Lemon Parmesan Roasted Broccoli

24 ounces broccoli florets
2-3 tablespoons olive oil
2 cloves garlic minced
1/2 cup grated parmesan divided
Juice of 1 lemon
2 lemons cut into wedges

Preheat oven to 425F
Spray a baking sheet with non-stick spray and set aside.
In a large bowl, combine broccoli, olive oil, salt and pepper, garlic, juice from lemon, and half of the parmesan. Toss to combine all the flavors.
Arrange broccoli in a single layer on the baking sheet and place lemon wedges around as you see fit.
Bake for 12-14 minutes, or until tender
Remove from oven and sprinkle with the rest of the parmesan. Squeeze lemon wedges over broccoli if desired.
Enjoy! If you make this, please let me know how you liked it!


Maria McKendry, Buffalo Barre Owner

Crockpot Cilantro Lime Chicken

Chicken breasts are one of the most popular cuts of meat, but I often find them dry and bland unless they’ve been properly marinated. Enter the magic of the slow cooker, which solves our dry chicken problem with ease. Chicken breasts are slow cooked in a slightly spicy sauce until juicy and infused with flavor. Lime juice and salt tenderizes the chicken as it cooks, and the result is flavorful, quality cilantro lime chicken that will transform you into a weeknight dinner super hero!

1/2 c chicken broth
1/4 c olive oil
1/4 c lime juice
4 cloves garlic peeled and smashed
1 jalapeno seeded and chopped
2 tsp sea salt
2 tsp cumin
1 tsp paprika
1 tsp cracked black pepper
2 lbs. boneless skinless chicken breasts
1/2 c chopped cilantro
Place the chicken broth, olive oil, lime juice, garlic, jalapeno, salt, cumin, paprika, and pepper into a food processor. Blend until the garlic and jalapeno are pulverized and the sauce is well incorporated.
Lay the chicken in a single layer in the crockpot. Pour the sauce over the chicken.
Cover and cook on low for 8 hours for best results (or high for 4 hours).
Using two forks, shred the chicken. Add the cilantro to the chicken, and toss again. Leftovers keep in a tightly sealed container in the fridge for a week, or in the freezer for up to 2 months.

We use this for tacos or to toss on top of a salad! Kid approved!

Hope you love it!

Maria McKendry

Buffalo Barre Owner

Spicy Thai Butternut Squash Soup

This is the BEST butternut squash soup! Loaded with spicy Thai flavor for a creamy soup that is healthy and naturally vegan!

1 medium butternut squash (I used one package of pre-cut and cleaned squash)
1 1/2 tbsp of avocado oil
1 medium onion, chopped
4 garlic cloves, chopped
1–2 tbsp of red curry paste
1 tsp curry powder
1/2 tsp ground pepper
1-litre vegetable broth
1/4 cup coconut milk
1 tsp soy sauce
1 tsp maple syrup (can sub honey, agave…etc.)
coconut milk, cilantro & sesame seeds to garnish (optional)

Preheat the oven to 400 degrees F and line a baking pan with parchment paper.
Cut the squash in half and place face down on the baking pan. Bake for 25-35 minutes until the squash is tender.
Add the avocado oil to a pot on medium-high heat.
Once heated, add the onions and saute for 3-4 minutes. Reduce heat to medium and add the garlic.
Using a spoon, remove seeds from the squash, and then scoop out the squash into the pot. Discard the squash shells.
Mix everything together well then add the curry paste, curry powder and pepper.
Add the vegetable broth, coconut milk, soy sauce and maple syrup and bring to a boil.
Reduce heat to low, then cover and let simmer for 15 minutes.
Transfer the soup to a blender (or use an emulsion blender) to puree the soup.

Garnish with coconut milk, cilantro and sesame seeds if you wish!

You are going to love this soup! It’s just so tasty!!! Enjoy!


Maria McKendry

If you make this, please let me know how you liked it!!!

White Bean Puttanesca

Serves 4


1 tablespoon extra virgin olive oil
1/2 medium onion thinly sliced (about 1/2 cup)
3 garlic cloves minced
15- ounce can diced tomatoes undrained
2 15- ounce cans cannellini beans rinsed and drained
1/2 of a 15-ounce can artichoke hearts quartered (in water or brine)
2/3 cup pitted kalamata olives chopped (1/2 of a ~10-ounce jar of olives in water or brine)
2 tablespoons drained capers
1/2 cup chopped fresh basil
1/4 cup grated Parmesan cheese

Add the olive oil to a large skillet over medium heat. Add the onion and sauté, stirring frequently, until just beginning to soften, 2 to 3 minutes. Add the garlic and stir constantly for 30 seconds. Add the diced tomatoes and bring the pan to a simmer.
Add the cannellini beans and cook for 5 minutes.
Stir in the artichoke hearts, olives, and capers. Simmer for 5 more minutes. Taste for seasonings.
Serve immediately. Divide the puttanesca among four serving bowls. Garnish each with 2 tablespoons of fresh basil and 1 tablespoon of Parmesan cheese. Serve with garlic bread or a green salad if you wish!

