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Chicken and Butternut Squash Casserole

healthy dish rise veggies Jan 27, 2024


  • 1 tbsp extra-virgin olive oil
  • 1½ pounds organic chicken breast, cut into bite-size cubes
  • ½ tsp sea salt
  • 1 tsp granulated garlic powder
  • 1 tsp onion powder
  • 1 tbsp Italian seasoning
  • 3 tbsp ghee
  • 1 cup leeks, chopped (white and light green parts)
  • 3 cups butternut squash, peeled and cut into cubes
  • ½ pound brussels sprouts, quartered
  • ½ cup unsweetened cranberries
  • 1¾ cup pecans, chopped



  1. Pre-heat oven to 350°.
  2. Heat olive oil in a large sauté pan over medium heat.
  3. Season chicken with salt, garlic powder, onion powder, and Italian seasoning.
  4. Place in the heated pan and sauté for 5 to 7 minutes. Transfer chicken to a plate and set aside.
  5. Place ghee in the same pan, add the leeks, and cook for 3-5 minutes until softened.
  6. Add chicken, butternut squash, brussels sprouts, cranberries, pecans, and chicken and mix gently. Cook for 5 minutes on low heat.
  7. Transfer all the ingredients to a casserole dish and...
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Garlicky Green Beans Almandine with Lemon

healthy meals rise veggies Nov 16, 2023


  • Equal parts water and vegetable broth (see step 1 below)
  • 2 pounds green beans, ends cut off
  • 3/4 cup slivered raw almonds
  • 4 cloves fresh garlic, peeled & minced
  • 3 tablespoons fresh lemon juice
  • 2-3 tablespoons coconut oil
  • 1/2 teaspoon finely grated lemon zest
  • Sea salt, to taste


  1. Fill a large stock pot with half water, half vegetable broth and bring it to a boil. Make sure the amount of water/broth is at least twice as much as the amount of beans you intend to cook.
  2. Gently blanch the green beans (cook them in the boiling liquid for about 3 minutes until just al dente (brightly colored and crisp)). Drain beans in ice cold water (or put them in a bowl containing an ice water bath and set aside). This stops the cooking process.
  3. In a wok or large deep frying pan, heat the oil and garlic on medium heat for 2-3 minutes. Don’t let the garlic brown.
  4. Add in the almonds and stir for about a minute. Then mix in the lemon juice and finely grated lemon zest.
  5. ...
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Bison Stir Fry


  •  1 pound bison (such as New York strip steak), cut across the grain in -inch thick slices (grass-fed or pasture-raised if possible)
  • ¼ cup tamari, divided
  • ¼ cup avocado oil, divided
  • ½ large yellow onion, diced in 1-inch cubes
  • 1 large bok choy, cut into 1-inch pieces, green and white parts separated
  • 1 bell pepper, thinly sliced
  • 2 cups snow peas, ends removed
  • 2 cups cauliflower rice
  • 3 large garlic cloves, thinly sliced
  • 1 tablespoon tomato paste
  • cup roasted cashews, roughly chopped
  • Scallions for garnish (optional)


1. Preheat a cast iron skillet over medium-high heat.

2. Combine the sliced bison and tamari in a mixing bowl and allow it to marinate while preparing the ingredients.

3. Once the pan is hot, add half of the oil, the onions, and the white parts of the bok choy. Sauté for 2 minutes.

4. Once the onions begin to brown, add the bell peppers and continue to sauté for another minute.

5. Add the snow peas and...

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Baked Zucchini Fries


  • 4-6 medium zucchinis
  • ½ cup ground almond flour (I like to pull whole almonds in the food processor and pulse a few times until you get a ground, but not too fine, consistency)
  • ½ cup grated parmesan cheese
  • 1 tsp. garlic powder
  • 1 tsp. italian seasoning
  • 1½ tsp. salt
  • ½ tsp. black pepper
  • 1/4 cup Almond Milk, Unsweetened
  • ½ cup plain nonfat Greek yogurt
  • 1 tsp. dried mint
  • Cooking Spray


