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Health Benefits: When you need a break from the heavier dishes of winter, look no further than this bright citrusy salad that still uses seasonal produce but switches up the soup season options! Winter Proudce Red Cabbage: While we think of "fresh" produce as being picked yesterday, red cabbage is a winter staple because its dense cellular structure allows it to maintain its vitamin C and antioxidant levels for months after harvest. In the dead of winter, a local cabbage often provides better nutrition than delicate summer greens shipped from far away. Immune Support and Absorption Oranges and Lime Juice: The Vitamin C from the oranges and lime juice does double duty: it boosts your immune system and increases the absorption of non-heme iron found in the kale and white beans so you can get the most out of your meal. It also comes together in under 20 minutes and is a fantastic make-ahead for lunches throughout the week. Packed with 26g protein/serving and whopping 15g of fiber your belly will thank you for treating it so well. Ingredients (Makes 4 Servings): 3 cups kale 3 cups red cabbage 3 stalks scallion 2 oranges 1 (15 oz) can of white beans, drained 2 tsp ginger root, grated 2 tbsp natural peanut butter 2 tbsp lime juice 2 tsp maple syrup 3 tbsp apple cider vinegar 1/4 tsp salt 1/4 tsp red pepper flakes (optional) 3-6 tbsp water 4 oz dry roasted edamame, such as Biena Naked Edamame Instructions: Wash the kale and cabbage. Finely diced both the kale and cabbage into thin shreds and place in a large bowl. Thinly sliced the green onions and add to the kale mixture. Drain and rinse the white beans and add to the bowl. Peel both oranges and separate the slices, then cut each slice into thirds and set aside.  Peel the ginger (see below) and grate 2 tsp to set aside for the dressing. In a small bowl combine the dressing ingredients: grated ginger, peanut butter, lime juice, maple syrup, apple cider vinegar, salt, red pepper flakes and 3 tbsp of water. With a fork or small whisk, whisk together, adding extra water 1 tbsp at a time until you have a thick but pourable dressing. Taste and adjust seasonings. Pour the dressing over the kale mixture and toss to combine. Top with the orange pieces and crunchy edamame.  Enjoy! Notes: Peeling Ginger: the easiest way to peel ginger is with the side of a spoon. Use the edge of the spoon to scrape the peel off, far easier than a peeler or knife! *Substitutions : Any white bean will work here: northern, navy, cannellini or white beans. Nutrition Info (per Serving):  Calories: 358 Fat: 10.5g Carbohydrates: 47.5g Fiber 15g Protein: 26g

Health Benefits: This is one of the fastest, easiest desserts I have ever made and it is a crowd pleaser! A 2-ingredient version of this recipe made its way around the internet a year or so ago but I have found adding a few more touches makes this treat stand out. Dark chocolate is high in fiber, iron, magnesium and antioxidants. And when you purchase a high quality brand with >80% cacao, no dairy and minimal added sugar, it's actually a very healthy treat in moderation, associated with a positive fat profile that can help with cholesterol, flavanols which play a role in lowering blood pressure and polyphenols that can actually help increase your mood. And while it took me a little while to adapt to a higher percentage dark chocolate, I now look forward to it knowing it's good for me in so many ways.    This dessert is somewhere between a thick chocolate mousse and a pot de  crème  (although I did make a version with whipped aquafaba to get it closer to a light mousse and it worked, although I digress, but try it if you're feeling adventurous!) and even my French husband gave it an enthusiastic seal of approval, which is saying something when you tell a Frenchman you remade a classic national dish with tofu! But it is seriously delicious, comes together in about 5 minutes and is an elegant dessert for a party that no one will know is significantly better for them than the egg and cream laden versions. Bon appetit!

