Laundry Sauce - One Bowl Method

I have made laundry sauce three times now. I think it is my favorite homemade laundry detergent. There is a variation out there where you just screw the mason jar on your blender to whip it up. Since I don't have a blender like that, I have been using this variation from "The White Silk Purse" >>>  go here to see that recipe ... But my version of this recipe simplifies the process even more.


I have broken down the measurements from the original recipe to make the process easier. I now make laundry sauce in a big glass bowl with an air tight lid. It sits overnight in the bowl, and I blend it in the bowl the next morning, and then put the sauce in glass when it is finished. This process is SO much quicker and cleaner.

INGREDIENTS: 

2 bars (5oz ea) fels-naptha soap, shredded

2 cups borax

2 cups arm & hammer laundry powder.

about 20-30 drops of essential oil (optional)

Put 6 cups of water in a large pot on the stove to heat. While water is heating, shred the fels-nappa soap. Some people use their food processors, I just do it by hand. Add the shredded fels-nappa soap to the pot of water that you have been heating on the stove. 

Stir constantly until soap melts. Don't let it boil over. Once fels-naptha is melted, turn off the heat and add the 2 cups of borax and 2 cups of washing soda. Mix until everything is dissolved. This step requires a bit of patients, but everything does eventually dissolve. 

While making the soap today, I was careful to measure out everything... to make it easier in the future to skip the a few steps in the original recipe that I linked above.

Recipe should make 9 cups of sauce. Pour sauce from pan, after it has cooled a little, into a large glass bowl. Pour 4 cups of water on top of the laundry mixture in the bowl. Cover bowl with a lid. Let mix sit overnight or at least 8 hours. Using this method you need a bowl with the capacity to hold 14-15 cups. This 12+ cup bowl was EXACTLY the right size... (First time I have used my fancy mother's day mixer and it was AWESOME!)

After sitting for 8 hours, remove lid and cut up the mixture. It will be gelled and separated like this.

Cut the gelled mixture into cubes to make it easier to blend. 

Blend it up. Add essential oils. I would probably add about 30-40 drops of DoTerra's lemon or on-guard... On-guard would be my first choice, but lemon is cheaper and a great germ killer and stain buster.

Always use high quality oils. I'm using the oils for their cleansing/ disinfecting properties, not for their scent.

Also, the whole reason I make laundry detergent is to help eliminate harmful chemicals from my home... so be careful not to just load your sauce up with chemicals from an inferior perfume just to get the benefit of a pretty smell. Use wool laundry balls in your dryer with a few drops of high quality EOs if a pretty smell matters to you. In the end, I don't think the scent from the EOs in the laundry sauce necessarily transfers to the clothes.

Finally,  pour finished laundry sauce into glass containers with lids. This batch fit perfectly into 4 glass quart size jars. Also, the dark green plastic canning doo-hicky on top of the glass jar in the above photo is such a mess saver. Before using it I had laundry soap all over my kitchen... Such a mess before... This thing is awesome. I got it at Ace Hardware near their canning stuff ... so worth the $2 investment.  

You will use 1 Tablespoon of sauce per load. I do at least a load of laundry a day, and a batch usually lasts me between 1-2 months.




Here is a quick recipe reference for yous.

INGREDIENTS: 

Water (6 cups, and then 4 cups)

2 bars (5oz ea) fels-naptha soap, shredded

2 cups borax

2 cups arm & hammer laundry powder.

about 20-30 drops of essential oil (optional)

SUPPLIES:

cheese grater (or food processor)

large pot

long stirring spoon

large bowl (15 cup capacity) with tight fitting lid - - (use glass if you will be adding EOs)

electric hand held or stand alone mixer

4 quart size glass jars. (Jars to hold 1 gallon or 128 fluid ounces or laundry sauce... don't necessarily need to be quart size)

METHOD:

1. Heat 6 cups of water in large pot

2. grate or shred 2 bars of fels-naptha soap

3. Slowly stir grated fels-naptha soap into 6 cups of heated water.

4. Stir with long spoon until soap has melted into heated water. Be careful not to boil, it might overflow

5. Turn down heat, or off altogether and add 2 cups of laundry powder and 2 cups of borax. Stir until everything is dissolved

6. Let mixture cool for a bit on stove... just enough so your glass bowl doesn't shatter. 

7. top glass bowl with a lid and let it sit 8 or more hours. 

8. After 8 hours the mixture will have gelled and separated a little. Cut the mixture and mix it a bit with a rubber spatula.

9. With a mixer, mix until everything is well combined. If you choose to whip it, your laundry sauce will have more volume and be fluffier. 

10. Add about 30 drops of essential oils during the mixing process

11. divide sauce into glass jars with lids

12. Use about 1 tablespoon of sauce to 1 load of laundry. (Confession, I usually use 2 tablespoons for a large load, but that is probably excessive).

