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We turned frozen cauliflower gnocchi into unbelievable healthy tater tots using our air fryer and a few staple spices. These tots are crispy on the outside and pillowy soft on the inside. Best served dunked in ketchup, honey mustard or whatever you favorite dipping sauce is! I prefer these over tater tots because I can season them how I like, they're not greasy and they get crispier like a French fry compared to a classic tot! It also doesn't hurt that these cauliflower tots are low in carbs and fats and packed with fiber to keep you feel! We split half a 10 oz bag into two servings giving each person plenty of crispy tots! Air Fried Cauliflower Gnocchi Tots 2 Servings | Cook time: 20 minutes Notes: Healthy tater tots ready in 20 minutes straight from the freezer. Feel free to modify these seasonings to your preference, garlic parmesan or everything but the bagel seasoning would be delicious on these too! Ingredients: 1 10 oz bag frozen cauliflower gnocchi 1/2 tsp garlic powder 1/2 tsp old bay seasoning 1/2 tsp salt Directions: Place frozen cauliflower gnocchi in air fryer basket. Bake at 350F for 5-7 minutes to defrost. Remove and dump in a large bowl. Toss with garlic powder, old bay seasoning and salt (I also used truffle salt). Return to air fryer basket and cook for about another 15 minutes, shaking the air fryer basket every 5 minutes. Depending on the size of your air fryer it may take more or less time. The tots are done when they’re evening browned and crispy. Remove from air fryer, top with a bit more salt and serve with your favorite dipping sauce. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Nutrition facts based on Trader Joe's 10 oz frozen cauliflower gnocchi bag.

These stuffed peppers were inspired by the abundance of bell peppers in our garden and frozen tilapia filets in the freezer. I decided to take a greek twist on the classic stuffed bell peppers. Our recipe has red onion, artichoke hearts, grape tomatoes and zucchini. Seasoned with greek flavors like lemon and parsley. The whole greek themed is tied together with a fresh baked white fish and sautéed lemon and garlicky spinach. If you don't eat fish or want to make the peppers the whole meal, I recommend browning ground turkey before the veggies and adding to the filling. This may also require an extra pepper or two as there will be more filling! This dish is healthy refreshing and is an easy make ahead meal whether you prep the whole thing to bake or reheat or make the filling in advance and stuff when ready to eat! Greek Stuffed Peppers with Baked Tilapia and Spinach 6 Servings | Cook time: 35 minutes Notes: Feel free to omit the fish and spinach and instead add 1.5-2 lb of ground turkey to brown in the sauté pan. For this we recommend an additional 2 bell peppers to accommodate the additional filling. Ingredients: For peppers: 6 large or 8 small bell peppers, halved 3 cups cooked jasmine rice (made from 1 cup dry) 1 tsp olive oil 1 tsp oregano 1/2 tsp salt 1/2 tsp pepper 1/2 red onion (~100g) 1 large zucchini, diced (~300g) 2 cloves garlic, minced, divided 2 cups grape tomatoes, halved 1 can quartered artichoke hearts, drained with 2 tbsp juices reserved 2 tbsp fresh parsley, chopped Juice of 1/2 a lemon For fish/spinach: 2 lb tilapia filets, fresh or frozen and defrosted 1 tsp olive oil Additional oregano, salt and pepper Juice of 1/2 a lemon Optional: pitted olives, sliced 2 cloves garlic, minced 1 10oz bag spinach For topping: 6 oz feta cheese (I use TJ’s fat free) Fresh herbs and lemon wedges for servings Directions: Preheat the oven to 400F. Cook rice according to box instructions. Slice and remove seeds from bell peppers, reserving as much of the flesh as possible. Place peppers open side up in a casserole dish, spray with nonstick spray and season with salt and pepper. Place in oven for 5-7 minutes. In a sauté pan add 1 tsp olive oil along with red onion, 2 cloves garlic and zucchini to cook for 2-3 minutes. Once the veggies start to soften add in the tomatoes and artichoke hearts along with oregano, salt and pepper to cook another 2 minutes or so. Add juice from half the lemon and artichoke juice to deglaze anything from the