These egg muffin cups are super popular in the online healthy recipe world right now and for good reason – they’re a great way to get your healthy breakfast on the go!
1/2 cup milk of choice
1/4 tsp salt (to taste)
1/4 tsp pepper (to taste)
1 1/2 cups spinach
1/2 cup shredded, low-fat cheese of choice
1. Preheat oven to 350 degrees F. Grease muffin tray with coconut oil or spray with cooking spray.
2. Beat eggs, milk, salt, and pepper in a large bowl.
3. Stuff muffin cups with spinach evenly. Pour egg mixture over spinach until cups are 3/4 full. Top with cheese.
4. Bake egg cups for 20-25 minutes until eggs are cooked through. They will puff up while baking and then deflate a bit.
Serve hot and fresh out of the oven or store them in the fridge and reheat them throughout the week for breakfast on the go. These also freeze very well!
One of the questions that I get a lot is what kinds of things can you substitute for dessert that still taste good and satisfy that sweet craving. Without fail, this recipe is my top suggestion. It combines the healthy fats of an avocado with the antioxidants of cocoa and it tastes just like a chocolate pudding cup without the added chemicals and preservatives and with less sugar. Now, I know what you’re thinking: Really? Avocado? That can’t be good. Just trust me on this one. You will be pleasantly surprised.
One thing to remember with this recipe is that, just like an avocado that is left cut for a while and starts to tastes weird, that will happen with this, too. The brown avocado flavor will start to come through if you allow this to sit for too long. Fortunately, this recipe is so quick and easy to make that it won’t be a problem to just whip it up whenever you’re ready. And you definitely won’t have any leftovers!
1 large, ripe avocado (not overripe)
1/4 cup milk of choice
1/4 cup cocoa powder
2 tbsp honey, maple syrup, or agave nectar (optional, but recommended)
1 tsp vanilla extract
Combine all ingredients in a food processor and process until smooth and creamy.
I think this mousse tastes better cold, personally, so I suggest popping it in the fridge or the freezer for a little bit to chill it.
Try topping it with homemade whipped cream, chopped nuts, or shredded coconut before serving. This also makes a great lunchbox snack – just scoop some into a small tupperware and you have a DIY Jell-O pudding cup.
Fall is officially upon us and today’s weather was like jumping right into the deep end of it with the rain and the cold and the wind. So I decided to prep one of my favorite nutritious comfort foods for dinner tonight. This recipe combines a bunch of fall produce and flavors and leaves you feeling satisfied but not guilty. It also features my favorite seasoning blend: Bell’s Turkey Seasoning. I will put this into almost any recipe and I am of the humble opinion that you can never have too much of it. It’s a New England classic!
I created this recipe a couple years ago while just messing around in the kitchen with the random things we had in there. It ended up becoming a favorite and my partner requests it regularly in the fall and winter.
A couple notes before I get started on the recipe:
You should alway sharpen your knives before you use them, like every time. If you don’t, I strongly encourage you do it this time because it can be a challenge to cut through the acorn squash.
You’ll see salt listed in the ingredients list below but not an amount. This is because I salt regularly while I cook to build different layers and complexity in the food, so I don’t actually know how much is in it. I find this particularly important when you’re cooking the quinoa as that can be a tough item to flavor. Just a dash of salt every cooking stage or two and you’ll be really happy with the flavors you evoke. That said, always taste regularly as you cook as well!
1 acorn squash, halved the long way
1 medium orange or yellow bell pepper, diced
1 cup celery, finely diced
1 medium gala apple, diced (about 1 1/4 cup)
1 cup diced portobello mushrooms
1 1/2 cups cooked quinoa (3/4 cup dry)
3-4 chicken sausages cut out of the casing
1/2 yellow onion, diced
2 1/4 tsp Bell’s turkey seasoning
1/2 tsp garlic powder
sea salt & pepper to taste
Preheat the oven to 400 degrees Fahrenheit. Place the halved squash face-up on a foil-lined baking sheet. Spread a very light layer of coconut oil of the cut surfaces and sprinkle with cinnamon. Place in the oven and bake until tender.
While the squash is baking, prepare the quinoa according to the package and set aside.
While the quinoa and squash are cooking, prepare the other ingredients. Warm extra virgin olive oil in a pan over medium heat. Add the pepper, onion, celery, and mushrooms and sauté until they begin to get tender. Add the chicken sausage until the outside begins to turn gray. Add the apple. Continue to cook until the apple softens and releases its juice but not to the point that it becomes mushy.