13. If you are like me and your wet laundry sits a little too long in the washing machine, just Use wool dryer balls with a few drops of DoTerra's purify essential oil in the dryer. It is amazing... Purify totally pulls that stale laundry smell out of your clothes. Here is a DIY wool dryer ball post. Dryer balls also cut down on drying time and replace the need for chemical laden dryer sheets. 

Happy chemical free living.  

TF afternoon snacks

The Ultimate Caprese Salad

This "dressy" caprese salad will be a new favorite!

Serves: 5

Total Time: 7 min.

Ingredients

• 8-10 heirloom tomatoes
• 1 large handful of fresh basil
• 12 oz. mozzarella
• 1/2 cup balsamic vinegar
• 1/2 cup, crisp light-bodied white wine
• 2 tablespoons fresh lemon juice
• fresh cracked pepper
• sea salt

Directions

1. Using a tomato knife, cut tomatoes into medium sized wedges and place into a medium to large serving bowl.
2. Tear fresh basil leaves into halves or thirds and sprinkle over tomatoes.
3. Crumble mozzarella and sprinkle over tomatoes and basil.
4. Combine balsamic vinegar, white wine, lemon juice and 1/4 teaspoon of freshly cracked pepper in a small saucepan and bring to a boil.
5. Cook uncovered on high heat until the mixture thickens, about 3-4 minutes.
6. Remove mixture from heat and let cool.
7. Drizzle balsamic mixture over the tomatoes and add salt and pepper to taste.
8. Serve and enjoy!

Spinach & Artichoke Dip

Whether as a party snack or a personal snack, all will be sure to love this simple recipe!

Ingredients

• 2 tsp olive oil
• 2 medium shallots diced (about a 1/4 cup)
• 4 cloves of garlic minced (more or less to suite your taste)
• 5 cups Baby Spinach
• 1/2 cup unsweetened almond milk or alternative milk (no sugar added)
• 6 oz Greek yogurt
• 8 oz can quartered Artichoke Hearts packed in water- roughly chopped
• few dashes of hot sauce
• few dashes Worcestershire sauce
• salt & pepper to taste
• 3/4 cup shredded mozzarella cheese
• Whole grain chips or veggies

Directions

1. Pre heat oven to 425
2. Add Shallots and Garlic, saute until fragrant and golden brown.
3. Working in batches add spinach and allow to wilt. Transfer spinach mixture to a fine mesh sieve, drain pressing to release excess liquid. Set aside.
4. In the same pan, warm milk over high heat.
5. Add Greek yogurt and whisk until smooth. Add drained & chopped artichokes, spinach, hot sauce, Worcestershire sauce and 1/2 cup of shredded cheese. Stir to combine.
6. Transfer mixture to a baking dish - place baking dish on a rimmed baking sheet and bake for 20 minutes or until hot and bubbly. At the half way point (at the 10 minute mark) top dip with the additional 1/4 cup of cheese.
7. Remove from oven and allow to cool a bit prior to serving.
8. Serve with fresh (sturdy) veggies, or whole grain chips!

Southwestern Avocado Salad

This snack can be eaten with a whole grain tortilla, chips, or add some quinoa to the mix!

Ingredients

• 1 15.5 oz can black beans, rinsed and drained
• 9 oz frozen (or canned) corn, thawed
• 1 tomato, chopped
• 1 avocado, chopped
• 1/4 cup red or white onion, diced
• 1 scallion, chopped
• 1 lime, juice of
• 3 tbsp extra virgin olive oil
• 1 tbsp cilantro, chopped

• salt and fresh ground pepper
• Mexican chili powder, a few pinches

Directions

1. Combine beans, corn, tomato, onion, scallion, cilantro, chili powder, salt and pepper.
2. Mix with lime juice and olive oil.
3. Marinate in the refrigerator 30 minutes.
4. Add avocado before serving.

No Bake Granola Bars

Just grab and go!

Serves: 20

Total Time: 2 hrs.

Ingredients

• 2/3 cup coconut oil
• 2/3 cup coconut butter
• 2/3 cup honey
• 2 1/2 cups certified gluten free oats
• 1/3 cup nuts or raisins, optional

Directions

1. Line a 9x13 inch pan with parchment paper and set aside.
2. In a large microwave safe bowl, melt the coconut oil, coconut butter and honey. Whisk until combined and stir in the oats.
3. Press the oat mixture with nuts/raisins into the prepared pan and spread evenly over the bottom. Refrigerate until hardened, about two hours. When the granola is set, use the parchment paper to lift the granola bars from the pan. Slice into 20 bars.
4. Store bars in the refrigerator.

