Below you will find 83 Chocolate Shakeology recipes to shake up your everyday (pun intended). Try each one if you need some inspiration or stick to the one you like the best. The trick is to find what works best for you! We even included some dessert and breakfast treat recipes at the bottom.
Notes:

• All recipes are for 1 serving (1 scoop) of Shakeology unless noted
• Substitute your choice of liquid (water, milk, almond milk, coconut water)
• Remember calories if you are counting! Peanut, butter, bananas and many other additions increase calorie count
• Use chocolate or vegan chocolate flavors

Basic Recipes (3 ingredients or less)

2. Plain – Chocolate Shakeology + 1 cup water + 1/2 cup of ice optional
3. Iced Mocha – Chocolate Shakeology + 1 cup cold coffee
4. Chocolate Vanilla – Chocolate Shakeology + 1 tsp. vanilla extract + 1 cup water
5. Nutella – Chocolate Shakeology + 1 tsp. hazelnut extract + 1 cup water
6. Peanut Butter Cup:1 cup water + 1 tbsp. peanut butter + 1/2 cup ice
7. Iced Hazelnut Mocha – Chocolate Shakeology + 1 tsp. almond extract + 1 cup cold coffee
8. Chocolate Mint – Chocolate Shakeology + 1 tsp. mint extract + 1 cup water
9. Peppermint Patty – Chocolate Shakeology +1 cup water, 1 teaspoon peppermint extract
10. Chocolate Strawberry – Chocolate Shakeology + 1 cup strawberries + 1 cup water
11. Frozen Chocolate Strawberry –Chocolate Shakeology + 1 cup of water + 1 cup frozen strawberries
12. Frozen Chocolate Banana – Chocolate Shakeology+ 1 cup water + 1 frozen banana
13. Chocolate Orange – Chocolate Shakeology + ½ cup orange juice + ½ cup water
14. Chocolate Raspberry – Chocolate Shakeology + 1 cup raspberries + 1 cup water
15. Chocolate Blueberry – Chocolate Shakeology + 1 cup blueberries + 1 cup water
16. Chocolate Bee – Chocolate Shakeology + 1 Tbsp. honey + 1 cup milk
17. Choco Cherry – Chocolate Shakeology + ½ cup black cherries, pitted + 1 cup vanilla almond milk
18. Creamy Candy Cane – Chocolate Shakeology + 2/3 drops peppermint extract + 1 cup almond milk
19. Chocolate Vanilla Bean – Chocolate Shakeology + 1 tsp vanilla extract + 1 cup water
20. Chocolate Ginger – Chocolate Shakeology + 1 tsp. ground ginger + 1 cup milk
21. Chocolate Cranberry – Chocolate Shakeology + 1/2 cup cranberry juice + 1/2 cup water
22. Chocolate Almond Chai – Chocolate Shakeology + 1/2 tsp. almond extract + 1 cup chilled unsweetened chai tea

More Recipes (4 Ingredients)

23. Piña-Banana – Chocolate Shakeology + ½ medium banana + ½ cup pineapple juice + ½ cup water
24. Chocolate PB and J – Chocolate Shakeology + 1 Tbsp. peanut butter + ½ cup strawberries + 1 cup water
25. Chocolate Coconut – Chocolate Shakeology + 1 tsp. coconut extract + ½ cup coconut milk + ½ cup water
26. Raspberry Orange – Chocolate Shakeology + ½ cup raspberries + ½ cup orange juice + ½ cup water
27. Chocolate Spice – Chocolate Shakeology + 1 tsp. cinnamon + ½ tsp. nutmeg + 1 cup milk
28. I love Berries – Chocolate Shakeology + 1 cup strawberries + ½ cup blueberries + 1 cup water
29. Cheeky Coconut – Chocolate Shakeology + 1 tsp. coconut extract + 1 medium banana + 1 cup milk
30. Maple Buttercup – Chocolate Shakeology + 1 Tbsp. almond butter + 1 cup milk + 1 tsp. maple syrup
31. Chocolate Banana Nut – Chocolate Shakeology + 1 Tbsp. peanut butter + 1 medium banana + 1 cup water
32. Cherry Monkey – Chocolate Shakeology + ½ cup black cherries + ½ medium banana + 1 cup milk
33. Frozen Mint Chocolate – Chocolate Shakeology + Fresh mint + 1 cup water + 1 cup ice
34. Funky Monkey – Chocolate Shakeology + ¼ medium banana + ¼ cup sweetened condensed milk + 1 cup milk
35. Chocolate Frappuccino – Chocolate Shakeology + 1/2 cup cappuccino flavored soy milk + 1 cup cold coffee + 1 cup ice
36. Chai Cocoa – Chocolate Shakeology + 1 cup unsweetened chai tea (cooled) + 2 teaspoons raw honey
37. Nutty Chocolate Banana – Chocolate Shakeology + 1 cup water + 1 medium fresh or frozen banana + 1 tablespoon peanut butter
38. Nuts for Chocolate – Chocolate Shakeology + 1 Tbsp. almond butter + ½ tsp. almond extract + 1 cup almond milk
39. Maple Buttercup – Chocolate Shakeology – 1 Tbsp. almond butter + 1 Tbsp. maple syrup + 1 cup water or milk
40. Almond Joy – Chocolate Shakeology + 1 cup light coconut milk + 1 Tbsp. almond butter + Ice + Water, as needed
41. Mexican Chocolate – Chocolate Shakeology + 1 cup almond milk + 5 big dashes cinnamon + ice to taste
42. Coconut Sweetie – Chocolate Shakeology + 1 tsp. honey + 1/2 cup light coconut milk + 1/2 cup water
43. Maple Berry Cream – Chocolate Shakeology + 1 tsp. pure maple syrup + 1/2 cup strawberries + 1 cup skim milk
44. Chocolate Cherry Spice – Chocolate Shakeology + 1/2 cup pitted black cherries + 1 tsp. cinnamon + 1 cup water
45. Coffee Storm – Chocolate Shakeology + 1/2 tsp. almond extract + 1/2 tsp. rum extract + 1 cup cold coffee
46. Snowflake – Chocolate Shakeology + 1 tsp vanilla extract + 1 cup skim milk + Crushed candy canes (for garnish)
47. Chocolate Peach Dream – Chocolate Shakeology + Handful frozen peaches + 10 oz. unsweetened almond milk/rice milk + 2 oz. crushed ice
48. Frozen Yogurt – Chocolate Shakeology + 1 scoop vanilla frozen yogurt + ½ cup water + Ice

