Paleo Banana Blueberry Protein Muffins

If you’re on a quest for a delicious, guilt-free treat that also happens to be paleo-friendly, you’re in luck! These Paleo Protein Banana Blueberry Muffins with a crunchy streusel topping are about to become your new best friend in the kitchen. Packed with protein, naturally sweetened with ripe bananas, and bursting with blueberries, these muffins are perfect for breakfast, a snack, or even dessert. Let’s dive into how easy it is to whip up a batch of these delightful treats!

First, let’s gather our cast of characters. You’ll need some ripe bananas (the more speckled, the better), eggs, and melted coconut oil to create that moist base. Add in a splash of maple syrup for sweetness, along with a dash of vanilla extract. Now, for the star of the show: almond flour and coconut flour. These gluten-free flours do wonders for texture and flavor while keeping everything paleo-friendly. Toss in some protein powder, baking soda, baking powder, cinnamon, and a pinch of salt to round things out. And, of course, don’t forget the blueberries! Whether fresh or frozen, they’ll add that burst of flavor we all know and love.

Now, let’s get our hands a little dirty—figuratively speaking, of course! First, preheat your oven to 350°F (175°C) and prepare your muffin tin with liners or a light greasing of coconut oil. In a large mixing bowl, whisk together the mashed bananas, eggs, melted coconut oil, maple syrup, and vanilla extract until it’s all well combined. In another bowl, mix together the dry ingredients: almond flour, coconut flour, protein powder, baking soda, baking powder, cinnamon, and salt. Then, slowly fold the dry mixture into the wet ingredients until they’re just combined. Finally, gently fold in those beautiful blueberries because, let’s be honest, they deserve a place in the spotlight.

Now, onto the streusel topping that takes these muffins from good to absolutely divine! In a small bowl, combine almond flour, shredded coconut, coconut sugar, cinnamon, and a pinch of salt. Use a fork to cut in some solid coconut oil until it resembles a crumbly mixture. This topping is the cherry on top—if cherries were replaced with coconut and almonds, of course. Sprinkle it generously over your muffin batter before popping them into the oven.

Bake these muffins in your preheated oven for about 18-22 minutes. The kitchen will soon be filled with the irresistible aroma of banana and blueberries—your neighbors will probably start knocking on your door, wondering what’s going on! Once they’re baked to perfection, let them cool in the pan for a few minutes before transferring them to a wire rack.

And there you have it! These Paleo Protein Banana Blueberry Muffins are ready to enjoy. Store them in an airtight container at room temperature for up to three days, or refrigerate for a week if they last that long. You can even freeze them for up to three months if you want to stash away some for a rainy day. Trust me, you’ll want to keep these handy for those moments when you need a quick bite that’s both satisfying and nutritious. So go ahead, treat yourself to these delectable muffins—you deserve it!

Paleo Banana Blueberry Muffins w/Streusel Topping

Makes: 12 muffins

Prep time: 5 minutes

Cook time: 20 minuntes

Total time: 25 minutes

Ingredients:

• For the muffins:

  • 2 ripe bananas (mashed)

  • 2 large eggs

  • 1/4 cup coconut oil (melted)

  • 1/4 cup maple syrup

  • 1 teaspoon vanilla extract

  • 1 1/2 cups almond flour

  • 1/4 cup coconut flour

  • 1/4 cup vanilla protein powder

  • 1 teaspoon baking soda

  • 1/2 teaspoon baking powder

  • 1/2 teaspoon cinnamon

  • 1/2 teaspoon salt

  • 1 cup frozen or fresh blueberries

• For the streusel topping:

  • 1/4 cup almond flour

  • 2 tablespoons shredded unsweetened coconut

  • 1 tablespoon coconut sugar

  • 1 tablespoon coconut oil (solid)

  • 1/2 teaspoon cinnamon

  • Pinch of salt

Directions:

1. Preheat Oven & Prepare Muffin Tin

   • Preheat your oven to 350°F (175°C).

   • Line a muffin tin with paper liners or lightly grease with coconut oil.

2. Make the Muffin Batter

   • In a large mixing bowl, whisk together the mashed bananas, eggs, melted coconut oil, maple syrup, and vanilla extract.

   • In another bowl, whisk together almond flour, coconut flour, protein powder, baking soda, baking powder, cinnamon, and salt.

   • Gradually fold the dry ingredients into the wet ingredients until well combined.

   • Gently fold in the blueberries.

3. Prepare the Streusel Topping

   • In a small bowl, combine almond flour, shredded coconut, coconut sugar, cinnamon, and salt.

   • Use a fork to cut in the coconut oil until the mixture becomes crumbly.

4. Assemble the Muffins

   • Divide the muffin batter evenly into the muffin cups, filling each about ¾ full.

   • Sprinkle the streusel topping over each muffin.

5. Bake

   • Bake for 18-22 minutes, or until a toothpick inserted in the center comes out clean.

   • Let the muffins cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.

Enjoy!

