Lasagna

 Lasagna with Italian Herb Ground Turkey 

Lasagna is one of those feel good flavorful dishes that is always a crowd pleaser. FYI this is not the healthiest dish nor is it the healthiest lasagna recipe you'll ever read but it is delicious and that's all I really had in mind when preparing this dish :D. I did sub the ground beef for ground turkey to make it a little lighter, I also really enjoy the ground turkey flavor in this dish, I feel that it flatters the herbs and spices more than ground beef does, but either way would work.

I used fresh mozzarella which is a lighter-ish cheese than others, along with part skim ricotta cheese, and a shredded cheese blend as well. The marinara sauce is made with spinach, olive oil, basil, oregano, and garlic, and the pasta sheets I used are barilla flat lasagna sheets.

Nutrition for one serving: 

450 Calories 

20g Fat

300mg Sodium

32g Protein 

27g Carbohydrates

Ingredients: 

1 Box Flat Lasagna Sheets (Barilla brand is my favorite)

16 oz Ground Turkey 

15 oz Ricotta Cheese 

1/2 cup Mozzarella Cheese 

1/2 cup Shredded Cheese blend 

3/4 cup Parmesan Cheese

1 Egg

4 Garlic Cloves (chopped) (half for ground turkey and half for sauce)

1/2 Onion (chopped)

2 Tablespoons Olive Oil

1 Tablespoon Italian Herb Seasoning 

1 cup Spinach 

How To Make It: 

1. Preheat Oven to 375 degrees 

2. Prepare the ground turkey: In a skillet cook the chopped onion and garlic on medium heat with oil, add the ground turkey, Italian seasoning, salt and pepper, and cook until the meat is fully cooked, around 15 minutes. Set aside when done. 

3. Prepare the cheese blend: combine 15 oz ricotta cheese, 1/2 cup parmesan cheese, 1/2 cup shredded cheese blend and 1 egg, season with salt and pepper and set aside once combined evenly. 

4. Prepare the sauce: in a sauce pan heat up the remaining ground garlic with some oil and the spinach. Add 24 oz of marinara sauce and some Italian seasoning if needed, bring to a simmer and set aside. (you may want to add some water to help make your sauce easier to assemble the lasagna. 

5. In a baking dish spray the bottom with non-stick cooking spray. 

6. Add 1 cup of marina sauce on the bottom of the dish, then add 3 sheets of the lasagna and another cup of marinara sauce. 

7. Add 3 heaping spoonful of the ricotta cheese mixture (about 1/2 cup) and then add the mozzarella

8. Add 2/3 cup of the ground meat. 

9. Repeat this 3 more times in the same order, pasta sheets, sauce, ricotta mixture, meat. 

10. On the last layer add the remaining sauce all over and the remaining cheese on top, top with 1/4 cup parmesan cheese, 1/4 cup shredded cheese blend, and 1/4 cup of fresh mozzarella. I also topped it with lots of ground black pepper and Italian seasoning and a drizzle of olive oil. 

11. Cover with foil and bake for 25 minutes, remove the foil and bake for an additional 10 minutes. Remove from the oven and let cool for 20 minutes before serving.

Enjoy :) 

Molokhia - Syrian style w/ Chicken

Syrian Style Molokhia w/ Chicken Breast, Topped w/ Pickled Onion

Molokhia is a traditional Arabic dish that is made throughout the Middle East. Each country has its own spin on it but the main differences I have seen are some countries blend or chop the leaves up finely and make it into more of a soup, while others will keep the leaves whole and make it more like a stew. I made this version Syrian style since that is the way I grew up eating it, so the leaves are left whole and you top it with lots of fresh lemon juice and quick pickled onion. It is served over white rice and is one of those dishes that hits home and is ultra comforting. 

Molokhia is also extremely nutritious it has anti-inflammatory and antioxidant components, high in vitamin K, Vitamin C, and Vitamin A (beta-carotene antioxidant). It is served up in a stew with chicken breast, whole garlic cloves, and fresh cilantro and is served over rice, making it a balanced nutritious meal with lean protein, vegetables, and carbohydrates. 

Ingredients: 

1 bag of frozen Molokhia leaves (Jews Mallow) 

2 Chicken Breasts

Seasoning for Chicken: Granulated Garlic, Lemon Pepper, Black Pepper, Salt, Paprika. 

