Tuscan Chicken with Olives and Capers

This chicken dish gets bold flavor from capers, tomatoes, and olives. Give it even more richness with kalamata or other specialty olives.

Healthy Tuscan Chicken with Olives and Capers Recipe

Tuscan Chicken with Olives and Capers Recipe

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings

2 tsp. olive oil, divided use
4 (4-oz) raw chicken breasts, boneless, skinless
4 medium shallots, chopped
2 cloves garlic, chopped
1 (15-oz) can diced tomatoes, no salt added
1 bay leaf
2 tsp. chopped fresh thyme
Ground black pepper (to taste; optional)
1 Tbsp. capers
2 Tbsp. sliced black olives
2 cups cooked brown rice

1. Heat 1 tsp. oil in medium skillet over medium-high heat.
2. Add chicken; cook for 3 minutes on each side. Remove from pan. Keep warm.
3. Heat remaining 1 tsp. oil over medium-high heat.
4. Add shallots; cook, stirring frequently, for 3 to 4 minutes, or until translucent.
5. Add garlic; cook, stirring frequently, for 1 minute.
6. Add tomatoes, bay leaf, and thyme. Season with pepper if desired; cook, stirring occasionally, for 10 minutes.
7. Add capers, olives, and chicken; cook, stirring occasionally, for 10 minutes, or until chicken is no longer pink in the middle. Remove bay leaf.
8. Divide rice evenly between four serving plates. Top with chicken breast and sauce.

Nutritional Information (per serving):
Calories: 298
Fat: 7 g
Carbohydrates: 33 g (Fiber: 4 g; Sugar: 4 g)
Protein: 26 g

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6 Healthy Halloween Treats

Candy corn, chocolate bars, caramel apples, and so many other sugary treats are front-and-center at Halloween, even before the trick-or-treating begins! If you want to get into the holiday spirit in a healthier way, here are some easy-to-make Halloween snacks we found that kids (and kids at heart) will love!

Healthy Halloween Treats

6 Healthy Halloween Treats

Jack-o’-Lantern Fruit Cups

Add color and fun to your Halloween with these smiling jack-o’-lantern faces carved into navel oranges. Slice off the tops of the oranges, scoop out the pulp, use a paring knife to cut out jack-o’-lantern faces, and fill with grapes and/or mixed berries.

Healthy Halloween Treats - Jack-o’-Lantern Fruit Cups


Slithering Snake Dip

Eek! What is lurking in your hummus? A slithering snake made from black olives! Just carve beady eyes from string cheese and add a carrot tongue. Even those who hate serpents will love this little guy.

Healthy Halloween Treats - Kids Hummus Dip


Mummified Apples

Googly eyes and gauze tape turn green apples into mummies that are almost too cute to bite into.

Healthy Halloween Treats - Kids Mummified Apples

Monster Pie

Kids will love this Monsters, Inc. tart because it’s so darn cute, and well, because it’s dessert! Visit Creative and Healthy Fun Food to get this recipe that’s got a filling made from avocado, banana, and almond milk!

Healthy Halloween Treats - Monster Fruit Pie

Spooky Spider Eggs

Deviled eggs (like these) get extra creepy-crawly when they’re topped with spiders. To make eight scary spider eggs, cut 12 black olives in half vertically. Place one half in the center of each egg to form the body, then slice each remaining olive half into four sections to create legs. Shiver.

Healthy Halloween Treats - Spider Deviled Eggs

Eyeball Pasta

Start off a night of trick-or-treating with this clever eyeball pasta! Visit Spend with Pennies to see how she used string cheese, black olives, and a straw to create eyeballs of different sizes that stare out of ghoulishly green spinach pasta.

Healthy Halloween Treats - Eyeball Party Pasta

Pumpkin Risotto

Risotto is comfort food, pure and simple, but it can be loaded with high-fat ingredients. That’s why I created this delicious, lighter version with pumpkin, sage, and brown arborio rice (if you can’t find it, brown rice will do).