Without draining the sauté pan, add the quinoa to the veggies and sausage mixture and mix well to combine. Add the Bell’s Turkey Seasoning and garlic powder and mix well. Add salt and pepper to taste and mix to distribute throughout.
Once the squash is tender, remove it from the oven. Fill the middle space with quinoa mixture until heaping. You won’t be able to use all of it in the squash.
Place the squash back in the oven and bake for another 10 minutes or so to combine the flavors.
Cut the squash pieces in half and serve with additional filling.
I don’t know how it happened, but fall is already right around the corner. I am actually sitting here with a blanket on my legs since the mornings are already getting cool here in MA, so I decided to post one of my favorite warming and satisfying fall recipes.
The mushrooms used in this recipe have a very meaty texture to them so it’s very satisfying without the meat. Depending on your model of spiralizer, making veggie noodles can be pretty labor intensive, so I recommend buying the packages of pre-cut squash to spare yourself the extra effort of cutting, spooning, and peeling a whole squash before spiralizing it.
1 butternut squash, spiralized
1 cup oyster mushrooms, chopped (not too small – you want pieces big enough that allow you to still get the texture)
3 tbsp extra virgin olive oil (you may need a little more or less depending on how much noodles you end up with)
2 tbsp fresh, finely chopped sage
Salt and pepper to taste
In a large frying pan over medium-low heat, warm the olive oil until it begins to glisten (not smoke). Once it’s reached that temperature, add the oyster mushrooms and sage and sauté until the mushrooms are tender. As you are cooking it, the sage is infusing the olive oil with its flavor.
Once the mushrooms are tender, add the butternut noodles to the pan and toss so that they are all coated with the oil and the mushrooms are distributed throughout. Cook 1-2 minutes to soften the noodles.
Season with salt and pepper to taste and serve.
If you want some even bigger fall flavor or are really into the taste of sage, like I am, you can also finish this dish by sprinkling it with a little Bell’s Turkey seasoning before serving it.
This recipe is so quick and easy but packed full of zesty, refreshing flavor. It makes a great summer dinner and you could also cook the fish on the grill wrapped in foil instead of baking it.
If you’re not a huge fan of fish, I really recommend that you give this recipe a try. Cod is a very light-flavored fish and the combo of the spicy fish seasoning and the sweet, tangy salsa is really delightful. Plus, this is such a ridiculously easy recipe, you have nothing to lose!
As a certified health coach, I am constantly urging people to eat more fish or, at the very least, take a fish oil supplement. When we think of fish, we typically think of the Omega-3 fatty acids found in them. However, there are a number of other important health benefits to consuming fish.
Health Benefits of Cod
Omega-3 fatty acids, found in fish and certain plant sources, are critical for a number of important health benefits, such as heart health, depression, and brain health to name just a few. Admittedly, cod is not the greatest source of Omega-3’s compared to other species of fish, like salmon. However, it does contain about 8% of your daily value of these critical fatty acids.
Beyond that, cod is very high in Vitamin B12 which is a key nutrient for cardiovascular health, DNA production, metabolism, and brain and nervous system health. B vitamins are a set of vitamins that need other vitamins present in order to be properly absorbed, so getting your B12 through a food source is the best way to ensure proper absorption. (Second best would be a B complex supplement rather than an isolated B vitamin supplement.)
Finally, cod is also a great source of lean protein in your diet.
Choosing Your Fish
When it comes to purchasing fish, the fresher the better, as is the case with pretty much all food. However, a large and increasing amount of fish on the market is farmed rather than wild caught. I strongly recommend that, as often as you possibly can, you buy wild caught fish.
Wild caught fish are more nutritious than farmed fish because they are able to consume more nutritious food sources, such as the phytoplankton that contains Omega-3s. You are also getting better quality meat from a fish that swam around in the vast ocean than a fish that was confined to a small pen and is, therefore, fattier. Farmed fish are often given antibiotics and treated with pesticides and have been found to have higher levels of toxic PCBs in their bodies. There are also many ethical considerations to be made when it comes to farmed fish.
Bottom line: wild caught > farmed.
OK that’s enough education. Let’s get to the recipe, shall we?
