Healthy Recipes with Sabrina

Lean pork, veggies, spices, and rice all combined to make a nutritious stir fry! Peppers are good sources of Vitamin A, vitamin C, and potassium. The lean pork provides lower fat but rich in protein that contains thiamin, selenium, protein, niacin, vitamin B-6 and phosphorus, and a good source of zinc, riboflavin and potassium. Of course, you can’t forget the carbs to round out the dish, so the rice comes to the rescue!

 

Pan-seared brussels sprouts cooked with light butter, pinch of salt, and garlic then topped with a lemon, garlic Greek yogurt dip. This goes perfect alongside some lemon-pepper chicken and rice or your favorite lean protein and complex carb. The brussels sprouts offer fiber, Vitamin K, Vitamin C, and folate! Surpisingly enough, one serving of this recipes comes packed with 14 grams protein!

 

Finding ways to make sweets with whole foods and quality ingredients is one of my favorite things to do. These chewy cookies have a dairy free and Vegan option, gluten free for those with Celiac, and made with whole grains. A perfect sweet treat for the whole family. Chewy. Chocolatey. DELISH.

 

A creamy peanut sauce with peppers, mixed with chicken, and cooked slowly all day to absorb the flavor. Poured over a bed of rice or linguine whole grain noodles and garnished lightly with cilantro and peanuts. This is a Thai-themed favorite and full of protein, fiber (10 grams per serving!), B-vitamins, folate, Vitamin C, Vitamin A, magnesium, manganese, zinc, and phosphorus!

 

Ever have leftovers that you don’t know what to do with? Meat and beans are two leftovers my household has a lot of. So, why not repurpose those leftovers into something tasty- and in 10 minutes?! Leftover chicken, spices, cheese, and peppers folded in a crispy flour tortilla for a yummy entrée.

 

This easy chili recipe can be simmered over the stove or cooked for hours in a crockpot, but either way, it is packed with favorite winter flavors. I used turkey, pumpkin, kidney & black beans, onion, and jalapeno, but feel free to add more veggies or make substitutions as you see fit! The recipe makes enough for leftovers, too

 

A veggie rich in fiber, Vit B6, Vit C, manganese, and potassium. This veggie is perfect in side dishes or as an ingredient in the main entrée. After roasting to perfection, try serving alongside your favorite whole grain and meatballs, then top with sauce of choice.

 

Warm. Ginger. Fluffy. Cake. Easy & Quick. Those are words that anyone would love to hear!! Here is the perfect combo of warm, moist, and quick cake packed with 12 grams of protein and 6 grams fiber! My suggestion for food prep is to pre-measure the dry ingredients in to baggies. Then, when you are ready to indulge, grab one of your baggies and simply add the wet ingredients. Super easy. Enjoy!

 

One skillet packed with protein, fiber, and color! All your meal in one pan in made in 30 minutes; now that’s my kind of meal. This is a combo of chicken breast, bell peppers, onion, corn, zucchini, beans, tomatoes, and seasonings topped with cheese and cilantro. Bring the Tex Mex style to your kitchen.

 

Broccoli, carrots, onion, zucchini, tomatoes, and potatoes all tossed with fresh herbs and roasted to perfection. High in fiber, complex carbs (thanks, potatoes), and vitamins + mineral for a nutritious, crisp side. Have alongside a lean protein of choice for a more complete meal or have these veggies as a snack. Feel free to mix up the veggie combination for anything in you like!

 

I am a sucker for pumpkin spice. You say “pumpkin” and I am there! This overnight oat recipe satisfies my pumpkin monster. Oats, Greek yogurt, milk of choice, vanilla, pumpkin, and spices all combined and chilled overnight to make a cold and creamy breakfast on the go (or snack). Get this; one serving even has 15.8 grams of protein, but you can always add a little protein powder to increase the protein!

 

The mix of strawberries and bananas offer antioxidants, magnesium, and potassium, necessary for muscle repair and growth after a grueling workout. The magnesium and potassium will also assist in easing any muscle cramps or pains! With this perfect 1:1 CHO to PRO ratio, one can expect speedy recovery all while furthering their lean and mean goals!

