Paprika Chicken

Enjoy with vibrant vegetables and whole grains, or on top of a power green salad. Calories: 260 with ghee, 140 without gheePrep Time: 5 minutes Cook Time: 45 minutes Yield: 4 servings Ingredients: 2 tsp ghee clarified butter  2 skinless chicken breasts 2 Tbsp paprika or as desired Salt and pepper to taste Add a dash of chili powder […]

Stuffed Chicken Breasts with Spinach and Feta

Prep Time: 20 minutes Yield: 4 servings Ingredients: 4 (6 oz.) skinless, boneless chicken breasts 2 tablespoons olive oil 4 cloves of garlic, minced ½ small onion 10 ounces spinach ½ cup parsley, chopped 1 teaspoon oregano 2 teaspoons sea salt or Himalayan salt 1 teaspoon black pepper ¼ cup feta cheese, crumbled Lemon for garnish Directions:  […]

Sweet Tomato and Pepper Soup

Prep Time: 15 minutes Yield: 4-5 servings Ingredients:  1 pint cherry tomatoes 2 red bell peppers 2 yellow bell peppers 2 red onions (this may seem like a lot, but the flavor really mellows out) 5 garlic cloves or 2 tablespoons minced garlic 3 tablespoons olive oil (you can also use coconut oil if you prefer) 5 […]

Black Bean Slow Cooker Soup

Prep Time: 10 minutes Yield: 6-8 servings Ingredients: 1 large white or yellow onion, chopped 2 red or yellow bell peppers, cored and chopped 2 carrots, chopped 5 cloves garlic, minced 1-2 jalapeno peppers, seeded and diced 4 cups vegetable stock 4 (15-ounce) cans black beans, rinsed and drained 2 teaspoons ground cumin 1 teaspoon chili powder 2 […]

Cilantro Lime Chicken

Great for lunch and dinner. Calories per serving: 181 Prep Time: 20 minutes (marinate 2-24 hours) Cook Time: 20-30 minutes Yield: 4 servings  Ingredients: 2 large chicken breasts or 4 small chicken breasts 8 cloves of garlic, minced 1 cup of cilantro, chopped 1 cup lime juice, fresh 1 lime, thinly sliced ½ cup olive oil ½ teaspoon paprika […]

Homemade Almond Milk

Enjoy the milk on its own or in your favorite Protein Complete smoothie. Great for breakfast, lunch or dinner.

Sweet Basil Smoothie

Great for lunch and dinner. Yield: 1 smoothiePrep Time: 10 minutes  Ingredients: 1/4 cups plain yogurt (80 calories) 1 cup packed fresh basil leaves, plus additional for topping (4 calories) 1 cup ice 1 lemon squeezed (17 calories) 2 cups water 1 1/2 teaspoons lemon zest 4 drops of Stevia to sweeten, or to taste Directions: […]

Charred Lemon-Broiled Sole with Asparagus and Tomatoes

Great for lunch and dinner. Calories: 312 (156 per serving)Prep Time: 5 minutesCook Time: 10 minutes Yield: 2 servings Ingredients: 1 pound fresh sole fillets (70 calories) Extra virgin olive oil (approximately 170 calories) Fresh ground sea salt and pepper 4-6 springs of thyme 1 lemon, thinly sliced Asparagus (40 calories) 2 tomatoes, cut in ½ (32 […]

Black Beans Pico De Gallo

Nutrients per serving: Calories: 75, Total Fat: 2g, Sat. Fat: 1g, Carbs: 23g, Fiber: 3g, Sugars: 2g, Protein: 9g, Sodium: 189mg, Cholesterol: 7mgYield: 6 servings                                                                 […]

Salmon and Power Green Salad

Yield: 2 servingsCalories: Approx. 200 (including olive oil)Prep Time: 5 minutes Cook Time: 3-10 minutes  Ingredients: Pre-cut and clean bag of mixed power greens: kale, chard, spinach (20 calories per 2 cup serving) Wild-caught salmon (120 calories per 3-4 oz serving) Artichoke hearts (marinated in the jar) Dressing Ingredients: Olive oil Red wine vinegar Salt and pepper Lemon […]

Mashed Garlic Cauliflower

Enjoy as a side alongside a lean meat main course.Yield: 4 servings                                                                                         […]

Chicken and Vegetable Stir Fry

Yield: 4 servingsCalories: Approx. 265 Prep Time: 15 minutes Cook Time: 15 minutes  Ingredients: 2 chicken breasts, thinly sliced 1/2 cup of bok choy ½ cup of cut broccoli  1/8 cup of sliced celery 1/4 cup of sliced cabbage or radicchio ¼ cup of mushrooms 1/4 cup of green snap peas 1/4 cup of sliced zucchini 1 tablespoon of […]

