Berry Chia Smoothie Bowl

Smoothie bowls are a great way to start the day or for a healthy boost during the afternoon. They’re satisfying and full of antioxidants!



1 heaping cup organic frozen mixed berries

1 small ripe banana (sliced and frozen)

2-3 Tbsp light coconut or almond milk (plus more as needed)

1 scoop plain or vanilla protein powder of choice* (optional)


1 Tbsp shredded unsweetened coconut (desiccated)

1 Tbsp chia seeds

1 Tbsp hemp seeds

Granola (optional)

Fruit (optional)

See the entire recipe and directions at the Minimalist Baker.

Slow Cooker Granola Recipe

This simple recipe makes a fabulous granola that’s easily customizable and is a wonderful snack on it’s own or added to yogurt!


4 cups old-fashioned oats

1 cup sliced almonds

1 cup unsweetened coconut flakes

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1/4 teaspoon salt

1/2 cup coconut oil, melted

1/2 cup maple syrup

1 cup dried cherries

See the entire recipe and directions at Taste of Home.


Aij (Colombian Salsa)

This is a recipe developed by Theresa, one of the owners at the store. It’s a Colombian or Peruvian sauce or salsa pronounced “ah-hee”. From the ingredient listing it sounds like it would be extremely spicy, but amazingly, it’s not, and is absolutely fabulous on watermelon, grilled veggies, and even chicken or fish.


10 Jalapeno peppers, seeds and membrane removed

1/4 cup white vinegar

1/4 cup lemon juice

1 1/2 cups chopped green onion, white and light green only

1 cup chopped fresh cilantro

2/3 cup chopped fresh mint

1 large clove of crushed garlic

1 tsp. salt

1 tsp. honey 


Place all ingredients in a food processor or blender.

Process ingredients for 1 to 2 minutes. Aji will be slightly chunky. Refrigerate at least 12 hours for ingredient flavors  to blend. Add water if desired for a thinner consistency.


This is a wonderful, fresh tasting condiment for a variety of foods, or even just for dipping with bread or chips. 

Keto Pancakes (Grain Free, Low Carb)

These high protein pancakes are wonderful for keto and low carb dieters. Since the pancakes are made with eggs and cottage cheese they will also help you to feel satisfied longer.

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4 eggs

7 oz. cottage cheese

1 tbsp ground psyllium husk powder

2 oz. butter or coconut oil

See the entire recipe and directions at the Diet Doctor.

Roasted Asparagus Salad with Chickpeas and Potatoes

This is a wonderful salad that is made especially delicious by the addition of fresh asparagus that is found at the Palos Heights Farmer’s’ Market!



  • 2 medium gold or red potatoes (about 10 ounces)

  • 1 cup cooked chickpeas

  • 1 bunch asparagus, trimmed and sliced into 1-inch pieces

  • 1 small onion cut into thin wedges

  • 2-3 cloves garlic, unpeeled

  • 1/4 cup fat-free balsamic vinaigrette 

  • Salt and freshly ground black pepper to taste

See the entire recipe and directions at the Fat Free Vegan Blog.

Vanilla Pumpkin Seed Bites (Only 4 Ingredients!)

Pumpkin seeds are a great source of healthy fats as well as iron, magnesium, and zinc. They’re delicious to eat right out of the bag, but this simple recipe is extra delicious, and makes pumpkin seeds into a wonderful, slightly sweet snack! This recipe is vegan, Paleo, and grain free!



115 g 1/2 cup pumpkin seeds

1 tsp vanilla extract

2 tsp maple syrup

2 tsp coconut sugar

Water, boiled

See the entire recipe and directions at the Wallflower Kitchen!

Keto Pizza Crust (Grain Free, Low Carb)

This pizza crust is perfect for people on keto and gluten free diets since it is completely grain free! It makes an amazing pizza crust! It’s also very filling, which helps with portion control.

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1 3/4 c. shredded mozzarella cheese

3/4 c. almond meal/flour or 1/4 c.

2 tbsp cream cheese

1 egg

pinch salt to taste

1/2 tsp dried rosemary/ garlic (optional)

your choice of toppings

See the entire recipe and directions at Ditch the Carbs.

Marinated Lentil Salad

I am a bean lover, and lentils are one of my very favorites. They’re quick cooking when compared to other legumes and are low in calories but high in plant protein, iron, folate, and fiber! This delicious salad is a great way to serve them, and it’s especially nice since it stores well.




