Tag Archives: gluten free

Healthy Fried Rice

This nutritionist is not the biggest fan of veggies 

I’m a picky eater too so I’m always trying to figure out ways to sneak them in my diet (just like a 5 year old 👭

This is super easy to make. 

In a skillet sprayed with coconut oil, sauté 1 bag of broccoli slaw blend (mine had broccoli, cabbage, and carrots). Add in coconut aminos or gluten free soy sauce. Serve over cauliflower Rice with a protein of your choice 🍗

Enjoy 🍴🍴

P.S I also like to sneak in the nutrition of 6 salads in the form of a coffee milkshake ☕️Want deets? Just ask 🍫

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Overnight Oats

Emailing out recipes to some of my nutrition clients and wanted to share the one I get asked about the most…

Blueberry Muffin Overnight Oats 🍓

Mix together: 
 1/4-1/2 cup dry Oats depending on your goals
 1/2 cup unsweetened Cashew Milk
 6 oz plain Greek Yogurt
 cinnamon
 stevia
 1/4 cup blueberries

Refrigerate overnight and enjoy!!! 16 oz of water first though 💦😉

Who’s going to try?! 🙋

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Sweet Tooth Snacking

Sweet Tooth?! We attract who we are and I most certainly have a big sweet tooth… SO it’s not wonder one of the questions I get asked about most often is how to tackle a sweet tooth when you have health and fitness GOALS.

Do I think you should give sweets up forever?! Absolutely not. In fact, I learned the more I tell myself I CAN’T have something the more I want it. Instead I CHOOSE to be smart about my cravings.

Some of my favorites… 
➡️Greek Yogurt (go for plain and sweeten with stevia, cinnamon, cocoa powder, or fruit), top with fruit or freeze dried fruit for a crunch.
➡️Tea. I always ask myself if I’m hungry OR just wanting something sweet. If I am absolutely not hungry, I will try my best to avoid an extra snack. Instead I have something like cinnamon or peppermint tea, Kombucha, OR a seltzer water (like la croix or even zevia). This will keep me occupied and out of the kitchen.
➡️Sweet Potatoes. Whenever I want something carby and filling, I always go to sweet potatoes. They’re packed with fiber and nutrients so I know they’ll keep me fuller than something like a gluten free bread. You can even top with with cinnamon, coconut or almond butter for even more of a treat.
➡️Frozen Grapes. Just try it! They’re so good and take a while to eat because they’re frozen. Just be mindful of portion control with these. Sugar is still sugar and it can be easy to overdo.
➡️Craving Ice Cream? There are so many ways to create a healthier choice that won’t totally derail you from your goals. My favorite… make Nice Cream! Blend frozen bananas to an ice cream consistency. Give it a little extra staying powder by blending in a scoop of protein or topping with almond butter (the protein and healthy fat will help slow down digestion).
➡️Dark Chocolate. If you really want chocolate, have chocolate. But be smart about it. There are so many options now that are dark chocolate or Stevia sweetened (I like Lily’s Chocolate) so you won’t get as big of a sugar spike. It’s still sugar, but keep it to a serving and satisfy your craving.

What about you?! Do you have a sweet tooth or salty tooth?! What are you favorite ways to crush the cravings?

 

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Spaghetti Squash Skillet

A little dinner inspiration for your week! Spaghetti Squash lasagna 🍝 

Ingredients
2 small spaghetti squash (about 1 1/2 pounds each)
2 teaspoons olive oil
(8-ounce) package fresh baby spinach
1/2 cup part-skim ricotta cheese
1/8 teaspoon salt
2 ounces shredded part-skim mozzarella cheese,
1/2 lb 93% lean ground turkey
1 1/2 cups lower-sodium marinara sauce
1 ounce Parmesan cheese, grated (about 1/4 cup)

1. Cut each squash in half lengthwise. Scoop out seeds. Place squash halves, cut sides up, on a baking sheet. Bake at 350° for 50 minutes. Scrape inside of squash with a fork to remove spaghetti-like strands.
2. Heat a large skillet over medium-high heat. Add oil to pan. Add spinach; cook until spinach wilts. Remove from heat. Combine spinach mixture, squash strands, ricotta cheese, salt, and half of mozzarella cheese together and remove from skillet.
3. Return skillet to medium-high heat. Add turkey to pan; cook 4 minutes or until browned. Add sauce; cover, reduce heat to medium, and simmer 4 minutes.
4. Mix in spaghetti squash into skillet. Sprinkle evenly with remaining mozzarella cheese and Parmesan cheese. Cook until cheese is melted.

Makes 4 Servings

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