Nutri-Bullet – The blender I use to make all of my smoothies. I highly recommend this blender as it is high speed and will blend pretty much anything. It also is very convenient size and is great for quick sauces and juices!
Tone It Up Vanilla Protein – This is my favorite plant based, vegan protein. I have tried several different kinds and many are very chalky or have a very artificial taste, this one tastes smooth and is delicious. I use Tone It Up protein in my smoothies, overnight oats, and baked goods.
**Pre-freeze sliced bananas. Though this isn’t essential to the recipe, it does improve the texture of the smoothie. I always keep a bag of frozen sliced bananas on hand. It is a great way to use overripe bananas!Just slice the banana and place into a freezer-safe bag.
Combine all ingredients into a Nutri-Bullet and pulse until fully blended together.
Pour into a glass or drink straight from the Nutri-Bullet cup and enjoy!
1/4 cup parmesan cheese (substitute with nutritional yeast for Paleo)
1/4 cup finely chopped parsley
Freshly ground black pepper
Italian Dressing:
1/4 cup red wine vinegar
3/4 cup olive oil
1 tsp dried parsley
1 tsp dried basil
1/4 tsp dried oregano
1/2 tsp sea salt
1/4 tsp black pepper
1/2 tsp crushed red pepper
2 tbsp grated parmesan cheese (substitute with nutritional yeast for Paleo)
1 tbsp fresh lemon juice
1 tsp honey (or sweetener of choice)
Recipe:
Combine all ingredients for Italian dressing into a Mason jar or dressing bottle. Shake vigorously until well incorporated.
Salad can be assembled individually into 4 side salads, 2 entree salads, or 1 large serving salad. Assemble salad starting with romaine lettuce. Next, arranging into four sections – top with tomatoes, artichoke hearts, black olives, and sliced salami. Sprinkle parmesan cheese, fresh parsley, and freshly ground black pepper over top of salad.
**Recipe serves 4 people as a side salad or 2 people as a main entree
This roasted spaghetti squash recipe is used as the base for many of my recipes. I love serving it as a pasta substitute for many delicious dishes such as, carbonara, chicken piccata, and lobster shrimp scampi. However, roasting the spaghetti squash gives it all the flavor it needs to be eaten alone as a side dish or even as a meal itself.
Turn oven to 400 degrees. Begin prepping squash by poking holes into the skin with a knife 8-10 times. Place squash in the microwave for 2 minutes on high (1 minute at a time). Allow to cool for a minute before using a sharp knife cut in half lengthwise. Using a spoon, remove seeds from squash.
Brush 2 tbsp olive oil onto cut-side of squash. Sprinkle roughly 1/2 tsp black pepper and 1/2 tsp salt onto squash. Place cute-side down onto aluminum foil lined baking sheet and place into oven for about 40 minutes, until skin is fork tender.
Using a fork, scrape spaghetti squash strands out of shells and place into serving dishes.
If serving alone, try sauteing for 2 minutes with 1 tbsp butter, 2 minced garlic cloves, and 1 tbsp fresh parsley. Add additional salt and pepper to taste and parmesan cheese. Enjoy!
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**One large squash feeds 2-4 people (2 large servings, 4 small servings)
**May also prep ahead for meals: Spaghetti squash can be enjoyed for up to 5 days
This low-carb version of spaghetti carbonara is lightened up by using roasted spaghetti squash instead of pasta. If you want to make this dish keto-friendly, simply omit white wine and peas.
This post may contain affiliate links. Please read mydisclosure policy.
Kitchen Gadgets I recommend for this recipe:
Cast Iron Skillet – A good cast iron skillet is something every kitchen should have. It is able to brown meat in a way that a stainless steel or nonstick pan simply cannot. I typically cook bacon in the oven, but for this recipe I cook it on the stove top and using the cast iron skillet is the way to go. If you do not have a cast iron pan in your kitchen, I would recommend investing in one. They are actually very inexpensive and last forever; in fact, one of ours was used by a previous generation before being passed down to us and it still is in wonderful condition. Lodge makes great cast iron pans and this one in particular is already seasoned and ready to be used!
