Pumpkin Pie overnight oats (2 servings)


  • 1cup Rolled oats
  • 1/4cup pumpkin puree (From the can, NOT pumpkin pie filling!)
  • 1cup Milk of choice (cows, almond, ect.)
  • 2Tbsps Maple Syrup
  • 1-2tsps vanilla extract
  • 1Tbsp pumpkin pie spice



  1. Stir in all ingredients together into a container with a lid and store in the fridge overnight.

Banh Xeo



  • 1 packet Banh Xeo flour (12 oz)
  • 1/2 teaspoon turmeric powder
  • 80 grams rice flour
  • 1 teaspoon refined sea salt
  • 1/2 teaspoon MSG
  • 1 can coconut milk (13.5 fl oz)
  • 3 cups water
  • 1 egg (beaten)
  • 3-5 green onions (sliced thinly)


  • 15-20 whole shrimp (size 21-25; peel and devein)
  • 2 teaspoons salt
  • 1 teaspoon pork/chicken/mushroom stock powder(divided)
  • 1 tablespoon vegetable oil
  • 3 garlic (minced)
  • 1 small shallot (minced)
  • 1 cup bean sprouts


  • Lettuce


  1. In a large mixing bowl and using a large whisk, mix together flour, turmeric powder that came with the flour, additional turmeric powder, rice flour, sea salt, MSG, coconut milk, water and egg until completely dissolved. Add green onions and set aside to rest for at least one hour. The longer the batter rests, the crispier it will be when fried as flour expands.
  2. Clean the pork and shrimp by vigorously rubbing them with salt. Rinse under cold running water and drain dry. Slice pork belly into thin pieces. Marinate shrimp and pork belly with stock powder (1/2 teaspoon each).
  3. In a large skillet, heat vegetable oil on medium-high. Add minced garlic and shallot and sauté until fragrant. Add shrimp into the same pan and lightly pan fry until no longer translucent (1-2 minutes). Remove shrimp from skillet and set aside.
  4. Put the presoaked mung bean in a microwave-safe bowl and fill it with water to cover it by 1 inch. Place in microwave uncovered and cook for 5 minutes until soft. Drain and set aside.
  5. To make the pancake/crepes, coat a large non-stick skillet with a thin layer of vegetable oil. Ladle in about 1 cup of batter and immediately pick up pan and swirl batter around to cover the bottom and sides of skillet. Add bean sprouts and two shrimp to one side of the pancakes. Cover skillet with a lid and cook for 5 minutes on medium-high. After 5 minutes, remove the lid and allow the pancake to dry out and become crispy. Once you get the desired crispiness and pancake can be loosely shaken from the skillet, use a spatula to fold the pancake in half. Slide pancake onto a serving platter. Repeat with remaining batter and ingredients.



Makes 8-10 crepes


Original recipe from HERE

Tuna Lettuce Wraps


  • 1 (6oz) canned light tuna, drained
  • 2  tbsp chopped onions
  • 1 tbsp light mayonnaise
  • salt
  • pepper
  • garlic powder
  • 3 large lettuce leaves, or your choice of green leaves (kale, collards, etc.), rinsed and patted dry
  • 2 tbsp shredded low-fat cheddar cheese


  • In a bowl mix tuna, mayonnaise, onion, salt, pepper, and garlic powder.
  • Place tuna mixture on lettuce leaves.
  • Sprinkle low-fat cheddar cheese over tuna.
  • Roll lettuce leaves into wraps.
  • Enjoy!

Watch our Hebni registered dietitian, Fabiola Gaines share this recipe on our Facebook live stream here.

Serves 3

Total time: 20 min

Tuna Ball


  • 2 (3  oz) cream cheese packages (could use 1/2 less fat package), softened
  • 1 (5 oz) canned tuna, drained
  • 3/4 cup chopped pecans (or preferred nuts)
  • 1/4 cup chopped onion
  • 2 oz of relish, drained
  • Salt
  • Pepper
  • Powdered garlic


  • In a bowl place cream cheese, onions, relish half of the pecans, tuna, salt, pepper, and powdered garlic. Mix ingredients together. Shape into a ball. Coat the ball with the remaining pecans.
  • Keep refrigerated until served.
  • Enjoy!

Watch our Hebni registered dietitian, Fabiola Gaines share this recipe on our Facebook live stream here.

Serves 20

Total Time: 25 min

Oven Baked Panko Crumbs Salmon


  • 1 cup Panko breadcrumbs
  • 1 1/2 tbsp minced garlic
  • 1 tsp fennel seeds
  • 2 tsp sumac
  • Finely grated rind of 2 lemons
  • 30 g chopped flat-leaf parsley
  • 30 g chopped French chives
  • Salt
  • Black pepper
  • 100 g melted butter
  • 1 tbsp extra-virgin olive oil
  • About 500 g of Salmon trout
  • 1 tbsp creamed horseradish sauce



  1. Preheat oven to 430° F
  2. In a bowl mix breadcrumbs, minced garlic, fennel seeds, sumac, grated lemon rind, parsley, chives, salt and pepper, and melted butter.
  3. Drizzle extra-virgin olive oil over baking sheet.
  4. Place salmon, skin side down, on paper.
  5. Pat dry the top of the salmon with a paper towel.
  6. Spread horseradish sauce over the top of salmon.
  7. Place the spice bread crumb mixture over the spread horseradish, press on.
  8. Place salmon in oven for 15 minutes or until thoroughly cooked.
  9. Allow to cool for about 5 minutes.
  10. Best served with a side of green vegetables, such as spinach and tartar sauce.
  11. Enjoy!


