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Harper Wellness

Recipes

Thinking about what to make for food every day can be exhausting! In addition, thinking about nutritious options to make can be even more overwhelming. Below are some nutritious recipes to hopefully make cooking/baking more fun but with a nutritious twist!

Breakfast

 

Ingredients

    • 2 large eggs
    • ¼ red pepper, chopped
    • half of a small onion, chopped
    • 1 cup broccoli, chopped
    • ¼ cup Cheddar cheese, grated
    • a handful of fresh baby spinach
    • cherry tomatoes, chopped
    • salt and pepper
    • ¼teaspoon butter

Instructions

    • Cut the cherry tomatoes, red pepper, onion, broccoli, and spinach leaves.
    • Melt the butter in the frying pan.
    • Beat the eggs with a fork and season with salt and pepper.
    • Add the mixture to the pan and spread it out evenly. When it starts to firm up, but still has a bit of raw on top, add grated cheese and also the cherry tomatoes, spinach, red pepper, onion, and broccoli.
    • Using a spatula, ease the edges and quickly turn it over onto the other side.
    • The other side will cook a lot quicker, it only needs about 1-2 minutes.
    • When it is done, place a large plate on top of the pan and flip the omelette as fast as you can.
 

Ingredients:

    • 2 ripe medium bananas, mashed (about 3/4 cup)*
    • 2 and 1/2 cups (200g) old-fashioned whole rolled oats
    • 1 cup (250g) any nut butter (I use almond butter)
    • 1/2 cup (60g) chopped pecans or walnuts*
    • 1/3 cup (75g) honey*
    • 1 teaspoon pure vanilla extract
    • 1/2 teaspoon ground cinnamon
    • 1/4 teaspoon salt
    • 1 cup (190g) fresh or frozen blueberries (do not thaw frozen)

Instructions:

  1. Preheat oven to 325°F (163°C). Line two large baking sheets with parchment paper or silicone baking mats. Set aside.
  2. Add everything to a large bowl and mix together with a rubber spatula or wooden spoon until combined (or use a hand-held or stand mixer).
  3. Scoop mounds of dough, about 1/4 cup each, onto baking sheets. 6 cookies per baking sheet since they are so large. The cookies won’t spread much in the oven, so gently press the mounds down to create a flatter shape.
  4. Bake for 18-21 minutes until lightly browned on the sides.
  5. Remove from the oven and let cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely.
  6. Cover and store cookies at room temperature for up to 4 days or in the refrigerator for up to 1 week.

Notes:

  1. Freezing Instructions: Cookies freeze well for up to 3 months. Thaw overnight in the refrigerator and bring to room temperature, if desired, before enjoying.
  2. Bananas: Instead of bananas, use 1/3 cup unsweetened applesauce and 1 large egg. The cookies will not be as sweet, so feel free to add 1 more Tbsp of honey.
  3. Gluten Free: These cookies are gluten free if you use certified GF oats.
  4. Nuts: You can leave out the nuts or use any chopped nut you like best. Or sub in dried cranberries, raisins, or sunflower seeds.
  5. Honey: Instead of honey, you can use maple syrup or brown rice syrup.
  6. Add-ins: If desired, leave out the blueberries and add dried fruit, seeds, unsweetened coconut, or extra nuts. I love dried cranberries in these cookies!
  7. Nutrition Information: Using SparkRecipes calculator– following the recipe as written, each cookie contains 260 calories, 12g fat, 28g carbs, 6g fiber, and 6g protein.

