Butternut Squash and Black Bean Enchiladas


Raise your hands if you love enchiladas!! Here’s a tasty, healthy, vegetarian rendition that will make you love them even more! Now don’t be scared of the squash.. ya can’t knock it til you try it!


Yields 4 servings
4 tortillas of choice
1 cup cooked butternut squash
1/2 cup black beans
2 Tbsp canned diced green chiles
1 Tbsp cream cheese
1 cup+2 Tbsp green enchilada sauce
1/4 tsp onion powder
1/2 tsp cumin
1/2 cup shredded cheese of choice

**Butternut squash can be cooked by cutting it in half, and baking in the oven face down on a cookie sheet.  I cooked mine for 45-50 minutes (until tender) with the oven at 400 degrees!
1. Preheat oven to 375 degrees Fahrenheit.
2. Place butternut squash, beans, diced chiles, cream cheese, 2 Tbsp of enchilada sauce, onion powder, and cumin in a bowl. Mix well.
3. Pour 1/2 cup of enchilada squash in the bottom of an 8x8in pan. Divide squash mixture and fill the 4 tortillas, (I used Mission Brand Low-Carb Whole Wheat tortillas! Love em!), and place tortillas in the pan.
4. Pour the remainder of the enchilada sauce on top of the tortillas, and top with shredded cheese.
5. Bake for 15 minutes. Serve with avocado and tomatoes, and ENJOY!!


Chicken, Corn, and Black Bean-Stuffed Bell Peppers


Bell peppers are my frienddddsss!! They can be filled with so many different combinations of foods (if you ask me anything with cheese is a safe choice), and they are a way to get a serving of veggies in for the day!

2 Bell Peppers, any color
8 oz ground chicken
1/2 tsp garlic powder
1/2 tsp onion powder
salt and pepper
1/4 cup cream cheese
1/4 cup black beans
1/4 cup diced tomatoes
1/2 cup canned corn
2 Tbsp. canned diced green chiles
1/4 tsp cumin
1/4 cup shredded mozzarella cheese
1/8 cup green onions, chopped

1. Pre-heat oven to 400 degrees Fahrenheit.
2. Cut bell peppers in half lengthwise, and remove seeds from inside.  Place peppers in microwave safe bowl with 3 Tbsp water (or enough to cover bottom of bowl). Cover, and microwave for 4 minutes.  Set aside.
3. Combine chicken, onion powder, and garlic powder together. Add a dash of salt and pepper. Brown ground chicken in frying pan, cook thoroughly. Set aside.
4.  In medium-sized bowl, mix together cream cheese, beans, corn, chiles, and cumin.  Add chicken to mixture and stir until mixed well.
5. Place peppers in foil-lined baking pan, open side up. Fill each pepper with 1/4 of the cream cheese mixture.  Cover the pan with tin foil and bake for 10 minutes.
6. Remove pan from oven, uncover, and top each pepper with 1-2 Tbsp of shredded mozzarella. Return pan to oven, uncovered, and bake for 7 minutes.
7.  Remove pan from oven and place peppers on serving dish. Top with green onions. ENJOY!





Creamy Cauliflower Mac N’ Cheese


Here’s a classic recipe that everyone recognizes, but with a twist! Rather than pasta, this mac n’ cheese is made with cauliflower florets. It’s simple, healthy, and super tasty! Give it a try and tell me what you think!

3-4 cups cauliflower florets
1 cup milk
1 tbsp butter
1 tbsp cornstarch
1 cup shredded cheddar cheese (or you can use whatever flavor of cheese you’d like!)
4 strips of bacon
2 tbsp green onions, chopped
salt and pepper to taste

1. Fry bacon, set aside.
2. Steam cauliflower. You can use a steamer, or use the microwave. Place florets in microwave safe bowl.  Add small amount of water to the bowl, just enough to cover the bottom. Cover bowl with microwave-safe lid or plate, and microwave for 4-5 minutes, or until florets are tender. Drain off excess water.
3. In medium saucepan, melt butter over medium heat. Whisk in cornstarch. Once mixed, add in milk, salt, and pepper.  Stir frequently to keep milk from burning. Bring to boil and simmer for 4-5 minutes.
4. Remove pan from heat, and stir in cheese. Stir until melted. Add in cauliflower.
5. Divide Mac n’ Cheese into four serving dishes. Crumble bacon. Top each dish with crumbled bacon and green onions.


