My #1 Mom Hack for a Healthy Dinner

A massive headache took me out yesterday, and I was in no shape to make dinner or prepare anything…so take out it was!

As a Certified Nutritionist eating healthy is my thing, I love it, it makes me feel good, and keeps me healthy and energized so I can keep up with B…so I wasn’t about to sacrifice all of that just for a night of take out.

Luckily, a few months ago I discovered Crisp & Green which offers healthy salad bowls, warm bowls and smoothies! Literally all of my favorite things and makes life so much easier for me.

What can I say it has quickly become my #1 mom hack.

So last night we ran over to Crisp & Green to pick up an easy and healthy dinner!

My husband loves the fiesta bowl and I made my own bowl last night. We were able to have dinner with B, stay on track with our goals and bonus no dishes! I think this may need to be a weekly thing…

If you’ve tried Crisp & Green comment below and let me know what your favorite bowl is!?!

3 of My Favorite Holiday Recipes

Sharing 3 of my favorite holiday recipes with you today!

Cinnamon Mashed Sweet Potatoes

Lemon Brussels Sprouts with. Bacon and Sage

Flourless Peanut Butter Cookies

Enjoy!! Happy Holidays! xxx

How to make easy Japanese soup recipe

My client shared this recipe with me years ago, and it’s still one of my favorites!

I have made a few modifications to make it Lean and Green Body® approved…but let me tell you it is still packed full of flavor and nutrients! This recipe is perfect for winter months, but is light enough to enjoy in the summer as well.

This is sure to be a crowd pleaser for the whole family!

Japanese Soup Recipe

Ingredients

 64 oz. of low sodium chicken broth, plus 32 oz. water (less or more to taste)

1-2 TBSP Bragg’s liquid aminos

1-2 inches of fresh ginger (or to taste)

1 can of sliced water chestnuts

1 package of fresh of Shitaki mushrooms

1/4 cup of sliced green onions (only the green part)

2-3 handfuls of spinach or bok choy

Mini wontons (optional, avoid if making soup gluten free)

Directions:

Bring broth, liquid aminos and ginger to boil. 

Add water chestnuts and green onions and simmer for about 5-10 min.

Add shiitake mushrooms, wait approximately 2-3 minutes and add dumplings if you are using them.

Add spinach or bok choy (if using bok choy you will need to cook a little longer).

Allow everything to simmer together on low/simmer for approximately 10-15 minutes.

Enjoy!

3 Ways to eat healthier this holiday season

The holidays are undoubtably a time of indulgence. With numerous holiday parties, cookies in the break room, and family gatherings you are bound to indulge and get a bit off track during the holiday season. Here are three ways you can stay on track and still enjoy the holidays!

I’m going to share 3 ways in which you can eat healthier this holiday season (and still have fun!)

1. 80/20 Rule - I preach about this all the time, but in case you need a reminder…if you eat perfect for YOU 80% of the time, you have 20% to play with. That 20% could include a glass of wine, a Christmas cookie, dark chocolate etc…but keep it at 20%.

2. Start your day with the Lean and Green Body® Triple Play - starting your morning with this simple yet effective routine will help you to make healthier choices as the day progresses.

3. Hydrate! Drink 80+ oz of water each day…and remember to have an extra glass for each caffeinated beverage or alcoholic beverage you have!

How to Make Spaghetti Squash

Spaghetti Squash

Ingredients:

1 medium to large spaghetti squash

3 tablespoons of extra virgin olive oil

2 tablespoons toasted pine nuts [ warm in a pan until golden ]

3 tablespoons Italian parmesan cheese (optional)

1 tablespoon shredded fresh basil

1/2 Meyer lemon

Sea salt and pepper to taste

Directions:

Fill a large pot with water. Add a dash of salt to water.

Cut squash in half with a serrated knife and remove seed portion. Add to water. 

Boil and cook until fork tender (about an hour)

Check the squash frequently. Allow to cool enough to handle. 

Use a fork going to lengthwise, scrape entire squash until you’re left with just the skin. Discard skin. 

While still warm, add cheese and salt/pepper and toss. 

Warm in a sauté pan on the stove top. 

Cook pine nuts stove top on low heat for seven minutes. 

Add nuts, a dash more cheese & fresh basil on top of spaghetti squash.

Squeeze lemon.

How to Make all of my Favorite Fall Recipes!

