Tag archives for the domestic geek

5 Healthy Soup Cups | Back-to-School 2017


**BRAND NEW Back-to-School eBook | 35 Lunch Bowls Available HERE**
**3 eBook Back-to-School Bundle Available HERE**

Back-to-School Recipes
5 Healthy Meal Prep Ideas
Healthy Lunch Recipes
Healthy Snack Recipes
Frequently Used & Favorite Items

Chicken Base
Veggie Base
Miso Base

Chicken and Cauliflower Rice Soup
1-2 tsp vegetable or chicken base
½ cup chicken, cooked and shredded
½ cup spinach, chopped
½ cup cauliflower rice
¼ cup frozen peas and carrots
1 tsp dill, chopped

Tortellini Soup
1-2 tsp vegetable or chicken base
1 tbsp tomato sauce
½ cup kale, chopped
1 cup fresh tortellini
1 tsp parsley, chopped
1 tsp basil, chopped
Red pepper flakes to taste

Shiitake Miso Soup
1 tbsp miso paste
1 tsp chicken or vegetable base (optional)
½ cup vermicelli noodles
¼ cup broccoli, finely chopped
¼ cup carrots, shredded
⅛ cup water chestnuts, sliced
½ cup shiitake mushrooms, sliced
½ tsp ginger, freshly grated
1 tbsp green onion, sliced

Black Bean and Corn Soup
1-2 tsp chicken or vegetable base
1 tbsp salsa
¼ cup canned black beans, rinsed and drained
½ cup chicken, cooked and shredded
¼ cup corn kernels
1 tsp cilantro, chopped

Pesto Chicken
1-2 tsp chicken or vegetable base
2 tsp pesto
½ cup chicken
1 cup zucchini noodles
¼ cup roasted red pepper, diced

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5 Healthy Pita Pizzas | Back-to-School 2017

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**3 eBook Back-to-School Bundle Available HERE**

Back-to-School Recipes
5 Healthy Meal Prep Ideas
Healthy Lunch Recipes
Healthy Snack Recipes

Frequently Used & Favorite Items

BBQ Chicken Pita Pizza
1 whole wheat pita
1-2 tbsp barbecue sauce
½ cup chicken, cooked and cubed
¼ cup pineapple, diced
⅛ cup red onion, finely diced
1 jalapeno, thinly sliced (optional)
½ cup mozzarella cheese, shredded
Cilantro for garnish

Assemble pizza by spreading a thin layer of barbecue sauce over pita. Top with chicken, pineapple, red onion, jalapeno and mozzarella. Bake at 375ºF for 8-10 minutes, or until cheese is melted and pita is lightly toasted. Garnish with freshly chopped cilantro.
Enjoy!

Pesto Pita Pizza
1 whole wheat pita
1-2 tbsp pesto https://youtu.be/FdOTR2YtiN4?t=3m1s
⅛ salami, sliced
1 tomato, thinly sliced
½ cup mozzarella, shredded
⅛ tsp chili flakes (optional)

Assemble pizza by spreading pesto over the pita. Top with salami, tomato slices and mozzarella and bake at 375ºF for 8-10 minutes. Garnish with chili flakes.
Enjoy!

Tuna Melt Pita Pizza
1 whole wheat pita
1 cup baby spinach, chopped
1 can tuna, drained and flaked
2 tbsp mayonnaise
2 tsp dill, chopped
¼ cup celery, finely diced
1 tbsp green onion, chopped
½ cup cheddar cheese, shredded

In a medium bowl, mix together tuna, mayonnaise, dill, celery and green onion. Set aside. Assemble pizza by topping pita with spinach. Top with tuna salad and sprinkle over cheddar cheese. Bake at 375ºF for 8-10 minutes. Garnish with green onion.
Enjoy!

Mediterranean Pita Pizza
1 whole wheat pita
¼ cup hummus
1 tbsp kalamata olives, chopped
1 tbsp artichoke hearts, chopped
1 tbsp roasted red pepper, chopped
1 tsp Greek seasoning
¼ cup feta  crumbled
Parsley for garnish

To assemble pizza, spread a layer of hummus over the pita and top with olives, artichokes, roasted red peppers and Greek seasoning. Sprinkle with feta. Bake at 375ºF for 8-10 minutes. Garnish with freshly chopped parsley.
Enjoy!

