Roasted Brussel Sprouts in a Vinegar-Dijon dressing. I love adding some dried cranberries to the mix to make it an extra festive dish around the holidays! Get the full recipe!Read More
This is one of our favorite vegetarian dishes at home because it's so full of flavor and it's really just a ton of fiber rich veggies along with plant-based protein!Read More
I love this recipe (and any of my easy roasted vegetables and salads you'll see in this blog) because it takes virtually no time other than maybe 5 minutes to chop/wash a few items. Let's get cooking! =)Read More
I always used to walk by these funny looking "white carrots"... until one day I picked them up and was forever changed.Read More
This is a staple in our household because I can use these sweet and tasty treats all week long in multiple dishes! Complex carbohydrates are excellent for long lasting fuel - whether you are looking to manage hormones, sustain long workouts, or fuel for your day to prevent hunger pangs in 1 hr of eating - fuel up with some hearty sweets & beets!Read More
Moroccan Stuffed Acorn Squash is a tasty, easy and nutrient-dense meal to serve this week. Bold flavors of raisins, cumin, garlic, onion sautéed into grass-fed beef/lamb and finished in a sweet starchy bowl of acorn squash.Read More
An amazing medley of spiraled zucchini pasta topped with sundried tomatoes, artichokes, capers, mushrooms and bedazzled with amazing nutritional properties (contains manganese, potassium, fiber all good for healthy blood vessels and an active metabolism).Read More
Here is an EASY protein option that you can make and have on hand all week using one of the most versatile plant proteins – beans! I love it as a snack or on top of lettuce for a salad. Couldn't be more refreshing and filling too!Read More
If you're looking for a way to get more vegetables into your diet what better way than swapping out white rice for... white rice... cauliflower style! Cauliflower is one of our cruciferous vegetables and has the ability to help protect against cancer due to sulforaphane, a sulfur compound that has also been shown to kill cancer cells and reduce tumor cell growth.Read More
It’s a great source of fiber and protein due to the quinoa and lentils, but it’s also got some bioflavonoids from the parsley and a natural sweetness and antimicrobial properties from the sautéed onion, garlic and mushroom mix. I do love my spice, and adding in a bit of hot sauce and cumin adds the touch that you need. These patties hold together well and worked great on the skillet to bake until crispy - oh la la so delicious and nutritious!Read More
Chicken can get boring, so why not spice it up when it comes to the taste, texture, and even how you use it? Most people think chicken salad is just chopped chicken with mayo, but this recipe gives chicken salad a whole new meaning!Read More
So my first experience of the traditional French Niçoise Salad was actually in the south of France, in a beautiful town called Nice (one of my most treasured trips and experiences). I was traveling with a nutrition study abroad group and we learned how to make this traditional dish from a local registered nutritionist in that area of the country. All local ingredients we picked up at the market, and then we prepared on the rocks overlooking a beautiful landscape of beach, water, and blue skies. This meal holds a special place and I hope you enjoy it as much as I did - and still do!
- 8-16 oz. Tuna Steaks (1 Large Piece)
- 2-4 Hard-boiled Eggs
- 2 cups Green Beans (boiled for ~3-5 minutes until turn bright green)
- 4-6 cups mixed lettuce greens (micro-greens, arugula, or mix of romaine lettuces)
- 1 Lemon (zest/squeeze on top)
- ½ cup Kalamata Olives
- 1-2 Roma Tomatoes, sliced (seeds removed)
- 1/2 red onion, sliced thinly
- Traditional Nicoise Salad is served with anchovies and fingerling potatoes and artichokes.
- Dressing: Lemon-Oil-Garlic-Salt-Pepper Vinaigrette (homemade or drizzle vinegar and a good olive oil on top
- First get 2 small pans boiling with hot water.
- Chop your red onion, wash and roughly chop lettuces.
- The water should be boiling soon, so drop in your eggs to cook for 12 minutes, additionally boiling your green beans for about 5 minutes (or until vibrant green).
- Once green beans are bright green remove from heat, strain and blanch with ice cubes/cold water to stop them from continuing to cook.
