Mona's Healthy Kitchen (2026)

04/07/2025

🔥🎆 Red, White & BUFFALO Bites! 🎆🔥

Bringing the heat this 4th of July from beautiful Martha’s Vineyard with one of my favorite crowd-pleasers: Air Fryer Buffalo Cauliflower Bites with Blue Cheese Dressing 💙✨

They’re crispy, tangy, and veggie-forward—a satisfying snack that’s perfect for your holiday BBQ or beach picnic. 🌊🇺🇸

This recipe is from my cookbook satisFRY, where comfort food meets feel-good nutrition—air fried, flavorful, and made with real ingredients.

Here’s the full recipe to spice up your celebration ⬇️

Buffalo Cauliflower Bites with Blue Cheese Dressing
Serves 4

Ingredients
1 small head cauliflower, cut into bite-sized pieces
1/4 cup gluten-free breadcrumbs
3 T buffalo sauce
2 T butter, melted
1/2 tsp garlic powder

Blue Cheese Dressing
1/2 cup nonfat plain Greek yogurt
1/2 cup blue cheese crumbles
1 T milk or plant-based milk
1/2 tsp Worcestershire sauce
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper

Directions
1️⃣ Heat air fryer to 400˚F.
2️⃣ In a large bowl, toss cauliflower with breadcrumbs, buffalo sauce, melted butter, and garlic powder.
3️⃣ Air fry 10–12 minutes, until crisp-tender and golden.
4️⃣ Stir together dressing ingredients and serve with warm cauliflower bites for dipping!

✨ Vegetarian
✨ Air fried, not fried
✨ Gluten-free
✨ Big flavor, better-for-you ingredients

Wishing you a spicy, satisfying, and safe 4th of July!

19/06/2025

Strawberries are at their sweetest right now—so of course I had to create something special!

These Strawberry Shortcake Muffins are my lighter twist on a summer classic, made even easier (and more fun!). As part of my collab with Philips, I’ve been exploring all the creative ways you can use the Airfryer beyond the usual—baking included! And I have to say… muffins in the Airfryer? Game changer.

I wanted something that felt nostalgic but fresh—soft, fluffy, and filled with real strawberries. These muffins are just sweet enough and perfect on their own, or you can slice them open, add juicy berries and a little whipped cream for that shortcake moment.

And the Mona touch? Flexibility! You can easily swap in blueberries, raspberries, or whatever’s fresh and seasonal. Plus, they’re lighter than your typical shortcake—just around 180 calories each before toppings, and packed with vitamin C and fiber from the fruit.

⸻

Strawberry Shortcake Muffins (Airfryer or Oven)
🍓 Prep time: 15 min
🔥 Cook time: 18 min (Airfryer) | 20–22 min (Oven)
🧁 Servings: 6 muffins
✨ Approx. 180 calories per muffin (before toppings)

Ingredients:
• 2 cups strawberries (or your favorite berries)
• 1/2 cup buttermilk
• 1/3 cup sugar (plus a bit for berries)
• 3 tbsp melted butter
• 1 egg
• 1 tsp vanilla extract
• 1 cup all-purpose flour
• 1 1/2 tsp baking powder
• 1/8 tsp salt
• Whipped cream (optional)
• Vegetable oil spray

Instructions:
1. Dice 3/4 cup strawberries, sprinkle with sugar, and pat dry with paper towels.
2. Slice and sweeten the remaining 1 1/4 cups strawberries and refrigerate for topping.
3. In a bowl, whisk together buttermilk, sugar, butter, egg, and vanilla.
4. In another bowl, combine flour, baking powder, and salt. Stir into the wet mixture, then fold in diced berries.
5. Spray 6 silicone muffin cups and fill with batter.
6. Airfryer: 320°F for 18 minutes.
Oven: 350°F for 20–22 minutes.
7. Slice, top with berries and whipped cream, and enjoy!

05/06/2025

🥒🍠Crispy, twirly, and totally irresistible! These Air Fryer Zucchini or Butternut Squash Noodle Nests are your new go-to veggie side. Fun to make, easy to love. Perfect as a light side in place of pasta!!

