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Butternut Squash, Turkey, & Lentil Chili

Spice Mix:

  • 1 1/2 tsp. Ground Cumin

  • 1 tsp. Ground cinnamon

  • 1 1/2 tsp. Chili Powder

  • 1 tsp. Dried Oregano

  • 1/4 tsp. Chipotle Powder

  • 1 tsp Sea Salt and More as Needed



  • 1Tbsp. Coconut Oil

  • 1 Large Onion, Finely Chopped

  • 4-5 Garlic Cloves, Minced

  • 1 Jalapeño Pepper, seeded and Minced (Optional, to Taste)

  • 1 lb. Lean Ground Turkey

  • 1 Red Bell Pepper, Diced

  • 3 Cups Diced Butternut Squash (About 1/2 Large Butternut Squash)

  • 1Cup Dry Beluga Lentils (or Lentil of your Choice)

  • 1 28 oz. Can Diced Tomatoes (try Fire Roasted for Smoky Flavor)

  • 1 Tbsp. Tomato Paste

  • 2 Cups vegetable Stock

  • 2 Tbsp. Pure Maple Syrup

  • 4-5 Leaves Lacinato Kale, Stems removed and finely chopped


  1. Mix all the spices together in a small Bowl and Set Aside.

  2. Heat coconut oil in a large pot over medium heat. Add the onions and cook until soft and translucent, about 3 minutes. Add the garlic, jalapeño pepper, and spice mix. Mix to coat and then add the ground turkey. Cook turkey until no longer pink. Add turkey mixture to slow cooker.

  3. Add the bell pepper, butternut squash, lentils, diced tomatoes, tomato paste, vegetable stock, and maple syrup and stir well.

  4. In a crockpot, cook on low for approximately 7 hours or on high for 4 hours. If you don’t have a crockpot like Tori, you can cook on low heat on the stovetop for about 7 hours.

  5. Once chili is done, add finely chopped lacinato kale. Stir to combine and enjoy!

Butternut Squash, Turkey, & Lentil Chili
Yield:4-6 Servings
Mediterranean Quinoa


  • 1 cup quinoa, dry

  • 1 medium tomato, chopped

  • 1/2 long English cucumber, chopped

  • 1 large bell pepper, chopped

  • 2 large avocado, chopped

  • 1/4 cup red onion, minced

  • 1/2 cup parsley or cilantro, finely chopped

  • 1/2 cup feta cheese, crumbled

  • 20 Kalamata olives, pitted

  • 3 tbsp olive oil, extra virgin

  • 1 lemon or lime, juice of

  • 1 tbsp cumin, ground

  • 1/2 tsp salt

  • Ground black pepper, to taste


  1. Cook quinoa as per package instructions.

  2. In a large salad bowl, add tomato, cucumber, bell pepper, avocado, onion, cilantro, feta cheese, olives, lime juice, oil, cumin, salt and pepper.

  3. Fluff quinoa with a fork and add to the bowl. Stir gently to combine and serve cold or warm.

Store in Refrigerator covered up to 2 days.

Mediterranean Quinoa Salad
Yield:6 Servings
Chunky Strawberry Peanut Butter Smoothie Bowl


  • 1/2 cup almond milk (can substitute with coconut milk, soy milk, etc.)

  • 1/4 cup greek yogurt

  • 1-2 Tbsp Honey

  • 1 cup frozen strawberried

  • 1/2 frozen banana

  • 2 Tbsp peanut butter

  • 1/2 cup granola (my personal fav. punkpin seed granola)

  • 1/2 scoop Collagen peptides (optional)

  • 1/2 fresh banana sliced

  • 2-3 fresh sliced strawberries

  • 2 Tbsp Granola

  • 1 Tbsp Flax Seed


  1. Place almond milk, greek yogurt, honey, frozen strawberries, frozen banana, peanut butter, 1/2 cup granola, and collagen peptides (optional) into blender.

  2. Blend till smooth and thick.

  3. Place into bowl and top with fresh sliced banana, strawberry, granola, and flax seed.

  4. Enjoy!

Chunky Strawberry Peanut Butter Smoothie Bowl
Yield:1 Serving
Chunky Strawberry peanut butter smoothie

Healthy Lunch/Dinner Recipes

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Healthy Tray


  • Base: 1/2 Cup onions and 2-3 garlic cloves

  • Choose up to 3 Veggies:

    • 1 cup Brussel sprouts, halved​

    • 1/2 cup squash, cubed

    • 1 cup fennel, chopped

    • 1 cup cauliflower, chopped

    • 1 cup broccoli, chopped

    • 1 cup asparagus, chopped

  • Pick Your Protein:

    • 6​oz. chicken breast

    • 6oz. salmon

    • 6oz. white fish

    • 6oz. shrimp

    • 1/2 cup lentils (use pre-cooked lentils and toss together after everything is done baking.

