Stay on Track in 2023

Stay on Track in 2023

Avoid "Quitter's Day" and stay on track with your new year's resolution with these quick and easy recipes!



Bacon Wrapped Scallops Reading Stay on Track in 2023 7 minutes


It's that time of the year again where we all decide to make changes and set goals for ourselves. If you are like the majority, you've probably set a goal to exercise more, lose weight, or eat healthier... but you may be on the verge of ditching that resolution.

According to research by Strava done in 2019, January 19th is the day dubbed as "Quitter's Day", when people are most likely to give up on their goals, but here at GoWISE, our mission is to offer products that will make your life easier and healthier, so we want you to stay on track!


Quick, Easy, & Healthy Recipes

Whether you are starting the year on a specific diet, such as keto, weight watchers, intermittent fasting (IF) or just wanting to eat healthier in general, here are some of our favorite healthy recipes we've made in our GoWISE Kitchen:


Mediterranean Chicken Wraps


  • 1 red onion, diced
  • 1 cucumber, diced
  • 1 large avocado, diced
  • 1 cup cherry tomatoes, quartered
  • 2 Tablespoons olive oil
  • Salt, to taste
  • Pepper, to taste


  • 1 lb. chicken breast, cubed
  • 2 cloves garlic, minced
  • 1 tsp red pepper flakes
  • 1 tsp black pepper
  • 1 tsp dried mint

Yogurt Sauce

  • 1 cup plain Greek yogurt
  • 2 cloves garlic, minced
  • 1 tsp dried dill
  • Juice of half a lemon
  • Salt, to taste
  • Naan bread
  • Feta, for topping
  • Sriracha, for topping



  1. First make the topping by chopping the red onion, cucumber, avocado and tomatoes and mix together with 1 Tablespoon olive oil and salt and pepper to taste. Set aside
  2. Cube the chicken breast into similar sized pieces and add in olive oil, garlic, dried mint, red pepper flakes and pepper. Mix until evenly coated.
  3. Preheat the air fryer to 400F.
  4. Add the chicken to the air fryer basket. Cook for 15 minutes. Shake halfway through.
  5. While the chicken is cooking, make the yogurt sauce by mixing the Greek yogurt, garlic, dried dill, salt and the juice of half a lemon.
  6. Lastly assemble the wraps: Naan, yogurt sauce, chicken and topping. We also topped these with feta and sriracha!


Steamed Ginger Soy Fish


  • 2 halibut fillets
  • Carrots, julienned
  • Baby bok choy
  • 2 Tbsp soy sauce
  • 1/2 cup fresh ginger, julienned
  • Green onions, sliced lengthwise into ribbons
  • Salt, to taste



  1. Start by cutting up the carrots and baby bok choy and set aside.
  2. Pay dry the halibut fillets and season both sides with salt.
  3. Make a boat out of tin foil and place the fillets inside each.
  4. Take the Steam Air Fryer basket and remove the crisper tray.
  5. Add the carrots and bok choy and season to taste with salt.
  6. Add the tin foil boats on top of the veggies.
  7. Pour 1 Tablespoon of soy on top of each fish fillet and top with the fresh ginger and green onions.
  8. Using Steam Mode, steam at 212°F for 12 minutes or until the fish reaches an internal temperature of 135°F.
  9. Enjoy this over rice or not for an even healthier meal!


Chicken Zucchini Meatballs




  • 1 large zucchini, cut into 4 chunks
  • 1 lb. chicken thighs & breasts
  • 1 tablespoon garlic powder
  • 1/2 tablespoon red pepper flakes
  • 2 tablespoons fresh parsley, chopped
  • 1/2 tablespoon dried oregano
  • 1 egg, beaten
  • salt and pepper, to taste

Coconut Herb Sauce

  • One 14-ounce can light coconut milk
  • 1¼ cups chopped fresh parsley, divided
  • 4 scallions, chopped
  • 1 garlic clove, minced
  • Zest and juice of 1 lemon
  • Salt and black pepper, to taste
  • Crushed red pepper flakes, for serving



