Emma Smith

Getting motivated to eat well and developing a healthy relationship with food will set you free from all those nutrition-related demons in your past.

01/27/2023

Easy protein pancakes

Ingredients
1 banana
75g oats
3 large eggs
2 tbsp milk (dairy, soya, oat or nut milks all work)
1 tbsp baking powder
pinch of cinnamon
2 tbsp protein powder (whey, pea or whatever your preference)
coconut oil, or a flavourless oil, for frying
nut butter, maple syrup and berries or sliced banana to serve

01/26/2023

Slow cooker meatballs

Ingredients
1 tbsp rapeseed oil
1 onion, finely chopped
2 carrots, finely diced
2 celery sticks, finely diced
2 garlic cloves, thinly sliced
500g carton tomato passata
2 tbsp chopped parsley
For the meatballs
400g lean mince turkey
4 tbsp porridge oats
pinch paprika
1 garlic clove, crushed
spray of oil

01/25/2023

Cheesy Ground Beef & Cauliflower Casserole

Ingredients
Ingredient Checklist
1 tablespoon extra-virgin olive oil
½ cup chopped onion
1 medium green bell pepper, chopped
1 pound lean ground beef
3 cups bite-size cauliflower florets
3 cloves garlic, minced
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
½ teaspoon salt
¼ teaspoon ground chipotle
1 (15 ounce) can no-salt-added petite-diced tomatoes
2 cups shredded extra-sharp Cheddar cheese
⅓ cup sliced pickled jalapeños

12/06/2022

Santa Claus Sugar Cookies

Ingredients
1 cup unsalted butter
1-1/2 cups sugar
2 large eggs
1 teaspoon vanilla extract
3-1/2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon cream of tartar
1/2 teaspoon ground nutmeg
1/4 teaspoon salt

frosting:
3/4 cup unsalted butter, softened
6 tablespoons 2% milk
2-1/4 teaspoons vanilla extract
1/4 teaspoon salt
6-3/4 cups confectioners' sugar
Red colored sugar, miniature semisweet chocolate chips and Red Hots, optional

12/03/2022

Cauliflower Stir Fry

Ingredients
1 medium head cauliflower (2 pounds)
1 red bell pepper
1 orange bell pepper
1 medium white onion
3 green onions
3 tablespoons rice vinegar*
¼ cup soy sauce (or tamari or coconut aminos)
1 tablespoon light miso
½ tablespoon gochujang (optional)
2 tablespoons sugar (or maple syrup)
2 tablespoons sesame oil (regular, not toasted)
1 teaspoon cornstarch (or arrowroot powder)
3 tablespoons neutral oil for stir frying, divided
To serve as a main dish: Add ¾ cup cashews with cauliflower**, add 1 cup shelled frozen edamame in the last 2 to 3 minutes, or add Marinated Tofu, Pan Fried Tofu, or Sauteed Shrimp and serve with rice

12/02/2022

CAULIFLOWER CURRY

Ingredients
Cauliflower Marinade:
▢1 pound cauliflower florets (about 1 head)
▢7-ounce container plain greek yogurt (Note 1)
▢1 tablespoon garam masala (Note 2)
▢1 tablespoon lemon juice
▢1 teaspoon ground black pepper
▢1/4 teaspoon ground ginger
Sauce:
▢1 cup canned tomato sauce (Note 3)
▢1 cup heavy whipping cream (Note 4)
▢5 cloves garlic, minced
▢1 tablespoon garam masala (Note 2)
▢1/2 teaspoon paprika
▢1/2 teaspoon turmeric
▢1/2 teaspoon table salt
▢1/4 teaspoon cayenne (Note 5)

12/01/2022

PARMESAN OVEN ROASTED CAULIFLOWER

Ingredients

▢1 large head of cauliflower cut into florets
▢1 tbsp extra virgin olive oi
▢Kosher salt and black pepper to taste
▢1 tsp garlic powder
▢1/2 tsp onion powder
▢1 tsp smoked paprika
▢½ cup Parmesan cheese grated
▢Fresh parsley to garnish
Instructions
Preheat the oven to 400ºF and line a baking sheet with parchment paper
Place the cauliflower florets into a large bowl.

