Hearty Chicken & Vegetable Soup

Yield: about 4 servings


2 Tablespoons olive oil

1 small onion, diced

1/2 cup carrots, diced

1/2 cup celery, diced

2 small potatoes, diced

1 teaspoon salt

1 teaspoon pepper

1 teaspoon Italian seasoning (oregano, parsley, basil)

2 bay leaves

1 quart chicken broth

3 cups packed spinach (or 1/2 cup frozen and thawed)

1 large chicken breast, cooked and shredded

Optional toppings: fresh grated Parmesan cheese, oyster crackers, fresh bread



  1. In a large pot heat the olive oil over medium heat.
  2. Add the onion, carrots, celery and potatoes and cook on medium-low heat for 8-10 minutes or until the vegetables begin to soften. Stir occasionally.
  3. Season with salt, pepper and Italian seasoning, stirring to combine.
  4. Add the bay leaves and broth and cook on medium heat until boiling.
  5. Once at a boil, add the chicken and spinach, stirring to combine.
  6. Cook on low heat for 20 minutes or until spinach is wilted and vegetables are softened.

Keep refrigerated for up to one week!


Creamy Butternut Squash Soup

Yes, as hard as it is to accept, soup season is in full swing. With fall temperatures approaching, hearty soups are a great way to warm you up while loading up on fruits, veggies and fiber.

This recipe is “creamless,” but not to worry, it will not disappoint if you’re craving something rich. I blended mine in my Vitamix, but any blender will do the job!

Here’s how it’s done:

Yield: 2 ish quarts (8ish servings)


1 butternut squash, cubed (sub: acorn squash, buttercup squash, pumpkin)

3 small apples, cut into large chunks (any kind will work) – skin on for extra fiber!

1 small onion, peeled and cut into large chunks

3 stalks celery, cut into 1 inch pieces

1-2 small carrots, peeled and chopped into large chunks (or two handfuls of baby carrots)

2-3 Tablespoons olive oil

1 teaspoon ground cinnamon

1 quart chicken (or vegetable) broth

2 teaspoons salt

1 teaspoon pepper

1/2 teaspoon ground sage

Optional toppings: fresh chopped apple slices, ground cinnamon, toasted walnuts



  1. In a large roasting pan (or sheet pan), place the squash, apples, onion, celery and carrots. Pour over the oil and cinnamon. Toss to coat all of the vegetables evenly.
  2. Roast at 350 degrees for 40-45 minutes or until the squash is tender (you should be able to easily poke with a fork).
  3. Once the vegetables are finished, place these in a blender with the broth and seasonings. Blend on high for at least 3 minutes to reach a creamy consistency.
  4. If you are eating right away- place the soup into a sauce pan and heat over a low flame for 5-10 minutes.

This soup can be stored in an airtight container in the refrigerator for up to 2 weeks.



Mediterranean Quinoa Salad

This recipe was created by my good friend Rachel Miller- personal chef (CookedByRachel) and culinary master. This simple, yet flavorful dish is full of fiber, vitamins and minerals without lacking in deliciousness. Pair this salad with grilled chicken, steak or even use it as a main dish for a vegetarian option that will keep you satisfied (quinoa has ~9 g protein per cup).

Caught without quinoa? – This simple salad is completely versatile: use whatever veggies, grains or dressing you like/ have on hand.

Here’s what Rachel did:

Yield: 2 (~1/2 cup) servings


2-3 mini bell peppers of assorted colors, diced (or 1 large bell pepper)

1/2 large cucumber, diced

1/2 cup cherry tomatoes, halved

1/2 cup slivered almonds, toasted

2 Tablespoons dried cranberries

3 Tablespoons parsley, chopped

1 cup quinoa, cooked


3 Tablespoons olive oil

5 Tablespoons apple cider vinegar

1 Tablespoon honey

1 teaspoon garlic, minced



  1. In a medium bowl, combine the first set of ingredients, mixing until well incorporated.
  2. In a small bowl, whisk together the oil, vinegar, honey and garlic. Pour over quinoa mixture and toss to coat evenly.

Refrigerate this mixture in an airtight container for up to two weeks! Best served cold or at room temperature.

Spiced Apple “Cheesecake” Bars

These vegan, gluten-free and refined sugar free bars are a process, but well worth it! Sweetened with maple syrup these are a healthier alternative to regular cheesecake. Ingredients like cashews and almond butter give these bars their rich consistency without the guilt!

