Servings: 2

Ingredients:

• 1 can tuna packed in water (5 oz)

• 2 tbsp mayo 

• 1 avocado

• 1 tbsp Sriracha sauce

• ½ tsp roasted red pepper flakes

• ¼ tsp salt

• ½ cup red pepper (thinly sliced)

• 1 cup lettuce

• 1 tsp lemon juice

• 2 large whole wheat flour tortillas 

Instructions:

Prepping 

1. Flake the tuna into fine chucks and drain excess liquid using strainer. 

2. Prep the veggies. Dice the red pepper and lettuce into bite size cubes, and slice avocado into thin slices.

Filling

1. In a mixing bowl, combine all the ingredients except tortilla wraps.

2. Stir together well until all ingredients are combined. 

Stuffing

1. Place the wrap over a flat surface.

2. Scoop the filling and place on one side of the wrap, leaving two inches from the edge of the wrap.

3. Wrap and serve.

Ingredients:

1 pound chicken

1/2 yellow bell pepper, diced

1/2 red bell pepper, diced

4-5 sliced mushrooms

1 jalapeno, diced

4 jarred artichokes, diced

1/4 cup yellow onion, diced

1/4 cup red onion, diced

4 garlic cloves, sliced thinly

2 tbsp. olive oil

2 tbsp. red wine vinegar

1 container cannellini beans, drained

1 can diced tomatoes

oregano, parsley, salt and pepper to taste

1 container feta cheese

optional- 1 box  cooked pasta

Instructions:

Heat 1 tbsp olive oil in a cast iron pan and cook chicken until browned.  Meanwhile, place the vegetables and spices in a casserole dish.  Once chicken is browned, cut into small pieces and add to the casserole dish.  Mix well and top with feta.  Cook at 350 for 30 minutes.  Serve over pasta or whatever you choose. 

Ingredients:

1 pound chicken

2 tbsp. olive oil

1 onion, diced

4 cloves garlic, minced

1 zucchini, diced

1 green or yellow bell pepper diced

4 yukon gold potatoes, NOT peeled, diced

1 can cannellini beans

1 can chick peas

1/2 cup frozen corn or leftover corn on the cob

16 ounces of chicken broth

1 package cream cheese

1 jalapeno, diced (optional)- I had to do this separately as some of my family members are not as fond of spice as my dad and I are

1 tbsp. oregano

1 tbsp. chili powder

1 tsp. cumin

1 tsp. paprika

salt and pepper to taste

Instructions:

Coat the chicken in olive oil and grill until cooked.  Meanwhile, head the rest of the olive oil in a large pot and sautee the zucchini, onion, peppers, and potatoes until softened.  Add spices and garlic and stir in.  Once chicken is cooked, dice and add to the pot.  Add both cans of beans, chicken broth, and corn and heat.  Add the cream cheese and stir in until melted.  Serve warm with cheddar cheese.  Enjoy! 

Ingredients:

3 tbsp. olive oil

1 pound of chicken tenders

1 cup thinly sliced mushrooms

8-10 halved garden fresh cherry tomatoes

1 cup shredded spinach

1/2 cup diced white onion

4 cloves garlic, sliced

1 can tomato sauce

1/4 cup vegetable or chicken broth

1/2 cup garden fresh diced basil

oregano, parsley, salt and pepper to taste

1 box cooked pasta of your choice

Instructions:

Coat the chicken in 1 tbsp. olive oil and some of all of the spices.  Grill until browned on both sides.  Meanwhile, heat the rest of the olive oil in a cast iron pan.  Add the mushrooms, onion, tomatoes, and spinach.  Cook until softened.  Add the tomato sauce, broth, basil and rest of spices.  Once the chicken is done, add it to the pan.  Cook for 15 minutes to let flavors come together.  Serve over pasta of your choice.  

Ingredients:

1 pound chicken cutlets

1 cup brown rice flour

2 cloves garlic

1/4 cup onion

10 cherry tomatoes, cut in half

1/2 cup arugula

1 cup fresh basil

2 tbsp olive oil

2 tbsp smart balance butter

2-3 tbsp. cream cheese

1/4 cup plain greek yogurt

1 small can tomato paste

3/4 cup vegetable broth (can add more if you prefer the sauce thinner)

Salt, pepper, oregano, parsley and red pepper flakes to taste 

Instructions:

Head half of the oil in a cast iron pan.  Meanwhile, coat the chicken in the flour and cook in the pan until browned on one side.  Remove from the pan and add the remainder of the oil and brown the chicken on the other side.  Once the chicken is cooked remove from the pan.  Add the butter, onions and tomatoes and cook until softened.  Add the cream cheese and yogurt and stir to melt in.  Add the broth yogurt and tomato paste and stir to mix in.  Add arugula, basil and desired amount of spices.  Once all of the ingredients are assimilated add the chicken back in and cook for 5 minutes.  Serve over mashed potatoes, rice or pasta.

