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With all the snow lately I’ve been on a soup kick!

Give this a shot…

Enjoy xo Jen

Ingredients

• 2 teaspoons extra virgin olive oil

• 1 cup onion peeled, 1/2” diced

• 1 cup carrots peeled, 1/2” diced

• 1 cup celery peeled, 1/2 diced

• 1 tablespoon garlic peeled and minced

• 3 cups garbanzo beans low salt, drained and rinsed

• 2 tablespoons tomato paste

• 2 cups diced tomato

Falafel Seasonings:

1 1/2 t. ground coriander, 1 1/2 t. ground cumin, 1/4 t. black pepper, 1/4 t cinnamon, 1/8 teaspoon ground cloves and 1/4 t. Kashmiri ground chili*

• 3 1/2 cups chicken or vegetable broth

• 1 cup tuscan kale cut into 1/4” pieces

• 3 tablespoons parsley chopped

Optional Add-Ins:

• 3 tablespoons parmesan cheese shaved

• 1 tablespoon celery leaves chopped

• drizzle of Extra Virgin Olive Oil

Instructions

• To a large soup pot or dutch oven add 2 teaspoons evoo, set heat to medium-low. When warm, add onion, celery and carrots and cook for 5 minutes to soften a little. Add the 6 Falafel spices and garlic, give a big stir, cook one minute.

• Add 3/4 cups of chickpeas and 1/2 cup broth, bring to a simmer, cook one minute. Use a potato masher and mash* the chickpeas into vegetables. (This will thicken the soup and add body.

• Add the tomatoes paste, still at medium-low heat, give a big stir to incorporate. Add the tomatoes and their juices- bring to a boil, then lower to a simmer. Add remaining chickpeas and 3 cups chicken broth. Stir and cover. Cook at a steady simmer for 20 minutes.

• Before serving, add the sliced kale and chopped parsley. Cook over low heat 3 minutes to soften the kale. Taste for salt (will depend on the saltiness of your broth.)

• Serve in individual bowls. Top with shaved parmesan on each and add some celery leaves and a dash of evoo if desired.

These are SO good and have a nice little kick! Enjoy xo Jen

Ingredients

• 2 teaspoons olive oil

• 1/2 small red onion, diced (1 cup)

• 1 red bell pepper, seeded and diced

• 1 cup drained, rinsed canned black beans

• 1/4 teaspoon chili flakes

• Salt and freshly ground black pepper

• 4 eggs and 4 egg whites

• 1/3 cup shredded pepper Jack cheese

• Nonstick cooking spray

• 4 (10 inch) whole wheat tortillas

• 1/4 cup reduced fat-free sour cream or 2 percent plain Greek yogurt

• 1/4 cup salsa

• 1 large tomato

• Hot sauce

Directions

Heat the oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes.

Add black beans and red pepper flakes and cook until warmed through, another 3 minutes.

Season with salt and pepper and transfer to a dish.

Whisk together the eggs and egg whites then stir in the cheese.

Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes.

Spread each tortilla with 1 tablespoon each sour cream (or yogurt) and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve. 🌯

These are SO amazing!!!

Enjoy xo Jen

Ingredients

• 3/4 cup protein powder

• 1/4 cup Tapioca flour

• 1 cup Powdered Monk Fruit

• 1/3 cup Dutch processed cocoa powder

• 1 cup Unsalted almond butter

• 1/2 cup Salted butter

• 2 large Eggs

• 1/2 tbsp Vanilla extract

Instructions

1. Preheat the oven to 350 degrees F)

2. Line an 8×8-inch baking dish with parchment paper.

3. In a large bowl, whisk together the protein powder, tapioca flour, monk fruit and cocoa powder

4. Mix in the almond butter, melted butter, eggs, and vanilla extract until smooth. The “batter” will be very thick and a little sticky.