Baked Spinach & Zucchini


  • 4 tablespoons of unsalted butter, melted.
  • Olive oil
  • 1 pound of a small zucchini, sliced in rounds
  • 1 tablespoon minced garlic
  • 10 ounces of frozen chopped spinach
  • 1 cup cooked brown rice
  • 1/4 cup chopped fresh basil leaves
  • 1/4 cup chopped fresh parsley
  • 1/2 teaspoon of ground nutmeg
  • 2 tablespoons of freshly squeezed lemon juice
  • Salt and black pepper
  • 4 large eggs
  • 3/4 cup of fat-free half-and-half creamer
  • 1/4 cup of fresh Italian Parmesan cheese, grated
  • 2 ounces of Gruyere cheese, grated



  1. Preheat oven to 350°F.
  2. Greased baking dish or cast iron pans with melted butter or cooking spray.
  3. Heat 2 tablespoons of olive oil in a large sauté pan over medium-high heat.
  4. Add zucchini and garlic, sauté for 1 to 2 minutes.
  5. Drain water from spinach and add to the pan with zucchini.
  6. Add rice, basil, parsley, nutmeg, lemon juice, 2 teaspoons of salt, 1 teaspoon of pepper, and toss.
  7. Transfer to baking dish or cast-iron pan.
  8. In a bowl whisk the four eggs, creamer, 2 tablespoons of melted butter, and do you want 4th cup of Parmesan cheese.
  9. Pour the mixture over the spinach and zucchini evenly.
  10.  Add some extra Parmesan cheese and Gruyere cheese on top.
  11. Take for about 20 to 30 minutes, until the knife inserted comes out clean.
  12. Serve and enjoy!


Serves 6

Total time: 45 minutes

Hebni Nutrition – One Pot Pasta


  • 3 tablespoons olive oil
  • 1 onion, thinly slice
  • 1 teaspoon ground turmeric
  • 16 ounce of linguine
  • 1- 15 oz can chicken peas, drained, rinsed
  • 1 -15 oz can red kidney beans, drained, rinsed
  • Kosher Salt
  • Ground Black Pepper
  • 5 ounces of baby spinach
  • ½ cup chopped fresh cilantro and tender stems
  • ½ cup chopped fresh mint



And a large high-side skillet, heat the olive oil over medium-high heat. Add the onion and cook, stirring often, until soft in and lightly caramelized,8- 10 minutes. Stir in the turmeric and cook until fragrant about 1 minute.

Pour in 5 ½ cups water, then add the linguine, drained chick peas, green beans and a heavy pinch of salt and pepper. Bring to a simmer and cook, stirring often until the pasta is al-dente liquid has reduced to a creamy sauce, for about 15 minutes.

Where in the spinach, cilantro, and mint and cook until wilted, for about two minutes. Remove from the heat. Taste and adjust seasoning with salt and pepper, stir, serve hot.

Level Up Spaghetti


  • 1 tbsp olive oil
  • 1 tbsp minced garlic
  • 1 small onion, chopped
  • 1 tsp dried oregano
  • 1 lb ground turkey
  • 1 cup of chicken broth
  • 1 cup of pureed tomatoes or canned tomatoes
  • 1/2 box of spaghetti
  • 4 large zucchinis



  • Put a large pot of salted water to boil for the spaghetti noodles. Wait for water to boil and cook spaghetti to packet instructions.
  • Spiralize zucchini and set aside.
  • In a large skillet, heat oil and sauté onions until cooked. Then add garlic and cook for a few minutes.
  • Stir oregano and ground turkey. Continue to cook until turkey is done.
  • Add canned tomatoes and chicken broth. Cook for 5 to 10 minutes and season to taste.
  • Add spiralize zucchini and pasta to cooked sauce and mix until well combined.
  • Serve and top with Parmesan cheese (optional). Enjoy!

Marinated Black Bean Salad

Prep time: 15 min

Cooking time: 15 min

Makes 6 servings


4 Tbsp or 2 oz Lime Juice

2 Tsp Fresh Parsley, Fine Diced

1/2 Tsp Ground Cumin

1Tsp or 1/4 oz Fresh Garlic Cloves

2 Tbs or 1/3 oz Mexican Seasoning Mix

1/2 cup or 1/3 oz Fresh Cilantro, Minced

1 Tbp or 1/4 oz Olive Oil

1/8 cup or 2 oz Honey

1/4 cup or 2 oz Red Wine Vinegar

2 cup or 11 1/2 oz Canned Low-Sodium Black Beans, drained and rinsed

1 1/2 cup or 8 2/3 oz Froze Whole-Kernel Corn, thawed

1 cup tri-color Bell Peppers diced (red, yellow, green)

1/2 cup Fresh Salsa

1/4 cup Fresh Red Onions, diced

1/4 cup Jalapeños, diced, seeded


  1. Dressing: Combine lime juice, parsley, cumin, garlic, ancho chili powder or Mexican seasoning mix, cilantro, olive oil, honey, and apple cider vinegar. Stir well. Set aside for step 3.
  2. Vegetables: Combine black beans, corn, green peppers, red peppers, salsa, onions, and jalapeños in a large bowl. Stir well.
  3. Pour about 1/2 cup dressing over vegetables. Stir well.
  4. Transfer about bean salad to medium serving bowl.
  5. Critical Control Point: Cool to 40 °F or lower within 4 hours.
  6. Critical Control Point: Hold at 40 °F or below until served,
  7. Serve 2/3 cup.