Recipes for Optimized Health

Salmon Quinoa Bowls

Tue, 02 Dec 2025 23:16:53 GMT

*LOW HISTAMINE*

Salmon Bowls

This easy salmon bowl recipe piles delicately cooked salmon over a bed of fluffy quinoa, crisp veggies, and an addictive spicy mayo sauce. Every element of this bowl is picture- perfect, and you’ll love how easy it is to make!

Ingredients:

8 oz. salmon cut into 1-inch cubes
1/2 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon garlic powder
1/4 cup coconut aminos
1/2 tablespoon ginger freshly grated
1/2 tablespoon olive oil

For the bowls

2 cups cooked quinoa
1/2 cup red cabbage sliced & sautéed
1 small carrot shredded
1/2 small cucumber chopped
1/2 cup edamame shelled
1/2 cup mango chopped
1/2 cup Primal Kitchen Yum Yum Sauce

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

In a large bowl, combine all the ingredients except for the salmon. Add the salmon and gently mix until combined.
Add olive oil to a large skillet or pan and place over medium-high heat. Sauté the salmon for 3 minutes on each side or until golden brown.
Remove from the pan and set aside.
Assemble the bowls. Divide the quinoa, cucumber, edamame, carrots, red cabbage, and mango into four bowls. Add the salmon on top of each bowl, drizzle with the spicy mayo, then sprinkle with sesame seeds and sliced green onions or cilatnro to garnish.

Notes

This recipe feeds four people.

TO STORE.

I recommend storing the salmon, quinoa, and veggies separately from each other in airtight containers. Stored this way in the refrigerator, they should keep for up to 3-4 days.

TO FREEZE.

The salmon and quinoa can each be stored in freezer-safe containers and frozen for up to 3 months. Everything else I recommend enjoying fresh. Allow the rice and salmon to thaw overnight in the fridge before reheating.

TO REHEAT.

I enjoy eating the leftovers cold, but you can microwave the rice and salmon for 30-40 seconds if you prefer.

Nutrition

Serving: 1 serving

Calories: 327kcal

Carbohydrates: 35g

Protein: 17g

Fat: 14g

Sodium: 1156mg

Potassium: 755mg

Fiber: 6g

Sugar: 5g

Vitamin A: 2422IU

Vitamin C: 14mg

Calcium: 45mg

Iron: 2mg

NET CARBS: 29g

Waldorf Salad

Sat, 01 Nov 2025 20:09:37 GMT

* Low Histamine *

Waldorf Salad

Ingredients:

6 Tablespoons Organic Coconut Cream
½ teaspoon Real Salt
1 Tablespoon Fresh Lemon Juice
2 Apples cored and diced
1 cup Cherries pitted and halved (fresh or frozen)
1 cup Celery sliced thin
½ cup Pecans chopped
12-15 Lettuce Leaves (optional) for serving

Instructions

If using frozen cherries, plan a little ahead. You’ll want to thaw them until just slightly frosty in the fridge.
You can pull the slightly frosty cherries out of the fridge and put them on the counter while you prepare the rest of the salad. (15-20 minutes on the counter will be fine for histamine levels.)
That should be enough time to get them to the right consistency and keep histamine levels low, too. If you leave them in the fridge overnight, the histamine levels will rise more.
In a medium bowl, make the creamy dressing by combining coconut cream, salt, and, if tolerated, lemon juice.
I use an apple corer to core the apples. I find it wastes less of the apple this way. You can just use a knife if you prefer.
Core the apples then dice them.
If using fresh cherries, remove stems. Cut in half and remove seeds.
If you are using frozen cherries, cut them in half if they are whole.
Slice celery into small, thin pieces.
Do a rough chop of the pecans.
Add the diced apples, chopped celery, halved cherries, and pecans to the dressing.
Stir until combined.
Choose how you want to serve. If you’re going traditional, lay down some clean, fresh lettuce leaves on a plate. Then, scoop the salad right on top of the lettuce leaves.

Ideas for add-ons

You can also add chicken to this recipe for variety. Just add some cooked, chopped chicken breast to the salad ingredients.

Not all foods are created equal.
Eat well. Stay awesome!

Pad Thai

Sat, 01 Nov 2025 16:09:20 GMT

* Low Histamine *

Chicken & Veggie
Pad Thai

Ingredients:

Sauce

3 Tablespoons Toasted Sesame Oil
¼ cup Pine Nuts
½ Fresh Organic Lime juiced (optional)
1 Tablespoon Honey
⅛ teaspoon Smart Monk 100% Pure Monk Fruit Powder (optional)
1 Tablespoon Organic Fresh Ginger grated
2 Fresh Garlic Cloves minced
⅛ teaspoon Salt

Pad Thai

1 ½ Tablespoons Toasted Sesame Oil divided
⅛ teaspoon Redmond Real Salt
1 Large Egg beaten (optional)
2 cups Low Histamine Chicken Breasts
1 Tablespoon Olive Oil
2 Medium Carrots shredded
1 cup Purple Cabbage sliced thin
2 cups Broccoli Florets
2 Green Onions chopped
8 ounces Miracle Noodles rinsed well

Toppings

1 Green Onion chopped
¼ cup Fresh Thai Basil finely chopped
¼ cup Fresh Cilantro finely chopped
2 Tablespoons Pine Nuts (optional)

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Chop up broccoli into small florets. Steam or boil broccoli florets until just bright green. Set aside.
While broccoli is cooking, get started on the chicken breasts. Add olive oil and chicken to a skillet and cook over medium heat. Transfer to a bowl and set aside. (Use a non-stick, non-toxic pan.)
While chicken is cooking, beat the egg in a bowl and set aside.
Make the sauce by combining all 3 Tablespoons of toasted sesame oil, pine nuts, lime juice, stevia, monk fruit powder, grated ginger, minced garlic and Salt (the sauce ingredients) together in a blender. Consistency should be similar to a nut butter. Set aside.
Add 1/2 Tablespoon toasted sesame oil to the skillet you used to cook your chicken. Add shredded carrots and cabbage. Cook on medium high heat until tender; about 5 minutes.
Once carrots and cabbage are tender, push them to the side of the pan.
Add another ½ Tablespoon of toasted sesame oil to the same skillet and add the 1 beaten egg in the center of the pan. Cook the eggs like you would scrambled eggs.Use a spatula to break into smaller pieces.
Once eggs are cooked, push them to the side with the carrots and cabbage.
Add another ½ Tablespoon toasted sesame oil to center of the pan. Add cooked chicken and broccoli, 2 green onions, chopped, and Miracle Noodles.
Add the pad Thai sauce to the pan and mix everything together. Mix thoroughly while cooking to incorporate the thick sauce throughout. Heat until everything is hot.
Transfer to plates. Top cooked noodles with remaining chopped green onion, Thai basil, cilantro, and chopped Pine nuts.

At the Thai restaurants, pad Thai is often garnished with a lime wedge on the side. You can definitely do that if you want!

Notes:

Pre-Frozen chicken from the grocery or fresh chicken from the butcher is best for lower histamine levels.

Asian Chicken Lettuce Wraps

Sat, 01 Nov 2025 14:59:18 GMT

* Low Histamine *

Buddha Bowl

with Beef Skewers

Ingredients:

2 Tablespoons Olive Oil divided
2 Chicken Breasts
2 Fresh Garlic Cloves minced
1 teaspoon Fresh Chives finely chopped
1 cup Green Onions sliced
1 Tablespoon Organic Fresh Ginger grated
2 Radishes chopped into matchsticks
1 cup Cabbage (red or green) thinly sliced
1½ Tablespoons Toasted Sesame Oil
1 Tablespoon Fresh Lime Juice (if tolerated)
½ teaspoon Salt
1 head Lettuce Leaves washed and separated into single leaf lettuce cups
1 Tablespoon Fresh Cilantro chopped
1 Tablespoon Fresh Mint Leaves chopped

Instructions

Start by thawing your chicken in a bowl of warm water. If you are buying frozen chicken, it likely comes sealed in plastic. Don’t unwrap it. Just put the package in a bowl of warm water for about 15 to 20 minutes. It will thaw enough to cook quickly in your large skillet.
While the chicken is thawing, wash and prep your produce. When produce is prepped, move to step.
Add 1 Tablespoon plain olive oil to the skillet and cook chicken over medium heat until cooked through. About 6 minutes.
Remove chicken and let it cool.
While chicken cools, add to the same skillet 1 Tablespoon of plain olive oil
To the skillet, add garlic powder, green onions, ginger, radishes, cabbage, sesame oil, lime juice and salt. Stir fry over medium heat for about 3 minutes. Turn heat off.
Cut your cooled chicken into small pieces.
Turn heat back on to medium heat and add the chicken to the veggie mixture. Cook another 3 minutes. Remove from heat.
Spoon mixture evenly into 6 lettuce cups. You may have a little extra depending on the size of your lettuce cups.
Garnish with cilantro or mint if desired.

Notes:

Pre-Frozen chicken from the grocery or fresh chicken from the butcher is best for lower histamine levels.

Not all foods are created equal.
Eat well. Stay awesome!

Budda Bowl with Beef Skewers

Tue, 28 Oct 2025 19:38:00 GMT

* Low Histamine *

Buddha Bowl

with Beef Skewers

Ingredients:

7 oz organic beef steak, thinly sliced
1.5 oz rice noodles
1 carrot, shredded
1/2 small cucumber, sliced
2 radish, sliced
Handful cilantro

Instructions

Thread the thinly sliced steak onto bamboo or metal skewers. Grill until cooked to your liking. Set aside.
Cook the rice noodles according to the packet instructions. Drain.
Place the rice noodles in the bottom of a large bowl. Top with the carrot, cucumber, radish and skewers. Sprinkle with cilantro.
Enjoy immediately.

Notes:

As you recover from your histamine flare, you can add 1 tablespoon of sesame seeds to this dish.
Aged beef is high in histamines so speak to your butcher and ask for fresh beef.

Not all foods are created equal.
Eat well. Stay awesome!

Turkey Cream Cheese and Cranberry Sandwich

Fri, 24 Oct 2025 16:10:22 GMT

* Low Histamine *

Turkey, Cream Cheese &
Cranberry Sandwich

Ingredients:

1.5 cups turkey
4 slices of bread
1 tablespoon olive oil
¼ cup cream cheese
2 tablespoon cranberry sauce
handful arugula or butter lettuce
pinch salt
pinch black pepper

Instructions

Cook the turkey . Drizzle a little olive oil in your skillet and cook the turkey. Fry both sides to brown the turkey, making sure it has an internal temperature of 165F at the deepest points.
Shred the turkey . Once cool enough to handle, shred the turkey with two forks, or with a stand mixer with the appropriate attachment.
Spread with cream cheese . Add a layer of cream cheese to your bread (as thick or thin as you like!)
Spread with cranberry sauce . Spread the other slice of bread with cranberry sauce
Add the shredded turkey, along with the arugula. Season with salt and black pepper.

�� Ideas for add-ons

Like to oomph up your sandwiches with some healthy ingredients?

You can always add extra vegetables such as cucumber slices, more lettuce, or sliced radishes for a tang.

Toasted almond slivers would give a nice crunch.

Not all foods are created equal.
Eat well. Stay awesome!

