recipes

Platter of dates stuffed with almond and topped with peanut butter.
Side view of a white oval dish filled with dark brown dates against a light fabric background.
A white bowl filled with cashews, black chocolate chunks, dates, and black dried figs, placed on a beige cloth surface.
A close-up photo of a bunch of ripe dates with dark brown, wrinkled skin.

Peanut Butter & Cashew Stuffed Dates

ingredients:

  • Medjool dates

  • Cashews

  • Natural no added sugar peanut butte

  • 100% cacao

  • Sea salt (optional)

Once you stuffed your dates let them rest in the freezer & enjoy

A white plate with a partially eaten chocolate cake, a fork, a small silver coffee pot with dark coffee, and a white reusable coffee canister on a light-colored table with shadows from sunlight.

Ingredients:

  • 1 whole Boiled Cauliflower

  • Sea Salt

  • Pepper

  • 1 tbsp Ghee

  • Olive oil (optional)

How to make it:

  • Boil the cauliflower

  • Line a sheet pan with parchment paper and arrange walnuts in a single layer.

Healthy Smashed Cauliflower 

Sliced banana topped with chocolate ice cream, red berries, caramel drizzle, on a blue plate.
A sliced banana topped with caramel sauce and frozen raspberries on a blue plate with a scoop of chocolate ice cream drizzled with caramel sauce and raspberries.
Sliced banana topped with chocolate ice cream, frozen raspberries, and drizzle of caramel sauce on a blue plate.
Close-up of chocolate frosting spread evenly on a surface, with a smooth and shiny texture.
Close-up view of a blender mixing chocolate spread inside a container.
A glass container with finished chocolate mousse on a white surface.

Ingredients:

  • 1 avocado

  • 4 tbsp of organic cacao

  • 2 eggs

  • 3 tosp honey or sweetener (optional)

  • 1/2 tosp vanilla (optional)

How to make it:

  • Blend all ingredients.

  • Add to greased dish and microwave for 90-120 seconds or bake at 180 C for 10 minutes.

  • Take it out and enjoy!

Recipe Link>

Healthiest Avocado Brownie

Assorted chocolates and caramel candies with a glossy finish.
Close-up of three carrot cake squares topped with shredded carrots and chopped nuts on a white plate.
Close-up of oatmeal energy bites topped with shredded carrots and chopped pecans on a white plate.
Close-up of two pieces of fruit cake topped with shredded carrots and chopped nuts on a white plate.

Ingredients:

  • 11/2 cups almond flour (low in FODMAPs)

  • 1/2 cup coconut sugar (low glycemic index)

  • 1/2 cup grated carrots (cooked to slightly reduce fiber)

  • 1/4 cup chopped walnuts (optional)

  • 3 large eggs

  • 1/2 teaspoon baking soda

  • 1/2 teaspoon salt

  • 1 teaspoon vanilla extract

  • 1/4 cup coconut oil (melted)

How to make it:

  • Preheat oven to 350°F (180°C). Grease two rectangular cake pans.

  • In a large bowl, combine almond flour, coconut sugar, baking soda, and salt.

  • In a separate bowl, whisk together eggs, melted coconut oil, and vanilla extract.

  • Add the wet ingredients to the dry ingredients and stir until combined.

  • Fold in the grated carrots and chopped walnuts (if using).

  • Divide the batter evenly between the prepared pans and smooth the tops.

  • Bake for 25-30 minutes or until a toothpick inserted in the center comes out clean.

  • Optional: drizzle with maple syrup (low FODMAP)

IBS-friendly carrot cake muffins

Close-up of a homemade chicken sandwich with melted cheese, tomato slices, and green herbs on whole grain buns, being held by two hands.
A person holding a sandwich with a toasted bun, melted cheese, a tomato slice, and greens
A close-up of a homemade sandwich with a biscuit-style bread, a slice of tomato, a cooked egg or chicken patty with green herbs, and some greens inside, held above a white plate.
A person holding a sandwich with a fried chicken patty, a slice of tomato, green onions, and two pieces of toasted bread.
Open-faced bagel sandwiches topped with tuna salad, garnished with dill and hot sauce, on a white plate.
Open-faced bagel with a creamy tuna mixture, garnished with fresh herbs and hot sauce, placed on a white plate. In the background, a bag of 'Epic Everything' bagel and a bowl.
Toast topped with seafood salad garnished with dill, with a bag of bread and a bowl in the background.

