Looking for a last-minute, healthy appetizer for your 4th of July Party!? Make this super easy, delicious, and berry healthy Red, White, and Blue Berry & Brie Flag Appetizer that is sure to be a crowd-pleaser! The best part is you will be happy knowing that you are serving your loved ones nutritious whole foods! Now that's something to celebrate!
Healthy Eating
Recipe Feature: Chicken and Brown Rice Casserole (Gluten Free)
RecipeCommentIf you are meal prepping for the week and craving a hearty casserole dish (without the excess calories and high saturated fat & sodium content) then I have the perfect Chicken and Brown Rice Casserole for you! Check out the simple recipe for this delicious and satisfying casserole dish that will fill you with wholesome nutrients and childhood memories of your grandma's famous casserole!
Recipe Feature: Homemade Peanut Butter & Chocolate Chip Protein Bars
RecipeCommentI love to travel, but I do not love airports or the usual airport food! When I do travel, I always make sure I bring my own healthy snacks for the plane ride and stock up my suitcase with my favorite go-to meals on-the-go! I am traveling this week and I thought this would be a perfect opportunity for me to share this Homemade Peanut Butter and Chocolate Chip Protein Bar recipe with you!
Recipe Feature: Shrimp and Zoodle Brown RIce Pad Thai
RecipeCommentIt's Sunday!! That means it's time for this week's Recipe Feature and I am so excited to share my delicious (healthy) spin on Peanut Sauce and how to increase your vegetable intake and still enjoy a hearty Pad Thai! Here's the super simple recipe for a quick, hearty, and healthy dinner you can make this week!
Recipe Feature: Cocoa Banana Chocolate Chip Muffins (Flourless)
RecipeCommentFebruary has been a month full of celebrations! While I love celebrating others (and eating chocolate), I don't love the empty calories and questionable ingredients in most baked goods and desserts. That makes for a perfect opportunity to test out a new recipe that I have been working on for Cocoa Banana Chocolate Chip Muffins! And let me tell you, they were a hit!
Recipe Feature: Baked Butternut Squash Casserole
RecipeComment2016 is indeed a NEW YEAR! And I am embracing all things new this year with open arms! While my New Year journey thus far has been nothing short of an awakening, perhaps my most favorite "new thing of 2016" is tasting new recipes and I think I have found my most favorite recipe to date! Check out this Featured Recipe for Baked Butternut Squash Casserole!
Meal Makeover: Healthy Crockpot Buffalo Chicken Dip
RecipeCommentIt's SUPER BOWL SUNDAY!! Even though my beloved New England Patriots did NOT make it to the Super Bowl this year, the show (game) still must go on. To tell you the truth, I am more excited about the delicious food that will be at the Super Bowl Party we are going to tonight, especially since I am bringing my famous (healthier) Crockpot Buffalo Chicken Dip! Here's the super easy recipe!
Meal Made in Minutes: Healthy Buffalo Chicken Dip
RecipeCommentNow that you are recovering from a fun-filled weekend, you may be struggling to get yourself together and meal prep for the work-week ahead. Have no fear! I have the perfect recipe for you to whip up a quick and healthy meal that will keep you full and satisfied all week long (and makes for an awesome Super Bowl Sunday Crockpot appetizer to share with your family and friends next weekend)!!
Meal in Minutes: Cinnamon Bliss Balls (Gluten-Free & Vegan)
RecipeCommentAnother "energy bite" or "bliss ball" recipe.... just what you need, right? The answer is YES! And this recipe may be just what you need to get you through the week ahead! The perfect combination of cinnamon, peanut butter, and dark chocolate in a bite-size ball of BLISS! And you can make it under 5 minutes with no baking required!
Meal in Minutes: No-Bake Dark Chocolate & Peanut Butter Cup Bark
RecipeCommentThe Holidays may be over, but that doesn't mean that you won't have any more parties, celebrations, or last-minute house guests to entertain in the New Year. Need a super quick dessert idea for a last-minute party? Have no fear! I have this super easy recipe for a No-Bake Dark Chocolate & Peanut Butter Cup Bark that will be a huge hit for your family and friends! (And they won't even know that this is a healthier version of a favorite dessert)!
Meal Made in Minutes: Chocolate Peanut Butter Protein Mug Cake
RecipeCommentChristmas Eve with my family and Christmas Day with my in-laws was the perfect combination of love, laughter, and cheer and I so enjoyed the much-needed R&R over the last few days. I also enjoyed the comfort and convenience of my mom's kitchen and the downtime to experiment with a new meal in minutes. This week's delicious meal is made and ready in under five minutes, is full of protein, and tastes just like a mini chocolate and peanut butter cake!