Yield: 9 (2″ X 2″) bars



½ cup dates, pitted and chopped

1 cup oats

¼ cup ground flaxseed

1 Tablespoon coconut oil

1 Tablespoon maple syrup

½ teaspoon cinnamon

Sprinkle of salt



1 ½ cup raw cashews, soaked overnight in water (then drain)

2 scoops collagen peptides (optional)

1 teaspoon cinnamon

1 teaspoon vanilla

2 Tablespoons coconut oil

¼ cup maple syrup

¼ cup almond butter

Sprinkle of salt



1 teaspoon butter

1 apple (any kind), diced

¼ cup apple cider



  1. Line an 8 in X 8 in square baking pan with parchment paper or foil.


  • Place all ingredients in a blender or food processor and blend until a dough begins to form.
  • Once combined, evenly press the mixture into the baking pan and set aside.


  • Place all ingredients in a blender and blend for 2-3 minutes, stirring occasionally.
  • Once the mixture is smooth, evenly spread over the crust.


  • In a small saucepan, melt the butter over medium heat.
  • Add the apples and cider and cook for 5-10 minutes on medium-low heat until apples are softened and start to caramelize.
  • Leave the apples to cool for 10 minutes before evenly pouring over the filling.

Freeze the bars for 1 hour before cutting!

Turkey Chili

As much as everyone (except me) hates to admit, soup season is upon us! A long and cold day calls for a warm bowl of chili for dinner. Luckily, this one is packed with tons of veggies, fiber and lean protein. Keeping up with those classic flavors, top with grated cheddar cheese, tortilla chips, plain Greek yogurt (you won’t even miss the sour cream), and fresh cilantro!

Yield: 6-8 ish servings


1 Tablespoon olive oil

1 lb lean ground turkey (sub- ground chicken or ground beef)

1 Tablespoon each: garlic cloves (minced), paprika

1 teaspoon each: chili powder, salt, pepper, oregano, cumin

1 onion, diced

2 bell peppers, diced (any color, whatever you have)

3/4 cup carrots, diced

2 cups chicken stock

1 large can, diced tomatoes

2 Tablespoons tomato paste

1 can black beans, drained and rinsed

1 can kidney beans, drained and rinsed



  1. In a large pot heat the olive oil over medium heat.
  2. Add the ground turkey and cook for about 5 minutes or until partially cooked, stirring occasionally.
  3. Add the spices, veggies and stock. Cover and cook on low heat for about 15 minutes or until vegetables begin to soften.
  4. Add the diced tomatoes, tomato paste and beans. Stir until combined.
  5. Cover once again and cook on low heat for 45-50 minutes, stirring occasionally.

Keep refrigerated in an airtight container for 1 week!


5-Ingredient Cinnamon Apple Sauce

Post picking season leaves my family with POUNDS of the most fresh and crisp apples. Although I am bias to New York apples, any will do for this simple sauce. Unlike pre-packaged apple sauces, this recipe has no added sugar! With only  5 ingredients, this healthy fall side will spice up any dish like pancakes, roast pork or just a sweet snack!

BONUS- this leaves your kitchen and house smelling like the perfect fall candle!!

Yield: 2-3 cups


4-5 large apples, diced small – any kind is fine (I like Gala or Granny Smith for some tartness)

2 cups water

2 cinnamon sticks (or just 1 Tablespoon ground)

1 teaspoon vanilla

1/2 teaspoon salt



  1. In a medium sauce pan add all ingredients and over low heat cook for 30-40 minutes. Stir occasionally and add more water as needed to stew apples.
  2. Remove cinnamon sticks.
  3. Once apples have started to break down, mash with a spoon. Continue mashing until desired texture is achieved (personal preference, I like mine chunkier).
  4. Leave to cool before storing.

Place in an airtight container and refrigerate for up to 5 days.


Herbed Chicken Salad

This chicken salad is the perfect work lunch to prep, pack and eat all week long. Using Greek yogurt instead of mayonnaise, this lighter alternative still gives you a protein packed, delicious lunch, without the extra calories!

Here’s how I did it:

Yield: about 3 cups


1 Rotisserie chicken (pull off all meat and chop into small pieces)

1/2-3/4 cup plain Greek yogurt

1 Tablespoon honey

1/4 cup sunflower seeds

1/4 cup dried cranberries

1 teaspoon fresh/dried sage

Sprinkle of salt & pepper


  1. Mix all ingredients together in a large bowl, stirring until chicken is fully coated.
  2. Put over salad greens, into a wrap or just eat by the spoonful!

Keep refrigerated in an airtight container for up to one week!