Heart Healthy Snacks


Velvety Avocado Pesto Dip

Download or print PDF HERE


  • 2 medium ripe avocados, peeled, pitted, and cut into pieces
  • 1 cup fresh basil leaves
  • 1/4 cup unsalted pine nuts
  • 3 tbs olive oil (extra virgin preferred)
  • 1 tbs fresh lemon juice
  • 3 medium garlic cloves
  • 1/4 teaspoon salt
  • 1/4 teaspoon cracked black pepper

In a food processor or blender, process all the ingredients for about 3 minutes, or until the mixture is fluffy and creamy. Serve with your favorite veggies like celery, carrots, radishes, bell peppers.




Sliced Fruit with Honey Vanilla Yogurt Dip

Download or print PDF HERE


  • 2 cups green or red grapes
  • 2 medium bananas, sliced (about 2 cups)
  • 1 medium red or green apple, cored and thinly sliced
  • 1 1/2 cups fat-free, plain Greek yogurt
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
  • Optional add-ins: sprinkle of cinnamon or pumpkin spice, chopped nuts, seeds


  1. Arrange the grapes and banana and apple slices on a large plate or platter.
  2. In a small bowl, stir together the yogurt, honey, and vanilla extract (and flavor add-ins if desired). Serve with the fruit.

Adapted from https://recipes.heart.org/en/recipes/sliced-fruit-with-honey-vanilla-yogurt-dip


Almond Snack Mix

Download or print PDF HERE


  • 1/3 cup whole, unsalted almonds
  • 2/3 cup whole-grain cereal squares
  • 1/2 cup low-fat granola (without raisins)
  • 1/4 cup dried apricot halves, cut into pieces OR 1/4 cup golden raisins
  • 1/4 cup sweetened, dried cranberries


  1. Preheat the oven to 350°F. Spread the almonds in a single layer on an ungreased baking sheet. Bake for 5 to 10 minutes, or until lightly toasted, stirring once or twice to ensure even baking. Transfer to a plate to cool completely.
  2. Meanwhile, in a large bowl, stir together the remaining ingredients. Stir in the cooled almonds.

Cooking Tip: If all the snack mix isn’t likely to be eaten on the day you make it, we recommend using the golden raisins. The moisture of the dried apricots may cause the cereal to lose its crispness over time. Be sure the almonds are completely cooled when you add them to the mix; otherwise, they will make it



Four Easy Summer Salsas!


  1. Pineapple Jalapeno Salsa
  • 1 cup grilled and diced pineapple
  • 1 cup grilled sweet corn
  • 1 tablespoon diced jalapeno
  • 1/3 cup diced red bell pepper
  • 1/3 cup diced shallots
  • 1tablespoon lime juice
  • Pinch of salt

Mix all the ingredients in a bowl and serve cold.


  1. Watermelon Salsa:
  • 2 cups diced seedless watermelon, 1/4 inch
  • 1/4 small red onion, finely diced
  • 2 tbsp roughly chopped fresh cilantro
  • Juice of 1 lime
  • 1/2 jalapeno pepper, seeded and finely diced
  • 1tablespoon olive oil
  • 1 cup fresh blueberries

Mix all the ingredients in a bowl and serve cold.


  1. Caribbean salsa:
  • 1 Haas avocado, diced
  • 2 large ripe mangos, peeled, seeded and coarsely chopped
  • 1 1/2 tbsp chopped red onion
  • 1-2 tbsp chopped fresh cilantro
  • 2-3 tbsp fresh lime juice
  • Salt and pepper to taste

Mix all the ingredients in a bowl and serve cold.


  1. Shrimp Salsa


  • 16oz cooked peeled shrimp, diced fine
  • 4vine ripe tomatoes, diced fine
  • 6tbsp red onion, finely diced
  • 3tbsp jalapenos, diced fine (more or less to taste)
  • 2tbsp minced cilantro
  • 2limes, juice of (or more to taste)
  • 1/2tsp kosher salt



  • Combine diced onions, tomatoes, salt and lime juice in a non-reactive bowl and let it sit about 5 minutes.
  • Combine the remaining ingredients in a large bowl, taste for salt and adjust as needed.
  • Refrigerate and let the flavors combine at least an hour before serving.
  • Makes 4 1/4 cups.

