healthy

Makes: 20 bars

Prep time: 25 minutes
Cook time: 10 minutes

Per bar: 155 cal, 8 g fat, 19 g carbs, 5 g sugar, 3 g protein

Ingredients:

2 cups rolled oats
1/2 cup shredded, unsweetened coconut
1/2 cup pecans, chopped
1/3 cup dates
1/4 cup coconut oil
1 teaspoon vanilla
1/3 cup honey
1 tablespoon cinnamon
1/2 teaspoon nutmeg
1 cup dried apples, chopped

Directions:

1. Preheat the oven to 350°F.
   1. Place the oats in a blender or food processor and pulse for 5 to 10 seconds.
   1. On a baking sheet, combine the oats, shredded coconut and pecans and toast in the oven for approximately 10 minutes, stirring after 5 minutes to ensure mixture does not burn. Once golden in color, remove from the oven.
   1. Place the dates in a food processor and blend until they fully combine and form a paste-like consistency.
   1. In a sauce pan over medium heat, combine the coconut oil, honey and vanilla. As the liquid heats up, begin to stir the date paste until it becomes well-combined with the mixture.
   1. In a bowl, combine the toasted oat mixture, chopped apples, cinnamon, nutmeg and hot liquid from the stove. Stir until completely mixed.
   1. Firmly press the mixture into a baking tray lined with parchment paper. Cover with plastic wrap and refrigerate for at least two hours or until bars become firm.
   1. Remove from the fridge and cut into 20 bars. Store in an airtight container at room temperature for more crumbly bars, or in the fridge for firmer bars.

Read the original recipe here from Bigoven!

INGREDIENTS:

• 1/2 pound ground turkey
• 1 tablespoon unsalted butter
• 1 medium onion, chopped
• 2 medium carrots, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• 2 tablespoons all-purpose flour, wheat or gluten-free
• 1/2 teaspoon kosher salt
• Freshly ground black pepper
• 3 1/2 cups chicken broth
• 10 ounces Yukon Gold potatoes (2 medium), peeled and finely diced
• 1 (12-ounce) wedge cauliflower (1/4 of a large head), stem attached
• 1 3/4 cups sharp cheddar cheese
• 2 tablespoons chopped scallions, for garnish

DIRECTIONS:

1. In a large pot or Dutch oven, sauté over medium-high heat. Add the turkey and brown the meat, using a wooden spoon to break it into small pieces as it cooks, 4 to 5 minutes. Drain the meat and transfer it to a small bowl.
2. In the same pot, melt the butter. Add the onion, carrots, celery, and garlic. Cook, stirring, until softened, about 5 minutes. Add the flour, salt, and pepper to taste and cook, stirring, for 1 minute to cook the flour. Return the turkey to the pot and add the chicken broth, potatoes, and cauliflower and stir.
3. Transfer the cauliflower and 1 cup of the liquid to a blender and blend until smooth. Pour the puree into the soup and stir well. Add the cheddar and stir until melted. Serve topped with the scallions.

NUTRITION INFORMATION

Yield: 6 servings, Serving Size: 1-1/2 cups

Freestyle Points: 7, Calories: 254 calories, Total Fat: 11.5g, Carbohydrates: 19g, Sugar: 5g, Protein: 20g

Read more at https://www.skinnytaste.com/cheeseburger-soup/#xfzDJUUhpLGVFzYU.99

Ingredients:

• 1 medium head cauliflower, stem removed
• OR 1 package fresh or frozen pre-riced cauliflower
• 3 teaspoons canola oil
• 2 large eggs, lightly beaten (1 egg white, optional)
• 3 cloves garlic, minced 
• One 1-inch piece fresh ginger, peeled and grated 
• 1 cup frozen mixed peas and carrots, thawed 
• 1/4 cup thinly sliced scallions
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons sesame oil 
• Optional add-in for more protein: 2 cooked chicken breasts, diced
• Hot sauce, for serving, optional

Directions:

1. Cut the cauliflower into chunks. Working in batches, pulse the cauliflower in a food processor until course in texture, like rice. This recipe uses about 4 cups of cauliflower rice. If you have any leftover, save it for another use.

