Recent Posts



Skinny Enchilada Casserole

Ingredients: 1 cup cooked brown rice or quinoa 2 cups cooked chicken, cubed (or shredded) 1 3/4 cups salsa 1 (4 oz.) can chopped green chiles 1/2 teaspoon cumin 1 teaspoon chili powder 1/2 teaspoon garlic salt 1/2 cup corn kernels, frozen, canned or roasted 1/2 cup canned black beans, drained and rinsed 2 tablespoons fresh cilantro, chopped salt & pepper to taste, as needed 1 cup shredded cheese, divided Optional garnish; diced avocado, tomato and fresh cilantro Directions: Preheat oven to 375 degrees F. and prepare an 8x8 or 2 to 2 1/2 quart baking dish, spray with nonstick cooking spray. In a large bowl, mix together brown rice or quinoa, chicken, salsa, green chiles, corn, black beans,

Clean Eating Stuffed Peppers

INGREDIENTS Water Sea Salt 4 large red bell peppers (you can use any color)- make sure the peppers can sit upright nicely. remove top, ribs and seeds. 2 cups cooked brown rice 1 tsp extra virgin olive oil 1 yellow onion, peeled and chopped 1 large carrot, peeled and grated 1 cup butternut squash, peeled and diced 3 cloves garlic, passed through a garlic press 2 cups fresh roma tomatoes, diced and set over a fine mesh sieve to drain 1 15 oz can black beans, rinsed and drained 1 cup fresh corn kernels 1/2 cup fresh chopped cilantro juice of one fresh lime fresh ground pepper cooking spray DIRECTIONS Preheat oven to 350 degrees. Place cooked brown rice in a bowl and let cool. set aside. Make su

Buffalo Chicken Stuffed Spaghetti Squash

Ingredients 1 ¼ lbs chicken breast, cooked and shredded 1 medium spaghetti squash, halved (about 3 lbs.) 2 ribs celery, thinly sliced 2 green onions, white and green parts thinly sliced ½ cup diced red bell pepper ½ cup Tessemae’s Mild Buffalo Sauce (or make our easy Homemade Buffalo Sauce) Optional: ¼ cup Tessemae’s Creamy Ranch Dressing or Homemade Paleo Ranch Dressing Optional: ¼ cup crumbled blue cheese (omit for Whole30) To roast the squash: Preheat oven to 350°F. Line a baking sheet with parchment paper and set aside. Slice both ends from squash and discard. Stand squash up on one of it’s cut ends and use a large knife to cut the squash in half lengthwise. Scoop seeds and stringy insid

Cauliflower Crust Pizza

INGREDIENTS 1 cup cooked, riced cauliflower 1 cup shredded mozzarella cheese 1 egg, beaten 1 teaspoon dried oregano ½ teaspoon crushed garlic ½ teaspoon garlic salt olive oil (optional) pizza sauce, shredded cheese and choice of your toppings DIRECTIONS To Rice the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don’t have a food processor, you can grate the whole head with a cheese grater). Pretty much every grocery store sells riced cauliflower already so you can choose to buy it already done! Place the riced cauliflo


Like the rest of you, I have no clue when we will be allowed to emerge into the world thanks to COVID-19. I'm hoping and praying it's by Memorial Day (or sooner!) and that our summer can somewhat resemble normal. This quarantine has been difficult on so many levels. People are emotionally struggling, physically struggling, financially struggling and every aspect of life seems to be out of place. What I'm also hearing: literally EVERYONE that I talk to is complaining that all they do is drink wine and crave sweets right now while stuck at home. The snacks are there and so hard to resist. People are reaching for comfort foods because let's face it, we SO often emotionally eat! Myself incl

Eggroll In A Bowl

What you will need: 1 lb ground sausage 1 bag dry coleslaw mix 5 cloves garlic, minced 1/2 tsp ground ginger 1/2 cup low sodium soy sauce sliced green onion Instructions In a large, deep skillet, brown sausage. Meanwhile in a small bowl, combine garlic, soy sauce, and ginger; set aside. Once sausage is cooked through, add dry coleslaw mix to skillet and stir to combine. Pour soy sauce mixture into the skillet and stir, continuing to cook over medium heat for about 5 minutes or until cabbage is wilted, but still a bit crunchy. Serve with sliced green onion.

Blackened Fish Taco Bowls with Corn Salsa

Ingredients For the salsa: 2 cups frozen corn kernels, thawed 1 red pepper, diced 1 jalapeno pepper, seeded and chopped fine 1/2 cup diced red onion 1/2 cup chopped fresh cilantro 2 tablespoons lime juice salt and pepper to taste For the avocado cream: 1/2 cup sour cream 1/2 cup avocado 1 green onion, chopped 1 tablespoon lime juice 1/2 teaspoon kosher salt For the fish: 1 tablespoon paprika 1/2 teaspoon cayenne pepper 1/2 teaspoon black pepper 1/2 teaspoon salt 1 1/2 teaspoons dried oregano 1 1/2 teaspoons onion powder 1 1/2 teaspoons garlic powder 1 1/2 teaspoons dried thyme 4 mahi mahi fillets (or other firm white fish) For serving: hot, cooked rice sliced fresh avocado fresh cilantro Ins

