Sesame Chicken Salad

Sesame Chicken Salad

I loooove salads but, I get bored quickly with the blah, basics! This Sesame Chicken Salad is quick, healthy and bursting with flavor! 

My biggest time savers are these 100% all-natural Tyson Simply Roasted chicken.

They are fully cooked and offer 20 grams of protein and 0 grams of trans fat per serving! I usually just brown mine on the skillet for a few minutes each side in a teaspoon of coconut oil.  

Here’s the recipe as a family size portion or for leftovers. I’ve always included some additional shortcut options because I know we’re all super busy: 

Salad Ingredients: 

Tyson Simply Roasted Chicken (1 bag) 

1/2 large green cabbage* 

1/2 red cabbage, thinly sliced* 

*You can also purchase a bag of pre-mixed cabbage blend 

2 cups matchstick carrots 

1 cup sliced almonds 

1 can Mandarin oranges (no sugar option) 

Dressing Ingredients: 

1/3 cup coconut aminos 

1/4 cup red wine vinegar (or apple cider vinegar) 

3 tablespoons avocado oil 

2 tablespoons toasted sesame oil 

1 teaspoon salt 

1/2 teaspoon pepper 

*If I’m in a pinch for time I just use balsamic or oil and vinegar. The salad is so flavorful it doesn’t require much dressing. 

Give it a try and let me know what you think! 

Peanut Butter & Jelly Protein Smoothie Bowl

Peanut Butter & Jelly Protein Smoothie Bowl

Take your classic PB&J to a new “healthier” level with this Peanut Butter and Jelly Smoothie Bowl! A fun twist on the traditional favorite sandwich! Sweet, satisfying and it will keep you full for a long while! 

With just 4 healthy ingredients and only 5 minutes, you can satisfy your PB&J craving!

Let’s talk about the ingredients in the peanut butter and jelly smoothie bowl: 

A classic PB&J sandwich contains three main ingredients: bread, jelly, and peanut butter.  
  • Oats. Instead of high-glycemic bread, we use either rolled oats or quick oats. Oats are rich in fiber and generally a better option than traditional bread.  
  • Berries. In place of sugar-loaded jelly, we add a blend of blueberries, raspberries, and strawberries to this smoothie. Berries are loaded with antioxidants.  
  • Peanut butter. Of course we can’t forget the best part…the peanut butter! Natural peanut butter is a better option generally as it has less trans fats.  
  • Oat or Unsweetened Almond milk. You can’t go wrong with either option. Even skim milk is okay. Just avoid the full-fat milk options.  

A Few Tips: 

  • This peanut butter and jelly smoothie bowl recipe calls for 2.5 cups frozen berries but, the types of berries you use is completely up to you! I often choose the mixed berries bag to keep it simple. 
  • Why frozen berries? For smoothies, frozen berries help create a thicker, creamier texture than fresh berries. You also don’t have to add any ice. If fresh is all you have on hand (or you’re trying to use up before it spoils) load up on the ice, adding a little at a time until the desired texture.  
  • Use as little liquid as possible. For a thick smoothie bowl, use the smallest amount of milk possible. Begin with 3/4 cup, then add additional milk as needed. Your blender may require more or less so it’s challenging to give you the exact amount to use. Remember, more liquid creates a thinner consistency while less liquid creates a thicker consistency.  
  • Add toppings. Top these peanut butter and jelly smoothie bowls with fresh berries, creamy peanut butter, and anything else you desire!  


2.5 cups frozen mixed berries 

1 cup quick oats or rolled oats (I prefer Kodiak Cakes Oats as it has additional protein added) 

3 tbsp creamy natural peanut butter 

3/4 to 1.5 cups oat or unsweetened almond milk (add a little at a time as you need smallest amount possible just to get the blender moving) 


Add all ingredients to a high-speed blender.  

Blend ingredients until a smooth and creamy consistency forms. 

Transfer smoothie to bowls. Add fresh berries and a drizzle of peanut butter on top. 

Keto Shepard’s Pie

Keto Shepard’s Pie

If you’re crazy for Keto…it’s your lucky day 🍀 I’ve got the BEST Shepard’s Pie recipe to share with you…just in time for St. Patrick’s Day! Sub out for some of your favorite vegetables to make it your perfect recipe!


