Fudgy Avocado Brownies

It’s Transformation Tuesday 🙌 And this month, we’re all about transforming ingredients into recipes you’d never imagine. We’re kicking things off with these delicious brownies with a secret ingredient: avocado!

With the boost of healthy fats from the avocado, these brownies are ultra-rich and chocolatey. No one will ever guess that these Fudgy Avocado Brownies are healthy 😉

Ingredients

- nonstick cooking spray

- 1 medium ripe avocado, mashed

- ¼ cup coconut oil, melted

- 1 large egg, lightly beaten

- ½ cup pure maple syrup

- 1 tsp pure vanilla extract

- ¾ cup unsweetened cocoa powder

- ½ tsp sea salt

- ¼ cup gluten-free flour

- ⅓ cup dark chocolate chips

Instructions

1. Preheat the oven to 350° F. Line an 8x8 baking pan with aluminum foil. Lightly coat with spray and set aside.
2. Combine avocado, oil, egg, maple syrup, and extract in a medium bowl; mix well. Set aside.

3. Combine the cocoa powder, salt, and flour in a medium bowl; mix well.

4. Add the cocoa powder mixture to the avocado mixture; mix well. Add chocolate chips; mix until blended.

5. Pour batter into prepared pan; spread to make even. Bake for 33 to 36 minutes, or until a toothpick inserted in the center comes out clean.

6. Cool for an hour before removing from the pan. Cut into sixteen squares.

This recipe makes 16 servings. 
Portion Fix Containers: 1 Yellow, 1 tsp.
2B Mindset Plate It: Enjoy this as an occasional treat. Be sure to track!

Pilates Move of the Day - Nutcracker Abs!!

Holy Batman, this is much harder than it looks. Try this and see how you feel after! I gave two levels and there’s nothing wrong with doing level 1! Don’t push yourself if it doesn’t feel right! My abs were on F I R E! How about yours???

Chocolate Mousse

“Calories don’t do something to me. They are the energy to do something for me.”

How crazy is it that diet culture has us fearing calories, when in reality, calories are the energy we need to live this wild, amazing, beautiful life?! Calories are what help you focus at work, carry your body through a yoga flow, take care of your kids, have a conversation with your best friend, push hard through a workout. 

So, as you sit down to eat (maybe this Chocolate Mousse 😍)... thank the calories you’re putting into your body for everything they support you in doing!

Ingredients

- 4 oz soft tofu

- 1 scoop Chocolate Shakeology

- ¼ cup unsweetened almond milk

- 1 tbsp all-natural nut butter (almond, peanut, cashew)

- 1 medium strawberry, sliced (for garnish, optional)

Instructions

1. Place the tofu, Shakeology, almond milk, and nut butter in a food processor or blender - pulse until smooth.

2. Place mousse in a medium serving bowl; garnish with strawberry if you want! Other fun toppings could be shredded coconut, other sliced fruits, or even cacao nibs.

This recipe makes 1 serving.

Portion Fix Containers: 1½ Red, 3 tsp.
2B Mindset Plate It: A great protein + accessory as part of breakfast.

New You Tube "Pilates" series - with a 'Move of the Day'!

I’m so exited to share something new I’m doing!!! And you benefit from it every week!!! I’ve signed up to become a Certified Pilates Mat Instructor with Studio Pilates! I’m beyond excited to help others, but I’ll start with helping myself because in the last two years, my posture has gotten lax and I’ve slowly gotten a curved back, which I am too young to have!!! So I’ll be using these moves to strengthen my core, my lower and upper back and then start helping others. These moves aren’t high impact, but THEY WORK and you will feel the burn. Trust. Me. On. This. ;o)

Let me know if there are specific ares you want to focus on and I’m happy to share some moves with you. Each day you’ll see 1-3 moves for a targeted area. Join me, this is going to be fun, challenging and rewarding!

Pumpkin Cheesy Frittata - yes please!!

This is one of the most flavorful meals and it is so well balanced, you can eat it by itself, or with a side salad or toast. I’ve made this three times this month and my entire family enjoys it, even my seven year old son. So yeah, you need to make this pronto! I tried to capture each step in photos, but missed the eggs / milk / cheese combination before I poured it in.