Pesto Chicken Quinoa Bowls

Thu, 23 Oct 2025 17:24:58 GMT

* Low Histamine *

Pesto Chicken Quinoa Bowls

Ingredients:

2 small boneless skinless chicken breasts
1 tablespoon olive oil
½ teaspoon sweet paprika
¼ teaspoon garlic powder
pinch salt
pinch black pepper optional
½ zucchini diced
½ red bell pepper diced
1 cup broccoli diced into florets
½ teaspoon Italian seasoning
½ cup quinoa dry weight
¼ cup pesto
basil leaves

Instructions

Preheat the oven to 390F and line a baking sheet with parchment paper.
Add the diced bell pepper, broccoli and zucchini to one side of the baking sheet with a little space between them, and drizzle with olive oil. Optionally sprinkle with Italian seasoning.
Place the chicken breasts on the other side of the baking sheet, drizzle over the olive oil and sprinkle on the sweet paprika, garlic powder, salt and black pepper. Rub the seasoning into both sides of the chicken.
Bake the chicken and vegetables for 18-20 minutes, or to an internal temperature of 165F at the deepest part of the chicken breasts using a meat thermometer. Cook time will vary depending on the size of the chicken breasts. Once cool enough to handle, slice the chicken breasts into half inch thick pieces.
While the chicken and vegetables are cooking, cook the quinoa according to packet instructions. Use a fork to fluff up the 'grains'.
Add the quinoa and vegetables to your serving bowl and stir through the pesto. Place the sliced chicken pieces on top, drizzle a little more pesto over the chicken and garnish with fresh basil leaves.

Not all foods are created equal.
Eat well. Stay awesome!

Chicken Salad Hold the Mayo

Thu, 23 Oct 2025 17:21:26 GMT

* Low Histamine *

Chicken Salad
Hold the Mayo

Ingredients:

2 skinless chicken breasts
1 stalk of celery diced
4 radishes diced
2 green onions diced
2 tablespoon parsley diced

For the oil-based dressing

6 tablespoon extra virgin olive oil
2 tablespoon apple cider vinegar
2 teaspoon honey
¼ teaspoon turmeric powder more to taste
¼ teaspoon sweet paprika more to taste
¼ teaspoon garlic powder
pinch salt
pinch black pepper

Instructions

Slice your chicken breasts into 2-3 pieces. Heat olive oil in your skillet and use tongs to place the chicken pieces. Cook for 4-5 minutes each side, adjusting the time if your chicken breasts are larger in size. Use a meat thermometer to check for an internal temperature of 165F at their deepest point.
Once the chicken has cooled, shred with two forks or use the appropriate attachment of a stand mixer.
Dice the celery and radishes into small pieces, slice the green onion and finely dice the parsley.
Combine the olive oil, apple cider vinegar, garlic powder, honey, turmeric, sweet paprika, salt and black pepper in a jar that can be sealed. Shake well to emulsify the dressing.
Add the shredded chicken to a large bowl, and tip in the salad vegetables and herbs. Drizzle about half the dressing into the bowl, toss the salad, taste test, then add more dressing to preference. Spoon onto your serving plate.

Not all foods are created equal.
Eat well. Stay awesome!

Blueberry Cassava Flour Muffins

Thu, 23 Oct 2025 17:02:48 GMT

Blueberry Cassava
Flour Muffins
*Low Histamine*

Ingredients:

2 Small Organic Green Apples (or 1 large)
1 cup Coconut Milk
3 Pasture Raised Eggs
3 Tablespoon Coconut Oil
1 teaspoon Raw Vanilla Bean Powder
¼-½ teaspoon Smart Monk 100% Pure Monk Fruit Powder (or 1 teaspoon liquid monk fruit extract)
10 drops Stevia
1 teaspoon Salt
1½ cups Cassava Flour
2 teaspoons Baking Soda
1½ cups Blueberries (fresh or frozen)

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Preheat oven to 325º F.
Grease muffin tin well with ghee or coconut oil. Or use unbleached paper baking cup liners.
Chop apples into large chunks.
Add to blender the following wet ingredients: apple chunks, coconut milk, eggs, softened ghee or coconut oil, and stevia.
Blend on high until smooth.
Add the following dry ingredients to the blender: cassava flour, baking soda, monk fruit powder, vanilla powder, salt. Blend on low just until smooth.
Depending on your blender, you may need to hand mix if it’s not high powdered.
If using fresh blueberries, wash and dry.
Spoon batter into a bowl and gently fold in blueberries.
Fill muffin cups evenly.
Bake 25-35 minutes until a toothpick comes out clean. Time depends on your oven and how full the muffin tins are.
Cool for 5 minutes. Use a sharp knife to gently release the edges of the muffins from the pan. Then transfer to a backing rack to cool for about 15 minutes before eating. (Or if using baking cup liners, transfer muffins in baking cups to cooling rack. Allow to cool completely before removing baking cups.)
Freeze leftovers before they reach room temperature.

* Notes: Freeze Leftovers!

White Chocolate Cookie Dough

Thu, 23 Oct 2025 16:55:32 GMT

White Chocolate
Cookie Dough
*Low Histamine*

Ingredients:

3/4 cup pesticide-free pecans
¼ cup raw macadamia nuts
1/4 cup grass fed, unsalted ghee or extra virgin coconut oil , softened
1/4 teaspoon pure monk fruit extract
½ teaspoon Kiva Raw Organic Vanilla Powder
Large pinch of Redmond Real Salt
2 ounces organic cacao butter chopped into chips

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Pecans can be high in mold toxins. To reduce the mold toxins, soak the pecans in salt water for 12 hours in the fridge. Then dry them until crispy in a food dehydrator or oven on lowest temperature. Store in fridge or freezer.
Soften ghee or coconut oil but don’t melt it.
Process macadamia nuts in a food processor to chop into pieces. Keep some texture to them. Remove from food processor and set aside.
Grind pecans in a food processor until it is flour consistency and just starts to clump together.
In a mixing bowl, combine all the ingredients except cacao butter and mix well. Taste and add more monk fruit as needed.
Chop cacao butter into chips and mix into dough.

* Notes:
Freeze Leftovers!

Low Histamine Chili Recipe

Thu, 23 Oct 2025 16:23:47 GMT

Low Histamine Chili Recipe

Ingredients:

3 cups Low Histamine Meat Broth from freezer OR make using the low histamine meat broth recipe
4 Tablespoons Olive Oil
3 cups Cauliflower riced (about 1 small head of cauliflower)
1 large Red Onion riced
2 cups Celery diced
4 Fresh Garlic Cloves chopped
4 Low Histamine Chicken Breasts thawed (see notes below recipe for thawing tips)
2 teaspoons Fresh Organic Oregano
1 teaspoon Fresh Rosemary
3 Tablespoons Fresh Parsley
½ teaspoon Fresh Ginger grated
2 teaspoons Salt
1 can Organic Coconut Cream (13.5 ounces)
½ cup Fresh Organic Cilantro chopped (plus more for garnish)
2 Green Onion chopped (optional for garnish)

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

If you don’t have meat broth on hand, start the meat broth first using the link above in the ingredients list. It takes about 5 minutes to prep and 20 minutes to cook. You can prepare the rest of this recipe while the meat broth simmers.
Wash and cut all produce and herbs. Set aside.
Rough chop the cauliflower into small pieces and add to a food processor or high-power blender. Pulse until cauliflower resembles rice. It should still have texture. You don’t want a puree. Set aside.
Place your large pot on the stove on medium high heat. Add 2 Tablespoons of olive oil to coat the bottom of the pan. Then and your chicken breasts.
Cook chicken until browned on all sides and internal temperature is 165 degrees F. You may need to do 2 at a time, depending on the size of your skillet.
When chicken is done, move it to your cutting board to cool for a few minutes so you can handle it to cut it.
While the chicken cools, Aadd the remaining 2 Tablespoons olive oil, onion, celery, and garlic to the pot you just removed the chicken from. Sauté until onions turn translucent.
While the vegetable mixture cooks, cut the chicken into bite-sized pieces with a knife.
Add the cut chicken, salt, oregano, rosemary, parsley, and ginger, meat broth, cauliflower rice, and cilantro to the pot with the onion, celery, and garlic mixture.
Adjust heat to low heat. Bring to a simmer and cook, covered with a lid, for about 25 minutes.
Turn up the heat to medium-high, add coconut cream and bring chili to a boil.
Remove from heat and garnish individual portions with cilantro or green onions (optional).

* Notes:

Serve with:

A small scoop of coconut cream on top!

Apple & Turkey Breakfast Patties with Sauteed Greens

Wed, 15 Oct 2025 21:33:07 GMT

Apple & Turkey Breakfast Patties with Sauteed Greens

Ingredients:

9 ounces extra lean ground turkey
1 apple
1 tablespoon fresh ginger, peeled and grated (about 1 inch piece)
1 teaspoon fennel seed
1 teaspoon apple cider vinegar
1 teaspoon sea salt
1½ teaspoons coconut oil, divided
2 bunches kale leaves (or rainbow chard)
2 teaspoons water

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

1. Place the ground turkey in a large mixing bowl. Pat it with a paper towel to remove any excess moisture.

2. Peel, core and grate the apple using a box grater. Squeeze out the excess juice from the apple and

discard. Add the apple to the turkey along with the ginger, Italian seasoning, apple cider vinegar and salt. Gently mix to combine then form the meat mixture into thin patties, approximately 4 inches in diameter.

3. In a large skillet or frying pan, heat half of the oil over medium-high heat. In batches, cook the patties for about 2 to 3 minutes per side or until golden brown and cooked through. Wipe the pan out and add more oil in between batches.

4. When you are finished cooking the patties, use the same skillet to wilt the greens with water.

5. To serve, divide greens and patties between plates and season with additional salt and pepper if needed.

Enjoy!

These could also make a great main meal - just serve with sides of choice.

* Notes:

Best Flavor: A tart apple like a Granny Smith or Honeycrisp works best for this recipe.

No Kale? Use another leafy green like Bok Choy, Swiss chard, collard greens or even green (or red) cabbage!

Kale & Quinoa Egg Muffins

Wed, 15 Oct 2025 21:26:01 GMT

Kale & Quinoa Egg Muffins

Ingredients:

1½ teaspoons coconut oil
½ cup uncooked quinoa
2 cups kale leaves, finely chopped
8 eggs
1 tablespoon hemp seeds

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

1. Preheat the oven to 350ºF (177ºC). Grease a muffin pan with the coconut oil.

2. Cook the quinoa as per packet instructions

3. Roughly chop the kale and put into a colander. Pour boiling water over the kale until starting to wilt.

4. In a mixing bowl whisk the eggs until well scrambled. Add in the kale and drained quinoa. Season with salt and pepper.

5. Pour the egg mixture into the muffin cups to make approximately 8 egg muffins. Sprinkle over the hemp seeds to the top.

6. Bake for 15 to 18 minutes or just until the egg is cooked through and the hemp seeds start to brown on top. Remove from the oven, let cool and enjoy!

Eggs with Kale

Wed, 15 Oct 2025 21:20:18 GMT

Eggs with Kale

Ingredients:

1½ teaspoons coconut oil
2 cups kale leaves, roughly chopped
2 eggs
1 tablespoon hemp seeds

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Heat a skillet over medium heat and add the coconut oil. Once the skillet is hot, add the kale and cook for 2 to 3 minutes, until just wilted, stirring as needed.
Make two spaces in the kale and crack eggs into each space. Sprinkle over the hemp seeds and season everything with sea salt and pepper.
Cover with a lid and cook for 3 to 4 minutes or until the eggs are cooked to your preference.
Add to a plate. Serve and enjoy!

* Notes:

No Kale? Use another leafy green, such as collards, Swiss chard, bok choy, beet greens or rapini.

More Flavor? Add extra seasonings such as garlic.

