Inspire Wellness ‘Dinner Recipes’

Buffalo Turkey Burgers

turk burgerThis is the perfect recipe for a summer night! The recipe is simple yet tasty! I got from skinny taste. I make them gluten free with gluten free breadcrumbs on top of salad. These are perfect for the grill or can also be cooked on a skillet or George Foreman grill.




  • 1.25 lbs 93% lean ground turkey
  • 2/3 cup grated carrots (grate in food processor)
  • 1/4 cup breadcrumbs (I used Glutino Gluten Free)
  • 1 clove garlic, grated
  • 1 tbsp red onion, grated
  • 1/4 cup Franks Hot Sauce
  • salt and fresh pepper

5 Burgers/Per Burger: 224 Calories, 10g Fat, 1g Fiber, 2g Sugar, 23g Protein

Cauliflower “Fried” Rice

friedrice2This healthy cauliflower rice is a simple way to get some veggies at dinner or to eat as your main course. I love cauliflower because it is a powerful anti-cancer vegetable and it makes a great substitution for rice. Most stores now sell the cauliflower rice already crumbled for you too! I bought mine at trader joes but you can also buy a head of cauliflower and put into the food processor. My mom brought this over one night and I thought it was delicious! After that I took a couple different recipes and added my own twist.


  • 2 tbsp sesame oil
  • 2 garlic cloves, minced
  • 1 bag cauliflower rice
  • 1/2 bag frozen peas
  • 3 carrots, peeled and chopped
  • 4 eggs, scrambled
  • 3-4 green onions, chopped
  • Braggs Liquid Aminos to taste (healthy soy sauce alternative)

Add oil, garlic and carrots to skillet to cook on medium for 5 minutes. Add cauliflower and peas, stir to mix oil throughout. Cook until cauliflower softens up like rice, stirring throughout cooking time. Meanwhile, in a separate skillet scramble eggs and chop up into small pieces. Add egg, green onions and Bragg’s Liquid Aminos to taste.

3 Meal Portions/per serving: 294 Calories, 16g Fat, 8g Fiber, 9g Sugar, 16g Protein

Yogurt Chicken

yogurt chickenMy client, Jill passed this recipe on from Budget Bytes and I didn’t change a thing. It is really good and the whole family liked it, yeah! My new goal is to try to make dishes that everyone will eat…day 1 was a success! This was simple but had great taste.




  • 1 cup greek yogurt (I used 2%)
  • 2 tbsp olive oil
  • 4 cloves garlic
  • 1/2 tbsp dried oregano
  • 1/2 medium lemon (juiced)
  • 1/2 tsp salt
  • pepper to taste
  • 1-2lbs chicken breast, cut into bite size pieces

Combine all ingredients into a bowl besides the chicken. Mix well. Cut chicken into bite size pieces, mix in with yogurt mixture and marinate in the refrigerator for 30 minutes. Preheat oven to 350. Empty into a 8×8 pyrex baking dish and bake 20-25 minutes, stir half way through the baking time. I cooked rice and some veggies to go along with it. Delicious!

6 Servings, Per Serving: 261 Calories, 9g Fat, 0g Fiber, 1g Sugar, 40g Protein

Slow Cooker Honey Chicken

honey chickenThis recipe is a super easy crockpot recipe that the whole family will like! It is sweetened with ketchup and honey and has carrots and sweet potatoes! A delicious and easy meal that is packed with goodness. I mixed with rice but could use cauliflower rice or quinoa as alternative. I also missed my green veggie so you could add on the side for a more colorful plate.

I found the recipe on


  • 1 large sweet potato, peeled and chopped
  • 3-4 carrots, peeled and chopped
  • 1lb organic chicken breast
  • 4 cloves garlic, minced
  • 1/4 cup ketchup
  • 2 tbsp. honey
  • 2 tbsp. Bragg’s liquid aminos (soy sauce alternative)
  • 1 cup organic chicken broth

Place sweet potato and carrots in the bottom of crockpot. Add chicken. Whisk together remaining ingredients in bowl and pour over the chicken. Cook on low for 6 hours.

4 Servings, Per Serving: 225 Calories, 2g Fat, 3g Fiber, 16g Sugar, 29g Protein


Low Carb Mexican Slow Cooker Meal

mex casseroleThis was super easy and delicious! A client of mine was telling me about a Mexican recipe she made with cauliflower so I decided to create something in the crockpot. I love the ease of just tossing everything in and you are done!

The cauliflower is packed with antioxidants and makes a perfect alternative to rice. You won’t taste the difference!



  • 3 cups cauliflower rice (can use food processor or buy pre-packaged)
  • 1 cup chicken broth
  • 1 cup chopped onion (I use frozen)
  • 2 cloves garlic, minced
  • 1 can diced tomato with green chili
  • 2 tsp taco seasoning (I use Trader Joes)
  • 1lb organic chicken breast
  • Optional Toppings: chopped cilantro & chopped avocado

Put all ingredients in crock pot starting with cauliflower rice on bottom, add raw chicken on top. Set on low, cook 4-6 hours. Shred chicken. Serve in bowls with toppings of cilantro and avocado.

Salad Bar Night

salad barSalad Bar Night!

Pick a night of the week and make it easy on yourself with creating a salad bar. It’s fun for the kids and adults to customize their own plates.

This was a Sunday night tradition at my mom’s house when we would go over each week for Sunday night dinner. It was easy because we could all bring what we had on hand and we could all eat what we wanted. It’s a great way to kickstart the the week!

Curry Chicken Stirfry

thai (2)This is one of my favorite quick and easy dinners to make. It is ready in less than 20 minutes! I love curry and coconut milk and together they make a perfect combo! My kids love the sauce too!