bottom of the pan. Turn off the heat and fold in rice until everything is well combined. Remove peppers from the oven and distribute the stuffing throughout the shells. Tightly- and carefully it’s hot- cover the casserole dish with foil and return to the oven for 10 minutes. Place tilapia filets on a baking sheet and drizzle with 1 tsp olive oil, oregano, salt and pepper. Top with sliced olives if using. After 10 minutes, place the tilapia in the oven and remove the foil from the peppers. Bake both for 15 minutes or until the peppers are soft and the fish is white and flakey. While the fish is baking, spray the sauté pan from the veggies with olive oil spray and add the remaining minced garlic and spinach to the pan. Season the spinach with a little salt and remaining lemon juice and sauté until wilted. Remove the fish and peppers from the pan and serve 1-2 pepper halves alongside sautéed spinach and fish. Top everything with feta cheese, additional fresh parsley and lemon wedges. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

I was craving a salty deli sandwich last week but was over sand sandwiches. This toasted Cuban sandwich has a little bit of everything. From warm juicy pulled pork, melted cheese, shaved ham and dijon mustard and pickles to pull everything together. I've made a similar lunchtime recipe before but in salad form. For the salad version of this Cuban sandwich, check out our recipe here. Pulled pork is typically fatty using pork butt since it's more tender. I was able to get that same tenderness from a leaner cut- the pork tenderloin- by use of the instant pot. This can also be made in the crock pot but would take 4-6 hours on high or 8-10 hours on low vs the 45 minutes in the instant pot. Cuban Sandwiches with Instant Pot Pulled Pork 8 Servings | Cook time: 1 hour Notes: A few levels up from your typical deli sandwich! Note this is higher in sodium as are most deli sandwiches, lower sodium options are provided with nutrition facts. Ingredients: Pork: 1.5 lb lean pork loin, sliced into 4 sections 2 tbsp water 4 cloves garlic, minced 1/2 onion, diced (~150g) 1/2 tbsp brown sugar 1 tsp dry mustard 1 tsp onion powder 1/2 tsp chili powder 1/2 tsp cumin 1/2 tsp paprika 1/4 tsp black pepper Optional: 1/2 tsp liquid smoke Sandwiches: 1/2 lb shaved ham 1/4 lb Swiss or provolone cheese 3 tbsp dijon mustard 16 slices sandwich pickles 8 rolls, wraps or sandwich thins (or 8-16 slices of bread) Directions: Turn into pot on to brown/sauté and spray with nonstick olive oil spray. Sear pork loin sections for about 2 minutes/side until browned on each side. Add in remaining pork ingredients to the pot. Close instant pot lid and set to cook for 45 minutes, allowing 15 minutes to naturally release. After 1 hour, open instant pot, drain all but a few tablespoons of excess liquid (you can less more or less but I like to keep it less juicy so it doesn’t make the sandwich soggy). Transfer the pork, onions and juices to a large bowl/container and use two forks to shred the pork. Once the pork is shredded, smear mustard on both sides of bun/sandwich roll/wrap of choice. Layer sliced ham on one side and cheese on the other. Top with sliced pickles and 1/8 of pork mixture. Repeat for other 7 sandwiches. Heat a nonstick skillet and spray with nonstick olive oil spray. Place sandwich on the skillet for 2-3 minutes, flip and repeat until cheese is melted and bread is toasted. Remove from skillet, slice in half and enjoy! Note: These sandwiches can be stored, unassembled, for up to 5 days. Store pork in an air tight container and other ingredients separate. When assembling from the fridge, sauté the pork in a skillet to remove excess liquid and to heat it. Then assemble and toast the sandwich. I have also preassembled the sandwich with cold pork, wrapped it in foil and heated everything in a toaster oven or air fryer, both methods work! Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Note this is higher in sodium for some of my recipes due to the deli meat and pork. If you're watching your sodium I recommend opting for a low sodium ham option and a low sodium pork (they exist! read the label). You can also sub pickles for fresh cucumber slices and omit the mustard.

