Wholesome & Satisfying Recipes
These are all recipes that I have personally made and 10/10 recommend!
I've added my own healthy twist to both satisfy your sweet tooth and nourish your body.
After all, the goal is to create sustainable lifestyle changes.
Taco Bowl
Ingredients:
Ground Turkey
Avocado Oil
Smoked Paprika
Cumin
Lime
Chilli Powder
Garlic Powder
Bell Peppers
Grape Tomatoes
Lettuce
Cilantro Leaves
Brown Rice
Black Beans
Whole Wheat Taco Shell
Full Recipe at www.JarofLemons.com
Quinoa Salad
Ingredients:
Avocado
Radishes
Arugula
Cooked Quinoa
Tangerines
Pistachios
*Add your favorite source of protein (shrimp, chicken, salmon, eggs)
Health Benefits:
High in Fiber
GLuten-Free
High in Protein
Contains all the Essential Amino Acids
Low Sugar Index
Heart Healthy
Great source of antioxidants, vitamins, and minerals
Full Recipe at www.JarofLemons.com
Fruit Tart
Ingredients
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15 Medjool dates, soaked in warm water for 10 minutes*
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1 and 1/2 cups raw unsalted cashews*
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1 cup Greek yogurt (I use vanilla, but any flavor works)
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Assorted sliced fresh fruit
Instructions
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Spray the bottom of a 9-inch tart or cake pan or a pie dish with nonstick spray and line the pan with parchment paper on top. Set aside. (The spray helps the parchment stick to the pan, making spreading the crust easier. The parchment prevents the crust from sticking to the pan. If you don’t mind the taste of nonstick spray on the crust, you don’t have to use parchment. Just spray the pan with the nonstick spray and add the crust.)
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Make sure your dates are soft by soaking in warm water for 10 minutes. Make sure you drain them and chop in half before using.
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Pulse the dates and cashews together until thick “dough” is formed and the cashews are all broken up, as pictured above. The dough will be moist from the oil in the nuts. Press evenly into prepared tart pan and partly up the sides.
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Spread the yogurt on top of the crust. Decorate with fresh fruit. Slice, serve, enjoy.
Notes
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Make Ahead Instructions: The crust can be made 1-2 days in advance. Cover tightly and keep in the refrigerator until ready to serve. Continue with step 4. Store leftovers in the refrigerator.
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Dates: Instead of dates, try 1 and 1/2 cups raisins or dried cranberries.
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Nuts: Instead of cashews, try walnuts. A smooth, softer nut is best. I don’t recommend almonds. Use salted nuts for a salty/sweet crust.
Overnight Oats
Step One: Fill up 1/2 bowl with "Quick Oats" oatmeal
Step Two: Add your favorite protein powder
Step Three: Add your blueberries, raspberries, bananas, peaches AND/ OR apples
Step Four: Add Almond Milk, stir thoroughly to mix in the protein powder
Step Five: Top with nuts (almonds, walnuts, pecans,etc) and flax or chia seeds, cinnamon is also a flavorful spice full of antioxidants
(Spice up the fruit and nuts daily to keep your taste buds satisfied. Some flavorful combo ideas: Apples and Cinnamon, Peach Brown Sugar, Strawberry Banana, Blueberry Raspbery with a hint of Dark Chocolate Granola)
VERY BERRY PROTEIN BITES
Satisfy your cravings in a healthy way!
A nutritious alternative to a cookie or
sugar-packed protein bar.
Recipe BELOW.
Zoe's Signature Snack
Your main ingredient is always oatmeal and bananas. The other ingredients you can mix and match until you find a combination you enjoy!
Ingredients:
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3 RIPE bananas
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3 cups of oatmeal
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1⁄2 cup almond milk
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1⁄2 cup applesauce
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2 scoops of protein powder or
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Casein
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1 egg
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1⁄2 cup almonds and/ or pecans
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and/ or walnuts -optional
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YOUR FAVORITE BERRIES
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1⁄2 cup blueberries
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1⁄2 cup raspberries
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1⁄2 cup black raspberries
Directions:
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Heat oven to 375 F
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Mix up the ingredients until a “cookie- like texture” is formed
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Roll the batter into 2 inch “cookie-like” dough balls
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Space out on a baking sheet
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Cook for 12-15 minutes, or until
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warm, crispy texture is desired
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You can mix and match different ingredients such as the fruit, nuts, seeds. Always use bananas and oatmeal as your base
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Play around with the ingredients until you find a texture and flavor that you ENJOY!
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1 can pinto beans
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1 can black beans
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1 can corn (or frozen bag)
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1 bag frozen broccolli
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3 bell peppers
(one orange, red, and yellow)
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1/2 yellow onion
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1 large avocado
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3 cups spinach
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1 cup quinoa
MEDITERRANEAN BOWL
Air Fryer Sweet Potatoes
An excellent source of fiber, potassium, and beta carotene!
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Preheat air fryer to 375F
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Slice up sweet potatoes
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Sprinkle with cinnamon
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Cook for 35-40 minutes
Air Fryer Brussel Sprouts
Rich source of potassium and
many vitamins!
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Preheat air fryer to 375F
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Lay out brussel sprous 1/2 inch apart
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Sprinkle with oregano
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Cook for 22-25 minutes
Eggplant Lasagna
Ingredients:
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2 large eggplants
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2 peppers
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olive oil, to taste
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5 cloves garlic, minced
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1 large egg
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15 oz ricotta cheese, 1 container
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2 cups shredded mozzarella cheese
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2 teaspoons italian seasoning
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1 teaspoon sea salt
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½ teaspoon red pepper flakes
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28 oz crushed san marzano tomato, OR 2 cans marinara sauce
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6 leaves fresh basil, thinly sliced, plus more for garnish
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3/4 cup parmesan cheese
Prep Time: 25 minutes
Bake Time: 45 minutes
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cut off the ends of the eggplant, then slice lengthwise about ⅛-inch (3-mm) thick. Sprinkle the eggplant slices with sea salt on both sides and let sit for 10 minutes to draw out moisture.
3. Lightly grease a griddle pan with olive oil and heat over medium heat. Grill the eggplant slices for 2-3 minutes on each side. Remove from the pan and set aside.
4. In a medium saucepan, heat a drizzle of olive oil over medium-low heat, then add the garlic and red pepper flakes. Sauté for about 3 minutes, until the garlic is fragrant but not browned. Add the crushed tomatoes and 1 teaspoon of salt, stir well.
5. Simmer for 10 minutes, reducing the heat if the sauce begins to bubble too much. Add the basil and stir to combine. Remove from the heat and set aside.
6. In a medium bowl, beat the egg, then add the ricotta, 1½ cups (150 g) of mozzarella, ¾ cup (80 g) of Parmesan, and the Italian seasoning. Mix well to combine.
7. Assemble the lasagna. In a 9x13-inch (23x33-cm) baking dish, add enough sauce to cover the bottom of the dish and spread in an even layer. Add a layer of eggplant slices, covering the bottom of the dish completely. Add a layer of peppers.
8. Add a layer of the ricotta mixture and spread in a thin, even layer. Repeat with the remaining ingredients, finishing with a layer of sauce. Sprinkle the remaining mozzarella and Parmesan on top.
9. Bake for 45 minutes, until cheese is fully melted.
10. Remove the lasagna from the oven and let rest for 15-20 minutes before serving to give the lasagna time to set.
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Serve garnished with fresh basil
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ENJOY!