recipes

Veggie Wrap: Fast, Healthy, Delicious

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Hi Everyone!

I have been veggie obsessed lately! Salads, sandwiches, wraps. I just can’t seem to get enough veggies. 

In honor of Earth Day I wanted to share some vegetarian recipes. This was my lunch yesterday (and very similar to my lunch and afternoon snack today!)

It’s easy, quick, healthy and filling. You can use any vegetables that you want, and if you leave off the feta it’s vegan. 

Ingredients: 
-Wrap of Choice (this is also delicious on Ezekial Bread or whole wheat)
-Sliced Tomato
-Baby Bella Mushrooms (sliced)
-Diced Avocado (hummus can be substituted)
-Mini Cucumber (sliced)
-Tomato Basil Feta Cheese (optional)

*I would have added fresh baby spinach, but I was out. Artisan Lettuce is also good. 

Add all of the veggies to your wrap, fold up and enjoy. 

Today I brought a large salad to work with most of the same ingredients, a whole wheat sandwich thin, and a triangle of spreadable cheese. I ate half of the salad for lunch, and had the rest on a sandwich with the cheese as an after work snack. It was delicious, satisfying, and best of all my stomach felt great after eating it! (As someone with food allergies/sensitivities this is a huge bonus!)

Enjoy!
Melissa

TADA 10/10 Protein Muffins

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Hi Everyone,

If you’re like me you love muffins. Home baked goods are my weakness in the world of sweets. That is why I was so excited to try out 10/10 Protein Muffin Mix. The product creator, Dana Gran, was nice enough to send me a sample of her product. I think I’m hooked! 

Dana sent me two flavors of muffin mix: Chocolate Chip and Raisin Walnut. I started out with the Chocolate Chip. Sunday is my food prep day, so I will probably bake the Raisin Walnut today. The muffins were moist, delicious, and tasty. I was able to make 12 small muffins, which gave me something sweet to add to my lunch or start my day off with some protein. It was also a great way to satisfy my sweet tooth, while eating something healthy. One muffin is 1 Point on Weight Watcher’s. 

Ingredients: Muffin Mix, 2 Eggs, 2 Heaping Tablespoons of Greek Yogurt, 2 Heaping Tablespoons of Pumpkin Puree, 1 Heaping Tablespoon Nut Butter (I used Almond Butter). Mix all ingredients, bake at 375 degrees for 11-12 minutes, and enjoy! I added some unsweetened coconut to the top of 4 of the muffins before I baked them, and it was a delicious addition. 

You can find the muffin mix at amazon.com at this link: 

Or you can check out Dana’s website: www.tadamuffinmix.com

Two Protein Pancake Recipes: Rolled Oats and Gluten Free

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Hi Everyone!

Although pancakes are traditionally a breakfast item, Jesse and I had them for dinner last night. We made delicious protein pancakes. They were easy and quick, and had over 28 grams of protein per serving. 

Jesse said that if I hadn’t told him he wouldn’t have noticed a difference from this recipe, and traditional pancakes. Normally I like my pancakes with some peanut butter, but these had such a delicious flavor that I didn’t need to add anything!

I am posting two recipe options. One option uses cottage cheese and oatmeal, and the other option is Gluten Free and uses protein powder. My protein powder of choice is Nutracore Lean Active 7 Vanilla Protein. (I get it from Total Nutrition Mansfield). Both options are delicious. This recipe is worth repeating so you can always try it both ways, and decide which you like better!

Cottage Cheese Pancake Ingredients:
-1 Cup Dry Rolled Oats (Last night I ran out of traditional oats so I used two packets of Maple Brown Sugar Oatmeal). 
-6 Egg Whites
-1 Cup Cottage Cheese
-1 teaspoon cinnamon
-1 teaspoon vanilla extract

Directions:
Put all ingredients in blender. Blend until smooth. 

Heat pan over medium low heat, and lightly spray or coat pan to avoid pancakes sticking. I measured out 1/4 cup of batter per pancake. When pancakes start to bubble they are ready to be flipped. Cook until golden brown. 


 When you flip your pancakes they will look just like traditional pancakes! I thought they tasted even better! I didn’t even need to add syrup to my pancakes. Jesse had his pancakes with Maple Syrup.

This recipe makes about 10 pancakes. It makes two to three servings. 


