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Achieve the same flavor of caramel without all the additives! Prep Time 5 minutes Total Time 10 minutes Servings 1 serving Author Danielle Harms Ingredients 6 Dates de-pitted ½ tsp vanilla extract 1 cup milk (I used oat milk) Salt (Pink Himalayan salt is my go to) instructions Take the pits out of 6 dates add to a blender or food processor with 1/2 tsp vanilla extra, 2 tsp oat milk, and a pinch of salt Pulse until dates are broken up into small chunks Add to sauce pan on low heat, add 1 tbsp of oat milk in intervals while continuously stirring until you have a caramel like consistency ENJOY with apples, on top of toast, over ice cream, mix into a smoothie, add into a protein ball…the options are endless!

MY Everyday Smoothie Full Of Nutrients, Greens, and Energy Support Prep Time 5 minutes Total Time 5 minutes Servings 1 serving Author Danielle Harms Not to be dramatic but I can’t go a day without this smoothie. This is a must have every morning, it is full of so many amazing supplements and natural nutrition. Such an amazing way to start your morning, and ensures you have all the nutrients you need for the day. I have always been a big smoothie for breakfast because rarely do I wake up ready to eat a whole meal, not to mention conven ient and simple. Pro tip; if you are on the go and want to save 5 minutes in the morning, prep this smoothie the night before by adding all ingredients to the blender besides ice and store in the fridge. I have been making this smoothie nearly every day for almost 4 years now and I still haven't gotten sick of it. If you are on the go from the beginning of your day, want to make sure you get your greens in, and want to feel amazing and full of energy throughout the day; this smoothie will be your new breakfast go to. Ingredients 1 cup of ice 1 frozen banana A handful of spinach (or 2, I add a bunch of spinach because it’s a great way to get in greens full of fiber and you cannot taste it!) -Almond milk (1/2 cup or 1 cup depending how thick you like your smoothie) -Chocolate Protein powder (I use Four Sigmatics plant-protein, my favorite and has such a great taste!) -1 to 2 TBSP Peanut butter (Trader Joe’s creamy unsalted is THE BEST! Clean ingredients and taste so good) *If you have a nut allergy I recommend using sunflower butter as a replacement for peanut butter or try out my new find; granola butter by the brand Oat Haus! Link to Granola Butter: https://www.oat.haus?sca_ref=1240065.qtNvSxoTq9 ADD ONS: -1 scoop of my Smoothie Bomb Mix (full of omega-3, omega-6, antioxidants and much more) -1 TBSP MCT oil (great energy source + reduced lactate buildup and allows fat to be used for energy) instructions Add all ingredients to a blender...and blend, It’s that easy. ENJOY!!

The Perfect Fall Morning Breakfast Full Of Simple & Real Ingredients Prep Time 10 minutes Total Time 15 minutes Servings 1 serving Author Danielle Harms These pancakes make me question why I ever bought pre pre-bagged pancake mix full of words I can't even pronounce. I have been loving making recipes that are full of whole, real foods and not a bunch of additives. These pancakes you can eat guilt free knowing they are full of nutrients and fueling your body. I created this recipe a few weeks ago when I was craving something warm and filling for breakfast. This is such a simple recipe and requires ingredients that are typically available in your kitchen. This recipe is full of health benefits, pumpkin is full of beta carotene and offer vitamin C, vitamin E, iron, and folate -- all of which strengthen your immune system. Ingredients 1/2 cup oats (I blended mine for a smoother consistency) 1/2 cinnamon 1/4 tsp pumpkin spice 1/4 tsp baking powder 1/2 cup oat milk 1 egg 1 banana (mashed) 1/4 pumpkin purée 1/2 tsp vanilla extract Optional Add Ons (Toppings): Chopped walnuts Honey (preferably raw and local) Nut butter of choice Instructions Mix all dry ingredients in a bowl Stir in wet ingredients Heat pan to low/medium heat and add cooking oil (olive oil spray or ghee) Cook on each side for around 2 minutes, flipping in between until you have a the perfect golden brown on both sides Top with walnuts, pumpkin spice seasoning, honey (preferably local and raw) & nut butter! ENJOY!