1 head of garlic peeled with cloves kept intact 

1/2 white onion 

1/2 cup red wine vinegar 

2 Tablespoons Grapeseed Oil 

1 1/2- 2  Cups Chicken Broth 

1/2 cup Fresh Chopped Cilantro

Red Chili Flakes to taste 

Lemon Juice to taste 

How To Make Easy Quick Pickled Onion: 
Place finely chopped white onion in a bowl with 1/2 cup red wine vinegar and 1/2 teaspoon of salt. Cover with plastic wrap and place in a cool area until ready to serve (try to marinate it for at least 1 hour). 

How To Make It: 

1. In a medium sized pot add 2 Tablespoons grapeseed oil and all of the seasoning for chicken (approximately 2 teaspoon each seasoning) 

2. Coat the chicken breasts in the seasoning and cook on medium to high heat to get a nice color on the chicken. 

3. Remove chicken from pot and place on a cutting board to the side once it is cooked (approximately 10 minutes) 

4. Save the remaining oil from the chicken and cook the garlic cloves and add one bag of Molokhia leaves to the pot and cook on medium heat. 

5. Add 1 and 1/2 cup of chicken broth, 1/2 cup water, and juice of half of a lemon to the pot. Add one teaspoon of salt and black pepper and simmer on low to medium heat. Slice the chicken into about 1/2 inch pieces and place back into the pot to stew for about 40 minutes checking on it regularly you may need to add more chicken broth or water if it starts to dry out. 

6. The final product should be a tender leaf that is a viscous or slippery-like texture (I mean that in the most appetizing way possible). Remove from heat and add 1/2 cup of chopped cilantro and stir in. 

7. Plate the dish with 1/2 cup white rice, a couple ladles of molokhia stew, a couple teaspoons of the pickled onion, a sprinkle of red chili flakes for a kick, and fresh lemon juice on top. 

enjoy :]

Spicy Shrimp & Sauteed Green Beans Salad

Spicy Shrimp with Sautéed Green Beans and a Mixed Greens Salad 

Healthy and hearty shrimp salad! This recipe came out light, but very satisfying, especially for a salad. The shrimp are super seasoned with cayenne pepper and ground paprika for a little kick and the green beans came out crunchy and packed with flavor. I love to pair seafood with lots of citrus, so I used lemon juice in the preparation of the shrimp along with in the dressing. 

Nutrition (for one portion): 

300 calories 

16g fat

2g saturated fat 

800mg sodium

22g carbohydrate

7g fiber

8g sugar

21 g protein

170% vitamin A

140% vitamin C

15% Iron

20% Calcium

Ingredients (for two portions): 

12 deveined and peeled shrimp

1 cup fresh green beans

1 Tablespoon grapeseed oil

1 teaspoon smoked paprika

1 teaspoon cayenne pepper

1 teaspoon black pepper

1 teaspoon salt

2 cloves of chopped garlic

1 lemon (juice and zest)

3 cups arugula, kale, spinach mix

1 chopped tomato

1/4 cup chicken broth

2 Tablespoons olive oil

How To Make It: 

1. In a skillet heat up the grapeseed oil and add the fresh green beans, cook for 5 minutes, then add the shrimp, chopped garlic, lemon zest, and the paprika, cayenne, salt, and pepper. 

2. Cook the shrimp for 4 minutes flipping once halfway through cooking. Next, Add 1/4 c chicken broth and juice of half of a lemon to deglaze the pan. Take the pan off of the heat and set aside. 

3. In a bowl/plate add the mixed greens, tomatoes, and carefully add the shrimp and green beans. 

4. Dressing: Combine juice of the other half of lemon and olive oil and black pepper. Whisk together and add to the salad. 

Enjoy :) 

Salmon w/ Broccoli & Artichoke Heart Lemon Wine Sauce

Oven Baked Salmon with Crispy Broccoli and an Artichoke Hearts, Lemon, White Wine Sauce 

Quick and easy healthy dinner recipe! Made this for myself the other night when I was craving something healthy, satisfying, and tasty :) The sauce is super tangy from the lemon with a little sweetness from the white wine. The Artichoke hearts add a great bad-a-bing of flavor and elevate the overall dish. Hope you guys enjoy :D 

Nutrition: 

550 calories 

30g Fat 

5g Saturated Fat

320mg Sodium

22g Carbohydrate

4g Fiber

6g Sugar

37g Protein 

80% Vitamin A 

70% Vitamin C

10% Calcium 

20% Iron 

Ingredients: 

1 portion of salmon (6 oz) 

1 cup broccoli 

1/4 cup marinated artichoke hearts

1 green onion (chopped) 

1 garlic clove (chopped)

1/4 cup white wine 

1 lemon (zest and juice)

Salt & pepper, paprika, oregano 

1 Tablespoon grapeseed oil 

How to Make It: 

1. Preheat Oven to 350 Degrees

2. In an oven safe baking sheet/tray add salmon portion and broccoli, add 1/2 tablespoon oil along with salt, pepper, paprika, and oregano on the salmon. 

