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Baked Honey Mustard Chicken


  • 6 skinless, boneless chicken breast halves
  • salt and pepper to taste
  • 1/2C honey
  • 1/2C prepared mustard
  • 1tsp dried basil
  • 1tsp paprika
  • 1/2tsp dried parsley


  1. Preheat oven to 350ºF
  2. Season chicken breasts with salt and pepper to taste, and place in a lightly greased 9×13 inch baking dish
  3. In a small bowl, combine the honey, mustard, basil, paprika, and parsley. Mix well
  4. Pour 1/2 of this mixture over the chicken, and brush to cover
  5. Bake in the preheated oven for 30 minutes. Turn chicken pieces over and brush with the remaining 1/2 of the honey mustard mixture
  6. Bake for an additional 10 to 15 minutes, or until chicken is no longer pink […]

Strawberry Oatmeal Breakfast Smoothie


  • 1c almond milk
  • 1/2c baby oatmeal
  • 1 banana
  • 2c frozen strawberries
  • 2 scoops vanilla protein powder


In a blender, combine all ingredients. Blend until smooth

Serves 2

Breakfast Burritos


  • 6oz. turkey bacon
  • 8 eggs
  • 1 can black beans
  • 3oz colby jack cheese
  • 1c fresh spinach
  • 4 whole wheat tortillas


  1. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, and set aside
  2. Wrap the tortillas in foil and warm in the oven
  3. Cooked the eggs in a lightly greased skillet until firm
  4. In a small sauce pan heat the black beans
  5. Top each tortilla with black beans, 2 strips of bacon, 2 eggs and a little cheese
  6. Roll tortillas into burritos and serve

Whole Wheat Banana Pancakes


  • 2 cups whole-wheat flour
  • 2 teaspoons baking powder
  • 1 ½ teaspoons baking soda
  • ½ teaspoon salt
  • 1 tablespoon honey
  • 2 large eggs, lightly beaten
  • 1 ¾ cups milk
  • 2 tablespoons unsalted butter, melted + butter for frying
  • 2 ripe bananas, mashed
  • 100% pure maple syrup for serving


  1. In a large bowl, whisk together the flour, baking powder, baking soda, and salt
  2. Make a ‘well’ in the center of the flour mixture and pour in the honey, eggs, milk, and 2 tablespoons of melted butter. Whisk together thoroughly
  3. Gently fold the mashed bananas into the batter with a spatula
  4. Heat your pan over medium-high heat. Swirl enough butter around the pan until it […]

Grilled Shrimp Teriyaki Kebabs


  • For Sauce:
  • 1/4 cup low-sodium teriyaki sauce
  • 1 tablespoon sesame seeds, toasted
  • For Kebabs:
  • 48 large peeled and deveined shrimp (about 1 1/2 pounds)
  • 32 (1-inch) pieces cubed fresh pineapple (about 3/4 pound)
  • 1 medium red onion, cut into 8 wedges
  • 8 (10 inch) skewers
  • Cooking spray


1. Prepare grill

2. Prepare sauce by combining teriyaki sauce and sesame seeds in a small bowl

3. To prepare kebabs, thread 6 shrimp, 4 pineapple chunks, and 1 onion wedge alternately onto each skewer

4. Brush kebabs with teriyaki mixture

5. Place kebabs on grill rack coated with cooking spray; grill 8 minutes or until shrimp are done, turning once.

Kid Friendly Granola

4 cups of rolled oats
1 cup vanilla protein powder
3/4 cup oat bran or wheat germ
1/2 cup sunflower seeds
1 1/2 cups chopped nuts
1 teaspoon of salt
1/4 cup brown sugar
1/8 cup maple syrup
1/2 cup of honey
1/2 cup of olive oil
1/2 tbsp ground cinnamon
1/2 tsp vanilla extract

1. Preheat the oven to 325° F
2. Place parchment paper over two large baking sheets and then set aside
3. In a large bowl, combine all dry ingredients and set aside
4. Over low heat in a saucepan stir together all wet ingredients
5. Once it reaches a low boil, pour over the dry ingredients and then stir until […]

Chicken and Peppers with Brown Rice

2 6-ounce chicken breasts, cut in 1/2-inch strips
1 tsp olive oil
1 clove garlic, crushed
1 cup uncooked brown rice
1 large red bell pepper, sliced thin
1 medium yellow onion, sliced thin
1/2 cup low-sodium chicken broth
1 tsp corn starch
1 tsp mild curry powder
1 tsp salt, divided
1/2 tsp pepper

Prepare brown rice in the microwave per package instructions, adding 1/2 teaspoon salt
before cooking.

Meanwhile, heat olive oil in a large heavy skillet over medium-high heat. Once hot, add
the chicken breast and season with 1/2 teaspoon salt and the black pepper. Sauté chicken,
stirring occasionally, for five minutes.

Add onion, red pepper, garlic and curry powder and cook […]

Garlic Parmesan Roasted Chickpeas


Makes: 2 1/2 cups
Hands-on time: 10 minutes
Total time: 55 minutes (plus drying time)


2 15 1/2-oz cans chickpeas, drained and rinsed
1 tbsp olive oil
1 tsp minced garlic
1/2 tsp sea salt
Fresh ground black pepper, to taste
1/2 cup grated Parmesan cheese


1.Spread chickpeas on several layers of paper towel and let dry for 30 minutes.
2.Preheat oven to 400°F. In a medium bowl, combine oil, garlic, salt and pepper. Add cheese and stir until crumbly and oil is absorbed. Add chickpeas and toss to coat.
3.Spread on a baking sheet and bake for 45 to 50 minutes, […]

Tuna Burger And Salad


  • 1 can Light Chunk Tuna
  • 1 Egg White
  • ¼ cup Dry Oats
  • Any desired spices such as Oregano, Garlic, Onion Powder, etc.
  • 1 tbsp Olive Oil
  • 2 cups Romaine Lettuce
  • ½ cup chopped Vegetables(Carrots, Celery, Cucumbers, Mushrooms)
  • 2 tbsp Low-Fat Salad Dressing of preference


1.Mix together the chunk light tuna, egg white, and dry oats and form into a patty.

2.Heat the oil in a non-stick skillet on medium heat.

3.Once heated, placed patty on and grill, flipping at half time.

4.Serve alongside a lettuce salad with vegetables and low-fat salad dressing.

Light Chicken Caesar Salad


4 cups cubed day-old crusty bread (preferably whole wheat)

2 tablespoons extra-virgin olive oil

1/2 cup nonfat plain Greek yogurt

1 cup shredded parmesan cheese (about 2 ounces)

1 small clove garlic

2 anchovy fillets

Juice of 1 lemon

1 teaspoon dijon mustard

1 pound skinless, boneless chicken breasts

Kosher salt

2 romaine lettuce hearts, chopped

Freshly ground pepper


Make the croutons: Preheat the oven to 350 degrees F. Toss the bread cubes in a large bowl with 1 tablespoon olive oil. Spread on a baking sheet […]