Fall is here and I am sharing a few of my favorite Fall recipes.

Golden Summer Squash & Corn Soup

Soup season is here, and this one is a super cozy one perfect for October.

Click here for the full recipe!

Fall Chili Recipe

A favorite for football Sunday and chilly Fall evenings.

Click here for the full recipe.

Roasted Sweet Potatoes

One of my husband’s absolute favorite dishes!

Click here for the full recipe.

Vegetarian Warm Quinoa Salad

This is the perfect dish to help you meal prep through the week. Enjoy for dinner with your family, and then take leftovers for lunch! Not a vegetarian no problem, add some grilled chicken for some extra protein.

Click here for the full recipe.

Mashed Cinnamon Sweet Potatoes

The perfect addition to any holiday meal or family dinner.

Click here for the full recipe.

4 Ingredient Vegan Power Bowl

I get a ton of questions about vegan meals and I thought it would be the perfect time to share one of my favorite vegan power bowls with you!

This has quickly become one of my favorite recipes, and recently I find myself eating it several times per week.

The combination of the different textures and tastes really does it for me!

Lean and Green Body® 4 Ingredient Vegan Power Bowl

Ingredients:

organic chickpeas (roast them using my recipe HERE)

organic spinach

organic mushrooms

organic quinoa

Directions:

cook quinoa as per directions on box/bag

steam spinach and mushrooms together (I like to use a little bone broth for extra protein and collagen)

create bowl…add quinoa first, layer with steamed spinach and mushrooms, top with roasted chickpeas

This dish is packed with fiber, protein and greens and is sure to keep you full and energized for several hours.

My recipe is super simple…and typically create leftovers…so you can eat healthy for days to come!

Enjoy!

The BEST Vegan Cheese

Let me start by saying I am by no means a vegan. In fact I hate all the nutritional labels - unless of course they are food allergy related. That being said I avoid dairy for several reason, and in fact I had my last sip of dairy milk when I was 18…let’s just say that was severallll years ago.

Vegan cheese has been around for awhile, but 10+ years ago it was all soy based and gluten filled. Now there are so many options for us dairy free peeps…and super tasty ones too! Over the past few years I have tried a ton of vegan cheese - research ;) - someone had to do it! lol

Well friends, I think I found it!

After lots of research I have found the best vegan cheese. It tastes so similar to dairy cheese, it melts, and it comes in a variety of cheesy options!

Violife is 100% vegan, dairy free, soy free, and gluten free! It comes in everything from cream cheese, to provolone slices, to mozzarella shredded cheese, a parmesan block and even a cheddar block - all vegan!

This post is in no way sponsored by Violife … I wish! I honesty just wanted to share this with all of you!

I get a ton of questions about vegan cheese…or a cheese alternative that is safe for people with food allergies, and I’ve found it!

Just because I love this option, does not mean that you can eat it everyday - I mean it’s not an apple!

Everything in moderation.

But now my vegan and dairy free friends have an actual option that not only tastes good but acts like real cheese. (imagine melty vegan cheese on your pizza!)

Have you tried this brand? If so let me know your thoughts!

Roasted Broccoli Recipe

As you know I LOVE everything green, and broccoli is no exception! We eat broccoli several times a week in my house, and one of our favorite ways to eat it is roasted.

I thought it would be fun to share a recipe we make weekly in my house!

Roasted Broccoli

Ingredients:

Organic Broccoli

Avocado Oil (or Coconut Oil)

Salt & Pepper

Directions:

Pre-heat oven to 425°

Wash and trim broccoli

Lightly sprinkle oil over broccoli, and then sprinkle with salt and pepper to taste.

Massage it all together, so each piece is coated.

Bake for 20-25 minutes for until tender and slightly crispy.

Enjoy!

4 Ways to Eat More Raspberries

Last month I wrote a blog post 7 Reasons to Eat More Raspberries and I thought it would be fun to show you how you can do this every week!

I absolutely love raspberries, they are nutrient dense, high in fiber, and so sweet.

They really are nature’s candy!

Here are 4 ways you can add raspberries into your diet starting today!

Add raspberries to your smoothie (1/4 Cup) or sprinkle a few on top of your oatmeal in the morning.

Add a mini dark chocolate kiss inside each raspberry for a fun dessert!

Have 1/4 Cup of raspberries with a few nuts as an afternoon pick me up.

