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1 cup unsweetened almond milk
1/2 cup yogurt (non-diary if possible)
2 Tbsp unsweetened cocoa powder
1/8 tsp salt
honey or agave nectar to taste
1 cup rolled oats
1 scoop Chocolatew plant based protein
DIRECTIONS: 1) Mix all the ingredients together in a small bowl. 2) Divide between 2 small bowls, mugs or mason jars. 3) Cover and refrigerate overnight (or for at least a few hours so the oats soften and absorb the liquid 4) Top with chopped nuts or fruit of your choice.

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~ 2 lbs ground turkey
~ 3 Large Bell Peppers
~ 4 Large Celery Stalks
~ 3 Garlic Cloves
~ 1 Can Red Kidney Beans (14 oz)
~ 2 Large Onions
~ 1 Can Tomato Sauce or Crushed Tomatoes, Low Sodium (28 oz)
~ 1 Can White Beans (14 oz)
~ 2 Cups Chicken or Vegetable Broth, Low Sodium
~ 1 tbsp Chipotle Pepper
~ Ground Black Pepper, to taste
~ 1 tbsp Chili Powder
~ 1/2 tsp Salt
~ 1 tbsp Taco Seasoning
~ Avocado Oil or Coconut Oil, for frying

Directions:
Ground the turkey, then transfer to the crock pot.
Put a bit of oil to coat the pan and saute the garlic and onions for 5 minutes.
Add the celery and bell pepper saute for another 5 minutes.
Then combine everything in a Crock Pot including the rest of the ingredients.
Cook on Low for 8 hours or High for 4 hours.

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“Souffle” Stuffed Chicken This recipe is one of my favorite. Not only is it delicious, it’s really easy to make. Ingredients:•	1 package (12 ounces) Stouffer's frozen spinach souffle, not thawed. Or, Regular frozen spinach. •	4 boneless, skinless chicken breasts, pounded to 1/4" thickness•	                              2 tablespoons extra virgin olive oil or any healthy oil.•	2 cloves garlic, sliced•	      1 cup chicken broth•	              2 tablespoons lemon juice•	1 teaspoon Dijon mustard•	Salt•	                            Ground black pepper•	1 tablespoon chopped parsley, for garnish•	                     Slices lemon, for garnish•	Sprig parsley, for garnish Directions:1.	Preheat the oven to 350°F.2.	Using a serrated knife, cut the spinach crosswise into 4 equal pieces. Top half of each whole breast with one of the pieces of souffle. Fold half of the chicken over the filling and fasten the edges with wooden picks (*I use uncooked spaghetti instead of toothpicks).3.	Heat the oil in a large skillet over medium-high heat. Add the garlic and cook for 3 minutes, or until golden. Discard the garlic. Add the chicken breasts to the skillet and cook for 7 minutes per side, or until well-browned on both sides.4.	Remove the chicken breasts to an oven-proof dish. Bake in the over for 30 minutes, or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear.5.	While the chicken is baking, add the broth, lemon juice, mustard, salt, and pepper to the large skillet. Heat to boiling. Reduce the heat to low, cover, and simmer for 20 minutes, or until the sauce is reduced about 1/2.6.	To serve, remove and discard the wooden picks (*I use uncooked spaghetti instead of toothpicks). Arrange the chicken on a  platter, and spoon the sauce over the chicken. Garnish with the chopped parsley, lemon, and parsley.

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“Souffle” Stuffed Chicken This recipe is one of my favorite. Not only is it delicious, it’s really easy to make. Ingredients:•	1 package (12 ounces) Stouffer's frozen spinach souffle, not thawed. Or, Regular frozen spinach. •	4 boneless, skinless chicken breasts, pounded to 1/4" thickness•	                              2 tablespoons extra virgin olive oil or any healthy oil.•	2 cloves garlic, sliced•	      1 cup chicken broth•	              2 tablespoons lemon juice•	1 teaspoon Dijon mustard•	Salt•	                            Ground black pepper•	1 tablespoon chopped parsley, for garnish•	                     Slices lemon, for garnish•	Sprig parsley, for garnish Directions:1.	Preheat the oven to 350°F.2.	Using a serrated knife, cut the spinach crosswise into 4 equal pieces. Top half of each whole breast with one of the pieces of souffle. Fold half of the chicken over the filling and fasten the edges with wooden picks (*I use uncooked spaghetti instead of toothpicks).3.	Heat the oil in a large skillet over medium-high heat. Add the garlic and cook for 3 minutes, or until golden. Discard the garlic. Add the chicken breasts to the skillet and cook for 7 minutes per side, or until well-browned on both sides.4.	Remove the chicken breasts to an oven-proof dish. Bake in the over for 30 minutes, or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear.5.	While the chicken is baking, add the broth, lemon juice, mustard, salt, and pepper to the large skillet. Heat to boiling. Reduce the heat to low, cover, and simmer for 20 minutes, or until the sauce is reduced about 1/2.6.	To serve, remove and discard the wooden picks (*I use uncooked spaghetti instead of toothpicks). Arrange the chicken on a  platter, and spoon the sauce over the chicken. Garnish with the chopped parsley, lemon, and parsley.

