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Healthy Recipes

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!


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

  • 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. Gently toss to combine.
  • Place into oven and bake for 12-15 minutes, or until tender.*
  • Serve immediately.

*Baking time may need to be adjusted depending on the thickness of the vegetables.


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Cilantro Lime Shrimp Quinoa Bowls
Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes


Cilantro 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, chopped

Mango 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


Cilantro Lime Quinoa
  • In a medium sized sauce pan bring the quinoa, 1/2 teaspoon of salt, and 2 cups of water to a boil.
  • Once the quinoa is boiling reduce the heat to medium low, cover with a lid, and let it simmer for 15-20 minutes or until all the liquid is absorbed.
  • Off the heat stir in the lime juice and cilantro.
  • Season with more salt if necessary.

Mango Salsa
  • In a large bowl toss together the diced mangos, red onion, cilantro, chili powder, and salt.
  • Cover and refrigerate until ready to serve.

Avocado Crema
  • In a blender combine all of the ingredients and blend until smooth.
  • Scoop the crema out into a bowl or put it in a squeeze bottle, cover, and refrigerate until ready to serve.

Cilantro Lime Shrimp
  • Season the shrimp with salt, pepper, and the cumin.
  • Heat the oil in a large nonstick or cast iron skillet over medium high heat.
  • When the skillet is hot add in the shrimp.
  • Cook the shrimp for about 2 minutes then flip them over and cook the other side for another 1-2 minutes.
  • At the very end of the cooking squeeze in the juice of half a lime and add in the chopped cilantro.

Assembling the Bowls
  • Fill each bowl with about 1/2 a cup of the cooked quinoa.
  • Top the quinoa with a 1/4 of the shrimp, 1/4 of the black beans, and as much mango salsa and avocado cream as desired.
  • Serve immediately.


BBQ Chicken Salad
Prep Time 10 minutes 
Cook Time 5 minutes
Total Time 15 minutes
Yield 4 servings


1 tablespoon olive oil
2 boneless, skinless thin-sliced chicken breasts Kosher salt and freshly ground black pepper, to taste 6 cups chopped romaine lettuce
1 Roma tomato, diced
3/4 cup canned corn kernels, drained
3/4 cup canned black beans, drained and rinsed
1/4 cup diced red onion
1/4 cup shredded Monterey Jack cheese
1/2 cup shredded cheddar cheese
1/4 cup Ranch dressing
1/4 cup BBQ sauce
1/4 cup tortilla strips


  • Heat olive oil in a medium skillet over medium high heat.
  • Season chicken breasts with salt and pepper, to taste. Add to skillet and cook, flipping once, until cooked through, about 3-4 minutes per side. Let cool before dicing into bite-size pieces. To assemble the salad, place romaine lettuce in a large bowl; top with chicken, tomato, corn, beans, onion and cheeses. Pour Ranch dressing and BBQ sauce on top of the salad and gently toss to combine.
  • Serve immediately, topped with tortilla strips.

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30 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)


  • 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 tofu. 
  • Salt and pepper to taste if desired. 
  • Toss gently to mix. 
  • Serve and enjoy.

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