Savory Butternut Squash Soup


This flavorful fall soup was created & shared with me by my mom.  It’s not only sure to satisfy your taste buds but will feel indulgent.  Enjoy!

  • 2 lg butternut squashes
  • 1/2 med or whole small onion
  • 1 Granny Smith Apple
  • Lg box vegetable stock
  • 5 sage leaves fresh
  • 1 tsp nutmeg
  • 4 stems of thyme
  • Pepper
  • Kosher salt

Preheat oven to 425

Slice squash in half long ways remove seeds. You can microwave it first for 90 seconds and it will be easier to cut in half.

Cover baking sheet with foil, lay squash on it with flesh side up. Spray them with butter Pam & generously salt & pepper. Roast for 45 min to hour until tender.

Peel, core and chop Apple.

Chop onion.

Sauté onion, Apple, sage, Thyme, nutmeg, salt, & pepper in a pot or Dutch oven till soft.

Add veg stock & simmer on low. Remove thyme sticks.

When squash is ready, scoop out of the peels & add to pot.

Simmer about 10 min and then blend till smooth

Nutritional Info, 1 serving (Makes 7 servings): Calories 85, Total Fat: 1g, Sodium 320mg, Carbohydrates 20g, Fiber 4g, Sugar 7g, Protein 2g

*Can be frozen & reheated

Also you must try this Roasted Chicken Butternut Squash soup!  It’s blow my mind good!  No exaggeration!


Summer Slaw

Here’s a super easy slaw recipe perfect for summer!

Servings: 9
Serving size: approximately 1 full cup

•Combine listed pictured ingredients.
•Stir in 2-4 drops liquid stevia or to taste.
•Refrigerate till nice & chilled.  Serve & enjoy!  *will stay fresh in refrigerator for several days


This recipe is a combination of 2 of my friends’ recipes with a Short Side of It twist (thanks Sophia & Shawna!). 

What’s your favorite healthy summer time side?

Healthy Carb Varieties

I had no idea these carbs existed & I’m telling you they are amazingly delicious.  So GREAT I think everyone should know about them.  I still love my oats, rice, quinoa & potatoes but variety helps me stay on point.  This has me wondering what other healthy carbs are out there I don’t know of…yet.

  • Spelt bread. I LOVE LOVE LOVE (insert 100 more loves) spelt bread.  It’s soft, delicious & only contains 8 real ingredients!  Because of this amazing bread I have almond butter sandwiches back in my life every day!!!  Click here to read about Spelt’s health benefits. NOT all spelt breads are created equal.  There are several varieties that contain a lengthy list of ingredients.  As always be sure to check the ingredients & nutrition label to see if it aligns with your goals.     Learn to read nutrition labels

Nutritional info for 1 slice: 52 calories, 0g fat, 10g carbs, 1g fiber, 2g sugar, 3g protein 



  1. Cracked Freekeh. Packed with protein (even more so than Quinoa) this wheat reminds me of a cross between oatmeal & brown rice.  With a slight nutty taste I enjoy eating it alone, with stevia, fruit or as a side with my lunch/dinner.  It only takes 15 minutes to make.  I’ve found several servings at once can be made & refrigerated for several days.  Click here to find out more about Freekeh.

Nutritional info for ¼ cup: 130 calories, 1g fat, 26g carbs, 4g fiber, 1g sugar, 9g protein.



  1. Lavash flatbread. 1 sheet makes a huge wrap but my preference is to use it as a crust for a thin & crispy pizza.  Top with desired toppings. Bake at 400° for 8-10 minutes, just long enough for the cheese to melt. Then put on broil for about 1-2 minutes.  Will burn quick, keep an eye on it & do not walk away (really, do not walk away!). California Lavash‘s brand is what I use.

Nutritional info for 1 sheet: 140 calories, 1g fat, 27g carbs, 3g fiber, 1g sugar, 6g protein 


Ready to try these?!  I found everything at Sprouts Farmer’s Market

All because of Kevin Curry’s aka Fit Men Cook Instagram & cook book “No Cheats Needed” I was introduced to these.  IG is a great place to discover new recipes & foods try.  You’re always welcome to follow me on IG

Enjoy & best wishes!




Tried & True Recent Pinterest Recipes

I want to share my most recent tried & true easy recipes from Pinterest!  I’ve listed the slight adjustments or tips I’ve found that make these tasty pins fool proof.


Roasted Cabbage Wedges

My favorite seasoning combination is hot chili, Mrs. Dash Fiesta Lime, pepper & a just a little salt.  I found baking them for 20 minutes was perfect.  Fyi, I tried the left overs cold & it hit the spot!  Never knew I liked cabbage so much.

Direct link to recipe here


Low Carb Gluten Free Tortilla

I LOVE (& I mean LOOOOVE) this recipe!!!  They actually have the texture & flexibility of a regular tortilla.  I opted out of the seasoning because I wanted them plain & I’m a fan of coconut flavoring.  If separated by wax paper they refrigerate for several days.  I also decided to play with the recipe and ended up making Vanilla Coconut Pancakes. I’m still perfecting this recipe so expect to see it in the near future!