Blueberry Protein Pancakes

Wed, 15 Oct 2025 21:02:34 GMT

Blueberry Protein Pancakes

Ingredients:

2 eggs
¼ cup coconut flour
1 tablespoon protein powder
5 tablespoons plain coconut milk
1½ teaspoons melted coconut oil, divided
½ teaspoon baking soda
2 tablespoons maple syrup or honey, divided
¼ cup blueberries, divided
2 tablespoons chopped macadamia nuts

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

In a large bowl, whisk the eggs, coconut flour, protein powder, coconut milk, and half of the coconut oil until combined.
To the same bowl, add in the baking soda and half of the maple syrup. Once the mixture is smooth, fold in half of the blueberries.
Heat a large skillet over medium heat and add the remaining coconut oil. Once the pan is hot, pour the batter into the skillet, making each pancake about 3 inches wide. Work in batches being sure not to overcrowd the skillet.
Cook on each side for roughly 3 to 4 minutes, or until small holes begin to appear on the surface of the pancake. Repeat until batter is finished.
Top the pancakes with the remaining blueberries and some crushed macadamia nuts and enjoy!

* Notes:

Freeze any leftover as soon as cooked. Can be stored

for up to two months and pop in the toaster to be re-heated and enjoyed.

Serving Size: One serving is roughly two - three pancakes.

Additional Toppings: Top with almond butter or coconut yoghurt

Quinoa & Yogurt Fruit Bowls

Wed, 15 Oct 2025 20:19:56 GMT

Quinoa Breakfast Bowl

Quinoa is my go to. A great protein-packed seed (that eats like rice)! It's packed with 9 essential amino acids, making it a complete protein source that also happens to be high in fiber (helping your gut do its thing while supporting your microbiome.

The beauty of this breakfast is you get a wonderfully balanced meal that will fuel your day with yummy pre and probiotics! Plus you can do several riffs on this: adding bananas, or peaches or any nut variations as well!

I usually do a few cups of quinoa at a time and add it to my Thai and Mexican dishes in place of rice.

Ingredients:

½ cup cooked white quinoa

⅔ cup yogurt Greek, unsweetened
*replace with unsweetened coconut yogurt if histamine senstive!

¼ cup chopped nuts (walnuts, almonds, etc) *remove is histamine sensitive!

2 strawberries large, chopped or sliced

¼ cup blueberries

1 tablespoon dried cranberries or raisins optional

1-2 tablespoons honey to preferred sweetness

* Variations: Bananas, Peaches and chopped apples are other great choices!

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

To cook 1 cup of uncooked quinoa, you will need 2 cups of water. The stovetop method requires more water than the Instant Pot method.
Rinse the quinoa and strain. Add to a medium-sized saucepan with water (1:2 ratio). Place the pot over high heat and bring to a boil. Stir the quinoa occasionally to prevent it from sticking to the bottom.
Once the quinoa reaches a boil, reduce the heat to low, cover the saucepan with a lid, and let it simmer for about 15 minutes or until the liquid is absorbed. Remove the pot from the heat and let it sit, covered, for an additional 5 minutes. This resting period allows the quinoa to absorb any remaining moisture and results in a fluffy texture.
After the resting time, uncover the pot and fluff the quinoa with a fork.

Assembling the Bowls

You can use this recipe as a template and add a variety of toppings. I recommend ½ cup of cooked quinoa with ⅔ cup of Greek yogurt as a base per serving. You can increase the amounts for a more filling portion (to suit macro requirements). Drizzle with honey or maple syrup. Top with seasonal fruit or berries.

Nutrition

Calories: 539kcal

Carbohydrates: 68g

Protein: 15g

Fat: 26g

Saturated Fat: 5g

Polyunsaturated Fat: 15g

Monounsaturated Fat: 5g

Cholesterol: 21mg

Sodium: 88mg

Potassium: 741mg

Fiber: 7g

Sugar: 31g

Vitamin A: 195IU

Vitamin C: 20mg

Calcium: 254mg

Iron: 3mg

Quinoa Porridge

Tue, 14 Oct 2025 21:31:28 GMT

Quinoa Porridge

Ingredients:

4 tbs quinoa
1/3 cup water
¼ cup canned coconut milk (no gums or thickeners)
1 tsp honey (if tolerated)
½ cup blueberries

Instructions

Place the quinoa and water in a small saucepan. Bring to a boil then reduce the heat and cook until the water is nearly evaporated.

Add the coconut milk and continue to cook until the quinoa is soft and has increased in volume. Remove from the heat.
Stir through the honey (if using).
Top with blueberries and enjoy immediately.

* Variations:

As your histamine flare improves, you might like to add chopped nuts to this porridge. Eg. 10 almonds or 20 hazelnuts or 20 macadamias or 20 pecans or 10 walnuts.

Other variations include substituting blueberries for apple, pears, or mango and basil.

Both mango and basil help enhance DOA and reduce histamine!

Not all foods are created equal.
Eat well. Stay awesome!

Hazelnut Cocoa Bites

Tue, 14 Oct 2025 19:50:34 GMT

Hazelnut Cocoa Bites

Ingredients:

1 cup hazelnuts
1½ tablespoons cocoa powder
2 tablespoons maple syrup
½ teaspoon sea salt

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

1. 1. Preheat the oven to 375ºF (191ºC) and line a baking sheet with parchment paper. Add the hazelnuts and place in the oven for 8 to 10 minutes, until toasted. Remove and rub with a clean kitchen towel to remove the skins. Place in a blender or food processor to chop well. Reserve a small handful of the chopped nuts for rolling the balls in and set aside on a plate.

2. Add the cocoa powder, maple syrup and salt to the hazelnuts and process until the dough comes together.

3. Remove the dough and using slightly damp hands, roll into golf ball-sized balls. Roll each ball into the reserved chopped hazelnuts. Place in a sealed container in the fridge to harden slightly, about 20 minutes. Enjoy!

Butternut Squash and Cauliflower Soup

Tue, 14 Oct 2025 11:44:39 GMT

Creamy Celery
& Asparagus Soup

Ingredients:

1 tablespoon coconut oil
3 garlic cloves, minced
1 tablespoon freshly grated ginger
1 yellow onion, chopped
1 pound butternut squash (about 1 medium)
1 head cauliflower
1 teaspoon turmeric (freshly grated)
1 ⅔ cups plain coconut milk (400 mL)
3 cups kale leaves

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

In a large pan, over medium-low heat, melt the coconut oil. Then add the garlic, ginger,and onion. Sauté for three to five minutes, stirring often, until softened and fragrant.
Peel and chop the squash into cubes, adding to the pain with the turmeric.
Cook for one minute, stirring often. Pour in the coconut milk stir. Bring to a boil over medium-high heat and then reduce the heat, cover and simmer for 20 minutes, until squash is cooked through.
Add the cauliflower heads for the final 5 minutes and season with salt and pepper.
Transfer the soup to a blender and carefully purée until smooth. Pour back into the pot and stir in the kale until wilted. Divide into bowls, serve and enjoy!

* Notes:

Add Some Crunch:

Sprinkle with some fresh pumpkin seeds.

Serve with:

A small scoop of coconut cream on top!

Creamy Celery & Asparagus Soup

Mon, 13 Oct 2025 22:01:36 GMT

Creamy Celery
& Asparagus Soup

Ingredients:

2 tablespoons coconut oil
1 yellow onion, chopped
6 stalks celery, chopped
3 garlic cloves, minced
4 cups water
1 teaspoon sea salt
1 teaspoon black pepper
14 ounces asparagus (woody ends snapped off)
½ cup hemp seeds
4 cups kale leaves

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Heat coconut oil in a large stock pot over medium heat. Add yellow onion and celery.
Sauté for 5 minutes or until veggies are slightly softened. Add minced garlic and saute for another minute.
Add water, sea salt and black pepper to the stock pot. Cover and bring to a boil then reduce to a simmer. Remove lid and set asparagus on top. Cover and let steam for 5 minutes or until bright green.
Add hemp seeds and kale to your blender. Pour soup over top and puree. Ladle into bowls. Enjoy!

* Notes:

Add Some Crunch:

Set aside a few spears of asparagus, roast before serving and use as a garnish.

Serve with:

For a more filling soup, serve with a slice of gluten free bread and some freshly boiled eggs for extra protein.

Peach & Halloumi Salad with Pumpkin Seed Pesto & Green Beans

Sun, 12 Oct 2025 12:10:24 GMT

Peach & Halloumi Salad with Pumpkin Seed Pesto & Green Beans

Ingredients:

1 cup green beans
2 peaches (or seasonal fruit like pears)
½ cup fresh basil leaves
1 tablespoon pumpkin seeds
1 tablespoon pine nuts
1 garlic clove
1½ teaspoons coconut oil
½ teaspoon sea salt and black pepper
4 ounces halloumi cheese
1½ bunches arugula (or baby leaf greens)

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

1. Submurge green beans in boiling water for 5 minutes before draining and put to the side. If preferred softer you can then steam for another 5 minutes.

2. Prepare your pesto - add the basil, pumpkin seeds, pine nuts, salt pepper and a splash of cold water to a blender and blitz until coarse. You may wish to add small amounts of water at a time while blending until your desired consistency. Place in a bowl.

3. Heat your coconut oil in a heavy based frying pan over a medium heat. Slice your halloumi into approximately 6 pieces and fry until browned on each side, turning

throughout.

4. While your halloumi is cooking slice your peach (or pear).

5. Arrange your salad leaves in a dish, topping with the green beans, peaches (or pears) and halloumi.

Drizzle over your pesto and enjoy!

* Notes:

Add Some Protein:

Top with some chicken or fresh salmon.

Chicken Fajita Bowl

Sat, 11 Oct 2025 13:23:43 GMT

Chicken Fajita Bowl

Ingredients:

1 cup quinoa (uncooked)
2 tablespoons coconut oil
1 pound 5 ounces chicken breast (about 1.4 lb)
2 red or yellow bell peppers
2 green bell peppers
2 red onions
4 garlic cloves
2 teaspoons ground coriander
2 teaspoons sweet paprika
1 tablespoon dried oregano
2 teaspoons sea salt and black pepper
4 heads green lettuce (baby gem)
6 green onions (spring onions)
1 cup fresh cilantro (coriander)
½ cup unsweetened coconut yogurt

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

1. Rinse the quinoa under cold running water in a sieve for 30 seconds, before adding to a pan with twice as much water. Bring to the boil and reduce heat to simmer for approximately 10-15 minutes, until tender. When cooked drain in a sieve and cover with a clean tea towel to steam until rest of food is ready.

2. While your quinoa is cooking, slice your chicken, onions and peppers. Heat the coconut oil in a heavy based pan over a medium heat and add your chicken, onions, peppers, crushed garlic and herbs and spices. Season with salt and pepper. Stir continuously to avoid sticking. You may need to add some splashes of water throughout.

3. When the chicken is cooked through and the mix has browned turn off the heat and finely chop your spring onions and coriander. Slice your baby lettuce into small strips.

4. Divide the lettuce, quinoa and chicken and pepper mix between your bowls. Scatter over the spring onion and fresh coriander. Finish with a big dollop of coconut yoghurt.

* Note:

Additions: Shredded (fresh) mozzarella.

Salmon Fish Cakes with Asain Slaw & Tahini Dressing

Sat, 11 Oct 2025 13:03:06 GMT

Salmon Fish Cakes with Asain Slaw & Tahini Dressing

Ingredients:

1 stick lemongrass
5 inches fresh ginger (about 2 tablespoons grated)
1 cup fresh cilantro (coriander)
1 pound 5 ounces salmon fillet (about 1.3–1.4 lb)
2 tablespoons sesame seeds
2 tablespoons coconut oil
½ head purple cabbage
½ head napa cabbage (or white cabbage)
2 large carrots
6 green onions (spring onions)
1 tablespoon sesame oil
1 tablespoon maple syrup
1 tablespoon apple cider vinegar
2 tablespoons tahini
2 garlic cloves
2 teaspoons sea salt and black pepper

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

1. Whack the lemongrass against your work surface and remove the tough outer layer. Peel the ginger, then very finely chop half the ginger, with the inside of the lemongrass and half the coriander, stalks and all. Add to a food processor.

