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This Week's Healthy Recipes


MEAL 1: Mexican Dinner

The Best Simple Guacamole

Prep Time: 10 mins

Total Time: 10 mins

guacamole Servings: 12


2 medium tomatoes

2 tbsp red onion finely chopped (or substitute yellow onion)

1 clove garlic minced

2 tbsp lime juice

2 tbsp fresh cilantro leaves finely chopped

1/4 tsp salt

1/8 tsp black pepper

2 avocados ripe

tortilla chips


In a medium bowl, combine tomatoes, red onion, garlic, cilantro, lime juice, salt and pepper.

Add in avocados and mash with a fork until desired consistency is reached and all ingredients are combined.

Serve with tortilla chips.


Pico De Gallo

Prep Time 20 minutes

Servings 4 cups


6 Roma tomatoes diced with fleshy seeds removed see notes, approx. (2 ½ cups)

1/2 large white onion, diced (approx. 1 cup)

1 cup loosely packed cilantro leaves minced

1-2 jalapenos or serrano peppers seeded, deveined

2 tablespoons lime juice (add lime zest for tangier)

1/4 teaspoon salt plus more to taste

1/4 teaspoon ground cumin (optional)

1/4 teaspoon garlic powder (optional)

Pepper to taste

showing how to make authentic pico de gallo by stirring together tomatoes, cilantro, onions, jalapenos, lime juice in a white bowl


Add all of the ingredients to a medium bowl and stir to combine. Cover and refrigerate for at least 30 minutes. When ready to serve, taste and add additional lime juice, salt and pepper if desired. If refrigerated beforehand, let sit 15 minutes at room temperature so it doesn’t taste flat.



Total time: 50 min

180 Calories

Servings: 8


4 boneless, skinless chicken breasts (cut in half lengthwise, about 2 lbs. boneless chicken)

1 cup tomato salsa or pico de gallo (see recipe below)

1/4 cup chicken stock

7 ounces diced green chiles (not drained, Anaheim chiles)

2 tablespoons Cholula Hot Sauce (or other Mexican hot sauce of your choice)

2 tablespoons lime juice (fresh-squeezed)

1 teaspoon onion powder

2 heads iceberg or green leaf lettuce

2 avocados (medium or large, diced into small pieces)

3/4 cup chopped fresh cilantro

1/4 cup red or yellow onion (chopped)

1/4 cup lime juice (fresh-squeezed)



Trim visible fat and other unwanted parts from chicken breasts and cut each one into three or four strips lengthwise. Spray the inside of the Instant Pot with olive oil or non-stick spray and arrange the chicken strips in the pot.

Combine the salsa, chicken stock, diced green chiles, onion powder, hot sauce, lime juice, and onion powder to make the spicy sauce. Pour over the chicken in the Instant Pot.

Lock the lid, set the Instant Pot to MANUAL, HIGH PRESSURE, 8 minutes.

When the 8 minutes cooking time has finished, let the Instant Pot NATURAL RELEASE for 10 minutes, then turn the valve to quick release the rest of the pressure.

Remove the chicken strips to a cutting board to cool. Turn the Instant Pot to SAUTE/LOW HEAT and let the liquid simmer until it’s cooked down to about 1/2 cup. (This takes about 5-10 minutes.) While the liquid reduces, use two forks to shred chicken apart.

Peel and dice the avocados and toss with the lime juice (in a bowl that’s big enough for all the salsa ingredients.) Add the chopped cilantro and chopped red onion and stir gently to combine.

Cut iceberg lettuce heads in half and wash in salad spinner if needed. Peel off two pieces of lettuce to make a "cup" and fill with a scoop of chicken mixture and a scoop of guacamole and pico de gallo. Eat tacos with your hands.


Trim visible fat and other unwanted parts from chicken breasts and cut each one into three or four strips lengthwise. Spray the inside of the slow cooker with olive oil or non-stick spray and arrange the chicken strips in the bottom.

Mix together the salsa, diced green chiles, onion powder, hot sauce, lime juice, and onion powder. DO NOT ADD THE CHICKEN STOCK if you're cooking in the slow cooker

Pour the sauce mixture over the chicken and cook on low for about 5 hours, or until chicken is very tender. (You can cook for a shorter time on high, but I thought cooking on low gave more tender chicken.)

When the chicken is done, remove to a cutting board with a slotted spoon. Turn the slow cooker to high and leave the lid partly off so steam can evaporate and cook down the sauce.

Use two forks to pull the chicken apart into chunks or shredded chicken pieces.

Put the chicken back into the slow cooker, stir to combine with the sauce, and let it heat back up while you prepare other ingredients. (If there seems to be a lot of sauce in the slow cooker, you can cook the sauce down in a pan on the stove, but I just scooped chicken out with a slotted spoon when I assembled the tacos.)

Make the guacamole, pico de gallo and lettuce-wrap tacos same as above.


180 Calories, SODIUM 20% DV 480mg, FAT 14% DV 9g, PROTEIN 31% DV 16g, CARBS 4% DV 12g, FIBER 24% DV 6g


Pan Fried Cinnamon Bananas


2 Bananas, cut into ½" pieces

½ teaspoon Cinnamon

1 Tablespoon butter

2 Tablespoons raw honey (or regular honey)


Combine the cinnamon, butter and honey in a frying pan over medium-high heat until melted and combined.

Add the banana slices and cook for 4 minutes until the bottoms start to caramelize and turn golden brown. Adjust the temperature and cooking time as needed so that they don't burn.

Flip all the banana pieces and cook for another 4 minutes until the other side is golden brown.

Serve immediately



Avocado Caprese Salad - A dairy-free take on the classic Caprese salad.

Prep Time 10 mins

Total Time 10 mins

Calories: 197kcal Author: Lisa Wells


4 medium heirloom tomatoes

3 medium avocados

1 large bunch fresh basil

1 lemon juiced

1 tablespoons organic extra virgin olive oil

aged balsamic vinegar optional

sea salt

fresh ground pepper


Cut the avocado around the equator and remove pit. Slice into rounds, then remove the peel. Lightly toss avocado slices in lemon juice.

Slice tomatoes and salt lightly.

Layer tomato slices, avocado slices, and basil leaves. Drizzle with olive oil and balsamic vinegar, if using. Salt and pepper to taste.


Calories: 197kcal | Carbohydrates: 12g | Protein: 2g | Fat: 17g | Saturated Fat: 2g | Cholesterol: 0mg | Sodium: 11mg | Potassium: 681mg | Fiber: 7g | Sugar: 2g | Vitamin A: 830IU | Vitamin C: 23.2mg | Calcium: 20mg | Iron: 0.8mg