Category Archives: Nutrition

Egg Muffins

Guilt free breakfast on the go, or a midday work snack to help avoid temptation! 11998937_842631232517131_1273193101525218428_n

  • Eggs / Egg white/ Egg beaters
  • Fresh Veggies of your choice (spinach, pepper, onion, etc.)
  • Cooked meat (turkey sausage, turkey bacon, etc.)
  • Shredded Cheese
  • PAM nonstick spray

Use nonstick spray on muffin tin. Add veggies and lean meat (chopped small) to each muffin tin, top with raw egg. Sprinkle on a little shredded cheese and bake @ 350 for 20-25 mins. Reheat in the micro for 30 seconds and enjoy!!

Creamy Spicy Avocado Sauce (for Zoodles of course)


  • 1 Avocado
  • 1 Garlic Clove
  • 1 Tbsp EVOO
  • 1/2 Lime, squeezed for juice
  • Salt & Pepper to taste
  • 1/2 Fresh Jalapeno
  • 2 Green Oinions
  • 2 Tbsp water (or pasta water)
  • A pinch fresh cilantro

Spiralize zoodles, and set them to the side; or cook your pasta according to package instructions, reserve 2 tbsp pasta water.

In a blender, add avocado, garlic, EVOO, lime juice, salt, pepper, jalapeno (remove seeds), green onion & 1-2 tbsp. water. Blend until smooth. Add more water if you like thinner sauce. Toss zoodles/pasta in sauce until covered, toss in cilantro, and simmer on medium high heat until warmed all the way through.

This goes great with shrimp or Cajun salmon (as pictured)!

Original Recipe: @naivecookcooks

Spiralized Zucchini Noodles …with everything!


I purchased a $10 spiralizer online with many doubts…. would it

work? Will I like zucchini “noodles”? Will I really be fooled into thinking I am eating pasta? Well, the results are in, and I am now OBSESSED with my spiralizer and ZOODLES!!!


I typically spiralize 3-4 small/medium zucchini. I initially went and

Premium Slicer
Premium Slicer

bought the biggest fattest zucchini I could find, thinking they would make more zoodles quicker, but I figured out fast that I’d then have to trim down the girth of the zucchini to fit in this tiny spiralizer. Don’t make that mistake like me. Anyways, wash your zucchini and spiralize away! Within minutes you will have a healthy bowl of zoodles to toss in pesto, alfredo, marinara, etc!zoodle


Toss the zoodles in a frying pan with pesto on medium/high heat for a few minutes. Once zoodles are coated in pesto and heated up you’re ready to eat! (Literally, just minutes!) We like to add ground turkey & parmesan on top, or my favorite combo, a side of steak! Yum!!! (The pesto recipe is posted in a previous post!)

Turkey burger pesto zoodles
Turkey burger pesto zoodles

Also makes for great cold salads with some spiralized carrot and anything else your little heart desires!

Crock Pot Turkey Quinoa Sweet Potato Chili

IMG_0408This is a delicious spin on chili! It’s rich, a little sweet, and super flavorful. This is a great dish to make and enjoy effortlessly all week long. It also satisfies that comfort food craving.


  • 1lb ground turkey
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • salt and pepper
  • 3 cups chicken broth (plus extra for reheating)
  • 28 oz can crushed tomatoes
  • Small can diced tomatoes (optional)
  • 15 oz can baked beans (I like sweet baked beans)
  • 1 cup uncooked quinoa, rinsed
  • 1 large sweet potato (about 1lb,) peeled and chopped small
  • 2 tablespoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/4 teaspoon red chili pepper flakes

Toppings: shredded cheese, onion, avocado etc.

Add ground turkey and onion to a large skillet over medium-high IMG_0411heat. Season liberally with salt and pepper then cook until no longer pink, breaking turkey up as it cooks. Add garlic and cook a little longer, then put in a 6 quart crock pot. Add remaining ingredients, except toppings, into crock pot then cook on high for 3 hours, or low for 5-6 hours, or until sweet potatoes are tender. Serve with toppings. You can add more chicken broth when reheating.

