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.

Kenny is living his healthiest life!
05/02/2026

Kenny is living his healthiest life!

Chicken Cordon Bleu Casseroleserves 1: 1 lean, 3 greens, 3 condiments, 1/2 healthy fatIngredients:•240g frozen, cooked, ...
05/02/2026

Chicken Cordon Bleu Casserole
serves 1: 1 lean, 3 greens, 3 condiments, 1/2 healthy fat

Ingredients:
•240g frozen, cooked, cauliflower
•17g scallions, chopped
•1 tbsp reduced fat cream cheese (1 condiment)
•2 tbsp lite sour cream (1/2 healthy fat and 1 condiment)
•1 tbsp grated Parmesan cheese (1 condiment)
•1.25 ounces cooked ham (I used an all natural, low sodium ham steak)
•3 ounces cooked boneless skinless chicken breast, chopped
•1 ounce reduced fat Swiss cheese

Directions:
1. Preheat oven to 350 degrees.
2. Spray casserole dish with non stick spray.
3. Microwave frozen cauliflower until cooked. Drain well, measure out 240 grams and mash with potato masher leaving some chunks.(or use frozen riced cauliflower, cook in microwave drain, and measure out 240 grams)
4. In a bowl combine cauliflower, chopped scallions, reduced fat cream cheese, lite sour cream and parmesan cheese.
5. Measure out 3 ounces of cooked chicken.
6. Brown ham steak in non stick skillet, chop and weigh out 1.25 ounces.
7. Mix chicken and ham in with cauliflower mixture.
8. Put in casserole dish and top with the reduced fat Swiss cheese.
9. Bake approximately 20 minutes until cheese melts, then broil if you would like to brown the top.
10. Enjoy!

Consistency is a powerful tool!
05/02/2026

Consistency is a powerful tool!

Nancy is down 75 lbs!! Lynn is down 95 lbs!! They are so thankful for this program!
05/01/2026

Nancy is down 75 lbs!! Lynn is down 95 lbs!! They are so thankful for this program!

Jalapeno Cheddar Turkey burgersMakes 4 servingsPer serving1 Leaner protein1 2/3 condiment¾ fat servingIngredients• 37 oz...
05/01/2026

Jalapeno Cheddar Turkey burgers

Makes 4 servings

Per serving

1 Leaner protein

1 2/3 condiment

¾ fat serving

Ingredients

• 37 oz raw 95% lean turkey ( 3 1/2 Leaners)

• 1/8 cup (.44 oz) tablespoons finely minced onion (1/4 green)

• ¼ tsp salt (1 condiment)

• ½ tsp pepper to taste (1 condiment)

• 4 tablespoons low fat cream cheese (4 condiments)

• 2 oz. shredded cheddar cheese (1/2 lean)

• ¼ teaspoon garlic powder (1/2 condiment)

• 1/4 cup (1.59 oz) fresh jalapeno pepper, diced (seeds removed if you prefer less spice) (1/2 green)

• 1 tablespoon olive oil (3 healthy fats)

Instructions

1. Preheat grill to medium or oven to broil on high.

2. In a small bowl combine cream cheese, cheddar cheese, garlic powder and diced jalapeno.

3. Combine meat, salt & pepper and minced onion. Divide meat into 4 even pieces (7oz each). Take ¼ of the cream cheese mixture and flatten it into a pancake shape. Wrap beef or turkey around the cheese ensuring the cheese mixture is completely covered. Brush each burger with a little bit of olive oil.

To Grill

1. Grill burgers over medium heat for 6-7 minutes on each side or until completely cooked. (Turkey should reach an internal temperature of 165 degrees and beef should reach 160 degrees.)

To Broil

1. Place burgers on a foil covered pan approximately 6” from the broiler. Broil 5-6 minutes on each side or until completely cooked. (Turkey should reach an internal temperature of 165 degrees and beef should reach 160 degrees.)

Never forget!
05/01/2026

Never forget!