5+ Ingredient Shakes

49. Banana Split – Chocolate Shakeology + ½ medium banana + 2 fresh pineapple rings + 2 large strawberries + 1 cup water
50. Pumpkin Pie – Chocolate Shakeology + ½ cup unsweetened canned pumpkin + ½ tsp. cinnamon + ½ tsp. nutmeg + 1 cup milk
51. Chocolate Bananas Foster – Chocolate Shakeology + 1 medium banana + ½ tsp. cinnamon + ½ tsp. rum extract + 1 cup milk
52. Vanilla Almond Fudge – Chocolate Shakeology + 1 Tbsp. almond butter + 1 tsp. vanilla extract + 4 dashes cinnamon + 1 cup milk
53. Fruit and Nuts – Chocolate Shakeology + 1 Tbsp. peanut butter + ½ cup raspberries + ½ cup blackberries +1 cup almond milk
54. Banana Honeymoon – Chocolate Shakeology + ½ medium banana + 1 Tbsp. peanut butter + 1 Tbsp. honey + 1 cup water
55. Ultimate Banana Split – Chocolate Shakeology + 2 fresh pineapple rings + 2 large frozen strawberries + 1 medium banana + 1 cup ice + 1 cup water
56. Banana Bread – Chocolate Shakeology + 1 medium banana + 2 Tbsp. dry quick oats + 1 Tbsp. chopped pecans + 1 tsp. vanilla extract + ½ tsp. cinnamon + ½ cup milk + ½ cup water
57. Peanut Butter Cup Cheesecake – Chocolate Shakeology + ¼ cup fat-free ricotta cheese + ¼ cup plain nonfat yogurt + 2 Tbsp. peanut butter + ½ cup skim (nonfat) milk + ¼ cup water + Ice
58. S’mores – Chocolate Shakeology + ½ cup unsweetened vanilla almond milk + ½ cup brewed coffee, chilled + 1 tsp. pure vanilla extract + 2 tsp. ground whole wheat graham cracker crumbs + 1 cup ice
59. Vanilla Almond Fudge – Chocolate Shakeology + 1 cup milk + 1 tablespoon of natural almond butter + 1 teaspoon of vanilla extract + 4 dashes of cinnamon
60. Coco Banana Nutter – Chocolate Shakeology + 1 cup unsweetened almond milk + 1 Tbsp. peanut butter or 2 Tbsp. PB2 + 1/2 banana + 1 tsp. coconut oil
61. Cinna-Mocha – Chocolate Shakeology + 1 cup almond milk, coconut milk or water + 1/4 – 1/2 tsp cinnamon + 1 tbsp. instant coffee + Ice to taste
62. Pecan Cinnamon Roll – Chocolate Shakeology + 1 tsp. cinnamon + 1/2 tsp. vanilla extract + 8 pecan halves + 1 cup skim milk
63. Chocolate Almond Spice – Chocolate Shakeology + 1 tsp. cinnamon + 1/2 tsp. nutmeg + 1/2 tsp. almond extract + 1 cup almond milk
64. Chocolate Raspberry Cheesecake – Chocolate Shakeology + 1/4 cup fat-free ricotta cheese + 1/4 cup plain nonfat yogurt + 1/2 cup raspberries + 1/4 cup water + 1/2 cup skim milk
65. Honey Berry Banana – Chocolate Shakeology +  1/2 banana + 1 tsp. honey + 1/2 cup blueberries + 1 cup skim milk
66. Mexican Chocolate Honey – Chocolate Shakeology + 1 Tbsp. peanut butter + 1 tsp. cinnamon + 1 tsp. honey + 1 cup skim milk
67. Peanut Butter Split – Chocolate Shakeology + 1 Tbsp. peanut butter + 1/2 banana + 1 fresh pineapple ring + 2 large strawberries + 1 cup water
68. Apple Pie – Chocolate Shakeology + ½ cup diced apples + ¼ tsp cinnamon + ½ cup water + ½ cup apple juice
69. Snowstorm – Chocolate Shakeology + ½ tsp almond extract + ½ tsp rum extract + ½ cup cold coffee + ½ cup skim milk
70. Almond Yule Log – Chocolate Shakeology + ½ tsp vanilla extract + ½ tsp cinnamon + ½ tsp almond extract + 1 tbsp. almond butter + ½ cup pitted black cherries + 1 cup vanilla almond milk
71. Yummy Rummy Chocolate – Chocolate Shakeology + 1 banana + ¾ cup nonfat milk, or water, or soy, or rice milk + ½ tsp cinnamon + ½ tsp rum extract + ice

It’s Dessert Time! (ice cream, pancakes, cookies and more)

72. Chocolate Mocha Mousse – Chocolate Shakeology + 2 egg whites, whipped + ¼ cup blueberries + 1 Tbsp. instant coffee crystals + ½ cup water
73. Pancakes – 1 scoop Chocolate Shakeology + 1/4 cup rolled oats + 2 tbsp. unsweetened almond milk + 1 tsp. vanilla + 1 tsp. baking powder + 1 egg + 1 egg white.. Blend and pour into pan to cook like any other pancake.
74. Cookie Balls– 1 cup Chocolate Shakeology + 1 cup peanut butter + 1 cup quick cook oats + 1/3 cup honey. Combine ingredients. Roll into balls and eat.
75. Frozen Chocolate Shakeology Bark – 5 tbsp. coconut oil, melted + 5 tbsp. Chocolate Shakeology, stirred until blended. Pour into tinfoil-lined pan and freeze until hard. Store in refrigerator.
76. Chocolate Ice Cream – Chocolate Shakeology + 1.5 cups of Almond Milk or Fat Free Milk + 1/2 Banana + 1 Tbsp. Peanut butter + 1 cup (or more) of Ice. Freeze until desired consistency.
77. Chocolate Ice Cream Recipe #2 – Chocolate Shakeology + 6 ice cubes + 1/2 banana + 1 1/2 cups of almond or coconut milk  + 1 tablespoon of peanut butter or almond butter (I used PB2). Mix in blender, pour into bowl, and freeze for 2 hours.
78. Chocolate Energy Cookie Balls – 1 1/2 scoops Chocolate Shakeology + 1/2 cup almond flour + 1/2 cup old-fashioned rolled oats + 1/4 cup almond butter + 1/3 cup unsweetened almond milk + 1/4 cup sliced almonds. Combine Shakeology, almond flour and oats, mix well. Add almond butter and milk. Roll into balls and then roll into almonds.
79. Peanut Butter Oat Bars – 1 scoop Chocolate Shakeology + 1/2 cup old-fashioned rolled oats + 1 scoop protein powder + 1/2 cup peanut butter + 1/2 mashed banana + nonstick cooking spray. Combine ingredients. Mix well. Spray pan with nonstick spray and press mixture into pan. Cover with plastic wrap and press down. Freeze for 3 hours before cutting into bars.
80. Peanut Butter Cups – 2 scoops Chocolate Shakeology + 1/4 cup dark chocolate morsels + 1 tbsp. psyllium husk powder + 1/2 cup pumpkin puree + 6 tsp. smooth peanut butter. Line a muffin tin with paper liners. Melt chocolate morsels in microwave until just melted. Combine Shakeology, psyllium husk, pumpkin in food processor. Divide into balls and press flat unto muffin cup, leaving a depression in the middle. Spoon 1/2 tsp. peanut butter on top. Drizzle melted chocolate to create thin layer. Freeze 30 minutes.
81. Chocolate Peanut Butter Ice Cream – 2 scoops Chocolate Shakeology + 1 cup milk + 2 medium frozen bananas (freeze without peel) + 2 tbsp. peanut butter. Blend all ingredients until smooth. Pour into glass bowl. Cover and freeze 4 hours.
82. Chocolate Pudding – 1 1/2 scoops Chocolate Shakeology + 2 envelopes unflavored gelatin + 3/4 cup boiling water + 2 cups vanilla almond milk (unsweetened). Dissolve gelatin in water. Add almond milk. Place all ingredients in blender and combine. Pour into 4 dessert cups and refrigerate 4 hours.
83. Smoothie Bowl – 1 scoop Chocolate Shakeology + 3/4 cup unsweetened almond milk + 1/3 cup strawberries + 1/4 cup mangoes + 1/2 cup cucumber + 1/4 cup blueberries + 1 tbsp. chia seeds + 1 cup ice. Blend almond milk, strawberries, mango, cucumber and Shakeology until smooth. Add ice and blend. Pour into bowl. Top with blueberries and chia seeds.

Nina Pears

Valentines Menu

Some people love to go out for a romantic valentines dinner! Others refuse to face the crowds and leave their house. Whether you go out or stay in, it is nice to recognize the day in a healthy way. You can go out to dinner and make a nice breakfast at home or go out to brunch and make dinner in. Here are some great recipes that will add a special flare to the day and keep you on track to reaching your goals!

If you’re craving something pumpkin-flavored for breakfast, forget about a sugary pumpkin spiced latte and go for these pumpkin protein pancakes. Not only do they have a lot less sugar and fat than a usual PSL, they are also packed with 22 grams of protein. Now that sounds like a much better way to enjoy this fall flavor.
Total Time: 25 min.
Prep Time: 15 min.
Cooking Time: 10 min.
Yield: 2 servings, 3 small pancakes each
Ingredients:
1 cup pumpkin puree
¼ cup unsweetened almond milk
3 large egg whites (⅓ cup)
1 tsp. pure vanilla extract
1 cup quick cooking oats
1 scoop whey protein powder, vanilla flavor
½ tsp. ground cinnamon
½ tsp. ground nutmeg
1 tsp. baking powder
Nonstick cooking spray
2 Tbsp. reduced fat (2%) plain Greek yogurt
Preparation:
1. Combine pumpkin, almond milk, egg whites, and extract a medium bowl; whisk to blend. Set aside.
2. Combine oats, protein powder, cinnamon, nutmeg, and baking powder in a medium bowl; mix well.
3. Add oat mixture to pumpkin mixture; mix until just blended.
4. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through.
5. Divide pancakes between two serving plates; top evenly with yogurt.
Tip: Leftover pancakes can be reheated in the toaster.



The classic pairing of steamed asparagus and poached eggs makes a tasty breakfast or brunch, but we like it as a complete, healthy meal any time of day.
Total Time: 14 min.
Prep Time: 10 min.
Cooking Time: 4 min.
Yield: 2 servings
Ingredients:
2 cups hot water
1 tsp. vinegar
4 large eggs
14 medium asparagus spears, steamed
Fresh ground black pepper (to taste; optional)
Preparation:
1. Bring water to boil in medium saucepan over medium-high heat. Add vinegar; reduce heat to maintain a gentle boil.
2. Place one egg into a small bowl. Hold bowl close to the water’s surface and slip the egg into the water, repeat with remaining eggs; cook for about 3 to 4 minutes, or until whites are completely set. Gently lift eggs out of water.
3. Place seven asparagus spears on each serving plate. Top with two eggs and pepper (if desired).
4. Serve immediately.



