Roasted Sweet Potato, Quinoa And Kale Salad

Mary Dimeglio: Episode 48

Mary’s bringing us a healthy salad with Tom’s favorite ingredient, quinoa!

2 medium sweet potatoes, peeled and cubed

½ tsp. onion powder

½ cup uncooked quinoa

For the dressing:

  • 1 Tbsp red wine vinegar
  • 1 Tbsp apple cider vinegar
  • 2 Tbsp olive oil
  • 1 tsp. minced shallots
  • 1 Tbsp honey

1 Tbsp olive oil

½ tsp. oregano

3 cups kale or mixed greens

1 tsp. garlic powder

½ tsp. chipotle chili powder

¼ cup dried cranberries



Ready in


  1. Preheat oven to 425 degrees F.
  2. Rinse and peel sweet potatoes, chopping them into ¼ inch cubes. Toss with olive oil, garlic powder, onion powder, oregano and chipotle chili powder until completely coated. Spread sweet potatoes out on prepared baking sheet in a single layer and roast in the oven for about 30 minutes, flipping them once.
  3. While sweet potatoes are roasting, using a mesh strainer, thoroughly rinse the quinoa. Add a ½ cup of water to a small saucepan and add rinsed quinoa. Bring quinoa to a boil, cover and reduce heat and simmer for about 13 minutes. Remove from heat, keeping quinoa covered, and allow it to sit for about 5 minutes then fluff quinoa with a fork.
  4. Combine kale, quinoa and cranberries in a large bowl and toss with dressing.
  5. Fold in roasted sweet potatoes, serve and enjoy!

Crack Slaw

Joe Costa: Episode 45

Joe Costa’s yummy Crack Slaw!

1 lb ground beef or ground turkey

1 tsp. minced garlic

  • 1 packet Splenda sweetener
  • ½ tsp. ginger paste (or fresh grated ginger), or 1 tsp ginger powder
  • 1 tsp. white vinegar
  • 2 T. soy sauce
  • ½ tsp. chili paste (or hot sauce)
  • 1 tablespoon olive oil

    ½ C. chopped green onion (optional, if you don’t like onion, Tom!)

    1 tsp. minced garlic

    salt & pepper, to taste


    20 m

    Ready in
    30 m


      1. In a large skillet, brown the ground beef over med/med high heat.  Season with salt and pepper, to taste.
      2. Meanwhile, combine all the ingredients for the sauce in a small bowl; mix.
      3. Drain any fat from the ground beef, remove from the pan and set aside.
      4. In the same fry pan heat the olive oil over med/med hi heat, add the green onion and cabbage.  Stir fry until cabbage is slightly wilted and tender.
      5. Stir in the sauce and add the meat; stir to combine.  Serve hot.

    Stir Fry

    Billy Lenoir: Episode 44

    Billy says you’ll enjoy this stir fry: (Unless your Tom, then you checked out at the very beginning of the recipe so go get some fries haha!)


    Braggs Liquid Amino


    Chopped Onions

    Chicken Breast Chunks



    Ready in
    30 minutes


    1. Heat nice sized wok and add EVOO.
    2. Add baby carrots and cook for 3-4 minutes.
    3. Add chopped onions for 1-2 minutes.
    4. Add combo of zucchini and squash.
    5. Add water to piles of veggies to steam for 3-4 minutes.  Stir once every minute.  
    6. Once all veggies are soft, add pre-cooked chicken breast chunks.  Cook/stir for 1 minute.
    7. Add Braggs Amino Liquid and stir again.
    8. Enjoy!

    Oatmeal Nut Scones

    Dotti Lupariello: Episode 42

    Dotti shares these AMAZING Oatmeal Nut Scones!!

    1 tsp baking soda

    1 cup chopped walnuts

    1 3/4 cup soymilk

    1/3 cup currants

    1/2 cup Sucanat (granulated cane juice)

    1 cup ghee (Dotti buys at a Healthfood store)

    1 Tbsp baking powder

    1/3 cup raisins

    1/2 tsp salt

    1 tsp pure vanilla extract


    15 m

    Ready in
    30 minutes


    1. Preheat oven to 375 degrees F 
    2. In large bowl, combine first 9 ingredients and mix together well.
    3. Add soymilk, vanilla and ghee and mix together until well combined.
    4. Shape the batter into triangles or flatten on an ungreased cookie sheet.
    5. Bake for 15 minutes.
    6. Serve warm with butter and jam. 

    Supergreens (Or Chocolate Chip Cookie) Fritatta

    Ben Schirmer: Episode 41

    Ben gives us an incredibly healthy recipe full of vegetables – unless you are Tom – then Ben suggests substituting the veggies for chocolate chip cookies!  

    12 Eggs

    2 cups roughly chopped kale

    paprika to taste

    1 tbsp olive oil

    2 cups spinach

    2 cups roughly chopped broccoli

    ½ cup freshly grated Parmesan



    Ready in
    30 minutes


    1. Preheat the oven to 350 F. In a medium bowl, beat the eggs with 2 big pinches of salt and pepper.  Set aside.
    2. In a large oven-safe nonstick pan on medium, heat the oil. Add the vegetables.  Cook, stirring occasionally, until the broccoli is tender and the spinach wilts, about 5 minutes.
    3. Adjust the heat to low and add the eggs. Swirl the pan so the eggs are in an even layer.  Cook until the edges of the eggs begin to set, 1 to 2 minutes.  Top with the cheese and slide the pan into the oven.  Bake until the eggs set completely and the cheese melts, about 10 minutes.
    4. Using an oven mitt, remove the pan from the oven. Let your frittata cool for 5 minutes before transferring it to a cutting board and slicing.  Feeds 4, unless you are really hungry!
    5. For Tom, you could try substituting chocolate chip cookies for the vegetables. Not sure it will work but it would probably make Tom happy.

