Step 1 – Chicken Skewers

  • 2-3 chicken breast, cubed
  • 1/4 cup olive oil
  • 2 tbsp Healthy U Mexico Spice
  • Parsley – FRESH
  • Cilantro – FRESH
  • 1/2 tsp salt
  • 1 cup jarred/canned artichokes
  • 1 head of asparagus
  • 1 red onion
  • 1 red bell pepper


Step 2 – Dip 1:

  • 1 brick feta cheese
  • 1 cup plain Greek yogurt
  • 1 lemon
  • 1 tsp paprika
  • 1/4 tsp chili flakes
  • (Optional, add fresh herbs from above)


Step 3 – Dip 2:

  • 2 tbsp cup olive oil
  • 1 lemon
  • 3 tbsp red wine vinegar
  • 1 tbsp honey
  • 1/2 jar sun-dried tomatoes in oil
  • 1 garlic, minced
  • 1/4 tsp chili flakes
  • 1/4 tsp salt
  • 1/4 tsp pepper


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  • 2 packages Shirataki Noodles, rinsed and drained
  •  2-3 chicken breast, cubed
  • 1 package extra firm Tofu, bite-sized pieces
  • 4 eggs, scrambled
  • 2 cloves garlic, minced
  • 2 red peppers, thinly sliced
  • 2 3 carrots, thinly sliced
  •  1 white onion, thinly sliced
  •  1 green onion thinly sliced
  •  1/3 cup basil
  • 1/3 cup cilantro


  • 3 tsp natural peanut butter
  • 1/4 cup water
  • 1 lime or lemon
  • 2 tbsp rice vinegar
  • 1 tbsp sesame oil
  • Ginger


  • Crushed unsalted peanuts
  • Sliced green onion



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  • 1 small red onion, diced⁣
  • 1 yellow bell pepper, diced⁣
  • 1 pint cherry tomatoes, halved
  • 2-3 cups butternut squash, grated
  • 6 cups torn kale or spinach
  • 1 can (15-ounce) rinsed and drained black beans⁣
  • 6-10 eggs⁣, whisked
  • 1/4 cup cheddar cheese, grated
  • 1/2 cup torn cilantro leaves ⁣
  • 2 avocados, diced (topping)
  • 1 tablespoon Healthy U Spain Spice
  • Salt & oil for cooking


  1. Drizzle oil into cast iron over medium-high heat. Add onion, bell pepper, tomatoes, and squash with a sprinkle of salt, and cook until golden and fragrant. Optional: Add a handful of cilantro to the mixture.
  2. Stir in your leafy greens and cook until shrunken. Add in black beans and stir until evenly heated.
  3. Top with Healthy U seasoning and feel free to sprinkle a dash of salt into the vegetable mixture.
  4. Add egg mixture. Stir to distribute evenly and top with cheese.
  5. Bake at 350 F for about 15 minutes or until firm.
  6. Top with cilantro, cheese, and avocado before serving.



  • 2 cups of Almond Flour
  • ½ cup of Coconut flour
  • ½ cup of Unsweetened shredded Coconut (save some for topping)
  • 1 teaspoon of Baking soda
  • ½ teaspoon of Salt
  • 1 tablespoon of Healthy U Pumpkin Spice
  • 4 eggs
  • 3/4 cup of Maple Syrup
  • 1/3 cup of Tahini
  • 1/4 cup of Unsweetened milk
  • 1 teaspoon of Vanilla extract
  • 1/3 cup of Coconut oil, melted
  • 3 cups of Shredded carrots
  • 1 cup of Chopped walnuts (save some for topping)



  • 2 cups of Light Cream Cheese
  • 1/4 cup of Unsweetened milk
  • 1/4 cup of Maple Syrup
  • 1/3 cup of Coconut oil, melted
  • 1 teaspoon of Vanilla extract



  1. Preheat oven to 350 F. Line your baking tray with parchment paper.
  2. In a large bowl, whisk the almond flour, coconut flour, unsweetened shredded coconut, baking soda, Healthy U Pumpkin Spice and salt together. Set aside.
  3. In a large bowl, whisk together the eggs, pure maple syrup, tahini, almond milk, vanilla extract until smooth. Slowly whisk in the melted coconut oil until it’s well incorporated, then stir in the carrots.
  4. Add dry ingredients to wet ingredients and mix with a wooden spoon until well combined. Stir in walnuts. Bake for 25-30 minutes
  5. Frost the cake with Light Cream cheese once cooled.