Our version of the traditional Tex-Mex breakfast scramble with crunchy tortilla strips, onions, tomatoes, and peppers has only 229 calories per serving, and the servings are hearty. Perfect for brunch!
Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 2 servings
Ingredients:
2 large eggs
4 large egg whites
1½ tsp. olive oil
2 (6-inch) corn tortillas, cut into strips
¼ medium onion,chopped
¼ medium bell pepper, chopped
¼ medium tomato, chopped
½ oz. shredded cheddar cheese (2 Tbsp.)
Preparation:
1. Combine eggs and egg whites in a medium bowl; whisk to blend. Set aside.
2. Heat oil in medium nonstick skillet over medium-high heat.
3. Add tortillas; cook, stirring occasionally, for 3 to 4 minutes, or until crisp. Remove tortillas from pan.
4. Add onion and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
5. Add tomato; cook for 3 to 4 minutes.
6. Add egg mixture; cook, stirring frequently, for 3 to 4 minutes, or until eggs are almost set.
7. Add tortillas and cheese; cook, for 1 to 2 minutes or until cheese is melt



This chicken and quinoa dish is packed with healthy proteins and good fats. Walnuts give it crunch, and oranges and herbs give it lots of fresh flavor.
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 2 servings
Ingredients:
1 cup cooked quinoa
3 oz shredded rotisserie chicken breast (about ½ cup)
1 oz walnuts, coarsely chopped (about 14 halves)
1 medium orange, peeled and chopped
2 Tbsp. chopped fresh cilantro leaves
2 tsp. extra-virgin olive oil
2 tsp. red wine vinegar
¼ tsp. sea salt
1 dash ground black pepper
Preparation:
1. Place quinoa, chicken, orange, walnuts, and cilantro in serving bowl.
2. Drizzle with olive oil and vinegar; season with salt and pepper.
3. Mix well and enjoy.
Tip: Store-bought rotisserie chicken is very versatile. You can bone and skin the chicken and use the leftover meat in other recipes throughout the week. It’s great in sandwiches, soups, and salads.

Steak night always feels like a special occasion, even when you use a simple recipe like this one. Flavors of ginger, garlic, soy sauce, and honey combine to create an umami sauce that takes lean flank steak to another level of delicious. The marinade takes minutes to make, and about an hour to fully flavor and tenderize the meat, but if you’re in a hurry, you can cook the steak after just 30 minutes.
Total Time: 1 hr. 21 min.
Prep Time: 5 min.
Cooking Time: 16 min.
Yield: 6 servings
Ingredients:
2-inch slice fresh ginger, peeled, finely chopped
3 cloves garlic, finely chopped
1 Tbsp. crushed red pepper
2 Tbsp. fresh lime juice
1 Tbsp. raw honey
¼ cup reduced-sodium soy sauce
1 tsp. sesame seed oil
1½ lbs. flank steak (or tenderized round steak)
Preparation:
1. Combine ginger, garlic, red pepper, lime juice, honey, soy sauce, and oil in a small bowl; whisk to blend.
2. Place steak in a shallow dish. Pour ginger mixture over steak; marinate, covered, turning once, for 1 hour in the refrigerator.
3. Preheat grill or broiler on high.
4. Grill or broil steak for 5 to 8 minutes on each side, or until the internal temperature reaches desired temperature on your meat thermometer (rare is 120° F., medium rare is 125° F., medium is 130° F.). Remove from heat; let steak rest, covered with aluminum foil, for 5 to 10 minutes before slicing.
5. Slice steak thinly against the grain.



Serve savory mushroom ragù in acorn squash bowls for a dramatic dish that is surprisingly filling.
Total Time: 1 hr. 8 min.
Prep Time: 10 min.
Cooking Time: 58 min.
Yield: 2 servings
Ingredients:
1 acorn squash, cut in half, seeds removed
3 tsp. olive oil, divided use
½ medium onion, chopped
1 clove garlic, finely chopped
1 cup sliced mushrooms
1 (15-oz.) can low-sodium crushed tomatoes
1 tsp. fresh oregano (or thyme), finely chopped
Sea salt and ground black pepper (to taste; optional)
Preparation:
1. Preheat oven to 400° F.
2. Brush the interior of each squash half with ½ tsp. oil.
3. Bake for 45 to 50 minutes, or until tender when pierced with a fork. Remove from oven. Set aside.
4. Heat remaining 2 tsp. oil in large saucepan over medium-high heat.
5. Add onion and mushrooms; cook, stirring frequently, for 6 to 7 minutes, or until onions are translucent and mushrooms are lightly browned.
6. Add garlic; cook for 1 minute.
7. Add tomatoes and oregano. Season with salt and pepper if desired; cook, stirring frequently, for 10 minutes.
8. Spoon half of the sauce mixture into each squash half.



This succulent chicken recipe is packed with antioxidants and takes just 20 minutes to prep. Chicken quarters are the whole leg with thigh and drumstick (or the breast with backbone and wing). If you like dark meat, this is a very healthy and flavorful way to prepare it. Try the same recipe with smaller cuts of chicken and omit the first 15 minutes of cooking time.
Total Time: 1 hr. 15 min.
Prep Time: 20 min.
Cooking Time: 55 min.
Yield: 4 servings
Ingredients:
Nonstick cooking spray
4 (6-oz.) raw chicken leg quarters
¼ tsp. sea salt
½ tsp. ground black pepper
2 Tbsp. fresh lime juice
¼ cup low-sodium organic chicken broth
1 medium lime, sliced
6 fresh rosemary sprigs, leaves removed and chopped, stems discarded (reserve 2 whole sprigs)
4 medium Yukon gold potatoes, cut in half lengthwise
15 cherry tomatoes, cut in half
5 kumquats, cut in half (or 1 lemon, sliced)
6 fresh parsley sprigs, chopped
Preparation:
1. Preheat oven to 450° F.
2. Place chicken in large oven-proof roasting pan lightly coated with spray.
3. Season with salt and pepper.
4. Drizzle with lime juice and broth; top with lime slices and chopped rosemary.
5. Bake for 15 minutes.
6. Add potatoes, tomatoes, kumquats (or lemons), parsley, and rosemary sprigs; bake for 30 to 40 minutes, or until chicken is no longer pink in the thickest part, juices run clear, and vegetables are tender.
7. Remove skin before serving.

Zucchini noodles are all the rage with healthy eaters, and it’s no wonder why. They are ultra-low in calories and carbs, and they make a great stand-in for pasta. Sometimes called “zoodles,” zucchini noodles can be made with a vegetable peeler, a mandolin, or a Spiralizer, like we used for this recipe. Their pasta-like texture is a perfect base for all sorts of sauces and toppings and they don’t get soggy like pasta does, so they are great for meal prep. Cook them gently and they’ll stay al dente until you’re ready to eat them.
In this recipe, we topped them with pesto sauce, sautéed mushrooms with garlic, and tender slices of chicken breast. For those using the 21 Day Fix containers, this recipe is 1½ green, 1 red, and 1½ teaspoons.



Pesto Zucchini Noodles with Chicken
Total Time: 30 min.
Prep Time: 15 min.
Cooking Time: 15 min.
Yield: 2 servings
Ingredients:
1 tsp. olive oil
½ medium red onion, chopped
2 cloves garlic, finely chopped
1 cup sliced mushrooms
4 fresh basil leaves, finely chopped
2 medium zucchini
1 Tbsp. basil pesto sauce
6 oz. cooked chicken breast, boneless, skinless, sliced, warm
Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Add mushrooms and basil; cook, stirring frequently, for 3 to 5 minutes, or until mushrooms release liquid. Set aside.
5. Using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛ inch thick. Turn zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into ½- inch ribbons. Set aside.
6. Add zucchini to onion mixture; cook over medium-high heat, stirring frequently, for 2 to 4 minutes, or until heated through.
7. Add pesto; mix well.
8. Evenly divide zucchini mixture between two serving plates; evenly top with chicken.