Turk-Cran-Brie Pita Pizza
1 whole wheat pita
2 tbsp cranberry sauce
3-4 slices oven roasted turkey breast
4-5 Brie slices
⅛ tsp thyme leaves

Assemble pizza by topping pita with cranberry sauce, turkey breast and Brie slices. Bake at 375ºF for 8-10 minutes. Garnish with fresh thyme leaves.
Enjoy!

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5 Healthy Lettuce Wraps | Back-To-School 2017

**BRAND NEW Back-to-School eBook | 35 Lunch Bowls Available HERE**
**3 eBook Back-to-School Bundle Available HERE**

Back-to-School Recipes
5 Healthy Meal Prep Ideas
Healthy Lunch Recipes
Healthy Snack Recipes

Frequently Used & Favorite Items

Chicken Club Lettuce Wrap
3-5 large romaine or bibb lettuce leaves
1 cup chicken, cooked and shredded
1 avocado, sliced
½ cup cherry tomatoes, halved
3 bacon slice, cooked and chopped
1 tbsp ranch dressing

Vegetarian Lettuce Wrap
1 cup extra firm tofu, crumbled
½ cup cremini mushrooms, finely diced
¼ cup onion, finely diced
2 garlic cloves, minced
2 tsp ginger, freshly grated
2 tbsp hoisin sauce
1 tbsp soy sauce or tamari
1 tbsp rice vinegar
1 tsp sesame oil
1 tsp chili flakes
oil

Toppings:
3 large romaine or bibb lettuce leaves
⅛ cup green onion, sliced
¼ cup carrot, shredded
Sesame seeds for garnish

In a large pan over medium-high heat, add oil. Add onions and mushrooms and cook for 2-3 minutes, or until onions soften. Add tofu and cook for another 5 minutes. Add garlic and ginger and cook until fragrant. Add hoisin sauce, soy sauce, rice vinegar, sesame oil and chili flakes. Mix well. To assemble wraps, spoon tofu mixture into the lettuce leaves and top with carrot, green onion and sesame seeds.
Enjoy!

Mango Shrimp Wrap
3-5 large romaine or bibb lettuce leaves
1 cup cooked shrimp, peeled and chopped
¾ cup mango, diced
1 chili, minced
¼ cup cucumber, finely diced
¼ cup red onion, finely diced
1 tbsp cilantro, chopped
1 lime, juiced
Salt and pepper to taste

Top lettuce leaves with shrimp, mango, cucumber, red onion. Garnish with chili, cilantro and fresh lime juice.
Enjoy!

Apple Pecan Chicken Wraps
Filling:
½ cup greek yogurt
1 tsp rosemary, finely chopped
1 tbsp dijon mustard
1 tsp honey (optional)
1 chicken breast, cooked and shredded
1 apple, diced

Toppings:
3-5 large romaine or bibb lettuce leaves
¼ cup pecans, chopped
¼ cup dried cranberries

In a large bowl, whisk together yogurt, rosemary, dijon and honey. Add chicken and apples, and mix well. Assemble wraps by filling lettuce leaves with chicken mixture. Top with pecans and cranberries.
Enjoy!

Taco Wraps
Filling:
1lb ground turkey
½ cup onion, finely diced
1 red pepper, finely diced
2 garlic cloves, minced
2 tbsp taco seasoning
Salt and pepper to taste
oil

Toppings:
3-5 large romaine or bibb lettuce leaf
2 tbsp sour cream
¼ cup cheddar, shredded
Cilantro for garnish

In a large pan over medium-high heat, add oil. Add onion, red pepper and cook for 2-3 minutes. Add turkey and continue to cook until everything is cooked through. Add garlic, taco seasoning and salt and pepper to taste. Cook for another minute or until garlic is fragrant. Assemble tacos by filling lettuce leaves with taco mixture. Top with sour cream and cheddar cheese. Sprinkle over cilantro.
Enjoy!

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5 Healthy MEAL PREP Ideas | Back-To-School 2017

**BRAND NEW Back-to-School eBook | 35 Lunch Bowls Available Here
**3 eBook Back-to-School Bundle Available Here**

More Meal Prep Menus
Back-to-School Recipes
Healthy Lunch Recipes
Healthy Snack Recipes

Frequently Used & Favorite Items

Menu 1
Turkey Meatballs
1lb ground turkey
½ cup green onions, chopped
½-1 cup panko breadcrumbs
½ cup crushed pineapple
1 egg
2 tbsp Sriracha
3 tbsp hoisin sauce
1 tsp ginger, grated
2 garlic cloves, minced
Salt and pepper