Direct link to recipe:


Italian turkey bean soup

This one is a hit!  I swapped the spinach for kale because I prefer the taste of kale. It’s that simple & is delicous!

Direct link to recipe:

If you want more recipes follow my Feed Me Healthy & Feed Me Sweet & Healthy boards!  I also enjoy posting food, fitness & any other positive discoveries on Instagram.  Best wishes!


Reading Nutrition Labels Made Easy

Regardless of the eating plan you follow it begins with knowing how to read a nutrition label.

Below I have put together a printable breakdown.  I recommend always checking the ingredients first & to move on from there as listed.

Also you’ll see a comparison of similar food, processed vs fresh. Bottom line, whichever food you choose make an informed decision. Do NOT depend on key wording from marketing to tell you what’s “healthy”.
Now compare the above label with the below labels.

Below you get more volume of food, less calories, less sodium, less carbohydrates & half the sugar. Plus it cost less & preparation time is the same.


Please feel free to share & you’re always welcome to connect with me via Instagram, Pinterest, Twitter, Facebook!

Loaded Squash, Zucchini Pizza Bites & More!

If you haven’t already liked IFPA Figure Pro Kristin Flanery’s Facebook get on it! This hard working momma takes food prep to the next level. Here are just a few my favorites directly from Kristin’s Facebook!

Loaded Squash








Looking for more recipes? Check out the Fit Recipes & Fit Sweet Treats.

Stuffed Peppers, Portobello Pizza & “Popcorn” Cauliflower

Here are three flavorful alternatives to enjoying bell peppers, Portobello mushrooms & cauliflower!  Hope you enjoy these recipes as much as I do & if you do please like, share, & pin!


Stuffed Peppers

Stuffed Peppers


· 4 bell peppers

· 8oz ground turkey

· 1 Tbsp. Amore tomato paste

· 1 Tsp Spice World Extra Virgin Olive Oil Garlic

· Mozzarella cheese- use the amount you feel is desirable

· 1 cup brown rice


1. Cut tops off of peppers & remove seeds

2. Warm oven to 375.  Wrap each pepper with aluminum foil & bake for 15 minutes

3. While peppers are in oven brown ground turkey & place in large bowl

4. Add tomato paste, World Spice, mozzarella cheese & brown rice to bowl ground turkey.  Mix all together.

5. Pull out peppers from oven & remove foil.  Spoon mixture into peppers & bake for an additional 15 minutes


Portobello Pizza

Portobello Personal Pizza (low carb)


·Portobello mushroom cap, washed & dried with stem removed

·½ Tbsp. Amore tomato paste

·Toppings of preference. I.e., pepperoni, cooked ground beef, peppers, etc. Shown is ground turkey

·Mozzarella cheese- use the amount you feel is desirable

·½ tsp. Spice World extra virgin olive oil garlic


1. Preheat oven to 375 & line baking sheet with parchment paper.  Place mushroom, cap side up, on baking sheet & bake 5 minutes

2. Remove mushroom.  Spoon in tomato paste followed by spooning in toppings.  Top off with mozzarella cheese

3. Bake additional 20 minutes or until cheese is melted.


Roasted "Popcorn" Cauliflower

Roasted Cauliflower

I found out about this recipe through my Instagram by following Katelovestolift who pointed me to one of my favorite sites FitnessRX.  They call it “popcorn” cauliflower. Personally I found no resemblance to popcorn however it is absolutely delicious!!!  Pictured is the olive oil & sea salt recipe….I ate the whole bunch in just a few sittings



Weekly Food Prep Tips

Over time I’ve found serious time & food savers when preparing food for the week.   Hope you find these helpful & please share if you have any great tips for all of us!


Ground Meat

I brown a few pounds of ground up meat (E.g. turkey, chicken, bison or venison).  Half of it to have available to add to meals for the next 3-4 days (think zucchini boats, taco salads or chili).  Freeze the other half & pull it back out to thaw mid-week.  Personally I do not season when I brown it, this way I can add the appropriate seasoning to match the meal I’m going to have at the moment. Try this zucchini boat recipe.


Never peel an egg again!  Spray muffin tin with PAM crack open one egg to each tin.  Bake at 400° 10-12 minutes.  The yolk pops right out.  They are good for approximately 5 days.  Here’s another egg muffin recipe

Never peel an egg again!

Never peel an egg again!

Omelets in 3 minutes.  Spray bowl with PAM & pour in 1 cup liquid egg whites (equals 5 egg whites).  You can add seasoning, mozzarella cheese or some of your precooked ground meat.  Cook in microwave for 3 minutes.  Or you can make omelets the traditional way & have breakfast.  Stays good for about 4 days.


