Healthy Green Berry Smoothie

Serves 1

  • 1/2 c. apple or orange juice, no sugar added
  • 1 c. of spinach
  • 1 banana, mashed
  • 1 c. frozen mixed berries (strawberries, blueberries and blackberries)

Add juice and spinach to then blender and blend well. Add banana and frozen fruit and blend together.

*You can add water or coconut/almond milk to reach your desired consistency.

Green Spinach Smoothie

Serves 1

  • 1 frozen sliced banana
  • 1 Tablespoon organic peanut or almond butter
  • 1/2 cup Greek yogurt
  • 1 cup coconut milk, unsweetened
  • 4 cups baby spinach

Combine all ingredients in a blender and blend until smooth.

Gluten Free Muffins

  • 1 package of King Arthur Gluten Free Muffin Mix
  • 6 tbsp of butter (melted) or oil
  • 3 eggs
  • 3/4 cup of coconut milk
  • 1 ripe banana, mashed
  • 1 1/4 cup of blueberries, raspberries, strawberries (sliced) and/or blackberries, or whatever you love in a muffin
  • Large grain/coarse, premium cane sugar

Preheat oven to 365 degrees. Line a 12 cup standard muffin pan with paper liners or grease each cup. Stir together melted butter or oil, eggs and mix. Using electric beater, beat in milk 1/4 cup at a time, being sure to scrape the bowl several times. Beat until batter thickens, about 1 min. Add in banana and fruit/add ins.

Add mix to muffin cups, filling until almost full. Sprinkle with coarse sugar.

Bake 18-22 minutes, remove from oven and cool for 5 minutes before serving.

Avocado and Egg Breakfast Pizza

  • Gluten Free Pizza Crust, OR Greek or pocketless pita, or any kind of flat bread
  • Lemon
  • Ripe avocado
  • Organic egg
  • Sea salt, pepper, chili flakes, cumin, cumin seed, extra virgin olive oil

Toast pizza crust or pita until crisp, mash avocado and spread on pita, drizzle with a dash of lemon, olive oil and spices, place egg cooked to your liking on top and serve. Best as healthy breakfast, afternoon snack or Sunday night dinner! *Add prosciutto, crumbled bacon or a sprinkling of feta over the top for a richer snack.

Avocado and Egg
Heat a non-stick skillet to medium low heat. Lightly spray with olive oil. Slice an avocado with the skin ON lengthwise, forming one thick slice in the middle (you will have leftovers!). Remove the seed and you can cut the center with a paring knife to be a little larger. Place the avocado slice in the pan. Crack a medium sized egg into the center of the hole. Cover and cook for a minute or two, until the egg is as you like it. Season with salt and pepper and serve.

Penne Rosa with Chicken

Ingredients (6 servings)

  • 12 ounces gluten free penne pasta
  • 1 tablespoon olive oil
  • 4 cloves garlic, minced
  • 1 pinch crushed red pepper flakes
  • 8 ounces button mushrooms, sliced
  • 2 medium tomatoes (about 1/2 lb.) chopped
  • Salt and pepper, to taste
  • 4 cups fresh spinach
  • 1lb. free range chicken breast, sliced and cut into small pieces
  • 1/2 cup marinara sauce
  • 1/3 cup 0% plain Greek yogurt
  • 1/4 cup grated parmesan cheese


Cook penne according to package directions, with a pinch of sea salt and a dash of olive oil. Cook al dente, or noodles will be mushy. Drain, rinse with cold water and set aside.

In a large skillet with a lid, heat olive oil over medium-low heat. Add in garlic and red pepper flakes, cook for 2 minutes or until garlic begins to soften.

Add in mushrooms, tomatoes, salt and pepper. Cook for 5 minutes, or until mushrooms begin to release their water.

Add in chicken breast. Cook until chicken is slightly browned. Remove from heat, add in spinach and cover skillet. Let spinach wilt for 2 minutes.

Remove lid and place skillet back over low heat. Add the penne, Greek yogurt and pasta sauce.Stir until sauce is mixed well and all pasta and veggies are coated. Heat until just warmed through. Divide into pasta bowls and serve topped with parmesan cheese.

Easy Black Bean Burrito Bowls

*You can add in 4 oz. of cooked chicken or steak slices (that amount serves 1) if desired…this is one of those recipes that you add in as much as you like, but keep the rice and cheese to a minimum for a healthy meal. I am pretty sure it will taste good no matter how you concoct it!

  • Cooked brown rice (can use left overs, make it for this recipe specifically or purchase pre-made, frozen brown rice from Trader Joeʼs or Henryʼs)
  • Roasted red peppers, chopped
  • Cooked black beans (canned, liquid drained)
  • Salsa verde
  • Fresh cilantro
  • Avocado, diced
  • Lime wedgeRed pepper flakes
  • Shredded white cheddar cheese (if desired)

In a bowl, heat the rice. Top with chopped red pepper. Mix together the black beans and salsa verde in a separate bowl, and heat them up together. Pour on top of the rice and red pepper. Top with avocado, cilantro, cheese, a big squeeze of lime and red pepper flakes. Serve.