Peanut Butter Thumbprint Cookies Two Ways

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Who doesn’t love peanut butter cookies during the holidays? I put a spin on this classic recipe using almond flour (gluten free) and giving my guests the option of choosing peanut butter and jelly, or peanut butter and chocolate.

I recommend using organic fruit preserves (without high fructose corn syrup) for the jelly option, and you can use Nutella or the Trader Joe’s Cocoa Almond Butter for the cocoa ones! You’ll also want to be sure to get the NATURAL peanut butter without hydrogenated oils, as these are trans fats which will build up plaque in the arteries. The World Health Organization is banning hydrogenated oils due to it’s tie in with heart disease in 2023, but until then just read the ingredients and be sure to avoid them to keep your heart healthy.

Check out my easy to make recipe below, with only 6 ingredients! Each cooke comes in between 90-100 calories (depending on filling), has less than 10 grams of carb, and over 3 grams of protein to keep you full!

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Gluten Free Peanut Butter Thumbprint Cookies

Serves: 24 Cookies

Ingredients:

  • 1 Cup Natural Peanut Butter (no hydrogenated oils in the ingredients)
  • 1/2 Cup Almond Flour
  • 1/2 Cup granulated sugar, more for rolling
  • 1 Egg, beaten
  • 1/2 teaspoon Vanilla
  • Organic Fruit Preserves and/or Cocoa Spread

Directions:

  1. Preheat the oven to 350°F
  2. In a bowl, combine all ingredients (except filling) and mix with a wooden spoon or your hands
  3. Line a baking sheet with parchment paper
  4. Shape dough into 24 small 1-inch balls
  5. Roll each ball in granulated sugar to coat
  6. Place on parchment-lined cookie sheet
  7. Lightly press the center of each dough ball with your thumb to create a well
  8. Add ¼ teaspoon of jam or cocoa spread in the center of each cookie
  9. Bake for 7 – 9 minutes, until set on the outside but still very soft – do not over bake!
  10. Slide the parchment papaer from the baking sheet onto the counter. Let cool for 5 minutes before enjoying!

 

Carolina Morning Segment: Avoid the holiday weight gain & Chocolate Peanut Butter Popcorn Balls Recipe

I had a lot of fun sharing my tips for avoiding the holiday weight gain with Siblia and Christy! Check out my top tips below, and scroll down to get the recipe from the show.

Chocolate Peanut Butter Popcorn Balls Recipe

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Why are dietitians so obsessed with snacking? Because snacks are amazing!

No really though, we love snacks because they help us reach our health goals! Snacks (especially during the holidays) can keep us from getting overly hungry before a meal, which can lead to over eating or bingeing on holiday sweets.

What’s the most important thing about snacking? That it incorporates both a carb + protein/good fat!

Repeat after me: carbs alone don’t keep you full!

This is why “healthy snacks” like an apple or a cup of berries doesn’t fill you up – but it’s also why goldfish don’t either (unless you eat the whole bag I guess). I love these Peanut Butter Chocolate Popcorn Balls because they’re not only festive, but it’s a snack the whole family will love! Have your kids help you with the assembly of each popcorn ball.

The popcorn gives you whole grains, and the peanut butter adds some good fats and protein to keep you fuller longer.

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Chocolate Peanut Butter Popcorn Balls

Yield: 10 Popcorn Balls

Ingredients:

  • 9 Cups Air Popped Popcorn (1/3 cup kernels)
  • 2 Tablespoons Dark Chocolate Chunks
  • 1/4 Cup Organic Honey
  • 1/4 Cup Natural Chunky Peanut Butter

Directions:

  1. Place the popcorn and chocolate chunks in a large mixing bowl. Set aside.
  2. Heat a small sauce pan over medium-low heat. Add the honey and peanut butter and stir together with a spatula until heated and the honey starts to bubble.
  3. Remove from heat, and pour over the popcorn, using the spatula to scrape the sides of the sauce pan.
  4. Stir until all of the popcorn is well coated with the peanut butter mixture, and the chocolate chips start to melt.
  5. Line a baking sheet with parchment paper.
  6. Using your hands, form the mixture into 10 balls before the mixture cools. Set each one on the parchment paper.
  7. Place in the refrigerator to cool for 25-30 minutes, and enjoy!

