Wednesday, March 26, 2014

Quinoa Stuffed Bell Peppers

These peppers are packed full of protein and veggies and are a full around healthy meal!

Yields 6 Servings

  • 3 cups Cooked Quinoa
  • 1 (4-ounce) can Green Chiles
  • 1 Cup Corn Kernels
  • 1/2 Cup canned Black Beans, drained and rinsed
  • 1/2 Cup Petite Diced Tomatoes
  • 1/2 Cup Shredded Pepper Jack Cheese
  • 3 Tbsp. Chopped Fresh Cilantro Leaves
  • 1 Tsp. Cumin
  • 1 Tsp. Garlic Powder
  • 1/2 Tsp. Onion Powder
  • 1/2 Tsp. Chili Powder, or more to taste
  • Kosher Salt and Freshly Ground Black Pepper, to taste
  • 6 Bell Peppers, Tops Cut, Stemmed and Seeded
  1. Preheat oven to 350 degrees.  Line a 9x13 baking dish with parchment paper.
  2. In a large bowl, combine quinoa, green chiles, corn, beans, tomatoes, cheese, cilantro, cumin, garlic, onion and chili powder, and salt and pepper, to taste.
  3. Spoon the filling in each bell pepper cavity.  Place on prepared dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes.
  4. Serve immediately and enjoy!

Tuesday, March 25, 2014

Great Harvest Whole Wheat Bread Copycat

Yields 1 Loaf

  • 1 1/2 Tbsp. Instant Yeast
  • 2 Cups Warm Water
  • 1/3 Cup Honey
  • 3 - 4 Cups Whole Wheat Flour
  • 1 1/2 Tsp. Salt
  • 1/8 - 1/2 cup any add-ins (oats, ground flaxseeds, sunflower seeds, etc.)

  1. Combine yeast, water and honey in the bowl of a stand mixer and let sit for 5 minutes or until bubbly and frothy.
  2. Add 1 1/2 cups of flour, any add-ins and salt until combined.
  3. Add remaining flour, 1/2 cup at a time, until you get a soft dough.
  4. Using the doug hook, knead for 4 minutes on low, cover and let rise until doubled.
  5. Punch down dough and transfer to a greased loaf pan.  Let rise again until doubled.
  6. Bake at 350 degrees for 30 minutes.
  7. Cool in pan for 10 minutes, then remove loaf and cool completely.

Banana Chocolate Chip Oatmeal Singles

With each muffin coming in around 100 calories, these are perfect for part of your breakfast, or a snack you can with you on the go for a snack between meals!


  • 3 cups old-fashioned oats
  • 1/2 cup packed brown sugar
  • 2 tsp. baking powder
  • 1/2 tsp. salt
  • 2 egg whites
  • 1 egg
  • 1 1/4 cups skim milk
  • 3/4 cup mashed bananas
  • 1 tsp. vanilla extract
  • 3/4 cup semi-sweet chocolate chips
  1. Preheat oven to 350 degrees.  Lightly mist 18 cups in muffin tins with cooking spray
  2. Combine the oats, brown sugar, baking powder and salt in a large bowl and stir until thoroughly mixed
  3. In a separate bowl, whisk together the egg whites, egg, mashed banana, milk and vanilla.  Add to the dry ingredients and stir until blended together.  Mix in chocolate chips.
  4. Spoon the oatmeal mixture evenly between the prepared muffin cups.  Bake uncovered for 18 to 22 minutes or until oatmeal is lightly browned and a toothpick inserted into the middle comes out clean.

Saturday, March 22, 2014

Savory Bean & Kale Soup


  • 3 14-ounce cans vegetable broth 
  • 1 15-ounce can tomato puree 
  • 2 15-ounce can small white beans or Great Northern beans, drained and rinsed 
  • 1/2 cup uncooked brown rice 
  • 1/2 cup finely chopped onion 
  • 1 teaspoon dried basil 
  • 1/4 teaspoon salt 
  • 1/4 teaspoon black pepper 
  • 2 garlic cloves, chopped 
  • 8 cups coarsely chopped fresh spinach or kale leaves 
  • Finely shredded Parmesan cheese


1. In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.a

2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.

Quinoa Chicken Chili

Yield: 8 servings

  • 1 (28 ounce) can of diced tomatoes
  • 1 (14 ounce) can diced tomatoes with green chilies
  • 1 (15 ounce) can of black beans, rinsed and drained
  • 1 (15 ounce) can of chili beans, rinsed and drained
  • 1 (15 ounce) can of corn, drained
  • 2 cups chicken broth
  • 2 large boneless skinless chicken breasts (use 3 if they're small!)
  • 2 teaspoons garlic powder
  • 2 teaspoons cumin
  • 1/2 teaspoon red pepper flakes
  • 2-3 teaspoons chili powder
  • Salt & Pepper to taste
  • 1 cup quinoa, rinsed
  • Toppings of your choice
    • cheese
    • sour cream
    • avocados
    • tortilla strips

This is what it should look like before!


  1. Make sure you rinse the quinoa and then add everything into a 6-quart slow cooker.
  2. Cook for 6-8 hours on low or 4-6 hours on high.  If you are using frozen chicken, you may have to cook it longer.
  3. Remove chicken and shred it with two forks.  Return to slow cooker. *I like to do this about halfway through so the flavors can soak into the chicken even more!*
  4. Garnish with any optional toppings and ENJOY!!

Almond Crusted Tilapia

The texture of the crunchy almonds mixed with the hint of brown sugar has the perfect amount of sweetness! 

  • 4 fillets Tilapia
  • 1 cup Almonds, Raw & Shelled
  • 1/2 cup Whole Wheat Flour
  • 1 Egg
  • 1 Tablespoon Water
  • 2 Tablespoons Brown Sugar
  • 2 Tablespoons Butter
  • 1/2 Lemon, Cut into wedges
  1. Preheat oven to 425 degrees.  Line sheet pan with aluminum foil.  
  2. Rinse Tilapia Fillets and Dry with paper towel
  3. Pulse Almonds in food processor until it is the texture of cornmeal.  
  4. Prep dredging stations - Mix together Whole Wheat Flour with a little salt & pepper in one bowl/pan.  Whisk together Egg & Water in a second bowl/pan.  In a third bowl/pan, mix together Almonds and Brown Sugar.
  5. Melt Butter.
  6. Dip Tilapia into flour mixture, then egg wash, then into the almond crumbs.  Place onto sheet pan and brush both side with melted butter.
  7. Bake for 12 to 15 minutes until almonds are golden brown.
  8. Serve with steamed asparagus, green beans, or kale -- and enjoy!!