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Peanut Butter Oat Bars

Oat bar.jpg

Vegan & Gluten Free Delicious Oatmeal Breakfast Bars. You don't have to be limited to store-bought packaged breakfast bars and ultra-processed breakfast delights. These no-bake peanut butter oatmeal bars are just as convenient and portable, affordable on any budget, and they taste amazing!


  • 1 cup full-fat coconut milk, or coconut cream

  • 3 Tbsp honey, maple syrup, or agave

  • 1 ⅓ cups peanut butter

  • ½ tsp cinnamon

  • 5 cups old-fashioned rolled oats

  • ⅔ cup raisins


  • Add coconut milk or coconut cream to a large mixing bowl and whip with a hand mixer, until smooth.

  • Drizzle in honey and stir to combine. Add peanut butter and cinnamon and mix well.

  • Pour in oats and raisins, stirring to combine thoroughly.

  • Press mixture into a 9x13-inch baking dish lined with foil or parchment.

  • Cover and refrigerate 2 hours, until firm.

  • Lift foil or parchment sheet to remove from pan, slice into bars and enjoy!

  • Store in an airtight container in the fridge for 1 week or freeze 1 month.

  • Yields 12 peanut butter oatmeal bars.


If using coconut cream:

  • Place can of coconut cream in the fridge overnight. Make sure it stays still and standing upright—don’t move it or shake it!

  • When ready to make your bars, flip can upside down to open it. (When cold, the thick coconut cream separates from the liquid and the liquid goes to the bottom of the can. By flipping the can to open it, you can drain the liquid and scrape the cream!)

  • Add coconut cream to a large mixing bowl, whip with a hand mixer, and follow above procedure to make oatmeal bars.

Nutrition Information

Serving: 1breakfast bar, Calories: 385kcal, 

carbohydrates: 41g, Protein: 11g, Fat: 21g, Fiber: 6g, Sugar: 12g

Overnight Oats


This easy overnight raw oats recipe is a healthy simple breakfast that you can make ahead for busy mornings and customize with many add-ins and toppings!

  1. Oats: Make sure to use old-fashioned oats instead of quick oats because the consistency is best with rolled oats. You can also use gluten-free oats. Do not use steel-cut oats.

  2. Milk: For the liquid part, you can make this with water! But it’s more common to use milk. You can use full-fat, 2%, or low-fat milk. You can also use plant-based milk like almond, coconut, cashew, or oat.

  3. Chia seeds (optional): These seeds are packed with tons of nutrition and help give the oats a pudding-like texture. So I always like to include them in my base recipe.

  4. Greek or vegan yogurt (optional): This gives the oats a tangy flavor, creamy texture, and protein boost.

  5. Vanilla extract (optional): This enhances all the flavors that go into the overnight oatmeal and gives it sweetness without any sweetener.

  6. Sweetener (optional): Use honey or maple syrup to sweeten the mixture, especially because oats can be somewhat bland on their own.

  7. Toppings: This is where you can have some fun with fresh fruit, dried fruit, nut butter, nuts, seeds, and spices (like cinnamon, nutmeg, or cardamom). There are so many topping ideas and combinations, and I think that’s what makes this such a great versatile recipe!


It’s all about the ratios to get the consistency you like. So try this suggested ratio below and then add more milk or use less milk until you find what works perfectly for you! Once you nail down the ratio of the basic overnight oats recipe, the sky’s the limit with the flavor combinations and toppings.

Here’s our simple ratio:


  • To start, combine old-fashioned oats and chia seeds. You can use a bowl, a mason jar, or just some glass cups.

  • Add Greek or vegan yogurt and vanilla extract.

  • Add the sweetener of your choice and the milk.

  • Mix the overnight oats together until you see no clumps.

  • Seal or cover with a lid, and chill in the fridge for at least 2 hours or overnight.

  • The next morning, grab a spoon, add your favorite toppings and dig in!

Nutrition Information

Contain more protein than most grains (5g per serving).

A rich source of fiber, which helps you feel fuller longer (4g per serving).

A nutrient-dense food, which makes your feel more satiated.