Add raspberries to your salad; they will not only add color but they will also add a fresh pop to an otherwise boring salad.

What’s your favorite way to eat raspberries??

7 Reasons to Eat More Raspberries

Raspberries are a tiny fruit with big benefits!

One cup of raspberries has 64 calories, 15 grams of carbohydrates and 8 grams of fiber. 

These little berries are a fun fruit for all ages, kids love to put them on their fingers and eat them off one by one, and adults love to add some color and tang to their meals.

Here are 7 reasons to add raspberries into your diet this week!

Raspberries are an excellent source of vitamin C - think immune boosting and skin health! Vitamin C helps to stimulate collagen production and healthy skin…sign me up.

These little berries are incredibly nutrient dense, they are high in manganese, vitamin K, vitamin A, thiamine, riboflavin, zinc and calcium. Providing you with so many essential nutrients, vitamins and minerals in just 1 cup.

Raspberries can help you reach and maintain a healthy weight. They are the perfect snack or addition to your favorite meal - recipes and meal ideas coming in May!

This fruit is a powerful food for heart health. The anthocyanins in raspberries have been found to lower inflammation and protect the heart. It’s no coincidence that these berries are red..wink wink ;)

As I mentioned earlier raspberries are high in fiber, with a surprising 8 grams of fiber per one cup! This fiber will help to keep cholesterol levels down; high fiber is great for reducing LDL and total cholesterol levels.

Raspberries help to prevent diabetes, and can help to lower the amount of insulin needed to manage blood sugar in some patients.

These powerful berries fight oxidative stress and damage, which can help to prevent disease and illness in the body.

Would love to hear how you add these little powerhouse berries to your diet, comment below and let me know! xx

Lean and Green Body® Pancakes!!

One of my goals for 2021 is to bake more. I have some serious food allergies and it makes it tough to enjoy foods that I once did. So it is my goal to make these foods from scratch - leave out all food allergens - and put my own Lean and Green Body® spin on it!

Over the weekend I made Lean and Green Body® Pancakes!

The pancakes are free from gluten, dairy, soy, tapioca, eggs, gums and fillers…they only contain a few simple ingredients!

Ingredients:

1 cup all purpose gluten free flour

1 TBSP organic raw coconut sugar

2 tsp baking powder

1/2 tsp salt

1 cup organic almond milk (or milk of choice!)

1 “Neat Egg”

3 TBSP organic vegan butter or oil

2 scoops of Vital Proteins Collagen

Splash of organic vanilla extract

Directions:

Mix all ingredients together and let batter sit for 4 minutes

After 4 minutes, scoop batter into ceramic fry pan and begin making pancakes! You may make the pancakes as big or as small as you like. I like to add a sprinkle of cinnamon onto the raw pancakes in the pan. Cinnamon is great to help balance blood sugar levels. Flip pancakes halfway through cooking process, you will notice they will turn a golden brown when ready to flip.

In order to make these pancakes high fiber I would recommend topping them with chia seeds and hemp seeds. This will add approximately 14 grams of protein per serving!

You can then top with any pancake topping you like!

I enjoy adding fresh fruit and a drizzle or organic pure maples syrup.

You could make it super fun and add chia seed whipped cream!

I can’t wait for you to try these out at home and let me know what your think!

This was my first try and I can’t wait to begin testing out more recipes in the near future.

L-Arginine…what is it and are you getting enough??

L-Arginine is an amino acid our body makes naturally, and is used in the body to make proteins.This amino acid is used to help synthesize nitric oxide which is essential for the contraction and expansion of our blood vessels - our blood vessels carry blood to the heart (veins) and away from the heart (arteries). It’s essential that the contraction and expansion of the blood vessels happens correctly in order to provide enough blood to the heart and other areas of the body, but also to maintain a healthy blood pressure. By maintaining a healthy blood pressure we are helping to keep our heart healthy and not over tax it. L-Arginine helps to improve heart performance, and even though we should get enough L-Arginine in our diet some individuals may need to supplement to due a variety of factors like oxidative stress, heart disease or kidney disease to name a few.