Quinoa Bites

Quinoa Bites

This is a convenient snack that will also be filling without ruining your healthy stride!

Ingredients

• 2 cups cooked quinoa (can substitute low-sodium broth for water)
• 2 large eggs
• 1 cup shredded carrot
• 2 stalks green onion, diced
• 2 cloves garlic, minced
• ¼ cup chopped fresh cilantro
• ½ cup grated Parmesan cheese
• 2 Tbs whole wheat flour
• ½ tsp seasoning salt
• ¼ tsp freshly ground pepper

Directions

1. Preheat oven to 350 degrees.
2. Mix together quinoa, carrot, egg, green onion, garlic, cilantro, cheese, flour, salt and pepper.
3. Distribute mixture into a greased mini muffin tin, filling each cup to the top (1 Tb each).
4. Bake for 15-20 minutes.

Pear Cucumber Flatbread

Whether you grill the flatbread or just just turn on the broiler, this can be a healthy snack or even a part of lunch to give you a refreshing and filling taste!

Serves: 4

Total Time: 15 min.

Ingredients

• 4 pieces whole grain flatbread
• 2 tablespoons olive oil
• 2 cups shaved cucumber (approx 2 cucumbers)
• 2 ripe pears, cored and thinly sliced lengthwise
• ½ cup toasted pinenuts
• ½ cup chevre cheese (soft goat cheese)
• sea salt to taste
• 2-3 tablespoons olive oil for serving

Directions

1. Preheat grill on medium high.
2. (or flatbreads can be toasted under the oven broiler, if preferred)
3. Brush 2 tablespoons olive oil on tops of the 4 pieces of flatbread.
4. Place oil side down on grill and cook 2-3 minutes or until grill marked and warmed.
5. Remove flatbreads and add toppings:
6. Layer cucumber slices, add pear slices, dabs of chevre cheese, sprinkle with toasted pinenuts.
7. Sprinkle with sea salt and drizzle with olive oil.
8. Serve and Enjoy!

Jalapeno Pineapple Guacamole

This is not only creamy, but sweet & spicy!

Serves: 1-2

Total Time: 10 min.

Ingredients

• 2 medium avocados, peeled, pit removed
• 1 lime, juiced
• 2 Tablespoons red onion, finely chopped
• 1/2 Cup pineapple, chopped
• 1 Tablespoon jalapeno, chopped, seeds removed
• 1 small garlic clove, minced
• 2 Tablespoons cilantro, roughly chopped
• salt

Directions

1. In a medium bowl, mash the avocados with a fork.
2. Then add in the lime juice and red onion, and continue to mix with a fork.
3. Add the pineapple, jalapeno, garlic and cilantro and mix well.
4. Add salt to taste.
5. Serve immediately!

Cucumber Salad

Cool off in the summertime heat with this chill dish!

Serves: 4

Total Time: 5 min.

Ingredients

• 1 pound Persian or English hothouse cucumbers, thinly sliced
• 6 scallions, chopped
• 3 tablespoons sesame oil
• 2 teaspoons white wine vinegar
• 1 tablespoon sesame seeds
• Pinch red pepper flakes
• Pinch of Kosher salt

Directions

1. In a large bowl, combine cucumbers and scallions.
2. In a small bowl, whisk together sesame oil and white wine vinegar. Pour over cucumbers and toss to coat. 
3. Stir in sesame seeds, red pepper flakes, and salt. 
4. Let sit for 10 minutes before serving.

Chocolate Peanut Butter Pie

Can you believe this dessert doesn't have any refined sugar? YUM.

Serves: 8

Total Time: 60 min.

Ingredients

For the Base

• 2/3 cup Manitoba Harvest Hemp Hearts
• 8 dates
• 1 cup quick cooking oats
• 2/3 cup raw almonds
• 2 tbsp raw honey

For the Filling

• 1 can coconut milk, refrigerated until separated – use only the top white, thick layer
• 1/2 large avocado, or one small
• 1 cup peanut butter
• 10 dates, soaked in boiling water, skin removed
• 2/3 cup cacao

Directions

For the Base

• Add all of the base ingredients to a food processor and pulse until ground up and a crumbly mixture forms. It should stick together easily when you push it down with a spoon. Do not over process as the mixture will go too smooth.
• Prepare your pan by cutting out a circle of parchment paper the size of the base to set inside.
• When your base mixture is ready, set the parchment paper circle inside a 9 inch tart shell or a 9 inch spring form pan, and dump the hemp heart base mixture on top. Spread it out evenly with your hands, pushing some up the sides to make the pie edge, and then pressing it firmly into place all over the pan.
• Set the base in the fridge to harden.

