Simple Salsa

Why bother buying salsa at the store when you can easily make your own with fresh ingredients? The best part about making your own salsa is being able to choose just how hot you want it. Remember, you can always add more heat, but you can't take it away!

          

Making salsa is so simple and quick, you'll wonder why you've never made it before! Start by dicing your tomatoes and placing them in a bowl. Now, add your chopped onion and minced garlic. Mix together and add in some chopped jalepeno. Top with some fresh squeezed lemon juice, salt, and pepper. Cover and let sit in the fridge for at least 30 minutes. You can use this as a topping for salads, or as a dip with whole grain crackers or veggies. Serve cold and enjoy!

Makes 3 Servings

Recipe:

3 Plum Tomatoes, Diced

1/4 Medium Red Onion, Chopped

1 Garlic Clove, Minced

1/2 Jalapeño, Chopped (Adjust to taste)

2 Tsp Fresh Squeezed Lemon Juice

Season with salt and pepper

Fall Vegetable Soup

Autumn is the perfect season for homemade soups. The variety of vegetables available this time of year should definitely be taken advantage of. This soup is extremely simple to make, and has a lot of amazing flavor. You can use any of your favorite fall vegetables.

               

Start by preheating your oven to 400 degrees. Peel and cut your carrots, pumpkin, and butternut squash into 1" pieces. Place on a baking sheet with some reserved pumpkin seeds, fennel, and bell pepper. Season with salt, pepper, cayenne pepper, and curry powder and roast for 45 minutes. Once cooked, put vegetables in a blender with chopped onion, reserving some pumpkin and squash on the side. Next, pour in broth of choice, water, add a dash of cinnamon, and blend until smooth. Pour into a bowl and add in your leftover squash and pumpkin. Now,  just garnish with the roasted pumpkin seeds and enjoy!

Makes 4 Servings

Recipe:

1/2 Small Pumpkin, Peeled and Diced

1/4 Medium Butternut Squash, Peeled and Diced

1 Large Carrot, Peeled and Diced

1/4 Fennel Bulb

1/2 Bell Pepper

1/4 Medium Onion, Chopped

1/2 Cup Broth of Choice

1 Cup Water

1 Tsp Each of Salt, Pepper, Cayenne Pepper, and Curry Powder

1/8 Tsp Cinnamon

Easy Bruschetta

Bruschetta is a nice treat to have every once in a while. This bruschetta recipe drastically cuts down the calories by replacing olive oil with spray olive oil. Using fresh tomatos also makes each bite that much more satisfying. Make this as an appetizer for a fun event, or just as a quick snack! The possibilities are endless.

                

Preheat your oven to 375 degrees. Cut your bread, preferably a French baguette, into small circles- cutting straight down along the bread. Spray both sides of each piece with Pam and spread some minced garlic on the top. Toast in the oven for about 10 minutes, until the edges are browned. Take this time to prepare your bruschetta spread. Dice your plum tomatoes into small pieces. Mix together with balsamic vinegar, fresh basil, salt, and reduced fat grated parmesan cheese. Once the bread is toasted, spoon a generous amount onto each piece. Garnish with basil, serve, and enjoy!

                

Makes 24 Servings

Recipe:

1 French Baguette, Sliced into 24 rounds

Pam Olive Oil Spray

2 Garlic Cloves, Minced

2 Plum Tomatoes, Diced

1 Tbsp Balsamic Vinegar

1/2 Tbsp Fresh Basil, Chopped

1/2 Tbsp Reduced Fat Shredded Parmesan Cheese

Salt to Taste

*Toast baguette slices in a 375 degree oven for 10 minutes, until edges are browned

Spinach Roll-Up

Spinach is a great power food. It's rich in Calcium, Vitamins K and A, and has anti-inflammatory benefits. It's a green that should definitely be used in your every day diet. This roll-up is a tasty way to eat more greens. Make this in advance for a quick and healthy lunch, snack, or appetizer.