Gluten Free Protein Powder Pancakes: 
-1/2 medium banana
-1/4 cup egg whites
-1 Scoop Vanilla Protein Powder (I use Nutracore Lean 7 Vanilla, it would probably be delicious with the chocolate as well)
-1 tablespoon ground flaxseed
-1 teaspoon cinnamon
-1 teaspoon vanilla extract

Blend all ingredients in a blender, and cook the same way as the cottage cheese pancakes. Enjoy!



Peanut Butter Oat Stuffed Baked Apples

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Hi Everyone! 

I was craving something delicious and sweet this weekend. This recipe satisfied my craving, and was a healthy option for dessert (or a snack). It is very easy to make, and tastes good with red or green apples. Just make sure you use an apple appropriate for baking!

Enjoy! The recipe is below!
Melissa

Ingredients:
-2 Large Apples cored and cut vertically
-1/2 cup Raw Oats
-1/4 cup Stevia (minus one tablespoon)
-1 tablespoon brown sugar
-1/4 teaspoon sea salt
-2 Tablespoons plus 1 teaspoon creamy peanut butter

Preheat Over to 400 degrees. 

Mix all dry ingredients in a large bowl. Pinch in the peanut butter until the mixture is evenly spread. 

Spoon the filling into the center of the apples. 

Cover with tinfoil and bake for 45 minutes, or until desired firmness is achieved. Remove tinfoil and cook 5 additional minutes to ensure the oats reach a slightly crispy “crumble” consistency. 

Remove and allow to cool for 5 minutes. 

Jesse had his apple with whipped cream, and I had mine with cottage cheese sprinkled with cinnamon. Remember, the longer you cook it the softer it gets. You can check your apple by piercing it with a fork. 

Healthy Crock-Pot Seafood Stew/Gumbo

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Ingredients:

-1 28 ounce can of Organic Diced Tomatoes
-1 14-ounce (about 1.75 cups) Low Sodium Organic Chicken Broth
-1 Cup Chopped Onion (I used red onion)
-1 Cup Zucchini (Diced or Sliced and cut in half)
-1/4 Cup Water
-2 Cloves Garlic Chopped
-4 4-ounce pieces of Tilapia (or fish of choice, crab, mussels, clams are all good options)
-1 Pound Cooked, Shelled and De-veined Shrimp
-1/2 teaspoon Old Bay Seasoning, or Cajun Seasoning
-Sprinkle of Roasted Rep Pepper (optional)
-Hot Sauce (Optional)

*I served mine over brown rice. You can add rice or quinoa to the crockpot (there is enough liquid in the recipe), but I prefer making the rice fresh. 



Directions:

In your crock-pot combine all ingredients except shrimp. I allowed the Tilapia to cook in the stew, but you can pre-cook it and add it with the shrimp later if you prefer. 

Cook on low 5-6 hours. If you are in a hurry you can cook on high 3 to 3-1/2 hours. 

Add Shrimp (and fish if you decided to wait), and stir into mixture. Fish should flake and break apart. Continue cooking on high 15 minutes. 

Serve over rice or eat as is. 

Enjoy!



Abs Are Made in the Kitchen: Meal Prep

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Hi Everyone!

I am going to give you a glimpse into my Sundays. Sunday has become the day when I prepare to eat healthy all week long. It makes mornings, and packing my lunch for work much easier. Plus it gives me plenty of healthy options that I can grab on the go, and helps stave off unhealthy cravings. 

I have also implemented Slow Cooker Sundays. I use the crockpot and make something for dinner, that I will also enjoy for leftovers during the week. 

So what did I prep? I’m glad you asked!

I usually bake some chicken, fish, or both. This week I did chicken, and made Seafood Stew in my crockpot. 

Baked Vegetables, Baked Sweet Potatoes, Chicken, and Butternut Squash Medley

I recently started measuring out portions of some of my foods. I weighed my chicken, and separated it into 4 oz. portions that I can easily grab or add to my lunch. The container’s with the blue lid I typically add spinach leaves and some grape tomatoes to make a quick chicken salad. Other times I toss the chicken with some vegetables, or even make an avocado chicken salad (click for the recipe). 

I cut up the chicken breast to make it easy for lunch, plus it can be added to a quick stirfry during the week if you want to make a fast dinner. 

 I also baked two trays of vegetables. I love veggies, and I like to have some type of vegetable with every meal. These are my trays of vegetables before they went in the oven. 

The top photo is butternut squash, onions, and grape tomatoes. When I put the tin foil down I lightly brushed it with extra virgin olive oil. On top I lightly sprinkled some coconut oil. I incorporate healthy fats into 

my diet. When cooking the squash I covered the dish with tin foil to allow it to soften. 

