Recipe: Teriyaki Salmon Poke Bowls

Ingredients:

• 1 inch ginger, grated

• 1 clove garlic, grated

• 3.5 Tbsp soy sauce (sub tamari or liquid aminos)

• 3.5 Tbsp cup agave, maple syrup, or honey

• 2 green onions, green ens sliced

• 5 oz salmon, chopped into cubes

• 2 oz soba noodles (sub any kind of noodles)

• ½ cup water

• 1 tsp cornstarch

• ⅓ jalapeno, seeded and chopped into half circles

• 1 carrot peeled into ribbons

• ⅓ cucumber sliced

• ⅙ red onion sliced, sub red cabbage

• ⅓ mango, sliced

• ⅓ cup edamame (optional)

• Sesame seeds

For Quick Pickling Veggies - Optional:

• ⅓ cup vinegar, any kind works, a mixture of different kinds also works

• ⅓ cup water

• 1 Tbsp granulated sugar 

• ⅓ Tbsp salt

Sriracha Mayo:

• ⅓ cup mayonnaise

• 1 Tbsp sriracha (if you’re not into spicy, sub ½ the sriracha with ketchup)

• ⅙ lemon for juices

• Pinch salt to taste

Directions:

1. Optional quick pickled veggies: combine the water, vinegar, sugar, and salt in a small pot and bring it to a boil. Meanwhile, add the veggies you want to pickle (cucumber, red onion, jalapeno, or carrots) to separate jars or containers (or you can pickle them all together) and pour the boiled liquid over them. I just pickled the red onion and cucumber. Press the veggies into the liquid with a wooden spoon so they’re covered. If there’s not enough liquid, add equal parts water and vinegar. Let them sit at room temperature for about an hour, then move them to the fridge. Pickled veggies can keep for at least a week in the fridge!

2. Add the salmon cubes to a bowl. To a measuring glass, add the soy sauce, sweetener, ginger, and garlic. Add about 1 Tbsp sliced green onion too. Stir well, then taste and adjust flavors as desired. You can also add a little sriracha if you like spicy! Pour HALF the sauce over the salmon and let it marinate for 15-20 minutes. Set the remaining half aside.

3. Cook the noodles according to the package and set aside.

4. In a skillet or saucepan (one big enough to fit the noodles). Heat the remaining half of the sauce over a medium-high flame until it starts to bubble (about 3 minutes). Meanwhile, stir the cornstarch and water together in a cup or bowl. Once the sauce is bubbling, pour in the cornstarch slurry and turn the heat up. Stir constantly until the sauce thickens a bit (2-3 minutes). It doesn’t have to be super thick, but shouldn’t be watery. Turn off the heat. Add the noodles to the skillet and toss them in the sauce.

5. Cook the salmon: Heat up olive oil or vegetable oil in a non-stick pan for 2-3 minutes. Add the salmon cubes (try to keep as much marinade out of the pan as possible) and let them cook for no more than 10 minutes over medium heat, rotating the pieces frequently. Salmon cooks fast and you don’t want to overcook it! Set the salmon aside and let it cool.

6. Assemble: Divide the noodles between three containers so they cover the bottom. Add veggies (including ones you may have quick-pickled) on top, leaving room for the salmon. Have fun with the presentation! Add the salmon to the bowls. Add mango and garnish with sesame seeds.

7. Sriracha Mayo: Combine the mayonnaise, sriracha, lemon, and salt in a measuring glass or bowl. Mix with a form or whisk. Taste and adjust if needed!! Divide the sauce between small containers or just add it to the one big container (the idea is to keep it on the side).

Photo Credit: Canva by Mariha-kitchen from Getty Images

Recipe: Pumpkin Pie Chia Pudding

Ingredients:

• 1.5 cups almond milk

• ½ cup pumpkin purée 

• 1 scoop protein powder

• 2 Tbsp almond butter

• 1 Tbsp raw honey

• 1 tsp vanilla extract

• 1 tsp cinnamon

• ¼ tsp nutmeg

• ⅛ tsp ground ginger

• ⅛ tsp ground cloves

• ¼ cup chia seeds

• Pinch of sea salt

Directions:

1. Blend all ingredients, except chia seeds, until smooth.

2. Place the blended mixture into a resealable large jar (or 2 smaller jars), then add chia seeds. Seal the jar and shake.