Quick Recipe:
Toss 10 oz spiralized zucchini (or butternut squash) with 2 tsp olive oil, ¼ tsp salt, ¼ tsp pepper + spices:
• For zucchini: add 1 tsp Mediterranean spice (oregano/basil blend) , ¼ tsp garlic powder + 2 Tbsp shredded Parmesan.
• For squash: add ½ tsp cinnamon, ½ tsp cumin.

Form 6 little nests, air fry at 400°F for 8–10 min until edges are crispy. Let rest 3 min. Nest goals = achieved!

29/05/2025

I love finding ingredients that bring both nutrition and flavor to the table. And avocado? It’s one of those magical foods. 🥑

This Avocado Caesar Dressing is a fresh twist on the classic—creamy, tangy, and so satisfying. Instead of using egg yolks or tons of oil, I blend in avocado for that rich texture, healthy fats, and a little nutrient boost. It’s lightened up but still tastes like the Caesar you crave.
The perfect start to your summer salads!

Each tablespoon is just 25 calories, and it’s perfect for salads, grain bowls, roasted veggies—or as a dip for whatever’s in the fridge!

Here’s how to make it:

🥑 Avocado Caesar Dressing
✔️ 1 medium Hass avocado, halved, peeled, pitted, chopped
✔️ 1/2 cup low-fat or unsweetened plant-based milk
✔️ 2 tsp lemon juice
✔️ 1 tsp minced garlic
✔️ 1 tsp Dijon mustard
✔️ 1 tsp Worcestershire sauce
✔️ Salt + pepper to taste
✔️ 1/4 cup grated Parmesan cheese
✔️ 2 tsp anchovy paste (optional)

✨ Blend avocado until smooth. Add the rest (except Parm), blend again. Fold in cheese, chill 1 hour, and enjoy!
🧊 Keeps for 5 days in the fridge.

Try it and let me know what you think—I think it might become your new favorite too.

13/05/2025

Sizzlin’ Cinnamon Pineapple – Your New Favorite Healthy Dessert

Craving something sweet but sticking to healthier ingredients? This Sizzlin’ Cinnamon Pineapple is air-fried to golden perfection—crispy on the outside, juicy on the inside, and naturally sweet with no added sugar!

Here’s the simple secret:
1. Slice fresh pineapple and air fry for 6–7 minutes per side until caramelized.
2. Mist lightly with avocado oil, then sprinkle with Ceylon cinnamon before air frying each side. This naturally sweet spice enhances flavor without added sugar.

Top with dark chocolate chips, shredded coconut, or crushed nuts for a simple dessert that feels indulgent but is made with better-for-you ingredients.

10/05/2025

Viva la Paella… in the Airfryer!
I took inspiration from Spain and gave this classic dish a healthy Airfry-ella remix.

You know the best part of traditional paella is that crispy rice at the bottom? In the Airfryer, that magic happens on top—perfectly golden, never burnt.

I mixed yellow rice with cauliflower rice for a lighter base, added flavorful chicken sausage, and tossed in frozen peas and cooked shrimp—easy, healthy, and delicioso!

Over 30g protein, 10g fiber, under 500 calories… now that’s a satisFRYing fiesta.

Ingredients
1 pouch cooked yellow rice
12 oz grated fresh cauliflower
3/4 c diced canned tomatoes,drained
1/4 c diced red onion
3 T chopped parsley
Juice of 1/2 lemon
1T olive oil
Salt and Pepper
6 oz frozen cooled shrimp, peeled
2/3c frozen peas
2 links nitrate free smoked chicken sausage
2 1/2 teaspons Mona’s Special spice blend ( 1t smoked paprika, 1/2 t turmeric, 1/2 t rosemary, 1/4 t thyme, 1/4 t garlic powder)

02/04/2025

It’s my birthday—and I’m celebrating with my all-time fave sweet snack: DARK BARK!
It’s crunchy. It’s fruity. It’s chocolatey. It’s HEALTHY. Yes… this bark does it all.

