Recipes
Salads and Veggie Dishes
Brussels Sprout Salad with Manchego Cheese
I fell in love with the Brussel sprout salad from Hub 51 in Chicago (you can google for their recipe), but found this healthier version that is still VERY good.
- To make it more bone healthy, use sprouted almonds. You can even add 1-2 T of sprouted pumpkin seeds.
- Drizzle with Black Strap Molasses for a little more sweetness (if that’s what you like) and calcium.
Grilled Romaine Salad With Avocado-Lime Dressing
Bone Building Kale Salad
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Ingredients
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Directions If the mixture is too thick, add a little water until it is the texture of a thick soup. Combine kale and mushrooms. Pour the soupy mixture over the kale and mushrooms and mix. |
Warm Vegan Coleslaw
Appetizers
Hummus & Veggie Appetizer
Ingredients
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Directions
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Simple Meals
Simple Spiced Lentils
- I like to use sprouted lentils
- If using sprouted lentils, follow the 6 min cooking directions and eliminate the first 3 ingredients in recipe- so you will use the broth a water according to sprouted lentil package.
- You will still want to add 1/4 cup water or vegetable broth to the tomato sauce (step 7
Fabulous Fish in Parchment Paper
INGREDIENTS
4 to 6 ounces fish of choice (salmon, halibut, sole)
1 to 2 cups chopped vegetables of choice (zucchini, summer squash, asparagus, Broccolini)
1 tablespoon aromatic of choice (garlic, onion, shallot, chives)
1 tablespoon minced fresh or dried herb of choice (parsley, thyme, sage, herbes de Provence, cilantro)
1 tablespoon fat of choice (olive oil, melted coconut oil, melted butter)
DIRECTIONS
Preheat the oven to 350°F.
On a large piece of parchment paper, layer the fish, chopped vegetables, aromatic, and herbs. Drizzle with the fat.
Fold or crimp the parchment paper into a sealed pocket. Bake for 20 minutes, or until the fish is cooked through.
Serve in the paper for extra drama!
10 Minute Healthy Cauliflower Rice
Asian-Inspired Cold Peanut Noodles
Balsamic Glazed Salmon
Meat-Free Cauliflower Bolognese
Tahini Cannelloni
One of my favorites to keep in the fridge and eat cold. The lasagna palmini noodles are my favorite…I’d rather use miracle noodles for other dishes. Tip: bake this until it’s really well done so the noodles get a little softer.
I’ve experimented with different cheeses and even dairy free. My favorite is to do one layer of goat cheese and one layer of ricotta.
Whole30 Vegetarian Power Bowls
add 1-2 tsp oregano, dill, thyme or any herb for more bone healthy nutrients
Vietnamese Spring Rolls with Crispy Tofu
One of my college besties sent me this delish and easy recipe. This dish looks like you picked up from a restaurant. 🙂
Breakfast
F-Factor’s Famous 20/20 Belgian Waffles
These are a go to breakfast for me when I’m feeling like I want a delicious waffle without all the carbs. I’ll either top my waffle with kite hill cream cheese, onion and tomato for a “bagel” or a high fiber syrup and berries for the Sunday brunch feel.
I have found that F Factor protein powder is the only one that works for this recipe. I have used all of her flavors for the waffles. My favorite is the unflavored and then the chocolate when I want to add strawberries. Yum!
Greek Yogurt Goddess Bowl
- 3/4 C Plain Greek Yogurt – I like Stoneyfield Farms organic/pasture raised. It’s on my SHOP page on my website.
- 1 Scoop Peanut Butter Powder (make sure only ingredient is organic peanuts) – On SHOP page
- 1 Scoop Vanilla protein powder of choice (I like both F factor or Sun Warrior Vanilla in this dish)
- 1-3 T Almond Malk – you can make it as creamy or thick as you’d like by adding less or more milk/malk
- 1/2 T Zen Basil Seeds
optional: add berries or nuts…and even chocolate chips if having for dessert
High Fiber Vegan Chocolate Bagels
Easy Wheat-Free and Nutrient Dense Bagels
Makes 6 mini bagels or 4 regular size
- 1/2 C Tahini. I used Whole Foods organic tahini for this recipe. Tahini Goddess tahini is another good choice
- You may also use Black Tahini which is higher in calcium and gives the bagels a look of pumpernickel. Top with Fennel seed or pumpernickel.