Try this healthy version of classic shrimp scampi.
Total Time: 22 min.
Prep Time: 10 min.
Cooking Time: 12 min.
Yield: 2 servings
Ingredients:
3 oz dry whole wheat pasta
2 Tbsp. olive oil, divided use
8 oz medium shrimp, peeled, deveined
1 clove garlic, crushed
1 Tbsp. yellow bell pepper, finely chopped
1 Tbsp. red bell pepper, finely chopped
2 Tbsp. fresh lemon juice
¼ cup low-sodium, organic vegetable broth
2 Tbsp. white wine
Ground black pepper (to taste; optional)
Crushed red pepper (to taste; optional)
3 fresh parsley sprigs, finely chopped
2 fresh basil leaves, finely chopped
Preparation:
1. Bring large pot of water to boil for pasta.
2. Cook pasta according to package directions; drain. Set aside.
3. While pasta is cooking, heat 1 Tbsp. oil in large nonstick skillet over medium-high heat.
4. Add shrimp and garlic; cook, stirring frequently, for 2 to 3 minutes, or until shrimp is opaque and firm. Remove shrimp from pan. Set aside.
5. Heat remaining 1 Tbsp. oil over medium-high heat. Add bell peppers; cook, stirring frequently, for 3 to 4 minutes or until soft.
6. Add lemon juice, broth, wine, black pepper, and red pepper; cook, stirring frequently, for 1 to 2 minutes.
7. Add shrimp, parsley, and basil; cook until heated through.
8. Divide pasta between 2 plates; top evenly with shrimp mixture.



Here’s a delicious yet sensible dessert recipe that contains the healthy fiber of oats, the antioxidant properties of blueberries, and the crunchy goodness of almonds…plus this blueberry buckle tastes great!
Total Time: 25 min.
Prep Time: 5 min.
Cooking Time: 20 min.
Yield: 2 servings, about ½ cup each
Ingredients:
¾ cup steel-cut oats
1/3 cup fresh blueberries
2 Tbsp. slivered raw almonds
½ tsp. ground cinnamon
1 Tbsp. water
2 tsp. pure maple syrup
1 tsp. coconut oil, melted
1 tsp. vanilla extract
Preparation:
1. Preheat oven to 350° F.
2. Combine all ingredients in a glass baking dish.
3. Bake for 20 minutes, stirring twice during baking.



Vibrant, fruity ice cream – this is what to do with sweet summer raspberries.  This super-simple recipe has only 3 ingredients and takes less than 10 minutes to make. Cashews are the secret to making it so creamy and delicious.
Total Time: 5 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 2 servings
Ingredients:
2 medium bananas, cut into chunks
½ cup whole raw cashews
1 cup hot water
3 cups fresh (or unsweetened frozen) raspberries
Water (optional)
Preparation:
1. Place banana in plastic bag; freeze for 4 hours, or until completely frozen.
2. Place cashews in a medium bowl. Cover with water. Let stand for 30 minutes; drain.
3. Place drained cashews, frozen banana, and raspberries in blender; cover. Blend until smooth. Add water, 2 Tbsp. at a time, if needed for consistency.
4. Pour into a freezer-safe container; freeze until set.

Nina Pears

Nina Pears

Chicken-Andoulie Gumbo

Fat Tuesday Feast!
I love finding delicious food that still is healthy and good for you!!!! You can eat towards your goals as well as indulge!

 Chicken-Andoulie Gumbo

1 pound andouille sausage, cut into 1/4-inch-thick slices

1/2 cup peanut oil

3/4 cup all-purpose flour

1 large onion, coarsely chopped

1 red bell pepper, coarsely chopped

1 cup thinly sliced celery

2 garlic cloves, minced

2 teaspoons Cajun seasoning

1/8 teaspoon ground red pepper (optional)

1 (48-oz.) container chicken broth

2 pounds skinned and boned chicken breasts

Roasted Potatoes

Toppings: chopped fresh parsley, cooked and crumbled bacon, hot sauce

Preparation

Hands-on: 45 Minutes

Total: 3 Hours, 10 Minutes

1. Cook sausage in a large skillet over medium heat, stirring often, 7 minutes or until browned. Remove sausage; drain and pat dry with paper towels.
2. Heat oil in a stainless-steel Dutch oven over medium heat; gradually whisk in flour, and cook, whisking constantly, 18 to 20 minutes or until flour is caramel-colored. (Do not burn mixture.) Reduce heat to low, and cook, whisking constantly, until mixture is milk chocolate-colored and texture is smooth (about 2 minutes).
3. Increase heat to medium. Stir in onion, next 4 ingredients, and, if desired, ground red pepper. Cook, stirring constantly, 3 minutes. Gradually stir in chicken broth; add chicken and sausage. Increase heat to medium-high, and bring to a boil. Reduce heat to low, and simmer, stirring occasionally, 1 hour and 30 minutes to 1 hour and 40 minutes or until chicken is done. Shred chicken into large pieces using 2 forks.
4. Place Roasted Potatoes in serving bowls. Spoon gumbo over potatoes. Serve immediately with desired toppings.
TRY THIS TWIST!
Chicken-and-Shrimp Gumbo: Prepare recipe as directed through Step 3. Stir in 1/2 to 3/4 lb. peeled and deveined, medium-size raw shrimp (3 1/40 count). Cook 5 minutes or just until shrimp turn pink. Serve with Roasted Potatoes and desired toppings.

Nina Pears

Healthy Dips

 Quick, easy, delicious, and healthy dips.


Seven-layer dip
Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 10 servings
Ingredients:
2 medium ripe avocados
2 Tbsp. fresh lime juice
1 dash sea salt (or Himalayan salt)
1 dash ground black pepper
8 oz low-fat plain Greek yogurt
2 tsp. all-natural taco seasoning, no salt added
1 (15-oz) can nonfat refried beans, warm
4 medium tomatoes, chopped
1 yellow pepper, chopped
1 bunch green onions, ends trimmed, sliced thin
2 Tbsp. shredded cheddar (or pepper jack) cheese (½ oz)
Preparation:
1. Mash avocados in a medium bowl.
2. Add lime juice, salt, and pepper; mix well. Set aside.
3. Combine yogurt and taco seasoning in a medium bowl; mix well. Set aside.
4. Top serving platter with beans, avocado mixture, yogurt mixture, tomatoes, peppers, green onions, and cheese.
5. Serve with baked tortilla chips.


We created a healthier version of the favorite party dip. Usually made from a powder of artificial flavors, our French onion dip is made from scratch with savory caramelized onions.
Total Time: 3 hrs. 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 7 servings, about 3 Tbsp. each
Ingredients:
1 Tbsp. olive oil
2 medium onions, chopped
¼ cup low-sodium organic beef broth
1 Tbsp. Worcestershire sauce
¼ tsp. garlic powder
Sea salt and ground black pepper (to taste; optional)
1 cup nonfat plain Greek yogurt
Preparation:
1. Heat oil in medium saucepan over very low heat.
2. Add onions; cook, stirring frequently, for about 20 minutes, or until onions are soft and golden brown.
3. Add broth, Worcestershire sauce, and garlic powder. Season with salt and pepper if desired; cook, over medium heat, stirring frequently, for about 5 minutes, or until broth has evaporated. Remove from heat. Let onion mixture cool completely.
4. Combine onion mixture and yogurt in a medium bowl; mix well.
5. Chill, covered, for 1 hour (or overnight).
6. Serve with raw vegetables for dipping.

Whether you’re adding it to your baked potato, enjoying it with Mexican food, or eating it as a snack, get ready to love this guacamole.
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, ¼ cup each
Ingredients:
4 ripe medium avocados, peeled, seeds removed, mashed
1 medium tomato, seeds removed, finely chopped
½ sweet white onion, finely chopped
2 medium chiles (like jalapeno, Serrano, or Anaheim), seeds and veins removed, finely chopped (optional)
¼ cup chopped cilantro
2 Tbsp. fresh lime juice
½ tsp. ground cumin
Sea salt and ground white pepper (to taste; optional)
Hot pepper sauce (like Tabasco) (to taste; optional)
Preparation:
1. Combine avocados, tomato, onion, chiles (if desired), cilantro, lime juice, and cumin in a large bowl; mix well. Mixture may be slightly chunky.
2. Season with salt, pepper, and hot sauce if desired.
3. Serve with fresh carrots sticks, jicama sticks, or baked tortilla chips.



