STAFF RECIPE FILES – Julie’s 5-ingredient cookies


5-Ingredient Ban-Oat-Choc cookies

from Julie’s kitchen


Preheat oven 350


2 bananas

1 1/2 c rolled oats (or Muesli)

1/3c cacao nibs (or chocolate chips)

1/2 tsp cinnamon

1/2 tsp vanilla extract


Drop by spoonfuls onto a cookie sheet.

Bake for 15 min.


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STAFF RECIPE FILES – Peppermint Patty Shake

from Julie’s Shakeology kitchen

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: None

Yield: 1 smoothie



·     1 cup unsweetened almond milk

·     1 cup ice

·     ½ scoop chocolate protein powder

·     1/2 scoop vanilla protein powder

·     ½ tsp. pure peppermint extract

·     1 tsp. shaved dark chocolate

·     Fresh mint leaves (for garnish; optional)



1. Place almond milk, ice, protein powder, and extract in blender; cover. Blend until smooth.

2. Garnish with chocolate and mint leaves (if desired).


Autumn Salad Bowl w/ Honey Ginger Dressing

from Karien’s kitchen

Serves 4

Salad Ingredients:

·     2 cups cooked quinoa (try organic tri-colored)

·     6 cups organic baby spinach

·     1/4 cup raw pecans

·     1/4 cup crumbled feta cheese

·     1 ripe avocado, sliced

·     1.5 crisp red apples, sliced

·     1/4 cup dried apricots

Honey Ginger Dressing:

·     juice from two fresh lemons

·     2 Tbsps raw honey

·     1 Tbsp minced fresh ginger

·     2 tsp minced fresh garlic

·     4 Tbsps extra virgin olive oil, or avocado oil

·     sea salt and pepper to your taste


1.  In a large bowl combine spinach, quinoa, apple, dried apricots and then gently add the avocado.

2.  To make the dressing: In a small bowl whisk together all dressing ingredients very well.

3.  Drizzle dressing on the salad before serving and gently toss to combine.

4.  Top with pecans and crumbled feta cheese.

Karien discovered this yummy recipe on!



from Julie’s kitchen

Buddha bowls, sometimes referred to as glory or hippie bowls, are hearty, filling dishes made of various greens, raw or roasted veggies, beans and a healthy grain like quinoa or brown rice. Sometimes they also include toppings like nuts, seeds and dressings for added texture and flavor.



Teriyaki Salmon Bowl

from Meredith’s kitchen  (taken from


1 tsp. minced ginger root
1 clove garlic, minced
1 tsp. + 1 tsp. + 1 tsp. canola oil
1 Tbs. brown sugar
2 Tbs. dry sherry
5 tsp. reduced-sodium soy sauce
1 tsp. cornstarch
2 cups chopped broccoli
1 cup chopped carrots
1 cup cooked brown rice
4 scallions, chopped
2 6 oz. skinless salmon fillets



  1. Make the teriyaki sauce: In a small pan, sauté the ginger and garlic in 1 tsp. of the oil for 1 minute. Stir in the sugar, sherry, and soy sauce. Mix the cornstarch with ¼ cup of water. Stir into the pan and cook until thickened, 2-3 minutes.
  2. Make the fried rice: In a large nonstick skillet, stir-fry the broccoli in1 tsp. of the oil over high heat for 1-2 minutes. Stir in the carrots, rice, and scallions. Stir-fry until hot, 1-2 minutes. Divide into 2 bowls.
  3. In the same skillet, sauté the salmon in the remaining 1 tsp. of oil until browned on one side, 2-3 minutes. Turn the salmon over, pour the teriyaki sauce over the fish, and cook for 1 minute. Top each bowl of fried rice with 1 fillet.

Also delicious with quinoa (or riced cauliflower!) used as a substitute for brown rice.


Per serving (3 cups):

  • Calories: 570
  • Total fat: 21 g
  • Sat fat: 2.5 g
  • Carbs: 48 g
  • Fiber: 7 g
  • Protein: 46 g
  • Sodium: 650 mg

Tex-Mex Vegetarian Quinoa Salad
from Sean’s kitchen

In his own words:
“Just sharing another recipe. I made this last night. Delicious!”

• 2 cups cooked Quinoa
• 1 10oz bag frozen Corn, or one can corn, drained and rinsed
• 1 15oz can Black Beans, drained and rinsed
• 1½ cups diced Red Peppers
• ½ cup chopped Shallots
• ½ cup chopped Cilantro
• ⅓ cup fresh Lime Juice (about 3 limes)
• ¼ cups Avocado Oil
• ½ tsp Sea Salt
• ½ tsp Black Pepper
1. Cook quinoa as directed on package.
2. Cook frozen corn as directed on package.
3. Drain and rinse black beans, heat in microwave for 1 minute.
4. In a large bowl add quinoa, corn, beans, red pepper, shallots, and cilantro.
5. Mix well.
6. In a small bowl combine Lime Juice, Avocado Oil, Salt, and Pepper.
7. Whisk together and pour over salad.
8. Stir until combined well.
9. Serve warm or cold.
10. Enjoy!


