One of my favorite comfort foods is good old spaghetti and meatballs, but it’s not the healthiest meal in the world. It’s loaded with bad carbohydrates and fatty meat…not this version! I substitute ground turkey breast instead of beef and roasted spaghetti squash for the noodles. The end product is guilt free perfection!
For the Spaghetti Squash:
1 large spaghetti squash
2 tsp. of extra virgin olive oil
½ tsp. sea salt
¼ tsp. fresh ground black pepper
¼ Italian seasoning
Preheat your oven to 400 degrees. Cut the squash in 1/2, scoop out the seeds and place on a medium baking sheet. Drizzle with olive oil and massage the oil all over the squash with your fingers. Sprinkle with salt, pepper and Italian seasoning. Cook for 35-45 minutes. Use a fork to scoop out the “noodles”.
For the Sauce:
1 jar of organic marinara pasta sauce (I used Simply Balanced)
2 tsp. of extra virgin olive oil
1 medium onion diced
2 cloves of garlic minced
2 pinches of crushed red pepper flakes
1 tsp of dried basil
1 tsp. dried oregano
1/2 tsp. garlic powder
Heat a medium soup pot on medium high heat and add the olive oil. Add the onions and sauté for a couple minutes before adding the garlic and seasonings. Cook the garlic for a minute longer and add the jar of sauce. Fill the empty jar ½ way up with water and shake it up to get the extra sauce. Pour into the pot and stir everything together. Cover and simmer for about 30 minutes on med low heat.
For the Meatballs:
1 lb. of ground turkey breast
1 small onion diced
2 cloves of garlic minced
½ cup Mary’s Gone Crackers Original Crackers crushed up into breadcrumbs for a gluten free option or you can just use ½ cup of whole wheat breadcrumbs.
½ tsp. Italian seasoning
1 tsp garlic powder
¼ tsp. fresh ground black pepper
½ tbsp. sea salt
Pam Extra Virgin Olive Oil to spray on top of the meatballs
In a mixing bowl combine all of the ingredients together with your hands until well combined. Be careful not to over-mix or you’ll turn out with a tough meatball. Shape the meat mixture into meatballs a little bigger than a golf ball and place each one on a foil lined baking sheet. Spray the tops with Pam and bake in the oven for about 20-25 minutes or until cooked through.
Add the meatballs into the sauce and serve over the spaghetti squash. Garnish with parsley if desired.
I ate the leftovers from this recipe for three days! It was that good! Turmeric is a great Indian spice that complements the coconut perfectly. Coconut flour and shredded coconut make a delicious crispy crust that will satisfy any craving you may have had for regular fried chicken.
3 boneless skinless chicken breasts cut into 4” strips
3 tbsp. coconut oil or extra virgin olive oil
1 cup of coconut flour
2 ½ cups of unsweetened shredded coconut
3 whole eggs plus 1 egg white lightly beaten
1 tbsp. sea salt plus ½ tsp.
1 tsp. fresh ground black pepper plus ¼ tsp.
1 tsp. turmeric plus ½ tsp.
½ tsp. chili powder plus ¼ tsp.
¼ tsp. cayenne pepper plus 1 pinch
Preheat oven to 350 degrees. In a medium bowl stir the coconut flour with 1 tbsp. sea salt, 1 tsp. black pepper, 1 tsp. turmeric, ½ tsp. chili powder and ¼ tsp. of cayenne pepper. In another medium bowl mix the shredded coconut with ½ tsp. sea salt, ¼ tsp. black pepper, ½ tsp. turmeric, ¼ tsp chili powder and 1 pinch of cayenne pepper. Lightly beat the eggs with a fork in a separate bowl. There will be a lot of chicken strips, so you’ll have to cook them in batches. It took me three batches to get them all cooked perfectly. Use 1 tbsp. of oil for each batch. Heat 1 tbsp. of your oil on medium heat in a large non-stick fry pan. First dredge the chicken in the coconut flour mixture. Shake off the excess, coat them in the eggs and then the shredded coconut. Place the chicken strips in the pan, and let cook for about 2 minutes on each side or until golden brown. Coconut can burn very easily, so be sure to keep a careful eye on them. As you finish each batch, place the chicken on a large non-stick baking sheet. Place in the oven for about 10 minutes or until cooked all the way through.
I have the biggest sweet tooth especially when it comes to ice cream and chocolate. This chocolaty delight satisfies my craving without all the guilt. In fact, it’s darn right healthy, so I think it’s safe to say “guilt-free”! This recipe is super easy to achieve. All you need is an ice cream maker, a blender and freezer safe containers for storage. I strongly encourage you to invest in one if you’re an ice cream lover like me. I find that when I have healthy treats on hand, it helps keep from running down to the 7-11 for a pint of Cherry Garcia when a craving strikes. My secret ingredient is a little bit of black coffee added to the mix. It really intensifies the flavor of the chocolate. This recipe makes about 1.5 quarts. Hope you enjoy!
