Lentil and Feta Salad

This lentil salad is a winner in so many ways. It takes a little bit of effort to chop all of those fresh veggies and herbs, but once you’re done, you’ve got enough food for a week’s worth of meals.

Eat it in winter, spring, summer, or fall. It’s a good vegetarian source of protein and fiber and has only 221 calories per serving.

Ingredients

• ⅓ cup fresh lemon juice

• 2 Tbsp extra-virgin olive oil

• ½ tsp dried thyme (or 1½ tsp. chopped fresh thyme)

• sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

• 3 cups cooked lentils

• ½ cup crumbled feta cheese

• 1 medium cucumber finely chopped

• 3 medium celery stalks finely chopped

• 2 cups quartered cherry tomatoes

• 1 medium red bell pepper finely chopped

• ¾ medium red onion finely chopped

• ½ cup fresh parsley chopped

• ¼ cup cup fresh mint leaves chopped

Instructions

1. Combine lemon juice, oil, and thyme in a small bowl; whisk to blend.

2. Season with salt and pepper if desired. Set aside.

3. Combine lentils, cheese, cucumber, celery, tomatoes, bell pepper, onion, parsley, and mint in a large bowl; mix well.

4. Drizzle with dressing; toss gently to blend. Refrigerate, covered, for at least 1 hour (and up to 12 hours).

5. You can eat it after an hour, but the next day is the best!

Southwest Chicken and Black Bean Salad

Goodbye, sad salad. This vibrant Southwest Chicken and Black Bean Salad is bursting with flavor, makes meal prep a breeze, and stays fresh for days.

Ingredients

• 3 Tbsp. balsamic vinegar

• 2 Tbsp. fresh lemon juice

• ½ tsp. lemon pepper

• 4 tsp. extra-virgin olive oil

• 2 cups black beans

• 3 cups sliced orange bell peppers

• 3 cups sliced red bell peppers

• 1 cup thinly sliced red onion

• 2 cups chopped tomatoes

• 3 cups sliced grilled chicken breast

• ½ cup shredded sharp cheddar cheese

• 1 cup chopped fresh cilantro

Instructions

1. To make dressing, combine vinegar, lemon juice, and lemon pepper in a medium bowl; whisk to blend.

2. Slowly add oil while whisking; mix well. Evenly divide dressing between 4 one-quart Mason jars. Set aside.

3. Evenly layer beans, bell peppers, onion, tomatoes, chicken, cheese, and cilantro on top of dressing in jars. 

4. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving. 

Slow Cooker Steel-Cut Apple Cinnamon Oatmeal

Slow Cooker Steel-Cut Apple Cinnamon Oatmeal. Set and forget it and wake up to a delicious healthy breakfast.

Ingredients

• Nonstick cooking spray

• 1½ cups water

• 1½ cups unsweetened almond milk

• 3 cups dry steel-cut oats

• 5 small apples chopped

• ¼ tsp. sea salt (or Himalayan salt)

• 1 tsp ground cinnamon

• 2 Tbsp. pure maple syrup

• 2 Tbsp. ground flax seed

Instructions

1. Lightly coat inside of slow cooker with spray.

2. Add water, almond milk, oats, apples, salt, cinnamon, maple syrup, and flax seed; mix well. Cook for 5 to 7 hours on low (or 2 to 3 hours on high), or until edges are brown but not burned.

Recipe Notes

• Times can vary. In order to make sure oatmeal doesn’t burn, test it out the first time during the day to see how long it takes the oatmeal to cook in your slow cooker.

• Leftover oatmeal can be stored in the refrigerator for up to 4 days, or frozen in individual portions.

Instant Pot Beef Stew

This Instant Pot Beef Stew recipe makes a richly flavored, hearty stew in less than half the time of a traditional recipe. 

Ingredients

• 2 Tbsp. olive oil

• 1½ lbs. raw lean beef stew meat

• 3 Tbsp. whole wheat flour

• 1 medium onion sliced thin

• 2 medium celery stalks cut diagonally into 2-inch pieces

• 6 medium carrots cut in half lengthwise, cut into 2-inch pieces

• 2 bay leaves

• ¾ tsp. sea salt (or Himalayan salt)

• ½ tsp. ground black pepper

• 3 cups low-sodium organic beef broth

Instructions

1. Turn Instant Pot to sauté. Add oil and beef; cook, stirring frequently, for 5 to 6 minutes, or until beef starts to brown.

2. Add flour; cook, stirring frequently, for 1 minute.

3. Add onion, celery, carrots, bay leaves, salt, pepper, and broth to Instant Pot. Cover and seal Instant Pot; cook, on stew/meat setting, for 35 minutes. Release pressure to vent immediately. Let sit for 10 minutes. Remove lid and discard bay leaves.

