Recipes, tips & techniques

Honey Mustard Salmon Filet

Delicious, sweet & savory salmon. Perfect to make a quick dinner in under 20 minutes. Packed with omega-3 fatty acids, which aids in the prevention heart disease. Course: Main Dish  Prep Time: 5 minutes  Cook Time: 20 minutes  Total...

Double Chocolate Overnight Oats

Prep Time: 10 minutes  Refrigerate: 8 hours  Total Time: 8 hours 10 minutes  Servings: 1 serving Ingredients 1/2 scoop Chocolate Ascent Protein Powder 16g1/2 cup low sugar vanilla greek yogurt 75g1/3-1/2 cup unsweetened almond...

Green Machine Smoothie

Green Machine Smoothie Course: Breakfast, Snack  Prep Time: 5 minutes  Total Time: 5 minutes  Servings: 1 smoothie Ingredients 1 cup almond milk1 scoop Ascent vanilla protein powder3/4 cup frozen pineapple...

Herb Encrusted Mustard Salmon

Prep Time: 10 minutes  Cook Time: 7 minutes  Total Time: 37 minutes  Servings:  4 servings Ingredients 4 6oz salmon filets2 tbsp Grainy Mustard2 cloves garlic, minced1 tbsp Shallots, finely minced2 tsp Fresh Thyme,...

Greek Chicken Bowls

These Greek Chicken Bowls are the perfect meal prep to enjoy throughout the week. Delicious, juicy greek chicken over nutrient-packed veggies like mixed greens, bell pepper, cucumbers, paired with feta, olives, and basil vinaigrette make for a healthy & tasty...

Dark Chocolate Avocado Truffles

Servings: 12 Ingredients 1 ripe avocado6 oz dark chocolate bar or chips1/2 tsp. vanilla extract1/4 tsp. sea salt2 tbs. cocoa powder for rolling Instructions Combine chocolate chips, vanilla extract, and sea salt...

Roasted Garlic Tofu

Servings: 2 Ingredients 1 package extra firm tofu1 tbs. bragg’s liquid aminos spray2 tbs. nutritional yeast2 tsp. garlic powder1 tsp. salt and pepper Instructions Preheat oven to 400 degrees.Press water out of tofu by...

Cilantro Lime Quinoa

Servings: 3 Ingredients 2 cups vegetable broth1 cup quinoa drained and rinsed1 clove garlic, minced1/3 cup cilantro chopped1 tsp. salt and pepper1 lime juiced Instructions In a large pot, bring the 2 cups broth to a boil then stir in quinoa. Cook until quinoa is...

Simple Spicy Salmon Burgers

Course: Main Dish  Prep Time: 10 minutes  Cook Time: 10 minutes  Total Time: 20 minutes  Servings: 6 burgers Ingredients 3 2.5 oz packets salmon such as Starkist or Chicken of the Sea3 whole eggs1 cup whole wheat bread...

Shrimp Stuffed Avocado

Course: Main Dish  Cuisine: Seafood  Prep Time: 10 minutes  Total Time: 10 minutes  Servings: 2 servings Ingredients 8 oz cooked shrimp peeled and deveined1 large avocado1/2 cup chopped bell...

Savory Vegetable Pancakes

This is one of my favorite recipes. It's a loose interpretation of the traditional Japanese Vegetable Pancake (okonomiyaki). I omit the sweet sauce that usually accompanies the pancake, to cut back on added sugars. This makes a great meal or snack. They freeze well...

Sam’s Energy Balls

This recipe is a great snack to take on the go. Think of it as a replacement for a store-bought energy or granola bar. Unlike most commercial bars, these balls have balanced carbohydrate to protein ratio. This means you won't be hungry 15 minutes later because the...

Buffalo Cauliflower

This recipe is best cooked in the air fryer. Alternatively, you can also cook in a conventional oven. Prep Time: 5 minutes  Cook Time: 15 minutes: Total Time: 20 minutes  Servings: 3 Ingredients 1 lb. raw cauliflower (1 small head)...

Crockpot/Instant Pot Chili

Photo courtesy Healthy Steps Nutrition You can make this recipe using either a crock pot (takes either 4 hours at high or 8 hours on low) or an Instant Pot (18 minutes at high pressure). Prep Time: 15 minutes  Cook Time: Crockpot takes 4 -8 hours; Instant...

Chia Pudding Parfait

Servings: 2 Ingredients 3 tbsp chia seed1 cup coconut milk1/2 tsp. vanilla extract1/2 cup berries1/8 tsp. cinnamon Instructions In a medium bowl, whisk together chia seeds, milk, vanilla, cinnamon, and cocoa powder...

Pecan Crusted Chicken

Prep Time: 10 minutes  Cook Time: 45 minutes  Total Time: 55 minutes  Servings: 6 servings Ingredients 2 pounds organic chicken breasts1/2 cup spicy brown mustard2 tbsp organic honey1 cup pecans...

Egg Roll in a Bowl

Photo from Healthy Steps Nutrition The great thing about this recipe is there is no prep work in chopping vegetables, and there are only three ingredients. It's a great option for a busy work night. Pair with brown rice or your starch of choice. Cook Time: 15 minutes ...