3. Place in the refrigerator overnight or for at least 3+ hours. Feel free to shake jars once or twice in between to make sure they didn’t become too gelatinous.

4. Breakfast, snack, or post-workout recovery is served!

Photo Credit: Canva by AlexPro9500 from Getty Images

Recipe: Mom's Minestrone

6 Servings

Ingredients:

• 1 slice (¼ inch thick) prosciutto, (4 oz), diced (don’t trim off the fat)

• ¼ cup extra-virgin olive oil, plus more for serving

• 1 large yellow onion, cut into ½ inch dice

• 1 large leek, white and pale green parts only, cut into ½ inch dice

• 2 celery ribs, cut into ½ inch dice

• 2 small carrots, cut into ½ inch dice

• 4 garlic cloves, minced

• 1 tsp oregano

• ¼ tsp crushed hot red pepper flakes

• 1 zucchini, trimmed and cut into ½ inch dice

• 1 can (14.5 oz) diced tomatoes in juice

• 1 Tbsp tomato paste

• 6-8 cups reduced-sodium chicken broth

• Rind from a 1-lb chunk of Parmesan cheese (optional)

• 1 bay leaf

• 1 can kidney beans

• 1 ½ cups packed thinly sliced kale, thick stems removed

• Sea salt and freshly ground black pepper to taste

Directions:

1. Cook the prosciutto and oil together in a soup pot over medium heat just until the prosciutto is lightly browned, about 3 minutes.

2. Then, add the onion and leeks. Cook, stirring occasionally until softened, about 3 minutes. Add the celery, carrots, garlic, oregano, and pepper flakes and cook until the vegetables are beginning to soften, about 3 minutes more.

3. Add the zucchini and cook until it begins to soften about 3 minutes. Add the tomatoes and their liquid and the tomato paste, bring to a boil and cook for 3 minutes.

4. Add the broth, bay leaf, and the Parmesan rind. Bring to a boil. Reduce the heat to medium-low. Simmer until the flavors are blended, about 1 hour.

5. Stir in the beans and kale and cook until tender, about 5 minutes. Remove the Parmesan rind.

6. Serve and Enjoy!

Photo Credit: Canva by minadezhda from Getty Images

Recipe: Spinach Feta Turkey Burgers with Lemon Dill Rice

Greek Inspired Cuisine

1 Serving

Prep Time: 10 minutes

Cook Time: 45 minutes

Burger Ingredients:

• 5 oz ground turkey (sub ground chicken)

• ⅙ cup feta cheese (sub blue cheese, gorgonzola, goat cheese)

• ⅓ cup frozen spinach, thawed and water squeezed out

• ⅓ clove garlic, minced

• ⅙ tsp salt

• ⅓ Tbsp olive oil

Rice Ingredients:

• ⅓ Tbsp olive oil

• ⅙ tsp salt

• ⅓ cup water

• ¼ cup rice (sub farro or couscous)

• 1 tsp dried dill (sub 1 Tbsp fresh dill if you have it)

• ⅓ lemon zest (wash it well)

Bell Pepper Ingredients:

• ⅓ Tbsp olive oil

• ⅓ large red bell pepper, chopped into strips

• Salt and pepper to taste

Directions:

1. Start the rice: Add the rice and olive oil to a pot over medium heat. Stir to combine and let the rice toast for 5 minutes. Then add the water and dill. Stir once, then bring to a boil. Cover, reduce to a simmer, and let it cook for 10-15 minutes/ Turn off the heat and let the rice steam for an additional 10 minutes. Uncover it when it’s done and let it sit/cool for a bit.

2. In a bowl, add the ground turkey, feta, drained spinach, garlic, and salt. Mix well to combine. Form 6 small or 3 large patties with your hands and place them on a plate. To make it easier, let the mixture chill for a few minutes in the fridge (otherwise it’s pretty sticky) before forming the patties.

3. Heat a non-stick skillet, cast iron skillet, or grill pan over medium heat for 3-4 minutes. Add 1 Tbsp olive oil (or a high heat oil if you have it, like coconut or avocado oil), and let it warm up for 2 minutes. Then add the patties to the pan. Cook on each side for 5-7 minutes over medium heat depending on the size. When they’re done, they should be pretty firm, but not hard, to the touch. Remove from the pan and set aside.

