Featured Recipes

Chickpea Burgers

Who doesn’t love a good burger? From the sizzle it makes when it hits the grill (or pan) to the first juicy bite, burgers are a perennial powerhouse when it comes to rocking the taste buds. But as we all know, healthy living demands moderation, especially for red meat. Unfortunately, red meat and portion control don’t exactly go together. However, with this nutritious recipe you can still have your burgers and eat them, too! My quasi-vegetarian (some vegetarian diets allow for egg consumption) chickpea burgers can go toe-to-toe with any traditional burger all the while keeping you and your diet on track.

Chickpea Burgers

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Servings people

Calories 832 kcal

Ingredients

1 Scallion chopped
1/4 cup Mushrooms chopped
1 tsp coconut oil
1/2 cup Canned Chickpeas (rinsed) (save liquid)
2 tbsp Chickpea Can Liquid
1 tbsp tahini
1 tbsp sunflower seeds
1/2 tsp Turmeric
1 egg white
1 tbsp oats
1 tsp fresh dill chopped or1/2 tsp dried
1/4 cup sesame seeds
salt and pepper to taste

Instructions

Preheat oven to 375 degrees
Saute scallion and mushrooms in coconut oil.
Combine chickpeas, tahini and chickpea liquid in a blender and blend until smoothe.
In a bowl, mix together the scallions and mushrooms, chickpea blend, sunflower seeds and tumeric. Then mix in egg white, oats, and dill. Season with salt and pepper to taste.
With your hands, make burgers/patties, and then place them on a baking sheet.
Sprinkle with sesame seeds and bake for 15-20 minutes until golden.

Notes

Nutrition

Calories: 832kcalCarbohydrates: 40gProtein: 27gFat: 66gSaturated Fat: 12gPolyunsaturated Fat: 7gMonounsaturated Fat: 6gSodium: 309mgPotassium: 374mgFiber: 16gSugar: 1gVitamin A: 300IUVitamin C: 8.3mgCalcium: 160mgIron: 5.9mg

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Cannellini Salad in Butter Lettuce Cups

This recipe is a great take on a salad- it's an inside out salad, making it a great option for kids and adults-especially because you can eat it with your hands. This low calorie, high protein salad is scrumptious and will cool you down on a warm day. The garlic will help boast your immune system, while the parsley will keep your breath smelling sweet all day!

Cannellini Salad In Butter Lettuce Cups

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Cuisine Salad

Servings

Ingredients

1 Canned White Cannellini Beans drained and rinsed
1 lemon just the rind with zests grated
1 bunch fresh parsley
3 cloves garlic minced
2 tsp fresh rosemary minced
2 pieces celery chopped
1-2 tbsp Black Olives pitted and chopped
4-6 leaves Butter Lettuce

Instructions

Combine all ingredients in a bowl except for lettuce. (If you have time, you can allow the mixture to chill for an hour so it settles more, but not necessary if short on time.)
Place spoonful of the mixture into a lettuce leaf and serve.

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Dairy-Free Cream of Asparagus Soup

This delectable soup is a great way to satisfy a craving for a delicious, creamy soup without the dairy (and you won't even know it's missing!). Asparagus is also a great way to welcome spring, eat seasonally, and get a nice dose of Vitamin K, important for blood clotting, and folate, important for reproductive health in men and women.

Dairy Free Cream of Asparagus Soup

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Servings people

Ingredients

1 onion diced
2 cloves garlic chopped
1/2 cup celery coarsely chopped
2 lbs asparagus bottoms trimmed, cut into one inch pieces
4 cups vegetable broth
1 tbsp coconut oil
1 tbsp Corn Starch
1 15 oz can light coconut milk
2 tbsp Fresh lemon juice
salt and pepper to taste

Instructions

Place the onion, garlic, celery, and asparagus in a large dutch oven, and cover with 2 cups of the vegetable broth. Bring to a boil. Once boiling, cover and simmer for 10 minutes until vegetables are tender.
Remove vegetables and broth from heat and puree. Transfer puree to a separate bowl.
Add in the remaining 2 cups of vegetable broth, mix, and bring to a boil. Once boiling, add the puree back in, and mix well, pureeing all together again.
Mix the cornstarch with 1/4 cup water. Pour mixture into soup, mix well, and let cook for 2 minutes to thicken.
Add in the coconut milk, lemon juice, and salt and pepper, and mix well. Heat for 5 more minutes and serve.