High Protein Bowl In Under 10 Minutes Prep Time 10 minutes Total Time 10 minutes Servings 1 serving Author Danielle Harms If you are anything like me and hate cooking chicken at home then this is the perfect recipe for you. It’s quick, simple ingredients, customizable, and most importantly FULL of flavor! This meal has been a go to lunch and dinner for me lately because of how fast I can whip it together. This is a filling meal that has healthy protein, carbs, fats, and vegetables. This meal can be made in under 5 minutes if you prep your ingredients for the week beforehand. Whenever I plan on making this meal I typically chop my vegetables and cook my chicken sausage beforehand and store them in the fridge. (yep that is all the prep work requires, it’s that simple)! Add ons such as the black bean dip and salsa are a great way to spice up a boring tasteless bowl. Using microwaveable rice saves so much time and ensures you are getting properly cooked rice every time. Chicken sausage is a great way to save prep and cook time as well as dishes to clean. Chives can add so much flavor and can go on almost any meal. I recently started growing my own chives, it is so simple you have to try! Next time you go to the store and pick up a stock of chives, place them in a cup or mason jar with water covering the roots and watch them grow quickly. Ingredients Microwavable Brown Rice (Seeds of Change is a go to brand of mine) Chicken Sausage (Amylu Andouille from Costco is full of flavor, has no antibiotics, nitrates, or casing) Chipotle Bean Dip (I got mine from Trader Joe’s, real food ingredients and full of flavor) Salsa (I used Mango Habanero from Mrs. Renfro’s, love this stuff and the ingredients list) ½ an Avocado ¼ cup Chopped Red Onion Sprinkle of Chives Optional / recommended seasonings: garlic powder, onion powder, cracked pepper, pink Himalayan salt instructions Heat sauté pan to medium heat and add pieces of cut chicken sausage, let cook till golden brown on all sides, mix around occasionally While chicken is cooking slice avocado, chop onion and chives Place rice in the microwave and cook for recommended time Assemble bowl and ENJOY

The most flavorful and satisfying bowl for lunch or dinner that takes minimal prep and is easy to make for meal prep! Prep Time 10 minutes Total Time 15 minutes Servings 1 serving Author Danielle Harms This is a staple meal for me that is full of flavor and takes such little time! Oftentimes I find myself being stuck with what to make for dinner after a long day, or I have a busy week and don't have time to prep ingredients for each individual meal. This recipe makes for a great meal prep by making it for dinner and the next day taking your leftovers for lunch! If you are going to save your guacamole for another meal I always recommend covering the top with saran wrap to keep oxygen out which will stop your guacamole from turning brown! Pro tip: While prepping this meal snack on some chips and salsa! My go to tortilla chips are from the brand Siete (they are grain free and full of flavor). If you can’t find these chips or many other healthy food options at your local grocery store I recommend looking into getting a Thrive Market membership. Thrive is where I get most of my healthy foods and find that I save so much money thanks to their discounted prices, I also save so much time since your order gets shipped right to your door. If you are interested in getting a Thrive Market membership use my link and get 30% off your first order! Thrive Market Link: http://thrv.me/1YuVfY I also use the ingredients in this recipe many different ways for other meals, for example I typically will cook the whole pack of ground turkey. I will then save the rest of the cooked ground turkey to add to wraps throughout the week or pair with potatoes and veggies for another dinner! Ingredients Microwavable brown rice bag (my go to is Seeds of Change quinoa & brown rice) 1 cup ground turkey Taco seasoning (my go to is Trader Joe’s) Lime ⅓ cup Cilantro ¼ cup cherry tomato Cotija cheese to grate Salsa ( i used an already made jalapenos mango salsa) Optional / recommended seasonings: garlic powder, onion powder, cracked pepper, pink Himalayan salt Guacamole ingredients 1 medium avocado 1 tsp lime juice 1 small jalapeno ¼ cup white onion 2 cherry tomatoes Seasonings (garlic powder, onion powder, paprika, cracked pepper, pink Himalayan salt) instructions Heat sauté pan to medium heat and add ground turkey, cook and mix around meat until pink color is no longer present (about 5-7 minutes), add taco seasoning (measure to look, i sprinkle a even layer of seasoning to cover all of one side before mixing) While meat cooks on medium chop all produce for guacamole recipe (jalapeno, onion, cilantro, tomatoes, lime) Microwave rice while making guacamole In a bowl mash avocado and add guacamole ingredients Assemble bowl and top with freshly grated cheese of choice and ENJOY! Follow me on Instagram to see more daily meals and wellness on a daily basis! Instagram: Danielleharmswellness