This snack can be stored in the refrigerator for up to 1 week!

Nutrition Facts (1 popcorn ball): 198 Calories, 8.1g Total Fat, 1.3g Saturated Fat, 0mg Cholesterol, 2mg Sodium, 28g Total Carbohydrate, 4.5g Fiber, 9g Sugar, 6.6g Protein

The 2018 Healthy Holiday Gift Guide is Here!

Healthy Holiday Gift Guide 2018

The holiday gift giving season is here 🎄

This year instead of buying your loved one another sweater or scarf, give the gift of health! Check out my Healthy Holiday Gift Guide with options for everyone on your list.

For your busy friend or family member

One week of Freshly meal delivery!  There a lot of meal delivery services to choose from, but for your ulta busy friend/family member there is nothing like healthy prepared meals delivered to your doorstep. Freshly offers healthy pre-made meals that you pop into the microwave for an easy lunch or dinner! Perfect for the busy parent, professional (CPAs love this during busy season!), or new college grad living on their own.

For the office

This holiday season don’t be the third person to send chocolates or popcorn to the office, check out these unique and healthy KIND Holiday Cubes! I have been a member of the KIND nutrition collective for a couple of years now, and I love their products. Not only are they a delicious snack, but they are also filled with healthy fats and protein to fight the afternoon slump.

For the pizza lover

Pizza doesn’t always have to be a treat meal, and these pre-made cauliflower pizza crusts by Cali’flour foods are gluten free and low carb! Top each pizza with your favorite cheese, veggies, and lean protein for an easy Friday night dinner.

For the cook

Some of my favorite healthy kitchen gadgets include: an air popper to make your own healthy snack at home, a sous vide for percise cooking, and of course an Instant Pot for quick cooking grains and one pot meals! Not sure if they have these already? Check out our Meal Planning Bundle featuring healthy recipes and a weekly meal planner.

For the one who is stressed out

Stress has been scientifically proven to promote disease and weight gain. Research has shown that meditation for even a couple minutes per day can decrease stress. The Calm App has been named Apple’s App of the Year and Editors’ Choice by Google Play. Get them a 1 year membership here, or turn it into a gift basket by adding on the Calm Sleep Mist , and Calm Work Book as well!

For the fitness lover

We all know how important stretching and foam rolling is, but few of us take the time to actually do it. Help your friend or family member feel better, prevent injury, and improve performance with this TriggerPoint Grid Foam Roller! The design is modeled to feel just like a massage therapists hands, and comes with an online video library as well.

For the subscription  box addict

Subscription boxes are great, but you tend to end up with a lot of mini-samples – not with FabFitFun! They offer 8-10 FULL SIZE samples of high end products with each box valued over $200. BONUS they also get access to FABFITFUNTV with free workouts. Give a gift subscription here.

For the person who has everything

Sometimes gifts of experiences that we would never give to ourselves are the best gifts. I love the Spa Finder Gift Card  because it allows your friend or family member to find a spa near them and treat themselves to some self care, whether it is a massage, mani/pedi, or a facial.

For a healthy 2019

Gift the gift of health this holiday season with a Blush Nutrition Gift Card. Blush Nutrition gift cards are available for any amount and can be redeemed for a la carte appointments or any nutrition coaching and meal planning package.

Wishing you a healthy and happy holiday season!

 

Announcing the Blush Nutrition Healthy Holiday Challenge 2018!

6 Week Healthy Holiday Challenge

Avoid the holiday weight gain, and start 2019 off the healthy way!

I’ve develeloped a challenge focusing on six EASY habits to focus on during the holiday season.

Being healthy over the holidays is not about putting in a ton of time and effort – it’s about being consistent with your habits to get you to your goal. We may be really great about practicing these habits throughout the year, but sometimes with the holiday stress they fall off of our radar.

If you are looking to get through the holidays without feeling sluggish, bloated, and drained – this challenge is for you!