Our garden is overflowing with basil and fresh tomatoes right now so a pesto recipe was a MUST! Also anytime Sockeye Salmon is on sale at Whole Foods or I stock up on the frozen sockeye salmon filets at Trader Joe's I'm making salmon. This recipe takes only 15 minutes and the pesto, only 5. I like to add avocado into my pesto for a creamier consistency, perfect for a sauce. It also adds extra fiber and healthy fats which is obviously a bonus. Fresh basil is key to that bright green color in the pesto. If storing this pesto, in order to maintain the color, we recommend freezing in an ice cube tray or storing covered with a drizzle of olive oil. This will keep the pesto looking fresh and not brown after storing. We served this pesto with marinated tomatoes and sockeye salmon. The tangy fresh tomatoes and hearty salmon are perfect with a thick noodle with a bit of a bite, we chose bucatini. All together this dish is packed full of omega three's, fiber, protein and fresh ingredients! An absolute must! Avocado Pesto 2-4 servings | Prep time: 5 minutes Notes: I serve this with my sockeye salmon with marinated tomatoes, see below. If you like a lot of pesto feel free to double the recipe. Use extra basil for a thicker pesto and more olive oil/red wine vinegar for a thinner pesto or dressing. Ingredients: 1 cup fresh basil 2 tbsp olive oil 1 tbsp red wine vinegar 2 cloves garlic 1 shallot 1/2 avocado (~2 oz) 1 tbsp citrus (lemon or lime juice) Salt and pepper Directions: Add all ingredients to a food processor or blender. Pulse until well combined. Toss with your favorite pasta, greens or add a dollop to any of your favorite dishes. Note: this makes about 1/2 cup of pesto. Depending on how much pesto you prefer this could be 2-4 servings. Nutrition facts are provided for 4 servings but I used this recipe for 2, it’s all personal preference on sauciness! Pesto Sockeye Salmon with Marinated Garden Tomatoes and Bucatini 4 servings | Cook time: 15 minutes Notes: I love to add zucchini to my pasta recipes for extra fiber and veggies. You can omit the zucchini if you prefer just pasta. This recipe is dairy free but would also be delicious topped with fresh parmesan or mozzarella. Ingredients: Avocado Pesto, see above 6-8 oz thick pasta, linguine, bucatini, spaghetti Optional: 2 large zucchini’s spiralized. 2 cups (~400g) large cherry tomatoes, halved 1 tbsp red wine vinegar Salt and Pepper 1.5-2 lb sockeye salmon Directions: Preheat oven to 400F. Toss halved tomatoes with red wine vinegar, salt and pepper, set aside. Arrange salmon in a shallow baking dish. Use a spoon to distribute about 1 tbsp of pesto over the top of the salmon (a very thin layer just for flavor). Top the salmon with the marinated tomatoes. Bake for 12-15 minutes or until an internal temperature of 145F. Bring a medium pot of water to a boil. While the water is heating steam the spiralized zucchini over top. Once boiling, remove zucchini, salt and add pasta to cook according to package, stirring occasionally. Transfer the zucchini to a sauté pan sprayed with nonstick spray. Sauté to remove excess water from zucchini, 4-5 minutes, tossing occasionally. When the pasta is cooked, strain it- reserving a few tablespoons- and add it to the sauté pan. Remove the pan from the heat and add remaining pesto. Use tongs to combine. Once the salmon is cooked, remove from the oven. Serve pasta topped with salmon and tomatoes. Screenshot/Printer Friendly Version: Avocado Pesto: Pesto Sockeye Salmon with Tomatoes and Bucatini: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

The patty here is key to the most flavor packed chicken burger you'll ever eat. Packed into one patty there's bacon bits, cheddar cheese and a combination of spices to give it that delicious ranch flavor. To top it all off, literally, we bring in strips of bacon, ranch dressing, crunchy red onion, cool romaine lettuce and juicy thick sliced tomatoes all served on a fluffy toasted hamburger bun. This is the upgraded BLT of your dreams. You could easily enjoy this as a salad if you go sans the bun, just chop up the bacon and tomatoes, add extra lettuce and dress it all with ranch. You don't need much for a flavorful meal here as the patties are delicious as is! Any bottled ranch dressing works but if looking for a high protein homemade option try our greek yogurt based ranch dressing. These make for the perfect summer meal. Ground chicken is leaner than your average burger plus all the refreshing toppings will leave you refreshed and satisfied. Serve along our favorite air fried French fries or for a low carb option our air fried zucchini fries, pictured above. Bacon Chicken Ranch Burgers 4 servings | Cook time: 20 minutes Notes: Giving chicken burgers the credit they deserve. Serve along our favorite air fried French fries or for a low carb option our air fried zucchini fries. You could also skip the bun and enjoy as a salad! Ingredients: Burger: 16-20 oz ground chicken 1 oz shredded cheddar cheese 1 slice turkey bacon 2 tbsp fresh parsley 1 tsp dried dill 1 tsp garlic powder 1 tsp onion powder 1/2 tsp salt 1/4 tsp pepper Toppings: Ranch dressing (try our homemade version or buy your own) 4 leaves romaine lettuce Red onion, sliced Heirloom tomato, sliced 4 slices turkey bacon 4 burger buns Directions: Preheat the oven to 350F. In a bowl, combine burger ingredients until just combined, Form 4-5 oz balls. Place one ball at a time on a plate and use the bottom of another plate to press the burger flat. Optional: Heat a cast iron skillet over medium heat and spray with nonstick spray. Sear each side of the burger for 2-3 minutes and transfer to the oven to finish cooking for 10-15 minutes or until an internal temperature of 165F. If not searing, spray a baking sheet with nonstick spray and place the burger on the sheet and in the oven. Bake for about 20 minutes, flipping halfway, or until an internal temperature of 165F is reached. Optional: Spray is each half of the bun with nonstick spray and place sprayed side up in the oven for the last 5 minutes to toast the tops. Smear the bottom bun with ranch dressing and layer burger, lettuce, bacon and tomato on top. Secure the burger with the top bun. Serve warm alongside your favorite side dish. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. For convenience nutrition facts provided for burger patty with no toppings. Nutrition facts for toppings will vary depending on bun and dressing used. For a lower fat option try our homemade ranch dressing.