Pumpkin Risotto Healthy Recipe

Pumpkin Risotto

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: 1 hr.
Yield: 6 servings, about ¾ cup each

4 cups low-sodium organic vegetable broth
3½ cups water
1 Tbsp. olive oil
3 medium shallots, finely chopped
2 cloves garlic, finely chopped
½ cup dry white wine (or water)
1¼ cups dry brown Arborio rice
2½ cups cubed raw pumpkin (½-inch cubes)
¼ cup Parmesan cheese
2 Tbsp. chopped fresh sage
¼ tsp. ground black pepper

1. Heat broth and water in large saucepan over medium heat. Do not boil. Set aside.
2. Heat oil in large skillet over medium-high heat.
3. Add shallots; cook, stirring frequently, for 3 to 4 minutes, or until shallots are translucent.
4. Add garlic; cook, stirring frequently, for 1 minute.
5. Add wine; cook, stirring frequently, for 1 minute, or until wine evaporates.
6. Add rice; cook, stirring frequently, for 1 minute.
7. Add 1 cup broth mixture; cook, stirring frequently, for 6 minutes, or until liquid is almost completely absorbed.
8. Add remaining broth mixture ½ cup at a time; cook, stirring constantly. Add the next ½ cup after the first ½ cup is absorbed. (This will take about 50 minutes.)
9. Add pumpkin during the last 15 minutes of cooking.
10. After all the broth mixture has been added, add cheese, sage, and pepper; mix well.
11. Serve immediately.

Nutrition Facts (Per Serving):
Calories: 220
Total Fat: 4 g
Total Carbohydrates: 38 g (Fiber: 2 g; Sugars: 3 g)
Protein: 5 g

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Spinach & Avocado Salad

Yum! I love the sweet and tart dried cranberries paired with creamy avocado in this delicious salad. Poppy seeds give it extra texture and peppery flavor.

Spinach and Avocado Salad Recipe

Spinach & Avocado Salad

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

3 Tbsp. red wine vinegar
2 Tbsp. finely chopped shallot
¼ tsp. sea salt
¼ tsp. ground black pepper
1 tsp. poppy seeds
1 Tbsp. extra-virgin olive oil
8 cups fresh baby spinach
¼ cup dried cranberries
2 Tbsp. sliced raw almonds, toasted
½ medium avocado, sliced

1. Combine vinegar, shallot, salt, pepper, and poppy seeds in a small bowl; whisk to blend.
2. Slowly add oil, whisking continuously, until blended. Set aside.
3. Combine spinach, cranberries, and almonds in a large serving bowl; mix well.
4. Drizzle salad evenly with dressing; toss gently to blend.
5. Top with avocado; serve immediately.

Nutrition Facts (per Serving):
Calories: 129
Total Fat: 9 g
Total Carbohydrates: 11 g (Fiber: 4 g; Sugars: 6 g)
Protein: 3 g

Berry Baked Oatmeal

This easy baked oatmeal recipe is the perfect make-ahead breakfast for busy mornings… I headed to work at 5 this morning and the last thing I wanted to think about was getting up early to get breakfast ready — so make it the night before!! Bake it in advance and reheat portions as needed. You’ll love this delicious and nutritious on-the-goal meal!!
Berry Baked Oatmeal Healthy Vegitarian Recipe
Berry Baked Oatmeal

3 cups old fashioned rolled oats
Drizzle of agave
1 ½ tsp baking powder
¾ tsp ground cinnamon (I double this if making plain or banana-nut flavor)
½ tsp salt
2 eggs, lightly beaten
2 ½ cups nonfat or almond milk, plus additional milk for serving
1 tsp pure vanilla extract
4 tbsp extra virgin coconut oil, melted
2 cups fresh berries (larger berries chopped)

Preheat oven to 350°F.
Spray the baking dish with EV coconut oil
Combine all dry ingredients.
Place half the oat mixture in the baking dish, top with half the berries, and then top with the remaining oat mixture.
Whisk the eggs, milk, vanilla, and melted coconut oil. Pour over the oats.
Top the oats with the remaining berries.
Gently shake the baking dish back and forth from side to side to allow the wet mixture to get down into the oats.
Bake uncovered for about 40 minutes, until oats are tender, and the mixture is set.
Serve immediately with a splash of milk, or cool, then cover and refrigerate to reheat later.

If the oatmeal firms up too much after cooling, you can add a little water before reheating it to make it creamy again.
Flavor variations: You can leave out the berries or replace the berries with sliced bananas and chopped walnuts for banana-nut oatmeal.

