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Sam's Holistic Wellness Recipes

Whether you're prepping for competition or just trying to live your happiest, healthiest life, my favorite recipes have the macro-nutrient breakdowns and flavor you're looking for.

 

I encourage you to explore and experiment with ingredients according to your macro and micronutrient needs, unique tastes, and locally grown ingredients. Eat a well-balanced diet for optimal training performance, mental health, and all around holistic-wellness.

portobello mushroom burger

Portobello Mushroom Avocado Burger

Nutrition Facts 

  • Calories: 613

  • Protein:  20.5 g

  • Fat:39 g

  • Carbohydrates: 58 g

 

Ingredients:

  • 1 portobello mushroom cap

  • ¼ to ½ cup shredded red cabbage

  • ¼ cup pickled red onion

  • About 1 ½ tsp vegetable oil 

  • Dave’s epic everything breakfast bread, or bread/roll of your choice

  • ½ fresh avocado

  • 2 leaves green leaf or preferred lettuce

  • ½ roma tomato or tomato of your choice

  • 1 Tbsp Sweet Baby Ray’s original barbecue sauce (or bbq sauce of choice)

  • 1 Tbsp barbecue seasoning/spice mix

  • ⅓ cup Fage fat free yogurt

  • ⅛ cup shredded mozzarella (or 1 slice)

  • Preferred seasonings for mushroom cap (I used about 2 tsp Montreal steak seasoning, 1 tsp garlic powder and ½ tsp salt)

portobello mushroom burger

Portobello Mushroom Avocado Burger

Nutrition Facts 

  • Calories: 613

  • Protein:  20.5 g

  • Fat:39 g

  • Carbohydrates: 58 g

 

Ingredients:

  • 1 portobello mushroom cap

  • ¼ to ½ cup shredded red cabbage

  • ¼ cup pickled red onion

  • About 1 ½ tsp vegetable oil 

  • Dave’s epic everything breakfast bread, or bread/roll of your choice

  • ½ fresh avocado

  • 2 leaves green leaf or preferred lettuce

  • ½ roma tomato or tomato of your choice

  • 1 Tbsp Sweet Baby Ray’s original barbecue sauce (or bbq sauce of choice)

  • 1 Tbsp barbecue seasoning/spice mix

  • ⅓ cup Fage fat free yogurt

  • ⅛ cup shredded mozzarella (or 1 slice)

  • Preferred seasonings for mushroom cap (I used about 2 tsp Montreal steak seasoning, 1 tsp garlic powder and ½ tsp salt)

Eggplant Croquettes

Nutrition Facts (per serving; 4 servings total)

  • Calories: 171

  • Protein: 7 g

  • Fat: 6 g

  • Carbohydrates: 24 g

 

Ingredients:

  • 1 medium-sized eggplant (about 2 lb)

  • ⅓ cup egg whites

  • 1 whole egg

  • ½ cup seasoned bread crumbs 

  • ⅓ cup diced onion

  • 1 Tbsp vegetable oil 

  • Salt, pepper, fresh parsley and garlic (minced or dried)

IMG_5790.heic
IMG_5720.heic

Butternut Squash Soup

Nutrition Facts (per serving; 8 servings total)

  • Calories: 193

  • Protein: 8 g

  • Fat: 7 g

  • Carbohydrates: 33 g

 

Ingredients:

  • 1 butternut squash (about 3 lb)

  • 2 russet potatoes

  • 2 large carrots 

  • 2 stalks of celery 

  • ½ onion

  • 2 Tbsp olive oil 

  • 16 oz. vegetable broth

  • 1 can unsweetened, light coconut milk (skip if you don’t like the flavor)

  • Salt, pepper, turmeric and nutmeg to taste

Stuffed Acorn Squash

Nutrition Facts 

  • Calories: 424

  • Protein: 10 g

  • Fat: 9 g

  • Carbohydrates: 79 g

 

Ingredients (makes 2 servings):

  • 1 acorn squash

  • 1 cup chickpeas

  • 1 cup vegetable broth 

  • ½ Tbsp olive oil

  • 1 Tbsp Earth balance vegan butter

  • 1 Tbsp brown sugar

  • ½ cup couscous

  • 1 large carrot or ~7 baby carrots

  • 1 celery stalk

  • 1 clove or 1 Tbsp minced garlic 

  • ¼ cup raisins

  • 1 tsp honey

  • 1 tsp cumin

  • 1 tsp salt 

  • Pepper and other spices to taste

Chickpea and couscous stuffed acorn squash
Cauliflower Parmesan

Cauliflower Parmesan

Nutrition Facts 

  • Calories: 431

  • Protein: 37 g

  • Fat: 12 g

  • Carbohydrates: 46 g

 