1/4 tsp crushed red pepper (may omit if you don’t like spicy)
1 tsp sea salt, to taste
1 tsp freshly ground black pepper, to taste
Recipe:
Roughly 15-20 minutes ahead, prep spaghetti squash. Turn oven to 400 degrees. Begin prepping squash by poking holes into the skin with a knife 8-10 times. Place squash in the microwave for 2 minutes on high (1 minute at a time). Allow to cool for a minute before using a sharp knife cut in half lengthwise. Using a spoon, remove seeds from squash.
Brush 2 tbsp olive oil onto cut-side of squash. Sprinkle roughly 1/2 tsp black pepper and 1/2 tsp salt onto squash. Place cute-side down onto aluminum foil lined baking sheet and place into oven for about 40 minutes, until skin is fork tender.
After the spaghetti squash has cooked for about 30 minutes, begin prepping carbonara. Heat 1 tbsp olive oil in cast iron skillet over medium-high heat. Add in chopped bacon and cook for about 5 minutes until fully cooked and crispy. Drain bacon fat, leaving 1 tbsp in skillet for cooking.
Add minced garlic to pan and saute until fragrant, about one minute. Pour in 1/4 cup dry white wine to deglaze skillet. Allow alcohol to cook off for about 2 minutes while scraping brown bits off the pan.
Using a fork, scrape spaghetti squash strands out of shells into the cast iron skillet along with 1/3 cup peas, allowing both to completely heat through for 2-3 minutes.
Whisk together 1 egg, 1 egg yolk, 2 tbsp almond milk, and 1 tbsp tapioca powder. Once thoroughly combined, mix in 1/3 cup parmesan cheese.
While continuously stirring, pour egg mixture into spaghetti squash, mixing until evenly distributed throughout the squash. Stir in 1/3 cup fresh parsley, 1/4 tsp crushed red pepper, 1 tsp sea salt, and 1 tsp black pepper. Let flavors incorporate and sauce thicken for an additional 2 minutes. Adjust seasoning to taste (we like additional black pepper).
Remove from heat and garnish with additional parsley and parmesan cheese. Enjoy!
*Carbonara is best served immediately, but it reheats well in the microwave or on the stove.
Steam green beans either in microwave or on stove top (once water has boiled) for about 3 minutes, undercooking slightly.
Remove from heat immediately, draining, and submerging into an ice bath (cold water in a bowl filled with ice). Allow to sit for 2 minutes, drain water, and pat green beans dry.
Heat 1 tbsp olive oil over medium-high heat. Once pan is hot, add in green beans (be careful when adding to pan if green beans are still wet – oil will splatter).
Saute for 2 minutes before adding in minced garlic and lowering heat to medium-low. Stir in 1 tsp sea salt, 1/4 tsp black pepper, 1/4 tsp crushed red pepper, 1 tsp lemon juice, and 2 tbsp butter. Saute for an additional minute until garlic is fragrant and butter is melted.
Celery juice provides a large dose of vitamin C, vitamin K, vitamin B6, folate, potassium and flavonoids. It has been said to aid in digestion and weight loss, alkalize the body, and help restore proper gut and liver function. It also has been suggested that celery juice can lower blood pressure, cholesterol, and inflammation. People have even claimed it can heal serious skin issues, fight infections, and cure many diseases. There is a lot of research out there that supports these claims, however, of course I would suggest doing your own research. For me, if any of these claims are true – I am all for starting my day with a glass of celery juice!
“Celery Juice is one of the most powerful and healing juices we can drink. Just 16 ounces of fresh celery juice every morning on an empty stomach can transform your health and digestion in as little as one week.”