Sheet Pan Salmon


Sheet Pan Salmon and Asparagus with Potatoes is a great way to get in a serving of protein and heart-healthy Omega-3s. You and everyone will love this dish for its flavor and you’ll love it for its ease of cooking and clean up.


  • 4 salmon fillets

  • 1 pound asparagus - ends trimmed

  • 2 pounds baby red or gold potatoes - quartered

  • 3 tablespoons olive oil

  • salt and pepper to taste

  • 2 teaspoons Italian herb blend - see note

  • 1 teaspoon garlic powder

  • 2 tablespoons butter - melted

  • 2 tablespoons honey

  • 1 teaspoon Dijon mustard

  • ½ teaspoon Italian herb blend

  • ½ lemon - thinly sliced


  • Preheat oven to 400 degrees. Toss potatoes with 2 tablespoons olive oil, salt and pepper to taste, garlic powder, and 2 teaspoons Italian herb blend. Arrange on a large sheet pan and bake in preheated oven for 10 minutes. 

  •  Arrange salmon fillets and asparagus on the sheet pan. Whisk together melted butter, honey, dijon mustard, and 1/2 teaspoon remaining Italian herb blend. Brush onto salmon fillets. 

  • Drizzle asparagus with the remaining 1 tablespoon of olive oil, season with salt and pepper to taste, and place lemon slices between the asparagus spears. 

  • Bake for 15 minutes until asparagus and potatoes are fork-tender and salmon is cooked through. Serve immediately. 


For DIY Italian herb blend stir together equal parts dried thyme, parsley, oregano, and basil.


Optional additions: Sometimes I add 1/4 cup parmesan cheese to the potatoes or asparagus or 1 tablespoon dried Ranch seasoning to the potatoes.

Nutrition Information

Calories: 571 kcal, Carbohydrates: 54 g, Protein: 41g, Fat: 22 g, Saturated Fat: 3g, Cholesterol: 94mg, Sodium: 114mg, Potassium: 2043mg, Fiber: 8g, Sugar: 13g, Vitamin A: 943 IU, Vitamin C: 51mg, Calcium: 86 mg, Iron: 6mg

Kale with Chickpeas and Tomatoes


This dish features stewed chickpeas and tomatoes with kale for a rich and hearty vegetarian meal. It's high-protein and packed with a delicious, smoky flavor!


  • 1 tablespoon olive oil

  • ½ cup onion (finely chopped)

  • 2 cloves garlic (minced)

  • 1 tablespoon smoked paprika

  • 1 tablespoon tomato paste

  • ½ cup vegetable broth

  • ½ cup water

  • 15 ounces (1 can) crushed or diced tomatoes

  • 15 ounces (1 can) chickpeas (rinsed and drained)

  • ½ cup chopped kale (stems and ribs removed)


Prep Time:10 minutes

Cook Time:30 minutes

Total Time:40 minutes

  • In a medium saucepan, heat the olive oil over medium heat. Once hot, add the onion.

  • Cook, stirring occasionally until the onion begins to caramelize, about 10 minutes.

  • Add the garlic, paprika, and tomato paste. Cook, stirring, until everything is well-combined, about 1 minute.

  • Add the broth and cook, stirring occasionally, for about 10 minutes.

  • Once most of the broth evaporates and the mixture is thick, stir in the water, tomatoes, and chickpeas.

  • Bring the mixture to a boil, then reduce the heat to medium-low. Cook, stirring occasionally, for about 10 minutes or until the mixture has thickened to your desired consistency.

  • Add the kale and cook until it wilts about 1 minute.

Nutrition Information

Makes 4 servings

Amount Per Serving (1)

Calories: 216, Calories from Fat: 45, Saturated Fat: 1g, Carbohydrates: 37g, Protein: 9g, Cholesterol: 0, Sodium: 471mg, Fiber: 8g, Sugar: 2g, 

Heart Smart Smothered Greens

Heart Smart Southern Greens

This makeover recipe substitutes high-sodium, high-fat meats with smoked, skinless turkey breast. This way you keep the flavor but reduce the fat and sodium!