5. Scoop the batter into the lined baking dish and spread evenly with a spatula. Bake for 28–35 minutes, until a toothpick inserted into the center comes out with a few crumbs on it

6. Let the protein brownies cool completely before slicing and serving.

Enjoy xo Jen 💛

This viral cottage cheese flatbread has been on my radar for a while and WOW was it delicious! Enjoy xo Jen

Ingredients

• 1 cup cottage cheese

• 2 large eggs

• ¾ tsp garlic powder

• Everything seasoning (to taste)

• Avocado oil spray

Instructions

1. Blend it smooth

Blend the cottage cheese, eggs, and garlic powder until completely smooth and creamy.

2. Prep your baking sheet

Line a large baking sheet with parchment paper and lightly spray with avocado oil spray.

3. Make perfect circles

Use a ladle or large cookie scoop to portion the batter onto the parchment.

Form round circles about 5–6 inches wide.

Use the back of a spoon to smooth into even circles.

Sprinkle Everything seasoning on top.

Tip: Leave space between each circle — they spread slightly.

4. Bake

Bake at 350°F (176°C) for 15–25 minutes, depending on thickness.

They’re done when the edges are lightly golden and the center is set.

(If thicker, add 5–10 minutes.)

5. Cool completely

Let them cool fully on the baking sheet so they firm up and stay flexible.

Enjoy as:

— (ready for fillings, wraps, or dips) 🫶

Now more than ever I need FAST healthy food! These are my go to’s every morning!

EGG WHITE MUFFINS

Spray muffin tin with non stick cooking spray

Layer with fresh spinach

Crack 1 egg white per muffin tin

Place thin slice of tomato on top

Cook for 15-20 min at 375!

BOOM!

Enjoy! xo jen

This Sheet Pan Greek Chicken is an easy dinner during these dark winter months!

Ingredients

• 3 small Yukon gold potatoes, chopped into 1-inch pieces

• 1 lb chicken breasts, diced

• 1 red pepper, diced

• 1 yellow pepper, diced

• 1 zucchini, thickly sliced

• 1 red onion, thickly sliced

• 2 tbsp olive oil

• 2 tbsp lemon juice

• 2 tbsp minced garlic

• 1 tbsp oregano

• 1 tsp salt

• ½ tsp black pepper

• ¼ cup crumbled feta cheese

Instructions

1. Preheat the oven to 400°F (200°C). Add the potatoes to a parchment-lined sheet pan, drizzle with a little olive oil, and season with salt and pepper. Bake for 15 minutes.

2. Add remaining ingredients (except feta) to the pan and toss well to combine. Bake for another 15 minutes, or until the chicken is fully cooked.

3. Remove from the oven, divide into 4 portions, top with feta cheese, and serve.

        Storage: Keeps well in the refrigerator for up to 5 days.

This one was a bit of an experiment but super tasty!

Enjoy! Xox, Jen

Ingredients

• 1 1/2 Tbsp olive oil

• 1 onion, chopped

• Kosher salt

• 1/2 medium butternut squash (about 12 oz), peeled and cut into 3/4-inch pieces

• 1 medium poblano pepper, cut into 1/4-inch pieces

• 2 cloves garlic, pressed

• 1 1/4 tsp ground cumin

• 1 canned chipotle in adobo, finely chopped, plus 1 Tbsp adobo

• 3 cups low-sodium vegetable broth

• 1 (14-oz) can diced fire-roasted tomatoes

• 1/2 cup quinoa, rinsed

• 1 (15-oz) can black beans, rinsed

• 1/3 cup cilantro, chopped, plus extra leaves for garnish

• 1/3 cup roasted pepitas

Directions

Step 1:

Heat the olive oil in a Dutch oven over medium heat. Add the onion and 1/2 teaspoon salt. Cook, covered, stirring occasionally, for 6 minutes.

Step 2:

Add the butternut squash and poblano pepper. Cook, stirring occasionally, for 4 minutes. Stir in the garlic and cumin; cook for 1 minute.

Step 3:

Stir in the chopped chipotle and adobo, then add the vegetable broth. Bring to a boil. When the edges of the pot begin bubbling, stir in the tomatoes and quinoa. Reduce heat and simmer gently, covered, until the quinoa is tender, 12–14 minutes.