  • 1 lemon

  • 1/4 cup olive oil 

  • 2 cloves garlic, minced 

  • 1/2 Tbsp dried oregano 

  • 1/2 tsp salt

  • Freshly Cracked Pepper


  • 1 cup dry brown lentils 

  • 1/2 bunch parsley 

  • 1 pint grape tomatoes 

  • 1/4 small red onion 

  • 2 oz feta, crumbled (if you’re dairy free like me, it’s still delish without the feta)

See the entire recipe and directions at Budget Bytes.

Asparagus Greek Chopped Salad

Asparagus is such an unexpected ingredient and a really delicious addition to a Greek salad. Spring is the best time for fresh, beautiful asparagus, and it tastes absolutely wonderful in this recipe!




½ lb asparagus

1 tbsp olive oil

salt and ground black pepper


1 cup cherry tomatoes — cut in half

½ medium red onions — sliced

1 cup yellow bell pepper — chopped

1 cup cucumber — chopped

1 cup Kalamata olives

1 tbsp feta cheese — chopped


1 tbsp freshly squeezed lemon juice

2 tbsp extra virgin olive oil

1 clove of garlic — minced

Salt and fresh ground black pepper to taste

See the entire recipe and directions at Primavera Kitchen.

Spring Chili Soup with Carrot and Zucchini Noodles

If you’re like me and have an unused spiralizer sitting in your cabinet, this is a perfect reason to bring it out! It’s a wonderful, light recipe for the cooler nights of spring.



2 tablespoons extra virgin olive oil

1 yellow onion, medium diced

1 large red bell pepper, medium diced

2 small ribs celery with leafy tops, medium chopped

4 cloves garlic, pressed, grated or finely chopped

¾ tablespoon ground chipotle pepper powder

⅔ cup fresh corn cut from the cob

1 28-ounce can plum tomatoes with the juice, pulsed a few seconds in the food processor or broken up by hand

1 16-ounce can organic kidney beans, drained and rinsed

1 quart vegetable stock or organic chicken stock

1 pinch crushed red pepper flakes

⅛ level teaspoon cayenne pepper (omit for less heat if desired)

¾ tablespoon chili powder, your choice of brand and heat level

1 teaspoon ground cumin

1 tablespoon sea salt

½ teaspoon freshly ground black pepper

½ teaspoon fresh thyme leaves (or ¼ teaspoon dried)

½ tablespoon organic honey (preferably raw and local)

For the noodles:

1 zucchini, at least 1.5 inches in diameter

1 carrot, at least 1.5 inches in diameter

See the entire recipe and directions at Elizabeth Rider’s blog.

Lemon Glazed Donut Holes (Keto, Paleo, GF, Vegan)

If you’ve ever made regular donuts from scratch, this recipe is 1000 times easier since it’s made almost entirely in a blender. It’s also secretly healthy and makes an amazing sweet treat!


The ingredients are simple and wholesome. Nothing crazy or unusual. Nothing artificial.

  1. almond flour

  2. neutral oil (I used avocado oil)

  3. lemon

  4. monk fruit (or coconut sugar)

See the entire recipe and directions at Pretty Pies.

Healthy Granola Recipe

Granola is a wonderful thing to have on hand for a quick breakfast or snack- it’s also amazing added to yogurt or even just plain. This granola recipe is endlessly customizable to fit your individual tastes!



2 cups rolled oats

1/2 cup whole, raw almonds

1/2 cup pepitas

1 teaspoon cinnamon

3 tablespoons maple syrup

2 tablespoons coconut oil, melted

1/2 cup dried unsweetened cranberries

See the entire recipe and directions at Fit Foodie Finds.

Keto Cinnamon Roll Mug Cake

What could be better than this- a one minute cinnamon roll mug cake that’s Keto friendly?? Yes please!

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1 scoop vanilla protein powder 32-34 grams

1/2 tsp baking powder

1 T coconut flour

1/2 tsp cinnamon

1 T granulated sweetener of choice*

1 large egg OR 1/4 cup liquid egg whites see notes for Vegan option

1/4 cup milk of choice I used unsweetened almond

1/4 tsp vanilla extract

1 tsp granulated sweetener of choice

1/2 tsp cinnamon

For the glaze:

1 T coconut butter melted

1/2 tsp milk of choice

pinch cinnamon

See the entire recipe and directions at the Big Man’s’ World.

