Balance Between Healthy Food, Fitness and Wine
Maple Mustard Brussels Sprouts Serves 4 Ingredients: 4 cups Brussels sprouts, trimmed and halved 1 teaspoon extra virgin olive oil Salt & Black Pepper, to taste 2 tablespoons Dijon mustard 2 tablespoons maple syrup 1/2 cup feta cheese, crumbled 1/4 cup pumpkin seeds 1/2 pomegranate …
Protein Pumpkin Spice Oatmeal Serves 2 Ingredients: 1 cup rolled oats 1/2 cup pureed pumpkin 1 1/2 cups water 1/2 cup unsweetened almond milk (or your milk of choice) 1/4 cup vanilla protein powder 1 tsp pumpkin pie spice 2 tablespoons maple syrup 1/4 cup …
Ingredients:
8 cups vegetable broth, low sodium
2 tablespoons extra virgin olive oil
1 yellow onion, diced
4 cups butternut squash, peeled, seeds removed, cubed
3 cloves of garlic, minced
1 teaspoon sea salt, divided
2 cups arborio rice
1 cup Parmigiano Reggiano, finely grated
4 1/4 ounces Prosciutto, sliced into small pieces
Fresh sage leaves
Salt/pepper to taste
Directions:
1. In a saucepan, bring the broth to a gentle simmer, then leave on low heat to keep warm.
2. Meanwhile, heat the oil in a large pot over medium heat. Sauté the onions for five minutes. Stir in the squash, garlic, and half the salt. Cook for about six minutes, or until the edges begin to soften.
3. Stir in the rice and remaining salt. Cook for two minutes, or until the rice is fragrant.
4. Add the warm broth one cup at a time, stirring often and allowing time for the liquid to absorb before adding more. Cook until the risotto is al dente and the squash is tender, about 20 to 25 minutes.
5. Meanwhile, in a small sauté pan, over medium heat, add the prosciutto. Cook for 5 to 7 minutes, until cooked through and slightly crispy. Remove and set aside.
6. Add 1 teaspoon olive oil to the prosciutto pan and heat. Add the sage leaves and sprinkle with sea salt. Cook the sage leaves over medium-high heat until crispy and remove from pan.
7. Before serving, stir in the parmesan and season with salt and pepper to taste.
8. Divide into bowls, top with sage leaves and crispy prosciutto. Enjoy!
Hello, Spring! It has been a long cold and wet winter so let’s lighten things up now that spring is here with these five spring salads. Enjoy for lunch, dinner or create as meal prep. This FREE 5 Bright Spring Salads Recipes Ebook contains the …
Spring Salad with Mustard & Herb Grilled Flank Steak Serves 4 Ingredients For the salad: 1.5 lb. Flank steak 4 cups little gem lettuces 2 cups baby arugula 1 English cucumber, sliced into half-moons 1 cup sugar snap peas 1 cup radishes, sliced or chopped …
Ingredients:
1 teaspoon toasted sesame oil
1 tablespoon extra-virgin olive oil
2 teaspoons smoked paprika
Sprinkle sea salt & black pepper
1 lb. chicken breasts
½ cup quinoa
4 cups favorite mixed greens: little gems, mixed greens, baby arugula
2 green apples, sliced
¼ cup fresh mint leaves
¼ cup toasted walnuts
Dressing:
1/3 cup tahini
¼ cup water
2 teaspoons honey
1 teaspoon toasted sesame oil
1 teaspoon apple cider vinegar (add more for a “tarter” dressing)
Salt and pepper to taste
Directions:
1. Preheat the oven to 425ºF and line a baking tray with parchment paper.
2. Add toasted sesame oil, olive oil, paprika, salt and pepper in a small bowl and mix to combine. Spread over the chicken. Bake in the oven for 22 to 25 minutes, or until the chicken is cooked through.
3. Meanwhile, cook the quinoa according to the package directions. Once cooked, fluff with a fork and let it cool.
4. Make the dressing by whisking the tahini, water, apple cider vinegar, toasted sesame oil honey together. Season with salt and pepper.
5. Thinly slice the cooked chicken. Divide the quinoa, arugula, apple, and chicken evenly between plates. Top with the dressing, mint and walnuts. Enjoy!
Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to two days.
Serving Size: One serving is equal to approximately three cups.
