Truvani Pumpkin Spice Protein Oatmeal

Truvani Pumpkin Spice Protein Oatmeal

Truvani Pumpkin Spice Protein Oatmeal


  • 1 ripened banana or 2/3 cup fruit of choice
  • ¾ cup rolled oats
  • ¼ teaspoon ground cinnamon (optional)
  • 1 ½ cups milk of choice
  • 1 scoop Truvani Pumpkin Spice Protein Powder
  • 1–2 teaspoons pure maple syrup
  • Pinch of salt (optional)
  • 2–4 tablespoons walnuts or nuts/seeds of choice, chopped (optional) I used chia seeds and walnuts



  1. In a small mixing bowl, add fruit. Mash until mostly smooth. Fold in oats and cinnamon, if using.
  2. Set a medium saucepan over medium heat.
  3. Add milk and pumpkin spice protein powder and whisk until thoroughly mixed and nearly no clumps remain.
  4. Add oat mixture. Using a wooden spoon or heatproof spatula, stir out any clumps of mixture that have formed.
  5. Add maple syrup, and optionally, salt and chopped walnuts.
  6. Stir until well mixed.
  7. Reduce the heat to medium-low or low when your oatmeal starts to bubble.
  8. Stir occasionally, until thickened to desired texture. I like to cook the oatmeal until most of the milk is gone, but with just a bit too much left. Remember, the oats will continue to thicken and soak up the milk as it sits there and waits to be served and eaten! You want to leave a bit of extra milk in the pot to be absorbed so that the oatmeal doesn’t dry out.
  9. Remove from heat and transfer to a bowl or two.
  10. Serve topped with fruit slices and optionally, a drizzle of maple syrup—it’s soooo good!
Charity Godwin
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Smoky Turkey Shepherd’s Pie

Smoky Turkey Shepherd’s Pie

Smoky Turkey Shepherd’s Pie


Yukon gold potatoes-2 lbs , peeled and cubed

Coarse salt

2 tablespoons extra-virgin olive oil

1/4 pound smoky bacon or turkey bacon, chopped

1 1/3 pound ground turkey breast

1 tablespoon smoked paprika (You may substitute 1 1/2 teaspoons each sweet paprika and cumin combined)

Coarse black pepper

2 tablespoons, 5 or 6 sprigs, fresh thyme leaves

1 medium onion, chopped

2 carrots, peeled and diced

3 ribs celery from the heart, chopped

1 small red bell pepper, seeded and chopped

2 cups frozen peas

2 tablespoons all-purpose flour

2 cups chicken broth

1 cup sour cream, divided

3 tablespoons butter

1 large egg, beaten

10 to 12 blades fresh chives, chopped or snipped



  • Bring a medium pot of water to a boil, salt it, and cook the potatoes until tender, 12 to 15 minutes.
  • Heat a deep, large skillet over medium-high heat. Add olive oil to the skillet. Add bacon and brown it up, then add ground turkey to the pan and break it up. Season the turkey with smoked paprika, salt and pepper, and thyme. When turkey browns up, add: onions, carrots, celery. Season the veggies with salt and pepper. Cook 5 minutes, then add red pepper and peas cook another 2 minutes. Stir in flour and cook flour 2 minutes. Whisk in broth and combine. Add 1/2 cup of sour cream and combine. Simmer mixture over low heat.
  • Preheat your broiler to high.
  • When potatoes are tender, add a ladle of cooking water to the egg. Drain potatoes and return to the warm pot to dry them out a little. Add remaining 1/2 cup sour cream, butter, half of the chives, and salt and pepper. Smash and mash the potatoes, mashing in the beaten, tempered egg. If the potatoes are too tight, mix in a splash of milk.
  • Pour turkey mixture into a medium flameproof casserole dish. Top turkey with an even layer of smashed potatoes and place casserole 5 inches from hot broiler. Broil the potatoes until golden at edges and remove the casserole from the oven. Garnish the casserole with the remaining chives and a sprinkle of smoked paprika.
Charity Godwin
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Green Chard Tropical Smoothie

Green Chard Tropical Smoothie

Green Chard Tropical Smoothie


1 banana, frozen

2 cups chard, loosely packed leaves

1 cup mango

1 cup milk of your choice

3 tbs unsweetened coconut

2 tbsp chia seeds

1 cup water


Mix all ingredients in blender until smooth and enjoy!

