Monday, February 10, 2014

Lentil and Brown Rice Salad

1/4 cup brown rice
1/2 cup cooked lentils
Sun dried tomatoes or fresh tomatoes
1 tsp garlic
2 tbs olive oil
Salt and pepper to taste
Fresh squeezed lemon juice

Toss all ingredients together and enjoy!

Sweet Potato Recipes

~Sweet Potato Chips or Fries~

1-2 large Sweet Potatoes peeled or scrubbed and sliced 1/8 inch thick
1-2 tbsp EVOO
1/2 tsp Sea Salt
Paprika and Cumin (optional)

Preheat oven to 400
Drizzle sweet potato slices with oil and salt.
Toss in a bowl or baggie.
Spread a single layer on baking sheet.
Bake until lightly brown, about 20-25 minutes, flipping half way through.
Cool and serve!

Toasted Pumpkin Seeds

Raw pumpkin seeds
Sesame oil
Sea salt

Toss everything together.
Bake for about 5 minutes.

Cucumber Salsa

2 cucumbers peeled
1 colored bell pepper (orange, red, or yellow)
2 jalepenos ( seeded)
2 cloves garlic
1/2 onion
1/2 bunch cilantro (optional)
1/4 cup plain low fat greek yogurt
1/2 lemon
1/2 lime
Dash of chili powder
Dash of cumin
Dash of salt and pepper

Use a food chopper or processor to chop cucumbers, bell pepper, jalepenos, garlic, and onion into small little bits. 
Combine greek yogurt and the juice from lemon & lime. 
Add chili powder, cumin, salt & pepper. 
Mix up & pour over veggies.

Stuffed Mushrooms

8 oz lean ground turkey
Mrs. Dash Seasoning
1/8 cup Tomato sauce
Whole mushrooms
Low fat mozzarella or feta cheese


Preheat oven to 400
Brown ground turkey on a skillet with seasonings.
Toss in tomato sauce. 
Break off the stems on the mushroom tops.
Use a spoon to dip out some more space. 
Spray the pan with cooking spray
Stuff the mushrooms with the turkey mixture. 
Sprinkle cheese over the mushrooms. 
Bake in the oven for 15 min. 

Spaghetti Squash Recipes

***Options to cook Spaghetti Squash:

Cooking Whole:
1) Pierce the shell of the spaghetti squash with a fork or knife. 

2) Microwave on High for 12 minutes. OR place in a shallow baking pan. Bake at 375 for one hour.

3) Set aside to cook until cool enough to handle. Slice in half lengthwise; remove the seeds. Use a fork to pull the flesh of the squash away from the shell and place into a large bowl; fluff with the fork to separate the strands as much as possible.

Cutting in Half:
1) Cut in half (lengthwise) or quarters. Scrape out the seeds.

2) -Microwave 6-8 minutes (let stand a few mins afterwards). OR Bake rind side up about 30-40 mins at 375. OR Boil 20 minutes or so.

3) Set aside until cool enough to handle. Separate strands by running a fork through in the 'from stem to 
stern' direction.


~ Spaghetti Squash Primavera ~


1 spaghetti squash
2 tbs EVOO
1 chopped onion
1 minced garlic
1 large chopped zucchini
1 green chopped bell pepper
1 tbs dried Italian herb seasoning
Fresh ground pepper to taste
1 1/2 cups chopped tomato
3/4 cup crumbled feta cheese


2) Heat the olive oil in a large skillet over medium heat. Cook and stir the onion in the hot oil until just tender, about 3 minutes. Add the garlic and continue cooking and stirring another 3 minutes. Stir the zucchini and green bell pepper into the mixture; season with the Italian herb seasoning and black pepper. Pour the tomatoes into the skillet. Continue cooking just until the tomatoes are warmed, 3 to 5 minutes. Add the squash to the skillet and toss until evenly mixed. Sprinkle with the feta cheese and toss again to serve.

~Baked Cottage Cheese Spaghetti Squash~

1 Spaghetti Squash
Spaghetti sauce (organic or homemade)
Cottage cheese
Parmesan (Optional)

Bake Spaghetti Squash
Top with Spaghetti Sauce, Cottage Cheese, Parsley and Parmesan

~Sloppy Joe Spaghetti Squash~

1 spaghetti Squash
1 tbs olive oil
1 1/2 pounds lean ground turkey meat
1 (15 oz) can tomato sauce, no sugar added
1/2 cup clean ketchup (ex. OrganicVille brand)
1 tbs garlic powder
1 tbs onion powder
1 medium green bell pepper
1 medium red bell pepper

Cook Spaghetti Squash.
Put your olive oil in a large pan, add the turkey meat and cook over medium heat.
Once the meat is cooked, add everything else. Stir until well blended and heated through.

