Ingredients
Makes 24 mini muffins (Serving size 3)
•    2 c egg whites or eggbeaters
•    ¾ c pico de gallo or any fresh salsa
•    ½ cup shredded cheddar
*Optional lean protein add-ins: all natural turkey, black beans, or tofu. Place a ½ teaspoon of protein on top of the salsa then add eggbeaters and cheese.
**Optional whole grain add-ins: short grain brown rice or quinoa. Place a thin layer of whole grains on the bottom of the muffin pan then add the salsa, eggbeaters, and cheese. The addition of the brown rice is a family favorite!

Directions:
1. Preheat oven to 350 degrees.
2. Lightly coat each muffin tin with extra virgin olive oil spray.
3. Place 1 teaspoon of salsa into each tin.
4. Fill the remainder of the tins with the eggbeaters and sprinkle with cheddar cheese.
5. Bake for 10-12 minutes. Serve immediately or reheat for later.

Helen is the founder of Professional Nutrition Consulting and The 24_7 Dietitian app. She’s a mom of 5, contributor for the Huffington Post, triathlete, and chocolate lover. Helen is passionate about educating families on how to cook healthy meals and snacks at home. You can now receive Helen’s Personal Nutrition Coaching thru her 24_7 dietitian app-available on iOS and android. Go to www.pronutritionconsulting.com for more info.

Mini Frittata Muffins by Helen Agresti, R.D.

Buckwheat Apple Pancakes

Ingredients
•    3/4 cup buckwheat flour
•    1/2 cup almond flour
•    1/4 cup tapioca flour
•    1 egg
•    3/4 tsp cinnamon
•    1 1/4 cup Silk coconut milk
•    3/4 cup unsweetened apple sauce
•    1/2 apple grated
•    1 tsp baking powder
•    1/4 cup raisins

Directions
1.    Mix dry ingredients together. Add in wet ingredients and mix well
2.    Pour into a greased pan ( I use coconut oil) and cook over medium heat.
3.    Cook until you see bubbles and then flip
4.    Serve with fresh maple syrup

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat. Looking for the latest and most reliable information on all things health, food and nutrition? The Eat Real Food Summit is here. Get FREE access today. You won’t believe the lineup! Check out her website via www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Buckwheat Apple Pancakes by Shirley Plant

Soup is a great go-to meal any time of the day! Check out this nutrient-packed Tomato Soup sure to please every member of the family.

Tomato Soup

Ingredients
•    1 tin whole tomatoes ( 798ml)
•    1/2 large onion, diced
•    1 large sweet potato, sliced
•    1 cup cauliflower, cut into pieces
•    5 cups vegetable broth
•    2 tsp sea salt
•    1 tsp thyme
•    olive oil
•    pinch pepper

Directions
1.    In a soup pot with a little olive oil saute onion for a few minutes.
2.    Add in all other ingredients, bring to a boil and then let simmer for 20 minutes.
3.    Puree with a hand held blender.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat. Looking for the latest and most reliable information on all things health, food and nutrition? The Eat Real Food Summit is here. Get FREE access today. You won’t believe the lineup!

Check out her website via www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Nutrient-Packed Tomato Soup by Shirley Plant

Healthy Baked Potato Soup

This recipe is easy, healthy, and doesn’t contain any heavy cream.  I enjoy the challenge of taking a calorie dense recipe and making it deliciously skinny!  Potato skins add fiber and plenty of nutrients.  Enjoy the warming and comforting powers of this healthy baked potato soup during the fall and winter months.

Food for thought…Potato skins contain an anti-carcinogenic compound called chlorogenic acid. This particular acid helps the fiber in potatoes absorb carcinogens that are found in grilled foods. Eating potato skins with grilled foods is important when preserving health and fighting off cancer-causing substances. -source www.healthberth.com

Ingredients
5 lbs russet potatoes, diced not peeled
3 tablespoons minced garlic
1 large yellow onion, chopped
64 oz low-sodium chicken broth
8 oz  1/3 less fat cream cheese
3 (6 oz) low-fat plain greek yogurt
3 tablespoons 50% less fat real bacon bits (optional)
salt and pepper to taste
shredded cheddar
chives

Directions
Combine first 4 ingredients in a slow cooker, cook on low for 8hrs or on high for 4hrs.  Add cream cheese, yogurt, bacon bits, salt, and pepper.  Blend well with a handheld blender.  Serve warm, sprinkled with cheese and chives.

