I love to layer granola with Greek vanilla yogurt and some fresh fruit for breakfast or a snack. Here is an easy recipe for peanut butter granola that is delicious. Enjoy!!
Healthy Granola Recipe
Ingredients:
- 2 cups of old-fashioned whole oats
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- 1/4 cup plus 2 tablespoons of natural peanut butter (or nut butter of choice)
- 1/4 cup of honey or maple syrup (you can also use sugar-free syrup if you are watching your sugar grams)
- 1/2 teaspoon of vanilla extract
Instructions:
- Preheat oven to 325 degrees F. Cover a baking sheet with parchment paper
- Mix together oats, cinnamon, and salt in a bowl
- Melt peanut butter and honey in microwave or small pan until warm and smooth
- Stir in vanilla
- Add dry ingredients and mix together
- Spread on your prepared baking sheet
- Bake for 15-20 minutes, stirring once halfway through baking
- Remove from oven and let granola cool
- It is ready to eat! Store cooled granola in a mason jar or airtight container
Enjoy!
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Happy February! Tired of the sugar & sodium in canned pasta sauce? Here is a quick & easy marinara sauce you can make anytime! I pair the sauce with a box of Banza pasta to bump up the protein & nutrients, and it also makes it gluten-free. You can add a pack of frozen veggies for a side dish and the whole meal is about $10, serving two to four people. Enjoy!!
Marinara Sauce
Ingredients
- Two 14.5 oz cans of no-salt added diced tomatoes in tomato juice
- One yellow onion, peeled and halved
- Two to three whole garlic cloves, peeled
- One tablespoon of olive oil
- One teaspoon of dried oregano
- 1/4 teaspoon coriander
- Salt & pepper to taste
Instructions
- Combine all ingredients in a saucepan
- Bring to a simmer for about 15 minutes
- Pour into Vitamix or blender, blend until smooth
- Serve over favorite pasta! I love to use Banza to boost the protein and nutrients, and this makes it gluten free
- Enjoy!!!
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Here is a treat for you — gluten-free peanut butter bars!! These can be made vegan by using organic cacao nibs & subbing the egg with a flaxseed egg (flaxseed egg: combine one tablespoon of flaxseed meal & three tablespoons of water-allow to sit for five minutes). Enjoy & have a beautiful day!☀️
Peanut Butter Bars
Ingredients
- 1 cup of creamy peanut butter
- 1/2 cup brown sugar
- 1/2 teaspoon baking soda
- 1/8 teaspoon salt
- 1 large egg (at room temperature)
- 1 teaspoon vanilla extract
- 1/2 cup of chocolate chips or cacao nibs
- 1/3 cup of old fashioned rolled oats
Instructions
- Preheat oven to 350 degrees F.
- Line an 8×8-inch baking dish with parchment paper & set aside
- In a large mixing bowl, mix the peanut butter, brown sugar, baking soda, and salt until well combined
- Add the egg and vanilla until just incorporated
- Stir in the chocolate chips (or cacao nibs) and oats
- Press dough into baking pan. Bake for 22 minutes, or until light golden brown. Let cool completely in the pan – slice and enjoy!!!
Enjoy & go do great things!!!
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Here is a delicious nutrient-dense minestrone soup recipe to start your year off strong! I use Banza pasta, which adds to the protein & fiber content and is simply delicious. Enjoy!
MINESTRONE SOUP
Ingredients
- 3 tablespoons olive oil
- 1 chopped onion
- 2 chopped carrots
- 2 chopped stalks of celery
- One small 6-ounce can of tomato paste
- One 28-ounce can of diced tomatoes, including liquid
- One 15-ounce can of cannellini beans, rinsed & drained
- 4 cups (32 ounces) of low sodium vegetable broth
- One sliced zucchini
- 2 cups of green beans
- 2 cups of raw baby spinach
- 2 cups of water
- 2 to 3 cups of cooked Banza pasta, any shape
- 4 cloves of minced garlic
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- One teaspoon of fine sea salt
- Black pepper to taste
Instructions
- Warm olive oil in soup pan, add chopped onion, carrot, celery, tomato paste, and a pinch of salt. Cook until vegetables have softened and onions are translucent, about 8-10 minutes.
- Add sliced zucchini, green beans, garlic, oregano, and thyme. Cook about two minutes.
- Pour in diced tomatoes and juice, the vegetable broth, and two cups of water. Add salt and ground black pepper to taste.
- Raise heat to medium and bring mixture to a boil, partially cover pot with lid, and reduce to maintain a simmer.
- Cook for about 15 minutes, then add cooked Banza pasta, green beans, and spinach. Simmer until the greens are tender.
- Salt and pepper to taste. Spoon into bowls, topped with grated parmesan cheese, if desired.
Enjoy!!!!