                

Start by preheating your oven to 350 degrees. Drain a can of spinach and mix in 2 egg whites. Season to taste with salt and pepper. Spread the mixture out evenly on parchment paper and place in the oven for about 15-20 minutes, until the edges are browned. Once it's cooked, flip the parchment paper over and carefully place the spinach wrap on top of a piece of plastic wrap. Spread the hummus out evenly across the wrap. Now add the horseradish, tomato, and roasted pepper.

               

 Carefully roll up and wrap in the plastic wrap. Keep it in the fridge for about to hours two hold its shape.

                

Now just cut into pieces and serve! This is a great dish for lunch, or even as an appetizer. Other options for fillings are low fat cream cheese with lox, or mustard with lean deli meat. Serve cold and enjoy!

               

Recipe:

1 Can Spinach, Drained

2 Egg Whites

1/4 Cup Hummus

1/2 Tbsp Horseradish

1 Small Roasted Pepper, Thinly Sliced

1 Plum Tomato, Thinly Sliced

Season to taste with salt and pepper

*Roast spinach mixed with egg whites at 350 degrees for 15-20 minutes, until edges are browned.

Pumpkin-Beer Stew

Autumn is finally here, which means it's time for warm comfort foods. To me, that means stew. This recipe is a healthy twist on regular stew, using pumpkin and butternut squash instead of potatoes. I also substituted the red wine with beer for a richer taste. This is the perfect meal for a date night, or even a crowd. This dish is sure to please everyone, and they won't even realize how healthy it is!

         

Start by preheating your oven to 400 degrees. Cut your butternut squash and pumpkin into bite sized cubes, skin removed. For the carrots, I made it simple by just cutting up baby carrots into bite sized pieces. Place all of your cut up veggies on a Pam sprayed pan and roast for about 30 minutes, or until tender. Take this time to start your stew.

                      

Heat up some olive oil in a large pot and add in your beef chunks- this may have to be done in batches if using a lot of beef. Once the meat is browned, remove from the pot and set aside. Add in your chopped onion and cook until browned, about 3 minutes. Next, add in your minced garlic and stir for another minute. Finally, add in the beef broth, beer, water, tomato sauce, paprika, salt, and pepper. Stir together and add your beef chunks back in. Cover and let the stew simmer for about 2 hours. Serve with whole grain pasta, or even by itself, and enjoy!

                

Makes 2 Servings

Recipe:

6 Oz Lean Stew Meat

1/2 Tbsp Olive Oil

1/3 Cup Red Onion, Chopped

1 Garlic Clove, Minced

3/4 Cup Beef Broth

1/3 Cup Guinness (Any Ale)

1/4 Cup Water (Add more if necessary)

1 Tbsp Tomato Sauce

1/3 Small Pumpkin, Diced

1/3 Medium Butternut Squash, Diced

1 Cup Baby Carrots, Diced

1/4 Tsp Paprika

Season to taste with salt and pepper

*Roast pumpkin, squash, and carrots at 400 degrees for about 30 minutes. Brown meat and simmer all ingredients, covered, for 2 hours.

Mustard-Horseradish Mahi Mahi

Fish is a wonderful source of protein and there are so many different things you can do to change up the flavors. Mahi mahi is a mild and meaty fish which is high in protein, fat free, and increases your iron intake. The horseradish used in this dish also has several health benefits, like helping with digestion and providing you with Vitamin C. Make this great tasting, healthy dish and your body (and taste buds) will thank you!

                

If using frozen mahi mahi, either defrost in the fridge in advance or microwave until soft. Preheat the oven to 400 degrees. Rub both sides of your fish filet with dijon mustard, horseradish, salt, pepper, and fresh squeezed lemon juice. Wrap in tinfoil and bake for 20 minutes. This is the perfect time to make a vegetable side dish. These Lemon Garlic Green Beans go great with any fish recipe. You can also make cauliflower mash, which is just steamed cauliflower, blended until smooth. Once the fish is done, serve hot and enjoy!

