The Health Hub

11/11/2025

10/24/2025

Light & Healthy White Chocolate Cheesecake (No Refined Sugar)

Ingredients (Makes 8 Slices)

Chocolate Almond Crust:

1 cup almond flour

2 tbsp unsweetened cocoa powder or cacao powder

2 tbsp melted coconut oil

2 tbsp honey or maple syrup (or monk fruit syrup for low sugar)

1 tsp vanilla extract

Pinch of sea salt

Cheesecake Filling:

8 oz reduced-fat cream cheese (softened)

1 cup plain Greek yogurt (2% or nonfat)

¼ cup honey or maple syrup

1 large egg + 1 egg white

1 tsp vanilla extract

3 oz white chocolate (preferably sugar-free or at least 70% cocoa butter) OR

DIY “healthy white chocolate” substitute:

2 tbsp cocoa butter + 1 tbsp coconut oil + 2 tbsp maple syrup (melted together)

Topping:

Fresh berries (red currants, raspberries, strawberries)

1–2 tsp honey or powdered monk fruit for light dusting

Optional drizzle: 1 tsp melted dark chocolate or balsamic reduction

Instructions

1. Preheat oven to 325°F (165°C).

2. Mix almond flour, oats, coconut oil, honey, vanilla, and a pinch of salt.

3. Press into a parchment-lined springform pan (8–9 inches).

4. Bake 8–10 minutes, then cool.

5. Melt white chocolate (or cocoa butter mix) in a double boiler or microwave in 15-second bursts.

6. In a bowl, beat cream cheese until smooth. Add Greek yogurt, honey, vanilla, then melted chocolate.

7. Add egg and egg white, mix until just combined (do NOT over-mix).

8. Pour filling over cooled crust.

9. Bake for 35–40 minutes until edges are set but center slightly jiggles.

10. Turn off oven, crack door open, let cool inside for 1 hour (prevents cracking).

11. Refrigerate at least 4 hours or overnight.

12. Top with fresh berries.

If desired, lightly drizzle melted dark chocolate or balsamic glaze and dust with powdered monk fruit or cocoa.

Enjoy! 😋

10/22/2025

Mediterranean Seafood Pasta

Ingredients (Serves 4)

Seafood Mix:

½ lb shrimp, peeled & deveined

½ lb mussels, cleaned and debearded

½ lb clams (optional)

½ lb calamari rings

1 tbsp fresh lemon juice

Black pepper + red chili flakes (optional)

Pasta:

8 oz whole-grain spaghetti or chickpea pasta

Tomato-Herb Sauce:

1 tbsp extra-virgin olive oil

4 garlic cloves, minced

1 small yellow onion, finely diced

1½ cups no-salt-added crushed tomatoes or passata

1 cup halved cherry tomatoes

¼ cup dry white wine (optional, enhances flavor)

1 tsp smoked paprika or Italian seasoning

½ tsp red chili flakes (optional)

Salt to taste (start with ¼ tsp or use a pinch of sea salt)

Fresh basil or parsley, chopped

Instructions

1. Boil in lightly salted water until al dente. Reserve ½ cup pasta water, drain, and set aside.

2. In a large skillet, heat olive oil over medium.

3. Add onion and garlic, cook 2–3 minutes until fragrant.

4. Add crushed tomatoes, cherry tomatoes, smoked paprika/Italian herbs, and white wine.

5. Let simmer 5–7 minutes until slightly thickened.

6. Add shrimp and calamari first; cook for 2 minutes. Then add mussels and clams.

7. Cover with a lid and cook 4–5 minutes until shells open (discard any closed ones).

8. .Squeeze lemon juice, sprinkle black pepper and chili flakes.

9. Toss cooked pasta directly into the sauce. Add a splash of reserved pasta water if needed for silkiness. Toss with fresh parsley or basil.

10. Plate and garnish with herbs, a drizzle of olive oil, and fresh cracked pepper.

Optional: lemon zest, parmesan (use lightly), or crushed red pepper.

