Delicious and nutritious. Being fit is more than just working out, here I share simple and nutritious meal ideas as well as some of my favorite recipes. I’ve included links back to the original recipes that inspired me.
As a health and nutrition coach, this is one way I support and inspire clients. I love exploring flavors. I hope this page inspires you to explore different ingredients! Check out the links to the original recipes for full details where available.
Air Fryer Fish Croquettes
Drop everything! Here’s an easy peasy fish meal (or snack, depending how hungry you are) to work into your week. They make great leftovers; just toss them in a buddha bowl or on top of leafy greens. I made a delicious blunder when preparing these. I included what was to be, a yogurt dip, into the entire mixture! It worked well.
Here are the ingredients:
- 1 (14.7 oz) can salmon
- 1 large egg
- 1/4 cup mayonnaise
- 1/4 cup whole-wheat panko bread crumbs
- 1/4 wheat germ
- 1/3 cup cornmeal
- 1/2 cup chopped green bell pepper
- 1/4 cup chopped red onion
- 2 cloves minced garlic
- 1/3 cup nonfat Greek yogurt (meant to be a dip, but I included it in the mixture)
- 1/4 tsp cayenne pepper
- Lemon wedges
Check out the complete recipe at savoryonline.com. If you’re wondering how much fish is safe to eat a week, visit this article.
Coconut Flour Brownies
I turn to coconut flour when I want a gluten-free, high-fiber flour that, by the way, has impressive health benefits and is super moist in baking. I adapted the recipe from sidechef.com. I like experimenting with less sugar in recipes. For this one, I used 1/4 cup less sugar than the recipe called for. Here are some of the ingredients I adjusted:
- Sugar: 1/2 cup of coconut sugar and 1/2 cup of dark brown sugar
- Added 1 Tbsp grated ginger
- Used Dutch-process cocoa powder
If you love brownies, try them out!
Healthy Pumpkin Waffles
It’s November; are you all sick of pumpkins yet? Not here! These have been a big hit with my kiddos. Naturally gluten-free. I grind my own oat flour from old fashion oats (I add some flaxseeds to the mix for plant-based omega-3).
I adapted this recipe from cookieandkate.com. Please visit the site for the complete recipe.
Here are the ingredients I used:
- 1.5 cups oatmeal flour (I grind old fashion oats to a fine flour)
- 1/2 cup of almond meal
- 1 tsp baking powder (I think 1 Tbsp is better)
- 1-2 tsp pumpkin spice
- 2 Tbsp brown sugar (sometimes I use 50/50 coconut sugar and dark brown sugar)
- 3 eggs
- 1 cup pumpkin puree
- 1 or 1.5 cups of water (depends on how thick you’d like it, this saves on calories but I will definitely try it with almond milk next time)
- I used coconut oil to coat the waffle iron
- top with Greek yogurt, cinnamon powder, and a drizzle of honey
Made on this cute heart-shaped waffle iron.
Split Red Lentil Tortilla
Tortillas are popular in my household. I’m always looking for ways to pack more nutrients into each bite for my picky eaters. Though these red lentil tortillas got mixed reviews, I absolutely love them! I use them as a flatbread to enjoy with vegetarian curry or for creole shrimp tacos. Explore both savory and sweet flavors. They work well with both!
I found a few variations for this recipe but decided on this one from powerhungry.com for its simplicity.
All you need is split red lentils (they cook quickly and break down into a puree easily), water, and salt. Alternatively, you could use vegetable stock instead of water. Cooking them on a cast iron skillet really works best.
I found the tortillas didn’t keep well after a day – but I did leave them at room temperature.
Read the recipe I’ve linked for proper storage. Here are the ratios used; I used slightly different ratios to make a smaller batch.
- 1 cup red lentils, rinsed and drained
- 2 cups water or vegetable stock
- Optional 1/4 tsp fine sea salt
Carrot Ginger Dressing
Want a way to revive leftovers? This flavorful dressing is a great option. Whenever possible, make your dressings and sauces from scratch. This will save you added sugars, additives, and synthetic ingredients that go into most pre-packaged options. You can find this recipe at minimalistbaker.com. I swapped the toasted sesame oil for rice vinegar that included a natural toasted sesame flavor. I also left out the coconut aminos since I had none on hand. This recipe is best to make a triple or quadruple batch to last for the entire week. Trust me, you’ll want to slather everything in it! It’s that good.