               

Makes 1 Serving

Recipe:

1 4 Oz Filet of Mahi Mahi (Or Other White Fish)

1/2 Tbsp Dijon Mustard

2 Tsp Horseradish (More if you like)

1 Tsp Fresh Squeezed Lemon Juice

Salt and Pepper to Taste

*Bake at 400 degrees for 20-25 minutes

Green and Purple Salad

Salads are a refreshing way to brighten up your day. They make for a light and easy meal that you can enjoy whenever you like. This green and purple salad shows off the beautiful colors of all of the fresh ingredients. The avocado also provides several health benefits, like regulating blood sugar levels and aiding in weight loss. This salad doesn't take long to put together so you can make it in the morning for an on the go lunch!

                

Start by placing your lettuce on a plate. Cut your cooked brussels sprouts into quarters and slice your beets. Now, cut your avocado into small, bite-size pieces. Sprinkle with fresh squeezed lemon juice, extra virgin olive oil, and salt. Toss in some snap peas and enjoy!

Makes 1 Serving

Recipe:

1 Cup Red Leaf Mixed Greens

1/4 Avocado, Cut into pieces

1/4 Cup Brussels Sprouts, Quartered (Cooked or Microwaved)

1/4 Cup Beets, Sliced (Roasted or Canned)

5 Snap Peas

1/4 Tsp Extra Virgin Olive Oil

1/2 Tsp Fresh Squeezed Lemon Juice

Season with salt to taste

Vegan Miso Soup

Miso soup is a great and healthy way to get your Japanese fix, without the carbs. Soup is extremely filling and adding veggies just makes it even better. Simply add in your favorite veggies to this homemade Miso Soup and you'll be enjoying Japanese cuisine in a guilt free way!

                     

For this recipe, just start by heating up some vegetable broth or water. Next, add in your firm tofu and roasted veggies. Finally, turn off the heat and add in your hot sauce and miso paste. Mix until well combined and enjoy!

Makes 1 Serving

Recipe:

1/2 Cup Vegetable Broth or Water

1/2 Cup Roasted Veggies of Choice

1/4 Cup Chopped Firm Tofu

1 Tsp Miso Paste

Salt and Hot Sauce to Taste

Detox Smoothie

Healthy smoothies are a great way to start the day, especially following a few days of not so healthy eating. They're perfect for clearing out your body of bad toxins and let you recharge. Most smoothies have fruit to make them taste sweeter, but I was interested in a sugar-free smoothie. This green drink tastes so great, you can't even tell that there isn't any fruit!

                

This is the perfect breakfast for busy mornings, or even as a quick snack. Start by blending the spinach and water together until smooth. Next, add in the beets and lemon juice, adding more water if necessary. Finally, sprinkle in some cinnamon and liquid stevia. Blend one last time, serve, and enjoy!

Makes 1 Serving

Recipe:

1 Cup Water

1 Cup Spinach

1/3 Cup Beets (I used canned)

1 Tsp Fresh Squeezed  Lemon Juice

1/8 Tsp Cinnamon
1/8 Tsp Cayenne Pepper

Liquid Stevia to taste

*Blend until smooth

Cashew Cheeze

Mac and cheese is by far my favorite comfort food. The cheese is warm and creamy so everything about it is amazing. Except for all of the calories that come along with it. By using cashews instead of cheese, you will be cutting calories and adding protein. You'll be surprised with how much it comes out like cheese!

                

This is a very quick and simple recipe with only a few ingredients. Start by blending your cashews until they're all completely broken down. Next, add in your lemon juice and water. Mix until smooth, adding more water if necessary. Now, add in your minced garlic, mustard, and spices. Blend one more time and now you have your cheeze! Some healthy ways to use this cheeze is on whole grain pasta or roasted cauliflower. Serve warm and enjoy!

                

Makes 2 Servings

Recipe:

1/2 Cup Cashews

1/2 Cup Water

1 Tbsp Fresh Lemon Juice

1/2 Garlic Clove, Minced

1/2 Tbsp Dijon Mustard

1 Tsp Salt

1/8 Tsp Cayenne Pepper

1/8 Tsp Turmeric

Carrot Dog

I'm a huge fan of hot dogs, especially at backyard BBQs. Unfortunately, they're extremely unhealthy so it's very rare that I actually splurge and eat one. Having a healthier lifestyle doesn't mean you have to give up what you love, especially when there are so many creative ways to get the same great tasting flavor with healthier alternatives. I replaced a typical processed hot dog with a carrot. Yes, a carrot! It will taste nothing like you'll expect it to, meaning you'll be pleasantly surprised. Try this recipe for a guilt-free alternative to a hot dog and you'll never want to go back to processed meat again.

