Healthy Recipes 

 

Energy Bites: 

Ingredients

  • 1 cup (dry) oatmeal (or old-fashioned oats) 

  • 2/3 cup toasted coconut flakes 

  • 1/2 cup peanut butter (or substitute with WOW butter) 

  • 1/2 cup ground flax seed 

  • 1/2 cup dark chocolate chips or cacao nibs (optional) 

  • 1/3 cup honey or agave nectar 

  • 1 tablespoon chia seeds (optional) 

  • 1 teaspoon vanilla extract 

Instructions

  1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour. 

  2. Once chilled, roll into balls of whatever size you would like. (about 1" in diameter.) Store in an airtight container and keep refrigerated for up to 1 week. 

  3. Makes about 20-25 balls. 

Turkey Wraps: 

Ingredients

  • Whole wheat tortilla wraps  

  • Hummus or Cream Cheese  

  • Turkey Slices  

  • Cucumber (Cut length-wise)  

Instructions  

  1. Smooth the inside of the wrap with Cream Cheese OR Hummus  

  2. Place a turkey slice on the inside of the wrap.  

  3. Cut your cucumber in half length-wise and place half of the cucumber in the middle of the wrap.  

  4. Roll it up! 

Oatmeal Banana Muffins: 

Ingredients  

  • 1 cup Greek Yogurt  

  • 2 ripe bananas  

  • 2 eggs  

  • 2 cups rolled oats  

  • ¼ cup brown sugar  

  • 1 ½ tsp baking powder  

  • ½ tsp baking soda  

  • ½ cup dark chocolate chips  

Instructions  

  1. Preheat the oven to 400F and prepare muffin pan by spraying with cooking spray  

  2. Add all ingredients except for chocolate chips to a blender or food processor and process until batter is smooth and creamy. Stir in chocolate chips by hand.  

  3. Pour batter into prepared muffin pan filling until ¾ full.  

  4. Bake for 15-20 minutes until a toothpick inserted comes out clean. Allow muffins to cool for 10 minutes before removing.  

  5. Store in air tight container for up to a week. 

 

Pumpkin Applesauce Muffins: 

Ingredients

  • ¾ cup gluten free flour  

  • ¾ cup buckwheat flour or gluten free flour  

  • ½ tsp baking powder  

  • ¼ tsp baking soda  

  • 1 tsp cinnamon  

  • ½ tsp mixed spice  

  • Pinch of salt  

  • ½ cup egg whites or two eggs  

  • 1 cup pumpkin puree  

  • 2 tsp vanilla  

  • 1 cup unsweetened applesauce  

  • ¼ cup- ½ cup honey (or maple syrup)  

Instructions

  1. Preheat oven to 350°F (180°C).  

  2. In a bowl combine flours, baking powder, baking soda, spices and a pinch of salt  

  3. In a separate bowl, combine your eggs with the pumpkin puree, applesauce, honey and vanilla  

  4. Pour your wet ingredients into your dry ingredients mixing until combined.  

  5. Bake for 10-20 minutes depending on size until toothpick removes clean. 

Whole Wheat Pasta Salad:  

Ingredients

  • 3 cups whole grain pasta, cooked to package instructions and drained  

  • 3 cups diced bell peppers, raw  

  • 1.5 cup cherry tomatoes, raw  

  • 1/2 cup red onion  

  • Clubhouse pasta salad mix  ​

Instructions  

  1. Prepare the pasta salad dressing according to the package instructions.  

  2. Mix the prepared pasta, veggies and dressing.  

  3. Enjoy 

 

Healthy Chocolate Macaroons 

​Ingredients

  • 2 ripe bananas (mashed) 

  • 1 ¼ cup of coconut flakes 

  • 3.5 oz dark chocolate 

Instructions 

  1. Mix the coconut in the mashed bananas 

  2. Roll a heaped tablespoon of the mixture in your hand into a ball and place it on a baking sheet and flatten it 

  3. Bake at 350F for 15 minutes or until golden and let cool 

  4. Melt the chocolate in the microwave, stirring the chocolate at 30 second intervals 

  5. Dip the cooled macarons into the melted chocolate and place on parchment paper 

  6. Store in the refrigerator for up to three days or in the freezer for up to three months 

 

Frozen Fruit Yogurt Bites 

Ingredients

  • 1 cup of blueberries (or any fruit cut up into bite size pieces) 

  • ½ yogurt (any flavour) 

  • Toothpicks (a few) 

​Instructions 

  1. Line a baking sheet with parchment or wax paper 

  2. Place a berry on a toothpick and dip in the yogurt. Set on the parchment paper in a single layer and repeat until all the berries are dipped. Freeze until solid, about 1 hour. 

