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Potato Leek Soup

3 Leeks, cleaned and chopped                                                                 4 cups chicken or vegetable broth 

1 White Onion, chopped                                                                            1 cup of water

3 Cloves of garlic, chopped                                                                       Salt & pepper to taste

6 Potatoes, peeled and sliced                                                                   

3 Tbsp. butter

2% Sharp Cheddar Cheese sprinkled as garnish

Clean and chop onion, garlic, and leeks. Place butter in large cooking pot then add onion, garlic, and leeks. Saute for ~ 5 minutes. While sauteing peel potatoes (I usually cut my potatoes into quarters to help cook faster). Add broth, water, and bring to a boil. Once boiling add potatoes. Cover and cook until potatoes are soft. Remove from heat. Puree to desired consistency with immersion blender. I sometimes get carried away with my immersion blender and puree a bit too thin, if this happens I toss in 1 Tbsp. of flour which thickens the soup up nicely). Garnish with cheese.

*This recipe can also easily be turned vegan by replacing the butter with olive oil and ditching the cheese garnish*


 Banana Bread

1 1/2  cups all purpose flour

½ cup 100% whole wheat flour

1 tsp ground flaxseed

1 tsp baking soda

¼ tsp salt

3 ripe bananas

½ cup low fat plain or vanilla yogurt

3 Tbsp. butter

2 Eggs

1 tsp vanilla extract

Preheat oven to 350 degrees F. Grease and flour a 9x5 baking pan.  Combine dry ingredients (all purpose and wheat flour, flaxseed, baking soda, salt). Cream butter and sugar, beat in eggs and add in vanilla extract. Add butter and sugar mixture to dry ingredients, followed by mashed bananas and yogurt. Stir gently until combined. Pour into baking pan and cook for ~ 45-60 minutes or until toothpick comes out clean. 


Images Below:One Pot Parmesan Chicken Rice, Berry Kiwi Smoothie, Scrumptious Overnight Oats, and Apple Cinnamon Crescent Rolls. 



1 cup Vanilla Almond milk 

5 Frozen strawberries 

1/4 cup frozen blueberries 

1 Kiwi 

1 Handful spinach 

Combine all ingredients and blend. Enjoy this refreshing smoothie! 



Scrumptious overnight Oatmeal 

1 cup Original Almond milk (3/4 cup for thicker oats)

1/2 cup Quick Oats 

1/4 chopped strawberries 

2 tsp. Brown sugar 

Combine all ingredients in a mason jar or glass container. Store overnight in the refrigerator. Microwave and enjoy for breakfast. 


Apple Cinnamon Crescent Rolls

1 Package Immaculate Baking Crescent Rolls

2 Apples, peeled and chopped 

1 tsp. cinnamon

1 tsp. sugar 

Preheat oven to 350. Separate dough, laying each triangle on baking sheet. In a bowl combine apples, cinnamon, and sugar. Fill each dough with ~ 2 Tbsp. of apple mixture. Wrap dough around the apples. Bake ~ 12 minutes. 

Pair 1 roll with 8 oz glass of fat free High protein milk (such as Fairlife) and you have a tasty snack/dessert with 14 grams protein for under 200 calories! 


Images below: Peanut butter apple slices, Strawberry Banana Smoothie, Banana Blueberry Oats. 



Slice apples lengthwise, top with natural peanut butter, and add toppings of your choice (such as raisins, almonds, coconut, dried fruit, mini chocolate chips).

Strawberry Banana Smoothie

5 Strawberries 

1/2 Banana 

6 oz Fairlife (or other high protein milk)

4 oz Chobani Greek Berry Yogurt 

Combine all ingredients, Blend until well combined. Refreshing and delicious! 

Banana Blueberry Oats 

1/2 cup Quick Oats

1 cup Fairlife (or other high protein milk)

1/4 cup fresh or frozen blueberries 

1/2 Banana, smashed 

2 tsp. Brown Sugar 

Combine all ingredients and microwave for ~ 1 minute. Protein and fiber packed this breakfast will keep you satisfied and fueled! 

Images below: Super Simple Grilled Shrimp, Carrot Bites, and Strawberry Mango Smoothie.


Super Simple Grilled Shrimp

1 pound of Gulf Shrimp, peeled and deveined 

3 Tbsp. olive oil 

3 cloves of garlic, chopped 

In a bowl combine olive oil and garlic. Place shrimp on a platter or plate and brush with olive oil mixture. Grill on outdoor grill or stove top for ~ 5 minutes or until the flesh is pink and opaque. 

Carrot bites

Preheat oven to 425. Slice 2 cups of baby carrots lengthwise into thin strips. Toss in 1 tbsp of olive oil. Sprinkle with your choices of seasonings. My favorites seasonings are lightly salted or sweet and salty using a combo of salt, cinnamon, and a pinch of brown sugar. Bake on a greased cookie sheet for ~ 15 minutes or until they achieve your desired crispiness. 

Strawberry Mango Smoothie

1 cup unsweetened Blue Diamond Almond Breeze milk 

4 frozen strawberries

1/4 cup Mango slices 

1/2 ripe banana 

1 Handful of spinach leaves 

Blend and enjoy!