Why I love it (and why you will too):
Dark chocolate (70%+ cacao) isn’t just rich and satisfying—it’s packed with antioxidants that help fight inflammation, boost brain function, and even support heart health. Plus, it naturally lifts your mood.
Freeze-dried berries bring the tangy crunch and a serious health kick: they’re loaded with vitamin C, fiber, and concentrated phytonutrients—all without added sugar or preservatives.
Pumpkin seeds add a dose of plant-based protein and magnesium, great for muscle recovery and energy.
Almonds bring the satisfying crunch and healthy fats to keep you full longer.
Orange zest? That zesty pop delivers a citrusy brightness and anti-inflammatory boost.

Here’s how to make it:
1. Line a sheet pan with parchment paper.
2. Melt dark chocolate in 15-sec microwave intervals, stirring until smooth.
3. Spread into a ¼-inch thick layer.
4. Sprinkle with orange zest, freeze-dried fruit, pumpkin seeds, and almonds.
5. Press toppings lightly into the chocolate.
6. Let cool for 2+ hours on the counter. Break into 12 pieces and enjoy!

It’s indulgence with benefits—my kind of birthday energy.

From my kitchen to yours, thank you for being part of this journey. I’m so grateful for this beautiful community—and there’s no sweeter way to celebrate than sharing something I love.❤️

Here’s to health, joy, and chocolate—today and every day.

18/03/2025

Air Fryer Brussels Sprouts: A Lucky Green Bite for Spring and St. Patrick’s Week! ☘️

Crispy, caramelized, and packed with flavor—these air fryer Brussels sprouts are the ultimate green side dish! Whether you’re pairing them with your festive feast or just looking for a deliciously easy way to get your greens in, this dish is pure gold.

✨ Why You’ll Love It:
✔️ Quick & easy in the air fryer
✔️ Crispy, savory, and slightly sweet
✔️ A healthy twist on a classic

💚 Monavation Recipe:

Ingredients:
• 1 lb Brussels sprouts, trimmed & halved
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• ½ tsp garlic powder
• ½ tsp salt
• ¼ tsp black pepper

Directions:
1️⃣ Preheat air fryer to 400°F.
2️⃣ Toss Brussels sprouts with olive oil, balsamic, garlic powder, salt, and pepper.
3️⃣ Air fry for 15-17 minutes , shaking halfway through.
4️⃣ Sprinkle with Parmesan (if desired) and serve warm!

Golden, crispy, and full of flavor—just like finding a pot of gold at the end of the rainbow! 🌈✨

12/03/2025

🍅 Roasted Campari Tomato & Mozzarella Salad – Sweet, Savory, and So Satisfying!

Florida tomatoes are in season, and I love using Campari tomatoes because they’re naturally sweet and juicy. But when you roast or air fry them? Game changer. 🔥 The flavor gets even deeper and richer!

Now, let’s take it up a notch—because why stop at just tomatoes and mozzarella? We’re adding a crispy Parmesan base for that extra crunch. Think caprese salad… but with a little Monavation!

📝 Recipe:

Ingredients:
✔️ 4 Campari tomatoes, halved
✔️ 1 tbsp olive oil
✔️ Salt & pepper to taste
✔️ ½ tsp dried oregano (optional)
✔️ ½ cup shredded Parmesan cheese (for crisps)
✔️ 4 oz fresh mozzarella, sliced
✔️ Fresh basil leaves
✔️ Balsamic glaze, for drizzling

👩‍🍳 How to Make It:

1️⃣ Roast the tomatoes – Toss halved Campari tomatoes with olive oil, salt, pepper, and oregano. Roast in the oven at 400°F for 15-20 min or air-fry at 375°F for 10-12 min until soft and caramelized.
2️⃣ Make Parmesan crisps – Pile little mounds of shredded Parmesan on a parchment-lined baking sheet and bake at 375°F for 5-7 min (or air-fry for 3-5 min) until golden and lacy. Let them cool and crisp up!
3️⃣ Assemble – Layer those crunchy Parmesan crisps with fresh mozzarella, roasted tomatoes, and plenty of fresh basil.
4️⃣ Finish with flair – Drizzle on some balsamic glaze, maybe an extra sprinkle of flaky salt, and boom—you’ve got a salad that’s anything but basic.