More Toppings: Add red onion, feta or goat cheese
Make it Vegan: Omit the chicken or use chickpeas, tofu, or tempeh instead.
Mushroom, Leek & Sausage Breakfast Casserole Serves 6 Ingredients: 1 tablespoon extra-virgin olive oil 1 small onion, diced 2 leek bulbs (white part), thinly sliced 8 ounces sliced mushrooms 6 ounce bag baby spinach 2 garlic cloves, minced 6 links or 4 patties chicken or …
Happy Valentine’s Day! ❤️ Today I have a protein packed healthy sweet treat or snack for you. Who doesn’t love chocolate 🍫 & strawberries 🍓? And what makes this recipe even better… enjoy with a yummy glass of Rosé wine! Hope your day is filled …
Ingredients:
1 tablespoon extra virgin olive oil
1 small sweet onion, diced
½ lb Italian sausage (chicken or pork)
2 garlic cloves, minced
2 cups cherry tomatoes
1 1/2 tablespoons balsamic vinegar
2 cups baby spinach
Small can of sliced black olives
Sea Salt & Black Pepper (to taste)
4 Portobello Mushroom Caps
6 ounces crumbled goat cheese
Top with fresh basil
Directions:
1. Pre-heat oven to 425 degrees F.
2. Add olive oil to a large skillet and heat over medium heat. Add onion and sauté for about 5 minutes or until translucent. Add sausage, breaking up to crumble and cooked through.
3. Add garlic, cherry tomatoes and balsamic vinegar and sauté for another 5 minutes or until tomatoes start to burst.
4. Turn off heat and add baby spinach and black olives. Stir just until spinach is wilted. Season the mix with sea salt and pepper to taste.
5. Line a baking sheet with parchment paper. Sprinkle the inside of each mushroom cap with goat cheese and top with a few spoonfuls of the tomato mix. Place on baking sheet and bake for 10 to 12 minutes.
6. Remove from oven, top with fresh basil and serve immediately. Enjoy!
Recipe Notes:
More Veggies: Top with whatever vegetables you have on hand
No Goat Cheese: Use feta cheese instead.
Vegan: Use lentils instead of sausage and sprinkle with some nutritional yeast instead of goat cheese
Prep Ahead: Veggies can be diced in advance and stored in airtight containers or baggies.
Slow Cooker Chicken & Black Bean Taco Soup Serves 6 Ingredients: 1 1/2 lb Chicken Thighs, boneless and skinless 1/2 cup, Quinoa, dry and rinsed 1 1/2 cup Black Beans 3 tablespoons Taco Seasoning (I love Siete brand but use your favorite!) 1 can Fire …
Mango Avocado Salsa Shrimp Lettuce Wraps Serves 4 Ingredients: 2 heads Boston or butter lettuce (leaves pulled apart) For the mango salsa: 2 mango, diced 2 avocado, diced ½ cup red onion, diced ½ cup red bell pepper, finely chopped 1 jalapeno, finely diced 1/3 …
Ingredients:
1/4 cup cashews
2 tablespoons extra virgin olive oil, divided
8 ozs chicken breast, cubed
4 slices turkey bacon, cooked and chopped
1/2 white onion, diced
1 cup mushrooms, sliced
2 zucchini, medium, spiralized into noodles
2 tablespoons nutritional yeast
1/4 cup unsweetened almond milk
1 garlic clove, minced
1 tablespoon, arrowroot powder
1 teaspoon Pink Himalayan salt
1 tablespoon Italian parsley, chopped
Directions:
1. Boil enough water to cover the cashews. Pour the water over the cashews and allow them to soak while you prepare the meat.
2. In a pan over medium heat, add half of the oil. Once heated, add the chicken breast and bacon and cook for 7 to 10 minutes or until cooked through. Discard the fat and set the bacon and chicken aside.
3. To the same pan, add the remaining oil, along with the onions and mushrooms. Cook on medium heat for 5 minutes or until soft.
4. While the mushrooms and onions are cooking, prepare the sauce. Drain the cashews and add them to a blender along with the nutritional yeast, almond milk, garlic, arrowroot powder and sea salt. Blend until smooth and creamy.
5. In the same pan as the onions and mushrooms, add the zucchini noodles, chopped chicken and bacon. Pour the sauce into the pan and mix well to combine. Keep everything in the pan until it is warmed through.
6. Divide between bowls and top with fresh parsley. Enjoy!