RECIPES
Many of my recipes are inspired by the Mediterranean diet and lifestyle, with a unique twist. This eating style is extensively researched and recognized for its benefits, including reducing inflammation, boosting heart health, promoting weight management and potentially improving hormone function.
I embraced this way of eating about 13 years ago, following the loss of my dad to heart disease when I was 15. In preparing meals this way, I emphasize ingredients such as lean meats (like chicken, turkey, and eggs), fish (such as salmon and shrimp), a wide variety of fruits and vegetables, whole grains, and extra virgin olive oil.
The why behind every WBD recipe-
PB Energy Bites
makes approx. 12 balls
ingredient
measurement
peanut butter
1 cup
ground flax seed
1/4 cup
oat flour (ground oats)
2-3 Tbsp
honey
2 Tbsp
Dark chocolate chips
2 tbsp
cinnamon
1/4 tsp
kosher salt
to taste
directions
1. Mix all ingredients together in a large bowl
2. Roll into balls and top with salt
3. Enjoy and store in the refrigerator for up to one week in the fridge and one month in the freezer
pumpkin bread
Pumpkin bread
wet ingredients
measurement
pumpkin puree
1, 15oz can
olive oil or coconut oil
1/3 cup
milk of choice
1/4 cup
eggs
2 whole
honey
1/2 cup
vanilla
1 tsp
directions
1. preheat oven to 325
2. mix dry ingredients, mix wet ingredients
3. mix wet ingredients into dry until coated
4. add to greased 9x5 inch loaf pan and bake for 55-65 minutes
5. enjoy at room temperature for 5 days or in the fridge for a week
dry ingredients
salt
1/2 tsp
cinnamon
1 tsp
1/4 tsp
1/4 tsp
1 tsp
nutmeg
allspice
baking soda
whole wheat flour
1 3/4 cup
measurement
oat matcha latte
the easiest!
ingredient
measurement
matcha
1-2 tsp
oat milk
1 cup
directions
1. Blend your matcha according to package instructions
2. Mix with oat milk (or your go to milk) and enjoy
blueberry coconut smoothie
a delicious protein smoothie!
ingredient
measurement
frozen blueberries
1/3 cup
almond butter
1 tbsp
cinnamon
1/4 tsp
ground flax
1 Tbsp
vanilla protein powder
1-2 servings
milk
1 cup
coconut
to taste
directions
1. Blend all ingredients until smooth
2. pour, top with coconut, and enjoy!
+ handful of ice
Mango Habanero Salsa
great for sharing!
ingredient
measurement
mango
1 + 1/2 cups
red onion
3/4 cup diced
tomato
2 diced
bell pepper
1
habanero
2 - diced super fine
lime
2 tbsp
cumin
1 tsp
directions
1. Wash and chop all ingredients
2. Add to a bowl and add the lime, cumin and salt. Stir to Combine
3. Serve and store in the refrigerator for up to 2 days
cilantro
1/2 cup
screenshot your favorite recipes to try them at home!
AND don't forget to tag me if you love them! @Danakurtz
NO PRINTER, NO PROBLEM.
screenshot your favorite recipes to try them at home!
AND don't forget to tag me if you love them! @Danakurtz
NO PRINTER, NO PROBLEM.
avocado egg salad with sprouts
for those that love avocado!
ingredient
measurement
hard boiled eggs
2
avocado
1/2
red onion
1-2 tbsp
mayo
1-2 tbsp
ground mustard
1/4 tsp
sour dough bread
2 slices - toasted
salt + pepper
to taste
directions
1. Prep the egg salad by chopping the hard boiled eggs, avocado and red onion. Mix together with the mayo, ground mustard, salt and pepper
2. Layer on top of the toasted sour dough, top with sprouts and everything seasoning
everything bagel seasoning
to taste
peach salad with goat cheese
sweet + satisfying!
ingredient
measurement
yellow peaches
2 (be sure they are ripe!)
small red onion
1/2, sliced thin
arugula
2 cups
basil leaves
1/4 cup
goat cheese
2 tbsp
walnuts
1/4 cup
directions
1. Slice yellow peaches and red onion
2. In a large bowl, add the arugula and top with peaches, red onion, goat cheese, walnuts and basil leaves
3. Make the dressing by combining all ingredients into a small bowl and whisking together
4. Drizzle dressing on top of salad and serve
Mediterranean Quinoa Salad
heart healthy
ingredient
measurement
quinoa
2 cups cooked
red bell pepper
1, chopped
cucumber
1/2 chopped
chickpeas
1 cup
red onion
1, chopped
kalamata olives
1/2 cup, cut in half
fresh basil
1/3 cup
directions
1. Cook quinoa and let cool
2. Chop all ingredients and mix together
3. Mix dressing and drizzle overtop
feta cheese
1/4 cup
dressing
vinegar
1 tbsp
olive oil
1/3 cup
lemon juice
2 tbsp
dijon mustard
1 tbsp
dried oregano
1/2 tbsp
honey
1 tsp
garlic powder
1/2 tsp
cumin
1/4 tsp
salt + pepper