Meal Makeover: Wholesome Turkey Mac & Cheese (Gluten Free)
RecipeCommentWhile it is wonderful to share quality time and our favorite meals with our loved ones, it can be rather difficult to eat healthy during the Holidays. I was craving good ol' Mac & Cheese, but I did not want to eat a boxed version full of processed foods, sodium, and saturated fat (think Easy Mac). My solution? Homemade Mac & Cheese made with whole ingredients and completely Gluten Free (and delicious)!
Meal Made in Minutes: Siggi's Pumpkin Spice Overnight Oats
RecipeCommentWhether you are traveling to visit family or hosting Thanksgiving Day at your house, I doubt you will have much free time to make non-Thanksgiving meals this week. Have no fear! I have the perfect non-Thanksgiving, yet Fall-flavored recipe for your next breakfast! And it takes less than 5 minutes to make and is sure to curb your Pumpkin cravings as you day dream about your grandmother's famous Pumpkin Pie on Thanksgiving Day!
Meal Makeover: Nut Butter Pumpkin Muffins (Guilt-Free and Gluten-Free)
RecipeCommentMeal Made in Minutes: Pumpkin Spice Smoothie Bowl
Recipe1 CommentMeal Made in Minutes: Pumpkin Pie Protein Overnight Oats
RecipeCommentHappy Sunday, my friends! And this Sunday is especially happy since I am going to finally meet my best friend's new baby boy!! I have been counting down the days until today and have been anxiously awaiting my chance to go visit the little munchkin since he was born three weeks ago!
I have been so focused on this coming weekend that I totally forgot about the first day of Fall! Now it may not feel like Fall here in Tampa, but PUMPKIN is officially in season and I have one of the best breakfast recipes with pumpkin that I am sure you will FALL in love with (pun intended)!
The best part is that this recipe takes minutes to make the night before and your breakfast will be waiting for you when you wake up!
This week's Meal Made in Minutes: Pumpkin Pie Protein Overnight Oats
Ingredients:
- 1/3 cup Rolled Oats (I used Gluten-Free Rolled Oats)
- 2 tbsp. (1/2 scoop) Vanilla protein powder (I used Bio Chem Vegan Vanilla)
- 1/8 tsp All Spice
- 1/8 tsp Nutmeg
- 1/8 tsp Cinnamon
- 1 packet Stevia (or 1 tbsp natural sweetener of choice, like Maple Syrup, Honey, Agave...)
- 1/4 cup pure pumpkin puree (I used Libby's 100%)
- 1/4 tsp vanilla extract
- 2/3 cup Unsweetened Vanilla Almond Milk (I used Almond Breeze)
Instructions:
- Combine all ingredients in a Mason Jar (or Tupperware with a lid) in the exact order listed above and mix well with a spoon (or place lid on the container and shake well to combine all ingredients).
- Place in the refrigerator overnight (or for at least 4 hours) and enjoy a delicious Fall breakfast!
That's it! Such a simple recipe and incredibly delicious and satisfying. Not only will you have a convenient breakfast on-the-go, but you will be fueled for the busy day ahead with this protein-packed breakfast that is loaded with long-lasting complex carbohydrates and antioxidants! Just look at the nutrition facts for one serving!
I like to warm mine up in the microwave (30 seconds, stir, then 30 more seconds) add a splash of almond milk, and top the oats with banana slices and 1 tsp natural nut butter (for some added healthy fats)!
It seriously tastes like Fall in a jar :-)
Enjoy your (healthy) Pumpkin Pie for breakfast and have a wonderful week ahead!
Meal Made in Minutes: Chicken and Brown Rice Salad
Recipe, NutritionCommentAnother weekend has come and gone and this weekend was especially busy! Luckily, I thoroughly enjoy having a busy schedule and I spent my time volunteering at the Children's Cancer Center and celebrated a friend's birthday with a group of close friends! Let's not forget about the time dedicated to College Football on Saturday night and watching the New England Patriots on Sunday afternoon, along with my weekly household chores and meal prepping!
Since I had a lot on my plate this weekend, I did not have a lot of time in the kitchen so whipping up this SUPER EASY recipe for this week's meal made in minutes was just perfect! Let me introduce to you my version of homemade chicken salad that has some extra ingredients for longer-lasting energy and is the perfect combination of lean protein, complex carbohydrates, and healthy fasts.
This week's Meal Made in Minutes: Chicken and Brown Rice Salad
Ingredients: (Serves 1)
- 4-5oz cooked chicken breast (or Organic canned chicken breast, white meat only)
- 1/3 c cooked brown rice (I used Minute Whole Grain Brown Rice)
- 2 Tbsp crumbled Goat cheese
- 2 Tbsp Pesto sauce (or 1/4 cup plain Greek yogurt mixed with lemon juice and Dill, to taste)
- Red Chili flakes (to taste)
- Ground black pepper (to taste)
Instructions:
- Shred the cooked chicken breast (or drain the canned chicken and run under cool water in a strainer).