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Nutritional Facts
Servings 4
Calories per serving 238
Fat 16
Carbs 11
Protein 13

Yogurt Pancakes

Breakfast, Entrees

This yummy, fluffy pancake recipe is one that my grandmother used to make. It had been a while since I had eaten them, but this last weekend I whipped up the recipe and they were just as delicious as I remember them! The yogurt adds a creamy, tangy touch. And they’re packed with flavor! The fun thing about pancakes is you can make a big batch, put them in the fridge or freezer, and heat them up throughout the week. Ooorrr if you’re like me you can just eat an entire batch all by yourself in one sitting.
No regrets.

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1 egg
1 cup plain yogurt
2 Tbsp olive oil
1 cup flour or almond flour**
2 Tbsp sugar or sweetener of choice
1 tsp baking powder
1 tsp vanilla
1/2 tsp baking soda
1/4 tsp salt

1.  Mix together all dry ingredients in medium bowl . Set aside.
2. Beat egg in large bowl, gradually add and mix in yogurt.  Add vanilla and oil.
3. Stir in dry ingredients to yogurt mixture.
4. Heat griddle to medium heat and spray with cooking spray.
5. Let mixture rest for 7-10 minutes before cooking. *THIS STEP IS SO IMPORTANT, SO PLEASE DON’T SKIP IT*
6. Use 1/4 cup to scoop pancake mix onto griddle. Cook for 1.5-2 minutes on each side, or until golden brown. Top with fresh fruit, syrup, or powdered sugar. Enjoy!!
**If using almond flour instead of regular flour, add 1/4 cup extra almond flour to recipe. Be patient when cooking- let them cook thoroughly before flipping. Almond flour pancakes will naturally be a little less fluffy than those with regular flour, but just as delicious!!

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Nutritional Facts:
Yields 8-10 servings
Per serving
Calories 130
Fat 4.6g
Carbs 17.5g
Protein 4g

Per serving, made with Almond Flour
Calories 98
Fat 6.6g
Carbs 6.5g
Protein 3.4g

Shrimp Parmesan Alfredo


This yummy, creamy recipe will have everyone coming back for more!
The reason I love this recipe is because it’s so versatile. You can put it on top of pasta, rice, or veggies (I use zucchini noodles!) Typically when I have a recipe that’s high in fat, I like to keep my carbs lower. That way it keeps my calories in check. For instance, we ate this last night, and I put it on top of zucchini. Super yummy, and very filling! But if you aren’t picky about carbs, you can’t go wrong with regular pasta! (As shown below).

12 ounces of frozen shrimp (I use de-veined and de-tailed)
¼ cup of onion, chopped
1 T of butter
2 teaspoons of corn starch
¼ teaspoon of garlic powder
¼ teaspoon of Italian seasoning
¼ cup of chicken or vegetable broth
½ cup of heavy cream
¼ cup parmesan cheese
4 servings of cooked pasta, or zucchini noodles for serving

1. Thaw shrimp by placing it in a bowl of lukewarm water. It should be gray in color and squishy to the touch.
2.  Place butter in frying pan along with onion. On medium heat, sauté for 4-5 minutes, or until the onions become translucent. Add shrimp to pan. Cook for 4 minutes, or until shrimp becomes light pink in color.
3.  Add broth and heavy cream to pan. With a whisk, mix in cornstarch one teaspoon at a time.
4.  Stir in spices and parmesan cheese. Bring to boil and let simmer for 6-7 minutes, stirring occasionally so that your cream doesn’t burn! At this point the sauce should begin to thicken.
5.  Pour sauce over pasta, or for a low-carb option, use zucchini noodles (recipe on next post). Sprinkle with parmesan cheese, and salt and pepper as desired. ENJOY!

Nutritional Facts:
Servings 4
Fat 11
Carbs 4
Protein 20
*Nutritional facts note shrimp sauce only, pasta not included

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