4. In the same pan, add 1 Tbsp olive oil over medium heat. Add the bell pepper strips with a salt and pepper, then turn up the heat to medium-high. Stir/flip the peppers every few minutes until they’re done to your liking! I cooked mine for about 10 minutes.

5. Finish the rice: to the rice, add 1 tsp of lemon zest (2 if you doubled the recipe) and juice from ½ a lemon. Mix with a fork, taste, and adjust flavors if needed (I added more salt). Cut the remaining lemon into wedges for garnish.

6. Assemble: Add a layer of rice to each container, followed by the burgers, bell peppers, and lemon wedge for garnish. That’s it!

Photo Credit: Canva by dinoforlena from Getty Images

Recipe: Double Chocolate Banana Muffins

Serving Size: 3 Muffins

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:

• 1 banana ripe, mashed (you need 1 cup of mashed banana).

• 1 cup shredded zucchini (if you do not like zucchini, add an extra banana)

• ½ cup granulated sugar

• ½ cup agave, maple syrup, or honey

• ½ cup butter, melted (sub coconut oil)

• 1 egg (sub flax or chia eggs - see below)

• ⅓ cup milk of your choice

• ⅓ tsp vanilla extract

• ⅓ cup all-purpose flour (sub all-purpose gluten-free if needed)

• ⅓ tsp baking powder

• ⅓ tsp baking soda

• ⅙ cup cocoa powder

• ⅙ tsp salt

• ¼ cup chocolate chips (reserve some for sprinkling on top)

Directions:

1. Pre-heat oven to 375° F and prepare a muffin tin with cooking spray or muffin liners.

2. Mash the bananas and zucchini in a bowl and add the sugar, liquid sweetener, butter, eggs/flax egg, milk, and vanilla. Set aside.

3. In another bowl, mix the flour, baking powder, baking soda, cocoa powder, and salt.

4. Gently mix the wet ingredients and chocolate chips into the dry ingredients with a spoon or spatula (don’t use a fork) until just combined! Avoid over-mixing.

5. Using a ¼ cup measuring cup or ice cream scoop, fill the muffin tin/ I got 9 muffins, and I always fill each well to the top! Bake for 18-22 minutes, until the muffins are firm to the touch. Done!

How to Make Flax or Chia Seed Eggs:

• 2 Tbsp chia seeds or flax seed

• 6 Tbsp water

Mix and let it sit for 15 minutes until you have a goopy egg-like texture.

Photo Credit: Canva by sofyabolotinaphotos

Recipe: Breakfast Tortilla Bake

This was an ok option for camping, but don’t store in a plastic bag in a cooler - it got squashed. :-)

Servings 4

Prep Time:

5 minutes (if you pre-prepped your veggies)

Ingredients:

• Cooking spray

• ⅓ Tbsp olive oil

• ⅓ large red bell pepper, chopped

• ⅓ jalapeno seeded and chopped

• 2 oz chorizo or soyrizo (about 1 cup)

• Salt and pepper to taste

• 4 oz can of black beans, rinsed and drained

• 1 large tortilla cut in half

• ⅓ cup shredded cheese

• 2 eggs, whisked

Directions:

1. Preheat your oven to 400° F and grease a 9x9 baking dish with cooking spray.

2. Add 1 Tbsp oil to a skillet over medium heat, followed by the bell pepper, jalapeno, soyrizo/chorizo, and any other veggies you want to use. Stir well and season if NOT using soyrizo with salt, pepper, cumin, and chili powder. Cook for about 5-10 minutes, until the veggies have softened.

3. Add 1 layer of tortillas (2 tortillas halves) to the bottom of the baking dish. Add ½ of the veggie mixture, followed by ¼ cup shredded cheese. Add another layer of tortillas on top, followed by the remaining ½ of the mixture and more cheese. Place the last layer of tortillas on top and sprinkle the remaining ½ cup of cheese on top.

4. Whisk eggs in a bowl and season with a pinch of salt and pepper. Pour the eggs over the tortilla layers. Tilt the pan a little to get the eggs to spread evenly in the dish.

