Blum Health

Blum Health Walking side by side with our clients, we help them fulfill their goals to a healthier lifestyle in a simple, structured program.

Kimberly- 90lbs gone... This program has completely changed my life!
11/12/2025

Kimberly- 90lbs gone... This program has completely changed my life!

Spinach Ricotta CasseroleIngredients:* 16 ounces frozen chopped spinach, thawed and well drained* 1 1/2 cups (12 ounces)...
11/12/2025

Spinach Ricotta Casserole

Ingredients:
* 16 ounces frozen chopped spinach, thawed and well drained
* 1 1/2 cups (12 ounces) part-skim ricotta cheese (2-3 fat grams per ounce)
* 1/2 cup shredded part-skim mozzarella cheese
* 1/4 cup grated regular Parmesan cheese (or reduced-fat if desired)
* 6 large eggs, beaten until frothy (Egg Beaters substitution not tested, but possible)
* 1 teaspoon Dijon mustard
* 1/2 teaspoon Italian seasoning
* 1/4 teaspoon garlic powder
* 1/4 teaspoon kosher salt
* 1/8 teaspoon black pepper

Directions:
Preheat the oven to 350 degrees F. Spray a 1 1/2 quart casserole dish with vegetable spray and layer the bottom evenly with the drained spinach. In a bowl, mix the remaining ingredients until combined. Pour mixture into the spinach lined dish. Bake for 35 to 40 minutes, until slightly browned around the edges and center is firm to touch. Serve warm, garnished with fresh basil and diced tomatoes, if desired

Makes 4 servings
Per serving
1 Lean protein
2 vegetables
2 condiments

It’s true! What sacrifices do you need to make in order to reach your goals?
11/12/2025

It’s true! What sacrifices do you need to make in order to reach your goals?

Way to go, Jessica!
11/11/2025

Way to go, Jessica!

Roasted Red Pepper Pasta w/ ChickenIngredients:•3 (cups) red bell peppers, whole•2 shallots, whole in peel – you can coo...
11/11/2025

Roasted Red Pepper Pasta w/ Chicken

Ingredients:
•3 (cups) red bell peppers, whole
•2 shallots, whole in peel – you can cook them this way but use two tablespoons of the cooked shallot in the recipe
•2 cloves garlic, whole in peel
•1 cup unsweetened almond milk
•4 tsp olive oil
•3/4 tsp. sea salt
•1/4 tsp. ground black pepper
•1 tbsp. almond flour
•2 Tbs grated parmesan, for garnish
•24 oz baked chicken or shredded chicken

For the “Noodles”:
•1 large spaghetti squash, baked and shredded-looking for 3 cups cooked

Directions:
1. Heat oven to broil.
2. Place the bell peppers and shallots on a baking sheet lined with tin foil or parchment paper.
3. Place the sheet in the oven and roast until charred. Flip over, then continue to roast until all sides have been charred. Remove from oven and let cool.
4. Peel away charred skin, seeds and stems on the red pepper. Set aside.
5. Add the roasted bell peppers, shallots, and garlic to a blender with almond milk, olive oil, sea salt, pepper, almond flour, and blend until smooth.
6. Heat a large skillet over medium high heat. When the skillet is hot, add the sauce and cook for 3-4 minutes, until heated through.
Add the spaghetti squash noodles to the sauce in the skillet and toss. Cook for an additional 1-2min.
7. Add 6 oz baked chicken to each serving to serve. Garnish with chopped basil and a sprinkle of Parmesan.

Makes 4 servings, Per serving:
3 vegetables, 3 condiments,
1 healthy fat, 1 leaner

Embrace uncertainty!
11/11/2025

Embrace uncertainty!

I am so proud of Starr, who’s story is so inspiring!“I never feel deprived on program, and this has allowed me to branch...
11/10/2025

I am so proud of Starr, who’s story is so inspiring!

“I never feel deprived on program, and this has allowed me to branch out to different foods, and who'd have guessed it, but healthy tastes amazing! I enjoy cooking now more than ever and feel proud to share pictures of my healthy meals rather than ashamed of the junk I was eating before. This program has truly been a blessing in my life and I appreciate all of your support along the way. If you aren't happy with where you are, I hope this encourages you to do something because I want everyone to feel as great as I do right now.

