As these first signs of Fall hit us, my soul wants to be spending more time in the kitchen baking and cooking savory meals.  Somehow Fall puts me in this mood every year and these muffins are a perfect way to celebrate the transition of seasons. They combine the fresh blueberries of summer with sweet fall apples and a hint of squash and cinnamon to make them mouthwatering delicious! I developed this recipe last year after being inspired by a recipe one of my friend's sent me and it has become our favorite muffin recipe. I use quinoa and almond flours here as they are heartier and more nutritious flours than whole wheat or all purpose.  These muffins are super light, moist, and full of flavor, plus the Anti-Inflammatory version has only 4.1 grams of sugar per muffin and only 15 net carbohydrates!

Butternut Squash, Apple, & Blueberry Muffins 
(PRINT RECIPE) (PRINT VEGAN VERSION) (PRINT ANTI-INFLAMMATORY VERSION)
Makes 12 Muffins

Ingredients:
½ cup 100% pure squash or pumpkin puree
1 ½ cups quinoa flour**
½ cup almond flour
½ teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
½ teaspoon ground ginger
3 large eggs
2 tablespoons coconut palm sugar 
2 tablespoons maple syrup or agave 
1/3 cup coconut oil, melted
1 teaspoon pure vanilla extract
1 teaspoon grated lemon zest
1 cup blueberries fresh or frozen and thawed
1 sweet apple (Gala, Pink Lady, Honey Crisp), peeled, cored, and grated or chopped into fine pieces
2 tablespoons chopped nuts (walnuts, almonds, or hazelnuts work well) (optional)

Directions:

1. Heat oven to 350 degrees and line a muffin pan with 12 baking cups.
2. In a large bowl, whisk flours, salt, baking soda, baking powder, cinnamon, and ginger. 
3. In a separate bowl, whisk together eggs, squash puree, sugar, maple syrup, oil, and vanilla until smooth. Then fold in lemon zest.
4. Fold wet ingredients into dry ingredients until well incorporated, then fold in apple and blueberries. The batter will be quite thick and sticky – this is normal. Spoon batter into baking cups and sprinkle with nuts if you desire.
5. Bake until golden brown and a toothpick inserted in centers comes out clean, about 20-25 minutes. 
6. Transfer to a wire rack to cool.

**If you don't have quinoa flour, you can use a blend of 3/4 cup brown rice flour and 1/2 cup sweet sorghum flour instead. This combination works very well. 

I hope you are each enjoying the start of Fall as much as I am. Let me know what you think...
~Billie

This simple, healthy treat is sure to become a fall family favorite! These are super kid friendly and a great way to pack a healthy dessert in your kid's lunchboxes. My husband says these taste like doughnut holes - YES! I love it when a healthy food gives you the feeling that you are really indulging on something sinful, don't you? Enough said...now go make the most of apple season and try some of these delicious snacks as soon as possible...you will not be disappointed!

Apple Oatmeal Snack Balls (PRINT RECIPE)
Makes about 15 snack balls

Ingredients:
1 cup whole rolled oats or gluten free rolled oats (also known as Old Fashioned oats)
1/2 cup (packed) coarsely grated peeled apple (I love pink lady and honey crisps, gala or fuji)
1/3 cup creamy unsweetened almond butter**
1/4 cup unsweetened applesauce
2 tablespoons ground flaxseed
2 tablespoons 100% pure maple syrup
1 teaspoon ground cinnamon
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 cup raisins or craisins (optional)

Directions:

1. Preheat oven to 350 degrees F and line baking sheet with parchment paper.
2. In a large bowl, combine all ingredients (except raisins if using), and stir well to form a mass of 'dough'. 
3. Stir in raisins or craisins, if using.
4. Using moist hands (because the dough will be pretty wet and sticky) roll a heaping tablespoon size piece of dough into a ball and place on baking sheet lined with parchment paper.
5. Bake for 15-20 minutes or until lightly golden.
6. Cool completely (although I love these warm out of the oven) and store in an airtight container in the refrigerator for up to one week. 

**unsweetened sunflower butter works great as a nut free substitute. You can also use peanut butter here but may need to add another tablespoon of flaxseed since peanut butter is a little runnier in consistency than almond butter.

Please post back and let us know what you think after you try the recipe! Happy eating!
 ~Billie & Jen

The granola bar has always been one of my quintessential comfort foods! It reminds me of my childhood and my grandparents specifically - my brother and I spent lots of time hiking and biking in the summers with them. We would always pack our day packs with a granola bar so that we'd have a great snack to enjoy when we reached the summit of whatever mountain we were climbing that day.  It always hit the spot and still does today because it satisfies that sweet tooth while providing ingredients that are nutrient dense and give you energy. 

This recipe is an easy and healthy way to satisfy your granola bar craving, you don't have to turn on your oven and the best part about this recipe is that's it completely customizable to whatever your likes and dislikes are. Don't like coconut? Use gogi berries, raisins, or craisins instead. No almonds on hand? Grab some sunflower or pumpkin seeds or a combination of the two. Check it out...

No Bake Granola Bars (PRINT RECIPE)
Makes 12-14 bars

Ingredients:
1 cup whole rolled oats/gluten free whole rolled oats
¼ cup ground flaxseed
1 cup sliced almonds (substitute sunflower or pumpkin seeds or a combination)
½ cup toasted coconut flakes (substitute another dried fruit like go-gi berries, raisins, or craisins)
½ cup cacao nibs or dark chocolate chips
2/3 cup raw almond butter or natural peanut butter
6 tablespoons honey or agave
1 teaspoon vanilla extract

Directions:

1. Line a small (9 x 9) rimmed baking sheet or dish with parchment paper and set aside.
2. Combine oats, flaxseed, sliced almonds, coconut flakes, and nibs or chips in a large bowl and mix well.
3. Whisk nut butter, honey or agave, and vanilla together in a smaller bowl until well combined. 
4. Pour wet ingredients into dry and mix thoroughly until ingredients are well incorporated. This mixture is thick and sticky, so you may need to use your hands to get it mixed well enough. 
5. Dump mixture onto the baking sheet or dish, lay a large piece of plastic wrap over it and use your hands and some muscle to firmly press mixture into the dish and distribute it evenly. 
6. Place in the refrigerator for 4 hours to harden and set, then cut into 12-14 bars. 