Ingredients:

  • ½ head cauliflower, cut into 2” steaks

  • ½ cup panko bread crumbs 

  • ½ cup egg whites

  • 1 egg

  • ½ cup diced tomatoes

  • ¼ cup mozzarella 

  • Red sauce seasonings of choice (garlic, salt, pepper, Italian seasoning, basil, etc to taste) and panko seasonings if panko mix isn’t already seasoned (similar to sauce spices)

Fall seasonal overnight oats

Fall Seasonal Overnight Oats

Nutrition Facts 

  • Calories: 376

  • Protein: 41 g

  • Fat: 4 g

  • Carbohydrates: 46 g

 

Ingredients:

Barbecue Roasted Corn in Flourless Tortillas

Nutrition Facts (for 1 of  8 servings)

  • Calories: 209

  • Protein: 13 g

  • Fat: 4 g

  • Carbohydrates: 32 g

 

Nutrition Facts (for 1 of  4 servings)

  • Calories: 418

  • Protein: 26 g

  • Fat: 8 g

  • Carbohydrates: 63 g

 

Ingredients:

  • 1.5 cup red lentils

  • 2 ears yellow corn

  • 2 Tbsp Olive oil 

  • 1 tsp salt 

  • 3 Tbsp barbecue seasoning mix (or 1 Tbsp brown sugar, 1 tsp salt, ½ tsp pepper, ½ tsp red pepper flakes (more=spicier) 1 tsp garlic powder, ½ tsp paprika, ½ tsp minced onion)

  • Lettuce, tomato, diced onion, or whatever you like in your tacos (avocado, diced sweet peppers, cilantro, lime juice, etc. all optional)

  • 3 oz Fage yogurt

  • 2 Tbsp Sweet Baby Ray’s original barbecue sauce

Barbecue roasted corn in flourless tortillas
Greek yogurt and crumbled Kodiak cakes granola

Sam's Favorite Snack

Nutrition Facts 

  • Calories: 310

  • Protein:  28 g

  • Fat:8 g

  • Carbohydrates: 29 g

 

Ingredients:

Blueberry Rhubarb Oat Loaf

Nutrition Facts (for 1 serving of 4 total servings)

  • Calories: 515

  • Protein: 24 g

  • Fat: 12 g

  • Carbohydrates: 80 g

 

Ingredients:

  • 1 cup finely diced rhubarb (leave the skin on)

  • 1 ½ cup fresh blueberries

  • 5 fresh strawberries

  • 1 scoop vegan vanilla protein (I used this one, though I don’t love it) 

  • ¼ cup whole wheat flour

  • 4 packets Kodiak cakes cinnamon instant oatmeal 

  • ¼ cup honey

  • ¼ cup packed brown sugar 

  • ¼ cup pasteurized liquid egg whites

  • 2 oz or ¼ cup Fage yogurt

  • 1 oz lemon juice

  • 2 tsp salt 

  • 1 tsp cinnamon

Blueberry Rhubarb oat loaf

Toasted Broccoli & Almonds

Nutrition Facts 

  • Calories: 575 (all 4 servings)

  • Protein: 26 g

  • Fat: 42 g

  • Carbohydrates: 34 g

 

Ingredients:

  • ~4 cups or 3 heads of fresh broccoli crowns, broken into pieces 

  • 3 Tbsp sliced almonds 

  • 2 Tbsp olive oil

  • 1 Tbsp lemon juice

  • 1 lemon or lemon peel for zest

  • 1 tsp red pepper flakes

  • 1 tsp garlic powder

  • 1-2 Tbsp Ranch seasoning, or get crazy with it, I don’t care 

  • Black pepper to taste 

  • Salt to taste

Toasted Broccoli and Almonds
Rhubarb & red lentil curry with spinach

Rhubarb & Red Lentil Curry with Spinach

Nutrition Facts (for 1 serving of 4 total servings, approx. 1 ¼ cup each)

  • Calories: 247

  • Protein: 16 g

  • Fat: 6 g

  • Carbohydrates: 37 g

 

Ingredients:

  • 2 cups finely diced rhubarb (leave the skin on)

  • 1 finely diced red onion

  • ¼ cup diced green onion

  • 1 cup uncooked red lentils 

  • 1 quart low-sodium vegetable stock

  • 1 tbsp vegetable oil

  • 2 tbsp or 4 cloves diced garlic 

  • 5 oz fresh baby spinach (1 bag, you can use less, I just love spinach)

