February 12, 20180

These are soooo easy to make! Not only can you make them gluten free, but also use whatever flour you want! I used whole wheat flour (hence how brown they are). They are also a great source of protein! Courtesy of my favorite website for healthier meals,!


This easy homemade bagel recipe is made from scratch with just four (5) ingredients – flour, Greek yogurt, egg white, baking powder and salt!  No yeast, no boiling, no fancy mixer. Bake them in the oven or in the air-fryer!


  • 1 cup (5 oz) unbleached all purpose flour, whole wheat or gluten-free mix*
  • 2 teaspoons baking powder (make sure it’s not expired or it won’t rise)
  • 3/4 teaspoon kosher salt (use less if using table salt)
  • 1 cup non-fat Greek yogurt (not regular yogurt, it will be too sticky)
  • 1 egg white, beaten (whole egg works fine too)
  • (optional toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes)**



  1. Preheat oven to 375F. Place parchment paper or a silpat on a baking sheet. If using parchment paper, spray with oil to avoid sticking.
  2. In a medium bowl combine the flour, baking powder and salt and whisk well. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles.
  3. Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 15 turns (it should not leave dough on your hand when you pull away).
  4. Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels. (or you can make a ball and poke a hole in the center then stretch it slightly)
  5. Top with egg wash and sprinkle both sides with seasoning of your choice. Bake on the top rack of the oven for 25 minutes. Let cool at least 10 minutes before cutting.


  1. In a medium bowl combine the flour, baking powder and salt and whisk well. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles.
  2. Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 20 turns (it should not leave dough on your hand when you pull away).
  3. Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels.
  4. Top with egg wash and sprinkle both sides with seasoning of your choice.
  5. Preheat the air fryer 325F degrees and set for 11 to 12 minutes. Transfer in batches without overcrowding and bake 11 to 12 minutes, or until golden. No need to turn. Let cool at least 10 minutes before cutting.

*To make them gluten-free I tested them with Bob’s Redmill 1 to 1 Gluten Free flour mix, see notes above for oven temp and bake time. The points are 4 SP each with this flour.

**Toppings may add calories and points.


Yield: 4 Servings, Serving Size: 1 bagel

  • Amount Per Serving:
  • Freestyle Points: 3
  • Points +: 4
  • Calories: 152 calories
  • Total Fat: 0.3g
  • Saturated Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 434mg
  • Carbohydrates: 26.5g
  • Fiber: 1g
  • Sugar: 2.5g
  • Protein: 10g


Get my favorite air fryer below! I like the bigger version because there are more presets and you can do more in it! (this is an affiliate link)

October 6, 20170


This one is so easy to make! And you can just use the topping on salads or eat by itself! Made with juicy tomatoes, mozzarella, basil, red onion, garlic and balsamic, you’ll turn boring grilled chicken into a delicious weeknight meal in minutes! I used chicken tenders because it was all I had at the time but the recipe calls for cutlets.


  • 3 medium vine ripe tomatoes
  • 2 small cloves garlic, minced
  • 1/4 cup chopped red onion
  • 2 tbsp fresh basil leaves, chopped
  • 1 tbsp extra virgin oil
  • 1 tbsp balsamic vinegar
  • kosher salt and fresh cracked pepper to taste
  • 3 oz part skim mozzarella, diced (omit for whole30, paleo)
  • 1.25 lbs (8 thin sliced) chicken cutlets


  1. Combine onion, olive oil, balsamic, 1/4 tsp kosher salt and pepper. Set aside a few minutes.
  2. Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional 1/8 tsp salt and pepper to taste. Set aside and let it sit at least 10 minutes or as long as overnight.
  3. Toss in the cheese when ready to serve.
  4. Season chicken with salt and fresh pepper.
  5. Preheat the grill to medium-high, clean and oil the grates to prevent sticking.
  6. Grill the chicken 2 minutes on each side, set aside on a platter and top with bruschetta and serve.