For the Filling

• Add the coconut cream (top layer of the can of refrigerated coconut milk), cacao, dates, avocado and peanut butter to the bowl of a food processor and process until smooth and creamy, scraping often. It should be thick, with no lumps in it.
• When the filling is finished, pour it into the base, smooth it out and return the pie to the fridge to set for two hours. Leave in the fridge until ready to serve.
• Just before serving, garnish with chocolate and hemp hearts and slice using a warm knife.
• Store leftovers covered in the fridge.

Mango Carrot Juice

Just grab and go!

Serves: 1

Total Time: 5 min.

Ingredients

• Ripe mango – 1 cup
• Carrot – 1
• Dry ginger powder – 1/2 tsp
• Honey – 1 tbsp
• Water – 1 cup

Directions

1. In a blender combine all the ingredients apart from the honey. Once it has reached the consistency you like add honey accordingly and check for sweetness. You might not need all the honey as the sweetness in the mango will also do.
2. Pour into a glass of choice and add ice cubes if you like! The ice cubes help reduce the pungency of the ginger.

Home-made Hummus

Great to eat with veggies! Try spicing it up with some basil and sun-dried tomatoes for more flavor!

Serves: 4-6

Total Time: 10 min.

Ingredients

• 1 can chickpeas
• 1/2 cup fresh basil
• 3 T. sun dried tomatoes packed in oil
• 2 cloves minced garlic
• 1 t. salt (use more or less depending on your taste)
• 1/4-1/3 cup water

Directions

1. Put the chickpeas, basil, sun dried tomatoes, garlic, and salt in a food processor or blender.
2. As you blend these ingredients gradually add in the water until the hummus becomes smooth and creamy.
3. Serve immediately or refrigerate until you are ready to use.

Bagged Veggies

This snack is refreshing, and light on calories!

Ingredients

• 1 cup carrots
• 1 cup sliced cucumber
• 1 cup celery
• 1 cup cherry tomatoes

Directions

1. Store in separate baggies or mix together.

Frozen Grapes & Kiwi

This snack is refreshing, and should stay frozen until eaten!

Ingredients

• 1 cup grapes
• 1 kiwi, peeled and cut into 1-inch pieces

Directions

1. Freeze grapes and kiwi on a parchment-lined baking sheet. Transfer to an airtight container to store

Almonds

Just grab and go!

Serves: 1

Total Time: 1 min.

Ingredients

• Handful of almonds

Directions

1. Place in baggies for throughout the week or just grab and go each day!

TF morning snacks

Zucchini Patties

A delicious snack that you won't want to share!

Ingredients

• 1 large zucchni grated, excess water removed (Note: To do this, after you grate the zucchini, put the grated zucchini into paper towels and squeeze to release the water)
• 1/2 cup freshly grated Parmesan cheese
• 1 cup rolled outs
• sprinkle of ground nutmeg, about 1/8 teaspoon (Note: If you add too much it can quickly take over the taste, less is more)
• 1/4 teaspoon paprika
• 1 clove garlic, minced
• 1 egg
• salt and pepper to taste
• 1-2 tablespoons olive oil

Directions

1. Combine all ingredients, except olive oil, in a bowl and mix thoroughly.
2. Using a heaping tablespoon form the mixture into 8 patties.
3. Heat olive oil in a pan over medium heat. Once heated, add patties and cook until golden brown. About 3-4 minutes per side.
4. Serve warm.

Raspberry Spelt Muffins

Branch out with these healthy muffins filled with raspberries!

Serves: 12 muffins

Total Time: 25 min.

Ingredients

• 2 cups whole spelt flour
• 1 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1 cup milk PLUS 1 Tablespoon vinegar or lemon juice (let stand for 10 minutes before using in recipe)
• 1/3 cup maple syrup
• 2 Tbsp olive oil
• 2 eggs, beaten
• 1 tsp vanilla extract
• 1 1/2 cup raspberries
• 3/4 cup chopped pecans

Directions

1. Mix the 1 cup milk PLUS 1 Tablespoon vinegar or lemon juice and let stand for 10 minutes before using in recipe
2. If using frozen raspberries, take them out of the freezer before you start mixing the ingredients.
3. Preheat the oven to 375F.
4. Put the flour, baking powder, baking soda and salt into a mixing bowl. Stir well to combine.
5. In another bowl, add the milk & vinegar/lemon juice solution, maple syrup, olive oil, eggs and vanilla extract. Whisk to combine.
6. Add the wet ingredients to the dry ingredients and mix just until smooth. Make sure to not over-mix.
7. Add the raspberries to the batter and carefully fold in trying not to break them.
8. Spoon the mixture into the prepared muffin pan, dividing evenly. Sprinkle with the chopped pecans. Bake in the preheated oven for about 25 minutes or until risen and golden.
9. Take the muffin pan out of the oven and let it cool slightly. When cool enough to handle, transfer the muffins to a cooling rack.