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Banana muffins are always a great idea for breakfast or as an anytime snack, and they are a great way to use up those brown bananas! Here is a healthy banana muffin recipe for you that is loaded with flavor – enjoy!
BANANA OAT MUFFINS
INGREDIENTS
- 3 large ripe bananas
- 2 eggs
- 2 cups of whole oats
- 1/4 cup of applesauce
- 1/4 cup of maple syrup
- 1 tablespoon of vanilla extract
- 1 teaspoon of baking soda
- 1 teaspoon of baking powder
- 1 teaspoon of cinnamon
- 1/4 teaspoon of salt
- Optional: a sprinkling of chocolate chips, if desired 🙂
INSTRUCTIONS
- Preheat oven to 350 degrees
- Smash ripe bananas in a large bowl
- Add in remaining ingredients
- Line muffin tin with muffin foil liners – 10-12 liners
- Spoon batter into muffin cups
- Sprinkle the top with oats
- Bake for 30 minutes until a toothpick comes out clean. Store in refrigerator.
Enjoy!!!!
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Cheers to Autumn, my very favorite season! I love the coziness of cooler weather and making hearty soups-chili is an all-time favorite. This recipe includes quinoa for a protein & nutrient boost as well as added flavor. It is quick, easy, low-cost, and most importantly, absolutely delicious!
Black Bean Chili with Quinoa
- PREP-TIME: 15 MINUTES / COOK TIME: 45 MINUTES
Ingredients
- 1 tablespoon of olive oil
- 1 diced onion
- 5 minced garlic cloves
- 1 tablespoon of chili powder
- 1 tablespoon of cumin
- 1 teaspoon of dried oregano
- 1/2 cup of dried quinoa
- 2 cans of 15 oz black beans (30 oz total), drained and rinsed
- 1 can (15 oz) of diced tomatoes with juice
- 1 can (6 oz) tomato paste
- 1 diced sweet potato
- 32 oz. low sodium vegetable broth
Instructions
- In a large pot, heat olive oil and diced onions over medium heat, about five minutes. Add minced garlic, cooking for another minute.
- Add chili powder, cumin, oregano, quinoa, beans, diced tomatoes, tomato paste, sweet potato, and broth. Stir until combined.
- Bring to a boil, reduce heat, and cook for about 45 minutes, stirring occasionally.
- Top with anything you desire! Some suggestions include tortilla chips, shredded cheese, sour cream, and/or cilantro. Enjoy!
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Peach Crumble
End of Summer Peach Crumble
Ingredients
- 1 cup of whole oats
- 1/4 cup of flaxseed meal
- 1 1/2 teaspoons of cinnamon
- 1/2 teaspoon of ground ginger
- 1/4 teaspoon of nutmeg
- 1/8 teaspoon of salt
- 1 tablespoon of melted butter
- 1 tablespoon of apple sauce
- 2 tablespoons of maple syrup (can be sugar free, if desired:)
- 4 cups of fresh peaches cut into cubes
Instructions
- Preheat oven to 350 degrees
- Prepare an 8×8 baking dish
- Together in a bowl, whisk oats, flaxseed meal, spices, melted butter, applesauce, and maple syrup
- Put peaches on the bottom of the baking dish
- Add oat mixture on top
- Sprinkle with extra cinnamon, if desired
- Bake for 20 minutes covered in foil. After 20 minutes, remove foil and bake for 30 more minutes.
Eat as is, or top with whipped cream or ice cream!! Enjoy!
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Lemon Sugar Scrub
Lemon Sugar Scrub
Ingredients
- 1/2 cup of granulated sugar
- 1 lemon – juice from about 1/2 to 1/4 of a lemon
- 1/8 cup of coconut oil
- lemon zest – as much as desired
Instructions
- In a mixing bowl, add all ingredients and stir together until thoroughly combined
- Put in a container with a lid
Note: This makes a small batch. This recipe can easily be doubled if more lemon sugar scrub is desired.
Enjoy!!
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This is a delicious gluten-free orange & olive oil cake, great for any season!
Sunburst Orange Cake
Sunburst Orange Cake
Ingredients
- 2 cups oat flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- ¾ teaspoon sea salt
- 1/2 cup granulated sugar
- 1/2 cup brown sugar
- 1/2 cup orange juice
- 1/4 cup vanilla greek yogurt
- 1/4 cup olive oil
- 2 teaspoons vanilla
- zest of two oranges
Instructions
- Preheat oven to 350 degrees F
- Lightly oil a 9-inch nonstick springform pan
- Mix together oat flour, baking soda, baking powder, and salt and set aside
- In a large mixing bowl, whisk together sugars, orange juice, olive oil, vanilla yogurt, vanilla, and orange zest
- Add dry ingredients to wet ingredients & mix until just combined
- Pour batter into pan
- Bake for 35 minutes
- Allow cake to cool completely before removing from pan
- Sprinkle powdered sugar before serving, if desired
Notes
- This is a gluten-free cake
- You can also make this cake vegan by omitting the vanilla greek yogurt and increasing the olive oil to 1/2 cup
Enjoy!!
