Recipes

Thinking about what to make for food every day can be exhausting! In addition, thinking about nutritious options to make can be even more overwhelming. Below are some nutritious recipes to hopefully make cooking/baking more fun but with a nutritious twist!

Breakfast

 

Ingredients

    • 2 large eggs
    • ¼ red pepper, chopped
    •  half of a small onion, chopped 
    • 1 cup broccoli, chopped
    • ¼ cup Cheddar cheese, grated
    • a handful of fresh baby spinach
    • cherry tomatoes, chopped
    • salt and pepper
    • ¼teaspoon butter

Instructions

    • Cut the cherry tomatoes, red pepper, onion, broccoli, and spinach leaves.
    • Melt the butter in the frying pan.
    • Beat the eggs with a fork and season with salt and pepper.
    • Add the mixture to the pan and spread it out evenly. When it starts to firm up, but still has a bit of raw on top, add grated cheese and also the cherry tomatoes, spinach, red pepper, onion, and broccoli.
    • Using a spatula, ease the edges and quickly turn it over onto the other side.
    • The other side will cook a lot quicker, it only needs about 1-2 minutes.
    • When it is done, place a large plate on top of the pan and flip the omelette as fast as you can.
 

Ingredients:

    • 2 ripe medium bananas, mashed (about 3/4 cup)*
    • 2 and 1/2 cups (200g) old-fashioned whole rolled oats
    • 1 cup (250g) any nut butter (I use almond butter)
    • 1/2 cup (60g) chopped pecans or walnuts*
    • 1/3 cup (75g) honey*
    • 1 teaspoon pure vanilla extract
    • 1/2 teaspoon ground cinnamon
    • 1/4 teaspoon salt
    • 1 cup (190g) fresh or frozen blueberries (do not thaw frozen)

Instructions:

  1. Preheat oven to 325°F (163°C). Line two large baking sheets with parchment paper or silicone baking mats. Set aside.
  2. Add everything to a large bowl and mix together with a rubber spatula or wooden spoon until combined (or use a hand-held or stand mixer).
  3. Scoop mounds of dough, about 1/4 cup each, onto baking sheets. 6 cookies per baking sheet since they are so large. The cookies won’t spread much in the oven, so gently press the mounds down to create a flatter shape.
  4. Bake for 18-21 minutes until lightly browned on the sides.
  5. Remove from the oven and let cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely.
  6. Cover and store cookies at room temperature for up to 4 days or in the refrigerator for up to 1 week.

Notes:

  1. Freezing Instructions: Cookies freeze well for up to 3 months. Thaw overnight in the refrigerator and bring to room temperature, if desired, before enjoying.
  2. Bananas: Instead of bananas, use 1/3 cup unsweetened applesauce and 1 large egg. The cookies will not be as sweet, so feel free to add 1 more Tbsp of honey.
  3. Gluten Free: These cookies are gluten free if you use certified GF oats.
  4. Nuts: You can leave out the nuts or use any chopped nut you like best. Or sub in dried cranberries, raisins, or sunflower seeds.
  5. Honey: Instead of honey, you can use maple syrup or brown rice syrup.
  6. Add-ins: If desired, leave out the blueberries and add dried fruit, seeds, unsweetened coconut, or extra nuts. I love dried cranberries in these cookies!
  7. Nutrition Information: Using SparkRecipes calculator– following the recipe as written, each cookie contains 260 calories, 12g fat, 28g carbs, 6g fiber, and 6g protein.