Here’s the recipe I made, but there are lots of variations you can make.

Ingredients:

-4 eggs and 16 egg whites (2 cups egg whites) or 8 eggs (but higher fat and lower protein)
-¼ cup soy milk **(could use any milk alternative, or regular milk - watch what you choose b/c coconut milk will be more fat, reg milk will be more carbs, and soy milk will be more protein, so choose according to your goals)
-¼ cup cheese, any kind (I prefer the flavor of Parmesan in this dish)
- 500 grams pumpkin, washed, peeled and sliced in 1cm pieces
- 1 red capsicum sliced in 1 cm pieces
- 2 cups spinach leaves, washed (could use kale, arugula, or a combination of them all)
- 2 tsp olive oil
- seasoning of choice (I just used Himalayan sea salt and pepper) ** garlic and onion would go well with this dish, but due to allergies in our household, I didn’t add them. Give it a go though!

Directions:
1) Line a baking sheet with foil and lightly spray with olive oil. lay the pumpkin single layer across baking sheet and same with peppers. Spray with olive oil again and roast for 15 min at 350 degrees.

2) leave a thin layer of pumpkin on the bottom of the pan and then layer with roasted red peppers. Top with greens of choice (I did arugula and spinach, remember this shrinks down big time so you can never add too much veggies!

3) Combine eggs / egg whites, milk and cheese together with a whisk and pour over pumpkin and veggies. Salt and pepper lightly, you can always add more once you’re serving it.

4) Cook at 350 degrees for 25 - 35 minutes depending on your oven.

Here are a few different ways I’ve enjoyed this, but really, the ideas are endless! This has sweetness, saltiness (depending how you season it) and hides so many veggies that it’s great for kids that might shy away from them otherwise. Try this out and let me know what you think!

Pumpkin frittata with Byron Bay Super Seeds - buy these if you don’t have them in your pantry! they are amazing!

Pumpkin Frittata w/ side salad and grilled asparagus on top for a great dinner and very filling!

Pumpkin frittata by itself! It’s a great serving of vegetables, proteins, and carbs! Perfectly balanced meal!

If you’re following 2B Mindset, this is a great breakfast with 1 piece of toast. For lunch it’s perfect as written above, or for dinner with a side salad.
If you’re following Ultimate Portion Fix, it’s 1R, 1G, 1/2tsp

Avocado Brownies

3 Ways to Eat Like You Love Yourself

❤️ Have fun + be creative - from meal planning to grocery shopping to cooking… have fun with your food! For example, you can take out a new cookbook from the library, hit up the farmer’s market, or cook a beautiful breakfast for your family!

❤️ Take time to enjoy your food - put down the cell phone + turn off the TV, friends! When you focus entirely on what you’re doing (in this case, eating), your body will be more in tune with what you’re eating... and when you are full. 

❤️ Be mindful - don’t overcrowd your kitchen… not with chocolate bars + chips nor broccoli + salads either! Instead, take time each week to plan + prep. That way, you don’t feel bad having to throw out perfectly good food because it’s gone bad before you can eat it (I’ve been there) or force yourself to eat something that doesn’t feel good to you.

I’ve got one more delicious recipe for you this month, so let me know if you try these Avocado Brownies (and see if your fam can guess the secret ingredient!)

Ingredients

- ½ cup gluten-free, all-purpose flour

- ¼ cup unsweetened cocoa powder

- 2 cups semisweet chocolate chips

- 1 tbsp extra-virgin coconut oil

- 1 cup mashed avocado

- ½ cup + 2 tbsp pure maple syrup

- 2 large eggs

- 2 tsp pure vanilla extract

- 1 dash sea salt

Instructions

1. Preheat the oven to 400° F. Line a 9x12 baking dish with parchment paper, with paper coming up the sides of the dish. Coat with cooking spray + set aside.

2. Whisk together flour + cocoa powder in a medium mixing bowl. Set aside.

3. Place a double boiler over low heat with water 1-inch deep in the bottom. Add the chocolate and coconut oil to the top of the double boiler and stir occasionally until melted. Set aside.

