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Carrot Cake Bites

Ingredients 1/2 cup Coconut Flour 1/2 cup Vanilla Protein Powder 1 tsp Cinnamon 1/4 tsp Nutmeg 1/4 tsp Sea Salt 1/4 cup Maple Syrup 1/2 tsp Vanilla Extract (alcohol-free) 1/4 cup Coconut Oil (melted) 3/4 cup Unsweetened Shredded Coconut (divided) 1 cup Grated Carrot Directions In a bowl, add the coconut flour, protein powder, cinnamon, […]

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Mango Shrimp Skewers

Ingredients 8 Barbecue Skewers (10-inch, wood, soaked) 1 lb Shrimp (peeled, deveined) 2 Mango (peeled and cubed) 1 tbs Avocado Oil 1/2 tsp Sea Salt 1 Lime (juiced) 2 tbs Cilantro (chopped) Directions Preheat oven to 450℉ (230℃) or preheat grill. Thread shrimp and mango evenly onto skewers. Brush shrimp skewers with oil and season […]

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Versatile Egg Cups

I already posted a similar recipe (Mini Frittatas with Spinach and Feta) but this one is more my style (so easy and versatile). Basically, if you ever have leftover veggies (raw, sauteed or roasted), throw them in your egg cups. I also like to add some extra greens, like spinach. Personally, I freeze my fresh […]

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Roasted Red Pepper Strips

If red peppers are on sale, I usually buy 6 peppers to make RRP (roasted red pepper strips). So simple… just slice into strips, toss with olive oil, garlic and salt and cook. That’s it. When done, they are like candy.I like to make a big batch and use them in a variety of dishes: […]

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White Bean & Lemon Kale Soup

Ingredients 3 cups Vegetable Broth2 Carrots (chopped)2 Leeks (white parts only, chopped fine)2 Garlic (cloves, minced)1/2 tsp Oregano1 1/2 tsp Thyme (dried)1 3/4 cups Cannellini Beans (drained, rinsed)3 cups Water4 cups Kale Leaves (stem removed, chopped)3 tbs Lemon JuiceSea Salt & Black Pepper (to taste)1/4 cup Fresh Parsley (chopped) Directions In a large pot over […]

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Balsamic Roasted Vegetables

Ingredients 4 Carrot (medium, peeled and chopped)1 Red Bell Pepper (chopped)2 cups Broccoli (cut into florets)1 cup Red Onion (chopped)2 tbs Balsamic Vinegar2 tsp Italian SeasoningSea Salt & Black Pepper (to taste) Directions Place the vegetables in a mixing bowl and drizzle with the balsamic vinegarand Italian seasoning. Season with sea salt and black pepper […]

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Mushroom & Kale Stuffed Sweet Potato

Ingredients 2 Sweet Potato (medium, pierced with a fork)1 tbs Extra Virgin Olive Oil1/2 Yellow Onion (chopped)1 cup Mushrooms (sliced)1 cup Kale Leaves (chopped)1 tbs Nutritional Yeast Directions Preheat the oven to 400ºF (204ºC) and place each sweet potato on a baking sheet. Bake for 40 to 45 minutes, or until cooked through. About 10 […]

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Crock Pot Beans

Crock pot cooking not only simplifies your life by minimizing cooking/prepping time, but it also enriches it with wonderful aromas that provides us with comfort. I make beans in the crock pot most weeks because they are dirt cheap, very healthy, simple to make, and they go with so many dishes.  Here is the basic recipe […]

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One Pan Crispy Chicken with Potatoes & Greens

Ingredients 8 oz Chicken Thighs with Skin2 cups Mini Potatoes (halved)1/8 tsp Sea Salt1 tbs Rosemary (chopped)2 cups Kale Leaves (chopped) Directions Preheat the oven to 425ºF (218ºC). Heat a cast iron pan over medium heat and season the chicken and potatoes with sea salt. Place the chicken skin side down on the pan and […]

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Chicken & Squash Breakfast Patties

Ingredients 8oz Extra Lean Ground Chicken1/2 cup Butternut Squash (grated)2 tbs Red Onion (finely chopped)1/2 Apple (peeled, finely chopped)2 Garlic (clove, minced)1/2 tsp Dried Thyme1/4 tsp Sea Salt1 1/2 tsp Extra Virgin Olive Oil Directions Combine the chicken, butternut squash, red onion, apple, garlic, thyme, and salt in a mixing bowl. Mix well. Heat the […]

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Betsys 7-Day Realistic Menu Plan
Betsy's 7-Day Realistic Menu Plan

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As a Registered Dietitian with 20 years of experience, I'm excited to offer you My Realistic 7-Day Menu Plan. I've included my most popular meal and snack ideas in weight loss portions