Health and Wellness, Nutrition, Recipe

Turkey Stuffed Delicata Squash

A wonderful recipe for a fall evening. The below recipe serves two. Enjoy! 

Ingredients:

  • 1 delicata squash, halved lengthwise and seeded
  • 2 tsp olive oil
  • 1 tbsp olive oil
  • 1 lbs. ground turkey
  • 1/4 cup finely chopped celery
  • 1/4 cup finely chopped onion
  • 2 cloves garlic, minced
  • 1/4 tsp dried sage
  • 1/4 tsp dried rosemary
  • 1/4 tsp dried thyme
  • Salt and pepper to taste
  • 1/4 cup cooked rice (optional)
  • 2 tbsp coarsely chopped dried cherries
  • 2 tbsp chopped fresh parsley
  • 2 tbsp grated parmesan cheese


Instructions:

  • Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or foil.
  • Brush cut sides of squash with 2 tsp olive oil. Place cut-sides down on baking sheet.
  • Bake in the preheated oven until soft, 20 to 25 minutes.
  • If making rice, cook rice per instructions on label.
  • Heat 1 tbsp oil in medium pan over medium-high heat. Add ground turkey. Sauté until browned. Reduce heat to medium and add celery, onion, garlic, sage, rosemary and thyme. Continue cooking until vegetables are soft. Stir in rice, cherries, and parsley until mixture is warmed through. Add salt and pepper, to taste. 
  • Turn squash halves over so they are cut-side up. Fill with the turkey mixture and top with parmesan cheese. Return to oven and bake until cheese is melted. 
  • Enjoy!

**The picture above is of a delicate squash. I used this image because a few years ago I didn’t know what a delicata squash looked like, so thought it might be helpful for you, if needed. 

Blood Sugar Balance, Body Image, Book Recommendations, Books, Fab Four Theory, Health and Wellness, Kelly LeVeque, Recipe, Smoothie

Pumpkin Pie Smoothie!

Give me ALL the pumpkin!

If you haven’t noticed, I’m a BIG fan of smoothies! Here’s another one of my favs from Kelly LeVeque’s book, Body Love. It really gets me excited for Fall, one of my favorite seasons of the year!

Pumpkin Pie

Ingredients:

1 serving vanilla protein powder
1 tbsp flaxseeds
1 tbsp MCT oil
2 cups unsweetened almond milk
1 tsp ground cinnamon
1 tsp ground nutmeg
1/2 cup pure pumpkin puree.

Place all ingredients in a high-speed blender and blend to the desired consistency. **Add ice to make it extra cold.

Health and Wellness, Nutrition, Recipe

Summer Pasta

Ingredients:

  • Gluten-free pasta
  • 1/4 cup extra virgin olive oil
  • 1/2 medium onion, chopped
  • 1 large carrot, peeled and sliced
  • 2 cups broccoli florets, cut into bite-sized pieces
  • 1 medium red bell pepper, sliced
  • 1 medium yellow bell pepper, sliced
  • 1 bunch of asparagus, chopped
  • 1 medium zucchini, sliced
  • 3-4 cloves garlic, minced
  • 1/2 cup shredded parmesan
  • 2 tbsp basil, chopped
  • Ham, for garnish

Instructions:

Bring a large pot of water to a boil. Cook pasta in salted water according to package directions.

Meanwhile, heat olive oil in a 12-inch skillet over medium-high heat.

Add onion and carrot and sauté for two minutes.

Add broccoli, peppers, and asparagus then sauté for two minutes.

Add zucchini then sauté for three minutes or until veggies have nearly softened. 

Add garlic then sauté for two minutes. 

Pour veggies into now empty pasta pot, add drained pasta, drizzle in extra olive oil, salt and pepper to taste. 

Toss in 1/4 cup parmesan and basil then serve with remaining parmesan on top. Garish with pan fried ham strings, as desired. 