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Meal Prepping – Quick, Easy, and Virtually Foolproof

Every Sunday after run practice and church, it’s grocery shopping & meal prep time to get ready for a great week ahead. The biggest complaint I hear from my clients when I talk to them about meal prep and getting everything laid out ahead of time is “I don’t even know where to begin.”  So that sparked my idea for creating a simple, easy to follow guide for picking out what items to get at the grocery store and which foods to prepare on Sunday so you are set for the week and less likely to fall off track with your nutrition and possibly your weight loss goals.

As with most healthy eating meal plans, preparation is ESSENTIAL! If you don’t prep in advance you are waaay more likely to just wing it and end up eating fast food and unhealthy options that are quick and cheap. (and my favorite motto is this “You ARE what you eat, so don’t be fast, easy, or cheap”)

Healthy Meal Prep

So here’s the quick breakdown for a perfect week of clean eating with a target calorie range of 1200-1500 calories each day.

Note: You will see “color-coded container counts” referenced in the meal plan. These are for portion control and make it easy to know how much to eat throughout the day! Many of my clients have had amazing success with portioning their food this way… gone are the days of counting calories, weighing your food, etc… just whip out your containers and it’s as easy as Red, Blue, Yellow! To get a set of these containers or learn more, check them out here.

Week Overview

Now that you have a overview of your week’s plan. Let’s move on to your grocery shopping list! Grab these items over the weekend, so they are ready to go on Sunday. You can jump right into the prep, whip it out, and move onto family time (which is what Sundays are really all about)!

Grocery List

 Breakfast Items:

Container Counts (1 yellow, 1 red & 1 purple each morning!)

  • 2 cups Steel Cut Oatmeal
  • 5 cups Blueberries
  • One Dozen Organic Free Range eggs

Lunch Items:

Container Counts: (1 red, 1 green, 1 blue, 1 yellow, 3 tsp each day)

  • 5 scoops or packets of Shakeology
  • 5 cups spinach
  • Raw unsalted and unsweetened Almond Butter
  • 40oz Unsweetened Coconut or Almond Milk

Dinner Items:

Container Counts: (1.5 red, 2 greens each night)

  • Big bag of Frozen or Fresh Stir Fry Veggies – I get my big bag at Costco! (look for bags with red peppers, carrots, mushrooms, asparagus, jicama, snow peas, squash, zucchini, onions, broccoli)
  • Minced Garlic
  • Extra Virgin Olive Oil
  • Pre-Cooked Shrimp 12-16 ounces total (if you don’t like shrimp, chicken works great too!)
  • 2 Red Bell Peppers
  • 2 heads of Broccoli
  • 2 x 6oz Organic Grass Fed strip steak

Once you are finished grocery shopping, it is time to prep!

Directions for Meal Prepping Breakfast

Step 1: Hard Boil 10 of your Eggs (2 for each morning!)


  1. Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water.
  2. Heat the pot on high heat and bring the water to a full rolling boil.
  3. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 10-12 minutes.
  4. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
  5. Store in the fridge and take 2 for breakfast each morning

Step 2: While the Eggs are cooking, prep your Steel Cut Oatmeal:

Steel Cut Oatmeal Recipe


  1. Bring the water to a boil: Use 6 cups of water for firmer, more intact oat grains or 8 cups of water for creamier oatmeal. Stir in 2 cups of steel cut oats.
  2. Return to a boil: Let the water come back up to a rolling boil — this should only take a few seconds.
  3. Reduce heat to low
  4. Simmer for 20 to 30 minutes: Let the oats simmer for anywhere from 20 to 30 minutes, stirring occasionally and scraping the bottom of the pan. Cook until the oats are very tender and the oatmeal is as creamy as you like it — longer cooking will make thicker oatmeal.
  5. Divide the oats into ½ cup servings and top with 1 cup blueberries and store in the fridge. (and I sprinkle in some cinnamon, vanilla, and honey, just for a little added flavor!)

Directions for Meal Prepping Lunches

No need to meal prep your Shakeology — just whip up the milkshake-style deliciousness each morning before you head out the door! Make sure to refrigerate while you’re at work. (I store mine in my Hydro Flask to keep it cold.) Or if you’re lucky, you have a blender at work and can make them up right there on the spot!