  • 2 pounds greens (collard, mustard, turnip, kale, or mixture)

  • 3 cups of water

  • 1⁄4 pound smoked turkey breast, skinless

  • 1 tablespoon hot pepper, freshly chopped

  • 1⁄4 teaspoon cayenne pepper

  • 1 teaspoon cloves, ground

  • 2 cloves garlic, crushed

  • 1⁄2 teaspoon thyme

  • 1 stalk scallion, chopped

  • 1 teaspoon ginger, chopped

  • 1⁄4 cup onion, chopped


  • Prepare greens by washing thoroughly and removing stems.

  • Tear or slice leaves of greens into bite-sized pieces.

  • Place all ingredients except greens into large saucepan and bring to a boil.

  • Add greens to turkey stock. Cook 20 to 30 minutes until tender.

Nutrition Information

Makes 5 servings

Serving size: 1 cup

Each serving provides: Calories: 80
Total Fat: 2 g Saturated Fat: Less than 1 g; Cholesterol: 16 mg; Sodium: 378 mg; Carbohydrates: 9 g; Dietary Fiber: 4 g; Protein: 9 g; Potassium: 472 mg

Healthy Spanish Rice

Chicken Biryani


(Makes 6 Servings)

  • 275g (roughly 6 small) tomatoes, raw

  • 1 1/2 tablespoon olive oil

  • 1/2 tablespoon minced garlic

  • 1 large shallot, diced (or 1/3 cup diced red onion)

  • 1 cup uncooked Brown rice

  • 2 1/4 cups vegetable stock

  • 3/4 lb. cooked chicken meat, breast (OPTIONAL)


  • 1 tablespoon chili powder

  • 1/2 tablespoon cumin

  • 1 teaspoon turmeric

  • pinch of sea salt & pepper


  • fresh cilantro


  • Set oven to 420F. Place the raw tomatoes in a cast-iron skillet (or baking sheet) and roast for 30 minutes.  Once finished, remove them from the skillet and set the tomatoes aside.

  • Using the same skillet, set it on low-medium heat, then add olive oil, garlic, and shallot.  Sauté for about 2 to 3 minutes, careful not to burn the garlic.

  • Add the seasonings (minus the sea salt & pepper) to the skillet and “bloom” the seasonings for 1 to 2 minutes.

  • Increase the heat to medium-high heat and add the tomatoes.  Gently mash them with a spatula to create a sauce and cook for about 2 to 3 minutes until you have a fragrant smelling tomato sauce/paste.

  • Add the uncooked rice to the skillet and cook for 2 to 3 minutes.

  • Pour in the veggie stock and add a few pinches of sea salt & pepper.

  • Reduce the heat to low so there is a slight simmer, then cover and cook for at least 25 minutes unbothered.  If you suspect the rice is drying out, simply add about 1/4-1/3 cup veggie stock to the skillet to prevent it from burning.

  • After 25 minutes, gently stir it up, then add in your choice of protein, if desired.

  • Add garnish.  Serve immediately.  Enjoy!

Fruit-Infused Hibiscus Iced Tea

(Sugar-Free and Naturally Sweet)


This amazing red ice tea is naturally sweet and so delicious! It's so hard to believe this delicious drink has zero calories!


Serving Size: 10

  • 3 hibiscus tea bags

  • 10 cups boiling water

  • 3 apples, sliced

  • 1 package (1 pint) blackberries


  • Put the tea bags, apple slices and blackberries in a large pitcher.

  • Pour the boiling water in a pitcher.

  • Let stand for 30 minutes.

  • Remove the tea bags and discard them.

  • Refrigerate the ice tea. Serve chilled.

Healthy Twix Bar Recipe



Shortbread Ingredients:

  • 2 cups almond flour

  • 2 tablespoons coconut flour

  • 1/3 cup coconut oil, melted

  • 1/3 cup maple syrup

  • 1 teaspoon vanilla


Caramel Ingredients:

  • 1/2 cup creamy almond butter

  • 1/3 cup coconut oil, liquid

  • 1/3 cup maple syrup

  • 1 teaspoon vanilla

  • 1/4 teaspoon salt


Chocolate Ingredients:

  • 1/4 cup coconut oil, liquid

  • 1/4 cup cocoa powder

  • 2 tablespoons pure maple syrup

  • 1/8 teaspoon salt


  • Preheat your oven to 350oF (180oC) and line an 8x8 pan with parchment paper.