Yield: 4 servings, Serving Size: 2 cutlets

  • Amount Per Serving:
  • Smart Points: 6
  • Points +: 6
  • Calories: 237
  • Total Fat: 8.5g
  • Saturated Fat: g
  • Cholesterol: mg
  • Sodium: 183mg
  • Carbohydrates: 7g
  • Fiber: 1g
  • Sugar: 0.5g
  • Protein: 32g


October 6, 20170

Do you find you are asking around, “What do you guys want for dinner tonight?” I know I do! And it normally ends up

being something not healthy. Since I started planning our dinners, (and not just come up with something on the fly), my husband and I are both losing weight, the kids aren’t eating snack foods, and we are able to eat together as a family at the same time each night. Thats what it is really about right?! The family time!

You can use these recipes each day or spread out throughout the week and weekend and do left overs on the other days if you have any!

These recipes are all low carb (not vegan or vegetarian because I don’t eat that way) and from one of my favorite websites, Skinny Taste.






Chicken Thighs with Artichoke Hearts and Feta Cheese is made with just a few ingredients and is ready in less than 30 minutes! Perfect with a salad on the side for a quick, weeknight meal!


  • 6 skinless boneless chicken thighs, excess fat removed
  • 6 oz jar marinated artichoke hearts
  • 1 clove garlic, crushed
  • 1 tsp oregano
  • salt and fresh pepper
  • 1/4 cup feta cheese
  • 2 tbsp fresh chopped parsley
  • lemon juice, optional


  1. Combine artichoke hearts along with liquid and chicken and let it marinade about 20 minutes.
  2. After it’s marinated, drain all liquid.
  3. Add garlic, oregano, salt and pepper.
  4. Broil on low about 6 inches from the flame for about 10 minutes or until golden brown, turn chicken and cook an additional 8-10 minutes and chicken is fully cooked.
  5. Top chicken with feta and broil an additional minute.
  6. Remove from oven and top with fresh parsley. Squeeze with lemon juice, if desired!


Yield: 6 servings, Serving Size: 1 medium thigh with artichokes

  • Amount Per Serving:
  • Smart Points: 3
  • Points +: 3
  • Calories: 107.5
  • Total Fat: 3g
  • Saturated Fat: g
  • Cholesterol: mg
  • Sodium: mg
  • Carbohydrates: 4g
  • Fiber: 1.5g
  • Sugar: g
  • Protein: 16.5g




These garlic lime pork chops are so EASY to make, and they only take 10 minutes to cook. I usually make them in my broiler but they are also great on the grill, they come out juicy and SO flavorful!


  • 4 (6 oz each) lean boneless pork chops
  • 4 cloves garlic, crushed
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp paprika
  • 1/2 lime, juice of
  • 1 tsp lime zest
  • 1 teaspoon kosher salt and fresh pepper


Trim fat off pork. In a large bowl season pork with garlic, cumin, chili powder, paprika, salt and pepper. Squeeze lime juice and some zest from the lime and let it marinade at least 20 minutes. To broil: line broiler pan with foil for easy clean up. Place pork chops on the broiler pan and broil about 4-5 minutes on each side or until browned. To grill, grill over medium-high 4 to 5 minutes on each side. Add some cauliflower rice as a side dish or what ever you prefer as a side.


Yield: 4 Servings, Serving Size: 1 chop

  • Amount Per Serving:
  • Smart Points: 5
  • Points +: 5
  • Calories: 224
  • Total Fat: 6g
  • Saturated Fat: g
  • Cholesterol: 112mg
  • Sodium: 368mg
  • Carbohydrates: 1.8g
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 38g


These Enchilada Chicken Roll-Ups give you authentic enchilada flavor without all the work, calories or fat.  And you won’t even miss the tortillas!


  • 1 teaspoon cumin
  • 2 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • 1 teaspoon Kosher salt
  • Freshly ground black pepper, to taste
  • Cooking spray
  • 1 (10-ounce) can mild red enchilada sauce
  • 1 ½ pounds (3) boneless, skinless chicken breasts, cut in half lengthwise
  • 1 (4-ounce) can mild green chilis
  • 1 cup reduced fat shredded Mexican cheese blend
  • 1 large (6-ounce) avocado, cubed
  • Chopped cilantro (for garnish)


  1. Preheat oven to 375 degrees.
  2. In a small bowl, combine the cumin, oregano, garlic powder, chili powder, salt and pepper.  Rub on both sides of each chicken piece.
  3. Spray a small (8×6-ish) oval or rectangular baking dish with cooking spray and pour a thin layer of enchilada sauce on the bottom of the dish.
  4. Lay chicken, cut side up on a work surface. Top each piece, in the center, with about 2 teaspoons chilis and 1 1/2 tablespoons cheese.
  5. Roll each one up and set them seam side down in the baking dish.  Top with remaining sauce, cheese and chilis.
  6. Cover with foil and bake for 30 minutes.  Remove foil and continue to bake 10-15 minutes more, or until chicken is cooked through.
  7. Top each chicken roll-up with a few avocado pieces and cilantro and serve.
To freeze, transfer to a freezer safe container once cooked and cool for up to 3 months.


