Egg & Veggie Muffins

Egg and Veggie Muffins

Serving Size: Breakfast or Lunch 2 muffins. Dinner 3 muffins Ingredients 1 Red and/or Green Bell Pepper 3 Spring Onions 4 Cherry Tomatoes 1 cup Chopped Spinach 6 Eggs OR 3 eggs + 3 servings Egg Replacement 2 ounces Mozzarella or Feta Cheese 2 dashes Hot Sauce and/or Curry Powder Garlic Powder or Fresh Basil (optional) Salt and Pepper to taste Directions 1 Preheat oven to 350° F 2 Wash and dice pepper, onions, tomatoes, and spinach. Put in a large mixing bowl. 3 Spray muffin pan with nonstick spray. 4 Divide up the veggies evenly among the muffin cups. 5 Light beat the eggs and spices together. Pour over veggies. 6 Sprinkle each with cheese. 7 Bake for 15-18 minutes or until tops are firm to the touch.

Rainbow “Mock Chicken” Soup

Rainbow Mock Chicken Soup

For my hubby who has a cold…. Ingredients Lots of onions Lots of garlic Rosemary (fresh if you have it) Thyme (fresh if you have it) Vegetable Broth Red and Yellow Bell Peppers, sliced White and Purple Onions, sliced Orange and Purple Carrots, sliced Yellow Potatoes, chunked Chick Peas (canned or pre-cooked) Snap Peas Yellow and Green Summer Squash, halved lengthwise and sliced Bok Choy, sliced Directions Add all ingredients to large saucepan or stock pot. Bring to a boil and then simmer until vegetables are crisp-tender.

Israeli Salad

Make an Israeli Salad 🧡 Healthy, easy and zesty! Ingredients Cucumber Tomato Red Onion Red Bell Pepper Yellow Bell Pepper Green Bell Pepper Juice from 1 lemon Sea salt Pepper Garlic Directions 1 Dice equal parts cucumber, tomato, onion, red, yellow and red peppers. 2 Squeeze one lemon and sprinkle juice over vegetables. 3 Season with sea salt, pepper and garlic to taste.

Sausage and Vegetable Sauté

Sausage Vegetable Saute

Serves 4 If you are craving a Bratwurst but don’t want the fat and calories,  these veggie sausages are the perfect substitution.  Flavorful and juicy, you won’t know you’re not eating meat! Ingredients 1 package Lightlife Vegetarian Sausages (1 per serving) sliced in 1/2″ slices 1 Tbs; Olive Oil or Coconut Oil 1 cup Broccoli Florets 1 cup Snap Peas 2 cups Green and Red Bell Peppers, sliced lengthwise 2 cloves Garlic finely chopped 10 large Basil leaves 1 cup sliced Onions Directions 1 Heat a large sauté pan or wok with 1 tablespoon of oil. 2 Add in the broccoli, peas, peppers and sauté over medium high heat until all the vegetables are cooked, tossing or stirring frequently to keep from burning. Add the sliced sausages and garlic and toss, cooking for a few minutes. 3 To serve, stir in basil leaves then serve in individual bowls or on …

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Healthier Holidays- 5 Holiday “ Goodie” options !!

5 Holiday “ Goodie” options you can use to prevent weight gain !! Perhaps you are a hair dresser , manicurist , accountant , dog groomer , teacher or ? You just may be a super nice person whose friends and clients love bringing them lots of sticky sweet holiday goodies? In the past I’ve succumbed to those gifts and goodies. Often just a few bites turn into nibbling up the whole tray ! Know that experience ? So what to do ? Here are five strategies I’ve suggested to my clients.         Of course you never want to appear ungracious. Therefore start discussions well before the holiday baking and buying blitzes begin . Talk about your lifestyle changes and how they are helping you . Ideally you are working toward a long term healthier lifestyle ! State that you are giving up holiday cookies and desserts. …

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10 tips for a Healthy Thanksgiving


