Oct 182018
Quick & Easy Whole Food Recipes – week 3

Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole food recipes, you’ll find that it doesn’t have to be a super time-consuming task.

The key to healthy eating is planning ahead, so one thing that I find incredibly helpful is to make a double batch of a recipe, and use that for leftover lunches (or dinners) during the week. I love the motto of cook once, eat twice (or more) so you save time, but still get to eat nutrient-dense foods that your body needs.

I’ve included recipes for breakfast, lunch, dinner, snacks and dessert so you can experiment and find some new favorites to add to your rotation.

Wishing you Health and Happiness,

Penny Welke Certified Massage Therapist/Certified Health Coach


Breakfast Avocado & Egg Makes 2 servings
This recipe is Vegan Veg Gluten-Free Dairy-Free Breakfast Avocado & Egg  If using gluten-free spices
1 large avocado, cut in half with seed removed 2 eggs, large
1 dash salt & pepper
1. Preheat oven to 425F.
2. Cover small baking tray with parchment paper and place avocado halves with the hole side up. You may want to scoop a bit of the avocado to make the hole a big enough to fit the egg into.
3. Crack and gently pour one egg into each hole where the seed was. 4. Place in oven and bake 15-20 minutes until egg whites have set. 5. Sprinkle with salt & pepper. Enjoy! Per ½ avocado
Protein (g) 8.72


Carrots & Hummus
Makes 4 servings
This recipe is Vegan Veg Gluten-Free Dairy-Free Carrots & Hummus * If using gluten-free spices
Ingredients for hummus:
2 cups chick peas (garbanzo beans), drained & rinsed 1 garlic clove
1 tbsp sesame oil
2 tbsp lemon juice
1 dash salt & pepper
12 medium baby carrots
1. Put all hummus ingredients into a food processor and blend until smooth. Add water to thin (if necessary).
2. Serve hummus with baby carrots. Enjoy!
Per serving hummus 12 baby
Hummus & carrots Protein (g) 5.46 0.77 6.23


Mason Jar Salad
Makes 1 large salad
This recipe is Vegan Veg Gluten-Free Dairy-Free Mason Jar Salad * If using gluten-free spices in vinaigrette *** If omit chicken
½ cup celery, chopped
½ medium apple, chopped, ½ cup chopped chicken breast (see baked chicken breast recipe under dinner) ¼ cup walnuts
2 cups baby spinach
vinaigrette, optional (see next recipe)
1. Add ingredients to large mason jar, layering in same order as listed (the idea is that the greens don’t get soggy from sitting in dressing).
2. When ready to eat, pour salad into large bowl and toss if desired. Enjoy!
Per jar Without chicken With ½ serving baked chicken breast
Protein (g) 10.21 36.41
Carbs (g) 18.18 19.03
Fat (g) 18.57 27.25
Calories 262.38 450.40


Spaghetti Squash
Makes about 4-6 one cup servings This recipe is Vegan Veg Gluten-Free Dairy-Free Spaghetti Squash * If using gluten-free spices
1 Spaghetti squash, cut lengthwise, seeded 4 tbsp olive oil, divided
2 cloves garlic
2 cups broccoli, chopped

2 tbsp basil
2 dashes salt & black pepper Directions:
1. Preheat oven to 350F. Cover a baking sheet with parchment paper. 2. Place spaghetti squash cut side down on baking sheet. Bake for 30 minutes. 3. Flip over, drizzle each half with 1 tbsp olive oil and bake for another 10 minutes. 4. In frying pan, sauté garlic, broccoli & basil in 2 tbsp olive oil for 3-5 minutes, until broccoli is tender. Place broccoli mixture into a large bowl. 5. Remove squash from oven and carefully (hot!) scrape out flesh with a fork, adding to a large bowl. Add broccoli mixture and toss together. 6. Turn broiler on, and place broccoli-squash mixture back into the halved squash shell. 7. Broil about 3-4 minutes until slightly brown. Enjoy! Per cup
Protein (g) 3.48
Carbs (g) 17.20
Fat (g) 14.42
Calories 194.90