Ingredients:

For Salmon:

2, 4-5 oz. salmon filets

1 tbsp. honey

juice of one lime

olive oil

For Salsa:

4-5 strawberries, diced

1/4 cup cilantro, chopped

1/4 cup red onion, diced

2 tbsp balsamic vinegar

Salt and pepper to taste

Instructions:

Heat olive oil in a sautee pan.  Cook the salmon until cooked through and browned on both sides.  While cooking add honey and lime.  Meanwhile, mix salsa ingredients together.  Serve salmon over rice and top with strawberry salsa.

Ingredients:

1 pound cod

2 tbsp. olive oil

2 tbsp. smart balance butter

2 cloves garlic, sliced

1/2 cup yellow onion, diced

1 can petite diced tomatoes

1/4 cup white wine

juice of 1 lemon

1/4 cup fresh chopped cilantro

1/4 cup capers

Salt and pepper to taste.  

Instructions:

Heat the oil and melt the butter in a large pan.  I used my cast iron pan.  Add onions and cook until softened and transparent.  Add the cod and cook on both sides.  Add tomatoes, wine and garlic and cook for 5 minutes.  Add capers, lemon and cilantro. 

Serve over polenta.  https://nutrition-4-op.com/sides/powerful-polenta 

Ingredients:

1 medium red beet 

1 medium yellow onion

4 garlic cloves, peeled

1 Tbsp olive oil

Salt and pepper to taste

½ cup chickpeas, drained from a can

1 medium lime, juiced

½ cup water

½ pound spaghetti 

Instructions:

Wash, peel, and cut the red beet and onion into 4 pieces each. 

On a baking sheet, add the beet, onion, and garlic and sprinkle with olive oil, salt, and pepper. Bake at 400F for 20 minutes. Remove the garlic cloves and bake the beet and onion for 10 more minutes. Remove from the oven and set aside to cool.

Cook your pasta following the instructions in the package and reserve ¼ cup of the water used to cook the pasta.

In a blender, add the cooked vegetables, chickpeas, lime juice, salt, and pepper and blend until smooth. Taste for flavor and add more salt and pepper if needed.

Preheat a pan over medium heat. Add the sauce and the pasta and mix well. Add the ¼ cup of pasta water and mix again. Serve and enjoy!

*Tip: add feta cheese, pine nuts, hemp seeds, chives, or cilantro as toppings.

Ingredients: 

- Olive oil as desired 

- Small onion diced 

- Two chopped garlic cloves 

- Salt and pepper to taste 

- 2-3 sweet potatoes, washed 

- Add black beans as desired 

- Tortillas and toppings such as cilantro, lime, cheese, avocado, etc, as desired To make spicy if desired: 

- 3 Tsp of chili powder 

- 1 Tsp of ground cumin 

- ½ tsp of crushed red pepper flakes 

Looking for a breakfast option?: 

- Consider adding eggs 

Instructions: 

1. Grate sweet potatoes, peeling optional 

2. Heat olive oil in a pan, add onion and garlic, and cook till soft and sauteed. Season to taste. Add in sweet potato and spicy ingredients if desired. Cover and cook till soft, around seven or so minutes. 

3. Serve inside a warm tortilla. Top with freshly squeezed lime, cilantro, avocado, cheese, and other toppings as desired.

Ingredients:

2 Yukon Gold potatoes, sliced thinly

1/4 pound ground turkey

1/2 orange pepper, diced

1/4 cup red onion, diced

1 piece of corn on the cob, cooked and de- cobbed

1 package organic cilantro, diced

8 cherry tomatoes, diced

1/4 of an avocado, diced

1 cup shredded cheddar cheese

1 tbsp olive oil

garlic powder, onion powder, paprika, salt and pepper to taste

Instructions:

Place the potatoes on a pizza pan.  Sprinkle desired amount of spices and then cook for 15 minutes at 350 to soften and slightly brown.  Meanwhile, cook the ground turkey with desired amount of spices.  Top potatoes with turkey, pepper, onion and corn.  Heat again until cheese is melted, approximately 5 minutes.  Remove from oven and top with remaining ingredients.  Enjoy! 