- In a medium mixing bowl, add cooked brown rice and shredded chicken breast and mix together. Then add the Pesto sauce or plain Greek yogurt (mixed with lemon juice and Dill seasoning) and Goat cheese, mix well.
- Season the chicken salad with Red Chili flakes and ground pepper, to taste, and mix well to combine all ingredients!
- BOOM, you're done in 3 steps!
This hearty chicken salad can be eaten alone with a handful of whole-grain crackers for some added crunch; placed on top of a large salad or a plate of Zoodles for extra antioxidants; or eaten as a sandwich when placed between two slices of whole-grain (or gluten-free) bread and paired with some raw veggies on the side for a complete and satisfying lunch to power you through a hectic weekday at work! I personally love this chicken salad with a bed of Zoodles and Pesto sauce (see picture above), but it honestly goes with any combination of vegetables and tastes great with the Greek yogurt mixture!
Hope you enjoy your hearty chicken salad this week and have a great week ahead!!
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Meal made in minutes: Shrimp with Quinoa, Spinach, and Feta Salad
RecipeCommentIt's Sunday Funday again, and I have had so much "fun" catching up on my Clinical course work for my Internship that I failed to post this delicious recipe last weekend. I originally planned to make this meal on Sunday to have leftovers for a few days of the beginning of the work-week, but my father-in-law was able to join us for dinner and spending quality time with him was way better than any leftovers ever could be. Nevertheless, this delicious meal only took 20 minutes for me to make and about 10 minutes for the guys to devour!
This week's Meal Made in Minutes: Shrimp with Quinoa, Spinach, and Feta Salad
Ingredients: (serves 2-4 people)
1 cup dry Quinoa (Ancient Harvest pre-washed Quinoa)
1 package Athenos Reduced-Fat Sundried Tomato and Basil Feta
4 cups loosely-packed Spinach (stems removed)
2 Tbsp Light Italian dressing
Garlic Salt (to taste)
36 Medium Shrimp (Peeled and deveined, frozen and thawed out)
Old Bay seasoning (to taste)
Olive Oil spray
Instructions:
- Cook Quinoa according to package directions (about 15 minutes)
- While Quinoa is cooking, remove the (thawed) shrimp from the refrigerator and run under cold water, set aside.
- Break off the stems of the spinach leaves and break the leaves into smaller pieces, then measure out about 4 cups of loosely-packed spinach.
- When Quinoa is done, turn off the heat and fluff with a fork. Season with garlic salt (to taste) and add the spinach leaves - mix well so that the leaves are fully incorporated into the Quinoa (the heat from the Quinoa will cause the spinach leaves to wilt nicely). Then add the crumbled feta cheese and mix well (the cheese will melt into the Quinoa and spinach nicely). Lastly, add the Italian dressing and mix well. Put the cover back on the pot and let mixture stay warm.
- Lastly, spray a large saucepan with Olive Oil spray and sautΓ© the shrimp for 2-4 minutes (flipping over the shrimp half way) until they are heated all the way through.
- Divide the Quinoa, Spinach, and Feta Salad between 2-4 plates and top with about 9 shrimp for each serving.
- BOOM, you're done! Enjoy!
I must say that I impressed myself with this meal and even the guys loved it! There wasn't a bite left! The best part was how healthy this balanced meal was with only 233 calories, 6g of fat (1.5g saturated fat), 34g carbohydrates, and 10.5g protein in one serving of the Quinoa, Spinach, and Feta salad! Adding the 9 shrimp brought this meal to 333 calories and 31g protein!
I truly enjoyed making this meal and enjoyed the company even more! I hope you take the 20 minutes needed to prepare this meal and spend as much time as you can enjoying this meal with family and friends.
Have a great Sunday and wonderful week ahead!
Meal made in Minutes: Turkey and Tomato Salsa (over brown rice and / or zoodles)
Nutrition, RecipeCommentSunday Funday this week consisted of catching up on laundry, fitting in a quick HIIT cardio session, and then spending the rest of the day working on Clinical assignments and meal prepping for the week. While Clinical Module assignments are NOT my favorite, preparing this week's Meal Made in Minutes brightened up my day and made my house smell delicious!
The best part of meal prep today was that it only took me 15 minutes to make everything and I will have healthy options for lunch and dinner for the next 2-3 days! Now, that's a win-win situation!