Healthy Chicken Pad Thai!Ingredients:1 1/2 cups (4.1 oz) daikon radish, peeled (2 greens)1 1/2 cups (7.89 oz) Sliced red...
11/10/2025

Healthy Chicken Pad Thai!

Ingredients:
1 1/2 cups (4.1 oz) daikon radish, peeled (2 greens)
1 1/2 cups (7.89 oz) Sliced red pepper (3 greens)
4 cups (15.92 oz) spiraled zucchini (8 greens)
2 cups (7.32 oz) bean sprouts (4 greens)
1/2 cup (1.76 oz) green onions, finely sliced (white and green parts) (1 green)
36 ounces cooked chicken breast (6 leaners)
1 cup cilantro leaves, chopped (1 condiment)
2 tablespoons sesame seeds, preferably black (2 healthy fats)

Peanut sauce:
6 tbsp PB2 (made by Bell Plantation) (3 condiments)
6 tbsp lime juice (9 condiments)
2 tablespoons low sodium tamari or other soy sauce (2 condiments)
1 packet Stevia or Splenda (1 condiment)
2 teaspoons grated fresh ginger (1 condiment)
1/2 tsp red pepper flakes (1 condiment)
About 3 tablespoons water, to thin (if needed)

Directions:

Using a spiralizer or a peeler, shred the radish and zucchini into “noodles”. Toss together the radish, zucchini, sliced green onion and bean sprouts and set aside in a large bowl.
Next mix all the peanut sauce ingredients until smooth and creamy. Toss the sauce with the “noodles” and top with warm cooked chicken, chopped cilantro, sesame seeds and a wedge of lime.

Makes 6 servings

Per serving:
1 Leaner protein serving
3 vegetables
3 condiments

Give yourself some patience.
11/10/2025

Give yourself some patience.

Shane is grateful for the tools and support of this program that has allowed him to lose 175 lbs! Way to go!
11/09/2025

Shane is grateful for the tools and support of this program that has allowed him to lose 175 lbs! Way to go!

My absolute favorite- Roasted Cauliflower White Cheddar SoupIngredients6 1/2 cups (22.88 oz) cauliflower cored and chopp...
11/09/2025

My absolute favorite- Roasted Cauliflower White Cheddar Soup

Ingredients
6 1/2 cups (22.88 oz) cauliflower cored and chopped into small, bite size pieces (13 greens)

1 cup (3.52 oz) finely chopped green spring onion (2 greens)

4 oz shredded sharp white cheddar cheese, shredded (1 lean)

6 oz low fat plain greek yogurt (1/2 lean)
1 Tbsp olive oil (3 healthy fats)

2 tsp olive oil (2 healthy fats)

1.5 tbsp almond flour (1 healthy fats)
¼ tsp salt (1 condiment)

1/4 tsp freshly ground black pepper (1/2 condiment)
1 (14 oz) can low-sodium chicken broth (1 condiment)

1 tbsp chopped fresh parsley (1/4 condiment)
¼ tsp dried thyme (1/4 condiment)
1 tsp dried bay leaf (1 condiment)
1 pkt Stevia or Splenda (1 condiment)
1 tbsp finely grated parmesan cheese (1 condiment)

Directions:
Preheat oven to 425 degrees. Place cauliflower on baking sheet, drizzle with olive oil and toss to evenly coat, then spread into an even layer and season lightly with salt and pepper. Bake in preheated oven until golden, about 25 minutes. Remove from oven and set aside
In a large pot, melt butter over medium heat. Add in onion and sauté until tender, about 4-5 minutes. Add in flour and cook, stirring constantly 1 ½ minutes, adding in garlic during last 30 seconds of cooking. While whisking, slowly pour in yogurt followed by chicken broth. Add in parsley, thyme, bay leaf, Stevia, and roasted cauliflower. Bring to a boil, stirring constantly, then reduce heat to low. Puree 3 cups of the soup in a blender and return to soup in pot. Remove from heat and stir in sharp white cheddar and parmesan cheese. Serve warm.

Makes 6 servings
Per serving: 1/4 lean, 2 ½ vegetables (will need ½ more servings), 3 condiments, 1 healthy fats

You can do this!
11/09/2025

You can do this!

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Philadelphia, PA

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Wednesday 9am - 9pm
Thursday 9am - 9pm
Friday 9am - 9pm
Saturday 9am - 9pm
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+12158528712

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Blum Health LLC

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