Let’s Add Some Spices



Banana Flaxseed Muffins

  • 1½ cups whole wheat flour
  • ¾ cup ground flaxseed
  • ½ cup coconut sugar
  • 1 tsp baking soda
  • 1 whole egg
  • ½ cup unsweetened applesauce
  • 1 cup mashed bananas
  • 1 tsp vanilla extract
  • 2 T plain yogurt
  1. Preheat oven to 350°. Grease a 12-section muffin tin and set aside.
  2. In large mixing bowl, mix together flour, flaxseed, sugar, and baking soda.
  3. In separate bowl, mix egg, oil, bananas, vanilla, and yogurt. Mix wet into dry ingredients.
  4. Split the batter evenly amongst muffin sections.
  5. Bake for 20-25 minutes. Allow to cool for 10 minutes before enjoying!



Caramel Apple Overnight Oats

  • ½ T butter or coconut spread
  • 1 small apple, diced
  • ½ tsp cinnamon
  • ¼ tsp nutmeg
  • ¼ tsp allspice
  • Pinch of cloves
  • ½ cup unsweetened almond or coconut milk
  • 1/3 cup Greek yogurt
  • ½ tsp vanilla
  • 1 T chia seeds
  • ½ cup oats
  • ¼ cup walnuts
  • 3 caramels
  • 1 T coconut milk
  • 1 tsp coconut spread
  1. In a small skillet, place butter/coconut spread. Once melted, add apples and sprinkle with spices. Stir to coat.
  2. To the skillet, add 1/4 cup water and bring the mixture to a slight boil. This will cook the apples without burning them. Continue to cook, stirring and adding additional water until apples are fork tender. Remove from heat and cool.
  3. In a mason jar or container, mix together milk, yogurt, vanilla, and chia seeds. Whisk until yogurt is fully incorporated. Add oats and stir again.
  4. Pour apple mixture on top, followed by nuts. Seal and chill overnight.
  5. Before serving, make caramel sauce by heating caramels, 1 tablespoon coconut spread, and milk in a microwavable bowl. Pour caramel sauce over oats, stir, and enjoy!


California Dreaming Eggs Benedict

Eggs Benedict

  • 1 whole wheat English muffin
  • 1 Roma tomato, sliced
  • ½ avocado, sliced
  • 2 slices turkey bacon
  • ¼ cup spinach leaves
  • 2 eggs

Hollandaise Sauce

  • 1 egg yolk
  • 1 tsp lemon juice
  • ¼ tsp salt
  • ¼ tsp black pepper
  • Pinch of cayenne pepper or paprika
  1. Place hot water in your blender or food processor, cover, and sit for 5 minutes.
  2. Meanwhile, cook turkey bacon in a small skillet.
  3. In another small skillet, bring about ½” of water to a boil. Carefully crack eggs into water and allow to cook about 5 minutes. Flip over if possible.
  4. Slice tomato and avocado.
  5. Place English muffin in toaster and toast to desired temperature.
  6. After 5 minute, pour out hot water and dry the inside of blender/processor completely. Add yolk and lemon juice, immediately blending. Add in seasonings and blend again.
  7. To assemble, place spinach leaves and bacon slices on the bottom of each muffin, topped with tomato and avocado slices. Place an egg atop the vegetables and drizzle with hollandaise sauce. Enjoy immediately!




Tomato Basil Soup

  • 1 lb. lean ground turkey
  • 2 T olive oil
  • ½ cup finely diced onion
  • 1 cup diced carrots
  • 1 tsp minced garlic
  • 1 cup tomato sauce
  • 2 cans (28 oz. each) whole or stewed tomatoes
  • 1 tsp basil
  • ½ tsp Italian seasoning
  • 4 cups broth (I used chicken)
  • 1 bay leaf
  • 1 cup heavy cream
  • Salt & pepper to taste
  1. Heat oil in a skillet over medium heat. Add onions, carrots, and garlic; sauté until softened (about 5-7 minutes). Pour into a greased cork pot.
  2. Add tomato sauce, tomatoes, basil, Italian seasoning, broth, and bay leaf. Cover and cook on low for 6 hours.
  3. Remove bay leaf and pour in heavy cream. Using an immersion blender, blend soup so no carrot chunks for whole tomatoes remain.
  4. Add salt and pepper to taste. Serve with additional garlic powder and/or basil if desired.


Salmon Salad with Blueberries & Lemon Vinaigrette


  • 1 cup kale, stems removed
  • ½ cup red cabbage, shredded
  • ¼ cup farro or quinoa (optional)
  • 1 small tomato, sliced
  • ¼ cup cucumber, diced
  • ¼ cup blueberries
  • 2 T sliced almonds
  • 1 tsp feta or goat cheese
  • 6 oz. salmon


  • 2 T olive oil
  • 2 T lemon juice
  • ½ tsp oregano
  • ½ tsp garlic powder
  • ½ tsp lemon pepper seasoning
  • ¼ tsp dill weed


  1. In a small bowl, mix together marinade ingredients. Place salmon in a shallow container or Ziploc bag and pour marinade over fish. Refrigerate for at least one hour.
  2. Whisk together dressing ingredients and place in a container. It will make more than needed for this recipe. Chill until ready to serve salad.
  3. Meanwhile, prepare salad. In a medium-sized bowl, toss together kale and red cabbage. Pour 2 tablespoons of dressing over greens and massage the dressing into kale. This helps to distribute the dressing evenly and to soften the tough kale.
  4. Place greens on plate and top with farro/quinoa (if using). Add vegetables, blueberries, almonds, and cheese.
  5. Finally, top with freshly baked salmon and enjoy!