- 1 tsp Baking powder
- 3 eggs
- 1 -2 T high quality honey
- 1/2-1 tsp onion powder and 1/2-1 tsp of garlic powder and 1/2 tsp sea salt mixed in the batter. This will depend on the flavor you like. Play around with any herbs and spices you like.
- *OPTIONAL
- 2 T Zen Basil Seeds
- 2 T psyllium husk
- Mix all together and put in bagel mold
- Top with sea salt, garlic powder and onion powder.
- Bake at 375 for about 10-15 min. I let them cool before removing them from bagel pan
Bagel molds and other ingredients are on my SHOP page.
Desserts
Candied Pecans
This is a thanksgiving staple in my house. It’s actually my aunt’s recipe that was handed down to me.
THESE ARE SO TASTY!!! I put them in little bowls around the table. Tip: use monk fruit or stevia instead of sugar.
Cookie Dough Fat Bombs
I absolutely love these!!! I’ve made them for both healthy and not so healthy people and most want me to share the recipe.
Tip: use refined almond flour and unrefined coconut oil. Play around with adding a little less or more for the right consistency and taste.
I always add a little more vanilla…reminds me of real cookie dough! Each time they come out a little different, but I promise you, these are good!! I keep them in the fridge or freezer.
Bone Healthy Recipes
Brussels Sprout Salad with Manchego Cheese
I fell in love with the Brussel sprout salad from Hub 51 in Chicago (you can google for their recipe), but found this healthier version that is still VERY good.
- To make it more bone healthy, use sprouted almonds. You can even add 1-2 T of sprouted pumpkin seeds.
- Drizzle with Black Strap Molasses for a little more sweetness (if that’s what you like) and calcium.
Bone Building Kale Salad
|
Ingredients
|
Directions If the mixture is too thick, add a little water until it is the texture of a thick soup. Combine kale and mushrooms. Pour the soupy mixture over the kale and mushrooms and mix. |
Whole30 Vegetarian Power Bowls
add 1-2 tsp oregano, dill, thyme or any herb for more bone healthy nutrients
Greek Yogurt Goddess Bowl
- 3/4 C Plain Greek Yogurt – I like Stoneyfield Farms organic/pasture raised. It’s on my SHOP page on my website.
- 1 Scoop Peanut Butter Powder (make sure only ingredient is organic peanuts) – On SHOP page
- 1 Scoop Vanilla protein powder of choice (I like both F factor or Sun Warrior Vanilla in this dish)
- 1-3 T Almond Malk – you can make it as creamy or thick as you’d like by adding less or more milk/malk
- 1/2 T Zen Basil Seeds
optional: add berries or nuts…and even chocolate chips if having for dessert
Easy Wheat-Free and Nutrient Dense Bagels
Makes 6 mini bagels or 4 regular size
- 1/2 C Tahini. I used Whole Foods organic tahini for this recipe. Tahini Goddess tahini is another good choice
- You may also use Black Tahini which is higher in calcium and gives the bagels a look of pumpernickel. Top with Fennel seed or pumpernickel.
- 1 tsp Baking powder
- 3 eggs
- 1 -2 T high quality honey
- 1/2-1 tsp onion powder and 1/2-1 tsp of garlic powder and 1/2 tsp sea salt mixed in the batter. This will depend on the flavor you like. Play around with any herbs and spices you like.
- Mix all together and put in bagel mold
- Top with sea salt, garlic powder and onion powder.
- Bake at 375 for about 10-15 min. I let them cool before removing them from bagel pan
Bagel molds and other ingredients are on my SHOP page.
Blueberry Muffins
- Make the Easy Wheat Free bagel recipe without the herbs (sea salt is up to you)
- Combine the Greek Yogurt Godess Bowl recipe to bagel batter
- Add as many blueberries as you’d like ( I like a lot as this gives it the sweetness)
- Put in muffin tin and sprinkle top of muffins with Ceylon Cinnamon
- Bake at 375 for 10-20 min