In a large bowl, mix together all ingredients, reserving 2 tbsp of hoisin sauce. Using hands, shape meatballs & place on parchment lined baking sheet. Bake at 375ºF for 25-30 min, or until golden & cooked through. Glaze with remaining hoisin sauce

Red Cabbage & Carrot Slaw
1 small red cabbage, shredded
4 carrots, julienned or shredded
½ red onion, diced
3 tbsp olive oil
3 tbsp white wine vinegar
1 tbsp honey
Salt & pepper

In a large bowl, mix together cabbage, carrots & onion. Season with oil, vinegar, honey & salt & pepper

Brown rice
Lime & Cilantro garnish

Menu 2
Fajita Chicken
2 red bell pepper, sliced
2 orange bell pepper, sliced
1 red onion, sliced
4 chicken breasts, cut into strips
1 tsp garlic powder
1 tbsp chili powder
1 tsp cumin
1 tsp paprika
1 tsp garlic powder
1 tsp onion powder
½ tsp dried oregano
Salt & pepper
Oil

In a small bowl, whisk together spices & set aside. In a large pan over med-high heat, add peppers, onion & chicken. Season with spices. Cook, stirring occasionally until cooked through.

Black Bean & Corn Salsa
1 can black beans, rinsed and drained
1 cup corn kernels, cooked
1 red pepper, diced
½ red onion, diced
1 lime, zest and juice
1 tsp chili powder
¼ cup cilantro, chopped
Salt & pepper

Cilantro Lime Rice
1 cup white rice
2 cups water
1 garlic clove, minced
2 limes, zest and juice
¼ cup cilantro, chopped
Salt & pepper

In a medium saucepan, bring rice, water & garlic to a boil over med-high heat. Reduce to low, cover & simmer for 10 min. Turn off heat & let rest, covered, for 5 min. Stir in lime juice & cilantro.

Menu 3
Greek Chicken
4 chicken breasts
½ lemon, zest and juice
1 tsp garlic powder
1 tsp dried oregano
Salt & pepper

Place chicken on nonstick or parchment lined baking sheet. Season with lemon zest & juice, garlic powder, oregano, & salt & pepper. Bake at 375ºF for 15-20 min, or until chicken is cooked through

Cucumber & Tomatoes with Feta
2 cups cucumber, diced
2 cups cherry tomatoes, halved
½ cup feta, crumbled
2 tbsp dill, chopped
1 tsp greek seasoning
3 tbsp oil
2 tbsp red wine vinegar
Salt & pepper

Tzatziki
1 cup plain Greek yogurt
1 cucumber
1-2 garlic cloves, grated
½ lemon, zest and juice
¼ cup dill, chopped
Salt & pepper

Peel, seed & grate cucumber. Using a clean kitchen towel, squeeze out excess water. In a med bowl, combine greek yogurt, cucumber, garlic, lemon zest & juice, dill & salt & pepper

Cooked Quinoa

Menu 4
Lemon Dill Salmon
4 6oz salmon fillets
1 tsp garlic powder
2 tbsp dill, chopped
Salt & pepper to taste.
1 lemon, sliced (with rind on)

Season salmon with dill & salt and pepper to taste. Place on nonstick or parchment lined baking sheet & top with lemon slices. Bake at 375ºF for 10-12 min, or until salmon is cooked through.

Steamed Broccoli & Asparagus
1 bunch asparagus, trimmed & cut into thirds
1 broccoli crown, cut into florets

Heat 1 inch of water in a large pot. Combine veggies in a steamer basket. Steam for 5-7 min or until vegetables turn bright green but still retain some of their crispness. Run under cool water to prevent further cooking

White Rice with Parsley
1 cup white rice
2 cups water
1 garlic clove, grated
Salt & pepper
¼ cup parsley, chopped
½ lemon, juiced

In a med saucepan, bring rice & water to a boil over med-high heat. Reduce to low, cover & simmer for 10 min. Turn off heat and let rest, covered, for 5 min. Stir in garlic, parsley & lemon juice. Season with salt & pepper

Menu 5
Garlic Shrimp
1lb shrimp, peeled
3 garlic cloves, minced
¼ tsp chili flakes (optional)
Salt & pepper
oil

In a large skillet over med-high heat add oil. Add shrimp & cook for 2-3 min. Add garlic & season with salt & pepper to taste. Continue to cook, stirring occasionally until shrimp is cooked through.

