A Little TLC
  Promoting healthy habits 

Spinach Berry Salad  

Making spinach berry salad only requires a handful of wholesome ingredients &

some quick assembly. Below, find a brief overview of the process before you

dive in. 

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• Toast the nuts: Toast the pecans in a skillet until golden. Then set them aside too cool.

• Assemble the salad: In a large bowl, add the fresh blueberries, sliced strawberries,

        toasted pecans, & feta cheese.​

• Make the dressing: In a small bowl, whisk the balsamic vinegar with olive oil.

• Toss the salad: Toss the salad in the dressing. Serve immediately and enjoy. 

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Turkey Pumpkin Chili

Ingredients:
   •    1 1/2 cups Crushed Tomatoes
   •    1 cup Chicken Stock
   •    1 1/2 cups White Beans
   •    1 cup Green Chiles
   •    2 tsp. Cumin
   •    2 tsp. Salt
   •    1 bunch Green Onions
   •    1 Sweet Onion diced
   •    3 Garlic Cloves
   •    1 1/2 cups Pumpkin Purée
   •    2 cups Turkey, Shredded
   •    2 tsp. Chile Powder
   •    2 tsp. Pepper

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Preparation:

1.  Dice fresh green onions and set aside as chili topping.

2. Add remaining ingredients to a large pot over medium-low heat. Let simmer for 30-45 minutes until flavors are well incorporated.

3. Serve and top with green onions.

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High-Protein Carmel Apple Bark

Ingredients:
   •    1 granny smith apple, chopped into small pieces
   •    1 cup dark chocolate chips
   •    1 tbsp coconut oil
   •    15 carmel chews
   •    3 tbsp coconut cream
   •    35 mini pretzels
   •    1 scoop Epic Protein Vanilla Lucuma

       (https://sproutliving.com/products/organic- plant-protein-superfoods-balance-vanilla-2)
   •    Flaky sea salt
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Directions:

1. Peel the apple if desired. Wash, then chop into small pieces.

2. Add 1 cup of room temperature water to a bowl with pinch of salt. Place the apple pieces in a bowl let them sit for  5-10 mins. Rinse under cold water and pat dry.

3. Add chocolate chips to a small bowl with the coconut oil and microwave in 30 second increments until the chocolate chips melt. Add a scoop of Epic Protein and mix until well combined.

4. Reserve about 1/4 cup of the chocolate and pour the rest in a 8x8 inch baking dish lined with parchment paper.

5. Smooth out the chocolate with the back of a spoon, then arrange the pretzels in a single layer. Add the apple pieces on top and set aside.

6. Make the caramel; heat caramel chews in a small saucepan with the coconut cream over medium heat, stirring occasionally until the caramel melts and is creamy.

7. Drizzle the caramel over the bark, then add a drizzle of the chocolate. Top with flaky sea salt and place in the freezer for 3o mins. Chop up into large chunks and enjoy.

8. Store in refrigerator for up to 3 days.

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Farmers Market Pot Pie

Ingredients:
   •    1 tbsp olive oil (https://californiagrown.org/blog/california-

grown-olive-oil-everything-you-ever-wanted-to-know/)
   •    1 tbsp & 3 tbsp butter (https://www.realcaliforniamilk.com/)
   •    3 carrots, chopped
   •    3 celery stalks, chopped
   •    1/2 yellow onion, chopped
   •    6 whole button mushrooms, sliced
   •    1 clove garlic (https://californiagrown.org/blog/garlic-recipes)
   •    1/2 head cauliflower, rough chopped

• 1 bunch broccolini, rough chopped

• 1 whole sweet potato, chopped

• 3 tbsp all purpose flour

• 1/2 cup white wine (sauvignon blanc)

• 2 cups vegetable or chicken broth

• 1/2 cup heavy cream

• 1 tbsp fresh tarragon, rough chopped

• 2 puffy pastry sheets, thawed

• 1 egg, beaten
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Directions:

1. Preheat oven to 375 F.

2. Add the olive oil and butter to a skillet and heat over medium heat. Add the carrots, celery, onion, and mushrooms, stirring occasionally until cooked through. Stir in the garlic for the last minute. Remove the vegetables and keep warm

3. Add water to a pot and bring to a boil. Add in the broccolini, cauliflower, and sweet potatoes. Boil for about 7-8 minutes or until cooked through. Drain in a colander.

4. In the skillet, add in the 3T butter and heat until melted. Using a whisk, stir in the flour and cook for about 30 seconds, until browned. Pour in the wine and stir to combine. Next, whisk in the stock and cream. Add 1 or 2 grinds of salt and pepper. Throw in the fresh chopped tarragon and simmer for about 10 mins until thickened.

5. Add in all the cooked veggies to the sauce and stir to combine. Remove from heat.

6. Cut the puffed pastry into triangle shapes and place them on top of the vegetable ingredients, making sure to overlap to cover. Tuck in a few larger pieces of tarragon. Brush with the beaten egg.

7. Place the pot pie into the oven and bake for 35 mins or until golden and bubbly.