Garlic Butter, White Wine, and Kale Mac and Cheese

WHAT’S INSIDE:

• garlic, butter, and kale - we’re zhuzh-ing up boxed mac with this trio. minced garlic and beautiful green kale are gently sauteed in fragrant silky butter. mmmm.

• white wine - crank it up one more notch, why not?!

• Banza Shells & White Cheddar Mac & Cheese - my GO-TO pantry staple for a quick, easy, creamy, cheesy and oh-so-comforting dinner. it’s made with chickpeas, so it’s high in protein and fiber and therefore much more satisfying and satiating.

RECIPE:

1 box Banza Shells & White Cheddar Mac & Cheese 
¼ cup dry white wine (or chicken broth) 
4 tbsp unsalted butter, divided 
2 tbsp unsweetened milk (dairy or non-dairy) 
2 tbsp plain low-fat Greek yogurt 
3 stems of curly kale, washed and dried 
3 garlic cloves, peeled 
Fresh parm
Salt and pepper, to tase 

1. Bring a small pot of lightly salted water to a boil. Add the shells and stir gently. Cook for about 6-7 minutes, reserving ¼ cup pasta water at the very end just before you drain. Do not rinse! Set aside. 

2. Peel the leaves off the kale stems and discard the stems. Roughly chop the leaves, mince the garlic, and set aside. 

3. Heat a large nonstick skillet over low heat and melt 2 tbsp butter. Add the minced garlic and stir, cooking for about 2 minutes until the garlic is fragrant and softened. Add the kale, stirring occasionally to let it steam and wilt. Finally, slowly pour in the wine along with a pinch of salt and stir. Let this cook over low heat for about 3-4 more minutes, then turn the heat off and set aside. 

4. In the small pot, melt the remaining 2 tbsp of butter over low heat. Add the milk and greek yogurt and stir with a wooden spoon until combined. Add the pasta followed by the cheddar packet and pasta water. Stir to coat the shells completely. Taste and adjust seasoning if needed. Finally, gently fold in the sauteed garlicky white wine kale. 

5. Top with fresh grated parmesan, a sprinkle of salt and pepper, and enjoy! 

Simple One-Dish Roasted Chicken & Potatoes

WHAT’S INSIDE:

• bone-in, skin-on chicken thighs - if you want the juiciest, most flavorful chicken dish, bone-in skin-on chicken thighs are the way to go. yes, they pack a few more calories, but a rich, satisfying flavor comes along with that. bone-in thighs are a great source of collagen protein, in addition to the essential amino acids they provide!

• potatoes - the perfect starch to soak up those silky, melt-in-your-mouth garlicky chicken juices.

• garlic and shallot - no explanation needed.

• avocado oil - we’re using avocado oil here because of its high smoke point. olive oil can’t withstand temps above 350F, while avocado oil endures temps of up to 450F.

• apple cider vinegar, honey, dijon - flavor! these three ingredients pack a punch, while keeping this dish simple and satisfying.

RECIPE

5-6 bone-in, skin-on chicken thighs 
1 lb baby potatoes, washed
3 garlic cloves, peeled and minced 
1 small shallot, diced 
¼ cup avocado oil 
2 tbsp honey 
2 tbsp apple cider vinegar (or lemon juice) 
1 tbsp dijon mustard 
½ tsp ground cumin 
½ tsp ground paprika 
Salt and pepper to taste
2 sprigs fresh rosemary 
mixed greens with your favorite vinaigrette (or leftover marinade from this recipe)

1. Preheat the oven 425F and lightly grease a 9x13 rimmed baking dish with avocado oil. 

2. Chop the potatoes into 1-inch chunks and spread into a flat layer in the bottom of the baking dish. Set aside. 

3. In a small bowl, whisk together the oil, honey, vinegar and mustard until smooth. Stir in the garlic, shallot, and spices. This is your marinade! Drizzle half over the potatoes, tossing to combine. Bake for about 8 minutes, then remove from the oven. 

4. Lay the chicken thighs over the top of the potatoes, gently nestling them into one almost even layer. Drop a dollop of marinade over each chicken thigh and lay the rosemary over the potatoes. Bake for 28-30 minutes, or until the chicken is cooked through to an internal temp 165F. You can flip them halfway through for a more even bake, but you don’t need to. 