3. Bake salmon for 15-20 minutes just until salmon is cooked and has a slight pink center, do not overcook! (dry salmon is a no no). 

4. While salmon is in the oven, make the yummy sauce! In a small pan add 1/2 tablespoon oil, artichoke hearts, garlic, green onion, 1 teaspoon lemon zest, and cook for 3 minutes on medium heat, next deglaze the pan with 1/4 cup of white wine and juice of 1 lemon (I like everything extra lemony so adjust to your liking!)

5. Plate the salmon and veggies and add the sauce over the whole thing! Enjoy :) 

Chicken Meal Prep Lunches 

Lemon Caper Chicken with Potatoes & Cajun Spiced Chicken Salad with a Lemon Tahini Dressing

This week I switched it up and did two different chicken dishes for my lunches this week.
The first one is made with chicken breast, braised in a white wine, lemon, caper, and butter sauce and served with sauteed sweet and regular potatoes.
The second one is Cajun spiced chicken breast served with spring mix salad, fresh avocado, red bell pepper, and jalapeno and served with a side of lemon tahini dressing.

Total cook time to prepare 4 servings of the different lunches is about 45 minutes. 

Nutrition: 

4 oz chicken breast, salad, with dressing 

370 calories 

22 g Fat 

6 g Polyunsaturated Fat 

11 g Monounsaturated Fat

4 g Saturated Fat 

9 g Carbohydrate

5 g Dietary Fiber 

37 g Protein 

4 oz chicken breast, potatoes, with sauce

320 calories 

7 g Fat 

20 g Carbohydrate

2.5 g Dietary Fiber 

37 g Protein 
100% DV Vitamin A

Chicken breast is a great lean protein to include in your diet, providing excellent source of high quality protein and easy to flavor for you favorite meals ! 

Ingredients: 

CHICKEN SALAD: (2 servings)
8 oz Chicken Breast
2 cup Spring Mix
1 Red Bell Pepper
1 Jalapeno
1/2 Avocado
1 Tablespoon grape seed oil
Seasoning for chicken: Salt, Pepper, Paprika, Cayenne Pepper
Dressing: 1 Tablespoon Olive Oil, 1 Tablespoon Tahini Paste, 1/2 Lemon, 1 teaspoon Greek Yogurt, 1 garlic clove, Salt, Pepper, Cumin

CHICKEN w/ POTATOES: (2 Servings)
8 oz Chicken Breast
1 c Chopped Potatoes
1/2 c Chopped Sweet Potatoes
1/4 c White Wine
1 teaspoon Capers
1 teaspoon Salted Butter
1/2 Lemon
Seasoning for chicken: Salt, Pepper, Oregano, Basil, Red Pepper Flakes

How To Make It: 

1.In a skillet add 1 Tablespoon of grape seed oil.
2. Add 8 oz of chicken breast and season with salt, pepper, paprika, and cayenne pepper and cook for about 12 minutes or until fully cooked (no pink inside).
3. Assemble 2 servings of Spring Mix in container and add avocado, bell pepper, and jalapeno.

4. In a food processor add 1 garlic clove, 1 tablespoon tahini paste, 1 teaspoon greek yogurt, juice of 1/2 a lemon, cumin, salt, pepper, and 1 tablespoon olive oil. Blend together and place 2 servings in bags to-go.
5. Add cooked chicken on top and store in fridge for up to 1 week.



1. In a skillet add 1 teaspoon of salted butter to a skillet. Add 8 oz chicken breast and season with salt, pepper, oregano, basil, and red pepper flakes.
2. After about 10 minutes of the chicken cooking, add wine, capers, and lemon juice. Simmer for about 8 minutes.
3. In same skillet add chopped potatoes and same seasoning as used in chicken and cook until potatoes are tender. 

Place in containers and store in fridge for up to 1 week. 

Enjoyyy :) 

Easy Salmon and Veggies Meal Prep

Easy Sheet Pan Meal Prep! 

With Oven Baked Salmon, Potatoes, and Green Beans.  

This is my go-to meal prep, it is the easiest one to prepare while still packed with flavor, and very balanced! I meal prep every Sunday for 4 lunches that I bring to work (the coworkers and I always eat out on Fridays for lunch cuz you gotta treat yo self ;)). But for the other four days I always bring my lunch, and it is so easy to make them all on Sunday and have them ready to go in the fridge! 

