Viewing entries tagged


Easy Black Bean Soup

This Recipe is so easy and so delicious! Its perfect to pull together on weeknight when you just need something to warm you up. Its packed with protein and fiber and so many good flavors. The sweet and savory combo is my favorite, and theres a secret spice...... Cinnamon! Yep, who would've thought right? Well try it out and let me know how it goes! I'd also love to here any additions you make on your own! Happy cooking :)



Cauliflower Chowder

I love this recipe because it makes a veggie full dinner full of flavor and warmth that fills that comfort food craving without leaving you feeling heavy and guilty....

The Cauliflower is a delicious and healthy substitute for starchy potatoes in a traditional chowder (I'm kind of on a Cauliflower kick lately because its such a great healthy alternative),  and the smoky flavor of the cooked bacon is the perfect topper.  Make sure to buy the lean, uncured bacon, you don't want the kind thats doused with all that sugar.  Best part of this recipe is that its husband approved :) 

Cauliflower Chowder, A creamy, low carb, hearty and wonderfully cozy soup for those chilly nights!


Healthy Cooking and Baking Substitutes + Alfredo Spaghetti Recipe


Healthy Cooking and Baking Substitutes + Alfredo Spaghetti Recipe

I love to cook and bake, and one of my favorite parts is finding the "mommas cookbook recipes" and adjusting them with healthy substitutes to be lower calories, more nutritious, less fat, less processed sugar, and still taste great!  Today I'm sharing some of my favorite healthy substitutes that can be used in most recipes and to me taste just as good if not better than the original!

Remember, healthy food can still be delicious!

Original Ingredient---> Healthy Sub


oil ---> applesauce (1:1)

sugar---> applesauce (1:1)

sugar ---> raw honey (1:3/4)

sugar ---> Stevia (1:1 tsp; 1 TBS:5 drops)

white flour ---> nut flour (1:1 but add extra baking powder/soda) (best for cookies, sweet breads, 


white flour ---> coconut flour, whole wheat flour combo (1:1/4+1/2 C Whole wheat)

sour cream/Mayonnaise ---> nonfat plain Greek yogurt (1:1)

Butter/oil--->mashed banana/mashed avocado (1:1)

White flour ---> black beans (best in brownies) (1:1)

Cream Cheese ---> nonfat plain greek yogurt (1:1)

Heavy Cream ---> canned coconut milk (1:1)

Buttermilk ---> nonfat plain Greek Yogurt (1:1)

Peanut Butter ---> PB2 + water (1:1) add water for desired consistency 


Mashed Potatoes with cream and butter---> Mashed cauliflower with nonfat plain greek yogurt

Pasta ---> Spaghetti squash or veggie noodles

Creamy sauce ---> soaked cashews blended

Cheesy Flavor ---> Nutritional Yeast flakes

Rice ---> Quinoa

Rice ---> Grated Cauliflower


Dairy Free Alfredo Sauce with Spaghetti Squash:

1 C cashews soaked in water (covered and soaked for atleast 30 min) 

Blend until smooth in food processor or blender


4 tsp lemon juice

1/4 tsp nutmeg

1 tsp minced garlic

1/2 tsp black pepper

1/2 tsp salt

1/4 C water or almond milk

Blend until smooth

Sauté 1/2 white onion and about 1 C sliced mushrooms in a Tbs of EVOO until yellow

Add mixture from the blender to the sauté pan on low heat. Add almond milk or water until 

desired consistency.  Stir all together. 

Suggested serving: on top of spaghetti squash and ground turkey meat (browned)



Pistachio Crusted Salmon

I love this recipes twist on a classic salmon dinner.  the Pistachio crust is amazing and 

combined with  the Lemon, Dill, pepper, and sugar combines a delicious sweet and 

savory combination to die for.  I've already preached about the health benefits for 

runners eating salmon {link to other post}, so heres some of the reasons this recipe in 

particular is going to be amazing for your health:

My top 3 health benefits from eating more Pistachios:

1) Healthy Blood

Pistachios are an incredibly rich source of vitamin B6. Vitamin B6 is essential to make 

hemoglobin, the protein responsible for carrying oxygen through the blood stream to 

cells, and is also shown to increase the amount of oxygen carried.  Healthy blood is 

crucial for peak performance.