Creamy Avocado Pesto Pasta Salad

Let’s face it: when you think of pasta salad, you probably think of that sad, mayonnaise-drenched concoction that’s been sitting in the back of the fridge since your last family reunion. But hold onto your forks, because this healthy Creamy Avocado Pesto Pasta Salad is here to revolutionize your lunch game! Packed with fresh veggies, protein, and a creamy twist that’ll make traditional pesto weep with jealousy, this dish is perfect for meal prep, picnics, or when you just want to impress yourself (because let’s be honest, that’s all that matters).

First, let’s talk about the ingredients that make this salad not only edible but downright delightful. We’re kicking things off with 10 oz of rotini pasta. Yes, the fun corkscrew shape that makes you feel like you’re eating a fancy dish at a restaurant, not just a bowl of carbs. Cook it until it’s al dente, which is Italian for “not mushy,” then rinse it under cold water. This step is crucial; nobody wants a warm pasta salad that feels like a bad first date.

Now, what’s a pasta salad without some fresh veggies? We’re loading up on halved cherry tomatoes (because they’re cute, obviously), diced cucumber (for that refreshing crunch), and a generous handful of baby spinach. You’ll also add sliced roasted red peppers, which bring a sweet and smoky flavor that says, “I put effort into this.” And if you’re really feeling ambitious, toss in a can of chickpeas. They’re like the little protein party crashers that make this salad even more satisfying. Who knew a can could bring so much joy?

But wait, the real magic lies in the creamy pesto dressing. Forget about those oily, garlicky dressings that leave you feeling like you just kissed a garlic farmer. Instead, blend together a ripe avocado, fresh basil leaves, Greek yogurt (for that creamy texture), olive oil, lemon juice, minced garlic, and some nutritional yeast. Yes, nutritional yeast! It’s like the fairy dust of the health food world, giving your dressing a cheesy flavor without the dairy drama. Blend it all until smooth, and you’ll have a dressing so good you’ll be tempted to eat it by the spoonful. Not that I’d ever do that… wink.

Once your pasta and dressing are ready, it’s time for the grand assembly. In a large mixing bowl, toss together the cooled pasta, veggies, and chickpeas (or other protein of choice). Then, drizzle that luscious creamy pesto dressing all over your salad. Toss it like you mean it, making sure everything is coated in that creamy goodness. Don’t forget to add salt and pepper to taste—because bland is a four-letter word we refuse to acknowledge in this kitchen.

Now for the pièce de résistance: garnish your salad with toasted pine nuts and some extra basil if you like. This is what separates the amateurs from the pros, folks. It’s all about that crunch factor! You can serve it immediately or pop it in the fridge for up to three days. Just imagine opening your fridge and being greeted by this vibrant, inviting salad. It’s like a warm hug from your food!

And here’s the best part: this salad is flexible! Swap out the veggies based on what you have lying around—zucchini, bell peppers, or even artichoke hearts are all great options. Plus, if you’re going for a vegan version, just ditch the Greek yogurt for some coconut yogurt. Voilà! You’ve got yourself a dish that’s not only bursting with flavor but also guilt-free. So go ahead, whip up this Healthy Creamy Pesto Pasta Salad and prepare to be the envy of every lunch table. Your taste buds—and your waistline—will thank you!

Creamy Avocado Pesto Pasta Salad

Serves: 4-6

Prep time: 15 minutes

Cook time: 20 minuntes

Total time: 35 minutes

Ingredients:

• For the salad:

  • 10 ounces rotini pasta

  • 1 cup cherry tomatoes, halved

  • 1/2 large english cucumber, diced

  • 1 cup baby spinach, thinly sliced

  • 1/2 cup roasted red pepper, sliced

  • 1/4 cup toasted pine nuts

  • 1 14-ounce can chickpeas, drained

  • Salt and pepper to taste

• For the creamy avocado pesto dressing:

  • 1 ripe avocado

  • 1 cup fresh basil leaves

  • 1/2 cup plain Greek yogurt

  • 2 tablespoons olive oil

  • 2 tablespoons lemon juice

  • 3 cloves garlic, minced

  • 2 tablespoons nutritional yeast

Directions:

1. Cook the Pasta: cook pasta according to package instructions until al dente. Drain and rinse under cold water to cool. Set aside.

2. Make the Creamy Pesto Dressing: in a blender or food processor, combine avocado, basil leaves, Greek yogurt, olive oil, lemon juice, garlic, and nutritional yeast. Blend until smooth and creamy.

3. Combine the Salad: in a large mixing bowl, combine the cooled pasta, cherry tomatoes, cucumber, baby spinach, roasted red peppers, and your protein choice (chicken or chickpeas).

4. Dress and Toss: pour the creamy pesto dressing over the salad and toss until everything is evenly coated. Salt and pepper to taste.

5. Garnish and Serve: top with toasted pine nuts for added crunch. Serve immediately or chill in the fridge for up to 3 days.

Enjoy!

Strawberry Shortcake Protein Balls

Are you on the lookout for a delicious snack that aligns with your paleo lifestyle? Look no further than these delightful Paleo Strawberry Cheesecake Protein Balls! These no-bake treats are not just creamy and naturally sweet; they embody the irresistible flavors of strawberry cheesecake while being packed with protein. Perfect for a quick snack, a post-workout boost, or even a healthy dessert, these protein balls are a delightful way to satisfy your cravings without compromising your dietary goals.