This recipe will most likely leave you with plenty leftover.  For future meals, you may want to add chicken or shrimp with vegetables such as broccoli, cauliflower, or corn.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

Healthy Baked Potato Soup by Helen Agresti, RD

Healthy, energy boosting meal to fuel your physical fitness:

Pineapple Meatballs

Ingredients:

2 lbs lean ground beef or bison
1 medium onion, finely chopped
2 cloves garlic, minced
sea salt and pepper to taste
olive oil

Pineapple Sauce:

1 tsp cornstarch or arrowroot powder
1 can unsweetened pineapple chunks ( 14 fl oz can) (398 ml)
½ cup unsweetened pineapple juice ( use the juice from the can of pineapple)
⅓ cup wheat free soy sauce- tamari

Directions:

In a bowl mix lean ground beef, salt, pepper, onions and garlic. Shape into balls and brown each in olive oil in a skillet. Simply sear them on each side. Remove them and put them into a casserole dish. Mix sauce ingredients together and pour over meatballs. Bake slowly at 325F for 40 minutes.
Serve over rice or gluten free pasta.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat.
Check out her website via www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Pineapple Meatballs by Shirley Plant

Roasted Autumn Vegetables

Eggplant and butternut squash are in season and they happen to be two of our favorite vegetables. We couldn’t resist combining these two colorful veggies in a healthy recipe. Topping off this delectable and easy dish are goat cheese and basil.  Goat cheese adds a creamy texture while the basil offers a slight peppery taste. Together, eggplant and squash provide fiber, vitamins (A, B, C), and potassium. Color your plate and serve these vegetables as a meal by itself or top the roasted eggplant and butternut squash with a savory piece of grilled filet or chicken.

Ingredients
•    2 lbs butternut squash, chopped
•    2 large eggplants, chopped
•    3 tablespoons extra virgin olive oil, divided
•    sea salt to taste
•    ¼ teaspoon cinnamon
•    2 tablespoons basil, chopped
•    2 tablespoons goat cheese, crumbled

Directions
1. Set 1 oven to 350 and another to 400 degrees Fahrenheit.
2. Line 2 separate baking sheets with foil.
3. Layer one with squash and the other with eggplant.
4. Drizzle both with extra virgin olive oil and lightly season with sea salt.
5. Sprinkle the squash with cinnamon.
6. Bake eggplant at 350 degress for 30 minutes.
7. Bake squash at 400 degrees for 40 minutes.
8. Combine vegetables; top with goat cheese and basil. Serve warm.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

Roasted Autumn Vegetables by Helen Agresti, R.D.

Looking for your on-the-go-breakfast solution? Here you are! Make a few variations sure to please every member of the family.

Breakfast Muffins

Ingredients:

3 cups Bob’s Red Mill GF rolled oats
2 tbsp ground flaxseed in 6 tbsp boiling water
2 tsp baking powder
¾ tsp baking soda
2 tsp cinnamon
2 tbsp coconut oil
2 tsp pure vanilla extract
⅓ cup honey
½ cup unsweetened applesauce
⅓ cup hemp seed
pinch sea salt
1 apple, cut into big chunks
handful dried cranberries or raisins
Optional- seeds or chopped nuts

Directions:

Mix flaxseed and boiling water together in a bowl and let sit. In a food processor blend oats. In a large bowl add in all other ingredients and mix well. Add in flaxseed mixture and oats. Add in apples and spoon mixture into muffin tins. Bake 350F for 20-25 minutes.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat. Click here for more information on Shirley’s 21 day challenge,
http://www.deliciousalternatives.com/21-day-challenge-video-series/
and check out her website via www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Breakfast Muffins by Shirley Plant

Looking for an energizing snack to fuel your daily activities? Try this easy recipe. Simple to make ahead of time and have on hand for a convenient and healthful treat during your day!

