Overnight Matcha Oats with Fruit

TOTAL TIME 5 minutes | SERVES 1 | NUTRITION 388 Calories | 10g Fat | 52g Carbs | 27g Protein

INGREDIENTS

• ⅔ cup nonfat milk (or non-dairy milk of choice)*
• ⅔ cup old-fashioned oats
• 1 teaspoon matcha powder
• 1 tablespoon chia seeds
• 2 teaspoons pure maple syrup
• ⅛ teaspoon salt
• ¼ cup blueberries
• ¼ cup raspberries
• 1 tablespoon sliced almonds (optional)

DIRECTIONS

1. Combine milk, oats, matcha powder, chia seeds, maple syrup, and salt in a pint jar and stir. Top with blueberries, raspberries, almonds, or other toppings of choice. 
2. Cover and refrigerate overnight.

*using different milk may change the nutritional value

DESCRIPTION

Start your day with a heart-healthy breakfast of overnight oats with fruit! This recipe blends creamy oats with the vibrant flavor of matcha, a nutritious and delicious way to fuel your morning.

Chicken, Spinach & Feta Wraps

TOTAL TIME 15 minutes | SERVES 4 | NUTRITION  282 Calories | 7g Fat | 23g Carbs | 32g Protein

INGREDIENTS

• 1/2 cup nonfat Greek yogurt
• 1/4 cup crumbled feta cheese
• 2 tablespoons sun-dried tomatoes
• 1 tablespoon dried oregano
• 2 teaspoons grated lemon zest
• 1/2 teaspoon garlic powder
• 1/2 teaspoon crushed red pepper
• 1/4 teaspoon ground pepper
• 2 cups shredded chicken
• 4 (10-inch) whole wheat tortillas
• 4 cups packed fresh baby spinach

DIRECTIONS

1. Stir Greek yogurt, feta, sun-dried tomatoes, oregano, lemon zest, garlic powder, crushed red pepper, and pepper together in a large bowl.
2. Mash with a fork until mostly smooth, about 1 minute. (Alternatively, process in a blender until creamy, 30 to 45 seconds.) 
3. Fold in chicken, coating with the yogurt mixture.
4. Arrange tortillas on a work surface. 
5. Place 1 cup spinach and about 1/2 cup chicken mixture in a line in the center of each tortilla. 
6. Fold the bottom edge and side edges over the filling; roll up burrito-style. 
7. Cut into halves before serving.

DESCRIPTION

Enjoy a nutritious lunch with these chicken, spinach, and feta wraps. Packed with protein and flavor, they combine shredded chicken with creamy yogurt and feta. Wrapped in whole wheat tortillas with fresh baby spinach, they make a nutritious and delicious grab-and-go meal.

One Skillet Bourbon Chicken

TOTAL TIME 30 minutes | SERVES 4 | NUTRITION 521 Calories | 15g Fat | 28g Carbs | 40g Protein

INGREDIENTS

• ¼ cup low-sodium soy sauce
• ¼ cup bourbon
• ¼ cup unsweetened apple juice
• 1 tablespoon rice vinegar
• 1 tablespoon maple syrup
• 1 tablespoon minced fresh garlic
• 1 teaspoon grated fresh ginger
• ¼ teaspoon crushed red pepper
• 1 ½ pounds chicken thighs, cut into 1/2-inch-thick strips
• 1 tablespoon + 1 teaspoon cornstarch
• 2 tablespoons oil
• 2 teaspoons water
• 3 cups cooked brown rice
• Sliced scallions, for garnish (optional)

DIRECTIONS

1. Mix soy sauce, bourbon, apple juice, vinegar, maple syrup, garlic, ginger, and crushed red pepper in a small bowl. Toss chicken with 1 tablespoon cornstarch in a large bowl.
2. Heat oil in a large nonstick skillet over medium-high. Add chicken; cook, stirring occasionally, until golden and crispy, 6-8 minutes.
3. Add the soy-bourbon mixture; stir to coat. Cook, stirring often, until the sauce is syrupy and the chicken is cooked through 6-8 minutes.
4. Combine water and remaining 1 teaspoon cornstarch in a small bowl; mix well. Add to the pan; cook, stirring, until sauce thickens, 1-2 minutes.
5. Serve chicken and sauce over rice; garnish with scallions if desired.

DESCRIPTION

Enjoy a flavorful and protein-packed dinner with this one-skillet bourbon chicken. This allergen-friendly dish combines tender chicken thighs with a savory soy bourbon sauce, all served over hearty brown rice. Quick and easy to make, it’s perfect for a satisfying weeknight meal.

Vegan Peanut Butter Cookies

TOTAL TIME 1 hour 5 minutes | SERVES 10 | NUTRITION 288 Calories | 14g Fat | 36g Carbs | 9g Protein

INGREDIENTS

• 3/4 cup whole-wheat flour
• 3/4 cup all-purpose flour
• 1 teaspoon baking soda
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1 cup crunchy natural peanut butter
• 3/4 cup pure maple syrup

DIRECTIONS

1. Preheat oven to 350°F with racks in top and bottom positions. Line two large baking sheets with parchment paper.
2. In a large bowl, whisk together whole-wheat flour, all-purpose flour, baking soda, nutmeg, and salt. Create a well in the center; add peanut butter and maple syrup. Stir until dough forms, about 1 minute.
3. Shape dough into 20 balls (about 2 tablespoons each) and place them 2 inches apart on prepared baking sheets. Flatten each ball with a fork in a crisscross pattern.
4. Bake for 10-12 minutes, rotating sheets halfway through, until edges turn golden brown.
5. Cool on pans for 5 minutes, then transfer to a wire rack to cool completely, approximately 30 minutes.

DESCRIPTION

These vegan peanut butter cookies are a delicious and nutritious treat, packed with protein and fiber. Follow this healthy recipe that is perfect for satisfying your sweet tooth.