nutritionist orange county

Vegan Lentil Quinoa Patties

Vegan Lentil Quinoa Patties

These delicious lentil patties are vegan and can mix and match with any meal. Throw them on a salad or eat them in a lettuce cup with some tahini sauce for a delicious flavor!

Mediterranean Power Bowl

Mediterranean Power Bowl

One of my favorite recipes to make is this mediterranean power bowl. It has so many delicious textures and superfood ingredients, you could call it a detoxifying vegan lunch!

Sweet Potato Meatball Soup with Garam Masala & Coconut Milk

Sweet Potato Meatball Soup with Garam Masala & Coconut Milk

This was a fun recipe to create because the flavors came together so nicely. Garam Masala is a spice that is pretty unique and combines very well with coconut milk!

Gluten Free Chocolate Orange Breakfast Scone

Gluten Free Chocolate Orange Breakfast Scone

Try this delicious chocolate orange scone with some cottage cheese for breakfast. Sprinkle a little orange zest on top and you got yourself gourmet!

Veggie Stuffed Eggplant

Veggie Stuffed Eggplant

This is one of the most delicious Mediterranean meals out there. You can find several version, but this dish, in particular, is my favorite!

Turkey Stuffed Bell Pepper

Turkey Stuffed Bell Pepper

This is a lean rendition of the "dolma" that my mom makes with beef. I used turkey instead!

Low Carb Shirataki Noodle Chicken Soup

Low Carb Shirataki Noodle Chicken Soup

Try this low carb, chicken noodle soup recipe for the cold winter months. This is a great way to boost your immune system and help you fight a cold!

Healthy Food You Can Freeze and Use With Versatility

Turkey meatballs are a great food item to prepare in advance because it can be used in multiple recipes as well as stored in the freezer.

It could be paired with a low carb or high carb meal with a multitude of options for seasonings and sauces. You could throw some in zucchini noodles with pesto or even in pasta and tomato sauce for dinner. They also pair well with coconut cauliflower rice and cilantro-lime sauce or even next to Asian style stir fry with rice. More recipes that pair well with turkey meatballs can be found in my ebook!

More Recipes!!!

 

Turkey Tips

  • Try to buy organic, they are more humanely raised and contain less pesticides and herbicides. 
  • Choose the meat that is supple.
  • Be sure to cook the turkey roast until it is piping hot all the way through.
  • Turkey dries out quickly, so don't overcook it.
  • If marinating turkey meat, put it in the fridge straight after you've finished, because it is highly sensitive to heat.
  • Store turkey separate from any gravy, stuffing or raw food to prevent cross contamination.
  • Refrigerated turkey will keep for about one or two days. If it is already cooked, it will keep for about four days. 

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Turkey Meatballs

Ground turkey |  16oz
White onion |  1/2 chopped
Olive oil |  1 tbsp
Salt & Pepper |  1 tsp
Parsley |  1 tbsp chopped
Egg White |  1 egg white
Garlic |  1 clove chopped
Gluten Free Panko bread crumbs |  4 tbsp

Directions

1.  Combine all the ingredients in a food processor and add 1 tbsp water. 
2. Roll into 18-20 meatballs.
3. Add 2 tsp olive oil to pan and sauté until cooked through, about 15-20 minutes.

5 meatballs . 200 calories. 3g carbohydrates. 10g fat. 22g protein.

Quick and Easy Breakfast Egg Bake

I'm always in a rush in the mornings so I like to prepare breakfast in advance, that way I have no excuse for skipping! If you’re considering skipping, you might want to check out this blog post about why breakfast is important and how it keeps your metabolism moving.

Meal prepping can be overwhelming, and you may not want to eat leftovers, but this recipe can be heated up and taste just as delicious! You could even store it in the freezer and save it for next month.


This recipe is a great example of a balanced breakfast because it includes healthy fats, protein and carbs.

The quinoa is high in protein but also adds 10g of carbs, the eggs are your protein and the cheese is your fat. Combining these three macronutrients is important because it will keep you satisfied until your next meal. 

Snacking on only carbs will spike your blood sugar and make you hungrier. food combining will keep you satisfied. 

It can also be modified by adding a bit of fiber with vegetables, such as bell peppers or zucchini. You could mix it up with cilantro, black beans and cotija cheese to give it a different flavor. In any case, you'll never have to wake up early to make breakfast again! Just pop them in the oven and you’ll be good to go for a week. These can even be used as a grab and go 200 calorie snack to help you stay satisfied before your next meal.

Be sure to purchase this muffin tin, which holds 6 large muffins! 


 
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Quinoa & Egg Bake

Eggs | 12 whole
Quinoa | 1 cup cooked (replace with sausage if doing Keto)
Daiya Dairy Free Mozzarella | 12 tbsp Salt & Pepper | 1 tsp Oregano | 3 tsp
Canned Diced Tomatoes | 6 tbsp

Directions

1. Set oven at 350 F. 
2. Cook quinoa in 2 cups of water.
3. Mix eggs, salt, pepper, tomatoes, mozzarella, and quinoa. Add to muffin tins. Top with oregano.
4. Bake for 30 minutes and let cool.

1 muffin . 220 calories. 9g carbohydrates. 13g fat. 15g protein.

Anti-Inflammatory Kale Salad Recipe

I love a good kale salad, but they're on every restaurant menu these days.

It can get a little monotonous so it's nice to mix things up. Throw some turmeric roasted chickpeas on there and you'll have a nice vegetarian meal. I modified this recipe from pure wow!

- 15oz chickpeas

- 1 tsp turmeric

- 1 tsp garlic powder

- 1 tsp salt & pepper

- 1 large shallot

- 3 tbsp lemon juice

- 2 persimmons

- 5 tbsp olive oil

- 1 tsp crushed garlic

- 6 cups kale, chopped

- 1/2 cup dried apricot

- 3 tbsp pistachios 

1. Preheat oven to 400.

2. Combine chickpeas, salt, turmeric and garlic powder. Roast for 40 minutes.

3. Prepare dressing by whisking olive oil, lemon and crushed garlic. Mix well with chopped kale and add dried apricots and pistachios. 

4. Heat a pan with olive oil and saute chopped shallots. Top on salad.