ROASTED CORN SALSA



Its that time of year where the grills come out and everyone loves all things roasted, grilled or smoked! I don’t have a grill, but I can sure show you how to make some delicious roasted corn with salsa and fresh cilantro. You can eat with your favorite chips and veggies or do it like me and eat it right out of a bowl. Welcome to the warm season!

ROASTED CORN SALSA

Servings: 9 | Serving Size: 1/2 Cup | Calories per Serving: 98

INGREDIENTS:

๐ŸŒฝ 3 Bags Frozen Corn

๐ŸŒฝ Cayenne Powder & Black Pepper

๐ŸŒฝ 8 Tablespoons Salsa

๐ŸŒฝ 1/4 Cup Chopped Cilantro

DIRECTIONS:

๐ŸŒฝ Preheat oven to 400 degrees.

๐ŸŒฝ Empty the bags of corn onto a foiled baking sheet.

๐ŸŒฝ Sprinkle with cayenne powder and black pepper. Mix well.

๐ŸŒฝ Cook for 20 minutes. Take out and mix well. Cook for another 15 minutes. Mix well again. Cook for a final 15 minutes.

๐ŸŒฝ Empty the corn into a large bowl.

๐ŸŒฝ Mix in salsa and chopped cilantro.

๐ŸŒฝ Serve! Add some avocado to top it off if you’d like!

CHICKEN & ARTICHOKE WRAP

Who doesn’t love a wrap? They are delicious and you can fill them with all the goodies you want! I always forget about making them, but they are so easy. I need to make them more often. For my first wrap recipe, I wanted to do a classic, but one that wasn’t as popular as say a turkey wrap. Healthy chicken meets artichokes hearts in a tangy, citrus lemon herb sauce! Give it a try and let me know how you like it!

CHICKEN & ARTICHOKE WRAP

Calories per Wrap: 194

INGREDIENTS:

1 Flatbread or Wrap (I used Fit & Active from Aldi)

1 Ounce Chicken Breast

4 Small Artichoke Hearts

1/2 Roma Tomato

1/2 Cup Fresh Spinach

6 Banana Pepper Rings

1 Tablespoon Italian Dressing

1/2 Tablespoon Lemon Juice

Parsley, Red Pepper, Bail, Garlic Powder

DIRECTIONS:

You can cook chicken breast in a crockpot over night to make it easy on yourself. That’s what I did. No hassle.

Slice the roma tomato, slice the artichoke hearts in half, and loosely shred the chicken.

In a bowl, mix together the spinach, Italian dressing, lemon juice and herbs/spices.

Place the spinach mixture onto the wrap.

Place the tomatoes on top and then the chicken.

Layer the artichoke hearts and banana pepper.

Roll the wrap tightly. Use tooth picks to keep it together and slice in half.

Eat and enjoy!

POTATO & TOMATO FRITTATA

Frittatas could be my favorite breakfast food to make, especially during the week. It requires little effort and not much time. Plus, you can put any flavor you want in it whether it be super simple or creative. This week I get it simple. 4 ingredients and a few herbs later and you’ve got a delicious and filling breakfast for the week! Potatoes, tomatoes and bell peppers. Classic breakfast flavors!

POTATO & TOMATO FRITTATA

Servings: 5 | Calories per Serving: 157

INGREDIENTS:

๐Ÿ… 3 Red Potatoes

๐Ÿ… 2 Roma Tomatoes

๐Ÿ… 1 Green Bell Pepper

๐Ÿ… 5 Eggs

๐Ÿ… Black Pepper, Paprika, Garlic Powder (1/2 Tablespoon Each)

DIRECTIONS:

๐Ÿ… Chop the potatoes in half and place into boiling water.

๐Ÿ… Preheat oven to 350 degrees.

๐Ÿ… While those boil, slice the tomatoes into large round pieces and the bell pepper into strips.

๐Ÿ… Whisk together the eggs, black pepper, paprika and garlic powder.

๐Ÿ… Once the potatoes are done cooking, drain and let cool.