~Mexican Spaghetti Squash~

1 spaghetti squash, cooked and removed from skin
1 pound lean ground turkey *Optional
1 medium onion, diced
1 large green bell pepper, deseeded and diced
1 (15 ounce) can black beans, drained and rinsed
1 cup frozen sweet corn
2 small tomatoes, deseeded and diced
2 jalapeƱos, deseeded and diced
½-1 cup of plain nonfat Greek yogurt
1 package of Mrs. Dash taco seasons
Shredded cheese / veggie shreds (melt like cheese) if desired

Preheat oven to 350F. 
Mix everything together.
Put all ingredients in a baking dish and bake, covered with foil, for 30 minutes. 
Remove foil and add cheese/ veggie shreds if desired, continue baking for another 15 minutes until cheese is bubbling and brown on the edges. 
Let sit for 10-15 minutes and serve.

French Toast Casserole

6 cups cubed whole grain bread
8 egg whites
1 1/2 cups unsweetened almond milk
1/4 cup pure maple syrup
1 tsp vanilla
1 tsp almond extract
1 tsp cinnamon

Optional Toppings:
Chopped Nuts
Greek Yogurt
Dark Chocolate Chips

Preheat oven to 350
Place bread in sprayed casserole dish. 
Combine all ingred except toppings.
Pour over top and allow it to soak for 30 min.
Sprinkle with toppings.
Bake for 45 mins. 

Overnight Oatmeal Recipes

~Brownie Batter Overnight Oatmeal~

1 cup old fashioned oats
1 cup unsweetened Almond Milk
1/2 cup plain low fat Greek Yogurt
2 tbs unsweetened cocoa powder
2 tbs stevia
1/4 cup protein powder, Shakeology, or additional oats

Optional Ingredients:
1-2 tbs Flax Seed
1-2 tbs Chia Seed
1-2 tbs Wheat Germ
1-2 tbs Bee Pollin 

Optional Toppings:
Chopped nuts
Dark Chocolate Chips

In a small bowl, mix all of the ingredients together. 
Divide between 2 small bowls, mugs, or mason jars. 
Cover and refrigerate overnight - The oats will soften and absorb the liquid. 
Top with chopped nuts, fruit, dark chocolate chips, etc! 

Enjoy cold, or microwave for 30-60 seconds to enjoy warm!

Sunday, February 9, 2014

Shakeology Pancakes - NO Pancake Mix Needed

1 scoop of Chocolate or Vanilla Shakeology 
3 tablespoon of egg whites 
Splash of water
Half of packet of Stevia (Optional)

Optional Toppings:

Tblsp Raw Honey or Agave Nectar 
Natural Peanut Butter 


Mix Egg whites, Shakeology, water, and Stevia. 
Cook on Medium heat.
Top with flavoring.

Friday, February 7, 2014

Kale, Spinach, Artichoke Dip

2 cups Plain Greek Yogurt
1 carrot
2 cups kale
2 cups spinach
1/2 cup marinated artichoke hearts
1/4 onion
2 tbsp minced garlic
1 tsp salt
1/2 tsp black pepper
2 tbsp honey

Mix together and DIP veggies or a healthy whole wheat chip or bread.

Cauliflower Crust Pizza


1 cup cooked, grated cauliflower
1/4 cup mozzarella cheese

1/4 cup parmesan cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/4 tsp garlic salt
Olive oil (optional)
Pizza sauce
Fat Free shredded Mozzarella cheese
Other additional toppings of your choice
*Take 1 large head of cauliflower, remove the stems and leaves, and chop the florets into chunks. Either add to a food processor and pulse just until it looks like powdery 'snow' (about 30 seconds). Or, you can grate the cauliflower with a cheese grater.
Place cauliflower in a microwave safe bowl, and cover. Microwave for 4 minutes. Cool for a bit. Once cooled, wrap it in a dish towel and wring it out, or put in a strainer and squeeze water out. This makes it chewy instead of crumbly.
*To make the pizza, preheat the oven to 450. Spray baking sheet with non-stick cooking spray.
In a medium bowl, combine the cauliflower, cheese, salt, oregano, garlic powder and egg together. Mix up - hands tend to work best. Transfer to the cookie sheet, and shape into a 9-inch circle. Pat down throughly, nice and tightly. Not too thick or too thin. Brush the crust with olive oil to help it brown in the oven.
Bake at 450 degrees F for 9-12 minutes, until the crust is browned and cooked through the middle.
Remove the crust from the oven, add your sauce and toppings. Place back in oven until the cheese is melted and bubbly. 
Allow the pizza to cool slightly before serving.