You will receive weekly emails with registered dietitian tips for encouragement and accountability.

The #BlushNutritionHealthyHolidayChallenge starts this MONDAY 11/19 and it is FREE to sign up! BONUS each weekly tracker that you submit gives you an entry into the raffle for a $50 Amazon Gift Card!

How it works:

  1. Click here to sign up for the FREE Blush Nutrition Healthy Holiday Challenge 2018.
  2. Download the first challenge tracker, check the box for each day that you complete the task, and email a photo of your completed tracker to Brittany for an entry into the $50 Amazon gift card raffle.*
  3. Each week you will receive an email with the next weeks challenge and healthy holiday tips. Check the box for each day that you complete the task, and email a photo of your completed tracker to Brittany for an entry into the $50 Amazon gift card raffle.
  4. The winner will randomly be selected and announced on Friday January 4th, 2019!
Sign Up Now!

*Each weekly challenge tracker must be submitted via email by 11:59PM three days after the weekly challenge ends (Wed 11/28, Wed 12/5, Wed 12/12, Wed 12/19, Wed 12/26, Wed 1/2)

Good Luck and Happy Holidays!

Roasted Garlic and Chive Mashed Cauliflower & Potatoes

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You asked for a healthy potato dish for the holdiays, and I delivered!

Recently on Instagram, I asked what was the dish that you looked forward to the most during the holidays, and mashed potatoes got one of the top votes. However, this dish that is traditionally made with lots of butter and heavy cream doesn’t have to be completly tasteless when you make it healthier. Here I came up with a time efficient to roast a whole clove of garlic to add in with all of the other ingredients which not only has a great flavor, it also makes your house smell incredible.

I also cut the carb count on this recipe by using half gold potatoes, and half caulfilower. The texture and falvor is amazing, and your guests/kids won’t be able to tell that they are also getting in some non-starchy vegetables! I left the skins on the potatoes for added fiber and texture, but if you want to peel them instead that definitely is an option too.

Check it out below:

Roasted Garlic and Chive Mashed Cauliflower & Potatoes

Serves: 10

Ingredients:

  • 1 head garlic, cloves separated, left in skin
  • 1/3 Cup + 1 Tablespoon extra-virgin olive oil, divided
  • 2 teaspoons ground black pepper
  • 2 pounds golden potatoes, skins on, cut into 1″ chunks
  • 2 pounds cauliflower florets (about 2 heads)
  • 2/3 Cup 1% milk
  • 3 Tablespoons organic unsalted butter
  • 1 teaspoon salt
  • 1 Cup chives, sliced

Directions:

  1. Preheat oven to 400F.
  2. Place the separated garlic cloves in the middle of a sheet of foil. Drizzle with 1 Tablespoon of the olive oil.
  3. Wrap the foil around the cloves creating a little pouch.
  4. Place the pouch in the oven until cloves soften and you smell the aroma of garlic, about 30-40 minutes. Remove and let cool.
  5. While garlic roasts, in 7- to 8-quart saucepot, place the potatoes with enough water to cover it by 2 inches. Partially cover, and bring to a boil. Reduce heat, and for simmer 10 minutes.
  6. Add the cauliflower florets, and bring to a boil again. Reduce heat, partially cover, and simmer for 20 minutes or until the cauliflower is very tender and can be cut with a wooden spoon.
  7. Drain the potatoes and cauliflower and return to the pot.
  8. Meanwhile, in small microwave-safe bowl, microwave the 1% milk and butter on medium high for 1 1/2 – 2 minutes or until the butter has melted. Add the remaining 1/3 cup olive oil.
  9. Squeeze the roasted garlic cloves from skins into the potatoes and cauliflower mixture. Add the butter mixture to the potatoes and cauliflower along with 1 teaspoon salt and 2 teaspoons black pepper.
  10. Mash the potatoes and cauliflower with a potato masher or hand mixer until very smooth. Mix in chives with a wooden spoon.
  11. Serve immediately, or hold until service at 135 degrees.