 

Pan-seared shrimp tossed in light butter, garlic, and pepper- finished off with fresh lemon juice. Shrimp is rich in lean protein but can often be extremely high in sodium if ever frozen. My suggestion is to always buy fresh shrimp or frozen shrimp that has less sodium, such as Whole Food’s frozen shrimp (only 220 mg per 4 oz vs 400-700 mg per 4 oz).

 

A one pan, all-inclusive dinner made in under 1 hour and packed with famous Indian flavor. This is a Vegan dish offering 12 grams protein and 6 grams fiber per serving (mostly from lentils) made with lentils, curry, fresh tomatoes, and coconut milk. Served warm over a bed of basmati rice. This dish is rich in Vitamin A, Vitamin C, iron, and manganese. Enjoy!

 

Veggies and protein are easily the hardest foods I hear people struggle to get in their day. I get it; I’m in the same boat. That’s why I love making a big batch of veggies at the beginning of the week (in addition to my easy steamable)- ones that can be used in multiple ways. These easy fajita veggies are just that; use them in salads, sandwiches, burgers, fajitas, quesadillas, quiche, pasta or rice bowls, omelets, and more to add fiber and flavor! They will take you a little under 30 minutes, EASY PZ!

 

Whole grains, almonds, dried cherries, nut butter, maple syrup and vanilla all mixed to form a sweet, delicious bar then drizzled with a dark chocolate! In today’s society, we can never be certain of the “healthy” labels. All the granola and oat bars are labeled with some type of health gimmick, but after seeing all the high fructose corn syrup and junk, you second guess the label. Well, with this recipe, you can rest assured your snack with be packed with high quality nutrients! It is even gluten-free and vegan-free for those who prefer these options.

 

Save some money, calories, and sugars by making your own at-home PSL with 6 basic ingredients. Now, of course, there are two optional ingredients: protein powder and/or whipped topping. For those who struggle with protein intake, the powder could be an easy way to increase protein intake. I even reveal the key to making NON clumpy protein-packed latte. As for the whipped topping if you enjoy it then have some. If not, don’t. Regardless, this latte is packed with spice and pumpkin for a lovely day.

 

Crispy chicken drums are SO yummy. I have found it is tough to get chicken drums crispy without adding all the extra breading and deep-frying. Now, don’t get me wrong, I will still eat some deep-fried or breaded chicken drums, but I like finding some alternatives that are not as packed with saturated fats and calories. The air-fryer helped me here; air-fried chicken drums are crispy on the outside and juicy on the inside! For those that do not have an air-fryer, no worries, I give oven instructions too. Feel free to sub out my rub for one you like!

 

One pan. One easy meal. Tons of smoky and mild flavors. Harissa is a North African chili pepper pasta that adds zesty and aromatic flavors to any dish. In this dish, I combine it with chicken and bake alongside potatoes and onion for a balanced, easy meal.

 

Making tofu always intimidated me because I wrongfully believed tofu was hard to make and flavorless. Fun fact: it is not, and it absorbs whatever flavor it is immersed in. Lately, I have been trying to vary my protein sources vs relying solely on meat. Tofu, which is made from soy, is a simple protein alternative to meat. Cooking tofu on a waffle maker was a Pinterest hack I stumbled upon to help make it a bit crispier. This was perfect for the BBQ sandwich I wanted to make!

 

Finding ways to make sweets with whole foods and quality ingredients is one of my favorite things to do. These chewy apple cookies are for EVERYONE; dairy free for those who are lactose intolerant, gluten free for those with Celiac, and vegan for those who follow a vegan regime. The cinnamon, nutmeg, and apple give these a warm flavor you will love; perfect for a snack on the go or a dessert after a meal.

 

If you are anything like me, you definitely want that granola on yogurt (or basically on everything). However, the store brands of granola are full of refined sugars and can get expensive for the higher quality brands. So, the solution? Make your own at home with wholesome ingredients. This granola is tossed with apples and spices for a little extra flavor and sweetness.

 

Apples sautéed in a deep pan with pure maple syrup, cinnamon, a little butter, and vanilla extract to make soft, warm apples. I originally made these so that my baby girl could enjoy apples with me and cooked them in a cast-iron pan to increase her iron. We both LOVED these, especially with some wholegrain French toast. These apples also pair nicely with oats, waffles, pancakes, and ice cream or simply have them alone (still delicious).