4 ripe bananas
3 cups of unsweetened original almond milk
4 tbsp. unsweetened cocoa powder
4 tbsp. coconut sugar
2 tbsp. black coffee
A pinch of cinnamon
½ cup cacao nibs (or any healthy chocolate chips you like)
In a small mixing bowl mix 1 cup of almond milk with the cocoa powder and coconut sugar. Microwave for about a minute to a minute and 20 seconds. Continue mixing until everything is dissolved. Put all the ingredients (minus the cacao nibs) into a blender, and blend until smooth. Store in an airtight container and refrigerate for at least 4 hours. Make sure that your ice cream bowl is frozen solid before using. Follow the directions for your ice cream maker. It should take about 15-20 minutes. Add cacao nibs 2 minutes before it’s done. The ice cream will be very creamy, almost like soft serve, so store it in a freezer safe container for at least 5 hours to harden up before serving. If the mixture is to hard to serve, just let it sit out for about 15 minutes. (I put mine in the microwave for just 30 seconds) Now it’s ready to serve! You can add extra cacao nibs on top if you like.
When life gives you steel cut oats, make a parfait! This was my first time making steel cut oats, and I was very impressed. The texture is so hearty and creamy. I’m definitely going to be using them again. I wanted to do something a little different than my usual oatmeal routine, so I came up with this parfait. Hope you enjoy!
1 cup of Steel Cut Oats (you only need ¼ cup of cooked oatmeal for each parfait you make. Store the rest in the refrigerator if only making one)
3 cups filtered Water
Pinch of Sea Salt
Couple drizzles of Honey
1/4 tsp. Cinnamon
1/4 cup Plain Greek Yogurt
3 large fresh Strawberries sliced
Small handful of Blueberries
1 tbsp. sliced Almonds
Boil water and add salt and oats. Cover and reduce to low simmer, cooking for 15-20 minutes. In a separate bowl, mix Greek yogurt, a big drizzle of honey and cinnamon. Let oatmeal cool down when it is finished. Layer oatmeal, yogurt and berries in a glass, and top with sliced almonds. Finish with a drizzle of honey on top. (This recipe is for one parfait. Adjust accordingly for however many you’re making.)
At least one day a week, I like to try to eat vegetarian. This soup is great for lunch or dinner, and is so delicious and hearty that you won’t be missing the meat at all!
2 tbsp. of Extra Virgin Olive Oil
1 large Onion diced (white or yellow)
2 cups of sliced Carrots
3 cloves of minced Garlic
4 cups of sliced Zucchini (3/4” thick)
(1) 16 ounce bag of frozen Fordhook Lima Beans
(1) 28 ounce can of Hunts Diced Tomatoes Basil, Garlic & Oregano
(1) 32 ounce container of Unsalted Vegetable Stock
20 grinds of fresh ground Black Pepper or ¼ tsp of pre-ground
2 pinches of Crushed Red Pepper Flakes
1 tsp. dried Basil
½ tsp. dried Oregano
1 tsp. Sea Salt
(1) 5 ounce container of fresh Baby Spinach
In a large soup pot, heat olive oil on medium heat, and add the onions, carrots and red pepper flakes. Sauté for about 5-7 minutes, and add garlic, zucchini, pepper, sea salt, basil and oregano. Stir everything together, and cook for 2 more minutes. Add the tomatoes and vegetable stock and bring to a boil. Add the lima beans and cover and simmer on medium low heat for about 15-20 minutes stirring occasionally.
Serve the soup in a bowl, and top with a large handful of spinach. Let the spinach wilt from the heat of the soup and serve. (I like adding the spinach to the individual servings to keep its nutritional value, and so it doesn’t become mushy for leftovers.)
(1) 28 ounce can of Hunts Basil Garlic and Oregano Diced Tomatoes
1 tsp. of Sea Salt
¼ tsp. fresh ground Black Pepper
¼ tsp. Crushed Red Pepper Flakes
½ tsp. Onion Powder
½ tsp. Garlic powder
2 tsp. Italian Seasoning
1 cup of low fat Mozzarella Cheese
1 cup of cooked Quinoa (I used Vigo Gluten and Wheat Free)
Pre-heat oven to 350 degrees, and cook quinoa according to the package instructions. Put on the side for later. Heat a large sauce pan to medium high heat, and add the turkey. Brown and once it’s all cooked drain the fat into a strainer. Put turkey back on the heat. Add the olive oil, onion, salt, pepper, crushed red pepper flakes, Italian seasoning, onion and garlic powder, and sauté everything together for about 5-7 minutes. Add the garlic and cook for an additional 2 minutes. Add the tomatoes and stir everything together. Cover and simmer for about 5-7 minutes. Add the cooked quinoa. Once everything is stirred, your pepper stuffing is ready.
Cut the tops off the peppers, and remove the ribs and seeds. Drizzle just a little olive oil on each pepper, and toss the peppers around with your fingers until both the inside and outside are evenly coated. Line a large baking sheet with tin foil. Place the peppers on the baking sheet, and fill them to the top with the stuffing. Don’t be shy! Top each one with mozzarella cheese. Place on the center rack of the oven, and cook for about 35-40 minutes.
Mix oats and almond milk in a bowl and microwave for 2 1/2 to 3 minutes. Add the cinnamon and a drizzle of honey and stir. Add the Greek yogurt and another drizzle of honey on top. Add sliced bananas and top with walnuts. Stir everything together.
Bring water to a boil with the green tea packets and ginger and reduce to a simmer for about 5 minutes. Take off heat and let steep for about 15-20 minutes. Remove ginger and tea bags and pour into a pitcher. Add lemon and honey and whisk until combined. Refrigerate. Freeze fresh mint leaves inside your ice cube trays. Pour tea over your mint ice cubes and garnish with lemon.