Archive for healthy eats – Page 2

Sweet Potato Fritters

1/4 cup unsalted butter, melted (or vegan butter)Fritters 4

1 large egg

2 teaspoons Old Bay seasoning ( or Mrs. Dash Southwest Chipotle)

1/2 teaspoon salt, or to taste

1/2 teaspoon black pepper, or to taste

2 tablespoons gluten free all-purpose flour (or almond, oat flour blend)

3 cups grated sweet potato (1 large sweet potato, peeled and grated)

2 cups grated zucchini (1 large or 2 small zucchini)


~ Preheat oven to 375.

~ Line two baking trays with parchment paper & spray with coconut oil or cooking spray, These will stick badly if you don’t spray your pan.

~ Melt the butter in the microwave, about 1 minute on high power. (Cover with a paper towel… or else!)

~ Add the egg to the butter and beat with a fork to combine.

~ Combine Old Bay seasoning, salt, pepper, flour stir & add to egg mixture.

~ Add the sweet potato, zucchini, and toss to combine.

~ Mixture will be loose & soggy. Use a 1/2-cup measuring cup to form fritters on the baking trays. I placed the mixture into loosely packed circular shapes on the baking trays.

~ Bake fritters for 10 minutes at 375 push the excess liquid back into a fritter using a spatula.

~ Lower oven temperature to 350 bake for about 15 minutes. Carefully flip fritters over (they will be delicate. I used two serving spoons to scoop-and-flip without breaking them.

~ Fritters will be browned but soft when done. Allow them to cool & firm for at least 10 minutes before moving or serving them!

Fritters 3Fritters 2

Roasted Acorn Squash

Nothing says fall like the smell of acorn squash roasting in the oven. This is such a tasty & easy dish. Plus it is so fragrant. It fills up my whole house.

1 cup only has 56 calories… YUM!

1 Acorn Squash

2 tbsps Olive Oil

Salt & Pepper

Garlic Powder

Grated Parmesan Cheese

Preheat oven to 400 degrees.

Place sliced acorn squash on a large lined cookie sheet. Coat one side with olive oil, garlic powder, salt, pepper & parmesan cheese. Turn over & repeat on other side.   Roast at 400 degree for 25 minutes, or until the acorn squash is tender.


Turkey Spice Bowl


This is not a spicey hot dish…. this is a spice flavorful dish!

1 Spaghetti Squash

1 lb Ground Turkey

1 Can Black Beans

1 Jar Marinara sauce


In the Bowl…..

½ Cup Spaghetti Squash

½ Cup Ground Turkey

2 Tbsps Black Beans

2 Tbsps Marinara Sauce

1 Tbsp Sour Cream


To make the ground TurkeySpice Bowl 2

1 Onion Chopped

1 Tbsp Coconut Oil

1 Tbsp Tumeric

1 Tbsp Coriander

1 Tbsp Cumin

½ Tbsp Ginger

Preheat Oven to 425. Cut a slit in the spaghetti squash. Place on a baking sheet & cook for 45 minutes. When done, cut in half & scoop out the seeds in the middle. Then use a fork to scrape out the meat of the squash…. this makes it spaghetti.

In large skillet saute onion in coconut oil over medium high heat until onions slightly brown. Add the turkey & all spices, simmer until browned.

Heat the black beans in a saucepan on low.

In a serving bowl add the spaghetti squash, browned turkey, black beans, marinara sauce then top with sour cream. This dish is ready to serve. YUM!


*** If you prepare all ingredients on your food preparation day you can grab this out of the fridge at any point & heat in the microwave for 30 seconds.

*** Store the cooked turkey, cooked spaghetti squash & black beans all in separate containers until you’re ready to eat.


Taco Soup

1 Rotisserie Chicken

1 Beer

1 Packet Dry Ranch Dressing

2 Cans Diced Tomatoes

1 Can Mexican Corn

1 Can Dark Kidney Beans

1 Can Light Kidney Beans

1 Can Chili Beans

1 Can Navy Beans

1 Can Red Beans


Mix all ingredients in a deep sauce pan & simmer on low for 45 minutes.

*** Pull apart chicken & dice in small chunks

*** Do not drain the beans

*** The longer you cook this the better it is

*** If you need more feel free to double the recipe

*** You can change up the beans based on your taste buds

*** You can serve with sour cream, cheese & tortilla chips on the side

*** You can sub chicken for ground turkey or beef

This is a very versatile dish that will keep all week. You can also freeze it & save for later.


