Health Optimization & Wellness

CRISPY CHICKPEAS AND PUMPKIN SEEDS WITH LIME

Experience a delightful explosion of flavors and textures with our Crispy Roasted Chickpeas infused with the zesty allure of lime and the nutty crunch of pumpkin seeds.

This easy-to-follow recipe combines the wholesome goodness of chickpeas with a medley of warm spices, creating a delectable and wholesome snack that's perfect for any occasion.

Serving: 14 Prep time: 5 minutes Cook time: 35 Minutes

Estimated nutrition per serving:

Calories 92 kcal

Total Fat 4.5g

Carbs 10g

Sugars 0.14g

Protein 4g

Sodium 181 mg

Fiber 3g

Ingredients:

2 cans (16 oz/455 mL) chickpeas, rinsed and well drained
2 tbsp (25 mL) olive oil
2 tsp (10 mL) smoked paprika
1 tsp (5 mL) cumin
1 tsp (5 mL) garlic powder
1/2 cup (125 mL) hulled pumpkin seeds
grated zest from 1 medium lime

instructions

Step 1

Preheat oven to 425 °F (220 °C).

Step 2

In medium bowl, combine chickpeas, olive oil, paprika, cumin and garlic powder. Toss until well coated. Spread mixture on large baking sheet in single layer. Bake 30 minutes or until beginning to brown. Stir every 10 minutes.

Step 3

Sprinkle with pumpkin seeds, stir and bake 5 minutes more or until chickpeas are crispy, being careful not to burn them.

Step 4

Remove from oven and toss with lime zest. Let stand on baking sheet 30 to 45 minutes for crisp texture and peak flavors. When completely cooled, store in airtight container at room temperature for up to 2 days.

*Coconut oil also tastes amazing with the lime, as a substitute for olive oil*

SPICY ROASTED BROCCOLI AND TOFU DELIGHT

Turn your dining experience into a flavorful adventure with our Broccoli & Tofu Scampi recipe. With a prep time of just 10 minutes and a cook time of 20 minutes, you can have a mouthwatering dish on the table in no time.

This delectable creation serves three and offers a harmonious balance of flavors and nutrition.

Serving: 3 Prep time: 10 minutes Cook time: 20 Minutes

Estimated nutrition per serving:

Calories 110.66kcal

Total Fat 6.21g

Carbs 6.29g

Sugars 1.87g

Protein 7.91g

Sodium 319.58mg

Fiber 1.79g

Ingredients:

1 head broccoli
175 g extra firm tofu, diced
Half a red onion, sliced
2 tbsp (25 mL) sodium reduced soy sauce
1 clove garlic, minced
1 tsp (5 mL) minced fresh ginger
1/2 tsp (2 mL) sriracha chili sauce or hot sauce (optional)
1 tsp (5 mL) toasted sesame seeds (optional)
2 tsp coconut oil (10ml)

Instructions

Step 1.

Preheat oven to 400° F (200° C).

Step 2.

Cut stalks from broccoli and peel the stems. Cut broccoli top into small florets and chop peeled broccoli stem, place in a large bowl. Add tofu and red onion.

Step 3.

Drizzle vegetables and tofu with soy sauce and oil. Add garlic, ginger and sriracha, if using. Toss well until everything is coated.

Step 4.

Spread onto a parchment paper lined baking sheet. Roast in oven for about 20 minutes or until golden. Remove from oven and return to bowl.

Step 5.

Sprinkle with sesame seeds, if using before serving.

WARM SUMMER MEDITERRANEAN SALAD

Embark on a culinary journey with our irresistible Roasted Italian Eggplant Medley, a symphony of flavors and textures that promises to delight your senses.

This recipe, perfect for appetizers, sides, or even as a satisfying main dish, showcases the rich essence of Italian eggplant, sweet grape tomatoes, and a medley of fragrant spices.