Source: https://sallysbakingaddiction.com/good-morning-sunshine-breakfast-cookies/

Ingredients

 
  • 2 cups rolled oats
  • ½ cup pecan pieces (optional)
  • 1 teaspoon baking powder
  • 1 ½ teaspoons cinnamon
  • ½ teaspoon allspice
  • ½ teaspoon kosher salt
  • ¾ cup mashed banana or 2 very ripe bananas
  • 1 ¾ cups milk of choice (dairy, almond or oat)
  • ¼ cup pure maple syrup
  • 1 tablespoon pure vanilla extract
  • For serving: Banana slices, almond butter or peanut butter

Instructions

  1. Preheat the oven to 375 degrees Fahrenheit.*
  2. Grease an 8 x 8″ or 9 x 9″ pan with coconut oil or a neutral oil. In a medium bowl, mix together the rolled oats, pecan pieces, baking powder, cinnamon, allspice, and kosher salt.
  3. Dump the dries into the prepared pan. 
  4. Mash the bananas. In the same bowl, whisk together the bananas, milk, maple syrup, and vanilla. Drizzle the milk mixture over the oats. Stir lightly with a fork to make everything gets evenly incorporated.
  5. Bake 40 to 45 minutes until the top is nicely golden and the oat mixture has set. Remove from the oven and allow to cool for at least 10 minutes (or more for the texture to fully set).
  6. Before serving, spread the top with almond butter or peanut butter (or a combination) and top with banana slices. Store leftovers refrigerated for up to 1 week: reheat in a 300 degree oven or microwave until warm.

Notes

*Make ahead instructions: do not make the entire pan in advance and refrigerate overnight because the oats will absorb all the liquid. You can mix up the wets and dries separately and store in separate containers (with the wets refrigerated), then pour them together in the morning and bake

Source: https://www.acouplecooks.com/banana-baked-oatmeal/

Ingredients 

  • 3-4 cups of chopped zucchini
  • 1 onion, chopped 
  • 4 eggs
  • 1/3 cup of parmesan cheese
  • 1/2 cup shredded cheddar cheese
  • 1 cup Bisquick
  • 1/3 cup of oil 
  • Diced ham or bacon (optional)
  • 1/2 teaspoon of garlic powder 
  • salt and pepper to taste
  • fresh parsley 

Directions:

  1. Chop zucchini and dry off to extract as much water as possible. Transfer to a mixing bowl and set aside.
  2. Preheat oven to 350 degrees F and spray 9" pie dish with cooking spray.
  3. Chop onion and place in mixing bowl.
  4. Add eggs, Bisquick, oil, cheddar and parmesan cheese into the bowl.
  5. Add salt, pepper, garlic powder, and combine ingredients.
  6. Mix in diced ham and bacon if desired.
  7. Top with fresh parsley.
  8. Bake for 40-45min. or until top is golden brown.

Notes

  • You can add chopped raw broccoli, bell peppers, and chopped cherry tomatoes, if desired.
  • If mixture is too "wet" add a little more Bisquick and adjust the ratio.
  • Make quiche mixture ahead of time and refrigerate up to 1 day before you bake.
  • Store leftovers in the fridge for up to 5 days.

Ingredients

 
  • 2 tablespoons finely diced red bell pepper
  • 2 eggs*
  • ¼ cup black beans
  • 2 tablespoons butter, divided
  • ⅛ teaspoon kosher salt
  • Fresh ground black pepper
  • ⅓ cup shredded cheddar cheese
  • 2 6” tortillas (flour or corn)
  • For dipping: Guacamole, salsa, and sour cream

Instructions

  1. Dice the bell pepper. Whisk the eggs* in small bowl with a fork, and add the salt and pepper. Drain and rinse the black beans. 
  2. Add 1 tablespoon butter to a small nonstick skillet and heat on medium until melted. Add the eggs to the pan and cook for about 1 minute until starting to firm up. When the eggs just start to set, use a flat spatula to slowly scrape sections of eggs, creating folds. Sprinkle on the black beans, bell pepper, and kosher salt. Keep cooking, scraping occasionally until eggs are fully cooked, about 2 minutes. Remove to bowl and set aside.
  3. Add the remaining 1 tablespoon butter to the skillet and heat over medium high heat. Add a tortilla, half the shredded cheese, the scrambled eggs, remaining cheese, and the other tortilla. Cook 1 to 2 minutes per side, until browned and crispy. Cut into wedges and serve with guacamole and salsa for dipping. 