  3. Transfer to an airtight container and store in the freezer 

 

Coleslaw: 

Ingredients

  • Head of cabbage, finely chopped 

  • 1 cup mayonnaise 

  • salt and pepper to taste 

  • 2 carrots, grated 

  • 2 tsp pickle juice (optional) ​

Instructions

  1. Combine cabbage and carrots in medium bowl. Mix mayonnaise and pickle juice. Add to cabbage mixture. Stir until blended. Add salt and pepper to taste. 

 

Peanut Butter Banana Bars 

Ingredients

  • 3 medium bananas  

  • 2 cup oats, dry  

  • 6 tablespoon peanut butter (or substitute for WOW butter)  

  • Toppings: 

    • ¼ cup walnuts, chopped (optional) 

    • 2 tablespoon dark chocolate chips  ​

Instructions

  1. Preheat oven to 350°F and line an 8 x 8 inch glass dish with parchment paper. 

  2. Mash the bananas and mix with oats and peanut butter.  

  3. Spread the dough evenly in the prepared dish, then sprinkle with walnuts and chocolate chips. Lightly press the toppings into the bars.  

  4. Bake for 18-20 minutes or until an inserted toothpick comes out clean. Cool for 20 minutes in the pan, then transfer to cooling rack.  

  5. Cut up the bars and enjoy.  

 

Chicken and Cheese “Pizza”  

Ingredients

  • 1 whole wheat flour tortilla  

  • 2 tablespoon mild salsa 

  • ½ cup finely chopped cooked chicken 

  • ¼ cup grated medium cheddar cheese  

​Instructions

  1. Preheat oven to 375°F (190°C). 

  2. Place tortilla on greased baking sheet or 12-inch pizza pan. Spread salsa on tortilla, almost edge to edge. 

  3. Scatter chicken over salsa. Sprinkle with cheese. Bake on bottom rack in oven for about 15 minutes until tortilla is crisp and cheese is melted. Cut into 6 wedges. 

 

Garlic Chicken Pasta  

Ingredients

  • 3 cup spiral pasta 

  • 1 can (19 oz.) of diced tomato with roasted garlic and basil (with juice) 

  • 2 cup diced cooked chicken 

  • 2/3 cup Creamy Caesar dressing  

​Instructions

  1. Cook pasta in boiling salted water in large uncovered pot for 8 to 10 minutes, stirring occasionally, until tender but firm. Drain. Return to same pot. Cover to keep warm.  

  2. Combine tomato, chicken and dressing in medium saucepan. Heat and stir on medium for 10 to 12 minutes until heated through. Add to pasta. Toss until coated.  

 

Fruit Punch Salad 

Ingredients

  • 1 cup green grapes, some halved and some whole 

  • 8 fresh strawberries, chopped 

  • 1 fresh peach, chopped  

  • ½ cup fresh blueberries 

  • ½ Granny Smith apple, chopped 

  • ½ orange, juiced  

​Instructions

  1. Mix grapes, strawberries, peach, blueberries, and apple together in a bowl. Pour orange juice over fruit salad and stir.  