If you make this, please let me know how you liked it!

Maria McKendry, Buffalo Barre

Paleo Pumpkin Bread

It’s almost Fall and I don’t know about you but I’m ready for Pumpkin EVERYTHING! I know pumpkin is not everyone’s favorite thing BUT when it’s the perfect mix of sweet & spicy, it can be SO GOOD…especially when you add a little chocolate! This Paleo Pumpkin Bread is the perfect recipe. It’s EASY, (#1 priority for me) healthy, low-carb, gluten and dairy free. Instead of sugar I used maple syrup, vanilla and spices. It’s so delicious and kid approved…which is always the true test, let’s face it. If you’re craving something sweet with minimal guilt you’re going to have to try it!

Benefits of Pumpkin:

  1. Boosts Vision: A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision, especially in dim light, according to the National Institutes of Health. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness, according to researchers from Harvard. Bonus: Vitamin A also helps form and maintain healthy skin, teeth and bones.
  2. Lower Blood Pressure: Pumpkin seed oil is full of phytoestrogens, which research shows are beneficial for preventing hypertension. When researchers fed rats a diet supplement with the oil, they found that it helped lower both systolic and diastolic blood pressure in just 12 weeks.
  3. Sleep Better: Pumpkin seeds are rich in tryptophan, the amino acid that contributes to post-Thanksgiving dinner sleepiness. Tryptophan is also responsible for helping the body make serotonin, the feel-good neurotransmitter that helps you relax and unwind. Not only do pumpkin seeds promote better sleep, the serotonin will improve your mood.
  4. Healthy for Your Man: Pumpkins, especially the seeds, are rich in beta-carotene and other antioxidants with cancer protective properties and pumpkin seeds could be especially healthy for men. Researchers in Taiwan found pumpkin seed oil blocked unhealthy prostate growth in male rats. A quarter cup of seeds also contains about 2.75 mg of zinc (about 17 percent of the recommended daily intake for adults), which contributes to male sexual health. When young men in a Wayne State University study restricted their dietary zinc intake, they had significantly lower levels of testosterone after 20 weeks.
  5. Heart Healthy: Pumpkin, especially seeds and puree has a lot of fiber. That fiber can also help protect your heart, research shows.


Paleo Pumpkin Bread

Yield: 1 (8×4) loaf

Prep Time:15 mins

Cook Time:45 mins

Total Time:1 hr 30 mins


1 1/2 cups Bob’s Red Mill Gluten Free All-Purpose Baking Flour
1/2 teaspoon kosher salt
3/4 teaspoon baking soda
1 teaspoon Simply Organic Five Spice Powder
4 large eggs
3/4 cup Canned Pumpkin Purée — NOT pumpkin pie filling
1/4 cup pure maple syrup
1 teaspoon pure vanilla extract
Up to 1/2 cup mini chocolate chips — be sure to use dairy free, Paleo-friendly chocolate chips if necessary.

Coconut oil – enough to generously coat your baking pan.


Place a rack in the center of your oven and preheat the oven to 350 degrees F. Generously coat a 8×4-inch loaf pan with coconut oil (spread it on waxed paper and rub on your pan.)
In a large bowl, stir together the flour, kosher salt, baking soda, spice powder. In a separate bowl, whisk together the eggs, pumpkin, maple syrup, and vanilla. Make a well in the center of the dry ingredients, then pour in the wet. Gently stir, just until combined and the flour disappears. Fold in any desired mix-ins. I used mini chocolate chips.
Scrape into the prepared loaf pan and smooth the top. Add a pinch or two of mini chocolate chips on top. Bake for 45 to 50 minutes, until a toothpick inserted in the center comes out clean. Place the pan on a wire rack and let cool 30 minutes. Gently take out the bread and place it on the rack to finish cooling completely. Slice and enjoy!

If you try this recipe, please let me know! I’d love to hear about how you liked it!


Maria McKendry, Buffalo Barre Owner