Frozen tilapia is great to keep handy.  Place frozen fish in water for about 15 mins to speed thaw.  Line sheet or baking dish with foil, spray nonstick spray, season fish (I’m all the time using different spices!).  Back at 375 for 20 minutes.  Done!  Afterwards add any topping (guacamole, salsa, egg whites).  Try this tilapia wrap recipe

Refrigerator life of fish is short however it’s a quick easy meal.

Shredded Chicken & Vegetables

Add 6 frozen chicken breast, a bag of frozen mixed vegetables, apple cider vinegar to taste, seasoning (Mrs. Dash Caribbean Citrus is my favorite) & 2 cups water (or chicken stock/broth) to crock pot.  Cook on high for 6 ½ hours.  The chicken will shred as you stir.  You can take half & freeze it while keeping the other half ready to eat.

Be creative with what you add to the chicken!  You can add beans, potatoes & almost any vegetable.  If you want more of a soup add more liquid.  Here’s another chicken crock pot recipe I like. You can also do chicken by itself to have to add to meals throughout the week.


Fresh Salad, the trick to keeping it fresh is to eliminate the moisture.  Place a napkin in each container & salad will stay fresh for days.  It works!

Vinegar Cucumbers, slice cucumbers & soak in 1 part vinegar to 3 parts water.  Will keep for several days.  You can also keep your cut up celery fresh for several days by keeping them submerged in water.

Beans, rice, Freekah can be cooked in mass & divided up to be frozen. More about Freekah & other carbs here

Roasted Vegetables.  Take a mixture of frozen veggies that have sat out about 10 minutes to semi thaw (& feel free to add in some fresh vegetables).  Drizzle with extra virgin olive oil & bake at 350° for 15 minutes.  The roasted vegs pictured I used a frozen mixture of carrots, cauliflower, broccoli & green beans with fresh mushrooms, shredded cabbage & peppers. Delicious!

Whey Protein Powder Recipes

You can do more than simply add water & drink whey protein powder however you don’t have to do much more!  Here’s a list of protein powder recipes compiled from some of my favorite gym friends & a few of my own recipes as well.  Enjoy & please feel free to share!

**This list will be added to the Fit Recipes page!**


Salty Caramel Flurry
1 scoop vanilla protein powder
1 tbsp. Walden Farms Caramel
2 Rold Gold Tiny Twist pretzels
Ice & water to desired thickness
Blend & enjoy


Whey Pudding
1 scoop vanilla protein powder (or use chocolate protein & skip the cocoa powder)
1 tbsp. unsweetened baking cocoa powder
1 tbsp. water (add more to desired consistency)
Stir to make pudding
Peanut Butter Popcorn
1 scoop vanilla protein powder
1 tbsp. PB2
Add just enough water to make pudding
1 cup plain popcorn
Mix together & enjoy
Vanilla or Chocolate Oatmeal
Simply add any flavored protein powder to already cooked oatmeal.  Add water to desired consistency
Flavored Coffee
Warm Coffee (Do not use hot coffee. It will cause whey to clump up)
1/2 scoop whey
Pumpkin Pie Shake- Recipe from Josh Black
2 scoops vanilla protein powder
1/2 cup pumpkin pie filling or add to taste preference
10-12 oz of water
4-5 ice cubes
Berry Pudding- Recipe from Josh Black
2 scoops vanilla protein powder
Mix enough water to make pudding consistency
Top with 1/4 cup mixed berries
Orangesicle- Recipe from Josh Black
2 scoops vanilla protein powder
2 tsp sugar free orange Tang
12-16 oz water
Pumpkin Pie- Recipe from Jan Rowlett
1 scoop whey
1 can pumpkin
Cinnamon & pumpkin spice to taste
Mix together & refrigerate a few hours.  Makes 2 servings.

Peanut Butter Sludge- Recipe from Rick Mayo
1 tbsp. Peanut butter
1 scoop chocolate whey
Mix in enough water to create a pudding consistency


Peanutbutter Balls- Recipe from Mendy Lynn
Mix 2 servings of PB2
1/2 scoop of vanilla protein powder
Sugar free sweetener of your choice (the crystals work best, add to your taste)
Add 2 TBLS water. Mix until it dough like. May add a few drops of water (not too much).
Roll into a ball & place in refrigerator

Sugar Free Brownie Cookies

Just in time for the holidays!!!  Here is a simple better choice cookie recipe to enjoy!  I found a similar recipe on Pinterest here (lots of great recipes there!) & tweaked it just a bit.  This creation became a sugar free brownie cookie deliciousness & is too good to not share!


What you will need: Pillsbury Sugar Free Fudge Brownie mix, 1 cup non-fat plain Greek yogurt & a cookie sheet lined with parchment paper

Mix together & spoon 12 servings about 2 inches apart onto parchment paper covered cookie sheet.  Press down because they will not spread while baking.  Bake 8-10 minutes at 350.  Let completely cool before removing from wax paper!

Nutritional info


Find more Fit Recipes here!