Results for category "Diet"

14 Articles

Crock Pot Steak Italiano Marinara

I’m always on the lookout for fast, easy, and healthy dinner options to share (and enjoy)! I made this one for the first time last night and it was a hit with my seven year old as well as the big kid (hubby). Unanimous approval means it’s post-worthy. Dust off the crock pot, toss in the ingredients listed below and you’re good to go. I did choose to place this on a bed of zucchini noodles, which I pre-sliced after adding the ingredients to the crock pot, put aside, and cooked briefly in a skillet for approximately 10 minutes before serving.

I found this recipe at Check out their site for additional clean eating dinner options!

Steak Italiano Marinara Recipe from New Leaf Wellness
Yields: 6 servings

• 2 pounds boneless sirloin tip steak (cubed)
• 28oz can crushed tomatoes
• 1 small yellow onion, diced
• 2oz fresh baby spinach
• 4 cloves garlic, minced
• 1 tablespoon Italian seasoning
• 1 teaspoon basil
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon crushed red pepper flakes

To Cook
Add contents of freezer bag to slow cooker and cook on “low” setting 6-8 hours. Serve with zucchini “noodles.” (Tip: for best consistency, saute instead of boiling.)

Zucchini Noodles
As of now, this is the best way I have found to prepare zucchini noodles:

Peel strips with a vegetable peeler
Place strips in paper towels or dish cloth
Lightly salt (salt will help absorb moisture) and squeeze out as much liquid as possible
Place noodles in a strainer and let sit in fridge between 30 min – 2 hours
When ready to saute, place in a med-hot pan with a bit of oil, and turn over regularly
(depending on your use, and what you will be serving them with, you can add things like garlic and parmesan cheese)
Cook for approximately 10 minutes



Beef and Butternut Squash Stew

This is a healthy and hearty crock pot recipe that goes a long way. If you have extras, it also freezes well. When prepping healthy meals I pick my battles. If I know I’m short on time but don’t want to sacrifice healthy choices for quick and easy dinners that include ingredients I can’t pronounce, I compromise. I’ll pick up the already chopped, diced, washed, peeled whatever is required vegetable and consider it an investment in my health (and the health of my family). I sourced this recipe through . Check out their web site for additional clean-eating dinner ideas!

Beef and Butternut Squash Stew



1 lb beef cubes for stewing
1 butternut squash, peeled de-seeded and diced
1 medium onion, diced
3 garlic cloves, minced
4 carrots, diced
6 oz mushrooms, sliced
6 oz spinach, chopped
1 cup chicken stock
14 oz diced tomatoes
1 tbsp chili powder
1 tsp paprika
1 tsp dried oregano
sea salt and freshly ground pepper

TIP: If you are short on time and willing to pay a small premium, some grocery stores carry vegetables already prepped in their produce department, or diced and frozen in the freezer aisle)


  1. Spray skillet with oil and warm over medium-high heat.
  2. Brown the beef cubes in the skillet for approximately 1 min per side.
  3. Transfer the meat to the crock pot.
  4. Add all remaining ingredients, except for the spinach and the mushrooms, to the crock pot.
  5. Give everything a good stir, set the timer on your slow cooker for six hours (depending on type of cooker and time available).
  6. Add in the mushrooms 30 minutes before the stew is done.
  7. Add the spinach just before serving

Egg-cellent Quiche

Generally speaking, most of the recipes I share are simple and quick. I’m not going to lie…this one is a little more time consuming in comparison. I mean, relatively speaking. It’s not Martha-Stewart spends a day in her apron kind of long. But definitely longer than most of my “I need something quick to throw together between helping the kid with homework, making school lunch, starting the bath and bedtime routine” options. Read More →

Shepherd’s Pie

This recipe is a weekly request from my daughter. While I don’t actually make it on a weekly basis, I always welcome the request. It’s a go-to when time is tight or for those night’s when you need to keep it simple. Read More →

Understanding Food as Fuel

I need to begin by saying I am not a doctor or even a nutritionist. The following information is simply my opinions based on my personal studies of fitness and health. These are the guidelines I have been working with, and techniques I feel have assisted with my own journey. There are certain diets that abstain from carbohydrates for medical reasons, and these recommendations are obviously not best suited for all individuals. Read More →

Mahi with Avocado Topping and Roasted Asparagus

Looking for another simple and healthy dinner option to feed your family? Last night I made this sauteed Mahi with Avocado Topping and it was as easy as it was delicious. You can actually use the topping on any piece of fish you like (Mahi can run a little on the expensive side…we threw caution to the wind and decided to treat ourselves). Or, you can omit the topping altogether (although I could do an entirely separate blog entry on the benefits of avocado). Read More →

Date and Honey Glazed Chicken Thighs

This is a very simple and delicious recipe by celebrity kosher chef, Jamie Geller. Tried, tested and approved by Sherri Trains. My daughter commented it was “too sweet”…..Seriously!?! What kid complains that something is TOO SWEET!?! She ate every bite. Her comment may have been more about a tired five year old attempting to exert some power, and less about the recipe itself. If you find it’s too sweet for your palate, you could consider reducing the amount of honey and/or dates in the glaze. Check out Jamie’s site for other great options as well.

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Mocha Protein Shake

I have a weakness for Starbucks Frappuccinos. Yes, it’s true. There is nothing healthy about it, and I needed to find a more productive way to consume my calories. This Mocha Protein Shake not only satisfied my craving, but it’s a great post workout drink when you need protein on the go. Strength training breaks down muscle and the consumption of protein post-workout,  assists in rebuilding this muscle even stronger. Cardio enthusiasts should be aware that protein also helps your body adapt to endurance sports as well! Read More →

Crock Pot Honey and Spice Chicken

Looking for something quick and easy to whip up for dinner? look no further! The seasoning/sauce on this chicken has a wonderful flavour (TIP: This recipe also works well if you substitute ribs for the chicken…so it’s almost two dinners in one!). Read More →

Pork and Winter Squash Frittata

I tried this recipe last night and it seems to be a keeper. My five-year old daughter ate everything on her plate, and my husband went back for seconds. It’s nice when you can find new, healthy recipes to add to the rotation.

I did substitute ground turkey for the ground pork, but only because that’s what I had available. The next time I make this, I might also add in chopped onion, some spinach, and mushrooms. If you want more veggies, don’t be shy about dicing up some green and red peppers too! The options are endless! Read More →