Orange Power Smoothie

A delicious snack in the morning the is vitamin-packed!

Serves: 1

Total Time: 5 min.

Ingredients

• 1 cup pitted apricots
• 2 mandarins, peeled
• 1 cup strawberries, stem removed
• 1 cup ice cubes

Directions

1. Add ice and fruits into a blender.
2. Blend until creamy and smooth, pour into a glass and enjoy immediately!

Healthified Banana Bread

This is not only creamy, but sweet & spicy!

Serves: 1 loaf

Total Time: 1 hr.

Ingredients

• 3 bananas
• 1 teaspoon vanilla
• ½ cup almond (or other favorite) flour
• ½ cup oat flour
• 1 teaspoon baking soda
• ½ teaspoon baking powder
• 1 teaspoon cinnamon

Directions

1. Blend the bananas and vanilla together either by hand, with a mixer, with a food processor, or in a blender.
2. Add in the dry ingredients : almond flour, oat flour, baking soda, baking powder, and cinnamon.
3. Mix everything together until just combined.
4. Line or spray a bread pan with cooking spray. Pour the batter in.
5. Put the bread in the oven and bake it for 45 minutes, or until the top is golden-brown and the middle is no longer gooey.
6. Take it out, let it cool, slice, and enjoy!

Mixed Berry Fruit Leather

With a little prep, these can go a long way!

Total Time: 3 hr. 30 min.

Ingredients

• 2 cups mixed berries
• 1 tbsp lemon juice

Directions

1. Preheat oven to 170 degrees. Line a jelly roll pan (a baking sheet with sides) with parchment paper or a silicone baking sheet.
2. Blend ingredients together until smooth. If desired, strain to remove seeds.
3. Pour the mixture into the pan and use an offset spatula to create a thin, even layer.
4. Bake for three hours (rotate pan half-way) or until the fruit leather is no longer sticky.
5. Slice into desired size pieces (kitchen cutting shears work well)
6. Wrap in parchment or wax paper and store in an airtight container.


NOTES: This recipe easily doubles. Yield is determined by how you cut the pieces.

Healthified Banana Bread

This is not only creamy, but sweet & spicy!

Serves: 1 loaf

Total Time: 1 hr.

Ingredients

• 3 bananas
• 1 teaspoon vanilla
• ½ cup almond (or other favorite) flour
• ½ cup oat flour
• 1 teaspoon baking soda
• ½ teaspoon baking powder
• 1 teaspoon cinnamon

Directions

1. Blend the bananas and vanilla together either by hand, with a mixer, with a food processor, or in a blender.
2. Add in the dry ingredients : almond flour, oat flour, baking soda, baking powder, and cinnamon.
3. Mix everything together until just combined.
4. Line or spray a bread pan with cooking spray. Pour the batter in.
5. Put the bread in the oven and bake it for 45 minutes, or until the top is golden-brown and the middle is no longer gooey.
6. Take it out, let it cool, slice, and enjoy!

Oats Parfait

A delicious snack in the morning the is vitamin-packed!

Serves: 1

Total Time: 5 min.

Ingredients

• 1st Layer: ¼ cup old fashioned oats, 5 strawberries, ¼ cup unsweetened almond milk (or any milk of choice)
• 2nd Layer: 1 container (6 oz) Greek yogurt, 2 tbsp unsweetened shredded coconut
• 3rd Layer: ¼ cup old fashioned oats, ½ cup blueberries/ ¼ cup unsweetened almond milk (or any milk of choice)
• 1 tbsp unsweetened shredded coconut for topping

Directions

1. Slice strawberries in half.
2. Combine each layer's ingredients in 3 separate bowls (i.e. one red bowl, one white bowl and one blue bowl); stir.
3. Then, layer each flavor into one jar, cup or bowl.
4. Optional: top with extra coconut.
5. Enjoy!

TF lunches

Shrimp Tacos with Watermelon Salsa

While the watermelon salsa is optional, it's a great option to lighten up the spice in this dish!

Serves: 2 people (4 tacos)

Total Time: 35 min.

Ingredients

Watermelon Salsa

• 1 cup diced watermelon
• 1 green onion, chopped
• 1 medium jalapeno pepper, chopped
• 1 tablespoon fresh chopped cilantro
• 1 tablespoon lime juice

Shrimp Tacos
• 1 pound raw shrimp, peeled, deveined, and patted completely dry
• 2 cloves garlic, minced
• 2 tablespoons honey
• 1-2 tablespoons sriracha
• 1 tablespoon fresh chopped cilantro
• 1 tablespoon lime juice
• 2 tablespoons olive oil
• 4 corn tortillas, warmed up

Directions

1. For the salsa: In a large bowl, mix together the watermelon, green onion, jalapeno, cilantro and lime juice. Refrigerate for at least 30 minutes before serving.
2. For the tacos: In another large bowl, mix together the shrimp, garlic, honey, sriracha (to taste), cilantro and lime juice.
3. In a large skillet over medium heat, heat the olive oil until hot. Add the shrimp and cook until pink, roughly 3-5 minutes. Remove from the heat, divide among the tortillas, then top with salsa. Serve immediately.