Yield: 6 servings, Serving Size: 1 roll-up with 1 ounce avocado

  • Amount Per Serving:
  • Smart Points: 6
  • Points +:
  • Calories: 261
  • Total Fat: 11.5g
  • Saturated Fat: 3.5g
  • Cholesterol: 83mg
  • Sodium: 658mg
  • Carbohydrates: 8g
  • Fiber: 3g
  • Sugar: 1g
  • Protein: 31g


Ground beef, cabbage, vegetables and tomatoes, this is the perfect soup to clean out your fridge! And it’s super easy to make.


  • 1 lb 90% lean ground beef
  • 1-1/2 teaspoon kosher salt
  • 1/2 cup diced onion
  • 1/2 cup diced celery
  • 1/2 cup diced carrot
  • 28 oz can diced or crushed tomatoes
  • 5 cups chopped green cabbage
  • 4 cups beef stock (canned* or homemade)
  • 2 bay leaves


  1. Assuming your electric pressure cooker has a saute option, or if using the Instant Pot, press the saute button and let the pressure cooker get very hot, when hot spray with oil, add the ground beef and salt and cook until browned breaking the meat up into small pieces as it cooks, 3 to 4 minutes.
  2. When browned, add the onion, celery and carrots and saute 4 to 5 minutes.
  3. Add the tomatoes, cabbage, beef stock and bay leaves, lock the lid cook high pressure 20 minutes.
  4. Let the steam release naturally. Remove bay leaves and serve. Makes 11 cups.

To cook on the stove top:

  1. Follow the same directions as above in a large pot or Dutch oven, cook covered low 40 minutes.


Yield: 7 servings, Serving Size: 1 1/2 cups

  • Amount Per Serving:
  • Smart Points: 3
  • Points +: 4
  • Calories: 181
  • Total Fat: 6g
  • Saturated Fat: g
  • Cholesterol: 40mg
  • Sodium: 592mg
  • Carbohydrates: 14g
  • Fiber: 2g
  • Sugar: 4.5g
  • Protein: 15.5g


Roasted stuffed chicken breast is the perfect Fall dish, filled with a savory-sweet stuffing of prosciutto, pears, sage, brie and arugula. It’s delicious with a salad on the side, but also can be served with roasted butternut squash or brussels sprouts to make it a meal. It also happens to be naturally gluten-free and low-carb.


  • 2 large boneless, skinless chicken breasts (16 oz total)
  • Kosher salt and pepper, to taste
  • 1 teaspoon olive oil
  • 1/4 cup chopped onion
  • 2 slices prosciutto, chopped
  • 2 sage leaves, chopped
  • 1 medium pear, peeled and diced into 1/2-inch pieces
  • 2 oz Brie, skin removed, divided
  • 1/4 cup baby arugula
  • cooking spray
  • cooking twine


  1. Preheat the oven to 375°F degrees.
  2. Slice a pocket into the side of the chicken breast lengthwise to create a pocket for stuffing.
  3. Season the inside and outside of the chicken with salt and pepper.
  4. Heat a skillet of medium heat, add the oil, onions and proscuitto; saute until golden, 3 to 4 minutes. Add the sage and pear, season with a pinch of salt and cook 3 to 4 minutes or until translucent.
  5. Remove from heat, and add the arugula. Set aside to cool a few minutes.
  6. Divide the stuffing and fill each breast with the pear filling and brie.  Cut cooking twine and tie the chicken breast closed with 3 pieces for each.
  7. Heat an oven-proof skillet over medium-high heat and lightly spray with cooking spray. Carefully sear the outside of the chicken on all sides except where the stuffing is until golden brown.
  8. Set the chicken cut side up and place the skillet in the oven (if you don’t have an oven-proof skillet place in a baking pan).  Cover the skillet tightly with foil and cook 23 to 25 minutes, or until the chicken is cooked through.
  9. To serve, cut each breast in half and serve.


