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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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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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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

Watch my Instagram Live Cooking Video for this recipe!


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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









Watch my Instagram Live Cooking Video for this recipe!


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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


Watch my Instagram Live Cooking Video for this recipe


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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
1-2 tablespoons toasted sesame seeds
1 cup cilantro, fresh
1/4 cup feta cheese
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



  • 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



  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


  • 1 yellow onion, diced
  • 1 butternut squash, cubed (4-5 cups cubed)
  • 2-3 cup vegetable broth
  • 1 teaspoon salt
  • ¼ cup parmesan cheese
  • ½ cup shredded, mozzarella cheese
  • Salt and pepper to taste



  1. Boil onion, butternut squash and vegetable broth for 30 minutes in a pot, cook until soft
  2. Drain butternut squash and onions, keep the liquid in a separate bowl
  3. Add all ingredients to a blender, and combine.
  4. Pour the pureed sauce over raw cauliflower florets or pasta noodles, and cook in the oven for 45 minutes on 375°F  for a complete meal!

Optional – add cooked chicken breast to boost protein intake!