Mango Chicken

Mangos are in season; follow this in season, citrusy mango chicken. To make it even healthier, serve it over quinoa, brown rice, or another similar whole grain.

From Chelsea’s Messy Apron 

Ingredients

Chicken

1.5 pounds chicken breasts 4 breasts, or thighs
1/4 cup olive oil
2 limes
1 teaspoon honey
2 teaspoons minced garlic
1 teaspoon paprika
1/2 teaspoon chili powder
2-1/2 teaspoons ground cumin
Mango Salsa (see note 1)
1-1/2 cups diced ripe mango make sure it’s ripe for best flavor/sweetness
1 tablespoon diced jalapeno
1/3 cup diced red onion
1/3 cup fresh cilantro loosely packed, finely chopped; measure 1/3 cup, then chop
1 lime plus additional lime wedges for serving if desired
1/8 teaspoon ground cumin
Salt and pepper
1 large ripe avocado chopped or thinly sliced

Instructions

Trim the chicken breasts of fat and slice large breasts evenly in half widthwise. Using a meat mallet or the bottom of a skillet, pound breasts to even thickness (you don’t want the meat flat, just even in thickness). Place the prepared chicken in a large resealable plastic bag and set aside.

In a small bowl, whisk together the olive oil, 1 teaspoon lime zest, 1/4 cup freshly squeezed lime juice, honey, minced garlic, paprika, chili powder, cumin, and salt and pepper (I use about 1/2 tsp of each; add to preference). Once the mixture is well combined, remove 3 tablespoons of the mixture and reserve in the fridge for later.

Add the chicken to the marinade in the bag. Seal the bag and knead with your hands to ensure chicken is well coated. Refrigerate and marinate for at least 30 minutes and no longer than 6 hours. (Acid from lime begins to “cook” the chicken.)

Preheat a grill or grill pan to medium-high heat (about 400°F.) Generously oil the grill. (I drench a roll-up paper towel in vegetable oil and, holding it with tongs, rub it over the grill grates. Don’t skip this step.)

Remove chicken from marinade and discard any remaining marinade. Grill the chicken, turning once halfway through, about 4–6 minutes per side (until the thickest part of the chicken registers 165°F and juices run clear). Baste the chicken with the reserved marinade as you grill and after flipping (if there is any remaining reserved marinade, you can serve it as a “dressing” over finished chicken). Transfer the chicken to a plate and cover with foil. Allow the chicken to rest a few minutes so the juices can redistribute. Slice thinly or cut into bite-sized pieces.

While chicken cooks, prepare the salsa. Dice the mango, jalapeno, and red onion; finely chop the cilantro. Toss everything together in a large bowl with 1 tablespoon freshly squeezed lime juice, cumin, and salt and pepper to taste. (I add 1/4 teaspoon salt and 1/8 teaspoon pepper, but add to preference.) Gently toss together, taste, then adjust seasoning if needed. Spoon generously over the grilled chicken. Thinly slice or chop the avocado and serve alongside chicken and salsa. Serve with fresh lime wedges and a few squeezes of fresh lime over everything.

Thai Chicken Salad

From Griffin Health

Eating alone? Don’t neglect yourself! This recipe is for one person, so if you’re cooking for just you, try this quick and super-healthy recipe packed full of protein! Put on some music and enjoy a quiet meal that is quick, delicious and good for you.

Ingredients

1 cup purple cabbage, shredded
1 cup green cabbage, shredded
1 red bell pepper, cut into thin strips
1/2 cup cilantro, chopped
2 tbsp. cashews, chopped
6 oz. shredded chicken or other leftover protein

For the Dressing:

1⁄4 cup fresh lime juice
3 tbsp. fish sauce
1 tbsp. honey
2 tsp garlic, minced

From Griffin Health

Instructions

Whisk together dressing ingredients and set aside.
Assemble all salad ingredients in a large bowl.
Toss salad with the dressing, then top with cashews and shredded chicken.