Ground Beef mixture: 

  • 1 lb ground beef 
  • ¾ cup carrots or peas or whatever you like
  • ¾ cup Tomato Sauce
  • 1 tbsp olive oil
  • 1 small onion diced
  • Salt and pepper to taste

Cauliflower Topping: 

  • 1 small cauliflower cut into florets 
  • 2 tbsp butter
  • ½ cup heavy cream
  • ½ cup shredded cheese
  • Salt and pepper to taste

Instructions for Shepard’s Pie: 

  1. Heat the olive oil in a large saucepan.  Add the onion and garlic and sauté on medium heat until soft and translucent. 
  2. Add the ground beef and cook, stirring frequently, until it is browned and cooked through. 
  3. Add the peas and tomatoes and stir to combine. 
  4. Reduce the heat to a simmer. Simmer uncovered for 10 minutes. 

Instructions for Cauliflower Topping: 

  1. In a large pot, add cauliflower to boiling water.  Boil the cauliflower until soft, about 8-10 minutes. 
  2. Drain the cauliflower, allowing all steam to escape. Dry cauliflower will help make a creamier mash. 
  3. Transfer the drained cauliflower to a food processor.  Add the butter, cream, salt, and pepper. Process until smooth. 

To assemble: 

  1. Place the ground beef mixture in the bottom of a large casserole dish. Top with the mashed cauliflower and shredded cheese. 
  2. Bake at 350F for 20-25 minutes and until the filling is bubbly and the topping is browned 

Check out more great recipes on my blog!

Lightened Lemon Blueberry Cheesecake Bars

Lightened Lemon Blueberry Cheesecake Bars

Lightened Lemon Blueberry Cheesecake Bars

I think it’s clear by now that when it comes to my recipes you can count on three things: easy to make, tastes great, and a lightened version. I am not disappointing with these Lightened Lemon Blueberry Cheesecake Bars! I’ve swapped the butter/cream for my favorite, protein-rich Stonyfield Organic Greek Yogurt and WOWZA it’s amazing!  

My quick tip on lightening recipes: always keep a quart of Stonyfield Organic yogurt in the fridge!  You’ll have the perfect ingredient to whip up last minute dressings, marinades, dips…or cheesecake bars! I sometimes just mix in some fresh fruit and cinnamon and the perfect snack is served! Plus, you can rest easier knowing that it’s made from the highest quality ingredients and contains no harmful persistent pesticides.  

Check out the ingredients and instructions below and ENJOY!  



5 full sheets (10 half sheets) graham crackers  

4 tablespoons melted coconut oil  


3/4 cup Stonyfield Organic Plain Greek Yogurt (I used 0% fat)  

1 8-oz packaged reduced-fat cream cheese (softened)  

2 tbsp honey  

2 tbsp lemon juice  

Zest of one lemon  

1 tsp vanilla extract  

2 tbsp almond flour  

2 egg whites  

1 cup fresh blueberries  


Preheat oven to 350 degrees Fahrenheit. Line an 8×8 inch baking pan with aluminum foil and set aside.   

To make crust:  

  1. Using a food processor, chop the graham crackers into fine crumbs. Add in the melted coconut oil and pulse until well combined.   
  2. Scoop the graham cracker mixture into the baking pan and press down. Bake for 8 minutes. Remove from the oven and set aside to cool.   

To make the filling:  

  1. Beat yogurt and cream cheese until smooth (I used a handheld mixer). Beat in the honey and mix until combined. Add in lemon juice, lemon zest, vanilla, almond flour and egg whites one at a time and mix until fully combined.   
  2. Gently fold in blueberries into cheesecake mixture.   
  3. Pour the filling over the crust and return to the oven for 25 minutes at 350 degrees.  
  4. Remove the cheesecake from the oven and allow to cool at room temperature for 30 minutes. Transfer to the refrigerator for at least 3 hours then cut and devour!  