Health Benefits: This recipe is a Harrington family staple that was made for many holiday parties when I was younger. And this NYE I woke up thinking how they would be a great thing to make but the original recipe was filled with bread, butter and cheese. So I took a stab a re-creating them as a healthier version and they turned out amazing! Just like I remember with regards to flavor but now significantly more guilt-free (although if you ask my husband who ate 7 in a row, he might say stick to 3 or 4 at a time). I did keep the eggs of the original recipe, but intend to try them in the future with a replacement of flax eggs (1 tbsp ground flax meal with 1 tbsp water = 1 egg). If you are brave, give it a try to make them vegan. Packed with iron-rich spinach and protein and B12 in the nutritional yeast, these make for a great party appetizer but honestly would also be a great post school snack or pre-workout bite too! They are easy to make ahead, freeze before baking and pop in the oven as needed. I served mine alongside a vegan ranch-style dressing, as well as some dijon mustard. I love this recipe because it's a great example of how we can take family recipes and re-think them in a more nutritious way while still maintaining the memories of the original dish. Ingredients (Makes 20 spinach balls): 20 oz frozen chopped spinach 1 yellow onion 2 cloves garlic 3 eggs 1/2 cup olive oil 3 cups gluten free breadcrumbs (I used Jeff Nathan Seasoned Panko which do contain egg) 1/2 cup nutritional yeast 1/2 tsp dried thyme 1/2 tsp salt 1/4 tsp black pepper   Instructions: In a microwave safe bowl, microwave the frozen spinach until defrosted. Place the spinach in a fine-mesh colander and squeeze out all the excess water. Set aside. Finely dice the yellow onion. Mince or grate the garlic. In a large bowl, crack the 3 eggs and whisk until combined. Add all the remaining ingredients: spinach, olive oil, onion, garlic, breadcrumbs, nutritional yeast, thyme, salt & pepper. Use your hands to combine well. Line a baking sheet with parchment paper. Roll the spinach mixture into 20 equally sized balls. Place the baking sheet and spinach balls in the freezer for a minimum of 20 minutes. While they are freezing, preheat the oven to 350F. Once ready, bake the spinach balls for 20 minutes until the bottoms are golden brown. Serve immediately. *Make Ahead Tip : Once frozen, transfer the uncooked pieces to a freezer safe container and bake when as you need them. Nutrition Info (per each Spinach Ball):  Calories: 134 Fat: 7g Carbohydrates: 13g Fiber 2g Protein: 5g

Health Benefits: For a flavor-packed, one dish weeknight meal, you can't beat this recipe. It's like a garlic tomato-soup bean bowl, all warm, cozy and yet still packed with >25 grams of protein/serving. By adding fresh, canned and sun-dried tomatoes you get a rich tomato flavor even in winter, while we wait for the return of summer tomatoes. And the best part is it takes about 5 minutes of prep then throw it in the oven and let the heat do the work. As always, it's packed with good stuff for you too: White beans provide plant-based protein and fiber which keep you feeling full while preventing blood sugar spikes. And tomatoes cooked in olive oil helps you better absorb the lycopene in tomatoes, which is an antioxidant that helps reduce the risk of heart disease and cancer. Lastly, it will make your kitchen smell amazing! So it really is a winner all around. Ingredients (Makes 4 Servings): 20 oz cherry tomatoes, or a mix of any smaller tomatoes such as vine-ripened 7 pieces (~1/2 of an 8.5 oz jar) sun-dried tomatoes in olive oil 1 (14oz) can fire-roasted tomatoes, drained 8 cloves garlic, or one whole head 1/3 cup olive oil 2 (14 oz) cans of white beans, drained* 1/2 tsp salt Instructions: Preheat the oven to 350 degrees F. Chop the sun-dried tomatoes into small pieces. Peel and smash/roughly chop the garlic into large pieces. Drain the canned tomatoes. Rinse and slice any larger tomatoes in half. Cherry