Egg, Spinach, and Tomato Breakfast Sandwich

(Serves 8)


6 large eggs

1 Tbsp of milk

¼ tsp of onion powder

¼ tsp of dried oregano

¼ tsp of garlic salt

Dash of ground pepper

½ cup of fresh baby spinach (stems removed)

6 cherry tomatoes (diced)

8 whole wheat or whole grain English muffins

8 slices of sharp cheddar cheese


  1. Preheat oven to 375⁰ F
  2. Crack eggs into a medium-sized mixing bowl.
  3. Whisk eggs along with the onion powder, oregano, garlic salt, ground pepper, and milk.
  4. Spray a muffin tin with non-stick cooking spray and divide the egg mixture evenly into 8 of the muffin cups.
  5. Coarsely chop the baby spinach and distribute evenly into each of the 8 muffin cups along with the diced tomatoes.
  6. Bake eggs in the oven for 15-20 min (or until a toothpick inserted into the center of each cup comes out clean).
  7. Toast the English muffins and top each with an egg muffin and a slice of cheese to build a sandwich.
  8. Place the English muffin sandwiches back into the oven for 1-2 minutes (just long enough to allow the cheese to melt).
  9. Serve immediately. Enjoy!

Cranberry and Baked Apple Oats


(Serves 4)


1 Cup of Steel Cut Oats

4 Cups of milk (or non-dairy milk of choice)

1/2 cup of dried cranberries

1/2 cup shelled pistachios

4 Tbsp of Chia seeds

1 Large Granny Smith apple (cored and diced)

1 Tbsp cinnamon


  1. Preheat oven to 400⁰
  2. Spread diced apples evenly across baking sheet and sprinkle with ½ Tbsp of cinnamon. Bake for 20-25 min (until apples are tender and slightly golden).
  3. Bring milk to a boil. Add oats, reduce heat, and simmer for 20-25 min (or until desired thickness is achieved).
  4. Stir in chia seeds and remaining cinnamon.
  5. Add apples, cranberries, and pistachios.
  6. Enjoy!

Heart Healthy Black Bean and Corn Chipotle Crock-Pot Stew

(Serves 6-8)


4 cans of low sodium black beans (drained)

2 cans of no sodium added diced tomatoes (undrained)

16 oz bag of frozen corn

2 medium sized yellow onions diced

1 large red bell pepper cored and chopped

2 jalapeno peppers cored and chopped

5 cloves of garlic minced

4 cups of cooked brown rice

32 oz low sodium vegetable stock

1 Tbsp cumin

1 tsp chipotle powder

½ tsp cayenne pepper

1 avocado cubed (optional)

Cilantro finely chopped (optional)


  1. Place all ingredients (excluding rice) into Crock-Pot and stir to combine
  2. Cook on high for 4 hours (or low for 8 hours)
  3. Place half cup servings of brown rice into individual bowls and spoon stew mixture on top
  4. Using a spoon, gently mix each serving of rice and stew together
  5. Sprinkle with cilantro and top with avocado (if desired)
  6. Serve immediately

Kale Salad with Apple Cider Vinaigrette

(Serves 4)

Salad Ingredients

4 cups of kale (washed and chopped)
1 1/2 cups of tri-color cole slaw mix

Vinaigrette Ingredients

4 Tbsp Extra Virgin Olive Oil
3 Tbsp apple cider vinegar
1/2 tsp Italian seasonings
1/4 tsp pepper


1. Place cole slaw mix and kale in large bowl and toss to combine.
2. In a separate, smaller bowl, combine olive oil, vinegar, Italian seasonings, and pepper.
3. Whisk ingredients using a fork.
4. Toss greens with vinaigrette and serve immediately.

Warm Apple Cranberry Pecan Oatmeal

(Serves 4)


1 cup of whole rolled oats

1 ¾ cup unsweetened hemp milk

1 medium Granny Smith apple cored and diced

½ cup dried cranberries

½ cup pecans

1 Tbsp chia seeds

2 Tbsp maple syrup


  1. Bring hemp milk to a boil
  2. Add oats, reduce heat to medium, and continue cooking until mixture is thickened (roughly 5 minutes)
  3. Remove from heat and fold in remaining ingredients
  4. Add additional hemp milk and maple syrup if desired
  5. Serve immediately
  6. Enjoy!

Garlic Roasted Pumpkin Seeds


Seeds from 1 medium pumpkin

2 Tbsp olive oil

1 Tbsp garlic salt

(*Seed amounts may vary. Ingredients should be adjusted accordingly)


  1. Soak pumpkins seeds in water over night (8-12 hours)
  2. Preheat oven to 300 degrees
  3. Rinse pumpkin seeds and discard any remaining pumpkin flesh that may be mixed in with seeds
  4. Spread seeds evenly onto a baking sheet
  5. Bake for 30 minutes at 300 degrees
  6. Remove from oven and drizzle with olive oil
  7. Toss seeds to coat evenly
  8. Sprinkle with garlic salt
  9. Toss seeds to coat evenly
  10. Once again spread seeds evenly onto baking sheet
  11. Return to oven and continue baking for an additional 20 minutes
  12. Remove from oven and allow to cool slightly
  13. Enjoy!