While these bars won't stand up well in the heat, they do stay very fresh for up to 10 days if they are wrapped in parchment paper and kept in an airtight container in the fridge. And they will do well at room temperature for up to a few hours.  

Happy Eating!
~Billie

This lovely and lightweight fruit salad takes advantage of all the colors and flavors of summer. Just grab your favorite melon(s), fruits and berries and toss them in this simple citrus-mint dressing for a light dessert, snack, or side dish for breakfast or brunch. 

Colorful Fruit Salad with Citrus-Mint Dressing (PRINT RECIPE)
Serves 4

Ingredients:
1 medium organic cantaloupe, cut into 1-inch cubes
3 kiwi fruit, peeled and sliced into half moon shapes
1 pint organic strawberries, stems removed and quartered
6 ounces organic blueberries
1 tablespoon honey or agave
2 tablespoons fresh mint, minced
2 tablespoons orange juice
1 teaspoon orange zest
1 teaspoon fresh lime juice

Directions:

1. Place agave or honey, orange juice, lime juice, and orange zest into a small bowl and whisk well to combine, then stir in mint and set aside.
2. Place all chopped fruit in a large salad bowl, then pour dressing over it and toss to coat. 
3. Serve at room temp or refrigerate for 30 minutes to 1 hour.

If you are making this ahead of time, reserve the dressing and then toss it on to coat 1 hour prior to serving. Pretty simple, lots of flavors, nice and light...you really cannot go wrong with this salad! 

Enjoy!
~Jennifer & Billie

Have you ever tried chia seed pudding?  This recipe is a highly nutritious and energizing way to start the day or get through an afternoon slump.  The flavors and texture are very close to real chocolate pudding so you really feel like you are eating a treat when this hits your mouth. Chia seeds are a low calorie, nutrient dense superfood that offers a great source of fiber, healthy omega 3 fats, and protein and when allowed to set overnight in liquid, they will absorb the liquid and expand into a pudding like consistency. Because chia seeds are so high in fiber and protein, just one serving will really work to stabilize your blood sugar levels and keep you feeling fuller longer. 

In this recipe, I've combined chia with Maca, another powerful superfood, known for it's energy boosting benefits. To learn more about Maca, click here for our 5 Health Benefits of Maca Root post.  So, if you are in a need of an energy lift (and who isn't these days really?!), without a caffeine crash later in the day,  this is a great non-caffeinated way to go. In fact, the combination of Chia and Maca are both so energizing that I'd recommend avoiding eating this pudding within 5 hours of bedtime as you could find yourself a bit restless. Keep this in mind when giving it to your kiddos:)


Chocolate-Maca Chia Pudding (PRINT RECIPE)
Serves 2

Ingredients:
2 cups milk of choice (I like to use almond or coconut milk here)
1 tablespoon pure maple syrup , agave, or dark liquid stevia to taste (about 1/4 teaspoon)
2 tablespoons unsweetened cocoa powder
1-2 teaspoons maca powder (optional)**
6 tablespoons chia seeds

Optional Toppings:
Shredded coconut or coconut flakes
Fresh berries
Sliced banana

Directions:

1. Combine milk, maple syrup, cocoa powder, and maca powder in a small bowl and whisk vigorously until well combined and smooth. 
2. Place chia seeds in a bowl or large mason jar and pour almond milk mixture on top, then stir well. 
3. Allow mixture to sit for 1 minute and stir again, then let it sit for 10 minutes and give it one more good stir.
4. Cover bowl with plastic wrap or seal mason jar with lid and place pudding in the fridge to set overnight or for at least 3-5 hours.  
5. Enjoy pudding by itself or with desired toppings.

​
Alternatively, you could add the ingredients to a blender, blend on high for 30 seconds, then pour into a container, cover and place in the fridge to set. Your choice. Sometimes I like the smoother texture of blended:)

This keeps well in the fridge for about 4 days. Just add your favorite fresh toppings and eat! Hope you enjoy it as much I do! Happy eating! 

**Maca root is not recommended for kids, pregnant women, anyone with a hormone dependent cancer, or women in hormone replacement therapy unless otherwise directed by a treating physician. For more information on maca, check out our blog: 5 health benefits of maca powder.

~Billie

Summer is here, and if you or anyone that has lived at or near your house in the last 50 or so years has ever planted mint, you probably are starting to have buckets of it.  My favorite use for mint (other than mojitos, obviously) is for tea.  It's refreshing in a way that plain water isn't, and mint is super good for you (see our Health Benefits of Mint post).

So, here's the skinny on how to make Summer Herbal Mint Iced Tea.  I make up an enormous batch and then keep it in a pitcher in the fridge and drink it for a few days.

Summer Herbal Mint Iced Tea (PRINT RECIPE)
Serves as many people as you want to share it with.

Ingredients:
Fresh mint leaves, any variety (peppermint, spearmint, chocolate mint, etc.)
Water
Green or black tea bags (optional)

In general, one handful of mint will flavor 2 cups of water, and I would use 1 teabag for every 3-4 cups of water, if you’re using tea at all.

This is not a precise science—I usually just fill up the biggest pot I have with water and then use as much mint as will easily fit.  

Directions:

1. Bring your water to a boil.
2. Wash and roughly shred your mint.  Use your hands for this—the tearing will release the oils in the leaves more than if you used a knife.
3. When your water is boiling, turn off the heat and add your mint and the tea bags, if using.
4. Let cool to room temperature.
5. Pour into a pitcher or large jar, straining out the mint, and put in the fridge.  Will keep for 3-4 days.
6. Serve over ice with favorite sweetener, if desired.  I use stevia, honey, or maple syrup.
   