                

Preheat your oven to 425 degrees and wash and peel your carrots. Spray a baking sheet and the carrots with Pam and roast for 40 minutes, turning once halfway through. Take this time to prepare your marinade. Combine the water, soy sauce, apple cider vinegar, and spices in a bowl. Pour into a Ziploc bag and add your roasted carrots. Keep in the fridge to marinate for at least 3 hours.

                

To reheat, place the carrots with the marinade in a large pan on medium heat- you can also grill on medium heat for 5-10 minutes. Once the carrots are heated through, serve with a whole wheat bun, tortilla, or on a bed of lettuce. Another creative and healthy way to eat your carrot dog is by slicing it down the middle and filling it with your favorite toppings, like ketchup, mustard, sauerkraut, and onions. Serve with a side of veggies and enjoy!

                   

* I stuffed mine with sauteed onions, tomato, fresh basil, and some habanero pepper.

Makes 3 Servings

Recipe:

3 Whole Carrots, Washed and Peeled

1/4 Cup Water

1 Tbsp Less Sodium Soy Sauce

1/2 Tbsp Apple Cider Vinegar

1/4 Tsp Onion Powder

1/4 Tsp Ground Black Pepper

1/8 Tsp Cayenne Pepper

*Roast carrots at 425 degrees for 40 minutes, turning halfway through. Marinate for at least 3 hours.

Simple Pumpkin Spread

Yes, I have a pumpkin addiction at all times of the year. Even though it's now pumpkin season, canned pumpkin makes for easy recipes all year round! Make this simple spread and use it on whole wheat english muffins, as a dip for veggies, or anything else you can thing of! With just 4 ingredients, you can enjoy this spread whenever you want! 

               

Put one can of pumpkin puree in a sauce pan and add the ground cinnamon, pumpkin pie spice, and stevia to taste. Bring to a boil, stirring constantly, for about 3 minutes. Lower the heat and continue stirring for another 2 minutes, until it thickens up a little bit. Pour into a mason jar and store in the fridge for about 1 week. Serve, dip, and enjoy!

                

Recipe:

1 15 Oz Can Pumpkin Puree

1/4 Tsp Cinnamon

1/4 Tsp Pumpin Pie Spice

Stevie to taste

*Bring to a boil and stir for 3 minutes. Reduce heat and stir for another 2 minutes

Roasted Veggie Salad with Cider-Mustard Vinaigrette

Roasting veggies is my absolute favorite way to eat any vegetable. It tastes great, is easier to digest, and leftovers always make the perfect snack. The star of this salad is fennel. Fennel has a strong licorice flavor to it, which becomes much more balanced out when roasted. I'm not a licorice fan but I promise this salad is delicious!

                

To roast your veggies, preheat your oven to 425 degrees. Take this time to prepare any veggies you'd like for your salad (I used roasted tomato, asparagus, and brussels sprouts). To roast the fennel, cut the bulbs into 3rds. Season your veggies with salt, pepper, garlic and onion powder, and crushed red pepper. Now, just spray with Pam and roast for about 35 minutes, or until tender. While you wait, prepare your dressing. Mix the apple cider vinegar, dijon mustard, and stevia in a container and shake with the lid on, or whisk with a fork. Feel free to add shaved celery, chopped red onion, and sliced cucumber to your salad for more of a crunch. Add tofu or chicken for protein, serve warm, and enjoy!

               

Makes 1 Serving

Recipe for Dressing:

1/2 Tbsp Apple Cider Vinegar

1/2 Tbsp Dijon Mustard

1/4 Tsp Stevia (More to taste)

*Shake vigorously

Recipe for Salad:

1 Fennel Bulb, cut into thirds

1/2 Plum Tomato

1/3 Cup Brussels Sprouts, quartered

5 Asparagus Spears

1/2 Stalk Celery, shaved (Optional)

1/4 Cup Red Onion, chopped (Optional)

1/8 Cucumber, thinly sliced (Optional)

Season to taste with salt, pepper, garlic and onion powder, and crushed red pepper

*Roast veggies at 425 degrees for about 35 minutes

Pumpkin Mug Cake

Mug cakes are the best creation ever. This was my first attempt and it came out perfect! They make the perfect guilt-free snack, breakfast, or dessert in under 2 minutes! Feel free to add things like cocoa, coffee, or coconut to your cake.

