Super Greens Pesto


1 cup Kale

1 cup Basil

1-2 Garlic Cloves

2 Tablespoons Parmesan Cheese

1/8 cup Olive Oil

1/4 cup Water

Salt and Pepper to taste


Remove stems of kale. Combine all ingredients in a food processor or blender. Pulse until coarsely chopped. 

For thinner pesto, add more oil/water. 


Mac N' Cheese


  • 1 pound – butternut squash
  • ¼ medium – onion
  • 1/2 tablespoon – olive oil
  • 8 ounce – macaroni pasta, dry
  • 2 ounce – cheddar cheese
  • 4 tablespoon – Parmesan cheese, grated
  • 1/8 cup – panko (Japanese bread crumbs)

1 Preheat oven to 425°F. Wash, peel, and cut butternut squash. Chop onion.
2 Toss the butternut squash and onions with olive oil and place onto a lined cookie sheet. Bake for 15-20 minutes until slightly browned.
3 While veggies are roasting, cook pasta according to package directions. Drain.
4 Once veggies are done, remove from oven and allow to cool slightly. Add to a blender and puree.
5 Mix together the macaroni, butternut squash puree, most of the shredded cheddar cheese, and most of the Parmesan.
6 Once fully mixed, place into an 8x8 oven-safe dish and top with remaining cheeses and Panko.
7 Bake for 10 minutes or until bubbly and slightly browned.
8 Place in a freezer safe container for later use. When ready to serve warm in the oven.

Tomato Basil Soup

Recipe adapted from Cooking Light
Serves: 4 servings

1 Tbsp olive oil
1½ cups chopped onion
3 garlic cloves, chopped
¾ cup fresh basil, chopped
1 (28 oz) can fire-roasted diced tomatoes, undrained
½ cup (4 oz) ⅓-less fat cream cheese, cut into cubes
1½ cups fat-free milk
¼ tsp. salt
¼ tsp. pepper

1. In a large saucepan over medium-high heat, heat olive oil and sauté the chopped onion for 3 minutes, until translucent. Stir in garlic and cook for an additional minute. Add tomatoes and basil, bringing to a boil. Stir in cream cheese until melted.
2. Place mixture in a blender or food processor and blend until smooth. Return to saucepan and stir in milk, salt and pepper. Return to medium-high heat and cook for 2 minutes.
3. Place into a freezer safe container and freeze for later use.

Homemade Pancake Batter Mix

3 cups flour, whole wheat
2 cup flour, all purpose flour
1 ¼ cup powder milk or instant milk
¼ cup sugar
1/8 cup baking powder
1 tablespoon salt

1 cup water
2 tablespoon butter
1 large egg

1. Put the first six ingredients in a big bowl. Mix together with a whisk. You can use all whole wheat flour if you want, or even try other whole grain flours.
2. Place in an airtight container. You can store this for up to 3 months.
3. When you are ready to make a batch of pancakes all you do is add 1 ½ cups of the dry mix, water, 2 tablespoons of butter and an egg.*
*Will make about 6-8 pancakes (smaller size). If you wish for thicker pancakes, add ¼ cup more mix to the batter.

Cranberry-Oatmeal Bars

Recipe adapted from Cooking Light
Serves: 24 servings

1 cup all-purpose flour (4 oz)
1 cup quick-cooking oats
½ cup packed brown sugar
¼ tsp. salt
¼ tsp. baking soda
¼ tsp. ground cinnamon
6 Tbsp butter, melted
3 Tbsp orange juice
Cooking spray

1⅓ cups dried cranberries (6 oz)
¾ cup light sour cream
½ cup granulated sugar
2 Tbsp all-purpose flour
1 tsp. vanilla extract
½ tsp. grated orange rind
1 large egg white, lightly beaten

1. Preheat oven to 325 degrees F.
2. To prepare crust, combine flour and the next 5 ingredients (through cinnamon) into a medium bowl. Stir well with a whisk until combined. Drizzle melted butter and orange juice over flour mixture, stirring until moistened (mixture will be crumbly). Reserve ½ cup of oat mixture. Press remaining oat mixture into the bottom of an 11 x 7-inch baking dish coated with cooking spray.
3. To prepare filling, combine cranberries, sour cream, granulated sugar, and remaining ingredients in a medium bowl, stirring well. Spread cranberry mixture over prepared crust and sprinkle reserved oat mixture evenly over filling.
4. Bake at 325 degrees F for 40 minutes or until edges are golden. Cool completely in a pan on a wire rack.
5. Once cool, cut into squares and place in a Ziploc freezer bag for later use.