Shakeology Recipe

Recipe: Shakeology with 1 cup spinach, 1 tbsp almond butter, 8 ounces unsweetened coconut milk or almond milk, 1 tbsp MCT oil, ice. Blend and Enjoy!

My go-to lunch is ALWAYS Shakeology. I take a packet with me everywhere I go, so I can sip on it while working with clients, running errands, or typing up blog posts! I could give you a whole host of scientific reasons why I choose Shakeology every day for lunch, but let me just say (in hopes you’ll do your own research) our “health food” isn’t even close to what it used to be. Our soils are severely nutrient depleted and most of our greenhouse produce is genetically modified! Over 2/3rds of Americans need to lose weight and that means there needs to be some calorie restriction… period. We have to be smart about where the carbohydrates we choose to consume come from. You cannot find more nutrition in only 150 calories (and only 15 grams of carbs) anywhere else except Shakeology. Personally, it gives me a huge variety of the foods I need and I couldn’t possibly consume everyday without overeating or spending hundreds of dollars. I largely attribute my great skin, healthy nails, great digestion, thick healthy hair and athletic physique to it. It’s an absolute staple for me (and great for traveling too).

I’ll say it again, I’m out to make you healthy… not skinny!


Directions for Meal Prepping Dinner

Cast Iron Stir Fry Recipe

This will serve as your Dinner for Monday/Tuesday/Wednesday night!

Super healthy, low carb and quick!

Shrimp and Veggie Skillet Recipe

  1. Boatload of veggies 5-6 cups: celery, red peppers, carrots, mushroom, asparagus, jicama, snow peas, squash, zucchini, onions, broccoli, shrimp and minced garlic
  2. Line pan with coconut or olive oil and throw in all the ingredients (my shrimp was precooked)
  3. Cook on medium high and stir every minute or so
  4. Takes about 15 minutes– With so many vegetables, there’s no need for a starch, but you can add Bragg’s Amino Acids for a little more flavor if you’d like but the garlic (and a touch of Himalayan salt and pepper) was enough for me!


Strip Steak with Veggies

This will serve as your Dinner for Thursday and Friday night! (Don’t need to meal prep this until Wednesday night!)

I was “raised” a meat and veggie kinda girl.. now I only buy responsibly “raised” meat!**

  1. Season Strip Steak with your favorite seasonings and place on medium high cast iron skillet
  2. I like my steaks medium so I cooked them for 5-6 minutes each side. Place on outside of skillet to keep warm
  3. Add broccoli and pour a couple tbsp’s of water in the center and cover for 3 minutes
  4. Remove lid and stir fry for 3 more minutes
  5. Remove steaks and broccoli and then roast red peppers for about 2 minutes each side. With so many vegetables, there’s no need for a starch. Add Bragg’s Amino to season.

**By buying organic AND grass fed, you’re supporting farmers who choose to raise their animals humanely, but it all comes down to: “you are what you eat.” Think about it, if a cow eats grains, and then you eat that cow, you’re ingesting the grains it ate, along with the toxins and hormones that the animal had pumped into them.

You may be opposed to spending the extra $2 on a humanely raised package of bacon than what you could get at Wal-Mart, but you can afford this small change and it’ll do additional wonders for your body… more than what dieting and exercising alone can do. Whole Foods, Sprouts, and your local Co-Op are all great grocery stores that offer a wide variety of these options.**

And that’s it! Congratulations on a week of meal planning & prep! As always, I’m here to help. Feel free to leave a comment or shoot me a message if you have any questions!


My specific product recommendations mentioned in this article (if interested, click on the links to find out more):

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Avocado Bacon & Eggs

I’ve been focusing and eating foods from the earth and from the animals that roam the earth and discovered the ketogenic lifestyle! I think I found my soul mate “diet”!!! And the best part?!?! The foods and recipes I’ve been trying out are out-of-this-world delicious!!! Give it a try with today’s breakfast, and let me know what you think in the comments…

Avocado Bacon and Eggs Healthy Ketogenic Recipe

Avocado Bacon & Eggs

1 medium Avocado
2 eggs
1 piece of cooked bacon, crumbled
1 TB of low-fat cheese
pinch of salt

Preheat oven to 425.
Begin by cutting the avocado in half and removing the pit.
With a spoon, scoop out some of the avocado so it’s a tad bigger than your egg and yolk. Place in a muffin pan to keep the avocado stable while cooking.
Crack your egg and add it to the inside of your avocado. Sprinkle a little cheese on top with a pinch of salt. Top with cooked bacon.
Cook for 14-16 minutes. Serve warm.