   

Variations:
Basil-Mint: You could add basil to the tea as well for a more complex flavor.  I’d do only a couple of leaves per cup of water, in addition to the mint. 

Ginger-Mint: Drop an inch of peeled ginger root in the boiling water with the mint. This is a great combination to calm and soothe and upset tummy.

Cucumber-Mint: Just add sliced cucumbers to the pitcher or jar right before you put it in the fridge.

Stay cool!
~Jen

This light and refreshing summertime soup makes for a great appetizer or side dish and comes together in under 15 minutes. The flavors stand on their own and you can't help but be quenched and cooled down a bit when you take a sip of this gazpacho. You can even embrace the rock-star entertainer you are by serving it in small shot glasses or espresso cups for a beautiful presentation and that extra touch of sophistication!

Or simply pair it with your favorite salad or sandwich for a lightweight lunch or dinner. Try it with our Adzuki Bean & Quinoa Tossed Salad. This soup is under 100 calories per serving since cucumbers are 95% water based, but don't let that fool ya into thinking you are not getting enough nutritional value. While low in calories, cucumbers are high in both B & C vitamins as well as potassium and vitamin K and offer detoxifying and anti-inflammatory properties. Having one bowl of this soup will help to re-hydrate your body, increase your energy, and improve your body's ability to cleanse and detoxify. Plus it tastes AMAZING! To learn more, check out our blog, Health Benefits of Cucumbers.

Cool Cucumber Gazpacho (PRINT RECIPE)
Serves 4

Ingredients:
3 cups chopped English/hot house cucumbers (about 2 large cucumbers)
½ cup low sodium vegetable broth
1 cup full fat organic coconut milk from a can
¼ cup chopped white onion
2 tablespoons fresh lime juice (about 1 large lime)
1 clove garlic
½ teaspoon salt
¼ teaspoon ground black pepper
Dash of cumin
Dash of ground red pepper
1 cup grape or cherry tomatoes, quartered

Directions:

1. Set aside ½ cup chopped cucumbers for garnish.
2. Place 2 ½ cups cucumbers and all remaining ingredients (except tomatoes) in a blender  and blend until smooth.
3. Ladle soup into bowls and garnish with reserved chopped cucumber and tomatoes.

I really like this soup chilled, so I recommend putting it in the fridge for at least 15 minutes before serving it. You can make this soup into a heartier snack or light meal by adding some pepitas, hemp seeds, and/or avocado slices as a garnish as well. This soup will stay fresh in the fridge in an airtight container for up to 3 days.  Enjoy!

~Billie

Perfect for the upcoming 4th of July festivities...these beans make a great side dish for any of your favorite BBQ dishes! I love to serve these with BBQ chicken and coleslaw - YUM!! If you are a non-meat eater, these taste delicious as a main meal poured over creamy polenta or a baked potato or alongside BBQ Tempeh Skewers.  Many baked beans recipes rely on bacon fat for the deep, savory flavor. Our healthier version pairs the sweetness of blackstrap molasses with the savoriness of stewed tomatoes, onions, and green bell peppers and the end result is a flavorful dish that will have your guests going back for seconds. When I first made this dish last year at a BBQ we hosted at our house, everyone went home raving about these BEANS! Now I'd like to share this recipe with you!

Blackstrap Beans (PRINT RECIPE)
Serves 4+

Ingredients:
1 large yellow onion, chopped
1 green bell pepper, chopped
3 cloves garlic, minced
1 (14.5-ounce) can diced tomatoes or (6-ounce) can tomato puree 
½ cup vegetable stock
¼ cup blackstrap molasses
1 ½ tablespoons apple cider vinegar
1 tablespoon Worcestershire sauce
1 teaspoon spicy brown mustard
½ teaspoon salt
½ teaspoon black pepper
2 cups cooked beans of choice* (Great northern, cannellini, pinto, kidney or a combination all work great here.)

*From 1 cup dry beans OR 1 1/2 (15-ounce) cans

Directions:

1. Place a large, heavy pot over medium-high heat and add the onions, garlic, bell pepper, and ¼ cup veggie stock.
2. Saute veggies for 6-8 minutes or until tender, stirring often.
3. Add all remaining ingredients including the beans and stir well to combine, then decrease heat to medium-low and simmer, uncovered, stirring occasionally, until the mixture begins to thicken, about 20-30 minutes. 
4. Serve hot!

Super easy...full of flavor...love, love, love! We hope you all enjoy a lovely 4th of July celebration this week in the company of friends, family, and laughter!

Happy Eating!
~Billie & Jen

Homemade crackers are actually one of the easiest snacks you can make! I like to make my own so that I can control the ingredients and keep my snack time clean of preservatives.  

Since I'm on a low-carb diet right now, I also love these crackers because they are grain free and packed with tons of protein - so I only need a few crackers to feel satisfied. One serving of 4-5 crackers only contains 6.9 grams of carbs but gives you 4.8 grams of protein!

Almond-Seed Crackers (PRINT RECIPE)
Makes 3 dozen crackers

Ingredients:
1 ½ cups blanched almond flour
1/2 cup raw sunflower or pumpkin seeds
1/2 teaspoon salt
1 tablespoon extra-virgin olive oil
1 tablespoon honey or maple syrup
1 tablespoon water

Directions:

1. Preheat oven to 350 degrees. 
2. Place almond flour, seeds and salt in a food processor and process until finely ground, and then transfer to a large mixing bowl.
3. In a separate, small bowl, whisk together the oil, honey/maple syrup and water. 
4. Pour the wet ingredients into the bowl with the dry ingredients, and stir until a thick dough forms. Add more water or oil, 1 tablespoons at a time,  if extra moisture is needed.
5. Remove the dough from the bowl and place onto a piece of parchment paper. Then use your hands to form the dough into a thick square or rectangular mass. 
6. Place another sheet of parchment paper on top of your dough mass to prevent sticking and roll it out to about 1/8-inch thick using a rolling pin. Set top piece of parchment aside.
7. Transfer the dough and bottom parchment paper to a baking sheet. 
8. Use a pizza cutter or sharp knife to cut the dough into cracker shapes – making about 3 dozen crackers. This will make it easier to break these apart into individual crackers once they bake and cool.
9. Bake for 12 to 15 minutes, or until golden brown. 
10. Cool completely and the separate into crackers. 
11. Store the crackers in an airtight container for up to one week.

