Recipes
SMOOTHIE
I like to start some days with a good old health smoothie. The best thing about smoothies is you can put whatever you have or want in it! Trying different fruits and veggies in smoothies is a great way to find out what your favorite combo is. It is quick, easy, and can be prepared ahead of time if you’re on-the-go. My smoothie recipe is packed with over 10g protein, probiotics, fiber, and about 2430 mg omega-3s, as well as vitamins like A, E, C, D, K and nutrients like Potassium, Zinc, Niacin, Calcium, etc! 🍌🍑🍓🥛🍏🍐
•1 cup raw spinach
•3 whole frozen strawberries •1/2 cup frozen blueberries •1 small banana or other sweet fruit of your choice (in this pic I used a peach bc I ran out of bananas!)
•1/2 cup kefir or plain yogurt (I use plain kefir over yogurt bc it is easier to blend)
•2 Tbsp ground flaxseed
•1 cup vanilla or regular unsweetened almond milk. If having trouble blending, add almond milk little by little until blending smoothly
•Can also add 2 Tbsp peanut butter or almond butter for extra taste and protein!
Mediterranean salad
This is my lunch time favorite. My Mediterranean salad recipe is full of color, flavor, and keeps you satisfied for hours! “Eat healthier, not less!”
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•1/2 Avocado •1/2 tomato or cherry tomatoes •Kalamata Olives •1/4 cup Almonds or Walnuts •Fresh mozzarella cheese slices (feta cheese optional)
•Cucumber slices •1 cup spinach or no spinach for small veggie snack instead! •Drizzle olive oil and vinegar or balsamic vinaigrette dressing •4 oz chopped chicken optional
omelet
My omelet recipe is delicious and nutritious! Many people avoid whole eggs for fear of their cholesterol content but eggs are actually incredible. Eggs are high in cholesterol, but the effect of egg consumption on blood cholesterol is not that significant when compared with the effect of saturated fats. Eggs are a great source of inexpensive, high quality protein. They are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Most people can eat 2-3 eggs per day with no increase in their risk of heart disease or cholesterol, when following a healthy diet. Overall diet quality and exercise are more important to your heart health than the number of eggs you eat every day!
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•2 whole eggs
•1/2 large tomato •Kalamata olives •1/2 avocado •1/4 cup shredded Parmesan cheese
•1/4 cup chopped sweet peppers or other veggies optional
Asparagus
My favorite vegetable! Asparagus is a good source of fiber, folate, vitamins A, C, E and K, as well as chromium. Chromium is a trace mineral that is good to consume when watching your blood sugar! I also wanted to emphasize the importance of probiotics in products like Kombucha. I try to drink one small glass per day of Kombucha, a fermented tea that is filled with probiotics, antioxidants, and beneficial to gut health. Other foods that contain probiotics are yogurt, kefir, and sauerkraut!🥒🥦🥝🍋🥒🥦🥑
•Fresh asparagus •Drizzle a small amount of olive oil and vinegar over asparagus •Garlic powder, salt, and black pepper optional •Bake at 350 for about 30 minutes or until cooked •Sprinkle Parmesan cheese
taco dip
My fan favorite taco dip is one of my first creations. It is packed with protein and it is so delicious. It is great for meal prepping because you can make a large batch in under an hour and use it as a dip, in a wrap, or by itself with a fork. The main ingredient...beans! Black beans and refried pinto beans are packed with protein, fiber, calcium, magnesium, iron, B vitamins, folate, copper, etc! Beans in general are a super food that most people overlook. When following a healthy diet, they can help lower blood sugar, improve cholesterol levels, and can play an important role in gut health. 🥒🥦🥑🥫🌮🧀🥑🥦🥝🌯🧀
In a glass baking pan layer the dip as followed and bake at 350 for 20 minutes...