The second photo is zucchini, asparagus and grape tomatoes. I lightly brushed olive oil on the tin foil before baking, and then I added a touch of fresh ground pepper, and fresh ground sea salt. Delicious, and easy. I baked both veggie dishes at 375, at the same time as I was baking my chicken and sweet potatoes. 

I don’t do anything special with my sweet potatoes. I poke them with a fork, set them in a glass dish, and cook until they are slightly soft to the touch (I wear my oven glove while testing this. Don’t get burned!) To make sure they are ready for lunch I cut them in half. One serving of sweet potatoes is 4 oz. Usually I just bake small sweet potatoes, and guesstimate them to be around 4 oz. Today I baked larger potatoes, and weighed them. Cutting it in half gave me a 4 oz serving. 

4 oz serving of Sweet Potatoes

When the squash was almost done cooking I added some fresh baby spinach (Kale is another great option), walnuts, and dried cranberries. It’s also delicious with some feta, but I didn’t have any today so I left it out. This is one of my favorite side dishes, and it’s also great as a vegetarian meal, or with some chicken thrown in. 



The roasted veggies looked delicious when they were done cooking. In the summer I love making grilled vegetables, but they are just as good in the oven. 
My crockpot meal tonight was fantastic. I made a Seafood Stew, and served it over brown rice. I have plenty leftover for the week. This meal was quick, and easy, and I will be sharing the recipe on my blog so check back for that! 
Shrimp, Tilapia, and Veggies over Brown Rice.

When I pack my lunches all week I will have plenty of nutritious, filling, and tasty things to chose from. Plus, if I don’t have a lot of time I can keep dinner simple by throwing some chicken or fish in the oven, and still have some great vegetables ready to go on the side. 


That was a peek into my meal prep, and diet. I will also be sharing some examples of what a typical day of meals looks like. 

Have a great night!
Melissa








Raspberry Protein Post Workout Smoothie

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Hi Everyone,

The other day I made a delicious post-workout smoothie. This would also be great as a delicious high protein breakfast or snack. I made mine a little bit thicker, so it was more like a frozen yogurt type consistency. 

Having protein after your workout can promote lean muscle building and speed up muscle recovery. You should aim for about 1 gram of protein per pound of body weight throughout the day. Some research has shown that 20 grams of protein within 30 minutes of your workout maximizes the muscle building, and recovery process. 

I hope you guys enjoy!
Melissa

Ingredients:
-1 scoop Vanilla (or chocolate) Protein Powder (I use Nutracore Lean Active 7 from Total Nutrition)
– 1/2 to 1 cup water (use less for thicker consistency, more if you like your smoothie thinner)
-1 cup unsweetened coconut milk
-1 cup frozen raspberries (or fruit of choice)
-1 tablespoon natural creamy peanut butter (optional)

Put all ingredients in your blender, and blend until you reach desired consistency. Pour into a glass and drink. This recipe makes two servings. 

I am about to film my workout for tonight, and afterwards I will be making this recipe with either frozen peaches or pineapple to try a new flavor. 

Enjoy!
Melissa

PS I have also substituted my vanilla protein powder and 1 cup of water for the Greek yogurt in my Green Smoothie Recipe, when I ran out of Greek yogurt. The result was delicious! Normally I have to add vanilla yogurt to Jesse’s green smoothie to make it sweeter for him, but with the protein powder he loved the flavor. 

Avocado Curry Chicken (or Egg!) Salad Recipe: Healthy, Delicious, Easy!

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Avocado Curry Chicken Salad: Delicious, Healthy Recipe

I love chicken salad, and egg salad. What I don’t love is the high fat and calorie count that is in typical chicken salad recipes. In fact, I’m not a fan of mayonnaise at all. I was thrilled to try out this healthy alternative to using mayo in my chicken and egg salad recipes. 


  • Typical Chicken Salad: Calories 417 (not including bread, 517 with sandwich thin), Fat 31.5 g, Protein 29.4 g.
  • Chick-Fil-A Chicken Salad Sandwich: 510 Calories
  • Panera’s Napa Almond Chicken Salad Sandwich: 690 Calories

Compare that to today’s recipe:

  • Avocado Chicken Salad: Calories 278 (378 with a sandwich thin), Fat 12 g., Protein 38 g.


*This recipe makes 2-3 servings.


