INGREDIENTS (12 MUFFINS)

Olive oil – 1/3 cup (can substitute 1/3 cup melted coconut oil)

Maple syrup or honey – ½ cup

Eggs – 2

Ripe bananas – 1 cup packed, mashed (about 3-4 bananas)

Milk of choice (cow, almond, oat, etc) – ¼ cup

Baking soda – 1 teaspoon

Vanilla extract – 1 teaspoon

Salt – ½ teaspoon

Cinnamon – ½ teaspoon

Whole wheat flour – 1 ¾ cup

Flaxseed – 2 tablespoons, ground

Chocolate chips – ½ cup

INSTRUCTIONS

1. Preheat the oven to 325 degrees F. If not using non-stick pan, grease all 12 cups of your muffin tin with butter or non-stick cooking spray.

2. In a large bowl, beat the olive oil and maple syrup (or honey) together with a whisk. Add the eggs and beat well. Mix in the mashed bananas and milk, followed by the baking soda, vanilla extract, salt, and cinnamon.

3. Add the flour and oats to the bowl and mix with a large spoon, just until combined.

4. Add the chocolate chips and flaxseed to bowl and mix, until combined.

5. Divide the batter evenly between the muffin cups, filling each cup about two-thirds full. 

6. Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.

7. Place the muffin tin on a cooling rack to cool. (These muffins will keep at room temperature for up to 2 days, or in the refrigerator for up to 4 days. They keep well in the freezer in a freezer-safe bag for up to 3 months).

INGREDIENTS (10 servings)

Red bell pepper – ½ cup diced (low FODMAP ≤1/3 cup/serving)

Cooked bacon crumbles - ¼ cup (about 4 slices of bacon, cooked and crumbled or diced) **for meatless – swap bacon for ¼ cup chopped black or green olives, or ¼ cup oyster mushrooms (low FODMAP ≤1 cup)

Baby spinach - 1 packed cup, chopped (low FODMAP ≤1 ½ cups)

Eggs - 10 large

Dried chives - 2 teaspoons (FODMAP free)

Cheese – ½ cup shredded cheddar (or other low lactose/low FODMAP favorite cheese)

Nutritional yeast – ¼ cup (low FODMAP ≤2 tablespoons)

Non-stick cooking spray

Salt and pepper to taste – approximately ½ teaspoon salt and ¼ teaspoon pepper

INSTRUCTIONS

1. Preheat the oven to 350 degrees F. Coat the cups of a muffin tin with nonstick cooking spray.

2. Divide diced bell pepper, bacon (or meat substitute), chopped spinach, and shredded cheese into the prepared muffin tin cups.

3. Whisk eggs and add chives, salt, black pepper, and stir to mix.

4. Pour the egg mixture into each muffin tin cup, dividing evenly.

5. Bake for 18-22 minutes or until the eggs are completely cooked.

6. Serve.

Servings: 8

Ingredients:

• 15 pitted Medjool dates, soaked in warm water for about 10 minutes (*can also use 1 and ½ cups of raisins or dried cranberries)

• ¾ cup unsalted cashews (could also use walnuts or pistachios)

• ¾ cup unsalted almonds

• 1 cup Greek yogurt (plain or any flavor)

• Assorted sliced fresh fruit of your preference (strawberries, blueberries, blackberries, tangerines, kiwi, etc)

• Optional for topping: 2 tbsp apricot preserves mixed with 1 tbsp water

Instructions:

1. Spray the bottom of a 9-inch tart pan, 9-inch cake pan, or 9-inch pie dish with nonstick spray. Line with parchment paper circle slightly larger than the pan. The parchment prevents the crust from sticking to the pan, and the nonstick spray helps keep the parchment in place as you press in the crust.

2. Soak the dates in warm water for 10 minutes. Drain them, and then cut in half before using.

3. In a food processor or blender, pulse the dates, cashews, and almonds together until a thick “dough” is formed and the nuts are all broken up. The dough will be sticky. Press evenly into prepared tart pan and partly up the sides.

4. Spread the yogurt on top of the crust. Decorate with fresh fruit. Mix together the optional preserves and water topping, and brush over fruit. 

