Healthy Meal/Snack Ideas

Granola Trail Mix Bars

INGREDIENTS

• 2 cups nuts (almonds, cashews, pecans, walnuts, etc)

• 1/2 cup dried coconut

• 1/4 cup dried cranberries

• 1/4 cup pepitas

• 1 tablespoon chia seeds

• 1/4 teaspoon sea salt

• 1/4 cup maple syrup

• 1 teaspoon vanilla extract

INSTRUCTIONS

• Preheat your oven to 325 degrees fahrenheit and line an 8x8-inch baking pan with parchment paper.

• Add all of the nuts, seeds, dried fruit and salt to a mixing bowl and give it a stir.

• In a separate small bowl, stir together the vanilla extract and maple syrup. Pour this on top of the nuts and stir everything together, until it's well coated.

• Pour the mixture into the baking pan and use the back of a large spoon or spatula to flatten it into one layer.

• Bake for 30-35 minutes, then cool for one hour in the pan.

• Once the granola bars are fully cooled, slice them into bars. I slice then entire portion in half, then divide each half into six bars, for 12 total granola bars.

Chocolate Chia Seed Pudding

INGREDIENTS

• 2 cup dairy-free milk

• 1/2 cup chia seeds

• 1/4 cup cacao powder or cocoa powder

• 1/4 cup maple syrup

• 2 tsp vanilla extract

GARNISH

• coconut whipped cream

• chocolate shavings

• chopped nuts

• strawberries (or other fruit)

INSTRUCTIONS

• Add all of the ingredients to a high-powered blender.

• Blend on high for a minute, or until the pudding is creamy.

• Transfer the pudding to a bowl, cover and chill at least 4 hours.

• Serve the chocolate chia mousse with a dollop of coconut whipped cream, chocolate shavings, and chopped nuts.

Best Green Smoothie

INGREDIENTS

• 1 1/2 cup nut milk or dairy milk

• 2 cups spinach

• 1 frozen banana

• 1 apple

• 1/4 avocado

• protein option: 1/2 cup Greek yogurt, 1 scoop VEGA simple protein powder, OR 1 Tbsp hemp hearts

INSTRUCTIONS

• Add all of the ingredients to a blender and blend for 30 seconds on high, or until creamy.

Homemade Hummus

INGREDIENTS

• 30 oz canned chickpeas (garbanzo beans) drained with liquid reserved (I use two 15oz cans)

• 1/3 cup chickpea liquid or more, as needed

• 1/2 cup tahini

• 1/4 cup olive oil

• 2 lemons juiced

• 2 garlic cloves

• 1 tsp cumin

• 1/2 tsp salt

INSTRUCTIONS

• Add all the ingredients to your Vitamix or high-powered blender and secure the lid. Remove the lid cap and insert the tamper.

• Turn the blender on high for 30 seconds (or more for a creamier texture) and use the tamper to push the hummus into the blades. Add more chickpea liquid (aquafaba), if desired, for a softer hummus.

Poached Chicken and Winter Vegetable Soup

INGREDIENTS

• 2 tbsp olive oil

• 4 cloves garlic finely chopped

• 1 leek halved lengthwise and sliced

• 4 carrots peeled and sliced

• 3 parsnips peeled and sliced

• 3 stalks celery sliced

• 1/2 onion diced

• 32 oz low sodium chicken broth

• 1 cup water

• 2 sprigs fresh thyme

• 2 sprigs fresh tarragon

• 1 bay leaf

• 2 chicken breasts boneless skinless

• salt and pepper to taste

• flat leaf parsley for garnish

INSTRUCTIONS

• Heat the oil in a large pot on medium heat. Add the garlic and leeks and sauté for one minute. Add the sliced carrots, parsnips, celery and onion to the pot and cook for 3-4 minutes, stirring frequently.

• Pour the broth and water into the pot and add the herbs and chicken. Season with salt and pepper.

• Bring the liquid to a boil, then reduce the heat to low and cover the pot. Simmer the soup for 15 minutes or until the chicken is fully cooked.

• With tongs, remove the chicken to a cutting board and gently shred with two forks. Place the shredded chicken back into the pot and simmer for an additional minute or two.

• Remove the sprigs of thyme, tarragon and the bay leaf and discard.

• Serve immediately with several leaves of parsley and any additional salt and pepper.