Citrus Herb Salmon

An easy recipe that will get your Omega-3's and essential proteins for the day!

Ingredients

• 1 lb. skinless salmon fillet, cut into 4 portions
• 1 lemon
• 1 Tbsp. parsley or bias-sliced chives
• 1/2 tsp. salt
• 1/2 tsp. ground black pepper
• 2 Tbsp. coconut oil, softened
• Lemon peel and fresh herbs (optional)

Directions

1. Preheat oven to 350 degrees F. Rinse fish; pat dry.
2. Shred 1 teaspoon of peel from lemon; set aside. Juice half the lemon and set juice aside. In a small bowl combine lemon peel, snipped herbs, salt, pepper, and coconut oil; stir to combine. Spread evenly on the salmon.
3. Heat a 12-inch nonstick oven-proof skillet over high heat. Add salmon, oil side down. Cook 3 minutes or until golden brown. Turn salmon; pour lemon juice over.
4. Place pan in oven and cook 3 to 7 minutes or until salmon flakes easily with a fork.Transfer to serving plates; drizzle with pan juices. Top with additional shredded lemon peel and snipped fresh herbs.
5. Enjoy!

Caesar Salad Pasta

Same dish; healthier alternative!

Serves: 4

Total Time: 40 min.

Ingredients

• 2 garlic cloves, minced
• ¼ cup fresh lemon juice
• 2 tsp. Worcestershire sauce
• 2 tsp. Dijon mustard
• 1 ½ tsp. anchovy paste
• 2 tbsp. 2% fat plain Greek yogurt
• 2 tbsp. extra-virgin olive oil
• ½ lb. boneless, skinless chicken breasts or tenders
• ½ box whole grain penne Pasta
• 4 oz. (about 4 ½ cups) sliced romaine lettuce
• ½ cup quartered grape tomatoes
• ¼ cup shaved Parmesan cheese

Directions

1. In a small bowl, whisk together first 6 ingredients.
2. Slow whisk on olive oil.
3. Place chicken in a plastic bag and pour in 3 tbsp. dressing. Let the chicken sit for 30 minutes. (Put the remaining dressing in the refrigerator)
4. Pour a little oil on a paper towel and rub over a grill pan. Heat a grill pan over medium-high heat.
5. Cook the chicken 4 to 5 minutes per side, or until fully cooked.
6. Let cool slightly then thinly slice.
7. Bring a large pot of water to boil and cook penne according to manufacture's instructions. Drain. Pour penne into a bowl and stir in reserved dressing. Let cool.
8. Add in the remaining ingredients and stir well.
9. Refrigerate until ready to serve.

Creamy Pasta with Spinach & Corn

Comfort PLUS nutrition!

Serves: 4

Total Time: 40 min.

Ingredients

• 350 grams of penne pasta (durum wheat pasta)
• 2 bunch of spinach, finely chopped
• 1/2 cup sweet corn kernels, steamed
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried red chili flakes or to taste
  
  
To make the whole wheat white sauce
• 1 tbsp olive oil
• 1 medium size onion, roughly chopped
• 4 cloves of garlic, finely chopped
• 2 cups of milk, at room temperature
• 2 tbsp whole wheat flour
• a pinch of grated nutmeg
• black pepper to taste
• salt, as per taste

Directions

1. First cook the pasta. Heat water a large pan on high heat. Once the water comes to a boil, add the pasta and salt. Cook until the pasta is al dente or cooked as per your liking. Once cooked, drain the water, preserve some of the water to flavor the sauce and rinse the pasta with cold water to stop the cooking process.
2. To make the pasta sauce, whisk the milk, wheat flour, black pepper powder, and salt. Stir until there are no lumps. Next, heat a tablespoon olive oil in a saucepan over medium heat. Add chopped onion, garlic and saute for few minutes, until you smell the aromas coming through and the onions have softened. Pour the milk mixture into the sauteed onion and keep stirring continuously to cook the sauce. Keep stirring until the sauce thickens and has cooked through. Cook the sauce on medium heat, so the sauce thickens gradually with no lumps. If the sauce is too thick, you can add reserve boiled pasta water or more milk to get the desired consistency. Add the grated nutmeg and stir to combine. Turn off the heat.
3. The next step is to cook the spinach. Heat a tablespoon of oil in a wok over medium heat. Add the spinach and corn and cook until the spinach has wilted down. This will take about a minute. Add the pasta to the cooked spinach and give it a stir.
4. When you are ready to serve, combine the sauce along with the spinach pasta and give it a toss in the wok. Check the salt and spice levels and adjust to suit your taste.
5. It is important to mix the sauce to the pasta only when you are ready to serve, so the pasta tastes fresh and does not become sticky and gooey.
6. Sprinkle chili flakes and oregano before serving.