1/4 of a large red onion, finely diced
1/8 cup fresh cilantro, finely chopped
1 lime, juiced
1 jalapeño, deveined, deseeded, and diced
2 cups mango, finely diced (I used frozen but fresh works as well as long as it’s ripe)
1/2 orange or yellow bell pepper, finely diced
1 lb wild caught cod
Old Bay seasoning
Organic corn tortillas
For the Salsa
Combine the onion, bell pepper, jalapeño, cilantro, and mango in a large bowl. Pour the lime juice over it and mix to ensure all the ingredients are combined and coated with the lime juice.
Cover and place the salsa in the refrigerator while you prepare the fish. The acid in the lime juice will macerate the ingredients and help combine the flavors.
For the Cod
Preheat your oven to 375 degrees Fahrenheit.
Place the cod on a foil or parchment-lined baking sheet. Sprinkle with the Old Bay seasoning until it’s coated.
Bake about 20 minutes until the fish flakes with a fork.
Serve the cod on the corn tortillas topped with the salsa and garnished with sliced avocado and fresh lettuce.
If you are one of the many parents who struggle to get their kids to eat their vegetables, you are going to love this recipe. If you are an adult who hates eating vegetables, you are going to love this recipe. If you love alfredo. you’re going to love this recipe. The sauce has the velvety texture and creamy flavor of alfredo, but contains just a tiny amount of cheese and is made of cauliflower. Instead of milk or heavy cream, you use the water you cooked the cauliflower in for a liquid so you’re still able to get some of those water-soluble nutrients from the cauliflower. You won’t even know you’re eating a vegetable! What’s even better is this is super quick and easy to make.
A quick note on the pasta. I always recommend whole wheat pastas over white pastas – it is far more nutritious than white and it’s also more filling. However, this sauce is made with water and whole wheat pasta tends to soak that up very quickly so you end up with a grainier textured sauce. I still don’t recommend white pasta. I would say go with a brown rice pasta or a whole wheat blend, like whole wheat and quinoa pasta. It will act less like a sponge while still not being an empty carb. I recommend using penne or ziti because it catches some of the sauce inside of it so you get even more flavor with each bite.
1 head cauliflower
5-6 cloves of garlic, chopped
1 tsp extra virgin olive oil
3/4 tsp sea salt
1 cup water (from the cauliflower)
1/4 cup freshly grated parmesan cheese
1 box whole grain pasta, cooked
Break up the cauliflower into florets. Place them in a large pot of water and boil until soft.
While the cauliflower is cooking, saute the chopped garlic cloves in the extra virgin olive oil for about a minute – just long enough to bloom the flavor. Scrape the garlic and oil into the blender.
Once the cauliflower is soft, add it to the blender with the salt, water from the pot, and parmesan. Blend until the sauce is smooth.
Add the sauce to the cooked pasta. Optional: top with a little more grated parmesan and cracked black pepper and enjoy!
Using a small head of cauliflower, I had some extra sauce leftover using one box of pasta. So. if you buy a larger head, you may be able to make enough sauce for two boxes of pasta.
If you want to take this one step further, add some grilled chicken and broccoli to it!
With the warm summer months fast approaching, this refreshing and nutritious side dish is bound to be a crowd pleaser at any cookout. What’s more is it looks as good as it tastes! Bright colors like this are a great way to get picky kids to eat something healthy! They can even help mix it all up!
For the Salad:
2 cups cooked quinoa
4-5 medium-sized beets, diced and roasted until soft (I suggest par-boiling them first to cut down on cook time)
1 orange bell pepper, diced
2 avocados, cubed
For the Dressing:
3/4 cup fresh cilantro
2-3 limes, juiced
1 orange, juiced
1 tbsp agave nectar
1/8 cup extra virgin olive oil (may need to add more, depending on flavor and consistency)
Salt and Pepper to taste
First, prepare the dressing so the flavors can bloom while you prepare the rest of the salad. Combine the cilantro and fruit juices in a blender and blend about 30 seconds until beginning to get smooth and combined. Add the olive oil gradually and the agave nectar and continue to blend until liquified. Add a dash of salt and pepper and place the dressing in the refrigerator while you prepare the rest of the salad.
Prepare the quinoa according to the package and roast the beets until soft (you can also just boil them but I find that roasting makes the flavor sweeter).
Allow the quinoa and beets to cool before adding the other salad ingredients. You can place them in the fridge if you’re on a time crunch.