 

A wholegrain muffin made with whole wheat flour, apples, spices, applesauce, eggs, Greek yogurt, and vanilla- sprinkled with a little unrefined sugar. These are a moist, nutrient-packed Fall muffin (although I have them year-round, cause why not?). Each muffin has 3 grams fiber and 4 grams protein!

 

Salmon is a source rich in protein and healthy fats, along with being an Omega-3 rockstar! Avocados are high in monounsaturated fatty acid, along with Omega-6 fatty acids. Omega-3 is commonly known for its anti-inflammatory properties, while Omega-6 is known for its necessary inflammatory properties- both of which are important for the body. Rice combined with salmon and avocado creates a creamy texture, provides a great taste, and offers a complete meal!

 

Capers, also known as Capparis spinosa, is a type of plant native to the Mediterranean. It provides variety of vitamins and minerals, such as vitamin A, vitamin C, potassium, and magnesium. Egg whites are rich in protein and low-calorie. Without egg yolk, egg whites are cholesterol-free. Have alongside a whole grain, such as whole wheat toast, for a complete meal.

 

Snacks during a busy day can be exactly what you need to get you to dinner. Let’s be real; sometimes lunch just doesn’t happen or meetings are back to back and you need quick fuel. Having nutrient-dense, easy snacks that can just pop in your mouth make all the difference in the world. These bites are made with quality ingredients, such as oats for the base, flaxseed for extra protein and Omega 3, peanut butter for healthy fats and protein, honey and vanilla for natural sweetness. One recipe makes 20, which is perfect for meal prep!

 

A winter squash drizzled with pure maple syrup, sprinkled with cinnamon, and roasted to perfection for a warm side or sweet treat. Acorn squash has a sweet flesh with a nutty flavor. It is technically a winter squash that starts to show up and go on sale around the Fall times. One cup of cooked acorn squash offers 4 grams fiber, 14% of our daily value (DV) for Vitamin C, 20% of the DV for manganese, 10% of the DV for potassium, 11% of the DV for Vitamin A, and only 110 calories! Have alongside a lean protein of choice to balance the meal or snack! Or have with some low-fat ice cream for a sweet treat.

 

Farro is a grain made from wheat; it has 5 grams fiber and 6 gram protein per ¼ cup! It can serve as a complex carbohydrate side dish. This recipe mixes farro with mushroom, peas, broth, seasonings, herbs, and parmesan cheese for a creamy “risotto” type dish. Have alongside a lean protein of choice for a
complete meal!

 

Okra and shrimp tossed with spiced quinoa for a balanced meal! Okra is a nutritious vegetable rich in fiber, folate and vitamin A. Quinoa is a great alternative to rice when you are looking to increase your protein in a meal, because quinoa offers both complex carbohydrates and complete proteins. Quinoa is one of the few plant-based foods that is a complete protein, meaning it offers a sufficient amount of all essential amino acids.

 

A quiche on a whole-grain crust packed with flavor from the peppers, spinach, seasonings, and some egg yolks. In this recipe, I replaced some eggs with egg white, whole-fat cheese with cheese made from 2% milk, and heavy cream with non-fat Greek yogurt to help reduce the fat. The typical quiche has 20-25 grams per slice! Fats tend to build up quickly throughout the day, so I typically try to reduce fats in easy ways like this to help reduce overall calories in a day and keep my heart healthy.

 

Pancakes are my jam, especially when you mix in pumpkin and spice. I use a homemade whole-grain mix to reduce sodium and improve overall ingredient quality by using whole grains in place of refined grains. Have these with a lean protein of choice, such as eggs,
low-fat dairy, or Greek yogurt, for
a complete meal!
Enjoy.

 

Hey now, nachos can fit in a healthy regime! This recipe uses whole grain nachos, veggies, cilantro, and avocado. All of this is on one pan for a quick side, meal (if adding protein too), or snack- making for an easy clean-up. I like to consider this my “lazy
meal,” because it takes very little effort but still
nutritious & satisfying.

 

Do not forget, you need veggies in your life. Here is a tasty recipe that makes veggies exciting. High in fiber, complex carbs (thanks, potatoes), and vitamins + mineral for a nutritious, crisp side. Have alongside a lean protein of choice for a more complete meal or have these veggies as a snack. Feel free to mix up the veggie combination for anything in you like!