Green Beans
2 lbs green beans, tips removed

In a large pot with 1 inch of water & a steamer basket, bring to a boil. Add beans to basket and cover. Cook for 5-7 min, or until beans are cooked to your liking. Run under cold water to stop cooking

Chinese Fried Quinoa
2 cups quinoa, cooked
1 small onion, diced
1 garlic clove, minced
1 cup frozen peas and carrots
2 eggs, beaten (optional)
1-2 tbsp soy sauce
oil

In a large wok or skillet, heat oil over high heat. Add onion & carrots & cook for 3-4 min. Add peas, carrots & garlic & cook for another min. Push veggies to one side of the pan and scramble eggs on the opposite side. Once eggs are cooked, add quinoa and mix. Season with soy sauce. Cook for another min.

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5 Healthy Lunch Bowls | Back-To-School 2017

**BRAND NEW Back-to-School eBook | 35 Lunch Bowls Available HERE**
**3 eBook Back-to-School Bundle Available Now**

Back-to-School Recipes
Healthy Lunch Recipes
Healthy Snack Recipes
Shrimp & Asparagus Bowl
Calories: 385
2 cups mixed greens
1 cup steamed asparagus, cut into 1-2 inch pieces
1 tbsp balsamic vinaigrette
1 avocado, sliced
¾ cup chili shrimp, cooked
1 lemon wedge

Vegan Banh Mi Bowl
Calories: 341
1 cup brown rice, cooked
½ cup red cabbage, shredded
2 carrot, julienned
3 radish, finely sliced
4oz grilled tofu
1 tbsp ginger dressing
1 green onion, chopped
Chili slices for garnish

Buffalo Chicken Salad Bowl
Calories: 454
2 cups romaine, chopped
1 carrot, sliced into coins
1 celery stalk, sliced
¾ cup buffalo chicken, cooked and shredded
1 tbsp blue cheese dressing:  http://bit.ly/17rGu7e
1 tbsp blue cheese, crumbled

Mediterranean Couscous Bowl
Calories: 498
2 cups couscous, cooked
½ cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup artichoke hearts, chopped
¼ cup roasted red peppers, sliced
1 tbsp Italian dressing
Parsley for garnish

Philly Cheese Bowl
Calories: 590
1 cup rice, cooked
½ cup mushrooms, quartered and roasted
½ cup green pepper, diced and roasted
¼ cup red onion, cooked and sliced
¼ cup provolone cheese, shredded
3oz steak, cooked and sliced
1 tbsp steak sauce

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EASY Blueberry Lemon Muffins | Tastes of Summer

For more seasonal blueberry recipes click here

Lemon Blueberry Muffins
1 ½ cups flour
¾ cup sugar
1 tsp baking soda
1 tsp baking powder
Pinch of salt
1 plain yogurt
1 ½ cup buttermilk
1 egg
¼ cup vegetable oil
1 lemon, zest and juice
1 cup blueberries

In a large bowl, whisk together flour, sugar, baking soda, baking powder and salt. In another bowl, whisk together yogurt, buttermilk, egg, oil and lemon zest & juice. Fold in dry ingredients into the wet mixture and stir in blueberries. Divide mixture up into a lined muffin tin. Bake at 375ºF for 20-25 minutes or until a toothpick can be inserted and comes out clean.

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Healthy No-Bake Energy Bites | 3 Delicious Ways

Energy Bite Base
1 cup Medjool dates, pitted and soaked in warm water for 15 minutes
1 cup rolled oats
¼ cup shredded coconut, unsweetened

Peanut Butter Chocolate
1 cup Medjool dates, pitted and soaked in warm water for 15 minutes
1 cup rolled oats
¼ cup shredded coconut, unsweetened
½ cup peanut butter
3 tbsp cocoa powder
¼ cup peanuts

Place all ingredients into a food processor and pulse until smooth. Roll dough out into 1 inch balls.

Orange Cranberry
1 cup Medjool dates, pitted and soaked in warm water for 15 minutes
1 cup rolled oats
¼ cup shredded coconut, unsweetened
⅓ cup dried cranberries, roughly chopped
1 orange, zested
½ tsp cinnamon

Place all ingredients into a food processor and pulse until smooth. Roll dough out into 1 inch balls.

Lemon Blueberry
1 cup Medjool dates, pitted and soaked in warm water for 15 minutes
1 cup rolled oats
½ cup shredded coconut, unsweetened
½ cup dried blueberries
1 lemon, zested

Place all ingredients into a food processor and pulse until smooth. Roll dough out into 1 inch balls.

