Mediterranean Dinner Bowl

This high protein + low carb Mediterranean Dinner Bowl comes together in 15 minutes, making it the perfect weeknight dinner. Swap out proteins and leafy greens for variety and taste. Salmon, shrimp, steak, jammy eggs or seared tuna work well too.

Here’s How You Make It:

Ingredients:

  1. 1.5 pounds skinless, boneless chicken thighs

  2. 2 tbsp Plain Greek yogurt

  3. Juice of one small-mediun size lemon

  4. 1 Tbsp. smoked paprika

  5. 1 tbsp. garlic powder

  6. 1/2 tbsp. sumac

  7. 1/2 tbsp. oregano

  8. 1/2 tsp. cumin

  9. 1/4 tsp. cinnamon

  10. Sea salt and black pepper to taste

Instructions:

  1. Start with1.5 pounds of boneless, skinless chicken thighs (five-six thighs). Toss them in a large mixing bowl.

  2. Add smoked paprika, garlic powder, sumac, oregano, cumin, cinnamon, sea salt & ground pepper, along with plain yogurt and the juice a small - medium size lemon. Mix well to coat

  3. *You can allow it to marinate a few hours to overnight in the fridge or make it right away. It’s delicious either way!

  4. When you’re ready to cook, bring a pan to medium heat, add avocado oil.

  5. Add the chicken to the skillet, smooth side down and do not touch it for 5-7 minutes depending on the thickness of the chicken, so it gets a good sear. You’ll know it’s ready to flip when the thighs release easily from the pan and nothing sticks to the bottom.

  6. Flip the chicken and cook for another 5-6 minutes, until meat is a golden brown and juices run clear.

  7. While the chicken is cooking, plate bowls with baby gem lettuce, halved cherry tomatoes, sliced baby cucumbers, sliced avocado and fresh feta.

  8. Slice cooked chicken thighs and add them to the bowl. Top with lots of fresh herbs (cilantro, dill, parsley, mint) and dress with a homemade vinaigrette made with fresh lemon juice, olive oil, a dash of Dijon mustard, a drop of honey, crunchy sea salt and pepper.

Enjoy with warm pita or skip it for a low carb meal.


Banana Dark Chocolate Pecan Muffins

These delicious, paleo, grain-free, dairy-free, banana-dark chocolate-pecan muffins hit the spot every time and make for a delicious on-the go breakfast, snack, or pick-me-up. To be honest, we eat them all day long. They’re that good!

High in nutrition, low in sugar, simple to make and utterly addictive! You’ll be making these muffins on repeat too.

Ingredients:

  • 2 1/4 cups Almond Flour

  • 3 Ripe Bananas, the riper the better.

  • 2 Eggs

  • 1/4 cup honey.

  • 1/4 cup Olive Oil

  • 2 tablespoons Apple Cider Vinegar

  • 1 tablespoon Vanilla Extract

  • 1 teaspoon Baking Soda

  • 1 ½ teaspoon Cinnamon

Add-ins:

  • I 1/2 cups Chopped Pecans

  • I/2 cup Unsweetened, Shredded Coconut

  • Hu Dark Chocolate Gems. You can use dark chocolate chips or dark chocolate chunks if you can’t find the Hu Gems.

Directions:

  1. Preheat oven to 350 degrees

  2. In a large bowl, mash bananas until smooth

  3. Add eggs, olive oil, honey, vanilla extract, and cinnamon to the bowl. Mix thoroughly.

  4. Add almond flour to bowl and combine.

  5. Sprinkle baking soda over the batter, and then pour the apple cider vinegar over the batter. Once it bubbles and fizzes, mix the batter to combine.

  6. Stir in pecans and shredded coconut.

  7. Pour batter into a lined muffin tin and fill muffins halfway. Add 5 Hu Gems to each muffin and then add extra batter to cover so the gems are nestled in the batter, not on top.

  8. Bake at 350 degrees for 30 minutes, until tops are golden brown. Note the center may be a little moist when you remove it from the oven, but it will be more cake-like/firm once cooled.

  9. Cool and store in a container in the refrigerator. We love them cold, but they are also great warmed up or enjoyed at room temperature.

Makes approximately 15 large muffins.

Up-level Your Morning Oats

upleveled morning oats

As the weather gets cooler and the days get shorter, many of us crave a warm, satisfying breakfast to start our day, and nothing gives off cozy vibes more than a nourishing bowl of homemade oatmeal. Oats are high in soluble fiber and an excellent source of vitamins and minerals, including magnesium, copper, thiamine, and zinc. Like many foods however, oats have recently come under fire on social media for being nothing more than a bowl of sugar. Before you run to your pantry and throw out your oatmeal, it’s important to know that not all oats are created equal. When prepared correctly, oatmeal makes for a wonderful, heart and waistline-healthy breakfast choice.

Choose Your Oats Wisely

When shopping for oats, steer clear of quick and microwavable oats, which are often loaded with sugar and stripped of bran and healthy fiber and will definitely spike your blood sugar, setting you up for over-eating later in the day. Instead, choose Steel-cut oats (the least processed type) or thick-rolled oats. Yes, they take a little longer to prepare, but your body will thank you for the added effort.

Include Protein & Fats

Add protein and healthy fats to your morning oats to create a healthy, satisfying breakfast. Protein is the most satisfying macro-nutrient, meaning it will help you feel full and stay full for hours. It is critical for muscle, skin, and bone health and should be part of any healthy meal. Healthy fats, such as avocado, nuts, seeds, and olive oil, are vital for energy and hormone production, vitamin absorption, and maintaining the membrane integrity of every cell in our body. When paired with protein and carbs, it protects against blood-sugar spikes and cravings. Like protein, a serving of healthy fat is an important component of any meal.

Simple Ways To Up-level Your Morning Oats

1. Make it savory by topping your oats with 2 soft-boiled eggs, ¼ cup pumpkin seeds, and a drizzle of olive oil. Add crunchy sea salt and lots of black pepper. I like it with hot sauce for a little kick.

2. Serve with 3/4 cup of full-fat Greek yogurt. Top with ½ chopped apple and ¼ cup nuts of choice.

3. Stir in a serving of flavored or unflavored protein powder + 1-2 tablespoons peanut butter + ⅓ a banana with a dash of cinnamon.

4. Stir in a serving of flavored or unflavored Collagen peptides + ½ cup berries + ¼ cup walnuts.

5. Cook with unsweetened soymilk, which has 12 grams of plant-based protein per serving. Top with 3 tablespoons of Hemp hearts and 1-2 tablespoons of sunflower butter + tahini + blueberries + cinnamon for a whole-food, vegan option.