Source: https://sallysbakingaddiction.com/good-morning-sunshine-breakfast-cookies/

Ingredients

 
  • 2 cups rolled oats
  • ½ cup pecan pieces (optional)
  • 1 teaspoon baking powder
  • 1 ½ teaspoons cinnamon
  • ½ teaspoon allspice
  • ½ teaspoon kosher salt
  • ¾ cup mashed banana or 2 very ripe bananas
  • 1 ¾ cups milk of choice (dairy, almond or oat)
  • ¼ cup pure maple syrup
  • 1 tablespoon pure vanilla extract
  • For serving: Banana slices, almond butter or peanut butter

Instructions

  1. Preheat the oven to 375 degrees Fahrenheit.*
  2. Grease an 8 x 8″ or 9 x 9″ pan with coconut oil or a neutral oil. In a medium bowl, mix together the rolled oats, pecan pieces, baking powder, cinnamon, allspice, and kosher salt.
  3. Dump the dries into the prepared pan. 
  4. Mash the bananas. In the same bowl, whisk together the bananas, milk, maple syrup, and vanilla. Drizzle the milk mixture over the oats. Stir lightly with a fork to make everything gets evenly incorporated.
  5. Bake 40 to 45 minutes until the top is nicely golden and the oat mixture has set. Remove from the oven and allow to cool for at least 10 minutes (or more for the texture to fully set).
  6. Before serving, spread the top with almond butter or peanut butter (or a combination) and top with banana slices. Store leftovers refrigerated for up to 1 week: reheat in a 300 degree oven or microwave until warm.

Notes

*Make ahead instructions: do not make the entire pan in advance and refrigerate overnight because the oats will absorb all the liquid. You can mix up the wets and dries separately and store in separate containers (with the wets refrigerated), then pour them together in the morning and bake

Source: https://www.acouplecooks.com/banana-baked-oatmeal/

Ingredients 

  • 3-4 cups of chopped zucchini 
  • 1 onion, chopped 
  • 4 eggs
  • 1/3 cup of parmesan cheese
  • 1/2 cup shredded cheddar cheese
  • 1 cup Bisquick
  • 1/3 cup of oil 
  • Diced ham or bacon (optional)
  • 1/2 teaspoon of garlic powder 
  • salt and pepper to taste 
  • fresh parsley 

Directions: 

  1. Chop zucchini and dry off to extract as much water as possible. Transfer to a mixing bowl and set aside.
  2. Preheat oven to 350 degrees F and spray 9" pie dish with cooking spray. 
  3. Chop onion and place in mixing bowl.
  4. Add eggs, Bisquick, oil, cheddar and parmesan cheese into the bowl.
  5. Add salt, pepper, garlic powder, and combine ingredients.
  6. Mix in diced ham and bacon if desired. 
  7. Top with fresh parsley.  
  8. Bake for 40-45min. or until top is golden brown. 

Notes

  • You can add chopped raw broccoli, bell peppers, and chopped cherry tomatoes, if desired. 
  • If mixture is too "wet" add a little more Bisquick and adjust the ratio.
  • Make quiche mixture ahead of time and refrigerate up to 1 day before you bake. 
  • Store leftovers in the fridge for up to 5 days. 

Ingredients

 
  • 2 tablespoons finely diced red bell pepper
  • 2 eggs*
  • ¼ cup black beans
  • 2 tablespoons butter, divided
  • ⅛ teaspoon kosher salt
  • Fresh ground black pepper
  • ⅓ cup shredded cheddar cheese
  • 2 6” tortillas (flour or corn)
  • For dipping: Guacamole, salsa, and sour cream

Instructions

  1. Dice the bell pepper. Whisk the eggs* in small bowl with a fork, and add the salt and pepper. Drain and rinse the black beans. 
  2. Add 1 tablespoon butter to a small nonstick skillet and heat on medium until melted. Add the eggs to the pan and cook for about 1 minute until starting to firm up. When the eggs just start to set, use a flat spatula to slowly scrape sections of eggs, creating folds. Sprinkle on the black beans, bell pepper, and kosher salt. Keep cooking, scraping occasionally until eggs are fully cooked, about 2 minutes. Remove to bowl and set aside.
  3. Add the remaining 1 tablespoon butter to the skillet and heat over medium high heat. Add a tortilla, half the shredded cheese, the scrambled eggs, remaining cheese, and the other tortilla. Cook 1 to 2 minutes per side, until browned and crispy. Cut into wedges and serve with guacamole and salsa for dipping. 

