Call for a FREE consultation with Betsy, 805-252-3656

Tag Archives: Soy Free Recipes

Vegetarian Greek Platter

I struggle with finding balanced vegetarian dinners but this one is super simple and tasty. Feel free to add extra protein if desired. Pick and choose the ingredient ideas that your family enjoys. Quinoa Chick peas Hummus Greens (spinach, arugula or mixed greens) Cucumber, chopped Olives (I love Kalamata) Tomatoes, chopped Bell peppers, chopped Red […]

Leave a comment Continue Reading →
Tags: , ,

Banana Coconut Flour Mini Muffins

I always have bananas going bad so I’ve been searching for a banana bread recipe without all the sugar and processed flour. Found an awesome balanced recipe made with coconut flour. By the way, my kids LOVE it! Ingredients: 4 ripe bananas 3/4 cup coconut flour 5 eggs 1/4 cup sugar (preferably coconut or pure […]

Leave a comment Continue Reading →
Tags: , ,

Sweet Potato Veggie Bowl

To be honest, I do not love the flavor of sweet potatoes but they are a quality carb so I try to include easy sweet potato recipes.  Katie, my assistant, tried out this recipe and said that it was tasty and easy.  Have fun with adding your favorite toppings. Ingredients: 2 large sweet potatoes, cooked […]

Leave a comment Continue Reading →
Tags: , , , , ,

90-Second Gluten Free Bread in a Mug

To be honest, this recipe is not mine.  It’s actually a “keto” recipe.  Even though I am not a keto fan, it’s a good recipe.  This GF bread is made with clean ingredients, it’s quick to make, and tastes light and fluffy. My favorite way to eat it is to add almond butter and a […]

Leave a comment Continue Reading →
Tags: , , , , ,

Cacao Bean Avocado Smoothie

I know that a “bean smoothie” does not sound appealing but I can guarantee that this smoothie will not disappoint.  You know I am always on the lookout for balanced smoothies without a ton of fruit and sugar.  I love my Daily Sustain protein powder and my signature low sugar smoothie recipes but I realize […]

Leave a comment Continue Reading →
Tags: , , , , , ,

Pressure Cooker (Instant Pot) Cinnamon Steel Cut Oats

I usually make a batch of Steel Cut Oats every week.  The whole family eats them up.  Here is an easy basic starter recipe. Ingredients: 1 cup steel cut oats 1/4 cup chia seeds 1/4 cup chopped nuts of choice 1 tsp cinnamon 3-4 cups water (for extra creaminess and calories, sub 1 can coconut […]

Leave a comment Continue Reading →
Tags: , , , , , ,

Mushroom Sausage Soup

Mushrooms are a great way to bulk up soups and give them a meaty flavor.  I blended up ingredients in order to obtain a creamy consistency without anything bad.  This versatile soup recipe is full of veggies, flavor (without any extra spice) and I was able to cut down on the meat (sausage).  Feel free […]

Leave a comment Continue Reading →
Tags: , , ,

Crockpot Turkey Chili with Black Beans & Squash

Everyone is loving my crockpot recipes and I have gotten some requests for Crockpot Chili (with meat).  I am sure you will love it. Ingredients: 2 cups dried black beans 1 pound ground turkey 2 cans diced tomatoes with juice (I love using zesty jalapeno flavor) 10-14 oz of frozen mixed bell pepper strips 6-8 oz of […]

Leave a comment Continue Reading →
Tags: , , , , , ,

Best Gluten-Free Flatbread

I have been playing with this recipe for a while and finally perfected it!  Gluten free baking is torturous for me but this baking recipe is quite easy! Ingredients: 2 cup rolled oats 1 cup sunflower seeds 1/2 cup flax meal 1/2 cup almond meal 2 Tbsp chia seeds 1 tsp sea salt 1 Tbsp […]

Leave a comment Continue Reading →
Tags: , , ,

Zucchini Egg Latka

Sometimes I want to make something fun and different for my family. Here is an easy recipe you can make for any meal of the day!  It’s actually well balanced with protein, carbs, healthy fat and veggie.  This recipe is versatile so feel free to add shredded potato or sweet potato for more carbs/fuel. Ingredients […]

Leave a comment Continue Reading →
Tags: , ,
Newsletter: Receive monthly realistic tips & recipes
Betsys 7-Day Realistic Menu Plan
Betsy's 7-Day Realistic Menu Plan

We will never share your email.

Sign-up for Betsy's 7-Day Realistic Menu Plan
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
YOUR E-MAIL