2. Chop the salmon into 1 inch chunks and place into the food processor with the paste. Season with salt and pepper and pulse until all is combined, but still has a chunky consistency.

3. Divide salmon mix into 2, then shape and squash into patties. Coat each pattie in a thin layer of the sesame seeds on each side to form a thin crust.

4. Place a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil and cook the patties for 5-10 minutes on each side, or until nicely golden and cooked through.

5. Meanwhile prepare your slaw. Finely shred your red and white cabbage. Slice your carrot and apple as fine as possible. Finely chop your spring onions and remainder of coriander. Place all into a bowl and stir to combine.

6. Mix together your dressing ingredients - the sesame oil, maple syrup, apple cider vinegar, garlic, remainder of ginger, and tahini. You may wish to add a splash of very cold water to the mix if it needs thinning/loosening until you reach your desired consistency.

Pour the dressing over the slaw mix until well combined.

7. Divide up the slaw and salmon burgers between plates and enjoy!

*Important Note:

Avocado is NOT tolerated by many on low-histamine diets. It is only suggested if you are at the stage you can eat it without a flare and only in moderation.

Haddock with Broccoli & Green Beans

Sat, 11 Oct 2025 12:48:50 GMT

* Low Histamine *

Haddock w/ Broccoli & Green Beans

Ingredients:

2 cups green beans, trimmed
1½ cups broccoli florets
½ teaspoon turmeric
¼ teaspoon cumin
⅛ teaspoon ground coriander (a pinch)
⅛ teaspoon ground ginger (a pinch)
⅛ teaspoon sea salt (a generous pinch)
1½ teaspoons coconut oil
2 haddock fillets
*Frozen and thawed- all fish should be frozen to preserve freshness!

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

1. Add the green beans and broccoli to a steamer basket over boiling water. Steam for seven to nine minutes or until the vegetables are tender.

2. Meanwhile, in a small bowl combine the turmeric, cumin, coriander, ginger, and salt. Add

the coconut oil to a large non-stick pan over medium heat.

3. Rub the seasoning on both sides of the fillets until evenly coated. Place a seasoned fillet in the pan and cook for two to three minutes per side or until the fillet is just browned and flakes easily. Transfer to a plate lined with paper towels and season with additional salt if

needed.

4. Add more oil to the pan if needed and continue to cook the remaining fillets. (Fish cooks more evenly and is easier to flip if the pan is not overcrowded.) To serve, divide the fish and vegetables between plates. Enjoy!

5. Serve with root vegetable or grain of choice - or double up on fish and veggies!

* Notes:

No Green Beans?

Use cauliflower, carrots or peas instead.

No Haddock?

Use sole or tilapia instead.

Fillet Size Cooking Time

Cooking time will vary depending on the thickness of the fillet.

Chicken & Vegetable Kebabs with Yoghurt

Fri, 10 Oct 2025 12:35:40 GMT

* Low Histamine *

Chicken & Vegetable Kebabs with Yoghurt

Ingredients:

2 teaspoons cumin seed
2 teaspoons fennel seed
2 teaspoons dried oregano
1 teaspoon sea salt
1 pound 5 ounces chicken breast (about 1.4 lb)
2 tablespoons melted coconut oil
2 medium red bell peppers, chopped
2 zucchini
½ cup unsweetened coconut yogurt
8 barbecue skewers
2 bunches arugula (or baby leaf greens)

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

1. Slice the peppers into 1 inch pieces and slice the courgette into thick disks. Put in a large bowl.

2. Slice the chicken breast into 1 inch thick pieces and add to the bowl with the peppers and courgette.

3. Add the coconut oil, fennel seeds, cumin seeds, dried oregano and salt and pepper to the bowl with the chicken, peppers and courgette. Toss and mix until well coated.

4. Pierce the chicken, pepper and courgette onto the barbecue skewers.

5. Grill or bake in the oven for about 15-20 minutes until browned. You will need to turn the skewers every 5 minutes or so. Sprinkle additional cumin just before serving and serve with the rocket and coconut yoghurt.

* Notes:

Wooden Skewers?

Soak in water prior to use!

Coconut & Turmeric Cauliflower Bowls

Fri, 10 Oct 2025 12:23:38 GMT

Coconut & Turmeric Cauliflower Bowls

Ingredients:

1½ cups jasmine rice
2 cups plain coconut milk (from a carton)
2 teaspoons turmeric
2 teaspoons sea salt
½ teaspoon black pepper
1 head cauliflower, chopped into florets
3 tablespoons unsweetened shredded coconut
½ cup chopped cilantro

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

1. Cook the jasmine rice according to the directions on the package.

2. While the rice cooks, heat a skillet over medium heat and add the coconut milk, turmeric,

salt and black pepper. Whisk together and let simmer on low.

3. Once bubbles start to appear in the sauce, add the cauliflower florets and cook covered with a lid for 15 to 20 minutes, or until your desired consistency is reached.

4. Divide the rice between bowls. Top with the creamy cauliflower, shredded coconut and

cilantro. Enjoy!

* Notes:

More Flavor?

Add freshly grated turmeric to the sauce.

Additional Toppings

Top with sesame or chia seeds.

Coconut Shrimp Curry

Wed, 28 May 2025 15:26:05 GMT

Coconut Shrimp Curry

Inspired by the bold flavors of Thai cuisine, this red curry shrimp dish is bursting with zingy lime, fresh cilantro, and aromatic red curry paste—all balanced by the silky richness of coconut milk. Plump, tender shrimp soak up the luscious sauce, making every bite irresistible.

Don’t let the ingredient list intimidate you—everything is easy to find, and the result is a restaurant-worthy curry that’s sure to impress.

Ingredients:

2 tablespoons olive oil

1 onion thinly sliced

1 tablespoon ginger minced

2 garlic cloves minced

½ teaspoon salt

½ teaspoon black pepper

2 tablespoons red curry paste

1 red bell pepper thinly sliced

1 (13.66 ounce) can coconut milk

1 pound large shrimp cleaned and deveined

1 tablespoon fresh lime juice

¼ cup cilantro chopped

Steamed white rice for serving

* Variations: Add some baby bok choy or other veggies of your choice. Or swap out shrimp with left over shredded rotisserie chicken (added last minute to not over cook the chicken).

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Add olive oil to a large, heavy bottomed pot and set over medium heat. Add onion and cook for 8 to 10 minutes, or until the onions are softened and golden brown. Add ginger and garlic and cook for 1 minute more, or until very fragrant. Season with ¼ teaspoon salt and ¼ teaspoon pepper.

Add the red curry paste, stirring with a wooden spoon to coat all of the aromatics with curry paste. Add the red pepper and saute for about 3 to 4 minutes, or until softened. Add coconut milk, then fill the can about halfway with water and add that to the pot as well. Bring to a simmer.
While the coconut milk simmers, season the shrimp with remaining salt and pepper. Add the shrimp to the simmering sauce, then cover and cook for 3 to 4 minutes, or until the shrimp is cooked through.
Remove from heat and stir in lime juice and cilantro before serving with steamed rice.

Tip: Avoid overcooking your shrimp by removing your curry from the heat as soon as they turn opaque and serve immediately.

Nutrition

Calories: 379kcal

Carbohydrates: 9g

Protein: 26g

Fat: 29g

Saturated Fat: 19g

Polyunsaturated Fat: 1g

Monounsaturated Fat: 6g

Trans Fat: 0.01g

Cholesterol: 183mg

Sodium: 442mg

Potassium: 639mg

Fiber: 2g

Sugar: 3g

Vitamin A: 2184IU

Vitamin C: 44mg

Calcium: 114mg

Iron: 4mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Margarita Mocktail with Ginger Kombucha

laurel@elixr.media (Laurel Clayton-Seheult) — Tue, 20 May 2025 17:40:12 GMT

Spicy Margarita Mocktail

Check out this fantastic low-sugar kombucha mocktail recipe that has become one of my favorites this season. It’s perfect for those moments when you want to enjoy a sophisticated drink without the alcohol or sugar load.

Ingredients:

1 ounce lime juice
salt or Tahin
2 limes slices
2 basil leaves
2 mint leaves
2 jalapeno slices
2 cucumber slices

Mocktail:

Ice cubes
Ginger Kombucha
1/2 cup sparkling water*

* Optional: Few dashes of orange bitters (elevates and rounds the flavors!)

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Rim your glass with lime juice and dip it in salt.
In your glass, add the lime juice, lime slices, basil and mint leaves, jalapeno and cucumber slices. Using the end of a wooden spoon, gently muddle to release their natural flavors.
Add ice. Top with kombucha, give it a stir and garnish with basil or mint.

Why I Love This Mocktail?

Kombucha is a fermented tea that’s rich in probiotics, which are great for gut health. And I love me a little spice in a fancy glass!

Burrito Bowls with Cauliflower Rice

Tue, 20 May 2025 17:00:42 GMT

Healthy Burrito Bowls with Cauliflower Rice

If you are anything like me, the idea of Taco Tuesday with a nice cold, non-alcoholic skinny margarita sounds like one heck of a night. That's why this meal is so darn appealing. All the flavor and none of the guilt. Protein and nutrient dense, with great micronutrients and healthy fats to stabilize blood sugar!

Ingredients:

Chicken

1 1/2 lbs boneless skinless chicken thighs
1 Tbsp coconut oil ghee, or avocado oil
3/4 tsp sea salt
1 tsp onion powder
1 tsp garlic powder
1 tsp cumin
1 1/2 tsp chili powder
Large pinch Chipotle powder or more, to taste
Juice of 2 limes

Cauliflower Rice:

1 lb cauliflower rice I purchased this pre-"riced”
1 Tbsp coconut oil ghee, or avocado oil
3/4 tsp sea salt
1-2 Tbsp fresh lime juice
1 jalapeño pepper minced
3/4 tsp onion powder
3/4 tsp garlic powder
Dash chipotle powder

Peppers and Onions:

1 large onion sliced thin
1 large red bell pepper sliced thin
1 Tbsp coconut oil or other cooking fat
sea salt to taste

 Guacamole:

2 avocados
1/4 cup onion minced
2 clove garlic minced
1 jalapeno pepper minced
2 Tbsp Tbsp fresh lime juice or to taste
2 Tbsp chopped fresh cilantro
Sea salt to taste

Optional Toppings: Salsa fresh herbs, sliced jalapeño.

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

For the Rice:

Heat a large skillet over medium heat and add oil or ghee. Add the riced cauliflower and stir to coat. Cover skillet and cook for about 2-3 minutes to steam.

Uncover and stir, then add the jalapeño, salt, seasonings and lime juice. Cook and stir another minute or two uncovered until you have desired texture, then remove from heat and set aside.

For Chicken, Peppers & Onions:

Cut chicken thighs into bites size pieces. Season all over with all seasonings (not the lime) and heat a large skillet over medium high heat (you can move the rice to a bowl and use the same one) and add 1 Tbsp cooking fat.
Add chicken and brown all over, stirring as needed. Stir and cook over medium/medium high heat for 7 mins or until cooked through. Lower heat a bit and add the lime juice, stir and continue to cook another 2-3 minutes, then remove from heat and place in a bowl.
Keep the heat on medium and add another Tbsp fat to the skillet. Add peppers and onions and stir to coat with fat. Sprinkle with a bit of sea salt to taste, and continue to cook, stirring occasionally, about 5 minutes or until softened and browning, then remove from heat.
To make the guacamole, mash together the avocado with the rest of the ingredients, adjusting seasonings to taste.

Assemble bowls:

Layer the cauli-rice, chicken, peppers and onions in bowls, then top with guac and any other desired toppings. Serve right away and enjoy!