This is what I included in the one I made:
- 1/2 cup peeled, roughly chopped carrots
- 1 Tbsp minced white onion (I think it’s really important to have that white onion flavor-no substitute)
- 3/4 inch freshly grated ginger
- 2 tsp maple syrup
- 2 Tbsp rice vinegar with toasted sesame flavor
- 2 Tbsp avocado oil
- 2 Tbsp water
Used my Nutribullet blender and viola. I would recommend you triple the batch if you are using a high-capacity blender. I found that I needed to add more to smooth out the dressing.
Dulce de Leche Cheesecake
I came across this recipe and as a mom, I was intrigued but hesitant as it’s not the typical healthy recipe I make or usually share. My daughter puts it best, ” This is not mama! Mama does spinach and salads”. However, I promise you, if you have children in your life – and even if you don’t – you will love this no-bake cheesecake recipe.
I wanted to scrape the cream filling off the cookies and exclude it from the recipe but I got a firm No from my kids. I do plan to make it again and include some health hacks!
Needless to say, the kids were super excited to make this recipe. It’s a no-bake cheesecake recipe so kids could make it on their own. Aside from using the mixer, the rest of the preparation is easy. I used the KitcheAid commercial countertop mixer, an essential item if you are a big family that loves baking.
You can find this recipe at Tasty.co.
- 24 crushed Oreo cookies
- 1/3 cup melted butter
- 13 ounces dulce de leche
- 8 ounces cream cheese
- 1 Tbsp vanilla extract
- 1 cup whipped cream
- 8-10 strawberries halved
Enjoy! Don’t count the calories for this one.
Ricotta and Beet Hummus
Ricotta and Beet Hummus (or should I say paté or purée?): Here’s a creative and delicious take on hummus. The addition of beets gives this hummus a vibrant color and adds more nutrients. Visit this website for more information on beets; their nutritional profile, health benefits, and adverse effects.
I used the NutriBullet 1000w High-Performance Blender. It has an extra large capacity of 56oz and is great for preparing big batches.
I forgot to mention in the video, I added 1 tsp of kosher salt, ground black pepper to taste, and about 1/4 cup more liquids. Find the step-by-step instructions at bonappetit.com. Enjoy!
Quinoa Porridge: I always feel lighter and more energetic with quinoa porridge as opposed to oatmeal. This was inspired by Feel Good Foodie. Visit the link to find more delicious flavor combinations.
Kale Fritters: Not a kale fan? Try this! Kale fritters are scrumptious, nutritious, and satiating. This recipe was inspired by Healthy Recipes Blogs. I changed a few things up; using almond meal and parsley instead of almond flour and scallions, only because that’s what I had on hand. I used quite a bit more kale than the recipe called for and that worked for my taste buds.
Simple Egg Salad
Simply delicious egg salad: 2 hard or soft-boiled eggs -whichever you prefer. I love the tangy taste that comes from apple cider vinegar and dijon mustard combined! Enjoy on your favorite toast, don’t forget to add some greens and herbs for a flavorful and nutritious boost.
2 Hard-boiled eggs
1 Tbsp ACV
1 Tsp Dijon mustard
1 Tsp Mayo made with avocado oil (or greek yogurt)
1-2 Tsp of Dill or chives
1 Tbsp red-onion
1/4 Tsp of salt and pepper
This salad lasts well for up to five days (two days for me, double the batch for the week!). Make sure you store it in an airtight container. Visit this website for more information.
Greek Inspired Chicken with Tzatziki Sauce
Greek Inspired Chicken: This recipe was a total mash-up. It originally began as a caesar chicken salad marinade adapted from skinnytaste.com and then I got a yearning for Greek chicken with tzatziki sauce – so it became a mash-up. Perfect for batch cooking or simple enough to whip up on a whim.
Bonus: My kids loved it!
It’s best if you marinate the chicken for at least 30-minutes or even overnight.
1 1/4 lbs of Boneless, Skinless Chicken Breast
1.5 tsp Dijon mustard
5 Tbsp Greek yogurt
1/4 Cup of Lemon juice, Fresh preferably
1/3 Cup of Freshly Grated Parmesan
1 Tbsp Extra Virgin Olive Oil (EVOO) and extra for the pan
1-2 tsp Minced garlic (I like two, might be too much for some:)
1 Tsp Oregano and Parsley (best to add parsley towards the end)
I used the cosori air fryer on the chicken function and kept an eye on it until the chicken reached 165 degrees. You could just as well use a pan.
NOTE: I sprayed the chicken with EVOO before putting them in the air fryer.
Tzatziki Sauce Recipe: I used this recipe from Love and Lemons.
TIP: Dried herbs are more potent than fresh; their oil is deeper within so it’s best to add them during the cooking process to release their flavor. Fresh herbs are great for garnishing or adding toward the end of cooking. Check out this article for more useful tips on using herbs.