Last year, I tested the claim to improved digestion and overall health. I drank 16 ounces of straight celery juice on an empty stomach every morning for 8 months straight. I didn’t start off expecting much, however after about two weeks, I noticed a huge difference in my digestion, bloat, energy levels, skin, joints, and overall wellness.
Photo by Anna Tukhfatullina Food Photographer/Stylist on Pexels.com
This post may contain affiliate links. Please read mydisclosure policy.
Kitchen Gadgets I recommend for this recipe:
Cold-Press Masticating Juicer – This is a similar juicer to what you would see in your local juice bar. It is a cold-press juicer and operates differently than the juicer most families own. Though this juicer will juice slower than your typical juicer, it extracts more juice from the fruits and vegetables you are juicing – resulting in long-term savings on produce. It also extracts juice by slowly pressing the produce, rather than cutting it up like a centrifugal/traditional juicer does, which results in longer lasting juice. Juice will last up to three days with this juicer versus the one day that juice lasts with a centrifugal/traditional juicer. This is a great option if you like to prep ahead of time and do not have time to make juice every day. Personally, I believe this is the better option of the two types.
Centrifugal Juicer/Traditional Juicer – This is a higher-quality juicer than some of the other centrifugal juicers out there. Most people own this type of juicer and it works great if you are looking for something that juices at a quicker speed or if you are just getting started with juicing. Juices made by centrifugal juicers only last about one day due to being slightly heated by the force of the blades, so they are best if you are juicing daily rather than prepping ahead for a few days.
Brieftons Glass Bottles with Stainless Steel Lids – If you are looking to juice regularly, I would recommend purchasing these glass bottles. The glass allows the juice to retain its benefits and prevents plastic chemicals from leaching into your fresh juice. They are super convenient to grab on the go and allow you to enjoy your juice like it is fresh from your local juice bar. This set allows for a slightly larger serving with 18 ounces, and it also comes with a cleaning brush and stainless steel lids!
16 oz Glass Mason Jars with Plastic Lids – Storing fresh juice in glass jars or bottles helps the juice retain its benefits longer and prevents plastic chemicals from leaking into your juice. I like the ones with plastic lids because they are reusable and provide an airtight seal and 16 ounces is a great serving size for most. Mason Jars are a great option if you are just getting into juicing and want a storage option that can be used for many other items. In addition to juices, I use my Mason Jars for oatmeal, coffee, soups, and to store dry items in our pantry.
2 lemons (If you can omit the lemon, it is best to for the healing benefits to not include it, however, celery juice is an acquired taste and not everyone can stomach it right away. Personally, I started with lemon and lessened the amount I used each week. I now drink straight celery juice with no problem and even enjoy it in the mornings!
Preparation:
Wash celery well with vinegar wash. Cut off bottom of celery stalks and remove leaves
If using lemon, remove peel and white membrane, cut in halves.
Place all ingredients into juicer
Pour into glass bottles or jars and store for up to 24 hours in fridge
Tips for Increased Benefits:
Drink straight celery juice with no added fruit, vegetables, or water
Drink 16 ounces of celery juice on an empty stomach
Do not drink or eat anything for 30 minutes after drinking the juice
Always use organic or local when juicing – we juice for the health benefits and vitamins, not to overload our bodies with toxins from chemicals sprayed onto commercial produce
If you absolutely cannot buy local or organic, be sure to soak produce in a vinegar mixture (1 cup vinegar, 4 cups water, and 1 tbsp lemon juice) for 5 minutes
Store in glass bottles or jars rather than plastic to keep the benefits of the juice intact
Juice typically lasts between 24 hours and 72 hours. Unless you have a Cold-Press Masticating Juicer, your juice is probably going to last closer to 24 hours.(Most people do not have this type)
Fresh juice provides the most benefits when consumed right away. Juice starts to lose its nutrients after only about 30 minutes. Will you still receive benefits after those 30 minutes? Absolutely! But fresh is always best!