What you need:
  • 2 baked or grilled boneless, skinless chicken breasts cubed (about 8 oz.) *You can also use two boiled or baked eggs if you prefer to make egg salad. Both styles are delicious!
  • 1/2 avocado
  • 2 tablespoons 0% Fat Free Plain Greek Yogurt
  • 1 teaspoon green curry paste (optional, or season to taste-this amount will make the sandwich a bit spicy). You can also use regular curry seasoning, but this is a strong flavor, so start out light, and increase as desired.
  • Bread or wrap of Choice. I used a whole wheat sandwich thin today, and a 90 calorie whole wheat wrap yesterday. 

Green Curry Paste, Avocado and Greek Yogurt

Avocado, curry, greek yogurt mixture. 
Smash Avocado and mix with 2 tablespoons of Greek Yogurt, and curry paste (optional). 

Chopped Chicken Breast. 
Avocado Curry Chicken Salad with Greek Yogurt. 

Add diced chicken (or egg) to the avocado, curry, greek yogurt mixture, and stir until evenly coated. 

Avocado Curry Greek Yogurt Chicken Salad Wrap
Avocado Curry Greek Yogurt Chicken Salad Sandwich with Grapes

This is delicious on a wrap, or sandwich. It’s quick, easy, filling, and tasty! I made extra yesterday so I would have some on hand for a quick and easy lunch today. It was delicious with grapes, spinach leaves, and 2 slices of tomato. 

Homemade Vegetable Beef Stew Recipe…Healthy and Delicious!

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When the weather gets colder I find myself craving meals that are warm and hearty. Beef Stew is a delicious meal, that meets both of those criterion. Plus, it’s easy to make!

This recipe is high in nutrients. Remember you should be having 5-6 cups of red/orange vegetables per week! Carrots and Sweet Potatoes are high in Vitamins A, C, Fiber and Potassium. Spinach is high in vitamins and antioxidants, and is a natural anti-inflammatory. Spinach has been shown to effectively lower blood pressure. All of these vegetables help protect your vision, and skin. So what’s not to love about this combination? 

I hope you all enjoy the recipe!

Makes 4 Large Servings, or 6-8 Smaller Servings

For this recipe I used:

  • 1 Container Swanson 100% Natural Beef Broth with 50% Less Sodium (contains 4 cups)
  • 3 Medium Sweet Potatoes
  • 3 cups Raw Spinach
  • 3 Medium Carrots
  • 1/2 cup fresh mushrooms, sliced
  • 1.25 pounds Beef Stir Fry Meat
  • 1 teaspoon fresh garlic
  • Extra Virgin Olive Oil (less than a teaspoon)
  • Fresh Ground Black Pepper (to taste)
  • Fresh Ground Sea Salt (to taste)
  • Italian Seasoning (to taste)
  • Thyme (to taste)
  • 1 Tablespoon All Purpose Flour
  • 1 Tablespoon Whole Wheat Flour
  • 1/4 cup Water
Step 1:
Cut Beef into 1/2 to 1 inch cubes.
In a large pot use a touch of Extra Virgin Olive Oil and a teaspoon of fresh garlic. Turn stove on to medium heat. Add beef and cook until browned. Add desired seasoning at this point.
I used a bit of fresh ground pepper, fresh ground sea salt, Thyme, and Italian Seasoning. 

Step 2:
Add the entire container of Beef Broth. Cover, and bring to boil. Reduce heat to low, and cook for 90 minutes. 

Step 3: 
Cut vegetables to desired size. Add all vegetables to the broth and re-cover. Cook for an additional 30-60 minutes on low until vegetables are tender. 

Step 4:
Increase heat to medium. Mix flour and water in a bowl, and add slowly to broth. Stir to thicken. 

Step 5: 
Stew is ready to serve! Enjoy!




Frozen Banana Bites

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Hi Everyone!

Today I was craving the Dark Chocolate Bananas Josh made for me. If you click on that link it will take you to his recipe. I decided to make a quick version of his snack. 

All you need is:
1 Banana (sliced)
About 1 Tablespoon of Natural Peanut Butter
1 Tablespoon of dark chocolate chips

I sliced a banana, smeared each slice with some natural peanut butter (I used Smucker’s) and then topped it with dark chocolate chips. I keep the chocolate chips in the freezer, so they look like frozen blueberries in the picture (which I think would be a delicious addition or substitution in this recipe!)

It’s healthy, delicious, and totally satisfied my craving for sweets. After topping the peanut buttered banana slices with dark chocolate chips I placed them in the freezer, on a sheet of waxed paper. 

