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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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.

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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

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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
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) 
  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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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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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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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


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)



  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



  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



  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



  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



  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


  • 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