Nutrition Facts (1 serving): 232 Calories, 15.9g Total Fat, 5.8g Saturated Fat, 0g Trans Fat, 19mg Cholesterol, 268mg Sodium, 21.7g Total Carbohyrate, 5g Fiber, 4.4g Sugar, 4g Protein

Want to know more about a having a healthy holiday season? Contact me to set up your FREE 15 minute phone appointment today!

 

Easy Honey Roasted Rainbow Carrots

Want to know my #1 tip for your upcoming Thanksgiving, Friendsgiving, or office Holiday potluck?

BYOV: Bring your own veggies!

Making 50% of your plate non-starchy vegetables helps keep the nutrition and fullness up, while controlling the portion size of the fun foods that we only see during this time of year.

If you are still looking for an easy and healthy dish, check out my Honey Roasted Rainbow Carrot recipe. With only 5 ingredients, you can easily throw it together to get some color on the table!
I used the pre-peeled Les Petites Carrots of Many Colors from Trader Joe’s for this recipe, but any rainbow carrots will do. This recipe is written for 4 servings, but can easily be doubled to serve 8 for a larger party.

carrots

Honey Roasted Rainbow Carrots

Serves: 4

Ingredients:

  • 1 pound of fresh rainbow carrots, washed and peeled
  • 2 teaspoons olive oil
  • 1 teaspoon honey
  • 1/2 Tablespoon fresh thyme (or 1 1/2 teaspoon dried thyme)
  • Black pepper to taste

Directions:

  1. Preheat the oven to 375 degrees F. Coat the bottom of a rectangular or oval baking dish with olive oil cooking spray.
  2. Place the carrots in the baking dish, followed by the olive oil and honey. Toss the carrots to coat with the honey mixture, and spread in a single layer. Sprinkle with thyme and black pepper to taste.
  3. Bake for 30-35 minutes, until the carrots are cooked and browned around the edges.
  4. Serve the carrots whole, and enjoy!

Nutrition Facts (1 serving): 74 Calories, 2.4g Total Fat, 0.3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 88mg Sodium, 12.5g Total Carb, 2.8g Fiber, 8.2g Sugar, 1.4g Protein

Want to know more about a having a healthy holiday season? Contact me to set up your FREE 15 minute phone appointment today!

Sage Brown Butter Cauliflower Gnocci with Mushrooms, Spinach, and Chicken Apple Sausage

Trader Joe’s new Cauliflower Gnocci is ALL the rage this year! So many of my clients have tried it and logged their meal in their Healthie food logs, that I just had to give it a try.

I love the flavors of fall, and also healthy one pot meals dish that takes less than 20 minutes to make. With only 6 ingredients, you can’t go wrong. Check out the full recipe below!

cauliflower gnocci

Sage Brown Butter Cauliflower Gnocci with Mushrooms, Spinach and Chicken Sausage

Serves: 4

Ingredients:

  • 1 1/2 Tablespoons organic unsalted butter
  • 10 Chopped sage leaves, washed and patted dry
  • 2 Packages Frozen Trader Joe’s Cauliflower Gnocci
  • 8oz Sliced baby bella mushrooms
  • 4 Pre-cooked chicken apple sauasges, cut into half moons
  • 2 Cups Baby spinach (1/2 5oz bag)
  • Black pepper, to taste
  • Garlic powder, to taste

Directions:

  1. Heat a large cast iron skillet to medium heat. Add the butter and let it melt, about 1 minute. Add the sage leaves and fry the sage in the butter for 2-3 minutes until fragrant.
  2. Add the bags of the frozen caulfilower gnocci and the sliced mushrooms to the skillet. Toss to coat in the sage butter. Cover and cook 5-7 minutes.
  3. Add the spinach, chicken apple sausage, black pepper, and garlic. Cover and cook another 5 minutes until the spinach is wilted and the gnocci is fully cooked through.
  4. Place in 4 bowls and serve!

Nutrition Facts (1 serving): 392 Calories, 15g Total Fat, 5g Saturated Fat, 915mg Sodium, 38.2g Total Carb, 10g Fiber, 1g Sugar, 20.4g Protein

Have you tried the caulfilower gnocci yet? Let me know your thoughts in the comment below!

