Inspire Wellness ‘Dinner Recipes’

Crockpot Italian Chicken & Quinoa

italian chickenEasy, delicious and healthy!  Another simple crockpot meal. I love how stress-free it is using my crockpot and the chicken is always cooked perfectly – the chicken is never too dry. I found this on pinterest and think it is a keeper in the recipe stash so now I am sharing it.

When I dished it out it ended up having this beautiful heart shape. Perfect for a heart-healthy meal on valentine’s weekend!





  • 1lb organic chicken breast
  • 1 cup chopped onion (I used frozen)
  • 1 cup chopped celery
  • 1 cup chopped carrots
  • 1 1/2 tsp minced garlic
  • 3/4 cup uncooked quinoa (rinsed)
  • 14.5oz can fire roasted diced tomatoes
  • 4 cups organic chicken broth (if you like more soup-like, do 6 cups)
  • 1/4 tsp red pepper flakes
  • 1 tbsp dried oregano
  • 1 tbsp dried basil
  • salt & pepper to taste (I did about 1 tsp of each)

Add the broth in the bottom and all the other ingredients. Cover and cook on low for 6-8 hours or until carrots are soft. Remove chicken and shred. Add back in and stir. Taste and add any additional seasonings. I topped my with feta and it tasted great!

Crockpot Chicken Taco Bowl

chicThis crockpot chicken recipe was so easy! I need to remember to do at least one recipe a week in the crockpot. I love that my house smells great when I walk in and everything is ready at dinner time without any effort. The perfect weeknight dinner! In our family you really can’t go wrong with Mexican! It had flavor but not too spicy.

The recipe came from



  • 1 lb organic chicken breast
  • 14.4 oz can diced tomatoes with mild green chilies
  • 15 oz can black beans, drained and rinsed
  • 1 cup frozen corn
  • 1/4 cup chopped fresh cilantro
  • 14.4 oz can organic chicken broth
  • 3 scallions, chopped
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp cumin
  • 1 tsp cayenne pepper (to taste)
  • salt to taste
  • Serve with brown rice (quinoa), garnish with plain greek yogurt & cilantro!

Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top. Cook on low for 8 hours or on high for 4 hours. Remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning to taste. Serve over rice or quinoa and your favorite toppings.

4 Servings/Per Serving: 282 Calories, 3g Fat, 8g Fiber, 6g Sugar, 35g Protein



Marinated Shrimp


Looking for a quick & easy weeknight dinner – this is it! This shrimp recipe is simple and hard to mess up. You can either throw it together in the morning to marinate or 30 minutes before you cook it. It’s flavorful but not spicy so my kids like it too! Pair with some rice & veggies and dinner is done!

The tricky part is finding good shrimp. Wild shrimp is hard to find, so next best is from Whole Foods where they buy responsibly farmed shrimp. You can read more about their standards on their site or in their store.



  • 3 cloves garlic, minced
  • ¼ cup olive oil
  • ¼ cup tomato sauce
  • 2 tbsp red wine vinegar
  • 2 tbsp fresh basil, chopped
  • ½ tsp sea salt
  • ¼ tsp cayenne pepper
  • 2 pounds shrimp, peeled & deveined (Or, try with wild salmon)

In large bowl, stir together all ingredients and lastly stir in salmon until evenly coated.  Refrigerate for 30 mins-1 hour.  Pour all into skillet and cover over med-high heat.  Watch closely until shrimp turn opaque.  About 4-6 mins. Serve with 1 cup brown rice or quinoa and green vegetable of your choice.  We recommend roasted brussel sprouts.

Coconut Encrusted Chicken Tenders

coconut chicHere is a healthy and delicious way to enjoy chicken the whole family will like. If your kids like chicken fingers, this is a great healthy alternative.

It goes great on salad and also tastes good cold the next day for lunches. Pair it with a good dipping sauce. I personally like the Bolthouse Farms dressings because they are made with yogurt and very low calorie so I served it with the Bolthouse Farms honey mustard. Thank you, Angie for recommending this to me. She found on and also took this great photo for me!



  • 1 1/4 lb organic chicken breast tenders
  • 2 eggs
  • 1/4 cup coconut flour
  • 1 1/4 cup unsweetened coconut flakes
  • 2 tbsp. arrowroot starch (optional)
  • 1 tbsp. coconut sugar
  • 1 tsp paprika
  • 1/2 tsp ground ginger
  • 1 tsp powdered garlic
  • 1 tsp salt
  • 1/2 tsp pepper

Preheat oven to 400F. Line cookie sheet with parchment paper and coat with cooking spray. Beat eggs in bowl. Mix up the breading in a shallow dish with the remaining ingredients. Dip chicken in eggs and then coat in breading mixture. Transfer to cookie sheet and bake 10 minutes, then flip and bake 10 minutes.

5 Servings; Per Serving: 288 Calories, 15g Fat, 4g Fiber, 4g Sugar, 27g Protein




Healthier Mashed Potato

potatoHere is an alternative to the high fat and high calorie mashed potato that you can easily whip up and have leftovers for the week. I can’t tell you how many people tell me they do no eat potatoes because they are too many carbs or bad for them. You do not have to avoid potatoes to keep your waistline in check. Just make sure you are eating the appropriate serving size and its a healthier version. This one has hidden cauliflower to make it less calories per serving. I love cauliflower because it is loaded with fiber! So, it will fill you up quickly and has a lot of Vitamin C to keep your immune system well!