Serving more than one person? Double or triple the recipe!

Enjoy!

From Taste of Home

This ground turkey sweet potato skillet brings bold, savory flavors together in one pan, featuring smoky turkey, tender sweet potatoes and vibrant kale in a savory tomato broth, topped with creamy avocado.

Ingredients
1 pound ground turkey
1 medium onion, chopped
1 shallot, finely chopped
3 garlic cloves, minced
1/4 cup tomato paste
1 medium sweet potato, peeled and cubed
1 cup chicken broth

2 teaspoons smoked paprika
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups chopped fresh kale
Dash crushed red pepper flakes
1 medium ripe avocado, peeled and sliced
Minced fresh mint, optional

Directions
In a large skillet, cook turkey, onion, shallot and garlic over medium heat until turkey is no longer pink and vegetables are tender, 8-10 minutes, breaking up turkey into crumbles; drain. Add tomato paste; cook and stir 1 minute longer.

Add sweet potato, broth, smoked paprika, salt and pepper. Bring to a boil; reduce heat. Simmer, covered, until sweet potato is tender, about 10 minutes, stirring occasionally. Add kale and red pepper flakes; cook and stir until kale is wilted, about 2 minutes longer. Serve with avocado and, if desired, mint.

From Recipes Cookery

A fresh and flavorful recipe that’s healthy, easy to make, and perfect for any meal, but a nice break from all the traditional December foods. These delicious salmon meatballs are packed with nutrients, baked to golden perfection, and paired with a rich, creamy avocado sauce that adds a bright, fresh contrast.

Ingredients
For the Salmon Meatballs:
1 lb fresh salmon fillets, skin removed and finely chopped: Provides the base for the meatballs, packed with protein and omega-3 fatty acids.
1/2 cup panko breadcrumbs: Adds a light texture and helps bind the meatballs together.
1 egg: Acts as a binder to hold the meatballs together.
2 tablespoons fresh parsley, chopped: Adds brightness and flavor.
1 tablespoon Dijon mustard: Provides a tangy kick and enhances the flavor of the salmon.
1 clove garlic, minced: For an aromatic, flavorful boost.
1/2 teaspoon salt: Essential for seasoning the meatballs.
1/4 teaspoon black pepper: Adds a touch of heat and balance.
1 tablespoon olive oil (optional): For brushing the meatballs before baking to help achieve a golden crust.

For the Creamy Avocado Sauce:
1 large ripe avocado: The star ingredient for a creamy, smooth sauce.
1/4 cup plain Greek yogurt or sour cream: Adds creaminess and a bit of tang to the sauce.
1 tablespoon lime juice: Brings a fresh, zesty flavor that complements the avocado and salmon.
1 clove garlic, minced: Adds a hint of spice and depth.
2 tablespoons fresh cilantro or parsley: For a burst of color and flavor.
Salt and pepper to taste: Essential for balancing the flavors.

Step-by-Step Instructions
1. Prepare the Salmon Meatballs:

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with olive oil.
In a large bowl, combine the finely chopped salmon, panko breadcrumbs, egg, parsley, Dijon mustard, minced garlic, salt, and pepper. Mix everything together until well combined, but avoid over-mixing to keep the meatballs light.
Form the mixture into small meatballs, about 1.5 inches in diameter. Place them on the prepared baking sheet. If desired, brush the tops of the meatballs with a little olive oil to help them brown.
Bake the meatballs for 12-15 minutes, or until they are cooked through and golden brown on the outside.

2. Make the Creamy Avocado Sauce:

While the meatballs are baking, prepare the avocado sauce. In a food processor or blender, combine the ripe avocado, Greek yogurt or sour cream, lime juice, minced garlic, and fresh cilantro or parsley.
Blend until smooth and creamy. If the sauce is too thick, you can add a tablespoon of water or olive oil to thin it out to your desired consistency. Season with salt and pepper to taste.