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Creamy Zucchini Soup

So, eating healthy means giving up the rich, creamy, and flavor-filled soups, right?? Not with this recipe! You get the creamy deliciousness of a hearty soup but with no guilt! Plus, the pistachios and chickpeas give it incredible substance so you are actually FULL after eating it!

Creamy Zucchini Soup Healthy Recipe

Creamy Zucchini Soup

1 cup chickpeas
1 medium onion
1 handful parsley
2 zucchinis
1 egg yolk
1 1/2 tablespoon flour
1/4 cup pistachios
2 cups plain greek yogurt
3 cups hot water

Chop and puree the zucchinis, chickpeas, & pistachios. I only chopped the onions, but you can puree them, too. Add the rest of the ingredients and warm on stove top or in crockpot. This makes about 6 servings to enjoy with the family this week!

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Cashew and Oat Hotcakes

This recipe is a simple and tasty way to get protein into your breakfast. Mix in berries to your liking and you have one heck of a meal.

Cashew and Oat Hotcakes Recipe

Cashew and Oat Hotcakes

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 7 servings, 2 hotcakes each

2 cups old-fashioned rolled oats
½ cup raw cashews
1 dash Himalayan salt (or sea salt)
1 large egg
1 Tbsp. coconut oil, melted
1⅓ cups distilled water
1 tsp. vanilla extract
1¾ cup mixed berries

1. Place oats, cashews, and salt in food processor or blender; pulse until coarsely ground.
2. Add egg, oil, water, and extract; pulse until well blended. Batter will be thick, but if it is as thick as paste add 2 to 3 additional Tbsp. of water.
3. Heat medium nonstick skillet over medium heat.
4. Spoon about ¼ cup batter into skillet for each pancake; cook for 1 to 2 minutes or until bubbles form on top.
5. Flip with spatula and cook for 30 seconds.
6. Repeat with remaining batter.
7. Serve pancakes topped evenly with berries.

Nutritional Information (per serving):
Calories: 177
Total Fat: 8 g
Total Carbs: 22 g (Fiber: 4 g; Sugar: 3 g)
Protein: 6 g

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Roasted Chicken and Butternut Squash Soup

Butternut squash and corn give naturally sweet flavor to this savory chicken soup. Using rotisserie chicken makes it an easy meal to prepare on a busy weeknight.

Tip: Freeze leftover soup in individual portions using large muffin tins. Spray muffin tin with nonstick spray, then ladle soup into cups and freeze. When frozen, remove portions to a plastic bag or storage container. One serving equals about 2 frozen pieces.

Roasted Chicken and Butternut Squash Soup Recipe

Roasted Chicken and Butternut Squash Soup

Total Time: 38 min.
Prep Time: 15 min.
Cooking Time: 23 min.
Yield: 8 servings, about 1 cup each

1 tsp. olive oil
1 medium onion, chopped
1 medium red bell pepper, chopped
4 cups low-sodium organic chicken broth
2 Tbsp. chopped fresh thyme (or 2 Tbsp. dried thyme)
Sea salt (or Himalayan salt) and ground white pepper (to taste; optional)
8 oz rotisserie chicken breast, boneless, skinless, shredded
1 cup frozen corn (or roasted corn)
2 cups cubed butternut squash

1. Heat oil in medium saucepan over medium-high heat.
2. Add onion and bell pepper; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.
3. Add chicken broth and thyme. Season with salt and pepper if desired; cook, stirring occasionally, for 10 minutes.
4. Add chicken, corn, and squash; cook, stirring occasionally, for 5 to 8 minutes, or until squash is soft.
5. Divide evenly between eight serving bowls.

Nutritional Information (per serving):
Calories: 168
Total Fat: 3 g
Total Carbs: 23 g (Fiber: 3 g; Sugar: 2 g)
Protein: 13 g

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