Tuesday, January 19, 2016

FroYo Bars






FroYo Bars

  • 2 cups Greek Yogurt
  • 1/4 cup Dark Chocolate Chips
  • 1/4 cup Chopped Nuts
  • 1/4 cup Shredded Coconut
  • 1/4 cup dried fruit

-In a bowl, mix yogurt and half of other ingredients
-Line baking sheet with parchment paper
-Spread mixture into baking sheet evenly
-Sprinkle on remaining toppings
-Freeze baking sheet for 2 hours 
-Break or cut apart froyo into bars
-Store in airtight container in freezer

-Enjoy!


Monday, January 18, 2016

Squash Lo Mein


Squash Lo Mein

  • 1 Medium Sized Spaghetti Squash
  • 1 Onion
  • 1-2 cups Celery chopped
  • 1-2 cups Carrots chopped
  • 2 Cups Coleslaw Mix
  • 1/3 cups Low Sodium Soy Sauce
  • 3-4 Tbls Garlic
  • 3 Tbls Brown Sugar
  • 2 Tbls Ginger
  • Salt and Pepper to taste



-Cut squash in half and either bake at 350 degrees for 30-45 min or Microwave for 10 minutes until soft
-Scrape squash with fork into "noodles"
-Over medium heat mix coleslaw cabbage, carrots, celery and onion. Cook until tender 
-Whisk together soy sauce, garlic, ginger, brown sugar, salt and pepper into sauce
-Add all ingredients into a large bowl and toss

-Enjoy this guilt free comfort food!

Sunday, January 10, 2016

New Year, New Week, New Meal Prep

Happy 2016!! I don't know about you, but my 2015 was very busy, exciting and fun. I graduated Medical School, traveled a lot and started residency. With that said, I fell out of my habit of meal prepping. I have spent the last 6 months eating out of hospital cafeterias. This week I am excited to get back into meal prepping healthy nutritious recipes for the busy week.

Here is the grocery list:



My breakfasts are very simple and frankly boring.... a protein shake made with banana and soy milk. There is no need to show you with that. So lunches this week are a mixture of zucchini wraps and an Asian salad. 

These wraps are so easy and you can fill them with anything that sounds good. This week I used hummus, but you can use laughing cow cheese, guacamole or olive tapenade as your base. Then layer on lunch meats and veggies. Simply roll it up and enjoy.  


This Asian salad is a quick colorful yummy lunch during a busy workday.  Recipe to follow this week.

This week's dinner is a low carb version of a favorite junk food. Spaghetti squash lo mein. The comfort flavor is still there, but without the regret of eating a bowl full of noodles. Recipe to follow this week.

Last, but most certainly, not least...... DESSERT! Everyone who knows me, knows I have a major weakness for sweets. This week I satisfied my sweet tooth with a health treat. FroYo Bars made with high protein greek yogurt and topped with nuts, chocolate and fruit. 

There it is, a full week of meals. Each recipe is simple and healthy. Recipes to follow daily this week. 

Friday, January 8, 2016

Shredded Chicken Wraps



Shredded Chicken Lettuce Wraps




  • 2lbs Boneless Skinless Chicken Breast
  • 1 Jar Pepeprocini Peppers
  • 1/2 Onion Chopped
  • Chili Seasoning
  • 1 1/2 Cups Broth
  • 1 Head Iceberg Lettuce







-Add all ingredients in crock pot
-Cook on high for 4 hours or until chicken full cooked
-Stir occasionally
-With fork, shred chicken 
-Peel iceberg lettuce leaves and stuff with chicken
-Enjoy this quick easy recipe!