 

A warm, moist bread filled with apple and cinnamon spices! This quick bread is made with ½ the sugar as normal, lite butter, chia eggs, a little milk, whole-wheat flours, spices, and apples. For a perfect, crisp outer layer and moist inner layer, the bread is baked in a cast-iron skillet and topped with a buttery drizzle. Plus, cooking in cast iron increased the iron in our foods!! Cut into slices and enjoy along a lean protein of choice, such as eggs, cheese cubes, Greek yogurt, or a protein shake.

 

A creamy combination of protein, unsweetened almond milk, chia seeds, and your fruit of choice for a simple snack. Make them ahead of time for a quick to-go option! Chia seeds are rich in Vitamin K, fiber, and Omega-3 fatty acids.

 

A warm, moist bread perfect for the Fall season. This bread is made with pumpkin, Greek yogurt, whole-grain flours, eggs, and spices. Of course, you can throw in some chocolate chips as you wish. To help reduce the overall fat and calories (without sacrificing flavor) applesauce was used in place of oil. Cut into slices and enjoy along a lean protein of choice, such as eggs, cheese cubes, Greek yogurt, or a protein shake.

 

Who doesn’t love pumpkin pie?? Actually, my husband does not, but I do! As always, I believe all foods (even sweets) can fit into a healthy regime- of course in moderation for some things. I reconstructed a pumpkin pie recipe to offer less sugars, less calories, more whole grains, and SAME AMOUNT OF YUM! Give it a try

 

Fluffy, soft, and filled with flavor! These cookies are a family favorite and are made with pumpkin, spices, pure maple syrup, egg, whole-wheat flour, and unsweetened applesauce. No worries, I still mix in some chocolate chips (because why not??). Other than the chocolate chips, all ingredients are dairy-free; the chocolate chips can be traded for vegan chocolate chips to make the whole recipe dairy-free.

 

A perfect, Fall smoothie for that post-workout fuel! A warm combination of pumpkin, cinnamon, and spices blended until smooth and creamy. It is packed with 22 grams protein to assist with muscle recovery post workout or a quick protein source for an on-the-go meal. If you need more protein, simply use a full scoop instead of the ½ scoop. Enjoy!

 

Couscous is a tiny ball of pasta made of wheat and barley; it looks like quinoa. It is a perfect, budget-friendly complex carb for a side dish, especially when mixed with non-starchy roasted veggies, spices, and fresh herbs. This Moroccan-inspired recipe is just that!

 

Marinated tofu baked crispy and tossed in a homemade, spicy orange sauce. I enjoy using tofu from time to time, as this helps me add variety to my protein intake. I have learned that tofu takes on the taste of the things it is cooked with, thus, I thought orange “chicken” would be a good one to try with tofu!! It goes perfectly on a bed of rice and veggies.

 

Twenty-eight prepped turkey muffins made with whole grains (bulgur), ground turkey, fresh herbs, and veggies topped with cranberry sauce. Each muffin comes packed with 4.6 grams fat, 13.8 grams carbs, and 8.9 grams protein for a balanced snack or complement part of a full meal. They taste great fresh out of the oven or reheated for an on-the-go option. My husband, daughter, and I love these alongside fresh mashed potatoes and steamed veggies for dinner- then, we use the leftovers for snacks and lunches!

 

When you mix my Avocado Brownies with my Healthy Chewy Chocolate Chip Cookies, you get a HEAVENLY combination that is rich and melts in your mouth. I love both of those recipes, because they are 1) delicious sweets and 2) made with high-quality ingredients. I am a firm believer in sweets being included in a healthy regime but love finding ways to make them better for our physical health. Give this gooey chocolatey recipe a try!

 

The acai berry, native to Brazil is rich in antioxidants and good source of essential amino acids and omega vitamins. Because they are easily perishable, many companies freeze-dry the berries and turn it into a powder. The powder works perfectly to create a nutritious, creamy bowl with a blend of other antioxidant-rich berries, banana, yogurt, and milk. Adding protein helps to make this a more balanced meal that can be a quick, on-the-go option.

 

A spicy side dish that will leave your family and guests wanting more. Jalapenos stuffed with cream cheese and wrapped in bacon then grilled (or baked) until slightly crunchy! With the fat-free cream cheese & thinner slices of bacon, each popper has 5 grams protein and only 4 grams fat. I found that even turkey bacon did not lower the fat and was actually higher in sodium, so I went with the real deal. ENJOY!