Charity Godwin
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Caesar Pasta Salad

Caesar Pasta Salad


  • 8 oz. Organic uncooked pasta, such as rotini or penne
  • 2 hearts of organic Romaine
  • Shredded rotisserie chicken or chopped chicken breasts (optional I did mine without)
  • Organic Caesar Croutons (optional)
  • Parmesan cheese, for serving
  • Whole black olives
  • Organic Caesar dressing (I used half an 8 oz bottle)


  • Bring a large pot of salted water to a boil. Add the pasta and cook until al dente, about 10 minutes. Drain the pasta and transfer it to a large serving bowl.
  • Cut the Romaine hearts into 1-inch pieces then add them and your protein of choice to the bowl with the pasta.
  • Add the prepared dressing and toss to combine. Add the croutons (optional) and garnish with Parmesan cheese. Serve immediately or refrigerate, covered, until ready to serve. 
Charity Godwin
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Greek Yogurt Poolside Dip

Greek Yogurt Poolside Dip

Greek Yogurt Poolside Dip


2 cups Greek yogurt

Cucumbers, diced small

2 cloves Garlic, minced

2 tsp, Dill

Green onions, sliced small

Salt & Pepper, to taste


*Serve with jalapeño chips or fresh veggies

Charity Godwin
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Cuban Black Beans 🫘

Cuban Black Beans 🫘

Cuban Black Beans 🫘



  • 2 tablespoons olive oil
  • ½ onion minced
  • 1 large green bell pepper minced
  • 1 large red bell pepper minced
  • 4 cloves garlic minced
  • 2 pieces celery, chopped
  • 2 15 ounce cans black beans liquid and all
  • 1 bay leaf
  • ⅓ cup chopped fresh cilantro
  • 2 teaspoons cumin
  • 1 tablespoon red wine vinegar
  • 1 teaspoon salt more to taste
  • ½ teaspoon pepper more to taste
  • 1 avocado 🥑
  • 1 4 oz can green chilies
  • 1 lime, juices over avocado
  • Naan bread pieces or crackers for serving, optional





  • Prepare your onion, bell peppers and garlic by washing and mincing them.
  • Heat a medium saucepan over medium high heat and add your oil, minced onion and minced bell peppers. Saute for about 5-8 minutes, until they have become tender.
  • Add in your garlic and saute for another 2-3 minutes.
  • To your saucepan, add your black beans, bay leaf, cilantro, cumin, red wine vinegar, salt and pepper and bring it to boil over high heat
  • Once your beans start to boil, reduce the heat to low, cover and simmer for about 15 minutes.
  • Uncover and stir your beans. Add any additional salt or pepper, top w avocado and lime, and serve!
Charity Godwin
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Cheesy Ground Beef, Spinach, and Cauliflower Rice Casserole

Cheesy Ground Beef, Spinach, and Cauliflower Rice Casserole

Cheesy Ground Beef, Spinach, and Cauliflower Rice Casserole






  • 1 tablespoon olive oil
  • 1 small yellow onion, diced
  • 3 cloves garlic, minced
  • 1 pound lean ground beef
  • 1 teaspoon Italian Seasoning
  • ½ teaspoon sweet paprika
  • Salt and pepper, to taste
  • 6 ounces fresh baby spinach
  • 10 ounces frozen cauliflower rice, cooked according to the directions on the bag
  • 1 cup Greek yogurt or sour cream
  • 1 tablespoon butter, room temperature
  • ½ teaspoon dried basil
  • 2 to 3 tablespoons milk, if needed
  • 8 ounces shredded Italian blend cheese, or any other shredded cheese that you have/prefer






  • Preheat oven to 375˚F.
  • Heat olive oil in a large 12-inch skillet over medium-high heat.
  • Add onions and cook for 2 minutes.
  • Stir in garlic and cook for 20 seconds.
  • Add ground beef; season with Italian Seasoning, paprika, salt, and pepper.
  • Continue to cook, breaking up the meat with a wooden spoon, and cook until beef is completely browned.
  • Add in spinach – you might have to do this in batches, depending on the size of your skillet – cook, stirring frequently, for 1 more minute or until spinach is wilted.
  • Remove from heat, drain liquid from the skillet, and set aside.
  • In a 9×13-inch baking dish, combine cooked cauliflower rice, Greek yogurt or sour cream, butter, and dried basil; stir and mix until completely combined and creamy. If sour cream and butter aren’t melting completely, stir in some milk. The cauliflower rice should be warm enough to melt the butter.
  • Add prepared beef mixture to the baking dish; stir until everything is completely incorporated.
  • Top with shredded cheese.
  • Bake for 22 to 25 minutes, or until bubbly and cheese is melted.
  • Remove from oven and let stand for 7 to 10 minutes before cutting and serving.
Charity Godwin
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Thai Chicken Salad w homemade lime-ginger dressing

Thai Chicken Salad w homemade lime-ginger dressing

Thai Chicken Salad w homemade lime-ginger dressing


Ingredients (Salad)

-4 cups shredded cabbage and carrots

-1/2 red or yellow bell pepper, sliced thin

-1 cup shredded cooked chicken breast, optional omit for vegan

-1/2 cup cashews

-6 Tbsp green onions, sliced

-2 jalapeños, sliced thin

-1/4 cup cilantro, chopped


Ingredients (dressing)

-2 limes, juices

-1/4 cup coconut aminos

-1/4 tsp red pepper flakes

-2 Tbsp coconut vinegar

-2 Tbsp olive oil

-2 cloves garlic, minced

-1/2 inch piece grated fresh ginger

-1/4 tsp garlic powder

-salt & pepper, to taste


Recipe Directions

  1. Place all salad ingredients in large bowl and mix.
  2. Make dressing in a small bowl by mixing all ingredients.
  3. Pour dressing on top of salad, mix altogether, and enjoy!!