We created a lighter version of the classic spinach dip, perfect for parties and potlucks. Ours has only 32 calories per serving. Eat it with raw veggies like carrots, celery sticks, radishes, or sliced bell peppers. For a spicy kick, sprinkle with a red pepper flakes before serving.
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, ¼ cup each
Ingredients:
10 oz. fresh baby spinach (about 6 cups), steamed until wilted
1½ cups nonfat plain Greek yogurt, drained
3 cloves garlic, finely chopped
¼ cup finely chopped green onions
1 Tbsp. fresh lemon juice
Sea salt and ground black pepper (to taste; optional)
Preparation:
1. Place spinach in colander; drain of all excess water.
2. Finely chop spinach; place in a medium bowl.
3. Add yogurt, garlic, green onions, and lemon juice; mix well.
4. Season with salt and pepper if desired.
5. Refrigerate until ready to serve


This nutty concoction tastes like creamy queso sauce, but it doesn’t have an ounce of cheese. Cashews soaked in water magically transform into a luscious sauce that’s just like nacho cheese. Spiked with spices, a touch of tomato paste for color and richness, and nutritional yeast (a secret ingredient that makes foods taste like cheese) this vegan dip has a flavor that you’ll want to lick clean from the bowl.
Total Time: 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 12 servings, 2 Tbsp. each
Ingredients:
1 cup raw cashews
3 cups water, divided use
2 Tbsp. tomato paste, no sugar-added
1 tsp. chili powder
½ tsp. smoked paprika
⅓ cup nutritional yeast
¾ tsp. sea salt (or Himalayan salt)
2 Tbsp. fresh lemon juice
Preparation:
1. Place cashews and 2 cups water in a medium bowl. Let soak for up to 3 hours. Rinse and drain.
2. Place drained cashews, remaining 1 cup water, tomato paste, chili powder, paprika, yeast,, salt, and lemon juice in a blender (or food processor); cover. Blend until smooth, scraping down sides of blender if needed. Add additional water if needed.
3. Keep refrigerated for up to five days.



White Bean and Roasted Red Pepper Hummus
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, about 3 Tbsp. each
Ingredients:
1 (15-oz.) can white beans or (cannellini beans), drained, rinsed
½ (12-oz.) jar roasted red peppers (not packed in oil), drained
2 fresh rosemary sprigs, leaves removed and coarsely chopped,
stems discarded
4 cloves garlic, coarsely chopped
2 Tbsp. olive oil
Preparation:
1. Place beans, peppers, rosemary, and garlic in in blender or food processor; cover. Blend until smooth.
2. Slowly add oil, blending constantly until blended.
3. Serve as a dipping sauce for fresh veggies.



ake your hummus game (or your guacamole game) to the next level with this unbelievably creamy avocado hummus recipe that blends chickpeas, tahini, lemon, and lots of avocado with spices and fresh herbs. Avocado lovers may never go back to plain old hummus after tasting this addictive version garnished with fresh cilantro.
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 16 servings, about ¼ cup each
Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans), reserve liquid
¼ cup fresh lemon juice
1 Tbsp. extra-virgin olive oil
2 cloves garlic
¼ cup tahini (sesame butter)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 medium ripe avocados, cut into chunks
1 dash ground cumin
2 Tbsp. finely chopped cilantro (for garnish; optional)
Preparation:
1. Place chickpeas, lemon juice, oil, and garlic in food processor (or blender) and pulse until chickpeas are mashed.
2. Add tahini; pulse for 1 minute. If hummus is too thick, add some of the reserved chickpea liquid. Season with salt and pepper if desired.
3. Add avocados and cumin; pulse until mixture is smooth and creamy.
4. Garnish with cilantro if desired.



This fresh, vibrantly flavored salsa verde is great on everything from tacos, burgers, and fish to baked potatoes and omelets. Try our healthy baked corn tortilla chips recipe. Tomatillos are widely available at larger grocery stores, and often are quite inexpensive at ethnic markets and produce stands. For a smokier flavor, roast tomatillos according the the tips in this recipe. Want to use it as a dip?
Total Time: 25 min.
Prep Time: 25 min.
Cooking Time: None
Yield: 8 servings, about ¼ cup each
Ingredients:
1 lb. tomatillos, husks removed, washed, coarsely chopped
¾ cup coarsely chopped fresh cilantro
½ medium onion, chopped
1 clove garlic, coarsely chopped
1 medium jalapeno, seeds and veins removed, coarsely chopped
2 Tbsp. fresh lime juice
½ tsp. sea salt (or Himalayan salt)
Preparation:
1. Place tomatillos, cilantro, onion, garlic, and jalapeno in blender; cover. Blend until slightly chunky.
2. Add lime juice and salt; blend to desired consistency.
Tips:
• If salsa has too much liquid, it’s okay to remove some. You can add this flavorful liquid to guacamole, taco meat, or scrambled eggs.
• For a spicier salsa add 1 to 2 additional jalapenos.
• For a roasted salsa, cut tomatillos (with husks removed) in half, place them cut side up on a baking sheet. Bake at 450° F. for 15 to 20 minutes, or until soft. Place roasted tomatillos in blender with other ingredients as listed above.

Nina Pears

Clean Eating Treats!

What if I were to tell you that you can have your cake and eat it too?!?!?!  Yes, even when you have a nutrition plan, you can reward yourself with healthy and clean treats that will not undo your hard work in the gym!









These dark chocolate muffins are delicious and surprisingly healthy.
Total Time: 22 min.
Prep Time: 20 min.
Cooking Time: 12 min.
Yield: 12 servings, 1 cupcake each
Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup pure maple syrup
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
1 tsp. pure vanilla extract
1/3 cup dark chocolate chips
Preparation:
1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Divide batter among 12 prepared muffin cups.
5. Top each muffin with about four chocolate chips; push into batter.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!

Chocolate, Peanut Butter, and Banana Quesadilla
Total Time: 15 min.
Prep Time: 10 min.
Cooking Time: 5 min.
Yield: 1 serving
Ingredients:
1 (6-inch) whole wheat tortilla
1 Tbsp. all-natural smooth peanut butter
½ large banana, thinly sliced
1 Tbsp. dark chocolate (or semi-sweet) morsels
Preparation:
1. Spread half of tortilla with peanut butter.
2. Top peanut butter with banana and chocolate morsels. Fold tortilla in half; cook in medium nonstick skillet over medium-high heat, for 4 to 5 minutes, turning once, until chocolate is melted and tortilla is golden brown.

Chocolate Superfood Bites

Total Time: 17 min.
Prep Time: 15 min.
Cooking Time: 2 min.
Yield: 24 servings, 1 bite each
Ingredients:
8 oz. dark chocolate, chopped into small pieces
12 Tbsp. raw pistachio pieces
12 Tbsp. pumpkin seeds (pepitas)
12 Tbsp. unsweetened dried cranberries
1 tsp. coarse sea salt (or Himalayan salt) (optional)
Preparation:
1. Line a large baking sheet with parchment paper. Set aside.
2. Place chocolate in a microwave-safe glass measuring cup. Microwave for 60 seconds on 50%; stir. Microwave for another 30 seconds on 50%; stir. Repeat until chocolate is completely melted. If needed, microwave for an additional 30 seconds on 50%. Do not overcook. Chocolate will melt as you stir it.
3. Use a spoon to make twenty-four small rounds of chocolate onto the parchment paper.
4. Working while chocolate is still warm, sprinkle chocolate rounds evenly with nuts, pumpkin seeds, cranberries, and salt (if desired).
5. Let the chocolate set in the refrigerator.
Tip: The higher the percentage of cacao in chocolate the better. Look for chocolate that is at least 70% cacao.

Variations:
• The following raw nuts (alone or in combination) can be substituted for pistachios: almonds, cashews, hazelnuts, macadamia nuts, peanuts, pecans, or walnuts.
• The following seeds (alone or in combination) can be substituted for pumpkin seeds: chia seeds, flax seeds, hemp seeds, or sunflower seeds.
• The following unsweetened dried fruits (alone or in combination) can be substituted for cranberries: apricots, blueberries, mangos, raisins, or tart red cherries.
• Substitute unsweetened shredded coconut for seeds.




Coconut Macaroons
Total Time: 20 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 5 servings, 2 cookies each
Ingredients:
2 large egg whites
2 Tbsp. coconut whey protein (or vanilla whey protein or Beachbody Base Shake)
⅔ cup unsweetened shredded coconut
2 Tbsp. dark chocolate morsels
Preparation:
1. Preheat oven to 325° F.
2. Place egg whites in a clean medium mixing bowl; beat until stiff peaks are formed.
3. Gently fold in whey protein and shredded coconut.
4. Drop by rounded Tbsp. onto prepared baking sheet.
5. Bake for 13 to 15 minutes or until browned; cool.
6. Melt chocolate in a small microwaveble bowl for 30 seconds at 50% heat. Stir and repeat until nibs melt.
7. Drizzle melted chocolate over cooled macaroons.
Tip: Coconut whey protein can be found at health food stores or online.