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Chicken Tortilla Soup

  • Rotisserie Chicken
  • 1 small Onion
  • 4 cups of Broth
  • 2 Tablespoons of Oil
  • 2 Tablespoons of Healthy U Mexico Spice
  • 2 Carrots, thinly sliced
  • 1 ½ cups of Shredded Cheese
  • 1 can of Black Beans
  • 1 Red Pepper, thinly sliced
  • 1 Zucchini, thinly sliced
  • 2/3 cup of Fresh Cilantro
  • 3 cloves of Garlic, minced
  • 2 cans of “fire roasted” tomatoes (16 ounces)
  • 1-2 Avocados, diced
  1. In a large stock pot, heat the oil over medium-high. Add onions, 1/3 cup cilantro, and garlic. Sauté 3 minutes.
  2. Stir in chicken broth, tomatoes, black beans, rotisserie chicken, healthy U Mexico spice and 3/4 teaspoon salt. Push the chicken breasts to the bottom of the pot. Bring to a boil.
  3. Add the carrots, peppers and zucchini. Return to a boil, then reduce the heat to medium and cook another 10-12 minutes.
  4. Stir in half the cheese. Pour a scoop into each bowl and top with the remaining cheese, fresh cilantro, fresh avocado.

Garlic Knots


  • For the knots
  • ½ cup almond meal
  • ½ cup arrowroot flour plus extra for dusting
  • ¼ tsp baking soda
  • ¼ tsp salt
  • ¼ cup almond milk
  • ½ tsp garlic powder plus extra for dusting
  • 1 ½ tbsp olive oil plus

For the garlic coating

  • 3 garlic cloves, finely chopped
  • 2 tbsp chopped fresh parsley
  • 3 tbsp olive oil


  1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
  2. In a large bowl, mix together the almond flour, arrowroot flour, garlic powder, baking soda and salt. Add the almond milk and 1 tablespoon of olive oil and mix to make a smooth dough.
  3. Lightly dust a working board with some extra arrowroot flour. Roll out the dough into a rectangle 1/3 inch thick. Cut the dough lengthwise into 8 strips.
  4. Roll out each strip into a rope then tie it into a knot. Place them on the prepared baking sheet. Brush the knots with ½ tablespoon of olive oil.
  5. Bake for 12 – 15 minutes or until they are just starting to turn golden.
  6. Meanwhile, in a small saucepan heat 3 tablespoons of olive oil over medium heat. Add the garlic and cook, stirring, until just softened, about 2 minutes. Stir in parsley and season with salt.
  7. Transfer the garlic mixture to a bowl and add warm knots. Gently toss until coated and serve.

Watch my IGTV Cooking Video for this recipe!


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  • 3-4 cups broccoli florets, thinly sliced and then roughly chopped (see photos)
  • ½ cup slivered almonds, toasted (or sunflower seeds)
  • ½ cup finely chopped red onion
  • ½ cup grated sharp cheddar cheese
  • 1 apple, diced
Honey mustard dressing
  • 1/2 cup extra-virgin olive oil
  • 2 tablespoons apple cider vinegar
  • 2 tablespoon Dijon mustard
  • 2 tablespoon honey
  • 2 medium clove garlic, pressed or minced
  • 1 teaspoon fine sea salt
  • 2-3 chicken breasts
  • 1-2 tablespoons Healthy U Basil Lemon Twist
  • 1-2 tablespoons oil
  • Bake 350F x 15 minutes, then cut into slices, and re-bake until crispy on top (another 10 minutes)


Watch my IGTV Cooking Video for this recipe!


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S’mores Granola Bars:
  • 1 cup almond flour
  • 1/2 cup of almond butter
  • 2 bananas, mashed
  • 1 egg
  • 2 tablespoons maple syrup
  • 2 tablespoons chia seeds
  • 1 teaspoon baking powder
  • 1 teaspoon of vanilla
  • 1/4 cup chocolate chips (save some for the top layer)
  • 1/4 cup mini marshmallows (save some for the top layer)
  1. Line a square pan with parchment, and preheat the oven to 350F
  2. Mix all ingredients, and then pour batter into the baking tray
  3. Bake for 25 minutes, cut into 8-12 granola bars
Egg Muffins
  • 1 red pepper, chopped
  • 1 cup cherry tomatoes, halved
  • 1/2 cup green onion, chopped
  • 1 onion, chopped
  • 1 tsp garlic, minced
  • 1 tbsp oil
  • 1 cup cheddar cheese, grated
  • 1/2 tsp salt
  • 12 eggs, whisked
  1. Cook onion, broccoli, garlic & oil on frying pan, and then let it cool
  2. Whisk eggs, and then add vegetables & cheese
  3. Pour in a muffin tray (with spray oil), and bake for 25 minutes


Watch my IGTV Cooking Video for this recipe!


