In: nutrition

turkey meatballs
Turkey Meatballs with Tomato Basil Sauce
January 29, 2019

Here is a recipe you can use for meal prep. I get so many requests for the recipe and thought I would share.   The meatballs are baked and remain moist, tender and really delicious.  You can use them for meal prep but make sure you measure the sauce separate from the meatballs.   If you are used to having pasta and gravy (sauce) on Sundays try using  zoodles or spaghetti squash for your pasta on  your next Sunday’s meal.  You will not miss the pasta but you can also use GF pasta if you have the carbohydrates available.  The sauce is simple and if you use good quality tomatoes it is really delicious.  You will keep your family happy because you and your family can enjoy a Sunday pasta dinner and not have to worry about it being to heavy!

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salmon meatballs
Baked Salmon Meatballs With Creamy Avocado Sauce
January 29, 2019

Here is  a recipe that I used for a client recently for lunch but this would also be great as a snack or an appetizer.  I was a little skeptical but  pleasantly surprised!  You can make them bite size for a party or a little larger if you are using for a meal.   Really yummy and the avocado cream with the chipotle seasoning adds a little smokey flavor with depth.  For bite size you do not even need a dollop of the sauce.  All you really need is a teaspoon of the sauce.  Try this!  You will be delighted you did.  Serve them at your Super Bowl party for a healthy snack!!

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flat bread with hummus
Guiltless Flatbread With Roasted Eggplant
January 29, 2019

Here is a great recipe that is gluten free, nutritious and really delicious.  It would be a perfect snack  for your Super Bowl party and will  help you stay on track.  No one will know it is gluten free.  You can serve this with anything where you would use pita bread.  You can even add a little protein powder for some extra energy.  Just make sure you adjust the other flours to accommodate the protein and add a little lemon zest if you use vanilla.  Lemon goes well with rosemary and will help keep it on the savory side.  Make it in a cast iron skillet for best results.  It will go so fast you made need two of them!!!

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broccoli in garlic suace
Garlic Lemon Broccoli
January 1, 2019

This Garlic Lemon Broccoli dish is not any ordinary broccoli dish. It’s simplicity may be deceiving.   But try this and I promise the broccoli will disappear in minutes maybe even before it makes it to the table. Adds a delicious twist to one of our favorite vegetables and goes so well with any protein.  You can even add a little red pepper flakes if you like a little heat.  

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kale
Hearty Kale Salad
December 31, 2018

This hearty kale salad with a mixture of textures and colors will brighten up any table and start your year off deliciously happy.  It is packed with anti-oxidants to start your New Year off with a pep in your step. The dressing is light and the lemon brightens it up and also helps tenderize the kale and brussels sprouts.  Add a protein and you have a complete meal!

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Pumpkin Protein Pancakes
November 27, 2018

This recipe is gluten free and dairy free.  They give you a little taste of the holidays and fall.  They have about 90 calories per pancake and 8 grams of protein.  Add it to your breakfast instead of gluten free toast.  It also be can be a great mid-morning snack.

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thai red curry
Classic Thai Red Curry
November 27, 2018

This is the easiest recipe and so delicious.  I think it is better than the yellow curry Thai dish.  You can add a little heat by adding a Thai chili or a sliced Serrano chili.  If you cannot find kaffir leaf (lime leaf) squeeze some lime juice into the dish.  Asian markets generally have but I have run into problems locating it in an Asian market.  Also Thai basil is best but you can use regular basil in a pinch if you cannot find it in an Asian market.  

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Turkey Hash
November 27, 2018

Do you have Turkey leftovers?  Use them in this recipe. It won’t disappoint.  It is loaded with vegetables and if your carbs are limited omit the potato and if you do not like heat omit the jalapeno.  Have it for breakfast with a sunny side up egg.  You can serve it to your guests that came in for the holiday.  If you do not have any leftovers you can use ground turkey or cooked turkey breast..

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soup
Transylvania Stockpot with Kielbasas
October 26, 2018

This must of been Dracula’s favorite snack food in between victims.   After all, it is named after his home town.  In fact, he may have used this warm hearty dish to lure in his victims from the blistery cold streets of Transylvania.  Even now the aroma may warm the Count by allowing him to reminisce “the good old days” when all it took was a warm soup to get his victims off the streets rather than a pair of Louis Vuitton.    This is an easy hearty soup that will warm the coldest of souls and is perfect for the season.  Use the Healthy Choice brand to eliminate the added carbs and fat with the sausage or try a smoked chicken or turkey sausage.  Enjoy!

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Spinach Mushroom Souffle
October 26, 2018

Want something that looks fancy to impress and tastes delish?  Try this spinach mushroom souffle.  This one has savory spinach and mushroom but you can use what you have on hand.  If it deflates after coming out of the oven it will still be delicious.  A nice healthy substitute for Yorkshire Pudding.  Never fails to impress! 

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