3. Serve the Dish:

Once the salmon meatballs are baked to perfection, remove them from the oven and allow them to cool slightly.
Serve the salmon meatballs warm with the creamy avocado sauce on the side for dipping, or drizzle the sauce over the top of the meatballs. Garnish with additional fresh parsley or cilantro for a vibrant finish.

Serving Suggestions
As a Main Course: These salmon meatballs pair perfectly with a side of quinoa, rice, or roasted vegetables for a wholesome meal. You can also serve them on top of a fresh salad or in lettuce wraps for a low-carb option.

As an Appetizer: For a party or gathering, serve these baked salmon meatballs as an appetizer with toothpicks and the avocado sauce for dipping. They’re light, flavorful, and easy to enjoy as finger food!

Tips for Making the Best Baked Salmon Meatballs
Use Fresh Salmon: Fresh salmon gives the best texture and flavor, but if using frozen, make sure it’s fully thawed and patted dry before chopping.
Don’t Overwork the Mixture: When mixing the salmon meatball ingredients, be gentle. Over-mixing can result in dense meatballs, so aim for a light, even mix.
Customizing the Sauce: If you love a spicier kick, you can add a little jalapeño or hot sauce to the avocado sauce for an extra burst of flavor.

From Chef Abbie

Harvest Chicken Casserole is healthy, hearty, and packed full of veggies and protein making it the perfect one pan meal!

Ingredients
1 tablespoon extra-virgin olive oil divided
1 ½ pounds boneless skinless chicken breast, cut into 1-inch pieces
1 teaspoon kosher salt divided
½ teaspoon ground black pepper divided
1 onion diced
2 ~1/2 pound sweet potatoes, diced small
1 carrot diced small
1 pound brussels sprouts trimmed and quartered
½ teaspoon dried thyme
½ teaspoon dried sage
½ teaspoon dried rosemary
1 cup low sodium chicken broth
½ cup dried cherries
½ cup chopped walnuts
Optional: 1 cup cooked wild rice
Optional: chopped sage

Instructions
Preheat oven to 400 degrees F.

In a large cast iron skillet or oven-safe skillet over medium heat, add ½ tablespoon oil. Season chicken with ½ teaspoon salt and ¼ teaspoon pepper and add to skillet. Cook 3 to 4 minutes, moving occasionally, until there is not more pink visible on the outside of the chicken. Remove from skillet and set aside.
Add remaining ½ tablespoon oil to the skillet. Add onion, sweet potatoes, carrot, brussels sprouts, ½ teaspoon salt, ¼ teaspoon pepper, thyme, sage, and rosemary and cook, stirring occasionally, 4 to 5 minutes until vegetables soften.
Add ¼ cup of broth and deglaze pan, scraping up any brown bits. Add remaining ¾ cup broth and mix well, bring up to a simmer.
Add back chicken and mix well. Add fruit and mix well. Add walnuts to the top of the mixture. Turn off heat and cover skillet with foil.
Place skillet in oven for 15 minutes. After 10 minutes, remove foil.
Optional: broil on hi for 1 to 2 minutes at the end to desired level of golden brown.
Mix well before serving.
Optional: serve with wild rice and fresh chopped sage.

From Skinny Taste

Ingredients
▢olive oil spray,
▢2 lbs 99% lean ground turkey
▢1/2 teaspoon olive oil
▢1 small onion, chopped
▢3 garlic cloves, minced
▢1 teaspoon chili powder, to taste
▢2 bay leaves
▢1 1/2 tbsp cumin
▢1 tsp oregano
▢2 15 oz cans white northern or navy beans, rinsed and drained
▢15 oz can pumpkin puree, or homemade
▢4.5 oz can chopped green chile
▢2 cups low sodium chicken broth, check labels for GF
▢kosher salt and pepper to taste
▢chopped cilantro, red onion or chives for topping
▢Greek yogurt or low-fat sour cream for topping, optional

Instructions
Slow Cooker Version

Heat a large skillet over high heat and lightly spray with oil.
Add meat and cook, breaking it up until white, about 5 minutes. Transfer to the crock pot.
Add oil to the skillet, then onions, garlic, sauté about 3 – 4 minutes; add cumin and sauté another minute. Transfer to crock pot.
Add beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves. Cover and cook on high for 4 hours or low for 8 hours.
Remove bay leaves and adjust seasoning to taste before serving. Enjoy!