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Quinoa Vegetable Pilaf

The beautiful colors from all the veggies in this dish make it look so appealing, you'll to want to dive right in. The delicious taste makes you want to keep eating, and the healthy source of protein, fiber, and antioxidants is a huge bonus!

Quinoa Vegetable Pilaf

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Course Dinner, Lunch

Cuisine Mexican, Quinoa, Vegetarian

Servings people

Calories 1084 kcal

Ingredients

1 tbsp coconut oil
½ cup yellow onion diced
½ cup asparagus cut in thin slices (about ¼ inch thick)
½ cup white button mushrooms sliced thin
1 cup quinoa uncooked
2 cups vegetable broth
½ onion coarsely chopped
salt and pepper to taste

Instructions

Heat oil in bottom of a sauce pan for a minute.
Add onion and cook 2 minutes until slightly translucent.
Add asparagus and mushrooms, cook 1 more minute.
Add vegetable broth and quinoa to the same pan (keeping vegetables still in it), and bring mixture to a boil.
Once boiling, lower heat to a simmer and cover, cooking about 10 minutes or until there is no more water.
Add salt and pepper to taste and serve hot or cold.

Notes

Nutrition

Calories: 1084kcalCarbohydrates: 176gProtein: 36gFat: 29gSaturated Fat: 14gPolyunsaturated Fat: 6gMonounsaturated Fat: 5gSodium: 1336mgPotassium: 2264mgFiber: 17gSugar: 10gVitamin A: 800IUVitamin C: 9.9mgCalcium: 150mgIron: 23.9mg

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Organic Lemon Chicken with Artichokes, Sundried Tomatoes, and Spinach

This dish is very low in calories, yet packed with iron, protein, and tons of flavor, so it keeps you feeling sated and satisfied. It's super easy to whip up as a week night dinner, plus make a little extra for a great lunch the next day too!

Organic Lemon Chicken With Artichokes, Sundried Tomatoes, And Spinach

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Course Dinner

Cuisine Chicken, Dairy-Free, Gluten-Free

Servings people

Calories 272 kcal

Ingredients

1 tbsp coconut oil
5 cloves garlic chopped
1 lb Organic White Meat Chicken Tenders
1/4 cup Sundried Tomatoes In Olive Oil chopped in 3 tbsp olive oil
1 1/2 cups Frozen Artichokes quartered, partly or fully thawed
2 cups Baby Spinach Leaves
1 whole lemon juiced

Instructions

Place coconut oil in a sauté pan and heat on medium heat.
Add garlic and cook for 1 minute, until fragrant.
Add chicken and cook 3-5 minutes per side, until chicken is completely cooked through.
Place chicken on a plate lined with a paper towel to rid of excess oil.
Add sun dried tomatoes in olive oil and artichokes into warm skillet, and cook for 2 minutes, until artichokes are warm.
Add in spanich and cook 2 more minutes, stirring occasionally, until spinach wilts
As soon as spinach has wilted, add the chicken back into the pan and mix well. Heat for 2-3 minutes.
Turn off heat, squeeze lemon all over the pan, and serve immediately.

Notes

Nutrition

Calories: 272kcalCarbohydrates: 17gProtein: 35gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.2gCholesterol: 66mgSodium: 282mgPotassium: 1115mgFiber: 7gSugar: 4gVitamin A: 6250IUVitamin C: 61.9mgCalcium: 120mgIron: 3.4mg

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