Inspire Wellness ‘Dinner Recipes’

Mexican Casserole

mex caseroleI have been making this Mexican Casserole for years now and have gotten a lot of friends and clients hooked on it too.  It is definitely one we keep in our rotation of favorite dinners. It is delicious, easy and gluten free.  (It is also delicious vegetarian by omitting the chicken).  My daughter loves to be my little helper in the kitchen which makes it fun.  She likes to put all the ingredients in the bowl and mix. The casserole makes enough for leftovers for lunch or dinner the next day too, yah!



  • 1 lb. cooked chicken breast
  • 1cans black beans, drained & rinsed
  • 1 cup frozen organic roasted corn
  • 8 oz can tomato sauce
  • 1 cup salsa (I use Trader Joe’s Salsa Verde)
  • 1/2 cup frozen onion (love these because I hate chopping onions!)
  • 1 red pepper, chopped
  • 1 cup chopped mushrooms
  • 1/4 cup chopped fresh cilantro
  • 2 garlic cloves, minced
  • 1/2 cup sharp cheddar cheese, shredded
  • 2 cups cooked brown rice
  • Optional Topping: crushed tortilla chips or chopped avocado

Mexican caseroleInstructions:

Preheat oven to 350 degrees.  Combine all ingredients, place in a 13×9 pyrex dish.  Bake 20-30 minutes.  Top with a couple crushed tortilla chips and/or pieces of avocado. Serves 6 people.



Per Serving: 335 Calories, 5g Fat, 11g Fiber, 5g Sugar, 29g Protein


Gluten Free “Tuna” Salmon Melt

tuna meltThis is an easy and healthy gluten free tuna melt that I have been making for years.  If you like curry, you will love it! (If not, just omit it from the recipe.)  I always use wild salmon instead of tuna because it is lower in mercury and higher in omega-3’s.  I made it gluten free by using a brown rice cake on bottom, but you can also do on an english muffin.


  • (3) 5oz Chicken of the Sea Wild Salmon packets (or tuna)
  • 1/4 avocado, mashed
  • 2 tbsp low fat mayo
  • 2 tbsp curry powder
  • 1/2 lemon, juiced
  • 1/2 cup green onion
  • 1/2 cup chopped celery
  • 2 hardboiled eggs, diced
  • 6 Brown Rice Cakes (can also substitute with 3 english muffins)
  • 3 slices cheddar cheese (or 3/4 cup shredded cheddar)


Preheat oven to low broil.  Mix mashed avocado, low fat mayo, curry powder and lemon together.  Add in salmon and remaining ingredients.  Put mixture on top of rice cake and top with cheese.  Place onto a cookie sheet and cook 2-3 minutes or until cheese is melted. This will serve 3-5 people.  Serve with a green salad or your favorite green vegetable and enjoy.  


Veggie Egg Frittata

veggie frittataThis is so easy to whip together and makes a great “breakfast for dinner” meal or perfect to make in advance for breakfast or lunches for the week.  You can also customize it to include your favorite veggies!  A simple meal, but a crowd pleaser.



  • 10 eggs
  • 1 tomato, chopped
  • 2 big handfuls of spinach, chopped
  • 10-15 mushrooms chopped (I use frozen shiitake and break apart)
  • 1/3 cup shredded cheddar cheese
  • 1 clove garlic, minced
  • 1 tsp dried basil
  • 1/8 tsp sea salt
  • 1/4 tsp pepper


Preheat oven to 350 degrees.  Coat a 2-quart casserole dish or 10″ quiche dish with nonstick cooking spray and transfer to oven for 5 minutes while you are getting ingredients ready.  

Meanwhile, whisk together eggs and stir in all remaining ingredients.  Pour into the warm dish and bake for 25-30 minutes or until fully cooked.  

I serve with breakfast potatoes or nitrate free turkey bacon if for breakfast or dinner.  For lunch, I make a salad to go with it.  Enjoy!

Friday Night Tacos

tacoI love to have a fun dinner planned for Friday nights.  And, mexican food is loved by all of us! Tonight it was hard tacos (beans & rice for the little guy:))  I love shredded cabbage in mine but it definitely needs a little something with it…so I mix the cabbage with greek yogurt and salsa to create an easy and creamy dressing.  I love adding chopped avocados and black olives to mine…both packed with healthy fats to keep you full longer.  Last, I fill my plate with extra cabbage to eat afterwards with everything that fell out.  Enjoy!


  • 1 bag Quorn meatless & soy-free crumbles (or 1lb organic ground turkey)
  • 1 bag Woodstock Organic Tri-Color Peppers (always have this stocked in freezer)
  • 1 box Trader Joe’s Taco Shells
  • 1/2 packet Trader Joe’s Taco Seasoning
  • 1 avocado, chopped
  • 1 bag shredded cheddar cheese
  • 1 bag shredded cabbage (found at Trader Joe’s)
  • 1/3 cup salsa (I like Trader Joe’s Roasted Garlic)
  • 2-3 tbsp of plain greek yogurt
  • black beans, drained & rinsed (optional)
  • black olives, drained (optional)


Preheat oven to 350 degrees and place taco shells on a cookie sheet.  Put frozen Quorn crumbles & frozen peppers in a skillet with 1/3 cup water and taco seasoning.  This seasoning is SPICY so if you don’t like a lot of spice, add less than 1/2 of a packet.  Cover and cook on med-high heat.  After a few minutes, stir to make sure seasoning is mixed thoroughly.  Cover and cook for an additional 2 minutes.