Healthy After School Snacks

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Thanks everyone who came out to my Atheta G!rl Greenville healthy after school snacking workshop! We made these adorable and healthy butterfly snack bags (click here for the recipe) and reviewed healthy snack tips. Check them out below!

5 Tips for Healthy After School Snacking

  1. Snacking won’t ruin dinner! After school, you might feel like don’t want your child to eat so much that they are not hungry for dinner – however feeding your child a small, healthful snack after school can help to boost their metabolism, keep blood sugar from getting to low before dinner, and ensure that they are consuming adequate nutrients for their growing bodies!
  2. Focus on Protein + Produce. Whether it is carrots and hummus, yogurt and berries, or an apple and peanut butter – combining a protein with produce will help your child to build strong muscles and also ensure that your child is consuming key vitamins, minerals, and fiber.
  3. Go for Whole Grains! Choosing a whole grain snack such as whole wheat crackers, brown rice cakes, or whole air popped popcorn will ensure that your child is receiving adequate fiber, carbohydrates, protein, and a wide range of vitamins and minerals. These snacks will help slow digestion to stay fuller for longer, control blood sugar levels, and help with regular bowel movements.
  4. Low-Fat Dairy: The one and done. Consuming an after school snack containing low-fat dairy such as low fat yogurt, a low fat cheese stick or a glass or skim milk will ensure that your child is receiving the necessary calcium to help build strong bones and teeth, as well as carbohydrates + protein. Our bones can be seen as a “Bank of Calcium.” If calcium is not deposited over time, it will be withdrawn and used in different areas of the body. Consuming a low-fat dairy snack can ensure that your child is receiving adequate Calcium and Vitamin D for building strong bones!
  5. Get The Family Involved! Having your child involved in picking their snacks can help them build confidence and ownership in what they are eating. Bonus – they will take these healthy habits into adulthood with them too!

Questions? Contact Brittany to set up your FREE 15 minute appointment today!

#PortionPlateSeries

Did you follow along on Instagram last week for the #PortionPlateSeries? I spent the week sharing how to use this awesome tool that allows you to ditch counting calories/macros/points forever!

Keep reading for a recap of each scenario!

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If you have been to any of my nutrition seminars or have read any of my blog posts, you know I am BIG on using the portion plate 🍽 I avoid having my clients count ANYTHING – not calories, macros, or points. We use this tool in everything we do together 👍
. . .
The concept is to fill 50% of your plate with non-starchy vegetables, 25% with lean meats, and 25% with complex carbohydrates at each meal. It’s that simple!
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Keep reading for examples of HOW to use the portion plate in different .different scenarios 🍕 🍣 🍝🥗 🥪. While sometimes it might be easy to add a 3oz piece of grilled chicken, 1/2 cup of quinoa, and 2 cups of 🥦 to the plate like this photo shows – the reality is that our plates and recipes don’t always look this way.

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Let’s talk SUSHI 🍣 is it a healthy option? The answer is YES! Keep reading as I’m breaking it down today for the #PortionPlateSeries
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Sushi is a great healthy option packed with omega 3s (healthy fats), veggies, sometimes more healthy fats 🥑, and carbohydrates 🍚. When it comes to balancing out your plate, a sushi roll counts on the protein/carb half of your plate. This leaves the other half for VEGGIES! I always recommend opting for a the salad or seaweed salad (pictured here at @murasakidowntown) on the side with your sushi roll.
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Healthy Sushi Ordering Tips:
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🐟 Go for the raw/steamed/grilled salmon or tuna roll for the most amount of healthy omega3 fats
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🍘Ask for brown rice for extra fiber and fullness. Each roll has about 1 Cup of rice, so be sure to count this in the carb portion of your plate
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🥟Watch out for tempura and deep fried rolls – this is just a fancy word for breaded in panko and deep fried! This option would be considered one of your fun foods for the week
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🌸Eat the ginger on your plate! It can help boost your immune system and also has anti-inflammatory properties
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🍜Opt for the reduced sodium soy sauce (or Tamari) to decrease bloat
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🥢Use chopsticks! Even if you’re not skilled in using them, they will help you slow your pace of eating – but also sushi with a fork just seems wrong 🤔anyone else agree? 🙋🏻‍♀️
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🍣 Still hungry after a roll and salad? Try sashimi to fill you up with more protein and good fat rather than another sushi roll with an additional cup of rice

