Stir to combine then add the chicken broth to the pot along with the parsley.
4. Bring soup to a gentle boil then reduce the heat to low and cover the lid. Simmer for 40 to 45 minutes or until the vegetables are very tender. Season with additional salt if needed. Serve and enjoy!

Notes:

• Leftovers: Refrigerate in an airtight container for up to three days.
• Serving Size: One serving is approximately 1 ½ cups of soup.
• More Flavour: Add a bay leaf or some red pepper flakes.
• No Turkey: Use chicken breast instead.
• Additional Toppings: Serve the soup over top of cooked rice or cooked pasta.

12 Servings / 20 Minutes

Ingredients:

• 1 Banana (mashed)]
• 1 ¼ cups Oats
• 2/3 cup Unsweetened Coconut Flakes
• 1/3 cup Raw Honey
• 1/3 cup Almond Butter
• 1 tsp Cinnamon
• 1/3 cup Protein Powder

Directions:

1. Preheat over to 350F (177C)
2. Place all ingredients together in a bowl and mix well with a spatula.
3. Pack mixture down firmly into a pan. (We use a 9×9 square pan.)
4. Bake in oven for 15 minutes. Remove and let cool for 30 minutes.
5. When cool, cut into bars. Store in an air-tight container or wrap them individually and throw them in the freezer for an easy grab-and-go snack.

6 Servings / 1 Hour

Ingredients:

• 2 tbsps Extra Virgin Olive Oil
• 680 grams Chicken Thighs (boneless, skinless, cubed)
• Sea Salt & Black Pepper (to taste)
• ½ Yellow Onion (large, diced)
• 2 Carrot (large, peeled, chopped)
• 2 stalks Celery (chopped)
• 3 Garlic (cloves, minced)
• 2 Yellow Potato (large, peeled, cubed)
• 4 Cups Chicken Broth, Low Sodium
• 1 Lemon (juiced)
• 2 tbsps All Purpose Gluten-Free Flour
• 1/23 cup Water
• 1 cup Green Beans (trimmed, chopped)
• 2 tbsps Parsley (freshly, finely chopped)

Directions:

1. In a large pot or dutch oven, heat the oil over medium-low heat.
2. Add the chicken thighs, salt and pepper. Cook for seven to eright minutes or until they are browned and cooked through. Remove and place onto a plate. 
3. Add the onion, carrots, celery, garlic, salt, and pepper to the pot. Saute for four to five minutes or until the vegetables have softened. Add a splash of broth or water if needed so the vegetables don’t burn. 
4. Add the potatoes, chicken broth, lemon juice, and cooked chicken. Stir to combine.
5. Make a slurry by adding the flour to a cup or a bowl and mixing it with water until it is completely dissolved. Pour it into the pot and stir continuously for one to two minutes. This will help thicken the stew.
6. Bring the stew to a boil then lower it to a simmer. Cover and simmer for 25 to 30 minutes or until the chicken is tender and the potatoes are cooked through. Stir occasionally.
7. Add the green beans and parsley and cook for another 10 minutes. Divide evenly between bowls and enjoy! 

Notes:

• Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to one month.
• Serving Size: One serving is equal to approximately two cups.
• Additional Toppings: Lemon juice and/or fresh herbs.
• Consistency: You can omit the slurry if you prefer a watery stew. Alternatively, you can add water while the stew is cooking until your desired consistency is reached.

Did you know that starting your day with a warm glass of water with lemon can serve numerous benefits?

1. Improves digestion
2. Immune System Boost
3. Flushes Toxins
4. Wakes Up Your Metabolism

Fill 1 glass of warm (not hot) water and squeeze ½ a lemon into your glass.

Give it a try and enjoy the benefits!

Interested in learning more about how our Holistic Nutritionist can help you achieve your health and fitness goals? Send us a DM and connect with a Nutritionist for a complimentary 30min coaching call.