Once they are frozen you have a delicious, sweet snack! 

Enjoy! 
Melissa

Low-Cal Iced Pumpkin Coffee Latte Recipe with Chocolate Whipped Cream

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Hi Everyone,

Today I made a delicious low-cal version of an iced pumpkin latte. It’s easy, delicious, and only has 51 calories. Yes, that does include the chocolate whipped cream I topped it off with. Of course, you can take off the whipped cream and it will still be delicious, but I was feeling indulgent today.

Just to give you a comparison, a Starbucks Pumpkin Spice Latte has 380 calories and 49 grams of sugar in a Grande. 

This drink passed the taste test of Jesse and his brother, Josh. I loved it! 

Let me know what you think!
Melissa

Ingredients: (this made 3 large cups)
-2 Cups Strongly Brewed Coffee (I refrigerated it before I used it)

-1-1 1/2 cups Unsweetened Almond Milk Coconut Milk Blend 
(I used Blue Diamond Brand, I am sure it would be delicious with either Almond or Coconut Milk if you don’t have the blend).  You can vary the amount of milk based on how creamy you like your coffee. I used 1 1/2 cups. 

-1 teaspoon Vanilla Extract

-Dash of Pumpkin Spice

-2 heaping Tablespoons canned pumpkin (not pumpkin pie mix)

-Two Packets Stevia in the Raw

-Ice (I used about 8-9 cubes, use more, or pre-freeze coffee if you prefer an icy texture)

-Whipped Cream (Optional-Jesse chose the chocolate redi whip, and it was delicious)

Directions:

Put all of the ingredients, except the whipped cream in a blender. Blend on high until thoroughly mixed. Pour into a coffee cup, top with whipped cream. If you use regular whipped cream you can top it with a sprinkle of cinnamon. 

Note: I put the ice in the blender, if you prefer you can put ice in each cup and pour the mixture over the ice. 

This was a nice treat, without having a ridiculous number of calories. 

Enjoy!
Melissa



Eggplant and Zucchini Roll Ups

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Hi Everyone,

I tried a new recipe today. This was inspired by the recipe I posted on facebook but as usual I switched things up a bit. The result was delicious. I served these with some lemon baked salmon. Plus I have plenty left over, and they are delicious hot or cold. 

I hope you enjoy the recipe. 🙂
Melissa

Ingredients: 
1 Eggplant
1 Zucchini
Fresh Baby Spinach
Roasted Red Pepper Tapenade
Feta (I used tomato basil feta)
Salt and Pepper
Olive Oil Cooking Spray

1. Pre-heat Oven to 350 Degrees. 

2. Slice Eggplant and Zucchini lengthwise into strips. 

3. Spray a cookie sheet with olive oil cooking spray. (I placed tinfoil on the cookie sheet first).

4. Place the vegetable strips on the sprayed cookie sheet. Lightly spray the tops of the vegetables with cooking spray. 

5. Lightly season with salt and pepper. (I used freshly ground sea salt, and freshly ground pepper). 

6. Bake 15 Minutes. 

7. Carefully remove from cookie sheet. You can do this one at a time, or place on another tray to roll multiple slices at once. 

8. Place desired amount of fresh spinach on each slice of zucchini or eggplant. 

9. Spoon desired amount of roasted red pepper tapenade over spinach. 

10. Lightly sprinkle with feta cheese. You can serve as is, or continue to the next step. 

11. Roll each veggie slice, so that the spinach, tapenade, and feta are closed inside. 

12. Secure with a toothpick. 

You can serve this hot, or place it in the refrigerator to be served chilled. Enjoy! 

Filling Green Endurance Smoothie

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Hi Everyone,

Today I am sharing another smoothie recipe. I have been on smoothie bender. 🙂 

I switch up the ingredients a little bit from day to day, but I have been having some variation of this smoothie every day for the past week or so. Usually I have it for breakfast or for a snack. 

I show the process in the video, but I am also posting the recipe below. Just a few more hours until my 5K. It’s my first evening race, and I am pretty excited about it! 

Enjoy,
Melissa

Ingredients:
1 Frozen Banana (sometimes I use 1 sliced pear instead, but I was out of pears)
10 red grapes
1 slice of avocado (about 1/4 of the avocado)
2 1/2 to 3 cups Spinach
1 Tablespoon Natural Creamy Peanut Butter (I used Smuckers)
1/2 cup 0% Plain Greek Yogurt (or vanilla if you like it sweeter)
1 cup unsweetened Coconut Milk (I used So Delicious, 40 calories) or Almond Milk

Makes 2 Large Servings. 