4. Place the avocado, maple syrup, eggs, extract, and salt in the blender; cover and blend until smooth. Transfer mixture to a mixing bowl.

5. Stir melted chocolate into avocado mixture. Fold in flour mixture, adding ⅓ of the mixture at a time, until fully combined.

6. Spread mixture evenly in the prepared baking dish. Bake for 13 to 15 minutes, or until firm on top. Allow the brownies to cool completely in the baking dish.

Cut into 12 pieces and serve right away or store in an airtight container in the fridge for up to 4 days!

This recipe makes 12 servings.

Portion Fix Containers: 2 Yellow, 1 Blue 
2B Mindset Plate It: Enjoy as an occasional treat. Be sure to track!

New piece of paper to hang on my wall!!!

Big shout out and THANK YOU to everyone that pushed me, encouraged me, knew I could do it even before I believed (and listened to me complain) ... I DID IT!

Most don't know this about me, but I went to college with dreams to work for the Big 4 accounting firms (was the "Big 6" when I started at Elon University) and I did it!! I thrived at KPMG, had success, money, and passion, but was missing "helping people".

Fast forward 10 yrs, when Tyler was born, I stayed home 7 yrs before doing a complete career change, one that I never saw coming! I started a health and fitness business over 5 yrs ago, which stemmed from my mom being diagnosed with Breast Cancer. You can say my perspectives changed quite A LOT!

Then I wanted more! I didn't want to have only 1 way to help people or just be a motivational coach (although I hope I'm motivating), but I wanted to have answers for specific questions and really BE THE CHANGE for people. Personal Training seemed the solution, but it was expensive to obtain, a long process, and intimidating -if I'm being honest. But, as the saying goes, "suck it up buttercup!"

I'm stoked to announce I'm a Certified Personal Trainer with National Academy of Sports Medicine (NASM) and am proud as hell.

I hope if you're still reading this and thinking about something you've always wanted to do, but said you didn't have time because you're a parent, caregiver, spouse, whatever... I HOPE YOU DO IT! It feels so rewarding on the other side and I still parented, honored my spouse, did all the things, but instead of TV , movies , scrolling FB or Insta , I studied . I studied a lot. My butt got sore from studying more than it did from exercise, but I'm all the wiser for it now.

What's on your bucket list that if you had more time you'd ______?

Chocolate + Caramel + Peanut Butter No-Bake Superfood Cookie

You are not on a diet… and so, it’s time to say peace out to that diet culture mentality ✌️ 

When foods are completely off-limits, you actually give up control over your food choices… and you become more likely to overeat whatever your favorite “cheat food” is when you’ve been severely restricting what you are “allowed” to eat.

This is absolutely a practice that takes time, but if you can tune into your body and what it needs, you are able to eat intuitively and enjoy the foods you love, while still getting the results you want in your health journey. 

Today’s delicious recipe is an incredible Chocolate + Caramel + Peanut Butter No-Bake Superfood Cookie that is sure to be a new family favorite once you whip up a batch!

Ingredients

- 1 cup all-natural peanut butter

- 1 tsp pure caramel extract

- 1 cup dry quick-cooking rolled oats

- ½ cup honey

- 1 cup Chocolate Whey Shakeology

- 2 tbsp unsweetened shredded coconut

Instructions

1. Combine peanut butter, extract, oats, honey, and Shakeology in a medium bowl and mix with a spatula or clean hands.

2. Roll mixture into 24 balls (about 1 inch in size). Flatten each slightly so that it is shaped like a traditional cookie. 

3. Refrigerate for at least 1 hour before serving. 

You can store these in an airtight container in the fridge for up to 5 days.

Portion Fix Containers: ½ Yellow, 2 tsp.
2B Mindset Plate It: Enjoy as an occasional treat, be sure to track!

Balsamic + Mushroom Toast -> Give it a go!

You might not be a mushroom fan, but trust me when I say… balsamic vinegar might just change your mind with this breakfast! When you pair this Balsamic Mushroom Toast with a poached egg, it’s going to blow your mind!