Grilled Citrus Summer Salad

This salad is nutritious and refreshing with the summer heat coming!

Serves: 2-4

Total Time: 25 min.

Ingredients

SALAD:

• 4 - 5 cups Arugula
• 4 Blood Oranges
• 3 Oranges
• 4 - 5 Lemons
• PAM Cooking Spray
• 1 cup Roasted & Salted Pecans
• 1/2 cup Pomegranate Seeds
• 1/4 cup Crumbled Blue Cheese
• Lemon Vinaigrette Dressing (below)

DRESSING:

• 1/3 cup Extra Virgin Olive Oil
• 1/4 cup Lemon Juice
• 1 tbsp Honey
• pinch of Salt & Pepper

Directions

1. Begin by preparing the dressing. Combine all dressing ingredients in medium-sized bowl, then whisk until well mixed - Set aside.
2. On large cutting board slice blood oranges, oranges, and lemons. Next, amply grease grill or griddle pan with cooking spray before heating over high flame. When ready, grill fruit for 2-3 minutes on one side until grill marks are evident, then transfer to cooling rack to cool. Repeat until all slices have been grilled.
3. In large bowl combine arugula with 1 tablespoon of dressing, then toss to coat. Arrange salads to serve with an equal distribution of arugula, grilled citrus, pecans, pomegranate seeds, and blue cheese, then evenly pour over with remaining dressing and serve!

Pasta Primavera

This will definitely become a weeknight favorite with just a handful of ingredients that comes together in a flash!

Serves: 6

Total Time: 10 min.

Ingredients

• 1 package whole grain pasta
• 8 oz. of fresh mozzarella
• 2-3 tomatoes
• Olive oil
• Dried basil

Directions

1. Cook pasta according to package directions
2. While pasta is cooking, dice tomatoes and mozzarella
3. Drain pasta and coat with olive oil
4. Mix in tomatoes and mozzarella
5. Season with dried basil and added olive oil (as needed)
6. Serve immediately or chilled!

Mexican Quinoa Bowl

Spice up your life with this delicious lunch!

Serves: 2

Total Time: 20 min.

Ingredients

• 2 Red Peppers
• 1 White Onion
• 1 Lime
• 1/4 - 1/2 Teaspoon of Cayenne Pepper (depending on how spicy you like it!)
• 1 Teaspoon of Paprika
• 1 Teaspoon of Garlic Powder
• 1 Portion of guacamole

For the Quinoa
• 2 Cups of Cooked Quinoa (In Stock)
• 1/2 Red Onion
• 1 Large Tomato
• 1 Large Handful of Coriander
• 1 Lime

Directions

1. Add a little coconut oil to a pan on medium heat. Slice your peppers and onions in to thin strips and add then add them to the pan. Sprinkle in all the spices and give everything a good toss. Then leave it to cook, tossing occasionally, while you make the rest.
2. Dice your red onion and tomato. Tear the coriander leaves from their stalks and give them a rough chop. Add the red onion, coriander, tomato and cooked quinoa to a bowl and squeeze on the juice of half a lime. Toss it all together.
3. When the onions and peppers are soft and starting to brown, squeeze on the juice of half a lime and toss around once more. Let cook for another minute or so and then take off the heat.
4. Divide the quinoa and peppers and onions between the two bowls, add a generous serving of guacamole and serve with a squeeze of extra lime, as desired.

Hearty Quinoa Salad

This hearty salad will give you the energy boost you need during the day and is filled with flavor!

Ingredients

For the salad

• 2 cups cooked and chilled quinoa (from 1 cup uncooked)
• 3 oz kale, chopped (about half a bag)
• 4 oz goat cheese, crumbled
• 1/2 pint strawberries, hulled and sliced
• Leftover grilled chicken, optional

For the dressing

• Juice of 1 lemon
• 2 Tbsp finely chopped shallot
• 1 Tbsp spicy brown or dijon mustard (I use Creole)
• 1/3 cup olive oil
• Salt
• Pepper

Directions

1. In a large bowl, add the chopped greens, cold quinoa (it must be cold so it doesn't wilt the salad), crumbled goat cheese, and strawberries.
2. In a small bowl, whisk together the lemon juice, shallot, and mustard.
3. Slowly stream in the olive oil while whisking and add a pinch of salt and pepper to taste.
4. Before serving, toss the dressing with the salad and serve topped with sliced chicken.
5. Leftovers will keep a couple of days covered in the fridge.