5. Slice and serve immediately or cover and refrigerate for up to 1 day before serving.

Servings: 8

Ingredients:

• 1 and ¼ cups grated Parmesan cheese (can substitute with ~1/2 cup nutritional yeast)

• 2 tsp paprika 

• 2 tsp Italian seasoning

• ½ tsp ground pepper, divided 

• 1/8 tsp cayenne pepper

• ½ tsp parsley 

• 1 medium head cauliflower, cut into bite-size florets (about 6 cups)

• 3 garlic cloves, minced 

• 2 tbsp extra-virgin olive oil

• 2 tbsp lemon juice 

• 2 tsp grated lemon zest 

Instructions:

1. Preheat oven to 425 degrees F. Line a high rimmed baking sheet with parchment paper.

2. Combine Parmesan cheese (or nutritional yeast) and seasonings (paprika, Italian seasoning, ¼ tsp pepper, and cayenne pepper) in a large bowl. Spread evenly on prepared baking sheet.  

3. Place cauliflower in the same bowl, adding olive oil, garlic, lemon juice, and remaining ¼ tsp black pepper. Toss until cauliflower is coated. Arrange cauliflower florets cut-side down, in a single layer directly on top of Parmesan mixture. 

4. Roast until cauliflower is tender and the Parmesan in golden brown, about 15-20 minutes. Let stand until cauliflower cools, about 6-8 minutes.

5. Top with parsley and lemon zest before serving.

Yields: 12 mini muffins 

Ingredients:

• 1 cup grated zucchini (about 1-2 medium zucchinis)

• 1 egg, beaten 

•  ¼ cup breadcrumbs

• ¼ cup grated or shredded cheese (whichever cheese you prefer)

• ¼ cup diced onions 

• ¼ cup diced bell peppers  

• 1 clove garlic, minced 

• 1-2 slices of cooked turkey bacon, chopped (optional)

• 1 tbsp chopped parsley

• Salt and pepper to taste

Instructions:

1. Preheat oven to 400 degrees F. 

2. Squeeze the water out of your grated zucchini using a clean dish towel. *If you skip this part, it will cause the middle of the zucchini muffins to get soggy while the outside gets crispy. 

3. Combine all the ingredients in a bowl. Mix with fork until well combined. Scoop into greased muffin tins, filling each muffin cup just to the top. 

4. Bake for 15-18 minutes or until top is browned. Remove from oven and let set for 5 minutes. Use knife to pop muffins out of muffin tin and serve.

Ingredients:

1 pkg rice paper/wrappers 

1 pkg vermicelli rice noodles 

2 mangos, peeled & sliced into thin strips 

1 lg carrot, peeled & shredded 

(can sub matchsticks) 

1 cucumber, peeled & thinly 

sliced 

1lb small, cooked shrimp (can sub 

protein of choice) 

1 bunch fresh mint (leaves torn) 

1 bunch fresh basil (leaves torn) 

1 bunch fresh cilantro (leaves 

torn) 

1 cherry pepper (stem & seeds removed, finely diced)-optional 

Sauce: can adapt to taste 3/4 cup sweet chili sauce 1/3 cup peanut butter 

1/2 tsp low sodium soy sauce 1/2 tsp hoisin

Directions:

1. Cook vermicelli noodles in boiling water for just a few minutes, according to package directions. 

2. Clean, chop, and gather all topping ingredients together, including veggies, protein, and herbs 

3. Add about 1 inch of water to a large deep dish or pie pan. Place one rice paper/wrapper into water and let soak for 10-15s. It should still feel pretty firm as you remove it. Lay on the counter or plate. It will continue to soften up as you add filling ingredients 

4. Layer 1-2 slices of each veggie of your choosing, protein, and a few leaves from each herb and a pinch of noodles on the 1/3 of the wrapper closest to you. (if you chose cabbage instead of noodles and to use the cherry pepper, add it during this time as well) 

5. Fold the sides of the spring roll in over the ingredients (ends first, just as in rolling a burrito) and then pull the side closest to you up and over the ingredients sealing everything tightly 

6. For the sauce: Add all ingredients into a blender or food processor and pulse until smooth. 

Notes 

Rolls taste best on the day they are made, however they can be stored in the fridge for 2-3 days. Be sure to wrap each roll individually with plastic wrap (to keep wrapper soft & from sticking together), and store in an air tight container.