Ingredients:

1 zucchini, sliced

1 eggplant, peeled and thinly sliced

Green bell pepper, sliced

1 cup onion, sliced

Yellow bell pepper, sliced

1 tomato sliced

16 oz ricotta cheese

1 egg

½ cup parmesan cheese

1 cup shredded mozzarella cheese (or sliced fresh mozzarella)

1 box lasagna noodles, boiled

1 cup basil leaves

¼ cup olive oil

1 tbsp. pine nuts

1 tbsp. walnuts

1 tbsp. hemp seeds

Garlic powder, oregano, parsley, rosemary, salt and pepper to taste

Instructions:

Coat zucchini eggplant and peppers in olive oil, and desired amount of spices.  Grill either right on the grill, in a vegetable grilling bowl or in foil.  Meanwhile, mix the ricotta cheese, with half of the parmesan, egg, spices to taste.  In a food processor blend the basil, olive oil, pine nuts, walnuts, hemp seeds and remaining parmesan cheese to make pesto.  Coat a large pyrex baking dish with a layer of pesto.  Top with a layer of lasagna noodles.  Top with a layer of parmesan cheese and then a layer of grilled vegetables.  Continue layering starting with the pesto then the noodles, cheese mixture and vegetables.  Layer the top with sliced tomatoes and top with mozzarella cheese.  Bake covered in the oven for 50 minutes at 350.  Remove the foil and brown the cheese for ten minutes. 

Ingredients:

1 lb ground beef, chicken or turkey
1 sweet potato, diced
1 Yukon gold potato diced
1 red bell pepper diced
1 green bell pepper diced
3 mushrooms, diced
8 baby carrots, diced
2 stalks celery, diced
1/2 cup peas
1/2 cup onion, diced
2 tbsp olive oil
1/4 cup bbq sauce
1/4 cup ketchup
2 tbsp spicy brown mustard

Instructions:
Boil potatoes until softened. Meanwhile brown the meat in a cast iron skillet. Once browned remove the meat and add the vegetables and cook until softened. Add the potatoes, meat and condiments once the vegetables are softened. Add desired amount of salt and pepper. Mix well and top with shredded cheddar cheese. Place the loaded skillet in the oven at 350 and cook for 10-15 minutes or until cheese is melted.

Ingredients:

2 tbsp. sesame oil

2 tbsp. soy sauce

2 stalks celery, diced

1/2 cup onion, diced

1/2 cup red bell pepper, diced

2-3 mushrooms, diced

1/2 pound cod

Heat oil in wok.  Add vegetables and cook until softened.  Mix in soy sauce.  Remove from heat and cook the fish.  Serve fish over the vegetables. 

For the sauce

1 tbsp. sesame oil

1 tbsp. duck sauce

1/2 cup pineapple, diced

1/4 cup orange juice

2 tsp. ginger

Instructions:

Heat the oil in a small sauce pan.  Add the remaining ingredients until warm.  Put in a food processor and blend.  Serve over the fish. 

Serve the meal with rice.  

Ingredients:

1 pound chicken breasts

1 cup broccoli, chopped

1 can chickpeas, drained and rinsed

2 cloves garlic, diced

2 tbsp olive oil

2 tbsp smart balance butter

1/2 cup vegetable or chicken broth

1/2 cup white wine (use double the broth if you prefer not to use wine)

Juice of 1 lemon

1/2 cup cream cheese(I used cream cheese and chive for more flavor)

1/2 cup parmesan cheese, shredded

2 tbsp. hemp seeds 

salt and pepper to taste

Instructions:

Heat 1/2 of the olive oil and half of the butter in a large frying pan and cook the chicken until browned on both sides.  Once browned remove from the pan and add the rest of the oil and butter and cook the broccoli and garlic.  Meanwhile, dice the chicken.  Once the broccoli is softened add the chicken back in, the broth, wine, and cream cheese.  Mix until cheese is melted.  Add the chickpeas and the parmesan cheese as well as desired amount of salt and pepper and hemp seeds.  Serve warm.  

This Curried Couscous recipe with added healthy nuts and seeds is not only delicious, but a great option for supporting optimal fueling and recovery for training. This recipe can be made with whole wheat couscous or orzo which provides complex carbohydrates for sustained energy, while the roasted cauliflower and diced carrots provide vitamins, minerals, antioxidants, along with great texture and color. While the turmeric gives great color along with its potent anti-inflammatory properties. The Greek yogurt adds protein and probiotics for muscle repair and gut health, and the almonds and pumpkin seeds provide healthy fats and additional protein for satiety and muscle recovery. This a great recipe to make ahead and can be served warm or cold, packed in lunches or served as a side at dinner.  