Turkey and Cheese Sushi on a Stick

Turkey and Cheese Sushi on a Stick

This shop has been compensated by Inmar Intelligence and Arnold Organic Bread. All opinions are mine alone. #PurposefulBread

Looking for picky eater school lunch ideas? Need a fun way to provide a nutritious, balanced, and great tasting lunch for your kids? Kids love food on a stick and this recipe won’t disappoint! Plus, with only 4 ingredients you won’t break your budget or your schedule!

My kids were always picky eaters when they were younger. Getting them to eat nutritious foods was a big challenge!

I often found myself clinging to traditional fried, unhealthier options just to get them to eat. School lunches were a real struggle because I couldn’t heat up their food and they refused to eat sandwiches. I mean, who doesn’t like a good sandwich?!

One day I was making fruit kabobs (again trying to trick them into eating nutritious food) and I thought maybe, just maybe, I can trick them into eating a sandwich if it doesn’t look like one. I made a few tweaks along the way, as I discovered which meats, cheeses, and sauces they liked best but finally, the TURKEY AND CHEESE SUSHI ON A STICK was born! It became a staple in my house for many years.

So much has changed in the way of bread options since I first made this recipe for my kids. I’ve recreated the recipe to share with you here and included a new find for you! Arnold Organic White made with Whole Wheat Bread is specially baked for picky eaters (where were you 15 years ago?)! Click the image below or HERE to earn $.75 cash back on the purchase of ONE 18 oz. loaf.

I purchased my Arnold Organic White made with Whole Wheat Bread from Walmart using the Walmart Online Grocery option. Click the image below to add it right to your own Walmart Online Grocery cart. It’s a great option that both moms and picky eaters can agree on. Organic whole grain is the first ingredient AND it’s a good source of Vitamins A, D, & E. I call that a win!

Now more than ever, it’s essential our kids continue to eat balanced lunches. Let’s start the New Year off with some positive habits! Have some fun with this recipe. Change up the meat, cheese, add their favorite sauces…make it something special!

Visit this site for more awesome mealtime savings inspiration!

Turkey & Cheese Sushi on a Stick


  • 1 slice of Arnold Organic White made with Whole Wheat Bread
  • 2–3 slices of deli turkey
  • 1 slice of American cheese
  • 1–2 tsp. Cream cheese


  1. Lay bread on a cutting board and with a rolling pin, roll over bread to thin it out.
  2. Spread cream cheese. Lay turkey and cheese slices over bread.
  3. Roll sandwich flats from one end to the next.
  4. Cut “roll” in half. Then cut in ½″ thick round sections.
  5. Serve with fresh fruit, veggies, and a snack or treat of choice.

Lasagna Stuffed Portabella Mushrooms

Lasagna Stuffed Portabella Mushrooms

Advice from a mushroom: Be down to earth, keep a low-profile, know when to show up, start from the ground up and most importantly be a fun-guy (or gal)! Seriously though, did you know that mushrooms are jam-packed with so many nutritional benefits? Aside from the fact that they’re low in calories, gluten-free, cholesterol-free, fat-free and extremely low in sodium; they also contain a variety of nutrients like Vitamin D, B Vitamins and Selenium.  

In honor of the @MushroomCouncil initiative to spread awareness about the many positive nutritional benefits of mushrooms, I wanted to share with you one my favorite mushroom recipes: Lasagna Stuffed Portabella Mushrooms. Just like other fruits and vegetables, mushrooms can play a positive role in supporting your healthy immune system. Of course, in my normal fashion, this recipe is both delish and easy to make:  


4 large Portabella Mushrooms  

1-2 tablespoons olive oil  

1 cup marinara sauce  

1 ½ cups light ricotta  

1 egg  

1 ½ cup chopped spinach  

½ cup fresh basil chopped  

1 cup shredded mozzarella  


  1. Heat oven to 400 degrees. Line a baking sheet with parchment paper.  
  2. Remove the stem and scoop out the gills of the mushrooms. Wash gently and pat dry with a paper towel.  
  3. Brush tops and insides of mushrooms with olive oil.  
  4. Spoon ¼ cup of marinara sauce into each mushroom.  
  5. In medium size bowl, mix together the ricotta, egg, spinach and basil. Divide evenly into the four mushrooms.  
  6. Sprinkle each mushroom with ¼ cup of shredded mozzarella.  
  7. Bake for 20 minutes or until mushrooms are baked through.  
  8. Enjoy immediately or store in fridge or freezer to enjoy later. For freezer storage, allow each mushroom to cool completely, wrap in foil then place in larger storage container. 