5. Remove from the oven and cool slightly before serving over mixed greens. Enjoy! 

6. Store leftovers in an airtight container in the fridge for up to 4 days.

The Best Cashew Chicken Stir-Fry

WHAT’S INSIDE:

• boneless, skinless chicken breast (or thigh) - a high-quality versatile protein source! take your pick between breast or thigh - it’s totally up to you. just make sure you’re using boneless, skinless. I wouldn’t recommend leaving this out, as the protein is essential for appetite and blood sugar regulation, muscle protein synthesis, and more.

• peppers and broccoli - fiber, micronutrients, delicious flavor and the perfect crunch! add some color and antioxidants to this dish with red, yellow, or orange bell pepper, and green broccoli (I think it’s always green).

• cashews - a fantastic source of monounsaturated fats! the cashews in this dish, though I don’t know where they came from, are essential. again, I don’t know why, but they just are. don’t leave them out (unless you’re allergic, of course)!

• soy sauce // tamari - which to choose?? well, if you prefer to or need to limit the gluten in your diet, tamari is probably the best option for you. if gluten isn’t an issue, traditional soy sauce will do just fine. either way, I’d recommend seeking out the low-sodium or reduced-option - boy, can the sodium add up real quick!

• rice // cauliflower rice - which to choose? if you’re looking to bump up your carbs (or hate cauliflower), traditional rice of any variety is probably your best pick. if you’re looking to reduce your carbs (or don’t feel like cooking a pot of rice), cauliflower rice is probably your best pick! thankfully, you should be able to find fully-cooked, frozen versions of either option at your local grocery store. I know for a fact that good ol’ TJ’s carries both.

RECIPE

1.25 lbs boneless skinless chicken breast, cubed into 1” pieces
2 cups chopped red bell peppers (about 2 peppers)
2 cups chopped broccoli florets (about 1 medium head)
2 garlic cloves, minced
⅓ cup lightly salted cashew pieces
1 teaspoon olive oil
Salt and pepper, to taste
3 tablespoons low-sodium soy sauce or tamari
3 tablespoons sweet or spicy chili sauce
1 tablespoon rice vinegar
1 teaspoon honey
1 teaspoon sesame oil
1 teaspoon water
½ teaspoon flour
Cooked rice or cauliflower rice, for serving
Chopped green onion, for garnish
Sesame seeds, for garnish

1. Heat a large nonstick skillet over medium heat and coat with the olive oil. Add the broccoli and season with a dash of salt. Cook until slightly tenderized, or about 5 minutes. You can add about 1 tablespoon of water to the skillet to help tenderize the broccoli.

2. Next, add the bell pepper with another dash of salt, and continue cooking until the bell pepper softens, or about 3-4 minutes. Transfer the veggies to a plate or bowl while you cook the chicken.

3. Add the chicken to the skillet with a dash of salt and cook until seared all around and the internal temperature of the thickest pieces reaches 165F. Add the minced garlic and veggies back to the skillet and stir.

4. Whisk together the soy sauce, sweet chili sauce, rice vinegar, honey and sesame oil in a small bowl until combined. Add the water and pour the sauce into the skillet over the chicken and veggies. Stir in the cashews, as well.

5. Sprinkle the flour over everything and stir well. Let the sauce come to a simmer, stirring occasionally. Once simmering, turn the heat off and allow the skillet to sit for 1-2 minutes.

6. While you wait, prep the bowls. Add rice or cauliflower rice to 4 bowls and then lay the cashew chicken over the top. Garnish with green onion and sesame seeds and enjoy!

7. Store leftovers in an airtight container in the fridge for up to 4 days.

Easy Enchilada Bake

WHAT’S INSIDE:

• lean ground beef (grass-fed) - there’s just something about a rich, high-quality red meat that pairs so well with a mildly spicy enchilada sauce. sure, you could swap in ground turkey or chicken, but… it’s not the same. opt for the grass-fed and grass-finished for the most nutrient-dense ground beef.

• peppers, onions, garlic - the holy trinity. also, fiber and micronutrients :)

• enchilada sauce - red is a must! but that’s just my opinion, so you can find your favorite. usually, I’d recommend seeking out a low-sodium version, if you can find it.

