Ingredients:

– 2 dozen free-range chicken wings (or mini drum sticks)

– 2 tablespoons ghee or coconut oil

Spice Blend Ingredients:

– 1 teaspoon onion powder

– 1 teaspoon garlic powder

– 1-2 teaspoons ancho or chipotle Chile powder (less for most kids)

– 2 tablespoons smoked paprika

– optional- 1/4 teaspoon cinnamon

– optional- 1/2-1 teaspoon sea salt

– optional- 1/2 teaspoon black pepper

Sauce Options: Try serving chicken wings with zesty aioli sauce, or homemade ranch dressing

Instructions:

1. Preheat oven to 375°F.

2. Blend spices together in small mixing bowl.

3. Place chicken wings in large mixing bowl and toss with spice blend. Be sure to cover all pieces with a light coat of the spice blend.

4. Place chicken in baking dish and bake for approximately 30 minutes.

5. Serve hot.

Ingredients:

Salad

• 3 small golden beets
• 3 small red beets
• 1 fennel bulb, thinly sliced
• ⅓ cup sugar snap peas, strings removed and thinly sliced
• 2 Persian cucumbers, diced into bite-sized chunks
• 2 spring onions, green and white part, thinly sliced
• ⅓ cup fresh mint leaves
• ⅓ cup fresh dill sprigs
• 3 ounces baby arugula
• 3 ounces gem lettuce, or any other preferred lettuce
• 4 ounces sheep’s milk feta cheese, crumbled

“Breadcrumbs”

• 1 tablespoon avocado oil or ghee
• 2 large garlic cloves, peeled and microplaned
• 2 tablespoons almond flour
• 1 tablespoon flax meal
• ½ teaspoon onion powder
• ½ teaspoon Himalayan salt
• 2 tablespoons lemon zest

Dressing

• 1 garlic clove, peeled and microplaned
• 1 tablespoon Dijon mustard
• ¼ teaspoon Himalayan salt
• ¼ teaspoon freshly ground black pepper
• 3 tablespoons lemon juice
• ¼ cup extra virgin olive oil

Method

1. Bring a pot of water to a boil and cook the beets until tender when pricked with a fork, about 15 minutes. Drain the beets...

INGREDIENTS: 

• 1 Cup uncooked buckwheat, rinsed 
• 2 Cups homemade almond milk
• 1 Teaspoon ground cinnamon 
• 4 Dates, pitted and finely chopped 

TOPPINGS: 

• 2 Tablespoons unsweetened shredded coconut 
• 2 Tablespoons dried currants 
• 2 Tablespoons walnuts, crushed
• Ground Cinnamon

DIRECTIONS:

1. In a medium saucepan, combine the buckwheat and 2 cups water and cook until tender, about 30 minutes.
2. In a large saucepan, bring the milk to a boil. Reduce the heat to medium-low and add the cooked buckwheat, cinnamon, and dates. Cook for 10-15 minutes, until the milk has somewhat reduced and the mixture has thickened.
3. For each serving, scoop 1/2 cup of the steeped buckwheat into a bowl and pour 1/4 cup of the milk over it. Top with a spoonful of shredded coconut, some currants and walnuts, and a pinch of cinnamon.  

1 cup of mango chunks

1 sliced banana

3 pcs strawberries

1/2 cup of coconut milk

Food is fuel but there are times you may find yourself having your own personal energy crisis, and this often occurs in those mid-day moments.

Having a great selection of delicious snacks on hand as well as optimizing your ratio of slow burning carbs to healthy protein and fat is key to keeping your energy peaked! 

Instead of getting a 3 p.m. sugar rush with nutritionally empty snacks, look to fuel instead with foods that provide a steady flow of energy without the sugar high that is quickly followed by the evitable crash. 

Load up on these foods that give you energy, and you’ll find yourself recharged - even in the midst of a high stress day!

4 Go-To Foods that Give You Energy

1. An apple with your favorite butter
A medium apple has about 25 grams of carbohydrates and four grams of fiber. The latter stabilizes the effect of all those carbs on blood glucose levels, which means digestion happens at a steady rate. And combining that with a little protein and fat from the nut butter w...

If you want dinner in minutes, here's an easy dish to serve. In her blog, Chef Sally Cameron tells us that scallops cook quickly and can be served with many different sauces for a variety of flavor options. With a simple technique and the right pan, seared scallops are ready in minutes. And for this dish you can opt out of the wine and choose a light broth or just plain water. Check out the recipe here!

At RISE we focus on keeping wellness simple, and when it comes to food we know it’s essential to have a few strategies that work for your taste buds and your budget.

So imagine this scenario: you open a fully stocked fridge brimming with delicious and fresh, high-quality foods that are chocked-full of the nutrients you need. And the best part is that it was super affordable and you have cash to spare.

While organic superfoods may cost more than your weekly food budget allows, you can still load up on the good stuff at an affordable price having a few tips in mind. Eating healthy doesn’t necessarily require expensive ingredients and your recipes don’t need to be overly complex.  

If you’re ready to add high-quality ingredients to your diet without breaking the bank, follow these four easy tips...

#1 Keep Your Kitchen Stocked
It makes cooking so much easier if you stock up on canned and dry goods, like tomato puree, tuna, chickpeas, kidney beans, rice, lentils, sweet potatoes and fr...