Perfectly crispy, perfectly seasoned and only 10 minutes in the oven. These zucchini fries are not meant to replace regular fries- they're too good in their own right to bother competing with potato fries! The secret ingredient here is a sprinkle of everything but the bagel seasoning in the breading. It adds just enough salt and flavor to pump up the recipe. If you want to turn up the kick even more, feel free to add some cayenne or red pepper flakes to the breadcrumbs! We used our air fryer for this recipe and made the fries in 10 minute batches. If you don't have access to an air fryer you can just as easily bake these in the oven! The directions to bake are provided at the end of the recipe. For dunking we opted for #TraderJoes Garlic Eggplant Dip! It added great depth and flavor and was a good mix up to our usual rotation of sauces. These fries would be delicious on their own or dunked in any medley of sauces, such as- ranch, barbecue, ketchup, romesco, hummus or tahini to name a few! Air-fried Zucchini Fries 4 Servings | Cook time: 10 minutes/batch Notes: these can be made in the oven if you don’t have access to an air fryer, alternative directions provided at the end of the recipe. Ingredients: 800g zucchini (2-3 large zucchini’s) 2 tbsp flour 2 oz egg whites, whisked 2 tbsp parmesan cheese 1/4 cup panko breadcrumbs 1 tsp everything but the bagel seasoning 1 tsp Italian seasoning 1/2 tsp garlic powder Directions: Cut the ends off each of the zucchini’s. Cut the trunk of the zucchini into thirds (about 2” long cylinders). Stand each cylinder upright and cut them into quarters. If the zucchini trunks are pretty thick, cut them into eighths. Arrange three large bowls or gallon bags in a row: Flour Egg whites Breadcrumbs, Italian seasoning, garlic powder, everything but the bagel seasoning and parmesan Toss the zucchini first in the flour and then in the whisked egg whites. Use a fork to remove the zucchini from the egg whites allowing any excess to drip off before adding them to the breadcrumbs. Toss until the zucchini is well coated in the breadcrumbs. Cook the zucchini for 10 minutes in the air fryer at 400F. This may require a few batches depending on the size of your air-fryer. If completing in batches, line a baking sheet with parchment paper. Remove the first batch of fries and arrange on the baking sheet skin side down. Continue with next batch. Once the final batch is cooked, place the baking sheet under the broiler for just a few minutes to keep them still nice and crispy. Serve immediately dipped in your favorite sauce. I used the garlic eggplant dip from Trader Joes but ranch, ketchup or barbecue sauce would be delicious as well! Note: For baking, bake at 350 for 25 minutes, turning halfway and then broil the last 2-3 minutes to get them crispy. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

We had loads of fresh cherry tomatoes ripe in our garden this weekend so of course a farmer's market inspired tomato recipe was necessary. I picked up some creamy burrata balls and fresh baked sour dough from the local market and this recipe fell into place. I used chicken thighs here because they are very flavorful and give off a good amount of juices which made for a delicious sauce mixed with the garlic, balsamic and tomatoes. If you are not a chicken thigh lover, you could swap for a variety of proteins. I included some ideas and variations to the recipe for these. If you've never cooked with burrata you are missing out. Burrata is essentially a mozzarella ball filled with stracciatella and cream. When you cut it open, the cream just pours out and it's absolutely delicious. For this recipe I used a shallow dutch oven dish that is oven safe. A large cast iron skillet or other oven safe dish would work as well. Braised Chicken Thighs with Garden Cherry Tomatoes and Burrata 4 servings | Cook time: 30 minutes Notes: for this recipe I chose chicken thighs because they are extra juicy and soak up all of the delicious flavors. If you prefer a different protein chicken breasts, white fish or shrimp would work well as well. See the end of the recipe for more details. Ingredients: 1/2 tbsp olive oil 20 oz boneless skinless chicken thighs 1/2 tsp salt 1/4 tsp pepper 1/2 tsp paprika 1/2 tsp garlic powder 1 large shallot, diced 2 cloves garlic, minced 1/4-1/2 cup water 2 cups cherry tomatoes 1-2 large burrata balls, halved or quartered Fresh basil, for topping Sliced sour dough, for serving Directions: In a large cast iron or other oven safe skillet, heat olive oil over medium heat. Season one side of the chicken thighs with half the salt, pepper, paprika and garlic powder. Place thighs, seasoning side down in the skillet and sear 3 minutes. Season the unseasoned side of the chicken with remaining salt, pepper, paprika and garlic powder. Flip the chicken and sear another 3 minutes. The chicken should be nearly cooked but not entirely cooked at this point. Remove the chicken from the skillet and set aside. Turn the heat down to medium low and add shallot and garlic and cook until fragrant, 30 seconds or so. Add 1/4 cup water to the skillet and use a wooden spoon to deglaze any chicken bits from the pan. If using a leaner meat like chicken breast or fish you may need 1/2 cup water if there are not many juices. Add the cherry tomatoes to the skillet and bring it just to a simmer. Nuzzle