Quick and nourishing bowl that makes for a great on the go lunch or dinner! Full of vegetables, and easily customizable! (under 20 minutes) Prep Time 5 minutes Total Time 15 minutes Servings 1 serving Author Danielle Harms Ingredients ½ a bag of microwavable brown rice (my go to is Seeds of Change quinoa & brown rice) 1 veggie burger (the Dr. Praeger's black bean and quinoa one is my favorite) Avocado or olive oil ½ a zucchini ¼ an onion ½ cup cherry tomatoes 1 cup lettuce of your choice (butter lettuce is always a nutritious choice) Green goddess dressing (Primal Kitchen’s is my favorite because of its clean and minimal ingredients along with Trader Joe’s dressing) Optional/ recommended seasonings for vegetables: about 1 tsp of each (garlic powder, onion salt, pink Himalayan salt, pepper) Instructions in a sauté pan add a drizzle of avocado oil or olive oil at medium heat Chop veggies and lettuce while oil is heating Add zucchini and onion to the pan and cook on medium for 5 minutes Add veggie burger, seasonings, and cherry tomatoes to the pan for an additional 5 minutes (If your veggie burger is frozen you can place it in the microwave for 30 seconds prior to placing it on the pan to speed up the cooking process) While veggie burger and vegetables are sautéing, add rice to the microwave for instructed time Break veggie burger up and mix with other vegetables until your veggies have a golden color to them In a bowl place rice and lettuce as your base Next place veggie burger and vegetable scramble on top Drizzle green goddess dressing and enjoy! I hope you enjoy this recipe and make it a easy go to meal that you enjoy and leaves you feeling fulfilled. If you want to try the green goddess dressing from primal kitchen but cant seem to find it in a store near you, I recommend looking into getting a Thrive Market membership. This is strictly based off my own experience, I have found that the membership cost is beyond worth it due to the amount of savings you get on all health food products, kitchen/ house staples and so much more. Soon I will be sharing my Thrive Market staples and go to buys, it is so convenient and budget friendly! If you are interested feel free using my link to get you 30% off your first purchase! They are always doing great deals such as free items with your purchase so keep an eye out! My Thrive Market Link: http://thrv.me/1YuVfY

Make in less than 5 minutes, great to eat as a meal or snack, serve as the perfect eye pleasing finger food at a brunch or gathering! Prep Time 5 minutes Total Time 5 minutes Servings 1 serving Author Danielle Harms This is a go to breakfast, lunch, or snack for me when I don't have a lot of time but still want to eat something that is filling and nourishing. Like all of my recipes; this one is super customizable and easy to switch up so you don’t get tired of it! Ingredients: Sourdough bread (I prefer the flavor of sourdough bread with the sweetness of the fruit and yogurt) Cashew yogurt (my favorite is the Forager’s brand because of the minimal ingredients and amazing taste/consistency) ¼ kiwi sliced (Zespri sungold kiwi’s are so good and give you 100% of your daily vitamin C) ¼ mini apple sliced Honey (I use local raw honey because of it’s amazing benefits) Sprinkle of chia seeds and hemp seeds Dash of cinnamon Instructions: Toast piece(s) of toast to preferred crunchiness While toasting bread, slice kiwi and apple Add layer of yogurt to toast Place fruit on top of yogurt Drizzle honey Sprinkle chia and hemp seeds Add a dash of cinnamon to apple side of toast for extra flavor Enjoy your delicious picture perfect toast!

Make in 5 minutes or less, full of Omega-3, antioxidants, Vitamin E, & filling! Prep Time 5 minutes Total Time 5 minutes Servings 1 serving Author Danielle Harms Ingredients Toast (I use Dave's Killer Bread or Sourdough) Nut Butter of any type (my go to is Peanut or Almond butter, if allergic to nuts I recommend sunflower butter) Banana Honey (I recommend using raw and local honey) Chia seeds and Hemp seeds instructions Toast piece(s) of bread to preferred crunchiness While toasting, peal banana so that half of peal is opened and the other half is casing the banana, this allows for a mess free cut! slice banana into slices around 1/4 of an inch wide Add nut butter of choice Top with banana slices Drizzle honey overtop Sprinkle chia and hemp seeds on top ENJOY for breakfast, lunch, or snack!