Recipe: Chicken & Pesto Tortellini Bake

Recipe: Chicken & Pesto Tortellini Bake

by | Jan 10, 2025

Chicken & Pesto Tortellini Bake  

 

Skill Level

Easy

Time

55 mins

Serves

3

 

Calories

324

Protein

24g

Fat

14g

Carbs

26g

Equipment Needed

 

Ingredients

  • 3/4 cup Cow’s Milk, Whole (plus more as needed) 
  • 125 grams Cheese Tortellini
  • 2 tbsps Pesto
  • 57 grams Mozzarella Cheese (shredded, divided)
  • 1 1/2 cups Baby Spinach
  • 113 grams Chicken Breast, Cooked (shredded)
  • 2 tsps Cornstarch
  • 2 tbsps Chicken Broth

Instructions

Step 1

Preheat the oven to 375ºF (190ºC).

Step 2

Add the cornstarch powder to a frying pan with the heat turned off. Slowly add the milk, whisking continuously. Turn the heat to high and bring to a boil.

Step 3

Reduce the heat to medium-low and cook, whisking constantly, for about five minutes or until thickened. Add more milk if needed to reach the desired consistency.

Step 4

In a large bowl combine the uncooked tortellini, white sauce, pesto, 2/3 of the cheese, spinach, and chicken. Pour into the baking dish and top with broth and the remaining cheese.

Step 5

Cover tight with a lid or foil and cook for 25 minutes. Remove the lid and cook for an additional 10 minutes or until browned and bubbly.

Step 6

Let it rest for 10 minutes before serving. Enjoy!

Notes About Recipe

  • Leftovers
    Refrigerate in an airtight container for up to four days or freeze individual portions for up to three months.
  • Serving Size
    A 13 x 9-inch baking dish was used to make eight servings. One serving is equal to approximately 1 1/2 cups.
  • Freezer Meal
    Let everything cool before assembling. Pour into a 13 x 9-inch disposable foil pan. Top with the remaining cheese. Cover in plastic wrap and then tin foil, to prevent freezer burn. Label and freeze for up to three months. Let it thaw in the refrigerator overnight, remove the plastic wrap and cook as per instructions.
  • More Flavor
    Add garlic, salt, pepper, kale, zucchini, tomatoes and/or broccoli. Add parmesan cheese and nutritional yeast to the white sauce.

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Recipe: Turkey & Cabbage Stir Fry

Recipe: Turkey & Cabbage Stir Fry

by | Jan 10, 2025

Turkey & Cabbage Stir Fry 

 

Skill Level

Easy

Time

20 mins

Serves

3

 

Calories

350

Protein

33g

Fat

17g

Carbs

19g

Equipment Needed

 

Ingredients

  • 454 grams Extra Lean Ground Turkey 
  • 1 tbsp Extra Virgin Olive Oil
  • 8 cups Green Cabbage (thinly sliced)
  • 1 Carrot (large, julienned)
  • 1/4 cup Water
  • 2 tbsps Soy Sauce, Low Sodium
  • 1 Lime (juiced, plus more for garnish)
  • 3 Garlic (clove, minced)
  • 1 tbsp Ginger (fresh, minced or grated)

Instructions

Step 1

Heat a large frying pan / skillet with a tight-fitting lid over medium-high heat. Leave the lid off and add the turkey, breaking it up with a wooden spoon as it cooks. Once it is cooked through and no longer pink, drain any excess drippings from the pan and set the turkey aside.

Step 2

To the same skillet, add the oil. Once warm, add the cabbage and carrot. Stir to coat in the oil and sauté for a minute. Add the water then cover with the lid. Cook for 4 to 5 minutes or until the cabbage wilts down and carrot is just tender.

Step 3

Meanwhile, in a small mixing bowl combine the soy sauce, lime juice, garlic and ginger. Set aside.

Step 4

Add the cooked turkey back to the skillet and stir to mix. Add the soy sauce mixture and stir to combine everything. Cook for another 2 to 3 minutes to allow the flavors to develop.

Step 5

Divide evenly between plates and serve with lime wedges, if using. Enjoy!

Notes About Recipe

  • Leftovers
    Refrigerate in an airtight container for up to three days.
  • More Flavor
    Add maple syrup or honey, hot sauce, sesame oil or green onion to the soy sauce mixture. Season with additional salt as needed.
  • Additional Toppings
    Top with cilantro.
  • No Turkey
    Use ground chicken or pork instead.

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Recipe: Chocolate Almond Truffles

Recipe: Chocolate Almond Truffles

by | Dec 22, 2024

Chocolate Almond Truffles 

 

Skill Level

Easy

Time

4.5hrs

Serves

14

 

Calories

142

Protein

2g

Fat

11g

Carbs

8g

Equipment Needed

  • Small pot
  • Spoon
  • Spatula
  • Bowl
  • Plastic wrap
  • Plate

 

Ingredients

  • 2/3 cup Canned Coconut Milk (full fat)
  • 1 cup Dark Chocolate (chopped)
  • 1 tbsp Butter
  • 1/4 tsp Sea Salt
  • 1/2 cup Almonds (finely chopped)

Instructions

Step 1

Heat the coconut milk in a small pot over medium-low until just simmering, stirring often.

Step 2

Add the chocolate, butter, and salt and turn the heat off. Stir with a spatula until the chocolate has melted and the mixture is completely smooth.

Step 3

Pour into a bowl and cover tightly with plastic wrap. Transfer to the fridge to harden overnight or for at least four hours.