  1. Preheat your air fryer to 400° F.
  2. Attach the shredding head to the meat grinder base then attach the course shredding cone.  Feed the zucchini into the shredding head and push it down using the vegetable pusher. Shred into a mesh strainer. Gently press down on the grated zucchini with your fingers to drain the excess liquid.
  3. Next, attach the meat grinder head and grind the chicken thighs and breasts, alternating each while pushing it through.
  4. In a medium sized mixing bowl, add the ground chicken, garlic powder, red pepper flakes, parsley, oregano, egg, drained zucchini and salt and pepper.
  5. Working in batches, form into 1-inch balls using a 1 tablespoon cookie scoop and place the meatballs into the air fryer.
  6. Cook at 400°F for 10-12 minutes, or until cooked through.
  7. To make the sauce: Combine the coconut milk, parsley, scallions, lemon zest and juice and garlic. Use the immersion blender and process until smooth; season to taste with salt and pepper.
  8. Top the meatballs with the remaining parsley and red pepper flakes. Serve over cauliflower rice and drizzle with the sauce.


Mediterranean Sweet Potatoes



For the Stuffed Sweet Potatoes:

  • 4 large sweet potatoes, washed & ends trimmed
  • 1 15.5-ounce can of chickpeas, rinsed and drained
  • A drizzle of olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon ground cinnamon
  • 1/4 tsp salt
  • 1/4 tsp pepper

For the Hummus Sauce:

  • 1/2 cup hummus
  • 1/2 of a lemon, juiced
  • 3 garlic cloves, minced
  • Fresh parsley, for topping
  • Sriracha chili sauce, for topping
  • Feta, for topping


  1. Preheat the air fryer oven to 400°F
  2. Cut your sweet potatoes in half and then again in half lengthwise. Rub each of the potatoes with a bit of olive oil, salt and pepper. Place each potato, cut side down on a baking pan.
  3. In a separate bowl, add your chickpeas, a drizzle of olive oil, and the spices. Mix to coat. Then, pour them out on another baking pan and place in the oven.
  4. Cook until the potatoes are cooked completely through (about 25 minutes) and until the chickpeas are crunchy (about 15 minutes). Remove from the oven and let sit for a few minutes to cool.
  5. While the sweet potato is cooling, make the sauce by mixing the hummus, lemon juice, garlic and parsley in a bowl.
  6. Taking the back of a spoon, press down the centers of each potato. Plate and then add the chickpeas. Drizzle the sauce on top of each potato. Top with feta, sriracha and remaining parsley. Serve.


Pork Cabbage Rolls


  • 1 head of green cabbage
  • 1 lb. of ground pork
  • 1 egg
  • 2 Tbsp soy sauce
  • 2 tsp ginger, fresh or paste
  • 1/4 cup green onions
  • 1/2 cup shredded carrots
  • 2 cloves garlic, minced
  • Salt and pepper, to taste
  • 5 Tbsp peanut butter
  • 2 tsp soy sauce
  • 1 Tbsp chili sauce
  • 1 lime, juiced
  • 1 garlic clove, minced
  • Water, as needed for consistency


  1. Cut the head of cabbage in half and carefully peel the outer leaves off.
  2. Place the leaves in the Steam Air Fryer basket. Fill the Water Tank with water.
  3. Using Steam Mode, cook at 212°F for 5-6 minutes, just enough for the leaves to be pliable.
  4. Then in a bowl, mix together pork, egg, soy sauce, ginger, green onions, shredded carrots, garlic, salt and pepper.
  5. Remove the steamed cabbage leaves from the basket and let them sit on a paper towel to absorb any excess water.
  6. Once ready, fill each leaf with a Tablespoon of filling and roll them up.
  7. Place all the pork rolls back into the Steam Air Fryer Basket. Cook on Steam Mode at 212°F for 15 minutes.
  8. While those are cooking, make a quick sauce: Mix peanut butter, soy sauce, chili sauce, lime juice and garlic. Add some water to thin out the sauce to your desired consistency. Enjoy!

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