Notes

*Step it up with chorizo-style eggs and add the following spices to the eggs while whisking: ¾ teaspoon chili powder, ¾ teaspoon garlic powder and ¾ teaspoon cumin.

Source: https://www.acouplecooks.com/breakfast-quesadilla/

Ingredients

  • 2 cups of rolled oats (quick or old fashioned)
  • 1/2 cup shredded unsweetened coconut
  • 1/2 cup of sunflower seeds 
  • 1/3 cup of pumpkin seeds 
  • 1/4 cups of sesame seeds
  • 1/2 cup honey
  • 1/3 cup oil  

Instructions

  1. Stir all the ingredients together and bake at 300 degrees F on a cookie sheet. Stir every 15 minutes turning till lightly browned. 
  2. Transfer to an air tight container. 

Ingredients 

  • 2 cups yogurt (plain) 
  • 1 cup fresh berries
  • 1 cup granola (can use homemade granola or a chopped up cereal bar)
  • Honey (optional)

Instructions 

  1. Select a serving glass and fill the first layer with yogurt.
  2. Place the berries as the second layer.
  3. Again fill it up with yogurt.
  4. Top it with more berries and chopped cereal bar/granola.
  5. Repeat the same process with the remaining ingredients for the other serving.
  6. Serve it immediately.

Notes

  • Vegan substitutes can be made for the ingredients. 
  • If desired, feel free to whip up the yogurt with 1-2 tsp sweetener of your choice (honey, vanilla, etc.).
  • This recipes makes two servings. You can eat one immediately, and prep the other serving. Leave the granola out until you are ready to eat. 

Ingredients

 
  • 1 whole grain English muffin or bagel thins (you can substitute with a gluten-free option)
  • 1 egg (or 2 eggs, for a more filling sandwich)
  • pinch of salt
  • 1 drizzle olive oil
  • 1 ½ cups baby spinach (or chopped spinach)
  • 1 pinch garlic powder
  • 1 tablespoon feta cheese or shredded cheddar cheese 
  • 1 slice tomato
  • 1/4 ripe avocado, mashed

Instructions

  1. Toast the English muffin.
  2. Meanwhile, whisk the egg and add 1 pinch salt and fresh ground pepper. Add a drizzle olive oil to a very small nonstick skillet over medium heat. Add the spinach and 1 pinch each salt and garlic powder, and cook until it is wilted, about 2 minutes. Spread the spinach to cover the bottom of the pan. Pour in egg, adjusting it with a spatula so it covers the entire bottom of the pan. Sprinkle with the feta cheese and cook, without flipping, for about 2 minutes until mostly set. Once mostly set, fold the egg in half, then in half again to make a wedge.
  3. Mash the avocado with another pinch salt, and spread it on the top half of the English muffin. Add the last pinch of salt to the tomato slice. Place the eggs on the bottom of the English muffin, then add the eggs, tomato, and top half of the English muffin. Enjoy immediately.

Source: https://www.acouplecooks.com/healthy-breakfast-sandwich/

Lunch

  • 1 can chickpeas, drained and washed
  • 1 ½ cup chopped cucumbers
  • 1 cup chopped cherry tomatoes
  • 1/3 cup chopped red onion
  • ¼ cup chopped Kalamata olives
  • 4 fresh basil leaves
  • ¼ cup feta cheese
  • 1 cup quinoa
  • 3 tbsp. olive oil
  • 2 tbsp. red wine vinegar
  • Salt and pepper to taste

Directions: (total cook time 35 min)

  1. Cook 1 cup of quinoa per directions on the package
  2. Chop cucumbers, tomatoes, red onion, Kalamata olives, basil
  3. Drain chickpeas and wash thoroughly, add salt and pepper
  4. After quinoa has cooled, add cucumbers, tomatoes, red onion, olives, feta, basil and chickpeas all together
  5. Drizzle the olive oil, vinegar, salt and pepper to the top and enjoy!