• tortillas - again, use your favorite here! I’ve linked my favorite in the recipe below. one of the best things about this recipe is that it doesn’t require you to roll the contents up in a tortilla, so you don’t have to worry about the tortillas cracking (ahem, corn tortillas). everything is conveniently piled in neat little layers.

• cheese - if you’re looking for a dairy-free recipe, this one can certainly be that for you. I’m a cheese-lover, but I did try this without cheese, and it was still delicious!

• toppings - essential. Greek yogurt, avocado, cilantro, and a dash of hot sauce are my favs!

RECIPE

2 lbs lean ground beef (85% or higher)
3 medium-size bell peppers, diced 
1 small white onion, peeled and diced
3 garlic cloves, peeled and minced 
1 tbsp olive oil 
1 packet of taco seasoning 
Salt, to taste 
1 15-oz jar of enchilada sauce 
Your favorite tortillas (I love the Siete Cassava Flour tortillas)
Shredded cheddar cheese, if desired 
For serving: 
Avocado or guacamole 
Greek yogurt
Fresh cilantro 

1. Start by cooking the meat. Heat a large nonstick skillet with about ½ tablespoon of olive oil over medium heat. Add the ground beef and use a wooden spoon or spatula to break it up into smaller chunks. 

2. Once just about cooked through, add the taco seasoning with a splash of water and stir to coat the meat. Cook for 2-3 additional minutes and then taste, and salt as needed. Remove from heat, transfer the meat to a bowl and set aside. 

3. In the same skillet over medium heat, add the diced bell peppers and cook for 2-3 minutes. Add the onion and garlic and continue cooking until the veggies are just browned and a little tender. Remove from heat, transfer to a bowl and set aside.

4. Preheat the oven to 425F and lightly grease a 9x13 baking dish with avocado oil or butter. 

5. Start by coating the bottom of the baking dish with just enough enchilada sauce to cover the surface. Place a layer of tortillas over the top. You can tear your tortillas into various shapes as needed to cover as much of the baking dish as possible. 

6. Spread another thin layer of enchilada sauce over the top of the tortillas. Add a layer of ground beef, followed by veggies, and then shredded cheddar. Repeat this layering process until you’ve filled your baking dish. 

7. Bake at 425 for about 18 minutes. Remove the dish from the oven and top with an additional thin layer of shredded cheddar cheese. Turn the oven to broil and cook for another 3-4 minutes, or until just browned and crispy around the edges. 

8. Remove from the oven and cool slightly for 5-8 minutes before serving. Enjoy! 

Mediterranean Chicken Bowls with Home Fries

WHAT’S INSIDE:

• boneless, skinless chicken breast - PROTEIN!

• yellow potatoes - CARBS! in the best form :)

• romaine, cabbage, and spinach - some non-starchy colorful veggies for micronutrients and fiber.

• goat or feta cheese - tangy semi-soft cheese to add a little creaminess, healthy fats, protein, and calcium. for most people - even those with dairy difficulties, goat or feta cheese can be easier to digest.

• olive oil - that’s right, we’re making our own dressing! most store-bought dressings are made with more grain and seed oils than olive oil.

RECIPE

For the bowls:
1lb boneless skinless chicken breasts
2 lemons
3 cloves garlic 
2 teaspoons dried oregano
1 teaspoon dried basil 
3 tablespoons olive oil, divided 
4 medium yellow potatoes 
Salt and pepper 

For the salad:
2 cup chopped romaine 
2 cups chopped purple cabbage 
1 cup chopped spinach
1 small cucumber, diced 
¼ cup finely diced red onion
½ cup fresh parsley, finely chopped 
Juice from 1 full lemon 
3 tablespoons olive oil 
1 teaspoon dijon mustard 
1 teaspoon honey 
Salt and pepper to taste 
Crumbled goat or feta cheese, for garnish
Optional:
Kalamata olives
Roma tomatoes, chopped 
Pine nuts

1. Begin by marinating the chicken. In a large airtight container, add the chicken breasts. Squeeze the lemon juice over the top, then add the olive oil, dried herbs, garlic, and salt and pepper. Shake until the breasts are coated with the marinade. Refrigerate for 4-12 hours. 

2. Prep the potatoes. Wash, scrub, and dry each potato. Slice into wedges or fries, and set aside. 

3. Bring a large pot of lightly salted water to a boil. Add the sliced potatoes and cook until just tender, about 8-10 minutes. Drain in a colander and set aside. 

