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I am a certified nutrition and wellness consultant, but I am not a doctor or a R.D. Everyone's nutritional needs are different, for specific medical questions please contact your doctor.

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Make Ahead: Low Fat – Enchiladas

This is a great recipe for when you need to make something ahead of time to have in the freezer, or when you need to drop off a healthy dinner to a friend.

Make Ahead: Low Fat – Enchiladas

* 1 (8 ounce) package light cream cheese

* 1 jar salsa

* 1 packet of taco seasoning

* [...]

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Grilled Flank Stead Marinade

  

Summer Grilled Flank Steak:

1/2 c. soy sauce
1/2 c. brown sugar
1/4 c. EVOO
1/4 c. lime juice
salt and pepper
3 garlic cubes from TJ’s
1 TBSP minced garlic

1.5 lbs. of flank steak

Marinate the steak overnight in the mixture above.

Then grill each side for 5-7 minutes.

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Lentil Salad

Yesterday I made a lentil salad that was fresh and summery. I made up the recipe but got ideas from one I had seen in Eating Well. and from RhodeyGirl’s website.

Here is what I did:

1 small onion, diced
1 small zucchini, diced
2 tbs olive oil
1 cup dry lentils, rinsed
1 cup dry bulgur wheat, rinsed
5 cups water
1 large [...]

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Asian Panko Crusted Tilapia

Today was a big day! It started with coffee and lots of morning chatting with Brady, Anna, Eddie Elephant and I.

Anna got some good tummy time in while she chatted away.

After a fun morning (when I say morning, I mean 5:30-7am), we got ready for a big adventure – the gym! I took Little A [...]

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Summer Wheat Berry Salad

Summer Wheatberry Salad

salad:

1. 5 c. cooked wheat berries
1 can white beans – drained and rinsed
1 can chickpeas – drained and rinsed
2 large tomatoes – diced
1 large cucumber – diced
1/2 c. crumbled feta

dressing:

1/3 c. EVOO
3 T. lime juice
4 T. white wine vinegar
2 T chopped parsley – fresh
1 T honey mustard
1/4 t. salt
1/4 t. pepper

Make the salad by [...]

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Grilled Summer Pork Chops

Here is the recipe that I adapted from Cooking Light

Grilled Summer Pork Chops

2 tablespoons red wine vinegar, divided
1 teaspoon fresh/chopped oregano
2 teaspoons olive oil, divided
2 garlic cloves, minced
boneless center-cut loin pork chops

1. Combine red wine vinegar, oregano, olive oil, and garlic in a zip-top plastic bag. Add pork to bag, and seal. Marinate for a few [...]

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Turkey Tacos

A simple and healthy dinner for a family can be easy to put together with a few fresh ingredients and just a little cooking.

Here are the makings of some turkey tacos:

lean ground turkey
taco seasoning
brown rice
tortillas
cheese
black beans
corn
lettuce
tomatoes
salsa

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Raisin Bran Muffins

1 (15-20oz.) box of Raisin
1/4 cup melted margarine (Cool before mixing with eggs.)
1 c. sugar
2 beaten eggs
3 egg whites
1 qt. low fat buttermilk
2 1/2 c. whole wheat flour
2 1/2 c. flour
5 tsp. baking soda
1 tsp. salt

Mix dry ingredients.
Mix wet ingredients
Combine
Store dough for up to 6 weeks in fridge.
Bake – 325 for 15 min or less if [...]

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Chicken and Couscous Salad

It was a stressful day. Anna and I started with a 5 mile run after the rain stopped. Thank goodness I did because I would have gone nuts by the end of the day. Shortly after getting back, I dealt with the air conditioner people. Our air has not been working well all summer and so [...]

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Asian Salmon Burgers

Yesterday was a busy day. We had a ton of unpacking to do from the weekend and Anna had her 2month appointment and shots. She made it through but it was not a fun experience for any of us!
I felt like I hadn’t cooked a meal in a long time (it’s really been like [...]

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