Not only do avocados add a boost of healthy fats, they also intensify the flavor of chocolate and make these brownies ultra rich, and decadent. These gluten-free treats are so fudgy and moist, you won’t even remember how healthy they are!
Total Time: 51 min.
Prep Time: 15 min.
Cooking Time: 36 min.
Yield: 12 servings, 1 brownie each
Ingredients:
Nonstick cooking spray
1 medium ripe avocado, mashed
¼ cup extra-virgin coconut oil, melted
1 large egg, lightly beaten
½ cup pure maple syrup
1 tsp. pure vanilla extract
¾ cup unsweetened cocoa powder
½ tsp. sea salt (or Himalayan salt)
¼ cup gluten-free flour
⅓ cup dark chocolate chips
Preparation:
1. Preheat oven to 350° F.
2. Line an 8 x 8-inch baking pan with aluminum foil. Lightly coat with spray. Set aside.
3. Combine avocado, oil, egg, maple syrup, and extract in a medium bowl; mix well. Set aside.
4. Combine cocoa powder, salt, and flour in a medium bowl; mix well.
5. Add cocoa powder mixture to avocado mixture; mix well.
6. Add chocolate chips; mix until blended.
7. Pour batter into prepared pan; spread to make even.
8. Bake for 33 to 36 minutes, or until toothpick inserted in center comes out clean.
9. Cool for an hour before removing from pan. Cut into 8 squares.









Nina Pears

Clean Eating Chili!

Today, I wanted to share some clean eating chili recipes. Chili is a staple at our house during the winter. We make some version every week. It is easy, hearty, and satisfying!



This hot, flavorful chili is so tasty, even meat eaters will love this recipe.
Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 10 servings, about 1 cup each
Ingredients:
2 lbs. seitan
Nonstick cooking spray
1 medium onion, chopped
2 cloves garlic, finely chopped
1 habanero pepper, seeded and deveined, chopped (use gloves to handle)
1 tsp. chili powder
½ tsp. paprika
½ tsp. sea salt (to taste; optional)
1 dash ground black pepper
1 14.5 oz can black beans, do not drain
1 14.5 oz can kidney beans, do not drain
2 medium tomatoes, chopped
Preparation:
1. Place seitan in food processor; pulse until it has the consistency of ground beef. Set aside.
2. Heat large skillet, lightly coated with spray over medium-high heat.
3. Add onion; cook, stirring frequently, for 5 to 7 minutes, or until translucent.
3. Add garlic, habanero pepper, and seitan; cook, stirring frequently, for 3 to 4 minutes, or until seitan is golden brown.
4. Add chili powder, paprika, salt (if desired), and pepper; cook, stirring frequently, for 2 more minutes.
5. Add black beans, kidney beans, and tomatoes; cook, stirring frequently, for 5 to 7 minutes, or until mixture is heated through.
Tip: Serve chili on top of cooked whole grain pasta (½ cup). Any remaining chili can be frozen to be reheated at a later time.
Tip: If you find habanero too spicy, substitute with jalapeño.





This hearty chili is great for dinner and reheats wonderfully for lunch.
Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 6 servings
Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
1 clove garlic, chopped
3 cups low-sodium organic vegetable broth
4 oz. all-natural tomato paste
1 (4-oz.) can diced green chiles (with liquid)
½ tsp. ground cumin
½ tsp. chile powder
1 (16-oz.) can black beans, drained, rinsed
1 (16-oz.) can cannellini (white) beans, drained, rinsed
Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion and garlic; cook, stirring frequently, for 3 to 4 minutes, or until tender.
3. Add broth, tomato paste, chiles, cumin, chili powder, black beans, and cannellini beans. Bring to a boil. Reduce heat to low; cook at a gentle boil, stirring occasionally, for 15 minutes.
4. Ladle evenly into six serving bowls.

It takes only about 10 minutes of prep to make a pot of this filling double bean chili. We used white cannellini beans and red pinto beans along with simple, low-calorie ingredients that add lots of flavor. Try this recipe as it is, and then if you want to pump up the spice, increase the cumin and chili powder to your liking.

Double Bean Chili
Total Time: 48 min.
Prep Time: 10 min.
Cooking Time: 38 min.
Yield: 6 servings, about 1 cup each
Ingredients:
2 tsp. olive oil
1 medium onion, chopped
1 medium green bell pepper, chopped
4 cloves garlic, crushed
1 (28-oz.) can crushed tomatoes
1 (15-oz.) can pinto beans, drained, rinsed
1 (15-oz.) can cannellini (white) beans, drained, rinsed
1 Tbsp. chili powder (or to taste)
½ tsp. dried oregano
½ tsp. ground cumin
¼ tsp. sea salt
Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion, bell pepper, and garlic; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent.
3. Add tomatoes, pinto beans, cannellini beans, chili powder, oregano, cumin, and salt. Bring to boil, stirring occasionally. Reduce heat to medium-low; cook, covered, stirring occasionally, for 30 minutes.


Chili is a winter staple for us because it’s hearty, nutritious, and, most importantly, warm! It’s is a great meal to make ahead and freeze for a quick, high-protein lunch or dinner when you’re too busy to cook. This recipe calls for two cans of kidney beans, but you can use any beans you like, or try two different colors of beans, like we did here.
Total Time: 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 6 servings
Ingredients:
1 tsp. olive oil
1 large onion, chopped
1 medium red bell pepper, chopped
1 medium yellow (or orange) bell pepper, chopped
1 lb. raw 93% lean ground turkey
1 (28-oz.) can chopped tomatoes
2 cans (15-oz. each) kidney beans, rinsed, drained
1 tsp. chili powder
½ tsp. sea salt
Crushed red peppers (to taste; optional)
12 Italian parsley sprigs, chopped
Preparation:
1. Heat oil in a large saucepan over medium-high heat.
2. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is soft.
3. Add turkey; cook for 4 to 5 minutes, or until turkey is browned
4. Add tomatoes, beans, chili powder, salt, and red peppers; cook, stirring frequently, for 10 to 15 minutes.
5. Divide chili into 6 serving bowls and garnish with parsley if desired.

Nina Pears

Clean Eating Pizza Party

Eating clean does not mean giving up on your favorite foods. You can still eat them. You just need to make them yourself and find clean versions. Here are a few cleaner versions of Pizza.





This healthy homemade pizza is topped with lean chicken, fresh ingredients, and a touch of Parmesan cheese.
Total Time:​ 18 min.
Prep Time:​​​ 10 min.
Cooking Time:​ 8 min.
Yield: 8 servings
Ingredients for Pizza Dough:
¼ oz​​​​ active dry yeast
1 cup​​​ warm water (100–110° F)
2 tsp.​​​​ sugar
3–3¼ cups ​​​whole wheat flour, divided use
½ tsp.​​​​ fine sea salt (or Himalayan salt)​
2 tsp.​​​​  olive oil, divided use
Ingredients for Pizza:
½ cup all-natural pizza sauce, no sugar added
½ cup shredded mozzarella cheese
2 Tbsp. grated Parmesan cheese
4 oz cooked chicken breast, boneless, skinless, shredded
1 cup cherry tomatoes
¼ cup thinly sliced mushrooms
2 cups fresh arugula
Preparation:
For Pizza Dough:
1. Place yeast, water, and sugar in a medium bowl. Let stand for 10 minutes, or until yeast becomes foamy.
2. Combine 3 cups flour and salt in a small bowl. Gradually add flour mixture to yeast mixture. Mix with clean hands until mixture does not stick to your hands. Add additional flour if needed. Roll dough into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for 2 hours.
3. Punch down dough to remove air; knead and roll into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for an additional 2 hours.
4. Preheat oven to 450° F.
5. Roll dough until it will no longer stretch. Let rest for 5 minutes. Continue to roll until it reaches your desired diameter, about 10 to 12-inches, and about ½-inch thick. Place on baking pan lightly coated with spray.
6. Brush with remaining 1 tsp. oil.
For Pizza:
1. Spread pizza dough evenly with pizza sauce, stopping ½-inch from edge.
2. Top evenly with cheeses, chicken, mushrooms, and tomatoes.
3. Bake for 14 to 18 minutes, or until crust is golden.
4. Top with arugula.