Healthy levels of L-Arginine, and perhaps even supplementation, have been shown to help treat angina, coronary artery disease and clogged arteries. L-Arginine can reduce chest pain and improve quality of life. Many of us consume in our daily diet through foods like red meat, chicken, turkey, fish, beans, dairy, and leafy greens. Even if you are vegetarian or vegan you will still consume L-Arginine through leafy greens, pumpkin seeds, peanuts and soybeans. Two foods with high amount of L-Arginine, even medicinal levels, are pumpkins seeds and spirulina. Pumpkins seeds are a great addition to a smoothie bowl, oatmeal, or even your salad; and spirulina can be added to your smoothie or juice, or even taken in pill supplementation form.

I would recommend taking a peak at your own diet and make sure you are eating enough foods that contain high amounts of L-Arginine to keep your heart strong and healthy!

Bacon Wrapped Jalapeño’s

My husband absolutely loves jalapeño’s and bacon, to him these are the perfect pair!

I thought it was only fitting to create a Lean and Green Body® approved recipe that includes his perfect pair.

Bacon Wrapped Jalapeño’s

Ingredients:

Organic jalapeño’s (we get our at the farmer’s market!)

Bacon (I love organic turkey bacon)

Cheese (we use vegan cheese)

So freaking simple! Only 3 ingredients and so much flavor.

Directions:

Be sure to wash the jalapeño’s, cut in half and remove the stems and the seeds.

Place your choice of cheese (softer is better…goat cheese, cream cheese..etc) inside the middle of the jalapeño.

Cut bacon in half and wrap around the jalapeño.

Use a toothpick to secure everything together.

Place on hot grill (medium grill heat) and cook for approximately 15 minutes (or until bacon is fully cooked).

Once bacon is cooked, remove and enjoy!

These are the perfect little snack for Sunday football or your next virtual haps hour!

We made ours a bit healthier by using turkey bacon and vegan cheese…but feel free to mix it up and use what works best for you! I can’t wait to see how they come out.

Morning Oatmeal Recipe

As the weather cools off I find myself craving oatmeal most mornings now. Even though I am in South Florida, and my idea of “cooling off” is probably very different than yours. We are no longer seeing high 80’s daily, and I take this as a win. Fall is finally arrived. Bring on the chunky sweaters and the oatmeal, I’m here for it.

Lately I have been loving this new blended oatmeal from Trader Joe’s that is gluten free. It’s packed with oats, flax seeds, chia seeds, quinoa, and amaranth. This high fiber and high protein blend is loaded with nutrients and is super anti-inflammatory, I can’t think of a better way to start the day!

I have always blended my oatmeal with almond milk vs water, seems creamier and heartier to me. My favorite almond milk to use is MALK, it’s super clean and has minimal ingredients. If you aren’t going to make it yourself, this is the next best thing.

I love topping my oatmeal with fresh berries, cinnamon and pumpkin seeds for added nutrients and a crunch factor!

The high fiber and high protein in this recipe keep me full for hours, and the cinnamon keeps my blood sugar levels steady. This is an excellent way to start the day!

Has oatmeal season arrived at your house?? What are your favorite toppings?

Grilled Shrimp Skewers

We are big fans of summer…although, let’s be honest it’s sunny everyday down here! We have been taking full advantage of the sun and utilizing our new lanai and outdoor space. We purchased a weber grill on July 4th and have been using it a ton.

Today I’m sharing one of our favorite recipes with all of you!

…I’m going to let you in on a little secret, it’s super easy!

Grilled Shrimp Skewers

Ingredients:

Wild Caught Raw Shrimp

1 Medium Organic Orange Pepper

1 Medium Organic Green Pepper

1 Large Organic Sweet Onion

Coconut Oil Cooking Spray

Pink Himalyean Sea Salt & Black Pepper (to taste)

Wooden Skewers

Directions:

Thaw shrimp if frozen. 

Heat up the grill between 350°-450°

(please follow proper safety measures when grilling)

Take your skewers and place raw shrimp, peppers and onion on the skewer. 

Alternating the ingredients. 

Place raw skewers on large serving plate. 

Spray all skewers with coconut oil spray (both sides) and season with salt and pepper to your liking. 

Then place skewers onto the hot grill. 

Cook shrimp skewers until shrimp has been throughly cooked through, approximately 7 minutes. Be sure to flip the skewers (with tongs) halfway through. 

You will know that shrimp is cooked when it become pink on the outside and white on the inside. Shrimp become very tough when overcooked. 

Once fully cooked remove from the grill and serve!

Be sure to turn off your grill once complete.

Enjoy!

Paella!

