Tag Archives: healthy

Spicy Whole Roasted Cauliflower

4 Feb

I feel like cauliflower is often overlooked because it doesn’t have a distinct flavor. I think this is a reason to love it because it can take on other flavors so well. I saw this recipe from Pure Wow a while ago and finally got around to making it.

I did not have all the ingredients in the original recipe, below is what I did.



1 head cauliflower

1/2 cup plain Greek yogurt

1/2 lemon, zested and juiced

2 tsp chile powder

2 cloves fresh garlic, minced

1 tsp curry powder

1/2 tsp Himalayan salt

1 tsp black pepper


1.Preheat oven to 400°F and line a baking sheet with foil. Remove any green leaves and stem from cauliflower.

2. In a small bowl combine yogurt, lemon zest and juice, chile powder, garlic, curry powder, salt, and pepper.

3. With cauliflower on baking sheet cover with yogurt mixture, evenly over entire surface.


4. Roast cauliflower for 30-40 minutes, until surface is dry and lightly browned. The yogurt will form a crust in the cauliflower.


5. Let cauliflower cool for 10 minutes before cutting in to wedges and serving.




Black Lentil Soup

26 Nov

Compared to their traditional counterparts black lentils are tiny spherical black legumes also known as beluga lentils because they look like caviar. Due to their smaller size they cook quicker and make a great side dish, salad addition, or soup. I like this soup because the spices make it a warming dish, great for chilly winter weather.

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1 cup Black Lentils

1-1 inch piece of fresh Ginger, peeled and thinly sliced, plus 2 Tbs minced

3 Tbs Unsalted Butter

1 medium Onion, diced

2 cloves Garlic, minced

1/2 Tsp ground Coriander

1/2 Tsp ground Cumin

1/4 Tsp Cayenne Pepper

1/4 Tsp Gram Masala

2 quarts Low Sodium Chicken Stock

1 cup Crushed Tomatoes

Salt to taste

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1. In a medium pot cover lentils and sliced ginger with 1 inch of water. Bring to a boil and cook over medium heat until lentils soften, about 10 minutes.

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2. Drain lentils and set aside, discard sliced ginger.

3. Melt 3 tablespoons of butter in the pot. Add onion, garlic, and minced ginger. Cook over medium heat until softened, about 8 minutes.

4. Reduce heat to low and add spices, cook stirring, until fragrant about 4 minutes.

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5. Add stock, tomatoes, and lentils bring to a boil over high heat. Reduce heat and simmer until lentils soften further and soup has thickened, about 1 hour. Season with salt portion in to bowls and serve.


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  • Make this soup vegan buy using vegetable stock and olive oil or coconut oil instead of butter.
  • Top soup with avocado, which adds richness to the final product.
  • Add chopped kale or spinach just before serving.

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12 Sep

When I’m craving Mexican food this is my go to recipe. It is incredibly easy, tasty, and satisfying.

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1 Ezekiel Whole Grain Tortilla

1 oz grated Manchego Cheese

2 oz Chicken Breast Lunch Meat (or your preferred protein)

1 handful of Kale (or another leafy green)

1 medium Tomato, chopped

1/2 small Avocado, chopped

Optional garnish: cilantro and sriracha sauce

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1. Heat tortilla in a pan over medium heat and sprinkle half of the cheese on it.

2. As cheese melts top with meat and greens. Sprinkle remaining cheese on top and cover pan with a lid.

3. Once cheese has melted transfer tortilla to a plate and top with tomatoes, avocado, and any additional garnish you choose.

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Snack Time

9 Jul

Snack time is as important as breakfast, lunch, and dinner. Snacks are something to keep you satisfied until your next meal. The composition of your snack is important because you want to avoid low blood sugar and feeling hungry. For example eating an apple and 1 oz of almonds is a good snack. It has carbohydrates to maintain blood sugar levels plus fat, protein, and fiber for satiation.

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Another great option for a snack is fruit/vegetable juice and chia seeds. The juice provides the carbohydrate and the chia seeds provide healthy fats, protein and fiber. You can also add avocado to vegetable juice, in stead of chia seeds for fat and fiber. Or to make this snack more hearty/satisfying try adding protein powder. Because it is a snack I would only add 10-15 gms of protein.

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One of my favorite snacks when I’m craving something sweet is non-fat cottage cheese sprinkled with pistachios and drizzled with honey. Again there is the combination of carbohydrate, fat, and protein. This snack will satisfy your sweet tooth so you don’t reach for the cookies.