    • favorite lean protein

  • Toss all together with...

    • 2 tsp olive oil​

    • a pinch of salt

  • And choose any of these seasonings (optional):

    • 1 Tbsp. chili powder​

    • 1 Tbsp. garlic powder

    • 1/4 tsp cayenne pepper

    • 1 Tbsp. curry powder

    • 1 tsp lemon pepper


  1. Preheat oven to 375 degrees

  2. Place ingredients onto tray.

  3. Bake 20-40 Minutes, depending on the protein you choose.

Healthy Tray Bake
Yield:1 Servings. Double the recipe and make extra for leftovers the next day!
Healthy Tray Bake.jpg
Muffin Tin


  1. In a skillet heated over Medium, brown ground beef. Drain.

  2. Add in seasonings and mix well. Set aside.

  3. Preheat oven to 350 degrees,

  4. Place two wonton wrappers in each tin cup of the muffin pan. (It is okay for the corners to point upward)

  5. Spoon ground beef mixture into each cup.

  6. Bake for 15 minutes until corners of the wonton wrappers are golden brown. Remove from oven.

  7. Top with your favorite toppings and Enjoy!

Muffin Tin Tacos
Yield: 3 Servings


  • 1 package wonton wrappers

  • 1 lb. ground beef

  • 3 tbsp. chili powder

  • 1/2 tbsp. garlic powder

  • 1/2 tsp. onion powder

  • 1/2 tbsp. paprika

  • 2 tbsp. cumin

  • shredded lettuce, shredded cheddar cheese, chopped tomatoes-for topping (optional)

Muffin tin tacos.png
Healthy Fajita Quinoa


  1. Heat a large skillet or cast iron pan over medium-high heat. When the pan is hot, add the olive oil. Add the onions and peppers and cook until tender, about 5 minutes, stirring frequently. Add the mushrooms, water, and fajita seasoning. Stir until seasoning mixes in. Add the fresh lime juice, cilantro, and cook until the mushrooms are tender. Remove from heat and set aside.

  2. To assemble the fajita bowls, fill bowls with fajita veggies, black beans, cilantro lime quinoa, tomatoes, lettuce, and avocado slices. Squeeze fresh lime juice over the bowls and serve.


*Note-if you can’t find fajita seasoning you can use taco seasoning. You can serve tortillas on the side, if desired. If you don’t need the bowls to be vegan, feel free to add cheese, sour cream/Greek yogurt! You can also add chicken or steak to the mix! Go crazy and customize your bowls!

Healthy Fajita Quinoa Bowl
Yield: 4-6 Servings


  • 1 tablespoon olive oil

  • 1 red or yellow onion, cut into thin rounds

  • 1 red bell pepper, seeds removed and thinly sliced

  • 1 green bell pepper, seeds removed and thinly sliced

  • 1 yellow bell pepper, seeds removed and thinly sliced

  • 8 oz mushrooms, wiped clean and thinly sliced (optional)

  • 1/2 cup water

  • 1 packet of Fajita Seasoning

  • Juice of 1/2 lime

  • 1/4 cup chopped fresh cilantro

  • 1 (15 oz) can black beans, drained, rinsed, and heated

  • Cilantro Lime Quinoa

  • 2 large tomatoes, diced

  • Romaine lettuce, washed and chopped

  • 2 avocados, sliced

  • Fresh lime juice, for squeezing over bowls

Fajita Quinoa Bowl.jpg
Black Bean


  1. Preheat oven to 350 degrees F (175 degrees C).

  2. Grease a baking sheet

  3. Mash black beans in a bowl; add onion, garlic, jalapenos, & bell pepper. Mix. Set aside.

  4. Whisk water, sriracha sauce, ranch packet, chili powder, cumin, paprika, & garlic powder together in a separate small bowl.

  5. Mix oats & egg into the black bean mixture. Combine with the seasoning mixture.

  6. Spoon ‘burger-sized’ mounds of batter onto the prepared baking sheet, about a 3/4-inch thickness per mound. Shape into burgers.