**Makes about 64 ounces of fresh celery juice, depending on the type of juicer and size of produce used
This juice is my go-to whenever I feel a cold coming on. The combination of ingredients gives you a large dose of vitamins and helps reduce inflammation often brought on by a cold. Oranges, apples, and lemon provide vitamin C, carrots are high in vitamin A, and ginger and turmeric are both known for their anti-bacterial and anti-inflammatory properties.
Immunity Juice
Photo by Maria Lindsey Multimedia Creator on Pexels.com
This post may contain affiliate links. Please read mydisclosure policy.
Kitchen Gadgets I recommend for this recipe:
Cold-Press Masticating Juicer – This is a similar juicer to what you would see in your local juice bar. It is a cold-press juicer and operates differently than the juicer most families own. Though this juicer will juice slower than your typical juicer, it extracts more juice from the fruits and vegetables you are juicing – resulting in long-term savings on produce. It also extracts juice by slowly pressing the produce, rather than cutting it up like a centrifugal/traditional juicer does, which results in longer lasting juice. Juice will last up to three days with this juicer versus the one day that juice lasts with a centrifugal/traditional juicer. This is a great option if you like to prep ahead of time and do not have time to make juice every day. Personally, I believe this is the better option of the two types.
Centrifugal Juicer/Traditional Juicer – This is a higher-quality juicer than some of the other centrifugal juicers out there. Most people own this type of juicer and it works great if you are looking for something that juices at a quicker speed or if you are just getting started with juicing. Juices made by centrifugal juicers only last about one day due to being slightly heated by the force of the blades, so they are best if you are juicing daily rather than prepping ahead for a few days.
Brieftons Glass Bottles with Stainless Steel Lids – If you are looking to juice regularly, I would recommend purchasing these glass bottles. The glass allows the juice to retain its benefits and prevents plastic chemicals from leaching into your fresh juice. They are super convenient to grab on the go and allow you to enjoy your juice like it is fresh from your local juice bar. This set allows for a slightly larger serving with 18 ounces, and it also comes with a cleaning brush and stainless steel lids!
16 oz Glass Mason Jars with Plastic Lids – Storing fresh juice in glass jars or bottles helps the juice retain its benefits longer and prevents plastic chemicals from leaking into your juice. I like the ones with plastic lids because they are reusable and provide an airtight seal and 16 ounces is a great serving size for most. Mason Jars are a great option if you are just getting into juicing and want a storage option that can be used for many other items. In addition to juices, I use my Mason Jars for oatmeal, coffee, soups, and to store dry items in our pantry.
Ingredients:
3 large oranges
3 large gala, fuji, or red delicious apples
1 lb carrots, about 5 large carrots (Add more if you like! I often do closer to 2 lbs)
1/2 lemon
2 inch piece of fresh ginger
2 inch piece of fresh turmeric, (ground turmeric works as well, if you don’t have fresh available. Use roughly 1 tsp in place of fresh.)
Dash of cinnamon
Preparation:
Remove peel and white membrane from oranges, cut in quarters.
Cut apple in quarters, leaving skin and seeds.
Peel carrots with a vegetable peeler and cut in half to shorten. **Can leave peel on, if you clean thoroughly and they are organic
Remove peel and white membrane from lemon, cut in half.
Using a spoon, scrape skin off of ginger root and cut off a 2 inch piece.
Using a spoon, scrape skin off of turmeric root and cut off a 2 inch piece.
Place all ingredients into juicer, juicing ginger and turmeric root in between oranges, apples, or carrots so it juices properly.
Stir cinnamon into the extracted juice, as well as the turmeric powder (if you used instead of root). Make sure juice is thoroughly mixed before bottling.