Enjoy! 😋

10/20/2025

Shrimp Veggie Fried Rice

Ingredients (4 servings)

Base:

2 cups cooked brown rice (or cauliflower rice for lower carbs)

1 lb shrimp, peeled & deveined

2 eggs, whisked (optional: egg whites only for lower cholesterol)

Vegetables (diced):

½ red bell pepper

1 small zucchini

1 small carrot

½ yellow onion

2 garlic cloves, minced

1 tsp fresh ginger, minced

3 green onions, sliced (reserve some for topping)

Seasoning & Sauce:

1½ tbsp low-sodium soy sauce or coconut aminos

1 tsp toasted sesame oil

1 tbsp olive oil or avocado oil (for cooking)

Optional: 1–2 tsp rice vinegar or a squeeze of lime juice

Black pepper, chili flakes, or a dash of sriracha to taste

Toppings:

1 tbsp toasted sesame seeds

Extra green onions

Instructions:

1. Pat shrimp dry, lightly season with pepper and a pinch of paprika (optional).

2. Dice vegetables and set aside.

3. Heat ½ tbsp olive or avocado oil in a nonstick skillet or wok.

4. Sauté shrimp 1–2 minutes per side until pink. Remove and set aside.

5. In the same pan, add whisked eggs. Scramble lightly and push to the side or remove.

6. Add remaining oil. Sauté onion, garlic, and ginger.

7. Add zucchini, carrots, and bell pepper. Stir-fry 3–4 minutes until tender-crisp.

8. Add cooked brown rice/cauliflower rice. Stir well.

9. Add soy sauce/coconut aminos, sesame oil, vinegar or lime juice. Mix in shrimp and eggs.

10. Top with green onions and sprinkle sesame seeds.

Optional: drizzle sriracha or chili oil for heat.

Optional Modifications:

Lower cholesterol by using 1 whole egg + 1 egg white or no egg
Add more iron by adding spinach or cooked kale when mixing rice
Add more protein by adding edamame or tofu alongside shrimp
You can lower sodium by using coconut aminos or homemade sauce without soy
Boost flavor without salt by adding garlic, ginger, chili flakes, and lemon juice

Enjoy! 😋

09/09/2025

Food Prep=Life Prep

Taking a little time each week to prepare meals and snacks can help:
✅ Stay on track with healthier choices
✅ Save time on busy weekdays
✅ Reduce stress around “what’s for dinner?”
✅ Cut down on food waste and random takeout

This isn’t about being perfect. It’s about being prepared! Whether it’s full meals, chopped veggies, or just having a few go-to staples ready, food prepping makes life so much easier.

Have you tried food prepping before? What's your favorite thing to prep ahead?

05/03/2025

Grilled Beef Wraps with Bulgur and Yogurt Dip

Ingredients:

1 lb (450g) lean ground beef (or ground turkey)

1 small onion, finely chopped

2 cloves garlic, minced

1 tsp cumin powder

1 tsp paprika

1/2 tsp black pepper

1/2 tsp salt

6 small whole wheat tortillas or flatbreads

1 cup cooked bulgur wheat

1 small tomato, grilled

1 green chili pepper, grilled

1/2 cup plain Greek yogurt

1 tbsp lemon juice

Fresh parsley, for garnish

1–2 tbsp olive oil (for grilling)

Light tomato sauce for drizzling (optional: blend 1 tomato with a pinch of salt and pepper)

Instructions:

1- Mix ground beef, onion, garlic, cumin, paprika, salt, and pepper in a bowl until well combined.

2- Shape the meat mixture into small logs or patties.

3- Heat olive oil in a grill pan and grill the beef logs until fully cooked and nicely charred on the outside.

4- Warm the whole wheat tortillas lightly.

5- Wrap the cooked beef logs in tortillas and slice into bite-sized rolls.

6- For the yogurt dip, mix Greek yogurt with lemon juice. Set aside.

7- Grill the tomato and green chili until charred.

8- Serve the wraps on a plate, drizzle with light tomato sauce, and add a scoop of bulgur wheat, grilled vegetables, and yogurt dip on the side. Garnish with fresh parsley and enjoy a hearty, healthy meal!

Enjoy!😋