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Ingredients

  • 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

Directions

  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.

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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)
Instructions:
  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
Instructions:
  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

 

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Crust Ingredients

  • 1 egg
  • 1 tablespoon ground flax
  • 2 cups almond flour
  • 1 tbsp Healthy U Italian Seasoning (OR 1 teaspoon dried parsley, 1 teaspoon dried oregano)
  • 1/2 tsp salt
  • 1 tbsp olive oil
  • 3 tbsp water
Bake crust at 375F for 12-15 minutes in 9-inch pie dish
Filling:
1 pkg extra-firm tofu, crumbled (or 12 eggs if not use tofu)
1 tsp salt 
1/2 tbsp Healthy U Italian Seasoning 
3/4 cup roasted red pepper
2 cups spinach 
1 onion 
2 garlic cloves 
1/4 cup sun-dried tomatoes (in oil) 
6 egg, whisked 
1/4 cup goat cheese (or feta, cheddar, mozzarella) 
Instructions
  1. Cook all ingredients in frying pan on medium heat, except eggs and goat cheese
  2. Transfer to bowl, add 6 whisked eggs, then pour into crust dish, and top with goat cheese
  3. Bake quiche, uncovered, at 375F for 33-37 minutes, until the quiche is firm to the touch

 

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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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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


 

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:

  • 1 cup raw walnuts – soaked overnight in water
  • 1 cup unsweetened shredded coconut
  • 2-3 cups unsweetened almond milk
  • 2-3 dates, pitted
  • pinch of sea salt
  • 3 small beets – steamed/boiled and peeled

Directions:

  1. In a blender, combine all ingredients and mix until smooth.
  2. Optional: Strain through a fine mesh sieve to remove any grittiness from the walnuts.

Ingredients:

  • 1 large ripe/spotty banana, mashed
  • 3 tablespoons natural peanut butter
  • 2 tablespoons chia seeds
  • 1/4 teaspoon cinnamon
  • 1/2 cup gluten-free rolled oats
  • 3/4 cup almond milk (or Pink walnut-coconut milk)
  • 1 teaspoon pure vanilla extract

Suggested Toppings:

  • Fresh fruit
  • Unsweetened coconut flakes
  • Cinnamon
  • Nuts and seeds

Directions:

  1. In a small bowl, mash the banana until almost smooth. Now stir in the chia seeds and cinnamon until combined.
  2. Stir in the oats, almond milk, and vanilla. Cover and refrigerate overnight, or a minimum of 2 hours.
  3. In the morning, stir the oat mixture to combine. If the oat mixture is too thick, simply add a splash of milk and stir to combine.

Ingredients:

  • 1/2 cup coconut flour
  • 1 tsp baking powder
  • 1 pinch of salt
  • 2 eggs
  • 2 bananas
  • 1/2 cup ricotta cheese
  • 1 tsp vanilla

 

Directions:

  1. Pre-heat oven 375°F
  2. Mix ingredients together, and prepare in shape of pancake/cookie on a baking tray
  3. Bake for 20-30 minutes