Instant Pot:
Press saute and lightly spray with oil. Add meat and cook, breaking it up until white, about 5 minutes. Set aside.
Add oil to the saute pan, then onions, garlic, sauté about 3 – 4 minutes; add cumin and sauté another minute. Return meat to the pot.
Add the beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves.
Cover and cook on high pressure 25 minutes. Natural release.

Remove bay leaves and adjust seasoning to taste before serving. Enjoy!

From Food Network

This is the quick and lunch-friendly version of lasagna. Try tucking in a few pieces of pepperoni when you need to switch it up. And be sure to cook an extra noodle in case one tears!

Ingredients

• Kosher salt
• 8 lasagna noodles
• Olive oil, for tossing noodles
• 1 1/2 cups part-skim ricotta
• 3 tablespoons grated Parmesan
• 5 sun-dried tomatoes packed in oil, finely chopped
• 1 cup loosely packed fresh basil leaves, torn
• 24 pepperoni slices, optional
• 1 cup marinara sauce, for serving

Directions
Bring a large pot of salted water to a boil. Cook the lasagna noodles according to package directions. You may want to cook an extra noodle or 2 in case they rip. Drain and toss with some oil. Drape the noodles over the edge of the pot, without overlapping, to cool.

Meanwhile, mix the ricotta, Parmesan, tomatoes and 1/2 teaspoon salt together in a medium bowl.

Lay out the noodles and evenly divide the ricotta mixture on the noodles, spreading it from end to end of each noodle. Top each with about a few pieces of basil and 3 pepperoni slices per roll if using. Roll up and cut each roll in half to make 16 cylinders. Pack 4 pieces, ruffle-side up, in each lunch container and refrigerate. Pack 1/4 cup of marinara sauce in a separate container with each serving.

From Food Network

Another Jar Recipe for the office or school!

Southwestern chicken fajita salad is the perfect grab-and-go lunch that requires minimal added effort, plus it’s a well-balanced meal with wholesome, real ingredients. Simply toss all of the ingredients together in a baking pan, then put it in the oven, set the timer, and walk away. You can enjoy the fajita mixture warm with a tortilla and rice, or, in this case, cold by incorporating it into a salad.

• 4 boneless, skinless chicken breasts (about 1 1/2 pounds)
• 2 red bell peppers, sliced 2 zucchini, sliced
• 1 yellow onion, sliced
• 1 tablespoon olive oil
• 1 tablespoon fajita seasoning blend (no added sodium)
• 1/2 teaspoon salt
• 2 medium roasted sweet potatoes, diced
• 3 cups greens of choice, such as spring mix
• Serving suggestions: avocado, cheese, cilantro, lime juice and sour cream, optional

Directions
Preheat the oven to 425 degrees F.
Add the chicken, bell peppers, zucchini and onions to a large baking sheet. Drizzle the oil and seasoning blend over the mixture and stir to coat. Bake uncovered until the chicken is cooked through, 20 to 25 minutes.
To assemble, split the fajita mixture, sweet potatoes and greens in that order among four mason jars. These jars will keep for 3 to 5 days. Place the avocado, cheese, cilantro, lime juice and sour cream if using on top of the greens the morning of.