Ingredients:

• ¾ cup Unsweetened Almond Milk
• ½ Frozen Banana
• 3 tbsps Oats
• 1 ½ tsps. Almond Butter
• 1/8 tsp Vanilla Extract
• ¼ tsp Cinnamon

1 serving, 5 minutes

Directions:

1. Add all ingredients into a blender and blend until smooth. Pour into a glass and enjoy!

Notes:

• Leftovers: Best enjoyed immediately. Refrigerate in an airtight container for up to two days.
• No Almond Milk: Use another type of milk as oat, coconut, or dairy milk.
• Nut-Free: Use tahini.
• Protein Powder: Add a scoop of vanilla protein powder.

Ingredients

• 1 piece Naan
• 1 tbsps Water
• 2 cups Baby Spinach
• 1 tbsp Tomato Sauce
• 28 grams Mozzarella Cheese (shredded)
• 3 tbsps Sun Dried Tomatoes (sliced)
• ¼ cup Feta Cheese (crumbled)

1 serving, 15 minutes 

Directions

1. Preheat the oven to 425F (220C) and line a baking sheet with parchment paper. Once preheated, put the naan on the baking sheet and bake for five minutes.
2. Meanwhile, heat the water in a pan over medium-high heat. Cook the spinach until wilted, about one to two minutes. Pat dry and set aside.
3. Spread the tomato sauce evenly over the naan. Top with mozzarella, sauteed spinach, sun dried tomatoes, and feta cheese. Return to the oven and bake for six to eight more minutes, or until the cheese is melted and the crust is crispy.
4. Cut into slices and enjoy!

Notes:

• Leftovers: Refrigerate in an airtight container for up to three days.
• Gluten-Free: Use a cauliflower crust or brown rice tortilla instead of naan, and adjust the baking time accordingly.
• Dairy-Free: Use vegan cheese.
• More Flavor: Add red pepper flakes or top with chili oil.
• Naan: One piece of naan is 3.2 oz or 90 grams.

8 Servings / 45 minutes 

Ingredients:

• 620 grams Pizza Dough (store bought)
• 113 grams Chicken Breast, Cooked (shredded)
• 1 cup Barbecue Sauce (divided)
• 16 grams Unbleached All Purpose Flour
• ½ cup Red Onion (sliced)
• 99 grams Mozzarella Cheese (shredded)
• 100 grams Cheddar Cheese (shredded)
• 2 stalks Green Onion (chopped)

Directions:

1. Place the dough in a large bowl and cover it with a tea towel. Leave it on counter for at least 30 minutes to rise and com to room temperature. 
2. Preheat the oven to 500F (260C)
3. In a small bowl, add the chicken and half of the BBQ sauce. Mix to combine.
4. Lightly dust a clean surface on the counter with flour. Roll the dough out to approximately one inch in thickness. Transfer it to a baking sheet or pizza pan. 
5. Spread the remaining barbecue sauce onto the dough. Add the red onion, mozzarella cheese, cheddar cheese, and barbecue chicken. Bake for 15 to 20 minutes or until the cheese has melted and the dough is browned and cooked through. 
6. Top the pizza with green onions and cut into slices. Enjoy!

Notes:

• Leftovers: Refrigerate in an airtight container for up to three days.
• Serving Size: One serving is one slice.
• Gluten-Free: Use gluten-free dough. 
• Dairy-Free: Use dairy-free cheese.

2 Servings / 5 Minutes

Ingredients:

• 2 cups Strawberries (stems removed, plus more for garnish)
• 2 cups Water
• 1 Lime (juiced)
• 1 tbps Maple Syrup
• 2 tbsps Basil Leaves
• 1-2 Ice Cubes

Directions:

1. Add the strawberries, water, lime juice, maple syrup, and basil to a blender and blend until smooth.
2. Divide the ice cubs into cups. Pour the blended beverage into cups and enjoy! 

Notes:

• Leftovers: Refrigerate in a glass bottle or pitcher for up to three days.
• No Maple Syrup: Use raw honey or coconut sugar.
• Make it Sparkling: Use some sparkling water to top off your agua fresca.
• Make it Smoother: Strain before serving.