Nutrition (per serving)
Calories: 213
Carbs: 26 g. 
Fat: 9 g. 
Protein: 10 g.
Fiber: 5 g. 


PS I shared some new photos on my facebook page! Be sure to check them out. 






Low-Cal Pumpkin Spice Muffins: Only TWO Ingredients

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Hi Everyone,

I made low calorie pumpkin spice muffins yesterday and got great reviews from my husband and his friends! The recipe is simple, and only calls for two ingredients. I have been seeing this posted all over Pinterest so I decided to give it a try. 

These muffins are delicious, and only have 180 calories each. This recipe makes 12 muffins. To give you a comparison a Dunkin’ Donuts Pumpkin Muffin has 600 calories. Starbucks Pumpkin Cream Cheese muffin has 420 calories and Panera Bread Pumpkin Muffins have 590 calories. 

You can use a different flavor of cake mix if you prefer. Next time I may use Devil’s Food Cake, because I think it will be delicious. 

Enjoy!
Melissa

Ingredients:
1 Box of Cake Mix (I used Duncan Hines Spice Cake)
1 15 oz Can Pure Pumpkin

Pre-heat over to 350 Degrees

Combine Ingredients in a bowl. 

Stir/Beat until well combined. The mix will be nice and thick. 

I use re-useable cupcake/muffin liners when I bake, and no butter or spray coating is necessary. Fill Muffin cups about 3/4 as pictured. For smaller muffins use less mix. 

Bake 20-25 Minutes at 350 Degrees. Remove from oven when you can insert a toothpick and it comes out clean. Enjoy! These are delicious hot or cold. 

Easy No-Bake Energy Ball

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Hi Everyone,

This is a super simple recipe that I found on pinterest. You can check out the original recipe here: Riches To Rags by Dori Of course I modified it a bit (I haven’t met a recipe yet that I haven’t altered), but it’s delicious and quick. I have made these three times, and each time I have done it a little bit differently based on what I have in my kitchen at the time. 

Jesse has been obsessed with these, and they are a great energy snack pre or post run. I made them today to share with my yoga class, and I thought it would be nice to share on my blog as well. 

There will be a new workout later this evening. So be sure to check back. In the mean time enjoy!

Melissa

Ingredients (makes 20 balls):
  • 1 Cup Dry Old Fashioned Oatmeal
  • 1 Cup Dried Cranberries or other dried fruit
  • 1/2 cup dark chocolate chips ( I actually used about 1/4 cup dark chocolate chips, a tablespoon of sesame seeds, and the rest trail mix for this batch)
  • 1/2 cup ground flax seed
  • 1/3 cup honey
  • 1/2 cup Natural Creamy Peanut Butter
  • 1 teaspoon vanilla extract
I combined all of the dry ingredients, then added the peanut butter and stirred. Add the honey, continue stirring. Add the vanilla and stir until all of the ingredients are coated. 

Chill for 20-30 Minutes, roll into balls, and serve or store in an air tight container. 

I actually rolled the balls before chilling them, but that was much more difficult (and messy). Enjoy! These make a really delicious snack!

Apple Omelet: Healthy and Delicious!

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Hi Everyone, 

This omelet is amazing!!! Jesse came up with this delicious concoction, and it was the best omelet I have ever had. I never would have thought to put apple’s in an omelet, but you should try it. 🙂 

Nutrition Info (One Omelet as prepared in the picture above):
Calories: 293
Carbs: 12 g.
Fat: 17 g. 
Protein: 24 g. 
Fiber: 2 g. 

You can make this recipe lower calorie by substituting egg whites. 

Ingredients:
3 Large Eggs
1 Cup Raw Baby Spinach
1/4 Granny Smith Apple Sliced
Happy Farms 25 Calorie Light Spreadable Cheese wedge (or cream cheese/other cheese of choice)
1 Tablespoon Milk of choice
2 capfuls of Lemon Juice
Pepper (if desired)

Pre-heat your non-stick saute pan over medium heat. Lightly whisk together eggs, milk, and lemon juice. Pour mixture into pre-heated pan. 

Cook eggs through, flipping once. 

Add all of the other ingredients across the center of the eggs. Jesse cut up the cheese and put that in first so it would melt a bit. 

Use your spatula to fold over one side of the omelet, and close the fillings inside. Transfer onto your plate, and garnish with apple slices. 

This is delicious! I really hope you enjoy it as much as we did!