  7. Bake in the preheated oven until cooked in the center and crisp in the outside, about 10 minutes on each side.

  8. Enjoy without buns or you can use lettuce leaves for a wrap.

Black Bean Burgers
Yield: 1 Serving


  • 1 (15oz) can black beans

  • 1 ranch seasoning packet

  • 1 egg, beaten

  • 1/2 onion, diced

  • 2 jalapenos, diced

  • 1/2 cup oats

  • 2 tbsp. chili powder

  • 2 tbsp. paprika seasoning

  • 1 tbsp. garlic powder

  • 1 tbsp. ground cumin

  • 3 tbsp. sriracha sauce

  • 3 tbsp. water

  • 1 clove garlic, minced

  • 1/2 green bell pepper, chopped

black bean burgers.png
Ground Turkey Stuffed Peppers


  • 6 large bell peppers, any color

  • 2 cups brown rice, cooked

  • 1 lb. 93% Lean ground turkey

  • 2 cloves garlic, minced

  • 1 small onion, diced

  • 1 16 oz. jar crushed tomatoes

  • 1 teaspoon Italian seasoning

  • 1 teaspoon salt

  • 1/2 teaspoon pepper

  • 1 1/2 cups sharp cheddar cheese, shredded

  • 1 tablespoon olive oil


  1. Preheat oven to 350 degrees. Prepare your rice and set aside. You will need two cups of cooked rice.

  2. Cut off the tops of the peppers remove the seeds, trim the bottoms to help them sit flat in the skillet and rinse thoroughly. In a large pan boil the peppers for 5 minutes, remove from water and turn upside down onto a paper towel to dry.

  3. In a large skillet add the olive oil, garlic and onion, saute until tender. Add the turkey and brown until thoroughly cooked.

  4. Add the crushed tomatoes, rice, Italian seasoning, salt, pepper and 1/2 cup of the shredded cheese and stir until blended.

  5. Fill the peppers evenly with the mixture, place in a lightly greased 10 inch cast iron skillet, or baking dish of your choice. Bake uncovered for 25 to 30 minutes. Remove and add the remaining cheese to the top of peppers and bake for an additional 5 minutes or until the cheese is melted.

Ground Turkey Stuffed Peppers
Yield: 6 Servings
Margherita Zucchini Boats


  • 1/2 cup quinoa, rinsed

  • 4 large zucchini

  • 2 tablespoons olive oil

  • 1 teaspoon garlic salt

  • 2 cups cherry tomatoes, halved

  • 1/2 cup fresh basil, chopped

  • 4 ounces mozzarella


  1. In a small saucepan, combine the quinoa with a pinch of salt plus 1 and 1/4 cups water. Bring to a boil and cook for 15 minutes. Turn off the heat then cover with a lid and let sit for at least 10 minues. Fluff with a fork then set aside.

  2. Wash and slice the stems off of each zucchini. Slice each one in half then use a metal teaspoon or a scooper to scoop the inside out.  

  3. Grease a 9 x 13″ baking dish with one tablespoon of the oil. Brush the inside of the zucchini lightly with the oil then arrange them in the baking dish.

  4. Preheat the oven to 400°F. 

  5. Once the quinoa is done cooking, add the remaining tablespoon of oil and 1 teaspoon garlic salt (or a mixture of garlic powder and salt) to the pot and stir to combine. 

  6. Add the halved cherry tomatoes and chopped basil then stir to combine. 

  7. Spoon the quinoa mixture into the zucchini boats then top with sliced mozzarella. Cover with foil and bake in the oven for 25-30 minutes.

  8. Carefully transfer the zucchini from the baking dish to separate plates and garnish with fresh basil. Serve warm and enjoy!

Margherita Zucchini Boats
Yield: 4 Servings
No Mayo Avocado Tuna Melt


  • 4 slices whole wheat/grain bread

  • 1 can Bumble Bee® Solid White Albacore strained

  • 1/2 Avocado sliced

  • 1 pinch sea salt

  • 1 pinch black pepper

  • 1 medium tomato sliced

  • 4 leaves red leaf lettuce

  • 4 slices havarti cheese (or other white cheese)

  • 1 TBS butter


  1. In a medium bowl, add tuna, avocado, salt, and pepper; mix using a fork until completely combined.

  2. Make your sandwiches: Place a slice of bread on the bottom and then layer cheese, tuna mixture, tomatoes, lettuce, and another slice of cheese. Top with remaining bread slices. Spread butter on outside slices of bread.

