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Registered Dietitian promoting wholesome eats & healthy life hacks!! find me on the gram:

Registered Dietitian in training promoting wholesome eats & healthy life hacks!!

11/01/2024

boring salads are out for 2024!!!! & this one is anything but 🤤 i’ve referenced this beauty a couple times on here and decided it needed a permanent spot on the feed - truly a staple in our household!! perfect for every season & so so versatile. i like to add wild caught salmon or shredded chicken for extra protein 🫶🏻

ingredients (makes 4-6 servings):
1 large bag of spinach
1 medium bag of arugula
1/2 red onion, thinly sliced
2 ripe avocados, sliced
1-2 honeycrisp apples, thinly sliced
1/2-1 cup candied pecans
6-8oz herbed goat cheese
Dressing of choice (i love creamy balsamic or classic oil & vinegar)

directions:
layer ingredients in a large bowl & top with dressing when ready to serve. store dry salad in air tight container in the fridge for up to 2 days.

23/03/2023

turkey & spicy marinara stuffed zucchini boats 😋

i don’t know how i made it 27 years without this recipe because it is PHENOMENAL. even got a 10/10 review from hubby!!!

slice 4 zucchinis in half lengthwise, trim off the stem ends and use a spoon to carefully scoop out the flesh. arrange zucchini in a baking dish then sprinkle with a tsp italian seasoning and a pinch of salt & pepper.

in the meantime, heat tbsp olive oil in a skillet on medium high heat. add 1 lb lean ground turkey and sauté until brown, breaking up the meat with a spatula as needed. add 1/2 cup chopped white onion and cook for another 4-5 minutes. add 1 clove of minced garlic and cook for an additional minute. add 2 cups spicy marinara (arrabbiata) and bring to a simmer; cook for about 5 minutes. fill zucchini boats with turkey mixture and sprinkle with mozzarella cheese. bake at 400F for 25 minutes or until zucchini is cooked through

22/03/2023

chicken tinga bowlz for the souulllz

arrange 1 lb boneless, skinless chicken thighs (or breasts) and 3 bell peppers, sliced (i used one of each color) on a baking sheet lined with parchment paper. season with olive oil & a pinch of salt. roast for 30 minutes or until chicken is cooked through.

for the sauce: heat 1 tbsp olive oil in a skillet on medium-high heat. saute 1/2 cup chopped onion, 2 cloves minced garlic, 1-2 chipotle peppers in adobo sauce, 1 tsp oregano, and 1 tsp cumin for 10 minutes. add one 14oz can of no salt added diced tomatoes and simmer for about 10 minutes. transfer to a blender and blend until smooth.

remove chicken and peppers from the oven, shred chicken with a fork and toss with sauce. serve with quinoa, black beans, cilantro & a lil sour cream 👌🏼

13/09/2022

make instagram pics great again!!!!!¡¡¡

ok but seriously this is the perfect meal for all your weekend football watching festivities AND it take less than 20 minutes to make 🕺🏼

poke holes in 2-3 medium sweet potatoes using a fork, rinse & wrap in a damp paper towel. microwave for 3 minutes and set aside to cool slightly (this makes it easier to cut!). slice sweet potato into 1/4” rounds and spread evenly onto lined baking sheet. drizzle with olive oil, salt & pepper and roast at 425 F for 15 minutes or until tender, flipping halfway through.

in the meantime, chop grape tomatoes, red onion (~1/2 cup), green onion, and 2 medium jalapeños. cook ground turkey on medium high heat seasoning with cumin, garlic powder, and cayenne pepper. remove potatoes from oven & layer with turkey + 1 can of no salt added pinto beans + grated Monterey Jack cheese (sub pepper jack for extra 🔥) + jalapeños. return to oven and cook for 5 minutes or until cheese is melted. top with tomatoes, green onion, red onion & whatever other veggies you’d like!!!

22/04/2022

TACO ‘bout a goood Friday 🙌🏼 (& jokes that are a week overdue 😅)

these lil guys started out as mexican pizzas but ended up being eaten as tacos… so we’re going to refer to them as such: black bean & kale mexican pizza taco 😛🌮

heat 2 corn tortillas in avo oil on the stove until lightly browned & bubbly on both sides, then top with refried black beans with jalapeño (~1/4 cup per tortilla) + shredded kale + white cheddar cheese + diced grape tomatoes. place in oven @ 350F until cheese is melted (about 2-3 minutes). top with pickled jalapeno slices and a drizzle of your favorite hot sauce for extra yum!!!