Crunchy, creamy, sweet, and savory—it’s all happening here! Who’s making this one? 🍽️✨

05/03/2025

🐟🥗 Soy-Glazed Salmon Bowl– Omega-3 Powerhouse! 🥗🐟

Celebrate National Omega-3 Week with this delicious and nutrient-packed Soy-Glazed Salmon Salad! This easy, flavorful dish is loaded with heart-healthy omega-3s, antioxidants, and plant-based nutrients to fuel your body and brain. Plus, we’re swapping croutons for crispy nori (seaweed)—a powerhouse ingredient packed with minerals, iodine, and marine-based omega-3s! 🌊✨

Why Nori?

🌱 Rich in Omega-3s – One of the best plant-based sources of these essential fats!
🌊 High in Iodine – Supports thyroid health and energy metabolism.
🦠 Gut-Friendly Prebiotics – Helps feed beneficial gut bacteria.
💪 Full of Antioxidants & Minerals – Protects your cells and supports immune function!

Ingredients (Serves 2)

✅ 1 tbsp sesame oil
✅ 2 tbsp reduced-sodium tamari (or soy sauce)
✅ 2 tsp honey
✅ 2 tsp fresh minced ginger (or ginger paste)
✅ 1 tbsp water
✅ 2 salmon fillets (5 oz each)
✅ 8 cups mixed greens
✅ ½ cup shelled edamame (thawed if frozen)
✅ 1 small cucumber, chopped
✅ ¼ red bell pepper, diced
✅ 4 sheets nori (dried seaweed), crumbled

Instructions

1️⃣ Whisk sesame oil, tamari, honey, ginger, and water to create a glaze/dressing. Brush half over the salmon and let it marinate for 10 minutes.
2️⃣ Preheat a grill, indoor grill, or pan to medium-high heat.
3️⃣ Grill salmon for 4–5 minutes per side, until flaky and cooked through.
4️⃣ Assemble bowls with salad greens, edamame, cucumber, and bell pepper.
5️⃣ Top with grilled salmon and crumbled nori. Drizzle with the reserved dressing.

💡 Why You’ll Love This:
🔥 Brain-boosting omega-3s from salmon & seaweed
🔥 High-protein & low-carb for a satisfying meal
🔥 Quick & easy – ready in under 30 minutes!

Tag a friend who needs more omega-3 goodness in their life! 🧠💪

25/02/2025

Tofu Tuesday: Smoky Sheet Pan Tofu & Veggies with Cool Cucumber Sauce

Elevate your plant-based meals with this easy and flavorful sheet pan recipe. Inspired by a client project for Castle Connolly, I’ve personalized it by swapping curry spices for a smoky, garlicky blend and introducing a refreshing Cool Cucumber Sauce.

Ingredients:

Main Dish:
• 16 oz extra-firm tofu, cubed
• 1 small cauliflower head, cut into florets
• 4 large carrots, sliced
• 1 red onion, chopped
• 2 tbsp avocado oil
• 1 tbsp smoked paprika
• 1 tsp garlic powder
• ½ tsp ground cumin
• Salt and pepper to taste
• 2 cups cooked brown basmati rice

Cool Cucumber Sauce:
• ⅔ cup plain plant-based yogurt
• ¼ cup cucumber, minced
• 3 tbsp red onion, minced
• ½ tsp lemon juice
• ½ tsp garlic powder
• ¼ tsp smoked paprika
• 1 tsp serrano pepper, minced (optional)
• Salt and pepper to taste

Instructions:
1. Preheat Oven: Set to 425°F (218°C).
2. Prepare Ingredients: Pat tofu dry and cube; chop vegetables.
3. Season: Toss tofu and veggies with oil, spices, salt, and pepper.
4. Roast: Spread on a sheet pan; bake for 20–25 minutes until tender.
5. Mix Sauce: Combine all sauce ingredients; season to taste.
6. Serve: Spoon roasted mix over rice; top with cucumber sauce.

Nutritional Highlight:
• Each serving: ~21g protein, 10g fiber, 400 calories.

This customizable sheet pan meal is perfect for adding more plant-based dishes to your repertoire. Feel free to experiment with different spice blends and sauces to make it uniquely yours. Enjoy!

Mona's Healthy Kitchen

04/07/2025

19/06/2025

05/06/2025

29/05/2025

13/05/2025

10/05/2025

02/04/2025

18/03/2025

12/03/2025

05/03/2025

25/02/2025

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