Cook’s Note
Roast the sweet potatoes in advance to enjoy as a snack throughout the week and to add to this salad. If not, you can roast them together with the vegetables and chicken. Simply add an extra teaspoon each of the oil and seasoning

From The American Heart Association

Ingredients
Servings 6 Serving Size 2 cups

1 pound ground skinless turkey breast
3 large carrots, sliced crosswise into rounds
2 medium zucchini, halved lengthwise and sliced
1 small onion, chopped
1 28-ounce can no-salt-added tomato sauce
1 15.5-ounce can no-salt-added cannellini beans, rinsed and drained
2 medium garlic cloves, minced
1 tablespoon dried Italian seasoning, crumbled
1/2 teaspoon salt
1/2 teaspoon pepper
4 cups fat-free, low-sodium chicken broth

Directions

Put all the ingredients in a slow cooker, stirring to combine and breaking up the turkey.
Cook, covered, on low for 8 hours, or until the turkey is no longer pink.

From Real Simple

If you’re looking for a cold-weather vegan recipe that’s full of comfort, this spicy dumpling soup is sure to satisfy. Shiitake mushrooms and bok choy make each bowl hearty and nutrient-dense. Plus, it’s all done in just 30 minutes, and you simply can’t beat that!

Ingredients
4 scallions

3 Tbsp toasted sesame oil

5-oz. pkg. sliced fresh shiitake mushrooms

1 1/2-inch piece fresh ginger, peeled and cut into thin matchsticks (about 2 Tbsp)

3 cloves garlic, finely chopped (about 1 Tbsp)

5 cups vegetable broth

5 Tbsp lower-sodium soy sauce

1 Tbsp seasoned rice vinegar

16 frozen miniature vegetable dumplings or potstickers (9 1/2 oz. total)

4 small heads baby bok choy, trimmed, leaves separated

1 Tbsp. plus 1 tsp chili crisp, plus more for topping (optional)

Directions
Thinly slice scallions, separating white and light green parts from dark green parts.

Heat oil in a large saucepan over medium. Add mushrooms, ginger, garlic, and white and light green scallion slices; cook, stirring often, until mixture is fragrant and starting to soften, about 5 minutes.

Pour broth, soy sauce, and vinegar into pan. Bring to a boil over medium-high. Reduce heat and simmer, undisturbed, for 5 minutes. Stir in frozen dumplings and bok choy. Simmer, stirring occasionally, until dumplings float to surface and bok choy is tender, 2 to 3 minutes. Remove from heat. Stir in chili crisp.

Serve soup topped with dark green scallion slices and, if desired, more chili crisp.

From Livestrong

Few things are more satisfying than a bowl of warm chicken noodle soup on a cold winter night. This Easy Rotisserie Chicken Noodle Soup Is the Most Comforting High-Protein Meal. A great winter meal option to keep you healthy and well. Simple but satisfying! A great reminder that a healthy meals will always remain a healthy meal.

Things You’ll Need
Large stockpot
Cooking spoon
Soup ladle
Rotisserie chicken, cut into pieces with bones, or 4 cups shredded
2 cups cooked egg noodles
1 tablespoon olive oil (or other preferred cooking oil)
1 large onion, chopped
4 cloves garlic, crushed or minced
2 celery stalks, cut into 1/2-inch pieces
2 carrots, peeled and cut into 1/2-inch pieces
1 teaspoon poultry seasoning or Italian seasoning
8 to 10 cups low-sodium chicken or vegetable broth
1 1/2 teaspoons fine sea salt (more or less to taste)
1 tablespoon fresh ginger, grated (optional)
Black pepper (optional, to taste)

Instructions
In a large stockpot, heat your olive oil over medium heat. Add your onion and cook for 5 minutes, until translucent. Add the crushed garlic and cook for another minute or two.
Add in the celery, carrots and poultry or Italian seasoning. Stir to combine until the veggies are coated and cover the pot. Reduce the heat to low and steam the veggies for about 5 minutes until they’re slightly softened.
Add in your broth and bring the soup to a boil, then add in the chicken and let it come to a simmer and cover again.
Allow the soup to cook for another 10 minutes. In the meantime, cook your egg noodles according to the package directions, drain and set aside.
Remove the soup from the heat and allow it to cool slightly before ladling into a bowl for serving. Add your noodles to the bowls before serving to prevent them from getting soggy.