 

This is perfect for meal prep. These come together in one box, can easily be assembled several at a time, and keep well in the fridge for 6-7 days. The recipe below is for 1 whole bento box, but feel free to multiply the ingredients for however many bento boxes you need. All the ingredients are easy to cook in big batches.

 

Who doesn’t love a creamy dip with fruits and crackers or a delicious spread on a warm bagel?? This is a cinnamon-packed dip made with Greek yogurt (yay probiotics), fat-free cream cheese, pure maple syrup, coconut flour, vanilla extract, and almond extract. It is pretty simple and goes a long ways.

 

A flavorful patty with a crispy outer layer and a moist center made with black beans, millet (gluten free!), fresh carrots, corn, onion, and spices. They are a wonderful, gluten-free option that pair nicely on a bun and veggies. My family actually topped them with grilled chicken, my Spicy Chipotle Pineapple Salsa, and avocado!  Each patty has 6.3 grams protein, but it is a good idea to add a little extra lean protein to make this a more complete meal. ENJOY!

 

Breakfasts and snacks can be tricky during the busy week! These prep-ahead burritos are the perfect balanced solution- made with egg, peppers, beans, and calorie-friendly wraps. They freeze well, so making this big batch ahead of time will save you time during the busy week but still allow you to have a nutritious breakfast or a protein-packed snack. Serve alongside some fruit for a complete meal

 

Orange fruits and veggies offer heaps of nutrients called carotenoids, which help to repair the cell damage that happens during workouts. Meanwhile, coconut water rebalances the electrolytes you’ve lost through perspiration and the added protein assists in muscle growth and recovery!

 

Cheesecake. Chocolate chips. Dessert! My goodness, I am already dreaming about the creamy texture and rich flavor. Sweets can fit into a healthy regime. When I can make sweets in a lower calorie or healthier way, I do. If not, I enjoy the real-deal and move on. Thanks to this recipe modification, you can indulge without going way overboard on calories though! Not to mention the Greek Yogurt is a great source of probiotics. Hello, gut health and hello calorie-friendly sweets. 

 

One skillet but tons of flavor. An easy, throw it all in kind of recipe made in just 30-minutes. White beans, onion, artichokes, sun-dried tomatoes, kale, garlic and herbs combined to bring Tuscan to your kitchen. This goes great with some crispy, garlic bread on the side for a complete meal. One serving is HUGE, packed with 15 grams protein and 17 grams fiber, leaving you full and satisfied for a long while.

 

Salsa makes everything taste better, especially when it has both a spicy kick and sweet taste. This is a warm salsa that is just the right amount of spicy with hints of sweetness and garlic. It is a one-step recipe, so it will not take long at all. My family used this as a chicken marinade and sauce topping over black bean burgers, but it goes great with chips or on tacos as well. Enjoy!

 

For those following a gluten-free regime, this one is for you!! These muffins are moist with not a ton of carbs (saving room for a fruit on the side, because carbs are still important), but still have 5 grams protein per muffin! I LOVE carbs that still offer a little bit of protein as well. Grab one of these nutty, berrilicious delicacies for breakfast or a snack. Enjoy!

 

Protein in the morning is a real booty-kicker. That is when I see people struggle the most with eating protein (myself included). Getting kids around, rushing out the door to our early jobs (because we wanted a little extra sleep…no judgement here), and having to grab a quick breakfast. BUT we all have time for our JAVA. So, what if we combined the two for a sweet, creamy protein-packed cup of java? I reveal the key to making NON clumpy protein coffee

 

A mixture of sweet and spicy made in just a short 30 minutes. Plums are a juicy fruit that are in-season during the summer months but can still be enjoyed year-round. Make the meal complete with a veggie of choice, like fresh green beans, and a whole grain!

 

Quench your thirst with water” they say. But water get’s boring. Give your water a flavor makeover with this recipe, which includes juicy tangy lemons and sweet summer blueberries. Plus, enjoy the benefits of the antioxidants and vitamins that seep out into the water!

 

Life is sort of busy, so you can’t run away to Thailand for a nice vacation. Might as well bring Thailand to you. This recipe is packed with a sweet, yet spicy curry kick that may leave you speechless! Use the leftover cooked marinade as a sauce for brown rice or red radishes, two sides that go GREAT with this chicken! You can marinate the chicken for 2-24 hours in the fridge, or you can portion out the chicken and marinade in to separate baggies and freeze for up to 3 months!