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  • 1 cup cashews, roasted and unsalted
  • 3/4 cup whole almonds, roasted and unsalted
  • 3/4 cup walnuts, roasted and unsalted
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup golden flaxseed meal
  • 1/2 teaspoon salt
  • 1/2 cup coconut oil melted
  • 1/2 cup maple syrup
  • 1 1/2 tbsp Healthy U Pumpkin Spice or 1 teaspoon ground cinnamon
  • 6 apples, diced
  • 4 pears, diced

  1. Coarsely chop the cashews, almonds, and walnuts nuts in a food processor (or blender)
  2. Add to the same bowl shredded coconut, flaxseed meal, and salt.
  3. 1/4 cup coconut oil and 1/4 cup maple syrup, and mix with a spatula to combine. The mixture should be moist and have a crumbly consistency. Set aside.
  4. In a medium saucepan, add 1/4 cup coconut oil, 1/4 tablespoon of maple syrup, Healthy U Pumpkin Spice, and the apples/pears. Heat mixture over medium heat stirring frequently for about 5 to 10 minutes or until the apples/pears soften and caramelize.
  5. Add about 1/2 crumble to the baking tray, and press it down evenly on the bottom, followed by the apples/pears. Top the apples/pears with more crumbs.
  6. Broil in the oven for 2 minutes to brown the top, and be careful not to burn.


Watch my IGTV Cooking Video for this recipe!


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Lemon Chicken

6-8 servings

Pre-heat oven to 350F, and line baking sheet with parchment paper


3-5 boneless, skinless chicken breasts

  • Butterfly raw chicken into thinner slices with knife, and consider hammering with pot/spoon (or meat mallet) using parchment paper if bigger pieces desired

Wet mixture:

2 large eggs

1 garlic clove, minced

  1. Mix the above ingredients in a bowl
  2. Dip each piece of chicken into wet mixture, and let excess drip off

Dry mixture:

¾ cup parmesan cheese, grated

¼ cup almond flour

2 Tablespoons Healthy U Italy Spice

½ Teaspoon salt

½ Teaspoon pepper

  1. Mix the above ingredients in a bowl
  2. After chicken that was dipped in “wet mixture” dip in “dry mixture”
  3. Add battered chicken to baking tray and place in

Baking Sauce:

¼ cup lemon juice

¼ cup chicken broth 2 Tablespoon oil

2 garlic cloves, minced

¼ Teaspoon, coarse ground black pepper

  1. Mix the above ingredients in a bowl
  2. After the chicken has baked for 20 minutes, add sauce and turn to coat. Continue baking until chicken is cooked through. Garnish with lemon slices and finely chopped parsley if desired.


Nutty Artichokes

Makes 6-8 servings

Pre-heat oven 350F, and line baking sheet with parchment paper


Ingredients & Directions:


4 large artichokes

Juice from 1 lemon

  1. Boil or steam artichokes in water and lemon juice for 10-15 minutes
  2. Remove from pot, and when cooled down:
    • Cut away the top inch of the artichoke
    • Cut in half, lengthwise
    • Remove furry choke centre with a spoon, and all purple inner leaves
    • Rinse off in water, and add artichokes to the baking tray


Artichoke finishes:

½ cup oil

1 Teaspoon sea salt

3 cloves garlic, diced

Freshly ground black pepper

  1. Mix all ingredients, and pour finishes on top of artichokes on baking tray
  2. Bake for 25-35 minutes


Yogurt sauce:

1 cup 0% plain Greek yogurt

Juice from ½ lemon

½ Teaspoon sea salt

1-2 cloves garlic, minced

  1. Serve artichokes with a dollop of yogurt sauce, or dip artichoke leaves into yogurt dip

Watch my Instagram Live Cooking Video for this recipe!


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Buffalo Chicken and Cauliflower:

1 package chicken wings and drumsticks (12 each)

1 head cauliflower

1 1/2 cup almond flour

1 cup arrowroot or tapioca flour

1 tbsp Healthy U Onion Overload (garlic and onion powder)

1/2 tsp salt

6 eggs, whisked

BBQ Sauce:

3/4 cup buffalo wing sauce

1/4 cup oil

2 Tablespoons Healthy U BBQ Grillin’ Spice (paprika, smoked paprika, garlic and onion powder)

2 tbsp soy sauce

Ranch Dip:

1 cup plain grek yogurt

2 tbsp onion overload (chives, onion powder, garlic powder, salt/pepper)

1/4 cup fresh dill & parsley



  • Preheat the oven to 400°F and line a baking sheet with parchment paper.

  • In a shallow bowl, whisk together the eggs.

  • In another bowl, mix together the flour and spices for the buffalo chicken/cauliflower.

  • Dip a piece of chicken/cauliflower into egg mixture, allowing excess to drip off then into the flour mixture and add to baking sheet. Repeat for each piece of chicken/cauliflower           

  • Bake in oven for 40 minutes, flipping halfway through (cook until chicken isn’t pink!)

  • In a small bowl, mix the buffalo sauce ingredients

  • Add the chicken/cauliflower to a large bowl and toss in buffalo sauce mixture

  • Serve while warm and dip in our ranch sauce