Tips for Cooking Chicken Noodle Soup
You can cut your rotisserie chicken into eight pieces (including the bones) in your soup, or use your fingers to separate the meat from the bones and shred it. This part is really about your preference! We’d suggest removing the skin, as it can get soggy and adds fat to the meal.

From Cookie and Kate

Take a break from the holiday sweets and try this healthy and flavorful soup with a hint of Thai-inspired spices. Perfectly creamy, comforting, and nutritious—a bowl of this will warm you up from the inside out!

Ingredients

1 tablespoon coconut oil
2 cups chopped yellow (sweet) onion
2 cloves garlic, minced
1 tablespoon minced fresh ginger
2 tablespoons red curry paste
4 cups low-sodium vegetable broth, plus more if needed
¼ cup raw almond butter or peanut butter
3 cups diced peeled carrots
3 cups diced peeled sweet potatoes
½ teaspoon fine-grain sea salt, plus more to taste
Freshly ground black pepper
Up to ¼ teaspoon cayenne pepper (optional, if you like spice)

Toppings

Minced fresh cilantro
Fresh lime juice
Roasted tamari almonds (optional, see below)
Roasted tamari almonds
½ cup raw almonds, finely chopped
1 tablespoon plus 1 teaspoon low-sodium tamari or coconut aminos

Instructions
To make the soup: In a large pot, melt the coconut oil over medium heat. Add the onion, garlic, and ginger and sauté for 5 to 6 minutes, until the onion is translucent.

Stir in the curry paste. In a small bowl, whisk together some of the broth with the almond butter until smooth. Add the mixture to the pot, along with the carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined.
Bring the soup to a low boil over medium-high heat and then reduce the heat to medium-low. Cover and simmer for 15 to 20 minutes, until the potatoes and carrots are fork-tender.
Ladle the soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender (never fill your blender past the maximum fill line). Being careful to avoid hot steam escaping from the lid, blend on low and slowly increase the speed until the soup is completely smooth. (Alternatively, you can use an immersion blender and blend the soup directly in the pot.)
Taste, and season with salt and black pepper. If you’d like more spice, add a pinch or full ¼ teaspoon cayenne pepper, and blend again. Transfer the soup back to the pot and reheat if necessary. If desired, you can thin the soup out with a bit more broth if it’s too thick for your preference.
Ladle the soup into bowls and top with minced cilantro, a squeeze of lime juice, and optional tamari almonds. This soup will keep in the fridge for up to a week, and freezes well for 1 to 2 months.
To make the roasted tamari almonds: Preheat the oven to 325°F (160°C). Line a large baking sheet with parchment paper.
In a medium bowl, toss the almonds with the tamari until the almond pieces are fully coated. Spread the almonds over the prepared baking sheet in an even layer.
Roast the almonds for 9 to 12 minutes, until lightly golden. The tamari will have dried up.
Let cool completely on the pan. The almonds will harden up as they cool. Using a spoon, scrape the almonds off the parchment paper and enjoy! Leftovers can be stored in an airtight container at room temperature for a couple of weeks.

Fresh and light Chili Mango Summer Rolls with Ginger Peanut Sauce for warm summer nights. These summer rolls are packed with avocado and a variety of raw vegetables.

From Half Baked Harvest

Ingredients

Ginger Peanut Sauce
3/4 cup creamy peanut butter
1/3 cup tamari or soy sauce
1/4 cup rice vinegar
1/4 cup canned coconut milk
2-3 tablespoons Thai red curry paste
3 tablespoons lime juice
1 tablespoon fresh grated ginger

Mango Chili Sauce
1/3 cup honey
1/4 cup lime juice
1/4 cup chili sauce (sambal oelek)
2 tablespoons rice vinegar
1 small mango, diced
1/4 cup fresh Thai basil or cilantro, chopped

Summer Rolls
1 avocado, sliced
2-3 cups vegetables, lettuce leaves, shredded cabbage, carrots, and sliced bell peppers
1 big handful of both fresh cilantro and Thai basil
8-12 rice paper wrappers

Directions

Step 1

To make the peanut sauce. Combine all ingredients in a bowl. Thicken to desired consistency with additional coconut milk.

