Recipes, tips & techniques

Simple Spicy Salmon Burgers

Course: Main Dish  Prep Time: 10 minutes  Cook Time: 10 minutes  Total Time: 20 minutes  Servings: 6 burgers Ingredients 3 2.5 oz packets salmon such as Starkist or Chicken of the Sea3 whole eggs1 cup whole wheat bread...

Shrimp Stuffed Avocado

Course: Main Dish  Cuisine: Seafood  Prep Time: 10 minutes  Total Time: 10 minutes  Servings: 2 servings Ingredients 8 oz cooked shrimp peeled and deveined1 large avocado1/2 cup chopped bell...

Savory Vegetable Pancakes

This is one of my favorite recipes. It's a loose interpretation of the traditional Japanese Vegetable Pancake (okonomiyaki). I omit the sweet sauce that usually accompanies the pancake, to cut back on added sugars. This makes a great meal or snack. They freeze well...

Sam’s Energy Balls

This recipe is a great snack to take on the go. Think of it as a replacement for a store-bought energy or granola bar. Unlike most commercial bars, these balls have balanced carbohydrate to protein ratio. This means you won't be hungry 15 minutes later because the...

Buffalo Cauliflower

This recipe is best cooked in the air fryer. Alternatively, you can also cook in a conventional oven. Prep Time: 5 minutes  Cook Time: 15 minutes: Total Time: 20 minutes  Servings: 3 Ingredients 1 lb. raw cauliflower (1 small head)...

Crockpot/Instant Pot Chili

Photo courtesy Healthy Steps Nutrition You can make this recipe using either a crock pot (takes either 4 hours at high or 8 hours on low) or an Instant Pot (18 minutes at high pressure). Prep Time: 15 minutes  Cook Time: Crockpot takes 4 -8 hours; Instant...

Chia Pudding Parfait

Servings: 2 Ingredients 3 tbsp chia seed1 cup coconut milk1/2 tsp. vanilla extract1/2 cup berries1/8 tsp. cinnamon Instructions In a medium bowl, whisk together chia seeds, milk, vanilla, cinnamon, and cocoa powder...

Pecan Crusted Chicken

Prep Time: 10 minutes  Cook Time: 45 minutes  Total Time: 55 minutes  Servings: 6 servings Ingredients 2 pounds organic chicken breasts1/2 cup spicy brown mustard2 tbsp organic honey1 cup pecans...

Egg Roll in a Bowl

Photo from Healthy Steps Nutrition The great thing about this recipe is there is no prep work in chopping vegetables, and there are only three ingredients. It's a great option for a busy work night. Pair with brown rice or your starch of choice. Cook Time: 15 minutes ...

Egg Muffins

Photo by Healthy Steps Nutrition Meal prep these egg muffins on the weekend for breakfast and snack options throughout the week. These are a great alternative to hard boiled eggs, if you have picky eaters who prefer to have their eggs "scrambled". Course: Breakfast or...

Meatloaf Muffins

Photo by Denise Marrese Tested and loved by our Grey Coast CrossFit athletes! This recipe is delicious, easy to make, and a great staple to have on hand in the fridge or freezer. For a meal, have two meatloaf muffins. For a snack, have one. Adults and kids will enjoy...

Tips for Eating at Parties

How can you enjoy yourself at parties and social gatherings while still maintaining healthy eating habits? Here are a few tips: Scan the food table and come up with a plan before serving yourself. Look through the items and try to use the "plate method". Load up on...

Steam Sauteing

Looking for ways to get more veggies in your diet? There are lots of cooking techniques that can be used to create tasty vegetable dishes. You can make a salad, cut up crudite, oven roast, steam, boil, etc. Today, I wanted to share one of my favorite ways of cooking...