    RK’s Protein Pancakes

    Rebecca Kennedy: Episode 40

    Rebecca Kennedy shares her favorite go to pancakes!  (Coupon code included!)

    1 medium ripe banana (slightly browned spots)

    1 whole egg or 3 egg whites

    Promix Vegan Pea Protein + B12

    1 tsp organic pure Madagascar vanilla extract (or scrape a vanilla bean)

    Organic, Unsweetened Almond milk* (you can use any kind of milk you enjoy)

    Optional: sprinkle in cinnamon, nutmeg, cardamom



    Ready in


    1. Heat skillet over medium – high
    2. In bowl, Mash banana with a fork or a nutribullet if you hate lumps
    3. Mix in eggs
    4. Add 1 scoop of protein
    5. Add in milk
    6. Stir in vanilla /spices
    7. Add grass fed butter or ghee to pan
    8. If batter is too watery add a bit more protein or alternatively almond or coconut flour! You want the batter to have a balance of liquid and thick consistency, otherwise these little guys will break every time you flip!
    9. Turn heat down to medium
    10. – batter in skillet using measuring cup or ladle
    11. Wait for small bubbles on top
    12. Flip (make sure the pan still has a coating of your ghee/butter)
    13. Enjoy, top with pure maple syrup, honey or the “RK way” straight up
     Step your 🥞 Game Up:
    More Protein: 
    1. add extra protein for a post workout big bag, use plain greek yogurt instead of milk. (I use Siggis, high protein / low sugar / low fat)
    2. Add in Promix Powdered Peanut Butter to the mix and an extra tablespoon of yogurt
    Travel Tips:
    1. make an extra batch and store in a freezer bag in the refrigerator and eat with your hands on the go as a pre-workout snack!

    Lentil Tortilla Soup

    Kristen Shuman: Episode 39

    Perfect for Winter, Kristen Shuman shares her Lentil Tortilla Soup

    1 cup diced onion

    1 jalapeno pepper, diced

    1/2 cup salsa verde

    1 (15 oz) can pinto beans, drained + rinsed


    1 T. Chili seasoning (blend of seasonings, not the chili powder)

    1 tsp avocado oil or olive oil

    2.5 cups vegetable or chicken broth

    1 TBSP tomato paste

    1 cup corn (fresh, canned, or frozen)

    1/4-1/2 cup heavy cream or coconut cream (skimmed off a can of full fat coconut milk)

    For topping, as desired:

    Crushed tortilla chips, Shredded cheddar cheese, Diced jalapeños, Chopped red onion, Fresh pico de gallo, Sliced avocado, Fresh cilantro

    1 bell pepper, diced

    1 can (14-15 oz) can crushed tomatoes

    1 (15 oz) can black beans, drained + rinsed

    3/4 cup dried red lentils

    salt and pepper to taste


    Depends on Method

    Ready in
    Depends on Method


    1. Chop vegetables
    2. Add everything to your IP or Slow Cooker but the heavy cream/coconut cream and optional toppings.
    3. Set the IP to high pressure for 15 minutes. Allow natural pressure release.
    4. If using a Slow Cooker, set to LOW for 8 hours or HIGH for 5 hours.
    5. Stir in the cream if desired, serve with toppings.

    Chocolate Protein Waffle

    Rachel and Darryl Boutin: Episode 38

    When you want a yummy and healthy breakfast (with chocolate – whaaaa???) you MUST try these waffles from Rachel and Darryl!

    30g cup Dark Chocolate Kodiak Cakes Pancake/Waffle Mix  

    120g almond/soy/regular milk

    top with syrup and/or PB2 (powdered peanut butter that you mix with water)

    25g Chocolate Protein powder (preferably Quest brand because it’s the most delicious)

    5g unsweetened cocoa powder (optional)

    50g Liquid Egg Whites

    Dash of cinnamon (optional)



    Ready in
    10 minutes


    1. Mix all the ingredients together
    2. Pour in your waffle maker for 3-5 minutes! (If you don’t have a waffle maker, you can make a pancake instead!)

    Overnight Oats

    Talia McKinney: Episode 37

    Talia McKinney shares an easy and healthy breakfast!

    1 teaspoon chia seeds, optional but Talia recommends for energy

    1/2 banana, mashed, optional

    1/3 to 1/2 cup yogurt, optional



    Ready in


    1. Add the desired amounts of milk, oats, yogurt, chia seeds and banana to a jar or container and give them a good stir. Refrigerate overnight or for at least 5 hours.
    2. In the morning, add additional liquid if you’d like. Once you have the desired consistency, top with fruit, nuts, raisins, seeds, protein powder, granola, coconut or anything you choose that’s yummy.

    Cauliflower Pizza Crust

    Lori Cheek: Episode 35

    Lori Cheek shares a new spin on pizza! 

    1 head cauliflower, stalk removed

    1/2 teaspoon dried oregano 

    2 eggs, lightly beaten 

    1/2 cup shredded mozzarella

    1/2 teaspoon kosher salt 

    1/4 cup grated Parmesan

    1/4 teaspoon garlic powder 


    30 m

    Ready in
    50 minutes


    1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

    2. Break the cauliflower into florets and pulse in a food processor until fine.

    3. Steam in a steamer basket and drain well. (I like to put it on a towel to get all the moisture out.) Let cool.

    4. In a bowl, combine the cauliflower with the mozzarella, Parmesan, oregano, salt, garlic powder and eggs.

    5. Transfer to the center of the baking sheet and spread into a circle, resembling a pizza crust. Bake for 20 minutes.

    6. Add desired toppings and bake an additional 10 minutes.

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