๐Ÿ… Slice the potatoes into large round pieces. Place at the bottom of a round pan.

๐Ÿ… Place the tomatoes on top, then the bell pepper.

๐Ÿ… Pour the egg mixture over the veggies.

๐Ÿ… Cook for 15 minutes or until eggs aren’t runny anymore.

๐Ÿ… Slice into 5 pieces and devour every day!

SIMPLE STANDARD SALAD

โ€‹Salads can be exciting or simple. You can dress them up or make them a few minute process. They’re can be quite diverse in flavor, but today I am going to share the simple salad I go to when I want something fresh, easy, and healthy. Its good all the basics and its the perfect side dish to any entrรฉe. Give it a try and enjoy!

SIMPLE STANDARD SALAD

Calories per Salad: 67

INGREDIENTS:

1/2 Cup Spinach

1/2 Cup Romaine or Iceberg

1/4 Cup Cucumber

1/4 Cup Green Bell Pepper

4 Grape Tomatoes

6 Banana Pepper Rings

1/2 Teaspoon Lemon EVOO

1/2 Teaspoon Colanansi Balsam (Citrus Balsamic Vinegar)

Black Pepper

DIRECTIONS:

In a bowl, place the spinach and romaine.

Chop the cucumber, bell peppers, and half slice the tomatoes and banana peppers.

Place the veggies on top of the greens.

Whisk together the EVOO and Balsam. Pour on top and sprinkle with black pepper.

Eat and enjoy!

SAUSAGE & PEPPER FLATBREAD


There is no reason you shouldn’t enjoy what you love even while you are trying to lose weight or maintain a healthy lifestyle. You CAN have pizza and flatbread everyday and still meet your goals. Its all about healthy high quality ingredients, smart choices and the right proportions. This flatbread is a delicious well rounded meal. Serve it up with a fresh salad and you couldn’t find a better meal! I hope you enjoy this scrumptious dish!

SAUSAGE & PEPPER FLATBREAD

Servings: 2 | Serving Size: 1/2 a Flatbread | Calories per Serving: 230

INGREDIENTS:

๐Ÿ• 3 Italian Sausage Links (I use Hot)

๐Ÿ• 2 Cans Diced Tomatoes with Basil

๐Ÿ• 2 Cans Tomato Paste

๐Ÿ• 1 Yellow Onion

๐Ÿ• 4 Garlic Cloves

๐Ÿ• 1 Cup Fresh Parsley

๐Ÿ• Black Pepper, Dried Basil, Oregano

๐Ÿ• 1/4th Large Green Pepper

๐Ÿ• 1/2 Jalapeno

๐Ÿ• 6 Banana Pepper Rings

๐Ÿ• 1/4 Cup Italian Style Shredded Cheese

๐Ÿ• 6 Leaves Fresh Basil

๐Ÿ• Flatbread Wrap (I used Fit & Active from Aldi)

DIRECTIONS:

๐Ÿ• Cook the sausage in a skillet on medium high heat. Once the outside gets crispy, slice the sausage into bite size pieces and continue to cook.

๐Ÿ• Dice the onion, garlic cloves and fresh parsley.

๐Ÿ• In a separate pan, place the diced tomatoes, tomato paste, chopped onion, garlic, parsley, black pepper, dried basil and oregano. Cook on low medium heat. Stir often, so the pizza sauce doesn’t burn on the sides. )The pizza sauce will be enough for at least 7 flatbreads. Freeze what you don’t use!)

๐Ÿ• Preheat oven to 400 degrees.

๐Ÿ• While those cook, dice the green pepper into long strips and roughly chop the banana pepper. Measure on the cheese.

๐Ÿ• Once the sausage is done cooking, place them on a paper towel to soak up the grease.

๐Ÿ• On the flatbread, spread some of the pizza sauce.

๐Ÿ• Next place some of the green bell pepper, sausage and banana peppers.

๐Ÿ• Sprinkle the cheese on top and  place the fresh basil.

๐Ÿ• Place in oven and cook for 15 minutes or until crispy.