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🚨 Attention: This is not a boring salad 🚨
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Salads have gotten reputation for being boring, tasteless, and unsatisfying – but I am here to bust up those myths for today’s #PortionPlateSeries post 🥗
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A meal salad is an easy way to make 50% of your plate veggies (the darker the greens the better – start with 2 Cups), but what about the other parts to your plate? 🍽 Here are some easy ways to add lean proteins, and healthy carbs to your salad. 📷 is of @traderjoes tabouli over hearty romaine, fat free feta, and grilled chicken – it’s one of my go-to lunches!
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Ways to add lean protein to your salad (3oz-6oz depending on the person):
🍗 Grilled Chicken
🐟 Roasted Salmon
Tofu
🥩 Grilled sirloin
Roasted turkey
🧀 Cheese
🌰Nuts/Seeds
. . .
Ways to add complex carbohydrates to your salad (1/2 – 1 Cup total depending on the person):
Fruit 🍎🍉🍎🍐🍊🍓🍇🍑🍍
Dried fruit (unsweetened cranberries or raisins)
Whole grains like quinoa or wild rice🍚
Whole wheat pita chip crumbles
Organic low sodium canned beans (black, pinto, soy beans, chickpeas)
Starchy vegetables (roasted 🍠 🌽 or butternut squash)
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Of course healthy fats from 🥑 and oil based dressings are great additions as well!

sandwich

Is there a more satisfying lunch than a 🥪? There is something so comforting about the combination of bread/protein/veggies/condiments that I just love! So how does the sandwich fit on the portion plate? 🍽 For today’s #portionplateseries post we are breaking it down.
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First let’s start with the 🍞I always recommend a bread where the first ingredient says “WHOLE.” This means that it has the entire grain, and has all of the nutrients and antioxidants from the bran, germ, and endosperm – basically you’re getting more bang for your buck 👍 Examples include whole wheat bread, Ezekiel bread, sprouted wheat bread, and #glutenfree options. The bread counts as the 25% carb on your plate.
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Then we move onto the protein 🍗I recommend keeping lean deli meats (turkey, chicken, ham) to a couple of times per week mainly because they are processed and many contain nitrates. You could also opt for a grilled chicken breast as well (pictured here), or a #vegetarian protein source like cheese, hummus, or natural 🥜 butter. This counts as the 25% protein on your plate.
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Your 🥪 counts as your meat/protein, so what’s missing? 50% 🥒🥕🍅🌶 I always recommend serving raw or roasted non-starchy veggies, or a salad on the side with a sandwich. Many sub shops offer chips, an apple, or more bread with a sandwich – however this would create a possible carb overload with 75% of your plate now being carbs. I absolutely love raw red bell pepper strips, but some of my other favorites are baby carrots, celery, cucumbers, and snap peas.

pizza

🍕+🥗=😋
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It’s the weekend and time for P-I-Z-Z-A in the #PortionPlateSeries. YES pizza can fit into a healthy diet 🎉 Here’s how:
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Pizza is made up of primarily protein (cheese/meat) and carbs (crust) so this would count on 50% of your plate. Making your own pizza is a really easy way to keep it healthy, and I love using @traderjoeswhole wheat crust to make my 🍕, along with part skim mozzarella cheese. Of course a cauliflower pizza crust is another option as well! If you’re dining out, restaurants like @brixxpizza has a whole wheat option and locally both @sidewallpizza and @swamprabbitcafe have #glutenfree crust options as well. Go for the 🥦🍅🥕🌶 toppings as much as possible!
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🥗 pairs perfectly with pizza, and many restaurants have salad options to have on the side. This also fills the remaining 50% of your plate with veggies! You can opt for traditional lettuce based salad, or I love adding a fun salad like @eatsmartveggies 7 #Superfood Salad on the side to my clients meal plan pizza meals (yes I put pizza on meal plans).