Serving size: 4 people

  • ½ cup quinoa
  • 4 cups massaged kale
  • ½ cup pecans
  • ¼ dried cranberries
  • ¼ feta
  • 1 small honey crisp apple
  • Optional: add a source of protein

Vinaigrette

  • ¼ cup extra virgin olive oil
  • ¼ cup pure maple syrup
  • 2 tbsp. apple cider vinegar
  • 1 tsp finely grated lemon zest
  • 2 tbsp. freshly squeezed lemon juice
  • ½ tsp salt
  • ¼ tsp black pepper

Directions (total cook time 35 min):

  1. Cook quinoa as directed on the package.
  2. Cut up kale and be sure to remove any stem pieces. Massage in olive oil (about 1 tbsp.)
  3. Cut up apple into small, bite sized pieces
  4. Add pecans, cranberries, feta, and apple to the kale. Once quinoa is cooked and cooled, add that as well.

Whisk all vinaigrette ingredients together in a separate bowl, serve over the top and enjoy!

Ingredients

 

Ingredients

 

Directions

Step 1:

Arrange rice, veggies, edamame and avocado in a 4-cup sealable container or bowl. Top with scallions and cilantro. Drizzle with vinaigrette just before serving.

Citrus Lime Vinaigrette Recipe: 

 

 

Directions:

  • Combine all ingredients in a mason jar and shake well.

To make ahead:

Refrigerate dressing and bowl separately for up to 5 day

Source: https://www.eatingwell.com/recipe/262096/edamame-veggie-rice-bowl/

Ingredients

 

Directions

Spread one slice of bread with hummus and the other with avocado. Fill the sandwich with greens, bell pepper, cucumber and carrot. Slice in half and serve.

Tips

To make ahead: Refrigerate sandwich for up to 4 hours.

Source: https://www.eatingwell.com/recipe/259817/veggie-hummus-sandwich/

Ingredients

Directions

Sprinkle garlic with 1/2 teaspoon salt and mash with the side of a knife or with a fork to form a paste. Scrape the paste into a large bowl. Add the remaining 1/2 teaspoon salt, oil, lemon juice, cumin and cinnamon and whisk to combine. Stir in kidney beans, chickpeas, carrot, parsley and mint. Serve at room temperature or cold.

Tip

Try homemade beans instead of canned. Start with 1 pound of any type of dry beans and rinse well. Place in a large bowl and cover with 2 inches of cold water. Let soak at least 8 hours or overnight. (If you're in a hurry, put the beans in a pot and cover with 2 inches of water; bring to boil, boil for 2 minutes. Remove from heat and let stand, covered, for 1 hour.) Drain the beans, transfer to a large pot and cover with 3 inches cold water. Bring to a boil, skimming off any foam. Reduce heat to a gentle simmer; cook, stirring occasionally, until the beans are tender, 30 minutes to 2 hours. (Cooking time varies depending on the type and age of the bean; start checking tenderness at 30 minutes.) Wait until the beans are almost tender to add salt; adding it too early can prevent beans from softening. (Use about 1 teaspoon salt per pound of beans.) Refrigerate beans in their cooking liquid for up to 1 week or freeze for up to 3 months. One pound dry beans makes 5 to 6 cups

To make ahead

Omit mint, cover and refrigerate for up to 8 hours. Stir in mint just before serving.

Source: https://www.eatingwell.com/recipe/252725/bean-salad-with-lemon-cumin-dressing/

Meal-Prep Vegan Lettuce Wraps

Ingredients

 

Directions

To prepare 1 serving of lettuce wraps: Place 3 lettuce leaves in a single-serving lidded container. Top each leaf with 2 tablespoons quinoa and 1/3 cup bean salad. Sprinkle each with 1 1/2 teaspoons mint. Refrigerate for up to 1 day.