10 tips for a Healthy Thanksgiving Body Wisdom by Dr. Donna Goldstein   1. EAT BREAKFAST AND LUNCH AND YOUR HEALTHY SNACK AS YOU WOULD DO EVERYDAY. Start the day with a hearty breakfast and have lunch with in between healthy snacks as you normally do. This tip is fundamental for a healthy holiday experience and will prevent you from showing up at dinner starving. It will help you make good choices. 2. WHEN COOKING, CHOOSE HEALTHY PRODUCTS AND RECIPES. If you are cooking, there are many ways to create healthier Thanksgiving dishes. Cauliflower is a good substitute for mashed potatoes. Sweet potatoes don’t require marshmallows or tons of butter. You can easily cook any veggie with veggie broth, adding some herbs and garlic. For cranberries sauce you can transform it to a cranberry salad. One great tip is to avoid eating the turkey skin, or avoid the turkey completely! …

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Cilantro Lime Shrimp Quinoa Bowls


Prep Time: 25 minutes Cook Time: 20 minutes Total Time: 45 minutes IngredientsCilantro Lime Quinoa 1 cup quinoa, rinsed and drained (I used rainbow quinoa) 1/2 teaspoon kosher salt Juice of half a lime 2 tablespoons cilantro, choppedMango Salsa 2 mangos, peeled and diced 2 tablespoons red onion, diced 1 tablespoon cilantro, chopped 1/4 teaspoon chili powder 1/4 teaspoon kosher salt Cilantro Lime Shrimp 1 pound large shrimp, peeled and deveined 2 teaspoon grapeseed oil or other flavorless oil salt and pepper to taste 1/2 teaspoon cumin Juice of half a lime 1 tablespoon cilantro, chopped Avocado Crema 1/2 of a ripe avocado, peeled and cubed 1/4 cup plain non fat greek yogurt juice of half a lime 1/4-1/2 teaspoon kosher salt 1/4 teaspoon cumin Other Ingredients 1 can black beans, rinsed and drained Instructions Cilantro Lime Quinoa In a medium sized sauce pan bring the quinoa, 1/2 teaspoon of …

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PREP TIME: 30 MINUTES COOK TIME: 20 MINUTES (2 SERVINGS) Ingredients30 oz Mori-Nu® Silken extra-firm tofu*, cut into ½” cubes 1-½ cups raw, unpeeled eggplant, cut into 1” cubes 1 cup (1-2 medium) plum tomatoes, seeded and chopped ½ cup scallions (3-4 scallions), chopped 2 Tbsp fresh basil leaves, chopped 2 tsp olive oil ¼ tsp garlic powder 1 clove garlic, minced Non-stick cooking spray Dash of salt and/or pepper (optional) Instructions Preheat oven to 400° F. Lightly mist a large (or two medium) non-stick baking sheet with non-stick cooking spray until lightly covered.  Place eggplant and tofu, well-spaced, in a single layer on baking sheet. Lightly drizzle olive oil over eggplant and tofu. Sprinkle on garlic powder.  Bake 7-10 minutes.  Flip and bake an additional 7-10 minutes, or until eggplant is tender when tested with fork.  In large serving bowl, combine tomatoes, scallions, garlic, and basil.  Add eggplant and …


Roasted Vegetables


Prep Time 15 minutes Cook Time 15 minutes Total Time 30 minutes Yield 6 servings The easiest, simplest, and BEST way to roast vegetables – perfectly tender and packed with so much flavor! Ingredients 2 cup broccoli florets 2 cups cremini mushrooms 2 cups chopped butternut squash 1 zucchini, sliced and quartered 1 yellow squash, sliced and quartered 1 red bell pepper, chopped 1 red onion, chopped 2 tablespoons olive oil 2 tablespoons balsamic vinegar, or more, to taste 4 cloves garlic, minced 1 1/2 teaspoons dried thyme Kosher salt and freshly ground black pepper, to taste Instructions  Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray. Place broccoli florets, mushrooms, butternut squash, zucchini, squash, bell pepper and onion in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. …

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