•1 can fat free refried pinto beans • 1 can rinsed and drained low sodium black beans • 1 pound ground beef or chicken pre-cooked and drained • 1 can Italian seasoned diced tomatoes (basil, garlic, oregano) • 1 cup shredded cheddar cheese on top
•After baking, add avocado or sour cream if desired
Zucchini noodles
My lemon garlic zucchini noodles are one of my favorites. They are so versatile. You can make so many different combinations of ingredients with zucchini that will taste great! Whether the zucchini is chopped, noodle shape, or sliced, it can replace calorie loaders like regular pasta in many dishes and add nutrients, fiber, and flavor. This recipe in particular is great with a side of chicken piccata and takes less than a half hour to make! 🍋🥒🍗🍽🍴🧀🥒🍋🍗🥒🍋
•1 large zucchini - if you buy pre-cut zucchini noodles make sure to drain as much water as you can from the noodles before cooking •1 large tomato •1 tbsp lemon juice • 1 tsp minced garlic • sprinkle of chopped basil •1 tbsp olive oil •salt and pepper to taste •sprinkle of Parmesan cheese •chopped grilled chicken optional ✨you can also add healthy grains to this meal like brown/ wild rice or quinoa✨
oatmeal
My cinnamon oatmeal recipe is delicious, nutritious, and will leave you full for hours. Oats are a great healthy option in the morning because they are a nutrient dense food packed with many macro and micronutrients. Oats also are great for on-the-go because they can be prepared the night before and kept in the fridge (overnight oats). They contain a soluble fiber called Beta-Glucan that allows oats to be digested slowly- making you feel fuller for longer. This slow digestion also helps to control blood sugar levels. Oats also help reduce bad LDL cholesterol and increase good bacteria in your digestive tract. 💙🍇🍌🍓🥣☕️🍌🍇🍓💙
•1/2 cup dry oats - add water until oats covered- put in microwave 1 minute
•2 tsps almond butter •1/2 cup blueberries •2 strawberries •1 tsp cinnamon •1 pinch coconut flakes •Optional - try adding banana or any fruit you want!
Vegetable Mac n cheese
My vegetable macaroni and cheese recipe is great for fall. It is nutrient rich, flavorful, and a great comfort food. It features butternut squash- a great fall veggie filled with vitamin A and vitamin C. This recipe makes a large portion and is great for meal prepping. Serve over stewed tomatoes for added goodness! 🍅🧀🥕🥦🍽🍅🧀🍁🍂🌻
•1 pound whole wheat noodles •2 cups shredded cheddar cheese •2 cups butternut squash(puréed) •2 cups cauliflower(puréed)
•1 cup milk •1/2 stick butter melted •2 tbsp flour •1 can stewed tomatoes optional
Cook noodles first. Stir all ingredients together in mixing bowl. Stir in noodles and bake at 350 for 35 minutes. Top with Parmesan cheese.
pumpkin seeds
After carefully carving my pumpkin this year I decided to collect the seeds for a yummy treat. Pumpkin is a delicious food filled with vitamin A and many other nutrients. The seeds are PACKED with nutrition. A cup of pumpkin seeds is filled with potassium, magnesium, zinc, iron, 12 grams of fiber, and 12 grams of protein as well as antioxidants! I personally like to mix mine with sunflower seeds for a snack on the go
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•Freshly cleaned and washed pumpkin seeds •Lightly salt •You can also try any spice or flavor you desire
•Bake at 350 for 35 minutes
Cauliflower pizza
Cauliflower pizza crust is a great way to erase the guilt of eating pizza. You can buy a frozen cauliflower crust in the store or try to make your own if you have the time. Cauliflower is a great source of fiber, vitamin C, magnesium, vitamin B6, folate, and vitamin K. It is also rich in phytochemicals and antioxidants. Cauliflower is versatile and can be used to cut calories and add nutrients in many different recipes! 🥒🥦🍅🧀🥬🥦🧀🍅🍕
•Cauliflower pizza crust •Your favorite homemade or bought marinara sauce •Sliced tomatoes •Fresh basil and spinach •Low-fat mozzarella cheese •Bake at 350 and enjoy! (Baking time varies based on cauliflower crust used)
Super Greens Alfredo
My creamy Super Greens Alfredo is a healthy comfort food with 17g of protein per serving! I love cooking with Ronzoni Super Greens Thin Spaghetti because it has a similar consistency to regular pasta with almost 3 servings of vegetables in every serving you eat. It’s made with enriched flour(for consistency), spinach, zucchini, broccoli, parsley, and kale. For this recipe I created my own low-fat Alfredo sauce, but a store bought low-fat Alfredo sauce can also be used! NOTE: even low-fat Alfredo sauce is high in calories-however this recipe is a NUTRIENT DENSE comfort food at 350 calories per 1 cup serving.