1a. If you’re using pre-riced cauliflower move to step 2.

2. Heat a wok or large skillet over medium-high heat. Add 1 teaspoon of the canola oil. Add the eggs and quickly scramble. Transfer the eggs to a plate and set aside. Heat the remaining 2 teaspoons canola oil. Add the garlic and ginger and cook, stirring constantly, about 1 minute. Add the peas and carrots, scallions and cauliflower. Stir-fry until the vegetables are tender, about 5 minutes.

3. As the vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl. Stir the sauce and chicken into the cauliflower mixture. Cook an additional minute or 2. Stir the cooked eggs back into the mixture. Serve with hot sauce and additional soy sauce if desired.

Nutrition Information:

Yield: 4 servings, Serving Size: 1 1/3 cup

Amount per Serving:

• Calories: 108
• Total Fat: 3g
• Sodium: 868mg
• Carbohydrates: 14g
• Fiber: 6g
• Protein: 9g

Find the original recipe from Once Upon a Chef here!

Ingredients

• 2, 15 oz canned chickpeas drained and rinsed (about 3 cups)
• 1 red bell pepper chopped
• 1 cup chopped cherry tomatoes
• 1 cup chopped cucumbers
• ½ cup crumbled feta cheese
• ½ cup fresh basil and/or parsley
• ¼ cup chopped red onion
• ¼ cup kalamata olives
• ¼ teaspoon sea salt
• ¼ teaspoon pepper
• Dressing
• 2 Tablespoons red wine vinegar
• juice of 1 lemon about 3 Tablespoons
• 2 small garlic cloves minced
• 1 teaspoon Dijon mustard
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ½ teaspoon black pepper
• ¼ cup olive oil

Instructions

• Make dressing: place all ingredients for the dressing except olive oil. Blend and then slowly add in olive oil while blending on low. You can also do this with an immersion blender. Set aside.
• Prep salad: Add all ingredients into a large bowl and toss. Add dressing and toss again. Serve immediately or let the salad chill in the fridge before serving.

Nutrition

Serving: 1/6 of recipe | Calories: 388kcal | Carbohydrates: 37g | Protein: 16g | Fat: 21g

Read the original recipe from Eating Bird Food here!

Ingredients

• 16 large eggs beaten
• 1 1/2 lb ground turkey
• 2 tbsp avocado oil
• 1/2 onion diced
• 1 green bell pepper diced
• 2 green onion finely sliced
• 1 can 14 oz artichoke hearts, chopped
• 2 cups packed fresh baby spinach, plus extra for the top
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp oregano
• salt and pepper

optional

• cheese (ex, fresh parmesan and goat cheese)

Instructions

1. Preheat your oven to 375 degrees Fahrenheit.
2. Heat the oil in a sauté pan on medium heat. Add the onion and bell pepper and give it a quick stir. Add the ground turkey and use a large spoon to break up the turkey.
3. Add the spices, salt and pepper and stir to combine everything. Cook for approximately 10 minutes, or until there’s no liquid in the pan and the meat is cooked through and browned.
4. Add the spinach to the meat mixture and stir for 1-2 minutes or until the spinach just starts to wilt.
5. Transfer the meat to a 9×13-inch casserole dish and evenly cover the bottom. Top with the artichoke hearts and beaten eggs. Optional: you can add some cheese at this stage.
6. Sprinkle the green onion and a handful of spinach on top.
7. Cook the casserole in the oven for 40-45 minutes, or until cooked through.
8. Before serving, garnish with parmesan cheese (optional) and an extra sprinkle of pepper.

Nutrition

Calories: 184.7kcal | Carbohydrates: 6.2g | Protein: 13.9g | Fat: 11.7g 

Find the original recipe from Down Shiftology here!