Ingredients

• 1 tsp ghee

• 1 cup quartered cremini mushrooms

• 1 tbsp finely chopped shallot

• 1 tsp finely chopped thyme

• 1 dash sea salt

• 1 dash ground black pepper

• 2 tbsp balsamic vinegar

• 1 slice low-sodium sprouted wheat bread, toasted

Instructions

1. Heat the ghee in a large skillet over high heat.

2. Add the mushrooms and cook, stirring frequently, for 3 minutes. Reduce the heat to medium-low.

3. Add the shallot, thyme, salt, and pepper; cook, stirring frequently, for 1-2 minutes.

4. Add the balsamic vinegar and cook, stirring frequently, for 1-2 minutes. 

5. Top the toast with mushroom mixture.

This recipe makes 1 serving.
Portion Fix Containers: 1 Green, 1 Yellow, 1 tsp
2B Mindset Plate It: Makes a great FFC + bonus veggies for lunch.

Clam Chowder

Here is a classic favorite… modified to be healthy, but just as hearty! Are you a clam chowder fan? Instantly I’m taken back to my childhood with such fond memories of winter sledding days in the snow! yummm, time to eat!

Instructions

• 5 tsp olive oil, divided use

• 2 slices turkey bacon, chopped

• 1 medium onion, chopped

• 2 medium stalks celery, chopped

• 2 medium carrots, chopped

• 2 medium russet potatoes, peeled, cut into cubes

• 1½ tsp fresh thyme (or dried thyme leaves), finely chopped

• 1 tsp sea salt

• ½ tsp ground black pepper

• 1½ cups low-sodium organic vegetable broth 

• 1½ cups clam juice

• ¼ cup whole-wheat flour

• 1½ cups unsweetened almond milk

• 2 cups chopped clams  

Instructions

1. Heat 2 tsp oil in a medium saucepan over medium-high heat.

2. Add turkey bacon and onions; cook, stirring frequently, for 5-8 minutes, or until onions are translucent.

3. Add celery, carrots, potatoes, thyme, salt, and pepper. Cook, stirring frequently, for 5-6 minutes.

4. Add vegetable broth and clam juice and bring to a boil. Reduce heat to low and gently boil for 15 minutes.

5. Heat remaining 3 tsp oil in a medium saucepan over medium heat.

6. Add flour and cook, stirring frequently, for 2-3 minutes.

7. Add 1 cup of hot liquid from the medium saucepan; whisk until well-blended. Add this thickened mixture back to the saucepan. Cook, stirring frequently, for 3-5 minutes, or until thickened.

8. Add almond milk and clams. Cook, stirring frequently, for 3-5 minutes or until thickened.

Chocolate Hazelnut Smoothie Bowl

I don’t always have time to make a beautiful and delicious smoothie bowl during the week, but the weekend is the perfect time indulge in things like this Chocolate Hazelnut Smoothie Bowl!

Ingredients

• ¾ cup unsweetened almond milk

• 1 scoop Chocolate Whey (or Plant-Based Vegan) Shakeology

• 2 tbsp raw hazelnuts, chopped

• 1 cup ice

• 1½ tsp sesame seeds

• 1 tbsp dark chocolate, chopped

• 1 tsp shredded coconut

Instructions

1. Place almond milk, Shakeology, hazelnuts, and ice in the blender; cover and blend until smooth.

2. Place smoothie in a medium bowl and top with coconut, sesame seeds, and chocolate. Serve immediately!

You can also get creative with your toppings - how good would ½ a sliced banana be on this bowl?! Just make sure to keep track based on the nutrition plan you follow. If you do this, add 1P to your container count.

Portion Fix Containers: ½ Yellow, 1 Red, ½ Blue, 1 Orange, 1 tsp.
2B Mindset Plate It: Remove the tablespoon of dark chocolate and add some fruit to this recipe for a great breakfast.

I also wanted to quickly share the best way to save money on your Shakeo because sometimes people forget that your daily superfoods is not an addition to your diet; it’s a healthy replacement for things you’ve been eating! You don’t add Shakeology on top of all the stuff you buy + eat… you substitute your shake in place of unhealthier options!