These are delicious as is, but you can also play around with the flavors of these crackers. Just add the variation ingredients to the flour mixture after it is processed and before the wet ingredients are mixed in. Here are some of my favorite versions:

Cracked Pepper Variation:
½ or more teaspoon ground pepper
1 teaspoon dried oregano

Rosemary-Garlic Variation:
1 teaspoon garlic powder
1 tablespoon fresh rosemary or 1 teaspoon dried

As always, let me know what you think...happy baking!
~Billie

Last week I harvested lettuce from my garden and it inspired this recipe. The walnut-hemp clusters bulk up this salad and make it more filling - in fact you get a whole 6.5 grams of protein and 4.4 grams of fiber out of this lightweight meal.  To learn more about the health benefits of both of these nutrient dense, super foods check out our blogs, The Health Benefits of Hemp Seeds and The Top 5 Health Benefits of Walnuts.

I also HIGHLY RECOMMEND doubling the walnut-hemp cluster recipe as this will be your new favorite go to salad topper. They also make for a great snack on the go! 

This salad is lovely as a side dish, but you could easily turn it into a full meal by adding any of the following: avocado, crumbled feta or goat cheese, organic, free range grilled chicken, or pan-seared tofu.

Strawberry Mixed Green Salad with Walnut-Hemp Clusters (PRINT RECIPE)
Serves 4

Salad Ingredients:
6-8 cups mixed salad greens of choice
1/4 red onion, cut into small slices
8 ounces strawberries, quartered

Walnut-Hemp Clusters:
1/2 cup raw walnut halves
3 tablespoons raw hemp seeds
1/4 teaspoon ground cinnamon
1/8 teaspoon salt
1 1/2 tablespoons maple syrup

Walnut-Balsamic Vinaigrette*:
2 tablespoons balsamic vinegar
1/2 teaspoon Dijon mustard
3 tablespoons walnut oil
2 tablespoons extra-virgin olive oil 
1/4 teaspoon salt and pepper or more to taste

Directions:

1. To make the walnut-hemp clusters, line a baking sheet with parchment paper.
2. Combine hemp seeds, cinnamon and salt in a small bowl and set aside.
3. Heat a small skillet over medium heat and add the walnuts; toast for 5-6 minutes or until they become fragrant, stirring often.
4. Add hemp seed mixture and cook for 1 minute, stirring constantly.
5. Stir in maple syrup and cook for an additional 2-3 minutes, stirring constantly.
6. Spread mixture onto prepared baking sheet and let sit for 5-10 minutes or until cool, then break apart the mixture into clusters.
7. Whisk all dressing ingredients together and set aside.
8. Combine greens, strawberries, and onions in a large salad bowl or on individual salad plates.
9. Top with walnut-hemp clusters and desired amount of dressing before serving.

*This will make about 1/2 cup dressing; serving size is 1 tablespoon dressing for side salad and 2 tablespoons if having salad as a meal. 

Let me know what you think once you try this out! Happy Cooking!
~Billie

Watch out - these super easy, high fiber snacks are additive and a great way to satisfy a salty craving! These normally soft, mushy beans become crispy, crunchy bites after you roast them -YUM! Just grab a can of chickpeas (aka garbanzo beans), toss them in oil and add your favorite spice combination. Then roast them in the oven for 30-40 minutes or until crunchy. 

The first time I made these, I ate the whole batch in two "snacks". Yep...sure did...so...maybe you will want to double or triple the recipe?! You can eat them just as snacks (highly recommended) or toss them into other meals to bulk up the protein, fiber, and flavors - salads, soups, casseroles, and stir fries are all great vessels to host these crunchy beans.  We especially love these on salads this time of year, try them on our: Roasted Vegetable & Quinoa Tabbouleh, Spring Pea Salad with Roasted Fennel & Chickpeas, or Dairy Free Caesar Salad.

Crispy Roasted Chickpeas (Print Recipe)
Makes: 4 servings
Serving Size: About 1/3 cup

Ingredients*:
1 can garbanzo beans (aka chickpeas), rinsed and drained**
2 tablespoons grapeseed oil
½ teaspoon ancho chili powder
½ teaspoon cumin
½ teaspoon salt
1 teaspoon dried parsley

Directions:

1. Preheat oven to 425 degrees F. 
2. Toss all of the ingredients together in a medium bowl.
3. Line a baking sheet with parchment paper and spread out the peas evenly in a single layer.  
4. Bake for 30-40 minutes, until crunchy.
5. Serve hot or at room temperature.

*You can really flavor these with anything you want: oregano, thyme, sage, lemon juice, cayenne - ANY seasoning you enjoy really. You can mix and match the seasoning to the compliment the flavors of your meal.

**If you are on top of it enough to soak and cook your own beans, you will use 1 cup dried beans in this recipe. Soak overnight and cook until tender. 

Happy Roasting & Snacking!
~Billie & Jennifer

Yesterday I made this dish for my mama for Mother's Day and I was reminded just how lovely this meal is, so I wanted to share it with each of you as well. 

This recipe is one of my favorites because it uses the Cook Once, Eat Twice approach - it will ensure you get two healthy meals while only putting forth the time and effort of cooking one meal. These burgers start with our basic Lemon Pepper Salmon Recipe linked below. This is a oven baked salmon that packs a flavorful punch and comes together in only 10-15 minutes of hands on time. I recommend doubling this recipe when you make it. You can eat it the first night as a regular salmon filet with a nice side or steamed or roasted veggies. The recipe also contains a Horseradish-Chive Sauce you can have on the side for some extra fancy in your meal. 