๐Ÿ• Slice and chow down!

SPICY BEAN & FRESH CADO BREAKFAST

It seems sometimes it can be hard to come up with Mexican inspired breakfasts, so I figured with the warming months coming it would be a perfect idea to do a Mexican inspired breakfast dish! With a spicy bean mixture that includes cayenne, lime juice and cumin, fresh avocado, and cilantro you can’t go wrong with this dish. You will start off your day right by eating something happy, healthy, and filling!

SPICY BEAN & FRESH CADO BREAKFAST

Servings: 5 | Calories per Serving: 239

INGREDIENTS:

๐Ÿฅ‘ 1 Can Black Beans

๐Ÿฅ‘ 5 Roma Tomatoes

๐Ÿฅ‘ 1 Jalapeno Pepper

๐Ÿฅ‘ 1/4 Cup Lime Juice

๐Ÿฅ‘ Cayenne, Black Pepper, Cumin

๐Ÿฅ‘ 1.25 Avocado

๐Ÿฅ‘ 5 Large Eggs

๐Ÿฅ‘ Fresh Cilantro

DIRECTIONS:

๐Ÿฅ‘ Drain the black beans, cut the roma tomatoes and jalapeno.

๐Ÿฅ‘ Put the beans, tomatoes and jalapeno in a skillet with the lime juice, cayenne pepper powder, black pepper and cumin. Cook on medium heat.

๐Ÿฅ‘ In a different pan, cook the 5 eggs on medium heat for about 5 minutes or until your desired level. I prefer my eggs runny.

๐Ÿฅ‘ Once both are done, separate into 5 plates or containers.

๐Ÿฅ‘ Add 1/4 of a fresh avocado and fresh cilantro.

๐Ÿฅ‘ Devour!

GROWN UP TRAVELING TACOS

โ€‹

We all love tacos, but there is a special place in our hearts for traveling tacos. They remind of us our childhood or, if you’re like me and went to the University of Iowa, it reminds you of leaving the bars and grabbing a traveling taco on your way home (or to afties). Yes, a traveling taco stand on a college campus that was only open after the bars closed. Epic business idea, right? This is way more simple than you probably think it is. It takes almost no time and you can add or discard whatever flavors you’d like. I used Takis Habanero Lime chips instead of the classic Doritos because I like the added heat and citrus flavors, but use whatever you’d like. I hope you seriously enjoy this meal and it brings a smile to your face, like it did mine!

GROWN UP TRAVELING TACOS

Servings: 4-6

INGREDIENTS:

๐ŸŒฎ 1 lb. Ground Beef

๐ŸŒฎ 1/4 Cup Lime Juice

๐ŸŒฎ Cayenne, Cumin, Black Pepper

๐ŸŒฎ 4 Cups Iceberg or Romance Lettuce

๐ŸŒฎ 1 Red or Yellow Onion

๐ŸŒฎ 1 Avocado

๐ŸŒฎ 1 Pint Grape Tomatoes

๐ŸŒฎ 1 Jalapeno

๐ŸŒฎ Shredded Cheddar Cheese

๐ŸŒฎ Sour Cream

๐ŸŒฎ Hot Sauce (I used Frank’s)

๐ŸŒฎ Takis Habanero Lime Chips

๐ŸŒฎ Fresh Cilantro

DIRECTIONS:

๐ŸŒฎ In a skillet, cook the ground beef with the lime juice, cayenne, cumin and black pepper.

๐ŸŒฎ While that is cooking, chop up the lettuce, onion, tomatoes, avocado and jalapeno.

๐ŸŒฎ In a bowl, smash the chips into small pieces.

๐ŸŒฎ Once the beef is cooked through, you can start to layer your taco!

๐ŸŒฎ With the chips already added, you can next add the ground beef, then the lettuce, onion and tomatoes. Add the avocado and jalapeno atop.

๐ŸŒฎ Finish with cheese, a dollop of sour cream, hot sauce and some freshly chopped cilantro.

๐ŸŒฎ Gobble that up!