tomatoes can be left whole. Place all ingredients, aside from the white beans, in a 9 x 13 casserole dish. Bake for 25 minutes, until the tomatoes are bursting and starting to bubble. While the tomatoes are cooking, drain and rinse the white beans. After 25 minutes, remove the dish from the oven and gently smash the tomatoes and garlic with the back of a spoon. Add the white beans, stir to combine and return to the oven for 10 more minutes. Serve warm with a simple side salad of greens. Suggested Toppings: Nutritional Yeast (for a cheesy flavor) Vegan Parmesan Regular Parmesan Olives Parsley *Substitutions : Any white bean will work here: northern, navy, cannellini or white beans. Nutrition Info (per Serving):  Calories: 565 Fat: 21g Carbohydrates: 76g Fiber 18g Protein: 26g

Health Benefits: With this recipe, in just about 30 minutes you can have an amazing, beautifully spiced bowl of soup that has so many cool health benefits. I am continually amazed by how incredible plants are and this recipe highlights some of the fascinating ways that how we combine, cook and pair plants together can create an end product that is better than any individual component on its own. Spices:  Spices add not only flavor, but a whole host of potent health supporting compounds. Turmeric, ginger and garlic contains active compounds like curcumin and gingero that help reduce inflammation and support a healthy immune system. Micronutrient Magic:  The addition of fresh lime juice at the end isn't just for the flavor; the Vitamin C in the lime helps increase the absorption of the iron in the lentils and spinach, making it not only a flavor enhancer but a nutrient activator as well. Greens at the End:  Adding four cups of baby spinach at the ends ensure the spinach is only lightly wilted, so it retains most of its heat-sensitive antioxidants and phytonutrients, and when you add the lime juice, you maximize your ability to absorb them. And voilà! A plant powered meal that nurtures you from the inside out. Ingredients (Makes 6 servings): 2 tbsp olive oil 2 medium yellow onions 4 large garlic cloves 3 tsp grated fresh ginger 2 tsp ground turmeric 1.5 tsp ground cumin 1/4 tsp ground cardamom 1 (14oz) can fire-roasted diced tomatoes with their juice 1 (14oz) light coconut milk 1/2 cup dried french lentils, rinsed 1/2 cup dried yellow lentils, rinsed (also called moong dal/split mung) *if you can't find these, you can replace with an extra 1/2 cup dried french lentils 4 cups vegetable broth 2 tsp salt 2 tsp maple syrup Optional: 1 tbsp sambal oelek chili paste or sriracha 4 cups baby spinach 3 tsp lime juice Instructions: Dice the onions and finely mince the garlic cloves. Peel the ginger. The easiest way to do this is to use the side of a spoon to scrape the skin off. Grate the ginger. In a large pot, heat the olive oil. Add the onion, garlic and a pinch of salt. Sauté until the onions are soft. Add the ginger and cook for 1 minute, Add the turmeric, cumin and cardamom. Cook for 2 more minutes, until fragrant. Add the diced tomatoes and juice, coconut milk, dried lentils vegetable broth, salt, maple syrup and chili paste, if using. Stir to combine. Bring just to a boil, then lower to simmer and cook for 20-25 minutes until the lentils are soft. Add the baby spinach and lime juice. Stir until the baby spinach is wilted. Taste and adjust seasoning. Serve yourself a warm bowl and enjoy! Nutrition Info (per serving): Calories: 242g Fat: 9.5g Carbohydrates: 29.7g Fiber: 9.2g Protein: 10.7g

Health Benefits: This is a bowl of winter vitamins! It uses root vegetables that are in season now demonstrating how to eat seasonally with pantry staples. It also makes a wonderful salad for lunches the next day. So while this recipe serves 4, it keeps well for leftovers. A note about tempeh: I've found the key to tempeh is to crumble it and make it crunchy. This recipe does that and it adds a nutty/crispy texture to the dish. It's a good way to try tempeh if you aren't familiar.