The beauty of this recipe lies in its simplicity and versatility. With just a few wholesome ingredients, you can whip up a batch of around 10-12 delightful protein balls. The main star, raw cashews, provide a creamy base when soaked and blended, while almond flour and coconut flour add a nutty flavor and texture. Freeze-dried strawberries are crushed into a powder, infusing the mixture with that authentic strawberry cheesecake taste. To sweeten the deal, a drizzle of maple syrup brings everything together, making these treats not only nutritious but also delectably sweet.

Making these protein balls is a breeze! Start by blending the soaked cashews into a thick paste, then mix in the dry ingredients—easy enough for a kitchen novice. Once combined, add the coconut butter, sweetener, and vanilla extract, creating a dough that you can mold into bite-sized balls. For an extra burst of flavor, feel free to roll the completed balls in crushed freeze-dried strawberries and shredded coconut. A quick chill in the fridge allows them to firm up, ensuring the perfect texture for your enjoyment.

What’s more, these protein balls can be stored in an airtight container in the fridge for up to a week, or they can be frozen for longer storage. This makes them an excellent option for meal prep, allowing you to have a healthy snack ready at your fingertips. So why not treat yourself to a batch of these Paleo Strawberry Cheesecake Protein Balls? You’ll find that they not only curb your sweet tooth but also keep you energized throughout your day!

Strawberry Shortcake Protein Balls

Makes: 10-12 balls

Prep time: 15 minutes

Total time: 15 minutes

Ingredients:

• 1 cup raw cashews (soaked for 2-4 hours, then drained)

• ½ cup almond flour

• ¼ cup coconut flour

• ¼ cup coconut butter

• ⅓ cup freeze-dried strawberries (crushed into a powder)

• 2-3 tbsp maple syrup

• 1 scoop vanilla or unflavored paleo protein powder

• ½ tsp vanilla extract

• ¼ tsp sea salt

• 1-2 tbsp almond milk (if needed, for consistency)

  Optional for Coating:

      •    Extra crushed freeze-dried strawberries

      •    Shredded coconut

Directions:

1. Prepare the Base: In a food processor, blend the soaked cashews until they become a thick paste. Scrape down the sides as needed.

2. Add Dry Ingredients: Add the almond flour, coconut flour, protein powder, crushed freeze-dried strawberries, and sea salt. Pulse to combine.

3. Mix in Wet Ingredients: Add the coconut butter, maple syrup, and vanilla extract. Blend until a dough forms. If it’s too dry, add almond milk one tablespoon at a time.

4. Form Balls: Scoop out about a tablespoon of dough and roll it into a ball. Repeat with the remaining mixture.

5. Coat (Optional): Roll each ball in extra crushed freeze-dried strawberries and shredded coconut.

6. Chill: Place the protein balls in the fridge for at least 20-30 minutes to firm up.

7. Enjoy! Store in an airtight container in the fridge for up to a week or freeze for longer storage.

Enjoy!

Tuscan Chicken Pasta Skillet

When it comes to quick and delicious weeknight meals, the Tuscan Chicken Pasta Skillet stands out as a must-try recipe. This one-pan dish brings together the rich flavors of tender chicken, marinated artichokes, fresh spinach, and sun-dried tomatoes, all enveloped in a creamy garlic-parmesan sauce. The best part? It’s made in just one skillet, making cleanup a breeze and allowing you to enjoy your meal without a mountain of dishes afterward.

The heart of this dish lies in its simplicity. With just a few key ingredients, you can create a restaurant-quality meal that feels indulgent yet is easy to prepare. Start with boneless, skinless chicken breast sautéed to golden perfection, ensuring that every bite is juicy and flavorful. Seasoned with a touch of salt, pepper, and Italian seasoning, the chicken lays a solid foundation for the vibrant flavors to come.

Once your chicken is cooked, set it aside and use the same pan to sauté aromatic ingredients. The magic begins when you add minced garlic and optional red pepper flakes, which release a delightful fragrance that fills your kitchen. The addition of artichoke hearts and chopped sun-dried tomatoes adds depth to the dish, combining tanginess and sweetness that perfectly complements the savory chicken.

Next, it’s time to introduce the pasta into the mix. Uncooked gemelli or rotini pasta is added to the skillet along with chicken broth and heavy cream. This creates a creamy sauce that coats the pasta beautifully. The gentle simmer allows the pasta to absorb the flavors while cooking to al dente perfection. Stirring occasionally ensures that every piece of pasta gets the love it deserves and prevents sticking.

As the pasta cooks, the dish transforms into a creamy, comforting meal that’s sure to please. Once the pasta is ready, the final touches come into play. Stir in the grated parmesan cheese and a splash of lemon juice for brightness. The addition of fresh spinach is the pièce de résistance – it wilts down quickly, adding a pop of color and nutrients to this already wholesome dish.

Serving is where the presentation shines. Garnish your Tuscan Chicken Pasta Skillet with freshly chopped parsley and an extra sprinkle of Parmesan. This not only enhances the visual appeal but also adds a fresh burst of flavor. Serve it warm, and you’ll have a comforting meal that feels like a hug in a bowl, perfect for sharing with family or friends - or a Valentine!