Nutrition

Calories: 349kcal

Carbohydrates: 15g

Protein: 25g

Fat: 21g

Saturated Fat: 8g

Cholesterol: 107mg

Sodium: 724mg

Potassium: 948mg

Fiber: 7g

Sugar: 4g

Vitamin A: 1205IU

Vitamin C: 83.7mg

Calcium: 48mg

Iron: 2.1mg

Low-Sodium Pickles

Tue, 20 May 2025 15:58:27 GMT

Low Sodium - Probiotic Rich Delicious Pickles!

Here are three delicious homemade low-sodium pickle recipes—crunchy, flavorful, and heart-healthy without the salt overload. These use herbs, spices, vinegar, and garlic for bold flavor instead of relying on sodium bombs! Great Probiotic addition to any meal.

Ingredients:

4 small cucumbers (Persian or Kirby), sliced or spears

1 cup distilled white vinegar
1 cup water
1 tablespoon no-salt seasoning blend (like Mrs. Dash)
1 tablespoon dill seeds or fresh dill
2 cloves garlic, smashed
1/2 teaspoon mustard seeds
1/2 teaspoon black peppercorns
Pinch of red pepper flakes (optional)

Spicy Variation: Add 1 small jalapeño, sliced (remove seeds to tame the heat), 1/2 a teaspoon of coriander seeds, and 1/2 teaspoon of smoked paprika.

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Dissolve salt in water to create the brine.
Pack cucumbers, jalapeños, and spices into a fermentation jar.
Cover with brine until fully submerged.
Weigh down the contents and loosely cover.
Let ferment for 5–8 days, at room temperature tasting along the way.
Store in fridge when they reach desired spice and tang.

Tip:

Always keep veggies fully submerged to avoid mold.

Fermentation is slower in cold rooms and faster in warmer temps.
Use glass jars and non-metal lids if possible.
A slight fizz or bubble means the good bacteria are partying!

Air Fryer Cottage Cheese Bagels

Wed, 02 Apr 2025 16:07:18 GMT

Protein Rich: Cottage Cheese - Everything Bagels.

30 minutes or less! Whip up a batch of these quick and easy High Protein, Cottage Cheese Bagels. Perfect for breakfast, lunch or a snack on the go!

Ingredients:

1 cup unbleached all purpose flour , or whole wheat or gluten-free mix (5 oz total in weight)

2 teaspoons baking powder , make sure it’s not expired or it won’t rise

3/4 teaspoon kosher salt , use less if using table salt

1 cup 2% cottage cheese , excess liquid strained well (I like Good Culture)

1 egg white , or 1 large egg, beaten

Everything bagel seasoning (or seasoning of your choice!

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Combine the flour, baking powder and salt in a large bowl and whisk well. Add the strained cottage cheese and mix with a fork or spatula until well combined, it will look like small crumbles.
Wash hands and work the dough in the bowl, kneading until it comes together and is smooth, and tacky, but not too sticky, about 2 minutes (it should not leave dough on your hand when you pull away).
Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels. (or you can make a ball and poke a hole in the center then stretch it slightly)
Top with egg wash or olive oil and sprinkle both sides with seasoning of your choice.

Spray air fryer basket with oil. Transfer the bagels to the air fryer basket in batches without
overcrowding and air fry 350F 10 minutes, or until golden. No need to turn.
Let cool at least 15 minutes before cutting, this step is a must .

Nutrition

Serving: 1 bagel

Calories: 164 kcal

Carbohydrates: 28.5 g

Protein: 9 g

Fat: 1 g

Saturated Fat: 0.5 g

Cholesterol: 5 mg

Sodium: 583 mg

Fiber: 1 g

Sugar: 1 g

Bok Choy Stir Fry

Fri, 28 Mar 2025 21:18:57 GMT

Bok Choy Stir Fry!

This 10-minute bok choy stir fry recipe features tender vegetables in an umami-forward Chinese stir fry sauce.

Ingredients:

▢ 1 tablespoon sesame oil

▢ 1 inch ginger minced

▢ 1 bunch broccolini

▢ 4 baby bok choy quartered

▢ 1 red bell pepper thinly sliced

▢ 1 teaspoon Chinese five spice

▢ 2 tablespoons Chinese rice wine

▢ 1/4 cup oyster sauce

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Heat the oil in a wok or large wok over high heat. Once hot, add the ginger and cook until fragrant.
Add the Chinese broccoli, red bell pepper, and baby bok choy. Add the spice mix, rice wine, and oyster sauce, and cook until the vegetables wilt, around 8 minutes.
Season with sesame seeds and green onions, and serve immediately.

TO STORE: Once cooled, store the leftover stir fry in an airtight container in the fridge for up to 4 days.

TO FREEZE: Store the cooled leftovers in a freezer-safe container and freeze for up to 3 months.

TO REHEAT: Reheat the leftover stir fry in the microwave in 30-second intervals or in a large skillet over medium-high heat.

Variations :

Add garlic. Add a tablespoon of minced garlic to the ginger for more flavor.

Change the protein . Add sliced chicken breast, ground pork, shrimp, or air fryer tofu . If you’re cooking the meat in the wok, cook it fully first, then set it aside, cook the veggies, then add the protein back to the wok to warm up.

Serve over basmati rice or spicy noodles for a heartier dish.

Sweet Potato Toast

Tue, 25 Mar 2025 19:15:09 GMT

Sweet Potato Toast!

There are many ways to enjoy a nutritious snack, app or lunch using sweet potato toast. I encourage you to get creative here. The possibilities are endless. Gluten free. Filled with yummy goodness. And did I mention FUN to eat?

Sweet potatoes are packed with Vitamins A, B6 & C + potassium, magnesium and fiber!

Photo by The Healthy Toast!

Basic Sweet Potato Toast:

▢ 1/2 large sweet potato rinsed and patted dry

▢ 1 teaspoon avocado oil or cooking spray

Topping Ideas:

▢ Chicken Salad

▢ Hummus & avocado

▢ Almond butter, banana and chia

▢ Cottage cheese and blueberries

▢ Avocado Spread & Egg

▢ Hummus & avocado

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Preheat your oven to 425 F and line a baking sheet with parchment paper.
Slice your sweet potato lengthwise into 1/2-inch to 1-inch thick slices.
In a single layer, place slices on a baking sheet. Brush each slice with avocado oil then cook for 15 minutes, or until a fork can easily piece through the middle. (I personally like mine cooked until pretty firm!).
From here you can top em and eat them, or you can store them in the fridge for meal prep throughout the week.

Note:

GREAT TIME HACK: Sprouts and Whole Foods often carry this frozen brand of Sweet Potato Toast that I love! You can even quickly air fry them!

Rotisserie Chicken Salad

Tue, 25 Mar 2025 18:47:58 GMT

Rotisserie Chicken Salad with Cranberries & Walnuts

You'll just go a little nuts o ver this easy and delicious Rotisserie Chicken Salad. Packed with protein, flavor and (wait for it) convenience! Use pre-packed rotisserie chicken from Costco (game-changer) or pick up a fresh rotisserie chicken from the grocery.

There are lots of variations you can do to give this mix a twist!

Chicken Salad:

▢ 1 ½ pounds shredded Rotisserie chicken

▢ 1 cup diced celery

▢ 1 cup chopped roasted pecans

▢ 1 cup dried cranberries

▢ ⅓ cup finely chopped red onion

▢ ⅓ cup chopped fresh chives

Salad Dressing:

▢ ¾ cup avocado mayonnaise

▢ 1 tablespoon Dijon mustard

▢ 1 tablespoon honey

▢ ½ teaspoon salt

▢ ¼ teaspoon black pepper

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

In a large salad bowl, add the chicken, celery, pecans, cranberries, onion and chives and toss to combine.
To make the salad dressing, add the mayonnaise, mustard, honey, salt and pepper in a dish and whisk together. Mix the salad dressing with the chicken salad mixture and blend well.
Serve on salad greens garnished with fresh chives or on a Sweet Potato Toast .. or your bread of choice.

Note:

Great food prep meal!!!! Lasts the whole week in the refrigerator! Awesome on sweet potato toast with spinach, avocado slices and a little pickled red onion.

Nutrition

Serving: 1

Calories: 529kcal

Carbohydrates: 22g

Protein: 34g

Fat: 34g

Saturated Fat: 6g

Polyunsaturated Fat: 26g

Cholesterol: 107mg

Sodium: 420mg

Fiber: 3g

Sugar: 18g

Chickpea Lettuce Wraps

Tue, 25 Mar 2025 18:27:27 GMT

Chickpea Lettuce Wraps

No Cooking! Fast and easy and super great to prep and pack for lunch on the go. Fantastic with a wedge of pita bread. Credit to EatingWell!

Ingredients:

▢ ¼ cup tahini

▢ ¼ cup extra-virgin olive oil

▢ 1 teaspoon lemon zest

▢ ¼ cup lemon juice (from 2 medium lemons)

▢ 1 ½ teaspoons pure honey

▢ ¾ teaspoon kosher salt

▢ ½ teaspoon paprika

▢ 2 (15 ounce) cans no-salt-added chickpeas, rinsed

▢ ½ cup sliced jarred roasted red peppers, drained

▢ ½ cup thinly sliced shallots

▢ 12 large Bibb lettuce leaves

▢ ¼ cup toasted almonds, chopped

▢ 2 tablespoons chopped fresh parsley

Dressing:

▢ 2 Tbsp Peanut Butter

▢ 2 Tbsp Extra Virgin Olive Oil

▢ 1 Tbsp Ginger shredded

▢ 2 Tbsp soy sauce or coconut aminos

▢ 2 tsp Lime Juice

▢ 1 Tbsp agave

▢ ½ tsp salt optional

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Whisk tahini, oil, lemon zest, lemon juice, honey, salt and paprika in a large bowl. Add chickpeas, peppers and shallots. Toss to coat.
Divide the mixture among lettuce leaves (about 1/3 cup each). Top with almonds and parsley. Wrap the lettuce leaves around the filling and serve.

Notes:

Goat cheese and/or rotisserie chicken are delicious add-ins to these! Can be refrigerated up to a week.

You can also switch out the lettuce and put on a baked sweet potato or sweat potato toast!

Nutrition Facts (on lettuce)

Calories: 498

Fat: 28g

Carbs: 44g

Protein: 16g

Green Garden Smoothie

laurel@elixr.media (Laurel Clayton-Seheult) — Tue, 25 Mar 2025 18:00:19 GMT

Green Garden Shake

Super Shakes are just that. Super - SUPER! High protein, low fat, nutrient dense and great for you. This is Green Goddess version is rich in phytonutrients and protein!

Ingredi ents:

▢ 12-14 Ounces of water

▢ Handful of spinach

▢ 1/2 Frozen banana

▢ 1/2 Avocado

▢ 2 packed scoops of Vanilla Ka’Chava

▢ Few ice cubes

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Place all ingredients into the blender and blend.
Transfer the mixture into glass, Yeti or cup of your choice. I like to use a Yeti to keep it cold.

NOTES:

BLENDER RECOMMENDATION : I love our Ninja Nutri Pro Blender to make our shakes, sauces and all kinds of yummy stuff. I even use it to make our Turmeric and Ginger Shots!

It's all part of the Eat well . Stay awesome! - philosophy.

Roasted Chickpeas

Sat, 22 Mar 2025 15:03:34 GMT

Roasted Chickpeas

Whether you are gaga over garbanzo or hip for the chick"pea"... this recipe will have you craving more!

DID YOU KNOW? Garbanzo beans and Chickpeas are the same thing! Just a fun little fact.