So, you can save 25% off the price of your monthly Shakeology (and any other nutritionals you buy) just by joining our Preferred Customer program! You’re not coaching so it doesn’t affect your taxes, and you can even refer others who are inspired by what they see you doing! If you want more details, email me! Happy to see if it’s right for you!

Gingerbread Shakeology - It's not limited to Christmas time!

I’ll never tell you to skip your favorite holiday treats - but it’s also important to find balance because let me tell you, there are certain cookies this time of year that I could sit and eat 17… not a good look 😅

So, when you’re craving something sweet, but trying to be mindful of your meal plan, this Gingerbread Shakeology is great to mix up to capture all the flavors of the classic cookie!

Want even more gingerbread recipes? Check out my all time favorites!

Gingerbread Energy Balls

Gingerbread Protein Pancakes

Gingerbread Granola

Now, to the shake!

Ingredients

• 1 cup unsweetened almond milk

• 1 cup ice

• 1 scoop Chocolate Shakeology

• 1 tsp ground cinnamon

• ¾ tsp finely chopped fresh ginger (or ¼ tsp ground ginger)

• 1 tsp pure vanilla extract

Instructions

1. Place almond milk, ice, Shakeology, cinnamon, ginger, and extract in the blender; cover and blend until smooth.

Portion Fix Containers: 1 Red, 1 tsp.
2B Mindset Plate It: A great snack(tional) or enjoy as part of breakfast.

Pumpkin Spice Cake Pops - Perfect healthy Valentine's Day dessert!

Most days, I drink my shake and that’s how I get my daily dose of superfoods. But if you’re looking for a fun way to enjoy the flavors of the season… how amazing do these No-Bake Pumpkin Spice Cake Pops look?!

Ingredients

• 2 scoops Pumpkin Spice Plant-Based Vegan Shakeology

• 4 large Medjool dates, pitted

• ¼ cup almond flour

• ¼ cup unsweetened almond milk

• 6 lollipop sticks, popsicle sticks, or toothpicks

• ¼ cup semisweet chocolate chips

• 2 tsp coconut oil

Instructions

1. Combine Shakeology, dates, almond flour, and almond milk in a food processor; cover and pulse until fine crumbs form, scraping down sides as needed.

2. Shape mixture into six equal balls; insert a stick into the center of each, pressing the ball firmly around the stick. Set aside.

3. Add chocolate chips and coconut oil to a small microwave-safe bowl; microwave on high for 30 seconds. Stir, then microwave 30 seconds more if needed.

4. Dip each cake ball into chocolate mixture to coat. Place into a cake pop stand (you can easily make this by poking holes in the bottom of a kleenex box) or arrange on a plate lined with parchment paper. Refrigerate until chocolate hardens, about 15 minutes.

5. Transfer to an airtight container + refrigerate for up to 24 hours.

1 serving = 1 cake pop
Portion Fix Containers: 1 Yellow, 3 tsp.
2B Mindset Plate It: Enjoy as an occasional treat. Be sure to track!

Grapefruit + Cherry Shake!

Welcome to Superfood Sunday! I don’t know about you, but for me… sometimes I end up mixing up the same shake every single weekday. There’s nothing WRONG with that because if it’s not broke, why fix it, amiright?

But sometimes on the weekends I like to get creative and try something a little more adventurous ; I like to live on the WILD SIDE I guess you could say! ;)

Today, I challenge you to try a new smoothie recipe. I’m blending up this Grapefruit + Cherry Shake!

• 1 cup sparkling water, divided use

• ¼ cup 100% grapefruit juice, unsweetened

• 1 cup ice

• 1 scoop Vanilla (Vegan or Whey) Shakeology

• ½ medium orange, peeled

• ¼ cup frozen cherries

Instructions

1. Place ½ cup water, grapefruit juice, ice, Shakeology, orange, and cherries in a blender; cover + blend until smooth.

2. Add the remaining ½ cup of water; mix well + serve immediately.

I always blend for 1-1.5 minutes to give it the best texture. Experiment with how much ice + liquid you use to get the creaminess you desire. Share your tips below in the comments. I’m always up for learning more tricks!

