Recipe Roundup


Hi Friends!


I've gotten a lot of requests in the last few days for some easy recipes. I'm in the process of working on some more for you- trying to focus on items you may have in the house or that have longer shelf lives- but I figured it might be helpful to round up some recipes I've put out over the last couple of years.


A lot of these recipes use a mix of pantry staples and fresh ingredients, so just remember to be flexible! Any fresh produce can be subbed for whatever frozen goods you have on hand, and if you don't have something perishable (like yogurt) you can often just leave it out.


Finally, I'm looking into adding some complimentary "office hours"- either via instagram live, facebook live or zoom. So stay tuned for more info on how you can be a part of that if you feel like you need some nutrition support.


Try these out, tag me in them on social and let's all stay connected and safe over the next few weeks!


BREAKFAST IDEAS


Breakfast Pizza

Servings: 2


Ingredients:


A pizza crust- I used caulipower because I had some on hand and I personally like the taste/texture

A base - I chose pesto, but this could also be your tomato sauce

Some toppings- here I did sautéed spinach, sliced tomatoes and carmelized onions but this could be a real “whatever you have on hand” moment!

Some cheese - I like goat cheese with the pesto, but again whatever you have available works!

Eggs- about 6 if eating the whole pizza, 2-3 for half

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Instructions:


1. Saute your veggies

2. Spread your base on the crust

3. Top base with sauteed veggies

4. Sprinkle cheese on top

4. Cook according to crust’s directions

5. When finished cooking, top with scrambled eggs



Peanut Butter and Jelly Pancakes


Servings: 1-2


Ingredients:

Pancakes:

2 Servings of Birch Benders Paleo Mix (70g)

¼ cup Siggi’s Vanilla (I use the lactose free)

2 tsp psyllium husk (optional)

¼ + 2 T cup milk of choice (or water)

2 tsp butter (I use Kerry Gold)

Toppings:

½ T Peanut Butter

½ T Jelly

½ T Maple Syrup

1 tsp manitoba harvest hemp seeds


Instructions:


1. Mix together all of the pancake ingredients and whisk with a fork

2. Heat up a skillet on medium and add 1 tsp butter

3. Use a ¼ cup as your batter “scoop” and ladle 2-3 cakes into the pan

4. Let the pancakes cook about 2 minutes per side, checking frequently

5. Repeat for the second half of the batter

6. Top the cakes with your desired toppings- makes two small or one large serving!



Egg Bake


This can be another “whatever is in the fridge” dish when it comes to your vegetables- frozen work great in this one!


Serving: 6-8


Ingredients:


2 Medium Sweet Potatoes

1 Red Onion

1 Head of Broccoli

2 Sweet Peppers

1 T Avocado Oil


Instructions:


1. Chop the sweet potatoes into cubes and toss in ½ T avocado oil, then bake at 425 for 20 minutes.

2. While they are cooking, chop the other veggies and then sauté them in the remainder of the avocado oil for 3-5 minutes towards the end of when the potatoes are cooking.

3. When the sweet potatoes are done, put half of the veggie mix and half of the potatoes on the bottom of a 9x12 Pyrex dish sprayed with avocado oil spray (I use chosen foods).

4. Crack 18 eggs into a separate bowl and whisk with garlic, salt and pepper.

Pour the eggs over the vegetable mix.

5. Add the rest of the veggies on top and bake at 400 for 20-25 minutes, until the center is fully cooked.



Carrot Cake Overnight Oats:


Servings: 1


Ingredients:


40g (½ cup) quick cooking oats

75g (about half a single serve container) Siggi’s vanilla Skyr

50g shredded carrots

½ scoop vanilla collagen peptides (I use Lifetime’s brand)

½ T chia seeds

¼ cup almond milk

¼ cup egg whites




Instructions:


1. Shred carrots using a cheese grater or food processor. I buy a bag of matchstick carrots and shred a bunch using the food processor for the week.

2. Combine all ingredients into a bowl, let sit overnight.

3. Heat in the microwave for 1-2 minutes and enjoy!



LUNCH + DINNER IDEAS


Chicken Pesto Pasta Salad


Servings: 6


Ingredients:


1 box pasta⁣ (I used banza)

8-10 chicken thighs (you could also use breasts)⁣

4 medium cucumbers⁣

1 pint cherry or grape tomatoes⁣

1/4 cup + 2 T pesto (I use trader joe's kale pesto)⁣

1 package feta cheese (I used Wegmans Mediterranean basil for added flavor)⁣

Instructions:


1. Bake the chicken thighs (about 20 minutes at 400). Let them cool and cut them into small chunks.

2. Cook the pasta while the thighs are baking, drain it, and let it cool.

Once everything has cooled down, toss together in a bowl with 1/4 cup pesto and the package of feta. Mix well.

3. Chop cucumber into small chunks and slice the tomatoes down the center, add them to the mix

4. Add 1-2 T pesto and toss again. Serve immediately or keep it in the fridge for lunches for the week.⁣


*I ended up making three servings with the cucumbers and tomatoes and then putting half of the chicken, pasta, feta, and pesto mix aside to add the veggies too later this week. Nothing worse than soggy vegetables- I like my cucumbers crisp!


