Pumpkin Spice Banana Smoothie
Pumpkin Bannana Smoothie

  • 1/2 cup pumpkin canned puree
  • 1 frozen banana
  • 1 cup unsweetened almond milk (or your milk of choice)
  • 1 tablespoon pure maple syrup, more or less to taste
  • 1/4 tsp vanilla
  • 1/4 tsp pumpkin spice
  • 1/4 cup ice
  1. Blend all ingredients together until smooth.

Pumpkin Overnight Oats
Overnight Oats

  • 1/4 cup quick oats
  • 1/2 cup vanilla almond milk
  • 2 tbsp canned pumpkin
  • 1 tsp chia seeds
  • pinch cinnamon
  • pinch pumpkin pie spice
  • 1/4 sliced banana
  • 1 mason jar or airtight container

For the topping:

  • 1/4 cup almond milk
  • pinch cinnamon
  • pinch pumpkin pie spice /li>
  • 1 oz nuts (pumpkin seeds, sliced almonds)
  1. Combine the oats and 1/2 cup of almond milk in a jar.
  2. Stir in the canned pumpkin, chia seeds and spices
  3. Add banana, cover jar, shake and refrigerate overnight.

Oatmeal with Chia and Flaxseeds
Oatmeal Thing

  • 1/3 cup rolled oats
  • 1/2 cup milk or milk alternative
  • 1/2 tablespoon chia seeds
  • 1 tablespoon flaxseed meal
  • 1 tablespoon nut butter
  • Cinnamon, to taste
  • Honey or agave nectar, to taste
  1. Using a microwave-safe bowl, add in the oats, milk and chia seeds.
  2. Microwave on high for 3-4 minutes
  3. Add flaxseed meal, a little extra milk if you prefer, honey, cinnamon, and nut butter

Banana Berry: Add ½ large banana and 1 handful frozen berries. Add walnuts for extra crunch.
Chocolatier: Add ½ tablespoon all-natural cocoa powder and 1 tablespoon dark chocolate chips.
Tropical Sunrise: Use coconut milk and add mango and pineapple pieces (dried, fresh or frozen)

Baked Sweet Potatoes, in your Microwave
sweet potato thing

  • 1 medium sized sweet potato

Prick the potatoe all over with a fork. Microwave on high for 8 to 10 minutes or until tender. Turn the potatoe one time, at the half way point. Let the potato sit for 2 minutes prior to opening.

For added flavor and nutrients, try adding:
Dried cranberries, walnuts, and greek yogurt for added creaminess.
1 tbsp Pesto and parmesan cheese for a savory finish
Black beans and cheddar cheese

Banana Ice Cream
banana icecream

  • A Banana
  1. Take a ripe banana and separate into two.
  2. Freeze the banana (do not include skin).
  3. When frozen, mash the banana.
  4. Enjoy plain or add cocoa powder or peanut butter for variety!

Frozen Greek Yogurt Drops
yogurt drops

  • Nonfat plain Greek yogurt
  • Frozen Berries
  • Parchment paper
  1. Combine 1 cup nonfat plain Greek yogurt with ½ cup frozen berries
  2. Stir in the fruit until it is evenly distributed.
  3. Line a baking sheet with parchment paper, and drop 1/4 teaspoons of the mixture onto the sheet. Leave space in between each drop so they do not
  4. Freeze drops for a few hours until solid. Store drops in a plastic baggie.
  5. Store in the freezer until ready to eat!

Whole Grain Snack Crackers – Hummus, Carrot & Cucumber
Hummus Carrot Cucumber

  • Whole grain cracker
  • Carrots
  • Cucumber
  • Hummus (any flavor)

To do: Use a vegetable peeler to make long strands with your carrot and cucumber. Spread the hummus on the crackers, then top with the carrots and cucumber.
Variations: Top the whole grain crackers with:
Apple & nut butter; Avocado & mozzarella
Dates & goat cheese; Tomato & feta
Pineapple & cottage cheese; Strawberries & cream cheese

Breakfast Quinoa
Breakfast Quinoa

  • 1 cup Unsweetened Almondmilk
  • ½ cup quinoa, uncooked
  • 1 teaspoon cinnamon
  • ½ teaspoon vanilla
  • ½ Tablespoon chia seeds (or ground flax seed)

To do:

  • Rinse quinoa and drain.
  • Place almondmilk and quinoa into a small sauce pan and bring to a boil.
  • Add cinnamon and vanilla.
  • Reduce to a simmer and cook about 15 minutes, or until all liquid is absorbed. Stir often.
  • When ready to eat, place a portion of the quinoa into a bowl, drizzle with honey or agave necter and top with chia seeds, or fruit.