pasta

“You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients.” – Julia Child 🙌
. . .
This is one of my favorite quotes from one of my favorite people, and this concept is at the root of my business! My husband and I took a trip to 🇮🇹 this past spring where I really saw this come to life everywhere we went. There were of course some masterpieces, but one of our favorite dinners was at 6:30PM (a totally inappropriate dinner time in Italy) after hiking in #CinqueTerra and they were incredibly simple 🍝 dishes with lots of fresh local ingredients! For my last #PortionPlateSeries post I wanted to share how #pasta can fit into a healthy balanced diet 🍽
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To state the obvious, a pasta dish will count as your carb portion of your plate, but the keys are #1 portion size (keep it to 25%) #2adding lean protein #3 adding 🍅🥦. One really easy way to do that is by creating a pasta primavera dish filled with lots of different veggies! This dish is one from my custom #mealplan recipes that I give to my clients, and it’s a Roasted Vegetable Pasta Primavera with Spicy Chicken Sausage featuring @traderjoes brown rice #glutenfree penne pasta (or you can use whole wheat). This dish only has 4.5oz of raw pasta for four servings, but with all of these veggies and four chicken sausages it is incredibly filling! Check out my IG story to see how I made the pasta sauce as well.
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Well there you have it y’all: the #PortionPlateSeries is complete with ways to fit 🍣 🥗 🥪🍕 and🍝 into your healthy lifestyle. I hope you have found these to be helpful, and if there are any other cuisines/dishes that you have questions about be sure to leave them in the comments below.

Healthy Game Day Recipes

It’s that time of year again – tailgating season! I recently shared my tips with WSPA’s Carolina Morning with Sibila and Christy. Check it out!

A lot of my clients ask me how they can stay on track with their healthy habits while watching the big game. My biggest tip is to bring the vegetables! You know there will most definitely be carbs and proteins at the tailgate, so be sure to bring something that you can fill 50% of your plate with.

Here are two of my favorite game day recipes featuring veggies!

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Game Day Buffalo Cauliflower Bites

A healthy take on wings!

Serves: 6

Ingredients:

  • 1 head cauliflower; chopped into bite size piece
  • 2 eggs, beaten
  • 2 Tablespoons water
  • ¼ teaspoon black pepper
  • ¼ teaspoon garlic powder
  • 2/3 Cup panko bread crumbs
  • 1 Tablespoon organic unsalted butter, melted
  • ½ Cup Frank’s Red Hot sauce
  • ¾ Cup Yogurt Blue Cheese dressing, for serving
  • Parchment paper

Directions:

  1. Preheat oven to 450F.
  2. In a small bowl, whisk the eggs, water, black pepper and garlic powder.
  3. Place the breadcrumbs in another small bowl.
  4. Dip each cauliflower piece in the egg batter until coated evenly, then dip in the breadcrumbs, and place on a baking sheet pined with parchment paper and bake for 15 minutes.
  5. Meanwhile, combine the melted butter and hot sauce in a large bowl.
  6. Remove the cauliflower from the oven and gently toss with buffalo sauce.
  7. Place the cauliflower back on the parchment lined pan and bake an additional 5-10 minutes or until cauliflower is tender and crisp.
  8. Remove from oven, and serve yogurt blue cheese dressing.

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Mediterranean Avocado Dip with Sweet Mini Bell Peppers

A fun veggie dip that is packed with protein and healthy fats.

Serves: 6

  • 1 avocado, pitted and removed from peel
  • 4 oz fat free feta cheese
  • 1 lemon, juiced
  • ¼ small red onion
  • ¼ Cup parsley
  • ¼ teaspoon black pepper
  • 12oz sweet mini bell peppers

Directions:

  1. Add the pitted avocado, feta cheese, lemon juice, red onion, parsley and pepper to food processor.
  2. Pulse food processor until smooth.

Want to know more about finding a healthy balance? Set up  your FREE  15 minute call here!