I’m going to make this fast because it’s September….. and you’re crazy busy getting back to routines and battling that sense of “Ack! Where did the summer go? And why are my pants so tight?” 

It happens.  Summer can be a time to slack off a bit and snack and drink and socialize more than we normally do.  More packaged processed ‘short-cuts’ and take-out foods may have hit your table but now that everyone is back from vacation and trying to get their groove back, it’s time to eat REAL food again!

There’s no reason why prepping meals and snacks has to be onerous.  Or boring.   Here are 3 simple recipes to pop into your lunchbox or pair with a side salad or your favourite protein as a dinner option. 

TIP:  you can double these recipes and safely enjoy them for 3-4 days if you refrigerate. 


Recipe: Buffalo Chicken Wraps34782529224_ff0844278a_k


  • 1 lb boneless skinless chicken thighs
  • 2 tsp chipotle powder or smoked paprika
  • 1⁄2 tsp garlic powder
  • 1⁄2 tsp onion powder
  • sea salt and pepper to taste
  • 2 Tbsp coconut oil
  • 1 head butter lettuce (or other variety)
  • 1 avocado, sliced
  • 1⁄2 cup chopped tomatoes
  • 2 tsp chopped green onions


  • Slice chicken thighs into 1⁄4 inch strips and toss into a mixing bowl with all the spices, salt and pepper.
  • In a skillet over medium heat, melt coconut oil and the sauté chicken turning occasionally until chicken is cooked (about 5-10 minutes).
  • Serve in lettuce cups, topped with avocado, tomatoes and chopped green onions.

Note: For a veggie option, you can substitute extra firm organic tofu for the chicken.

Recipe: Cranberry Quinoa Salad

Source: Julie Daniluk – Meals that Heal

Makes: 6 servings


  • 2 cups cooked quinoa (choose from black, red, or white quinoa)
  • 1⁄2 cup hemp seeds
  • 1 cup chopped parsley
  • 1 grated carrot
  • 3 Tbsp pumpkin seeds (raw)
  • 3 Tbsp dried cranberries (apple juice sweetened)

Dressing Ingredients:

  • 2 Tbsp hemp seed oil
  • 2 Tbsp lemon juice
  • 1⁄2 tsp umeboshi plum paste (optional)
  • 1 tsp raw honey or 3 drops stevia extract
  • 1⁄4 tsp sea salt


  • Combine all salad ingredients in a large bowl.
  • Combine all dressing ingredients in a small glass jar with a tight-fitting lidand shake well.
  • Toss salad and serve immediately.

Note: You can add 3-4 oz of poultry, beef, fish to this if desired to add additional protein.

Recipe: No Bake Apple Bitesoats-1018973_640


  • 1 cup oats (quick or traditional)
  • 4 Tbsp ground flax seed
  • 1/2 tsp cinnamon
  • 1/3 cup almond butter
  • 2 Tbsp maple syrup
  • 1 apple (peeled, cored and finely diced)


  • Combine oats, ground flaxseed and cinnamon together in a bowl. Mix well. Add almond butter, maple syrup and diced apples. Mix well again.
  • Roll the dough into balls about the size of a golf ball. Wet hands before rolling to prevent sticking.
  • Place the bites on a plate and let sit in the fridge for at least 30 minutes to firm.
  • Then transfer to an airtight container and store in the fridge for 3 to 4 days. Enjoy!