You can throw all your favorite veggies in and have a delicious, healthy and satisfying meal.

Can also be made vegetarian, see Tofu Stirfry Recipe.




  • 1 lb chicken breast tenders (or chicken breast)
  • 1 tbsp coconut oil
  • 14oz can light coconut milk
  • 1/4 cup Bragg’s liquid aminos (sold at most stores)
  • 1 1/2 tsp curry powder
  • 2 tsp chili powder
  • 1 minced garlic
  • Stir Fry Veggies (pick your favorite or buy the pre-cut stirfry veggies)
  • Brown Rice (make your own or buy Trader Joe’s pre-cooked frozen brown rice)

Cut up chicken into bite size pieces and saute in coconut oil until cooked throughout. Set aside. Meanwhile in a large skillet, combine coconut milk, braggs, curry, chili powder and garlic, bring to a boil and whisk ingredients together. Stir in vegetables of your choice, cover and reduce to medium heat and cook 4 minutes. Meanwhile, cook brown rice. If I buy the precooked frozen, I remove from bag and place in microwavable glass bowl and cover with paper towel for 3 minutes. When veggies are down, stir in chicken. To serve, start with rice and top with stirfry mixture (including some extra sauce).

4 servings/each: 477 Calories, 17g Fat, 8g Fiber, 19g Sugar, 33g Protein

Citrus Quinoa Chicken

orange quinoaThis Citrus Quinoa Chicken is a super fresh and refreshing! I saw on pinterest and had to make. I love the combination of oranges and avocado. And, I love anything with cilantro! I know there are a lot of people that are not cilantro fans though, so, you can easily omit. It only makes about 3-4 servings so if you like to have leftovers, I would suggest doubling the recipe.






  • 1 1/2 cups cooked quinoa
  • 1 tbsp. avocado oil
  • 1 pound organic chicken breast, chopped into 1 in pieces
  • 2 cloves garlic, minced
  • 1/2 tsp paprika
  • 1/2 tsp sea salt
  • 2 large oranges, peeled and chopped
  • 1 avocado, cubed


  • 1/4 cup fresh lime juice (1-2 limes juiced)
  • 1/3 cup cilantro, chopped
  • 1 tbsp. fresh orange, juiced
  • 1 tbsp. olive oil
  • 1 tbsp. local honey


  • 1/3 Pistachios, shelled

Cook quinoa according to package. Add oil and garlic to skillet. Chop chicken and top with paprika and salt. Add to skillet and cook until chicken is done. Add cooked chicken and cooked quinoa to a bowl and stir in remaining ingredients. Refrigerate until ready to serve. Top with pistachios and enjoy!

324 Calories, 14g Fat, 5g Fiber, 9g Sugar, 25g Protein

Chickpea Veggie Burgers (Gluten Free)

veg 2Yummy! I love creating my own veggie burgers because I know exactly what is in it. I found this recipe on and decided to try. This was a success because it’s gluten-free, it stay together, tastes good and is not dry. I like to make them at the beginning of the week to pair with salad. A delicious and veggie-rich lunch!





  • 3/4 cup rolled oats (I buy Trader Joe’s gluten free)
  • 1 tsp dried oregano
  • 1/8 tsp cayenne pepper (or 1/4 if you like spicy)
  • 1/2 tsp sea salt
  • 1/4 tsp ground pepper
  • 14oz container of chickpeas, rinsed & drained
  • 1 cup shredded carrot (shredding fresh is the best)
  • 1/2 cup chopped scallions
  • 1/3 cup fresh parsley or other fresh herb you like
  • 2 garlic cloves, minced
  • 2 tbsp. red wine vinegar
  • 2 tsp Bragg’s Liquid Aminos
  • 1/2 cup raw sunflower seeds

Place oats in food processor until consistency is like flour. Pulse in spices. Then add remaining ingredients except sunflower seeds. Stir in sunflower seeds. Shape the burger dough into 4 large patties or 6 small ones. Heat a skillet on medium with a little avocado oil, cook about 5 minutes and flip for another 4-5 minutes.

4 Servings: Per serving: 267 Calories, 12g Fat, 9g Fiber, 12g Protein, 5g Sugar 

Spaghetti Squash Pizza Pie

spaghetti pie (2)Are you looking for a healthy alternative to pizza? This spaghetti squash pizza pie can be customized to cater to anyone! It’s gluten free, low carb and paleo friendly and can be made vegetarian by removing the meat. Add the toppings you like and make it your own.

My mom cooked this up for me last week and it was delicious! I had to snap a pic and share it.





  • 1 large spaghetti squash, halved lengthwise & seeded
  • 1 lb ground turkey
  • 1/2 cup onion, diced (I like to use frozen)
  • 2 cups spinach, chopped
  • 1/2 cup red pepper, diced
  • 2/3 cup mushrooms, diced
  • 1 cup pizza sauce (no sugar added)
  • 1 tsp dried basil
  • 1/2 tsp garlic powder
  • 1 tsp dried oregano
  • 1/4 tsp pepper
  • 1/2 tsp sea salt
  • 3 eggs, whisked

Preheat oven to 400 degrees. Place spaghetti squash cut side down on a baking sheet. Bake 25 minutes. After removing from oven, reduce heat to 350 degrees. Meanwhile, cook ground turkey and onion together until no longer pink and break up into tiny pieces.

Carefully shred inside of spaghetti squash with a fork, removing threads and place in a 8×8 greased baking dish. Add remaining ingredients except eggs and mix well. Lastly, add whisked eggs to baking dish and mix together. Bake 1 hour. Let it sit 5 minutes before cutting and serving.

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