One Bowl Vegan Banana Bread (GF)

This delicious and healthy banana is quick to whip up and makes an amazing breakfast or snack!


1 batch flax egg* (1 flax egg = 1 Tbsp / 7g flaxseed meal + 2.5 Tbsp /37 ml water)

3 medium ripe bananas (3 bananas yield ~1.5 cups or 425 g)

1/4 heaping cup unsalted almond butter (or sub other nut or seed butter)

3 Tbsp avocado oil (or melted coconut oil)

1/2 cup coconut sugar (or sub organic brown sugar)

2-3 Tbsp maple syrup (or sub agave nectar or coconut nectar)

1/2 tsp sea salt

3/4 cup unsweetened almond milk (or other dairy-free milk, such as rice or hemp)

1 Tbsp baking powder

1 ¾ cup almond meal (ground from raw almonds)

1 ¼ cup gluten-free flour blend*

1 ⅓ cup gluten-free oats

1/2 cup chopped raw walnuts

See the entire recipe and directions at the Minimalist Baker.

Edamame Quinoa Salad

With March on the way, I'm basically pretending it's spring. Well, this is a perfect salad for pretending it's springtime, it's fresh and delicious- plus it's full of good vegetarian protein!


2 cups uncooked quinoa
4 cups water
1/2 teaspoon salt
1 cup celery , sliced
1 (15-oz) can corn, drained
1 (15-oz) can garbanzo beans, rinsed and drained
3/4 cup cilantro, finely minced
1 heaping cup dried cranberries
1 (12-oz) package edamame, cooked and shelled
2 red bell peppers, diced
1 cup sliced almonds (or any nut you like)
3 Tablespoons olive oil (more or less to taste)
5 Tablespoons lime juice (more or less to taste)
salt to taste

See the full recipe and directions at The Girl Who Ate Everything.

Keto Crispy Flaxseed Waffles

These low carb, keto friendly waffles are full of healthy flaxseed, which give these waffles a huge omega 3 boost! They’re a great way to start the day!

flax waffles.jpg

2 cups roughly ground golden flaxseed

1 tablespoon gluten-free baking powder

1 teaspoon sea salt

5 large eggs, I used pastured eggs

½ cup water

⅓ cup avocado oil or extra-virgin olive oil or melted coconut oil

1 tablespoon fresh herbs (if making savory) or 2 teaspoons ground cinnamon

See the entire recipe and directions at Healthful Persuit!

Vegan Thai Soup

This comforting soup is comforting and absolutely delicious, plus it’s vegan and keto friendly!

  • 1/2 julienned red onion

  • 1/2 julienned red bell pepper

  • 3 sliced mushrooms

  • 2 cloves of garlic, finely chopped

  • 1/2-inch piece of ginger root (about 1 cm), peeled and finely chopped

  • 1/2 Thai chili, finely chopped*

  • 2 cups vegetable broth or water (500 ml)

  • 1 14-ounce can coconut milk (400 ml)

  • 1 tbsp coconut, cane or brown sugar

  • 10 oz tofu, cubed (275 g)

  • 1 tbsp tamari or soy sauce

  • The juice of half a lime

  • A handful of fresh cilantro, chopped

See the entire recipe and directions at the Simple Vegan Blog.

Grain Free Seed Crackers

These crackers are delicious and so healthy, while being perfect for special diets, whether you’re gluten free, paleo, low carb, vegan, or just want to have a tasty snack that’s good for you!



½ cup pumpkin seed (pepitas)

1 cup ground flaxseed

⅓ cup sesame seed

¼ cup chia seed

1 tsp salt

1¼ cup water

Additional Flavorings:

Add up to 2 tablespoons of your favorite herbs and spices. I added ½ tsp granulated garlic, 1 tsp thyme and 1 tsp basil.

See the entire recipe and directions at Downshiftology.

Almond Butter Baked Apples (Paleo)


4 medium-size apples (I like to use Honeycrisp apples but any kind will work)

8 tablespoons almond butter (I like Justin’s Vanilla Almond Butter)

12 pecan pieces, chopped (or walnuts)

1/3 cup raisins (or cranberries or Goji berries)

1/3 cup shredded coconut

1/4 cup pepitas (or sunflower seeds)

1/2 teaspoon cinnamon

1/4 teaspoon fine sea salt

pure maple syrup for drizzling

See the full recipe and directions at Making Thyme for Health.