Ingredients:

  • 1 banana

  • Protein powder (can be vegan or whey but for whey, use less liquid). I use Truvani which has an amazing flavor and consistency!

  • Cacao powder

  • Milk of choice

  • Paprika

  • Onion powder

  • Salt

Topping ideas:

  • Almond/Peanut butter

  • Raspberries

  • chocolate chips

  • Almonds/Walnuts

  • Honey for extra carbs and sweetness

How to make it:

  • Mix protein powder with small amount of milk and cacao powder until achieving thick consistency.

  • Add toppings and enjoy!

High Protein Banana Split

Close-up of a spinach and cheese stuffed flatbread sandwich cut in half, held over a white plate.
A plate with two pieces of quesadilla filled with cheese and green vegetables, with a toasted and slightly charred tortilla exterior.
Quesadilla with green herbs and cheese on a white plate.
A hand holding a toasted burrito with green vegetables, cheese, and sauce, halved to show the filling, with a white plate in the background.
A glass jar filled with a mix of caramel popcorn, coated nuts, and white chocolate pieces.
Close-up view of a jar filled with rocky road trail mix consisting of chocolate, nuts, and coconut flakes.
Close-up of a jar filled with trail mix consisting of nuts, dried fruits, and bits of chocolate.
A white bowl filled with cooked chickpeas, a small square dish with red roasted peppers, a small square dish with salt, and a small square dish with seasoning or spice, all placed on a gray surface.
Two roasted eggplants on white parchment paper inside a glass baking dish, with a marble countertop in the background.
Close-up of a bowl of bright orange, pureed sweet potato mash with visible texture.
Close-up of assorted chocolate candies, including peanut butter and chocolate-coated varieties on a white plate.
Close-up of assorted chocolate-covered nuts and caramel candies on a white surface.
Close-up of chocolate and peanut butter candies, with some coated in milk chocolate and others in peanut butter, on a white surface.

Ingredients:

  • 100% dark chocolate tablet

  • Walnuts

  • Seasalt

  • 3 tosp honey or sweetener (optional)

  • 1/2 tosp vanilla (optional)

How to make it:

  • First, roast the walnuts. Preheat your oven to 350 degrees.

  • Line a sheet pan with parchment paper and arrange walnuts in a single layer.

  • Roast for about 7-8 minutes until walnuts are fragrant. Allow to cool for 15-20 minutes and then transfer to a bowl. Save your sheet pan and parchment paper, you'll need both for next steps (add new parchment paper if needed).

  • Add dark chocolate to a microwave-safe

Walnut Chocolates

White chocolate bark topped with sliced strawberries and blueberries

Ingredients:

  • Yogurt: Use a full fat yogurt for the best texture and flavor.

  • Fruit: Fresh strawberries and blueberries add a great pop of color

How to make it:

  • Spread the yogurt evenly over a lined baking sheet

  • Top with chopped strawberries.

  • Top with blueberries or any other fruits.

  • Finish with granola and freeze until firm.

Frozen Yogurt Bark

A head of cauliflower on a white plate, placed on a white surface with shadows cast across it.
Close-up of a bowl of mashed potatoes with butter
A bowl of creamy mashed potatoes topped with a drizzle of olive oil, placed on a beige surface.
Bowl of mashed potatoes with butter.

Meal prep-friendly turkey breakfast sandwiches

Ingredients:

  • 1lb of 93/7 Ground turkey

  • 2 green onions

  • Parsley

  • Minced garlic

  • Paprika

  • Onion powder

  • Salt

How to make it:

  • Mix together and create 4 patties. Place in air fryer or oven at 390F for 10 mins.

  • 4 whole grain English muffins

  • Spinach

  • Part-skim provolone cheese

  • Eat in the moment or wrap in aluminum foil and freeze.

To defrost:

  • Thaw overnight and then air fry for 4-6 mins until cheese is melted.

Open-faced bagel with a creamy spread, garnished with dill and hot sauce, on a white plate with a bowl and a bag of bread in the background.

Ingredients:

  • 1 tbsp greek nonfat plain yogurt

  • 1 tsp dijon mustard

  • 1 spring onion, thinly chopped

  • 2-3 cherry tomatoes, diced

  • 2 jalapeños (optional but recommended)

  • Dashes of hot sauce

  • Dill

How to make it:

  • Toast high protein bagel (i use Dave’s Killer brand). Mix together all ingredients. Spread onto bagel. Top with dill and more hot sauce. Enjoy!

