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Recipes

Personalized Meal Plan | meal plan

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Hello All, Happy New Year!
 
It isn’t the mountains ahead that wear you down. It’s the pebble in your shoe.” -Muhammad Ali
 
Muhammad Ali said a lot of ground-breaking things, but this one really stood out to me. A pebble in your shoe is something you can control that is very miniscule in the grand scheme of things. If you look at your life and look at the bigger picture, your diet is something that you truly have complete control over. Why not take advantage of that? Move it out of the way because it’s causing you to crawl when you could be running to your dreams.
 
Setting goals and achieving them are two very different things. If you’re like me, you like to set goals that seem impossible to actually achieve them.

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Recipes

Brown Rice Caserecce | organic

Helloooo everyone! This morning I received my first package of goodies from Thrive Market, and couldn’t wait to incorporate something into a recipe to share with you all. This is like Christmas to me LOL. Since I am a huge fan of pastas and I am always looking for healthy alternatives to the high refined carbohydrates regular pasta gives, I decided on a brown rice pasta – Jovial Brown Rice Caserecce. This recipe is good for a quick dinner idea if you don’t have much time and also don’t want to eat out. Check it out:

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Recipes

Tropical Pan-Seared Salmon | mercury

Greetings All!

Seafood low in mercury is important to consume at least twice per week (or 12 oz). Exposure to high mercury levels is detrimental to your health. Why, you ask? Mercury can cause serious neurological complications that are sometimes irreversible, especially for pregnant or nursing women. I will go into more of that later. This was one of my contributions this week. Extremely delicious. Y’all know how I do. Let’s go:  Continue Reading

Recipes

Turkey & Veggie Cups | protein

Hello! This is a fairly simple and tasty recipe high in protein that includes lots of delicious veggies as well! Why is protein important? Well, without it, we put ourselves at risk for serious medical illnesses. I can tell this will be a favorite of mine moving forward. Check it out :-).

*Note: Spinach/quinoa salad pictured with turkey/veggie cups are not included in recipe or nutrition facts*

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Recipes

Spaghetti | squash

Greetings! So I’m literally obsessed with spaghetti & all things Italian. L O V E! But we all know that carbohydrates turn into sugar which leads to excess fat; So, I had to think of a way to satisfy my heavy Italian pasta cravings without the heavy carbs! Here it is:


Yields 4 Servings

*click through gallery above*

You will need:

  • 1 Spaghetti Squash
  • 10 oz. Organic Italian Herb Pasta Sauce
  • 8 oz. fresh spinach, chopped
  • 8 oz. lean ground turkey
  • 4 oz. white onion, chopped
  • 4 oz. tomato, chopped
  • 2 oz. pepper jack cheese, shredded
  • 2 tbsp. avocado oil
  • 2 tbsp. Cajun seasoning
  • 2 tbsp. garlic powder
  • 1 tbsp. lemon pepper
  • 1 tbsp. apple cider vinegar
  • 1 tsp. olive oil
  • 1 garlic clove, minced
  • 1 tsp. red pepper flakes

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Recipes

Veggie/Sausage Bake | breakfast

Hello all! Last night I planned on going to bed early, but when I feel my creative senses calling, I have to pick up. So, I just went and stood in my kitchen. I thought to myself, “maybe I should try to create a breakfast dish so I can already have it prepared for the next couple of days.” And then, about an hour later, there was this. I had to stop myself from eating it all last night! Absolutely delicious. I let my co-worker try it this morning and she said “Kiara. I just don’t understand how this is possible. Like, who thinks of stuff like this? It’s perfectly done“. I just smiled and said “thanks! I guess me, lol“. It’s a really great meal prep idea. Here it is:

*don’t forget to click through the pictures above, there’s more than one displayed! Continue Reading

Recipes

Crab & Vegetable Soup | crab

Hello people! I’m a soup AND seafood lover. I was feeling under the weather this week so I decided to create something to attempt to nurse myself back to health, and it turned out excellent. Very healthy and delicious!


Yields 12 servings

You will need:

  • 10 oz lump real crab meat
  • 4 cups chicken broth
  • 2 cups water
  • 4 oz organic crushed tomatoes
  • 4 oz white potato, diced
  • 3 oz green zucchini, sliced
  • 2.5 oz raw kale
  • 2 oz fresh tomato, chopped
  • 1 fresh carrot, chopped
  • 1 white onion, chopped
  • 1 celery stalk, chopped
  • 1 garlic clove, minced
  • 4 tsp old bay
  • 2 tbsp cajun seasoning
  • 2 tbsp cayenne pepper
  • 2 tsp Italian seasoning
  • 1 tbsp roasted garlic
  • 1 tsp chili powder

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Recipes

Italian Lovers! | lasagna

Italian lovers, here is a treat for you. I’m obsessed with pasta (gift and a curse), and love to create new interesting dishes. This lasagna won’t take you longer than 45 minutes from start to finish. Here we go:


Yields ~10 servings

You will need:

  • 1 lb lean ground turkey
  • 8 oz tomato sauce
  • 8 oz fire roasted diced tomatoes
  • 8 oz lasagna
  • 4 oz mozzarella cheese
  • 4 oz parmesan cheese
  • 2 oz yellow onion, sliced
  • 2 oz green pepper, sliced
  • 2 tbsp light sour cream
  • 2 tbsp garlic powder
  • 1 tbsp olive oil
  • 1 tbsp cajun seasoning
  • 1 tbsp onion powder
  • 1 tbsp red pepper flakes
  • 4g fresh parsley (garnish)

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