It’s a whole meal in a pouch! This recipe makes 4, 6oz pouches and 1 small 4oz shake (so 5 servings) Ingredients: 1/4c whole milk 1, 6oz container of full fat greek yogurt small handful of spinach 1 pear 1c frozen mango 1/4c oats Directions: Blend well. You may need to use a damper to […]
Basically leftover dinner, thrown over a lot of lettuce with avocado and balsamic dressing! Ingredients: 4oz lean steak like sirloin 2c of roasted vegetables (peppers, onions, brussel sprouts) 2 tbsp balsamic vinegarette 3c mixed green salad (kale, baby spinach and romaine work best) 1/2 rip avocado, sliced Directions: toss everything together in a large bowl […]
It starts with 9 eggs for 12 muffin tins. You add the rest ! I had leftover sweet potato my son didn’t eat and a lot of spinach from Costco thay wasn’t going to last the week! Voila, spinach sweet potato egg muffins! Ingredients: 9 large hormone antibiotic free eggs 1/2c shredded sharp cheddar 1/2 […]
An energy bite if you will! As I was making these I realized that I can shape them into little Mickey Mouse faces so I call them “Mickey chocolate” Makes 16 Mickey balls (that doesn’t sound right) Ingredients 1 avocado 1 banana 1/2c chunky peanut butter 1/2c oats 1c cocoa (unsweetened) 1tsp vanilla Directions: You’ll […]
Another way to make this simple protein! This one is versatile. If you make a batch of it I guarantee you can throw it into most of your dishes to add some extra lean protein all week! Serves 4 Ingredients: 1 block of firm tofu 1 tbsp good olive oil Salt Pepper Garlic Cornstarch Directions: […]
Serves 4 Ingredients: 1lb Salmon (wild or farmed with BAP certification) 1/2 tbsp. butter Spices: salt, pepper, garlic 1 tbsp. lemon juice For the Yogurt Dill sauce: 1/2c 2% or full fat plain greek yogurt 2 tbsp. low fat mayo 2 tbsp. chopped fresh dill 1 garlic clove, minced (or use Dorot frozen cube) 1 […]
Great side, feels fancy. Half the calories (of course) Serves 6 Ingredients: 1c white or brown rice (white rice, long grain typically goes best here) 1/2 tbsp butter 1 yellow onion, chopped 1 3/4c vegetable or chicken broth 1/4c pine nuts or chopped almonds (toast in the oven for about 10 minutes until fragrant) 1 […]
This smoothie is full of antioxidants and vitamin C. Sure to beat a cold you feel coming on! Ingredients: 2c frozen berry mix (blueberry, strawberry,raspberry) 1 banana 1/2c almond milk Directions: blend well! Nutrition facts: Calories: 220kcal Protein: 5g Carbs: 50g Fiber: 20g Nutrition tip: 20g of fiber is your whole days worth! I suggest […]
Traditional Plowman’s lunches are with bread, cheeses, meats, butter and pickles! But when a dietitian does it, it has to be green! I’m proud of this spread I put together today for some of my co-workers who have been doing a great job for me. Heres the trick 1/2 the plate of veggies, make a […]
When I make fajitas it’s a whole to do! Lots of condiments, veggies, protein by far one of my favorite meals! Are you making your fajita the right way?? Serves 4 Ingredients: 4, mission flour tortillas (about 140 calories each) 1lb fajita steak strips (or try it vegetarian style with my tofu recipe) 3 peppers […]