Yield: 1 serving

Ingredients:

• 1 rice cake (cheddar flavor is delicious!) or 1 Wasa cracker 

• 1 egg

• 1 tsp olive oil

• ½ small avocado (around 1-1.5 oz)

• Nutritional yeast

• Everything bagel seasoning

Instructions:

1. Assemble rice cake- Evenly spread on avocado and add desired amount of nutritional yeast (it’s great when the avocado is fully covered!). Top with everything bagel seasoning 

2. Cook the egg- Heat 1 tsp of olive oil in a small pan over medium heat. Add egg and cook to the doneness of your liking.

3. Add fried egg to avocado rice and top off with a sprinkle of everything bagel seasoning and nutritional yeast.

4. Enjoy!

Ingredients:

1 can whole kernel corn, drained

¾ cup avocado oil mayonnaise 

½ cup grated queso cotija

1/3 cup grated parmesan cheese

½ lime, juiced

Salt to taste

Cayenne pepper to taste

Instructions:

Preheat a pan over medium heat. Add the corn with a drizzle of avocado/olive oil and let roast for about 8 minutes or until the corn is brown to your liking. Set aside to cool.

In a medium-large bowl, add all the ingredients and mix well.

Serve at room temperature and enjoy with your choice of tortilla chips.

Ingredients:

2 ripe avocados

½ cup plain Greek yogurt

1 Tbsp pesto

Instructions:

In a medium-sized bowl, add the avocados and mash until soft. Add the Greek yogurt and pesto and mix well until smooth. Enjoy!

*Tip: add cilantro, chives, hemp seeds, or red pepper flakes to decorate.

Ingredients:

1 can chickpeas, drained and rinsed

1 can pinto beans, drained and rinsed

1 can black beans, drained and rinsed

1 cup frozen corn, defrosted

1 red bell pepper, diced

1 orange bell pepper, diced

1 yellow pepper, diced

1/4 cup red onion, diced

4 scallions, diced

1 jalapeno, diced

1 large can diced tomatoes

1 bottle of ken's Italian dressing

Instructions:

Mix all ingredients in a large bowl.  Chill and serve with Tostitos! 

Ingredients:

1 cup cheerios (I use honey nut but feel free to choose your favorite variety)

1/2 cup raisins

1/4- 1/2 cup dark chocolate chips (depending on how chocolatey you prefer the mix to be)

1/2 cup cashews

1/2 cup almonds

1/4 cup peanuts

Instructions:

Mix together and enjoy!   This makes a perfectly balanced pre or post workout snack.  It contains iron, magnesium, carbohydrates, protein and omega- 3 fat. 

Ingredients: 

200grams of organic ground flaxseeds

200 grams of whole wheat flour/multigrain flour/chickpea flour/gluten free flour.

100 grams of almonds

100 grams of walnuts

100 grams of cashews

50 grams of ground fennel seeds.

300 ml of sesame oil.

350 grams of jaggery.

50 ml of water.

Cooking instructions: 

1. Roast the ground flaxseeds for 5 minutes. 

2. Roast the fennel seeds and nuts for 5 minutes, let them cool down to room temperature and then grind finely. 

3. Heat the sesame oil and whole wheat flour in a wide open dish and cook until the flour turns aromatic and light brown, let it aside and cool it down for 10 mins.

4. Prepare the syrup by mixing the jaggery with water and heating on low flame to make the syrup little warm. Tip: mix the jaggery with water by using hand blender.

5. Mix everything thing together. Let the mixture a side for 15-20 mins and start making the balls.

6. Store in airtight container and enjoy for 2-3 weeks.

Instructions:

1 ½ cups pitted Medjool or other soft dates 

1 cup unsalted, whole almonds 

½ cup shredded coconut, sweetened or unsweetened 

½ cup cocoa powder 

1 tablespoon chia seeds 

2 tablespoon almond butter 

½ tablespoon vanilla extract 

1 teaspoon coconut extract 

Pinch of salt 

Instructions:

Combine all the ingredients together in a food processor and process until the ingredients are finely chopped and crumbly. The mixture should hold together when pressed in the hands. If too crumbly add a little bit of water. 