Yield: 4 servings, Serving Size: 1/2 stuffed breast

  • Amount Per Serving:
  • Smart Points: 5
  • Points +: 6
  • Calories: 233
  • Total Fat: 9g
  • Saturated Fat: g
  • Cholesterol: 97mg
  • Sodium: 316mg
  • Carbohydrates: 6g
  • Fiber: 1g
  • Sugar: 4g
  • Protein: 31g


October 4, 20170

Anyone else looking for healthier versions of your favorite non-pumpkin fall drinks? Try some of these! Let me know what you think of the recipes.

(courtesy of Team Beachbody Blog Recipes)

Candy Cane Cocoa Latte

(Makes 1 serving)

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.

½ cup low-fat (1%) milk
2 Tbsp. unsweetened cocoa powder
½ tsp. raw honey (optional)
1 cup black coffee, brewed (or 1 shot espresso)
¼ tsp. pure peppermint extract
1 fresh mint leaf (for garnish; optional)

1. Bring milk, cocoa powder, and honey (if desired) to a boil in small saucepan over medium-high heat, whisking to blend.
2. Remove from heat once mixture comes to a boil. Whisk vigorously until frothy.
3. Pour coffee into a large mug. Top with milk mixture and extract; mix to blend. Garnish with mint leaf if desired.
4. Serve immediately.
Nutritional Information (per serving):
Calories: 112
Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 5 mg
Sodium: 76 mg
Carbohydrates: 16 g
Fiber: 2 g
Sugars: 3 g
Protein: 7 g


Portion Fix Containers
1 Yellow
½ tsp.


Lower-Sugar Apple Cider

(Makes 1 serving)

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.

1 cup water
1 bag apple cider tea (or apple-flavored herbal tea)
1 cinnamon stick
1 tsp. raw honey

1. Bring water to a boil in small saucepan over medium-high heat. Remove from heat.
2. Add tea bag and cinnamon stick; allow to steep for 2 minutes.
3. Remove tea bag and cinnamon stick.
4. Pour into a mug. Add honey; mix well.
5. Serve immediately.

Contains 20 calories, 7 mg sodium, 6 grams carbohydrates, 5 grams sugar. Portion-fix: free.


Salted Caramel Cold-Brew Coffee

(Makes 1 serving) Add cafe latte shakeology in place of cold brew and make a super healthy shake!

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None

1 cup cold brewed coffee, cold
1 tsp. pure caramel extract
½ tsp. pure vanilla extract
1 tsp. pure maple syrup
2 Tbsp. unsweetened almond milk
1 pinch sea salt (or Himalayan salt)
1 cup ice

1. Place coffee, extracts, maple syrup, almond milk, salt, and ice in blender; cover. Blend until smooth.
2. Serve immediately.

Portion Fix: 1/2 yellow


If you love the classic culinary union of chocolate and peanut butter, give this sophisticated and slightly exotic spin on hot cocoa a try. It might sound a little weird, but tahini (spreadable sesame paste) adds a nutty richness to an otherwise ordinary mug of warm cocoa. Add a pinch of sea salt, if desired, to accentuate the sweet and savory flavors even more.

Tahini Hot Cocoa

(Makes 1 serving)

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.

1 cup unsweetened coconut milk beverage (or unsweetened almond milk)
2 Tbsp. unsweetened cocoa powder
1 tsp. tahini paste
½ tsp. raw honey

1. Bring coconut milk, cocoa powder, tahini, and honey (if desired) to a boil in small saucepan over medium-high heat, whisking frequently.
2. Pour into a large mug; serve immediately.

Portion Fix: 1 yellow, 1 tsp

October 4, 20170

So if you are like me and LOVE tacos, but feel super guilty after eating them, this low carb recipe is to die for! And my picky kids and husband ate it too which says a lot! You can even add a bit of salsa and sour cream on top.



