Monday, November 26, 2018

Healthy Monday Recipe

Butternut Squash and Bean Tacos

This recipe provides 4 servings


1) 1 butternut squash (approx. 1 ½ pounds), cut into ½ inch pieces
2) ½ teaspoon ground cumin
3) 1 15.5-ounce can black beans, rinsed
4) 2 tablespoons olive oil
5) ½ small red onion, sliced
6) 1 cup crumbled goat cheese
7) sea salt & freshly ground black pepper
8) ¼ cup torn flat- leave parsley leaves
9) lime wedges, for serving (optional)


1) Cook the squash and cumin in the olive oil in a large skillet over medium high heat until almost tender, approximately 12 minutes; season with a pinch of salt and pepper. Add the beans and ¼ cup water and cook until warm, approx. 2 minutes.

2 Divide the squash mixture, onion, and goat cheese among the tortillas. Serve with the parsley and lime wedges (if you so choose).


Sunday, November 25, 2018

Link of Interest

Just click, please:

Quick and Healthy Menus

The above link is a great resource to begin your weekly meal planning.

Think of healthy, weekly meal planning as one of your weekly goals because as we know, eating healthy is very important.

Think of Sunday as your day to weekly meal plan...

Monday, November 19, 2018

Healthy Monday Recipe

Salmon and Arugula Salad

This recipe provides 4 servings


1) 1 pound skinless salmon fillet
2) 2 bunches arugula
3) 1 tablespoon olive oil
4) 1 15.5 ounce can of chickpeas, rinsed
5) 1/4 small red onion, sliced
6) 1/4 cup pitted Kalamata olives, sliced
7) 1/2 medium size cucumber, sliced
8) 1/4 cup vinaigrette
9) sea salt and freshly ground black pepper


1) Season the salmon with a pinch of salt and pepper, each side. Cook in the oil in a large nonstick skillet over medium high heat until opaque throughout, approx. 5 mins. per side. Next, let the salmon cool and flake apart with a fork.

2) Toss the salmon with the arugula, cucumber, chickpeas, olives, red onion, and vinaigrette.


Friday, November 16, 2018

Wednesday, November 14, 2018

3 Quick & Easy Healthy Breakfast Options

1) Greek yogurt with granola and some fruit of your choosing

2) Fruit smoothie to-go: fruit, protein (Greek yogurt, protein powder or low-fat milk)

3) Scrambled eggs, whole grain toast, and a piece of fruit

Breakfast is important for your long-term health, but what’s even more significant is what you choose to eat.

Monday, November 12, 2018

Healthy Monday Recipe

Mexican Taco-Bowl Spaghetti

This recipe provides 4 servings


1) 1lb lean ground turkey
2) ½ lb. whole grain spaghetti
3) 1 medium onion, chopped
4) 2 teaspoons chili powder
5) 2 tablespoon olive oil
6) 1 ½ cups fresh or frozen corn kernels
7) 1 14.5-ounce can diced tomatoes 
8) Chopped avocado and lime wedges for serving
9) ½ teaspoon sea salt


1 Cook the spaghetti according to the package instructions; drain.

2) Cook the lean ground turkey, onion, and chili powder in the oil in a large skillet over medium high heat; stirring often, until browned, approximately 7 minutes. Season with ½ teaspoon salt.

3) Add the corn and the tomatoes. Cook, stirring, until heated through, 2 to 4 minutes. Toss with the spaghetti. Serve with avocado and lime wedges.


Thursday, November 8, 2018

A Reminder…

Garlic is a great source of antioxidants, including vitamin C, selenium, quercetin (a type of phytochemical found in plants, which has anti-inflammatory capabilities). Garlic also has small amounts of manganese, a vital element of some antioxidant enzymes.

The human body needs antioxidants to assist in preventing or slowing cell damage caused by unstable molecules called “free radicals.” The fact is, too many free radicals can lead to oxidation stress, a condition associated with chronic illnesses, including heart disease.

Monday, November 5, 2018

When reading food labels…

Keep in mind, lengthy lists of ingredients with lots of scientific-sounding ingredients means that the "food" was created in a lab. Very often these types of ingredients are artificial colors, preservatives, and additives, and not foods found in nature. It is a good idea, to be aware of these ingredients because they can be unhealthy to eat.

If you have trouble pronouncing an ingredient on a food label, this is your cue to stop and consider the nutritional value of the food item you are considering purchasing.

Healthy Monday Recipe

Chicken with Gingery Peanut Noodles

This recipe provides 4 servings


1) 2 cups cooked shredded rotisserie chicken
2) 1/2 pound spaghetti
3) 1/2 cup peanut butter
4) 3 tablespoons rice vinegar
5) 3 tablespoons low-sodium soy sauce
6) 1 tablespoon brown sugar
7) 1 teaspoon grated fresh ginger
8) 1/2 cucumber, cut into strips
9) 1 red bell pepper, sliced
10) 2 scallions, sliced
11) 2 tablespoons chopped unsalted roasted peanuts


1) Cook the pasta as instructed by the package directions; drain.

2) Blend 1 cup water, the peanut butter, soy sauce, rice vinegar, brown sugar, and ginger in a blender. Toss with the pasta, chicken, cucumber,bell pepper, and scallions. Sprinkle with the 2 tablespoons chopped roasted peanuts.