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Meal Prep

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Fish in Bulk – 4 Quick & Easy Recipes

Seafood plays an important role in having a balanced, healthOKy diet. It provides a host of vitamins and minerals, lean protein and healthy fats, such as omega-3 fatty acids. In the following video I also answer some FAQs when it comes to purchasing, preparing, cooking and storing seafood, including the hot debate right now – wild vs

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    One Skillet Moroccan Chicken & Rice

    Chicken and rice may be your go-to source of protein and carbohydrate, but it doesn’t have to be uninspiring! We are kicking up the flavors in a huge way by doing a Moroccan-inspired chicken and rice recipe. Best thing is – you can whip this up in little time using common spices and seasonings in your cabinet.  It’s

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    Chicken Teriyaki Meatballs

    Whether you’re preparing this for meal prep or for snacking, these meatballs are a tasty and calorie-conscious treat!

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    Stuffed Tuna Melt Patties

    I love delicious, relatively cheap eats!  Here’s one that’s sure to “spice up” dinner or your lunch this week.   STUFFED TUNA MELT RECIPE

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    Vegan BBQ Beans with Tahini Sauce – Vegan Meal Prep

    Today’s meal prep was inspired by an experience I had when traveling in Israel.  This chef made an amazing farm-to-table spread for us and included these stone oven roasted/charred sweet potatoes, topped with slow cooked lentils, tahini and some feta.  Delicious! Got me thinking that it would be an incredible meal prep recipe, particularly a

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  • Southwest Pulled Flank Steak

    If you ever visit Texas (or Mexico for that matter), you’ll notice that there are a TON of different taco options. It can be pretty overwhelming for a taco newbie. And while most people in the south are “Texas-polite” and patient, all courtesy goes out the door if you hold up the taco line. Lol One of my

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  • Healthy Colombian Coconut Rice with Salmon & Salad

    Tonight’s dinner was inspired by my recent trip to Colombia. After spending a few days in Cali, I headed to San Andres Island where I had the most flavorful rice I’ve ever tasted – arroz con coco! It’s both sweet and savory. In some dishes, coconut rice is so sweet it’s like a dessert, and in

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    Sweet Potato Risotto

    It’s no secret that one of my favorite foods is sweet potato. It’s up there with rice and bread for me – I just have to have it (in some way) in my diet.  On a recent flight from Nigeria to the States, I was served a creamy rice dish that got me craving risotto…

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    Chicken Pasta Low-Carb Meal Prep

    Now, more than ever, I’ve been racking up the frequent flyer miles, working with brands and other influencers on various food projects.  While I’m grateful for the opportunities, I cannot deny that a part of me misses my weekly routine of gym, meal prep and laundry.  There’s nothing quite like working out in your home gym and

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    Protein in Bulk – Beef & Chicken Meal Prep

    With all of the writing I’ve been doing for my upcoming book on meal prep and meal prep recipes, I wanted to do a deeper dive on an article I wrote a while back on cooking chicken in bulk and having variety.  Besides over cooking the protein, I often hear complaints about the lack of variety.

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    Sweet Potato & Chicken Patties

    Continuing with my recent article on avoiding food waste – in honor of Earth Day on April 22, 2017 – I wanted to share another way to use overly dry chicken breasts and leftover baked sweet potatoes or red potatoes. And that’s to create delicious patties that you can enjoy with mixed green salad or

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    4 Leftover Chicken Recipes

    On April 22 we will celebrate Earth Day, and millions of people across the globe will engage in activities that “celebrate” and appreciate our planet.  I want to touch on a topic that is often overlooked (in many parts of the world), food waste. In the US alone, it is estimated that we throw away about

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  • Healthy Spanish Rice

    If you’ve never had homemade Spanish rice before, then you need to add it to your list of things to try right away.  You need this kind of food in your life.  Growing up in Texas, I’ve met a lot of people who have decadent family recipes for Spanish rice and their version is always

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  • 15-Minute Pineapple Pepper Chicken

    Here’s a quick and easy chicken recipe with pineapple glaze – one of my favorites for meal prep, family dinner or Friday night chill-axing at the crib (and for those unfamiliar with the term chillaxing, it means chilling and relaxing at the same time; you’re essentially relaxing to the absolute max). I made this recipe

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  • Spiced Chicken Thigh Meal Prep

    One of my favorite recipes for cooking chicken in bulk, but this time using flavorful chicken thighs.  Since chicken thighs are not as lean as chicken breasts, it’s important to purchase skinless thighs and trim large, visible pieces of fat in order to reduce the amount of fat in your diet.

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  • 15-minute Shirataki Shrimp Stir-fry

    I’ve been experimenting a lot in the kitchen recently to prepare for my upcoming book. Not everything I make is going to make the final cut to go to print but it doesn’t mean it’s not worthy of a little link “love.” Here’s a recipe I made with a calorie-conscious date-night in mind. Check out

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    Simple Moroccan Lamb Burgers

    One of the most important aspects of any healthy eating journey is variety – it keeps us all sane and satisfied.  I draw a lot of inspiration from various cuisines around the world.  It’s not as complicated as you may think – it’s just a matter of pairing different spices and herbs together, and when

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    4 Easy, Cold Lunch Ideas

    I’m following up on a FAQ – “What are some lunch meals you can enjoy that don’t have to be reheated?” Here are four easy lunch ideas to help inspire your next meal prep! This is a continuation of the 5 cold lunch mash-up that I did last year. When it comes to eating food cold

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    15-minute Butter Chicken Meal Prep

    The first time I had butter chicken I was in Washington, DC at my friend’s parents’ house. I was thrown off a bit by the name because I actually imagined chicken covered in butter…which actually doesn’t sound too bad. But I soon learned that it was better than I could have ever imagined.  And it introduced

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    Keto Bison Meatballs

    This recipe is tasty. Nuff said. Here’s a “meat lovers” spaghetti meatball recipe that is ketogenic friendly with some spice to keep your palette guessing. &nnbsp;

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    Healthy Red Beans & Cauliflower Couscous

    One of my favorite soul food dishes is red beans & rice.  I have to say that my aunt makes some of the best I’ve ever had (and I think you would think the same if you tasted her recipe).  Unfortunately, the dish is loaded with a lot of saturated fat and simple carbohydrates so it

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  • Low-Carb Shepherd’s Pie

    This is a remixed version of an older Sweet Potato Shepherd’s Pie recipe.  Following a lower carbohydrate diet doesn’t necessarily mean you hav eto give up the food you enjoy; rather, you just need to be more creative and thoughtful when it comes to preparing them.  Here, I’ve swapped potatoes with cauliflower and removed the black beans

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    Low-Carb Cajun Jambalaya (One-Skillet Recipe)

    Growing up in the south, and having parents from Louisiana and South Carolina, it’s safe to say that I’ve had my fair share of good comfort food.  I look forward to my mother’s gumbo EVERY Christmas – just the thought of cajun spices, savory broth and seafood with spicy sausage just makes my mouth water.  I

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    30-minute Low-Carb Stuffed Zucchini Boats

    Here’s a recipe that was inspired by my recent trip to Israel.  I don’t think the recipe had an exact name but it was merely zucchini that had been hollowed out, then stuffed with veggies and rice that were wrapped in a grape leaf.  Then the zucchini was dropped in a pot of broth with tomatoes and

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    Southern-inspired Sweet Potato & Corn Muffins

    Just in time for the holidays! Here’s a delicious, Southern-inspired comfort food treat for your family get-together or your weekly meal prep.  Keep in mind that some of the ingredients below are optional – that’s just me trying to add a little something “extra” for the holiday.  With that in mind, make this recipe your

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