meghanplunkett

Enchiladas- Microwave Style

INGREDIENTS: 3 tortillas – whole grain or corn (I always get corn) Microwaveable brown rice – 1 packet 1 can of black beans 1 bag of frozen fajita veggies (or you can get the steamable kind) Rotisserie chicken- 1 cup 1 can of enchilada sauce – I typically use 1/3 – 1/2 for each batchContinue reading “Enchiladas- Microwave Style”

Summer Berry Salad

INGREDIENTS: Mixed Greens (I used spinach, arugula, and cilantro!) Strawberries – 4-5 sliced Blueberries – 1 handful Goat cheese (I used crumbled goat cheese, but you can use feta) Quinoa- I use 1/2 cup if I have other protein additions, or 1 full cup if it is my full protein source Protein additions- chicken orContinue reading “Summer Berry Salad”

Fats!

Why do we need fats? We need fats to absorb fat-soluble vitamins (A, D, E, & K) and for brain development. Plus, they make food taste delicious! For years, we were told to limit fat intake. Now, we are finding that the type of fat is more important than the amount of fat consumed. Below isContinue reading “Fats!”

Chimichurri Shrimp with Vegetables & Quinoa

INGREDIENTS: Shrimp – 1 handful – I buy frozen, pre-cooked shrimp and let them thaw in the refrigerator overnight Chimichurri sauce- buy premade or google how to make (very simple, just throw in a blender!) Quinoa – 1/2 cup Bell pepper- I used 3 snack-sized ones, which would be about half of a normal sizedContinue reading “Chimichurri Shrimp with Vegetables & Quinoa”

Weight Loss

Obesity and weight loss are hot topics across the United States. Obesity alone is one of the greatest health threats to the American Health System. 80% of adult weight loss goals can be completed through diet changes. Below are some simple steps you can make to help with weight loss in addition to increasing physicalContinue reading “Weight Loss”

Food As Medicine

The basis of the site is to promote good nutrition inside and outside of the traditional kitchen. Nutrition is one of the most important aspects of health that individuals can make deliberate and easy changes to. In this tab, I will be posting nutrition information from nutrition courses that I have taken, my nutrition educationContinue reading “Food As Medicine”

Greek Inspired Salad

INGREDIENTS: Spinach or whatever type of lettuce you have Falafel (I get the frozen kind from Trader Joe’s – takes 1 min in microwave to make!) Cucumber Avocado Bell peppers – 3 bite-sized peppers sliced Hummus Feta Greek salad dressing (in this one I combined the feta and dressing, and had a feta greek dressing!)Continue reading “Greek Inspired Salad”

Veggie Tacos

INGREDIENTS: Sweet potatoes – about 1 cup or half of one cubed Bell peppers – 1/4-1/2 bell pepper Black beans – about 1/4 of a can – drain before using! Zucchini – 1/3 of a zucchini cut into fourths Avocado Shredded cheese Corn tortillas – 2-3 Salsa Taco seasoning/garlic, salt, pepper OPTIONAL: I typically makeContinue reading “Veggie Tacos”

Microwave Mug Muffin- Banana Edition

INGREDIENTS 1 ripe banana (the more ripe and mushy, the more sweet it tastes) 1 egg 1 tsp of plain Greek yogurt 2 tsp of olive oil 1 spoon full of almond/peanut butter 2 tbsp of flour 1 tsp of vanilla protein powder (or you can use 1/2 tsp vanilla extract) Pinch of salt OPTIONAL:Continue reading “Microwave Mug Muffin- Banana Edition”

Green Curry

INGREDIENTS: Green curry paste 1 cup of coconut milk Frozen or fresh stir fry veggies 1/2 cup of chickpeas (drained) OPTIONAL: shredded rotisserie chicken, rice, ramen noodles, jalapeno, cilantro DIRECTIONS: Put your desired amount of veggies into a bowl, and add 2-3 teaspoons of curry paste. I like my curry spicy, so I add aContinue reading “Green Curry”