Ingredients

• 1 cup quinoa, rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup feta cheese, crumbled
• 1/4 cup Kalamata olives
• 3 tbsp olive oil
• 2 tbsp lemon juice
• Fresh dill and parsley
• Salt and black pepper

Instructions

1. Cook quinoa according to package; let cool.
2. Combine cucumber, tomatoes, feta, and olives in a bowl.
3. Whisk olive oil, lemon juice, herbs, salt, and pepper.
4. Toss quinoa with vegetables and dressing. Serve chilled.

Ingredients

• 1 cup whole wheat flour
• 1 ripe banana, mashed
• 1 cup milk
• 1 egg
• 1 tsp baking powder
• 1/2 tsp cinnamon
• Pinch of salt
• Butter or oil for the pan

Instructions

1. Mix flour, baking powder, cinnamon, and salt.
2. In another bowl, mix banana, milk, and egg.
3. Combine wet and dry; stir until just mixed.
4. Cook on a greased pan over medium heat until golden on both sides. Serve with honey and berries.

Ingredients

• 1 medium butternut squash, peeled and cubed
• 1 onion, chopped
• 2 cloves garlic
• 3 cups vegetable broth
• 2 tbsp olive oil
• 1/4 cup cream or coconut milk
• Nutmeg, salt, and pepper

Instructions

1. Roast squash with olive oil at 400°F until tender.
2. Sauté onion and garlic until soft.
3. Add squash and broth; simmer 15 minutes.
4. Blend until smooth; stir in cream, nutmeg, salt, and pepper. Serve hot.

Ingredients

• 8 bone-in chicken thighs
• 3 tbsp olive oil
• Fresh rosemary and thyme
• 4 cloves garlic, sliced
• 1 lemon, sliced
• Salt and black pepper

Instructions

1. Preheat oven to 425°F. Season chicken with salt, pepper, and herbs.
2. Heat oil in an ovenproof pan; sear chicken skin-side down.
3. Add garlic and lemon; transfer to oven. Roast 35–40 minutes until golden and cooked through.

Ingredients

• 1 cup cooked rice
• 1 can black beans, drained
• 1 cup corn kernels
• 1 avocado, sliced
• 2 tbsp lime juice
• 2 tbsp olive oil
• Fresh cilantro
• Salt and cumin

Instructions

1. Warm beans and corn; season with cumin and salt.
2. Divide rice between bowls; top with beans, corn, and avocado.
3. Drizzle with lime, olive oil, and cilantro. Serve immediately.

Ingredients

• 2 handfuls spinach
• 1 banana
• 1/2 apple, cored
• 1 cup almond milk
• 1/2 cup ice
• Optional: chia seeds or honey

Instructions

1. Add spinach, banana, apple, almond milk, and ice to a blender.
2. Blend until smooth. Add chia or a drizzle of honey if desired. Serve right away.