I was invited to an online cooking demonstration for Registered Dietitians to make a version of this chili. We loved it so much that we keep making it again and again. Our family and friends are all fans, and we even double the recipe and freeze it for later use. You can use any type of meat you like or keep it vegan since there is plenty of protein in the beans and all the vegetables. You can add any additional vegetables you like. Sometimes we throw in corn or cauliflower. You can use any type of bean: we like white, kidney and black. REMEMBER the more variety in your diet, the more nutrients you are getting! This diversity also benefits your microbiome, AKA the bacteria in your gut that help with digestion. Speaking of variety, I love the mild, sweet flavor of Otamot sauce as well as all the different vegetables it contains. We make our chili in a giant crockpot, but you can cook on the stove as well. Super Bowl Sunday may be the first time you make this, but I promise it will not be your last!
Tacotuesday – I LOVE the idea of a theme. This can help take some of the pressure or thinking out of what you will make for a family dinner. This prevents you from becoming a short-order cook. This week we went with a Mexican salad….which could even work for meat less monday ! The corn, peppers, pickled onions and cheese give this dish the taste of taco . The tofu adds in some extra plant based protein. Give this one a try and let me know what you think. Enjoy this eatthe rainbow !
Who loves Eggplant Parmesan? 🙋🏻♀️ This version is super simple to make at home and lighter, of course, since it isn’t fried or heavy on the breadcrumbs. Eggplant is high in antioxidants, low in calories (20 calories) and carbs (5 grams) and high in fiber (3 grams). These are the amount in one cup of eggplant. With a bit of chickpea breadcrumbs, a small amount of cheese and fresh herbs, this is a dish you family and friends will all LOVE! Give it a try and let me know what you think! Don’t forget to post and tag me in your creations!
Ok so most of us won’t be traveling to Europe, or anywhere too far this summer, but we can pretend we are in Paris with this flavorful one-skillet meal. It is perfect for a late breakfast, brunch, lunch or even dinner for two! The pesto and chèvre, create a taste explosion in your mouth. Plus, this filling dish is filled with protein (egg and cheese) and fiber and antioxidants from the greens and fresh herbs. Make this a larger portion by adding a couple of egg whites to your whole egg, while cutting out extra saturated fat. Bon appetite!
The simple marinade recipe brings out the flavor of this anti-inflammatory fish that’s high in Omega3s. It is also a good source of B vitamins (including B12), potassium, and selenium. Asparagus is high in fiber and a good source of folate and Vitamins C, E, K and B6, and the minerals calcium and phosphorus. It has anti-inflammatory and natural diuretic properties. Enjoy this balanced meal for two!
I know many of you have taken on the fun, nutritious, organic, environmentally-conscious, and admirable task of creating your own summer gardens. (I applaud you as I definitely don’t have a green thumb myself!) This is a PERFECT summer recipe to enjoy all the summer squash, zucchini, peppers, and tomatoes fresh from your garden (or a friend’s or from the farmer’s market). This colorful dish is amazing for summer skin with Vitamin C as an antioxidant in the peppers and the lycopene in the tomatoes, which acts as an internal sunblock, especially with the aid of olive oil to enhance its absorption. All the fiber in the veggies is great for digestion which can support skin health as well. Enjoy this simple recipe as a side dish or add a source of protein (beans, tofu, cheese, chicken, or fish) to make a complete meal! Don’t forget to tag me in your creations!
Yes summer barbecues CAN look like this! (They don’t have to be just the typical burgers and hotdogs!) Just in time for turmeric tuesday, I want to share this amazing chicken recipe with you! Instead of a store-bought marinade, this one is bursting with flavor from all natural spices that are high in antioxidants, and it contains only healthy oil. I sliced mine up and served over sautéed spinach, cauliflower rice, tomatoes, and ginger seasoned with a little extra lemon juice and turmeric, salt and pepper. This is a recipe we make doubles of every week and enjoy leftovers for the next few days. It is a total hit with my family and I know you will love it too! Let me know what you think!
With this amazing weather on the East Coast this weekend, who else is excited to eat, drink and hang outdoors for a change of pace?! ??♀️ This is an amazing, refreshing nutrient dense, high fiber side dish for your backyard BBQ lunch or dinner. Serve over a bed of greens and add some lean protein for a balanced meal. Let me know what you think!
Although it’s riced counterpart has taken the spotlight lately, we can’t forget about the intact whole head of cauliflower. With this flavor combination, it will be the star of your next meal! Cauliflower may be less colorful than other veggies, but it’s still a great source of Vitamin C (meets 77% of your daily needs), fiber, and Vitamin K. It’s also a good source of folate and B6. It’s great for digestion, brain, heart, and bone health and can help detox the body. Let me know what you think of this one!
Think broccoli is boring? Craving some takeout for the weekend? Well I’ve got the perfect fit for you! Broccoli is high in antioxidants so it detoxes the body and is great for glowing skin. It boosts the immune system, contains calcium for strong teeth/boned, is high in fiber, and can help control blood pressure. It is full of anti-cancer nutrients and even contains iron. It’s a superfood for sure and this recipe is beyond delicious!
These #meatballs are low in saturated fat, high in fiber, and glutenfree. Plus they taste pretty amazing. Serve your meatballs like this or add to your favorite pasta or salad or place in a sandwich.