Ingredients:

▢ 15 ounces canned chickpeas no added salt

▢ 1/2 teaspoon salt

Flavor variations

Lemon black pepper- Add 2 tablespoons lemon juice, 1 teaspoon lemon zest, ¼-½ teaspoon black pepper, and ½ teaspoon salt.
Ranch - Add 1 tablespoon apple cider vinegar, ½ teaspoon garlic powder, ½ teaspoon onion powder, 1 teaspoon dried dill, 1 teaspoon dried parsley, ½ teaspoon salt, and ¼ teaspoon black pepper.
Salt and vinegar - Soak the garbanzos in ¼ cup white vinegar or apple cider vinegar for 30 minutes prior. Then, drain (don’t rinse) and add 1 teaspoon salt.
Italian - Add 1 tablespoon of Italian herbs or a mixture of rosemary, thyme, and oregano, plus ½ teaspoon of salt.
Curry - Add 1 tablespoon curry powder, ¼ teaspoon cumin, and ½ teaspoon salt.

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Preheat the oven to 400F. Line a large tray with parchment paper and set aside.
Drain and rinse the chickpeas. Spread onto one half of a dish towel, fold over the other half, and thoroughly dry them. Remove any shells that may loosen in the process.
Transfer to a bowl. Toss with the salt. Add your flavor of choice and mix well. If making the salt and vinegar flavor, soak the chickpeas in vinegar for 30 minutes prior.
Spread the chickpeas out evenly on the pan. Bake for 45 minutes, checking and stirring every 15 for even baking/browning. Watch closely for the last 10 minutes as they can burn easily.
Remove and let cool for 10-15 minutes before serving. For extra crispiness, turn off the oven, crack it slightly open, and let chickpeas cool in the oven for about 1 hour.

Notes:

Best eaten freshly made!

Nutrition:

Serving: 1 serving

Calories: 174kcal

Carbohydrates: 25g

Protein: 9g

Fat: 3g

Sodium: 298mg

Potassium: 309mg

Fiber: 8g

Vitamin A: 29IU

Vitamin C: 1mg

Calcium: 52mg

Iron: 3mg

NET CARBS: 17g

Turmeric & Ginger Shots

Fri, 21 Mar 2025 16:29:16 GMT

Turmeric & Ginger Shots

These health shots can help reduce inflammation, improved antioxidant status, and potentially support neurological and cardiovascular health! Packed with curcumin , which has both antioxidant and anti-inflammatory properties - this little zingers help with digestion. Ginger complements turmeric's benefits by further improving digestion and boosting metabolism, making this a delicious way to promote weight loss!

Ingredients:

▢ 2 oranges, peeled

▢ 2 lemons, peeled

▢ 8 oz turmeric: 1-2 inch chunks

▢ 8 oz ginger: 1-2 inch chunks

▢ Pinch black pepper

▢ ½ cup water

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Add all the ingredients to your blender and blend until smooth.
Pour the juice through a nut milk bag or cheese cloth. Squeeze the pulp to extract all the juice.
Enjoy!

Notes:

Add a little apple cider vinegar to the mix for an even greater health benefits!

Serving Size: 1 shot

Calories: 19

Sugar: 3g

Sodium: 0mg

Fat: 0g

Carbohydrates: 5g

Fiber: 0g

Protein: 0g

Cholesterol: 0g

Classic Wedge Salad

Thu, 20 Mar 2025 14:42:31 GMT

Classic Wedge Salad

This easy classic combines crunchy iceberg with cherry tomatoes, red onion, and crispy bacon (or crumbled blue tortilla chips) in a tangy blue cheese dressing. It’s simple yet elegant and SO easy to make.

Ingredients:

▢ 1 large iceberg lettuce

▢ 1 cup grape tomatoes quartered

▢ 1/4 cup red onion thinly sliced

▢ 2 green onions sliced

▢ 1/4 cup bacon cooked and chopped*

▢ 2 tablespoons blue cheese crumbled

*A great substitute for bacon is blue corn tortilla chips smashed into crumbles!

Dressing:

▢ 1/4 cup avocado mayonnaise

▢ 1/4 cup Greek yogurt

▢ 1/4 teaspoon salt

▢ 1/8 teaspoon black pepper

▢ 1/4 teaspoon garlic powder

▢ 3 tablespoons blue cheese crumbled

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Make the dressing by whisking together the mayonnaise Greek yogurt, salt, black pepper, garlic powder, and blue cheese until combined.
Remove the outer leaves of the iceberg lettuce and slice into 4 wedges.
Place the wedges onto the serving plates and drizzle with blue cheese dressing.
Top with cherry tomatoes, red onion, green onion, blue cheese, and bacon or tortilla chips.

Notes:

This is great with steak or chicken!

Serving: 1 serving

Calories: 235kcal

Carbohydrates: 10g

Protein: 7g

Fat: 19g

Sodium: 459mg

Potassium: 461mg

Fiber: 3g

Vitamin A: 1400IU

Vitamin C: 12mg

Calcium: 107mg

Iron: 1mg

NET CARBS: 7g

Crab Cake

Thu, 20 Mar 2025 14:15:48 GMT

Crab Cakes

This heart-heathy recipe is so great to store and food prep for a quick and easy grab and go lunch.

Ingredients:

▢ 18 ounces crab meat - drained

▢ 3 tablespoons mayonnaise

▢ 1 tablespoon lemon juice

▢ 4 green onions chopped

▢ 1/2 red onion chopped

▢ 1/2 teaspoon salt

▢ 1/4 teaspoon pepper

▢ 1 large egg

▢ 1/2 cup bread crumbs*

*Can substitute with crushed crackers, gluten free crackers or keto bread.

Slaw:

▢ 1/2 apple diced

▢ 1/4 cucumber diced

▢ Pickled onion

▢ Cilantro

Sauce:

▢ 1/4 cup of spicy mayo + 1/2 lime

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

In a large mixing bowl, combine all the ingredients and mix very well, until combined. Using your hands, form 8 large balls and press down into patties.
Generously grease a non-stick pan and place it over medium heat. Once hot, add the patties and cook for 5 minutes, before carefully flipping and cooking for a further 5 minutes. Repeat the process until all the patties have been cooked.
Top with apple slaw. Drizzle spicy mayo and lime sauce and serve the crab cakes immediately.

Notes:

You can freeze t he patties prior to cooking! You can also refrigerate up to one week.

Serving: 1 serving

Calories: 118kcal

Carbohydrates: 4g

Protein: 6g

Fat: 10g

Sodium: 197mg

Potassium: 30mg

Fiber: 3g

Vitamin A: 98IU

Vitamin C: 2mg

Calcium: 44mg

Iron: 1mg

NET CARBS: 1g

Stuffed Protein Peppers

Tue, 18 Mar 2025 15:58:43 GMT

Stuffed Peppers

This heart-heathy recipe is so great to store and food prep for a quick and easy grab and go lunch.

Ingredients:

▢ 4 large bell peppers

▢ 1 tablespoon olive oil

▢ 1 small onion finely chopped

▢ 1 lb lean ground beef*

▢ 2 tablespoons taco seasoning

▢ 1 15 oz can diced tomatoes in their juices

▢ 1 cup cauliflower rice steamed

▢ 2 cups shredded cheese divided

*Can substitute beef with ground chicken or turkey.

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Preheat the oven to 190C/ 375F . Lightly grease a large baking dish.
De-seed peppers, and remove excess membranes. Slice each bell pepper in half and place them in the lined dish.
In a large non-stick pan, heat up your olive oil on medium. When hot, add your onions and sauté for around one minute. Add your ground beef and cook until no longer pink. Add the taco seasoning then pour in the can of diced tomatoes along with the juices. Let simmer for 1 minute.
Remove the pan from the heat. Stir in the steamed cauliflower rice and one cup of shredded cheese.
Evenly distribute the filling amongst the bell pepper halves and top with remaining cheese.
Bake the stuffed peppers for 20-25 minutes, until the cheese is melted and the bell peppers are tender.
Remove the stuffed peppers from the oven and serve immediately.

Notes:

Store up to a week in the refrigerater.

Serving: 1 serving

Calories: 295 kcal

Carbohydrates: 10g

Protein: 38g

Fat: 14g

Sodium: 439mg

Potassium: 581mg

Fiber: 6g

Vitamin A: 379IU

Vitamin C: 21mg

Calcium: 306mg

Iron: 3mg

NET CARBS: 4g

Quinoa Salad Wraps

Tue, 18 Mar 2025 15:30:00 GMT

Quinoa Salad Wrap

This heart-heathy recipe is so great to store and food prep for a quick and easy grab and go lunch.

Need more time-savings: Costco has a great prepared salad for those needing a quick hack to this recipe!

Ingredients:

▢ 4 tortillas or wraps

▢ 1 cup quinoa cooked

▢ ½ cup farro or couscous

▢ 2 Tbsp chia seeds

▢ 1 cup chopped tomatoes

▢ ½ medium chopped red onion

▢ ½ medium red onion chopped

▢ 1½ cup of chopped chives

Dressing:

▢ 2 Tbsp Peanut Butter

▢ 2 Tbsp Extra Virgin Olive Oil

▢ 1 Tbsp Ginger shredded

▢ 2 Tbsp soy sauce or coconut aminos

▢ 2 tsp Lime Juice

▢ 1 Tbsp agave

▢ ½ tsp salt optional

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

I n a mason jar, add the ingredients for the dressing
Cover the mason jar and shake well
Set aside for 30 minutes to overnight
In a bowl, add the ingredients for the salad
Add the peanut butter dressing. I used only about ¾ of the dressing and refrigerated the rest
Mix the salad well and set aside
Heat a cast iron skillet or non stick pan on medium heat.
Place one tortilla on the skillet and heat for 30 seconds. Do the same for the other side.
Put the tortilla on a plate and add about half a cup of the quinoa salad in the middle
Start by folding the sides of the tortilla while holding the sides in, fold the bottom of the tortilla over the sides and the quinoa
Roll over the top tortilla fold and set aside
Do the same for the remaining tortillas.

Notes:

Goat cheese and/or rotisserie chicken are delicious add-ins to these! The salad can be refrigerated up to a week.

Serving: 1 Wrap

Calories: 280kcal

Carbohydrates: 21g

Protein: 6g

Fat: 9g

Saturated Fat: 1g

Sodium: 568mg

Potassium: 293mg

Fiber: 3g

Sugar: 4g

Vitamin A: 450IU

Vitamin C: 37.2mg

Calcium: 31mg

Iron: 1.6mg

Sea Bass w/ Bok Choy

Fri, 14 Mar 2025 15:07:54 GMT

Sea Bass w/ Bok Choy

This is hands down my favorite meal. Quick and always is a hit for family and friends. A fantastic fish dish with an Asian flare that can be spicy or mild. It's all in the seasoning of your choice.

Ingredients:

▢ 2 Filets of Sea Bass (fresh or defrosted)

▢ 1 lemon

▢ 1 tablespoon olive oil

▢ 3 tablespoons of low sodium soy sauce

▢ 1 tablespoons of fish sauce

▢ 1/4 tablespoon of apple cider vinegar

▢ 1/4 tablespoon of rice wine vinegar

▢ 2 tablespoons sushi ginger dices

▢ 1 - 3 teaspoons of Sambal (spice)

▢ 1/2 lime

▢ Jasmine or Basmati Rice

▢ 3 Baby Bok Choy

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Preheat the oven to 350F.
FOR SAUCE: In a medium bowl combine Japanese BBQ Sauce, Sushi Ginger, Sambal, Ginger Beer and 1/2 lime. Place to the side.
Marinate the Sea Bass in the juice of one lime.
In a skillet or flat top grill, Sea Bass in oil over medium-high heat the a tablespoon of olive or avocado oil (about 2 minutes per side).
Place in oven at 350F until it reached the temperature of 145 degrees (about 5 minutes).
In a frying pan or wok, sauté Bok Choy over medium heat until soft - yet still a little crunchy.
Prepare rice of choice according to instructions.
Scoop rice into individual bowls, add Bok Choy on top, then place Sea Bass on top of Bok Choy. Lastly, pour the sauce mixture on top until the rice has a nice broth-like quality at the bottom of the bowl.