4. Next, cook the chicken. Heat a large skillet over medium heat and coat with 1 tablespoon olive oil. Add the chicken breasts and some of the remaining marinade and cook for about 6-7 minutes on each side, or until the internal temperature reaches 165F. Transfer to a plate and set aside.

5. Rinse the skillet or use a new one for the potatoes. Heat the skillet over medium and coat with the remaining tablespoon of olive oil. Add the potatoes and cook until charred on each side, and completely tender in the center. This took about 8-10 minutes for me, flipping each wedge every couple of minutes. Transfer to a plate and set aside. 

6. Make the salad. Toss the romaine, cabbage, spinach, cucumber, red onion, &fresh chopped parsley in a large bowl. whisk together the lemon juice, olive oil, mustard, honey, & salt and pepper in a small bowl until smooth. Drizzle over the greens & toss to combine. If using the kalamata olives, tomatoes,&/or pine nuts, add them now. 

7. Time to serve! plate the chicken & potatoes next to the salad &garnish with goat or feta cheese, if desired. 

8. Store leftovers in an airtight container in the fridge for up to 5 days. Enjoy! 

Easy Air-Fried Salmon (crispy and juicy!)

WHAT’S INSIDE:

• wild-caught sockeye salmon - this type of salmon is much less fatty than the more widely known farmed Atlantic salmon, but the omega-3 to omega-6 ratio is much healthier. additionally, wild-caught sockeye salmon is free of toxins and antibiotics, unlike its counterpart.

• avocado oil - we’re cooking this fish quickly at almost 400 degrees Fahrenheit, so we want an oil with fatty acids that can handle that heat!

RECIPE:

16 oz wild-caught sockeye salmon
1 tablespoon avocado oil
your favorite seasoning
lemon wedge and cilantro, for garnish (optional)

1. Turn your air-fryer on to “Air Fry” at 375F. Lightly brush with avocado oil.

2. Cut your salmon into 4oz portions, brush with avocado oil, and season as desired. Salt and pepper make for a delicious simple seasoning that leaves room for creative flavoring elsewhere, like hummus or avocado or your favorite healthier dressing.

3. Lay the salmon filets into the air fryer - two at a time, if needed, to prevent over-crowding - and fry for 15-18 minutes or until crispy on the outside and at least 125F on the inside.

4. Remove from the air fryer, cool slightly, and garnish with lemon and cilantro, if using.

5. Serve immediately and enjoy! Store leftovers in an airtight container for up to 4 days.

Spaghetti Squash with Red Meat Sauce (my favorite winter meal!)

This Spaghetti Squash with Red Meat Sauce is my favorite winter meal! There’s nothing more comforting than a rich, meaty red sauce. Let’s lighten it up a bit and make it a healthy winter staple!

WHAT’S INSIDE:

• grass-fed ground beef: rich in omega-3 fatty acids, high-quality protein, iron, and creatine, grass-fed ground beef is one of the 3 main flavor components of this meal. invest in GOOD ground beef - it’s worth it! my go-to ground beef sources are Butcher Box and Niman Ranch (found at Whole Foods).

• red sauce: another main flavor component, red sauce contributes a bold acidity and slightly sweet silky richness to the dish. my favorite jarred pasta sauce EVER is Rao’s - any variety, as long as it’s red sauce. the ingredient list is limited to simple, flavorful, high-quality ingredients - nothing unusual or unnecessary.

• dry red wine: red wine deepens the richness of the sauce, and takes the color to a whole new level of gorgeous red. don’t leave this out! if you’re like me, you’ll pour yourself a glass while you cook :)

• spaghetti squash: for anyone who wants to enjoy a pasta-like meal without the uncomfortable heaviness of traditional pasta, let me introduce you to spaghetti squash! full of fiber and low in carbs, this veg is the perfect substitute to satisfy those pasta cravings.

• fresh grated cheese: stop buying pre-grated cheese, please. grate some part-skim mozzarella and a little salty parm for sprinkling over your red sauce. it’s delicious.