Caesar-Marinated Chicken Kabobs with Zucchini and Grilled Romaine



  • 2 anchovy fillets, finely chopped
  • 1 small garlic clove, minced or grated
  • ⅓ cup grated Parmigiano Reggiano
  • ¼ cup fresh lemon juice
  • 5 Tbsp 0% Stonyfield Organic Greek Yogurt
  • 1 Tbsp extra-virgin olive oil, plus more if needed for the romaine
  • 1 ½ tsp Dijon mustard
  • ½ tsp freshly ground black pepper
  • 1 ¼ pounds skinless boneless chicken breast or thighs, cut into 1-inch cubes
  • 8 long wooden or metal skewers
  • 1 zucchini
  • 1 large or 2 small heads romaine
  • ½ tsp kosher salt
  • Cooking spray


To make the Caesar marinade

  1. Add the anchovies, garlic and pepper to a large bowl and use your fork to mash into a paste.
  2. Add the cheese, lemon juice, yogurt, 1 Tbsp olive oil, mustard, and pepper and stir to combine.
  3. Reserve half for serving.
  4. Add the diced chicken to the bowl with the remaining dressing and stir to coat.
  5. Set aside to marinate at room temperature for 30 minutes or refrigerate overnight.

For the kabobs

  1. If using wooden skewers on an outdoor grill, soak them in water for at least 30 minutes.
  2. Trim the ends from the zucchini, halve it lengthwise, and cut it into semicircles between ½- and 1-inch thick.
  3. Separately, cut the romaine in half (if using small heads) or quarters (if using a large head), leaving the root ends intact.
  4. Lightly spray or coat the cut sides with oil.
  5. Thread the chicken onto doubled skewers, alternating every few pieces with a slice of zucchini, for a total of 4 kabobs. Place the kabobs on a large plate or baking sheet and, when they’re assembled, season lightly with salt.
  6. Preheat the grill with medium-high heat and oil the grates. Grill the kabobs for 6 to 8 minutes total, turning every 2 to 3 minutes, until the chicken is cooked through and well browned.
  7. When the chicken is done, grill the romaine flat side down until it’s lightly charred in places but still bright green and crisp, about 30 seconds per side.
  8. Serve the romaine alongside the kabobs and drizzle the remaining marinade over both.

Grilled Vegetable Platter with Yogurt Mint Sauce



  • 1cup 0% Greek yogurt
  • 1/4cup fresh chopped mint, divided
  • 2cloves minced garlic, divided
  • 1teaspoon extra virgin olive oil
  • salt and black pepper


  • 2 large red and orange color bell peppers, seeded and cut 1 inch pieces
  • 1 red onion, sliced into 1/4 inch thick rounds
  • 1 pound asparagus, trimmed
  • 1 yellow squash, sliced diagonally 1/4 inch thick
  • 1 large zucchini, sliced diagonally 1/4 inch thick
  • 2 tablespoon extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1teaspoon dried Zataar seasoning
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon pepper


  • Combine yogurt with half of the mint, half of the garlic, 1/4 teaspoon salt and black pepper. Transfer to a small serving bowl. Swirl in 1 teaspoon olive oil on top and garnish with more mint.
  • Heat the grill or grill pan over medium-high heat. When ready oil the grates.
  • Toss the vegetables in a bowl with olive oil, lemon juice, remaining garlic, zaatar, 1/2 teaspoon salt and black pepper, to taste. Grill the vegetables turning occasionally, until lightly charred, about 6 to 10 minutes. Arrange on a platter with the mint yogurt sauce. Sprinkle with remaining mint.

Click here for full recipe and nutritional content: Grilled Vegetable Platter with Yogurt Mint Sauce – Skinnytaste

Grilled Foil Packet Fish



  • 4 boneless, skinless fish filets, 6 oz each (striped bass, salmon, cod or halibut)
  • 1 tsp smoked paprika
  • 1 tsp kosher salt
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp ground cayenne pepper
  • 1/4 tsp ground oregano
  • 1/8t sp black pepper
  • 1/2 lime, juiced
  • 4 teaspoons olive oil
  • 4 pieces Reynolds Wrap® Heavy Duty Aluminum Foil, 12 x 18 inches
  • lime wedges, for serving


  1. Mix the dried spices and seasoning together in a small bowl, squeeze the lime on the fish then rub the seasoning onto fish.
  2. Lay out 4 large sheets of Reynolds Wrap® Heavy Duty Foil 18 x 12. Put the fish in the center of each and drizzle with olive oil.
  3. Bring the short ends of the foil together and fold twice to seal; fold in the sides to seal, leaving room for steam.
  4. Cook the packets.