Roll and press the mixture into 1-inch balls. Enjoy! Store in the refrigerator in a sealed container for up to 1 week.

Take any cooked fish, either canned or leftover (does not need to be reheated) and break up with a fork and knife. Mix in a spoonful of Mayo and salt and pepper as desired. Mash more with a fork or blend in a food processor for smoother consistency. Top cucumber slices with the fish dip and enjoy!

Spread peanut butter (or any other nut butter) onto one or two plain brown rice cakes. Top with banana slices. Drizzle honey on top (optional) and sprinkle with dark chocolate morsels (optional).

Ingredients:

2 cups Watermelon, diced

1 cup Cucumber, diced

1/4 cup Red Onion, diced

1/4 cup fresh Mint, chopped

1/4 cup fresh Cilantro, chopped

Jalapeno Pepper, diced

Juice from 1 Lime

Add: Salt and Pepper

Combine ingredients. Chill and serve with corn chips or pita chips

Ingredients:

1/2 cup Peanut Butter (or your favorite Nut Butter)

¼ cup Oats

1 tbsp. Walnuts

1 tbsp. Chia Seeds

1 tbsp. Hemp Seeds

1 tbsp. Wheat Germ

1-2 tbsp. Chocolate or Mocha chips or a combination of the two

1 tbsp. Honey

½ cup shredded Coconut

Mix all ingredients except Coconut well.  Form into balls and roll in Coconut to coat.  Place in freezer to store and take out and enjoy!

Ingredients:

1 can Chickpeas

1 tbsp. Olive Oil

1 tsp. Nutritional Yeast

Add: Garlic Powder, Cayenne Pepper, Turmeric, Salt and Pepper

Drain Chickpeas and dry with a paper towel.  Coat Chickpeas in Olive Oil and sprinkle on spices.  Mix well and bake at 425 for 30-40 minutes.  

Sweet variation: Use Cinnamon, Turmeric and if desired a small amount of Sugar

Ingredients:

1 can Chick Peas, drained (reserve the liquid)

1-2 cloves Garlic, diced

2 tbsp. Olive Oil

2 tbsp. Tahini (optional - I prefer the hummus without)

1 Lemon, juiced

½ tsp. Cumin

¼ cup Pine Nuts

2 tbsp. Rosemary

Add: Salt and Pepper

Blend all Chick Peas, Garlic, 1 tbsp. Olive Oil, Tahini (if using), Lemon, Salt and Pepper.  If Hummus is too thick, add some of the Chick Pea liquid.  Once to the desired consistency, pour into serving bowl and top with remaining Olive Oil, the Pine Nuts and the Rosemary.  Chill for 4 hours and serve with Vegetables and Crackers.

This recipe is part of my Healthy Holiday Cookbook. For more awesome recipes like this one, click Here.

Ingredients:

 7 oz. drained and pressed Tofu (place the Tofu on a plate with another plate on top of it and let it sit for 15- 20 minutes; drain the water and it’s ready to go)

1 container Low Fat Cream Cheese (I like to use Jalapeño Cream Cheese for extra heat.  Cream Cheese and Chive or Veggie Cream Cheese work well too)

¼ cup Avocado Mayonnaise

¼ cup Plain Greek Yogurt

½ cup Franks Buffalo Sauce

1 cup Cheddar Cheese, shredded

1 tbsp Olive Oil

Add: Cayenne Pepper, Garlic Powder, Onion Powder, Salt and Pepper

Dice Tofu.  Mix with Olive Oil and Spices.  Sauteé until Tofu is browned.  Meanwhile mix together remaining ingredients.  Pour Dip into a bake-safe dish and bake at 350 degrees for 20-30 minutes or until Cheese is melted and browned.  

Serve with Veggies and Tostitos.

This recipe is part of my Healthy Holiday Cookbook. For more awesome recipes like this one, click Here.