No Bake Energy Bars
Makes 10 servings
Energy Bars


  • 1 cup dry quick quaker oats
  • 1/3 cup dried tart cherries
  • 4 oz peanut butter 100% Natural
  • 3 tbsp honey squeeable
  • 1 tsp vanilla extract

To do: Mix the ingredients together in a bowl. Spread mixture in a pan. Refrigerate for 2 hours. Slice and enjoy! Return uneaten bars to fridge for storage.

Variations: Add in a tbsp. of flax seed, chia seeds, or nuts

Southwestern Black Bean Salad
Southwestern Black Bean Salad

  • 1 can black beans, rinsed and drained
  • 1 can cooked corn
  • 1 medium tomato, chopped
  • 1/3 cup red onion, chopped
  • 1 1/2 – 2 lemon or lime juice
  • 1 tbsp olive oil
  • 2 tbsp fresh minced
  • salt and fresh pepper to taste
  • Optional: avocado or jalapeño

To do: In a large bowl, combine beans, corn, tomato, onion, cilantro, salt and pepper, jalapeño (optional). Squeeze fresh lemon/lime juice to taste and stir in olive oil. Marinate in the refrigerator 30 minutes.

Variations: Add avocado just before serving. Serve with cooked quinoa for a balanced salad.

French Onion Dip with Caramelized Onions and Greek Yogurt
French Onion Dip

  • 1/4 cup oil (olive or canola)
  • 4 medium yellow onions, finely chopped (about 4 cups)
  • 1 large clove garlic, minced
  • 1 tablespoon Worcestershire Sauce
  • 2 cups plain Greek-style yogurt (either no-, low-, or full-fat)
  • Freshly ground black pepper
  • 1 teaspoon salt or to taste

To do:

  1. Add the oil and onions along with a big pinch of salt to a large sauté pan. Cook over medium heat, stirring frequently, until onions caramelize into a deep brown color. Add water as needed to prevent burning. This may take 15 minutes or more.
  2. When the onions are done, add the minced garlic and stir for several seconds until you can smell the garlic.
  3. Turn off the heat and stir in the Worcestershire sauce.
  4. In a bowl, mix the cooled onions and the yogurt until blended. Stir in several turns of freshly ground black pepper. Taste for salt.
  5. This dip can be made a day in advance, kept well-covered in the refrigerator.

Variations: Serve with fresh raw vegetables, or whole grain crackers. Use as a spread in sandwiches or wraps.

Roasted Chickpea Snack
Roasted Chickpea Snack

  • 2 cans chickpeas (garbanzo beans)
  • 2 tablespoons olive oil
  • Your choice of seasonings (see suggestions)

To do:

  1. Preheat oven to 375 degrees. Prep your baking sheet by covering with parchment paper.
  2. Drain and rinse the beans. Place them on a towel to dry until most of the excess moisture is absorbed.
  3. Spread dry chickpeas on baking sheet. Roast the chickpeas in the oven for 45-60 minutes or until the beans are crunchy throughout (Chickpeas will be crunchy throughout when done).
  4. Immediately (while beans are still hot), toss with olive oil and seasonings. Serve hot or at room temperature.
  5. Store in an airtight container for up to 4 days.


  • Enjoy as a snack by itself
  • Toss into salads or on top of soups for added crunch
  • Combine with nuts and dried fruit for a savory trail mix

Seasoning Suggestions

  1. Sesame Soy- 1 teaspoon sesame oil, 1 teaspoon garlic powder, 1/2 teaspoon sea salt, 1 tablespoon sesame seeds
  2. Honey Cinnamon- 1 teaspoon cinnamon, a pinch nutmeg, 1/4 teaspoon sea salt, 2 tablespoons honey (put back in oven for 10-15 mins to carmelize)
  3. Garlic Parmesan- 1/4 cup grated parmesan cheese, 1 teaspoon garlic powder or 2 cloves fresh minced garlic, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt
  4. Smoky Spice Blend- 1/2 teaspoon ancho chile powder, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt, pinch cayenne

Recipe: Courtesy of

Chicken Avocado Salad
Serves: 4-6
Chicken Avocado


  • 1 can shredded chicken
  • 1 avocado
  • ½ tsp garlic powder
  • 2 tsp lemon or lime juice
  • 1 tsp fresh cilantro
  • ¼ cup mayo
  • ¼ cup plain Greek Yogurt
  • Salt and pepper to taste

To Do:

  1. Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes.
  2. Serve with whole grain crackers, on top of cucumber slices, in a pita or eat as is!

Strawberries and Cream Rice Cakes
Strawberry and Cream Rice Cakes


  • 2 rice cakes cakes (plain, unsalted)
  • 2 tbsp low-fat ricotta cheese
  • 1 tbsp chia seeds
  • 2 large strawberries, sliced

To do:

  1. Spread ricotta onto the rice cakes.
  2. Sprinkle chia seeds over ricotta cheese.
  3. Place sliced strawberries over ricotta.
  4. Optional: add 1 tbsp honey or agave nectar for sweetness