Health Benefits: This is an easy one-pot dish that is perfect for meal prep or freezer meals and I provide modifications below to make it simple to swap out ingredients for what you already have in your pantry. All together it takes less than 30 minutes to prep and you can make it ahead of time and leave on the stove till dinner. It only gets better with time! It also packs a bunch of vitamins and minerals: Plant-Based Protein and Fiber:  Each serving provides 17 grams of protein and 11.6 grams of fiber (over 35% of the recommended fiber intake per day!). This is primarily due to the white beans which also contribute to satiety, muscle health and GI regularity. Vitamins, Minerals and Micronutrients: This soup is packed with micronutrients like Potassium, B Vitamins and Vitamin C. Potassium (from potatoes and beans) help promote heart and bone health. B Vitamins (especially from the nutritional yeast) are essential for energy metabolism and provide additional complete protein. Vitamin C (from potatoes, peppers, and lime juice) supports immune function. Phytonutrients: Ingredients like the jalapeño, salsa verde, corn, and olive oil contribute Polyphenols and Carotenoids. These compounds act as antioxidants, helping to protect your body's cells from damage and potentially reduce the risk of chronic diseases. Ingredients (Makes 6 servings and freezes well): 2 tablespoons (30 mL) extra-virgin olive oil 1 large white onion 1 jalapeño pepper 4-6 garlic cloves (remember, measure garlic with your heart!) 1 pound Yukon gold potatoes 1.5 tsp cumin 2 tbsp gluten free flour 4 cups vegetable broth 2, 15oz cans white beans, drained and rinsed 2 cups corn frozen corn kernels 15 oz jar salsa verde 4 oz can diced green chili 2 tsp kosher salt 1/4 tsp black pepper 1 tbsp hot sauce, such as Chipotle Cholula 1/4 cup nutritional yeast 2 tsp lime juice Toppings: Avocado Scallions Lime wedges Substitutions & Modifications: Flour: If you don't have the need to be gluten free, you can use regular flour instead or a thickener such as corn starch or tapioca flour Broth: This is a great recipe to substitute in bone broth for collagen and protein if you aren't strictly vegan. Beans: Any white bean works here: Navy, Great Northern or Cannellini Heat profile: this soup isn't too spicy but has a small kick with the jalapeno, salsa verde, green chili and hot sauce. If you are sensitive to spice, use 1/2 a jalapeno and omit the hot sauce.   Instructions: Prep your vegetables. Dice the white onion and jalapeño. Clean, peel and chop the potatoes into small cubes. Mince or grate the garlic. In a large pot, heal the olive oil until shimmering. Add the onion and jalapeño with a pinch of salt. Sauté until the onion is translucent and soft ~5-6 minutes. Add the garlic and cumin and cook for 1 more minute, until fragrant. In a small bowl or cup, combine the gluten-free flour with 1/2 cup of the vegetable broth and mix until the flour is dissolved. This mix, called a slurry, prevents clumps in the soup. Add the slurry, remaining 3.5 cups broth, potatoes, drained beans, corn, salsa verde, and diced green chili, salt & pepper to the pot and stir to combine. Bring to a boil, then reduce and allow to simmer for 30 minutes until the potato is soft. add the hot sauce, nutritional yeast and lime juice. Taste and adjust seasoning to your preference. Serve topped with avocado, scallions and an extra squeeze of lime. Nutrition Info (per serving):  Calories: 342 Fat: 6.9g Carbohydrates: 56.2g Fiber 11.6g Protein: 17g

Health Benefits:  When you need a quick 15-minute meal that still packs a vitamin/nutrient filled punch for a cold evening, look no further than this beans and greens dish. It's a reminder that simple ingredients done well, don't need much added to them. Escarole is one that has still been available at the remaining farmers' markets so grab a head if you see one and whip this up for a chilly weeknight meal. And if not you could substitute kale instead. Escarole:  Escarole, a bitter green, is an excellent source of vitamin K, vitamin A, and folate. The bitter compounds support liver function and bile production, which aids in digestion and detoxification. Its high