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•1 12oz box Ronzoni Super Greens Thin Spaghetti - makes 6- 1 cup servings •Homemade Low-fat Alfredo sauce
-Melt 3 Tbsp butter in large saucepan. -Whisk in 3 Tbsp flour
-Gradually whisk in 2 cups skim or 1% milk for 5 minutes -Once smooth, gradually whisk in 7 Tbsp grated Parmesan cheese -Once creamy, mix in 1 tsp garlic powder and 1/2 tsp black pepper. Remove from heat and add to cooked spaghetti. •In separate pan, sauté 1 cup sun-dried tomatoes, 1 cup spinach, and 1 cup cherry tomato halves in 1 Tbsp olive oil. Sauté 5-7 minutes and add to Alfredo spaghetti. •Can be served with grilled chicken.
broccoli marinara bake
My cheesy broccoli marinara bake is an easy and delicious side dish. Green vegetables are an important part of a healthy diet. They're packed with vitamins, minerals and fiber but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline. Be sure to add a little green every day! 🍀🥗🥒🥦🥬🍏🍐🍈🥦🥒🥬🥝🥑🥒🥬🍐🍏🍀☘️🥗🥑🥦
•1 Cup Broccoli •1/2 Cup low fat Mozzarella •1/2 Cup marinara sauce •Bake @350 for 30 minutes
spaghetti squash
I’ve been getting a lot of requests for lower carb meals that are similar in taste to the ones I have already posted so here it is! Simple and easy spaghetti squash. 1 large spaghetti squash can feed about 3-4 people in this recipe depending on portions. The nutrition facts are based on 1 cup servings which comes to about 170 calories. Enjoy! 🧀🍝🍽🍴🥫🍅🥬🍝🧀
•Cut one large spaghetti squash in half and scoop out the seeds. Lightly brush 1 Tbsp olive oil on the inside and add a dash of salt and pepper. With the inside of the squash facing the baking sheet, bake at 400 degrees for 45 minutes. Squash should be easily removed with almost no effort using a fork. •Put cooked squash into a small baking pan. •Add 1.5 cups raw spinach, 1 cup marinara sauce, 1 cup low fat mozzarella cheese, 2 Tbsp Parmesan cheese •Bake at 400 for 20 minutes
grilled zucchini coins
Summer time is almost here which means cookouts and grilling! You can grill almost anything, especially vegetables like zucchini. I did not like zucchini until I tasted it grilled so if you think you don’t like it, try it! This recipe works for almost any vegetable if you would like to try others. If you are looking to reduce sodium, you do not have to add salt and can use more vinegar which gives the vegetables a salty taste.
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•16 oz green and yellow zucchini cut into coins (1 large of each if you cut it yourself) •Drizzle 1 Tbsp olive oil and 2 Tbsp vinegar on zucchini •Grill each side about 5-7 minutes •Dash of salt and pepper •Enjoy!
stuffed peppers
Cream cheese and chicken stuffed peppers - High in Vitamins A & C and protein, this meal will become a family favorite!
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•Remove insides of peppers and blanch them (24 mini sweet peppers)
•Pre-cook ground chicken (1 pound) and add pepper to taste •Mix cooked chicken and low-fat cream cheese (1 cup) in a bowl •Stuff mixture into blanched peppers •In glass baking pan, cover stuffed peppers in petite diced tomatoes (12 oz can undrained) and reduced fat cheddar cheese (1 cup shredded) •Bake @350 for 20 minutes
Lettuce wraps
1) Cook 8 oz sliced steak in pan.
2) After cooking steak, don’t wash pan, cook riced cauliflower and large sliced sweet pepper with olive oil in pan with steak juices.
3) Slice avocado and build lettuce wrap.
4) Salt and pepper to taste.
Summer Pasta Salad
1) Cook 1 box Ronzoni tri-color rotini garden delight and let cool
2)Mix together 1 can black olives, 36 sliced grape tomatoes, 1 cup chopped carrots, 1 yellow/1 orange bell peppers chopped, 1 cup chopped cucumber, 1 Tbsp Perfect Pinch salad supreme seasoning (McCormick), 1 tsp salt/pepper, 1 Tbsp fresh parsley
3) Stir in Light traditional Italian dressing (Wegman’s) - about 1/4 container