the chicken thighs within the cherry tomatoes. Drizzle the balsamic vinegar over everything. Cover and simmer for 5 minutes. Turn the oven on to broil. Remove the cover from the skillet and transfer to the oven to broil for 6-8 minutes until the tomatoes begin to char and the chicken is crispy and reached an internal temperature of 165F. Carefully slice the burrata into quarters and nuzzle them into the chicken and tomatoes, mozzarella side down so the burette is cupped in. To get the cheese extra melted, return the skillet to broil for another minute. Remove from the oven and top with fresh basil. Serve with warmed sour dough bread and alongside a simple salad like arugula with cracked pepper, shaved parmesan and fresh squeezed lemon juice. To sub chicken thighs: Use half a cup of water instead of a quarter for leaner proteins like chicken, fish or shrimp. Cook times will also vary. For shrimp and fish, skip step 2 and add them at step 5 instead. For white fish, extend broil time to 10-12 minutes or until fish is white and flaky. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

When someone asks me what's an easy breakfast I can make ahead and take on the go, one of my go to responses is overnight oats! Prepped entirely the night before, fully of healthy protein, fats and carbohydrates that will keep on the goers full and oh so satisfied. Check out our tiktok for a step by step walkthrough to make these! I love these because you can customize them entirely in the layers. Choose fruits that are in season, nut butters you prefer, crunchy mix ins for fun and whatever dairy or non dairy milk and yogurts your body thrives on! At the bottom of this recipe we share 6 other delicious recipes in addition to our classic version to keep overnight oats fun! As for milks, I stick to my unsweetened original almond milk because it's unflavored so it goes with all types of overnight oats and it lasts much longer in my fridge than dairy milk. Dairy, coconut, soy, cashew, oat or even water are easy swaps to almond milk! As for yogurt I always reach for siggis nonfat plain yogurt because it's much lower in sugar and made with real good ingredients and active cultures. They also have nondairy and full fat versions if that is your preference. For a sweeter version try their vanilla or other flavors. Classic Overnight Oats 1 Serving | Prep time: 5 minutes (made 24 hours ahead) Notes: this recipe is all about trial and error and customizable to your liking. You’ll figure out over time how you like it- milk consistency, toppings, mixed or not mixed, time out fridge before eating, etc.- but I try and share my tips and tricks throughout! Check out our Tiktok for a step by step video of how we make our Classic Overnight Oats! Ingredients: Base: 1/2 cup oats 1/2-2/3 cup unsweetened original almond milk (or other dairy or non dairy milk) 1/4 tsp cinnamon 1/2 cup greek yogurt (I prefer siggis 0% plain) Toppings: Seasonal fruit Nut butter Chia seeds Coconut flakes Granola (I prefer purely Elizabeth brand) Directions: In a mason jar, mix dry oats, milk and cinnamon together until well combined. Use more or less milk depending on consistency. I like mine slightly more liquid because the oats will absorb some of the liquid overnight. Spoon yogurt over the oats layer. Top with seasonal fruit and other preferred toppings just as a spoonful of nut butter, coconut flakes or extra cinnamon. I prefer to leave my oats in layers so I can customize each bite but many prefer to stir after step 2 or 3. If you prefer everything mixed together, go for it! Close the mason jar and store in the fridge overnight. In the morning, remove from fridge, grab a spoon and head out the door (my personal preference is to take out about 20 minutes before eating so the nut butter softens and it’s not super cold, again personal preference)! This is the generic original recipe that can be customized to your preference. For more specific or seasonal recipes, see below. Overnight Oat Varieties to Try! Pumpkin Pie Oats Base: 1/2 cup oats, 1/2 cup milk, 1/2 tsp vanilla, 1/4 tsp pumpkin pie spice, 1/2 cup yogurt Toppings: 1/3 cup pureed pumpkin, 1 tbsp maple syrup or 1 tbsp nut butter and more pumpkin pie seasoning PB&J Oats Base: 1/2 cup oats, 1/2 cup milk, 1/2 tsp vanilla, 1/2 cup yogurt Toppings: 1/3 cup raspberries mashed with 1 tbsp chia seeds, 1 tbsp nut butter, drizzle of honey or sliced bananas to top Tropical Oats Base: 1/2 cup oats, 1/2 cup coconut milk, 1/2 cup yogurt Toppings: diced pineapple, kiwi and mango, chia seeds and coconut flakes Chocolate Gainz Oats Base: 1/2 cup oats, 3/4 cup milk, 1/2 scoop chocolate protein powder, 1/2 cup yogurt Toppings: Sliced bananas, nut butter, cocao nibs Apple Crisp Base: 1/2 cup oats, 1/2 cup milk, 1/2 tsp vanilla, 1/4 tsp cinnamon, 1/2 cup yogurt Toppings: Diced apples, 1 tbsp maple syrup, crumbled granola, can also add nut butter, touch of flaky sea salt Carrot Cake Base: 1/2 cup oats, 1/2 cup milk, 1/2 tsp cinnamon, 1/2 tsp vanilla, 1/2 cup yogurt, 1/4 cup shredded carrots, 2 tbsp raisins or currants, 1 tbsp 1/3 fat cream cheese Toppings: 1/4 tsp cinnamon, 1 tbsp honey or nut butter, chopped walnuts Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Nutrition facts provided for just the classic overnight oats base. Nutrition facts will vary depending on fruit, nut butters or other toppings added.

