Jenna Ann Hunter, MS RD EdD

Cookie Baked Oats✨ This recipe is rich in iron, magnesium, & fiber, which are all good nutrients to have when it’s that time of the month! Also makes for an easy Sunday morning breakfast. (Recipe below & follow @thehealthyhophead for more recipes like this!) Recipe: Ingredients- 1/2 banana 1 SMALL egg Dash of vanilla 1 tbsp oil (I used avocado oil) 1/3 cup oats 2 tbsp flour (I used whole wheat flour) 1/4 cup & 1 tbsp milk (I used coconut milk bc it is low in calcium to help with iron absorption) Dash of cinnamon 1/4 tsp baking powder Dark chocolate chips to liking 1 dark chocolate truffle Peanut butter for garnish Caramel sauce for garnish Pinch of salt for garnish Directions- 1. Preheat the oven to 375F. 2. To a small baking dish (I used the Martha Stewart mini baking dish), add the banana & mash. Then add all the other ingredients & mix until well combined. 3. Add the chocolate chips & fold in. Then add the truffle to the center & cover with the batter. 4. Top with more chocolate chips & bake for 15 minutes or until you insert a toothpick on the side & soft crumbs come out. 5. Take out, top with peanut butter, caramel, & salt, & enjoy! #food #foodtiktok

Air Fried Salmon Dinner✨ With how life has been lately, I’ve been heavily relying on making meals in my trusty air frier & this is one recipe I seem to always gravitate too when I want something quick, nourishing, & easy! If you don’t like salmon, I have a similar recipe with chicken thighs! (Recipe below!) Recipe: Ingredients- 1 salmon fillet Handful of asparagus 1 potato (small cubes & poke a hole into the cubes to make the potato cook faster) 2 1/2 tbsp olive oil Smoked paprika to liking Garlic powder to liking Onion powder to liking Salt/pepper to liking 2 lemon slices Directions- 1. Line an air frier stay with parchment paper. Then add the salmon, asparagus, & potato. 2. Drizzle olive oil & season everything to liking with the seasonings listed above. 3. Rub the seasoning by an into the salmon & mix until all the potato cubes & asparagus are coated evenly. 4. Air fry at 375F for 25 minutes or until everything is cooked to liking. 5. Take out, let it cool, & enjoy! #food #foodtiktok

Caramel Chocolate Lava Cake✨ I love having a decadent sweet treat when it’s that time of the month, especially if the sweet treat is high in iron! This recipe can be found in my cookbook, Compact Cooking, which is available on Amazon, BAM, Barnes & Nobles, Walmart, & Target stores & websites!! The link to it is also in my bio! (Recipe below & follow @thehealthyhophead for more recipes!) Recipe: Ingredients- 1/4 cup dark chocolate chips friend. 2 tablespoons oil of choice (I used butter) ¼ cup milk of choice (I used coconut milk) 1 SMALL egg or 1/2 large egg 2 tablespoons granulated sugar ½ teaspoon vanilla extract 3 tablespoons all-purpose flour 1 tablespoon cocoa powder Pinch of salt 1 caramel chew Powdered sugar, for garnish (oprional) 1/4 tsp baking powder Ice cream for topping (I used oat milk based ice cream, optional) Chocolate syrup for garnish Caramel sauce for garnish Directions- 1. Preheat the oven to 425F. 2. In a microwave-safe bowl, melt the butter and chocolate together in 20 second intervals, stirring after each, until fully melted and combined. 3. Then add the sugar, salt, vanilla, egg, flour, & cocoa powder. Mix until well combined. 4. Grease a ramekin or a heart shaped dish (mine is from the mini bake shop in from tj maxx), pour the batter in, & insert the caramel in the center & covering it with the batter. Bake for 10-12 minutes or until desired gooey-ness. You can also air fry this at 360F for 10-15 minutes or until desired gooey-ness. 5. Take out, top with powdered sugar, ice cream, caramel sauce, & chocolate sauce. Enjoy! #food #foodtiktok