  • 2 lbs organic Yukon gold potatoes
  • 3/4 of a head of cauliflower or (4 cups)
  • 1/4 cup plain greek yogurt
  • 1 tbsp.Kerrygold grassfed butter
  • 1/8 tsp Himalayan salt
  • pepper to taste

Wash and peel potatoes and then cut up. I buy the small potatoes so I cut them in half. Wash and cut cauliflower and cut into similar size as potatoes. Bring a pot of water to a boil. I add in a steam basket to the top with potatoes and cauliflower. Cook for around 25-30 minutes or until you can easily slide a fork into the potato. Pour into a bowl and begin mashing! If you like your potatoes super smooth, you can use a mixer but I like to use the masher. Mix in other ingredients. 8 Servings.

112 Calories, 2g Fat, 3g Fiber, 2g Sugar, 4g Protein

Balsamic Chicken

balsamic chic

This balsamic chicken makes an easy dinner to prepare and you can even double the recipe so you have leftovers for lunch for the week. I like to use the Trader Joe’s organic breast tenders because they are littler and cook faster.

The chicken goes great on salad. Marinate it in the morning for a quick and easy dinner with only 20 minutes of baking time. I paired it with brown rice and a big spinach salad. Perfect filling & satisfying meal!






  • 1lb chicken breast (I like to use TJ’s Organic Chicken Breast Tenders)
  • 1/4 cup balsamic vinegar
  • 2 tbsp avocado oil (or olive oil)
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp dried basil

Marinate for 1 hour in pyrex dish. Bake on parchment paper on 350 degrees for 8-10 minutes each side. Top on salad or eat with some veggies!

4 Servings/Per Serving: 197 Calories, 8g Fat, 0g Fiber, 3g Sugar, 26g Protein

Spicy Cauliflower

FullSizeRender (00B)Cauliflower is a super food often overlooked in our diets. We tend to go for green veggies or colorful ones, but cauliflower has strong cancer-fighting properties and also helps with heart health. It is filled with fiber which keeps your body satisfied and full.

I know it can be boring to just steam it up and it’s unhealthy to load it up with cheese. Here is an alternative that is both healthy and delicious!  It was recommended to me by my sis-in-law from & is now in my rotation of recipes to repeat.



  • 1 head cauliflower, chopped into bite size pieces
  • 1 scallion (or I have also used 1/2 cup frozen white onion)
  • 2-3 tbsp. avocado oil
  • 1 tsp sea salt
  • 1 tsp garlic powder
  • 1/2 tsp pepper
  • 2 tbsp. almond flour (I buy from trader joes)
  • 1 tsp paprika (will make it spicy or avoid if you don’t like spicy)

Preheat oven to 375 degrees and line cookie sheet with parchment paper. Toss all ingredients in a bowl until well coated. Roast for 45 minutes.

4 Servings/Per Serving: 122 calories, 9g fat, 4g fiber, 3g sugar, 4g protein

Sweet Potato Mushroom Lasagna

FullSizeRender (002)

One of my clients, Bobbi, introduced me to this recipe.  She is has a knack for finding new recipes that taste great and cut calories.  You will not miss the noodles in this lasagna. The sweet potatoes add so much flavor!  A perfect fall dish and naturally gluten free dish.




  • 1 pint cremini mushrooms
  • 1 shallot, roughly chopped
  • 1/2 bunch swiss chard, roughly chopped
  • 1 tablespoon butter
  • 1/8 teaspoon crushed red pepper, plus more if needed
  • Sea salt to taste
  • 16 ounces part skim ricotta cheese
  • 1 teaspoon fresh thyme leaves, chopped
  • 1/4 cup plus 1 tablespoon grated parmesan
  • 1 large egg, whisked
  • 2 medium sweet potatoes, peeled

Preheat the oven to 375 degrees.  In a food processor, add mushrooms, shallots and chard & pulse until chopped and uniform, about 5 times. Heat a large pan to medium high. Add the butter and cook until foaming. Add the mushroom mixture and toss. Let the ingredients brown, undisturbed, about 5 minutes. Stir, add the crushed red pepper and some salt and continue cooking for 10 more minutes. Set aside to cool. Mix together the cooled mushroom mixture with the ricotta, thyme and 1/4 cup of the parmessan. Season with more salt and crushed red pepper if needed. Add in the egg and stir until combined. Set aside.

Using a mandoline, slice the potatoes thinly lengthwise; make sure they are very thin, almost translucent. You should be able to see your shadow behind them. Spray an 8-by-8-inch glass baking dish with nonstick cooking spray. Place a layer of the potatoes on the bottom. Spread about 1/4 cup of the ricotta mixture across the slices and repeat about 6 times, or until you run out of potatoes or cheese mixture. Make sure the top layer is potatoes. Cover tightly with foil and bake until the potatoes are tender, about 1 hour. Let rest for 15 minutes. Sprinkle with the chopped basil and remaining 1 tablespoon grated parmesan and serve.

257 Calories, 12g Fat, 2g Fiber, 5g Sugar, 17g Protein

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