Serving: 3 Prep time: 15 minutes Cook time: 25 Minutes

Estimated nutrition per serving:

Calories 402.42kcal

Total Fat 28.84g

Carbs 31.84g

Sugars 15.21g

Protein 10.14g

Sodium 232.66mg

Fiber 13.1g

Ingredients:

2-3 small Italian eggplants
1/4 cup olive oil
1 tbsp thyme
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp sweet paprika
1 pint of grape tomatoes
1 medium red onion
Handful fresh basil
1/4 cup roasted pistachios.
2 oz of feta.

instructions

Step 1.

First, start by cubing up 2-3 small italian eggplant. This yields about 6 cups of cubed eggplant. Add it to a bowl.

Season the eggplant with 1/4 to 1/3 cup olive oil, a couple pinches salt, fresh cracked pepper, 1 tbsp thyme, 1 tbsp garlic powder, 1 tbsp onion powder, and 1 tbsp sweet paprika. Toss everything well.

Step 2.

Add the eggplant to a cookie sheet with parchment paper.

Bake in the oven at 400F for 25-30 minutes. Time varies by oven.

Step 3.

In a separate sheet, roast 1 pint of grape tomatoes and 1 medium red onion cut into quarter inch chunks.

Seasoned the tomatoes and red onion with 2 tbsp olive oil, salt, pepper, 1/2 tbsp each of thyme, garlic powder, onion powder and paprika.

Roast these at 400F for closer to 35-40 minutes.

Step 4.

Once your veggies are roasted, add them to a serving bowl, drizzle 1 to 2 tbsp of balsamic, and gently toss.

Step 5.

Top with a small handful fresh basil, 1/4 cup roasted pistachios, 2 oz of feta (cubed), and a drizzle of balsamic.

Serve this while its warm as an appetizer, a side, or even a main!

AVOCADO CHICKEN SALAD WITH A PROTEIN BOOST

Indulge in a delectable high-protein avocado chicken salad, perfect for lunch or dinner! This healthy and effortless low-carb chicken recipe offers a meal prep option, making it ideal for clean eating. Embrace its paleo and gluten-free goodness, and relish a truly satisfying culinary experience.

Serving: 1 Prep time: 10 minutes Cook time: - Minutes

Estimated nutrition per serving:

Calories 482.79kcal

Total Fat 35.82g

Carbs 19.73g

Sugars 6.15g

Protein 24.92g

Sodium 971.88mg

Fiber 7.22g

Ingredients:

4 oz /100g chicken breast, cooked
1/2 avocado, large
1 egg, hard-boiled
1/3 cup tomatoes
1/2 cup spinach
1-2 scallions, thinly chopped
1 cucumber, chopped
1 tbsp chopped olives

DRESSING & ADDITIONS

1 tbsp olive oil
1 clove garlic, minced
1 Tbsp lemon juice
1 tsp sesame oil (optional)
salt and pepper to taste

instructions

Step 1.

Arranging the bowl: Start with a bed of spinach, then arrange tomatoes, avocado, cucumber, olives, chicken, egg, sprinkle chopped scallions, add freshly ground black pepper.

Step 2.

Prepare the dressing: Mix olive oil, minced garlic, lemon juice and toasted sesame oil (optional) and add to the salad, combining everything together. When you've mixed everything add salt to taste.

Notes

You can use your favorite type of cooked chicken for this low carb salad - I used a chicken breast that was prepared in a non-stick pan with a little bit of olive oil, black pepper and garlic. If you want to meal prep this salad, know that this is one serving. To make it ahead - use whole cherry tomatoes, don't open the avocado and chop the cucumbers only roughly. Also don't add the dressing, do it right before serving.

ARUGULA QUINOA CHICKPEA SALAD

Looking for a delicious and nutritious salad recipe? Look no further! This refreshing Quinoa Chickpea Salad with Hummus Dressing is packed with flavor and wholesome ingredients. With a combination of quinoa, roasted chickpeas, fresh vegetables, and a creamy hummus dressing, it's a perfect choice for a light and satisfying meal. Let's get started!