2) Heart Health

Pistachios have been shown to reduce LDL ("bad") cholesterol and increase the good 

HDL cholesterol after only a short period of regular consumption. High in antioxidants 

such as vitamins A and E, they fight inflammation, protecting blood vessels and 

reducing risk of heart disease. These benefits reducing heart disease can come from 

even just a small amount of pistachios in your diet. 

3) Weight Management

Pistachios are very high in the mineral Phosphorus which aids in protein breakdown to 

amino acids, helping with metabolism.  Also Eating pistachios aids in glucose tolerance, 

keeping your body fat percentage low which is ideal for performance in an endurance 


Enjoy the recipe!  I combined my salmon with a side spinach salad full of veggies, and 

mashed sweet potatoes.

Pistachio Crusted Salmon:


3-4 Salmon Filets (I get the Wild caught Alaskan Sockeye Salmon thats individually wrapped 

and frozen) -thaw out in the fridge throughout the day so its ready for dinner time)

-1/2 cup Pistachio Nuts, chopped coarsely

-1/4 cup Brown Sugar or Honey

-2 T Lemon Juice 

-1/2 tsp fresh dill, chopped finely

-1/2 tsp freshly ground black pepper

-dash of salt


-Pre-heat oven to 425 F, line a baking dish with tin foil or cooking spray

-mix all of the ingredients together for the topping

-arrange the salmon filets on the dish and spoon the topping on tops and spread to cover each 


-bake uncovered for about 12-15 minutes.



Avocado Salsa Salmon

This is hands down one of my favorite dinner recipes!  I've been a salmon lover my whole life and grew up on some pretty amazing recipes, but as of right now this one is my favorite, which is saying a lot!  

This recipe provides a good source of protein, healthy fats, and tons of nutrients you need to refuel your body during training season.  Bonus: I even had left over avocado salsa and had it for lunch the next day on top of a baked sweet potato!  Which is an awesome source of carbohydrates for athletes.  

My top 3 reasons why athletes and everyone should eat more salmon:

1. Eating Salmon improves bone density and strength, combating inflammatory joint conditions such as osteoarthritis.  (thanks to small proteins called bioactive peptide)

2. Eating Salmon can help increase your cardiovascular health.  With its high levels of Omega-3 fats, EPA, and DHA you'll reduce inflammation and keep your blood flowing nice and smooth.


3. Salmon is an excellent source of vitamin D which is crucial on the path to obtaining optimal health and performing your best, while fighting cancer and other life threatening diseases.  


I hope you enjoy this recipe as much as I did, here ya go!


Grilled Salmon with Avocado Salsa:


You will need....


-2 lbs Salmon, 4 pieces

-1 Avocado

-1 Tbsp chopped Cilantro

-Juice from 2 limes

-1 tsp Onion Powder

-1/2 Red onion, small

-1/2 tsp Ancho chili powder

-1 tsp black pepper

-1 tsp Salt (+ extra for taste)

-1 Tbsp Olive Oil

-1 tsp ground cumin

-1 tsp paprika powder

-a grill or panini make 


Here's what you do...

1. Mix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix

2. refrigerate for at least 30 minutes

3. Pre-heat the grill

4. Combine the avocado, chopped onion, cilantro, lime juice, and salt in a bowl and mix well, chill until ready to use.

5. Grill the salmon to desired doneness. (I grilled for about 5 minutes on my panini maker and they turned out divine!)

6. Top with Avocado Salsa and enjoy

This post can also be seen on Altra Runnings Blog { } Which I am now the official recipe guru of I guess ;) But if you're looking for running shoes, you need to try Altra's! {} Seriously you won't find a more comfortable shoe, its all I wear!