Pour into glass bottles or jars and store for up to 24 hours in fridge
Always use organic or local when juicing – we juice for the health benefits and vitamins, not to overload our bodies with toxins from chemicals sprayed onto commercial produce
If you absolutely cannot buy local or organic, be sure to soak produce in a vinegar mixture (1 cup vinegar, 4 cups water, and 1 tbsp lemon juice) for 5 minutes or peel produce
If using smaller fruits, use equal parts oranges and apples and doubleamount
Store in glass bottles or jars rather than plastic to keep the benefits of the juice intact
Fill jars up to the top with juice so that the juice does not oxidize as quickly
Juice typically lasts between 24 hours and 72 hours. Unless you have a Cold-Press Masticating Juicer, your juice is probably going to last closer to 24 hours.(Most people do not have this type)
Fresh juice provides the most benefits when consumed right away. Juice starts to lose its nutrients after only about 30 minutes. Will you still receive benefits after those 30 minutes? Absolutely! But fresh is always best!
**Makes about 72 ounces of fresh juice, depending on the type of juicer and size of produce used
This is a tasty, simple recipe for avocado toast. It was inspired by a local juice bar in North Carolina and is one of my favorite ways to make avocado toast at home. With the addition of Everything but the Bagel seasoning, fresh herbs, and tomatoes – this avocado toast is sure to become one of your favorites!
Toaster Oven – I have this one by Black and Decker and love it. It is very easy to use and is much more versatile than a regular toaster.
Everything but the Bagel seasoning by Trader Joe’s – If you don’t already own this, it is a MUST buy seasoning. It is good on literally everything. I use it on avocado toast, eggs, roasted vegetables, and lox bagels – the options for this seasoning are endless!
Ingredients:
1 slice Ezekiel bread (or other bread of your choosing – Choose Udi’s to make Gluten-Free)
In a small bowl, smash 1/2 of an avocado together with a splash of fresh lemon juice, a sprinkle of Himalayan sea salt, and a sprinkle of crushed red pepper.
This unique dish is one of my absolute favorite ways to eat chicken – the combo of sweet and spicy is delicious on top of a crispy, yet juicy chicken roll up. My family has been making apricot chicken roll ups for decades and it was always a highly-requested dish growing up. As an adult, I have given this family-favorite a facelift with a few simple changes such as pre-toasting the breadcrumbs (serious gamechanger!) and some other healthy substitutions.
Sweet and Spicy Apricot Chicken Roll Up served over farro with a side of Sauteed Garlic Lemon Green Beans
This post may contain affiliate links. Please read mydisclosure policy.
This post may contain affiliate links. Please read mydisclosure policy.
Kitchen Gadgets I recommend for this recipe:
Nutri-Bullet – The blender I use to make the sauce. I highly recommend this blender as it is high speed and will blend pretty much anything. It also is very convenient size and is great for quick sauces and on-the-go smoothies!
1 1/4 cup dried apricots, divided into 1 cup and 1/4 cup
2 1/2 tsp creamy horseradish, divided into 2 tsp and 1/2 tsp (adjust to taste based off of spice preference, use less if using raw horseradish instead of creamy horseradish)
1 can apricots (preferred, but many grocery stores no longer carry) or peaches, drained and rinsed. (I made this batch with peaches and adjusted the recipe so you cannot taste the difference)
Other: toothpicks to secure roll ups, Nutri-Bullet
Recipe:
Turn oven to 300 degrees. Spread 1 cup of panko breadcrumbs onto an aluminum foil lined baking sheet. Lightly coat with olive oil spray and sprinkle sea salt and pepper on top. Bake for 3-5 minutes until golden brown, watch closely so they do not burn. Remove from oven and pour into a bowl. Stir in 1/4 tsp basil, 1/4 tsp black pepper, and 1/4 tsp sea salt. Turn oven to 400 degrees.
In a separate bowl, make the flour dredge by combining 1 tbsp of arrowroot powder, 2 tbsp almond flour, 1/4 sea salt, 1/4 tsp black pepper, and 1/4 tsp basil.