Summer Squash Whole Wheat Pasta Recipe

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Hi Everyone,

I have been obsessed with this pasta. I ate it for breakfast yesterday, and as a snack just now. I like it hot or cold. It’s delicious, flavorful, and healthy. Squash has a ton of health benefits, and is low in calories. It also helps you to feel full longer due to it’s high water content. 

This recipe has squash, zucchini, and spinach, so it’s loaded in vegetables. You can keep it meat free and have a healthy vegetarian meal, or you can add chicken. I stopped at my local farmers market to get some local produce at great prices. 

This meal is simple, healthy and quick, my favorite combination!

Enjoy,
Melissa

Nutrition Info (based on 5 servings without chicken):
Calories: 312
Carbs: 57
Fat: 6 grams
Protein: 10 grams 
Fiber: 9 grams

Ingredients (Serves 5-6):
1 Teaspoon Extra Virgin Olive Oil
Minced Garlic
Italian Seasoning
1 small to medium Zucchini
1 small to medium yellow Squash
2 1/2 cups of Spinach
1 Jar Sauce of your Choice (I used Grandessa Tomato Basil Sauce)
4 Cups of Whole Wheat Pasta of your Choice (I mixed bow tie and rotini)
Optional: cooked chicken, cut into small strips or cubes
As you cook the sauce, boil water, and cook the pasta at the same time. By the time the pasta is ready the sauce and vegetables will be done. 

Warm olive oil in pan, add a touch of minced garlic, squash and zucchini. Sprinkle a bit of Italian Seasoning over your vegetables. Cook over medium heat until vegetables start to soften. 

Add sauce to the vegetables and continue to cook on low, allowing the vegetables to soften further. 

Add Spinach and continue to cook on low until spinach wilts. To speed up this process you can cover the pan. Be sure to stir to ensure sauce is heated evenly. You can add cooked chicken at this point if you desire. 

Follow the cooking directions for your pasta, and strain when ready. Add pasta to the sauce and vegetable mixture. Stir until pasta is evenly coated. 

Serve and enjoy! 

P.S. Squash is easy to grow! If you enjoy it you should consider planting some. 🙂

Green Smoothie: She Hulk Style!

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Hi Everyone,

Jesse and I just had a delicious, healthy smoothie for a snack. It’s green so I called mine the She Hulk Smoothie, and Jesse got a Green Lantern Smoothie (as you can see by his cup below). 

So does it have enough nutrients for a superhero?
Per Serving (recipe makes 2):
Calories: 186
Carbs: 26 g.
Fat: 7 g. 
Protein: 10 g. 
Fiber: 5 g. 

If you are really thirsty you can drink the entire thing by yourself, and get double the protein and nutrients. 

Ingredients:
1 Whole Peeled/Sliced Frozen Banana
4 Cups of Raw Fresh Baby Spinach
1 Tablespoon Smucker’s Natural Peanut Butter (I used Creamy)
1/2 cup 0% Plain Greek Yogurt
1 Cup Almond Milk (I used the 40 calorie unsweetened original, vanilla would be good too)
1 Kiwi Peeled and Sliced

I added one packet of Stevia in the Raw to Jesse’s smoothie, but I liked mine without the extra sweetener. To make it a bit sweeter you can use Vanilla yogurt and/or vanilla almond milk. 

Add all of the ingredients in a blender, blend until smooth, and enjoy!
Melissa

Mama’s Healthy Vegetable Pasta Medley Recipe

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This recipe comes from my Mom. She is a phenomenal cook, and raised us eating delicious and healthy meals. I don’t know if there is a vegetable my sisters and I don’t like. I am sure this is in large part due to my mother’s kitchen skills. This delicious recipe can be served with whole wheat pasta or vegetable pasta. 

Ingredients:
Olive oil
2 Cloves of Garlic
Half medium Onion
Red/Green/Yellow Peppers
sprinkle Adobo seasoning and Red Pepper Flakes
Baby Spinach- two handfuls ripped
Cherry Tomatoes sliced in half
2 oz spaghetti sauce
Basil
Oregano


Mix all of the ingredients and simmer in a pan as pictured above. 

Mix with either vegetable pasta or whole wheat pasta. Delicious. Healthy. Enjoy. The cayenne red pepper gives it a kick…add to taste.