Portion Fix Containers: 2 Purple, 1 Red
2B Mindset Plate It: This recipe makes a great breakfast.

Apple Butternut Squash Soup

I love a soup that can be made in big batches and stored in the freezer for busy weeknights… so, add this Apple Butternut Squash soup to your meal prep plan! And it’s so flavorful, you don’t even need toppings; but, if you’re in the mood to spice it up, you could try topping it with microgreens, red pepper flakes, pumpkin seeds, or a dollop of plain yogurt!

Ingredients

• 4 lbs butternut squash, cut in half lengthwise, seeds discarded

• 2 tbsp olive oil

• 1 medium red onion, chopped

• 5 medium Granny Smith apples, peeled, chopped

• 4 cups low-sodium organic chicken broth

• 1 thin slice fresh ginger, peeled, finely chopped

• ¼ tsp ground nutmeg

• 1 cup reduced-fat (2%) milk

• 1 tsp sea salt

• 1 tsp ground white pepper

Instructions

1. Preheat the oven to 400°F.

2. Place squash halves on a baking pan cut sides up. Cover with foil and bake for 45 to 50 minutes, or until tender. Set aside.

3. While squash is baking, heat oil in a large saucepan over medium-high heat.

4. Add onion and cook, stirring frequently, for 3-4 minutes or until tender.

5. Add apples, broth, ginger, and nutmeg; bring to a boil. Reduce heat to medium-low and cook, stirring occasionally, for 10 minutes or until apples are tender. Remove from heat and set aside.

6. Place the apple mixture in the blender, in 2 or more batches as necessary. Cover with the lid and kitchen towel and blend until smooth. Return the apple mixture to the saucepan and set aside.

7. Scoop out squash flesh and place the squash with milk in the blender, in 2 or more batches as necessary. Cover with the lid and a kitchen towel; blend until smooth.

8. Place squash in the saucepan with apple mixture, salt, and pepper. Bring to a gentle boil over low heat, stirring frequently. Remove from heat right away. 

9. Ladle into 8 serving bowls.

Portion Fix Containers: 3 Green, 1 Purple, 1½ tsp 
2B Mindset Plate It: A great FFC as part of lunch.

Tomato Soup

It’s Wednesday and time for some warm and wholesome soup recipes that can be added to your weekly meal planning 🍲  Try this soup recipe to warm up your family on cold weeknights! Meal prep tip —> make a big batch of soup and then freeze smaller portions, or even individual servings, for when you need a quick lunch or dinner for the family, or just yourself!

Ingredients

• 1 tbsp olive oil

• ½ medium onion, chopped

• 5 medium tomatoes, chopped

• 2 cups low-sodium organic chicken broth (or veggie broth)

• 1 tsp lemon pepper, to taste

Instructions

1. Heat oil in a large saucepan over medium-high heat.

2. Add onion; cook, stirring frequently, for 3-4 minutes, or until onion is soft.

3. Add tomatoes; cook, stirring frequently, for 2-3 minutes, or until tomatoes are soft.

4. Add broth and bring to a boil. Reduce the heat to low and gently boil for 15 minutes.

5. Place soup and lemon pepper in a blender or food processor, in 2 or more batches if necessary. Cover with the lid and a kitchen towel; blend until smooth.

6. Portion into 4 serving bowls.

Obviously tomato soup is best served with grilled cheese!! I like this one!

This recipe makes 4 servings.

Ultimate Portion Fix Containers: 1 Green, ½ Yellow, 1 tsp.

2B Mindset Plate It: A great veggie as part of lunch or dinner.

Turkey Ramen - UMMM yessss, please!

Let’s uplevel the college dorm fav with this homemade Turkey Ramen.

