Secret Muffins

Dry mixture:
1 1/4 cup almond flour
2-3 tbsp coconut flour
1 tsp baking soda
1 tbsp Healthy U Pumpkin Spice Mix (or, 2 tsp cinnamon, 1/2 tsp ginger, 1/2 tsp nutmeg, 1/4 tsp all-spice)

Wet mixture:
1/4 cup coconut oil (melted)
1/4 cup milk
2 eggs
1/2 cup unsweetened apple sauce
2 tsp vanilla
2 grated carrots
1 grated zucchini

Combine wet & dry ingredients, and bake at 350F for 25-35 minutes!

Serve with 0% plain Greek yogurt, puréed pumpkin and maple syrup!

 

Healthy U Fudge

Nutty base:
1 1/2 cup smooth nut butter
1/4 cup coconut oil
1/4 cup maple syrup
1. Freeze in baking tray with parchment paper for 90 minutes, then cut into cubes

Chocolate icing:
3 tbsp cocoa powder
1.5 tbsp coconut oil
1.5 tbsp maple syrup
Salt flakes, sprinkled on top
1. Layer each cube with icing on top, and then sprinkle on top
2. Freeze for 7-10 days!

 

 

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Sliders Ingredients & Instructions:
1 cup dried red lentils (add water 2 inches above lentils, bring to a boil, and then simmer for 10 minutes)
450g extra lean ground chicken
2 cups cauliflower rice
2 tablespoons Healthy U BBQ Grillin’ Spice
1/2 teaspoon salt
1. Mix all ingredients together, and form a patty, then add to frying pan (2-3 minutes each side), and then bake in oven for 10-15 minutes at 425F
Slaw Ingredients & Instructions:
1 eggplant, chopped into french fries shapes
2-3 zucchinis, chopped into french fries shapes
2 cups snow peas, halved, length-wise
4-5 carrots, peels, and chopped into french fries shapes
2-3 bell peppers, slivered pieces
2 tablespoons oil
1 teaspoon salt
1. Mix all vegetables together in a bowl with oil and salt
2. Add to baking tray, and bake 425F for 40 minutes

 

 

 

 

 

 

 

 


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Main:
2-3 chicken breasts, pan-fried
2 tablespoon Healthy U Moroccan Seasoning
1-2 tablespoons oil
1/2 teaspoon salt
4-6 carrots, grated
1 bunch kale, de-stemmed, finely chopped
1/2 cup fresh mint, chopped
1/4 red onion, finely chopped
3/4 cup slivered almonds, toasted
1 cup grapes, quartered

Moroccan Chickpeas Croutons:
1 can (15 ounces) chickpeas, rinsed and drained
2 tablespoons Healthy U Moroccan Seasoning
1-2 tablespoons oil
Salad Dressing:
1/4 cup oil
Zest from 1 lemon
Juice from 1 lemon
1/4 cup freshly squeezed orange juice
3/4 teaspoon salt
1/4 tsp cinnamon
Items you will need:
1. Frying pan
2. Baking tray
3. Grater
4. Mixing bowls, cutting board, knife, can opener

 

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Ingredients:
2-3 cups brussel sprouts, chopped
1-2 zucchini, finely grated
3-4 cups fresh spinach
1 onion, diced
4 garlic cloves, minced
2 tablespoons oil
4-6 eggs
2 tablespoons Healthy U Za’atar Seasoning
Garnish:
1-2 tablespoons toasted sesame seeds
1 cup cilantro, fresh
1/4 cup feta cheese
Instructions: 
1. Add brussel sprouts, onion, garlic, oil and Healthy U Za’atar seasoning to frying pan on medium heat
2. Once cooked, add zucchini & spinach until evenly cooked (add water/oil if needed)
3. Make a small pocket for 4-6 eggs, and then crack them into these areas
4. Cover with a lid, and cook eggs for 7-8 minutes
5. Garnish with sesame seeds, cilantro and feta cheese


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Ingredients, sauce:

  • 1 tsp olive oil
  • ½ large onion, chopped
  • 3 cloves garlic, minced
  • 1 pound extra lean ground beef
  • 1 ½ teaspoons kosher salt
  • ½ teaspoon pepper
  • 1 can crushed tomatoes (28 ounces)

 

Directions:

  1. Preheat oven 375°F
  2. In a medium sauce pan, add olive oil and sauté garlic and onions about 2 minutes; and then cook beef and season with salt
  3. Add tomatoes, basil, salt and pepper. Simmer on low for at least 30-40 minutes, covered. Do not add extra water, the sauce should be thick.

 

Ingredients, ‘noodles’:

  • 4 medium zucchinis, sliced 1/8″ thick
  • 1 ½ teaspoons kosher salt

 

Directions:

  1. Slice zucchini into 1/8″ thick slices, add lightly salt and set aside for 10 minutes. Zucchini has a lot of water when cooked, salting it takes out a lot of moisture. After 10 minutes, blot excess moisture with a paper towel.