Zucchini Noodles with Cherry Tomato Marinara

Yield: 4 servingsCalories: 142Prep Time: 5 minutes Cook Time: 5 minutes  Ingredients: 4 large zucchini, trimmed  2 Tablespoons nutritional yeast (optional) 8 cherry tomatoes, quartered (optional) 1/4 cup thinly sliced fresh basil (for topping) Marina Sauce: 1 1/2 cups cherry tomatoes 1 Tablespoon extra-virgin olive oil 1 Medjool date, pitted 1/2 teaspoon ground oregano 1/4 cup thinly sliced […]

All The Greens Soup

Prep Time: 30 minutes                                                                                               Yield: 3 servings Ingredients:  2 leeks […]

Southwest Black Bean & Meatball Medley

Nutrients per serving (4 meatballs and 1 cup corn-bean mixture): Calories: 320, Total Fat: 4.5g, Sat. Fat: 0g, Carbs: 32g, Fiber: 7g, Sugars: 5g, Protein: 37g, Sodium: 340mg, Cholesterol: 55mg Yield: 4 servingsPrep Time: 10 minutes Cook Time: 25 minutes   Ingredients: 1 lb ground turkey breast 2 large egg whites 1/4 cup whole-wheat bread crumbs  2-4 minced […]

Fresh Green Herb Salad with Black Olives and Dulse

Just one bite of this amazing salad provides your palette with an explosion of flavors and textures. Not only is it incredibly easy to prepare, it’s crisp and fresh and offers variety and color – inviting you to eat healthy without sacrificing the pleasures of the flavor! Prep Time: 10 minutes Yield: 2 servings  Ingredients: 4 […]

Purple Cabbage Slaw

Our Purple Cabbage Slaw offers itself as a tasty, fresh and crunchy side dish. Not only does its texture and hearty flavor pair well with our fresh Cedar Plank-Grilled Tilapia, it’s a great compliment to any cookout – rain or shine!Prep Time: 15 minutesCook Time: 30 minutes Yield: 4 servings  Ingredients: 1/2 head purple cabbage, sliced thin […]

Blueberry Lemon Freeze

Frozen and refreshing, this colorful drink is perfect for the dog days of summer. It’s a killer thirst-quencher and loaded with antioxidant-packing blueberries! Prep Time: 5 – 10 minutes Yield: 5 servings  Ingredients: 3 cups fresh or frozen blueberries 2 cups fresh lemon juice 1 cup of ice Stevita to taste *Substitute plain Stevita with Strawberry […]

Traditional Kimchi

Fermented foods aid in digestion and help to support the immune system. Kimchi is one of the many that fall into this category. Kimchi is a traditional fermented Korean side dish and condiment typically made with Napa cabbage. However, kimchi can be eaten alone, as well. There are many varieties of kimchi; nettles kimchi, beetroot and […]

Acorn Squash Soup

This four-season soup is not only healthy and delicious, but is incredibly easy to make. The granny smith apple adds a touch of tartness to complement the sweetness of the squash. Prep Time: 20 minutes Cook Time: 60 minutes Yield: 6 servings  Ingredients: 3 acorn squash, sliced in half lengthwise, and seeds removed Pinch of freshly ground […]

Simply Delicious Grilled Salmon

Simple, quick and delectable – this salmon melts in your mouth! Perfectly pleasing, it’s a great grilled meal all year-round. Prep Time: 15 minutes Cook Time: 6-7 minutes Yield: 4 servings  Ingredients: 4-6oz. wild caught salmon fillets, skin on, 1” center cut Olive oil Himalayan salt or sea salt Freshly ground black pepper Directions: Prep grill by […]

Winter Salmon with Avocado Coleslaw

This dish can help you conjure up images of sunnier, warmer days. The coral tones of the salmon with the pale green of the avocado are dreamy.Prep Time: 20 minutes Yield: 2 servings plus one for lunch the next day! Ingredients: 3 (4 oz) salmon fillets, skin on, bones removed 1 small shallot, finely chopped Olive oil […]

Energy Boost Smoothie

Great for breakfast. Yield: 1 smoothieCalories: 280Prep Time: 10 minutes  Ingredients: 3 scoops of Protein Complete powder (150 calories) 2 cups (2 handfuls) spinach (14 calories) ½ apple (58 calories) ½ orange (31 calories) ¼ grapefruit (13 calories) ¼ cup chopped strawberries (14 calories) Ice Water *Options for longer lasting satisfaction and fullness:  Avocado (1/4 – 1/2) […]

Good Afternoon Greens Smoothie

Great for lunch or dinner. Yield: 1 smoothieCalories: 258Prep Time: 10 minutes Ingredients: 3 scoops of Protein Complete powder (150 calories) 2 cups (2 handfuls) of spinach (14 calories) 1 cup chopped broccoli (30 calories) 1 cup snow peas (40 calories) ½ celery stalk (18 calories) ½ zucchini (20 calories) Ice Water (optional: ½ coconut water) *Options for […]

