Month: <span>July 2017</span>

Mini Blueberry Cashew Cheesecakes

Mini Blueberry Cashew Cheesecakes

After reading the title, I know that some of you are probably thinking, “Uhhh. I don’t know about these. I don’t know how much cashews can really taste like cheesecake…” You’d be surprised. I’ve made these bad boys for about a dozen people now, asking […]

Super Simple Stuffed Peppers

When I first started talking about this website, Ashton insisted that I have a section called “Bro Meals” with super simple, quick recipes that any guy could make. He even enthusiastically said, “If you post recipes like that, even I could cook them!!” Not sure […]

30-Minute Make Ahead Lasagna

30-Minute Make Ahead Lasagna

Have you ever gone out to eat at a restaurant and said to yourself “I’m ordering something healthy. I’m not getting the cheese soaked nachos or deep-fried chicken wings this time,” only to end up ordering something equally bad and feeling like crap as you walk out of the restaurant?

This is me EVERY SINGLE TIME we go out for Italian. For some reason, I’m hooked on lasagna. I crave it whenever I walk into an Italian restaurant. I don’t know if it’s because it’s hearty, comforting and filling, or if it’s because it reminds me of childhood. Whatever the reason, I can’t help myself.

I always have a frickin’ war with myself when ordering because I know there are healthier options than white refined noodles, ground beef and loads of cheese. Add to that the bread basket I ate soaked in balsamic vinegar (because it’s my second love) and I feel even worse about my meal choice, and not even that hungry anymore for my main course. By the end I’m sighing deeply, letting my belly expand over my pants, and regretting what I just did to myself.

Since I can’t give up my lasagna obsession, I decided to just figure out how to make my own, healthier version at home. I’ve used Tinkyada Brown Rice Lasagne w/ Rice Bran – 10 oz (for all you gluten-free people), ground turkey breast and added some extra veggies. But the best part of this recipe is that you can make it days or weeks in advance, and it only takes 30 minutes to make since you don’t have to pre-boil the noodles.

Some of the nutritional benefits:

High in Protein

Low in sugar

Higher in fiber than traditional lasagna

Try making it on the weekend, freezing it, and pulling it out on one of those busy days where you know you won’t have enough time to cook. It’s a lifesaver!

Rate it and let me know how you liked it!

30 Minute Make Ahead Lasagna

: 8-12
: 30 min
: 1 hr
: 1 hr 30 min
: easy

NUTRITION FACTS: Calories: 269 Total Fat: 8.9g Saturated Fat: 3.4g Polyunsaturated Fat: 0.4g Monounsaturated Fat: 2g Cholesterol: 58mg Sodium: 581mg Potassium: 200mg Total Carbohydrate: 22g Dietary Fiber: 5g Sugar: 4g Protein: 24g

  • Meat layer:
  • 1 tbsp extra-virgin olive oil
  • ½ large yellow onion, chopped
  • 2 cloves garlic, diced
  • 1.5 cups mushrooms, sliced
  • 1.5 lbs ground turkey thigh
  • 4 cups spinach, chopped
  • 1 jar (25 oz) pasta sauce (try to get a no sugar added kind)
  • 1 tsp garlic powder
  • ½ tsp sea salt
  • Cheese layer:
  • 1 cup cottage cheese
  • ½ cup fresh grated parmesan cheese
  • 1 egg
  • Noodle layer:
  • about 10 brown rice lasagna noodles
  • For topping:
  • 1 cup shredded mozzarella cheese
  • Step 1 Preheat oven to 350 degrees*
  • Step 2 Heat olive oil in a large pan over medium heat. Once hot, add chopped onion and garlic and sauté until onion begins to soften.
  • Step 3 Next add mushrooms and allow to cook for 3 to 5 minutes before adding in ground turkey.
  • Step 4 Break up turkey and cook until it’s cooked all the way through. At this point, you may need to drain off some of the excess liquid.
  • Step 5 Add in the spinach, mix to combine and let the spinach wilt down a bit before adding the pasta sauce, garlic powder and sea salt.
  • Step 6 Let the mixture simmer for about 10 minutes, stirring occasionally.
  • Step 7 Meanwhile, mix the cottage cheese, parmesan cheese and egg in a small bowl.
  • Step 8 Once the meat mixture has simmered, remove from heat and begin assembly.
  • Step 9 Start by spreading a little bit of meat sauce to the bottom of a 9×13 inch baking dish. Layer of raw noodles → ⅓ of the meat sauce → ½ of the cheese mixture → layer of raw noodles → ⅓ of the meat sauce → last half of the cheese mixture → last ⅓ of the meat mixture → top with mozzarella cheese.
  • Step 10 Cover tightly with foil and bake for 1 hour until noodles are tender.
  • Step 11 Allow to sit for 10 minutes before serving.
  • Step 12 * If you’re making this recipe in advance, keep it in the refrigerator for up to a day. If making it further in advance that 1 day, seal tightly and freeze for up to 1 month. If you are freezing it, defrost completely before cooking in the oven.




