RECIPES

  • Spud-Za

    by Kelly Sanders
    Honoring Cravings Without CompromiseCravings aren’t mistakes — they’re messages. Your body isn’t asking for boxed pizza or delivery; it’s asking fo...
    Posted in Italian, Veggies

  • Hungarian Influenced Goulash

    by Kelly Sanders
    Hungarian Influenced Goulash Proof that I’m not trendy — I’m loyal.  This video of me making goulash dates back to 2014. I had just gotten back fro...
    Posted in Beef Stew, Goulash, Winter Recipes

  • Quick-Citrus White Fish

    by Kelly Sanders
    Quick-Citrus White Fish  This is one of my favorite year-round go-to recipes. It’s budget-friendly, beautiful on the plate, and only takes about 1...
    Posted in Fish, Pescitarian, Year Round Recipes

  • Candied Squash with Espresso Hazelnuts & Goat Cheese

    by Kelly Sanders
    You might think this is nuts but this candied squash is literally my new 'go-to' during ‘that time of the month’. YES, a squash is filling the voi...
    Posted in Veggies

  • Chicken Saag

    by Kelly Sanders
    Chicken Saag  You don’t have to eat cold salads in the winter to get your greens. Actually, I don’t recommend it; It’s already cold enough! Chicke...

  • Winter cod over french lentils, fennel, bacon & kale

    by Kelly Sanders
    https://www.youtube.com/watch?v=5uTAhnEV8TMHey ya'll!  BIG shout-out to this month's Nutrition Mastermind students, Liz, Thom, and Mary who took th...
    Posted in Fish, Winter Recipes

  • Squash-It

    by Kelly Sanders
    Eggs? Squash-IT! Meat? Squash-IT! Soup? Squash-IT! Let's talk about Squash! It's like vegetable candy packed with vitamins that goes with everyt...
    Posted in Veggies

  • Apple Overnight Oats

    by Kelly Sanders
    Back by popular demand; more overnight oats! When I need a break from  pumpkin oats, I swap out with these caramel apple oats; not a bad deal at al...
    Posted in Oats

  • Post-Workout Pasta

    by Kelly Sanders
    Post-Workout Pasta  Please don't hate me but I'm not the biggest pasta-person! I rather indulge in pizza or pastries when it comes to carbs but ...

  • Pumpkin Overnight Oats

    by Kelly Sanders
      Strictly for the sake of research, I ate this recipe daily throughout fall and I can confidently say it is a healthy and delicious way to celebr...
    Posted in Fall Recipes, Oats, Seasonal

  • Green Mediterranean Meatballs

    by Kelly Sanders
    When making lean meatballs, we NEED to incorporate moisture from outside sources. (That is, if we want it to taste good!). We can use onions, ve...
    Posted in Mediterranean, Pescitarian, Year Round Recipes

  • Mint Chocolate Chip Shake

    by Kelly Sanders
    I originally created this recipe because I had a POUNDING migraine and wanted something ice-cold and peppermint also helps. Snuck in some spinach...