Vitality Salad: Rose’s Healthy Recipe

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Hi Everyone,

This delicious recipe comes from Rose, on the West Coast of the USA. She call’s it a Vitality Salad, and she sent me an amazing breakdown of the health benefits of each of the ingredients. Rose is on a fitness, lifestyle and health bender. She is changing her life for the better, and will soon be documenting that in her very own blog. Currently you can follow her at: Blossoming Rose 

Rose credits meals like this for her glowing skin, and youthful appearance. When you check out her picture below I think you’ll agree there is something to what she is saying! 

Rose recommends her favorite dressing below. If you’re up for trying something new, try squeezing a bit of fresh lemon juice over your salad. It’s delicious and refreshing! I’m also a big fan of plain balsamic vinegar. Often I eat salads “plain” I put so many delicious things in my salad that dressing becomes unnecessary. 

The recipe is below!
Melissa

PS Beets are one of the only vegetables that I don’t like. I would replace that ingredient with some red grapes, or possibly some mushrooms. However, if you’re a fan of beets they do have some really great health benefits you will read about below! 


 
Rose
What you will need:

FRESH SPINACH LEAVES:
Spinach is extremely healthy and high in Potassium and Vitamin A among other minerals and vitamins. The high amount of vitamin A helps promote healthy skin by allowing proper moisture retention to the skin  and even helps fight wrinkles. The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.

ROMAINE LEAVES:
Packed with protein,calcium, potassium, fiber, B vitamins, omega 3’s, and more vitamin C  than an orange. I eat Romaine daily. 

THREE ROMA TOMATOES:
Loaded with potassium, vitamin C,vitamin E, vitamin A. An anti-inflammatory food with carotenoids and bioflavonoids. Vegetables with beta carotene help add the natural glow to your skin as well as keeping your body healthy from the inside out.

1 RED ONION:
Red onions have a higher concentration of flavonoids in the outer layers, which, according to a Cornell study, can help reduce the risk of cancer, heart disease, and diabetes. Red onions also contain the brain-boosting flavonol quercetin, keeping your memory in tact.

1 CAN LOW SODIUM GARBANZO BEANS OR RINSE BEFORE SERVING:
Protein, soluble and insoluble fiber,manganese,folate, iron. Need I say more?  

FOUR BEETS SLICED, I PREFER TRADER JOE’S:
Beets are one of the most highly nutritious and “heart health” friendly root vegetables. Certain unique pigment antioxidants present in root as well as top greens have found to offer protection against coronary artery disease and stroke, lower cholesterol levels in the body and have anti-aging effects.
*Keep  in mind in you have gallbladder or kidney problems you may wish to speak to your doctor before making beets an integral part of your diet. Beets (notably beet greens) are among a small number of foods that contain measurable amounts of oxalates, naturally occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems.

1 AVOCADO:
Very high fiber, potassium, 18 essential amino acids, cartenoids, omega 3’s. Helps reduce the bad cholesterol in your blood. Do not avoid this gem of a fruit, or is it a vegetable? Either way it is a nutrition grand slam.
  
Whatever protein you like, my husband adds grilled chicken to his salad. You may add grilled salmon, tuna or soy. The options are endless.

EXTRA’S

A good all natural balsamic dressing, I prefer Trader Joe’s

Balsamic Vinegar

Sliced almonds

You can always indulge with just a hint of high quality cheese. I love gorgonzola cheese or feta in small amounts. Keep in mind the portion control with cheese if you decide to add it in. A little goes a long way and cheese is high fat/sodium.

DIRECTIONS:

This salad is very simple. Just take equal parts spinach and romaine and toss in a large salad bowl. Add the diced roma tomatoes and red onions to the salad. Then add a full can of the garbanzo beans, or less if you prefer.  At this point I take the balsamic dressing and dilute half of it with balsamic vinegar. This reduces the fat and the sodium content. You can also make your own with extra virgin olive oil and balsamic vinegar if you like. I just love the flavor of Trader Joe’s  Balsamic Dressing so that is my choice. Then I add the sliced almonds and toss again. I do not add the avocado or beets until the very end. Beets are delicious but will overpower the salad if you toss them in. At the very end you may add your choice of protein and cheese. My husband loves this salad. Sometimes I roast a few red or purple potatoes and toss them in as well.  Warm some whole grain pita and you have a well rounded meal.

They say to have natural glowing skin you should eat a variety of colorful fruits and vegetables. I believe this works, and I think my skin is a prime example of health. I eat about 9 servings of produce a day. Don’t forget to drink tons of water. I also love to drink a natural coconut water after yoga class, so refreshing.

Buon Appetito! 😉
Rose Bruno Bailey