Original Recipe: Here


Spinach Pesto (Nut free)


4 cups spinach 2 cups basil 2 cloves garlic 1 tablespoon lemon juice 1/4 cup Parmesan cheese 1/2 teaspoon salt 1/2 teaspoon black pepper 1/3 cup olive oil

Place the spinach, basil, garlic, lemon juice, parmesan cheese, salt, and pepper in a food processor, blender…or if you’re like me, the baby bullet. Blend for 30 seconds (in a perfect world), or as long as needed to grind up all the greens. Turn off the blender and scrape the concoction off the sides to make sure everything is evenly mixing. Then turn the blender back on and slowly stream in the olive oil, continue to blend until smooth & creamy.

Pesto ZoodlesThis flavor packed galicy pesto goes great with zoodles, pasta, veggies, chicken, fish, etc. Store the pesto in a jar or container with a tight fitting lid in the fridge for up to 2 weeks…or eat it all in just a few days like my family! You can also freeze it in small portions to defrost as you need it!

Yields: about 1 cup pesto

Original Recipe: Here

Honey Sriracha Crock Pot Shredded Chicken

FullSizeRenderI am absolutely in love, possibly slightly obsessed, with this easy 5 ingredient Honey Sriracha Shredded Chicken. The crock pot does all the work, and you get to enjoy this spicy-sweet perfectly cooked shredded chicken breast. Let’s begin…


  • 4 chicken breasts (4oz each)
  • 1/3 cup tamari (or coconut aminos or soy sauce)
  • 1/3 cup honey
  • 1/3 cup sriracha
  • 3 minced garlic cloves

Place cleaned whole chicken breasts in your crock pot (slow cooker). Then spread minced garlic over top– don’t worry, as it cooks the flavor will mix with all the juices and spread around. Set crock-pot to high heat and cook for 2.5-3 hours, or until the chicken is fully cooked and easily shredded. Drain liquid from cooked chicken (save if you can make use of garlicy chicken stock). Then, shred chicken with 2 forks. Make sauce by mixing together soy sauce/coconut aminos/tamari, honey, and sriracha. Pour on top of shredded chicken and mix evenly. If you like super spicy, add more sriracha sauce. If you like “saucy” just make a larger batch, it’s easy since it’s equal parts 1:1:1.
Serve with brown rice & steamed broccoli, with mashed sweet potato & asparagus, or serve chilled on a bed of fresh spinach salad.

Original Recipe: Here

Turkey Quinoa Meatloaf

This is a fun recipe when you’re really missing comfort food. A light, fluffy, and mildly sweet & spicy meatloaf.  It pairs great with mashed cauliflower or sweet potato mash.IMG_0267


  • 1/4 cup quinoa
  • 1/2 cup water (or chicken broth for cooking quinoa)
  • 1 teaspoon olive oil
  • 1 small onion, chopped
  • 2 -3 garlic cloves, minced
  • 1 (20 ounce) package lean ground turkey
  • 1 tablespoon tomato paste
  • 1 tablespoon sriracha (or more if you like spicy)
  • 2 tablespoons Worcestershire sauce
  • 1 egg
  • 1 1/2 teaspoons salt
  • 1 teaspoon ground black pepper

Sauce Topping (Optional):

  • 2 tablespoons brown sugar
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon water

First, cook quinoa according to package instructions, so you can set it aside to cool. Preheat an oven to 350 degrees F (175 degrees C). Chop onion and garlic. Heat the olive oil in a skillet over medium heat. Stir in the onion, cook until the onion has softened and turned translucent, about 5 minutes. Add minced garlic and cook for another 1-2 minutes– Remove from heat to cool. In a large bowl, mix the turkey, cooked/cooled quinoa, onions/garlic, tomato paste, sriracha, 2 tablespoons Worcestershire, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Shape into a loaf on a foil lined baking sheet. Optional topping: Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Drizzle over the top of the meatloaf. Bake in the preheated oven until no longer pink in the center, about 50 minutes. Note: An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Let the meatloaf cool for a few minutes before slicing. Enjoy!!