Grill or campfire:

Preheat a grill to medium high or light a campfire and put a cooking grate in place. Grill the foil packets until the fish is just cooked through, 10 to 12 minutes. Let the packets sit 5 minutes, then carefully open and top with salsa and serve with lime wedges.

Grilled Strawberry Kabobs



  • 1 lb. strawberries
  • Wooden skewers
  • 3 tbsp. melted butter
  • 1 tbsp. honey
  • 1 tsp. lemon zest
  • Pinch kosher salt
  • Lemon wedges


  • Soak skewers in water for 15 minutes.
  • Thread strawberries onto skewers from stem to tip.
  • In a small bowl, whisk together melted butter, honey, lemon zest, and kosher salt.
  • Brush onto skewers.
  • Heat grill or grill pan to medium and grill strawberries on each side until slightly charred. Brush with butter mixture as they cook.
  • Remove from heat, squeeze with lemon and serve.

Click here for full recipe and nutritional content:  https://www.delish.com/cooking/recipe-ideas/a21649605/grilled-strawberries-recipe/

Double Chocolate Avocado Brownies

Download the printed recipe HERE

Rich and fudgy avocado brownies that are every bit as good as “regular” brownies. These heart-healthy brownies are flavorful, dense, and packed with chocolate! Absolutely delicious! (Gluten Free, Dairy Free + Paleo-friendly)

Prep Time:10 mins   Cook Time: 25 mins   Total Time: 35 mins

Servings: 9 servings

Calories: 191kcal

Author: Dani Spies


  • 1 large avocado
  • 1/2 cup mashed banana or apple sauce
  • 1/2 cup maple syrup
  • 1 teaspoon vanilla extract
  • 3 large eggs
  • 1/2 cup coconut flour
  • 1/2 cup Cacao powder
  • 1/4 teaspoon sea salt
  • 1 teaspoon baking soda
  • 1/3 cup chocolate chips


  1. Preheat oven to 350ºF and grease an 8×8″ baking dish or muffin tin with butter, coconut oil or cooking spray.
  2. In a food processor or blender, combine; avocado, banana, maple syrup, and vanilla.
  3. In a large bowl, combine; eggs, coconut flour, cacao powder, sea salt, baking soda and avocado mixture.
  4. Using a hand mixer, blend all ingredients together until well mixed.
  5. Pour mixture into the greased baking dish or muffin tin and sprinkle chocolate chips over the top. You can also mix some into the batter if you like it extra chocolatey.
  6. Bake for about 25 minutes or until set through.
  7. Allow to cool completely before cutting. Cut into 9 squares and enjoy.

Tips For Avocado Brownies

  • Any variety of chocolate chips will work for this recipe. However, to keep the recipe dairy-free and paleo, be sure to use a dairy-free chocolate chip variety. I like to use Enjoy Life Baking Chips or Lily’s Sweets Chocolate Chips. Both are dairy free and Lily’s is made with stevia.
  • When cutting the brownies, try running a sharp knife in hot water, wipe it dry, and move it across the pan of brownies in a sawing motion. Repeat steps for each cut you make.
  • These brownies can be stored in an airtight container in the refrigeratorfor up to 5 days.
  • I recommend cutting these brownies into small pieces as they’re quite rich!

Brownie Variations

  • Mint:Add 1/2 teaspoon mint extract to the brownie batter for a delicious mint chocolate brownie.
  • Extra chocolate:As pictured, add a sprinkle of chocolate chips over the top for a double dose of chocolate goodness.


Serving: 1brownie | Calories: 191kcal | Carbohydrates: 28g | Protein: 5g | Fat: 8g |

Saturated fat: 3g | Cholesterol: 56mg | Sodium: 230mg | Potassium: 289mg | Fiber: 6g |

Sugar: 17g | Vitamin A: 135IU | Vitamin C: 3mg | Calcium: 44mg | Iron: 1mg


Source: Avocado Brownies « The BEST Healthy Brownie Recipe! Clean & Delicious (cleananddelicious.com)


Cinnamon Roll Overnight Oats

Download the printed recipe HERE

It takes just minutes to assemble this healthy no-cook breakfast and you’ll have meal-prepped grab-and-go breakfasts on hand for the rest of the week. Top these delicious vegan oats–inspired by classic cinnamon bun flavors–with fresh or frozen fruit and your favorite nuts and seeds.