31/03/2022

i couldn’t PASTAbly get enough of this delicious combo!!!! 😋🍝

brown rice & quinoa pasta (literally 2 ingredients!!!) cooked according to the package + tossed with sautéed asparagus + cremini mushroom + 2 tbsp basil pesto (i love the brand but homemade works too) + a splash of half & half for extra creaaamy + red pepper flakes 🙌🏼

24/03/2022

did you know? 🙇🏻‍♀️

both sweet potatoes & white (russet) potatoes can be part of a healthy diet! In the typical American diet, white potatoes are consumed as French fries and potato chips giving them a bad rep. a baked, boiled, or roasted white potato is vastly different and more nutrient-dense then its heavily processed counterparts. in general, potatoes are loaded with fiber and white potatoes even have more potassium than a banana! this mineral is essential for heart health as it counteracts sodium to lower blood pressure. both types of potatoes also provide a good source of vitamin C!

what sets them apart is the beta carotene (vitamin A) concentration in sweet potatoes. this vitamin provides sweet potatoes with a beautiful orange color and is essential for eye and skin health! due to its slightly higher fiber content, sweet potatoes are considered a low-glycemic food meaning it minimize spikes in blood sugar and insulin levels to help control both your weight and blood sugar.

no matter which potato you choose, its always best to pair with a lean protein (chicken, lean beef, fish) and fiber rich vegetables for more sustained energy & a full belly!!!

23/03/2022

zucchini fries save lives!!!!! seriously y’all this recipe is incredibly simple & delicious & is sure to make a slam dunk at any March madness viewing party!!! 🙌🏼

cut zucchini in half, then half again & continue until you have fries that are about 1/2 inch thick. whisk 1-2 eggs in a bowl and set aside. fill a separate bowl with 1 cup plain panko bread crumbs + tsp garlic power. dip zucchini into egg mixture, then bread crumbs & place on parchment paper. once all fries have been breaded, place into preheated airfryer (350 F) and cook for 20 min! if you don’t own an airfryer, bake at 400 F for 15-20 min flipping halfway (or until brown & crispy) 😋 paired it with some buffalo ranch but any sauce works!!

29/10/2020

I’m about to diiiive in 🏊🏼‍♀️ to this cozy bowl! word on the street is it’s national oatmeal day & these protein oats are worth celebrating!!!! what’s your favorite oat combo??

1/2 cup protein oats + 3/4 cup unsweetened milk of choice (i used almond) + a few dashes of cinnamon heated on the stove until cooked to desired consistency. topped with a cinnamon baked pair (cover in coconut oil + cinnamon and bake for 20 min @ 375 F) + lactose free yogurt + blueberries + pecans + a spoonful of pb + honey 😋
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@ Washington D.C.

28/10/2020

peanut butta jelly time 🍓🍓 celebrating with one of my all time childhood faves!!! if you didn’t have this for lunch every day in grade school we can’t be friends 🤪

1 c. sliced strawbs + tbsp chia + 1/4 c. quality h2o & tsp lemon juice cooked down until all liquid is absorbed & smothered on top of + 2 slices toasted Ezekiel bread + h**p seeds 😋
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26/10/2020

yesterday was major fall vibes which called for alllll the comfort food 😌 this cozy bowl was just what the doctor ordered and i plan to keep eating it all week long!!! recipe is salsa verde chicken tortilla soup with brown rice and it’s delightful 🥰, check her page for deets!

22/10/2020

Chicken Marsala with Parmesan Risotto 🤩

I love love Italian foood, but especially when my mama makes it! She’s perfected this recipe over the years and it’s a winner for sure!

chicken marsala: defrost chicken (if frozen) + lay on a cutting board, cover with a piece of plastic wrap & pound until about 1/4 inch thick + season both sides with flour mixture (flour + salt + pepper). heat oil (i used avocado oil because it’s good with high heat) in a skillet over medium heat & cook chicken for about 5 min per side or until golden brown & set aside. add thinly sliced prosciutto (optional - i left this part out) to the pan & sauté for about a minute. add c. mushroom & sauté until brown (about 5 min). put 1/2 c. marsala wine to the pan and boil down to remove alcohol content + add 1/2 c. chicken stock and reduce slightly. stir in 2 tbsp unsalted butter + add chicken back into pan and simmer for 1-2 min. garnish with fresh parsley 🌱

risotto: warm 5 c. low-sodium chicken broth (sub veggie broth to make vegetarian) and set aside. in a separate pan melt 2 tbsp butter + add 1 1/2 c. finely chopped onion & sauté until tender (about 10 min) + add 1 1/2 c. arborio rice and stir for one minute. add broth in 1 c. increments stirring constantly until all broth is absorbed & rice is tender and creamy. add 1/2 grated parm and serve with a side of sautéed mushroom + spinach! **can use this recipe as a base & add whatever vegetables you please (peas, mushroom, spinach, etc) 😋

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