fiber content supports gut health and helps stabilize blood sugar. Garlic: With cold and flu season on the way, get your garlic ready! It contains allicin, a sulfur compound with powerful anti-viral, anti-bacterial, and immune-modulating properties making it a staple for any food as medicine kitchen. Cannellini Beans:  Cannellini beans are a fantastic source of plant-based protein and complex carbohydrates. This combination helps create a feeling of satiety, supports muscle maintenance, and provides sustained energy release, preventing blood sugar spikes. They also contribute significant fiber and essential minerals like iron and magnesium. Chili Flakes:  The capsaicin found in the red chili pepper flakes is known to mildly boost metabolism and may possess pain-relieving properties. In small amounts, the heat can also act as a digestive stimulant, promoting the flow of digestive juices. Ingredients (Makes 2 servings): 1 head escarole, washed 2 tbsp olive oil 4-6 cloves, garlic minced (measure with your heart) 1/4 tsp red chili pepper flakes 1/4 tsp salt 2 cups vegetable broth 1, 15oz can cannellini or white beans, drained and rinsed Additional salt & pepper to taste Optional Additions: Air-fried tofu, tossed with Italian seasoning Nutritional yeast Parmesan cheese Any protein of your choice Swap out the vegetable broth for bone broth to increase protein If you can't find escarole, swap it out for kale Instructions: Wash the escarole and slice into 1 inch ribbons. Mince the garlic. In a large saucepan heat the 2 tbsp olive oil. When hot, add the escarole and sauté for 1-2 minutes. Add the garlic and cook until soft 5-6 minutes. Add the chili pepper salt, cook for one 1 minute more. Add the vegetable broth and beans. Bring to a simmer for 5 minutes. Taste and adjust seasoning to your preference. Enjoy! Nutrition Info (per serving):  Calories: 334 Fat: 14.7g Carbohydrates: 40.1g Fiber 18.6g Protein: 14.2g

If you need a seriously quick party dish, this dip is it. It has been in my rotation for a few years and every time I make it, my friends demolish it, despite its simplicity and sneakily healthy profile. It takes about 5 minutes to make and if you are feeling extra fancy, this is a great base to turn into a plant-based 7 layer dip. Try adding guacamole, your choice of salsas, chopped tomatoes, scallions, black olives or any other toppings that speak to you! Health Benefits: Black Beans: These versatile legumes are a powerhouse of nutrition. They are an excellent source of plant-based protein, contributing to satiety and muscle health. Black beans are also incredibly rich in dietary fiber, which is crucial for healthy digestion, stabilizing blood sugar levels, and promoting gut health. Tomatoes: Whether small or cherry, tomatoes are brimming with vitamins, particularly Vitamin C, and antioxidants like lycopene. Lycopene, in particular, is well-known for its potential role in protecting cell health. Garlic & Onion: Beyond their flavor, garlic and onion offer significant health advantages. Both contain compounds with potential anti-inflammatory and immune-boosting properties. Onions are also a good source of Vitamin C and B6. Salsa Verde & Chili Powder (and other spices): The inclusion of salsa verde and spices like chili powder, cumin, coriander, and red pepper flakes adds not just a burst of flavor but also a host of beneficial compounds. Many spices are rich in antioxidants and possess anti-inflammatory properties. Chili powder, for example, often contains capsaicin, which has been studied for its metabolism-boosting effects. Ingredients: 2 cans black beans, rinsed 2 small tomatoes or ~15 cherry tomatoes, chopped 2 cloves garlic, minced 1/4 cup chopped white onion 1/4 - 1/2 cup salsa verde 1 tbsp chili powder 1 tsp cumin 1 tsp coriander 1/4 tsp red pepper flakes Juice of 1 lime (plus more as needed) Salt to taste, start with 1/4 tsp 10+ dashes of Cholula hot sauce or your personal favorite Optional Substitutes: I've done this with a mix of black beans and canned lentils and it was just as good. Shallots or red onion can be substituted for white onion. Smoked paprika adds a nice smokiness as well Add layers of toppings to