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Featured Posts

Healthy Homemade Mounds Bars
February 4, 2021

Healthy Homemade Mounds Bars

Healthy Homemade Mounds Bars are an upgraded twist on a classic candy favorite! This simple recipe tastes even better than the original.

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Dessert, Plant-Based, Recipes
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10 Comments
30-Minute Sheet Pan Pineapple Chicken
January 13, 2021

30-Minute Sheet Pan Pineapple Chicken

Need a quick dinner idea FAST? Look no further than our 30-minute Sheet Pan Pineapple Chicken! A little sweet, a little heat, and a whole lotta delicious flavor that the whole family will love.

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Easy Weekday Meals, Plant-Based, Recipes
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8 Comments
Crispy Baked Kale Chips
December 25, 2020

Crispy Baked Kale Chips

Crispy Baked Kale Chips are the most fun way to enjoy your veggies. Airy, light and extra crunchy, these tasty greens go fast!

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Plant-Based, Recipes, Smart Snacks
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2 Comments

The Compstons

compstonkitchen

🥦Registered Dietitians🍕
🥘Recipe Revitalizers
Pantry Raiders Party of👨🏻👱🏻‍♀️👦🏼👶🏼
💯Upgrading food for you + your crew
#upgradedeverydayeats

Stephen & Elise Compston, RDs
It’s PIZZA night!!!🍕🎉 QUESTION: What are y It’s PIZZA night!!!🍕🎉 QUESTION: What are your go-to toppings? Weigh in👇below! ⠀
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If pizza’s in the name, we’re game! Pizza is our favorite anytime meal and our preferred option when we need a tasty meal FAST! We love how versatile and completely customizable they are too, which is great for nights we might all want something a little different! Today, we’re whipping up BBQ Chicken Flatbread “Pizzas” on toasty garlic naan for a quick, colorful, and super satisfying meal that’s loved by all members of the Compston household. ⠀⠀
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Ingredients: •garlic naan/flatbread •bbq sauce (we love @traderjoes garlic sriracha) •bell peppers •cooked chicken •shredded cheese •green onions
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Directions: Lightly toast bread for roughly 2 minutes. Add sauce and toppings and toast again until you reach desired melt and crispness. Enjoy!
Real talk: If simple or “snack meal” isn’t i Real talk: If simple or “snack meal” isn’t in the name these days, I don’t want it 😂 One of our favorite ways to meal “prep” is batch cooking individual food COMPONENTS. Roasting up different proteins and veggies allows you to mix and match NEW combos each day so you never get bored. Changing up the sauce or seasoning allows delivers a different meal each time you sit down to eat! 

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In my bowl: •bbq tofu •sautéed carrot “noodles” sautéed in evoo and garlic •roasted 🥦 • @bienasnacks ranch chickpeas •smashed 🥑 ⠀⠀
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Tofu Directions: drain and press tofu with paper towels to remove excess water. Cube and toss with liquid aminos (or similar) and preferred oil. Roast at 375 for 25-27 mins, tossing once. Remove and toss with a few tbsp favorite bbq sauce (we ❤️ @traderjoes garlic sriracha) place back in oven for another 5-6 mins. Remove and serve! 🥦: toss with evoo, salt and pepper and roast for 20-25 mins at 375.
QUESTION: what are your favorite frozen food stapl QUESTION: what are your favorite frozen food staples? 🍓🌽🥦🍚🍨Weigh in 👇below! ⠀⠀
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Today’s simple and super flavorful Coconut-Mango Shrimp Bowl comes together in just 20 minutes thanks to some of our favorite freezer & pantry staples! 🍤 🥦 🍚 Frozen shrimp, broccoli, and rice + canned beans make for a delicious and nutrient-packed meal minus the fuss! 
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Ingredients (serves approx. 2): •10-12 jumbo shrimp •1 lb frozen broccoli 🥦 •1 1/2 cups frozen or precooked rice •1/3 cup canned beans •1 mango •coconut oil •lime juice •seasoned salt, black pepper and garlic powder
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Directions: If using frozen shrimp, run under cool running water to unstick and defrost. Pat dry and toss lightly with coconut oil and seasonings. Bake at 415 degrees for approx. 10 minutes, or until pink and done. While shrimp is baking, heat coconut oil in a pan. Add in rice and cook until warm. Add in a pinch of salt and garlic powder, beans, broccoli, diced mango, and lime juice, if using. Stir well to combine. Enjoy!
Question: what is your FAVORITE, satisfying, never Question: what is your FAVORITE, satisfying, never-lets-you-down snack? 🍎🥒🍿🥜🥚Tell us your faves below! ⠀⠀
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Undoubtedly, anything with pb gets our vote and this 👆3-ingredient loaded 🥜 yogurt is our number 1! Rich, creamy, and peanut buttery delicious, it’s a favorite amongst ALL members of the Compston household. It’s got fiber, healthy fats, and protein to keep us satisfied and the texture is straight up DECADENT! You can dress it up with fruit and/or mix in oats for a quick breakfast or put it over crushed graham crackers and melted chocolate for an upgraded dessert. The possibilities are endless!
Serving up something sweet to send you dancing 💃🕺 into the weekend: Coconut Lime 🌴 NO-CHURN Ice Cream! Smooth, ultra creamy, and the perfect pop of tropical flavor, Friday never looked so good! 😎 Tell us: what’s something you’re looking forward to this weekend? ⠀⠀