What makes this dish even more appealing is its versatility. You can easily customize it by adding your favorite vegetables or swapping out the chicken for shrimp or tofu. It's a fantastic way to use up any leftover veggies in your fridge, making it a great option for meal prep. Plus, the leftovers can be stored in an airtight container for up to three days, providing delicious lunches or dinners throughout the week.

This Tuscan Chicken Pasta Skillet is not just a meal; it's an experience. With its combination of flavors and textures, it brings the essence of Tuscan cuisine right to your kitchen. Whether you're looking for a quick weeknight dinner or something a little more special, this one-pan wonder is sure to impress and satisfy. So gather your ingredients, grab your skillet, and get ready to indulge in a delightful culinary adventure!

Tuscan Chicken Pasta Skillet

Serves: 4-6

Prep time: 10 minutes

Cook time: 30 minutes

Total time: 40 minutes

Ingredients:

•  2 tablespoons olive oil

• 1 pound boneless, skinless chicken breast

• ½ teaspoon salt

• ½ teaspoon black pepper

• ½ teaspoon Italian seasoning

• 3 cloves garlic (minced)

• ½ teaspoon red pepper flakes (optional, for heat)

• 1 (14-ounce) can artichoke hearts (drained and quartered)

• ½ cup sun-dried tomatoes (chopped)

• 3 cups fresh baby spinach

• 2 cups uncooked gemelli or rotini pasta

• 2 cups chicken broth

• 1 cup heavy cream (or half & half for a lighter version)

• ½ cup grated Parmesan cheese

• 1 tablespoon lemon juice

• ¼ cup fresh basil or parsley (chopped, for garnish)

Directions:

1. Cook the Chicken

       •    Heat olive oil in a large deep skillet or sauté pan over medium-high heat.

       •    Season chicken with salt, pepper, and Italian seasoning, and cook for 5-6 minutes on each side until golden brown and cooked through.

       •    Remove chicken and set aside. When cooled, slice into bite-sized pieces.

2. Sauté the Aromatics & Vegetables

       •    In the same pan, add garlic and red pepper flakes, cooking for 30 seconds until fragrant.

       •    Stir in the artichokes and sun-dried tomatoes, cooking for another 2 minutes.

3. Cook the Pasta

       •    Add uncooked pasta, chicken broth, and heavy cream to the skillet.

       •    Stir to combine, then bring to a gentle simmer.

       •    Cover and cook for 12-15 minutes, stirring occasionally, until pasta is al dente.

4. Finish the Dish

       •    Reduce heat to low and stir in Parmesan cheese, lemon juice, and cooked chicken.

       •    Add fresh spinach, stirring until wilted.

5. Garnish & Serve

       •    Sprinkle with fresh parsley and extra Parmesan.

       •    Serve warm and enjoy your one-pan Tuscan delight!

Enjoy!

High Protein Creamy Cowboy Caviar

If you're looking for a nutritious snack that doesn’t sacrifice flavor, look no further than this high-protein creamy cowboy caviar dip. This vibrant and hearty dip is not only packed with lean protein and fiber-rich beans, but it also features a tangy, creamy dressing that elevates its taste. Perfect for parties, game days, or as a healthy addition to your meal prep, this recipe is a delightful culinary twist that everyone will love.

At the heart of this dip are black beans and black-eyed peas, two excellent sources of protein and fiber. By rinsing and draining canned beans, you can easily incorporate them into your dip without the hassle of cooking from scratch. The addition of grilled chicken boosts the protein content further, making this dip a satisfying option for both snackers and health-conscious eaters. In just a few simple steps, you can create a dish that’s not only delicious but also nutritious.

The vibrant colors and textures of the ingredients make this dip visually appealing. Diced cherry tomatoes and sweet corn enhance its taste and add a delightful crunch, while the diced red and green bell peppers bring a burst of color. For those who enjoy a little kick, a minced jalapeño can be added for some heat. Fresh cilantro and creamy avocado provide the finishing touches, making every bite a delightful experience.

The star of this recipe is undoubtedly the creamy dressing. Combining cottage cheese with olive oil, lime juice, and apple cider vinegar creates a rich and tangy base. Seasoned with honey, cumin, chili powder, garlic powder, salt, and pepper, this dressing ties all the flavors together beautifully. Blending the ingredients results in a smooth, creamy texture that perfectly coats the dip, ensuring that every bite is bursting with flavor.

Assembling the dip is a breeze. Simply combine all the main ingredients in a large mixing bowl and toss them together. Pour the creamy dressing over the mixture and gently fold it in, being careful not to mash the avocado if you choose to add it. The dip can be served immediately or stored in the refrigerator for up to three days. Just remember to add the avocado just before serving to maintain its freshness!

This high-protein creamy cowboy caviar dip is the ultimate healthy snack or appetizer that caters to various tastes. Whether served with tortilla chips, whole-grain crackers, or as a topping for tacos and salads, it’s sure to impress. With its combination of nutritious ingredients and bold flavors, it’s a dish that not only satisfies hunger but also nourishes the body. Dive into this delightful dip and enjoy a wholesome treat that’s as good for you as it is for your taste buds!