Homemade healthy chocolate
Serves 6
This recipe is Vegan Veg Gluten-Free Dairy-Free Homemade healthy chocolate  Ingredients:
⅓ cup coconut oil, melted
1 cup cocoa powder
¼ tbsp maple syrup
4 tbsp shredded coconut, unsweetened
1. Melt coconut oil, and whisk in maple syrup and cocoa powder until well combined. 2. Stir in shredded coconut until evenly distributed.
3. Pour into 12 ice cube tray and freeze.
4. Store in fridge or freezer to avoid melting. Serve & enjoy!


Penny Welke

I would like to induced myself Penny Welke I am happily married for 30 years, we have 4 children, 9 grandchildren My husband owns is own lawn care and snow removal business. I am a retired hairstylist of 30 years. I have work in salon and spa salon. I worked as cosmetologist for 30 years and Massage Therapists 11 years. In 2015 I got induced to wonderful company a easy solution how to get more fruits and vegetables to everyday, helping myself and others how to shred bad habits teaching others how live a healthy lifestyle. I love doing both profession because they go hand and hand. It was long and hard decision to give up my salon business but my heart wasn't in anymore, my heart led in direction in following my passion in Health and nutrition In 2009 my Avenue changed, deciding to take a leap of faith and started my own business. I working chiropractic office until he closed the doors than I had find place to do my massage business. Finding a place across from Red Robin behind mcmanion chiropractor and physical therapy building been there for 3 years. Having a passion for health and nutrition. Impacting people lives with my hands and impacting people and with their health. Teaching people how to live a healthy lifestyle by shredding bad habits by creating healthy habits. Seeing the benefits of getting regular massages on a regular basis. Helps with circulation Stress Headaches, Muscle tone Helps with preventing Helps improve posture, muscle tension The modalities I do is bamboo massage, deep tissue, trigger point, warm stone, myofasacia , relaxation, pregnancy massage. Using warm towels, essential oils. I customize my services and tailor each session to your individual needs. Whether you are looking to reduce stress, reduce pain, or are recovering from an injury – I am here to help you achieve your goals through therapeutic massage. I impact people lives with my hands and I impact people lives with their health. Giving them a solution to help them with their neck, shoulders and back issues. Giving them hope through massage and wellness. More and more physicians are recommending therapeutic massage for their patients as they see all the great benefits it has. I see on average of 5 or more referrals every week from the medical community. Ask your healthcare providers if they think massage would benefit you. Whether migraines, low back pain, plantar fasciitis, fibromyalgia or whatever your ailments are more than likely the pain and suffering can be helped with regular massage. Because of Juice Plus my family is living a healthier lifestyle. I thought I was somewhat healthy but learned with JP+ and Shred10 program what healthy really is! My body was going through a-lot hormone changes ended up with dermatitis, allergies in early 40’s. Suffered with IBS most of my life, dealing with diarrhea and constipation and rectal pain. Taking prescription medications for all of them. Taking handful of vitamins on market and spending tons of money on them. I know I needed a change. 4 years ago, I am thankful for my friend shared a simple way to flood my body with fruits and vegetables. So I decided to get started right away I noticed more energy, I no longer take medicines for my lBS , allergies or my dermatitis. I sleep better, I can focus better,I am regular and no retal pain, skin and hair is healthier, cravings shifted and rarely ever sick, my immune system improved, inflammation has greatly improved. I feel younger in 50’s than I did in my 30’s and 40’s. A process I was Making in Health everyday to live a healthier lifestyle, with one simple change. I am grateful for a solution to impact our Health and others giving them hope, provide families with a simple solution to use everyday and help them to live healthier lifestyle. Because of Juice Plus I will inspire and leave a legacy that impacts generations to come.

Write a Comment

Your email address will not be published. Required fields are marked *