Cinnamon Roasted Apples

Cinn-Roasted-Apples-squareA quick and easy recipe that is low in calories and sweet without any added sugar. This simple recipe has only three ingredients and is perfect for meal prepping or to make and eat right away!

This is a great addition to oatmeal, to toss on a green salad, to stir into cottage cheese, or to eat on its own as a healthy snack or dessert (we’d recommend adding a bit of whipped cream – yum!).

Make multiple servings at once and store in Mason Jars for 3-4 days to make it effortless to add one serving of whole fruit and 10% of the Daily Value for Vitamin C to your day. See the recipe with corresponding blog!

Vegan, gluten-free, dairy-free, no added sugars, low calorie, low sodium, low fat, and heart-healthy

Posted 2/13/2018

“D”-Vine Orange Chipotle Cod

d-vine-codVitamin D keeps popping up as beneficial for health and it’s a vitamin that many of us are lacking. I created a recipe high in vitamin D using Atlantic cod, orange juice, bran cereal flakes, and chipotle. The result was a divine vitamin-D-rich Orange Chipotle Cod recipe. This provides 32% of the daily value (~ 200 IU) of vitamin D and packs a nice little spicy kick.


Pescatarian, low calories, low saturated fat, low sodium, heart-healthy.


southernscampiA traditional scampi is made with lemons and butter. This one is made heart-healthy by replacing these with olive oil and vegetable broth, then loading up on southern vegetables. The result is a beautiful dish that is low in saturated fat and sodium and big in flavor. See the recipe on the blog.

UPDATE: Recipe revised to replace pasta with zoodles!

Pescatarian, low-sodium, heart-healthy.

Pumpkin Vinaigrette

A Mason Jar Meal Prep Workshop Recipes featuring Pumpkin! This bold & tangy vinaigrette is thick enough to stand up to anything you dress it with! While we like it on a (way too) big fresh salad, it would also be divine as a flavorful twist for a chicken marinade or as a sauce to brush on roasted winter vegetables before putting them in the oven.

Gluten-free, dairy-free, vegan

Posted 11/1/2017

Coco-Choco-Chia Pudding

A Mason Jar Meal Prep Workshop Recipe featuring coconut, chocolate, and chia seeds to make a pudding that is perfect for a snack or dessert. See the recipe on the blog.

Gluten-free, dairy-free, vegan

Posted 9/23/2017

Spicy Mexi-Bowl

Spicy-Mexi-BowlA Mason Jar Meal Prep Workshop Recipe that is a spicy Mexican-inspired quinoa and beans bowl which is quick to prepare, heart-healthy, and nutrition-rich meal that can be made ahead for take-to-work lunches or you can mix up a big batch for a family dinner. See the recipe on the blog.

Gluten-free, dairy-free, vegan, heart-healthy

Posted 9/26/2017