Teriyaki Salmon Bites

Peanut Butter Fudge Pops


1 packages light cream cheese, softened

1 loaves white sandwich bread

1 English cucumbers

1/4 cup chopped fresh dill

1 cups diced spring onion

1 tablespoons Worcestershire sauce

Salt & pepper to taste

I did these a little different than the traditional Tea Sandwiches you’re used to. I chose to chop & mix all the ingredients together to save time

1. Let the cream cheese soften.

2. Using the food processor finely dice some all, of your green herbs & veggies. This will keep the water from the cucumbers contained, which is an added bonus in making the cream cheese mixture more spreadable on the white bread.

3. In a large mixing bowl, add your diced greens, the Worcestershire sauce, salt, pepper & the softened cream cheese. Add a little water if necessary until the consistency is soft, creamy, and easy to spread (not too thin, otherwise it will soak through the bread).

4. Lay out slices of white bread, add a dollop of the mixture (about 3 tbsp per slice) to each slice. Spread to the edges in a thin layer & combine to make one sandwich.

Chill in the fridge until just before serving. Slice off crusts with an extremely sharp knife, cut in half & then half again to make four mini sandwiches.


Cucumbers Tea Sandwiches 3











Cucumbers Tea Sandwiches 2





Crunchy Coconut Fingers. Peach Mustard Dipping Sauce

1 Whole chicken Breast – Cut into tenders

1 13.5 oz can Coconut milk

1 1/4 cups unsweetened, shredded coconut

1/4 cup panko bread crumbs

1/4 cup Coconut Flour

1 tsp salt

1 tso pepper

Dipping Sauce

1/4 cup dijon mustard

1/4 cup honey

1 ripe peach, peeled and chopped      20140608_150331


1. Place chicken tenders in a baking dish, sprinkle with salt & pepper. Cover with coconut milk. Refrigerate for 1-2 hours.

2. Preheat oven to 450 degrees͒ . Line a baking sheet with aluminum foil. Place a wire rack on top. Spray the rack with nonstick coconut spray.

3. In a large bowl, combine coconut, coconut flour, panko, salt & pepper. Stir well.

4. Remove dish with chicken from the fridge. It should have a thick coating of coconut milk on it. Dredge each strip in the coconut mixture to coat. Place the chicken on the well-greased wire rack and repeat until finished.

5. Spray the tenders with a spritz of coconut oil spray. Bake for 15 minutes, then gently flip, spray the other side & bake for 15 minutes more. Until golden & crispy.

Dipping Sauce Instructions.

1. While the chicken bakes….., Make the Dipping Sauce! YUMM!!!!

2. Cut peaches into small chunks. (You can leave the skin on if you choose). Place peach chunks into blender or food processor until pureed. In a bowl, whisk together honey, dijon mustard & pureed peach. Serve on the side!

Peach Mustard Dipping Sauce


Inspiration came from…..

Roasted Cauliflower

Bake at 350 for 10 – 15

1 Head Cauliflower
¼ Cup Extra Virgin Olive Oil
1 Tbsp Smoked Paprika, Garlic Powder, Onion Powder
Salt & Pepper to taste

Cut cauliflower into florets. Toss all ingredients in a bowl until well coated. Place on greased baking sheet. Bake at 350 for 10 – 15 minutes until desired tenderness.

Oatmeal Muffins

Bake 350͒  25 Minutes


5 Cups Old Fashioned Oats (Gluten Free)

1 Cup unsweetened Applesauce

½ Cup Honey

2 ½ Cups Coconut Milk (May use milk of your choice)

2 Eggs

1 tsp Salt

2 tsp Vanilla Extract

3 tsp Baking Powder

2 tbsp Ground Cinnamon

⅔ Cup Almond Slivers

Line two muffin tins with baking cups & coat with coconut cooking spray.

Mix all dry ingredients together. In a separate bowl mix all the wet ingredients.

Then combine all. Batter is very runny. Fill baking cups to the top. They will not boil over.


Additional Ingredient Options…..

Chocolate Chips

Butterscotch Chips

Apple Chunks



Your imagination is the limit on this one. These will keep for 5 – 7 days in the refrigerator.