The perfect refreshing summer recipe. These new marinades by #GHughes are some of my favorites, low calorie and full of flavor! The new mango habanero flavor inspired this recipe. I paired it with a low carb cauliflower mango sticky rice to real maximize this mango season. To pump up the freshness another level I served the chicken alongside a homemade pico de Gallo made with fresh chopped fruits and veggies and plenty of citrus and herbs. I marinated the chicken in the mango habanero sauce for about 30 minutes to an hour before cooking to seal in the mango flavor. If that's not enough feel free to top with extra mango sauce after serving or for dunking! With only 5 calories in a tablespoon, you bet I'm double dipping. The cauliflower mango sticky rice can be made entirely with cauliflower or entirely with jasmine rice. To adapt for this we vary to amount of coconut almond milk we added. Typically mango sticky rice is a sweet dish with sugar. I wanted to serve this as a savory dish so I didn't include sugar and I opted for an almond coconut milk blend to ensure a creamy sweet flavor without overdoing it. You could use straight coconut milk too if you love that flavor! Mango Habanero Chicken with Mango Sticky Rice and Pico de Gallo 4 Servings | Prep time: 30 minutes | Cook time: 25 minutes Notes: Any sweet and spicy marinade will work here but we love the new Mango Habanero Sauce by G Hughes to pair with our Mango Sticky Rice Ingredients: Chicken: 1 lb chicken breast 1/4 cup Mango Habanero Sauce Pico de Gallo: 1/2 cup cherry tomatoes (~75g), quartered 1/2 small red onion (~40g), diced 1 bell pepper (~120g), diced 1 lime, juiced 1 avocado (~2oz), diced Salt and Pepper 2 tbsp chopped herbs (I like cilantro or basil) For serving: Mango Sticky Rice (see below) 2 cups arugula Directions: 30 minutes and up to 2 hours prior to cooking, place chicken and mango habanero sauce in a large gallon plastic bag. Use your hands to massage the chicken around in the bag so the sauce covers everything. Preheat the oven to 350F. Heat a cast iron skillet over medium heat. Spray the skillet with nonstick olive oil spray. Use tongs to remove the breast and sear on the skillet for 2-3 minutes. Flip and sear the other side for 2-3 minutes. Pour over some of the extra marinade if you want it more saucy. Once both sides are seared, transfer the chicken to the oven to cook for 15 minutes or until an internal temperature of 165F is reached. If serving with Mango Sticky Rice, get that going while the chicken is cooking. Dice all of the pico de Gallo ingredients and combine in a bowl, set aside to marinate. Once the chicken is cooked, remove from the oven. Remove the chicken from the skillet and set aside to cool for 3-5 minutes before slicing. After a few minutes, slice the chicken into strips for serving. Assemble the bowls with a base of arugula, a scoop of rice and pico de Gallo and top with sliced chicken. Cauliflower Mango Sticky Rice 4 Servings | Cook time: 25 minutes Notes: this can be made entirely with cauliflower rice, entirely with jasmine rice or (my preference as a blend), all methods are listed. Ingredients: 4 cups riced cauliflower 1/2 cup jasmine rice 1 cup original unsweetened almond coconut milk Salt 1 mango (~120g), diced Directions: Spray a medium pot with nonstick spray. Bring 1 cup coconut milk to a boil in pot. Stir in salt and jasmine rice. Reduce heat to low and allow to cook 15 minutes. After 15 minutes, turn off the heat. Remove lid and fluff the rice with a fork. Pour in cauliflower rice and return lid. No need to stir the rices together. Allow it to sit for 10 minutes. After 10 minutes open the pot and add mango. Mix everything together until well combined. If the rice is sticking to the bottom, add a tbsp or two more coconut milk to loosen it. Serve the rice warm alongside your favorite marinated protein. We recommend our mango habanero chicken with homemade pico. Note: you can make this entirely with cauliflower rice or entirely with jasmine rice if you prefer. We recommend microwaving 4 cups cauliflower rice with 1/2 cup coconut milk according to package directions. If using entirely jasmine rice, follow instructions as written but instead use 1 cup jasmine rice and 2 cups coconut milk and skip step 4. Screenshot/Printer Friendly Version: Mango Habanero Chicken Cauliflower Mango Sticky Rice Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