RECIPE:

2 lbs lean grass-fed ground beef (preferable 85-90% lean) 
1 tbsp avocado oil 
Salt and pepper
1 24-oz jar of pasta sauce (Rao’s is my favorite) 
3 garlic cloves, minced 
½ cup dry red wine 
1 large spaghetti squash, cut in half and cleaned 
Grated mozzarella and parmesan for topping

1. Preheat the oven to 420F and place the squash halves face down on a rimmed baking sheet. Pour about ¼” of water onto the baking sheet to help the squash steam in the oven. Bake for about 35-40 minutes. 

2. While the squash bakes, make the sauce. Heat 1 tbsp. avocado oil in a large nonstick skillet over medium heat and add the ground beef, breaking it up into small pieces. 

3. Once the meat has browned, add the minced garlic and cook for 1 more minute. Then, pour in the entire jar of pasta sauce and stir. Simmer for about 4 minutes. 

4. Pour in the wine and stir again. Simmer for anywhere from 10-20 minutes until the sauce has reduced and thickened. Taste and adjust seasoning to your liking as you go. 

5. Remove the squash from the oven and cool slightly before handling. Use a fork to pull the flesh away from the sides of the squash to make the “spaghetti”. 

6. Plate the squash with the sauce on top, and garnish with a sprinkle of grated cheese and additional salt and pepper, if desired. 

7. Serve immediately and enjoy! 

Creamy Pumpkin Mac & Cheese (high-protein!)

This Creamy Pumpkin Mac & Cheese is THE Fall comfort food you will fall in love with this season. This healthier take on a classic will be a staple this season!

WHAT’S INSIDE:

• chickpea pasta - Banza pasta is my go-to when I’m craving this carb indulgence. Banza makes their delicious pasta varieties from protein- and fiber-rich chickpeas, and you would never know. chickpeas, as opposed to traditional refined white flour, yield a pasta with far more protein and fiber per serving than the regular stuff, which helps to slow the body’s absorption of the sugar, keep you full and satisfied for longer, and provide vitamins and minerals like iron, vitamin B6, magnesium, and potassium,

• full-fat Greek yogurt - yes, FULL FAT. for as long as most of us can remember, low-fat dairy has been given the healthy halo, but recent research is suggesting that full-fat dairy may actually be the healthiest option when it comes to dairy (1). in this recipe specifically, the Greek yogurt takes the place of heavy cream or whole milk (which would be used in traditional recipes) to provide additional protein, calcium, vitamin D, and probiotics, as well as a beautiful creamy richness. here’s my favorite!

• sharp cheddar cheese (grass-fed, preferably) - of course. this is an essential component of mac and cheese. go for good quality, grass-fed (if possible) sharp cheddar cheese here. you won’t regret it!

• pumpkin puree - last but not least! the pumpkin puree (NOT pumpkin pie filling) adds another layer of beautiful creamy richness, alongside the savory-sweet flavor of the pumpkin itself. trust me, pumpkin + mac & cheese sounded so odd to me at first, but after the first bite, it all made sense.

RECIPE

8 ounces Banza chickpea pasta shells
1 cup shredded sharp cheddar cheese
1 cup shredded monterey jack cheese
⅔ cup pumpkin puree
½ cup low-sodium chicken broth 
½ cup low-fat Greek yogurt 
⅓ cup reserved pasta water 
1 tbsp grass-fedbutter
 2-3 garlic cloves, minced 
1 shallot, finely diced 
1 tsp chili powder 
1 tsp paprika 
Salt and pepper, to taste

Preheat the oven to 350F and lightly grease an 8x8 baking dish with oil.

1. Start by cooking the pasta. Bring a large pot of salted water to a boil and cook the pasta for about 8 minutes. Drain, rinse, and set aside to cool. 

2. Melt the tablespoon of butter in the large pot and add the minced garlic and diced shallot. Cook for about 3 minutes over low heat, or until translucent and fragrant. 

3. Stir in the pumpkin puree, chicken broth, and Greek yogurt. Whisk until smooth. Pour in the reserved pasta water and 1 ½ cups shredded cheese, and the spices. Stir constantly until the cheese melts. 

4. Add the pasta and stir to coat well. 

5. Transfer to the baking dish and top with the remaining cheese. Bake for about 25 minutes, or until the cheese is fully melted with a lightly golden crust around the edges of the dish. 

6. Remove from the oven and cool for about 5 minutes before serving. Cut into 4-6 portion sizes and serve immediately. 

7. Store leftovers in an airtight container in the fridge for up to 5 days.

Resources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6743821/