Chicken Gyro Bowls

  • 6 oz. leftover chicken from gyros
  • 1 cup lettuce
  • ½ cup cooked quinoa
  • ¼ cup diced tomatoes
  • 1 T feta cheese crumbles
  • 1 T diced Kalamata olives
  • ¼ cup leftover Tzatziki sauce
  1. Place quinoa and lettuce into a bowl or on a plate. Top with chicken, tomatoes, cheese, and olives. Drizzle sauce over top and enjoy!




Chicken Gyros


  • 4 chicken breasts, pounded to ½ inch thickness
  • 1 tablespoon Mediterranean seasoning (you can substitute Italian seasoning in a pinch)
  • ½ red onion, thinly sliced
  • 4 pitas
  • Optional: lettuce, feta cheese crumbles

Tzatziki Sauce

  • ½ English cucumber, peeled and diced
  • 2 cups cold plain Greek yogurt
  • 4 teaspoons minced garlic
  • 2 T dried dill
  • 1½ T freshly squeezed lemon juice
  • ½ tsp salt, or to taste
  • ⅛ tsp black pepper
  1. In a food processor, puree together all sauce ingredients. Cover and chill until ready to serve.
  2. Season chicken breasts with Mediterranean seasoning.
  3. In a large skillet, heat oil over medium heat. Add chicken and cook 5-6 minutes on each side until cooked through. Remove to cool and cut into strips.
  4. Lay pitas on a clean surface. Spoon tzatziki sauce in the bottom. Add lettuce (if desired), chicken, and onions. Top with feta (if desired). Fold pita over like a sandwich, or roll it into a “tunnel shape”.

Spicy Beef Quinoa Taco Bowls


  • 1 lb. ground beef or turkey
  • 1 T taco seasoning
  • 3½ cups water, divided
  • 1½ cups uncooked quinoa
  • 1 avocado
  • 1 cup cherry tomatoes, chopped
  • 2 cups black beans, rinsed and drained
  • 2 cups corn, rinsed and drained
  • 1/3 cup fresh cilantro, optional


  • 1/4 cup lime juice
  • 1 teaspoon chili powder
  • ½ tsp cayenne pepper
  • ½ tsp cumin
  • ½ tsp coriander
  • ½ tsp paprika
  • ½ tsp salt


  1. In a skillet, heat olive oil and ground meat. Break meat into smaller pieces and sprinkle with taco seasoning. As meat cooks, pour in ¼-½ cup water. Cook until meat is no longer pink.
  2. While meat is cooking, prepare quinoa. Bring 3 cups of water and 1 ½ cups quinoa to a boil. Cover with a lid, turn heat to low, and allow to cook for 15 minutes.
  3. Prepare sauce by mixing together all ingredients.
  4. To assemble, place ½ cup quinoa in each serving dish. Top with ¾ cup taco meat. Divide black beans and corn evenly amongst serving dishes and drizzle taco sauce over each bowl. Serve immediately!


Spicy Honey Chicken


  • 2 boneless skinless chicken breast, cut into bite-sized pieces
  • ½ cup cornstarch (to coat chicken)


  • 1 T soy sauce
  • 1 tsp sesame oil
  • ½ cup chicken broth (low or no sodium)
  • 5 T honey
  • 4 cloves garlic, minced
  • ½ tsp ground ginger
  • ½ tsp black pepper
  • ½ tsp crushed red pepper


  1. Coat the chicken pieces in cornstarch. Refrigerate for at least 30 minutes tomake sure the cornstarch sticks to the chicken.
  2. While the chicken is refrigerating, prepare the sauce. In a small bowl, mix together the sauce ingredients.
  3. In a large skillet, heat olive oil over medium heat. “Fry” the chicken in small batches, letting drain on a paper towel lined plate.
  4. Drain off oil from pan, then add the sauce and chicken to the pan. Bring to a boil then reduce heat and simmer for 20 minutes, stirring occasionally.
  5. Serve over fried rice and enjoy!

Meatloaf with Cauliflower Mac-n-Cheese


  • 1 lb. ground turkey
  • 2 eggs
  • 1 green bell pepper, diced
  • ½ cup onion, diced
  • ½ cup whole grain bread crumbs
  • ½ cup tomato or marinara sauce
  • 2 T Worcestershire sauce
  • ¼ tsp salt
  • ¼ tsp black pepper
  • 1 T garlic powder
  • ½ tsp cayenne pepper
  • ¼ tsp thyme
  • ¼ tsp cumin

Cauliflower Macaroni & Cheese

  • 1 small head of cauliflower, chopped into florets
  • 2 oz. cream cheese
  • ¼ cup heavy cream
  • 1 cup shredded cheese (your choice), divided
  • ½ tsp garlic powder
  • ¼ tsp salt
  • ¼ tsp black pepper
  1. Preheat oven to 375 degrees. Grease two casserole dishes and set aside.
  2. In a large bowl, mix together all meatloaf ingredients. Place in one of the grease pans and cook for 1 hour.
  3. While the meatloaf begins baking, start the cauliflower. Steam cauliflower on stove top until tender.
  4. Drain water and add cauliflower back to saucepan. Add in cream cheese, heavy cream, ½ cup shredded cheese, and seasonings. Allow to cook over low heat for about 10 minutes, just enough to melt the cream cheese.
  5. Grease a small baking dish and pour cauliflower mixture in. Bake for remaining time of the meatloaf. Enjoy warm with your favorite vegetables!



Week 16 Meal Plan