Smashed Chickpea Avocado Sandwich (Gf/df)

This is the PERFECT sandwich for when you’re craving a healthy, meatless meal! I usually make this on the weekends for us, but lately have been making extra to bring to work. It is SO good and you will not miss the meat because the chickpea avocado combo will certainly fill you up.

Servings: 4 Sandwiches


  • Gluten Free Bread (I use Trader Joe’s Multigrain Gluten Free Bread)
  • 3 Avocados
  • 1 Cup of Chickpeas, rinsed and drained.
  • 1/2 Yellow Onion, diced.
  • 1 Tablespoon Lime Juice
  • Salt + Pepper to taste
  • 1 Teaspoon Olive or Avocado Oil


  1. Combine avocados, chickpeas, diced onion, salt, pepper, olive oil and lime juice in a bowl.
  2. I use a potato masher to mash it all together. I like it a little chunky!
  3. Toast bread slices on a pan or in a toaster until slightly golden.
  4. Put a scoop of the mixture on one slice of bread, top with another slice. Repeat for other sandwiches, and enjoy!

Butternut Squash Chili (gf/df)

I LOVE butternut squash! It is a versatile ingredient that you can incorporate with so many different types of cuisines. It really blends well with all different types of flavors. This chili is a GREAT slow cooker recipe! When we got home from work, had a hearty soup waiting for us that makes the whole house smell SO good. This is yet another recipe that proves you do not need meat to make a hearty meal. The poblano peppers in the recipe adds a comforting, warm spice to to the dish (but not too spicy!). This recipe makes about 8 servings so plenty to save in the fridge for lunch and/or dinner!

Servings: 8


  • 1 Butternut Squash (peeled, seeded and chopped in cubes)
  • 3 15 Oz can Kidney Beans (drain + rinse)
  • 1 Large White Onion (chopped)
  • 2 Poblano Peppers (seeded and chopped)
  • 13.5 Oz Can of Chopped Green Chiles
  • 1 Can of Chickpeas (drain + rinse)
  • 5 Garlic Cloves (minced)
  • 28 Oz Can Crushed Tomatoes
  • 3 Cups GF Vegetable Broth
  • 2 Tablespoons Cumin
  • 2 Teaspoons Oregano
  • 1/2 Teaspoon Crushed Red Pepper
  • 2 Tablespoons Olive Oil
  • Salt + Pepper to taste


  1. Make sure all vegetables are prepped per the above.
  2. Sauté the onions, poblano peppers and garlic either on your stove OR directly in your Instant Pot (sauté feature!).
  3. Put veggies in the slow cooker (if not already in), and add the rest of the ingredients.
  4. Cook on low for 7 hours, or high for 3 hours.
  5. Once the squash is fork tender, you will know it’s done. Enjoy!

Lentil Soup (gf)

After I graduated from college, I lived with my mom until I moved to Florida. When my mom and I weren’t eating roasted chicken or having dinner at our favorite diner, we were eating lentil soup. I love lentil soup because it is hearty and full of vegetables! I make this lentil soup in our Instant Pot and it so easy and fast to prepare (see bottom of page for directions on how to make this in a regular pot!). This recipe makes enough for 8 servings so more than enough for a whole family and/OR lunches to bring to work! Just pop it in your fridge or freeze for a later date.

Serves: 8


  • 3 Carrots, chopped.
  • 4 Stalks of Celery, chopped.
  • 5 Garlic Cloves, minced.
  • 3 Cups Green Lentils
  • 1.5 Large Onion, chopped.
  • 28 Oz Can Diced Tomatoes
  • 8 cups (2 containers usually) Chicken or Vegetable broth, low-sodium GF
  • 6 Cups Baby spinach
  • 2 Tablespoons Black Pepper
  • 3 Tablespoons Italian seasoning
  • 3 Tablespoons Dried Thyme
  • 2 Tablespoons Garlic Powder
  • 1 Tablespoon of Salt
  • Parmesan Cheese for topping (OPTIONAL!)


  1. Add carrots, celery, garlic, lentils, onion and tomatoes to Instant Pot.
  2. Add in Salt, Pepper, Italian Seasoning, Thyme and Garlic Powder.
  3. Add in Broth, stir to combine.
  4. Set Instant Pot to PRESSURE COOK, set for 35 minutes on HIGH and let it cook. When it is done, set valve to quick release.
  5. Once it is safe to open, stir in spinach until it wilts.
  6. Taste and add in more spices if desire.
  7. Serve in soup bowls, and sprinkle with parmesan cheese if desired. Enjoy!

