-Lachelle

1 banana

1 egg

1/2 cup oats

1 splash of vanilla

1 pinch of cinnamon

Directions:

Combine in a blender

Cook in coconut oil (I used butter)

*Add berries/chocolate chips after blending to make it boujee ;)

~Williams

We meal prep and freeze the veggies in bulk so it's just grab and go for 1/2 the prep time. Typically I'll insta-pot some shredded chicken so that's prepped ahead of time too.

That way it's just a matter of tossing the veggies in the skillet to follow steps 2-7 and pop it in the oven. You can reduce the amount of butter but I mostly just focus on how much salt I'm adding to the meal because this makes 8 servings so 5TBS spread over 8 servings is not where it deviates from healthy.

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A super easy spicy cauliflower rice recipe with ground turkey, spices and vegetables. Delicious, simple healthy dinner idea that you'll want to make again and again and again!

Prep Time7 minutes

Cook Time13 minutes

Total Time20 minutes

Ingredients

• 6oz/180g ground turkey

• 3 cups cauliflower rice (about 1 small head)

• 1 carrot, chopped

• 1/2 red bell pepper, chopped

• ½ tsp turmeric

• 2 tsp paprika

• 1 tsp cumin

• 1 tbsp pickled Jalapenos

• ½ tsp black pepper

• 1 tsp crushed red pepper flakes

• ½ tsp coriander

• 2 tbsp olive oil

• 4 cloves garlic, minced

• salt

• optional: freshly chopped herbs like cilantro or parsley

Instructions

1. Cook the turkey with some water (about ⅓ cup) in a pan at medium-high, keep it covered and cook for 4-5 minutes.

2. Add in the spices: turmeric, crushed red pepper flakes, black pepper, coriander, cumin, 1 tsp of paprika and one garlic clove. Stir uncovered for 2-3 minutes or until any extra water has evaporated.

3. Reduce heat to medium and stir in the carrot and bell pepper. Add the cauliflower rice, 1 tbsp olive oil, the other tsp paprika, some salt and stir. Then cover and cook for 3-4 minutes for the flavors to combine.

4. Take the lid off and stir in the other garlic cloves, jalapeno and another tbsp olive oil. Stir like this for 2 more minutes and then serve!

Chili:

• Chicken and any remaining liquid

• 2 jalapeno or serrano peppers, diced (I roasted mine first in a hot oven until charred, but you don't have to)

• About 1 cup Corn (sprinkled with chili powder and roasted in the oven for about 20 minutes, stirring once, but you don't have to)

• 1 can green chiles (I used the larger size can)

• 1 can cannellini beans. drained and rinsed

• 1 can hominy, drained and rinsed

• Tomatillo salsa (1/2ish cup)

• Chicken broth, 1-2 boxes, depending on amount of liquid from the chicken

• 2 limes

• Oregano, 1-2 tsp

• Cumin, 2 tsp

• Salt

• Ground white pepper

• Cheese (I used 4 cheese Mexican blend, but can use Colby-jack, Monterey jack, or whatever)

• Sour cream

• Cilantro

• Avocado, diced

• Lime slices

  
  

  Mix ingredients (through ground pepper) in a large soup pan and simmer for about 30 minutes. Squeeze fresh lime juice from 1 or 2 limes before serving. Add sour cream and cheese and stir until cheese melts and sour cream is incorporated, or just serve it as a topping. Can also add chopped cilantro and avocado either directly or as garnish.

This quick, easy, and healthy yogurt fruit dip recipe is made without marshmallow or cream cheese. It's flavoured with simple ingredients like lemon zest, vanilla, cinnamon, and maple syrup. A delicious addition to a fruit platter or dessert/appetizer tray!

CourseAppetizer, Dessert

CuisineAmerican

DietGluten Free, Vegetarian

Keyworddip, greek yogurt

Prep Time5minutes minutes

Cook Time0minutes minutes

Total Time5minutes minutes

Servings4

Calories48kcal

AuthorCarrie Walder

Ingredients

• 1 cup plain greek yogurt (I used 2% fat) (benefits of Greek yogurt)

• 1 tsp vanilla extract

• 1/2 tsp cinnamon

• 1 Tbsp maple syrup

• 1/2 a lemon, zest only

Instructions

• Add all ingredients to a bowl. Gently whip the ingredients together with a fork or whisk, until well combined. Feel free to adjust flavours to desired taste.

• Serve in a small bowl alongside freshly chopped fruit. See notes for ideas!

Notes

*WHAT FRUITS TO SERVE WITH DIP:

In the summer months, I'd recommend serving this fruit dip with:

• sliced nectarines or peaches

• whole strawberries

• smaller berries, like blueberries or raspberries (serve with toothpicks!)

• cut up pineapple chunks

• banana slices

• halved apricots

In the fall/winter months, you can serve this fruit dip with:

• sliced apples

• sliced pears

• orange slices (I particularly like mandarin or sumo oranges here)

• fresh grapes

*TIPS:

• You may want to serve this fruit platter with some toothpicks or small forks. This is especially helpful if you're serving fruit dip with smaller fruits, like blueberries or grapes.

• Serve the dip in a small bowl and surround it with an assortment of colourful, fresh fruits! I'd recommend choosing at least 3 different kinds/colours of fruits to make things pretty :)

• You can wash and prep the fruit in advance. For any fruit that browns easily (e.g. bananas, apples, pears), you may want to cut them right before serving. That said, a squeeze of lemon juice and storing covered in the fridge can help delay the browning process a bit!

*DAIRY-FREE/VEGAN VERSION: For a dairy-free or vegan version of this recipe, simply swap the plain greek yogurt with a dairy-free alternative. There are all sorts of brands available in stores these days!

Nutrition

Calories: 48kcal | Carbohydrates: 6g | Protein: 5g | Fat: 0.2g | Cholesterol: 3mg | Sodium: 19mg | Potassium: 85mg | Fiber: 0.1g | Sugar: 5g | Vitamin A: 3IU | Vitamin C: 0.2mg | Calcium: 64mg | Iron: 0.1mg

• 1 c. apple sauce

• 1 c. spinach lightly packed

• 1 ripe banana

• ¼ c. almond meal

• 4 tbs. sugar

• 3 tbs. coconut oil

• 1.5 c. flour

• ½ tsp. baking powder

• ½ tsp. baking soda

• ½ tsp. salt

• ½ c. shredded carrots

• Cooking spray

  Instructions

  • Preheat oven to 350F

  • In a blender, combine apple sauce, spinach, banana, almond meal, sugar, and coconut oil. Blend until smooth.

  • In a large bowl, mix flour, baking powder, baking soda, salt

  • Mix green mixture into flour mixture until well combined, making sure not to overmix. Add in shredded carrots

  • Grease a muffin pan, or use silicone liners and prepare pan.  Bake  for 15-17 minutes, or until toothpick comes out clean