Then take your leftover salmon, break it apart into small pieces while it's still slightly warm and toss it in a airtight container in the fridge for up to 3 days--whenever you are ready to make your Lemon Pepper Salmon Burgers. Alternatively you could freeze the cooked, flaked salmon in freezer safe container for up to 3 months, and then defrost completely in the refrigerator before making the burgers. 

These burgers are rich and juicy on the inside but have a nice crunchy outer layer you will love to bite into! If you've already pre-cooked your salmon, then these burgers come together in under 30 minutes the night of your meal. I've also added a Miso-Sesame Dressing to smear on top of the burger for a nice accompanying taste. All you have to do is pile on lots of crisp lettuce and whatever additional garnishes sound delicious to you and enjoy! If you are following a low carb diet, do what I do and wrap your burger in a butter lettuce wrap instead...I promise it is just as wonderful!

Lemon Pepper Salmon Burgers with Sesame-Miso Dressing or Sesame Ginger Dressing
(PRINT RECIPE) (PRINT ANTI-INFLAMMATORY - GRAIN & SOY FREE)
Serves 4-6

Ingredients:
For the Salmon Cakes:
1 recipe lemon pepper salmon cooked* (PRINT LEMON PEPPER SALMON RECIPE)
3 green onions, thinly sliced
2/3 cup to 1 1/3 cup panko; more as needed (can substitute gluten free breadcrumbs or almond meal)
1-3 tablespoons mayo
1 large egg, beaten
1 tablespoon soy sauce, gluten free soy sauce, or coconut aminos
¼ teaspoon salt
¼ teaspoon pepper
2 tablespoons grapeseed oil

Burger Fixings  - avocado, buns/gluten free buns, romaine or other greens

For the Sesame-Miso Dressing:
1 2-in piece fresh ginger, peeled and grated
4 tablespoons white miso
2 tablespoons rice vinegar
1 ½ tablespoons sesame oil
1 tablespoon honey or agave

For the Sesame-Ginger Dressing (Soy Free):

1 2-in piece fresh ginger, peeled and grated
1 tablespoon sesame seeds
1 ½ tablespoons rice vinegar
1 ½ tablespoons sesame oil
1 ½ tablespoons olive oil
2 teaspoons honey or agave

Directions:

1. To make the dressing: Squeeze the grated ginger with your fingertips over a small bowl to yield 2 teaspoons ginger juice (discard pulp). Add miso, vinegar, sesame oil, and sugar and whisk together until sugar dissolves. Add more oil slowly to get to a thick dressing like consistency. Refrigerate until ready to serve. You can make this dressing 1 day in advance as well. 
2. To make the burgers, remove skin from the lemon pepper salmon and chop into rough ¼ in pieces. 
3. Combine salmon, scallions, 2/3 cup panko or almond meal, egg, soy sauce or coconut aminos, salt and pepper in a large bowl and stir until mixture is evenly moistened. Add more panko or almond meal or mayo as needed to get to desired consistency so they stay together but are not too moist. 
4. Heat oil in a large fry pan over medium-high heat until the oil is shimmering hot. 
5. Cook prepared patties in hot oil for 8-10 minutes total, flipping to get both sides a golden brown color. 
6. Serve burgers with prepared sesame-miso dressing and burger fixings!

TIME SAVING TIPS:
*This recipe calls for you to make the Lemon Pepper Salmon Recipe (PRINT RECIPE) first before assembling the salmon burgers. I recommend making a double or even triple batch of this recipe (depending on the size of your family). Your first meal can be the night you make the salmon - Broiled Lemon Pepper Salmon and steamed green vegetables of choice for a quick, easy meal.  

Then save the leftovers in an airtight container in the fridge for up to 3 days to make your burgers for another meal(s). You can also make the recipe the same night and immediately use it for the salmon burger recipe or place pre-made salmon burger patties between parchment and into an airtight container in the fridge. Your second meal comes together quickly by frying up the burger patties on your stove-top, tossing them into a lettuce wrap or bun and adding some green vegetables of choice on the side. 


One batch of salmon will make 4-6 burgers, so if you've tripled the recipe, you can use cooked salmon burger patties over mixed salad greens for an easy lunch as a third meal from this recipe. Or place uncooked patties between parchment and into a freezer safe container. Freeze for up to 3 months. Defrost in the fridge the night prior to your meal. These will fry up beautifully again and you will have a fourth meal from this one recipe! Love that!!

Please let me know what you think after you've tried the recipe. Feel free to also share creative ways you found to use these salmon patties!

Happy Eating!
~Billie

This is a new spin on twice baked potatoes that packs a flavorful punch! I prefer to use white skinned sweet potatoes in this recipe, but if you can't find them then russets will work just as well. 

These stuffed potatoes can easily stand alone as a main dish because they are packed with protein (7 grams) and fiber (8 grams) as well as a nice dose of healthy Omega 3 and 6 fats. Many of these health benefits mostly come from the hemp seeds. In fact hemp seeds are 33% protein and contain all 9 essential amino acids- you can check our blog, Health Benefits of Hemp Seeds, to learn more about one of natures best and most versatile seeds. 

