By Carlisa Krenek | State of Well-Being | carlisakrenek.com

May is such a beautiful month to gather with the people we love.

From Mother’s Day brunch, to graduations, to Memorial Day picnics! There’s no shortage of reasons to celebrate — and every celebration is even sweeter with fresh, wholesome food on the table.

I’ve put together some of my favorite easy, festive recipes that are perfect for all your May gatherings.

As always, everything is oil-free, dairy-free, and gluten-free, so you can feel great sharing these dishes with everyone you love.

See menu below.

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Mother’s Day Brunch, Graduations and Memorial Day Celebration Ideas….

Berry Lemon Muffins

Fluffy, sweetened naturally, and bursting with berries!

Ingredients:

• 1 cup oat flour
• 1 cup almond flour
• 1 tsp baking soda
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1/3 cup maple syrup
• 1/2 cup unsweetened almond milk
• 2 tbsp lemon juice
• 1 tsp vanilla extract
• 1 cup fresh blueberries and diced strawberries

 

Instructions:

1. Preheat oven to 350°F. Line a muffin tin with paper liners.
2. Mix dry ingredients; combine wet ingredients separately.
3. Mix wet into dry, gently fold in berries.
4. Scoop into muffin cups and bake 20–24 minutes.
5. Cool and enjoy!

Macros (per muffin):

• Calories: 165
• Protein: 4g
• Carbs: 18g
• Fat: 9g

 

Serving Size: 1 muffin (makes about 12)

 

Garden Veggie Frittata (Egg-Free!)

Hearty, savory, and loaded with seasonal veggies — no eggs needed.

Ingredients:

• 1 cup chickpea flour
• 1 1/4 cup water
• 1/2 tsp turmeric
• 1/2 tsp baking powder
• 1/2 tsp garlic powder
• 1/2 cup spinach, chopped
• 1/2 cup cherry tomatoes, halved
• 1/2 cup asparagus, chopped
• 1/4 cup red onion, diced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F.
2. Whisk chickpea flour, water, and seasonings into a smooth batter.
3. Stir in veggies.
4. Pour into a greased or parchment-lined baking dish.
5. Bake for 25–30 minutes until set and lightly golden.
6. Cool slightly before slicing.

Macros (per slice, 6 slices):

• Calories: 135
• Protein: 7g
• Carbs: 17g
• Fat: 3g

Serving Size: 1 slice

 

The Beautiful Spring Salad

Ingredients:

• 5 cups baby greens
• 1 cucumber, sliced
• 1 cup cherry tomatoes, halved
• 1 cup rainbow carrots, shaved
• 1 avocado, sliced
• 1/2 cup toasted pecans
• 1/4 cup pomegranate seeds
• 1/2 cup blueberries
• Edible flowers (optional)
• Lemon-Tahini or Green Goddess Dressing

Instructions:

1. Arrange greens and veggies on a large platter or board.
2. Top with nuts, fruit, and edible flowers.
3. Serve with dressing.

Macros (per plate):

• Calories: 180
• Protein: 5g
• Carbs: 18g
• Fat: 10g

Serving Size: 1 generous salad plate (board serves 6)

Lemon Tahini Dressing

Ingredients:

• 1/4 cup tahini
• 1/4 cup water (plus more to thin, if needed)
• 3 tablespoons fresh lemon juice
• 1 small garlic clove, finely minced or grated
• 1 tablespoon maple syrup (optional for sweetness)
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper (optional)

Instructions:

Whisk all ingredients together in a bowl until smooth. Add more water 1 tablespoon at a time if you want a thinner consistency. Taste and adjust lemon, salt, or maple syrup if needed.

Macros-2 tablespoons

• 98 calories
• 7.5g fat
• 5g carbs
• 2g protein
• 1g fiber
• 2g sugar
• 150mg sodium

Green Goddess Dressing

(A perfect drizzle for your Salad Board!)

Ingredients:

• 1/2 cup plant-based yogurt
• 1/4 cup fresh parsley
• 1/4 cup basil
• 1/4 cup cilantro
• 2 tbsp chives (optional)
• 2 tbsp lemon juice
• 1 tbsp apple cider vinegar
• 1 clove garlic
• 1–2 tbsp water
• Salt and pepper to taste

Instructions:

1. Blend all ingredients until creamy.
2. Adjust thickness with water if needed.
3. Store chilled up to 5 days.

Macros (2 tbsp):

• Calories: 30
• Protein: 1g
• Carbs: 2g
• Fat: 2g

 

Fresh Basil Lemonade

Bright, refreshing, lightly sweet.

Ingredients:

• 1 cup fresh lemon juice
• 4 cups cold filtered water
• 1/3 cup maple syrup
• 10 fresh basil leaves
• Ice and lemon slices

Instructions:

1. Stir lemon juice, water, and syrup in a pitcher.
2. Add basil, stir gently, and chill.
3. Serve over ice.

Macros (per cup):

• Calories: 45
• Carbs: 11g
• Sugar: 8g

Serving Size: 1 cup (makes about 5 servings)

 

Chickpea Tacos

Ingredients:

• 1 (15 oz) can chickpeas, mashed
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 1/4 tsp garlic powder
• Juice of 1 lime
• 8 small corn tortillas
• Toppings: shredded cabbage, cilantro, avocado, diced tomato, grilled veggies, mango salsa…possibilities are endless.

Instructions:

1. Season mashed chickpeas with spices and lime.
2. Fill tortillas with mixture and toppings.
3. Serve immediately.

Macros (2 tacos):

• Calories: 280
• Protein: 10g
• Carbs: 30g
• Fat: 8g

Serving Size: 2 tacos

 

Southwest Quinoa Salad

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup black beans
• 1/2 cup corn
• 1/2 cup diced red bell pepper
• 1/4 cup diced red onion
• 2 tbsp chopped cilantro
• Dressing: 2 tbsp lime juice + 1 tbsp olive oil (optional)

Instructions:

1. Mix quinoa, beans, corn, and veggies.
2. Toss with dressing.

Macros (per cup):

• Calories: 210
• Protein: 7g
• Carbs: 28g
• Fat: 7g

Serving Size: 1 cup

 

Mango Salsa

Ingredients:

• 2 ripe mangoes, diced
• 1/4 cup red onion, finely diced
• 1 jalapeño, finely diced (optional)
• 1/2 red bell pepper, diced
• 2 tbsp chopped cilantro
• Juice of 1 lime
• Pinch of salt

Instructions:

1. Combine mango, onion, pepper, jalapeño, and cilantro.
2. Squeeze lime juice over and sprinkle salt.
3. Stir gently and chill until ready to serve.

Macros (per 1/4 cup):

• Calories: 40
• Protein: 0g
• Carbs: 10g
• Fat: 0g

Serving Size: 1/4 cup

Perfect for scooping with baked chips, topping tacos, or brightening your plate!

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About My Mission

At State of Well-Being, I advocate for a plant-forward, real-ingredients lifestyle focused on optimal health, healing, and vitality.

I believe that the right foods can transform your energy, your mindset, and your future.

If you’re looking for personalized meal plans, a simple strategy, or help getting started on your health journey, I would love to connect with you!

Feel free to email me at [email protected] and let’s work together toward your healthiest, happiest life.

Plus, don’t forget to download my free e-book full of simple recipes and inspiration to get you started!

Click here to grab your free Radiance From Within guide!

 

State of Well-Being

with Carlisa Krenek