  • Fresh parsley to taste (a few chopped leaves or maybe up to ½ cup if you love the flavor)

  • 1 tsp powdered cinnamon

  • 2 tbsp curry powder or garam masala 

  • 1 tsp smoked paprika 

  • ½ tsp chili powder or cayenne pepper

  • 2 tsp salt 

  • 1 tsp garlic powder

  • 1 tsp tumeric

Summer Apple Salad

Nutrition Facts 

  • Calories: 463 (for 4 servings)

  • Protein: 12 g

  • Fat: <1 g

  • Carbohydrates: 95 g

 

Ingredients:

  • 3 cups freshly chopped napa cabbage

  • 2 red apples of any variety (your favorite)

  • 1 red bell pepper

  • 1 granny smith apple 

  • ⅛ cup honey

  • ½ cup fage yogurt (unflavored, or vanilla if you prefer)

  • 1 Tbsp brown sugar

  • You can also add other crunchy vegetables like celery, cucumber, or even onion if you’re in the mood for it

Summer apple salad
Avocado rice paper rolls

Avocado Rice Paper Rolls

Nutrition Facts (for ½ the recipe, or about 4 rolls)

  • Calories: 423

  • Protein: 10 g

  • Fat: 24 g

  • Carbohydrates: 46 g

 

Ingredients:

  • Vietnamese rice paper rolls (I used Star Anise brand wraps, a *women owned* company)

  • ½ fresh avocado

  • 3 cups napa cabbage

  • ½ cup shredded carrot

  • 2 eggs

  • 1 small zucchini

  • 1 cup of mushrooms, any variety, or skip 

  • ½ cup onion, any variety 

  • 1 ½ Tbsp vegetable oil

  • Seasonings to taste. Use what you would use for a stir fry or your favorite Asian dish. I used garlic powder (fresh cloves are better), a little seasoned salt, some fresh ground pepper and . You can also use soy sauce, oyster sauce, ginger, or any flavors you like.

Chocolate Peanut Butter Pudding

Nutrition Facts (1 of 4 servings, ~1 cup each)

  • Calories: 230

  • Protein:  37 g

  • Fat: 5 g

  • Carbohydrates: 10 g

Ingredients:

  • Okay, it’s actually Fage Yogurt. This recipe is for the 32 oz. non-fat, unflavored variety.

  • ¼ cup Jif Natural Creamy Peanut Butter (or PB of your choice)

  • 2 scoops chocolate protein powder. I used Optimum Nutrition Gold Standard Whey.

chocolate peanut butter pudding
Strawberry rhubarb oat crumble

Strawberry-Rhubarb Oat Crumble

Nutrition Facts (1 of 4 servings)

  • Calories: 562

  • Protein:  21 g

  • Fat: 15 g

  • Carbohydrates: 86 g

Ingredients:

  • 1 lb/1 quart/~2 cups sliced trimmed strawberries

  • 1 lb/~2 cups diced rhubarb

  • Kodiak Cakes Cinnamon instant oatmeal

  • ¼ cup honey

  • ¼ cup packed brown sugar

  • ¼ cup shredded coconut (I used unsweetened)

  • ½ cup whole wheat flour (or whatever flour you have)

  • ¼ cup egg whites

  • ¼ cup plain Fage yogurt

  • 1 tbsp lemon juice 

  • 1 tsp vanilla extract

  • ¼ cup earth balance vegan butter 

  • ⅛ cup blueberries (optional)

  • 1 tsp salt

  • 1 tsp cinnamon

Shiitake Tofu Soup

Nutrition Facts (for 1 serving of 8 total servings, approx. 1 ¼ cup each)

  • Calories: 186

  • Protein: 10 g

  • Fat: 5 g

  • Carbohydrates: 23 g

Ingredients:

  • 1 cup shiitake mushrooms

  • 2 qt vegetable stock

  • 1 block (15oz.) extra firm tofu

  • ⅔ cup Arborio rice

  • 6 tsp Olive oil

  • 1 ½ cups carrots

  • 1 ½ cups white onion

  • Seasonings of choice; I used a garlic onion spice mix, fresh ground pepper, kosher salt. You might want to use ginger, oyster sauce, or soy sauce for a more Asian-cuisine style flavor 
     

Shiitake tofu soup
watermelon bleu cheese summer salad

Watermelon Bleu Cheese Summer Salad

Nutrition Facts: 