Freedom Fennel Smoothie

Great for lunch or dinner. Calories: 317Prep Time: 10 minutesYield: 1 smoothie Ingredients:  3 scoops of Protein Complete powder (150 calories) 2 cups (2 handfuls) collard greens and bok choy (50 calories) ½ cup chopped, lightly steamed fennel (35 calories) ½ cup chopped, lightly steamed brussels sprouts (28 calories) ½ cup chopped, lightly steamed cauliflower (14 […]

Healthy Gut Smoothie

Prep Time: 10 minutes Yield: 1 smoothie  Ingredients: 2 cups almond milk (120 calories) 1 tablespoon vanilla powder or 1/2 tablespoon vanilla extract (6 calories) 1-2 tablespoons almond butter (120-240 calories) 1 teaspoon cinnamon (6 calories) 1/2 teaspoon allspice (2 calories) Dash of salt  Optional: 3 scoops of Protein Complete powder for an extra boost of […]

Basic Vinaigrette Dressing

Prep Time: 5 minutes Yield: 16 servings/2 tablespoons each  Ingredients: 2/3 cup water 1/3 cup apple cider vinegar 6 drops Stevita Kosher salt Freshly ground black pepper Directions: In a large mixing bowl, whisk all ingredients together. Refrigerate unused dressing. 

Seared Lemon Veal

Prep Time: 35 minutes Cook Time: 15 minutes Yield: 2 servings Ingredients: 1 pound lean veal chops Juice from 1 lemon Kosher salt, to taste Freshly ground peppercorn, to taste Directions: Place chops in a zip top plastic bag. Add 1/2 of the lemon juice. Place in refrigerator for at least 30 minutes to marinate. Preheat a […]

Cedar Plank-Grilled Tilapia

An incredibly easy, flavorful and healthful meal. Cedar Plank-Grilled Tilapia is a favorite any time of year! Prep Time: 15 minutes Cook Time: 20 minutes Yield: 2 servings Ingredients: 1 pound whole tilapia fillets 2 tablespoons extra virgin olive oil Juice of one large lime 1 tablespoon chili powder Pinch of crushed red pepper flakes 1/2 cup fresh cilantro, roughly […]

Cracked Pepper Vinegar and Oil Dressing

This ever-so versatile dressing can be used on salads, roasted vegetables, and drizzled over chicken or fish in a wrap. Cracked Pepper Vinegar and Oil Dressing should be a staple in any home! Prep Time: 15 minutes Yield: 8 servings/2 tablespoons each  Ingredients: 1/4 cup extra virgin olive oil 3/4 apple cider vinegar 1 teaspoon Dijon […]

Announcing our Summer of Selfie winner, Jessica V. From Dallas, Oregon!

Our Summer of Selfie contest was a HUGE success, and we’ve enjoyed seeing all of the before and after shots of our clients seeing great success on the Evoke Diet Plan. Our winner of the Vitamix 750 Pro Blender is Jessica V., hailing from Dallas, Oregon. Read what Jessica has to say about her success: “I lost 26 lbs […]

Your local farmers’ market!

woman standing in front of stall

Saying yes to fresh local produce is as simple as walking through your local farmers market. Farmers markets are just plain fun for the whole family. You have the opportunity to meet your local community and feel connected to the world around you, increasing health for body, mind and spirit. By shopping at the local farmers […]

Fighting Inflammation through Spices

Lately there has been a lot of talk around the use of herbs and spices for inflammatory conditions in the body. How can we use this in our daily lives? Its easy humans have been flavoring their foods for centuries think of the spice trail and the impact it had. Why did this become such […]

Being with Nature

In our hurried lives we often forget to step out of our usual environment to recharge with nature. A simple walk through some of your local city parks or natural areas can be just what we need when we don’t have the time to prepare for a journey out into the woods or a trip […]

The EVOKE Diet is as EASY as 1, 2, 3

Pick your diet of your choice Purchase your package Learn how to use the contents of the package by reading the instructions on the bottles and on the package of Protein Complete We recommend you choose from the following, but you can choose what works best for you. All information on how to do each […]

Easy yoga for easing pain

Do your joints or shoulders ache when doing trivial things? Is the pain in your joints limiting you from enjoying life the way you want to? Are you tired of taking painkillers multiple times a day? Have you considered the benefits of yoga? Yoga helps with posture, prevents cartilage and joint breakdown, protects your spine, […]

Life is easy

Remembering that life is easy, life can be fun, and something we often need reminding of. In our day-to-day lives we can get caught up in the thinking of more is better. What if more isn’t better what if following the progression of a natural flow in life is really the key? I hope this […]