Author: Carolyn Casner

Source: EatingWell.com, October 2018

Prep: 5 mins      Total: 8 hrs

Servings: 5


  • 2 1/2 cups old-fashioned rolled oats (see Tip)
  • 2 1/2 cups unsweetened nondairy milk, such as almond or coconut
  • 2 Tbsp honey/maple syrup or Swerve sweetener
  • 2 ½ teaspoons vanilla extract
  • 1 ¼ teaspoons ground cinnamon
  • ½ teaspoon salt


Stir oats, milk, brown sugar, vanilla, cinnamon and salt together in a large bowl. Divide among five 8-ounce jars. Screw on lids and refrigerate overnight or for up to 5 days.


People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

To make ahead: Refrigerate for up to 5 days.

Source: https://www.eatingwell.com/recipe/268775/cinnamon-roll-overnight-oats/

Mediterranean Lettuce Wraps

Download the printed recipe HERE

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.

Author: Robin Bashinsky

Source: EatingWell.com, December 2018


  • ¼ cup tahini
  • ¼ cup extra-virgin olive oil
  • 1 teaspoon lemon zest
  • ¼ cup lemon juice (from 2 lemons)
  • 1 ½ teaspoons pure maple syrup
  • ¾ teaspoon kosher salt
  • ½ teaspoon paprika
  • 2 (15 ounce) cans no-salt-added chickpeas, rinsed
  • ½ cup sliced jarred roasted red peppers, drained
  • ½ cup thinly sliced onions
  • 12 large organic lettuce leaves
  • ¼ cup toasted almonds, chopped
  • 2 tablespoons chopped fresh cilantro/parsley/mint


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

Nutrition Facts

Serving Size: 3 Wraps Each

Per Serving:

498 calories; protein 15.8g; carbohydrates 43.7g; dietary fiber 9.6g; sugars 4g; fat 28g; saturated fat 3.5g; vitamin a iu 2232.6IU; vitamin c 8.6mg; folate 62.2mcg; calcium 162.5mg; iron 4mg; magnesium 103.7mg; potassium 620mg; sodium 567mg; thiamin 0.4mg; added sugar 2g.

Exchanges: 5 Fat, 2 Vegetable, 1 1/2 Lean Protein

Source: Mediterranean Lettuce Wraps Recipe | EatingWell

Mayo-Free Avocado Tuna (or Salmon) Salad

Download the printed recipe HERE

Prep: 10 minutes | SERVINGS: 4


  • 2 slices bread- toasted and cut diagonally (or alternatively, lettuce cups)
  • 1 5-ounce tuna or salmon packaged or canned, drained
  • 2 tablespoons Dijon mustard
  • 2 tablespoons red onion, finely chopped
  • 1/4 of a Fuji apple, finely chopped
  • 1 ripe, fresh Hass avocado, peeled, pitted and cubed
  • 1 tablespoon. fresh lemon juice
  • Black pepper, to taste


  1. In a large mixing bowl, combine the tuna/salmon, Dijon mustard, onion, celery and apple slices.
  2. Add in lemon juice and black pepper to taste. Using a spatula, gently fold in the avocado cubes.
  3. Spoon the tuna salad gently over toast or lettuce.


Source: www.loveonetoday.com

Bryan’s Spicy Red Lentil Soup

Download the printed recipe, click HERE

A spicy red lentil soup that is fast and easy.

Prep: 15 mins Cook: 30 mins
Total: 45 mins
Servings: 6

• 1 teaspoon olive oil
• 1 ½ cups chopped red onion
• salt and pepper to taste
• 1 (28 ounce) can diced tomatoes
• 1 ½ cups frozen chopped spinach
• 2 cups dry red lentils
• 2 cups water
• 2 teaspoons dried basil
• 1 ½ teaspoons ground cardamom
• 1 teaspoon ground cumin
• ½ teaspoon ground cayenne pepper
• ½ teaspoon curry powder

1. Heat the oil in a large pot over medium heat, and cook the onion until golden brown. Season with salt and pepper. Mix in tomatoes, spinach, and lentils, and pour in water. Season with basil, cardamom, cumin, cayenne pepper, and curry powder. Bring to a boil, reduce heat to low, and simmer 25 minutes, stirring occasionally, until lentils are tender.
2. Transfer the soup to a blender (or use a hand held blender), and blend until smooth before serving.