Chicken and White Bean Soup

Tender leeks, freshly chopped sage, and hearty cannellini beans give this Chicken and White Bean Soup a deep aroma and rich flavor profile.

Ingredients

• 2 tsp. olive oil

• 2 medium leeks, washed, cut into ¼-inch rounds (white and light green parts only)

• 1 tsp. finely chopped fresh sage (or ¼ tsp. dried sage)

• 3 cups low-sodium organic chicken broth

• 2 cups water

• 12 oz. rotisserie chicken meat, boneless, skinless, shredded

• 1 (15-oz.) can cannellini (white) beans, drained, rinsed

• 8 Tbsp. reduced-fat (2%) plain yogurt

• 4 Tbsp. microgreens (for garnish; optional)

Instructions

1. Heat oil in large saucepan over medium-high heat. 

2. Add leeks; cook, stirring frequently, for 3 to 4 minutes, or until soft.

3. Add sage; cook, stirring frequently, for 30 seconds, or until aromatic. 

4. Add broth and water. Bring to a boil, covered. Reduce heat; cook for 5 minutes.

5. Add chicken and beans; cook, uncovered, stirring occasionally, for 5 minutes, or until heated through.

6. Divide soup evenly between 8 bowls. Top evenly with a dollop of yogurt and microgreens.

Baked Vanilla Oatmeal with Nutmeg

This easy oven Baked Oatmeal recipe features old-fashioned rolled oats, raw honey, and unsweetened applesauce for a touch of natural sweetness.

Ingredients

• Nonstick cooking spray

• 3 cups dry old-fashioned rolled oats

• 1½ tsp. baking powder

• 1 tsp. ground nutmeg

• ¼ tsp. sea salt (or Himalayan salt)

• 3 cups unsweetened almond milk

• 1 tsp. pure vanilla extract

• 2 large eggs

• ¼ cup unsweetened applesauce

• 2 Tbsp. raw honey*

Instructions

1. Preheat oven to 400° F.

2. Lightly coat a 2-quart baking dish with spray. Set aside.

3. Combine oats, baking powder, nutmeg, and salt in a medium bowl; mix well. Set aside.

4. Combine almond milk, extract, eggs, applesauce, and honey in a large bowl; whisk to blend.

5. Add oat mixture to milk mixture; mix well.

6. Pour mixture into prepared baking dish.

7. Bake for 35 to 40 minutes, or until top has browned.

Egg White Pizza

Ingredients:

• 4 egg white

• 1/3 cup pizza sauce

• 1/2 cup mozzarella cheese

• Turkey Pepperoni

Directions:

1. In a nonstick skillet over medium heat, add the egg white and allow to begin cooking.

2. Place the lid on top to allow the top to cook.

3. Gently flip the egg white and place sauce, cheese and pepperoni on top.

4. Place lid back on top with burner off to melt the cheese.

5. ENJOY

Have fun with recipe! So many options you could play around with. You could do a taco pizza, all meat pizza, hawaiian pizza...you get my point. Never be afraid to get creative in the kitchen.

Simple BLT Salad

Ingredients:

• 2 handfuls of romaine lettuce
• 1 medium tomato chopped cup
• 4 slices of turkey bacon chopped

I personally love ALL the Bolthouse dressings.

Extra tips to save time and calories: I like to get the bags of lettuce already washed and chopped and mini tomatoes all I have to do is rinse off. When I make my turkey bacon I’ll make a full package at a time and put the rest in the refrigerator for the following day. I’m all about saving time.

Calorie tip: Put the salad dressing on the side and dip instead of pouring the dressing all over your salad. You'll be surprised at how much less dressing you’ll use the calories you’ll save.

Easy Chicken Noodle Soup

Ingredients:

• 2 tsp olive oil
• 1/2 cup chopped onions
• 2 cups sliced celery (about 4 medium stalks)
• 4 cups low-sodium organic chicken broth
• 3 cups chopped rotisserie chicken breast, boneless, skinless
• 1 1/2 cups sliced carrots (about 3 medium)
• 1 tsp dried oregano leaves
• 1/2 tsp sea salt
• 1/2 tsp ground black pepper
• 1 1/4 cups dry whole wheat pasta (like penne, rotini, shells, or farfalle)
• 1/4 cup chopped fresh cilantro

Directions:

1. Heat oil in large saucepan over medium heat.

2. Add onion and celery; cook, stirring frequently, for 5 minutes, or until onion is translucent.

3. Add broth, chicken, carrots, oregano, salt, and pepper. Bring to a boil. Add pasta, reduce heat to low; gently boil for 10 mins.

4. Add cilantro before serving.

21 Day Fix Equivalents: 2 Green - 1 1/2 Yellow - 1 Red