Serving: 3 Prep time: 3 minutes Cook time: 15 Minutes

Estimated nutrition per serving:

Calories 485.72kcal

Total Fat 22.19g

Carbs 55.48g

Sugars 11.43g

Protein 18.41g

Sodium 687.5mg

Fiber 13.56g

Ingredients:

• ½ cup dry quinoa

• 1 (15-ounce) can chickpeas (1 ½ cups)

For roasting chickpeas (optional):

• 1 tablespoon olive oil (optional)

• ½ teaspoon paprika (optional)

• ½ teaspoon garlic powder (optional)

• ¼ teaspoon chipotle powder (optional)

• Salt to taste

For the salad:

• 1 ½ cups chopped cucumber (about one-half large)

• ½ pint cherry or grape tomatoes, quartered (about 1 cup)

• ½ medium red onion, small dice (about 1 cup)

• ½ cup pitted kalamata olives, chopped

• 1 (6.5-ounce) jar marinated quartered artichoke hearts, chopped (optional)

• 2 ½ cups baby arugula

For the hummus dressing:

• ¼ cup plus 3 tablespoons hummus

• 1 ¾ teaspoons red wine vinegar

• 1 ¾ teaspoons fresh lemon juice

• 1 tablespoon plus 2 teaspoons water (or as needed)

instructions

Step 1:

Cook the quinoa according to the directions on the packet. Set aside to cool.

Step 2:

Roast the chickpeas (optional): Preheat the oven to 425ºF. Dry your chickpeas with paper towel. Toss them with the olive oil, paprika, garlic powder, chipotle powder, and salt to taste. Transfer them to a large rimmed baking sheet in a single layer. Roast for 15 minutes. Broil for about 2 minutes more, or until crispy. Set aside.

Step 3:

Make the dressing: Add the hummus, red wine vinegar, and lemon juice to a medium bowl. Mix well. Add 1 tablespoon plus 2 teaspoons water, or as needed until the desired consistency.

Step 4:

Combine: Transfer the cucumber, tomatoes, red onion, olives, artichoke hearts, and arugula to a large bowl. Add the quinoa and chickpeas. Pour in the dressing. Mix well until fully incorporated.

Notes:

Roasting the chickpeas is optional. You can also add them directly from the can (rinsed and drained).

To make this salad in 20 minutes: Start by cooking the quinoa, and roasting the chickpeas at the same time. Chop the veggies, and make the hummus dressing while the chickpeas are roasting. Once everything is ready, mix to combine.

For meal-prep: Pre-cook the quinoa and chickpeas, and cut the veggies ahead of time. This way, assembling the salad with dressing takes just 5 minutes.

Storage: Refrigerate leftovers in an airtight container for up to 4 days.

LEMON GARLIC BUTTER CHICKEN AND GREEN BEANS SKILLET

Try this flavorful and easy-to-make recipe for Lemon Garlic Butter Chicken Thighs with Green Beans. Tender chicken thighs are seasoned with aromatic spices and cooked to perfection, while the green beans are crisp and full of flavor. The combination of lemon, garlic, and butter creates a delicious sauce that brings everything together. This dish is sure to impress your taste buds and satisfy your cravings. Enjoy it as a wholesome meal any day of the week!