  • 4 medium (32 ounces) zucchinis, cut in half lengthwise
  • 1/2 cup mild salsa
  • 1 lb 93% lean ground turkey
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp kosher salt, or to taste
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/2 small onion, minced
  • 2 tbsp bell pepper, minced
  • 4 oz can tomato sauce
  • 1/4 cup water
  • 1/2 cup reduced fat Mexican blend shredded cheese
  • 1/4 cup chopped scallions or cilantro, for topping


  1. Bring a large pot of salted water to boil. Preheat oven to 400°F.
  2. Place 1/4 cup of salsa in the bottom of a large baking dish.
  3. Using a small spoon or melon baller, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half.
  4. Chop the scooped out flesh of the zucchini in small pieces and set aside 3/4 of a cup to add to the taco filling, (squeeze excess water with a paper towel) discarding the rest or save to use in another recipe.
  5. Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
  6. Brown turkey in a large skillet, breaking up while it cooks. When no longer pink add the spices and mix well.
  7. Add the onion, bell pepper, reserved zucchini, tomato sauce and water. Stir and cover, simmer on low for about 20 minutes.
  8. Using a spoon, fill the hollowed zucchini boats dividing the taco meat equally, about 1/3 cup in each, pressing firmly.
  9. Top each with 1 tablespoon of shredded cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.
  10. Top with scallions and serve with salsa on the side.


Yield: 4 servings, Serving Size: 2 halves

  • Amount Per Serving:
  • Smart Points: 5
  • Points +: 7
  • Calories: 286
  • Total Fat: 12g
  • Saturated Fat: g
  • Cholesterol: 8mg
  • Sodium: mg
  • Carbohydrates: 18g
  • Fiber: 5g
  • Sugar: 6g
  • Protein: 28g


September 14, 20160

This delicious Creamy Raspberry Vinaigrette goes perfectly with the Summer Tomato Salad, but can be used on any of your favorite vegetable or salad dishes.


SERVES: 6 (approx. 1 Tbsp. each)
Prep Time: 10 min.
Cooking Time: None

¼ cup extra-virgin olive oil
1 Tbsp. fresh lemon juice
1 tsp. Dijon mustard
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
1½ tsp. raspberry preserves
1 Tbsp. reduced-fat (2%) plain Greek yogurt

1. Combine oil, lemon juice, mustard, salt, pepper, preserves, and yogurt in a medium bowl; whisk until emulsified.
TIPS: • If using the Orange Container to measure this rich and delicious dressing, only fill the container halfway. That measurement counts as one full orange, since a little goes a long way!
• You can serve this dressing over your favorite salads and vegetables.


September 13, 20160

Autumn and Bobby are back with another round of amazing recipes! Today features EASY and healthy sushi…that even the most novice chef can make!

These aren’t typical sushi rolls; you wrap the seaweed around the ahi and avocado for a bite-sized piece of perfection. You don’t need any special equipment, they’re easy to assemble, and incredibly versatile — you can top this sushi with anything you want: more fish, vegetables, or fruit.

It checks all the boxes for a satisfying meal: light, filling, and bursting with flavor and texture. The best part? Once you buy all the ingredients, you’ll have most of what you’ll need ready for your next sushi night.

Ahi and Avocado Quinoa Sushi With Sesame Infusion
½-red ½-blue

1 cup dry quinoa, not rinsed
2 cups water
1 Tbsp. rice vinegar, unseasoned
1 Tbsp. coconut sugar (or palm sugar)
¾ tsp. sea salt (or Himalayan salt)

10 oz. raw ahi tuna, sushi grade, finely chopped*
1½ tsp. rice vinegar, divided use
Sea salt (or Himalayan salt) (to taste; optional)
¾ medium avocado, chopped
4 sheets nori
Sesame Infusion (optional)(see separate recipe for Sesame Infusion)
4 tsp. toasted sesame seeds
Reduced-sodium tamari soy sauce (for dipping)
Wasabi (optional)
Pickled ginger (optional)


1. Bring quinoa and water to a boil in small saucepan over medium-high heat. Reduce heat to medium-low. Gently boil, covered, for 10 to 15 minutes, or until all water has been absorbed.
2. While quinoa is cooking, combine vinegar, sugar, and salt in a microwavesafe bowl; mix well. Microwave on high for 30 seconds; mix well. Cool for 20 to 25 minutes. Set aside.
3. Place cooked quinoa in a large mixing bowl. Fold in vinegar mixture with a rubber spatula, to completely coat quinoa. Cover with a damp towel; cool to room temperature before using. (Do not skip this step!)

