Looking for a wholesome, fiber-packed snack that satisfies your sweet tooth? These Banana Chia Crisps are not only delicious but also loaded with health benefits!
🍌 Dietary Fiber Boost – Thanks to the chia seeds, these crisps are rich in fiber, supporting a healthy digestive system, reducing cholesterol, and helping regulate blood sugar levels. Plus, fiber promotes feelings of fullness, making it easier to stay satisfied longer!
❤️ Potassium Powerhouse – Bananas bring a natural sweetness and a generous dose of potassium, which supports heart health by regulating blood pressure and maintaining muscle and nerve function.
🌟 Antioxidant Protection – A dash of cinnamon adds more than just flavor—it’s packed with antioxidants that protect your body from oxidative stress and may lower the risk of chronic diseases.
Perfect for a quick snack or a healthy treat for the kids, these crisps are a must-try!
Ingredients:
- 1 Banana (medium, ripe)
- 1/4 cup Chia Seeds
- 1 tsp Cinnamon
Instructions:
- Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.
- In a small bowl, mash banana with the back of a fork. Mix in chia and cinnamon until combined.
- Transfer small dollops to the baking sheet. Press down gently using your fingers or the back of the fork. Bake for 20 to 25 minutes.
- Remove from oven. Let cool and enjoy!
A hearty and flavorful salad that’s anything but boring! This Lentil and Cauliflower Salad with Orange Tahini Dressing is packed with protein-rich lentils, roasted cauliflower, and a bright, creamy citrus tahini dressing that ties it all together. It’s the perfect balance of fresh, zesty, and satisfying perfect for a quick lunch, meal prep, or a nutrient-dense side dish. Bonus: It’s completely plant-based and loaded with fiber to keep you feeling full and energized!
Ingredients:
- 1/2 cup Dry Green Lentils (rinsed)
- 1 head Cauliflower (medium, cut into florets)
- 1 tbsp Moroccan Spice Blend
- Sea Salt & Black Pepper (to taste)
- 1/4 cup Tahini
- 1/2 Navel Orange (large, zested, juiced)
- 1/2 Lemon (juiced)
- 8 cups Arugula
- 1/2 cup Pitted Dates (chopped)
- Organic chicken (we do ours from the local farm, this will add some extra protein which can help in so many ways!)
Instructions:
- Cook the lentils according to the package directions. Once cooked, drain and rinse under cold water and set aside.
- Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
- Toss the cauliflower with the Moroccan spice blend, salt, and pepper until well coated. Arrange the cauliflower on the prepared baking sheet and bake for 25 to 30 minutes until cooked and browned slightly, tossing halfway.
- In a small bowl, whisk together the tahini, orange juice and zest, lemon juice, salt, and pepper.
- Place the arugula on a platter and top with the cooked lentils, cauliflower, and dates. Drizzle the tahini dressing over the top. Divide evenly into bowls or plates, and enjoy!
This recipe is packed with various vitamins and minerals, including Vitamin A, C, D, E, K, and B-vitamins, as well as minerals like potassium, calcium, iron, and zinc. These nutrients are essential for various bodily functions, including immune function, bone health, blood clotting, and energy production.
Ingredients:
- 1 1/2 lbs Chicken Thighs With Skin (bone-in)
- 3 Garlic (clove, minced)
- 2 Yellow Onion (large, thinly sliced)
- 1/4 cup Lemon Juice
- 2 tbsps Dijon Mustard
- 1 tsp Smoked Paprika
- 1/2 tsp Cayenne Pepper
- 1 cup Basmati Rice (dry, rinsed)
- Sea Salt & Black Pepper (to taste)
- 1 tbsp Extra Virgin Olive Oil
- 1 1/2 cups Chicken Broth
- 1/4 cup Parsley (chopped)
Instructions:
- Pat the chicken dry and place it in a large bowl. Add garlic, onion, lemon juice, mustard, paprika, and cayenne. Mix well, cover, and marinate in the refrigerator for two hours or overnight.
- Cook the rice according to the package instructions.