Nutrition Facts
Per Serving:
241 calories
protein 16.7g 33% DV
carbohydrates 41g 13% DV
fat 1.8g 3% DV
sodium 267.9 mg 11% DV

Friendly Chocolate Chip Cookies (Presented by Sue Olson, RD, LD)

Download the printed recipe, click HERE


This is the perfect cookie for those with restrictive diets: they’re gluten-free, dairy-free, egg-free, nut-free, and refined-sugar-free. Don’t worry though, they’re still loaded with flavor!

  • ½ cup tahini
  • ¼ cup + 3 Tbsp maple syrup
  • 3 Tbsp coconut oil, softened
  • 1 tsp vanilla
  • ½ cup shredded coconut, unsweetened
  • ¼ cup cassava flour
  • ¼ cup arrowroot flour
  • ¼ cup coconut flour
  • ½ tsp baking soda
  • ½ tsp sea salt
  • ½ tsp cinnamon
  • ½ cup chocolate or carob chips (dairy-free optional)

1. Preheat oven to 350*F. Line a baking sheet with parchment paper.
2. Place tahini, maple syrup, coconut oil, and vanilla in a mixing bowl and cream together.
3. Add in the dry ingredients and mix until combined well. Stir in the chocolate chips.
4. Drop by spoonful – about a generous tablespoon – onto the prepared cookie sheet. Bake for 10 minutes. Allow to cool a few minutes before transferring to a cooling rack to cool completely.
BONUS TIP: Instead of chocolate chips, you can add dried fruit like raisins, cranberries, or apricots.

Four Super Healthy Soup Options for Lunch or Dinner 

Download the printed soup recipes HERE

LCHF/Keto + Whole Foods/Cardiometabolic

1. Green Chicken & Vegetable SoupEasy: 15 minutes
Makes 4 Servings
Carbs: 19 g. / Fiber: 5 g / Protein: 31 g / Fat: 9 g. / Cal: 280

– 1 medium onion
– 2 whole carrots
– 3 stalks celery
– 4-6 cloves garlic
– 1 TBSP organic extra virgin olive oil
– 1 bunch cilantro, stems removed
– 3-4 serrano peppers with the seeds and pulp removed
– 6-8 cups organic chicken broth
– 1-2 tsp cumin
– 2-3 tsp dried oregano
– ¼ tsp pepper
– 12 oz organic chicken, cooked and shredded (organic, lean, grass-fed, non GMO)
– 2-3 cups chopped zucchini (about 3-4 small)

1. Chop onions, carrots, and celery into large chunks. Place in a food processor, along with half the garlic, and pulse until finely chopped
2. Heat oil in a large soup pot or Dutch oven over medium heat and add the vegetables. Sauté for 8-10 minutes or until tender
3. While veggies are cooking, blend the remaining garlic with the cilantro, serrano peppers, and 2 cups of the broth in a blender, set aside
4. Once veggies are tender, season with cumin, oregano, and black pepper. Sauté on medium to low heat for 2-4 minutes to develop the flavor
5. Add the shredded chicken, zucchini, remaining chicken broth, and the cilantro mixture to the pot
6. Bring to a boil, then reduce to a simmer for 10 more minutes or until zucchini is tender
**To save time, use a store-bought organic rotisserie chicken

2. Curried Broccoli SoupEasy: 15 minutes
Makes 6 Servings (1 serving = ~ of 1 cup or 8 ounces)
Carbs: 17 g. / Fiber: 4 g / Protein: 6 g / Fat: 13 g. / Cal: 193

– 2 TBSP organic ghee or organic coconut oil – If using canned coconut milk, make sure the can is BPA-free. If using ghee, select a brand made with organic butter from grass-fed cows
– 4 leeks, white and light-green ends only, cleaned, trimmed & thinly sliced
– 1 large yellow onion, roughly chopped
– 3 medium shallots, roughly chopped
– 1 ½ lbs broccoli, trimmed and cut into uniform-sized pieces
– 4 cups organic bone broth or stock of choice
– 1 TBSP curry powder
– ½ tsp sea salt + ¼ TSP black pepper
– 1 cup full-fat coconut milk