Original Recipe: Here


Southwest Spaghetti Squash



  • 1 medium spaghetti squash
  • 1 Tablespoon olive oil
  • 1/2 red onion, chopped
  • 2 garlic cloves, minced
  • 1 jalapeno pepper, chopped small
  • 1 red bell pepper, chopped
  • 1/2 Tablespoon ground cumin
  • 1/2 Tablespoon oregano
  • 1/2 Tablespoon chili powder
  • Kosher salt
  • Black pepper
  • 1 (15 oz.) can black beans, drained and rinsed
  • 1 cup frozen corn, thawed
  • 1/2 cup freshly cilantro, torn/chopped
  • 1 Lime, to be squeezed


  • Shredded cheddar cheese (optional)
  • More cilantro for garnish
Southwest Flavors
Southwest Flavors



Preheat oven to 375 degrees F.

Cut squash in half long ways (they are very hard so take your time! Oh, and a serrated knife works great). Spoon out the seeds and discard. There are many ways to cook a spaghetti squash, I always go with one of these two. 1) Cover baking sheet with tin-foil and non-stick spray. Place squash cut-side down and bake. 2) Use slightly deeper dish, place squash cut-side down, and add enough water to cover the bottom—this steams the squash. Bake about 40 minutes, until “fork tender,” when you can easily pierce the outside. Both methods work about the same, but I like the flavor of method #1. Once cooked, scrape the spaghetti squash flesh with a fork (from outside towards the center) creating the “spaghetti.”

In a large skillet, heat oil over medium-high, add onion, garlic, jalapeno and red bell pepper. Sauté 2-3 minutes. Stir in cumin, oregano, chili powder, and salt & pepper–mix well. Stir in beans, corn, cilantro and lime juice–mix well. Add the “spaghetti”—keep outer shell if you want to “stuff” & serve. Or, if you’re eating this as a side it pairs great with lean ground turkey flavored with the same dry seasoning, garlic, onion, and red pepper.

If you want to stuff & serve, set oven to broil (high). Stuff each squash half with mixture and top with grated cheddar. Broil until cheese melts and gets brown, 1-2 minutes—don’t leave unattended long or you will make fire balls!

Sprinkle with remaining cilantro and BOOM! Time to enjoy!


Original Recipe: Here


Mash My Cauliflower

That title almost sounds a little vulgar, like something you yell after you get cut off in traffic, “MASH MY CAULIFLOWER, MAN!!” Ok, maybe not, but mashed cauli certainly makes a great healthy side-dish! And it’s easy and tasty. 


  • 1 head cauliflower
  • 3-5 garlic cloves
  • Black pepper
  • Sea salt (optional)


Wash & cut apart 1 head of cauliflower into small chunks. Place it in a large pot (with lid). Add about an inch of water to the bottom and bring to a boil, cover with lid & let it steam. Once cauliflower is tender-to-fork (takes about 15 minutes) drain the water and place the cauliflower in a food processor, blender, or bowl to hand mash– add pepper, minced garlic and a dash of sea salt (optional) and blend. The food processor and blender makes a smooth texture, while hand mashing leaves it slightly chunky as pictured. Feel free to explore variations of this recipe, like adding chives, basil, or a scoop of sour cream or cottage cheese—just remember, you’re making a HEALTHY alternative to traditional mashed potatoes, so try not to overdo the extras!! Enjoy!

Click on to see the nutrition facts for 1 cup of cooked cauliflower.

Pumpkin Pancakes

Pumpkin Pancakes:


  • 1/4 Cup 100% Pure Pumpkin Puree
  • 2/3 Cup Dry Oats
  • 1 Whole Egg & 1 Egg White
  • 2 Tbsp Low Fat Cottage Cheese
  • A dash of Vanilla Extract & Cinnamon


Put all ingredients in a food processor or blender and mix until smooth. Use nonstick spray & cook like regular pancakes. Add favorite toppings & enjoy!!  I like to top them off with pumpkin spice & 100% pure maple syrup, yum!