Meal prepping is essential for everyone with busy work schedules that still want to eat healthy meals on a budget! I go to the gym everyday after work and what I eat for lunch is a huge impact on how my workout will turn out that day. I try to keep my lunches balanced with a significant amount of protein, fat, and carbohydrates, so I have enough energy for a great workout later that day! 

Also, for this particular meal I baked everything on one sheet pan so the clean up was a breeze! 

Nutrition: 

with 3 oz of salmon per serving, 1/2 cup green beans, 1/2 cup potatoes and with the seasoning and garnish the nutrition facts are as follows: 

400 Calories 

22 g Fat 

6 g Polyunsaturated Fat 

11 g Monounsaturated Fat

4 g Saturated Fat 

23 g Carbohydrate

4 g Dietary Fiber 

27 g Protein 

50% DV Vitamin C 

35% DV Vitamin A 

Salmon and olive oil are excellent sources of essential fatty acids like Omega 3 which works as a great anti-inflammatory to improve heart health ! These foods are also excellent sources of monounsaturated and polyunsaturated fats which are our "good fats". The potatoes and green beans are a great source of fiber which can also improve your heart health and digestive health as well! 

Ingredients: 

12 oz salmon filet 

2 cups baby potatoes (sliced in half) 

2 cups fresh green beans 

2 tablespoons olive oil 

salt & pepper 

dried basil & oregano 

red chili flakes 

1 lemon (cut into 4 wedges) 

1/2 cup of fresh cilantro leaves 

How To Make It: 

1.Preheat oven to 375 degrees and line a sheet pan with wax paper, parchment paper, or foil.

2. Place the full filet of salmon on the sheet (skin down). 

3. Place the sliced baby potatoes and green beans on the sheet  pan as well

4. Season with the olive oil, herbs and spices 

5. Bake for 30-45 minutes (until salmon and veggies are fully cooked) 

TIP: also take into consideration you are likely to be reheating this meal in a microwave or what have you, this will also cook the meal so to prevent your salmon from becoming dry do not over cook, if anything under cooking at this step is recommended. 

6. Remove from over and portion the salmon and veggies into four containers (i prefer glass), then finish with a wedge of lemon (which you squeeze on after you reheat it) and a couple sprigs of cilantro. 

Enjoyyy :) 

Dark Chocolate Almond Energy Balls

These energy balls were inspired by the month of Ramadan. During this month Muslims are supposed to fast from before the sun rises until it sets. Most people will wake up before the sun comes up and have something to eat at whats called "suhoor".  Hopefully what you choose to eat at this time will help sustain you for as long as possible. Thus this recipe came about! These are very nutrient dense and a great balance of fiber, lean protein, and healthy fats. The insoluble fiber will help to keep you feel full, the healthy fats will help you during the ketosis (fat burning) state you will be in during the fast and the protein will help to prevent losing muscle mass. You can make these ahead of time and keep them in the refrigerator for up to one week! 

Nutrition

The base of these energy balls comes from whole rolled oats, a great whole grain that is naturally gluten free and provides great fiber, vitamin B complex, and can help to lower cholesterol levels. 

The almond butter, chopped walnuts, and chia seeds are a great source of healthy fats providing polyunsaturated and monounsaturated fatty acids along with omega 3 essential fatty acids. 

Vegan protein powder will provide a great source of lean protein and 2 servings of fruits/veggies. 

The unsweetened cocoa powder and cinnamon will provide great antioxidants. 

The unsweetened almond milk will provide vitamin D and Calcium. 

Ingredients

1 1/2 c Whole Rolled Oats (I use Bob's Red Mill Extra Thick Rolled Oats)

1/2 c vegan protein powder ( I used Amazing Grass Protein Superfood Original Flavor) 

1 Tablespoon Chia Seeds 

1/2 c Nut Butter (I use Trader Joe's creamy unsalted almond butter)

3 Tablespoons Honey (I used Wild Raw Wildflower Honey)

2 Tablespoons unsweetened cocoa powder

1/2 teaspoon Ground Cinnamon

1 teaspoon pure vanilla extract

1/3 c semi sweet chocolate chips 

4 Tablespoons Unsweetened Almond Milk

How To Make It

1. Combine the Oats, Protein Powder, Cocoa Powder, Cinnamon, and Chia Seeds 

2. Add the Nut Butter, Honey, Vanilla, and Chocolate chips ( I ended up doing this next step in the food processor it combined it much better) 

3. Add one tablespoon at a time of the almond milk and mix until it becomes lumpy and able to form balls without cracking or falling apart. 

5. Form the balls and Optional: roll them in chopped walnuts or almonds.

6. Once done refrigerate for at least 30 minutes and enjoy for up to one week.