High Protein Creamy Cowboy Caviar

Serves: 6-8

Prep time: 10 minutes

Cook time: 10 minutes

Total time: 20 minutes

Ingredients:

• For the Dip:    

  • 1 (15-ounce) can black beans, drained and rinsed

  • 1 (15-ounce) can black-eyed peas, drained and rinsed

  • 1 cup cooked and diced grilled chicken (about 1 medium chicken breast)  

  • 1 cup cherry tomatoes, halved

  • 1 cup corn (fresh, canned, or thawed from frozen)

  • ½ red bell pepper, diced

  • ½ green bell pepper, diced

  • ¼ red onion, finely chopped

  • 1 jalapeño, seeded and minced (optional for spice)

  • ½ cup cilantro, chopped

  • 1 avocado, diced (optional, for creaminess and healthy fats)

• For the Creamy Dressing:

  • ½ cup blended cottage cheese

  • 2 tablespoons olive oil

  • 3 limes, juiced

  • 1 tablespoon apple cider vinegar

  • 1 teaspoon honey

  • 1 teaspoon cumin

  • ½ teaspoon chili powder

  • ½ teaspoon garlic powder

  • ½ teaspoon salt

  • ¼ teaspoon black pepper

Directions:

1. Blend the Creamy Dressing

       •    In a blender or food processor, combine the cottage cheese, olive oil, lime juice, apple cider vinegar, honey, cumin, chili powder, garlic powder, salt, and pepper.

       •    Blend until smooth and creamy. Set aside.

2. Assemble the Dip

       •    In a large mixing bowl, combine black beans, black-eyed peas, cooked chicken (or shrimp), tomatoes, corn, bell peppers, red onion, jalapeño, and cilantro.

3. Toss & Serve

       •    Pour the creamy dressing over the dip and gently toss to coat everything evenly. Carefully fold in the diced avocado just before serving.

4. Serve with tortilla chips, whole-grain crackers, or as a topping for tacos, wraps, or salads.

Enjoy!

Turkish Egg Savory Oats

Turkish Eggs Savory Oatmeal is a delicious fusion dish that reimagines the classic Turkish çılbır by combining creamy oatmeal with perfectly poached eggs, a tangy yogurt sauce, and a drizzle of spicy chili butter. This creative twist brings together a comforting bowl of oats with bold, vibrant flavors, making it a satisfying meal for breakfast or brunch.

The base of this dish is the savory oatmeal. Rolled oats are simmered in bone broth with a pinch of salt and black pepper until they reach a rich, creamy consistency. This simple yet hearty foundation is not only comforting but also offers a neutral backdrop that lets the vibrant toppings shine through.

Next, a garlicky yogurt sauce is prepared by mixing plain Greek yogurt with minced garlic and fresh herbs. This cool, tangy sauce provides a refreshing contrast to the warm oatmeal, adding a creamy texture and a subtle punch of flavor that perfectly complements the dish’s overall profile.

The centerpiece of this recipe is the poached eggs. Gently cooked in simmering water (with a splash of white vinegar, if desired, to help the whites set quickly), these eggs are carefully poached until the yolks remain beautifully soft and runny. Their richness ties the dish together, melding seamlessly with both the oatmeal and the yogurt sauce.

A vibrant drizzle of chili butter is then added to infuse the dish with a smoky, spicy note. This is made by melting unsalted butter with olive oil, then stirring in Aleppo pepper and smoked paprika to let the spices bloom without burning. The warm, aromatic butter adds a final layer of flavor, elevating the dish to new heights.

To assemble, the creamy oatmeal is divided between two bowls, each topped with a generous dollop of the garlic yogurt and a perfectly poached egg. A final drizzle of chili butter, along with optional garnishes like fresh herbs, crumbled feta, or toasted pine nuts, brings the dish together for a visually appealing and flavor-packed experience. Enjoy this delightful fusion of creamy, spicy, and tangy elements that transforms a classic into something truly memorable.

Turkish Egg Savory Oats

Serves: 1-2

Prep time: 5 minutes

Cook time: 15 minutes

Total time: 20 minutes

Ingredients:

• 1 cup rolled oats

• 2 cups chicken bone broth

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 1/2 cup Greek yogurt

• 1-2 cloves garlic

• 1/2 tablespoon chopped dill

• 1/2 tablespoon chopped parlsey

• 2 tablespoons butter

• 1 teaspoon olive oil

• 1/2 teaspoon Aleppo pepper

• 1/4 teaspoon smoked paprika

• 2 eggs

• 1 tablespoon vinegar (for poaching, optional)

• Crumbled feta, toasted pine nuts, extra herbs (for garnish)

Directions:

1. Prepare the savory oatmeal:

       •    In a small saucepan, combine rolled oats, bone broth, salt, and black pepper.

       •    Bring to a boil, then reduce to a simmer. Cook for 5–7 minutes, stirring occasionally, until the oats are creamy and cooked through.

2. Make the yogurt sauce:

       •    In a bowl, mix Greek yogurt with garlic and chopped herbs. Set aside at room temperature.

3. Poach the eggs:

       •    Bring a medium pot of water to a gentle simmer. Add white vinegar if using.