Notes

*Step it up with chorizo-style eggs and add the following spices to the eggs while whisking: ¾ teaspoon chili powder, ¾ teaspoon garlic powder and ¾ teaspoon cumin.

Source: https://www.acouplecooks.com/breakfast-quesadilla/

 

 

 

Lunch

  • 1 can chickpeas, drained and washed
  • 1 ½ cup chopped cucumbers
  • 1 cup chopped cherry tomatoes
  • 1/3 cup chopped red onion
  • ¼ cup chopped Kalamata olives
  • 4 fresh basil leaves
  • ¼ cup feta cheese
  • 1 cup quinoa
  • 3 tbsp. olive oil
  • 2 tbsp. red wine vinegar
  • Salt and pepper to taste

Directions: (total cook time 35 min)

  1. Cook 1 cup of quinoa per directions on the package
  2. Chop cucumbers, tomatoes, red onion, Kalamata olives, basil
  3. Drain chickpeas and wash thoroughly, add salt and pepper
  4. After quinoa has cooled, add cucumbers, tomatoes, red onion, olives, feta, basil and chickpeas all together
  5. Drizzle the olive oil, vinegar, salt and pepper to the top and enjoy!

Serving size: 4 people

  • ½ cup quinoa
  • 4 cups massaged kale
  • ½ cup pecans
  • ¼ dried cranberries
  • ¼ feta
  • 1 small honey crisp apple
  • Optional: add a source of protein

Vinaigrette

  • ¼ cup extra virgin olive oil
  • ¼ cup pure maple syrup
  • 2 tbsp. apple cider vinegar
  • 1 tsp finely grated lemon zest
  • 2 tbsp. freshly squeezed lemon juice
  • ½ tsp salt
  • ¼ tsp black pepper

Directions (total cook time 35 min):

  1. Cook quinoa as directed on the package.
  2. Cut up kale and be sure to remove any stem pieces. Massage in olive oil (about 1 tbsp.)
  3. Cut up apple into small, bite sized pieces
  4. Add pecans, cranberries, feta, and apple to the kale. Once quinoa is cooked and cooled, add that as well.

Whisk all vinaigrette ingredients together in a separate bowl, serve over the top and enjoy!

 

Dessert

Serving size: ½ loaf – 6 people

  • 2 cups grated zucchini (2 medium zucchini)
  • 2 very ripe bananas, mashed (about 1 cup)
  • 1 large egg
  • 2 tbsp. coconut oil (melted)
  • ½ cup maple syrup
  • 1 tsp pure vanilla
  • 2 tsp cinnamon
  • 2 tsp baking powder
  • 1 tsp baking soda
  • ¼ tsp salt
  • 1 cup almond flour
  • ¼ cup coconut flour
  • 1 cup chocolate chip

Directions: (Total cook time ~ 1 hour 15 min)

  1. Preheat oven 350 F
  2. Line mini cake round pan with thin layer of coconut oil
  3. In a small bowl, whisk together almond flour, coconut flour, baking soda, baking powder, salt and cinnamon
  4. In a medium bowl, whisk egg with maple syrup, melted coconut oil, grated zucchini and vanilla
  5. Add flour slowly, followed by chocolate chips
  6. Bake in the middle of the oven for 20 min until tester comes out clean. If loaf browns too quickly, cover loosely with aluminum foil
  7. Let cool for 20 min before turning onto a rack to cool completely

Dinner

Serving size: 2–3 people

Ingredients

  • 1 zucchini
  • 1 small yellow squash
  • 3 tbsp. avocado oil
  • 2 tbsp. minced garlic
  • ¼ cup parmesan cheese, grated
  • 1 bunch of fresh parsley
  • Salt & Pepper

Directions

  • Chop zucchini and yellow squash
  • Sauté zucchini and yellow squash in avocado oil and garlic for 10–12 min on low heat, turning them every so often.
    • During the last 2 min of cooking, top with parmesan cheese, parsley, salt & pepper
Last Updated: 9/22/22