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Nutrition Facts-
Servings Per Recipe 4
Amount per serving
Calories 308                                  Total Fat 15g
Total Carbohydrate 9g
Dietary Fiber 1g
Protein 32g

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Mediterranean Mock pasta salad                                            2 cups of raw cauliflower chopped into small pieces (not riced)                                           ½ cup of chopped radicchio     ½ cup of artichoke hearts (canned in water) chopped     ½ cup of fresh grated Parmigiano-Reggiano cheese   1/3 cup of fresh basil chopped                                      1 glove of garlic minced fine   2 Tbsp. of really great olive oil 2 Tbsp. of White balsamic vinegar; salt and pepper to taste                           Grated lemon peel                     2 Tbsp. of toasted pine nuts (optional)                Instructions; Place raw cauliflower in a microwave safe dish and cook for only 5 minutes.  DO NOT ADD WATER OR OIL TO CAULIFLOWER.Mix next 6 ingredients together Add to the cauliflower. Whisk the vinegar, oil and lemon peel then pour over salad and mix.  Add toasted pine nuts and enjoy! My calculations bring it to about 102 calories for a ½ cup serving and approximately 7g of fat from the olive oil

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Mediterranean Mock pasta salad                                            2 cups of raw cauliflower chopped into small pieces (not riced)                                           ½ cup of chopped radicchio     ½ cup of artichoke hearts (canned in water) chopped     ½ cup of fresh grated Parmigiano-Reggiano cheese   1/3 cup of fresh basil chopped                                      1 glove of garlic minced fine   2 Tbsp. of really great olive oil 2 Tbsp. of White balsamic vinegar; salt and pepper to taste                           Grated lemon peel                     2 Tbsp. of toasted pine nuts (optional)                Instructions; Place raw cauliflower in a microwave safe dish and cook for only 5 minutes.  DO NOT ADD WATER OR OIL TO CAULIFLOWER.Mix next 6 ingredients together Add to the cauliflower. Whisk the vinegar, oil and lemon peel then pour over salad and mix.  Add toasted pine nuts and enjoy! My calculations bring it to about 102 calories for a ½ cup serving and approximately 7g of fat from the olive oil

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Almond milk
Greek yogurt or silken tofu
Ground Flax seed
Ground Chia seed
Dark chocolate cocoa powder
Plant based protein powder
peanut butter
banana
agave nectar
*Put all ingredients in a Vitamix (or other powerful blender) and blend till smooth.  Put extra in fridge for the next day.

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Zucchini noodles (~4 small zucchini)
Healthy oil (Olive/Grapeseed/Avocado)
Shallots (as much as you like)
Sun dried tomatoes, diced
Balsamic vinegar
*Heat oil.  Add shallots, cook until soft.  Add sun dried tomatoes and zoodles.  Cook until zoodles are "soft" and warm ( I cover the pan for the last few minutes). Splash a bit of balsamic vinegar on top and serve.

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Slow cooker on medium or low
add water 3/4 way full, then add
1 small can of tomato sauce
2 peeled carrots
2 peeled potatoes
2-3 celery stalks
1 small onion
fresh parsley, salt, pepper
I throw in broccoli or cauliflower if I have them in the refrigerator, plus a pinch or two of flax seed powder
Cook for 6-7 hours
Add cooked small cooked pasta if desired

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1 cup thick cut oats
2/3 cup toasted coconut flakes
1/2 cup ground flax seed
1/2 cup dark chocolate chips
1/2 cup peanut butter
1/2 cup honey
1 tsp vanilla extract
Optional: dried fruit or nuts
*Combine all ingredients together.  Chill for 1/2 hour.  Roll in bite size balls.
**In my samples, I added hazelnuts!