       •    Crack each egg into a small bowl. Create a gentle whirlpool in the water and carefully slide one egg into the center. Repeat with the second egg.

       •    Cook for 3–4 minutes for a soft yolk. Remove with a slotted spoon and drain on a paper towel.

4. Prepare the chili butter:

       •    In a small skillet, melt butter with olive oil over low heat. Once melted, add chili flakes and smoked paprika. Stir and let the spices infuse for 1–2 minutes, being careful not to burn the butter. Remove from heat.

5. Assemble the dish:

       •    Divide the savory oatmeal into two bowls.

       •    Top each bowl with a generous dollop of the garlic yogurt.

       •    Place a poached egg on top of the yogurt.

       •    Drizzle the warm chili butter over the eggs and yogurt.

6. Garnish and serve:

       •    Sprinkle with fresh dill and parsley, crumbled feta, and toasted pine nuts if desired. Serve immediately.

Enjoy!

Egg Roll Stuffed Peppers

If you love the savory, satisfying flavors of egg rolls but want to skip the carbs and deep-frying, these Egg Roll Stuffed Peppers are the perfect solution! Combining the classic ingredients of an egg roll with the wholesome crunch of bell peppers, this recipe is paleo-friendly, easy to make, and ideal for meal prep. Whether you’re looking for a quick weeknight dinner or a nutritious dish to reheat during busy days, these stuffed peppers will hit the spot.

This recipe takes the bold, umami flavors of egg roll filling—savory ground chicken, fresh ginger, garlic, and soy sauce—and stuffs them into tender, roasted bell peppers. It’s naturally low-carb, gluten-free, and packed with protein and veggies. By ditching the traditional egg roll wrapper, you get all the flavor without the extra calories. Plus, it’s easily customizable: swap the protein, adjust the spice level, or make it vegetarian to suit your dietary needs.

The beauty of this recipe lies in its simplicity. Ground chicken provides a hearty base. A handful of pantry staples like soy sauce, sesame oil, and rice vinegar bring the bold, Asian-inspired flavors, while coleslaw mix simplifies prep by providing perfectly shredded cabbage and carrots. Topped with sesame seeds and fresh green onions, these stuffed peppers are a feast for both the eyes and taste buds.

One of the best parts about Egg Roll Stuffed Peppers is how well they store and reheat. Make a batch on Sunday, and you’ll have a flavorful, balanced meal ready to go all week. The roasted peppers hold their shape and texture, and the filling stays juicy and flavorful. They’re great for packed lunches, quick dinners, or even a satisfying post-workout snack.

This recipe is incredibly versatile. Not a fan of chicken? Swap it for ground turkey, pork, or beef. Prefer plant-based options? Crumbled tofu or your favorite meat substitute works beautifully. If you enjoy a spicy kick, add a bit of extra chili paste or drizzle spicy mayo on top before serving. You can also play with textures—try sprinkling crispy wonton strips or chopped nuts over the stuffed peppers for extra crunch.

For those following a paleo lifestyle, these stuffed peppers are a dream. Using coconut aminos in place of soy sauce and ensuring your chili paste and vinegar are paleo-compliant. The recipe is naturally free of grains, dairy, and processed ingredients, making it a nourishing choice for anyone looking to eat clean.

Tips for Success

    •  Pre-bake the peppers: Softening the peppers before stuffing ensures they’re tender but still sturdy enough to hold the filling.

    • Don’t skip the aromatics: Fresh garlic, ginger, and green onions add depth and authenticity to the flavor.

    • Garnish generously: A sprinkle of sesame seeds and sliced green onions enhances both presentation and taste.

These Egg Roll Stuffed Peppers are proof that you can enjoy your favorite takeout flavors without compromising on nutrition or convenience. With minimal prep and a short cooking time, they’re perfect for busy nights or anyone looking to eat healthier without sacrificing flavor. Give this recipe a try and enjoy the delicious fusion of egg rolls and stuffed peppers—no delivery required!

Egg Roll Stuffed Peppers

Serves: 4-6

Prep time: 10 minutes

Cook time: 30 minutes

Total time: 40 minutes

Ingredients:

• 4 large bell peppers

• 1 pound ground chicken (can sub for turkey or pork, or crumbled tofu for a veggie option!)

• 2 cups coleslaw mix

• 3 scallions, thinly sliced and separated (green and white parts)

• 2 garlic cloves, minced

• 1-inch piece of ginger, grated

• 3 tablespoons coconut aminos

• 1 tablespoon sesame oil

• 1 teaspoon rice vinegar

• 1 teaspoon chili paste

• Sesame seeds, for garnish

• Avocado oil, for cooking

Directions:

1. Preheat oven to 375°F. Cut bell peppers in half and deseed them. Lay the peppers cut side up in a baking dish and brush with avocado oil. Bake peppers for 10 minutes to soften slightly.

2. While the peppers are cooking, make the filling. Heat a large skillet over medium heat, and add a touch of oil. Add the ground chicken and cook until browned, breaking it up for a spatula.