Herb & Hemp Stuffed Potatoes: (PRINT RECIPE)
Serves 4

Ingredients:
4 medium white skinned sweet potatoes*
1-2 tablespoons organic miso paste (leave out if you are soy free and increase salt to 1 teaspoon)
1/4 cup raw cashews
3 tablespoons nutritional yeast
2 tablespoons lemon juice
1 tablespoons olive oil
½ teaspoon salt
¼ teaspoon pepper
½ cup chives or green onions, finely diced
¼ cup parsley, finely diced
½ cup raw hemp seeds

Directions:

1. Place your cashews in a small bowl and cover with cold, filtered water and let soak.
2. Preheat oven to 400 degrees.
3. Use a fork to pierce each potato a few times, place them on a baking sheet, and bake for 45-60 minutes or until tender.
4. When your cashews have been soaking for 30 minutes and potatoes are almost done, drain and rinse you cashews.
5. Add cashews, nutritional yeast, lemon juice, olive oil, and 1 tablespoons water to a food processor or blender and process until smoother. Let sit in processor.
6. Remove potatoes from oven and allow to cool 5 minutes so they are easy to handle and then slice each potato in half lengthwise.
7. Carefully scoop potato flesh from each potato half into your food processor – try to get most of the flesh out without misshaping the potato skin. Pulse the mixture until well combined and mostly smooth.
8. Dump potato mixture into a bowl and add onions, parsley, miso (if using), salt, pepper, and hemp seeds and mix well until incorporated.
9. Stuff potato-herb-hemp mixture back into potato skins and place on baking sheet to bake until tops are golden brown, about 10-15 minutes.
10. Serve hot.

***To cut out 15-20 minutes cook time and get this meal on the table quicker, you can pre-cook your potatoes in the microwave for 5-7 minutes before putting them in the oven (if you are ok with using the microwave...if you are not, I totally get it). Just pierce with a fork and wrap in a tea towel or paper towel first. 

Enjoy!
~Billie

This past weekend Billie and I were lucky enough to be able to get our families together for lunch, which doesn't happen very often right now.  I needed something fast but fun, so in celebration of some better weather (finally!) I broke out this tried and true recipe that never disappoints.  I served it with avocado slices drizzled with sesame oil and tamari, and everyone went away satisfied!

This is a super versatile dish full of flavor that the whole family can enjoy. My kids (the pickiest eaters EVER) even eat these noodles with smiles on their faces and steamed broccoli on the side which makes me super happy! As a bonus, it also makes for a lovely table presentation if you are hosting a dinner or lunch - everyone will think you spent hours on it when it really only involves about 30 minutes in the kitchen. 

I love to serve this dish over a bed of greens - here I used our Crispy Kale recipe.  You can make the noodles ahead of time if you want- they taste just as good at room temperature or even cold as they do hot. I used 100% buckwheat soba noodles since our guests were gluten free, but you can also use lo mein or even brown rice spaghetti noodles instead and it will still be fabulous!

Feel free to change up the veggies to match your taste and with the seasons. Bell peppers, snow peas, or zucchini would all be nice choices here as well.  

Peanut Sesame Noodles (PRINT RECIPE) (PRINT GLUTEN FREE) (PRINT ANTI-INFLAMMATORY)
Serves 4

Ingredients:
8 ounces lo mein noodles**
Small head broccoli, cut into florets
1 large carrot, cut into matchsticks
½ cucumber, cut into matchsticks
1/3 cup peanut butter
3 tablespoons water
3 tablespoons maple syrup
1 tablespoon seasoned rice vinegar
1 tablespoon soy sauce or tamari/gluten free soy sauce/coconut aminos
1 tablespoon hoisin sauce
1 tablespoon tomato paste
1 teaspoon sesame oil
1 tablespoon sesame seeds

Directions:

1. Cook noodles according to package directions.  Add broccoli florets for last 2 minutes of cooking time.
2. In a large bowl, whisk together peanut butter, water, maple syrup, rice vinegar, soy sauce, hoisin sauce, tomato paste and sesame oil until it is smooth and creamy.
3. Add the cooked noodles and broccoli to the sauce and mix until everything is well coated.
4. Sprinkle the carrots, cucumbers and sesame seeds on top.

**If you are gluten, dairy, soy free and low carb, try out Ant-Inflammatory Version - we substitute shiritaki noodles or zucchini noodles instead of soba noodles or lo mein. 

Enjoy and let us know what you think!
~Jennifer

Coconut water plus cleansing greens and tart fruit make this drink taste like summertime in your mouth! Refreshing and light - I think it kind of resembles strawberry lemonade myself, but I'll let you be the judge of that. This light weight drink does pack a nutritional punch as well - rich in B vitamins, antioxidants, and packed with electrolytes to replenish your energy. 

If you've never used coconut water before, it's actually been called, "Nature's Gatorade" as it is packed with electrolytes like potassium, sodium, manganese, and phosphorus, and calcium but clearly without the harmful sugars and GMO's.

Every cell in your body needs the right balance of electrolytes in order to maintain cell function and communicate with other systems. Electrolytes are also essential for building lean muscle, reducing inflammation, and maintaining healthy blood pressure. Most of us have experienced how the body feels when your electrolytes are low, like after participating in strenuous physical exercise or even after having one (or several) too many cocktails the night before (ahem).

The good news is that coconut water can help to replenish those electrolytes which will improve your energy level, your mood, and stamina as you go through your day.  It will also help to alkalize your body so that your immune and other systems operate more efficiently. Try this beverage first thing in the morning or after a workout. 

Ingredients:
1 kiwi, peeled
1/3 cup frozen strawberries (about 3-5 berries only depending on the size)
½ of a lemon, peeled and seeds removed
2 cups spinach
1 cup romaine lettuce
1½ cups coconut water**
½ cup ice cubes

Directions:
Place all ingredients in a blender and process until smooth.


**Coconut water is usually in the same aisle as juices, waters, and/or sodas. It VERY important to choose coconut water that is plain and unflavored with no added sugar or other ingredients. 

Enjoy!
~Billie

These cookies are made using only whole food ingredients, no refined sugars, no refined or white flours, and are low in sugar. Need we say more?! Oh yes, most importantly, they taste AMAZING!! Sort of like a mini banana bread but in cookie form with a twist. The banana keeps these cookies moist for several days when you store them in an airtight container. 