Sausage and Bean Pasta


Servings: 1 (but you can batch cook this one easily!)


Ingredients:


1 serving (about 2 oz or 1 cup) pasta (I used black bean for extra protein and fiber)

1-2 links chicken sausage (love Aidell’s, Gilbert’s, or Trader Joe’s)

1 cup sauteed vegetable of choice (here I used zucchini and onion)

1 T Pesto





Instructions:

1. Cook pasta according to package directions

2. Roast sausage in the oven 15-20 minutes at 375

3. Chop vegetables and sautee on the stovetop until soft

4. When pasta, sausage, and veggies are done cooking combine all ingredients with pesto and sautee on the stovetop until mixed thoroughly



Sheet Pan Chicken and Sausage

Servings: 2-4


Ingredients:


4-6 cups of all of your favorite veggies (options could be zucchini, peppers, carrots, red onion and sweet potato like me or you could get wild and add some brussel sprouts in there)

1 package chicken sausage

1-2 T Avocado Oil (this has a higher smoke point for roasting)

1-2 T Italian Seasoning


Instructions:

1. Chop up vegetables- try to make them all about the same size chunks

2. Chop up sausage, set aside

3. Toss veggies in a bowl with a couple tablespoons of avocado oil and copious amounts of Italian seasoning

4. Roast vegetables at 375 for 30 minutes

5. Remove from oven and add sausage

6. Bake for another 20-30 minutes at 375


Chicken and Spaghetti Squash "Alfredo"



Servings: 8-12


Ingredients:


1 spaghetti squash, roasted and forked

3 large chicken breasts, shredded

2 cups cauliflower, steamed

1 onion

1 cup broth

3 cups broccoli

2 cups mushrooms

1/2 16 oz can coconut milk

1 tsp nutmeg

1 tsp salt

liberal amounts of garlic

3 T nutritional yeast (optional)


Instructions:


1. Roast squash 40-60 minutes at 350. Scoops out the seeds and discard, rake out the insides with a fork and set aside

2. Shred chicken- I used an instant pot to quickly shred my chicken, but you could also bake it and cut it into cubes

3. Sautée onion with 2 tsp garlic powder

4. Combine onion, steamed cauliflower with coconut milk, broth, nutmeg and salt in a food processor and blend until creamy. Set aside (the key here is using a large amount of cauliflower to make the sauce THICK)

5. Chop broccoli florets into small pieces and dice mushrooms. Sauté on medium heat with 1/2 T (or more) of garlic powder, and a dash each of salt and pepper

6. In a large bowl combine broccoli and mushroom mix, chicken, and spaghetti squash. Mix together and then cover with cauliflower sauce

7. Spoon into a casserole dish and bake at 350 for 20-30 minutes until the edges get a bit crispy. This made six servings for me and I topped each with some nutritional yeast to add that cheesy flavor.


DESSERTS + SNACKS


Chickpea Cookie Dough


Ingredients:


1 can chickpeas, drained 3 T natural peanut butter ⅛ tsp salt ⅛ tsp baking soda 2 T rolled oats 2 tsp vanilla extract ¼ to ⅓ cup milk of choice 1 T maple syrup ⅓ cup mini chocolate chips


For Dipping: Apples Graham Crackers


Instructions:


1. Put all of the ingredients except for the chocolate chips in a food processor and blend until smooth. 2. Start with ¼ cup of milk and add as needed. 3. Mix the chocolate chips in at the end. 4. Slice apple or use graham crackers for dipping!


Trail Mix


My key to a perfect trail mix: you gotta get a good mix of salty and sweet (though I tend to lean in more to the sweet). In my opinion, a good trail mix has...

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Something Satiating: I chose cashews here, but I love pecans, peanuts or walnuts too. I usually go for unsalted because I know I’ll have another salty item.

Something Sweet: I’ve got both mini chocolate chips and freeze dried strawberries here

Something Salty: Here I used popcorn, but I also like to include salted sunflower seeds.

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*pro tip: using freeze dried fruit adds the sweetness for a bit less concentrated sugar vs regular dried fruit.


Black Bean Avocado Brownies


Servings: 12-16 brownies

Ingredients:


3 cans organic black beans

240g avocado (about two whole)

3/4 cup maple syrup

1 1/2 cup cocoa powder


Instructions:


1. Combine all ingredients in a food processor and blend until smooth

2. Pour into two greased 9x9 pans and bake 30-33 minutes at 350, checking every few minutes after minute 25


Optional adds: almond butter swirls and chocolate chips (I like Enjoy Life).



Cookies and Cream Shake


Servings: 1-2


Ingredients:


100g frozen banana

100g frozen cauliflower (PIPE DOWN YOU DON’T EVEN TASTE IT)

8 ounces milk of choice (I used Califia farms almond coconut milk)

1 scoop protein (I used Lifetime vanilla collagen peptides)

1 tablespoon cocoa nibs

1 tablespoon almond butter




Instructions:


1. Place all ingredients in blender and blend until smooth.

2. Pour and enjoy!


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Registered Dietitian Nutritionist
Certified Personal Trainer

Pre and Post Natal Corrective Exercise Specialist

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