Tips

To make ahead: Cooked quinoa can be refrigerated for up to 4 days or frozen for up to 3 months. The bean salad can be refrigerated for up to 4 days (omit the mint and save it for the wrap assembly). Assemble wraps just before serving to keep the lettuce and mint from wilting. (If you're packing them for lunch, you can do this the evening before or in the morning; refrigerate until ready to pack with an ice pack.)

Source: https://www.eatingwell.com/recipe/274219/meal-prep-vegan-lettuce-wraps/

 

Dessert

Serving size: ½ loaf – 6 people
  • 2 cups grated zucchini (2 medium zucchini)
  • 2 very ripe bananas, mashed (about 1 cup)
  • 1 large egg
  • 2 tbsp. coconut oil (melted)
  • ½ cup maple syrup
  • 1 tsp pure vanilla
  • 2 tsp cinnamon
  • 2 tsp baking powder
  • 1 tsp baking soda
  • ¼ tsp salt
  • 1 cup almond flour
  • ¼ cup coconut flour
  • 1 cup chocolate chip
Directions: (Total cook time ~ 1 hour 15 min)
  1. Preheat oven 350 F
  2. Line mini cake round pan with thin layer of coconut oil
  3. In a small bowl, whisk together almond flour, coconut flour, baking soda, baking powder, salt and cinnamon
  4. In a medium bowl, whisk egg with maple syrup, melted coconut oil, grated zucchini and vanilla
  5. Add flour slowly, followed by chocolate chips
  6. Bake in the middle of the oven for 20 min until tester comes out clean. If loaf browns too quickly, cover loosely with aluminum foil
  7. Let cool for 20 min before turning onto a rack to cool completely

Dinner

Serving size: 2–3 people

Ingredients

  • 1 zucchini
  • 1 small yellow squash
  • 3 tbsp. avocado oil
  • 2 tbsp. minced garlic
  • ¼ cup parmesan cheese, grated
  • 1 bunch of fresh parsley
  • Salt & Pepper
Directions
  • Chop zucchini and yellow squash
  • Sauté zucchini and yellow squash in avocado oil and garlic for 10–12 min on low heat, turning them every so often.
    • During the last 2 min of cooking, top with parmesan cheese, parsley, salt & pepper

Mexican Cuisine

  • 1 pound jumbo shrimp, peeled and deveined
  • 5 large lemons, juiced, or as needed
  • 2 white onions, finely chopped
  • 1 large tomato, seeded and chopped
  • 1 cucumber, peeled and finely chopped
  • 1 bunch radishes, finely diced
  • 2 cloves fresh garlic, minced
  • 3 fresh jalapeno peppers, seeded and minced
  • ¼ cup chopped fresh cilantro, or to taste
  • Tomato and clam juice cocktail
  • Tortilla chips

Directions

Place shrimp in a bowl. You may either coarsely chop the shrimp, or leave them whole, depending on your preference. Add lemon juice, covering shrimp completely. Cover and refrigerate for 30 minutes, or until opaque and slightly firm.

Add onions, tomato, cucumber, radishes, and garlic; toss to combine. Gradually add jalapeño and cilantro to desired taste (jalapeño will grow stronger while marinating). Stir in tomato and clam juice cocktail to desired consistency.

Cover and refrigerate for 1 hour. Serve chilled with tortilla chips.

Note: This summer favorite is sure to be a hit for any occasion, be it for family dinner or your neighbors start of the summer cookout. Ceviche is a great way to eat a diverse meal given that it is a party of vegetables, fruits, and protein all in a limey mouth watering dish. The utilized shrimp is packed with vitamins, minerals, and protein, but it can also be substituted for chopped tilapia, salmon, mahi-mahi (truly, most fresh fish will work) or even soy protein! Fish like salmon, trout, and shrimp are high in omega-3 fatty acids and low in mercury. This low calorie (387 kcal) meal is packed with 18 grams of protein and 58 grams of carbs, which can easily be reduced by eating little to no tortilla chips. Tip: the recipe calls for 1 hour of refrigeration time, but we find it best when you let it refrigerate overnight. 

