Category Archives: Meals


  • Prep 30 m

  • Cook 1 h

  • Ready In  5 h 30 m

  1. Heat olive oil in a skillet over medium-high heat. Add mushrooms to the hot oil, sprinkle with salt, and cook and stir until liquid from mushrooms has evaporated. Stir butter into mushrooms, reduce heat to medium, and cook and stir mushrooms until golden brown, about 5 minutes.
  2. Stir onion into mushrooms and cook, stirring often, until onion is translucent, 5 minutes. Remove skillet from heat and stir garlic into mushroom mixture until fragrant, about 1 minute. Transfer mixture to a mixing bowl.
  3. Mix oats into mushroom mixture until thoroughly combined. Gently stir 1 ounce Parmigiano-Reggiano cheese into mixture. Add bread crumbs, 1/4 cup parsley, and 1 egg; season with salt, black pepper, cayenne pepper, and oregano. Mix together with a fork until crumbly. Stir in remaining 1 egg. Mixture should hold together when pressed.
  4. Cover bowl with plastic wrap and refrigerate at least 4 hours. For best flavor and texture, refrigerate overnight.
  5. Preheat oven to 450 degrees F (230 degrees C). Line a baking sheet with a silicone baking mat or parchment paper.
  6. Form mixture into small meatballs using a 2-tablespoon scoop. Roll meatballs lightly between your hands until smooth, if desired; arrange meatballs on prepared baking sheet.
  7. Bake in the preheated oven until meatballs are lightly golden brown, 12 to 15 minutes.
  8. Bring pasta sauce to a boil in a large saucepan; reduce heat to low. Gently stir meatballs into sauce until coated. Simmer meatballs in sauce until cooked through, 45 minutes to 1 hour. Transfer to a serving bowl and garnish with 1 tablespoon Parmigiano-Reggiano cheese and 1 tablespoon parsley.



  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons fat-free Italian dressing
  • 1 teaspoon cornstarch
  • 1 tablespoon minced garlic
  • 1 teaspoon ground ginger
  • 3/4 pound round steak, cut into strips
  • 1/2 cup fat free beef broth
  • 1 cup fresh mushrooms, sliced
  • 1/2 cup sliced green onion
  • 1 pound broccoli, separated into florets


  • In a shallow glass dish or bowl, stir together the soy sauce, Italian dressing, cornstarch, garlic and ginger. Place steak strips in the mixture to marinate for 15 minutes.
  • Heat a large skillet over medium-high heat. Remove beef from marinade with a slotted spoon, and place in the hot skillet. Discard marinade. Cook beef, stirring constantly for 2 to 3 minutes, or until mostly browned. Stir in the beef broth, mushrooms and green onions, reduce heat to medium-low, cover, and simmer for about 5 minutes. Remove lid, add broccoli, and cook until broccoli is bright green and tender but still crisp.


  • 1 Pound Fresh White Shrimp, Peeled and Deveined
  • 2 Cups (about 1 pound) Fresh Grouper, Cubed
  • 2 Tbsp diced Fresh Jalapeño
  • ⅓ Cup Red Bell Pepper, diced
  • ⅓ Cup Green Bell Pepper, diced
  • ⅓ Cup Yellow Bell Pepper, diced
  • ⅓ Cup Purple Onion, diced
  • ½ Cup Cucumber, diced
  • 2 Tbsp Fresh-squeezed Lime Juice
  • 2 Tbsp Fresh-squeezed Lemon Juice
  • ⅔ Cup Fresh Cilantro, chopped
  • ¼ tsp Sea Salt

For Marinade:

  • ½ tsp Sea Salt

1 Cup Fresh-squeezed Lime Juice (about 5 limes)



  • Rinse your shrimp out under cold water in a strainer.
  • Peel and devein the shrimp. Rinse it again under cold water, set aside.
  • Rinse your Grouper under cool water. Using a large cleaver, cut the fish into 1-inch cubes.
  • In a bowl, whisk 1 Cup of Fresh-squeezed Lime Juice and ½ tsp Sea Salt until well blended.
  • In a glass dish (I used a Pyrex 4.8 Cup Bake, Store, and Serve container with a glass lid), put the shrimp in the bottom and the Grouper on top. Pour lime juice into the container. It should fully cover both the fish and the shrimp. Cover with lid and place in the refrigerator for an hour.
  • While your seafood is in the refrigerator, prepare your remaining ingredients. Mix the peppers, onion, cilantro, lime juice, lemon juice, cucumber, and sea salt together in a large glass or tupperware storage container.
  • After the hour has passed, removed the Grouper only from the marinade. Gently squeeze out each piece over the sink before placing it in the container with the rest of the ingredients. Cover with lid and give it a shake to mix well. Place in the fridge.
  • Place the shrimp and marinade back in the refrigerator for another hour. Shrimp takes longer to “cook” in the lime juice.
  • After that second hour has passed, removed shrimp from the marinade and mix with the Grouper and other ingredients. Mix well! You can dispose of the marinade at this point.

