Chia Pudding

Vanilla Chia Seed Pudding

3/4 cup coconut milk
3 Tablespoons chia seeds
1 teaspoon vanilla extract
cinnamon to taste

Mix and refrigerate overnight. Upon serving, add a teaspoon of almond butter, microwave to warm slightly. Slice bananas and voila! A naturally sweet and tasty breakfast, lunch, or snack.

Meatless Monday

Sautéed Veggie Soy Sauce Bowl

Serves 2-4

Cut and sauté: 
Yellow Squash
Yellow Onion
Red Pepper
Seasoning: salt, pepper, crushed red pepper flakes, minced garlic, (Penzy’s Greek Seasoning) 
Cook stovetop brown rice
Mix veggies and rice together in bowl
Upon serving: 
add low sodium soy sauce to taste
avocado slices 

Nacho Night

Fan Fave Taco Nacho Night (with drink!)

Option 1: Taco Seasoned Grass Fed Ground Beef
• In large pan, over medium heat, cook and brown ground beef
• Add low sodium taco seasoning as package states or to taste (I use half pkg. for 1lb. beef)
• On large plate or cookie sheet, depending on serving size, add Organic Tortilla Chips (I use blue and yellow corn)
• Shred Havarti or Cheddar cheese over tortilla chips
• Melt cheese in microwave or oven
• Top tortilla chips with taco seasoned ground beef
• Upon serving, top with salsa, greens, and avocado

Option 2: Salsa Verde Chicken
• In medium sized crockpot, add shredded chicken (I prefer a savory flavored rotisserie chicken)
• Cover cooked chicken with one jar of your favorite salsa verde
• Cook on low for 2 hours
• On large plate or cookie sheet, depending on serving size, add Organic Tortilla Chips (I use blue and yellow corn)
• Shred Havarti or Cheddar cheese over tortilla chips
• Melt cheese in microwave or oven
• Top tortilla chips with salsa verde chicken
• Upon serving, top with red salsa, greens, and avocado

• Cubed Ice
• Approx. one shot – Ketel One Vodka Citron
• Squeeze fresh lemon
• Add Perrier Sparkling Water to top of ball glass
• Stir and enjoy! 🙂

Power Up Protein

Frittata – for breakfast, lunch, or dinner

5 slices of bacon (try to purchase no nitrite, nitrate bacon) OR use 1-2 Aidell’s Chicken & Apple Sausage
1 cup broccoli
1 cup shredded sweet potato
1/2 yellow onion, diced
1 clove garlic, minced
7 eggs, whisked
1/3 cup full-fat coconut milk
dried parsley
red pepper flakes
2 tsp coconut oil

fry bacon (or pan sear Aidell’s sausage) and set aside
saute onion in coconut oil, add broccoli, garlic
in large bowl, whisk eggs, grate sweet potato, coconut milk, parsley, and red pepper flakes
add liquid mixture to sauté pan, cook on low until egg mixture is slightly thickened
transfer to coconut oiled glass or ceramic baking dish
bake at 425 degrees for 20 minutes or until cooked through

*options: use the egg mixture and add what veggies work for you or simply toss in what you have on hand. I’ve thrown together a variety of combinations and each time it tastes great – frozen kale, frozen spinach sauteed veggie mixture with your favorite seasoning, prosciutto, etc. Experiment and have fun with the freshest ingredients! Taking in healthy proteins and vegetable nutrients in a tasty way will keep your body happy all day 🙂

Football Fare

Ham and Apple Scramble

*double if you’d like a few servings
–  1/2lb ham steak, chopped into cubes
–  1 apple, peeled, cored, diced
–  1 medium sweet potato, peeled and diced into thick cubes
–  1/2 medium onion
–  4 eggs, scrambled (make as you serve “hash”; just adds protein/taste; can be eaten w/o
–  coconut oil for sauteeing.
–  1/2 tsp. salt
–  1/2 tsp. cinnamon
–  1/2 tsp. garlic powder
–  1/2 tsp. onion powder
–  1/4 tsp. allspice
–  1/4 tsp. cayenne pepper
– In small bowl, combine all spices
– Large frying pan, add Tbsp coconut oil and allow to melt (medium heat)
– Saute onion 3-4 minutes
– Add sweet posts toes and more coconut oil as needed; cook 5 minutes
– Add ham, apples, and mixed spices to pan
– Cook until sweet potatoes and apples are tender – remove and serve or let cool – Scramble eggs when serving.
– Enjoy! 🙂


Salad Entree

Toss with Annie’s Red Wine & Vinegar or EVOO & balsamic vinegar

Add your choice of protein: rotisserie chicken, lentils (Trader Joe’s or Melissa’s), or tuna (mixed with Primal Mayo)

Top with your favorites, such as avocado, olives, tomato, beets, carrots…


Breakfast Quinoa Bowl

Cook 2-4 servings of quinoa (per package details)
Rinse 1 cup quinoa in fine mesh strainer; rub with hand and drain.
Add quinoa to 2 cups water and dash of salt in saucepan. Bring to boil.
Lower heat, cover and simmer for 15 minutes.
Remove pan from heat, let sit, cover for 5 minutes.
Fluff gently with a fork, serve. (or let cool and put in fridge to use later in the week)
Add sliced banana, 1 Tbsp honey, pinch of cinnamon and almond milk to specification.
Enjoy a yummy, fast, warm breakfast – protein + complex carbs = solid nutrients for the body and brain! 🙂

Veg Head

Spicy Udon Noodles + Veggies (approx serving size 2)
2.5 oz Udon Noodles (or best gluten free option) 
3 Tbsp sesame oil
2 tsp garlic minced
4 cups assorted veggies (1/2 yellow squash, red pepper, onion, cherry tomatoes, mushrooms…whatever you guys have in the garden that you’d like to add. Just gauge the ratio of veggies to noodles as you cook the noodles.) 
2 tsp rice vinegar
1 Tbsp sriacha (…a little less if you don’t want too spicy)
1 Tbsp soy sauce 
Boil noodles per package instructions. They usually come banded, so use one of those or check serving size and gauge the 2.5 oz. When tender, drain. 
In separate small bowl, mix rice vinegar, sriacha, soy sauce
In large frying pan, add sesame oil; saute garlic and veggies until tender
Low heat, add sauce mixture
Toss in noodles
I typically add more soy sauce upon serving depending on dryness factor and taste

– cut the cukes
– halve the cherry tomatoes
– cook the quinoa (1 serving = 1/2 cup to 1 cup water)
– spoon the hummus
– pit and place the olive bar olives
– assemble and enjoy!! 😋