 

No-Bake Peanut Butter Cheerio Bars 

Ingredients

  • 3 cups Cheerios 

  • ¾ cup peanut butter (or substitute for WOW butter) 

  • ½ cup honey 

Instructions 

  1. Line an 8x8 pan with parchment paper or foil; set aside. 

  2. In a medium saucepan, heat the peanut butter and honey over medium heat until melted and well combined.  

  3. Remove from the heat and stir in the Cheerios.  

  4. Place the mixture in your pan and press into place. 

  5. Cover and refrigerate for at least 1 hour before cutting. 

  6. Keep any leftovers stored in the fridge.  

Yogurt Parfaits 

Ingredients

  • Vanilla greek yogurt 

  • Coconut flakes 

  • Mixed berries 

  • Dark chocolate chips 

Instructions

  1. Combine desired ingredients and enjoy! 

 

Chia Seed Pudding Parfait 

Ingredients

  • ¼ cup chia seeds 

  • 1 cup coconut milk 

  • 2 tablespoons maple syrup  

Instructions

  1. Combine ingredients and refrigerate overnight. Serve with fresh fruit.  

 

Homemade Applesauce 

Ingredients

  • 3 pounds fresh apples 

  • 1 cup water 

  • Ground cinnamon (for topping)  

Instructions

  1. Peel, core, and cut your apples into slices. 

  2. Place apple slices into a large pot and add 1 cup of water. Cook the apples over medium heat, stirring often, until tender. Mash the apples with a potato masher. If you want an even smoother consistency, puree them in a blender.  

  3. At this point you can add a little extra water if you need to, depending on how thick or thin you want your applesauce.  

  4. Sprinkle with cinnamon. Enjoy warm or cold! Store in the fridge for up to 7-10 days.  

 

Homemade Fruit Pops 

Ingredients

  • 1 large banana, cut into small pieces 

  • 4 large fresh strawberries, sliced or cut into small pieces (can substitute for any fresh or frozen fruit)  

  • ½ - 1 cup sugar free apple juice  

Instructions

  1. Add fruit to popsicle mold, alternating different kinds of fruit until the molds are filled almost to the top.  

  2. Gently fill the mold with apple juice, leaving at least 1/8 in headspace and place the popsicle stick inside. 

  3. Freeze for at least 6 hours or overnight.  

 

Peach Frozen Yogurt 

Ingredients

  • 16 ounce bag (or 4 cups) frozen peaches  

  • 3 heaping tablespoons honey 

  • ½ cup plain Greek yogurt 

  • 1 teaspoon vanilla extract  

Instructions

  1. Combine yogurt, honey and vanilla extract in a medium bowl.  

  2. Freeze for 1 hour. 

  3. Place frozen peaches in food processor or blender and blend until they reach very small chunks. 

  4. Add frozen yogurt to the food processor or blender with the peaches.  

  5. Pulse a few more times until the mixture is incorporated.  

  6. Transfer back to a medium bowl and refreeze for another 1-2 hours depending how hard or soft you want your frozen yogurt.  

 

Ants on a Log 

Ingredients

  • 5 or 6 stalks of celery washed, dried, and cut into 2 to 3-inch sticks 

  • 1 tablespoon peanut butter per celery stick (or substitute for WOW butter) 

  • ½ cup raisons 

  • 1 cup red grapes washed and cut into quarters  

Instructions

  1. Spread peanut (or WOW butter) down the center of each celery stick.  

  2. Sprinkle raisons and/or red grapes down the center on top of the peanut/WOW butter. 

  3. Refrigerate until ready to serve. Serve chilled.  

 

Banana Ice Cream  

Ingredients

  • 2 ripe or overripe bananas  

  • 2 teaspoons vanilla  

Instructions

  1. Slice bananas and freeze at least 2-3 hours.  

  2. Puree frozen banana slices in the food processor or blender. About halfway through add the vanilla.  

  3. Serve immediately with desired toppings (dark chocolate chips, berries, chopped nuts, etc.)  

 

Toad in the Hole 

Ingredients:  

  • 1 slice of whole wheat bread 

  • 1 teaspoon butter 

  • 1 large egg 

  • Salt and pepper to taste  

Instructions

  1. Cut a 3-inch hole in the middle of the bread. In a small skillet, melt the butter; place the bread in the skillet.  

  2. Crack the egg and place it in the hole. Cook for about 2 minutes over medium heat until the bread is lightly browned. Turn and cook on the other side until egg yolk is almost set. Season with salt and pepper.  

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