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Ingredients: •2 cups heavy whipping cream •1-14 oz can sweetened condensed milk •2/3 cup canned coconut milk •1/4 cup shredded coconut, plus extra, for topping •2 tsp vanilla extract •juice and zest of 1/2 a small lime •1/8 tsp salt
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Directions: Using a stand or hand mixer, whip cream for 3-4 minutes, or until firm peaks form. In a separate bowl, whisk together remaining ingredients. Scoop half of whipped cream into milk mixture and fold together until combined. Pour this mixture into the remaining whipped cream and fold until combined. Pour mixture into a glass dish and freeze for 3-4 hours, or until set.
Are your tastebuds in need of something tasty and Are your tastebuds in need of something tasty and new? 😋 We’ve got you covered! Our colorful Cashew Curry Pasta Salad is a fun, fresh, flavorful, and is sure to burst you out of any food rut! 
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Ingredients: •8 oz box favorite pasta •1 lb (approx. 10-12) mini peppers, sliced •1 cup frozen peas •1/4 cup each, cashews and golden raisins •Sauce: 1/2 cup cashew OR almond butter + 1 tbsp honey + 1 1/2 tbsp rice or red wine vinegar + 1/8 tsp curry powder + salt & pepper to taste + 1/4 cup water, or more as needed, to thin + squeeze of lime juice, optional ⠀⠀
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Directions: Whisk sauce ingredients together. Taste and adjust seasonings per preference. Cook pasta until tender. During the final minute, add peas to water to quickly blanch. Drain pasta and peas and rinse under cool water. Add to a large bowl along with sliced peppers, raisins, and cashews. Add sauce and toss well. Mix in whatever veggies you have on hand to make it all your own!
Are you a fan of “snack meals”? Let’s see th Are you a fan of “snack meals”? Let’s see those hands up 🙌 if you love them as much as we do!
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Today we’re swapping tradition meal prep for no-fuss “snack meals”. Another words, SIMPLE, balanced snacks combos that join together to make delicious, no-fuss meals in a flash. Today, we’re going Greek inspired with fresh veggies, baked falafel (thankyouverymuch @traderjoes), hummus, olives, and a feta dressing for a satisfying bowl ready in minutes. ⠀⠀ ⠀⠀
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Ingredients: •1 red pepper, sliced •2 medium Persian cucumbers, sliced •3-4 @traderjoes baked falafels (we bake in batches, freeze, and defrost a few at a time as needed for quick meals) •2 tbsp hummus •1-2 tbsp feta dressing •kalamata olives
Fill in the blank: PEANUT BUTTER 🥜+ ___________ Fill in the blank: PEANUT BUTTER 🥜+ _______________. Share your pick👇below! 
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IMHO, there is no better addition to a bowl of oats than pb + banana. So simple, yet so unbelievably delicious. Healthy eating doesn’t have to be expensive, trendy, or include a laundry list of ingredients to get the job done. Keep it simple, enjoy the foods you love✌️and you’ll be golden. 
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Details: rolled oats cooked in milk of choice on microwave or stovetop with pb (this was @peanutbutterco White Chocolatey Wonderful 😍 mixed in). Topped with ground flax seed, banana slices, and more pb.
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Recent Posts

  • Easy Pizza Pasta Bake
  • Healthy Homemade Mounds Bars
  • 30-Minute Sheet Pan Pineapple Chicken
  • Crispy Baked Kale Chips
  • Spinach & Feta White Bean Dip

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