SPICY TUNA PROTEIN BAGELS

A sliced banana topped with ice cream, red berries, and caramel or peanut butter drizzle on a turquoise plate.

Ingredients:

For spinach dip:

  • 1 cup frozen chopped spinach (defrosted + liquid removed)

  • 1 spring onion

  • 1/2 cup nonfat greek yogurt

  • 1/2 cup low fat cottage cheese

  • Garlic powder

  • Onion powder

  • Salt

For wrap:

  • 1 flour tortilla (i used mission carb balance)

  • 1 slice 40 calorie provolone cheese

  • 100 grams egg whites (or 3 large egg whites)

How to make it:

  • Cook egg whites, place tortilla over when almost fully cooked, flip over, Place spinach dip on half of tortilla with provolone cheese, close tortilla and allow cheese to melt. Cut in half and enjoy!!

High Protein Spinach Dip Wrap

Close-up of a jar filled with rocky road trail mix containing marshmallows, chocolate, and nuts.

Ingredients:

  • Nuts

  • Erythritol

  • Pepper

  • Coconut

  • Olive oil (optional)

How to make it:

  • Put the erythritol, honey and coconut on a pan and mix until everything blends together ( the erythritol should melt).

  • Add the nuts to the pan and mix until the nuts are completely coated.

  • Put the nuts in a container and let them cool in the freezer for a couple of hours.

  • Take them out and enjoy!

Honey Coconut Roasted Nuts

Close-up of a bowl of cookie dough with chocolate chunks, on a wooden surface.

Base Hummus Recipe:

Ingredients:

  • 1 can (15 oz) chickpeas, drained and rinsed

  • 2 tbsp tahini

  • 2 tbsp olive oil

  • 2 tbsp lemon juice (fresh)

  • 1 small garlic clove (or ½ if you prefer mild)

  • 2–3 tbsp cold water (adjust for creaminess)

  • ½ tsp salt

  • Optional: ¼ tsp cumin

How to make it:

  • Add all ingredients to a food processor or blender

  • Blend until smooth, scraping down sides as needed.

  • 100 grams egg whites (or 3 large egg whites)

  • Taste and adjust salt, lemon, or tahini to your liking.

Red Pepper Hummus

  • ½ cup roasted red peppers (jarred or homemade, drained well)

  • Optional: pinch of smoked paprika

How to make it:

  • Blend red peppers and paprika into the base hummus until smooth. Garnish with a drizzle of olive oil and extra paprika if desired.

Eggplant (Baba Ghanoush–Style) Hummus:

Ingredients:

  • ½ small roasted eggplant (about ½ cup flesh).

  • ½ tsp cumin

  • Optional: sprinkle of parsley or drizzle of olive oil to serve

How to make it:

  • Roast eggplant at 400°F for ~30 minutes until soft. Scoop out flesh, blend into hummus base with cumin, and mix until smooth.

Plate with salad greens, roasted eggplant slices, grilled mushrooms, shaved cheese, and a meat patty topped with green pesto, served with a side of chimichurri sauce in a container.
A metal mixing bowl containing raw meat, chopped cilantro, shredded carrots, and various spices and seasonings.
Three meat and vegetable meatballs on a white plate.
Plate with two halved baked potatoes, sautéed mushrooms with cheese, a cooked beef patty topped with green pesto sauce, served on a bed of arugula with shaved Parmesan cheese, alongside a container of green pesto sauce, all on a white surface.
A white plate of cheese topped with strawberries and blueberries, drizzled with honey.
A white plate with slices of cheese topped with strawberries and blueberries.
White chocolate bark topped with fresh sliced strawberries and blueberries on a white plate.
Close-up of homemade carrot cake bars topped with chopped nuts and shredded carrots, on a white plate.

Hummus 2 Ways (Eggplant + Red Pepper)

Air fryer dairy-free and breadcrumb-free turkey meatballs

Ingredients:

  • 1 lb ground turkey

  • 1/2 medium zucchini (shredded and liquid squeezed out)

  • 1 egg

  • 3 garlic cloves (grated)

  • Salt

  • Pepper

  • Onion powder

  • Oregano

How to make it:

  • Mix all ingredients together

  • Form into 2in balls

  • Place in air fryer for 30 mins at 400F for 15 mins

  • Flip and cook 5 more mins