Italian Green Beans

1 lb. Fresh Green Beans

3 Roma Tomatoes - diced

1 Yellow Onion - diced

1 T. Fresh Rosemary - chopped

1 T. Fresh Basil - chiffonade

1/2 tsp Salt

1/2 tsp. Pepper

1. In a medium size pot, fill 3/4 of the way with water, bring to a boil.

2. In a separate sauté pan, drizzle in 1 T. olive oil, and turn on medium heat.

3. Sauté onions, tomatoes, fresh herbs.

4. Once water is at a boil, put green beans in water. Cook for 6 minutes.

5. Add hot green beans to sauté pan with onions.

6. Add salt and pepper, let cook for one minute.

7. Serve with fresh parmesan cheese.

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Sweet Potato Coconut Casserole

1 - 32 oz. can Yams

1 - 12 oz. bag shredded coconut

1 Egg

1 T. Cinnamon

1 cup Brown Sugar

1. Mash the yams or sweet potatoes in a medium bowl.

2. Add egg, cinnamon and brown sugar.

3. Add half a bag of coconut to the mixture.

4. In a greased 9x9 dish, pour mixture in.

5. Put remaining coconut on top.

6. Bake in a 375 degree oven for 35 minutes. 

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Herb Roasted Carrots

1 lb Carrots - diced

1 T. Fresh Thyme - chopped

1 T. Fresh Rosemary - chopped

1 T. Olive oil

1/2 tsp. Salt

1/4 tsp. Pepper

1. Turn oven on to 400 degrees.

2. Toss all ingredients together in a bowl.

3. Lay carrots out on parchment lined cookie sheet.

4. Bake for 20 minutes 

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Mini Egg White Omelet

2 cups Egg Whites

2 Roma Tomatoes - diced

6 Green Onions - diced

1/2 cup Bell Pepper - diced

1/2 cup Ham - diced

1/2 cup Cooked Sausage

1/2 cup Shredded Parmesan Cheese

Salt and Pepper


1. Pre heat oven to 350 degrees.

2. Using a muffin tin, spray really well with pan spray.

3. Divide tomatoes, ham, cheese, peppers, sausage and green onions into muffin pan.

4. Sprinkle each one with salt and pepper.

5. Pour egg whites over filled muffin cups, fill to top.

6. Bake for 15 min.

7. Serve hot or place in ziplock bags, freeze and reheat later.                 

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Energy Bites

2 ripe Bananas, mashed

2 cups Quick Oats

1/4 cup Honey

1/2 cup Peanut Butter or Almond Butter

1 tsp. Vanilla Extract

1 tsp Cinnamon

1 T. Chia Seeds

1 T. Flax Seeds

1/4 tsp Salt

1/2 cup Shredded Coconut

1/4 cup Mini Chocolate Chips


1. Combine mashed bananas, oats, honey, peanut butter, vanilla, cinnamon, seeds, salt, coconut and chocolate chips in a medium bowl until fully combined.

2. Put parchment paper on a cookie sheet. Using the scoop size 50, scoop mixture on to cookie sheet.

3. Place in freezer for 30 min.

4. keep in fridge or freezer. 

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Cranberry Cheese Dip

1 French Loaf of Bread

2 - 8 oz. Cream Cheese

1 cup Cranberries - chopped

4 Green Onions - diced

1 cup Mozzarella cheese

1 cup Parmesan cheese

1/2 tsp. Salt

1/2 tsp. pepper

1. Cut a large rectangle out of the loaf of bread. Pull out the bread, cut it up to use for dipping.

2. Combine all ingredients in a medium size bowl.

3. Pour dip into bread.

4. Bake at 375 for 25 min. 

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Alfredo Sauce

1 Onion- Small Diced

2 Garlic Cloves Zested

2 C. Heavy Cream

1 tsp. Salt

1 tsp. Pepper

1/2 C. Shredded Parmesan

  1. Saute onion & garlic, until caramelized.
  2. Add heavy cream, bring to a boil. Reduce heat, until a rolling simmer. 3-5 minutes.
  3. Add cheese, salt and pepper.

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Marinara Sauce

1 Onion- Diced

2 Garlic Cloves Zested

2 Carrots Diced

2 Cans of Diced Tomatoes

2 Cans of Tomato Sauce

1 T. Mrs. Dash Italian Spice

1 tsp. Pepper

1 tsp. Kosher Salt

2 T. Fresh Basil Chopped

  1. Saute onion, garlic, carrots in 2 T. olive oil. Until translucent onions.
  2. Add tomato sauce, diced tomatoes.
  3. Add spices to tomato mix.

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Caprese Skewer

12 Rosemary Sprigs

Mini Fresh Mozzarella Balls

Cherry Tomatoes

Button Mushrooms

  1. Remove 3/4 sprigs off of rosemary.
  2. Assemble Skewers.
  3. Drizzle olive oil, balsamic vinegar, salt and pepper. 

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Pineapple Salsa

1 Pineapple

1 bunch Cilantro – chopped

1 Yellow Onion – diced

1 tsp. Salt

1/2 tsp. Black Pepper


1. Combine all ingredients.

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Pico de Gallo

5 Roma Tomatoes – diced

3 Green Onions – chopped

1 bunch Cilantro – chopped

1 Anaheim Pepper – fine diced

1 tsp. Salt

1/2 tsp. Black Pepper


1. Combine all ingredients.

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Strawberry Salsa

1 lb. Strawberries – diced

1/2 cup Fresh Mint – sliced or chopped

1/4 cup Sugar


1. Combine all ingredients.

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Vanilla Bean Cream Cheese Sauce

8 oz. Cream Cheese – soften

1/4 cup Sugar

1 tsp. Vanilla Extract

1/2 tsp. Vanilla Bean Paste


1. Combine all ingredients until smooth.

2. Place in piping bag, or squeeze bottle.

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