                

The best part about this recipe is how quick it is. You can make this for breakfast even when you're running late! Start by spraying your mug with Pam. Combine all of the ingredients in the mug and mix well. Now, just microwave for 1 minute and 30 seconds. Feel free to top with low fat ice cream or fruit and enjoy!

               

Makes 1 Serving

Recipe:

1/4 Cup Pumpkin Puree

2 Tbsp White Whole Wheat Flour

2 Tbsp Liquid Egg Whites

2 Packets of Stevia

1/4 Tsp Pumpkin Pie Mix

1/4 Tsp Ground Cinnamon

*Microwave in mug for 1 minute and 30 seconds

Authentic Chicken Soup

Whenever I'm feeling sick, my mom always tells me to eat chicken soup. I'm telling you, this stuff has magical powers! It's really easy to make and is very healthy for you, whether you're sick or not. You can make this as a starter or as your main meal and it's the perfect recipe as the weather starts to turn. This may need to be doubled or tripled if making for more than 2 people, or to make extra.

                

Start by cutting up your carrots, celery, and onion. Place in a pot with one chicken breast and add 3 cups of water. Cook on a low heat for 45 minutes. The water will become your broth as it absorbs the flavor of the chicken and vegetables.

                          

Take the chicken out and let it cool. Start to pull apart the chicken and add the pieces back into the pot. Take this time to taste and season. Feel free to add chicken stock for more flavor. Serve hot and enjoy!

                

Makes 2 Servings

Recipe:

1 4 Oz Chicken Breast

3 Cups Water

1 Whole Carrot

1 Celery Stalk

1/3 Cup Onion, Chopped

1/2 Cup Chicken Stock (Optional)

Season to Taste

*Cook for 45 minutes on low heat

Veggie Stuffed Chicken

I was pretty intimidated to try a stuffed chicken recipe because the idea of it seemed so complicated. I'm happy to say that it's really easy and amazingly delicious! Take this recipe and change it up however you'd like with any stuffing of your choice. This is a great date night dinner and is quick and easy to make.

                

Start by preheating your oven to 425 degrees. Cut your asparagus into thirds, cut your bell pepper in half, and roast for about 15 minutes. Take this time to prepare your chicken. To make stuffed chicken, you need to butterfly the chicken breast. Do this by cutting the chicken on the side, cutting through to the edge but not all the way through. Take a heavy pan, or even your fist, and hit the chicken until it becomes thinner (this makes it easier to stuff and hold its shape). To season your chicken, rub the outside with paprika, garlic powder, and salt. Now it's time to stuff your chicken! Take your roasted bell pepper and asparagus and place them inside your chicken- feel free to add low fat cheese or any other veggies you prefer. Season the inside with salt and garlic powder and fold the chicken breast over.

                

Place your chicken in the oven for 20 minutes, until cooked through. Cooking it on a high heat for a short period of time will keep the chicken moist and will prevent it from drying out. Once finished, serve with your favorite vegetable and enjoy!

                

Makes 2 Servings

Recipe:

2 4 Oz Chicken Breasts, Butterflied

1/2 Bell Pepper, Roasted

1 Cup Asparagus, Roasted and Cut Into Thirds

1 Tbsp Paprika

1 Tbsp Garlic Powder

Salt to taste

*Roast veggies in 425 degree oven for 15 minutes. Roast stuffed chicken at 425 degrees for 20 minutes.

Turkey Stuffed Peppers

I love stuffed peppers, of any kind really. You can do so much with stuffed vegetables, like stir-fry, shredded chicken, and ground meat. For this recipe, I used ground turkey meat and Cauliflower Rice to stuff my colorful bell peppers. I had a friend come over and thought I'd make something a little different for her. This meal is ridiculously delicious and easy to make! 