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This is a delicious baked casserole to make for dinner, with lots left over to meal plan for meals ahead. It is also full of nutrients and fiber!
Broccoli & Quinoa Bake
Broccoli & Quinoa Bake
Ingredients:
- 2 tablespoons of vegan butter
- 2 teaspoons of garlic powder
- 2 tablespoons of flour
- 1 teaspoon of paprika
- 1/2 teaspoon salt
- 1/2 teaspoon of black pepper
- 1 cup of nutritional yeast
- 1 medium onion, diced (about 1/2 cup)
- 6 cups of raw broccoli (or two packs of frozen broccoli, prepared & drained)
- 2 cups of plain oat milk
- 1 cup dry quinoa (prepare according to package directions)
- Breadcrumbs if desired
Directions:
- Preheat oven to 350 degrees F
- Prepare quinoa according to package directions – set aside
- Steam broccoli, drain water – set aside
- In a large sauce pan, melt vegan butter and add diced onions, sautéing for about five minutes
- Add flour, garlic powder, and paprika, stirring until combined and absorbed by the butter-onion mixture.
- Slowly add oat milk, whisking as you pour.
- Cook for about 5 minutes, whisking until thickened.
- Add nutritional yeast, salt & pepper to mixture, whisking until combined and smooth.
- Add cooked quinoa and cooked broccoli, stirring until combined.
- Pour into 13×9 glass pan (slightly coat pan with cooking spray or vegan butter)
- Top lightly with breadcrumbs, if desired
- Cook for 15 to 20 minutes
Enjoy!! 🙂
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Springtime feels like chia pudding time! Chia pudding is delicious for breakfast or as an anytime snack, and it is full of healthy fats & fiber.
Chia Seed Pudding
Mix two tablespoons of chia seeds with 1/2 cup of any plant-based milk – stir again after 10 minutes and chill. I love to mix in a scoop of protein powder to boost my protein intake, and you can also add strawberries on top, a dollop of yogurt, or anything you want! Enjoy! 🙂
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This recipe is from Forks Over Knives. It is an awesome plant-based burger, and definitely my favorite veggie/plant burger I have eaten.
Black Bean Burgers
- PREP-TIME: 30 MINUTES / COOK TIME: 30 MINUTES
- YIELDS 6 BURGERS
This burger is a delicious and healthy alternative to beef burgers. Use your favorite salsa & feel free to add a little bit of hot sauce if you like. For a better hold, prepare the patties the day before and store in your refrigerator overnight.
INGREDIENTS
- 1 cup cooked brown rice
- 1 15-ounce can black beans
- ½ onion, diced
- ¼ cup corn
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- ¼ teaspoon chili powder
- ¼ cup cornmeal (You can sub 1/4 cup of oat flour OR 1/4 cup of flax meal)
- 2 tablespoons salsa
INSTRUCTIONS
- To cook the brown rice, bring ½ cup of rice and 1 cup of water to a boil in a pot. Once boiling, reduce heat to simmer. Once water is absorbed, taste rice to see if fully cooked. If not, add a little more water and let simmer until it’s ready. Boil beans until soft or drain canned beans. Pour beans in a medium size bowl and mash them with your hands, potato masher, or fork.
- Preheat oven to 350º F. Lay a piece of parchment paper on sheet pan.
- Sweat the onion in a sauté pan. Sweat means the moisture comes from the veggies so no oil is needed. Just remember to keep a lid on the pan. If the onions do start to stick, add a little bit of water. When onions become translucent add corn and spices. Cook for a few more minutes.
- Add cornmeal, salsa, veggies, and rice to bean bowl. Mix everything together so there is an even consistency. Feel free to do this with your hands. Then form mixture into patties. A good thickness is about ½ inch and I like to make mine around 3 inches in diameter.
- Place patties onto parchment paper and bake for 15 minutes at 350ºF. Flip the patties and bake for another 15 minutes. Garnish as desired – enjoy!!
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Hummus is a perfect choice for a snack, a sandwich spread, or a dip for crackers & veggies. I love to roast extra veggies at dinner, and then use the chilled veggies the next day with a hummus dip! Chickpeas are an excellent source of fiber, protein, vitamins & minerals. Here is a hummus recipe for you with added lemon & basil. Enjoy!!
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Do you get energy slumps at times throughout the day? I love these energy bites to help me be a Ball of Energy! Loaded with healthy Omega-3 fats and oats for sustained energy, these are absolutely delicious. Whip up a batch and go do great things!
