Homemade Granola Bars

Homemade Granola Bars

These days it’s seems my growing boys are even MORE hungry and snacking every second, especially since they are at home more with their #hybrid school schedule. There are definitely a few good granola/protein bars on the market today with healthy ingredients, but I thought I would my hand at making my own. My oldest son often asks me to buy the not-so-healthy options he’s seen at the grocery store, and I knew these could be an excellent substitution. These bars are full of #fiber #goodfat #omega3s and vitamins and minerals and are SO filling. I often grab a piece myslef as part of my lunch or a delish afternoon #pickmeup ! Feel free to add in your favorite nuts, seeds and butters. Mine are below. Pack them for weekend trips or to fuel sports games. You can store in the fridge for a week or the freezer for even longer! These have been a huge hit in my house. Let me know what you think!

Veggie mix

Veggie mix

I’m loving the indiansummer weather this fall, but I also look forward to alllll the delicious and nutritious winter vegetables coming into season. Brussels Sprouts are low in calories, high in fiber and filled with Vitamins C,K, folate, potassium, iron, and calcium. Butternut squash is also high in potassium and fiber. It’s a super source of Vitamin A, which makes it great for eyesight and your skin. It’s Vitamin C and antioxidants are also great for skin and immunity. The quinoa is high in protein and fiber. The walnuts are high in Omega 3…..and this does not even cover all of the benefits of this meal. Just know that this is beyond delicious and SO good for you. Enjoy and let me know what you think!!!!l

Creamy Herb Eggs

Creamy Herb Eggs

As a Registered Dietitian for 20+ years, diet and food fads come and go. If there’s one thing that remains true, it’s that breakfast IS indeed such an important start to the day. As you wake up and begin using your mind and body, your brain and muscles need fuel to work properly. I always recommend real food and a balanced meal such as this one. When you include 3 meals a day, cravings and late-night snacking decrease. Also, research has shown that students perform better in school and on tests when they don’t skip breakfast. Even if you are brunching mid-day this weekend, make sure to get up a little earlier to start the day with a healthy meal. Check out all my breakfast recipes on the website. Link in bio! And tag me to let me know what you think of this dreamy creamy egg and potato combo. Happy weekend!!

Keep stirring until cooked to your liking. Serve and enjoy! ❤️

Turmeric Potatoes

Turmeric Potatoes

Please don’t fear potatoes: they are a good, high fiber, real-food source of complex carbohydrates. They are also high in protein, potassium, Vitamin C, and antioxidants called anthocyanins. This means that is good for your digestion AND skin! Plus they help keep you full and decrease cravings. Turmeric is anti-inflammatory and can even help alleviate stress (and depression) which we could all use right now! Fun fact: make sure you add black pepper to your dishes made with turmeric: it aids in improved absorption of turmeric, thus more #antioxidant and #antiinflammatory benefits! Pair this dish with a lean protein-like these lentils that are also high in fiber-and some veggies and you’ve got a complete meal.

Great as leftovers with eggs for breakfast or Sunday brunch!

Pesto Chèvre Omelette

Pesto Chèvre Omelette

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!

Lime Herb Chicken

Lime Herb Chicken

Lime Herb Chicken. Spice up your #tacotuesday by creating a #tacobowl starring this lime herb chicken! The stars of this recipe are all the fresh herbs. They have great antioxidant and anti-inflammatory properties. Since they add so much flavor, you can use less or no salt in your recipes. Parsley acts as a natural diuretic and can freshen breath. Oregano helps fight infection. Basil can help lower cholesterol and has antimicrobial properties. Serve this chicken along with some greens, beans and rice and you’ve got a full spread for an easy dinner party! Make it a fun girls night (*pairs well with tequila!) or impress your whole family. Let me know what you think and ENJOY!

Fruit and nut tuna

Fruit and nut tuna

As the weather heats up, I’m definitely a fan of light, simple cold lunches….like Fruit & Nut Tuna! With backyard BBQs coming our way this weekend, this is also a perfect platter to serve up to family and friends. Cherries and almonds add amazing flavor along with their antioxidant power and fiber to this tuna salad. Avocado mayo and almonds bring healthy fats that are good for your skin and help lower bad cholesterol. I love Mary’s gone crackers because they are organic, gluten-free, high fiber, and made of all-natural ingredients. This satisfying taste explosion will impress your guests and keep everyone happy and FULL!

 

Veggie packed wheat berry salad

Veggie packed wheat berry salad

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!

Israeli Cauliflower

Israeli Cauliflower

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!

Superfood soup

Superfood soup

It’s still cold and rainy here in the East this April, so I’m craving allllll the warm comfort foods-especially being at home so much. I don’t often make soup myself but this one was SO simple and delicious-not to mention vegan and plant-based. Butternut squash is a great source of potassium, fiber, and Vitamins C and A, so it aids in digestion, skin health, and immunity. Carrots are also a good source of fiber and potassium and of course vitamin A (beta carotene). Turmeric is anti-inflammatory and can even help alleviate stress (and depression) which we could all use right now!

Try this soup with a side of greens and topped with pumpkin seeds for a balanced meal. Let me know what you think!

Kale Salad

Kale Salad

Kale truly is a #superfood and not a nutrition trend. With its amazing health benefits, it should definitely be eaten often in your diet. It’s an excellent source of: Vitamins K, C, A and manganese and copper. It’s also a very good source of B6, calcium, iron and fiber, Vitamin E and Vitamin B2. Kale is an #antioxidant, #antiinflammatory, and may help fight cancer and heart disease. It also helps detox the cells of the body and is great prebiotic to help with digestion. Try this recipe: even if you think you DON’T like kale, it will change your mind! The key here is the massaging of the leaves. Read on and tag me when you create your version of this salad.

Ultimate Cucumber Salad

Ultimate Cucumber Salad

These cool, crunchy cucumbers ? don’t often get as much credit as their cruciferous counterparts (broccoli and cauliflower), but they should! They can be used to make this simple side dish: NO cooking even required! Cucumbers are an excellent source of Vitamin K, have antioxidant and anti-inflammatory properties due to their phytonutrient profile, which may help fight cardiovascular disease, type 2 diabetes, and cancer. Plus, cucumbers are low in calories (only 16 calories per cup), but high in water content, and very filling, so feel free to enjoy a nice big serving!

Tuna Lettuce Boats

Tuna Lettuce Boats

You must try this simple mayo-free tuna salad served in romaine lettuce boats! With all the veggies added, this dish is full of fiber and crunch. I love safe catch foods tuna for #leanprotein because it’s the lowest in mercury. The lemon provides flavor and antioxidant VitaminC and the olive oil is a healthy fat that’s great for skin this time of year! Enjoy this for a healthy meal or snack!

Fried Rice Recipe

Fried Rice Recipe

Want an easy, tasty recipe that utilizes a bunch of your pantry and frozen items? Then this fried rice made with @birdseyevegetables is IT! My kids even told me it’s better than takeout! The savory sweet flavor is amazing and it is full of vegetables and fiber. It’s Passover-safe if you eat rice during this holiday OR replace with quinoa or cauliflower rice. Add egg, shrimp, chicken, beef or tofu for a complete balanced meal or serve as a side dish. Enjoy!