You can substitute chopped walnuts to cut out the chocolate and add some heart healthy protein. Or raisins/craisins would taste equally as good if you are into that kind of stuff:)

Banana-Coconut Oatmeal Cookies (PRINT RECIPE)
Makes about 18 cookies

Ingredients:
2 bananas, mashed
¼ cup coconut oil, melted
¼ cup maple syrup
½ teaspoon vanilla extract
1 cup whole rolled oats/gluten free whole rolled oats
Heaping 2/3 cup blanched almond flour
¼ teaspoon baking soda
½ cup shredded unsweetened coconut
¼ teaspoon salt
¼ cup semi-sweet or dark chocolate chips

Directions:

1. Preheat oven to 350 degrees and line a cookie sheet with parchment paper.
2. Combine bananas, oil, syrup, and vanilla in a medium bowl and mix well to combine.
3. Combine oats, flour, baking soda, coconut and salt in a separate, larger bowl and mix well.
4. Add the wet banana mixture to the dry ingredients and stir until just combined.
5. Fold in chocolate chips.
6. Drop cookie batter onto the lined cookie sheet in tablespoon sized balls. You do not need to roll, flatten, or shape the cookies- they will look like little lumpy mounds and that’s great!
7. Bake in the oven for about 13-15 minutes or until the edges are and tops are lightly browned.
8. Remove from oven and transfer cookies to a wire rack to cool.
9. Enjoy!

Bake, eat, smile and share!
~Billie & Jennifer

These hit the spot for that savory, comfort food craving we all have once in awhile! They have a crispy, fried texture on the outside and soft, almost creamy flavor on the inside with chunks of fresh veggies all mixed in. 

You have to just trust us on this one - these are AMAZING! Both of our husbands looked at us like we were crazy when we made these and now both are requesting this dish weekly. They come together in under 45 minutes and you can easily double your batches and freeze them for another quick meal down the line. 

You can have about 5 of these guys for just over 300 calories and only 3.2 grams of fat. The lentil base means they are packed with protein (18 grams) and offer MORE THAN your daily allowance for fiber! These are naturally vegan and can be gluten free as well (see recipe).

We like to pair these with warmed marinara sauce and braised garlic greens or roasted broccoli on the side. 

As you mix the cooked lentils with the other ingredients, the lentils sort of 'cream' or 'mush' a bit and a sticky 'batter' will be formed. You can cook these right away by following the directions on the recipe and/or double and freeze a batch or two for later. To do this simply line a cookie sheet with parchment paper and drop golf ball sized dough pieces 1/2 inch apart, then freeze overnight. Remove cookie sheet from the freezer in the morning and place meatballs in a freezer safe bag or container for up to 3 months. When you need a quick meal on a busy weeknight, simply allow them to defrost on the counter-top for about 15 minutes (or until soft) and then cook as directed. They may need to cook a little longer than a fresh batch. 

Lentil Meatballs (PRINT RECIPE) (PRINT GLUTEN FREE RECIPE) (PRINT ANTI-INFLAMMATORY RECIPE)
4+ servings (Makes 4-5 meatballs per person with a few left over)

Ingredients:
1 cup dry red or yellow lentils
2 cups water
½ tablespoon grapeseed oil
1 small red onion
1 medium zucchini
1 medium carrot
1 clove garlic
1 handful fresh parsley
½ cup breadcrumbs/gluten free breadcrumbs or download the Anti-Inflammatory recipe above that is grain free
1 tablespoon flour (All purpose or chickpea)
1 tablespoon soy sauce or tamari/gluten free soy sauce or tamari or coconut aminos
Salt and pepper to taste
Grapeseed oil for frying—about 2 tablespoons

Directions:

1. Combine the lentils and water in a medium saucepan and bring to a boil.  Cook until all the water is absorbed and lentils are soft—about 8 minutes.  If the water gets absorbed and the lentils are still not soft, add water 2 tablespoons at a time and continue to cook.
2. While lentils cook, grate the carrot and finely chop the zucchini, red onion, garlic and parsley.  
3. Heat a medium saucepan over medium-high heat.  Add the ½ tablespoon grapeseed oil and saute the carrot, zucchini, onion and garlic.  Season with salt and pepper to taste.  Cook until onion is translucent, about 8 minutes.  Transfer to a large bowl and set aside.
4. When the lentils are done cooking, add them to the bowl with the veggies.  Also add the parsley, soy sauce, flour and breadcrumbs.  Mix well—I used my hands.  This should form into a dough-like texture that sticks together.  If it does not, add a little more flour and keep mixing.
5. Heat a large pan over medium-high heat.  While pan heats, start rolling your dough into balls.  Each one should be roughly the size of golf balls.  Add the oil to the pan, and put the balls in as you roll them.  Fry until golden brown on all sides. Use a spatula to move them around so they get a crispy outside. 
6. Serve hot.
   
   

Let us know what you think after you've tried them!! Happy Eating!
~Jennifer & Billie

This is one of our favorite recipes! These falafels come out tasting just like the traditional restaurant quality version but with half the fat and calories. They are also naturally grain-free and vegan, so they are paleo friendly as well.  But don't let the words (Grain Free and Vegan) fool you because you will feel like you are eating the real deal here - I promise! Every time I've passed along this recipe or made it for guests they are blown away. 

This recipe comes together in under 40 minutes the night of your meal. You will soak 1 cup dried chickpeas and 1/2 teaspoon baking soda in 3-4 cups cold filtered water overnight. You can get dried chickpeas in the bulk section of most grocery stores. Do not use canned beans as the consistency will not work out at all if you do.  