Toasted Oven Chickpeas

1 - 15.5 oz. can of Chickpeas (Garbanzo beans)
1 tsp. garlic powder
1 tsp. onion powder
salt/pepper to taste
olive oil, for coating chickpeas

hot sauce or other spices (curry)

Pre-heat oven to 400
Drain, rinse, and pat dry the Chickpeas
In medium sized bowl, toss Chickpeas in olive oil
Add spices/ salt & pepper and coat Chickpeas thoroughly
Spread out on a baking sheet
Place in the oven for 40-50 mins. - Stirring around the Chickpeas every so often to ensure proper browning.
Remove from oven and let cool entirely before eating.

Oatmeal Cupcakes

 Quick, Easy, Convenient, and Mess FREE!  Throw a few into a lunch box, along with some peanut butter and fruit and you have a complete breakfast to go!

5 cups rolled oats
2 1/2 cups ripe mashed banana
5 stevia packets, or a drizzle of honey, agave, or pure maple syrup
2 1/3 cups water or milk
1/4 cup plus 1 tbsp coconut oil or olive oil
2 tsp pure vanilla extract
1 tsp salt
Option to add 2 eggs

Optional add ins: 
Mini chocolate chips
Natural Peanut Butter or PB2
Shredded coconut
Chopped nuts
Ground flax or wheat germ
Raisins or other dried fruit

Preheat oven to 380 F, and spray muffin tin with cooking spray or use cupcake tins. In a large mixing bowl, combine all dry ingredients and stir very well. In a separate bowl, combine and stir all wet ingredients (including banana). Mix wet into dry, then pour into the cupcake tin. If using toppings, add them onto the tops of muffins now. If using fresh or frozen fruit, drop it down into the batter now. Bake 22-26 minutes, or until a toothpick in center comes out clean. Cool and enjoy or freeze in gallon freezer bags.

Perfect Quinoa

Quinoa is a SUPER FOOD, a protein-packed grain that is a wonderful base for all types of delicious add ins! Perfect side for any meal!

1 cup Quinoa (I prefer pre-rinsed)
1 3/4 cup Water
Sea Salt

Rinse quinoa in a strainer if it's not pre-rinsed.
Add quinoa and water to pan.
Heat on High, bring to a boil, lower heat, and cover.
Cook until all liquid is absorbed.
Turn heat off and place paper towel between the pot and the lid.
Let quinoa sit for 5 mins before fluffing with a fork.

Baked Kale Chips

1 bunch of Kale
1-2 tbsp EVOO
Sea Salt

Sprinkle with Parmesan, Asiago or your seasonings of choice.

Dry kale on paper towel or salad spinner
Preheat oven to 325
Add Olive Oil to Kale
Sprinkle Sea Salt 
Lay out flat on pan
Bake until crisp (about 15 mins)

Cinnamon Apple Chips

2 tsp ground cinnamon
2 large apples
2 tsp pumpkin spice Optional

Preheat oven to 250
Thinly slice two apples
Arrange in a single layer on baking sheets
Sprinkle with cinnamon
Bake, turning every half hour until dry (About 2 hours)
Remove and transfer to cool

Peanut Butter Yogurt Fruit Dip

5 oz Plain Greek Yogurt
2 Tbsp Natural Peanut Butter or PB2
1 Tbsp Honey
Dash of Cinnamon

Mix it all up!

Greek Yogurt Mix

Plain Greek Yogurt
Homemade Granola

Optional add ins:
Peanut Butter
Raw Honey or Agave Nectar
Almond Slivers
Chocolate Chips

Peanut Butter Banana English Muffin

Complete Healthy Breakfast or Snack.

*Complex carbs: 
Ezekiel English Muffin
*Lean Protein:
Natural Peanut Butter, Almond Butter, or PB2

Drizzle of raw honey or agave nectar

Banana Pancakes

1 large banana, mashed (should be around 1/3 to 1/2 cup when mashed)
2 eggs

Optional Add Ins:
1/8 tsp baking powder (To make them fluffier)
2 tbsp nut butter or  pb2
1/4 tsp ground cinnamon
1/4 cup blueberries/ raspberries/ chopped nuts
2 tbsp mini chocolate chips

Mash banana and add egg.
Mix in any non chunky add in's that you want.
Heat a non stick skillet and lightly spray with oil. Tun the heat down to medium-low.
Pour a circle of batter into the pan (About 1 or 2 tbsp of batter per pancake).
Cook until golden brown on the underside (around 1 minute).
Sprinkle on any chunky ingredients (e.g. chocolate chips, fruit, nuts, if using).
Then use a spatula to flip and cook until golden brown on the other side (30 seconds to 1 minute).