- Sear your steaks on a medium-hot pan or grill (~3-4 minutes on one side and about 1-2 minutes on the opposite side). These cook very quickly and the key is to not cook them all the way through - they should be slightly pink in the center. While cooking the steaks, have your green beans boiling in hot water for about 5 minutes.
- Add all ingredients to two salad bowls. Toss with salad dressing (olive oil-lemon juice-crushed garlic-salt-pepper). Serve seared tuna steaks over the prepared salad.
This juice has incredible detoxifying properties for the liver and may help prevent and reduce cancer cell growth due to its cruciferous veggie - broccoli!Read More
You have the option to make this meal vegetarian (no beef), or add some extra iron, protein, and CLA (conjugated Linoleic Acids) with a lean grass-fed beef which has been shown to positively help reduce body fat. Get cooking - this one is a family favorite in our house!Read More
Make these sweet little candied favorites to have on stock in your fridge all week. Perfect for a post-workout snack, pre-workout fuel, to add to a seasonal winter salad, whip up into a soup, or just toss as a side with your morning eggs or dinner rotisserie chicken.Read More
This plant-based appetizer will be the all-star at your next get together (if you don't gobble it down yourself before you get there that is!)Read More
Looking for some SPICE to your dinner-time fare? This dish was inspired by my recent travels to Rishikeshi, India back last Fall 2015. Indian food is rich in spices and aromatics like onions, garlic, turmeric, and ginger all of which have amazing nutritional properties (and make your food taste super delicious!!)Read More
Apple sage meatballs with tomatoes topped over spiraled zucchini with amazing nutritional properties (contains manganese, potassium, fiber all good for healthy blood vessels and an active metabolism from zucchini). Enjoy!Read More
5 Ingredients, 20 minutes, and chock full of nutrition and creamy deliciousness... I call that WINNING!Read More
Looking for the perfect Meal Prep Recipe?! This stores GREAT in the freezer, and packs perfectly in a thermos, mason jar to take to work for on the go. I love sipping my hearty chili on a cold day, for a Football Seasonal Tailgate, to serve when I have company over, to make meal planning easy for the week and to use as post-workout fuel. Remember, you can use this as a full meal as is, or have just 1/4 cup as a little snack in the day! You get the full effects of iron, protein, and amino acids. Double the batch if you want to store more in the freezer... Enjoy!!
EASY & TASTY
GRASS-FED BEEF & LOTSA VEGGIE CHILI
SERVES: 10 CUPS (PERFECT FOR MEAL PREP)
- 1 Lb. Grass-Fed Beef
- 1 Yellow Onion, Chopped
- 1-2 Large Carrots, Chopped
- 3 Stalks Celery, Chopped
- 1 Lb. White Button Mushrooms, Chopped
- 3 cans tomatoes (or 5-6 Large Tomatoes washed and chopped)
- 2 Sprigs Rosemary
- 2 Sprigs Thyme
- 1 Small Handful Fresh Parsley, Chopped
- 1/4 cup Franks Red Hot Sauce
- Salt/Pepper to taste
- COOK BEEF: In a large saucepan cook beef until brown on all sides (break it up with your spatula while it cooks, so there is not just 1 block of beef).
- CHOP VEGGIES: Add carrot, celery, mushrooms to a food processor and pulse a few times (takes 30 seconds and all your veggies are chopped!)
- SAUTE ONION: While the beef is cooking, in a separate large stock pot, sauté your chopped onion for 2 minutes on medium heat.
- ADD VEG: Add your chopped mushrooms, carrots, celery and spices and cook for 2-3 minutes.
- ADD TOMATOES: Add your 2-3 cans of tomatoes or chopped whole tomatoes.
- ADD BEEF: Add the beef that has been cooking on your side.
- ADD HOT SAUCE: Add 1/4 cup (or as much as you want) of Franks Red Hot Sauce. Stir everything together and bring to a low simmer. Let sit for 2-4 hours to allow flavors to marinate. Option to add 1-2 cups beef broth for more liquid chili. Garnish with fresh parsley
***OPTION TO ADD ALL INGREDIENTS TO A CROCKPOT AND COOK ON LOW HEAT 4-6 HOURS**