Using a third bowl, make the egg wash by whisking together one egg, 2 tbsp almond milk, and a sprinkle of salt and pepper.
In a separate small dish using a fork, smash together 3 tbsp softened butter, 1/4 tsp basil, 1/2 tsp horseradish, and 2 tsp apricot preserves.
Lay chicken breasts cut side up, season each one lightly with remaining 1/4 tsp of salt and black pepper. Spread the butter compound onto the cut side of the chicken breasts. Evenly sprinkle 1 cup of sliced dried apricots on top of the butter mixture, putting about 2 tbsp onto each chicken breast.
Roll chicken breasts starting with the smaller side and allowing the larger side to fold under the chicken breast as the bottom ‘seam’. Insert one toothpick across the bottom of the roll up to hold into place during baking.
Set up dredging station with the three dredges: flour mixture, egg wash, and breadcrumbs. Start by dipping chicken into flour mixture, then the egg wash, and finally the breadcrumbs. Be sure to fully cover all sides of the chicken in each of the dredges.
Coat baking dish with olive oil. Place chicken roll ups into pan and place in the oven at 400 degrees for about 25 minutes. Use meat thermometer to begin checking the chicken around 20 minutes, checking every 5 minutes until the largest one reaches 165 degrees.
While the chicken is in the oven, begin working on the sauce. Using a Nutri-Bullet , blend 1 can of apricots or peaches, 1/3 cup apricot preserves, 1/2 cup chili sauce, 2 tsp horseradish, and 1/4 cup dried apricots. Blend until smooth and then pour into a small saucepan. Heat sauce over low heat 10 minutes prior to serving.
Remove toothpicks from chicken roll ups before serving. Pour sauce over top of the chicken roll ups and serve with farro, brown rice, or quinoa! This recipe also goes great with my garlic lemon green beans!
This recipe uses grass-fed organic beef, chickpea pasta, and coconut milk ‘sour cream’ to make one of my favorite childhood comforts lighter and healthier, so it can be enjoyed any night of the week! Between the creamy coconut milk ‘sour cream’ and the delicious rotini chickpea pasta, I truly don’t feel like I am missing out on any of the indulgence in this classic!
1 box chickpea pasta (I used Banza rotini pasta, it is amazing)
1/4 cup curly parsley, finely chopped
Recipe:
Start by making coconut ‘sour cream.’ Remove coconut cream from top of coconut milk can leaving the water behind. Stir in 2 tbsp lemon juice and a pinch of salt. Refrigerate until ready to use.
Turn stove to medium heat and drizzle 1 tbsp olive oil into a cast iron skillet. Add in chopped onion and allow to cook for 2 minutes. Stir in chopped mushrooms, garlic, 1/4 tsp thyme, 1/2 tsp black pepper, and 1/2 tsp sea salt and allow to cook for an additional 3-4 minutes, until mushrooms are softened and onions are translucent. Remove mushrooms and onions from skillet and set aside.
Add ground beef to pan and cook for 5-8 minutes until cooked through and browned. Once beef has finished cooking, add mushrooms and onions back into skillet and stir together.
Mix in 2 tbsp coconut aminos, 1 tbsp sherry cooking wine, 1/4 tsp dijon mustard, and 1 cup beef broth. Simmer for 5 minutes, letting the flavors combine.
Meanwhile, boil water to cook pasta and salt generously. Following directions on the box, cook entire box of pasta until al dente. Drain pasta and set aside.
Returning to stroganoff mixture, stir in coconut milk sour cream until fully incorporated.
Separately whisk together 1 tbsp arrowroot powder and 1/2 cup almond milk. Pour into stroganoff and stir thoroughly to combine. Allow sauce to thicken for 2 minutes. Remove from stove and mix in chickpea pasta and 2 tbsp fresh parsley. Top with remaining parsley, serve immediately, and enjoy the true comfort of this indulgent meal!
Partners in Cooking 