1. Place ahi in a medium bowl. Drizzle with 1 tsp. vinegar and season with salt (if desired). Set aside.
2. Place avocado in a small bowl. Drizzle with remaining ½ tsp. vinegar and season with salt (if desired). Set aside.
3. Cut each sheet of nori, using a sharp knife (or scissors), into twenty-four 1½-inch wide strips. (You will have some strips left over. You can wrap them to use next time.) Set aside.
4. Using damp hands, make twenty-four 1½-inch balls of quinoa, packing it together just enough so the quinoa forms cohesive balls.
5. Place each ball on a clean cutting board, pressing down slightly to flatten the bottom.
6. Wrap a strip of nori around quinoa ball, shiny side out, and seal ends together with fingers using a little bit of water. (In a pinch, a few grains of quinoa can be used as glue.)
7. Push down top of quinoa ball so that there is approximately ¼-inch of empty space between quinoa and nori.
8. Fill the empty space with ahi, top with avocado, drizzle with Sesame Infusion (if desired), and sprinkle with sesame seeds.
9. Repeat steps 5 to 8 for the remaining rolls.
10. Serve with soy sauce, wasabi, and ginger. Enjoy!

• Nori can be hard to slice. Make sure you have a really sharp knife or pair of scissors.
• Look for nori that comes in slightly perforated pre-cut strips.

August 26, 20160

Prep Time: 20 min.
Cooking Time: 26 min.
CONTAINER EQUIVALENTS (salmon patty, bun, wasabi cream cheese, and arugula):
RED – 1
OILS – 1

3 Tbsp. whipped cream cheese
½ tsp. prepared wasabi
1 lb. raw wild-caught salmon fillets, boneless, skinless, cut into 1-inch chunks
Finely grated peel (lemon zest) of 1 medium lemon
Juice of ½ medium lemon
1 Tbsp. Dijon mustard
1 large egg white (2 Tbsp.)
1½ tsp. finely chopped fresh dill
1½ tsp. finely chopped fresh chives
½ tsp. fine sea salt (or Himalayan salt)
¼ tsp. ground black pepper
Parchment paper
Nonstick cooking spray
1 Tbsp. dried minced garlic
1 Tbsp. dried minced onion
2 Tbsp. cold water
4 gluten-free hamburger buns
1 large egg white (2 Tbsp.) +
2 Tbsp. cold water
½ tsp. poppy seeds
½ tsp. sesame seeds
¼ tsp. coarse sea salt (or Himalayan salt)
1 Tbsp. olive oil
4 cups baby arugula or Dill Cucumber
Salad (see separate recipe for Dill
Cucumber Salad)

1. To make wasabi cream cheese, combine cream cheese and wasabi in a small bowl; mix well. Cover and refrigerate until ready to use.
2. To make patties, place salmon, lemon peel, lemon juice, mustard, egg white, dill, chives, salt, and pepper in a food processor; pulse in approximately three 5-second pulses, or until finely chopped, but not so
fine that it becomes a paste.
3. Cut out four 5-inch x 5-inch squares of parchment. Arrange on a baking sheet; lightly coat with spray.
4. Spray your hands with spray; form salmon mixture into four 2-inch balls, pressing each one into a patty atop a piece of sprayed parchment.
5. Cover patties with plastic wrap; refrigerate at least 1 hour to set.
6. Preheat oven to 375º F.
7. To make buns, combine garlic, onion, and 2 Tbsp. water in a microwavesafe bowl; mix well. Microwave on high for 30 seconds. Set aside.
8. Line a baking sheet with parchment. Arrange buns, top side up, with equal space between. Set aside.
9. Combine egg white with 2 Tbsp. water in a small bowl; whisk to blend.
10. Brush top of each bun with egg white mixture; sprinkle with garlic mixture, poppy seeds, sesame seeds, and salt. Don’t worry if a little bit falls off the
11. Bake for 12 to 15 minutes, or until topping is golden brown. You can save this step until just before serving if you want warm buns to serve on.
12. Coat cast iron skillet with oil; wipe out excess oil with a paper towel, leaving just a thin layer (about ¼ tsp.) on the surface.
13. Heat skillet on medium-high for 2 to 4 minutes, or until oil just begins to smoke.
14. Place patties onto the skillet by using the parchment paper to pick up, invert them onto skillet, then gently peel off the parchment. Cook for 2½ to 3 minutes on each side, or until golden on the outside. Do not move
patties until they have cooked the full 2½ minutes per side for the mixture
to set. A thermometer should read 145º F.
15. Spread each bottom bun with 1 tsp. wasabi cream cheese. Top with salmon patty, 1 cup arugula, and finish with top bun. Enjoy!