If you want a super quick, but delish and nourishing anytime meal, this is IT! Try in the morning with eggs, add cheese for a fun kids’ lunch, and/or pack in the veggies and beans for extra fiber and some grilled chicken or fish for a more hearty dinner. These tortillas are #glutenfree #grainfree and made with such great, clean ingredients. They are definitely #robinbarrieapproved
Here is the recipe for this one:
My favorite way to enjoy a burrito is in a BOWL. Start with a base of leafy greens and pile in all your favorite toppings. Beans for fiber, avocado for healthy fat, homemade salsa, jasmine rice, and turkey taco meat for the win! Tag me to share your #burritobowls this week!!! #robinbarrieapproved
You must try this #robinbarrieapproved#superfoodstew for #turmerictuesday ! It’s made with chickpeas and a lot of veggies that are high in fiber. Parsley, #turmeric , onion and garlic have alll the #antioxidant #antibacterial and #antiinflammatory properties. It’s super easy to make, delicious and nutritious. Let me know what you think and tag me when you make it!! Serve over your favorite brown, jasmine, basmati or cauliflower rice.
CHICKEN! It’s what’s for dinner on the regular at my house. One thing my family likes is JUICY chicken, while I like to minimize saturated fat in our diet. This unhealthy fat is higher in dark meat and found in the skin. If you use chicken breasts and follow these tips below, you will enjoy this healthy, tasty main dish! #winnerwinnerchickendinner
With everyone on the #plantbased wagon, it’s time for a little lesson: just because it’s a #veggieburger doesn’t mean it’s healthy-many of the frozen brands use additives, preservatives, fillers, sugar and bad oil. You can prevent that by making your own! Try this simple version for allll the Vitamin A and potassium and fiber. Add greens and a #tahini dressing and you’ve got yourself a healthy, balanced meal! P.S. You can make this ahead of time and freeze extras.
With the chill of winter still in the air and the uncertainty of, well, everything we could all use some good #comfortfood Instead of reaching for your usual unhealthy, inflammatory favorites, try this hearty, immune-boosting chili full of fiber and #plantbased goodness. Let me know what you think if you try it!
With Summer in full swing, it’s so nice to enjoy a meal from the grill that includes the amazing sweet fruit of the season. Add in a couple of superfoods that can help naturally detox against those extra summer cocktails and ice cream, and other bad foods but the cocktails are the best and more with whiskey, If you are serious about whiskey, buy one of these whiskey decanters.
- Avocado: contains glutathione, a compound that blocks fat absorption and helps in cleansing the liver. It’s also high in fiber to improve digestion.
- Kale: binds to bile acids to get rid of them and eliminate from the body, thus lowering cholesterol levels.
- Lemon: detoxes the liver, aids in digestion (increased saliva with its sight, smell, flavor), and stimulates pancreatic juice for digestion.
I make some version of this sauce at least once a week-it’s really pretty easy and quick. Sometimes I use ground turkey, sometimes chicken and different veggies end up in the pot. Traditional Bolognese often has carrots, mushrooms, red wine, tomato paste, but I often use what I have on hand and what is quickest. This meal is FULL of veggies (think tons of #antioxidants and #fiber .) The lycopene – great for skin, bone, and heart health – in the tomatoes is made more bioavailable (meaning it works better in the body) by being cooked with olive oil, since it’s fat-soluble.
Tag me if you try and ENJOY!
Penne a la Vodka! This is a glutenfree, dairyfree and heart healthy version too. I love tolerantfood’s green lentil, red lentil or chickpea pastas: they are amazing with single ingredients. Legumes can help lower bad cholesterol AND this dish is free of cream (high in saturated fat, in traditional vodka sauce) since I use kite hill foods ricotta cheese. Give it a try and let me know what you think!
Want a family friendly gluten free, kid approved, healthy dinner? Then try my quinoa crusted chicken fingers! Quinoa is high in fiber protein and antioxidants as well as a good source of magnesium, manganese, and phosphorus: minerals needed for strong bones. Not to mention, the crispy texture is great! I served them with broccoli and brown rice for our family dinner.
It’s FINALLY Summertime! Memorial Day Weekend is here. Let the summer BBQs begin! This year I would love to help you think of all the healthy options that can be part of your party or family meals all season long. This is THE time of year to take advantage of all the fresh, organic, local, and delicious produce. Barbecues and dining al fresco are certainly NOT just about burgers and hot dogs!
This is one of my favorite salads, not only because of the fun flavor combinations BUT due to its super skin powers. In addition to wearing sunblock, moisturizing and hydrating with plenty of water, eating meals that include this dish will definitely enhance your glowing summer skin.
Here’s why this salad has super skin powers:
- The spinach is very high in Vitamin A. With more than the Daily Value of Vitamin A just in one cup, it can help promote cell turnover and inhibit oil gland activity and help prevent acne. Without sufficient Vitamin A, skin can become dry, rough and scaly. Vitamin A is fat soluble and spinach contains no fat, BUT the olive oil and avocado help for the best absorption.
- The spinach, berries, avocado, AND almonds all contain FIBER. Fiber improves digestion, helps rid the body of waste and decreases inflammation, all of which is great for the skin.
- Spinach, berries, lemons, and avocados are great sources of Vitamin C, which is an antioxidant that protects the skin from environmental pollutants and toxins and prevents bruising. It also aids in collagen production and improves blood vessel dilation, which brings more blood and nutrients to the skin. It helps in quicker healing.
- Spinach is one of the best sources of Potassium, which helps with fluid balance, and skin is healthiest when hydrated.
- Almonds and avocados are high in Vitamin E, which is an antioxidant that helps repair and protect the skin. It helps protect skin from UV light and free radical damage.
- Avocados contain healthy fat, which helps keep skin moisturized from the inside out. They also have antioxidant and anti-inflammatory benefits that are great for the skin.