Serving: 3 Prep time: 10 minutes Cook time: 20 Minutes

Estimated nutrition per serving:

Calories 314.19kcal

Total Fat 16.65g

Carbs 17.41g

Sugars 7.06g

Protein 26.13g

Sodium 509.83mg

Fiber 5.4g

Ingredients:

3 – 6 skinless, boneless chicken thighs
1 pound (450g) green beans, trimmed
3 tablespoons butter, divided or (ghee for paleo diet)
4 garlic cloves, minced
1 teaspoon paprika
1 teaspoon onion powder
1/4 teaspoon salt and fresh cracked black pepper
Juice of 1/2 lemon + lemon slices, for garnish
1/2 cup (125ml) chicken stock
1 tablespoon hot sauce
1/4 teaspoon crushed red chili pepper flakes, optional
1/2 cup fresh chopped parsley

instructions

Step 1:

To make the lemon garlic butter chicken thighs recipe with green beans: In a small bowl, combine onion powder, paprika, salt, and pepper. Season chicken thighs generously with the spice mixture. Set aside while you prepare green beans.

Step 2.

Boil beans in 1/2 water until almost done but still crisp.

Step 3.

Melt 2 tablespoons butter in a large skillet over medium-low heat. Lay the seasoned chicken thighs in one layer in the skillet. Cook for 5-6 minutes then flip and cook another 5-6 minutes, until cooked through and a cooking thermometer displays 165°F (75°C). If chicken browns too quickly, lower the heat. Adjust timing depending on the thickness. Transfer chicken to a plate and set aside.

Step 4.

In the same skillet, lower the heat and melt the remaining tablespoon of butter. Add chopped parsley, garlic, hot sauce, red crushed chili pepper flakes, and pre-cooked green beans and cook for 4 to 5 minutes, stirring regularly, until cooked to your liking. Add lemon juice and chicken stock and reduce the sauce for a couple of minutes, until slightly thickened.

Step 5.

Push green beans to the side and add cooked chicken thighs back to the pan and reheat quickly. Adjust seasoning with pepper and serve the lemon garlic butter chicken thighs immediately, garnished with more crushed chili pepper, fresh parsley, and a slice of lemon if you like. Enjoy!

RASPBERRY CHIA SEED PUDDING

Try this delicious and nutritious Chia Seed Pudding recipe! Made with chia seeds, almond milk, raspberries, lemon zest, vanilla, and coconut flakes, this creamy treat is a perfect balance of flavors. Simply blend the berries, lemon zest, vanilla, and almond milk, then mix in the chia seeds. Let it thicken in the fridge for a few hours or overnight, and voila! Top it with your favorite toppings like fresh fruit, nut granola, or coconut flakes. Enjoy this delightful chia seed pudding that can stay fresh for up to a week in the fridge.

Serving: 1 Prep time: 5 minutes Cook time: - Minutes

Estimated nutrition per serving:

Calories 213.37kcal

Total Fat 10.2g

Carbs 25.73g

Sugars 11.83g

Protein 5.08g

Sodium 101.98mg

Fiber 11.51g

Ingredients:

2 tablespoons chia seeds
½ cup almond milk
¼ cup raspberries, fresh or frozen
1 teaspoon lemon zest
½ teaspoon vanilla extract
1 tablespoon coconut flakes

instructions

Step 1:

For this recipe, you'll blend your berries, lemon zest, vanilla, with almond milk in a blender until smooth.

Step 2:

Pour the berry mixture into the chia seeds and stir with a whisk or fork until the chia seeds are evenly distributed.

Step 3:

Once you have combined your chia seeds with your base liquid, cover and store in the fridge for at least 2 hours until thickened or 8 hours overnight.

Step 4:

Be sure to stir your pudding occasionally during this process as the chia seeds tend to settle to the bottom of your base liquid isn't very thick. This also prevents clumps of seeds from forming at the bottom or sides of the container!

Step 5:

Once your pudding has set top it with your favorite toppings like fresh fruit, nut granola, or coconut flakes and your chia seed pudding is ready to eat!

Chia seed pudding has a long shelf life and will typically stay fresh for up to a week in the fridge.

