Wrap with Nitrite Free Deli Meat and Veggies

 Serves: 4  Prep Time: 15 m Ingredients 4 teaspoon – mustard 1/2 ounce – cream cheese 4 medium – tortilla, whole wheat 1 medium – cucumber 2 medium – carrot 8 slice – Nitrite Free deli meat, sliced 1 cup – spinach SERVE WITH: 4 medium – tangerine (mandarin orange) Directions Spread mustard and cream cheese onto…

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6 Veggie Caviar

6 veggie caviar

This take on the recipe is substantial enough to serve as a stand-alone side, and it also makes a great salad topper. Kids love to scoop it up with blue corn chips (or any crackers you have on hand), as a hearty after-school snack. With 6 veggies in every bite, it’s a winner for parents and for kids!…

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Pizza Hummus

pizza hummus

Serves: 4 (Yields: About 1 1/2 Cups) Cook time: 10 minutes Ingredients 1 can – white beans 2 tablespoon – tomato paste, canned 1 tablespoon – red wine vinegar (or lemon juice) 2 tablespoon – Tahini 2 tablespoon – olive oil 1 clove – garlic 1/2 teaspoon – salt 1/8 teaspoon – red pepper/chili flakes TOPPINGS: 2…

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Chicken Salad Celery Sticks


Your favorite make-ahead dinner just got a little leaner! Chicken salad celery sticks have all the delicious flavor of chicken salad sandwiches, but now on celery instead of bread. A fresh, high-protein meal for the whole family   Serves: 4 Servings Ingredients 2 cup – Chicken Breast, cooked, chopped 3 tablespoon – green onion 1 stalk – celery…

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Sun Dried Tomato Basil Pinwheels


Creamy Sun-Dried Tomato Basil Pinwheels are perfect for picnics, potlucks, road trips or snacking at home! No cooking or baking, just a delicious sandwich in 5 minutes! Make these for yourself or for kids’ lunches. Three tips for making the perfect pinwheels: The biggest trick is to spread your filling all the way to the…

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90 Second Taco Soup Recipe


Did you know that you can make soup in your high-speed blender (like Vitamix or Blendtec)? Try this delicious taco soup. You can eat this soup as a side dish or a snack, but if you want to make this a stand-alone dinner dish you can add some toppings to it to make it more hearty.…

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Easy Cabbage Salad

easy coleslaw salad

Ingredients DRESSING: 1/3 cup – yogurt, plain (use vegan options if dairy is a problem) 1/3 cup – olive oil 3 tablespoon – apple cider vinegar 3 tablespoon – maple syrup, grade B 2 teaspoon – poppy seeds (optional but adds colour and crunch) 1/2 teaspoon – mustard, ground SALAD: 8 cup – shredded veggies, bagged (such as…

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4 Ingredient Pesto Recipe

easy four ingredient spinach pesto

(For kids, call it: Green Goblin Pasta :)) This easy recipe is a two in one! You can make it for yourself during the ovulatory phase and your kids will get their veggies along with some pasta. You can mix this pesto with any grain, whole wheat or gluten-free pasta. It works with pretty much anything.…

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Shopping List For Luteal Phase

Food goals for the luteal phase: In this phase, energy levels may be lower so it is important to eat well and make time for food. The food groups that were important in the ovulation and follicular stages are still important. However, foods that are high in B vitamins and vitamin C, plus foods that…

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Shopping List For Ovulation Phase

Food goals for the ovulation phase: During this phase, steady energy throughout the day is essential, so it may be best to include more fiber-rich vegetables, healthy fats, and protein. Carbohydrates in the form of squashes or sweet potatoes are also ideal sources of fuel. The same foods from the previous phase are important in…

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