Fiber Fueled, Health and Wellness, Nutrition, Recipe

Mediterranean Grain Salad

Ingredients:
1 cup uncooked farro 
1 cup chickpeas
1 large tomato diced
1 medium red bell pepper, chopped
1 medium yellow bell pepper, chopped
½ cup seeded and chopped cucumber
¼ cup sliced Kalamata olives
¼ cup chopped fresh parsley
 
Zesty Lemon Dressing:
 
1 tsp freshly grated lemon zest
¼ cup freshly squeezed lemon juice
1 medium garlic clove, minced
1 tsp Dijon mustard
Salt and freshly ground black pepper
3 tbsp olive oil
 
Instructions:

  1. Make the grain salad: Bring 3 cups water to a boil in medium saucepan over medium-high heat and add the farro. Cover. Reduce the heat to medium-low, and simmer for 25 to 30 minutes, until the farro is tender. Drain and rinse under cold water and set aside.
  2. Combine the cooked farro, chickpeas, tomato, red and yellow bell peppers, cucumber, olives and parsley in a large bowl and toss together. Set aside. 
  3. Make the dressing: In a separate small bowl, whisk together the lemon zest, lemon juice, garlic, Dijon, and a generous pinch of salt and pepper until well combined, then slowly drizzle in the olive oil. 
  4. Assemble: Toss the dressing with the grain salad until well combined, adding more salt and pepper, as desired. Store in the fridge. Leftovers will keep for 2 to 3 days in the fridge. 

This recipe is from the book, Fiber Fueled by Dr. Will Bulsiewicz. It is delicious, light, and easy to make for lunch or as a side for dinner with some grilled chicken or steak! Enjoy!

Blood Sugar Balance, Fab Four Theory, Health and Wellness, Kelly LeVeque, Nutrition, Recipe, Smoothie

Strawberry Basil Smoothie

Ingredients:
1 serving vanilla protein powder
1 tbsp MCT oil
2 tbsp chia seeds
¼ cup diced frozen or fresh strawberries
Handful of spinach
Handful of basil
2 cups unsweetened almond milk

Place all the ingredients in a high-speed blender and blend to the desired consistency. If you use fresh strawberries, add a few ice cubes before blending to cool. If you’re not into strawberries, consider using blueberries, cherries or raspberries! If you’re not into MCT oil, consider an alternate healthy fat, such as 1/4 of an avocado.

This recipe is from Kelly LeVeque’s book, Body Love. A refreshing smoothie as the days warm up and summer approaches. Enjoy!

Health and Wellness, Kelly LeVeque, Nutrition, Recipe

Greek Chicken Salad

This recipe is from, Body Love Every Day, by Kelly LeVeque. Reminds me of our trip to Greece… ENJOY! (Serves 2)

Dressing:

1/4 cup extra virgin olive oil or avocado oil
Juice of 1 lemon
1 tablespoon red wine vinegar
2 large garlic cloves, minced
2 tablespoons dried oregano
1 teaspoon pink Himalayan salt
Freshly ground black pepper

Salad:

2 chicken breasts, cooked and sliced
2 romaine hearts, rinsed and chopped
4 small Persian cucumbers or 1/2 English cucumber, diced
2 cups cherry or grape tomatoes
1/2 green pepper, thinly sliced
1/2 red onion, thinly sliced
1/2 cup pitted Kalamata olives, 
1 avocado, thinly sliced

In a large bowl, whisk all the dressing ingredients together. Add the salad ingredients and toss to coat. Cheese/Feta optional!

Health and Wellness, Nutrition, Recipe

Mediterranean Stuffed Sweet Potato

Ingredients:

  • 2 medium sweet potatoes
  • 1 tbsp olive oil
  • 2 cups spinach
  • ½ cup canned chickpeas
  • ¼ cup sundried tomatoes (chopped) 
  • 2 tbsp Kalamata olives (chopped)
  • 1 cup cooked quinoa
  • ½ tsp dried thyme
  • ½ tsp dried dill
  • ½ tsp garlic powder
  • Salt and pepper, to taste
     

To garnish:

  • 1 tbsp tahini
  • 1 tsp lemon juice
  • Pinch of salt and pepper
  • 1-2 tbsp of water to thin
  • Chives
  • Red pepper flakes  

 
Instructions:

  • Preheat the oven to 400 degrees F. Puncture the sweet potatoes with a fork and place them in a baking dish. Bake until soft, and knife slides into the flesh easily, about 35-45 minutes, depending on the size.
  • Meanwhile, prepare the quinoa mixture by heating the oil in a saute pan over medium heat. Add the rest of the ingredients (spinach to salt and pepper) and saute until warm. Keep warm until the sweet potatoes are cooked. 
  • When the sweet potatoes are soft, remove them from the oven and let them cool for a few minutes. Once cooled, transfer them to a plate, split them open with a sharp knife and spoon the quinoa into the center.
  • Whisk together the tahini, lemon, salt, pepper and water then pour on top of sweet potatoes. Garnish with fresh chives and red pepper flakes. Serve immediately and enjoy!
Fab Four Theory, Kelly LeVeque, Nutrition, Recipe

Southwestern Scramble

Like a little spice to kickstart your morning? Check out this delicious southwest scramble from the book, Body Love Every Day, by Kelly LeVeque!