- Meanwhile, remove the chicken from the marinade and set the marinade aside. Season the chicken with salt and pepper.
- Heat the oil in a pan over medium-high heat. Sear the chicken on each side for four to six minutes or until golden. Remove the chicken from the pan and set it aside.
- In the same pan, cook the marinade for three to five minutes until it thickens and caramelizes.
- Return the seared chicken to the pan, add the broth, and simmer for 20 to 25 minutes until fully cooked. Divide the rice and chicken evenly among serving plates, top with parsley and enjoy!
Ingredients:
- 2 cups Mini Potatoes (halved)
- 1 1/2 tbsps Tahini
- 1/2 Lemon (juiced, plus more for garnish)
- 1 tbsp Coconut Aminos
- 1 tsp Raw Honey
- Sea Salt & Black Pepper (to taste)
- 1/4 cup Water (optional)
- 8 3/4 ozs Tempeh (cubed)
- 3 cups Asparagus (trimmed, chopped)
- 1/2 Zucchini (large, chopped)
- 1 Red Bell Pepper (large, sliced)
Instructions:
- Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
- Add the potatoes to a large pot with enough water to cover them. Bring the pot to a boil and cook for 12 to 15 minutes or until fork-tender. Drain and set aside.
- In a large bowl, mix together the tahini, lemon juice, coconut aminos, honey, salt, and pepper. Add a splash of water to thin out if needed. Add the tempeh, asparagus, zucchini, and bell pepper to the bowl. Toss to coat in the tahini sauce.
- Spread the vegetables and tempeh out evenly on the baking sheet. Cook for 20 to 25 minutes, flipping halfway through, until the vegetables are browned and fork-tender.
- Divide the potatoes, tempeh, and vegetables evenly into bowls. Drizzle with additional lemon juice. Enjoy!
During your menstrual phase, the uterine lining is shed and bleeding occurs as estrogen and progesterone are low. It’s important to prioritize certain nutrients:
- Iron: Menstrual blood is rich in iron, so it’s important to replenish stores. Foods like lean meats, beans, lentils, and spinach can help prevent iron deficiency anemia and related fatigue.
- Magnesium: Magnesium promotes relaxation, which may alleviate menstrual cramps and support mood regulation. Good sources include whole grains, leafy greens, dark chocolate, edamame, and pumpkin seeds.
- Vitamin C: Vitamin C boosts the absorption of non-heme iron from plants. Try pairings like Brussels sprouts with chicken, kale with beef, and carrots with hummus.
- B Vitamins: There are eight B vitamins, but vitamin B6 may be especially helpful in supporting mood, energy, and other common premenstrual symptoms. You can find B vitamins in eggs, fortified cereals, whole grains, and poultry.
- Omega-3 fatty acids: Omega-3s have anti-inflammatory properties, which may help alleviate some pain associated with cramps. The best sources are fatty fish (salmon, mackerel, and tuna) but you can also get some from chia seeds, flax seeds, and walnuts.
Here's a yummy recipe to support your body during this phase:
Ingredients:
- 1/2 cup Quinoa (dry, rinsed)
- 1 cup Broccoli (chopped into small florets)
- 2 cups Kale Leaves (finely chopped)
- 2 tbsps Extra Virgin Olive Oil (divided)
- 1/2 Lemon (medium, juiced)
- 1/2 tsp Dijon Mustard
- Sea Salt & Black Pepper (to taste)
- 2 cups Lentils (cooked)
- 2 tbsps Fresh Dill (chopped)
- 2 tbsps Pumpkin Seeds (toasted)
Instructions:
- Cook the quinoa according to package directions. Set aside.
- Meanwhile, set the broccoli and the kale in a steamer basket over boiling water and cover. Steam for about five minutes or until tender. Set aside.
- Whisk together the oil, lemon juice, and mustard. Season with salt and pepper. Set aside.
- Place the quinoa, lentils, broccoli, kale, dill, and pumpkin seeds in a large bowl. Add the dressing and mix to coat.
- Divide onto plates and enjoy!