SAUSAGE AND BUTTERNUT SQUASH FRITTATA

The key to a great frittata is making sure each of your ingredients packs a lot of flavor. Just about any kind of clean sausage works. And I love using leftover roasted vegetables. Roasted vegetables have a wonderful caramelized flavor and natural sweetness that complement the sausage. Add in some onions, peppers, eggs, and herbs, and you've got an easy one-pan meal

Serving: 2 Prep time: 5 minutes Cook time: 20 Minutes

Estimated nutrition per serving:

Calories 341kcal

Total Fat 26g

Carbs 8g

Sugars 2g

Protein 16g

Sodium 378mg

Fiber 2g

Ingredients:

1 tablespoon duck fat or fat of choice
3 ounces cooked sausage chopped or crumbled
¼ cup onion diced
¼ cup red pepper diced
½ cup butternut squash cubed and roasted
3 large eggs
2 teaspoons mixed fresh herbs or ½ teaspoon dried
sea salt and pepper to taste

instructions

Step 1:

Preheat broiler

Step 2:

Beat eggs, salt and pepper and herbs until well-combined.

Step 3:

Add fat to 10-inch oven-proof skillet and sauté onions and peppers until soft. Add sausage and squash and cook until heated through. Pour eggs over filling and cook until edges start to set

Step 4:

Put pan in oven and broil until frittata is puffed and brown on top, 3-5 minutes

CRISPY CHICKPEAS AND PUMPKIN SEEDS WITH LIME

CRISPY CHICKPEAS AND PUMPKIN SEEDS WITH LIME

CRISPY CHICKPEAS AND PUMPKIN SEEDS WITH LIME

SPICY ROASTED BROCCOLI AND TOFU DELIGHT

CRISPY CHICKPEAS AND PUMPKIN SEEDS WITH LIME

CRISPY CHICKPEAS AND PUMPKIN SEEDS WITH LIME

WARM SUMMER MEDITERRANEAN SALAD

CRISPY CHICKPEAS AND PUMPKIN SEEDS WITH LIME

AVOCADO CHICKEN SALAD WITH A PROTEIN BOOST

AVOCADO CHICKEN SALAD WITH A PROTEIN BOOST

LEMON GARLIC BUTTER CHICKEN AND GREEN BEANS SKILLET

AVOCADO CHICKEN SALAD WITH A PROTEIN BOOST

ARUGULA QUINOA CHICKPEA SALAD

LEMON GARLIC BUTTER CHICKEN AND GREEN BEANS SKILLET

LEMON GARLIC BUTTER CHICKEN AND GREEN BEANS SKILLET

LEMON GARLIC BUTTER CHICKEN AND GREEN BEANS SKILLET

LEMON GARLIC BUTTER CHICKEN AND GREEN BEANS SKILLET

LEMON GARLIC BUTTER CHICKEN AND GREEN BEANS SKILLET

SAUSAGE AND BUTTERNUT SQUASH FRITTATA

SAUSAGE AND BUTTERNUT SQUASH FRITTATA

SAUSAGE AND BUTTERNUT SQUASH FRITTATA

SAUSAGE AND BUTTERNUT SQUASH FRITTATA

SAUSAGE AND BUTTERNUT SQUASH FRITTATA

SAUSAGE AND BUTTERNUT SQUASH FRITTATA

HOW2HEAL gives you the tools to achieve long-term weight loss and improve overall health

CRISPY CHICKPEAS AND PUMPKIN SEEDS WITH LIME

instructions

SPICY ROASTED BROCCOLI AND TOFU DELIGHT

Instructions

WARM SUMMER MEDITERRANEAN SALAD

instructions

AVOCADO CHICKEN SALAD WITH A PROTEIN BOOST

DRESSING & ADDITIONS

instructions

ARUGULA QUINOA CHICKPEA SALAD

instructions

LEMON GARLIC BUTTER CHICKEN AND GREEN BEANS SKILLET

instructions

RASPBERRY CHIA SEED PUDDING

instructions

SAUSAGE AND BUTTERNUT SQUASH FRITTATA

instructions

This website uses cookies.