Recipes

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Buffalo Cauliflower

Ingredients

  • 500 grams raw cauliflower

  • 1/2 cup Frank's Hot sauce

  • 2 tablespoons butter

Instructions

  1. Chop cauliflower into small pieces

  2. Melt butter in microwave

  3. Mix butter and hot sauce

  4. Pour liquid over the cauliflower, mix well

  5. Cook in air fryer on 360 for 15 minutes (or until golden brown) Or roast on a pan in oven for 20 min at 375.


Herb Encrusted Mustard Salmon

Ingredients

  • 4 6oz salmon filets (opt for wild salmon for a higher concentration of omega 3's)

  • 2 tbsp Grainy Mustard

  • 2 cloves garlic, minced

  • 1 tbsp Shallots, finely minced

  • 2 tsp Fresh Thyme, chopped plus extra for garnish

  • 2 tsp Fresh Rosemary, chopped

  • 1/2 juice lemon plus a slice each for garnish

  • salt & pepper to taste

Instructions

  1. Heat oven on broil mode and line a baking sheet with foil.

  2. In a small bowl, mix together mustard, garlic, shallots, thyme, rosemary and lemon juice.

  3. Place salmon on baking sheet and spread the mixture over each piece of salmon. Then season to taste with salt and pepper.

  4. Broil 7-8 minutes.

  5. Garnish with a lemon slice and left over thyme!

Strawberry Shortcake Smoothie

Ingredients

  • 8 oz unsweetened almond milk

  • 1/2 cup sliced strawberries

  • 1 cup frozen riced cauliflower

  • 2 tbsp raw cashews

  • 1 splash vanilla extract

  • 1/4 tsp lemon zest (optional)

  • 1 scoop strawberry protein powder

Instructions

  1. Blend all ingredients together until smooth and enjoy!

  2. Optional - Make frozen popsicles!



Egg Roll in a Bowl

Ingredients

  • 1 lb 97% lean ground turkey

  • 16 oz bag tri-color coleslaw mix (453 grams) green cabbage, red cabbage and carrots

  • 1/4 cup coconut aminos (or low sodium tamari or soy sauce)

Instructions

  1. Brown ground turkey in large non-stick pan on medium-high heat

  2. Once turkey is cooked (about 5-8 minutes) add in shredded coleslaw mix

  3. Reduce heat to medium and cook while stirring for another 5 minutes or until cabbage and carrots become tender

  4. Add in coconut aminos, stir and cook for an additional 1-2 minutes

  5. Remove from heat and divide into 3 portions

  6. *Optional: top with chili sauce or toasted sesame seeds (not included in nutrition facts)


Pork Carnitas

Ingredients


4-5 lb Pork loin (I buy mine at Costco and cut it in half or thirds) on all sides in some olive oil until browned all around. Place meat in cooking vessel of choice. Salt and pepper then braise


Add in:


1 Orange cut in half, squeezed in and throw in the rest, do the same thing with

1-2 Limes

Chopped sweet Onion (you can choose to first sauté the onions and garlic in pan juices for a few minutes~ cleans the pan and adds flavor, but if you’re in a pinch no worries)

Diced garlic 4-5 cloves

Fresh cilantro (couple Tbs chopped or handful unchopped. Make sure you wash well!)

Tbs Fresh mint

Tbs Fresh Oregano

Tbs Cumin

2 tsp chili powder

Tsp Salt and pepper (or to taste)

Optional:

Chopped Green pepper, poblano pepper, or a jalapeño or two

A splash of tequila


Instructions

Set Instant Pot for :45 min (and may require an additional :45 cook)

Crockpot on high all day

Dutch oven on med-simmer for several hours


Meat should be cooked through around :45 (except in crockpot) but that doesn’t mean it’s done. You want the meat to be falling apart tender, which will require a longer cook. So the recipe is very easy but takes some patience in cook time. Pull meat apart (shred) with two forks... if it’s easy to do, it’s ready! Serve anyway you’d like. My favorite is in a soft taco with all the fixens



Chicken Curry

Ingredients

  • 2 pounds chicken breast boneless and skinless

  • 1 cup celery, diced

  • 1/4 cup chopped green scalllions

  • 1/4 cup raisins

  • 1/2 cup salted cashews whole or pieces

Sauce

  • 1/3 cup white cooking wine

  • 1/4 cup mango chutney original or hot

  • 3 tbls curry powder

  • 1 cup light mayo

US Customary - Metric

Instructions

  1. Season chicken breasts with olive oil, salt and pepper. Cook chicken on the grill until cooked. Dice chicken into small 1 inch pieces.

  2. Combine chicken, celery, scallions and raisins together.

  3. In a separate bowl, mix together wine, chutney, curry powder, and mayo.

  4. Pour sauce over chicken mixture.

  5. Place cashews in a small skillet and cook over medium heat for 3-5 minutes or until roasted to your liking. We recommend keeping the cashews on the side until ready to serve. This dish is also excellent as leftovers served cold!