  1. Preheat oven to 425º F. Spray a baking sheet with cooking spray or use parchment paper to cover the entire baking sheet.
  2. Cut the ends off of the zucchini and slice into quarters lengthwise.
  3. In a medium bowl, combine the almond flour, parmesan, garlic powder, italian seasoning, salt, and pepper. Mix together.
  4. In a separate bowl or pie dish, place the cut zucchini sticks into the almond milk and coat lightly all around. Then transfer all coated zucchini sticks into the medium bowl with your dry ingredients and mix together until all sticks...
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Greek Skewers


  • 1 cup cubed firm tofu
  • 1 cup cubed eggplant
  • 1 cup cremini mushrooms
  • 1 cup baby tomato
  • ½ cup onion slices
  • 2 tbsp avocado or olive oil
  • Seasoning of choice


1) Soak skewers to prepare for loading.

2) Place vegetables onto the skewers rotating in the following order: mushroom, onion, eggplant, tomato.

3) Coat with oil and seasoning.

4) Bake or grill at 375 degrees for 10-12 minutes.


This recipe is by Chef Jenny Ross and part of the meal plan this month in our RISE Coaching program.

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Maple Zucchini Crisp by Dr. Hyman



  • 5 medium zucchini (6 cups), peeled and diced into ½-inch cubes
  • 1 lemon zested (about 1 tablespoon)
  • 2 lemons, juiced (about cup juice)
  • cup pure maple syrup
  • ¾ teaspoon ground cinnamon
  • ¼ cup blanched almond flour
  • 1 ½ tablespoons ground flaxseeds

Crisp Topping

  • ½ cup raw sliced almonds
  • 1 cup raw pecans, chopped
  • ½ cup raw walnuts, chopped
  • 1 tablespoon pure maple syrup
  • 1 ½ tablespoons coconut oil, melted
  • ¼ teaspoon sea salt

Optional garnish

  • ¾ cup canned coconut cream, chilled (solids only)


1. Preheat the oven to 375°F.

2. In a medium saucepan, add the diced zucchini, lemon juice, zest, maple syrup, and cinnamon. Bring to a boil over medium heat and cook, stirring every 5 minutes until the zucchini has softened.

3. While the zucchini is cooking, make the crisp topping. Mix all ingredients in a medium bowl. Spread out on a parchment-lined baking sheet and bake for 10 minutes. Remove...

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Dr. Hyman's Tips to Get More Veggies in Your Diet

In Michael Pollan’s great little book, Food Rules, he lays out a diet paradigm that any Functional Medicine practitioner or wellness coach would heartily endorse…

Eat food. 
Mostly plants.
Not too much.

With these six words, he encapsulates so much of what we know about the benefits of eating a healthy diet. Today we want to focus on the middle two words, “mostly plants”, and share some incredible insights on the topic by our dear friend and colleague Dr. Mark Hyman.

“We all know that veggies are good for us, and most of us know we ought to eat more of them than we do. Vegetables are the ultimate low-calorie, high-nutrient foods. They are filled with antioxidants, minerals, and vitamins that we need to optimize our health. Moreover, they provide a myriad of health benefits like:

  • Improving gut health. Veggies are a great source of dietary fiber, which helps food pass through your gut easier and may also improve the body’s...
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Chicken Veggie Stir Fry from the Daniel Plan Cookbook


  • ½ pound boneless, skinless chicken breasts, cut into 1-inch strips
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1 jalapeno, seeded and minced
  • 3 tablespoons wheat-free tamari or soy sauce
  • ½ cup low-sodium chicken or vegetable broth, plus a few tablespoons extra
  • 3 tablespoons cornstarch
  • 1 tablespoon sesame oil
  • 1 tablespoon coconut oil
  • 2 cups small broccoli florets
  • 1 cup corn
  • ½ cup sliced water chestnuts, sliced
  • ½ cup shredded carrots
  • ½ cup bean sprouts
  • ½ cup mushrooms, quartered
  • 3 scallions, sliced diagonally
  • 1 teaspoon sesame seeds
  • 2 cups cooked brown rice



1. In a medium bowl, mix the chicken strips, garlic, ginger, jalapeno, and 1 tablespoon of the soy sauce. Set aside.

2. In a small container, combine the remaining soy sauce, chicken broth, corn starch, and sesame oil. Place lid on container, and shake well. Set aside.

3. In a large sauté pan or wok, heat the coconut oil over high heat....

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