turn this into your own plant-based layer dip. All the flavor, none of the bad stuff! Think salsa, guacamole, pico de gallo, scallions, olives, go wild! Instructions: Combine all ingredients in a food processor. Blend till smooth. Taste and adjust. Serve with your favorite chips or sliced veggies. I recently found these corn chips at Whole Foods which are made with avocado oil and regeneratively grown corn. They are a great substitute for other less gut/environment- friendly types: Zack's Mighty Organic Tortilla Chips Nutrition Info (Per Entire Dish without Chips or Additional Toppings): Calories: 378 Protein: 22 grams, Carbs: 59 grams, Fat: 4 g Fiber: 24 grams

Health Benefits:  This week is another classic French recipe, à la Annie. Lentils have the highest protein content of the bean world (aside from soybeans) with 18grams/cooked cup. They are also high in fiber, folate and iron and are a wonderfully versatile staple to any plant-based kitchen as they can be used in salads, veggie burgers, curries, soups, or roasted to make a crunchy topping to any meal. This salad uses green lentils (also called Puy or French lentils) as they are a little firmer and hold their own in a salad without the mush of other types. This dish is incredibly simple, comes together quickly and is delicious on its own but it's also a fantastic base to run wild with: adding whatever vegetables or additions that sound good to you. I commonly add leafy greens, roasted potatoes, broccoli or asparagus. But take a peek in your fridge and see what inspires you! Ingredients (Makes 4 servings): 1 cup uncooked green lentils (I'm a fan of this Aurora brand, available at Whole Foods) 3 cups water, broth or bone broth...your choice! 1 bay leaf 1/4 cup olive oil 1/4 cup red wine vinegar (white or apple cider are perfectly acceptable substitutes) 2 heaping tbsp dijon mustard (I like to do half whole grain, half dijon if you have both) 1 small shallot, finely diced 1 tbsp lemon juice 3-4 tbsp capers Salt & Pepper Optional Substitutes: Consider cooking the lentils in bone broth for an additional protein boost. Use pre-cooked lentils to make this a SUPER quick meal such as these Trader Joe's lentils. Other Additions: Carrots Celery Roasted Red Peppers Olives Feta Cheese (vegan or regular) Tuna Scallions Instructions: Rinse dried lentils. Add lentils, bay leaf and your liquid of choice to a medium saucepan. Bring to a boil, then reduce to a simmer and cover. Cook for 20-30 minutes until soft, but not mushy. Start checking at 20 minutes and check every 2-3 until your desired texture. Drain and set aside. In a small bowel, whisk together olive oil, vinegar, mustard, shallots, lemon juice & capers. Taste and season with salt and pepper. Once lentils have cooled slightly, add the dressing and toss to combine. Add any other additions you wish or enjoy as is. This salad can be served immediately and eaten warm or made ahead and served cold. Both are delicious. Santé! Nutrition Info (per serving):  Calories: 270 Fat:15g Carbohydrates: 24g Fiber 6g Protein: 13g

Sticking to the theme of cinnamon season, this bread is perfect for fall and using up the last of your zucchini. I personally love to eat this as my pre-workout fuel because it provides carbs, some fat and some protein all in a ready-to-go slice. On that note, for those of you looking to increase the protein in recipes, I've also tried this bread substituting about half the buckwheat flour with Mikuna Protein Powder , a plant-based single ingredient powder, and it works really well! Whichever way you go, this loaf is sure to be a crowd-pleaser for all ages. Health Benefits:   Walnuts and buckwheat flour  are two of the stars in this recipe. Walnuts  are a fantastic source of omega-3 fatty acids, which help reduce inflammation and support brain function. Buckwheat flour,  a gluten free whole-grain flour, is rich in minerals like magnesium, B vitamins and is a plant-based complete protein. Both  ingredients are packed with dietary fiber  which is essential to a healthy microbiome, promoting a feeling of fullness, and helping to slow the absorption of sugar into the bloodstream, preventing sharp spikes and crashes in energy