Blueberry Biscuits

3 cups almond flour
1 tsp baking powder
½ tsp baking soda
zest of 1 lemon
pinch sea salt
2 tbsp lemon juice
3 tbsp honey
2 eggs
¾ cup blueberries

Mix dry ingredients together in a bowl. In a separate bowl whisk eggs, lemon juice and honey. Pour into dry ingredients and mix well. Fold in blueberries. Drop large spoonfuls on a parchment lined baking sheet and bake 325F for 15-20 minutes.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat. Click here for more information on Shirley’s 21 day challenge,
http://www.deliciousalternatives.com/21-day-challenge-video-series/
and check out her website via www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Blueberrry Biscuits by Shirley Plant

How-to fit in a healthy lunch:

We’ve all done it.

We start the day with the best, healthiest intentions, but then life happens. Next thing we know it’s 5 o’clock, we are starving and popping the first thing we see into our mouths.

Here are some tips to help eat a healthy lunch even when the whole world is crashing in around you.

Have a Plan: Planning is the key to success in life and it is no different when it comes to eating healthy. Take a look at the upcoming week and see what you have planned – work, appointments, social commitments, etc. Next, choose a lunch for each day (and the rest of your meals while your at it). If you know a specific day will be hectic, pick something quick, easy and portable.

Shop Savvy: If you don’t own it you can’t eat it. This goes for both healthy and unhealthy foods. If we say we are going to have a turkey sandwich for lunch, but don’t own any bread or turkey. Guess what? We aren’t having a turkey sandwich for lunch. Write down every item needed to make the week happen, eat something and go grocery shopping. Don’t forget to read the nutrition labels while making your choices.

Be Prepared: It’s impossible to predict everything life has in store for us. Sick kids, flat tires, emergency meetings, etc. As I said before, life happens. After grocery shopping, take some time to meal prep or even cook dishes in advance. The more we have prepared, the easier it is to stick to our plan.

-Wash and chop fruits and vegetables.
-Make a large pot of sauce or soup
-Cook some brown rice, whole wheat pasta or quinoa for future use
-Grill a couple chicken cutlets
-Throw a few bottles of water in the freezer to use as ice packs

Don’t Forget to Eat: Ever bring lunch to work, but forget to eat it? Set a reminder for yourself. We set alerts and alarms for all sorts of things. Why not set one to remind you to eat. It may sound ridiculous, but it works.

Skipping meals only leads to a slower metabolism and poor choices later. On the other hand, eating a high calorie, high fat lunch will leave you feeling tired and less productive. Set yourself up for success by eating healthy throughout the day.

Lori Rosenthal, MS, RD, CDN
Bariatric Dietitian
Twitter: LoRoRD

How-to fit in a healthy lunch by Lori Rosenthal, R.D.

Strawberry Banana Oat Pancakes

Breakfast is our favorite meal of the day. Therefore, I’m super excited to share our latest healthy pancake recipe with you. I couldn’t resist adding my usual go-to healthy ingredients.  I included oats, chia seeds, and flax meal for additional fiber and Omega 3′s.  The egg whites and unsweetened almond milk provide an extra boost of protein.  These healthy and scrumptious pancakes can be stored in the refrigerator for up to 2 days or in the freezer for 2 weeks.

Ingredients
(makes 10 pancakes)
1. ½ c whole-wheat flour
2. ¾ c old fashioned oats
3. 1 tablespoon dark brown sugar
4. 1 teaspoon baking powder
5. ½ teaspoon baking soda
6. 1 ¼ c almond milk, unsweetened vanilla
7. 1 teaspoon pure vanilla extract
8. ¼ teaspoon salt
9. 1 teaspoon chia
10. 1 teaspoon flax meal
11. 4-5 fresh strawberries, sliced
12. 1 banana, sliced

Directions:
1. In a medium size-mixing bowl, add the first 10 ingredients and mix with an immersion blender until smooth.
2. Heat griddle on medium heat, lightly coat with nonstick cooking spray.
3. Pour ¼ c of batter per pancake onto griddle.  Add a few slices of bananas and strawberries prior to flipping (cook 2-3 minutes on each side).
4. Top with leftover banana and strawberry slices (or any other fruit on hand). Then, lightly drizzle with maple syrup.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

Not just for breakfast…Strawberry Banana Oat Pancakes by Helen Agresti