Green Power Protein Smoothie

Green Power Protein Smoothie

This healthy, lean Green Power Protein Smoothie recipe is dairy free, full of omega-3s and plant protein (chia seeds, hemp seeds and almond butter) and a clean alternative to traditional protein shakes for weight loss and optimal health. It’s ideal as a meal replacement or a snack, and is a great post workout treat.

I love including one protein smoothie to my daily meal plan! The combination options are limitless so they never get boring. It’s also a great way to add additional protein to your diet (something most of us ladies struggle with). Mix it with your vitamins for a healthy breakfast option or take it to work for a filling lunch or snack.


  • 2 cups spinach
  • 1 frozen banana
  • 1 cup unsweetened almond milk (add 1/4 cup at a time more if you need more liquid)
  • 1 tablespoon chia seeds
  • 2 tablespoons hemp seeds
  • 2 tablespoons nut butter
  • 2 Medjool dates
  • 1 scoop vanilla protein powder


  1. Combine all ingredients into a large, high-powered blender and blend until smooth and creamy.
  2. Serve and enjoy!

Pumpkin Spice Protein Oatmeal

Pumpkin Spice Protein Oatmeal

I’m a fan 💗 of oatmeal recipes year round but, especially as the temperatures drop a little. I love that this one requires very little effort yet is still a macro balanced, delicious breakfast (or any meal of the day). 


👉1/2 cup oats 

👉1 cup almond milk 

👉1 scoop (30 grams) cinnamon protein powder 

👉Ground cinnamon to taste 

👉Nut butter drizzle to taste 

👉1 Pumpkin Spice @proteinpowerball 


  1. Combine oats and milk and microwave for 2 minutes.  

2. Add protein powder then let cool and thicken.  

3. Add cinnamon and nut butter to taste. 

4. Slice Protein Power Ball and add to oatmeal mixture. 


Peach Matcha Slushy

Peach Matcha Slushy

I’m not ready to say good bye to summer! Fortunately in Florida I don’t have to just yet!!

Sharing my favorite year-round matcha slushy below. You can see this recipe isn’t all about exact measurements…so use what you like and make it your own. Sub the peaches for mango or any other fruit. Have fun and ENJOY!

Add a handful of frozen peaches into a blender.
Cover peaches with almond milk or milk of choice.
Add sweetner of choice until desired sweetness (I use honey).
Place blended peach mixture in glass.

Top with milk of choice.

Mix 1 tsp of matcha with hot water then add to top layer.

Add as much ice as desired.

15-Minute Salmon & Asparagus Foil Packs

15-Minute Salmon & Asparagus Foil Packs

These oven baked salmon in foil packs are perfect for when you want both a quick and healthy dinner option. The best part about this recipe is you can easily make it your very own by adding your favorite spices and swapping out the asparagus for another veggie of your choice. Low-carb, paleo, gluten-free! It’s a win-win for everyone!

I make this meal even easier by using @wildforkfoods individually wrapped salmon packets. Frozen-fresh so I can take out a single serving or multiple servings at a time.


2 salmon fillets

1/2 squeezed lemon

1 Tbsp olive oil

Sprinkle of garlic

Sprinkle of Lemon Pepper

Sprinkle of salt and pepper

Any other seasonings of choice

10 medium-thick asparagus with ends trimmed


  1. Preheat oven to 425 degrees. Cut 2 sheets of 14×12-inch aluminum foil then lay each piece separately on counter.
  2. Season both sides of salmon fillets with salt, pepper, garlic and lemon pepper (or other seasoning of choice). Divide salmon and asparagus onto the aluminum foil near the center.
  3. Drizzle olive oil over the salmon fillet and asparagus.
  4. Wrap salmon foil packets in and crimp edges together then wrap ends up. Keep a little extra space inside for heat to circulate.
  5. Transfer packets to baking sheet and bake in over for 9-12 minutes.

Note: If you prefer your asparagus a little softer, consider boiling for a few minutes before you put into foil packets.