Drizzle with olive oil, and sprinkle with all the seasonings. Using your clean hands toss well to get all pieces evenly coated.
Transfer the cauliflower to the prepared baking sheet and arrange in a single layer.
Roast for 15 minutes, then sprinkle with the parmesan cheese. Bake for 15 minutes more, or until crisp tender.
Garnish with freshly chopped parsley and enjoy!

11/11/2022

Turkey and Swiss Sloppy Joes

Ingredients
1 tablespoon canola oil 12 ounces ground turkey breast 2 cups thinly sliced kale 1 cup chopped onion 1 tablespoon chopped fresh thyme 1 teaspoon garlic powder 4 ounces presliced mushrooms 1 1/2 cups 2% reduced-fat milk 1 1/2 tablespoons all-purpose flour 3 ounces Swiss cheese, shredded (about 3/4 cup) 3/4 teaspoon black pepper 1/2 teaspoon kosher salt 4 whole-wheat hamburger buns

11/10/2022

Ham and Cheese Pizza

Ingredients
1 tablespoon olive oil, divided 4 ounces fresh baby spinach 1 (8-oz.) prebaked thin pizza crust (such as Mama Mary's) 1/4 cup lower-sodium marinara sauce (such as Rao's) 4 ounces lower-sodium deli ham, diced 2 ounces shredded reduced-fat cheddar cheese (about 1/2 cup) 2 ounces fresh mozzarella cheese, torn 1/2 cup julienne-cut Fuji apple 1/4 teaspoon black pepper 1/4 teaspoon crushed red pepper

11/10/2022

Chicken Fingers and Green Beans with Tahini Sauce

Ingredients
8 chicken breast tenders (about 1 1/4 lb.) 1/2 teaspoon black pepper 1/2 teaspoon kosher salt, divided 3 tablespoons all-purpose flour 2 large eggs, lightly beaten 3/4 cup whole-wheat panko (Japanese breadcrumbs) 1/2 teaspoon grated lemon rind 1 ounce Parmesan cheese, grated (about 1/4 cup) Cooking spray 2 teaspoons olive oil 12 ounces trimmed fresh green beans 2 tablespoons fresh lemon juice, divided 3 tablespoons canola mayonnaise 2 tablespoons unsalted ketchup 1 tablespoon tahini

10/21/2022

Goulash

Ingredients
1 tablespoon olive oil

1 medium yellow onion, diced

3 cloves garlic, minced

1 pound ground beef

Kosher salt and freshly ground black pepper

1 teaspoon paprika

2 teaspoons Italian seasoning

1 tablespoon tomato paste

One 15-ounce can diced tomatoes

One 15-ounce can tomato sauce

1 teaspoon Worcestershire sauce

1 cup low-sodium beef broth

8 ounces cavatappi pasta

4 ounces sharp Cheddar, shredded on the large holes of a box grater (about 1 cup), plus more for serving

2 tablespoons chopped fresh parsley, plus more for serving

10/20/2022

Kung Pao Cauliflower

Ingredients
1/4 cup sweet chili sauce

1 tablespoon low sodium soy sauce

1 tablespoon white wine vinegar

1 teaspoon toasted sesame oil

2 tablespoons vegetable oil, plus more for frying

3 scallions, thinly sliced, white and green parts separated

1 medium jalapeño, thinly sliced

One 1-inch piece ginger, minced

2 large eggs

3/4 cup cornstarch

1 medium head cauliflower (about 2 pounds), cut into florets (6 to 7 cups)

Kosher salt and freshly ground black pepper

1/4 cup fresh cilantro leaves, chopped

1 tablespoon roasted and salted peanuts, roughly chopped

Address

New York, NY

Telephone

+17185141851

Website

http://trulymotivated.org/

Alerts

Be the first to know and let us send you an email when Emma Smith posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Emma Smith:

Shortcuts

Featured

Magnus Wellness
16 E 40th Street, Fl 4

Want your practice to be the top-listed Clinic in New York?

01/27/2023

01/26/2023

01/25/2023

12/06/2022

12/03/2022

12/02/2022

12/01/2022

11/11/2022

11/10/2022

11/10/2022

10/21/2022

10/20/2022

Address

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Featured

Share