Step 2

To make the mango chili sauce. Combine the honey, lime juice, chili sauce, and vinegar in a bowl. Mix in the mango, cilantro, and basil. Season with salt.

Step 3

Squeeze a little lime juice over the avocado. Create an assembly line of vegetables or toss all the veggies into a bowl.

Step 4

Fill a shallow dish with warm water. Add each rice paper sheet, one at a time, for 5 to 10 seconds. Remove and place on a flat surface. Towards one end of the rice wrapper, begin layering avocado, lettuce leaves, herbs, and veggies. Spoon over 2 teaspoons chili sauce. Fold both ends to the center and roll to seal. Keep the rolls covered to prevent them from drying out.

Step 5

Serve with both dipping sauces. ENJOY!

Make a batch of these chickpea fritters for your little ones. Full of healthy goodness, they’re also freezeable so they’re ideal for making ahead

From the BBC Good Food

Ingredients

1 red pepper (diced)
2 shallots (diced)
2 carrots (grated smallest function)
2 cloves of garlic (grated)
peel of 1 lemon (grated)
1 thumb size piece of ginger (peeled and grated)
1 x 400g can of chickpeas (drained)
1 tsp garam masala
1 tsp cumin
1 tsp ground coriander
3 tbsp plain flour (or any gluten-free alternative)
1 egg
30g fresh coriander (chopped)
vegetable oil

For the tzatziki
half a cucumber (grated)
1 clove of garlic (grated)
approx 150g Greek yoghurt (or a dairy-free alternative)

Directions

Step 1
Combine the red pepper, shallots, garlic, lemon peel and ginger in a large bowl. Squeeze the carrots to remove the excess juice then add to the bowl.

Step 2
Place the chickpeas in a food processor and whizz for a few seconds until broken down and crumbly. You don’t want a puree so don’t blend too far. If you don’t have a food processor just crush with chickpeas with the back of a fork.

Step 3
Add the chickpeas to the bowl along with the garam masala, cumin and ground coriander.

Step 4
Add the egg and mix well then sieve over the flour and mix again.

Step 5
Shape into small discs and fry for around 3 minutes a side in a little olive oil.

Step 6
When cooked remove and place on kitchen paper to cool.

Step 7
To make the tzatziki combine the cucumber, garlic and yoghurt in a bowl. Top the fritters with the chopped coriander.

Enjoy!

From FITON

Sweet potatoes are a good source of complex carbs, potassium, and magnesium, which are all important nutrients to fuel a balanced diet with. Try stuffing them full of plant-based protein, nourishing veggies, and fresh flavor like these stress-lowering Lentil and Lemon Tahini Stuffed Sweet Potatoes, which are full of good-mood food.

Ingredients:

4 sweet potatoes
2 avocados
Sea salt & black pepper, to taste
1 cup lentils, cooked
2 tbsp pumpkin seeds
2 tbsp fresh parsley
1 tbsp red pepper flakes

For the dressing

1 tsp sea salt
2 tbsp lemon juice
1 tsp ground cumin
¼ cup warm water
2 tbsp tahini

Follow these Steps:

Step #1: Prep Your Ingredients & Cook Your Sweet Potato Base

Start by preheating the oven to 350°F and line a baking tray with parchment paper, then gather all of your ingredients for the base recipe and dressing.

Place the sweet potatoes evenly on the tray, and using a fork, poke holes in each sweet potato. Bake for 45-60 minutes or until the sweet potatoes are soft and cooked through.