Put your ceviche back in the fridge and for best results, leave it



Zucchini Noodles:


3 large zucchini, spiralizer


Meat Mushroom Tomato Sauce:


  • 1 cup of onions, chopped
  • 2 garlic clove, minced
  • 8 oz. button mushrooms, sliced
  • 1 lb. of ground lean turkey
  • 2 28oz. cans of whole plum tomatoes {with sauce}
  • 2 tablespoon of tomato paste
  • 1 cup of fresh basil, chopped

salt & pepper



  • Run 3 large zucchini’s through a spiralizer to create noodles. Set aside.
  • Heat a large saucepan to medium high heat.
  • Lightly spray pan with Pam, then add the chopped onions. Saute until translucent, about 2-3 minutes.
  • Next add minced garlic cloves, saute for 30 seconds and add sliced mushrooms.
  • Cook until mushrooms are browned, about 4-5 minutes.
  • Next add ground turkey and saute until cooked through, about 5-6 minutes.
  • Add whole plum tomatoes and 2 tablespoons of taste paste, break up the tomatoes with a spoon in the pot. Season with salt & pepper to taste.
  • Simmer sauce for 10 minutes.
  • In the meantime, bring a saucepan of water to a boil.
  • Boil noodles for a few minutes depending on how done you like your noodles. Be careful to not over cook or the noodle will be soggy.
  • Drain noodles by pouring through a colander, let sit a few minutes to drain any excess water from the noodles.
  • Finish off the meat mushroom sauce with freshly chopped basil.

Serve zucchini noodles with meat mushroom tomato sauce.

2 (6-8 ounce) sushi grade Ahi tuna steaks (3/4 of an inch thick)

2 Tbsp soy sauce

1 Tbsp grated fresh ginger

1 clove of garlic, minced

1 green onion (scallion) thinly sliced ( a few slices reserved for garnish)

1 Tsp lime juice

1. Mix the marinade ingredients together and coat the tuna steaks with the marinade, cover tightly, and refrigerate for at least an hour.

2. Heat a non-stick skillet over medium high to high heat. When the pan is hot, remove the tuna steaks from the marinade and sear them for a minute to a minute and a half each side.

3. Remove from pan and slice into 1/4 inch thick slices. Sprinkle with a few green onion slices

1lbs. medium shrimp, peeled and de-veined

1/2 cup onions, sliced

2 cups broccoli, chopped

1 1/2tsp minced garlic (about 3 cloves)

3/4cup snow peas, fresh or frozen and thawed

1/2 cup reduced-sodium chicken broth

Saute garlic in broth for one minute. Add shrimp and vegatables and continue simmering until shrimp is white, broccoli has softened and onions are translucent.

Modifications: Try adding drained, canned water chestnuts, bamboo shoots or bean sprouts to this dish.

1 lb. Boneless Beef chuck botton1/4 blade steaks; cut 1” thick
1/3 cup Salsa; prepared; mild, medium or hot. As desired.
2 tbs. lime juice; fresh
1 garlic glove minced
1 ts. Oregano leaves; dried
¼ ts. Cumin; ground

Combine salsa, lime juice, garlic, oregano and cumin; reserve 2 Tablespoons marinade. Place beef steaks in plastic bag; add remaining marinade, turning to coat. Close bag securely and marinate in refrigerator 6 to 8 hours (or overnight, if desired), turning occasionally. Remove steaks from marinade and place on grid over medium coals. Grill 18 to 24 minutes for rare to medium, turning once. Brush with reserved marinade during last 5 minutes of cooking. Carve into thin slices.

Preparation time: 5 to 10 minutes
Marinating time: 6 to 8 hours or overnight
Cooking time: 18 to 24 minutes.

6 Medium fresh tomatoes, peeled, seeded and chopped

1 Medium onion, chopped
3 Celery ribs, diced
1 can (8 Ounces) fat free tomato sauce
1 Cup of water
2 Teaspoons salt, divided
1/2 Teaspoon pepper, divided
4 Medium green peppers
1 Pound lean ground beef (93/7%)
1 Cup of instant brown rice, cooked
1 Teaspoon dried basil

In a large saucepan, combine the tomatoes, onion, celery, tomato sauce, water, 1 teaspoon salt and 1/4 teaspoon pepper. Bring to a biol. Reduce heat and simmer 10-15 minutes. Meanwhile, cut tops off of green peppers and remove seeds; set aside.

In a large bowl, combine the ground beef, rice, basil and remaining salt and pepper. Fill peppers with beef mixture. Carefully place peppers in tomato sauce. Spoon some sauce over tops of peppers.

Cover and simmer for 40-45 minutes or until beef is cooked and peppers are tender.

This is a versatile meal that can be eaten on the go or at home. for breakfast, a snack lunch dinner, or before bed! You can add any veggies you wish to these same goes for spices.


  • 10 egg whites (1 cup egg whites)
  • 1 cup chopped spinach
  • 1/2 cup chopped red and green peppers
  • 1/4 cup chopped white onions
  • pinch of mrs.dash seasoning


preheat oven to 350 degrees
spray muffin tray with EVO spray or any non stick cooking spray
place vegetables evenly into muffin tray
pour whites over vegetables

cook for 10-15 minutes

let cool for about 10 mins before eating




1 cup chopped mushrooms
1/4 cup chopped onion
1/4 tsp. onion powder
1/4 tsp. garlic powder
Two 5-oz. raw boneless skinless chicken breast cutlets, pounded to 1/2-inch thickness
1/8 tsp. each salt and black pepper

Preheat oven to 350 degrees. Spray an 8″ X 8″ baking pan with nonstick spray.

Bring a skillet sprayed with nonstick spray to medium-high heat. Cook and stir mushrooms and onion until softened and lightly browned, about 6 minutes.

Transfer cooked veggies to a medium bowl, and blot away excess moisture. Add onion powder, garlic powder and stir until the veggies are coated.

Season chicken cutlets with salt and pepper. Evenly divide veggie mixture between the centers of the cutlets.

Roll up each cutlet over the mixture. If needed, secure with toothpicks. Place in the baking pan.

Cover pan with foil, and bake for 20 minutes.

Remove foil and bake until chicken is cooked through (about 15 minutes)