1. In a large stockpot, melt the ghee or coconut oil over medium heat
2. Add the leeks, onion, and shallots, and sauté until softened, 5 to 10 minutes. Toss in the chopped broccoli and add the broth. Top off with some water if the veggies aren’t fully submerged. Bring the soup to a boil over high heat, and then lower the heat to a simmer. Continue cooking for 20 minutes or until the veggies are soft
3. Add the curry powder and season with salt and pepper to taste. Turn off the burner and cool the soup slightly. Use an immersion blender to puree the ingredients together or put divided portions into a blender and puree until smooth
4. Return soup to pan, add the coconut milk, and stir to incorporate. Turn the heat up to medium high to bring the soup back to a boil before serving

3. Keto No-Noodle Chicken Soup
8 Servings – 30 minutes
Net Carbs: 3% (4 g.) / Fiber: 1 g. / Fat: 71% (40 g) / Protein: 26% (33 g.) / Cal: 509

– 4 oz. butter (organic, kerrysgold butter is a great brand)
– 2 TBSP. dried minced onion
– 2 celery stalks, chopped

– 6 oz. mushrooms, sliced

– 2 minced garlic cloves
– 8 cups chicken broth
– 1 medium sized carrot, sliced
– 2 tsp dried parsley

– 1 tsp salt

– ¼ tsp ground black pepper
– 1 ½ rotisserie chicken, shredded
– 5 oz. green cabbage, sliced into strips

1. Melt the butter in a large pot, over medium heat
2. Add dried onion, chopped celery, sliced mushrooms and garlic into the pot and cook for 3-4 minutes.
3. Add broth, sliced carrot, parsley, salt and pepper. Simmer until vegetables are tender
4. Add cooked chicken and cabbage. Simmer for an additional 8-12 minutes until the cabbage “noodles” are tender

4. Vegan Kale & Spinach Soup – Easy: 15 minutes

Makes 4 Servings
Net Carbs: 6% (14 g.) / Fiber: 11 g / Protein: 5% (11 g) / Fat: 89% (92 g)/ Cal: 914
– ½ cup organic coconut oil
– 8 oz. kale
– 8 oz. fresh spinach
– 2 avocados
– 3 ½ cups coconut milk or coconut cream (if you don’t like coconut milk you can use heavy cream or full-fat sour cream)
– 1 cup water
– fresh mint or dried mint (optional)
– 1 tsp salt
– ¼ tsp ground black pepper
– Juice of one fresh lime

Ingredients to Fry the Kale:
– 3 oz. kale
– 2 garlic cloves, chopped
– 2 TBSP organic coconut oil
– ½ tsp ground cardamom (green)
– salt and pepper

1. Melt the coconut oil in a hot, thick-bottomed pot or pan.
2. Sauté the spinach and 8 oz kale briefly. The vegetables should shrink and get a little color, but no more. Remove from the heat.
3. Add water, coconut milk, avocado and spices. Blend with a hand blender until creamy.
4. Add lime juice, add more spices if you want.
5. Fry  3 oz kale and garlic in coconut oil on high heat until the garlic turns golden. Add cardamom, salt and pepper. add to the soup and serve.


Mediterranean Fish Recipe

Download the printed recipe HERE


  • 1 lb tilapia (or other white fish)
  • 32oz can diced tomato (I used garlic & basil)
  • 2 garlic cloves chopped
  • 1 red onion chopped
  • 1 can artichoke hearts
  • 1 can black olives (sliced)
  • Dash of pepper to taste

Sauté garlic & onions a few minutes in skillet just enough to brown. Layer on tilapia and pour tomatoes, artichoke hearts and olives on top. Cover and let simmer 7-10 minutes (until the fish is poached).

Enhance this recipe:

  • Use capers in place of olives
  • Add more veggies in the saute stage: spinach, broccoli, asparagus

Homemade Cauliflower Fried Rice

Download the printed recipe HERE


  • 1 medium head of cauliflower, riced (instructions below) or 1 bag of fresh or frozen cauliflower crumbles
  • 2 TBSP of extra virgin olive oil
  • 2 eggs, beaten
  • 2 cloves garlic, minced
  • 3 TBSP low-sodium soy sauce or Braggs Liquid Aminos
  • 2 cups non-starchy veggies: Bok choy/ Zucchini/ green and yellow onion
  • 1-2 colored peppers, chopped

If using a fresh cauliflower head, rinse and chop into florets. Place florets in food processor and process until the cauliflower has a rice like texture.
Heat a large saucepan, electric skillet or wok over medium heat. Add garlic and onion and sauté until brown.