               

Preheat your oven to 375 degrees. Cut out the stem from your bell peppers (choose fun colors!) and clean out the seeds. Place in the oven for about 15 minutes. Now you can start your wonderful filling. Sautee some garlic and onion, until browned. Now add in your ground turkey and make sure to break it up so it's not in large pieces. Cook the meat until it is slightly browned and there's no pink left. Add in the tomato sauce and your cauliflower rice (Recipe Here). Season to taste with cayenne pepper and salt and let it simmer for about 10 minutes.

                

Once all of the flavor has been absorbed, spoon the mixture into your peppers and place back in the oven for another 5 minutes. Take out and serve with your favorite vegetable or side dish. Enjoy!

                

Makes 2 Servings

Recipe:

2 Bell Peppers (Any Color)

8 Oz Ground Turkey

4 Oz Tomato Sauce (I used Hunt's)

1 Garlic Clove, Minced

1/4 Cup Red Onion, Chopped

1 Cup Cauliflower Rice

Season with cayenne pepper and salt

*Roast peppers at 375 degrees for 15 minutes alone. Cook for another 5 with mixture.

Lemon Garlic Green Beans

Side dishes can start to get pretty boring after a while. You can get into a routine of making the same vegetable all the time because it's quick and easy. Well, this string bean recipe shows you just how simple a side dish can be and still have a great flavor.

              

To make this a very quick dish, I used microwaveable green beans. If using regular green beans, make sure to blanch them first for about 3 minutes. All you need to do is combine the green beans, fresh squeezed lemon juice, garlic powder, and sesame seeds in a pan. Cook until warmed through and season with salt, pepper, and crushed red pepper. This is a great side dish for pretty much everything. Serve it with fish, chicken, steak, or tofu, and enjoy!

Recipe:

1 Bag Microwaveable Green Beans

Juice from 1 Lemon Wedge

1 Tsp Sesame Seeds

1/2 Tsp Garlic Powder

Season with salt, pepper, and crushed red pepper

Zucchini Dip

Healthy snacks don't have to be boring and tasteless. Instead of the typical carrots and hummus, try making a variation of dips with fresh veggies. I made a quick Zucchini Dip which tastes great with veggies like carrots and celery, or even multigrain chips. With just a few simple ingredients, you can have this fresh dip in under 5 minutes!

               

Take one zucchini and chop it up into small pieces. Place in a blender or a food processor- may have to be done in batches. Add in your fresh squeezed lemon juice, minced garlic, and sesame seeds. Blend one more time with cayenne pepper and season to taste with salt. Now just dip and enjoy!

                

Recipe:

1 Medium Zucchini, Chopped

1 Tsp Sesame Seeds

Juice from 1 Lemon Wedge

1/2 Garlic Clove, Minced

1/4 Tsp Cayenne Pepper

Season to taste with salt

Crazy for Beets Salad

Beetroot is a great vegetable to incorporate into any diet. It is rich in Vitamin C and fiber and has anti-cancer benefits. Beet greens are just as important and healthy as the roots, providing you with Vitamin A and iron. Whenever possible, save the beet greens from fresh beets and use them however you can. Make this quick and easy salad and feel great about yourself all day!

                

Start by roasting your beets at 425 degrees for about an hour, or just use canned beets. Spray a pan with Pam and sautee some garlic with your beet greens. Add in your cucumber, hot sauce, sesame seeds, and fresh basil. Mix together, spoon onto a plate, and top with sliced beets and olive oil. Season with salt and pepper and enjoy!

                

Makes 1 Serving

Recipe:

1 Small Beet, Roasted and Thinly Sliced (Or 1/2 Cup Canned Beets)

1 Cup Beet Greens

1 Garlic Clove, Minced

5 Cucumber Slices, Quartered

1/4 Tsp Sesame Seeds

2 Basil Leaves, Chopped

3 Dashes of Hot Sauce (I used Chochula)

1/4 Tsp Olive Oil

Salt and Pepper to Taste

*Roast beets at 425 for 45-60 minutes