Ingredients:

• 1 box Israeli couscous or whole wheat orzo (8 oz) (*For Gluten Free using Quinoa, or rice would also work great)

• 1 head cauliflower, florets broken into pieces (can be 1 ½ cup frozen riced)

• 1 Tbsp curry powder

• 1 Tbsp turmeric

• 1 Tbsp cumin, ground

• 1 Tbsp coriander, ground

• 1/2 Tbsp salt

• 1/2 tsp cayenne pepper

• 2 Tbsp brown sugar

• 1 Tbsp olive oil

• 2 small carrots, peeled, small dice

• ¼ cup plain Greek yogurt 

• ¼ cup Olive oil or Avocado oil-based Mayonnaise (* Vegenaise for Vegan works great also)

• 1/2 bunch cilantro, chopped

• 1/2 lime, juiced

• Salt and pepper to taste

• 1/4 cup chopped almonds

• 1/4 cup pumpkin seeds

Instructions:

Cook the couscous or orzo according to the package directions. Drain and set aside.

Preheat the oven to 425 F. In a large bowl, mix the curry powder, turmeric, cumin, coriander, salt, cayenne pepper, and brown sugar.

Toss the cauliflower florets in the spice mixture until they are well coated. Drizzle with the olive oil and toss again.

Spread the cauliflower in a single layer on a baking sheet and roast for 20-25 minutes, until tender and slightly browned.

In a large bowl, mix the cooked couscous or orzo, roasted cauliflower, and diced carrots.

In a small bowl, whisk together the Greek yogurt, mayo, cilantro, lime juice, salt, and pepper.

Pour the yogurt mixture over the couscous and vegetables and stir to combine.

Sprinkle chopped almonds and pumpkin seeds on top of the dish and serve.

Benefits:

Whole wheat couscous or orzo: These options are made from whole grains and are a good source of fiber, which can help regulate blood sugar levels and aid in digestion.

Cauliflower: Cauliflower high in fiber and vitamin C. It also contains sulforaphane, a compound that may have anti-cancer properties.

Spices (curry powder, turmeric, cumin, coriander, cayenne pepper): These spices not only add flavor to the dish, but also have anti-inflammatory properties that may improve overall health.

Olive oil: Using only a tablespoon of olive oil helps to keep the fat content of the dish in check while still adding healthy fats and flavor.

Carrots: Carrots are a good source of fiber, vitamin A, and antioxidants.

Greek yogurt: Greek yogurt provides protein and probiotics that may aid in gut health.

Cilantro: Cilantro adds fresh flavor to the dish and is a good source of vitamins and minerals.

Almonds: Almonds are a good source of healthy fats, fiber, and protein. They may also help lower cholesterol levels and reduce the risk of heart disease.

Pumpkin seeds: Pumpkin seeds are a good source of magnesium, zinc, and protein. They may also help reduce inflammation and improve prostate and bladder health.

Tempeh "Meat" Balls

Ingredients:

1 package of original tempeh, diced small

1/2 cup Italian breadcrumbs

1 egg

1/4 cup onion, diced

1 tbsp. hemp seeds

1/4 cup parmesan cheese

1 tbsp. olive oil

garlic powder, oregano, salt and pepper to taste

Instructions:

Mix all ingredients together in a bowl and then bake on an oiled cookie sheet at 350 for 30 minutes.  Serve over mashed potatoes and sauteed spinach.  Enjoy! 

Mushroom Gravy

Ingredients:
2 tbsp. olive oil
5 oz mushrooms de-stemmed and chopped
1/4 cup onion, chopped
2 cloves garlic minced
3 TB whole wheat flour
1/2 cup broth ( can use chicken or vegetable)
1 cup unsweetened oat milk ( or whatever type of milk you prefer
1/2 tsp fresh rosemary
1/2 tsp fresh thyme
salt to taste
1/4 tsp black pepper
1 tsp worcestire sauce

Instructions:

Add the mushrooms & olive oil to pan on medium heat, saute for about 5 minutes. then add your onion & garlic to the pan, saute for another 3-5 minutes. Stir in your flour, making sure there is no clumps, then add the rest of your ingredients & bring it to a simmer. Reduce heat & continue cooking until the gravy reaches your desired consistency (about another 5-7 minutes). Add your salt & pepper to taste & enjoy!

