Nov 192018

A healthy outside starts on the inside.
~ Robert Ulrich
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.
On the next page you’ll find a chart that shows which recipes fit the
following criteria:
฀ Gluten-Free (some have non gluten-free options)
฀ Vegan
฀ Vegetarian
฀ Dairy-Free
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!


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!


Balsamic Vinaigrette (for salad)
Makes 6 servings (2 tbsp each)
This recipe is Vegan Veg Gluten-Free Dairy-Free
Balsamic Vinaigrette (for salad)
* If using gluten-free spices
2 tablespoons balsamic vinegar
2 tablespoons white wine vinegar
1/2 cup olive oil

2 Tablespoons fresh squeezed lemon 🍋

1 Tablespoons Dijon mustard

1 clove garliC

Two dashes  see salt and fresh ground pepper

Directions :
1. Put ingredients into a bottle with a tight-fitting lid and shake vigorously until well combined.


Baked Chicken Breast
Makes 2 servings
This recipe is Vegan Veg Gluten-Free Dairy-Free
Baked Chicken Breast
* If using gluten-free spices
16 ounces chicken breast
2 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
2 dashes salt & pepper
1. Heat oven to 450F. Line a covered baking dish with parchment paper

2. Brush with olive oil and sprinkle with spices.
3. Bake covered for 15-18 minutes until chicken is cooked through and no longer pink (internal
temperature should be at least 170F).
4. Remove dish from the oven and cover for 5-10 minutes. Serve and enjoy!


Makes 2 servings
This recipe is Vegan Veg Gluten-Free Dairy-Free
Baked apples
* If using gluten-free oats and/or spices
2 medium apples, cored
½ cup rolled oats
½ tsp cinnamon
2 dates, pitted and chopped
1 tbsp ground flaxseed
¼ cup pecans, chopped
1 cup almond milk, unsweetened
1 tbsp maple syrup
1. Preheat oven to 350F and cover small baking dish with parchment paper.
2. Wash and core apples and place on paper.
3. In separate bowl, mix rest of ingredients together.
4. Spoon oatmeal mixture into center of apples. If there is extra, you can spoon it onto the paper
so it will crisp up like granola.
5. Bake, uncovered, for approximately 30 minutes. Check for doneness by piercing apple with a
fork to test softness. If knife slides in easily, then it’s done, if not, then check in another few
6. Remove from oven and serve hot. 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.

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