What would autumn be without a pumpkin-flavored breakfast? Enter, the 4Q Pumpkin Overnight Oats. Just as delicious, nutritious, and satisfying as our regular overnight oats, but with a twist to give it all the cozy fall vibes.

Everyone loves guac, and at 4Q we are no exception. It’s the perfect healthy fat to add to any meal or snack. Think eggs, tacos, sandwiches, salads, crudité — it truly goes with everything.

And while we may be biased, our guacamole is next level thanks to a surprise ingredient…

Most store-bought or restaurant tatziki recipes will call for full-fat Greek yogurt, and while we are not at all fat-phobic, at 4Q Method we believe that if a swap can be made low-fat and taste just as good, better to save your fat intake for something more worthwhile — like the creamy feta and olives in your Greek salad. So we created this version that is so full of flavor and texture, you won’t even notice the difference!

Over the past few years, coconut sugar has gained popularity, especially on healthful social media accounts. However, is it actually healthy? While coconut sugar is definitely a better alternative to refined white sugar, is it really so much better than other unrefined sweeteners, such as honey or maple syrup?

Breakfast tacos are a delicious way to start the day, but they can often be overloaded with fats and starch, leaving you weighed down and lethargic. Our 4Q version has got the perfect balance of protein, fat, and starch to keep energized and fueled all morning long!

We all have our go-to gadgets in the kitchen that we rave about! But we also have our fair share that are just taking up space and collecting dust. While not all gadgets are for everyone, we’ve rounded up a list of the ones we and our clients just can’t live without!

Braised chicken is such an underrated comfort food, and this dish is the perfect way to incorporate it into your winter dinner repertoire when you’re looking for something cozy to make. And while you’re more likely to make this during the colder months, it is still light enough to make in the spring and summer if you’re craving some tender, fall-off-the-bone chicken.

This cheesy broccoli soup is just as delicious and comforting as your traditional cheesy broccoli soup, but without the potatoes or cheese, and you would never know the difference! While there is nothing wrong with potatoes or cheese, they tend to get lost in a soup where everything gets blended together. We’d rather eat our fat and starch by enjoying a grilled cheese on the side!

As you know, at 4Q we are all about subbing fresh fruit for sugar-filled jam, but if you’re missing the feeling of spreading some jam on your toast, this is the recipe for you! This blueberry jam has a delicious jammy flavor and texture without any of the sugar that you get in the store-bought varieties.

And while recipe works great with frozen blueberries, you can also use fresh berries — just make sure they’re soft and sweet so you end up with a sweet and juicy end product!

Smashed potatoes are such an under-represented preparation of the potato, so we’re going to give it the spotlight it deserves with this delicious and simple recipe that is sure to please any crowd!

The yogurt parfait is a favorite breakfast among 4Q Method clients because it makes for an easy assembly and serve, grab-and-go breakfast for busy mornings — and let’s be real, most mornings are busy!

It is also delicious and versatile, so you can adjust it to suit your preferences. In fact, below is more of a guide than a strict recipe, so you can build it out exactly the way you want to.

If you’re looking for a comforting dish to make your whole house smell insanely delicious, then this lamb stew is for you! It is full of warm aromatics that you will start salivating before you even sit down to the dinner table.

The best part is that this recipe is so simple and yet with just a few interesting ingredients, takes on flavors that you might not usually find in your typical weeknight meal. It will taste like you’ve been slaving for hours!

This mayo-free egg salad allows you to enjoy the taste and texture of traditional egg salad but with a better fat-to-protein ratio and fat profile (hint: avocado!).

It is also extremely easy to make and has already been tested on kids and passed with flying colors, so it is sure to please even the pickiest of eaters!

Holiday season is here and that means festive get-togethers, delicious indulgences and fun gifts for all! But the best gifts are gifts people will actually use, so we put together some of our 4Q Method favorite health and wellness picks that your health-minded friend is sure to enjoy!

The McMuffin is a popular breakfast sandwich, but the fast food version is packed with undesirable ingredients and unnecessary calories. So, we made a 4Q variety with nutrient-dense, wholesome ingredients to give you an alternative that tastes just as delicious!

For this recipe, we decided to give it to you with a bunch of variations you can make — you can add egg whites to boost your protein content; you can cook you eggs any way you want; and you can add a slice of tomato and Everything But the Bagel seasoning for extra flavor and texture. You can also opt for half an English muffin and eat it open-faced if you want to reduce your starch portion.

It’s hot chocolate season and while there are definitely worthwhile indulgent varieties out there, here’s a recipe so you you can whip up at home as part of your after dinner treat any night of the week!

We recommend sipping on it wearing a cozy robe, curled up on your couch, watching your favorite holiday movie. Trust us, it tastes even better that way!

This is a healthy, gluten free, vegan side dish that is full of fiber, protein, and healthy fat! It is not only nutritious, but is a real crowd-please and can be made in under 30 minutes!