Date night? Birthday dinner? Celebratory meal? Any minor positive happening that deserves to be celebrated? Just because?! I've got the meal for you. This meal sounds fancy, looks fancy and tastes five star but anybody can make it I promise you! Just follow my directions and you're on your way to quite the dinner experience. In terms of "fancy kitchen equipment" I used a small cast iron pan and an instant meat thermometer. If you don't have these things- while there's ways around using them- I highly highly recommend having both a cast iron and a meat thermometer in your kitchen. Both tools really will elevate your cooking and save you from serving another raw or bone dry cut of meat again. For this meal we used a filet because we got fancy like that for our anniversary but another lean personal sized cut of steak will do. Just keep an eye on the internal temperature. We LOVE an herb butter and put it on everything. Bread and steaks are a must but I even repurposed the leftovers throughout the week in pastas, to sear shrimp in and- my personal favorite- mixed with breadcrumbs and parmesan for an unreal breadcrumb topping on cod fillets. This barbecue sauce idea came from our favorite Bobby Flay restaurant in Atlantic City. Since the restaurant is closing we quickly had to recreate it at home. After plenty of research I found the key being horseradish cream- something I didn't possess but was able to recreate at home (and even lightened it up a bit with a mix of sour cream, greek yogurt and mayo which brought it tons of flavor). We can confirm this is nearly identical to the restaurant quality! Cast Iron Filet Mignon with Horseradish Barbecue Sauce and Herb Butter Serving 4 Servings | Prep time: 30 minutes Cook time: 10-15 minutes Notes: the perfect fancy date night, anniversary or celebratory meal! Serve with your favorite potato, vegetable and bread for the extra herb butter. Ingredients: Filets: 4 filet mignon portions (~8oz each) 1 tbsp butter Salt and Pepper Herb Butter: 4 tbsp butter, room temperature 2 cloves garlic, minced Herb medley (like basil, parsley, rosemary, cilantro), finely chopped Salt, to taste Barbecue Sauce: 2 tbsp ketchup 1 tbsp honey 1.5 tbsp dijon mustard 1 tbsp pure maple syrup 2 tbsp Worcestershire sauce 1 tbsp chili powder 1/4 tsp red pepper flakes 1 tbsp prepared horseradish 1 tbsp lite sour cream 1.5 tbsp plain greek yogurt 1/2 tbsp lite mayo 1/2 tsp apple cider vinegar 1/8 tsp salt 1/8 tsp pepper Directions: Remove filets 30 minutes prior to cooking to allow them to come to room temperature. Mix all herb butter ingredients in a bowl until well combined. If too soft return to fridge for 15 minutes to solidify slightly then remove again to return to room temp. Combine all barbecue sauce ingredients together in a bowl. For a smoother consistency add everything to a blender and pulse until well combined. This isn’t necessary but can help ensure horseradish and red pepper flakes are adequately mixed. Preheat the oven to 415F. Liberally salt and pepper all sides of the filets. Add 1 tbsp butter to a flat cast iron and heat over high heat until sizzling hot. Use to tongs to carefully place filets in the buttered cast iron to sear for 2 minutes. Then flip and sear another 2 minutes. After 2 minutes, carefully (cast iron may be hot) transfer to the preheated oven to finish cooking. See below for cook times depending on temperature preference. Remove filets from the oven and transfer to a plate. Tent with tin foil and allow to rest 5 minutes to finish cooking. Top each filet with a smear of herb butter and serve alongside barbecue sauce for dipping. Cook times (these may vary depending on size of filet, use a meat thermometer to ensure accurate temperatures): Rare: 120-125F (4 minutes) Medium Rare: 125-130F (5-6 minutes) Medium: 135-140F (6-7 minutes) Medium Well: 145-150F (8-9 minutes) Well done: 160F and above (10+ minutes) Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