Source: https://www.allrecipes.com/recipe/76469/mexican-ceviche/ 

  • 3 ripe mangoes, peeled, pitted, and diced
  • 1 cup diced English cucumber
  • 1/2 cup chopped cilantro, loosely packed
  • 1/2 cup diced red onion
  • 2 jalapenos, diced (seeds removed if you don’t want it spicy)
  • 1 lime, zested and juiced
  • 1/2 teaspoon granulated sugar
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon chili powder

INSTRUCTIONS

Add all ingredients to a medium bowl. Toss together until combined. Serve immediately, or refrigerate in a sealed container for up to 3 days.

Note: Need some salsa to go along with your ceviche? Or maybe you made some tacos for your first cookout of the year? Salsa is a staple in Mexican cuisine, and this recipe is sure to pair well with almost any dish you make. Did you know that mangos account for nearly half of all tropical fruits produced world wide? With only 38 calories per serving, you can enhance the flavor of your meals without sacrificing enjoyment. There are ways to change up the spiciness if your friends and family have different tastes by using different peppers like serrano peppers, which are 2-5 times hotter.

Source: https://www.isabeleats.com/mango-salsa/  

  • 3/4cup long grain white rice
  • 6cups water (divided)
  • 1cup unsweetened plain or vanilla almond milk (or sub light coconut or rice milk)
  • 1/2 – 3/4cup pitted medjool or deglet noor dates (depending on desired sweetness)
  • 1 1/2tsp pure vanilla extract
  • 1whole cinnamon stick*

Instructions

Soak rice in 2 cups very hot (not boiling water) for 2 hours (amount as original recipe is written // use 1/3 of the total water if altering batch size). The rice should be soft but still very raw – you should be able to snap a piece in half with your fingernail without much effort. Drain and add to a blender.

Add 4 cups water (amount as original recipe is written // use 2/3 of the total water if altering batch size), dates, vanilla, and the cinnamon stick, top with lid and cover with a towel to ensure it doesn’t splash. Blend for about 1 minute until the date specks are very small and the mixture seems well combined. It doesn’t have to be 100% pulverized.

Scoop out a small sample with a spoon to test sweetness. If it’s not sweet enough, add more dates (or honey if not vegan).

In two batches, pour the mixture over a bowl or pitcher covered with cheesecloth, a nut milk bag, very thin towel, or a clean t-shirt or clean pair of panty hose (a tip I learned from My New Roots). I wrapped a rubberband around my bowl to ensure it didn’t come loose, but this isn’t necessary.

Strain the mixture until only pulp remains in the cloth, squeezing to get every last drop out. It will take a little effort depending on how pulverized your pulp is. Rinse out cloth and set aside for washing.

Next, stir in almond milk (optional), whisk and transfer to mason jars or a large beverage container with a lid. Chill and serve over ice. Will keep in the fridge for several days.

*You can sub 1/2 tsp ground cinnamon for the 1 cinnamon stick.

Note: What better way to freshen up than with some homemade horchata? Horchata is made in various latino countries, but this recipe mostly resembles the Mexican version given its use of rice, cinnamon, and vanilla. This drink can get sugary, but this recipe calls for sweetening with dates instead of sugar, and it is also vegan and gluten-free. Dates are rich in phytochemicals, antioxidants, and dietary fiber.4  One serving (¾ C) provides 83 calories, 1 gram of protein, and 4 grams of fiber.

Source: https://minimalistbaker.com/date-sweetened-horchata/ 

 

 

Last Updated: 11/20/24