 

Pasta is always demonized, but it does not have to be! When possible, I shoot for whole-wheat pasta in my recipes- which means the bran, endosperm, and germ are all included vs refined grains where the germ and bran are removed. Whole grains are packed with fiber, B vitamins (niacin, thiamin. Folate), magnesium, manganese, zinc, and iron. Give this creamy, garlicy whole-wheat pasta a try.

 

Salmon is a source rich in protein and healthy fats, along with being an Omega-3 rockstar! Omega-3 is commonly known for its anti-inflammatory properties, while Omega-6 is known for its necessary inflammatory properties- both of which are important for the body. This salmon is easily baked in under 30 minutes, a quick clean-up, and comes with a flavorful punch.

 

We have all probably made the traditional hard-boiled eggs over the stove. But have you tried making them in the InstaPot??
It’s quick and makes the eggs easy to peel. Hard-boiled eggs are a perfect protein and fat option for an on-the-go breakfast and snack. Place alongside a carbohydrate, such as fruit or whole wheat toast, for a more complete meal.

 

I am a sucker for Italian food, especially lasagna. What I love about this lasagna is the added eggplant in place of some noodles. In my opinion, the swap for veggies helps add more balance to the meal. I also used canned tomato puree with seasonings + fresh basil in place of marinara to help reduce sodium, making this a heart-healthy choice. Give this a try alongside a salad with light dressing for a more complete meal!

 

I will never ever give up sweets because I am a firm believer in ALL foods can fit into a healthy regime!! However, I try really hard to make recipes that offer as many quality, nutritious ingredients as possible. Yes, sometimes they still have high calories, but a) it is okay to have those higher calorie sweets sometimes and b) if those calories are from nutritious sources while still meeting my mental and emotional cravings, then BOOM that’s amazing. These cinnamon rolls are egg-free, no refined sugars, and could easily be dairy free.
I also subbed half the flour for 
whole-wheat flour! Give them a try.

 

Breakfasts and snacks can be tricky during the busy week! These prep-ahead sandwiches are the perfect balanced solution- made with egg, spinach, and whole grain English muffins. The best part is they are made on ONE sheet pan, so forget all the dirty dishes. They freeze well, so making this big batch ahead of time will save you time during the busy week but still allow you to have a nutritious breakfast or a protein-packed snack. Serve alongside some fruit for a complete meal.

 

It is Farmer’s Market season, which means I have blueberries!! I am a sucker for sweets, but do not enjoy all the calories that come with them (especially if I want a BIG serving). This baked blueberry cobbler is a low(er)-calorie alternative that has less calories and sugars along with high-quality ingredients but still satisfies cravings- not to mention the added benefit from the antioxidant-rich blueberries. Try this alongside some Halo Top ice cream for the perfect sweet treat that will keep you on track with your health goals.

 

Freekeh is an Ancient 100% whole grain. Although very similar to brown rice and quinoa, it actually has more fiber – 7 grams per 1/3 cup! It is also high in iron, zinc, and calcium. This Greek salad recipe is fairly easy, allows you to try an ancient grain, loaded with flavor, and packed with veggies for a fresh taste.

 

A delicious and nutritious side dish or snack made with fresh corn, green onion, cornmeal, and whole-grain flour. These are perfect for cooking on a budget because each serving is less than $0.25! I think corn cakes taste great with some salsa and fat-free sour cream (or plain Greek yogurt).

 

Whole wheat pasta with a touch of garlic, lemon, and pan-seared shrimp. The best news is this is all created in ONE PAN! Enjoy this tasty, nutrient-packed, balanced meal without the dishes being a burden. Please note that shrimp is usually high in sodium. To keep the sodium low, look for frozen raw shrimp that has less than 200mg per serving.

 

Meatballs with a sweet and tangy twist do not get much easier than this! These are quick and made “instantly” with the famous InstaPot. I used lean ground turkey to keep saturated fats at a minimum, low sugar BBQ sauce to reduce added sugars, and organic cranberry sauce to avoid high fructose corn syrup. These are perfect alongside fresh potatoes and veggies for a complete meal!