Charity Godwin
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Italian Pasta Salad Recipe

Italian Pasta Salad Recipe

Italian Pasta Salad Recipe


Italian Dressing INGREDIENTS (or buy a bottle of premade if you prefer)


  • ¾ cup extra virgin olive oil
  • ¼ cup red wine vinegar, or white wine vinegar
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 1 teaspoon dried oregano
  • ¾ teaspoon garlic powder
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 teaspoons honey, or more, to taste (can substitute sugar)
  • 2 tablespoons grated Parmesan cheese, optional


Italian Dressing INSTRUCTIONS



  • Combine all ingredients in a jar with a lid (you can also mix in a bowl with a whisk). Seal the lid tightly and shake vigorously until well combined.
  • Use dressing immediately or store in the sealed jar in the refrigerator for up to 2 weeks.


Pasta Salad Ingredients

1 -16 oz box rotini pasta (I used tri color)

1 pkg grape tomatoes

1 pkg turkey pepperoni, slice into fourths

1 can sliced black olives

1 yellow bell pepper (or any color)

1 pkg mozzarella cheese slices, cut into small squares

1 bottle of Italian dressing (or make from scratch - recipe) above

Sliced Peperoncini peppers (optional if u like a little spice)


Pasta salad Instructions

  1. Cook pasta according to pkg instructions.
  2. While pasta cooks start cutting up all other ingredients and put in large bowl.
  3. When pasta is finished, drain it and add it to the large bowl with the other ingredients.
  4. Add dressing and mix! Enjoy warm or cold!


Charity Godwin
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  • 1/2 cup (1 stick) butter softened
  • 1 cup beet sugar
  • 2 eggs (I used duck)
  • 2 mashed ripe bananas
  • 1/3 cup drained crushed pineapple (I used frozen)
  • 1/2 cup unsweetened flaked coconut
  • 4 Tbsp chia seeds
  • 2 cups all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • optional: 1/2 to 1 tsp. pineapple juice





  • In a bowl, cream butter and sugar. Beat in eggs. Stir in banana, pineapple and coconut (add pineapple juice now if using), & chia seeds. Combine dry ingredients; stir into creamed mixture just until combined. Spoon into a greased 8-in. x 4-in. loaf pan.
  • Bake at 350-f degrees for 65-70 minutes or until toothpick test comes out clean.
  • Cool in pan 10 minutes; remove to a wire rack.
Charity Godwin
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Lemon Basil Chicken Salad

Lemon Basil Chicken Salad

Lemon Basil Chicken Salad

3 large boneless chicken breasts

Olive Oil

Grill Seasoning

1 c. Greek yogurt OR mayo (or a mix of both)

1 rib celery, diced

1 sm pkg FRESH basil OR 1 Tbsp dried basil

2 tsp. dried parsley, extra for garnish

Juice of 1 lemon

Zest of 1 lemon

Salt and Pepper to taste

1/2 c. slivered almonds, few reserved for garnish, optional


Preheat oven to 375. Line a baking sheet with aluminum foil. Drizzle chicken with olive oil. Sprinkle with salt, pepper and grill seasoning. Roast for 1 hour until juices run clear. Allow to cool. When chicken is cool, shred with 2 forks or with a stand mixer. In a medium bowl whisk together Greek yogurt OR mayo, lemon juice, lemon zest, basil, parsley, salt and pepper. Add celery and almonds to chicken. Pour mayo mixture over. Stir well to combine. Garnish with extra almonds and parsley. Chill until ready to serve. Serve on bread, rolls, toast, crackers, bagels, croissants, etc.

Charity Godwin
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Mediterranean Barley Salad

Mediterranean Barley Salad

Mediterranean Barley Salad



  • 1 14 oz. can small white beans
  • About 1.5 cup uncooked quick barley
  • 1 tsp. salt
  • 1 Tbsp Dill seasoning
  • 1 32 oz. container chicken broth
  • ½ red onion (thinly sliced)
  • 1 cucumber deseeded and diced
  • 4 Tbsp Italian parsley (roughly chopped)
  • 1 bunch green onions, chopped
  • 1/4 cup almond slivers or chopped
  • 1/4 cup sliced Kalamata olives
  • Tomatoes, optional
  • Dressing
  • The juice of 1 lemon
  • ¼ cup olive oil
  • 2 garlic cloves
  • 1 tsp. salt
  • 1 tsp dried oregano
  • ½ cup red wine vinegar



  1. In a large pot, add the chicken broth & salt and bring to a boil.
  2. Add the barley and cook for about 20 minutes or until soft and tender.
  3. Add to a large bowl.
  4. Open the can of beans and pour into the strainer. Rinse with cold water and add to the barley.
  5. Add in the sliced red onion, diced cucumber,  Kalamata olives, green onions, dill, almonds, tomatoes (if using), and roughly chopped parsley.


  1. In a small bowl combine all of the ingredients for the dressing.
  2. Mix with a whisk.
  3. Pour over the bean and barley mixture and toss to combine.
  4. Chill in the fridge for about 15 minutes to let the flavors meld (optional) and serve!



Charity Godwin
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