Ingredients

• 1 tsp extra-virgin organic coconut oil

• 1 cup shredded carrots

• 4 cloves garlic, chopped

• 4 cups low-sodium organic chicken (or veggie) broth, hot

• 2 tbsp reduced-sodium soy sauce

• 1 tbsp red miso paste

• 1 tbsp + 1 tsp fresh ginger, finely chopped

• 2 cups cooked ramen noodles (whole-grain, if possible)

• 1 cup shiitake mushrooms, thinly sliced

• 1 cup bok choy, coarsely chopped

• 1 cup Napa cabbage, thinly sliced

• 2¼ cups turkey breast, shredded and roasted (approximately 12 oz)

• 1 tsp sesame oil

• 2 hard boiled eggs, large, cut in half

• 2 green onions, thinly sliced (for garnish)

Instructions

1. Heat coconut oil in a large skillet over medium heat.

2. Add carrots and garlic and cook, stirring frequently, for 1-2 minutes. Set aside.

3. Combine broth, soy sauce, miso paste, and ginger in a large measuring cup; whisk to blend and set aside.

4. Divide noodles evenly between 4 serving bowls. Top evenly with carrot mixture, mushrooms, bok choy, cabbage, and turkey. 

5. Top evenly with broth mixture. Drizzle evenly with sesame oil.

6. Top each bowl with half an egg and sprinkle with green onions + serve!

Portion Fix Containers: 1 Green, 1 Red, 1 Yellow, 1 tsp
2B Mindset Plate It: Add a side salad or more veggies to make a great lunch.

Vegetable Soup

Let’s warm up with some hearty veggie soup! Feel free to substitute any veggie you have in the fridge! We don’t want to create unnecessary trips to the grocery store, nor waste any food. I try to switch a red for a red (like tomatoes for red peppers) and greens for greens (like spinach, kale, arugula, broccoli, green beans, for each other)

Ingredients

• 1 tbsp olive oil

• 1 medium onion, chopped

• 2 medium carrots, sliced

• 2 cloves garlic, chopped

• 1 cup white corn kernels

• 1 (14.5 oz) can diced tomatoes, no salt added

• 3 cups low-sodium organic vegetable broth

• 1 tsp dried ground thyme

• 2 bay leaves

• 1 cup broccoli florets (or cauliflower florets)

• 2 medium red or white potatoes, cut into ¾ - inch cubes

• 1 medium yellow squash, cut into ¾ - inch cubes

• 1 cup medium zucchini, cut into ¾ - inch cubes

Instructions

1. Heat oil in a large stockpot over medium-high heat.

2. Add onion and carrots; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.

3. Add garlic; cook, stirring frequently, for 1 minute.

4. Add corn, tomatoes, broth, thyme, and bay leaves. Bring to a boil. Reduce the heat to medium-low; cook, stirring occasionally, for 10 minutes.

5. Add broccoli and potatoes; cook, stirring occasionally, for 5 to 6 minutes.

6. Add squash and zucchini; cook, stirring occasionally, for 5 to 6 minutes.

Ham and Cheese Toastie

Sometimes, we think healthy eating is complicated or that we need to make these elaborate recipes for our meal plans. I want to make those ideas toast… by sharing simple, delicious toast recipes with you this month. Let’s get to it with this Ham + Cheese toast… but let’s elevate it with some amazing cheese and the most nutritious choices when it comes to ingredients!

Ingredients

• 1 large egg

• 1 slice low-sodium sprouted wheat bread, toasted

• 3 slices of ham, nitrite-free + minimally processed

• ¼ cup Gruyere cheese 

• Chopped fresh chives (optional garnish)

Instructions

1. Preheat broiler on high.

2. Heat a nonstick skillet, lightly coated with spray, over medium-low heat. 

3. Break the egg into the skillet and cook for 2-3 minutes (or until white is firm and yolk begins to set). Turn with a spatula and cook for 1 more minute (or until the egg reaches your doneness preference).

4. Top toast with ham, fried egg, and cheese. Place the toast under the broiler for 3-5 minutes - make sure to monitor it!

5. Garnish with chives and enjoy!

This recipe makes 1 serving.
Portion Fix Containers: 1 Red, 1 Yellow, 1 Blue
2B Mindset Plate It: This recipe makes a great breakfast

Fill your freezer!

Meal prep doesn’t have to be a chore. Let me help you make things easier by filling your freezer with great food choices!

Click the image or download the file here.