levels. Kid Friendly : With the sweetness of the bananas, kids won't know you've added zucchini, healthy fats and whole-grain fiber making this a great "treat" recipe that is also nutrient dense. Wet Ingredients: 80 grams grated zucchini (about 1 medium zucchini) 250 grams extra ripe bananas (3 small or 2 medium bananas) 1/3 cup soy milk or milk of your choice 1/3 cup tahini 1/3 cup maple syrup 2 teaspoons vanilla extract 2 teaspoons apple cider vinegar Dry Ingredients: 2 cups buckwheat flour 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon cinnamon 1/2 teaspoon salt 1/2 cup chopped walnuts Instructions: Preheat the oven to 350 degrees F. Line a bread loaf pan with parchment paper and put aside. Prepare the zucchini. Grate zucchini with a box grater and place in a colander. Squeeze to remove extra moisture and set aside. In a medium bowl, add the ripe bananas. Use a fork to mash the bananas into a paste. Add the remaining wet ingredients and mix to combine. Give the grated zucchini one more squeeze, then add it to the wet ingredients and mix. In a separate larger bowl, add all the dry ingredients and mix to combine. Add the wet ingredients to the dry ingredients and stir until combined. Pour mixture into the loaf tin. Bake at 350 degrees F for 45 minutes. Check if done by inserting a toothpick. If, when removed, is clean, remove from the oven. If not done, continue cooking checking every 5 minutes until a toothpick is removed clean. Let cool for 10 minutes, then remove and place on a wire wack to cool completely. Enjoy! *I love to toast each piece for a warm slice with a crunchy exterior! Nutrition Info (per 1/8 of loaf) Calories: 220 Protein: 6.1g Carbs: 38g Fiber: 4.7 g Fat: 6.3 g

I love granola! Salty, sweet, crunchy it hits all the right notes. But this is another snack that can be a nutrition packed flavor bomb or a refined sugar, refined carbohydrate, ultra-processed, oil-coated bummer when store-bought. It’s also quick & easy to make at home and while the list may not be items you keep regularly: one, you can absolutely switch them out for nuts/seeds you do have and two, if you start to eat a more whole-food, plant-based diet you’ll likely soon realize you have, in fact, acquired most of below. You’ll notice the star of the granola show, oats, is missing. I like to add this to overnight oats or on top of a smoothie so I purposefully made it oat free and instead use it in smaller portions as my healthy fat source for the meal. A little goes a long way, here! 1 tablespoon has 1.6g protein, 3.8g fats, 2g carbohydrates and 47 calories, which I share not to encourage calorie counting or obsession in the details, but to keep myself honest about my ability to eat nuts in embarrassing quantities. Health Benefits:   Basil seeds might be a new ingredient on here for you. While they do come from a variety of basil plants, I promise, your granola will not taste like pesto. These fiber-rich seeds (almost twice as much as chia seeds) are packed with iron, calcium, magnesium and omega-3 fatty acids (which have been shown to help reduce triglyceride levels). You can buy them on Amazon (I buy Zen Basil ), if your local store doesn’t have them. Nuts and seeds are wonderful sources of healthy fats, protein, fiber and micronutrients, each one uniquely different in its composition. So, as the saying goes, variety is the spice of life (and health!) and this mix gets you there. Ingredients: 1/2 cup dry roasted peanuts 1/2 cup raw walnut pieces 1/4 cup raw pumpkin seeds 1/4 raw sunflower seeds 3 tbsp chia seeds 3 tbsp flax seeds 2 tbsp basil seeds 3 tbsp hemp seeds 1 tbsp olive oil 1 tbsp maple syrup 1 tsp sea salt 1 tsp cinnamon Instructions: Combine all ingredients in a bowl and mix to combine. Roast at 350 F for 5 minutes then stir. Return to oven and check every 3 minutes until seeds are just starting to brown. This can burn quickly so keep an eye on it! It is usually done in ~8-11 minutes. Let cool completely. It will initially look sticky, but when cooled it easily crumbles into small pieces. Store in an air tight container and enjoy! Nutrition Info (per tablespoon) Calories: 47 Protein: 1.6g Carbs: 2g Fiber: 1.1g Fat: 3.8g