Add cauliflower and other veggies, Sautee about 3- 4 minutes.
Clear a space in the center of the pan, pour egg mixture and scramble.
Cook another 5-6 minutes, Add soy sauce.

(Optional: Make this a meal by mixing in lean meat like chicken or shrimp for additional protein.)

Shrimp Lettuce Wraps

Download the printed recipe HERE


1 Tbsp. coconut oil
1 Lb. medium shrimp; cleaned, deveined and each cut into 2 or 3 pieces
½ Cup finely chopped celery
¼ Cup water chestnuts, chopped
1 Large garlic clove, minced
2 Tsp. finely chopped fresh ginger
1 Tbsp. tamari soy sauce
1 Tbsp. unseasoned rice wine vinegar
8 Large leaves of Boston or Bibb lettuce
¼ Cup chopped peanuts (optional)



Heat oil in wok over medium-high head. Add shrimp and stir-fry for 2-3 minutes or until shrimp begin to turn pink. Transfer to a bowl and keep warm. Add celery, water chestnuts, garlic, and ginger to wok and stir-fry until veggies are tender but still crisp, about 4-5 minutes. Return shrimp to wok and add soy sauce and vinegar. Cook 1-2 minutes more, stirring, until thoroughly heated. Divide mixture evenly on lettuce leaves and top with 1 TBSP nuts.

Redeeming Green Soup with Lemon and Cayenne

Download the printed recipe HERE

• 2 tablespoons extra-virgin olive oil, plus more for garnish
• 2 large yellow onions, chopped
• 1 teaspoon salt, divided
• 2 tablespoons plus 3 cups water, divided
• ¼ cup arborio rice, rinsed (I used brown arborio rice)
• 1 large bunch kale or green chard, preferably organic (about 1 pound)
• 14 cups gently packed spinach or baby cooking greens, like chard, preferably organic (about 12 ounces)*
• 4 cups vegetable broth
• Big pinch of cayenne pepper, to taste (I used over ¼ teaspoon)
• 1 tablespoon lemon juice, or more to taste
• Serve with (optional): cooked brown basmati rice and cooked chickpeas

1. First prepare the greens: Remove the ribs from the chard/kale and discard or save them for another recipe. Coarsely chop or tear the kale leaves. Trim any tough stems from the spinach/baby greens and roughly chop the leaves.
2. Caramelize the onions: Heat 2 tablespoons oil in a large skillet over medium-high heat. Add onions and ¼ teaspoon salt. Cook, stirring frequently, until the onions begin to brown, about 5 minutes.
3. Reduce the heat to low, add 2 tablespoons water and cover the skillet (I used a baking sheet to cover mine). Cook until the onions are greatly reduced and have a deep caramel color, 25 to 30 minutes. Stir frequently while the pan is still hot and occasionally once the pan has cooled down (always recover the pan after stirring).
4. Cook the arborio rice: While the onions are cooking, combine the remaining 3 cups water and ¾ teaspoon salt in a soup pot or Dutch oven. Add rice and bring the water to a boil. Reduce heat to maintain a simmer, cover and cook for 15 minutes.
5. When the rice has cooked for 15 minutes, stir in the chard greens or kale. Return to a simmer; cover and cook for 10 minutes.
6. When the onions are caramelized, stir a little of the simmering liquid into them. Then add the onion mixture to the rice along with the spinach, vegetable broth and cayenne. Return to a simmer, cover and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more.
7. Puree the soup in the pot with an immersion blender until perfectly smooth, or in a regular blender in batches (never fill your blender past the maximum fill line, and be careful with hot soup). Stir in 1 tablespoon lemon juice. Taste and add more lemon juice, sea salt or cayenne pepper, if desired. Garnish each bowl of soup with a drizzle of olive oil.

To read this recipe on the Cookie & Kate blog: https://cookieandkate.com/redeeming-green-soup-with-lemon-and-cayenne/#tasty-recipes-23529[/vc_column_text][/vc_column][/vc_row]