Ready in ~25 minutes | Kid-approved | Meal-prep friendly Why This Recipe Works for Busy Families This is a true “weeknight win”: one pan, minimal prep, balanced macros, and flavors that appeal to both adults and kids. You can serve it as-is, over rice, or in wraps—flexibility matters when feeding a household. Ingredients (Serves 4) - 1½ lbs boneless, skinless chicken breast or thighs (cut into bite-size pieces) Veggies (easy swaps encouraged) - 2 cups broccoli florets - 1 red bell pepper, sliced - 1 cup baby carrots (or sliced regular carrots) Sauce - 3 tbsp honey - 3 tbsp low-sodium soy sauce or coconut aminos - 2 cloves garlic, minced (or 1 tsp garlic powder for speed) - 1 tbsp olive oil - 1 tsp cornstarch or arrowroot(optional, for thickening) Optional Add-Ins - Cooked rice, quinoa, or cauliflower rice - Sesame seeds for topping Directions 1. Preheat oven to 400°F (205°C). Line a large baking sheet with parchment or foil. 2. Whisk the sauce in a small bowl: honey, soy sauce, garlic, olive oil, and cornstarch (if using). 3. Add chicken and veggies to the baking sheet. Pour sauce over everything and toss to coat evenly. 4. Spread into a single layer to ensure even cooking. 5. Bake for 18–22 minutes, flipping once halfway, until chicken is cooked through and veggies are tender. 6. Optional step: Broil for 2–3 minutes at the end for light caramelization (parents love this; kids usually don’t mind). 7. Serve on its own or over your preferred base. Health & Wellness Benefits - High-quality protein: Supports muscle, metabolism, and keeps parents fuller longer—less snacking, better energy. - Naturally balanced: Protein + fiber + healthy fats help stabilize blood sugar (huge for mood and energy in kids). - Low added junk: Sweetness comes from honey, not processed sauces. - Digestive friendly: Simple ingredients, no heavy creams or fried components. - Great for leftovers: Tastes just as good the next day—ideal for lunches.

One of the biggest mistakes people make when trying to “eat healthier” is assuming comfort food has to be eliminated. It doesn’t. It just needs to be upgraded. This healthier version of Italian Wedding Soup keeps the flavor, warmth, and satisfaction—while supporting energy, digestion, and sustainable weight management. 🛒 Ingredients (Serves 4–6) For the meatballs - 1 lb lean ground turkey (93% lean preferred) - 1 egg - ½ cup almond flour or whole-wheat breadcrumbs - 2 cloves garlic, minced - 1 tsp Italian seasoning - ½ tsp salt - ¼ tsp black pepper For the soup - 1 tbsp olive oil - 1 small onion, diced - 2 carrots, sliced - 2 celery stalks, sliced - 8 cups low-sodium chicken bone broth - ½ cup whole-wheat or chickpea acini di pepe (or small pasta of choice) - 4 cups fresh spinach or escarole, chopped - ¼ cup grated Parmesan (optional) - Fresh lemon juice (optional, but recommended) 👩‍🍳 Instructions 1. Prepare the meatballsIn a bowl, combine all meatball ingredients. Mix gently and form into small, bite-sized meatballs. 2. Brown the meatballsHeat olive oil in a large pot over medium heat. Lightly brown the meatballs on all sides (they don’t need to be fully cooked yet). Remove and set aside. 3. Build the soup baseIn the same pot, add onion, carrots, and celery. Sauté for 5–7 minutes until softened and aromatic. 4. SimmerAdd bone broth and bring to a gentle boil. Add pasta and cook according to package instructions. 5. Finish strongReturn meatballs to the pot and simmer for another 5–7 minutes until cooked through. Stir in spinach until wilted. 6. ServeTop with Parmesan and a squeeze of lemon juice for brightness. 💪 Why This Soup Works for Wellness - High Protein, Lower FatLean turkey helps preserve muscle and supports satiety without excess calories. - Gut & Joint SupportBone broth provides collagen, amino acids, and minerals that support digestion and recovery. - Blood Sugar FriendlyWhole-grain or chickpea pasta slows digestion compared to refined pasta, helping prevent energy crashes. - Volume Without OvereatingHigh water content + fiber-rich vegetables = fullness without heaviness.