  3. Using a large skillet heated over medium heat; add sandwiches (butter side down), and cook for 3-4 minutes, or until bread is lightly browned. Flip and cook for 2-3 minutes or until bread is browned (usually the 2nd side takes a shorter amount of time to cook).

  4. Remove from skillet and let rest for 2-3 minutes. Using a serrated knife, slice the sandwiches down the middle and serve immediately. 

No Mayo Avocado Tuna Melt
Yield: 2 Servings
Chicken Salad Bites


  1. Combine all ingredients except endive leaves in a large bowl.

  2. Spoon a small amount on each endive leaf, and serve!

Chicken Salad Bites
Yield: 15-20 leaves (3 per serving)


  • 1 lb. chicken breast, cooked & cubed ⅓ cup red onion, chopped ½ cup apple, chopped ⅓ cup cranberries ¼ cup walnuts, chopped 1 large carrot, chopped ½ cup Greek or almond yogurt 1½ Tbs. of fresh squeezed lemon juice 2 Tbs. fresh parsley, chopped 1 tsp. garlic powder Dash of sea salt and pepper to taste 15-20 Endive leaves

Butternut Squash
Butternut Squash Soup
Yield: 6 Servings (1 1/4 per cup)


  • 1/2 pounds of butternut ( or other winter squash)

  • 1 teaspoon olive oil ( I use avocado)

  • 1 carrot, chopped

  • 1 small onion, diced

  • 2 stalks celery, chopped

  • 1 teaspoon cumin 

  • 1/4 teaspoon chili powder 

  • 1/8 teaspoon cayenne ( omit if you can’t eat spicy foods)

  • 6 cups vegetable broth

  • 1/4 teaspoon ground pepper


  • 1/2 nonfat plain Greek Yogurt( I use ricottta cheese) 

  • 2 tablespoons fresh chives or any other herb



  1. Preheat oven to 350 degrees 

  2. Cut Squash in half and seed. Place halves on a baking tray

  3. Bake until tender when pierced with a knife, about 45 minutes 

  4. Scoop our flesh when cool to touch 

  5. Heat oil in large saucepan over medium heat.Add onion, carrots,celery cook,,stirring frequently, until soft, 8 to 10 minutes 

  6. Stir in the Squash, cumin, chili powder, cayenne pepper to taste 

  7. Add broth and simmer, covered, until the vegetables are soft 

  8. Puree the soup with the blender until smooth 

  9. Season to taste with ground pepper, garnish with yogurt and herbs

Thai Citrus Chicken


  1. Sprinkle cubed chicken breast with salt and pepper, and add minced garlic. Set aside for a few minutes.

  2. Over medium-high heat, heat a skillet or pan and add olive oil.

  3. When oil is hot, add chicken breast and cook, turning occasionally to brown on both sides. Remove when done, about seven minutes. Squeeze juice from a wedge of lime on the chicken, and set aside to cool.

  4. In a large bowl, mix together the rest of the salad ingredients (red and Napa cabbage, carrots, papaya, daikon, green onion, and cilantro). Set aside.

  5. In a small bowl, combine all salad dressing ingredients and mix together.

  6. Pour dressing into a blender, and blend until emulsified.

  7. Add chicken and dressing to salad, and mix to combine. Serve with a lime wedge.

Thai Citrus Chicken Salad
Yield: 1 Serving


For the salad:

  • 1 chicken breast, about 7 to 8 ounces, cubed

  • 1 clove garlic, minced

  • 1 1/2 cup Napa cabbage, shredded

  • 1 cup red cabbage, shredded

  • 1 cup papaya, cut into matchsticks

  • 1 cup carrots, shredded

  • 1/2 cup daikon, shredded

  • 1/4 cup green onion, minced

  • 1/4 cup cilantro, chopped

  • 1 tablespoon olive oil

  • Salt

  • Pepper

  • 1/2 lime, cut into wedges

For the dressing:

  • 1 tablespoon fresh lime juice

  • 1 tablespoon soy sauce

  • 1 tablespoon fish sauce

  • 1 teaspoon rice vinegar

  • 1 teaspoon sugar

  • 1/2 teaspoon olive oil

  • 2 cloves garlic, minced

  • 1/2 to 1 jalepeno, or to taste (optional)

Thai Citrus Chicken Salad.jpg
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