Creamy pasta sauce

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Creamy Pasta Sauce with Roasted Veggies ✨
After getting a ton of requests for the recipe from my story, here it is! This creamy, high-protein, gluten-free pasta is the perfect comforting meal. 🌱 Here’s how I made the sauce:
* 1 block Silken Tofu
* 1/4-1/3 cup Nutritional Yeast
* 6 sundried tomatoes
* 1 tbsp Italian Seasoning
* Pepper (add chili flakes for some heat 🔥)
* 2-3 tbsp Tomato Paste
* 1/3 cup Broth
* 1/2-3/4 tsp Salt
* 1/3 cup Parmesan (or leave it out to make it vegan!) 🧀

Optional: Add 1/4 block cream cheese and a little extra broth for an even richer sauce!

*Blend until smooth and creamy.

I paired this sauce with ZENB High Protein Gluten-Free Pasta made from yellow peas – hands down the best gluten-free pasta I’ve tried with tons of protein and fiber! ✨

For the veggies: I sautéed yellow squash, peas, and haricot green beans with 2 cloves of garlic. 🌱
Want more protein?

Add chicken for a bigger protein punch! 🍗💪

I topped it off with fresh basil for a burst of flavor and freshness, and my homemade gluten-free sourdough bread!
Quick, easy, and packed with flavor!

Heart-Supportive Mediterranean Vegetable & Bean Bowl

Heart-Supportive Mediterranean Vegetable & Bean Bowl

Flexible, high-fiber, and rich in polyphenols—this Mediterranean-inspired bowl is an easy weeknight staple that supports heart health and midlife metabolism. Enjoy it as-is or bump up the protein with simple add-ins.

Ingredients

• 1 cup green beans

• 2 zucchini, chopped

• 1 cup cherry tomatoes

• 2 cups vegetable broth

• 1 ½ cups passata

• 1 ½ cups white navy beans, drained and rinsed

• 1 cup baby spinach

• ½ cup pitted Kalamata olives

• ¼ cup goat cheese

• Optional— 1lb ground turkey to boost up protein

Seasonings

• 1 ½ tsp smoked paprika

• 1-2 tbsp Italian seasoning

• 1 ½ tsp dried parsley

Instructions

1. Simmer the veggies: Pour vegetable broth into a skillet over medium-low heat. Add green beans, zucchini, and cherry tomatoes. Cook until tomatoes soften and can be gently pressed. (Tip: cover to speed it up, then uncover to let some liquid cook off.)

2. Add sauce + seasoning: Stir in passata, smoked paprika, Italian seasoning, and dried parsley.

3. Add beans: Stir in drained beans and simmer until heated through.

4. Finish with greens: Fold in spinach and cook just until wilted.

5. Top + serve: Spoon into bowls and top with Kalamata olives and goat cheese.

Optional Protein Add-Ins

• Ground turkey or chicken (fennel turkey “sausage” is especially good here)

• Vegetarian boost: Stir in non-fat Greek yogurt and add nutritional yeast for extra protein

Why you’ll love it:

High fiber, veggie-forward, and packed with Mediterranean flavors—an easy “build-a-bowl” meal you can adapt all week

Quinoa crunch cookies

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Quinoa Crunch Bites (16)

Ingredients

• 1 1/2 cups Bob’s High Protein oats

• 3/4 cup chopped nuts (I used almonds +walnuts)

• 2 Tbsp sunflower seeds

• 1/2 cup almond protein powder

• 3 Tbsp ground flaxseed

• 2 tsp cinnamon + 1/2 tsp sea salt

• 1 tsp vanilla

• 3 Tbsp maple syrup

• 3 Tbsp peanut butter

• 1/4 cup unsweetened nut milk + ~2 Tbsp more as needed

• 1/4 cup dried fruit (cherries/cranberries)

• 1/3 cup 70% dark chocolate chips

• 1/3 cup toasted quinoa (toasted in a dry pan until lightly browned)

Directions (quick)

1. Bake 330°F. Line a pan with parchment.

2. Mix dry ingredients. Add vanilla, maple syrup, PB. Add nut milk 1 Tbsp at a time until dough holds together when pressed.

3. Stir in dried fruit + chocolate chips.

4. With wet hands, roll into balls and gently flatten.

5. Bake 10–12 min. Cool.

Estimated nutrition (per 1 bite; 1/16 batch)

~150 kcal • Protein 6–8g • Carbs 16g (Fiber 4g) • Fat 9g
Major micronutrients (most notable): magnesium, manganese, vitamin E, ALA omega-3 (from flax), plus some iron/zinc and B vitamins (from oats/seeds/nuts/quinoa).

Save this for a fiber-rich snack idea!

Oatmeal Yogurt bread

Breakfast Bread!
High-Protein Yogurt Oat Bread (Gluten-Free)
Dialed this one in after a few test bakes and now officially on repeat.
Dense, nourishing, sliceable, and very blood-sugar friendly.
No flour. No yeast.

Ingredients
* 1 3/4 c - 2 cups thick Greek-style yogurt- I used Fage
* 2 eggs ( I used 1/3 c egg whites)
* 3 tbsp honey or maple syrup
* 2 3/4 cups high-protein rolled oats
* ½ cup almond flour (ground almonds)
* 1/3 cup oat flour
* 1.5 tbs olive oil
* 1½ tsp baking soda
* ½ tsp salt
* 1.5 tbsp chia seeds
* Handful of pumpkin seeds ( Optional, for topping)
Optional: cinnamon for sweet (2tsp), herbs for savory

Method
1. Heat oven to 340°F. Line a loaf tin.
2. Whisk yogurt, eggs, olive oil and honey until smooth.
3. Stir in the rest of the ingredients setting aside pumpkin seeds
4. Rest batter 10 minutes so the oats hydrate.
5. Layer bread tin with parchemnt paper ( cut at the corners so it folds well ) and sprinkle seeds on top.

Baking Plan (important)
* Bake at 340°F for 60–65 minutes
* Loosely cover with foil at 30 minutes
* Bake until internal temp reaches 203–208°F
* Cool at least 1 hour before slicing- prevents a gummy middle.

Nutrition Highlights (per slice, ~10 thick slices)
About 200 calories
12–13 g protein
4–5 g fibre
Key nutrients include
**magnesium
**beta-glucans
**calcium
**B12
**choline and selenium
**vitamin E plus healthy fats from almonds/seeds and a bit of olive oil

*Very steady on blood sugar and surprisingly filling.

Fresh out of the oven!