My husband and I love to spend time together cooking and experimenting with new recipes. We first tried out this paella recipe over my birthday in April, and have made it several time since… fine tuning it to our liking each time. Today I am sharing the recipe with you!

Ingredients:

2 tablespoons olive oil

1 TBSP paprika

2 tsp dried oregano

Salt and pepper to taste (approx. a pinch of each)

2 pounds of chicken thighs - wash, trim and cut into 2 inch pieces

4 TBSP of grapeseed or avocado oil (divided up)

3 cloves of garlic, dice and crush

1 TBSP crushed red pepper flakes (less depending on how much spice you like)

1 pinch of saffron threads

1 bay leaf

1/2 bunch (1/2 bag) of flat leaf parsley, finely chopped

1 quart (32oz) low sodium chicken broth OR bone broth

2 cups of uncooked white rice (brown rice is a healthier substitute)

1 sweet onion, diced

2 lemons, zested

1 red bell pepper, chopped

1 pound chorizo sausage (casings removed and crumbled

• we use vegan chorizo from Trader Joe’s and it’s incredible, highly recommend this substitute 

1 pound of shrimp, peeled and deveined

• we have used the seafood blend from Trader Joe’s as a substitute for this previously and it’s another great alternative

Directions:

1. In a medium bowl, mix together 2 tablespoons oil, paprika, oregano, and salt and pepper. Stir in your chicken pieces and coat with seasoning. Cover and place in refrigerator.

2. Heat 2 tablespoons oil in a large skillet over medium heat. Stir in garlic, red pepper flakes, and rice. Continue cooking and stirring to coat all the rice with oil, about 3 minutes. Add saffron threads, bay leaf, parsley, chicken broth, and lemon zest. Bring to a boil, cover, and reduce heat to medium low. Simmer 20 minutes.

3.  Meanwhile, heat 2 tablespoons oil in a separate skillet over medium heat. Stir in marinated chicken and onion; cook 5 minutes. Stir in bell pepper and chorizo; cook 5 minutes. Stir in shrimp; cook, turning the shrimp, until both sides are pink. *always make sure your chicken is cooked to an internal temp of 165°

4. Spread rice onto your serving tray or bowl. Add meat and seafood blend to the top.

recipe modified from allrecipes.com paella recipe

Putting Together the Perfect Lunch

Lunch can sometimes be the most difficult meal to put together since we are typically out and about. Here are some fool proof ways to make the most out of your lunch! These rules apply for bringing your lunch or dining out.

PROTEIN: 4 oz for women and 6 oz for men (on average)

FAT: think healthy fat … avocado, olive oil, salmon

FIBER: avocado, chia seeds, flax seeds

GREENS: salads… pick any green you like!

Some meal options ….

• Large green salad with 1/2 avocado, chicken, and olive oil and lemon as your dressing

• Salmon, 1 cup of spinach, 1 avocado, and 1 cup of rice
  

Putting these meals together should be FUN!

Mix and match … there are seriously endless options! Find the foods you love, and mix and match so that you have 1 food item from each category.

Putting your meals together this way will keep you full longer, and help you reach your goals faster. Whether you are looking to gain weight, lose weight, add muscle tone or lower your blood sugar there is a combination that is perfect for YOU!

Need more advice on how much of each category to add to your meal? Reach out to our Holistic Nutritionist Jennifer Khosla at jennifer@leanandgreenbody.com

How to Make my Crowd Favorite Roasted Sweet Potatoes

Roasted sweet potatoes are a family favorite recipe in my house! My husband requests them at least once a week. They are a healthy alternative to french fries, white potatoes, or other starches because they are packed with nutrients! Hope you enjoy!

Ingredients

• 3 medium sweet potatoes

• 3 tablespoons olive oil

• 4 large garlic cloves, minced

• 1/2 teaspoon of pink Himalayan sea salt

• 1/2 teaspoon of cayenne pepper

Directions

1. Preheat oven to 425 degrees F

2. Wash and peel sweet potatoes

3. Cut sweet potatoes into 1 1/2-inch thick rounds

4. In a large bowl combine the sweet potatoes, olive oil, garlic, sea salt and cayenne pepper

5. Toss ingredients together, make sure each potato is covered in oil

6. Spray thin layer of coconut oil on baking sheet, place sweet potatoes on baking sheet (single layer)

7. Place in oven on middle rack, and bake for 30 minutes.

8. Enjoy!