You can serve everything over your favorite mixed greens or inside a pita or wrap with Tzaziki Sauce. Or, try drizzling our Creamy Cucumber Ranch Dressing instead of Tzaziki for a dairy free and soy free option...this dressing is great for those on our Anti-Inflammatory Eating Plan. See details and the get recipe below:

Traditional Falafels (PRINT RECIPE)
Serves 4

Ingredients:
1 cup dried (not canned) chickpeas (garbanzo beans), rinsed
½ teaspoon plus ¾ teaspoon baking soda, divided
1 small leek, white and light green parts, chopped
1 cup fresh parsley, chopped
3 cloves garlic, chopped
2 tablespoons lemon juice
2 teaspoons cumin
½ teaspoon salt
¼ teaspoon paprika
½ teaspoon pepper
3-4 drops hot sauce (optional)
2-4 tablespoons coconut oil or grapeseed oil

Garnish:
Lettuce or mixed greens of choice
Veggies of choice
Pitas or wraps of choice
Tzaziki Sauce (PRINT RECIPE) (PRINT DAIRY FREE Tzaziki RECIPE) or our Creamy Cucumber Ranch Dressing

Directions:

1. Place chickpeas and ½ teaspoon baking soda in a large bowl and cover with 3-4 cups cold, filtered water.  Cover with plastic wrap and soak on counter top for 24 hours. Drain.
2. Place chickpeas, remaining ¾ teaspoon baking soda, leek, parsley, garlic, lemon juice, cumin, salt, paprika, pepper and hot sauce into a food processor or high power blender. Process 30 seconds to 1 minute or until a chunky paste forms. 
3. Using your hands, form about 30 ‘flattish’ balls, about 1 heaping tablespoon each. Press each ball to release any excess moisture and place on a plate. Making them flatter instead of more rounded balls will allow you to fry them using less oil (always a healthier choice)!
4. Heat 2 tablespoons oil in a large skillet over high heat until oil is shimmering hot. Once oil is shimmering, add falafel balls and cook 3 minutes per side or until a deep golden brown all over. Add more oil as needed to make sure pan is well coated with a good amount of oil the entire cook time. You may use up to 3 or 4 tablespoons total. Depending on the size of your skillet, you may need to work in batches. 
5. Transfer cooked balls to a plate and use paper towels to drain any excess oil (there should not be much). 
6. Serve hot inside pita wraps with lettuce, tomato, and tzaziki sauce or just place over greens and pour on tzaziki for a lighter meal. For those on our anti-inflammatory meal plan, enjoy falafels over mixed greens of choice with veggies and creamy cucumber ranch dressing. 

Enjoy and let us know what you think...
~Billie

P.S. - EXTRA COOL TIME SAVING TIP! Cook once, eat twice...If you find yourself liking this recipe as much as I do, then you will want to double it! I ALWAYS double or even triple this recipe and then place uncooked falafels on a parchment paper lined cookie sheet and freeze overnight. Remove the cookie sheet from the freezer and place frozen falafels in freezer safe bag or container and freeze for up to 3 months. These make super quick meals down the road when you need to throw something together fast. Just place frozen falafels on the counter top for 10 minutes prior to cooking them in hot oil and increase cooking time by 3-6 minutes, or until golden browned. 

This was our breakfast this morning...a Chocolate Peanut Butter Smoothie. As many of you know, we are HUGE fans of having a green smoothie or juice for breakfast - the raw greens in the morning can help calm and stabilize your digestive system, help you maintain a healthy weight, and help reduce inflammation. We've both experienced all of these benefits first hand and so have many of our clients. 

What I love MOST about this smoothie is that it offers me those benefits plus it tastes a little like a chocolate milkshake so it really satisfies my sweet cravings. This smoothie is loaded with fresh greens, heart healthy fat, and 8.2 grams of protein from the peanut butter. With only 4.6 net carbs per serving, this drink will help to stabilize your blood sugar and keep you feeling full all morning long.

You can add a bit of stevia, honey or agave to increase the sweetness if you need to or you can add a scoop of your favorite protein powder to increase the protein content. 


Ingredients:
1 frozen banana
2 tablespoons fresh peanut butter or almond butter OR 1 tablespoon peanut butter powder 
2 cups non-dairy milk or milk of choice
2 tablespoons flaxseed meal
2 cups baby spinach
1 tablespoon unsweetened cocoa powder

Directions:
Place all ingredients in a blender or mix until well combined. Serve cold.  Serves 2.

Enjoy!
~Billie & Jennifer

My mom has always said she has never met a potato she didn't like. Well, I guess I take after my mother because I love anything with potatoes - especially the bad stuff like french fries and chips. . . Thanks mama!

Luckily, I don't have to feel guilty when I feed my potato cravings with these homemade sweet potato chips. These are baked in the oven and not fried, but still come out crispy like the ones from a bag or at a restaurant.  The secret to getting them crispy is to soak them in ice water for 20 minutes after you slice them.

I recommend using a mandoline to slice your spuds - it makes it soooo much easier and quicker to get really thin pieces. I use a cheap handheld one I got at target- OXO brand - you can check out some affordable mandolines by clicking here if you are interested. If you don't have a mandoline, you can use a sharp chef knife to slice into 1/8 inch slices. I like to dip my chips is our Creamy Cucumber Ranch Dressing, which is a dairy free version of ranch you will not want to miss out on. Indulge away my friends...

Sweet Potato Chips (PRINT RECIPE)
Serves 4

Ingredients:
2 medium sweet potatoes, scrubbed with skins on
2 tablespoons coconut oil, melted
½ teaspoon coarse sea salt
1/8 – ¼ teaspoon chili powder

Directions:

1. Using a mandolin or sharp knife, slice potatoes into even 1/8 inch thick slices. 
2. Place the potatoes in a large bowl, then cover with ice water and allow to soak for 20 minutes. 
3. Preheat oven to 400 degrees.
4. Rinse the chips and pat them dry. Then put them back into a clean bowl and add the oil, salt, and chili powder and toss until evenly coated. 
5. Spread chips onto 2 parchment lined baking sheets in one even layer and bake for 20-30 minutes, flipping once until evenly browned.  NOTE: Some of your chips may be burnt and some still slightly soft depending on how evenly you were able to slice the potatoes. Don’t worry; the softer ones will get crunchier once they cool. 

6.      Remove from oven and allow to cool for 5 minutes before serving.

Serve alone or click here to get our Creamy Cucumber Ranch Dressing Recipe for some dipping action!

Happy Healthy Crunching!
~Billie