Buffalo Cauliflower Bites

 With the Super Bowl being less than a week away, we felt like it was time to share this buffalo cauliflower bite recipe! Sooo good, easy and husband approved!! *The coating can also be used for chicken bites as well!

4 cups cauliflower florets (~1 medium head)
1 cup @bobsredmill superfine almond meal
1 tablespoon garlic powder
1/2 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon pepper
2 large eggs
1/2 cup Franks Hot Sauce

Preheat oven to 400ºF and spray a baking sheet with olive oil cooking spray.
Prep cauliflower, but cutting into “wing-sized” pieces. Set aside.
Make rub my mixing together almond flour, garlic powder, smoked paprika, salt, and pepper. Transfer into a gallon-sized bag.
Then, crack 2 eggs in a bowl and whisk.
Dip cauliflower into the egg mixture and thoroughly coat. Then transfer into gallon-sized bag. Repeat with all pieces of cauliflower.
Shake bag so that the cauliflower gets coated with rub.
Transfer cauliflower onto...

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5- Ingredient Almond Butter Cookie Dough Bites

dessert snack sweet treat Jan 26, 2019


These 5 -ingredient Almond Butter Cookie Dough Balls are perfect for your sweet tooth! Quick, simple, vegan and gluten-free! What is YOUR favorite dessert you would like to see “lightened” up!? 

1 cup almond butter or nut butter of choice
1/4 cup maple syrup
1/2 cup @bobsredmill almond flour
1/2 tsp pure vanilla extract
1/4 cup @enjoylifefoods mini chocolate chips


Mix together almond butter, maple syrup, and vanilla extract until combined, then add in almond flour and chocolate chips, mix. Use a teaspoon to scoop out dough and roll into a ball using your hands. Place on a baking sheet with parchment paper and place in fridge covered with plastic wrap over night... or eat right away! Enjoy!

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Greek Pasta Salad

Uncategorized Jan 09, 2019

Did you know that in Mediterranean countries such as Greece, southern Italy, and Spain, the rate of neurodegenerative diseases such as Parkinson’s and Alzheimer’s is low? Scientist say it is due to their diet, specifically a diet that includes tons of extra virgin olive oil! The brain is rich in monounsaturated fats, which form the brain’s myelin sheath and guess what olive oil is? A monounsaturated fat! Makes sense right!?  That’s why the dressing in this Greek pasta salad is mainly extra virgin olive oil! 

@eatbanza shells
1/2 an English cucumber
Handful of cherry tomatoes
1 organic red bell pepper
Few sprinkles of feta
1- 2 garlic cloves, minced
olive oil (enough to coat)
Fresh squeezed lemon (1/2 a lemon)
Dash of red wine vinegar

Boil water and add @eatbanza (recommend using a deep pot and turning down the temp once pasta is in to reduce foaming)
Chop vegetables and olives.
Drain pasta and rinse. Add vegetables,...

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Creamy Pumpkin Mac and Cheese

cheese dinner macaroni pumpkin Jan 04, 2019

LIQUID GOLD!!! Seriously... this Mac and cheese is the bestttt and guess what!? It’s lightened up by adding a little pumpkin to the mix! The pumpkin gives it a nice creamy texture which means less butter and cheese but NOT less taste! We used @eatbanza shells to add more protein... they never let us down, and this recipe won’t either!


1/2 of 15 oz. can 100% pumpkin purée
olive oil cooking spray
1 1/2 teaspoons olive oil
3/4 teaspoon kosher salt
1 box of @eatbanza shells
1 1/2 tablespoons butter
1/4 cup minced onion
2 tablespoons whole wheat or gluten-free flour
1.5 cups fat free milk or milk of choice
2/3 cup reduced sodium chicken or vegetable broth
5 ounces fresh grated sharp cheddar
4 ounces fresh grated Gouda
Sprinkle of parmesan
salt & pepper to taste


Bring a large pot of salted water to a boil. Cook pasta according to directions.Drain spray with a little olive oil and set to the side. (Make sure to turn water temperature down after placing...

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Easy Minestrone Soup

dinner easy minestrone soup Dec 29, 2018

Who doesn't love a good soup!? Especially when it is easy! You probably have most of these ingredients or something similar to it in your kitchen already. So if you are looking for a way to use up those veggies before they go bad, making a soup like this or something similar is a great way to do just that! You can even freeze it for meals later! 

1 cans (14.5 oz) diced tomatoes
2 tablespoons tomato paste
1 parmesan rind (optional)
4 cups chicken stock
2 cups water
1 cup carrots, diced
1 1/4 cup celery, diced
1 1/2 cup white onion, diced
4 – 5 cloves garlic, minced
1 teaspoon dried oregano
1 sprig rosemary (or 1/2 teaspoon dried)
2 bay leaves
salt and pepper to taste
1 can (15 oz) red kidney beans, drained and rinsed
1 1/2 cups zucchini, diced
1 1/2 cups @eatbanza shells
Finely shredded Parmesan cheese, for serving (or Romano (optional)

Add the diced tomatoes, tomato paste,parmesan rind, beans, zucchini, chicken stock, water, carrots, celery, onions, garlic,...