Zucchini Oat Muffins

1 ½ cup flour (white or whole wheat)
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
½ teaspoon salt
1 large egg
½ cup pure maple syrup
1/3 cup almond milk, unsweetened
1/3 cup coconut oil
1 teaspoon vanilla extract
1 ½ zucchini
½ dry oats

1. Preheat oven to 350 degrees and grease a 12-cup muffin tin well.
2. Peel and grate zucchini.
3. In a large bowl add the flour, baking powder and soda, cinnamon, and salt. Use a whisk to combine well.
4. Make a well in the center of the dry mixture and add the egg, syrup or honey, milk coconut oil, and vanilla. Stir until the mixture comes together. Add the zucchini and oats and stir to combine.
5. Divide the mixture evenly between the 12 muffin cups. Bake for 16-20 minutes until a toothpick inserted into the center comes out clean. Remove from oven and let the muffins cool on a wire rack for 5 minutes.
6. Once cool, place in Ziploc freezer bags in desired amount for later use.

Veggie Egg Muffins

1 Tbsp olive oil
½ yellow onion, chopped
2 cloves garlic, minced
½ zucchini, shredded
1 red bell pepper, chopped
8 large eggs
2 cups arugula, roughly chopped
¼ cup shredded Parmesan cheese
Salt and pepper, to taste

1. Preheat oven to 375 degrees F. Coat a muffin tin with spray and set aside.
2. In a large skillet on medium heat, drizzle olive oil and sauté onion and garlic for about 4 minutes until tender and fragrant. Add in zucchini and red bell pepper, cooking an additional 2 minutes. Fill each muffin tin about ⅔ full with veggie mixture.
3. In a large bowl, whisk together eggs, arugula, cheese and salt/pepper and fill each muffin tin evenly, being careful not to over-fill.
4. Bake muffins for about 20 minutes, until they've risen and are slightly browned.
5. Once cooled, place into Ziploc freezer bags for latter use.

Banana Nut Protein Bars

Here is a quick (10 min prep & 10 min cook time)


½ Cup Banana (very ripe)

2 Whole Omega-3 Eggs

¼ Cup Cottage Cheese

½ Cup Rolled Oats

2 Cups Walnut Meal

6 Scoops Vanilla Protein Powder (Vega is my recommendation)

¼ tsp Baking Soda

1/8 tsp Salt

Olive Oil Cooking Spray


Preheat oven to 350 degrees F. Whisk eggs and then combine cottage cheese and banana. Combine oats, walnut meal, protein powder, baking soda and salt and stir until evenly mixed. Slowly add egg/banana mix to the dry ingredients until incorporated.  Lightly coat a 9x9 inch pan with spray and then transfer mixture into the pan. Bake 10-15 minutes (or until tooth pick comes out clean). Be careful not to over-bake as the squares will dry out. Cool, portion and store in the fridge or freezer, individually wrapped.

Baked Oats


  • 2 cups of organic mixed berries (can buy frozen)
  • ¼ cup honey or agave (optional)
  • 1 cup uncooked organic quick oats
  • ¼ cup chopped walnuts or pecans
  • ¾ tsp cinnamon
  • Pinch of salt
  • 1 cup whole milk or almond milk
  • 1 egg
  • 1 tsp vanilla extract
  • 2 tsp of Flax Seed
  • 2 tsp of Chia Seeds


  1. If you using frozen mixed berries- be sure to defrost.
  2. Mix all ingredients in a bowl.
  3. Preheat the oven to 375° F.
  4. Lightly grease a 8 x 8" or 9 x 9" ceramic baking dish with organic coconut oil. 
  5. Cook until golden brown and firm. Can be baked in a muffin tin for individual servings & frozen.

Kale, Quinoa and Black Bean Soup with Italian Sausage

This is one of my family's favorite soups. It is a hearty soup packed with nutrient ingredients. This soup also freezes well. So, double the recipe to enjoy now and later!

Serves: 6-8


  1 Tbsp. olive oil

 1 medium yellow onion, diced

 3 medium carrots, chopped

3 celery stalks, leaves included, chopped

 4 cloves of garlic, minced

 2 Field Roast Italian Grain Meat Sausage links, chopped

2 bunches of kale, washed, de-stemmed and chopped

 1 15 oz. can diced tomatoes, undrained

 1 cup of dry quinoa

 4 cups of vegetable broth

  4 cups of water (more if needed)

 1 1/2 Tbsp. dried Italian herbs

 1 15 oz. can black beans, drained and rinsed


1. Heat the olive oil in a large, heavy soup pot. Add the onions, carrots, and celery. Saute for about 5 minutes.

2. Meanwhile prepare the sausage, garlic and kale. Add in the sausage and brown, for about 5 minutes. Now, add the garlic and kale to the mixture, and saute for another 5 minutes, or until the kale has wilted.

3. Next, add the remaining ingredients excluding the beans and bring to a boil. Once it reaches a boil, reduce heat and simmer, uncovered for about 20 minutes. Stir occasionally.

4. While the soup is simmering mash half the beans with a fork, leaving the other half whole. Then, after the 20 minutes are up add them to the soup pot. Allow to simmer another 5 minutes.

5. Serve piping hot. Regarding the leftovers, more water or broth may need to be added as the veggies, beans and quinoa will soak up some of the liquid after time passes.

Recipe by Produce On Parade at