Superfood Salad

This super salad with blueberries, quinoa, sprouts, chickpeas, avocado, and almonds is a sure way to have a flavorful lunch that is PACKED with hearty nutrients your body needs to run efficiently!

Serves: 2

Total Time: 25 min.

Ingredients

SALAD

• 4 ounces spinach
• 1/2 cup cooked quinoa
• 1/2 cup alfalfa sprouts
• 1/2 cup chickpeas (garbanzo beans) rinsed
• 1/2 cup sliced almonds
• 1 (6 ounce) package blueberries
• 1 avocado, peeled, cored and diced into small pieces
  
  
For the blueberry-ginger dressing:
• 1/3 cup blueberries
• 1/4 cup olive oil
• 1/2 inch piece of ginger, peeled and chopped
• 2 tablespoons raw apple cider vinegar
• 1 tablespoon maple syrup
• salt and pepper, to taste

Directions

1. Add all of the ingredients for the dressing (blueberries through maple syrup) to a food processor. Pulse until well blended. Add salt and pepper, to taste.
2. To assemble the salad, divide the spinach mix into two servings and arrange in bowls. Top spinach mix with quinoa, sprouts, chickpeas, almonds, blueberries, and avocado, dividing evenly between bowls.
3. Top with blueberry-ginger dressing and serve.

Tuna Salad with Avocado

Light and simple; this lunch can be eaten as a sandwich, with whole wheat crackers, or in the avocado half!

Ingredients

• 1 avocado
• 1 lemon, juiced
• 1 tbsp red onion, finely chopped
• 1 tbsp celery, finely chopped
• 1 tin tuna
• sea salt, pepper & dried dill to taste

Directions

1. Cut avocado in 1/2, scoop out the middle and place in a bowl
2. Add chopped onion and celery, lemon juice and seasonings and mix well
3. Add in the tuna and mix again
4. Enjoy!

Vegan Stuffed Avocado

A perfectly healthy recipe with an optional Thai sauce for extra flavor!

Serves: 2

Total Time: 5 min.

Ingredients

Thai sauce (makes 1 cup) 

• 1/3 cup unsalted creamy peanut butter 
• 1/4 cup fresh orange juice 
• 1/4 cup soy sauce 
• 1 coffee spoon red pepper flakes 
• 1 clove of garlic, finely minced 
• 1/2 coffee spoon honey 

The salad 

• 1 avocado 
• 1 tomato 
• 1 small or half a cucumber 
• 1/2 red bell pepper 
• 1/2 red onion 
• Salt and fresh cracked pepper 
• Cilantro

Directions

1. Make the sauce: Whisk all ingredients in a bowl. Store in a covered glass jar in the fridge for up to a couple of weeks.
2. Halve the avocado and remove the pit. Dice the ingredients and combine in a bowl. Fill avocados and top with salt & pepper. 
3. (optional) Serve with a good drizzle of Thai sauce and chopped cilantro.

Protein Packed Chicken Salad

This recipe makes 6-8 servings that could last for lunch multiple days!

Ingredients

• 2/3 cup nonfat plain Greek yogurt
• 2 tbs dijon mustard
• pinch freshly ground pepper
• 1-2 tbs finely minced rosemary
• meat from 1 rotisserie chicken, skin removed
• 2/3 cup chopped celery
• 1/4 cup dried cranberries
• 1 large gala apple, chopped
• 1 tbs slivered almonds

Directions

1. In a small bowl, whisk together yogurt, mustard, pepper and rosemary. Set aside.
2. Place remaining ingredients in a large bowl, and lightly toss. Stir in dressing until well combined.
3. Eat immediately, or store in refrigerator for up to 7 days.

Strawberry Goat Cheese Grilled Cheese

This light lunch will give you a whole new twist on making grilled cheese!

Serves: 2

Total Time: 35 min.

Ingredients

• 2 Tablespoons coconut oil
• 4 slices good quality crusty bread
• 2 ounces goat cheese
• 8 strawberries sliced
• ½ a small red onion, sliced
• 4 Tablespoons balsamic glaze
• Handful baby arugula

Directions

1. Saute the onion slices in a pan for 3-4 minutes or until just starting to soften. Remove to a plate.
2. Spread one side of all four slices of bread with coconut oil. Flip over, and spread one side of each sandwich with goat cheese. Top the goat cheese with strawberry slices and red onions. Drizzle with about a Tablespoon of balsamic glaze. 
3. Grill the sandwiches in a non stick pan over medium heat until golden brown on each side. Remove from heat, then finish each sandwich with a sprinkling of arugula and another Tablespoon of balsamic. 
4. Serve warm.