Step 4:

Stir in the black beans and cook until heated through, about 3 minutes. Stir in the chopped cilantro. Serve topped with roasted pepitas and additional cilantro if desired.

🦃✨ Thanksgiving Leftover Crunch Wraps

The BEST way to switch things up with your Turkey Day leftovers!

These are so good, you’ll want them all year long—not just after Thanksgiving!

Ingredients

• 4 large flour tortillas (I used Joseph’s flax wraps)

• 1 cup leftover green beans

• 1 ½ cups shredded leftover turkey

• 1 cup leftover cranberry sauce

• 1 cup shredded white cheddar (I used vegan cheese)

Directions

1. Layer each tortilla with green beans, turkey, cranberry sauce, and cheddar.

2. Fold the tortilla around the center to create pleats. Flip the wrap upside down so the pleats stay closed.

3. Heat a thin layer of olive oil in a nonstick pan over medium heat.

4. Place each crunch wrap seam-side down and cook for 3–5 minutes, until golden and crispy.

This is soooooo delicious — but warning… your house will smell like a 💨😂

Enjoy! xoxo Jen

🧂 Marinade

• 1/4 cup olive oil

• 1 teaspoon salt, plus more to taste

• 1/4 teaspoon black pepper

• 1/4 teaspoon sweet paprika

• 2 teaspoons fresh thyme

• 2 tablespoons Dijon mustard

• 1 tablespoon honey

• 1 tablespoon apple cider vinegar

🍗 Chicken Sausage & Veggies

• 1 lb chicken apple sausage (5 links), sliced into rounds

• 1 lb sweet potatoes, peeled and diced

• 1 small to medium red onion, cut into large chunks

• 16 oz Brussels sprouts, halved

• 5 cloves garlic, minced

• Chopped parsley & green onion for serving

👩‍🍳 Instructions

1. Preheat oven to 425°F (220°C).

2. Make the marinade: Whisk together all marinade ingredients until smooth.

3. Add the sausage, sweet potatoes, red onion, Brussels sprouts, and garlic to a large mixing bowl. Pour in the marinade and toss well to coat.

4. Spread everything onto a parchment-lined sheet pan in a single layer. Place Brussels sprouts cut-side down.

5. Bake for 25–30 minutes, tossing halfway, until potatoes are tender and everything is golden.

6. Remove from the oven and sprinkle with parsley and green onion.

This is back in the rotation!

I pre-make it, toss it in the fridge, and reheat for a quick breakfast.

Enjoy! xoxo — Jen

Ingredients

• 1 tablespoon unsalted butter or coconut oil

• 1 red bell pepper, diced

• 1 cup egg whites (or the whites of 8 large eggs)

• 2 green onions, finely chopped

• ½ teaspoon Italian seasoning

• ¼ teaspoon kosher salt

• 1 ½ cups roughly chopped spinach

• 2 tablespoons shredded cheddar

• Hot sauce (optional, for serving)

• Sliced fresh avocado (for serving)

Instructions

1. Preheat the oven to broil.

2. Heat an 8-inch nonstick, oven-safe skillet over medium heat. Add the butter.

3. Once melted, add the red bell pepper and sauté for 6–8 minutes, until softened.

4. Meanwhile, whisk the egg whites in a bowl until lightly frothy.

5. Add the Italian seasoning, salt, and green onion to the skillet. Cook for 30 seconds.

6. Add the spinach a little at a time, stirring as it wilts (1–2 minutes).

7. Slowly pour in the egg whites. Let cook undisturbed until the edges begin to set.

8. Using a rubber spatula, lift the edges and tilt the pan so uncooked egg flows underneath. Continue around the skillet. Cook 1 more minute.

9. Sprinkle cheese on top, then transfer the skillet to the oven. Broil for 2–3 minutes until puffed and cooked through.

10. Slide onto a plate or board, cut into wedges, and serve hot with hot sauce and avocado.