Inspire Wellness ‘Recipes’

Almond Butter Chocolate Energy Balls

choc ballsThese are a delicious and healthy way to satisfy your sweet tooth!  They are perfect to make and have in the fridge or freezer for when you need a little something sweet or a late afternoon pick me up!  I like to accompany it with a glass of almond milk.  My kids love these too!

 

 

 

 

 

  • 1/2 cup almond butter (crunchy or regular)
  • 1/4 cup honey
  • 1 serving of protein powder of your choice (my favorite is Tera’s Whey chocolate)
  • 1 tbsp. chia seeds
  • 1/3 cup chopped walnuts

Mix together and form into balls (about 14). Place on parchment paper in freezer for 1-2 hours. Store in refrigerator or freezer.

Nutrition info per ball: 97 Calories, 6g Fat, 1g Fiber, 6g Sugar, 4g Protein

 

 

Yum Box Ideas

FullSizeRender (007)Another yummy yum box!  So each day I post these, I will probably have two variations to satisfy each of my kids.  I hope it helps give some ideas on variety to feed your children.

  • Roll up: Rudi’s Gluten Free Wrap with Crunchy Almond Butter & Jelly
  • Grapes
  • Pretzel Sticks
  • Red Pepper
  • Whole Foods Cranberry Tuna Salad
  • Treat: Cinnamon Chickpeas

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  • Roll up with Crunchy Almond Butter & Honey
  • Grapes
  • Assorted Nuts
  • Shredded Cheddar
  • Sliced Avocado
  • Treat: Cinnamon Chickpeas

 

Healthy Meals for Kids

FullSizeRender (016)It’s always good to get new ideas for kids meals!  Try something new in your child’s lunch.  I always try to pair it with other things they love so they are more likely to at least try it.

 

 

 

 

  • Justin’s Almond Butter packets (from Target or Amazon)
  • Red pepper
  • Pomegranate
  • Blue Diamond Nut Thins
  • Black Olives
  • Date

The Yum Box! Healthy & Easy Meals for Kids.

FullSizeRender (013)The Yum Box!  It has become a daily excitement in our family!  I bought it this Spring as I knew we would be doing a lot of picnic lunches at the park.  Now, even when we are at home or when I pick up the kids up from preschool, they request their yum box.  It makes eating fun with the compartments.  All the compartments are labeled to ensure you remember to pack a balanced lunch.  The other great thing is, no leaking!

 

 

 

Lunch idea:

  • Protein: hard boiled egg
  • Veggie: carrots
  • Fruit: tangerine and apple
  • Grain: nut thin crackers
  • Dairy: shredded cheddar
  • Treat: banana chips

 

Sweet Potato Mushroom Lasagna

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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

Egg Veggie Scramble

FullSizeRender (005)Just an example of an easy way to incorporate veggies in your breakfast!  Yes, it takes a couple extra minutes but will help keep you full longer and adds in so many extra vitamins.  Feel free to mix it up with whatever you have on hand or your favorite veggies.  My favorite is to add chopped avocado on top!

 

 

 

 

  • 3 eggs scrambled with
  • 1 cup chopped spinach
  • 1/2 cup mushrooms, chopped

Option to add: ½ cup fruit (40 Cals, 7g Sugar) OR ¼ avocado (65 Cals,6g Fat,3g Fiber)

220 Calories, 17g Fat, 2g Fiber, 0g Sugar, 18g Protein

Sweet Potato Kale Hash

FullSizeRender (00D)This sweet potato hash makes a satisfying and healthy side dish at dinner.  It also makes the perfect leftover to eat with eggs.

 

 

 

 

 

 

  • 1 tbsp coconut oil
  • 1½ cup cubed sweet potato
  • 1/2 tsp of red pepper flakes
  • 1½ cup kale, chopped
  • 2 cloves garlic, minced

In a skillet over medium heat, warm coconut oil, add red pepper flakes, and sweet potato and sauté for 5 minutes.  Stir in kale, garlic and pinch of sea salt.  Sauté until kale has wilted, about 3 minutes.  3 servings.   

Per Serving: 108 Calories, 5g Fat, 3g Fiber, 5g Sugar, 2g Protein

Veggie-Packed Green Smoothie

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This smoothie is the best way to start a day or perfect for a quick & filling lunch.  It will give you about 5 cups for fresh vegetables and fruit!  Its easy on digestion.  The banana and apple add sweetness to it and the lemon loads it up with vitamin C.  Give it a try!

 

 

 

 

 

  • 1 cup unsweetened almond milk
  • 1 serving of vanilla whey protein
  • 2 handfuls of fresh organic spinach
  • 1 handful of organic romaine lettuce
  • 1/2 cup chopped cucumbers
  • 1/2 banana (I like to do frozen banana for thicker smoothie)
  • 1 small apple chopped
  • 1/4 lemon with rind (if you have a powerful blender)

Blend together and enjoy this filling smoothie packed with vitamins and fiber!

310 Calories, 5g Fat, 11g Fiber, 31g Sugar, 25g Protein

 

Basil Quinoa Chicken

IMG_1548This is one of my favorite recipes!  Its so easy and fresh!

 

 

 

 

 

 

  • 1 cup dry quinoa (or 3 cups cooked)
  • ¼ cup olive oil
  • ½ tsp minced garlic (or 1 clove)
  • ½ tsp dried basil or 1oz fresh chopped basil
  • ½ tsp crushed red pepper flakes
  • ½ cup unsalted pine nuts
  • 10 cups fresh spinach, chopped
  • 1/8 cup balsamic vinegar (or to taste)
  • ½ cup crumbled feta cheese
  • 1 tomato, chopped
  • Sea salt to taste
  • 1lb cooked & shredded chicken breast (I like to do in crockpot)

Cook quinoa according to package.  Meanwhile, heat olive oil in a skillet with garlic, basil, red pepper over medium heat.  Stir in pine nuts & cook until slightly browned.  Add spinach, cover and cook on low about 5 mins or until wilted. Toss spinach mixture with quinoa, tomatoes, chicken & feta.  Top each bowl with balsamic vinegar. Serving size 1 ¼ cups.  Serves 5-6

372 Calories, 19g Fat, 5g Fiber, 1g Sugar, 27g Protein

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