  • Calories: 334

  • Protein: 14 g

  • Fat: 17 g

  • Carbohydrates: 33 g

 

Ingredients:

  • 2 cups cubed watermelon

  • 1 cup diced cucumbers

  • ¼ cup blueberries 

  • 3-4 mint leaves, chopped plus garnish

  • 2 oz crumbled bleu cheese or vegan substitute

Summer Veggie Wrap

Nutrition Facts 

  • Calories: 307

  • Protein: 14 g

  • Fat: 5 g

  • Carbohydrates: 52 g

Ingredients:

  • 1 Mission Spinach Tortilla

  • ⅓ cup Fage non-fat plain yogurt

  • Lettuce of your choice (~½ cup or 1-2 leaves)

  • Chopped vegetables of your choice. I used red, orange and green bell peppers, cucumbers, white onions, and grape tomatoes (leftovers from an outdoor baby shower). A stronger onion would be a great swap, and pickles, olives, celery, and even diced apples would be great in this wrap.

  • Seasonings of your choice including dill weed, fresh garlic, lemon juice, salt, pepper, spice mixes like ranch seasoning (if you like the flavor of ranch).

summer veggie wrap
vegan fried chicken

Vegan “Fried Chicken”

Nutrition Facts 

  • Calories: ~700

  • Protein: 17 g

  • Fat: ~58 g

  • Carbohydrates: 49 g

Ingredients:

  • 1 cup oyster mushrooms

  • ½ cup Kodiak cakes buttermilk pancake batter

  • Seasonings of your choice. I use garlic salt, seasoned salt, a salt-free garlic and onion spice mix, and pepper. You can use any combination of spices you’d use for fried chicken.

  • Vegetable oil to fry

Peanut Butter Protein Overnight Oats

Nutrition Facts

  • Calories: 238

  • Protein: 27 g

  • Fat: 5 g

  • Carbohydrates: 25 g

Ingredients:

  • ¼ cup rolled oats

  • 1 scoop Peanut Butter Orgain Organic Protein Powder (or equivalent)

  • ¼ egg whites

  • 2 oz Fage fat-free yogurt

  • ¼ cup vanilla Silk or other plant milk

peanut butter protein overnight oats
chickpea egg salad

Chickpea Egg Salad

Nutrition Facts (for 1 serving of 4 total servings)

  • Calories: 203

  • Protein: 17 g

  • Fat: 2 g

  • Carbohydrates: 30 g

Ingredients (makes 4 servings)

  • 6 boiled egg whites

  • 1 can/2.5 cups chickpeas

  • 4 tsp yellow mustard

  • ⅔ cup Fage non-fat yogurt

  • ½ cup diced onions

  • 4 celery sticks 

  • 2 tbsp dill relish

  • 2 tsp dill leaves, everything but the bagel seasoning, or spices to taste

Silken Tofu Peanut Butter Nice Cream Bars

Nutrition Facts (for 1 bar of 8 total bars)

  • Calories: 108

  • Protein: 8 g

  • Fat: 4 g

  • Carbohydrates: 12 g

Ingredients:

  • 1 package/15 oz silken tofu

  • ½ cup Silk vanilla soy milk

  • 2 tbsp PB2 peanut butter powder

  • 2 scoops Orgain organic peanut butter protein powder

  • 1 tsp vanilla extract

  • 10-12 small dates or 5-6 Medjool dates

silken tofu peanut butter nice cream bars

Smashed Chickpea Curry

Nutrition Facts 

  • Calories: 445

  • Protein: 10 g

  • Fat: 24 g

  • Carbohydrates:  49 g

Ingredients:

  • 1 can chickpeas

  • 1 can unsweetened coconut milk (you can substitute “light” coconut milk to drastically reduce the amount of fat and calories in this dish. For the dish listed, I used unsweetened organic coconut milk by Native Forest

  • 1 cup fresh spinach 

  • 2 tbsp tomato paste

  • 1 sweet onion

  • 3 cloves of fresh garlic or 2 tsp minced garlic

  • Seasonings to taste. I seasoned with my heart, but you can use 2 tsp paprika, 2 tsp turmeric, 2 tbsp salt and 1 tsp pepper as a guide, adding as needed.

smashed chickpea curry
snickers date bars

Snickers Date Bars

Nutrition Facts (each)

  • Calories: 148 each

  • Protein: 3 g

  • Fat: 4 g

  • Carbohydrates: 27 g

Ingredients:

  • 10 Medjool dates 

  • 6 Tbsp PB2 dried peanut butter