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This yummy cheesy bean & tomato recipe is so delicious!! You can use this as a dip for your favorite chips or crackers, or in a bowl all by itself!! I used white kidney beans, but pinto beans or black beans would be delicious, too. I topped it off with some sour cream.
CHEESY BEAN TOMATO SKILLET
INGREDIENTS
- 2 TBL olive oil
- one small onion, diced
- 1 tsp garlic powder
- 15-ounce can of diced tomatoes, low sodium
- 1 tsp of Italian seasoning
- 1 tsp salt
- 1/2 tsp pepper
- 2 14-ounce cans of any favorite beans, drained and rinsed (I used white kidney beans)
- 2-3 cups of raw spinach
- 1/4 cup of fresh basil
- 1/4 cup of water
- 2 cups of grated Colby cheese
INSTRUCTIONS
- In a large frying pan over medium heat, add olive oil, diced onion, and garlic powder. Cook for a couple of minutes.
- Add in tomatoes, Italian seasoning, sale and pepper. Stir.
- Add in the beans and bring to a simmer.
- Add spinach, then stir in basil and water.
- Remove the pan from heat and add grated Colby cheese on top.
- Cover with lid and let the cheese melt.
Enjoy!!!!
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If you love BBQ, or any other sauce, this veggieball recipe is for you! Perfect for football afternoons or anytime. These veggieballs are quick, easy, healthy, and cost about five dollars total. I made them yesterday and they did not last long! They are delicious served over rice or all by themselves – enjoy!
BBQ VEGGIEBALLS
Ingredients:
- 1 can chickpeas
- 3/4 cup of couscous
- 1/2 onion
- 2 garlic cloves
- 1 tablespoon paprika
- 1 tablespoon of soy sauce
- salt & pepper to taste
Directions:
- Preheat oven to 400 degrees
- prepare couscous according to package directions; set aside
- drain chickpeas and put in blender/food processor/Vitamix
- Add remaining ingredients
- Add prepared couscous
- Pulse until blended-don’t over blend
- Roll into balls and bake for 30 minutes, stirring halfway
- Eat with favorite sauce
- I used BBQ sauce and they were delicious!
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Cozy baking in the wintertime is the best! I had some cranberries left over and my orange tree is overflowing with oranges, so I made up this gluten free bread recipe. It turned out surprisingly delicious!! You can add more walnuts if you desire to increase the healthy Omega 3 fats.
CRANBERRY ORANGE BREAD
Ingredients
- 2 cups oat flour
- 1/2 cup brown sugar
- 1 1/2 teaspoons baking powder
- 3/4 teaspoon salt
- 1/2 teaspoon baking soda
- 1/4 cup nonfat vanilla greek yogurt
- 1 tablespoon grated orange peel
- 1 tablespoon maple syrup
- 3/4 cup orange juice
- 1 egg
- 1 cup fresh, canned, or frozen cranberries, chopped
- 1/4 cup chopped walnuts
Directions
- Heat oven to 350 degrees. Use parchment paper to line a loaf pan.
- Mix oat flour, brown sugar, baking powder, salt, and baking soda; stir in yogurt.
- Stir in orange peel, orange juice, maple syrup, and egg just until moistened.
- Stir in cranberries and nuts.
- Spread in loaf pan.
- Bake for 55-60 minutes, or until wooden pick comes out clean.
Enjoy!!!
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It is the time of year for all things pumpkin! I LOVE Autumn. It brings a breath of fresh air, and not to mention cooler weather. It is the perfect time to bake some pumpkin bread! This recipe is delicious and also very healthy. Enjoy!recipe is from Forks Over Knives. It is an awesome plant-based burger, and definitely my favorite veggie/plant burger I have eaten.
Autumn Pumpkin Bread
Ingredients
- 1 tablespoon canola oil plus 1 tablespoon of vanilla non-fat Greek yogurt
- 1/3 cup honey
- 1/3 cup vanilla non-fat Greek yogurt
- 1 teaspoon vanila extract
- 1 1/2 cups of pumpkin puree
- 1 egg
- 1 teaspoon baking soda
- 1 1/2 teaspoons ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground cloves
- 1/4 teaspoon salt
- 1 1/2 cups of oat flour
Instructions
- Preheat oven to 325 degrees F.
- Line a loaf pan with parchment paper
- Whisk oil plus 1 tablespoon of vanilla Greek yogurt and honey together, adding the egg and 1/3 cup Greek yogurt. Add in the pumpkin puree and vanilla.
- In a separate bowl, stir together baking soda, cinnamon, nutmeg, cloves, salt, and flour. Add to wet ingredients.
- Spread the batter into the prepared loaf pan
- Bake for 30 minutes, then lightly tent with foil. Bake for another 30 minutes until a toothpick inserted in center comes out clean. Sprinkle with pumpkin pie spice mixed with a little sugar, if desired.
Enjoy and Happy Autumn!!!!
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Sunburst Nutrition 