Pour 1/2 bag shredded cabbage in a bowl, add 2-3 tablespoons greek yogurt and 1/4 cup salsa. Chop avocado into small pieces.  

Assemble your favorite tacos!  

Salmon Noodle Caserole

2014-01-22 005 (640x427)This is a quick and easy dinner to enjoy for a couple days. I made with salmon because salmon is a superfood offering so many omega-3 and not a lot of mercury like tuna.  Its so easy and its big so there are always leftovers for lunches. Even my 1 year old son likes it! (I’ve also made it with chopped broccoli if you are not a fan of peas.)


  • 1 box Tolerant Lentil noodles, cooked according to package
  • (4) 2.5oz Chicken of the Sea wild salmon packets
  • 3 cups frozen peas, thawed
  • 1 1/2 cup frozen shittake mushrooms (love these!)
  • 1 can Amy’s cream of mushroom soup
  • 1 cup cottage cheese (optional)

Preheat oven to 400 degrees.  Take frozen mushrooms out.  Prepare quinoa pasta and drain. Meanwhile, wait for mushrooms to soften and break each in half.  Put into a bowl with all the other ingredients and mix well.  Pour into a 13×9 pan and bake for 30 minutes. (Optional to add a little shredded cheddar on top before baking.)  Serves 5

Per Serving: 372 Calories, 7g Fat, 7g Fiber, 7g Sugar, 25g Protein


Tortilla Soup

2014-01-21 001 (2)

This is a recipe I found on and altered to make it a little easier.  I have been craving soup in this crazy cold weather. Soup is great because it keeps you full (and warm) for the night. And, love having leftovers the next day!



  • 1/2 teaspoon olive oil
  • 1 clove garlic, minced
  • 1/4 teaspoon ground cumin
  • 5 cups organic chicken broth
  • 1 cup frozen corn
  • 1 can black beans, rinsed & drained
  • 1 cup frozen chopped onion
  • 1 cup shredded chicken (I buy from whole foods salad bar)
  • 1/2 teaspoon chili powder
  • 1 tablespoon lemon juice
  • 1 cup salsa
  • 1 avocado, chopped
  • 1/2 cup sharp cheddar cheese


In a large pot over medium heat, add oil, garlic and cumin. Add broth, corn, beans, onion, chicken, chili powder, lemon juice and salsa.  Reduce heat to low.  Simmer 20-30 minutes. When serving, top with chopped avocado and cheddar cheese.  

Coconut Curry Tofu

tofu1Last night I made a yummy stir-fry with light coconut milk.  We used to frequent a Thai restaurant in the city when we lived close (& before we had kids) that had the best curry dish…loaded with veggies and tofu. This was a good alternative and healthier for sure!  I also decided to try black rice which I had been wanting to try.  I think it will become more and more popular once its easier to find.  It has the same antioxidant that is in blueberries and acai.  I’m glad I tried it…it was delish!  



  • 14oz can light coconut milk
  • 1/4 cup Bragg’s liquid aminos
  • 1 1/2 tsp curry powder
  • 2 tsp chili powder
  • 1/2 tsp brown sugar
  • 1 minced garlic clove
  • 1 tsp minced ginger (I keep ginger in freezer and it stays really fresh!)
  • 1lb organic firm tofu
  • 1 bag frozen stirfry veggies (I always have Trader Joe’s Hodgepodge on hand)
  • 1 cup black rice (I found it at whole foods)

Am prep work: set a cutting board in your sink with paper towels on top. Remove tofu from package and set on top of paper towels.  Place another cutting board on top with something heavy on top to help drain liquid from tofu.  Let sit for 20-30 minutes.  (It helps make for a crispier tofu in the stir fry.)


In microwavable dish (I use my pyrex bowl with glass lid) add 1 cup black rice and 2 cups water and microwave for 30 minutes.  Remove every 10 minutes and stir.

Meanwhile, in a large skillet over medium heat, add 1 tbsp olive oil and tofu, cut into cubes.  Cook for 3-4 minutes on each side.  Then remove from skillet and set aside.  Over medium heat in skillet, mix coconut milk, liquid aminos, curry powder, chili powder, brown sugar, ginger and garlic, stir well to make sure it is all mixed together.  Bring to a boil.  Stir in frozen vegetables and cover for 4 minutes. Remove lid and stir in tofu.  Cook for another 1-2 minutes. Serves 4.

Per Serving: 445 Calories, 19g Fat, 10g Fiber, 20g Sugar, 17g Protein


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