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Bran Muffins

4 Jun

Bran muffins sound healthy and are seemingly harmless, though many commercially prepared versions are loaded with fat and refined sugar. I found this recipe that did not have too much fat or sugar. It is one of my favorite muffin recipes.



1/4 cup Dark Brown Sugar (could use honey)

1-1/2 cups Crushed Bran Flakes

1 tsp Cinnamon

1-1/2 cups Whole Wheat Flour

1-1/2 tsp Baking Powder

1-1/2 tsp Baking Soda

1/2 tsp Salt

2 eggs

1-1/2 cups Chilled Applesauce

1/2 cup Non-fat Plain Greek Yogurt

1 tsp Vanilla Extract

(You can also add 1/2 cup unsweetened dried fruit and/or chopped nuts)


1. Preheat oven to 400°F, line muffin tins with paper cups, and crush cereal.

2. In a medium mixing bowl add brown sugar, crushed cereal, cinnamon, flour, baking powder, baking soda, salt, and combine.

3. In another mixing bowl combine eggs, chilled applesauce, yogurt, and vanilla.

4. Add the wet mixture to the dry ingredients. Mix until everything is moistened, use as few strokes as possible. (If you are adding fruit or nuts now is the time to add them)

5. Spoon batter in to muffin cups, 2/3 full. Let stand for 10 minutes. This step ensures your muffins will be moist.

6. Bake for 15-20 minutes or until golden brown.

I like to enjoy these with almond or peanut butter spread on top.

Nutrition Information

Serving 1 Muffin

Calories 77

Total Fat 1 gm

Saturated Fat 0.2 gm

Cholesterol 21 mg

Sodium 99 mg

Carbohydrate 17 gm

Fiber 3 gm

Sugar 5 gm

Protein 3 gm

*Nutrition information is for plain muffins that have no additions. Adding fruit or nuts will change the nutritional values.


30 May

Change is hard, especially when you have decided to change the way you eat. Eating healthy seems daunting and many people are not sure how to go about it. I recommend starting with small changes and gradually increasing or adding more changes to your life. What and how much you change depends on your goals.

This post is for individuals who want to change their eating habits, but don’t have the time to cook healthy meals. The solution to this is being prepared. When you have healthy food readily available it makes eating healthy easier. Being prepared sets you up for success.

Meal preparation can be done any day of the week that best fits your schedule.

I like to bake chicken, sweet potatoes, cook oatmeal, rice, lentils, and quinoa in advance so when lunch and dinner come up all I have to do is add vegetables.

When cooking grains I like to make a lot and freeze half of what I make for another time.



Pictured above is baked chili chicken tenders and baked sweet potatoes.

1. Set oven to 400°F

2. Wash, dry, pierce sweet potatoes with a fork, and wrap individually in foil.

3. Place wrapped sweet potatoes on a baking sheet and place in the oven. For large/medium sized potatoes bake for 40-45 minutes.

4. Line a second baking sheet with foil and place raw chicken tenders on baking sheet.

5. Drizzle chicken tenders with olive oil and season to your liking. (This week I used cayenne pepper, ancho chili powder, and smoked paprika)

6. Use your hands to coat chicken tenders with oil and seasoning, evenly space tenders on baking sheet and place in the oven.

7. Cook chicken tenders 7-8 minutes.

Now I have protein and complex carbohydrates for multiple meals in the future and accomplished this in less than an hour.

You can also be cooking your grains on the stove at the same time your chicken and sweet potatoes are in the oven. Streamline the process to what works best for you.

Why Am I Eating This?

28 May

There is an abundance of food in our world and we eat for a variety of reasons. We eat when we are hungry, sad, anxious, happy, celebrating, and bored. I want to draw awareness to what we eat and why we eat it. Food can play numerous rolls in our lives, but what we often forget is that eating is a necessary component to life. Our bodies are made up of the vitamins, minerals, protein, fat and carbohydrates that we consume. Many times we choose to eat what looks or tastes good, instead of checking in with ourselves, being mindful, and asking what does my body need?

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What our bodies need is real food, not food that is packaged and has been processed. Eating real foods nourishes your body and mind. Eating a variety of fruits, vegetables, low fat dairy, plant based fats, complex carbohydrates, and lean protein gives your body the proper nourishment it needs to maintain life.

I am not saying that you must only eat vegetables all the time and never eat foods like ice cream, fried goat cheese balls, or cupcakes. It is 100% okay to eat more indulgent foods. It is NOT okay to abuse these foods. Eat some ice cream, but be aware of the serving size. Eat pizza, just not the entire thing.

When you consistently make better choices for yourself and your health, those indulgences will have less of an effect on your body and mind.