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Healthy Recipes!!


BREAKFAST

Pumpkin Spice Smoothie


½ frozen banana ⅓ cup pumpkin puree ¼ teaspoon pumpkin spice ⅛ teaspoon vanilla extract 1 teaspoon flax seeds 1 cup unsweetened almond milk 1 scoop plain plant-based protein powder


Step 1

Add all of the ingredients to the blender in the order listed. Blend on high for at least 2 minutes or until smooth (note: this may take longer if your blender isn't very strong). Scrape down the sides of the blender, as needed.

Step 2

If you prefer a thicker consistency, add a couple ice cubes and blend again. Add more pumpkin spice to taste, if desired.




LUNCH

  • 1 1/4 cups uncooked green lentils, rinsed and drained

  • 1 white onion, finely diced

  • 1 red pepper, finely diced

  • 1 carrot, thinly sliced (carrot is optional)

  • 3 cloves garlic, minced

  • 1 1/2 tablespoons chili powder

  • 1 teaspoon cumin

  • 1/2 teaspoon onion powder

  • 1/4 teaspoon cayenne pepper

  • 1 - (15 oz) can tomato sauce

  • 1 - (15 oz) can diced tomatoes

  • 1 1/2 cups water, plus more if necessary

  • 2 tablespoons organic ketchup

  • 1 teaspoon yellow mustard

  • 1 teaspoon gluten free soy sauce

  • 1 spaghetti squash, washed

  • Salt and pepper, to taste

  1. In a large slow cooker, add in all ingredients except spaghetti squash. Stir to combine.

  2. Cut the washed spaghetti squash in half around the middle and scoop out the seeds. Place the squash halves face down in the slow cooker right on top of the lentils. Cover and cook on high for 4 hours or until squash is tender and lentils are cooked completely. If the lentils seem dry in any way, just stir in some water until it reaches a nice thick, consistency.

  3. Remove spaghetti squash and shred inside with a fork. Divide among bowls and add lentil sloppy joe topping. Sprinkle with cheese, if desired. Serves 4-6 depending on how hungry you are. Nutrition information provided is based on recipe evenly divided between 4 people.



DINNER

Skinny Chicken Tetrazzini

  • 1 and 1/2 pounds boneless skinless chicken breasts, cut into 1-inch pieces

  • salt and pepper, to taste

  • 1/2 cup cornstarch

  • 1 Tbsp vegetable oil

  • 1/2 cup zero point white granulated sugar sweetener

  • 1/2 cup apple cider vinegar

  • 1/4 cup no sugar added ketchup

  • 2 Tbsp low-sodium soy sauce

  • 1 Tbsp sesame oil

  • 1 Tbsp light brown sugar, unpacked

  • 3 cloves garlic or 1 Tbsp, minced

  • 1/2 cup canned or fresh pineapple chunks or tidbits, drained

  • 1 red bell pepper cut into 1-inch pieces

  • 1 green bell pepper cut into 1-inch pieces

  • 1 yellow or orange pepper cut into 1-inch pieces

  • 1 small yellow or white onion cut into 1-inch pieces

  1. In a small mixing bowl whisk together the white granulated sugar sweetener, brown sugar sweetener, apple cider vinegar or rice vinegar, no sugar added ketchup, soy sauce, sesame oil, and garlic.

  2. In a large skillet or wok heat 1 Tbsp of oil on medium high to high heat.

  3. Put 1/2 cup cornstarch into a large ziplock bag.

  4. Add the chicken pieces to the large ziplock bag and shake until all the pieces are well coated.

  5. Place the coated chicken pieces into the skillet with the hot oil.

  6. Cook the chicken for 5-6 minutes while flipping the pieces over so both sides get cooked. If more oil is needed spray the top of the chicken pieces with canola cooking spray and continue cooking until chicken is cooked through and golden brown.

  7. Remove chicken pieces onto a baking sheet.

  8. Spray the same skillet or wok with non stick cooking spray. Add the bell peppers, and onion. Cook for 2 minutes, until crispy, yet tender.

  9. Add sauce and stir to coat the pieces and cook for 30 seconds.

  10. Add the pineapple and chicken pieces back in and stir until the sauce thickens and is bubbling, about 6-8 minutes.

  11. Remove from heat. Let it sit for 5 minutes to allow the sauce to thicken then serve immediately.


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