Ingredients:

4 oz rice noodles soaked (option to use rice as well)

1 ½ cup cubed chicken breast (option to use tofu or seitan) 

½ cup chopped carrots 

1 cup sugar snap peas 

½ cup sliced red bell peppers 

2 tbsp (or to taste) chopped green onion. 

2 tsp minced garlic 

2 tbsp olive oil 

4 tbsp low sodium soy sauce 

1-2 tbsp Siracha/Sambal  - depending on spice level desired. 

1 tsp Sesame oil 

Hoisin for taste 

½ small lime 

Instructions:

1. Place rice noodles in a bowl of very hot tap water. Let sit for 25-30 minutes. DO NOT oversoak. Drain from water and set aside.   

2. In a small bowl, add soy sauce, siracha or sambal, sesame oil, and hoisin to taste to create a sauce. Set aside. (Option to add extra garlic in this step). 

3. Heat 1 tbsp vegetable oil in a large pan. Add 1 tsp minced garlic and sauté until golden. Add carrots and cook for three minutes before adding sugar snap peas and red bell peppers. Add 1/3 of the mixed sauce. Cover and cook until vegetables are tender and set aside.

4. In a large pan, heat 1 tbsp of oil and add 1 tsp minced garlic. Sauté until golden. Add diced chicken or chosen protein. Cook for 3 minutes. 

5. Add half of the sauce to the chicken and stir. Let cook for 5 minutes more. 

6. Bring pan to medium low heat. Add cooked vegetables and rice noodles to the pan with cooked chicken. Pour the rest of the sauce and stir. Let cook for 4-6 minutes. 

7. Add chopped green onion as desired. 

8. Squeeze ½ small lime over dish or serve with lime slice

9. Makes 5-6 servings.

Ingredients:

1 T olive oil 

2 garlic cloves, minced 

1 lb kale (any kind), stemmed and roughly chopped 

3 T water 

½ t salt 

½ - 1 cup cottage cheese (can substitute with ricotta cheese) 

½ cup grated mozzarella 

¼ cup grated parmesan cheese 

½ t garlic powder 

Optional: oregano and crushed red pepper 

Toasted baguettes, optional 

Instructions:

1. Preheat oven to broil. Rack should be about 6 inches from the heat. 

2. Heat oil in a large cast iron skillet (or ovenproof skillet). Add garlic and cook for 1 minute until fragrant. 

3. Add kale and water. Sprinkle with salt. Cook kale, stir occasionally, until it’s wilted, softened, and water has evaporated. 

4. Remove from heat. Dollop cottage cheese on top of kale and sprinkle mozzarella evenly. 5. Place skillet under the broiler until mozzarella is melted and lightly browned. Watch closely to not over brown. 

6. Remove from the oven and sprinkle with Parmesan, garlic powder, and optional oregano and crushed red pepper. 

7. Serve immediately with toasted baguettes.

This is a great recipe for Prenatal Nutrition. A nutritious diet during pregnancy improves healthy birth weight, reduces the risk of congenital disabilities, and good fetal brain development.

Ingredients

Cooked and cooled quinoa- 1 cup

Sliced backed chicken- 3 ounces

Sliced grape tomatoes- ½ cup

Cooked corn- ¼ cup

Baby Spinach- ½ cup

Sliced Avocado- ½ medium

Chopped avocado- ¼ cup

Chopped English cucumber- ¼ cup

Crumbled reduced-fat feta cheese- ¼ cup

Extra-virgin olive oil- 1 teaspoon

Lemon juice- ½ teaspoon

Ground black pepper to taste

Directions

Step 1

Mix cooked quinoa, chopped cucumber, chopped avocado, olive oil, lemon juice, and pepper in a separate bowl. 

Step 2

Portion into a serving plate as shown in the picture and serve with roasted chicken, avocado, corn, reduced-fat feta cheese, and spinach. 

Ingredients:

1 eggplant, peeled and diced as small as possible

1 cup breadcrumbs (can use gluten free)

1/4 cup parmesan cheese

fresh basil, diced

1 cup fresh mozzarella, shredded or diced

2 tbsp. hemp seeds

2 eggs

1/4 cup onion, diced

garlic powder, oregano, parsley, salt and pepper to taste.

Directions:

Mix all ingredients well. Form into desired size balls and place on a greased cookie sheet. Bake at 350 for 30 minutes and then serve in sauce.

This summer I am offering a 6 week Mindful Meals workshop. If you are interested in finding peace with your food and enjoying your favorite foods without guilt, reach out for more information.