From Liane’s kitchen- Seiwald Supa-Star Pancakes 




  • 1/2 cup oats OR 1/3 cup oat bran,buckwheat flour, flour,cream of wheat/rice
  • 1 tsp. baking powder
  • sprinkle of cinnamon or like spice if you choose


  • 4-5 egg whites ( what your plan calls for)
  • 1 T maple or vanilla extract
  • 3 T water



Mix together all dry ingredients

Add wet ingredients and mix promptly.

Spray an 8-9″ with Pam or other cooking spray, heat over medium/high heat.

Pour batter into pan, flip when the edges are dry, the center is bubbly and to your choice of firmness.

If desired, add berries, nuts, or seeds after pancake is slightly cooked.


Paprika Chicken and Chickpeas

from Meredith’s kitchen

(taken from



3 Tbs. extra-virgin olive oil
6 bone-in chicken thighs, skin and fat removed

(NOTE:  I used skinless chicken breasts, enough        to serve 2 with plenty for leftovers)
1 large onion, finely chopped
1 red bell pepper, finely chopped
¼ cup tomato paste
3 cloves garlic, minced
1 Tbs. paprika
1 15 oz. can no-salt-added diced tomatoes
1 15 oz. can no-salt-added chickpeas, undrained
Freshly ground black pepper, to taste
¾ tsp. kosher salt



  1. In a large heavy pot, heat the oil until shimmering hot over medium heat. Sauté the chicken until browned, 3-4 minutes per side. Remove to a plate.
  2. Sauté the onion and pepper until they start to brown, 4-5 minutes.
  3. Stir in the tomato paste and cook, stirring often, until it starts to darken, 2-3 minutes.
  4. Stir in the garlic and paprika and cook, stirring constantly, for 1 minute.
  5. Stir in the tomatoes and chickpeas with their liquid. Return the chicken and any juices to the pot. Reduce the heat to low, cover, and gently simmer until the chicken is tender and cooked through, 15-20 minutes.
  6. Season with pepper and up to ¾ tsp. of salt.

Serve over brown rice, quinoa, etc . . . and enjoy!

2 tablespoon butter
5 large sweet onions, thinly sliced
1 1/2 tablespoon sugar
4 medium sweet potatoes, peeled and cubed
2 quarts chicken broth(use low-sodium or no-salt to reduce sodium!)
1/2 teaspoon ground allspice
1/2 teaspoon thyme
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1/2 teaspoon ground black pepper

1. In a large pot over medium-high heat, melt the margarine or butter.

2. Add the onions and cook, stirring constantly, for 5 to 7 minutes, or until browned.

3. Add the sugar and cook, stirring, for 3 minutes longer.

4. Add the sweet potatoes, broth, allspice, thyme, nutmeg, salt, and pepper and bring to a boil.

5. Quickly reduce the heat to low and continue to simmer, uncovered, for 15 to 20 minutes, or until the sweet potato pieces are fork-tender.*

6. Adjust the seasonings and serve.

* Alternate: For a smoother soup, transfer the ingredients to a food processor after the ingredients are fork-tender and puree in batches. Return to the pot, reheat, and serve.

Nutritional Facts per serving
Calories     87.6 cal
Fat     1.6 g
Saturated fat     0.5 g
Cholesterol     0 mg
Sodium     335 mg
Carbohydrates     15.8 g
Total sugars     6.4 g
Dietary fiber     2.4 g
Protein     2.5 g

Taken from


Black Bean, Kale, and (Almond) Cheese Quesadillas

From Meredith’s kitchen



1/2 cup dried black beans

taco seasoning (homemade, see *below)

Whole grain tortillas (1 per person)

2-3 handfuls of fresh kale

1/4 sliced onion

Trader Joe’s almond cheese, mozzarella style



For beans: (or just skip this part and use canned beans – but rinse them first to get rid of any sodium)

Rinse beans, soak in 3″ water for 6 – 8 hours.

Drain beans, cover with water, bring to a boil.

Cover, reduce heat, and simmer until tender.


Saute onion, when almost done, add kale to skillet and saute until slightly wilted.  Add beans and taco seasoning, mixing well.  Heat about 5 minutes.


With heat on medium, spray another skillet with cooking spray or lightly coat with olive oil.

Place one tortilla in skillet, cover one 1/2 of tortilla with bean mixture.  Sprinkle 1/4 cup almond cheese over bean mixture and fold other half on top.


While heating, press quesadilla flat with a spatula.  Once the tortilla is browned on the bottom, flip with spatula and heat until the other side is brown.


One quesadilla serves one person.


*Taco Seasoning:

1/4 cup chili powder

1/8 cup onion powder

1/2 Tbs. paprika

1/2 Tbs. garlic powder

3 tsp. cumin

(hint: mixed with no-salt tomato sauce, this makes a great sauce for burritos, enchiladas, and nachos!)