 

The secret is being shared: how to make your own CRISPY sweet potato fries. I had the hardest time finding a way to make these crispy so resorted to Alexia Sweet Potato Fries (which are a great, easy & quick alternative but go too expensive). BUT I found the secret ingredient- cornstarch! Did you know sweet potatoes are Vitamin A rock-stars? One sweet potato offers 377% of your total recommended dietary allowance. For those of you that have kiddos, this can certainly be beneficial for their growth and eye health.

 

Sometimes we just need some sweets. This recipe is packed with sweetness and “cookie dough” in every bite. Don’t worry- your health is still a top priority. The ice cream is soft served made with frozen bananas, almond milk, maple syrup and “cookie dough” created with cashew butter, flour, syrup, and chocolate chips.

 

This is not my effort to cut out pizza.
I am a firm believer that all foods can fit into a healthy regime. This recipe was my effort to make tasty zucchini as an entrée because veggies bore me (and my husband). I paired these with garlic bread to complete the mail. I also reduced waste by using the scrapped out zucchini in my chili the next day, but it would also be tasty in a zucchini bread recipe.

Sometimes water just gets boring. Am I wrong?? So, how are YOU going to drink all your water without suffering through the plain taste? Try fruit infused water. Not only does it taste delicious, but you get all the vitamins and minerals that seep out of the fruit. The recipe below is a great combination that offers antioxidants, phytonutrients, and vitamins!

If you have never tried parsnips, you are missing out! They are a fibrous root vegetable rich in folate, vitamin C, Vitamin E, and Vitamin K. Parsnips have a sweet taste, can be found in the fresh produce section, and look like white carrots. This recipe combines the parsnips nicely with carrots and a little ginger for some heat.

Take your dips to a
whole new level with this silky,
creamy, authentic eggplant dip.
Baba ganoush pairs nicely with pita,
whole grain crackers, fresh veggies, and alongside a hearty salad.
Did you know eggplant is a rich
source of fiber, manganese (a natural antioxidant), potassium, folate, and
Vitamin C?! Enjoy.

Quinoa is a whole grain that offers not only complex carbohydrates but also
plant-based protein with all 9 essential amino acids, thiamine (B1), riboflavin (B2), B6, folate, manganese, magnesium, iron, zinc, and phosphorus.
Try these fritters with lettuce, onion baba ganoush or hummus all wrapped in a pita for a complete sandwich! For a lower carb option, just wrap in lettuce. Or have them on top of a salad or for a quick snack. Give it a go!

Chocolate. Cake. Easy. Quick.
Those are words that anyone would loveto hear!! Here is the perfect combo of rich, moist, and quick cake! My suggestionfor food prep is to pre-measure the dry ingredients in to baggies. Then, whenyou are ready to indulge, grab one ofyour baggies and simply add the wet ingredients. Super easy.

A frittata is a veggie-packed egg bake
that is popular in the Italian culture.
I like to think of it as a crustless quiche. This recipe has been adjusted to use half whole eggs and half egg whites. Doing so helps to reduce the overall saturated fat in each serving, making it a healthier approach still loaded with protein!
This recipe is easy and stores well for leftovers throughout the week.

We all know it is important to have mostly whole grains instead of refined grains. Have you varied your grain sources and researched the different grains? Are you familiar with Teff?? Teff is a GLUTEN-FREE whole grain native to the Horn of Africa, which is modern day Ethiopia & Eritrea. It is rich in insoluble fiber & iron. It even has 6 grams protein per ¼ cup! I was able to find Teff, the Bobs Red Mill brand, at my local Fresh Thyme Market. Stuff these crepes, roll’em up, and be
on your way.

Pancakes and waffles are my jam. In fact, my whole household digs them. We try to watch our sodium and eat quality foods with quality ingredients in this household, especially since we have a little one. Premade mixes are full of sodium. Also, they are usually refined grains. This homemade mix solves those problems; not near as much sodium and made with whole grains! The recipe makes a big batch that you can store in an airtight container.

Are brownies on the list for this week? If they aren’t, then you need to add them! Like…NOW! No worries, these easy brownies will leave you guilt free.
Enjoy the healthy, unsaturated fats and no refined sugars. The brownies are also gluten-free for those who follow a GF regime. Not to mention one square is
super thick, dense, and moist.
Who knew brownies could be so tasty
and nutritious?!