5. Cover the dish and bake for 20 minutes, then uncover and bake for another 10 minutes.

6. Let the tortilla bake cool down before slicing it and adding it to meal prep containers.

Photo Credit: Canva by 4kodiak from Getty Images Signature

Recipe: Steamed Veggies

Ingredients:

• Any vegetable of choice, cut to bite-sized pieces (broccoli, pepper, cauliflower, asparagus, carrots, etc…)

• ½ tsp sea salt (optional)

Directions for Steaming in a Pan:

1. Bring a ¼ inch of water to a boil in a large sauté pan.

2. Add salt to the water if desired. Add your vegetable of choice, cover and then steam your veg  until they are as tender as you want (about 3-5 minutes).

Directions for Steaming in a Steamer Basket:

1. Bring an inch of water to a boil in the bottom of a pot (where you will then place your steamer basket into).

2. Place veggies into the steamer basket, set over the boiling water.

3. Cover and steam until cooked to your liking (about 3-5 minutes).

Photo Credit: Canva by Tonelson from Getty Images

Recipe: Greek Chopped Salad

Have you ever had a chopped salad before? They are the BEST!

Because everything is chopped up into tiny portions, you get deliciousness in every bite and that makes them a lunch to look forward to.

As an added bonus, because of all that chopped goodness, they require less dressing than most other salads, which is perfect if you have a body transformation goal.

TIP: Taking the time to really chop up those ingredients before you put them in the salad bowl pays off!

Feel free to customize this salad recipe to suit your own tastes. Try adding chopped grilled chicken, chopped extra-firm tofu, or stirring in 1 cup of cooked quinoa.

4 Servings

Dressing Ingredients:

• 3 Tbps olive oil

• 1 Tbsp apple cider vinegar

• 1 Tbsp lemon juice

• 2 tsp Dijon mustard

• 1 tsp chopped fresh oregano

• ¼ tsp sea salt

• ¼ tsp fresh black pepper

Salad Ingredients:

• 4 oz (112 grams) roasted red peppers, chopped finely (about the same as 1 red pepper)

• 4 cups (170 grams) romaine lettuce, chopped

• 2 small cucumbers, chopped

• 1 cup (150 grams) grape tomatoes, halved

• 2 Tbsp pitted kalamata olives, chopped

• 1 (15 oz / 425 grams) can salt-free cannellini beans, rinsed and drained

• ¼ cup (30 grams) feta or goat cheese, crumbled

• Optional: 8 oz (225 grams) chopped grilled chicken, 1 cup (215 grams) chopped or shredded tofu, and/or 1 cup (185 grams) cooked quinoa

Directions:

1. In a large salad bowl, whisk together all the dressing ingredients.

2. Next, add all of the salad ingredients EXCEPT the feta cheese, and stir to incorporate the dressing.

3. Top with feta and enjoy!

Photo Credit: Canva by Alex_Petin from Getty Images

Recipe: Kitchen Sink Salad

1 Serving

Ingredients:

• 2-3 cups mixed greens (not iceberg)

• ½ tomato

• 1 Tbsp pumpkin seeds

• ½ shaved carrot

• ½ sliced zucchini

• ½ diced red bell pepper

• Handful of sprouts

• ¼ avocado, sliced

• 2 Tbsp Balsamic Dressing 

• 4-8 oz protein of choice (chicken, fish, turkey)

Directions:

1. In a bowl, toss everything together any way you please.

2. Enjoy!

Photo Credit: Canva by Barbara Dudzinska from Getty Images Pro

Recipe: Vanilla Almond Protein Smoothie

2 Servings

Ingredients:

• 1 cup almond milk

• ½ cup cooked quinoa

• ½ cup almond pulp (or almond flour or finely ground almonds)

• 4 Tbsp chia seeds

• 2 Tbsp maple syrup

• ¼ tsp almond extract

• ¼ tsp vanilla extract

• Stevia, to taste (optional)

• Chopped almonds, to garnish (optional)

Directions:

1. Divide all ingredients between 2 mason jars. Stir until incorporated.

2. Place in refrigerator and let sit overnight

3. Remove and garnish with chopped almonds. Save the second serving for another day or share with a friend. Enjoy!

Photo Credit: Canva by etefaniavizcaino