Step #2: Prepare Avocado Filling

While the sweet potatoes are cooking, prep avocados for the sweet potato filling. Slice lengthwise and remove the pit. Scoop out the avocado flesh, and add to a separate bowl. Season with salt and pepper to taste.

While the sweet potatoes are cooking, mash the avocado in a separate bowl with a generous pinch of salt and pepper. Set aside.

Step #3: Make The Dressing

Make the dressing by adding the lemon juice, tahini, water, cumin, garlic, salt, and pepper to a mixing bowl and whisk. Set aside

Step #4: Remove Sweet Potatoes From The Oven

Once the sweet potatoes are cooked, remove them from the oven and allow them to slightly cool before cutting them in half. Scrape half of the sweet potato flesh out, leaving room to add the cooked lentils and mashed avocado.

Step #5: Fill Your Sweet Potatoes With the Base & Bake

Fill each sweet potato with lentils. Return to the oven and cook for an additional 10 minutes.

Step #6: Toast the Pumpkin Seeds

While the sweet potatoes are cooking for the additional 10 minutes, evenly spread the pumpkin seeds on another lined baking tray and place in the oven for 5-10 minutes, until toasted and slightly golden.

Step #7: Fully Stuff & Dress Your Sweet Potatoes

Remove sweet potato and top with avocado, pumpkin seeds, chopped parsley, and red pepper flakes. Drizzle with the tahini dressing and enjoy!

From Eating Well

Enjoy a refreshing raspberry, peach, and mango smoothie bowl packed with magnesium for a nourishing boost!

Ingredients

• 1 cup frozen mango chunks
• ¾ cup nonfat plain Greek yogurt
• ¼ cup reduced-fat milk
• ¼ ripe peach, sliced
• ⅓ cup raspberries
• 1 tablespoon sliced almonds, toasted if desired
• 1 tablespoon unsweetened coconut flakes, toasted if desired
• 1 teaspoon chia seeds

Directions

Combine mango, yogurt, milk and vanilla in a blender. Puree until smooth.
Pour the smoothie into a bowl and top with peach slices, raspberries, almonds, coconut and chia seeds to taste.

Enjoy!

From Deliciously Ella

If you’re looking for a break from the cold-weather soups, try this healthy Smoothie Bowl! This vibrant green smoothie bowl is packed with polyphenol-rich spinach and topped with sweet berries and other fruits.

Ingredients

For the Smoothie

• 1 small banana
• chopped & frozen
• ½ apples
• peeled & cored
• ½ handful spinach
• 1 teaspoon maple syrup
• 1 teaspoon almond/cashew butter

For the Topping

• 1 tablespoon cacao nibs
• handful of mixed berries
• ½ apples sliced
• 1 tablespoon shelled hemp seeds
• Other fruits and berries as you wish!

Add all of the smoothie ingredients to a high-speed blender with 200ml / 7 fl oz cold water (or use half water and half orange juice) and blitz until smooth. Pour into a bowl and top with cacao nibs, berries, apple slices, bananas, and hemp seeds.

Pumpkin Smoothie

From The Pioneer Woman

Ingredients
1 15-oz. can pumpkin pie filling
3 c. low-fat milk (more if needed – or use more yoghurt)
1/2 c. non-fat vanilla yogurt (up to 1 cup for a thicker smoothie)
A few dashes of ground cinnamon
4 cinnamon graham crackers, crushed

Directions

Well ahead of time, place the pumpkin pie filling into a freezer-safe container. Freeze for a few hours (or over night) until frozen solid.

To make the smoothie:

• Add the milk and yogurt to a blender.
• Drop in the frozen pumpkin pie filling and blend until the frozen filling is completely pulverized.
• Add in a dash of cinnamon – or more if you love cinnamon (you can also try other fall spices!)
• Add more milk or yogurt as needed to get it the consistency you’d like.
• Pour into individual glasses and sprinkle the tops with graham cracker crumbs. Serve immediately!
• Sprinkle a bit of cinnamon on top if you wish