This is a great combo of sweet and
spicy- with a hint of coconut. My husband
is a coconut hater and actually enjoyed this! Feel free to use another fish besides tilapia. Tasty options could be cod,
mahi mahi, or salmon.

Veggies are always better roasted- at least in my opinion. The combo of cumin and turmeric gives this cauliflower a delightful spice. Have this alongside your favorite lean veggie and complex carbohydrate for a complete meal. Enjoy!

We all know it is important to have mostly whole grains instead of refined grains. Have you varied your grain sources and researched the different grains? Are you familiar with Teff?? Teff is a GLUTEN-FREE whole grain native to the Horn of Africa, which is modern day Ethiopia & Eritrea. It is rich in insoluble fiber & iron. It even has 6 grams protein per ¼ cup! I was able to find Teff, the Bobs Red Mill brand, at my local Fresh Thyme Market.
This recipe is super FAST and
easy using the InstaPot.

 

Finding ways to make sweets with whole foods and quality ingredients is one of my favorite things to do. These chewy cookies are for EVERYONE; dairy free for those who are lactose intolerant, gluten free for those with Celiac, and vegan for those
who follow a vegan regime.
I know what you’re thinking- probably
taste like cardboard. Think again!
Chewy. Chocolatey. DELISH.

 

A Nashville favorite made easily in your kitchen with quality ingredients and about half the calories. It is the perfect combo of sweet and spicy- served perfectly with roasted veggies and a whole
grain of choice.

 

Falafel is a crisp Mediterranean staple that is made with chickpeas, fresh cilantro, parsley, onion and seasoned to perfection! Chickpeas are a plant-based protein source, and when paired with my Tzatziki sauce, you will get 14 grams of protein in one serving. Wrap in pita or toss it in a salad!

 

Let us have a serious talk- bread is not BAD. In fact, there are many ways we can alter a bread recipe to help make it more nutritious for us. This recipe is made with a whole grain flour, bananas and honey as a sweetener, and protein powder for a little extra protein. Try a slice alongside Greek yogurt or hard-boiled egg for a tasty breakfast or snack on the go.

 

Cannot go wrong with chocolate! This recipe was created to reduce the sugars in pudding for my father-in-law who has diabetes. A typical pudding recipe is packed with calories and table sugar, whereas this recipe helps cut down on those sugars, fats, and overall calories. We replaced some of those sugars with fresh fruit to offer more nutrients instead of “empty calories” Make several in advance for grab and go treats throughout the week.

 

A veggie side packed with a fresh, savory flavor. Try this alongside some of your favorite Mexican entrees or as a snack. This recipe makes a bunch; so, be prepared for leftovers. Consider repurposing the leftovers for stuffed bell peppers, part of a taco filling, or to have for snacks for the rest of the week.

 

Sometimes water just gets boring. Am I wrong?? So, how are YOU going to drink all your water without suffering through the plain taste? Try fruit infused water. Not only does it taste delicious, but you get all the vitamins and minerals that seep out of the fruit. The recipe below is a great combination that offers antioxidants, phytonutrients, and vitamins!

 

Research shows tart cherries repair muscle damage, alleviate soreness, and even help you get a good night’s rest (they contain the sleep hormone melatonin). And turmeric also acts as an anti-inflammatory, easing muscle and joint aches.

 

A true Mediterranean favorite
is the famous tzatziki sauce; you know,
the sauce you get on a gyro?!
This is it!! This sauce is a protein rich source with high quality ingredients. It pairs nicely with warm pita or raw veggies for a snack, on a gyro, or alongside falafel.

 

I am all about the slow cooker because you whip something up quick, toss it in the slow cooker, and forget about it- making it
easy to go about your busy day.
These stuffed peppers work perfectly
with the slow cooker! Enjoy!

 

Sweet potatoes are a tasty and nutrient dense complex carbohydrate option.
They are packed with Vitamin A, fiber,
and potassium. I like to bake multiple potatoes at a time, so I have enough
for the meal and leftovers Enjoy!

 

Breakfast and snacks are usually two meals I see many struggle with, simply because they are usually on the go. Or these are the two meals people struggle to get protein. These egg bites are a solution to the problem; make a batch ahead of time and grab them throughout the week for your snack or breakfast!