Step 4

Place the almonds on a plate.

Step 5

Remove the truffle mixture and scoop about two tablespoons and form into balls, working quickly before they soften. Roll into the almonds. Place them in a container and store them in the fridge.

Step 6

Leave them out for a few minutes prior to serving. Enjoy!

Notes About Recipe

  • Leftovers: Refrigerate for up to five days. Freeze for up to three months.
  • Serving Size: One serving is one truffle.
  • Make it Vegan: Use plant-based butter instead.
  • Additional Toppings: Top with cocoa powder, sprinkles or another type of crushed nut/seed.

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    Moderation Over Modification: Enjoying Foods Without the ‘Healthified’ Hype

    Moderation Over Modification: Enjoying Foods Without the ‘Healthified’ Hype

    by | Nov 28, 2024

    In today’s world of wellness trends, the concept of “healthifying” foods has taken center stage. Social media feeds are filled with recipes promising lower-calorie brownies, high-protein pizzas, or fiber-packed donuts. But what does “healthified” even mean—and is it always the right approach?

    As a registered dietitian, I often see clients overwhelmed by the idea that every meal or snack needs to be a nutritional powerhouse. Here’s a refreshing truth: not every food needs to be “healthified.” In fact, constantly modifying foods can deprive you of the joy, taste, and satisfaction that real, unaltered versions provide. Let’s dive into why moderation and balance are better long-term strategies for a healthy relationship with food.

    Why Healthifying Isn’t Always the Answer

    If you’re eating certain foods in moderation—like your favorite slice of chocolate cake or a buttery croissant—there’s no need to turn them into a “healthified” version. Here’s why:

    1. Food Serves Different Purposes

    Food isn’t just fuel; it’s part of our lives in multiple ways:

    • Health: Yes, eating nutrient-dense foods supports long-term health.
    • Enjoyment: Sometimes, a rich, gooey brownie hits the spot better than its low-calorie counterpart.
    • Culture: Many traditional recipes aren’t designed to be healthified—and altering them can strip away their cultural significance.
    • Goal Specific: Whether it’s fueling a workout, building muscle, or achieving fat loss, the purpose of food shifts depending on your needs.

    Viewing food only through a “healthy vs. unhealthy” lens ignores these complexities and can harm your relationship with eating.

    2. Moderation Brings Balance

    Enjoying indulgent foods as part of your diet is key to sustainability. Restricting yourself or constantly choosing modified versions can lead to dissatisfaction—and even overeating. By focusing on balance, you can enjoy that creamy cheesecake guilt-free while still nourishing your body with nutrient-dense meals the rest of the day.

    3. Healthified Versions Aren’t Always Better

    Many healthified foods sacrifice taste, texture, and satisfaction. They can also contain artificial ingredients or sugar substitutes that may not align with your preferences or digestive comfort. There’s value in enjoying the real version of your favorite foods, exactly as they were meant to be savored.

     

    Building a Positive Relationship with Food

    To embrace a healthier, happier mindset around eating, it’s time to drop the all-or-nothing thinking. Here’s how:

    • Ditch the “Good vs. Bad” Mentality: No single food will make or break your health. Instead, think about the big picture: What does your overall diet look like over the course of a day, week, or month?
    • Give Yourself Permission to Enjoy: When you allow yourself to enjoy indulgent foods without guilt, they lose their power to control you. This makes moderation easier to achieve naturally.
    • Prioritize Balance: Pair nutrient-dense meals with occasional treats. For example, enjoy a veggie-packed stir-fry for dinner and have a small scoop of ice cream for dessert. Both have a place on your plate!
    • Think About Your Goals: Healthified foods can be useful for specific goals, like increasing protein or reducing calories—but they shouldn’t be a rule for everything you eat.

    Final Thoughts

    The key to a sustainable and joyful relationship with food is balance. You don’t need to healthify every bite or turn every treat into a high-protein, low-sugar alternative. Sometimes, the best choice is the real thing—enjoyed mindfully and in moderation.

    Remember, food is more than just nutrients. It’s about health, happiness, culture, and connection. When you embrace that perspective, you’ll find freedom and flexibility in your diet while still supporting your goals.

    So go ahead—have the brownie, the crusty baguette, or the slice of pizza. Savor it, enjoy it, and know that moderation truly is the best recipe for long-term health.

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    Recipe: Balsamic Glaze Roasted Brussels Sprouts

    Recipe: Balsamic Glaze Roasted Brussels Sprouts

    by | Nov 28, 2024

    Balsamic Glaze Roasted Brussels Sprouts 

     

    Skill Level

    Easy

    Time

    25 mins

    Serves

    1

     

    Calories

    104

    Protein

    4g

    Fat

    5g

    Carbs

    14g

    Equipment Needed

     

    Ingredients

    • 1.5 lbs Brussels Sprouts (halved)
    • 1 tsp Kosher Salt
    • 1/2 tsp Black Pepper
    • 2 tbsps Olive Oil
    • 3 tbsps Balsamic Glaze

    Instructions

    Step 1

    Preheat oven to 425 degrees F.

    Step 2

    Place halved Brussels sprouts on a large baking sheet. Drizzle the olive oil and sprinkle with salt and pepper. Toss together until evenly coated and spread out on the pan.

    Step 3

    Bake for 20-25 minutes, turning halfway through, until tender and browned.

    Step 4

    Drizzle with balsamic glaze and serve!

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