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5 *NEW* Lemonade Recipes!

Classic Lemonade
1 cup freshly squeezed lemon juice
1/2 cup white sugar
1/2 cup water
4 cups water

Hibiscus Lemonade
1 cup freshly squeezed lemon juice
1/2 cup white sugar
1/2 cup water
4 cups brewed and chilled hibiscus tea

Orange and Thyme Lemonade
1 cup freshly squeezed lemon juice
1 cup freshly squeezed orange juice
½ cup white sugar
½ cup water
2-3 thyme sprigs
3 cups water

Raspberry Lemonade
1 cup freshly squeezed lemon juice
1 cup raspberries
¾-1 cup white sugar
½ cup water
4 cups water

Peach Basil Lemonade
1 cup freshly squeezed lemon juice
½ cup peach juice or nectar
½ cup white sugar
½ cup water
4 cups sparkling water

Honey Cayenne Lemonade
1 cup freshly squeezed lemon juice
½ cup honey
½ cup water
4 cups water
Cayenne pepper to taste

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5 Egg-celent Omelette Recipes!

Cooking Instructions:
In a small bowl, whisk eggs. Heat up a nonstick pan over medium-low heat and add butter. Once butter is melted, pour in eggs and stir constantly with a rubber spatula. Once eggs begin to solidify, swirl the pan to fill in any gaps. Run the spatula along the edge of the pan to make sure i doesn’t stick. When eggs have set in an even layer, add toppings of choice. Carefully, by tipping the pan slightly, fold the omelette over on itself.
Enjoy!

Spring Herb & Parmesan Omelette

2 eggs
1 tsp chives, chopped
1 tsp parsley, chopped
1 tsp basil, chopped
2-3 tbsp parmesan cheese, freshly grated
Salt and pepper to taste
Butter

Asparagus & Roasted Red Pepper Omelette

2 eggs
3 asparagus spears, steamed
3 tbsp roasted red pepper, chopped
1 tbsp feta, crumbled
Salt and pepper to taste
Butter

Broccolini Cheddar Omelette

2 eggs
2 broccolini spears, blanched
3 tbsp cheddar cheese
Salt and pepper to taste
Butter

Mushroom & Goat Cheese Omelette

2 eggs
5 mushrooms, sautéed
2 tbsp goat cheese, crumbled
Salt and pepper to taste
Butter

Spinach, Sundried Tomato and Feta Omelette

2 eggs
¼ cup spinach, chopped
2 sundried tomato halves, thinly sliced
2 tbsp feta, crumbled
Butter

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3 Healthy Spring Salad Recipes

Snap Pea and Radish Salad with Feta

3 cups snap peas, strings removed and halved and blanched
5 radishes, thinly sliced
⅓ cup feta cheese, crumbled

Dressing:
2 tbsp white wine vinegar
3 tbsp olive oil
1 tbsp Dijon mustard
1 tbsp dill, chopped
Salt and pepper to taste

In a medium pot over high heat, bring water to a boil. Blanche peas by boiling them a minute and quickly transferring them to a bowl of ice water to stop the cooking process.

To make the dressing, whisk all the ingredients together and toss with peas and radishes. Top salad with feta.
Enjoy!

Grilled Asparagus Salad

3 cups arugula
½ bunch asparagus, grilled
2-3 eggs, boiled to your liking and halved

Dressing:
½ lemon, zest and juice
1 tbsp chives, chopped
¼ cup plain yogurt
1 tsp honey (optional)
Salt and pepper to taste

Toss asparagus in oil, salt and pepper. To grill asparagus, heat a griddle pan or grill to medium-high. Place asparagus on and grill until cooked to your liking.

In a small bowl, whisk together dressing ingredients. Assemble salad by placing arugula in your serving dish of choice and top with asparagus. Drizzle over salad dressing and top with eggs and chives.
Enjoy!

New Potato Salmon Salad

1lb new potatoes, boiled and quartered
2 tbsp dill, chopped
½ cup celery, finely diced
½ cup cucumber, seeded and diced
2 salmon fillets, cooked and flaked

Dressing:
3 tbsp red wine vinegar
¼ cup olive oil
1 tbsp dijon mustard
1 shallot, minced
Prepared horseradish to taste
Salt and pepper to taste

In a small bowl, whisk together dressing ingredients and set aside. Toss remaining ingredients together and drizzle with dressing.
Enjoy!

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