Once the quinoa and the beets have cooled, combine them with the diced pepper and avocado in a large mixing bowl. Remove the dressing from the fridge and give it a good shake to mix it all up again. This is where you want to taste it to make sure that it’s the balance you’re looking for. If not, you can add more oil, salt and pepper, or juice. I leave this up to the chef because some people like things zestier than others.
Pour the dressing over the salad, mix together, serve and enjoy!
I don’t know about you, but cheese is by far my biggest vice. And what greater comfort food is there than creamy, decadent macaroni and cheese? So I found a way to make a macaroni and cheese dinner that wouldn’t leave me feeling bloated and guilty.
This recipe uses butternut squash to mimic the creaminess of the cheese sauce and just a touch of cheese for the flavor. Whole wheat pasta brings some nutrition to this dish rather than empty carbs found in white pasta. I actually really like to use a whole wheat/quinoa blend pasta from Hodgson Mills.
1 butternut squash, peeled and roasted
1 box whole wheat pasta, prepared al dente
2 tbsp Bell’s turkey seasoning
1/2 cup shredded parmesan cheese
1/2 cup broth or low-fat milk
Salt and pepper to taste
Preheat the oven to 375.
Combine the butternut squash, turkey seasoning, and broth or milk in a blender and blend until smooth. Add the salt and pepper to taste. Mix in the parmesan cheese until well distributed.
In a large baking dish, combine the squash mixture and prepared pasta and mix until the pasta is well coated.
Bake at 375 until heated through and the cheese is melted.
Cauliflower caraway soup is a healthy, crowd-pleasing appetizer…or main course! It is so creamy and has a really rich, decadent flavor from the caraway so it leaves you feeling really satisfied, the way a creamy chowder would. But, this recipe is completely dairy-free and vegan… oh, and it’s delicious, too.
It starts out with a basic mirepoix sautéing while you boil the cauliflower until it’s soft. I season the mirepoix with salt and pepper, garlic powder, coriander, and Bell’s turkey seasoning (the official spice of the Commonwealth of MA). Towards the end, I add a ton of caraway seeds to get them toasty and bring out the flavor.
When boiling the cauliflower, you want to use just enough water to cover it because that is what’s going to become your broth. It’s loaded with nutrients and cauliflower flavor so it’s really going to enhance your soup in more ways than one. Once the cauliflower is soft, remove the pot from the heat. Then, using a potato masher, carefully (so you don’t splash scalding water onto yourself – been there, not fun) mash the cauliflower right in the liquid.
Once you’ve gotten the cauliflower well-mashed by hand, add the mirepoix and blend with an immersion blender (you can do this in a regular blender or food processor as well). Blend until it takes on a creamy consistency.
I am a major proponent for tasting as you cook. So at this point, I say taste and if it doesn’t have enough caraway or salt, add more. And don’t be shy about the seasoning – it can take a lot to balance the cauliflower. You want the final product to taste almost like pumpernickel bread. I highly recommend putting it back on the heat for a while not only to keep it hot until it’s served but also to render the flavors even more.
This soup makes a great appetizer or can be a whole meal as well. Want to get fancy? Serve it with some pumpernickel croutons on top or garnish with some extra caraway seeds.
2 heads cauliflower, cut into chunks
3-4 medium carrots, diced
3-4 celery stalks, diced
1 large onion, diced
2 Tbsp Bell’s turkey seasoning
Caraway seeds (as many as it takes)
Salt & Pepper (to taste)
2 Tsp Coriander
1 tbsp Garlic powder
2 Bay leaves
Place the chunks of cauliflower into a large pot and fill with water until just covered. Place on high heat, add bay leaves, and bring to a boil. Salt the water and boil the cauliflower until it is soft. Remove from heat.
While the cauliflower is boiling, sauté the carrots, onions, and celery in about 1 tbsp olive oil until soft. This is your mirepoix. Season this with the coriander, garlic powder, and salt and pepper. Add about 2 tbsp of caraway seeds and cook another minute so that the seeds get toasty.
Using a potato masher, carefully mash the cauliflower in the water. Add the mirepoix and blend using an immersion blender until smooth and creamy in texture.
Add the Bell’s seasoning and another tsbp of caraway seeds and blend some more. Add salt and pepper to taste.
Your soup should taste very similar to pumpernickel bread. Taste frequently and add seasoning as you need to.