Healthy Recipes

Mustard Garlic Chicken, Chickpeas, Asparagus and Cherry Tomatoes


4 Tbsp extra-virgin olive oil, divided in half
2 garlic cloves, minced, + 6 additional whole garlic cloves
1 Tbsp smoked paprika
1 tsp ground cuminsea salt and pepper to taste
4 Tbsps wholegrain/dijon prepared mustard
2 Tbsp raw honey
4 Tbsp water
4 large boneless chicken breasts, skin on, cut into halves
2 cups whole grape, or cherry tomatoes
15-ounces chickpeas, drained and rinsed well1
4 oz fresh small asparagus, rough ends trimmed and cut into even halves 


  1. Preheat oven to 400 degrees F.
  2. Whisk 2 Tbsp. oil, minced garlic, paprika, cumin, 1/2 tsp sea salt and pepper in a large glass bowl. Add the chicken and coat with mixture.
  3. In another large bowl, whisk the mustard with honey, garlic, water and remaining oil. 
  4. Add tomatoes, chickpeas, whole garlic cloves and asparagus and season with sea salt and pepper to taste. Mix well to combine.
  5. Place chicken, skin-side up, on a baking sheet. Add the veggies bowl mixture, arranging everything in one even layer.
  6. Roast in oven until the chicken is cooked through, 25 to 28 minutes. 
  7. Transfer chicken and veggies to serving plates or a platter and spoon the hot mustard sauce remaining in the bottom of the sheet pan, over your chicken.
Enjoy!!! :)

Honey Glazed Salmon

This one is a family favourite!! And I love it because it's super easy to make!


1 lb of Salmon 
1/3 cup Honey
2 tbs lite Soy sauce
2 tsp Sesame seeds
1 tsp Minced garlic
1 tsp Dehydrated onion flakes
2 tbs Green onion
Red pepper flakes (to taste)


  1. Heat oven to 375
  2. Mix 1/3 cup honey, 2 tbs lite soy sauce, 2 tsp sesame seeds, 1 tsp minced garlic, 1 tsp dehydrated onion flakes, 2 tbs green onion. 
  3. Put salmon in baking dish. 
  4. Spoon mixture over top. 
  5. Sprinkle with red pepper flakes. 
  6. Bake for 30 minutes. 
We make salmon almost every Thursday. And the kids just gobble this one up!!

Italian Chicken + Roasted Veggies!!

Doesn't it look delicious?!?!? My family absolutely loves this one!! You can make it in the oven in the winter OR on the BBQ in the summer!! 

2 lb. skinless chicken thighs, cut into halves
2-3 medium zucchinis, chopped
2 cups button mushrooms
1 cup Brussels sprouts, trimmed and cut into halves
1 cup carrots, chopped
2 red sweet bell peppers, diced
1 tsp sea salt
1/2 tsp pepper, divided
1/2 Tbsp chili flakes
1 Tbsp Italian seasoning
4 Tbsp avocado, coconut, or olive oil, divided 


  1. Pre-heat the oven to 400f and line a baking sheet with foil, or parchment and set aside. 
  2. In a large bowl, mix the chicken with 2 Tbsp oil, Italian seasoning, salt and pepper. Mix well to get all chicken pieces coated. 
  3. Place the veggies in the baking sheet and sprinkle with chili flakes. Add the remaining 2 Tbsp oil. Mix to combine. 
  4. Place the chicken pieces one by one on top of your veggies, making sure you leave some space in between them. 
  5. Bake for 20 minutes until chicken is cooked, and veggies are slightly charred. 
  6. Divide chicken and veggies evenly between 6 bowls/containers. 

Penne Pasta with Shrimp, Asparagus and Cherry Tomatoes

Here is a little recipe I threw together this week for my family!!

It is a nice light Spring meal that everyone loved it AND it only took 25 minutes to make!!!


12 oz Dry Penne Pasta
1 lb Jumbo Shrimp (fresh or frozen)
Fresh Lemon Juice
Extra- Virgin Olive Oil or Coconut Oil
2 bunches asparagus, chopped into bite size pieces
2 cups cherry tomatoes
Fresh Ground Pepper


  1. Bring a pot of water to a boil and cook the pasta according to the package directions until al dente.
  2. While the pasta is cooking heat the oil in a pan over a medium heat.
  3. Add the chopped asparagus. Sauté for 3 minutes.
  4. Add cherry tomatoes and minced garlic and sauté for 1 minute.
  5. Add the shrimp and a squirt of lemon juice.
  6. Cook for 3-4 minutes until shrimp is pink and fully cooked, flipping the shrimp over halfway through.
  7. Drain the pasta and add to the skillet.
  8. Season with fresh ground pepper.

Note -  21 Day Fix container equivalents per 1.5 cup serving: 1 red, 1 green, 2 yellow,  0.5 spoon

Shrimp and penne pasta with asparagus and cherry tomatoes!!!

New family favourite has been created!!!!

Hope you enjoy it as much as we did!!! :)

One Sheet Pan Honey Garlic Chicken + Asparagus

The kids and Chad took care of brunch this morning for Mother's
Day so I took care of dinner!!

What a delicious way to wrap up a perfectly relaxing day!!


3 boneless, skinless chicken breasts 
1/3 cup fresh squeezed lemon juice
1/4 cup raw honey
3 Tbsp low sodium soy sauce
1 Tbsp fresh garlic, minced
2 Tbsp fresh chopped parsley
1/2 tsp sea salt
½ tsp ground pepper
10 ounces cherry tomatoes
4 bunches asparagus (24 spears), thick ends removed
2 Tbsp avocado oil, or olive oil
1 lemon, sliced to garnish

  1. Preheat oven 400°f. Spray a baking sheet with cooking spray and arrange the chicken on the sheet. Season chicken with sea salt; set aside.
  2. Combine fresh lemon juice, honey, soy sauce, garlic, parsley, salt and pepper. Pour half of the honey lemon mixture over the chicken. 
  3. Bake for 20 minutes in preheated oven, or until the chicken is cooked through. 
  4. Arrange the asparagus and the cherry tomatoes around the chicken. 
  5. Drizzle with extra virgin olive oil and season with salt and pepper. 
  6. Return to the oven to oven on "broil" until the chicken is golden, and the asparagus is cooked, about 6-8 minutes.
  7. Garnish with fresh chopped parsley and lemon slices and serve with a drizzle of the remaining untouched honey garlic sauce.

Spinach Chocolate Chip Muffins

These were a big hit at our house!!

1 cup whole-wheat flour
½ cup all-purpose flour
⅓ cup cocoa powder
½ cup unrefined granulated sugar
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
⅓ cup coconut oil, melted or ¼ cup organic canola oil
½ cup non-dairy milk (I used almond milk)
¼ cup maple syrup or agave nectar
1 (5 ounce) bag fresh baby spinach
½ cup mashed banana (from about 1 to 2 bananas)
2 teaspoons pure vanilla extract
¾ cup chocolate chips or ½ cup mini chocolate chips, optional


  1. Preheat oven to 350°F and line two 12-cup muffin pans with paper liners (I got up to 21 out of this batch)
  2. Whisk together dry ingredients in a large bowl: flours, cocoa powder, sugar, baking powder, baking soda, and salt. Set aside.
  3. In a blender, place oil, milk, maple syrup or agave, banana, vanilla and spinach. Blend on high for about 30 seconds or until completely puréed.
  4. Pour puréed mixture into dry mixture and fold together with a rubber spatula until completely combined. Stir in chocolate chips.
  5. Fill muffin cups about ¾ full and bake 20-22 minutes or until a toothpick inserted into the centre comes out clean.