Make a delicious gourmet pizza at home! This one is topped with artichokes, mushrooms, olives, and onion – yum! It’s worth the effort to make your own pizza dough, but if you’re short on time, a whole wheat pizza dough from the grocery store works well.
Total Time: 30 min. plus 2 hours
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 8 servings

Ingredients:
PIZZA DOUGH:
¼ oz. active dry yeast
1 cup warm water (100-110°F)
2 tsp. sugar
3-3¼ cups whole wheat flour, divided use
½ tsp. fine sea salt
2 tsp. olive oil, divided use
ARTICHOKE PIZZA:
Nonstick cooking spray
½ cup all-natural marinara sauce
¼ tsp. dried oregano leaves
¼ tsp. dried Italian seasoning
¼ tsp. ground black pepper
1 dash crushed red pepper
¼ tsp. garlic powder
6 marinated artichoke hearts, drained, sliced
¼ medium onion, thinly sliced
¼ cup sliced mushrooms
8 medium black olives, cut in half
4 oz. shredded part-skim mozzarella cheese



Preparation:
FOR PIZZA DOUGH:
1. Place yeast, water, and sugar in a medium bowl. Let stand for 10 minutes, or until yeast become foamy.
2. Combine 3 cups flour and salt in a small bowl. Gradually add flour mixture to yeast mixture. Mix with clean hands until mixture does not stick to your hands. Add additional flour if needed. Roll dough into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for 2 hours.
3. Punch down dough to remove air; knead and roll into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for an additional 2 hours.
FOR ARTICHOKE PIZZA:
1. Preheat oven to 450°F.
2. Roll dough until it will no longer stretch. Let rest for 5 minutes. Continue to roll until it reaches your desired diameter, about 10 to 12-inches, and about ½-inch thick. Place on baking pan lightly coated with spray.
3. Brush with remaining 1 tsp. oil.
4. Spread a thin layer of marinara sauce over dough. Season with oregano, Italian seasoning, pepper, red pepper, and garlic powder.
5. Top with artichokes, onion, mushrooms, and olives.
6. Sprinkle with cheese.
7. Bake for 10 to 15 minutes, or until crust is golden and cheese is brown.


Sometimes simple is best, like in this classic Margherita pizza topped with tomato, mozzarella, and basil.
Total Time: 33 min.
Prep Time: 15 min.
Cooking Time: 18 min.
Yield: 6 servings
Ingredients:
Nonstick cooking spray
1 (16-oz.) package whole wheat pizza dough, at room temperature
2 tsp. extra-virgin olive oil
¼ cup tomato sauce, no sugar added
1 cup shredded mozzarella cheese
1 medium tomato, sliced
¼ cup whole basil leaves, torn in small pieces
Preparation:
1. Preheat the oven to 450° F.
2. Lightly coat 12-inch pizza pan with spray. Starting at the center, and moving outward, use your fingertips to press dough to ½-inch thick. Stretch dough until it won’t stretch any further. Let dough relax for 5 minutes; continue to stretch to desired diameter.
3. Drizzle oil over dough; spread with a pastry brush to the edges.
4. Spread tomato sauce evenly over the dough, leaving a quarter-inch border.
5. Layer with cheese, tomato, and basil.
6. Bake for 15 to 18 minutes, or until crust is golden brown and cheese is bubbling.


Pitas make an ideal pizza crust! These pita pizzas are topped with basil, peppers and onion, or you can substitute your favorite vegetables.
Total Time: 18 min.
Prep Time: 10 min.
Cooking Time: 8 min.
Yield: 4 servings
Ingredients:
4 (6½-inch) whole wheat pitas
¾ cup all-natural spaghetti sauce, no salt added
2 fresh basil leaves, chopped
2 oz. shredded mozzarella cheese (½ cup)
¼ medium onion, sliced
1 medium yellow bell pepper, sliced into rings
Preparation:
1. Preheat oven to 350° F.
2. Top pitas evenly with spaghetti sauce, basil, cheese, onion, and bell pepper.
3. Place pitas on baking sheet. Bake for 10 to 12 minutes, or until cheese is melted.

Nina Pears

Clean Eating SuperBowl Menu

My favorite thing about the super bowl is the food! It is so nice to indulge on all of the football favorites! Guess what?!?!? You can do it while clean eating and staying on track with your goals!


Bacon Wrapped Scallops

Total Time: 31 min.
Prep Time: 15 min.
Cooking Time: 16 min.
Yield: 2 servings
Ingredients:
8 medium scallops (about 1 oz. each)
Nonstick cooking spray
1 dash cayenne pepper (or paprika) (to taste; optional)
Ground black pepper (to taste; optional)
4 slices nitrite-free turkey bacon, cut in half crosswise
Preparation:
1. Preheat oven to 350° F.
2. Line a baking sheet with foil. Coat lightly with spray. Set aside.
3. Pat scallops dry with a paper towel. Season with cayenne pepper and black pepper if desired.
4. Wrap each scallop tightly with bacon. Secure with a toothpick.
5. Arrange scallops on baking sheet so that they are not touching.
6. Bake for about 12 to 16 minutes, or until scallops are opaque and bacon is crisp.
7. Remove toothpicks before serving.


Sweet Potato Skins

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings
Ingredients:
4 baked medium sweet potatoes, cut in half
1 tsp. olive oil
½ tsp. sea salt (or Himalayan salt)
8 Tbsp. low-fat plain Greek yogurt
2 slices cooked turkey bacon, chopped
2 medium tomatoes, chopped
8 green onions, thinly sliced
Preparation:
1. Heat oven to 400° F.
2. Scoop flesh out of sweet potatoes and reserve for another use.
3. Place skins on a baking sheet. Brush with oil and sprinkle with salt. Bake for 10 minutes, or until crisp.
4. Top each sweet potato half evenly with yogurt, turkey bacon, tomato, and green onions.

Buffalo Chicken Tenders

Total Time: 50 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
4 Tbsp. hot pepper sauce (like Frank’s®), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

Preparation:
1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.
3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Chicken Tenders

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings

Ingredients:
2 Tbsp. raw honey
2 Tbsp. Dijon mustard
2 tsp. rice wine vinegar
Nonstick cooking spray (or olive oil cooking spray)
2 large eggs
2 Tbsp. water
1 lb. raw chicken breast tenders, skinless
1 cup whole wheat Panko bread crumbs (Japanese-style bread crumbs)
½ cup finely chopped sliced almonds
1 dash tsp. sea salt
1 dash tsp. ground black pepper

Preparation:
1. Combine honey, mustard, and vinegar in a small bowl; mix well. Chill.
2. Preheat oven to 425° F.
3. Line baking sheet with foil; lightly coat with spray.
4. Combine eggs and water in a medium shallow bowl; whisk to blend.
5. Soak chicken in egg mixture for 30 minutes, turning once; set aside.
6. Combine bread crumbs, almonds, salt, and pepper in a large resealable plastic bag; shake to combine.
7. Working with a few pieces at a time, lift chicken from egg mixture, letting excess drip back into bowl, and drop into bag containing bread crumb mixture. Seal bag and shake to coat; repeat with remaining chicken.
8.Place chicken on prepared baking sheet. Bake for 18 to 20 minutes, turning after 10 minutes, until no longer pink in the middle and golden brown.
9. Serve with honey mustard dipping sauce.

 

Shredded Chicken

Total Time: 37 min.
Prep Time: 15 min.
Cooking Time: 22 min.
Yield: 4 servings, about ¾ cup chicken and ¾ cup slaw each
Ingredients:
½ cup apple cider vinegar, divided use
7 tsp. olive oil mayonnaise
2 Tbsp. finely chopped fresh cilantro
1 tsp. raw honey
½ tsp. celery seed
4 cups shredded cabbage (or half a small cabbage)
1 tsp. olive oil
½ medium onion, finely chopped
1 clove garlic, finely chopped
1 chipotle pepper in adobo sauce, chopped
2 Tbsp. adobo sauce (the sauce from chipotle pepper in adobo sauce)
½ cup barbeque sauce, no sugar added
3 cups cooked chicken breast, boneless, skinless, shredded
Preparation:
1. Combine ¼ cup vinegar, mayonnaise, cilantro, honey, and celery seed in a large bowl; mix well.
2. Add cabbage; mix well. Cover and refrigerate for 20 minutes.
3. Heat oil in large skillet over medium high heat.
4. Add onion; cook for 4 to 6 minutes, or until onion is translucent.
5. Add garlic; cook for 1 minute.
6. Add chipotle pepper, adobo sauce, barbecue sauce, and remaining ¼ cup vinegar; cook, stirring occasionally, for 6 to 8 minutes, or until sauce thickens slightly.
7. Add chicken, cook, stirring frequently, for 4 to 5 minutes, or until chicken is well coated and heated through.