  6. This recipe makes approximately 5 servings (200g each).




Breakfast Casserole

Ingredients

(You can meal prep on Sunday and have a healthy, balanced breakfast for the whole week!⁠⁠)

  • 3-4 medium sweet potatoes peeled and chopped in 1 inch pieces

  • 1 medium bell pepper diced

  • 3 cups brussel sprouts or broccolichopped

  • 1 large yellow onion peeled and dices

  • 8 oz (226g) chicken breakfast sausagechopped

  • 6 large eggs

  • 2 cups egg whites

  • 1/2 cup shredded cheddar cheese

Instructions

  1. Heat oven to 400ºF.

  2. Bake sweet potato on a baking sheet lined with parchment paper for 30-40 minutes (until lightly browned and tender).

  3. Saute the veggies over medium-high heat until soft.

  4. Spray 9x13 baking dish with non-stick spray.

  5. Line the dish with sweet potato, then add veggies and chicken sausage.

  6. Combine the egg and egg whites and pour into the baking dish.

  7. Bake breakfast casserole for 20-30 minutes (until firm and lightly browned).

  8. Top with cheese and bake until melted (about 3-5 minutes).


Traditional Greek Salad

Ingredients

  • 4 medium sized tomatoes cut into wedges

  • 2 English cucumbers peeled, seeded, and sliced into half moons

  • 1/2 large green bell pepper cored and thinly sliced

  • 1/2 medium red onion peeled and thinly sliced

  • 2 tbsp olive oil

  • 1 tbsp aged balsamic vinegar

  • 1 tsp dried oregano

  • 5 ounces feta cheese thickly-sliced chunks or crumbles

  • to taste salt

Instructions

  1. Combine the tomatoes, cucumber, bell pepper, and red onion in a large mixing bowl.

  2. Add in olive oil, balsamic vinegar, oregano and salt to taste.

  3. Toss briefly and top with feta cheese.

  4. Serve and enjoy!


Protein Shake

1 scoop protein powder (What kind of protein depends on your goals...check in with our Nutrition Coach to learn more!)

1 1/2 Cup 1% milk

1/2 Cup vanilla low-fat yogurt

1/2 Cup blueberries

1 scoop Ice

*Blend Well*

Breakfast: Homemade Oatmeal

Ingredients

  • 1 tsp Butter

  • 1/4 C dry Steel cut oats

  • 3/4 C Water

  • 1/2 Apple chopped

  • 1/2 C Whyman’s Blueberries

  • 2 Tbs. Almonds chopped

  • 1/4 tsp Cinnamon

  • Good pinch Nutmeg

  • 2-3 drops Vanilla extract

Instructions

  1. Melt butter and add apples to a small pot

  2. Add spices, vanilla and a splash of water. Stir for about 1 min.

  3. Add oats and water. Stir, turn heat to high and bring to light boil.

  4. Cover with lid and reduce heat to simmer for 7 min.

  5. Add the almonds, blueberries and continue to stir frequently.

  6. Cover with the lid, reduce to lowest stove setting for about 5 min. to warm the berries.

Snack: Almond Joy Energy Balls

Ingredients

  • 1 cup old fashioned rolled oats

  • 1/2 cup unsweetened shredded coconut

  • 1/2 cup creamy almond butter

  • 2 scoops Bubs Collagen Protein Powder

  • 2 tbsp honey

  • 2 tsp mini chocolate chips

Instructions

  1. Mix all ingredients together thoroughly.

  2. Roll into 12 evenly sized small balls.

  3. Place into an airtight container and refrigerate until ready to eat.



Lunch: Citris Chicken & Quinoa Salad

Ingredients

  • 3/4 cup quinoa

  • 2 tbsp olive oil

  • 1 pound organic chicken breasts chopped into 1 inch cubes

  • 2 cloves roasted garlic chopped

  • 1/2 tsp smoked paprika

  • 1/2 tsp salt

  • 2 medium oranges (peeled and segmented)

  • 5 cherry tomatoes

  • 3/4 avocado

Dressing

  • 1/4 cup fresh lime juice

  • 1/3 cup cilantro chopped

  • 1 tbsp orange juice

  • 1 tbsp olive oil

  • 1 tbsp honey

Instructions

  1. Cook quinoa and let it cool

  2. Pour olive oil on sauté pan and cook chicken and roasted garlic. Sprinkle paprika and salt. Cook about 8 minutes until chicken is done

  3. Add cooked chicken, avocado, tomatoes and oranges to the quinoa. Stir and set to the side

  4. Dressing: whisk all ingredients together. Pour over salad as eating it.

  5. Enjoy over spinach or mixed greens!



Dinner: Mexican Fiesta Bowl

Ingredients

  • 1/2 cup brown rice cooked

  • 1 cup black beans drained and rinsed

  • 12 ounces grilled chicken chopped

  • 2 cups bell peppers chopped

  • 2 cloves garlic

  • 1 tbsp olive oil

  • 1 avocado

Pico

  • 2 plum tomato

  • 1/2 lime Freshly squeezed lime juice

  • 1 red onion

  • 1/4 cup chopped fresh cilantro

  • 1 tsp salt

  • 1 tsp pepper

Instructions

  1. Sauté peppers, onion, and garlic in olive oil

  2. Combine sautéed veggies with rice, black beans and grilled chicken.

  3. Fresh Pico: Chop tomatoes, add salt, pepper, and chopped cilantro. Squeeze onion Mix well.

  4. Top with 1/3 avocado per bowl

  5. Divide mixture into 3 servings