Parchment Paper Cod & Veggies✨ This recipe is heart healthy, full of flavor, & super nutritious! Feel free to layer more potatoes to liking! Just make sure they’re super thin so they cook quicker. (Recipe below & follow @thehealthyhophead for more easy & nutritious recipes!) Recipe: Ingredients- 1 cod fillet Handful of asparagus 1 small potato (cut into super thin slices) Garlic powder to liking Onion powder to liking Paprika to liking Salt/pepper to liking Chopped parsley for garnish Parmesan for garnish Sauce- 1 tbsp olive oil 1 1/2 tsp lemon juice 1 tbsp mayo 1/2 tbsp spicy Dijon mustard 1 tbsp chopped parsley Pinch of salt Directions- 1. To one side of the parchment paper, layer the potato slices, asparagus, & fish in that order. Then season with the seasonings listed above to liking. 2. Set aside & assemble to sauce my adding all the ingredients inter “sauce” to a small bowl, & mixing until well combined. 3. Drizzle the sauce over the fish, then fold the parchment paper over the fish & doggies as seen in the video. 4. Air fry at 350F for 20-25 minutes or until the fish is thoroughly cooked & the potatoes & asparagus is tender. You can also bake at 375F for 25 minutes or until the fish is cooked throughly & the potatoes & asparagus is tender. 5. Top with parsley & Parmesan & enjoy! #food #foodtiktok

Spicy Salmon Sushi Bake✨ I love making these types of recipes when I don’t feel like standing over a hot stove for the next 30 minutes to an hour. All you do is dump ingredients into a baking dish, & let it bake! (Recipe below!) Recipe: Ingredients- 1 salmon fillet (cubed) 2 tbsp soy sauce 2 tbsp sesame oil (divided) 1 1/2 tbsp chili garlic crisp 2 tbsp chopped green onions 1/2 cup rice Seaweed to liking 1 cup water or broth Pinch of salt Kewpie mayo to liking Sriracha to liking Directions- 1. Preheat the oven to 375F. 2. To a small baking dish, add 1 tbsp of the sesame oil. Then add the rice, crumbled sea weed, & water. Cover with tin foil & bake for 40 minutes or until the rice is done. 3. While the rice is cooking, add the salmon, soy sauce, sesame oil, chili garlic crisp, & green onions to a small bowl & mix until eventually distributed. 4. When the rice is done cooking, top with more seaweed to liking, then add the salmon. Bake again for 15 minutes or until the salmon is cooked. 5. Top with kewpie mayo & sriracha to liking & enjoy! #food #foodtiktok

Dark Chocolate Peanut Butter Apple Rings✨ This is one of the best snacks to have when it’s that time of the month because it is rich in iron, vitamin c, fiber & heart healthy fats! Plus having chocolate on your period is SO good & SO needed. (Recipe below!) Recipe: (Makes 4 apple slices) Ingredients- 1 apple (sliced 1/3 inch thick & hallowed out) 4 tbsp honey peanut butter (1 tbsp per apple slice) 1/4 cup dark chocolate chips 1 tbsp butter or oil of choice 1/4 cup chopped peanuts Pinch of salt Directions- 1. Slice an apple & hollow out the center. Then spread the peanut butter over one side of the apple slice. Once done set aside. 2. To a small microwave safe dish, add the chocolate & oil. Microwave for 1 minute, stoping halfway & stirring. 3. Coat the peanut butter apple slice in the dark chocolate & place on a parchment paper lined tray. 4. Once done covering the apple slices in chocolate, sprinkle the chopped peanuts over the slices. 5. Place in the fridge for 40 minutes to an hour or until the chocolate has set. 6. Take out, sprinkle with salt, & enjoy! #food #foodtiktok