**You can definitely make this in a regular pot if you don’t have the Instant Pot. You would just need to cook the ingredients in steps 1-3 in a large pot, bring to a boil and once it is boiling turn down the heat so it simmers for approximately 1.5 hours, or until lentils are fully cooked.**

Protein Smoothie Bowl (gf/df)

I love having smoothie bowls when I am craving a nutritious and quick meal at home. I enjoy my protein bowls using Arbonne’s vegan protein powder. The best part about smoothie bowls is that you can make it your own. Feel free to pick your own favorite fruits to top it with and let me know in the comments what you come up with!

This recipe is gluten-free, dairy-free, soy-free, and loaded with essential vitamins and minerals along with 20g of vegan protein. Click here to check out Arbonne’s protein powder that I use!

Now, back to this awesome smoothie bowl recipe that brought you here…


  • 2 Scoops Arbonne Vanilla Protein
  • 6 Oz. GF Oat Milk
  • 1 Overly Ripened Banana
  • 1 Ripened Banana, Sliced
  • Strawberries, Sliced
  • Blueberries
  • GF Granola
  • 1 Tablespoons Peanut Butter (all natural)


  1. Blend protein powder, oat milk, and overly ripened banana together.
  2. Pour into a bowl.
  3. Add the Granola, Sliced Banana, Sliced Strawberries, and Blueberries in rows.
  4. Top with Peanut Butter, and enjoy!

White bean & Kale Soup (gf)

If you’re looking for a dinner that will fill you up without the meat, you found it! Some nights I prefer to go meatless and keep it simple. I LOVE the Instant Pot, it has saved us so much time preparing dinner at night. It makes flavorful soups super fast! This is more like a chili rather than a soup but will definitely keep you satisfied until your next meal. You can also make this soup without the IP and instead in a soup pot, the end result is the same. This recipe makes about 4 servings.


  • 2 15.2 oz Cannellini Beans
  • 1 Carrot, cut into small pieces
  • 3 Celery ribs cut into small pieces
  • 1 Cup Kale (rough chop)
  • 2 Tbsp Oregano
  • 1 Large White Onion diced
  • 4 Cups low sodium vegetable broth (gluten free)
  • 1/2 Cup of Quinoa
  • 1 Tsp Salt
  • 2 Tbsp Ground Cumin
  • 2 Tbsp Olive Oil


  1. Heat oil in IP on saute mode high temperature.
  2. Add onion, celery, and carrot; cook and stir until vegetables are tender for about 5 minutes.
  3. Stir in beans, salt, and cumin and cook for another 3 minutes.
  4. Add broth and bring to a boil.
  5. Reduce heat to low temperature and bring to a simmer until reduced about 6-7 minutes.
  6. Stir in kale and quinoa, cover and cook until quinoa is cooked. If using IP I turned it off then put on the KEEP WARM mode but on high temperature and put the cover on.
  7. Add oregano once done, and you are ready to enjoy it!

Chicken Tenders (gf)

Who doesn’t love good ol’ chicken tenders? These chicken tenders are crunchy on the outside using almond flour and cooked perfectly on the inside. These are easy to make and definitely a crowd-pleaser! Pair them with some baked sweet potato wedges and you got yourself a yummy dinner.


  • 10 Chicken Tenderloins
  • 3 Cups Almond Flour
  • 2 Tablespoons Flax Meal + 6 Tablespoons Water (combine together) *This is used in place of eggs but feel free to use eggs if that is what you have on hand*
  • 1 Tablespoon Red Pepper Flakes
  • 2 Tablespoons Garlic Powder
  • Salt + Pepper to taste
  • Olive Oil

1. Preheat oven to 425 degrees.

2. In one shallow bowl, put the flax meal mixture. In another bowl, mix the almond flour with the red pepper flakes, garlic powder, salt and pepper.

3. Drizzle some olive oil on a sheet pan.

2. Pat dry the chicken tenderloins! VERY important to make sure the coating sticks.

3. Coat each chicken tenderloin in the Flaxmeal mix, then dip in the almond flour mix, repeat once, then place on the sheet pan.

4. Bake for 20-25 minutes. Place oven on broil when done and cook until the chickens are browned at the top.

5. Serve with your favorite dipping sauce (or just classic ketchup) and enjoy!