  • In a medium bowl combine almond flour, coconut flour, coconut oil, maple syrup, and vanilla. Mix until well combined.

  • Press into the bottom of the prepared pan and bake for 11-13 minutes, or until sides are slightly brown. Let cool while preparing the next layer.

  • In a medium bowl combine almond butter, coconut oil, maple syrup, vanilla, and salt. Mix until completely smooth.

  • Pour over cooled crust and place in the fridge to harden. Refrigerate 1-2 hours.

  • Once the caramel mixture is hardened, prepare the chocolate mixture. In a medium bowl, combine coconut oil, cacao powder, maple, and salt. Mix until smooth and pour over the caramel layer. Refrigerate until hardened, about an hour.

  • Once the chocolate is set, gently remove from the parchment paper. Place entire square on a cutting board and cut in half one way and in eighths the other way, creating 16 candy sticks.

  • Store in fridge for up to a week or in the freezer for 1 month. Enjoy!

Healthy No-Bake Cheesecake

Cheese Cake

This Healthy No-Bake Cheesecake is free of eggs, gluten, and refined sugar, while still tasting exactly like a traditional cheesecake.


For the Crust:

  • 1 cup pitted dates

  • 1 cup cashews

  • 1/8 teaspoon salt


For the Cheesecake:

  • 8 ounces cream cheese

  • 1 cup Greek yogurt, plain

  • 1/3 cup honey

  • 2 tablespoon lemon juice

  • 1 tablespoon vanilla extract

  • 1/8 teaspoon salt



  1. To make the crust, add the dates, cashews, and salt to the bowl of a food processor and process until a loose ball forms. If your dates were a little dry, you might need to add a tablespoon or so of warm water and then process again until the mixture starts to come together.

  2. Add about a tablespoon of the crust to 6 glasses/mason jars/containers (about 1 cup in size) and use a spoon to press it into the bottom of the jar.

To make the cheesecake:

  1. Place all of the ingredients in the bowl of a food processor and process until smooth (about 1 minute).

  2. Spoon the cheesecake mixture evenly into the 6 jars. Use a spoon to smooth out the top.

  3. Cover and refrigerate for at least 2 hours before serving. Serve with your choice of toppings (like berries or other fruit).

Stove Top Apple Crisp


This delicious recipe is gluten-free, easy to make, and perfectly portioned controlled for two.  It’s a great alternative to traditional apple pie with fewer calories and fat and no refined sugar!


For the Topping:

  • 2 tablespoons butter

  • 2 packed tablespoons of brown sugar or coconut sugar

  • 1-1/2 tablespoons maple syrup

  • 1 teaspoon vanilla

  • 1/2 teaspoon cinnamon

  • pinch of salt

  • 3/4 cup gluten-free old-fashioned oats

  • 1/4 cup sliced almonds


For the Apples:

  • 2 tablespoons butter 

  • 1 packed tablespoon brown sugar or coconut sugar

  • 1/2 teaspoon cinnamon

  • 2 medium-sized tart apples, peeled then cut into bite-sized pieces (about 2 cups)

  • Whipped cream for topping (optional)


For the Topping:

  1. Add the butter, brown sugar, maple syrup, vanilla, cinnamon, and salt to a medium-sized saute pan over medium heat then stir until melted and bubbly.

  2. Add oats and almonds then cook, stirring often, especially near the end, until mixture is very fragrant and slightly toasted, 4-5 minutes.

  3. Scrape onto parchment paper (could probably just use a plate too,) then set aside to cool.

For the Apples:

  1. Add butter, brown sugar, and cinnamon to the same skillet then stir until melted and bubbly.

  2. Add apples then turn the heat down slightly and saute for 2 minutes. Cover skillet with a lid then saute, stirring occasionally, until apples are tender but still have a little bit of a bite, 3-5 more minutes.

  3. Scoop apples into bowls then top with crisp topping and serve with whipped cream if desired

Fruit Shakes


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