Cory-“When I started this journey last year, I wanted to lose a few lbs. I ended up losing 86 in the first 6 months!Once...
04/30/2026

Cory-

“When I started this journey last year, I wanted to lose a few lbs. I ended up losing 86 in the first 6 months!

Once I hit that goal, it snowballed into crushing a bunch of other goals.

Every time I hit a goal, I set a new one.

The physical benefits are amazing, but the mental gain is the real deal.

From upgrades in my career to growing stronger relationships with friends and family, I have zero regrets from making this decision to live a healthier lifestyle.

Though I’ve tried this in my own pretty much all my life, it took me swallowing my pride and getting some help from a coach.”

Cheesy Enchilada Stuffed PeppersMakes 4 servingsPer serving1 Lean3 Greens3 CondimentsIngredients:4 cups (10.52 oz) bell ...
04/30/2026

Cheesy Enchilada Stuffed Peppers

Makes 4 servings

Per serving

1 Lean

3 Greens

3 Condiments

Ingredients:

4 cups (10.52 oz) bell peppers~ Roughly 4 peppers (8 Greens)

1 lb cooked 95-97% ground beef, uncooked (2 Leaner)

1 1/2 cups (9.51 oz) frozen riced cauliflower, cooked* (3 Greens)

1 tbsp taco seasoning (6 Condiments)

2 tbsp salsa (2 Condiments)

1/2 cup diced green chiles (1 Green)

1/4 cup enchilada sauce (4 Condiments)

2 cups (8 oz) reduced fat Mexican cheese (2 Lean)

Directions:

Preheat oven to 350F.

Line a baking sheet with foil and set aside.

In a medium skillet, heat ground beef over medium high heat, crumbling as you cook. Stir in the taco seasoning and stir until well coated. When beef is almost cooked through, stir in the green chilies, salsa, cooked cauliflower rice, and enchilada sauce. Turn off heat. Set aside.

Cut the top off each pepper and hollow out the inside; removing ribs and seeds. Place each pepper on the baking sheet.

To stuff each pepper, start with several spoonfuls of beef, 1/4 cup of cheese, a bit more beef, and top with 1/4 cup cheese. Repeat with remaining peppers.

Bake for 30-40 minutes or until peppers are tender and cheese is melty.

Note: To save time, use the steam-able riced cauliflower bags in the frozen section that you can throw in the microwave.

I believe in you.
04/30/2026

I believe in you.

Nicole- I have to do a double take some days because I can’t believe where I use to be. I felt:-Exhausted-Ashamed-Defeat...
04/29/2026

Nicole- I have to do a double take some days because I can’t believe where I use to be. I felt:

-Exhausted
-Ashamed
-Defeated
-Broken

Today I show up differently and I’m grateful for that! Every day isn’t perfect, BUT I’m a heck of a lot better. 44lbs lost and feeling good about it!

Braised Balsamic Chicken• 6 skinless, boneless chicken breast halves – total weight 3 1/3 pounds• 1 teaspoon garlic salt...
04/29/2026

Braised Balsamic Chicken

• 6 skinless, boneless chicken breast halves – total weight 3 1/3 pounds
• 1 teaspoon garlic salt
• ½ teaspoon ground black pepper to taste
• 2 tablespoons olive oil
• ½ cup green onion, thinly sliced
• 1 (14.5 ounce) can diced tomatoes
• 3 Tbs balsamic vinegar
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 teaspoon dried rosemary
• 1/2 teaspoon dried thyme

Directions
Season both sides of chicken breasts with garlic salt and pepper.
Heat olive oil in a skillet over medium heat; cook seasoned chicken breasts until chicken is browned, 3 to 4 minutes per side. Add onion; cook and stir until onion is browned, 3 to 4 minutes.
Pour diced tomatoes and balsamic vinegar over chicken; season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

Makes 6 servings
Per serving
1 Leaner protein
1 fat
2/3 vegetable serving
3 condiments

One. Small. Thing.
04/29/2026

One. Small. Thing.

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Philadelphia, PA

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