I love this dish because it is so so simple. Just mix the spices, sprinkle over the salmon and bake! Dinner is ready in 20 minutes and it's healthy and deliciously flavorful. Serve this alongside your favorite grain and vegetable. My go to's are jasmine rice or quinoa- made in the instant pot here. As for the vegetable I will go with whatever is in season- zucchini, broccoli, bell peppers and onions, sautéed spinach, squash or eggplant are some of my staples. I love this recipe because it's just about a guarantee you have these spices in your cabinet. No need to buy some obscure spice only to use 1/8 tsp for it. If I ever do use a one off spice I always try and provide easy substitutions but if I don't- google it. I'm always looking for an easy way to replace a spice I ran out of or forgot to pick up! Chili Lime Crusted Salmon 4 Servings | Cook time: 20 minutes Notes: Simple simple sockeye salmon. Instead of a glaze which is a go to for salmon we went for a crust almost made of spices you already have in your spice cabinet! Ingredients: 1/2 tsp salt 1/4 tsp cinnamon 2 tbsp brown sugar 1.5 tbsp chili powder 1/2 tbsp lime zest 3/4 tsp cumin 4 sockeye salmon filets For serving: 1 cup jasmine rice Vegetable of choice Lime wedges, for garnish Directions: Preheat oven to 400F. Spray a nonstick baking sheet with olive oil spray. Arrange salmon filets on baking sheet. Combine all of the spices and lime zest in a bowl. Sprinkle the spice mixture on all of the filets, it should be a pretty heavy coating. Spray the tops of the salmon with olive oil spray. Bake for 15-20 minutes or until between the layers of fish are white and flaky. Serve with jasmine rice, a vegetable and a squeeze of fresh lime juice. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

We love a simple recipe here at #BrainsandBalance! Especially when it's all in one pot! With hearty grains and vegetables, lean proteins and fresh produce this meal is a home run. This is one of those set it and forget it dishes and one that only gets better with time. If you're ready but the family isn't- just turn off the heat, cover it and let those flavors marinate together a bit. Using a potato masher at the end to break up some of the tomatoes and sweet potatoes helps to turn this into a thicker less stew like dish. Mash as much or as little as you please! I like to leave some sweet potatoes and tomatoes whole so I only like to mash enough to absorb the extra liquid. Quinoa is a staple in our house, everyone loves it! But if quinoa isn't for you, sub for rice or other grain! If you substitute for cauliflower rice, you'll want to reduce the water by half as the rice contains water already. As for the vegetables you can mix and match as you please, I stuck to broccoli and zucchini because those are my staple produce so I always have them in my fridge. Serve this in a bowl as in or top with some feta and extra chopped parsley. Serve alongside a fresh salad or warm bread if you're looking to beef it up or spread it to a few more servings! Ground Turkey Sweet Potato Skillet 4 Servings | Cook time: 35 minutes Notes: This recipe is made all in one pot and is full of hearty and healthy lean proteins and vegetables. Add some fresh feta on top for a cheese finish if you like! I prefer fresh tomatoes but a small 8oz can of diced tomatoes would work as well. Ingredients: 1 tsp salt 1/2 tsp pepper 1/2 tsp garlic powder 1/2 tsp chili powder 1/2 tsp dried oregano 1 1/2 cups water 2 cloves garlic, minced 1/4 cup onions, diced 1/2 tsp dried parsley 1/2 tsp onion powder 1 lb 93% ground turkey 1 tbsp olive oil 1 vine ripened tomato, diced (~50g) 1 cup cherry tomatoes (~148g) 1/2 cup quinoa, dry 1 large or 2 small sweet potatoes, diced (~400g) 2 cups broccoli florets (~200g) 2 cups zucchini, chopped (~200g) Directions: Heat large skillet or sauce pan over medium heat. Spray with nonstick olive oil spray and add ground turkey to brown. Use a wooden spoon to break up ground turkey into pieces. Once nearly brown, remove meat from pan, leaving any grease and juices in the pan. Add tbsp olive oil to the pan along with sweet potatoes and spices. Sauté sweet potatoes for 6-8 minutes or until they start to toast and soften slightly. Add tomatoes, cherry tomatoes, onions and garlic to the pan. Sauté for about 2 minutes. Return the ground turkey to the pan along with broccoli and zucchini. Fold the quinoa into the vegetables and meat mixture. Pour in water ensuring the majority of the quinoa is submerged. Bring to a boil and lower to a simmer. Cover and simmer for 20-25 minutes or until the majority of the liquid has been absorbed by the quinoa (Note: if there’s excess, simply remove the lid and continue simmering a few extra minutes, slight excess liquid is okay as it will thicken in the next step). Turn off the heat and use a potato masher to break up some of the cherry tomatoes and mash some of the sweet potatoes. Don’t over mash, just roughly to thicken the whole mixture. Mix as needed and top with fresh parsley. Serve warm with some bread or a salad. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.