Note:

Sushi rice is also amazing with this meal!

Zucchini Fritters

Thu, 13 Mar 2025 21:21:06 GMT

Zucchini Fritters

Crispy and a fan favorite! These fritters are packed with flavor and made with simple, staple ingredients.

Fitter Ingredients:

▢ 4 medium zucchini

▢ 1 tablespoon salt divided

▢ 4 scallions thinly sliced

▢ 2 large eggs beaten

▢ 1 cup almond flour

▢ 1 teaspoon baking powder

▢ 1/4 cup parmesan cheese freshly grated

▢ 2 tablespoons oil

Dipping Sauce:
▢ 1/2 cup mayonnaise

▢ 2 tablespoons chili sauce

▢ 1/2 teaspoon smoked paprika

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Finely grate the zucchini into a mixing bowl. Add half the salt and set aside for 10 minutes.
Squeeze out all the excess moisture from the zucchini.
Add the scallions, eggs, almond flour, baking powder, and parmesan cheese, and mix well.
Add oil to a non-stick pan and place over medium heat. Once hot, add spoonfuls of the batter to it, pressing down into a disc shape. Fry for 2-3 minutes per side, until golden and crispy.
Place the zucchini fritters on a wire rack to soak up excess oil.

Notes:

Air fryer method: Prep the fritters as instructed then add a single layer to a greased air fryer basket. Air fry at 400F for 12 minutes, flipping halfway through. Repeat the process until all the fritters are cooked.

Oven method : Once your shaped the fritters, place them on a greased baking sheet. Bake for 20-25 minutes at 350F , flipping halfway through.

TO STORE: These fritters are best served fresh, but you can store any extras to eat later. Place them in an airtight container and store them in the fridge for up to three days.

TO REHEAT: Place in a skillet on medium heat with a little oil. Heat for a few minutes on each side. You can also pop them in the microwave, but they will lose some of their crunch.

Nutrition

Serving: 1 serving

Calories: 159kcal

Carbohydrates: 7g

Protein: 7g

Fat: 13g

Sodium: 1002mg

Potassium: 293mg

Fiber: 3g

Vitamin A: 348IU

Vitamin C: 19mg

Calcium: 123mg

Iron: 1mg

NET CARBS: 4g

Air Fryer Mahi Tacos

Thu, 13 Mar 2025 20:18:57 GMT

Air Fryer Mahi Mahi Tacos

Quick and easy air fryer mahi mahi is the perfect go to for a fish taco! 8 minutes or less! You can't beat it. Can I get a yum?

Mahi Ingredients:

▢ 4 Mahi Mahi fillets 4-6 ounces each

▢ 1 tablespoon olive oil

▢ 1/2 tablespoon lemon juice

▢ 1/2 teaspoon salt

▢ 1/2 teaspoon pepper

▢ 1/2 teaspoon garlic

▢ 1/2 teaspoon smoked paprika

▢ 1 teaspoon Italian seasoning

Creamy Avocado Sauce:

▢ 1 large ripe avocado, peeled and pitted

▢ 1 cup loosely-packed fresh cilantro leaves

▢ 1/2 cup sour cream

▢ 2 tablespoons lime juice

▢ 1/2 teaspoon salt

▢ 1/4 teaspoon ground cumin

▢. 1/4 – 1/2 teaspoon water

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Preheat the air fryer to 400F .
Pat dry the fish then add it to a bowl and drizzle the olive oil on top.
In a small bowl, whisk together spices, then rub all over the fish.
Grease the air fryer basket. Add a single layer of Mahi Mahi fillets to it.
Air fry the fish for 7-8 minutes, flipping halfway through

Note:

This recipe is great with mango salsa + pickled or fresh red cabbage, fresh avocado, lime and creamy avocado sauce!

Nutrition (fish only)

Serving: 1 serving

Calories: 180kcal

Carbohydrates: 1g

Protein: 32g

Fat: 5g

Sodium: 441mg

Potassium: 732mg

Fiber: 1g

Vitamin A: 452IU

Vitamin C: 0.03mg

Calcium: 47mg

Iron: 2mg

The "Rachel Salad"

Thu, 13 Mar 2025 20:10:16 GMT

Sushi Bake

You don't have to "be" Jennifer Anniston to eat like Jennifer Anniston. Rumor has it, this salad was prepared and seen on the set of Friends often.

It's so good and nutritious... it'll inspire you to ask, "How you doing?".

Ingredients:

▢ 1 cup bulgur uncooked

▢ 2 cups water

▢ 1/4 cup lemon juice

▢ 1/4 cup olive oil

▢ 1/2 teaspoon salt

▢ 1/2 teaspoon black pepper

▢ 1 cucumber thinly sliced

▢ 13 ounces canned chickpeas

▢ 1/3 cup red onion finely chopped

▢ 1/3 cup chopped mint

▢ 1/3 cup parsley chopped

▢ 1/2 cup roasted pistachios chopped

▢ 1/2 cup feta cheese crumbled

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Place the bulgur in a small pot with water and bring it to a boil. Reduce to a simmer and cover the pot with a lid. Cook for 10 min and set aside.
In a small bowl, combine lemon juice, olive oil, salt, and pepper.
In a salad bowl, combine cucumber, chickpeas, red onion, mint, and parsley. Drain any excess water from the bulgur and combine it with the veggies in the salad bowl. Add the pistachios and feta cheese and toss until combined.
Drizzle the dressing over the top and serve.

Note:

Great food prep meal!!!! Prep in bulk and portion it in airtight containers so that it lasts the whole week in the refrigerator!

Nutrition

Serving: 1 serving

Calories: 413kcal

Carbohydrates: 57g

Protein: 13g

Fat: 17g

Sodium: 315mg

Potassium: 601mg

Fiber: 15g

Sugar: 7g

Vitamin A: 665IU

Vitamin C: 18mg

Calcium: 93mg

Iron: 4mg

NET CARBS: 42g

Sushi Bake

Thu, 13 Mar 2025 19:56:50 GMT

Sushi Bake

Delish warm or cold... this takes healthy meals and meal prep to a whole new level. Easy to make. Easy to store. Easy to pack and go!

Think... deconstructed Californian role on steroids.

Ingredients:

▢ 1 cup cooked rice * see notes

▢ 2 tablespoons rice vinegar

▢ 1 tablespoon sugar

▢ 1 teaspoon salt

▢ 2 tablespoons sesame seeds

▢ 5 sheets nori

▢ 1 cup crab meat

▢ 1 tablespoon soy sauce

▢ 1 teaspoon sesame oil

▢ 1/4 cup cream cheese

▢ 1/4 cup spicy mayo

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Preheat the oven to 440F.
Mix the rice vinegar, sugar, and salt in a small bowl and wait for the sugar and salt to dissolve. Pour the mixture over the cooked rice and mix well.
In a skillet, toast the sesame seeds until golden, on low heat. Mix it with 1 crumbled seaweed sheet and place aside.
In a medium bowl combine soy sauce, sesame oil, sriracha, cream cheese, and mayo. Mix well and add chopped crab. Combine everything and set it aside.
In a rectangular baking pan spread the sushi rice, pressing it down. Sprinkle some toasted sesame seeds followed by a cream cheese mixture. Sprinkle more sesame seeds on top.
Bake the sushi for 10-15 minutes, or until golden on top.
Remove from the oven and decorate with more spicy mayo and fresh cucumber slices and serve on the rest of the seaweed sheets.

Note:

Sushi rice works best!

Mango Salsa

Thu, 13 Mar 2025 19:27:11 GMT

Mango Salsa

Cut things up and serve. Yep! It's that easy. Did I mention delicious, too? This salsa is great as a healthy chip salsa... scoop and enjoy - or as a topping on shrimp or fish tacos!

Ingredients:

▢ Fresh Mangoes: Peeled + cubed.

▢ Onion: Peeled + finely diced.

▢ Jalapeño: Seeded and diced

▢ Fresh Cilantro: Finely-chopped

▢ Fresh Lime

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Prep all of your ingredients: The size of your dice is totally up to you. So feel free to make your salsa as chunky or finely-chopped as you prefer.
Combine ingredients: Toss everything together in a mixing bowl until evenly combined.
Taste and season: Feel free to add in some salt and pepper here, or also add in extra lime juice or cilantro if desired.
Enjoy! Or refrigerate in a sealed container for up to 2 days.

Note:

This recipe is great on a taco!

Air Fryer Shrimp

Tue, 11 Mar 2025 20:27:56 GMT

Air Fryer Shrimp

Quick and easy air fryer shrimp is the perfect go to for a shrimp taco or salad! 8 minutes or less! You can't beat it. Can I get a yum?

Ingredients:

▢ 1 pound shrimp large or extra large

▢ 1 tablespoon olive oil

▢ 1/2 tablespoon lemon juice

▢ 1/2 teaspoon salt

▢ 1/2 teaspoon pepper

▢ 1/2 teaspoon garlic

▢ 1/2 teaspoon smoked paprika

▢ 1 teaspoon Italian seasoning

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Pat dry shrimp with a paper towel.
In a mixing bowl, whisk together the olive oil and lemon juice. Add the seasonings and mix well. Toss through the shrimp in the seasoning mix.
Air fry the shrimp at 400F for 7-8 minutes.
Serve in a taco, a salad or pasta!

Note:

This recipe is great on a taco with mango salsa!

Nutrition

Serving: 1 serving

Calories: 131kcal

Carbohydrates: 1g

Protein: 23g

Fat: 4g

Sodium: 426mg

Potassium: 318mg

Fiber: 1g

Vitamin A: 133IU

Vitamin C: 1mg

Calcium: 83mg

Iron: 1mg

Super Shakes

Mon, 10 Mar 2025 22:19:44 GMT

High Protein /

Nutrient Dense

Super Shakes

Super Shakes are just that. Super - SUPER! High protein, low fat, nutrient dense and great for you. This is my GO-TO every morning after my workout.

Ingredi ents:

▢ 2 Scoops of Ka'chava Powder (I use coconut)

▢ 1 tablespoon Almond or Peanut butter

▢ 1 date (remove seed)

▢ 1/4 cup of ice

▢ 1/4 cup of raw spinach

▢ 1/4 frozen of fresh blueberries

▢ 1/2 to a whole fresh or frozen banana

▢ 1 serving of Total Beets

▢ 1 scoop of creatine powder

▢ 1 teaspoon of Psyllium Husk Powder

▢ 1 tablespoon of Moringa Powder

▢ 1 cup of water, kefir, a2 milk or almond milk

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Place all ingredients into the blender and blend.
Transfer the mixture into glass, Yeti or cup of your choice. I like to use a Yeti to keep it cold.

NOTES:

BLENDER RECOMMENDATION : I love our Ninja Nutri Pro Blender to make our shakes, sauces and all kinds of yummy stuff. I even use it to make our Turmeric and Ginger Shots!

SHAKE VARIATIONS: There are endless variations that you can use with this shake. Don't like bananas? Skip those! Want more bulk? Add a bit more Almond Butter. The key is to try to get as many whole fruits and veggies into that shake as possible to optimize one of your meals or snacks.

It's all part of the Eat well . Stay awesome! - philosophy.

Chimichurri Steak Sauce

Mon, 10 Mar 2025 21:07:25 GMT

Chimicurri Sauce

This chimichurri steak sauce recipe will rock your socks! This will make a flip flop taste delicious! I use it with my seared / baked filet mignon (thinly sliced).