• The Dill Cucumber Salad is the perfect side salad for these burgers. Add an additional GREEN container for 1 cup of the salad.
• Patties can also be grilled on an outdoor barbecue.

• Serve salmon patty open-faced (1/2 of a bun) with wasabi cream cheese
• Serve salmon patty atop 1 cup arugula and 1 cup Dill Cucumber Salad


1 lemon, medium
1 package baby arugula
1 bunch chives, fresh
1 bunch dill, fresh
1 (8 oz.) container whipped cream cheese
1 package hamburger buns, gluten-free
1 jar sesame seeds
1 carton egg whites or 2 large eggs
1 lb. wild-caught salmon, boneless
1 jar black pepper, ground
1 jar Dijon mustard
1 jar minced garlic, dried
1 jar minced onion, dried
1 bottle olive oil
1 jar poppy seeds
1 jar sea salt (or Himalayan salt)
1 tube wasabi, prepared
1 can nonstick cooking spray
1 roll parchment paper

August 25, 20160

These muffins hit the sweet spot for me…I love the combo of orange and cherry together. SO yummy!

SERVES: 12 (1 muffin each)
Prep Time: 10 min.
Cooking Time: 20 min.
BLUE – ½
OILS – 1½

Nonstick cooking spray
1½ cups all-purpose gluten-free flour, sifted
½ cup almond flour, sifted
2 tsp. baking powder
½ cup chopped raw walnuts
1 tsp. sea salt (or Himalayan salt)
¼ cup extra-virgin organic coconut oil
2 Tbsp. all-natural peanut butter
¾ cup pure maple syrup (preferably Grade B)
1 Tbsp. finely grated orange peel (orange zest)
¾ cup fresh orange juice (approx. 1 to 2 medium oranges)
2 tsp. ground flaxseed
1 cup thickly sliced banana, very ripe (approx. 1 large banana)
1 tsp. pure vanilla extract
½ cup chopped fresh cherries

1. Preheat oven to 375º F.
2. Prepare 12 muffin cups by lining with muffin papers and lightly coating with spray.
3. Combine flour, almond flour, baking powder, walnuts, and salt in a large mixing bowl; mix well. Set aside.
4. Place oil, peanut butter, maple syrup, orange peel, orange juice, ground flaxseed, banana, and extract in blender; cover. Blend until smooth; approx. 30 seconds.
5. Add peanut butter mixture to flour mixture; mix until just moistened. Do not overmix.
6. Add cherries; fold until just mixed.
7. Spoon batter into prepared muffin cups. (One-quarter cup batter should fill each cup about three-quarters full.)
8. Bake for 18 to 20 minutes, or until tops are golden brown and a toothpick inserted into the center of a muffin comes out clean.
9. Remove from oven; allow to cool for 5 to 10 minutes before removing muffins from pan and cooling completely on a rack. Enjoy!

• Not all brands of all-purpose gluten-free flour are vegan, so be sure to check the label.
• Grade B maple syrup has a very strong, intense flavor that can be similar to molasses, and is perfect for baking


1 banana, large, very ripe
6 oz. cherries, fresh
1 to 2 oranges, medium
1 bag ground flaxseed
1 bag walnuts, raw, chopped
1 jar all-natural peanut butter
1 bag all-purpose flour, gluten-free
1 bag almond flour
1 can baking powder
1 bottle extra-virgin organic coconut oil
1 bottle maple syrup, Grade B
1 jar sea salt (or Himalayan salt)
1 bottle pure vanilla extract
1 can nonstick cooking spray