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Chicken Cous Cous Soup

chicken couscous dinner soup Dec 14, 2018
If you are ever feeling a little under the weather and need something warm and satisfying, this chicken cous cous soup really hits the spot. Packed with anti-inflammatory ingredients like ginger, turmeric and garlic it’s just what the doctor ordered!  So good, even if you aren’t feeling under the weather! We used rotisserie chicken to speed up the process, because let's face it..we're moms and "we ain't got time for that!"

  • 1 tablespoon avocado oil or olive oil
  • 6 cloves of garlic, minced
  • 1 yellow onion, diced
  • 2 large carrots, thinly sliced
  • 2 celery stalks, roughly chopped
  • 1 tablespoon fresh grated ginger
  • 1 tablespoon fresh grated turmeric (or 1 teaspoon ground turmeric)
  • 6 cups low sodium chicken broth
  • 1 rotisserie chicken
  • 1 teaspoon freshly chopped rosemary
  • 1 teaspoon freshly chopped thyme, stems removed
  • ½ teaspoon salt
  • Freshly ground black pepper
  • 1 cup pearl or Israeli couscous

  1. Place a large dutch oven or pot over medium...
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Peaches "n" Cream Pancakes

breakfast pancakes Dec 10, 2018

We absolutely love making pancakes especially when they have extra protein! Thanks to Kodiak Cakes, 14 gams of protein are in one serving. Protein helps to stabilize blood sugars and keep us full which, is why it is important if you are trying to make health changes such as weight loss or blood sugar control. We added a little vanilla Greek yogurt, pecans, and slow-cooked peaches for a touch of sweetness and even more protein! 


1 box Kodiak Cake buttermilk mix

3 TBS vanilla Greek yogurt ( 1 TBS per pancake)

 sprinkle ofchopped pecans

1 peach, medium

drizzle of 100% pure maple syrup



Make pancakes according to box directions. Once done, set aside and in a small skillet on low-medium heat, place sliced peaches, a sprinkle of cinnamon and maple syrup until slightly caramelized. Top pancakes with yogurt, peaches, and pecans. Enjoy!

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Olive Oil Lemon Pasta

dinner pasta Dec 10, 2018

Simple, refreshing and delicious! Olive oil and lemon with a little herbs can make the BEST sauce! This will give you total Mediterranean vibes! As always, we used our fav Banza rotini to pack in some protein! Perfect for a meatless meal to add to your week. 


1 box of Banza rotini 

1 bag frozen peas

Handful of arugula

1 shallot, diced

A sprinkle of dried parsley

A sprinkle of oregano 

A few dashes of garlic powder

2 lemons, juiced

1/4 cup olive oil

Salt + pepper

Feta cheese 


Boil water for your pasta. While the water is heating up, chop the shallot.

Once the water is boiling add your pasta and cook to low (banza will foam). When the pasta is about 1 minute away from being done, add the peas to the pot for 2 minutes.

Strain and place into a large bowl.

Pour the olive oil over the pasta & peas.

Add the lemon juice & arugula. Mix.

Add the shallot, parsley, oregano and garlic powder. Mix.

Season with salt &...

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Asian Glazed Salmon Bowl

dinner salmon Dec 10, 2018


Did you know that it is recommended to eat fish 2-3 times per week!?  Particularly fish that are high in omega-3-fatty acids. No worries, if you are saying to yourself "I definitely don't do that" we can help by starting here! This Asian glazed salmon recipe is simple and delicious... your kids will probably even like it! Pair it with cauliflower rice, avocado and whatever veggies you would like for a full meal!



1 salmon fillet

Avocado or Olive Oil

Coconut aminos (game changer and at most stores) 

Sesame oil 

Garlic powder

Onion powder 



Cauliflower rice with one egg


EBTB seasoning


Heat skillet on stove with oil. Place salmon fillet skin side down. Drizzle a little more oil on fillet. Sprinkle with seasonings, a splash of coconut aminos and a drizzle of sesame oil. Spoon sauce in skillet onto salmon to make a glaze. Let sit for a few minutes. Flip salmon and repeat process. Cook...

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Chicken Zoodle Pho

dinner pho soup Dec 10, 2018

HELLOOO WINTER!!! Well we woke up to ice and 28 degree weather, so I was craving a big bowl of this chicken zoodle pho. Even though it looks fancy, no worries, it isn't! This soup is made with bone broth which, contains protein and a healthy dose of collagen to fill you up and MAYBE even help your hair, skin and nails! Recipe below!


1/2 tablespoon coconut oil

1 tablespoons minced fresh ginger

1 tablespoons minced garlic

1 quart @bonafideprovisions chicken bone broth

1 zucchini, zoodled 

1 summer squash, zoodled 

2 small bok choy

2TBS Asian micro greens (optional)

1 store-bought rotisserie chicken, meat shredded

Fresh cilantro

Red pepper flakes

Dash of salt


In a medium saucepan, heat the oil over medium heat. Add the ginger and garlic and sauté until fragrant, 1 to 2 minutes. Add the broth and dash of salt. -Bring to a boil, and cook for 2 to 3 minutes, or until cooked through.

In a bowl, layer the veggies and top...

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