Honey Sriracha Chicken and Broccoli Meal Prep Bowls

Ingredients: olive oil spray 3 chicken breasts, diced into 1-inch pieces (24 ounces) 1 egg white (beaten) 2 tablespoons corn starch 2 teaspoons sesame oil 2 cups brown rice, cooked 1 1/4 teaspoon kosher salt, divided 1 head broccoli (cut into small florets) Honey Sriracha Sauce: 2 tablespoons honey 1 teaspoon sesame oil 2 scallions (sliced) 2 tablespoons sriracha sauce 1 teaspoon seasoned rice vinegar 1 teaspoon black and white sesame seeds, or as desired Instructions: Preheat oven to 425F. Place the chicken in the egg whites, then in cornstarch and season with 3/4 teaspoon of salt. Spray a large nonstick sheet pan with olive oil spray (so the chicken won't stick) then add the chicken, leavi

A Day In The Life of 80 Day Obsession

Before I get into my journey with 80 Day Obsession, let me just tell you that I’m a wife and mom to two awesome kids - and I’m unapologetic about my fitness and nutritional goals. I’m a Diamond Beachbody Coach and love my Team Energy tribe. I’m a leader, a mentor and love living out my life's purpose with passion & positive vibes. I'm getting ready to do the fitness/nutrition program 80 Day Obsession for the third time, and I wanted to give you a view of what 'a day in the life' of this program looks like. 80 Day Obsession features 80 different workouts and a timed nutrition plan. That means I have to plan what I am eating and when to get the best results. The nutrition component is timed to


Ingredients: 2 tablespoons canola oil 1 pound boneless skinless chicken breast (bite-size pieces) 1/2 cup yellow onion (chopped) 2 tablespoons taco seasoning mix (from 1.25-oz pkg) 1 can (15 oz each) Rosarita® Premium Whole Black Beans, drained, rinsed Chopped cilantro (optional) 1 can (10 oz each) Ro*Tel® Original Diced Tomatoes & Green Chilies, undrained 1 cup water 1-1/4 cups instant brown rice (uncooked) 1 cup shredded Cheddar and Monterey Jack cheese blend Directions: Heat oil in skillet over medium-high heat. Add the chicken and cook approximately 3 minutes, stirring occasionally. Add the onion and taco seasoning and cook approximately 2 more minutes. Stir in the black beans, undrained


Ingredients: 1 cup creamy all natural peanut butter (the only ingredients should be peanuts and salt) 1/2 cup pure maple syrup 1/2 teaspoon baking powder 1/8 teaspoon sea salt 1 tablespoon vanilla extract 1 cup gluten free rolled oats 1 cup semi sweet chocolate chips 2 eggs Instructions: Preheat oven to 350 degrees In a bowl, combine peanut butter, maple syrup, eggs, and vanilla. In a separate bowl, whisk together the baking powder, baking powder, and salt Add the dry mixture to wet and beat until it is combined Stir in the chocolate chips Drop the batter into cookie shapes on a non-stick baking sheet Bake at 350 degrees for approximately 8-13 minutes, or until the center is cooked through

80 Day Spring Fitness Challenge!

IS 80 DAY OBSESSION FOR YOU? This is for the person who is READY to take their fitness and nutrition up a notch! When they say 'obsessed', they're not kidding. I will be honest, when I first heard about this program, I thought to myself, "yeah I am ALL SET with being any more obsessed with my fitness than I already am". MY GOAL is to teach people how to find BALANCE in life without feeling controlled by workouts or food! I'm more of a 'find a healthy balance so that it's sustainable' kind of coach. That has been my approach in the past and for SOME, it works well. For others, they NEED MORE structure, more explicit rules. Autumn (the trainer & creator of 80DO) gives us rules and structure


What you need: Peanut butter Honey or maple syrup Vanilla Chia seeds Old fashioned oats OPTIONAL MIX-IN’S FOR BREAKFAST COOKIES Chocolate chips Chopped almonds or pecans Raisins Dried cranberries Pumpkin seeds Protein powder or collagen Flaxseeds HOW TO MAKE Place peanut butter, honey and vanilla in a bowl and microwave for about 20 seconds. Then give it a good mix. Add in oats, chia seeds and any other optional mix-in’s and stir to combine. Roll mixture into 8 balls and place on parchment paper lined baking sheet. Press balls flat slightly, then place in fridge for at least an hour to set. Store breakfast cookies in an airtight container in fridge for up to 2 weeks.


What you need: 9 corn tortillas 1 cup black beans (drained + rinsed if using canned) 1 cup mexi-corn (corn + red/green peppers) 1 small/medium sweet potato 1/4 cup diced onion 1/2 tsp chili powder 1/2 tsp garlic powder 1/2 tsp dried or fresh cilantro 1/2 tsp cumin 1/4 tsp ground cayenne pepper or red pepper flakes optional 2 oz full-fat or 1/3 fat cream cheese room temperature (optional but tasty!) 4-6 ounces grated cheese* plus extra to taste 1-2 TBSP taco sauce, enchilada sauce, or salsa plus extra to taste salt and pepper to taste all-natural olive oil spray or plain oil parsley or cilantro + fresh veggies to garnish For The Dip: salsa sour cream or Greek yogurt guacamole How to make it a

Coffee Protein Smoothie

What you will need: brewed coffee, frozen banana smooth peanut butter chocolate protein powder almond milk (you can also use regular milk) This is how you will make the COFFEE PROTEIN SMOOTHIE Start by brewing a cup of coffee before going to sleep. DO NOT drink it. Instead, please pour it into an ice tray and place the tray in your freezer. The following morning, pour out the coffee ice cubes into a blender. Add a banana to the blender, as well as the peanut butter, protein powder, and milk. Blend until mixture is well combined and thickened. If it’s too thick, add a bit more milk, about couple tablespoons at a time, and blend until combined. If it’s too thin, add a couple of ice cubes and

A Healthy Hot Mess by Jennifer Stawarz