What is Kombucha & Should I Be Drinking It?

What is Kombucha & Should I Be Drinking It?

Even if you’re not a fan (yet), you’ve probably heard of the popularized drink known as kombucha. It’s pretty funky, so based on taste alone many people don’t care for it. What gives it its “funkiness” is the fact that it’s fermented, therefore it can […]

Dairy: Full Fat vs. Low-Fat

Dairy: Full Fat vs. Low-Fat

When you’re at the grocery store buying your low-fat milk, yogurt, granola and cookies, have you ever wondered why you’re buying the low-fat versions? Well, in the 1970s, the government issued a recommendation, based on scientific evidence at the time, telling people to reduce the […]

Whole Wheat Lemon Blueberry Pancakes

Whole Wheat Lemon Blueberry Pancakes

Going out for brunch is the best. Breakfast restaurants always have fresh coffee brewing, delicious mimosas and everything from savory eggs benedict to sweet treats like waffles and pancakes.

While I’m always tempted to get the banana bread french toast with a mound of whipped cream or the chocolate chip buttermilk pancakes drenched in syrup, I typically never do because I always leave feeling like I have a nasty hangover: bloated and sluggish!

Restaurant foods have so much sugar in them, especially the sweet ones like waffles, french toast and pancakes. So whenever I’m craving that sort of thing, I always make it at home because I can control how much and what kind of sugar I’m putting in.

Anyone who knows me well knows that lemon is my favorite dessert flavor ever! Lemon cake, lemon cookies, lemon squares, lemon cheesecake… and now lemon PANCAKES!!!

These little suckers are fricken’ awesome! Not only are they refined sugar-free, they’re also 100% whole wheat and contain as much protein per serving as 2 eggs. Not to mention their extreme fluffiness and moistness, the tang from the lemons and added sweetness from the blueberries… Just go make them!

Perfect topped with maple syrup, blueberry jam (or any kind of jam), fresh fruit, lemon yogurt (yes, more lemon) or just totally plain.

Let me know how you like them by leaving a comment and rating below!

Enjoy, friends!

Whole Wheat Lemon Blueberry Pancakes

: 12 small pancakes
: 10 min
: 20 min
: 30 min
: easy

NUTRITION FACTS: (per 3 mini pancakes) Calories: 230 Total Fat: 3.8g Saturated Fat: 1.5g Polyunsaturated Fat: 0.3g Monounsaturated Fat: 0.7g Cholesterol: 55mg Sodium: 240mg Potassium: 146mg Total Carbohydrates: 37.5g Dietary Fiber: 4g Sugars: 17g Protein: 10g

  • 1 cup white whole wheat flour
  • 3/4 tsp baking powder
  • 1/4 tsp baking soda
  • Pinch sea salt
  • 3/4 cup plain, full fat Greek yogurt
  • 2 tbsp fresh squeezed lemon juice
  • Zest from half a large lemon
  • ¼ cup maple syrup
  • 1 tsp vanilla extract
  • ⅔ cup almond milk
  • 1 large egg, lightly beaten
  • 3/4 cup fresh, or slightly thawed frozen blueberries, coated with flour (so they don't sink to the bottom of the batter)
  • Step 1 Heat a large skillet over medium heat and grease with extra-virgin olive oil or coconut oil.
  • Step 2 In a medium bowl, whisk together flour, baking powder, baking soda and salt.
  • Step 3 In another bowl, combine the Greek yogurt, lemon juice, lemon zest, maple syrup, vanilla extract and almond milk together. Beat in an egg until well incorporated.
  • Step 4 Stir wet ingredients into dry ingredients and mix until just combined. Overmixing will result in less fluffy pancakes. Carefully fold in blueberries.
  • Step 5 Scoop a bit of the batter onto the preheated skillet to form mini pancakes, about 6 inches in diameter. If batter is too thick, spread the batter a bit to flatten the pancakes and help them cook more thoroughly. When bubbles begin to appear on the surface, flip carefully and cook for another 1 to 2 minutes on the underside.
  • Step 6 Transfer to a baking sheet or platter and keep in a warm oven until ready to serve.
  • Step 7 Serve with maple syrup and extra blueberries, if desired.

Recipe adapted from: Life Made Sweeter’s Fluffy Blueberry Lemon Pancakes.


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WTF?! A Marathon??

WTF?! A Marathon??

For the past 5 months, I’ve been self-conscious about working out. I know, I know, an Olympian scared to workout? Well that’s precisely the problem. When I retired, I was super excited about the freedom I had to do all those fun workout classes other […]