recipes for fast


Simple Baked Apples

  • 5-6 medium apples, peeled and cut into chunks
  • 2 tablespoons coconut oil, melted
  • 1 teaspoon cinnamon
  1. Preheat the oven to 350 degrees.
  2. Put the apples in a small to medium baking dish.  Mix the melted coconut oil together and then dump it on the apples.  Toss well to coat all the apples evenly with the cinnamon mixture.
  3. Bake in the preheated oven until the apples are soft, about 20-30 minutes.  Stir once during the baking time. Enjoy

Baked Plantains (yellow)


  • Four (4) very ripe plantains
  • Cooking spray (coconut or olive)
  1. Preheat oven to 450°F.
  2. Coat a nonstick cookie sheet with cooking spray.
  3. Cut the ends off of the plantains and peel.
  4. Cut each plantain on the diagonal into 1/2 inch slices.
  5. Arrange in single layer and coat tops with cooking spray.
  6. Bake, turning occasionally, for 10-15 minutes, until plantains are golden brown and very tender.

Baked Plantain (green)


  • 1 green plantain
  • 1 teaspoon extra virgin coconut oil, melted
  • 1/2 teaspoon sea salt {or more to your liking}


Set oven to 350 degrees Fahrenheit and line a baking sheet with parchment paper.

Cut the ends off and then score the length of the plantain with about three evenly spaced cuts. Don’t cut too far into the flesh, you just want to cut through the skin.

Peel the plantain then slice it on a diagonal as thinly as you can consistently manage.

Toss the plantain slices with the melted coconut oil, lay out on the baking sheet, and sprinkle with the salt.

Bake for 20-25 minutes.

Leave in longer or shorter depending on how your oven heats

Roasted or Grilled Peppers

Roasting or grilling sweet peppers makes them even sweeter, with another layer of flavor from the charred skin that is removed. You can grill them under a broiler, over a burner flame, or over coals, or you can roast them in the oven. Oven-roasting is the easiest method if you’re roasting more than one or two peppers. It yields more juice than grilling.

Grilled Eggplant with Balsamic Vinegar

• 2 1/2 pounds small eggplants, cut lengthwise into 1/4-inch-thick slices
• Coarse salt and freshly ground pepper
• 1 cup extra-virgin olive oil

• 2 teaspoons chopped fresh thyme
• 1 cup balsamic vinegar
• Vegetable oil, for grill

• Fresh basil, torn, for sprinkling
Throw in the sliced eggplant, tossing delicately with the vinaigrette until all pieces are coated evenly. Transfer to a foil-lined baking dish, spreading the eggplant out evenly. If there’s extra vinaigrette, leave that out. You want only a very fine coating of flavor and then a nice, dry roast in the oven. Give it one last sprinkle of salt before it goes in the oven. Roast for 30 – 40 minutes, turning once half way through, until the skin of the eggplant starts to wrinkle and caramelize and becomes very tender. This technique works with sweet bell peppers as well.

Tomato Avocado Salad

1 lb Roma tomatoes
1 English cucumber
1/2 medium red onion, sliced
2 avocados, diced
2 Tbsp extra virgin olive oil or sunflower oil
Juice of 1 medium lemon (about 2 Tbsp)
1/4 cup (1/2 bunch) cilantro, chopped*
1 tsp sea salt or 3/4 tsp table salt
1/8 tsp cayenne pepper

*Note: if you aren’t keen on cilantro, fresh dill is a good substitute

1. Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and chopped cilantro into a large salad bowl.
2. Drizzle with 2 Tbsp olive oil and 2 Tbsp lemon juice. Toss gently to combine. Just before serving toss with 1 tsp sea salt and 1/8 tsp cayenne pepper

Fruit Smoothies- frozen banana

Break your banana up into smaller pieces for easy blending.

Add all ingredients into the blender and blend until desired consistency- For a thicker, ice cream like smoothie, blend less. Top with cinnamon and enjoy.

Roasted Pumpkin or Butternut Squash with Sage

• 1 medium pumpkin or butternut squash or a similar winter squash
• 2 medium onions, cut into 1-inch chunks
• 2 tablespoons extra-virgin olive oil
• 1/4 teaspoon cayenne pepper
• Kosher salt
• 2 teaspoons dried rubbed sage

Line a large baking pan or roasting pan with foil. Lightly oil the foil or spray with nonstick cooking spray. Heat the oven to 400 F. With a vegetable peeler or y-peeler, peel the squash. Slice in half lengthwise and scoop out seeds. Cut the squash into 1-inch cubes. Toss the squash and onion chunks with the olive oil, pepper, and sage. Arrange on the prepared baking sheet. Sprinkle with salt and pepper. Roast for about 30 to 40 minutes, turning occasionally, or until the squash is tender and lightly browned.

Minty Watermelon-Cucumber Salad Recipe

• 8 cups cubed seedless watermelon
• 2 English cucumbers, halved lengthwise and sliced
• 6 green onions, chopped
• 1/4 cup minced fresh mint
• 1/4 cup balsamic vinegar
• 1/4 cup olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

In a large bowl, combine watermelon, cucumbers, green onions and mint. In a small bowl, whisk remaining ingredients. Pour over salad and toss to coat. Serve immediately or refrigerate, covered, up to 2 hours before serving. Yield: 16 servings (3/4 cup each).

Nutritional Facts
3/4 cup: 60 calories, 3g fat (0 saturated fat), 0 cholesterol, 78mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 fruit, 1/2 fat. © 2018 RDA Enthusiast Brands, LLC

Tomato-and-Fruit Salad

• 2 pounds watermelon, sliced
• 2 pounds honeydew melon, sliced
• 1 fresh peach, sliced
• 2 nectarines, sliced
• 2 red plums, cut into wedges
• 1 green tomato, sliced
• 1 pound assorted heirloom tomatoes, sliced or cubed
• 1 (12-oz.) package baby heirloom tomatoes, halved
• 6 to 8 fresh basil leaves, torn
Arrange first 9 ingredients on a serving platter. Serve with Basil-Orange Vinaigrette