 

Ingredients, cheese mixture:

  • 1 ½ cups part-skim ricotta
  • ¼ cup Parmigiano Reggiano
  • 1 large egg

 

Directions:

  1. In a medium bowl mix ricotta cheese, parmesan cheese and egg

 

Ingredients, final layers:

  • 4 cups shredded part-skim mozzarella cheese
  • 2 tbsp chopped fresh basil

 

Directions:

  1. In a 9×12 casserole spread:
  2. Spread ½ cup of sauce on the bottom and layer the zucchini to cover
  3. Spread ½ cup of the cheese mixture, then top with 1 cup of the mozzarella cheese and repeat the process until all your ingredients are used up
  4. The last layer top with remaining zucchini and sauce, cover with foil and bake 30 minutes
  5. Uncover the foil and bake 20 minutes (to dry up the sauce) then place the remaining 1 cup mozzarella and bake until melted, 10 minutes

Ingredients, pad-thai base:

  • 2 medium zucchinis, spiralized
  • 4 large heirloom carrots, spiralized
  • 1 red pepper, thinly sliced
  • 1 cup thinly sliced red cabbage
  • 5 green onions, thinly sliced
  • 2 tablespoon hemp seeds
  • 2 teaspoon sesame seeds

Ingredients, nutty lime sauce:

  • 1 garlic clove
  • ¼ cup raw almond butter (any nut butter)
  • 2 tablespoons fresh lime juice
  • 2 tablespoons low-sodium soy-sauce
  • 2 tablespoons water
  • 2 teaspoons pure maple syrup
  • 1 tablespoon toasted sesame oil
  • 1 teaspoon freshly grated ginger

 

Directions:

  1. Prepare vegetables, and add to a bowl
  2. Prepare the dressing by blending all ingredients in a blender
  3. Top bowls with green onions, hemp seeds, and sesame seeds. Pour on dressing and enjoy!
  4. Optional protein add-ons: cubed extra-firm tofu, grilled chicken breast, sautéed shrimp

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 1 onion, chopped
  • 4 cups spinach, raw
  • 5 eggs, beaten
  • 3 cups shredded light cheese
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper

Directions:

  1. Preheat oven to 350°F
  2. Lightly grease a 9-inch pie pan
  3. Heat oil in a large skillet over medium-high heat; add onions and cook for 2-minutes. Stir in spinach and continue cooking until excess moisture has evaporated.
  4. In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.
  5. Bake in the preheated oven until eggs have set, about 30 minutes

Ingredients:

  • 2 cups red beans, rinsed and drained
  • ½ cup cocoa powder
  • 4 tablespoons cold coconut oil
  • ½ cup maple syrup
  • 1 tablespoon of vanilla extract
  • 1 teaspoon of baking soda
  • ½ tsp cinnamon
  • A pinch of salt
  • 5 walnuts
  • ½ cup semi-sweet chocolate chips

 

Directions:

  1. Preheat oven to 350°F
  2. Put all the ingredients in a food processor/blender (excluding nuts & chocolate chips), until a dense cream is created
  3. Add the chopped walnuts & chocolate chips, and stir
  4. Put the mixture in a mold lined with parchment paper
  5. Bake for 30 minutes

Ingredients:

  • 1-pound chicken breast
  • 1.5 cups blanched almond flour
  • 1/4 cup ground flax
  • 1/4 cup shredded, unsweetened coconut
  • 1 tsp fine grain sea salt
  • 1 tsp paprika
  • 1 tsp onion powder
  • 1/4 tsp black pepper
  • 2 eggs, whisked

 

Instructions:

  1. Preheat oven 375°F
  2. First, cut the chicken tenderloins into 1-2 inch bites sized pieces and set aside
  3. In a shallow dish, combine the almond flour, ground flax, coconut flakes, salt, paprika, onion powder, and black pepper and mix well to combine the flavors
  4. In another shallow dish, whisk the eggs
  5. Dip the chicken in the egg dish, and then dip it the flour mix – add to baking tray; repeat until all chicken is seasoning
  6. Bake in the oven for 30-45 minutes until crispy

 

Ingredients:

  • 1 head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1 clove garlic, smashed
  • 1/4 cup parmesan cheese
  • 1 tablespoon 0% MF Greek yogurt
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper

 

Directions:

  1. Boil cauliflower for 30 minutes in a pot, cook until soft
  2. In a bowl, mash cauliflower with a fork, and then add/mix oil, garlic, cheese, Greek yogurt and salt/pepper
  3. Add to a baking dish, and bake for 20-30 minutes at 375°F