3. Add ginger, garlic, and white parts of scallions. Cook for 1-2 minutes, until fragrant.

4. Stir in the coleslaw mix, coconut aminos, sesame oil, rice vinegar, and chili paste. Cook for 3-5 minutes, until the vegetables are tender and the flavors meld together.

5. Remove the peppers from the oven and evenly spoon the filling into the pepper halves.

6. Return the peppers to the oven and bake for an additional 15-20 minutes, until the peppers are tender but still hold their shape.

7. When done cooking, sprinkle with sesame seeds and the green parts of the scallions.

8. Serve hot! I also enjoy these with some yum-yum sauce (Primal Kitchen brand is great!) and fried wonton strips for extra crunch.

Enjoy!

Maple Chai French Toast

There’s something about being pregnant in January that makes comfort food feel like a necessity. With the cold weather outside and the extra warmth I’m carrying around, my cravings have been all about indulgence. Lately, making sure I get a hearty breakfast in every morning has become extra important! I’ve been waking up with a craving for something sweet and spiced —something that feels like a hug from the inside out. That’s how I stumbled upon the idea of Maple Chai French Toast, a dish that turned out to be everything that I had hoped.

The magic of this French toast is in its warm, aromatic spices. Pregnancy has made me so much more sensitive to smells, and the combination of cinnamon, cloves, allspice, cardamom, and ginger wafting through my kitchen while it cooks is pure heaven. Chai has always been a favorite flavor of mine, but lately, it feels extra soothing—like the spices are working their own little magic to settle my soul (and maybe even my ever-hungry baby!). Then there’s the maple syrup, which adds just the right amount of sweetness without being overwhelming.

Making this French toast has become a little ritual for me. I whisk together syrup, eggs, milk, vanilla, and spices, then soak slices of sourdough until they’re saturated. Cooking them to golden perfection in a skillet feels oddly satisfying, and I’ll admit I’ve been using this as an excuse to “taste test” a piece or two before serving. Topped with warm maple syrup and a bit of butter, it’s a breakfast that feels like a reward for surviving another chilly January morning.

What I love most about this dish is how it hits all my cravings at once. It’s sweet but not too sweet, rich but not heavy, and the spices make me feel warm from the inside out. Plus, it’s versatile. I’ve added a dollop of whipped cream on days when I’m feeling fancy and sliced strawberries when I want to sneak in some fruit. Honestly, it’s been a lifesaver for those days when pregnancy exhaustion means I need breakfast to feel like a treat and not just a chore.

Being pregnant has taught me to slow down and savor the little things, and Maple Chai French Toast has become one of those little things. It’s not just breakfast—it’s a moment of joy in the middle of a long winter. Whether you’re pregnant, a tired parent, or just someone who loves a comforting meal, this recipe is worth a try. Trust me: when you sit down with a warm plate and that first bite hits, it’ll feel like everything you needed and more.

Maple Chai French Toast

Serves: 2-3

Prep time: 5 minutes

Cook time: 20 minutes

Total time: 25 minutes

Ingredients:

• 1 tablespoon maple syrup

• 4 eggs

• 2/3 cup whole milk

• 1 teaspoon vanilla extract

• 1 teaspoon ground cinnamon

• 1/4 teaspoon ground ginger

• 1/4 teaspoon cardamom

• 1/4 teaspoon allspice

• 1/4 teaspoon ground cloves

• Pinch of salt

• 8-10 sliced sourdough (or bread of your choice)

• Unsalted butter, for cooking

Directions:

1. Whisk together the maple syrup, eggs, milk, vanilla, and spices in a large shallow bowl to form a custard.

2. Melt about a tablespoon of butter in a large pan (cast iron if great for this!) over medium to medium-high heat.

3. Dip the bread, one slice at a time, into the custard mixture to ensure that it is fully coated.

4. Pan fry the slices, 2 or 3 at a time, on each side until golden brown, about 2 to 3 minutes per side.

5. Repeat with remaining custard and bread, adding more butter as necessary.

6. Serve warm with desired toppings, I love the simple addition of more butter and maple syrup!

Enjoy!

Blanched Romanesco Spring Salad

Spring time has arrived! (Unless you are in New Hampshire, apparently.) Of course, it is in the 70’s and sunny back home in Seattle, while quite the dreary morning here on Lake Winnipesaukee, as I settle into the fourth day of my Dietetic Internship orientation.

I am spending the week sharing knowledge and nourishment with my fellow interns as we prepare ourselves for this next hectic year of our lives, but still dreaming of this fresh and flavorful salad I created a few weeks ago! My absolute favorite part of Spring is the emerging of all the new local fruits and veggies that have stayed dormant throughout the winter. Not only do they provide an abundance of nutrients, but with a whole new selection in the produce isle, I can create delicious recipes like this!

Of course, I always pick a few seasonal favorites to experiment with and this year romanesco seems to be the front runner. Being a cool season plant, you can find it growing in both the early Spring and Fall, however its bright chartreuse color just screams an approaching Summer to me! It is a hybrid of cauliflower and broccoli, which grows in beautiful fractal spirals and possesses a very similar flavor to cauliflower (just slightly nuttier and earthier!). Much like its close relatives, this unusual vegetable can be utilized in a variety of ways as well, whether its sautéing, steaming, or blanching as in this recipe. You can even it it raw, however I find that giving it a slight cook really brings out its flavor and makes that beautiful green color really pop!