This week's Meal made in Minutes: Turkey and Tomato Salsa over brown rice and / or zoodles
Ingredients:
* Turkey and Tomato Salsa (serves 6)
- 1.25 lb extra lean ground turkey
- 1 16-oz jar of salsa
- 1 28-oz can of No Salt Added Diced Tomatoes
- 1 tsp cumin
- 1 tsp chili powder
- Grated Parmesan cheese (optional topping)
- Red Chili flakes (optional topping)
* Brown Rice (serves 4-6)
- 2 cups dry Minute Instant Whole Grain Brown rice
* Zoodles (serves 4-6)
- 4-6 small zucchinis
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Instructions:
- In a medium-sized pot, bring water to a boil and cook the Minute rice per package instructions.
- While rice is cooking, cook the ground turkey in a large sauce pan (cook thoroughly until no pink is present, about 8-10 minutes).
- While the turkey is cooking, pour the salsa and diced tomatoes into a large pot and heat on medium heat.
- When the rice is done, remove the pot from the heat and fluff with a fork. When the turkey is done, turn off the heat and add in the cumin and chili powder (mix spices in well) and then add the cooked turkey to the large pot with the salsa and tomatoes (mix well and continue to heat on medium).
- Clean and spiralize the zucchini.
- Remove the Turkey and Tomato Salsa from the heat and let cool.
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And that's a wrap! A perfect assortment of nutrients in one complete meal made in under 15 minutes! I know I cannot wait to eat my Turkey and Tomato Salsa over brown rice AND zoodles tomorrow for lunch.... and then come home to leftovers for a quick on-the-spot dinner after a long day.
Enjoy, my friends! Have a Happy Sunday and great week ahead!
Meal made in minutes: Maple Blueberry Overnight Oats
RecipeCommentIt's already Sunday again! This week really flew by... actually, this whole summer really flew by, and today I am preparing for my trip to NC for Orientation Week at Lenoir-Ryhne University! I am excited for my Dietetic Internship program to start, but I am also very anxious and nervous for the next big step in my journey to becoming a Registered Dietitian. Luckily, I have a long list of "to-do's" today before I leave tomorrow to keep me preoccupied and distracted. One of the most important things on my "to-do" list is to make overnight oats for my husband to eat for breakfast all week while I am gone! I am sure you have heard of overnight oats by now, but if you haven't gotten around to making them then you are missing out! Overnight oats are incredibly easy to make, a delicious way to start your day, and can be made in minutes! I make a couple batches at a time for my husband to eat for breakfast when he is short on time (which is all the time) and have experimented with several different ingredients. After a few trail and error attempts, I have found the perfect recipe for the BEST overnight oats - and today I am going to share it with you!
This week's Meal Made in Minutes: Maple Blueberry Overnight Oats
Ingredients:
- 1/3 cup rolled oats (Gluten-Free if needed) (I use Bob's Red Mill Gluten-Free Rolled Oats)
- 1/2 cup milk (Dairy-Free if needed) (I use 1% milk for my hubby and Unsweetened Vanilla Almond milk for me)
- 1/4th cup plain Greek yogurt (I use Fage or Oikos) or 2 tbsp vegan protein powder (I use Bio Chem Vegan Vanilla Bean)
- 1-2 tbsp Maple syrup (to desired sweetness)
- 1-2 tbsp Chia seeds (to desired thickness)
- 1/3 cup fresh blueberries
(Ingredients for 4 jars of Maple Blueberry Overnight Oats and 1 jar of Gluten-Free & Vegan Maple PB Protein Overnight Oats)
Directions:
- Place oats, milk, yogurt / protein powder, and maple syrup (in that order) into a mason jar or deep Tupperware container (with a lid). Mix all ingredients well with a spoon.
- Add in the Chia seeds and mix well again.
- Add in the blueberries and mix well again.
- Top with the lid (air-tight) and store in the refrigerator for at least 4 hours or overnight for best results.
- Remove from the refrigerator when ready to eat and enjoy as-is (straight from the jar) or warm up your oats in the microwave for 30-60 seconds.
** You can add any toppings of your choice to your oats :-) Some of my favorite toppings are banana slices, almond slices, PB2, and cinnamon.
(Step 1: before the ingredients are mixed well)
(Step 2: with the Chia seeds mixed in)
(Step 3: before the blueberries are mixed in)
It really is that simple and SO delicious! You can make the overnight oats in less than 5 minutes and have your breakfast ready to grab-and-go the next morning!
You can play around with the ingredients a little, but be sure to have more liquid than oats (since the oats will absorb the milk and expand) and increase the liquid even more if you add more Chia seeds (since the seeds will also absorb the milk and expand even more)!
(My Gluten-Free & Vegan version: Maple PB Protein Overnight Oats - with GF oats, almond milk, Vegan protein powder, PB2, maple syrup and Chia seeds!)
Have fun experimenting with your Overnight Oats and enjoy a delicious and satisfying breakfast made in minutes :-)