Sauce Ingredi ents:

▢ 1 bunch parsley stems removed

▢ 1 medium shallot

▢ 2 cloves garlic

▢ 1 small red chilli

▢ 1 teaspoon salt

▢ 1/2 teaspoon pepper

▢ 1 teaspoon dried oregano

▢ 1 teaspoon dried thyme

▢ 1 cup olive oil

▢ 1 small lime juiced and zest

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

In a high speed blender or food processor, add your parsley, shallot, garlic cloves, chili, salt, pepper, oregano, and thyme. Blend until smooth.
Transfer the mixture into a bowl and stir through the olive oil, lime juice, and lime zest.

NOTES:

TO STORE : Place chimichurri sauce in an airtight container and refrigerate it. It will keep it fresh for 2-3 weeks.

TO FREEZE : You can freeze chimichurri sauce for up to 3 months in a freezer.

Nutrition

Serving: 1 serving

Calories: 367kcal

Carbohydrates: 3g

Protein: 31g

Fat: 19g

Sodium: 487mg

Potassium: 374mg

Fiber: 1g

Vitamin A: 664IU

Vitamin C: 21mg

Calcium: 38mg

Iron: 2mg

NET CARBS: 2g

Salmon Bowls

Mon, 10 Mar 2025 18:21:23 GMT

Salmon Bowls

This easy salmon bowl recipe piles delicately cooked salmon over a bed of fluffy rice, crisp veggies, and an addictive spicy mayo sauce. Every element of this bowl is picture- perfect, and you’ll love how easy it is to make!

Ingredients:

▢ 8 ounces salmon cut into 1-inch cubes

▢ 1/2 teaspoon salt

▢ 1/4 teaspoon black pepper

▢ 1 teaspoon garlic powder

▢ 1/4 cup soy sauce

▢ 1/2 tablespoon ginger freshly grated

▢ 1/2 tablespoon olive oil

For the bowls

▢ 2 cups cooked rice

▢ 1 small avocado sliced

▢ 1 small carrot shredded

▢ 1/2 small cucumber chopped

▢ 1/2 cup edamame shelled

▢ 1/2 cup pickled red onions

▢ 1/2 cup mango chopped

▢ 1/2 cup spicy mayo

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

In a large bowl, combine all the ingredients except for the salmon. Add the salmon and gently mix until combined.
Add olive oil to a large skillet or pan and place over medium-high heat. Sauté the salmon for 3 minutes on each side or until golden brown.
Remove from the pan and set aside.
Assemble the bowls. Divide the rice, avocado, cucumber, edamame, pickled red onion, and mango into four bowls. Add the salmon on top of each bowl, drizzle with the spicy mayo, then sprinkle with sesame seeds and sliced green onion to garnish.

Notes

This recipe feeds four people.

I like to use sushi or basmati rice.

TO STORE.

I recommend storing the salmon, rice, and veggies separately from each other in airtight containers. Stored this way in the refrigerator, they should keep for up to 3-4 days.

TO FREEZE.

The salmon and rice can each be stored in freezer-safe containers and frozen for up to 3 months. Everything else I recommend enjoying fresh. Allow the rice and salmon to thaw overnight in the fridge before reheating.

TO REHEAT.

I enjoy eating the leftovers cold, but you can microwave the rice and salmon for 30-40 seconds if you prefer.

Nutrition

Serving: 1 serving

Calories: 327kcal

Carbohydrates: 35g

Protein: 17g

Fat: 14g

Sodium: 1156mg

Potassium: 755mg

Fiber: 6g

Sugar: 5g

Vitamin A: 2422IU

Vitamin C: 14mg

Calcium: 45mg

Iron: 2mg

NET CARBS: 29g

Pad See Ew Recipe

Mon, 10 Mar 2025 18:03:05 GMT

Pad See Ew

Learn how to make authentic Thai pad see ew using my quick and easy recipe! Featuring caramelized rice noodles, flank steak, and Chinese broccoli stir-fried in a sweet, sour, and savory sauce.

Ingredi ents:

▢ 8 ounces rice noodles uncooked

▢ 1 tablespoon light soy sauce

▢ 7 ounces flank steak thinly sliced

▢ 2 tablespoons dark soy sauce

▢ 2 tablespoons oyster sauce

▢ 1 1/2 tablespoons fish sauce

▢ 1/4 teaspoon pepper

▢ 1 teaspoon sugar

▢ 3 tablespoons oil

▢ 3 cloves garlic minced

▢ 1 large egg

▢ 5 stems Chinese broccoli

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Prepare the noodles according to the package, but until just al dente. For my noodles, I just added them to boiling water for two minutes.
Combine the light soy sauce and steak and set aside to marinate.
In a small bowl, whisk together the dark soy sauce, oyster sauce, fish sauce, and pepper to make the pad see ew sauce.
Add a tablespoon of oil to a wok and place over medium heat. Once hot, Add the marinated steak and cook until no longer pink. Remove from the pan.
Remove any moisture in the pan then add the remaining oil. Add garlic and stir for 10 seconds. Add the egg and let it cook until half set, scramble it, and break the cooked pieces into smaller ones. Add the Chinese broccoli and toss it in the wok until it starts wilting.
Spread the noodles in the wok, followed by the sauce mixture and sugar. Turn the heat up to high and let the noodles lay around for 30 seconds without tossing, so the noodles start caramelizing and slightly burning. Toss the noodles and repeat the process for 1-2 minutes.
Return the meat to the wok and combine it with the rest of the ingredients.

Nutrition

Serving: 1 serving

Calories: 392 kcal

Carbohydrates: 48g

Protein: 15g

Fat: 15g

Sodium: 1175mg

Potassium: 248mg

Fiber: 1g

Vitamin A: 69IU

Vitamin C: 1mg

Calcium: 39mg

Iron: 2mg

NET CARBS: 47g

Air Fryer Nachos

laurel@elixr.media (Laurel Clayton-Seheult) — Mon, 10 Mar 2025 17:50:40 GMT

Air Fryer Nachos

My crispy air fryer nachos recipe takes just 4 minutes to make and are every bit as crispy, cheesy, and satisfying as you'd expect.

Ingredients:

▢ 2 cups corn chips or tortilla chips*

▢ 1/2 cup black beans canned

▢ 1/2 cup shredded cheddar cheese

▢ 1 cup grape tomatoes chopped

▢ 1 small jalapeno sliced

*For the Chips: This is the healthier, yet super tasty version. If possible use these chips as a chip option. I use either Siete Chips or Boulder Canyon Blue

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Preheat the air fryer to 200C/400F .
Line the air fryer basket with parchment paper. Place a layer of corn chips on top. Top with black beans, shredded cheese, grape tomatoes, then the jalapeños.
Air fry for 4 minutes or until the cheese has melted. Serve immediately.

* ADD-INS:

Add meat. Try pre-cooked and shredded chicken, ground beef, leftover taco meat, chorizo, ground turkey.
Pile on the toppings. Sour cream, salsa, guacamole, diced red onions, and black olives all make perfect toppings.
Garnish. Top the nachos with fresh cilantro for a pop of color and flavor.

Nutrition

Serving: 1 serving

Calories: 264 kcal

Carbohydrates: 30g

Protein: 8g

Fat: 15g

Sodium: 311mg

Potassium: 227mg

Fiber: 4g

Sugar: 1g

Vitamin A: 349IU

Vitamin C: 10mg

Calcium: 72mg

Iron: 1mg

NET CARBS: 26g

Spicy Mayo

Fri, 07 Mar 2025 18:30:14 GMT

Spicy Mayo

Learn how to make spicy mayo at home with just three simple ingredients. Ready in less than 5 minutes, it's creamy, tangy, and with the perfect amount of heat!

Ingredi ents:

▢ 1 cup avocado mayonnaise

▢ 1/4 cup sriracha or any chili sauce

▢ 1/2 tablespoon lemon juice

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

Combine the mayonnaise, sriracha, and lemon juice in a small bowl and whisk until combined.
Transfer to a serving bowl or refrigerate until ready to serve.

Nutrition

Serving: 1 serving

Calories: 128kcal

Carbohydrates: 0.2g

Protein: 0.2g

Fat: 14g

Sodium: 251mg

Potassium: 12mg

Fiber: 0.02g

Vitamin A: 20IU

Vitamin C: 4mg

Calcium: 2mg

Iron: 0.1mg

Chips & Dip 2.0

Sat, 01 Mar 2025 14:39:01 GMT

Chips & Dip 2.0

Now you can have your healthier chip-dip combo and eat it, too (guilt free!). This is combo is so good no-one will know you've swapped out the ...ahem... less nutrient dense dip ... for one that serves you well. Bring on your A game for the next match!

Look for chips made with premium sea salt and olive oil. Costco, Sprouts and Whole Foods have them!

Ingredients:

▢ 1 lb Greek Yogurt non-fat plain

▢ 1 pack Ranch dressing mix 1 oz
▢ Boulder Chips (made with Avocado oil)

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

In a mixing bowl, combine the non-fat yogurt with dry ranch dressing mix and whisk together.
Transfer to a serving dish and serve with chips or veggies.

Notes:

You can store the dip in the refrigerator for 5 days!

Sweet Potato Chips are also great with this dip.

Nutrition: (dip only)

Serving: 1 serving

Calories: 106kcal

Carbohydrates: 8g

Protein: 11g

Fat: 2g

Sodium: 571mg

Vitamin A: 66IU

Calcium: 133mg

NET CARBS: 8g

Mocktail: Blueberry, Ginger & Rosemary!

Sun, 23 Feb 2025 19:19:29 GMT

Blueberry Mocktail

This non-alcoholic beverage is my new Spring sipper of choice on those social patio days when you want to skip the alcohol and go for a healthy alternative. A mix of blueberries, fresh ginger, rosemary and fresh lemon make this light, zingy, super tasty and fun!

Ingredients:

▢ 2 cups water

▢ 3/4 cup blueberries, fresh or frozen

▢ 2 Tbsp chopped fresh rosemary

▢ 3 Tbsp finely chopped fresh ginger

▢ 1/4 cup honey

▢ 1/4 cup lemon juice

Mocktail:

▢ Ice cubes

▢ 1/4 cup blueberry mocktail

▢ 1/2 cup sparkling water*

* Optional: Few dashes of orange bitters (elevates and rounds the flavors!)

Not all foods are created equal.
Eat well. Stay awesome!

Instructions

BLUEBERRY MOCKTAIL BASE: In a small saucepan, combine the water, blueberries, rosemary, and ginger. Bring to boil, then cover and simmer for 20 minutes, until the blueberries have lost most of their color and the mixture is dark and fragrant.
Strain the blueberry mixture into a measuring cup or jar and add the maple syrup and lemon juice. Stir to combine and set aside to cool slightly.
SPARKLING MOCKTAIL: When you’re ready to serve, add ice to your drinking glasses and top with 1/4 cup blueberry syrup. Top each with ~1/2 cup sparkling water, plus more blueberry syrup for sweetness or sparkling water to taste. A few optional dashes of orange bitters really elevate and round out the flavors. Stir to combine, and enjoy!

Notes:

Any leftover base can be stored in the refrigerator for up to 1 week or frozen in an ice cube tray then transferred to a sealed container for up to 1 month.

Nutrition

Serving: 1 serving

Calories: 42

Carbohydrates: 10.6g

Protein: 0g

Fat: 0.2g

Saturated Fat: 0g

Polyunsaturated Fat: 0g

Monounsaturated Fat: 0g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 2mg

Potassium: 74mg

Fiber: 0.5g

Sugar: 7.7g

Vitamin A: 3.5IU

Vi tamin C: 4mg

Calcium : 14mg

Iron: 0.1 mg

Recipes for Optimized Health

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Why I Love This Mocktail?

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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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Not all foods are created equal.
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