A simple, nutrient-packed side that helps you stay aligned—even at family gatherings. Ingredients - 1 lb Brussels sprouts, trimmed and halved - 1–2 tbsp avocado oil or olive oil - 1 tbsp balsamic vinegar (optional but excellent) - 1 tsp garlic powder - ½ tsp smoked paprika - Sea salt + black pepper to taste - Optional: 1 tbsp grated parmesan or nutritional yeast A drizzle of raw honey for a sweet-savory twist Crushed red pepper for heat Toasted pecans or walnuts for crunch Instructions 1. Preheat oven to 425°F. The higher heat is what gives you that perfect crisp. 2. Toss Brussels sprouts in oil, garlic powder, smoked paprika, salt, and pepper until evenly coated. 3. Spread on a baking sheet cut side down for maximum caramelization. 4. Roast for 18–22 minutes until they’re golden brown and crispy on the edges. 5. Remove from the oven and drizzle balsamic or add optional toppings while they’re still hot. 6. Serve immediately—trust me, these never last long. Health Benefits (Purely Rooted Style) 1. Naturally Helps Regulate Blood Sugar Brussels sprouts are rich in fiber and slow-digesting carbs, helping prevent the blood sugar spikes that lead to cravings and holiday overeating. 2. Supports Digestion & Gut Health The soluble + insoluble fiber blend keeps digestion moving smoothly, especially during heavy holiday meals. 3. High in Antioxidants They’re loaded with vitamins C and K—supporting immunity, inflammation control, and cellular repair. 4. Boosts Energy Levels The B-vitamins in Brussels sprouts play a direct role in energy production, making them a great choice when the holidays tend to drain people. 5. Promotes Satiety High fiber + high nutrient density = you stay full longer, reducing that “snack all night” mentality at gatherings. 6. Helps Fight the Holiday Bloat Their nutrients assist with natural detoxification pathways in the liver, keeping you lighter and less sluggish. Purely Rooted Tip Pair this with a lean protein (chicken, turkey, or salmon) and you’ve got a perfect holiday plate that keeps your energy steady without feeling restrictive.

Ingredients (serves 6–8) For the Sweet Potato Base: - 4 medium sweet potatoes (about 2 lbs), peeled and chopped - 2–3 tbsp pure maple syrup or honey - 1 tsp cinnamon - ½ tsp nutmeg - ¼ tsp ginger (optional) - 1 tsp vanilla extract - 2 tbsp coconut oil or avocado oil - Pinch of salt For the Topping: - ¼ cup chopped pecans or walnuts - ¼ cup rolled oats (optional for crunch) - 2 tbsp coconut sugar (or brown sugar) - 1 tsp cinnamon - 1–2 tsp coconut oil or butter Instructions 1. Cook the sweet potatoes:Boil or steam until tender (~15–20 minutes). Drain and mash in a large bowl. 2. Mix the base:Add cinnamon, nutmeg, ginger, vanilla, coconut oil, maple syrup, and salt to the mashed sweet potatoes. Mix until smooth. 3. Prepare the topping:In a small bowl, combine pecans, oats, coconut sugar, cinnamon, and coconut oil. Stir to coat. 4. Assemble:Preheat oven to 350°F (175°C). Spread the sweet potato mixture evenly in a greased baking dish. Sprinkle topping evenly over the sweet potatoes. 5. Bake:Bake for 25–30 minutes, until the topping is lightly golden and the casserole is heated through. 6. Serve warm and enjoy! Benefits of This Healthy Version 1. Sweet Potatoes Rich in beta-carotene (vitamin A), vitamin C, potassium, and fiber. Supports eye health, immunity, and digestion. Low glycemic index → slower blood sugar impact than regular potatoes. 2.Pecans/Walnuts Healthy fats, protein, and antioxidants. Support heart health and reduce inflammation. 3.Cinnamon & Nutmeg Anti-inflammatory properties. Cinnamon can help stabilize blood sugar. 4.Maple Syrup or Honey (in moderation) Provides natural sweetness with trace minerals, instead of refined sugar. 5.Coconut Oil or Avocado Oil Healthy fats that provide satiety and support brain function. This version keeps it sweet and comforting without the heavy butter, refined sugar, or marshmallows of the traditional recipe. It’s filling, nutrient-dense, and great for a healthier holiday dish or side.

Mix 8 oz cream cheese (or vegan) + 2 tbsp cocoa + 2 tbsp maple → Pipe into 40 pitted Medjool dates → Freeze 1 hr → Dip in melted 85 % dark chocolate + flaky salt + crushed pistachio. Keep cold until serving.