Personalize Your Plate

Ingredients:

• 1 cup frozen riced cauliflower (you can buy this in the frozen aisle of any grocery store)
• 1/2 cup fresh or frozen mixed berries
• 1 cup sliced fresh or frozen banana
• 2 cups milk of choice (I prefer vanilla almond milk)
• 1/2 cup vanilla Greek yogurt *optional*

Instructions:

1. Throw it all in a blender and blend until desired consistency!

Ingredients:

• 2 cod filets (can be fresh or frozen)
• 4 Tbsp extra virgin olive oil
• Cherry tomatoes
• Superfood salad mix
• Crushed garlic, red pepper flakes, lemon juice, and paprika to season to your liking

Instructions:

1. In a baking dish, coat the filets, cherry tomatoes and superfood salad mix (cabbage, shredded broccoli and carrots, brussels sprouts, kale) in oil and season with crushed garlic, red pepper flakes, lemon juice, and paprika.
2. Bake at 400°F for ~12 minutes.* I throw mine under the broiler for a few minutes to crisp up the vegetables the way I like them as well!
   *When it’s done, the fish should flake off easily with a fork. If using frozen fish, you’ll need to add some more time in the oven!

Ingredients:

• 1 Tbsp coconut oil
• 1 Tbsp unsalted butter
• 2 tsp minced garlic
• 1/2 c diced onion
• 1/2 c diced celery
• 1/2 c diced carrots
• 4 lb peeled and cubed butternut squash (can use butternut squash that is not pre-peeled/cubed. Just make sure to pick a larger squash & peel the skin, remove the seeds,and cube before cooking!)
• 1 lb lump crabmeat *optional*32 fl oz (1 qt) chicken broth 16 fl oz (1 pint) fat free half & half Salt & pepper to tasteOld Bay seasoning to taste

Instructions:

1. Sauté diced onion, diced celery, and diced carrots in coconut oil, butter, and minced garlic until tender. Set aside
2. In large stock pot, bring chicken broth to a boil. Add squash, turn down the heat and simmer until squash is tender.
3. Remove from heat and add in sautéed diced vegetables.
4. Using an immersion blender, combine the soup mixture until smooth. (a regular blender may be used as well but it may require pureeing the mixture in small batches)
5. Transfer back to stock pot and slowly pour in half & half, continuously stirring until you get the soup consistency you prefer. *the more half & half you use, the thinner your soup will be*
6. Over low heat, fold in lump crab meat and Old Bay seasoning to taste. Heat through but do not boil.

*Below are the specific veggies I like to use, but this recipe is super versatile and can be tailored to include anything you have in your fridge!*

Ingredients:

• 1/4 cup vegetable oil
• 1 large onion (peeled and finely chopped)
• 2 cloves garlic (peeled and finely chopped)
• 2 large carrots (peeled and chopped)
• 2 stalkscelery (chopped)
• 3 cups cauliflower, broccoli, and peeled butternut squash (chopped)
• 2 1/2 cups vegetable, chicken, or beef broth or stock
• Salt and black pepper to taste

Instructions:

1. In a large stockpot or soup pan, heat the vegetable oil on medium heat.
2. Add the onion and cook until softened.
3. Add the garlic, carrot, and celery and cook for another 5 minutes, reducing the heat if needed.
4. Add chopped veggies
5. Add brothor stock and spices
6. Cook for about 20 minutes, stirring occasionally, until vegetables are softened.
7. Transfer ingredients to a blender or food processor and puree to desired texture.

Ingredients:

• 1 spaghetti squash
• 1 Tbsp olive oil
• 2 chicken breasts, diced
• 1 package cherry tomatoes
• 1 package mozzarella cheese
• Fresh basil
• Garlic powder to taste
• Salt and pepper to taste

Instructions:

1. Cut spaghetti squash in half and scrape out the seeds. Drizzle with olive oil and sprinkle with garlic powder.
2. Place the halves face down on a baking sheet and bake at 425°F for 25 min or until the edges are tender.
3. In the meantimeprepare toppings:
   • Cut chicken,coat in egg wash, toss in breadcrumbs, and cook on stove.
   • Halve the cherry tomatoes and toss in olive oil, salt, pepper.
   • Cut mozzarella into small squares.
4. When the squash is done, use a fork to scrape the insides.
5. Cover each half in mozzarella pieces & tomatoes and bake again (face up this time) until mozzarella is melted and tomatoes are roasted.
6. Top with basil and breaded chicken. Scoop out and enjoy!