Its striking appearance is not the only thing that makes romanesco stand out however, as it also boasts a number of health benefits including helping slow tumor growth and fighting cancers, especially bladder, prostate, breast, ovarian, and colon. It has high levels of antioxidants such as vitamin C and various carotenoids which help boost your immune system and promote healthy skin. It also has great levels of nutrients including: vitamins A, B, and K, manganese, magnesium, protein, phosphorus, potassium, and omega-3 fatty acids. What an amazing vegetable to help with heart health, blood pressure, and regulating cholesterol levels! There are an additional plethora of other good things in it too, check them out if you get a chance, you will not be disappointed.

The other ingredients in this recipe are just as delicious, with sweet yellow beets, tart green apples, earthy pine nuts, and pungent red onion completing the flavor profile. The pecorino adds a salty punch while the chives round out the dish with a fresh touch. Finally, the acidic vinaigrette creates a brightness that makes this salad really tickle the tastebuds! Enjoy it as part of a Spring evening dinner along with some smokey BBQ - you will have a winning meal!

Tag me on Insta if you try this recipe out - or any of my other creations! - with #happyhealthyhayley ♡

Blanched Romanesco Spring Salad

Ingredients:

• 1/4 cup extra virgin olive oil

• 1-1/2 tbsp red wine vinegar

• 1/2 tsp dijon mustard

• salt and pepper, to taste

• 1 head romanesco, broken into bite size florets (~3 cups)

• 1 small yellow beet, peeled and thinly sliced

• 2 cups arugula, loosely packed

• 1/2 medium green apple, match-sticked

• 1/3 cup red onion, diced

• 1/4 cup toasted pine nuts

• 1 tbsp chives, minced

• 1/3 cup shaved pecorino

Directions:

1. Whisk together olive oil, red wine vinegar, dijon mustard, and salt and pepper. Set aside.

2. Set water to boil water in a large pot with a basket large enough to be submerged under the water.

3. Once water is boiling, place romanesco florets in basket and submerge under the water for 2-3 minutes, until slightly softened but still bright and crisp.

4. Remove romanesco from boiling water and immediately plunge into ice water to stop the cooking process, then let drain.

5. In a large bowl, combine the romanesco, yellow beet, arugula, green apple, red onion, pine nuts, and chives.

6. Dress with the olive oil, vinegar, mustard mixture and toss.

7. Top with pecorino, and serve!

Makes: 6 servings

Time: 30 minutes

Like taking a bite of sunshine!

Whole Wheat Honey Cinnamon Waffles

Some of my very favorite memories growing up revolve around early morning breakfasts at my kitchen counter. You see, my mom would wake up early almost every morning and fix meals for my brother and I before we headed off to school, and always put so much love into her creations. We got pancakes and eggs and french toast and my absolute favorite… waffles, along with a back rub every so often! Thankfully, my mom also instilled in me a love of healthy cooking, and thus came the inspiration for this wonderful recipe.

I guess another thing my mom gave me is my trusty waffle iron, which in all honestly, is probably about 25 years old. This is the same one my mom used to make breakfasts for me, and is the same one I intend to use for my future family (I hope!). Seriously, if you are in need of a waffle iron, just head to your local thrift shop - so much cheaper and even old, they still work wonderfully!

The best part about this recipe is its use of whole wheat flour and oats, as well as no refined sugars! Yet the waffles still come out so warm and fluffy with just the perfect hint of sweetness. The syrup pools so well in the little divots, and served with some fresh berries, it really is just a magical experience overall. I hope you enjoy them over a Springtime Sunday brunch - or whenever really!

Tag me on Insta if you try these waffles out - or any of my other creations! - with #happyhealthyhayley ♡

Whole Wheat Honey Cinnamon Waffles

Ingredients:

• 1-1/2 tablespoons lemon juice + enough whole milk to make 1.5 cups total liquid (or 1-1/2 cups buttermilk)

• 1/2 cup oats

• 1 cup whole wheat flour

• 1 teaspoon ground cinnamon

• 1/2 teaspoon salt

• 1 large egg, beaten

• 2 tablespoons honey, warmed

• 1/3 cup melted ghee

• 1/2 teaspoon vanilla extract

Directions:

• Mix together the lemon juice and whole milk, and set aside for 10 minutes to allow the lemon juice to curdle the milk. You can also just use straight buttermilk, but I actually prefer this substitute, as it has a lighter but slightly more sour taste.

• Grind the oats until they are at a flour consistency.

• In a medium bowl, whisk together the oat flour, whole wheat flour, cinnamon, and salt.

• In a smaller bowl, stir together the egg, milk mixture, honey, ghee, and vanilla extract.

• Slowly add the liquid mixture to the dry mixture, stirring until just combined.

• Cook according to your waffle iron manufacturer’s directions, and serve with your favorite toppings!

  (Hint: to keep waffles warm until all are cooked, set your oven to 250°F and lay them directly on the rack to retain crispness.)

Makes: 4 waffles

Time: 35 minutes (20 prep, 25 cook)

Happy Brunching!