Ingredients:

6 pasture-raised organic eggs
1 tbsp ghee
1/4 cup chopped green bell pepper
2 tbsp minced yellow onion
2 tbsp cilantro or other microgreens (or use regular cilantro)
3 baby heirloom tomatoes, thinly sliced
Salsa, guacamole, diced avocado, or hot sauce (optional)

Instructions:

  • Whisk the eggs in a bowl.
  • In a frying pan over medium-high heat, melt the ghee. Add the bell pepper and onion and sauté until the onion is translucent, 3 minutes. Pour in the eggs and scramble them gently, stirring occasionally with a spatula until cooked through. 
  • Plate the scramble with cilantro microgreens and tomatoes. Serve with salsa, guacamole, chopped avocado, or hot sauce, if desired. 

You could also add beans and corn, as well!

Enjoy!

Recipe

Burrito Bowl

There are two reasons why I love this recipe, it’s fast and it’s easy. That’s it. Total time for cooking and prepping maximum: 30 minutes. 

Ingredients:

1 cup uncooked rice or quinoa – whichever you prefer, follow cooking instructions
1 (15 oz) can of black beans, drained and rinsed
1 (15 oz) can corn, drained and rinsed
1 tbsp olive oil
1/2 tsp chili powder
1/2 tsp smoke paprika
pinch of salt and pepper
A jar of salsa or pico de gallo
Guacamole (optional)
Lime (optional)
Sour cream and cheese, for serving

Instructions:

In a skillet over medium heat, add olive oil, black beans, corn, chili powder, smoked paprika, salt and pepper. Stir together and sauté 5-10 minutes, or until mixture is heated through.

To construct your bowl, add rice/quinoa, black bean/corn, salsa, guacamole and sour cream and any additional toppings you’d like.

In addition to above, ground turkey, steak or chicken would be a delicious addition to this meal. As well as mixed greens or spinach. 

ENJOY!

Book Recommendations, Books, Health and Wellness, Nutrition, Recipe

Recipe Alert!

Sesame Noodle Bowl

Ingredients:

Sesame Dressing:

1/4 cup tahini paste
2 tbsp warm water
1 tbsp tamari
2 tsp toasted sesame oil
Juice of 1 lime
1/2 tsp minced garlic
1/2 tsp 100% maple syrup
1/4 tsp crushed red pepper flakes (optional)

Tofu:
14 ounces firm or super-firm tofu
Olive oil cooking spray

Sesame Noodle Bowls:
8 ounces soba noodles
2 cups frozen shelled edamame, thawed
2 medium carrots, sliced very thin
2 cups cucumber, diced
2 tbsp sesame seeds, for serving
2 tbsp hemp seeds, for serving 

Instructions:

Make the tofu:
Remove the tofu from the package and wrap it in a clean towel or paper towel. Place it on a plate, then put another plate on top of it. Place a few heavy items like cans or cookbooks on top of the tofu. Allow to sit for 30 minutes, or until most of the water has drained onto the towel. 

Preheat the oven to 400 degrees F.

Once the tofu is drained, place it on a cutting board and cut into desired shape. Lightly spray a baking sheet with olive oil and place the tofu on it in a single layer, then spritz with more olive oil to ensure that the tofu is well-coated. 

Bake for 15 minutes. Remove from the oven and flip. Return to the oven and bake for 15 more minutes, or until the tofu is golden brown.

Make the dressing: 
Whisk together the tahini, water, tamari, sesame oil, lime juice, garlic, maple syrup, and red pepper flakes until smooth. Set aside.

Make the Bowl:
Cook the soba noodles according to package instructions, then drain and rinse under cold water to stop the cooking process. Return to the pan they were cooked in and toss with half of the prepared sesame sauce.

Divide the noodles among four resealable containers, then top with the edamame, carrots, cucumber, and tofu. Drizzle with the remaining sauce, the sesame seeds, and hemp seeds. Serve cold. 

This recipe is from the book, Fiber Fueled by Dr. Will Bulsiewicz. ENJOY!