Bitchin' Bark✨ This is one of the recipes I have in my book for a great simple & quick snack! It is especially great for when you are in your period! The iron rich dark chocolate paired with the vitamin c rich raspberries not only tastes great but this combination also helps with iron absorption! Add some pretzels, pb, & caramel for extra flavor!! Recipe below & checkout my book, Compact Cooking, for more easy recipes like this! The link is in my bio, & you can find it on Amazon, BAM, Barnes & Noble, Target, & Walmart websites!! Recipe: Ingredients- 2 (2-ounce) dark chocolate bars 3 tablespoons creamy natural peanut butter 4 caramel chews ¼ cup raspberries (fresh or frozen) ¼ cup mini pretzel twists Salt Directions- 1. Preheat the toaster oven or oven to 300°F and line a small sheet pan with parchment paper. 2. Place the chocolate bars side by side in the pan. Dollop the peanut butter evenly across the tops of the bars. Then scatter the caramel chews and berries evenly over the top. 3. Bake until the chocolate, peanut butter, and caramels are melting, 5 to 8 minutes. 4. Remove the pan from the oven and swirl the peanut butter and caramel with a toothpick, then top with the pretzels and a sprinkle of salt. Allow to cool to room temperature, then freeze for 30 minutes, or until the bark has solidified. 5. Break the frozen bark into pieces with your hands. It is best er directly from the freezer. Enjoy! #food #foodtiktok

Air Fried Caramel Apples✨ One of the easiest & quickest desserts that are full of fiber & satisfies that sweet tooth! I love doing this recipe with apples, pears, & peaches! (Recipe below & follow @thehealthyhophead for more easy recipes!) Recipe: Ingredients- 1 apple (cored) 1 tsp lemon juice 2 tbsp honey Sprayable oil Cinnamon to liking Ice cream of choice to liking (I used a protein based ice cream) Caramel to liking Vanilla granola to liking Directions- 1. Line an air frier tray & add the halved & cored apple. 2. Drizzle the apple with lemon juice & spray with oil. Then add the cinnamon & honey. 3. Air fry at 375F for 10 minutes or until desired softness. 4. Take out, top with ice cream of choice, caramel, cinnamon, & granola. Enjoy! #food #foodtiktok

Easy Air Fried Chicken Dinner✨ This is a great dinner recipe for days when you’re too tired to cook or just feeling lazy! All you need are 3 main ingredients (a protein, carb, & veg) & a bunch of seasonings! (Recipe below) Recipe: Ingredients- 2 chicken thighs 1 cup broccoli 1 cup diced potatoes (cut into small chunks & poke holes through the chunks to make them cook faster) 2 tbsp olive oil Smoked paprika to liking Garlic powder to liking Onion powder to liking Salt/pepper to liking 1 tbsp lemon juice Chopped parsley for garnish (optional) Directions- 1. Line an air frier tray with parchment paper. 2. Then add the chicken, broccoli, & potatoes. Drizzle olive oil & lemon juice, then season everything generously with the seasonings listed above. Mix until everything is evenly coated with the seasonings. 3. Air fry at 375F for 35 minutes. Stop halfway to take the broccoli out & let the potatoes & chicken cook for longer or until desired crispy texture. 4. Take out, drizzle more lemon juice over everything, garnish with parsley, & enjoy! #food #foodtiktok

Brownie Baked Oats✨ This can be for breakfast or dessert! Perfect for that time of the month & for your stomach because it is rich in iron rich cocoa, egg, & dark chocolate, & high in fiber because of the oats & banana! Make sure to use a low calcium milk like coconut milk for optimal iron absorption! (Recipe below!) Recipe: Ingredients- 1/2 banana 1 small egg 1/4 cup coconut milk 1 tbsp oil of choice (I used avocado oil) 1/3 cup oats 1 1/2 tbsp flour (I used whole wheat flour) 1 tbsp cocoa powder 1/4 tsp baking powder Pinch of salt Dash of vanilla 1 dark chocolate truffle Dark chocolate chips to liking Caramel sauce to liking (optional, used a low sugar one) Pinch of salt for garnish (optional) Directions- 1. Preheat your oven to 350F. 2. To a small baking dish (I used a Martha Stewart’s mini baking dish), add the banana & mash it. Then add the egg, milk, vanilla, & oil. Mix until well combined. 3. Then add the flour, baking powder, oats, cocoa powder, & salt. Mix again until well combined. 4. Add the chocolate truffle to the center & cover in the batter. Then top with chocolate chips. 5. Bake for 25 minutes or until you insert a toothpick on the side & soft crumbs come out. 6. Take out, top with caramel sauce & more salt & enjoy! #food #foodtiktok