Quesadillas

Ingredients:
½ medium red bell pepper, stem and seeds removed and discarded, cut into four pieces
1 medium Portobello mushroom, cut into ½-inch slices
½ medium onion, cut into ½-inch slices
1 medium zucchini, sliced diagonally into ¼-inch slices
1 medium summer squash, sliced diagonally into ¼-inch slices
2 tsp. olive oil, divided use
4 (8-inch) whole wheat tortillas
4 tsp. prepared pesto sauce
4 Tbsp. mozzarella cheese (2 oz.)
4 Tbsp. soft goat cheese (2 oz.)
Preparation:
1. Preheat grill or broiler to high.
2. Brush bell pepper, mushroom, onion, zucchini, and summer squash with 1 tsp. oil.
3. Grill or broil vegetables for 3 to 5 minutes on each side, or until tender. Set aside.
4. Heat ½ tsp. oil in large nonstick skillet over medium heat.
5. Place two tortillas in skillet; cook, turning once, for 1 to 2 minutes.
6. Top each tortilla with 1 tsp. pesto sauce, 1 Tbsp. mozzarella cheese, 1 Tbsp. goat cheese, and ¼ of grilled vegetables. Fold tortilla in half; cook, for 4 to 5 minutes, turning once, until cheese is melted and tortilla is golden brown. Repeat with remaining tortillas and ingredients; cook in remaining ½ tsp. oil.





Nachos

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 4 servings
Ingredients:
4 corn tortillas, cut into wedges
2 tsp. olive oil
½ medium lime
1 dash chili powder
Sea salt (to taste, optional)
½ cup cooked pinto beans, warm
4 oz cheddar (or jack) cheese, shredded
2 medium tomatoes chopped
½ medium onion, finely chopped
½ medium green bell pepper, chopped
½ medium jalapeno, seeds and veins discarded, finely chopped
¼ medium avocado, chopped
4 fresh cilantro sprigs, chopped
2 Tbsp. nonfat plain Greek yogurt
Preparation:
1. Heat oven to 375° F.
2. Brush both sides of tortillas with oil. Arrange in a single layer on a baking sheet. Bake for 10 to 15 minutes, or until crisp.
3. Squeeze lime over chips. Sprinkle with chili powder and salt (if desired).
4. Arrange half of the tortilla chips in a medium baking dish. Layer with half the beans and cheese. Repeat.
5. Bake chip mixture for 3 to 4 minutes, or until cheese melts.
6. Top with tomatoes, onion, bell pepper, jalapeno, avocado, cilantro, and yogurt.



Pita Pizza

Total Time: 18 min.
Prep Time: 10 min.
Cooking Time: 8 min.
Yield: 4 servings
Ingredients:
4 (6½-inch) whole wheat pitas
¾ cup all-natural spaghetti sauce, no salt added
2 fresh basil leaves, chopped
2 oz. shredded mozzarella cheese (½ cup)
¼ medium onion, sliced
1 medium yellow bell pepper, sliced into rings
Preparation:
1. Preheat oven to 350° F.
2. Top pitas evenly with spaghetti sauce, basil, cheese, onion, and bell pepper.
3. Place pitas on baking sheet. Bake for 10 to 12 minutes, or until cheese is melted.



Turkey Chili

Total Time: 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 6 servings
Ingredients:
1 tsp. olive oil
1 large onion, chopped
1 medium red bell pepper, chopped
1 medium yellow (or orange) bell pepper, chopped
1 lb. raw 93% lean ground turkey
1 (28-oz.) can chopped tomatoes
2 cans (15-oz. each) kidney beans, rinsed, drained
1 tsp. chili powder
½ tsp. sea salt
Crushed red peppers (to taste; optional)
12 Italian parsley sprigs, chopped
Preparation:
1. Heat oil in a large saucepan over medium-high heat.
2. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is soft.
3. Add turkey; cook for 4 to 5 minutes, or until turkey is browned
4. Add tomatoes, beans, chili powder, salt, and red peppers; cook, stirring frequently, for 10 to 15 minutes.
5. Divide chili into 6 serving bowls and garnish with parsley if desired.





7 Layer Dip

Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 10 servings
Ingredients:
2 medium ripe avocados
2 Tbsp. fresh lime juice
1 dash sea salt (or Himalayan salt)
1 dash ground black pepper
8 oz low-fat plain Greek yogurt
2 tsp. all-natural taco seasoning, no salt added
1 (15-oz) can nonfat refried beans, warm
4 medium tomatoes, chopped
1 yellow pepper, chopped
1 bunch green onions, ends trimmed, sliced thin
2 Tbsp. shredded cheddar (or pepper jack) cheese (½ oz)
Preparation:
1. Mash avocados in a medium bowl.
2. Add lime juice, salt, and pepper; mix well. Set aside.
3. Combine yogurt and taco seasoning in a medium bowl; mix well. Set aside.
4. Top serving platter with beans, avocado mixture, yogurt mixture, tomatoes, peppers, green onions, and cheese.
5. Serve with baked tortilla chips.





 Tortilla Chips

Total Time: 20 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 10 servings (1.5 tortillas or approx. 9 chips, depending on how they’re sliced)
Ingredients:
15 corn tortillas, cut into wedges
Nonstick cooking spray
1 tsp. sea salt (or Himalayan salt)
Preparation:
1. Heat oven to 375° F.
2. Lightly coat both sides of tortillas with spray. Arrange in a single layer on two baking sheets. Bake for 10 to 15 minutes, or until crisp.
3. Sprinkle with salt.



Sweet Potato Fries

Total Time: 45 min.
Prep Time: 5 min.
Cooking Time: 40 min.
Yield: 3 servings
Ingredients:
2 large yams, peeled, cut into ½-inch thick lengthwise batons
2 Tbsp. extra-virgin olive oil
1 Tbsp. chili powder
Sea salt (to taste; optional)
Preparation:
1. Heat oven to 400° F.
2. Place sweet potatoes in a large bowl. Drizzle with oil; toss gently to coat.
3. Season with chili powder and salt; toss gently to coat.
4. Spread potatoes in a single layer on a baking sheet lined with parchment paper.
5. Bake for 20 to 30 minutes, turning once, until brown and tender.
6. Cool for 5 minutes before serving.





Chocolate, Peanut Butter, and Banana Quesadilla
Total Time: 15 min.
Prep Time: 10 min.
Cooking Time: 5 min.
Yield: 1 serving
Ingredients:
1 (6-inch) whole wheat tortilla
1 Tbsp. all-natural smooth peanut butter
½ large banana, thinly sliced
1 Tbsp. dark chocolate (or semi-sweet) morsels
Preparation:
1. Spread half of tortilla with peanut butter.
2. Top peanut butter with banana and chocolate morsels. Fold tortilla in half; cook in medium nonstick skillet over medium-high heat, for 4 to 5 minutes, turning once, until chocolate is melted and tortilla is golden brown.





 Avocado Brownies

Total Time: 51 min.
Prep Time: 15 min.
Cooking Time: 36 min.
Yield: 12 servings, 1 brownie each
Ingredients:
Nonstick cooking spray
1 medium ripe avocado, mashed
¼ cup extra-virgin coconut oil, melted
1 large egg, lightly beaten
½ cup pure maple syrup
1 tsp. pure vanilla extract
¾ cup unsweetened cocoa powder
½ tsp. sea salt (or Himalayan salt)
¼ cup gluten-free flour
⅓ cup dark chocolate chips
Preparation:
1. Preheat oven to 350° F.
2. Line an 8 x 8-inch baking pan with aluminum foil. Lightly coat with spray. Set aside.
3. Combine avocado, oil, egg, maple syrup, and extract in a medium bowl; mix well. Set aside.
4. Combine cocoa powder, salt, and flour in a medium bowl; mix well.
5. Add cocoa powder mixture to avocado mixture; mix well.
6. Add chocolate chips; mix until blended.
7. Pour batter into prepared pan; spread to make even.
8. Bake for 33 to 36 minutes, or until toothpick inserted in center comes out clean.
9. Cool for an hour before removing from pan. Cut into 8 squares.

Nina Pears

Brownie Cupcakes- No sugar/No Flour

These dark chocolate muffins are delicious and surprisingly healthy.
You can have your cake and eat it too! Eating clean and healthy doesn't have to mean you can't enjoy yourself and indulge. There is no added sugar and no flour in this recipe. They are totally kid approved and they can not tell the difference. Give them a try. I can't promise that you will not want to eat them with vanilla ice cream though. If you do, try the no added sugar vanilla coconut ice cream!

Total Time: 22 min.
Prep Time: 20 min.
Cooking Time: 12 min.
Yield: 12 servings, 1 cupcake each

Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup pure maple syrup or honey
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
1 tsp. pure vanilla extract
1/3 cup dark chocolate chips

Preparation:
1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Divide batter among 12 prepared muffin cups.
5. Top each muffin with about four chocolate chips; push into batter.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!

Nina Pears