Cauliflower Garlic “Mashed Potatoes”


Just to make it clear, there are NO potatoes in this healthy dish…and I promise you will not be able to tell the’s that good!

Yield: 6

1 head of cauliflower; cut into chunks
1/4 cup yellow onion; chopped
4 cloves of garlic; chopped
1/4 cup chicken broth
1 tsp salt
1 tsp pepper
1 tsp garlic powder
2 Tbsp olive oil
1 Tbsp chives; chopped
Parmesan cheese (optional; highly recommended)

1. Bring a large pot of water to a boil, then add chunks of cauliflower. Boil until cauliflower is semi-soft..about 6 minutes. After drain and add 1 Tbsp of olive oil, onions, and garlic to a medium sized frying pan. Add in cauliflower pieces and season with salt, garlic powder, and pepper. Cook for 5 minutes to set in flavor of garlic and onions.

2. Add everything from pan into a medium-large bowl. Add in olive oil and chicken broth and with a potato masher, food processor, or an immersion blender (what I used and is super easy!), blend until everything is combined. Sprinkle with chives and parmesan cheese. So delicious and good for you!

Crunchy Baked Chickpeas


Craving a crunchy, salty, spicy, and protein packed snack?! Try this one!

Yield: 3

1 can of chickpeas; rinsed
1 tsp salt
1/2 tsp pepper
1/2 tsp cayenne pepper
1/2 tsp garlic powder
1 Tbsp olive oil

1. Preheat oven to 400 degrees F. Rinse and drain chickpeas, make sure they are somewhat dry (pat down with paper towel). Add to medium sized mixing bowl and add salt, pepper, cayenne pepper, garlic powder, and olive oil. Mix until chickpeas are evenly coated with seasoning. Pour onto lightly greased baking sheet and make sure chickpeas are spread out. Try to make them NOT touch each other to make them extra crunchy! After 20 minutes, flip with a spatula to get the other side crunchy. Bake for 35-40 minutes and there you have a healthy little snack!

Open-Faced Kale & Asparagus Omelet


If you’re looking for a hearty, nutritious breakfast that will satisfy you until lunch, then you would love this nutrient-packed breakfast!

Yield: 1

1 tsp olive oil
1 egg
1 egg white
1/4 avocado; sliced
2 asparagus spears; washes and sliced
1 cup baby kale
1 Tbsp low-fat sharp cheddar cheese
Salsa or chopped tomato (optional)
Salt and Pepper to taste

1. In a small frying pan on medium heat, add olive oil and asparagus spears. Season lightly with salt and pepper. Cook for 5 minutes and then add baby kale until wilted. In a small bowl, whisk egg and egg white and season lightly with salt and pepper.

2. Add egg batter and with the pan swirl around so egg is evenly coated the pan. Let cook for 3 minutes or until mixture is well set but still wet. The easiest way to flip omelet is to get two spatulas on both sides of omelet and quickly flip. Only cook for 1-2 minutes and slide omelet off of pan and onto plate. Add avocado, cheese, and salsa (or chopped tomatoes). Delicious & nutritious!

Prosciutto Wrapped Asparagus


Yield: 4

20 asparagus spears
10 thin slices of prosciutto; cut in half vertically
1 tsp olive oil
Salt and pepper to taste

1. Preheat oven to 375 degrees F. Break ends off of asparagus spears; then wash and dry them. Lay spears on baking sheet and drizzle olive oil, and lightly add salt and pepper(prosciutto can be salty so go easy).

2. With tongs or your hands, evenly coat spears with olive oil and bake for 10 minutes. Then preheat oven to a high broil.

3. Once spears are cool enough to hold, wrap a piece of the prosciutto half around. Repeat with all spears and then broil for 5-7 minutes.

Vanilla Maple Chia Seed Pudding


If you love tapioca pudding and eating healthy you will love this! This tastes just like tapioca pudding except it has less than 200 calories per serving and is loaded with all kinds of essential nutrients your body needs such as fiber and omega-3 fatty acids. You can add all sorts of extra toppings such as chopped apples, bananas, berries, or even almonds! I usually just use what I have in my fridge. A dash of cinnamon also goes well with this healthy breakfast or snack treat!

Yield: 4

1 cup unsweetend almond milk
1 tsp vanilla extract
2 tsp pure maple syrup
1/2 cup vanilla nonfat greek yogurt
1/4 cup of chia seeds
1/4 cup fresh fruit topping (your choice)
*you can buy chia seeds at any nutrition store such as whole foods.

1. In a bowl, whisk together almond milk, yogurt, vanilla, and maple syrup. Add chia seeds and and mix until combined.

2. Put in fridge for 45 minutes until mixture become thick like a pudding. Serve and top with cinnamon and fresh fruit or/and almonds! This is nutritious and delicious!

*You can even make this the night before for a quick breakfast!