Herbal One Milton

09/27/2025

Sheet Pan Cheeseburger Quesadilla
Serves 8
1 serving = 2 starch, 1 dairy, 1 protein, 1 condiment

Ingredients:
8 large tortillas
2 lbs lean ground beef, raw measurement
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 cup onion diced
30g dill chips, diced (3 calories, 220 mg sodium per 30g)
8 oz cheese, shredded
1/2 cup Heinz Burger Sauce (40 calories, 115mg sodium per 1 tbsp)

Directions:
Preheat oven to 425°F. Spray pan with non-fat cooking spray. Brown ground beef. Season beef with garlic and onion powder (to preference). Add pickles and diced onion and saute until onion is translucent. Place 6 tortillas around the edges of the pan. Transfer meat mixture and cover evenly over the tortillas. Top with cheese and drizzle with burger sauce. Place the last two tortillas on top and fold the overhanging tortillas towards the middle. Place the bottom of a sheet pan on top (to hold tortillas in place) and bake for 20 mins. Cool slightly before cutting. Divide into 8 equal portions.

Optional - Add shredded lettuce and diced tomato.

09/25/2025

No magic wand.
No perfect timing.
No easy fix.
Just you.
Tired, maybe.
Doubting, probably.
And in that moment, a choice:
Stay where it’s comfortable…
Or grow into the person you know you’re meant to be.
Because the only person coming to save you…
…is the one choosing growth over comfort.

📅 When you plan your meals
🏋️ When you prioritize self-care
🛌 When you choose rest over scrolling
🚫 When you say no to what doesn’t align with your goals

You're not just losing weight.
You're gaining strength.
You're gaining discipline.
You're gaining self-respect.
You are the hero you've been waiting for.
Stop waiting.
Start growing. 🌱🔥

💬 Ready to take the first step?
Book a free consultation and let's do this together.

09/23/2025

Pumpkin Tarts
Makes 30 tarts
1 tart = 1 one choice

Ingredients:
2 eggs
1/3 cup Brown Sugar Swerve (calorie-free sweetener)
1 cup unsweetened vanilla almond milk
796 ml canned pure pumpkin
1 tsp pumpkin pie spice
30 tart shells
whipped topping (optional)
cinnamon, as garnish (optional)

Directions:
In a large bowl, beat the eggs with a whisk. Add the remaining ingredients and stir until evenly mixed. Arrange tart shells on a cookie sheet, you might need two. Spoon the pumpkin filling into each tart shell (approximately 2 tbsp per shell). Bake at 375F for about 30 minutes or until crust starts to golden. Let cool and dollop whipped topping onto each with a sprinkle of cinnamon. OR, freeze them once cooled {in an airtight container} and take them out to enjoy as needed.

09/20/2025

🍫 Chocolate Zucchini Oatmeal 🥣

Serves 1 | 🌾 1 starch | 🥒 1 veggie | 🍌 1 fruit | 🫙 1 condiment | 🧈 1 fat

Ingredients:
🥣 1 packet Quaker Protein Oatmeal (100 cal, 17g carbs, 6g protein)
💧 1/3 cup water
🥒 1/2 zucchini, grated and strained
🧈 2 tbsp chia seeds
🍌 1/2 banana, mashed
🍫 1/2 tbsp cocoa powder
🍯 1 tsp Brown Sugar Swerve (calorie-free)
🍪 1/2 tbsp chocolate chips, for garnish

Directions:

1. In a microwave-safe bowl, combine:

* Oatmeal
* Water
* Grated, strained zucchini
* 2 tbsp chia seeds
* Mashed banana
* Cocoa powder
* Brown Sugar Swerve

2. Stir until well combined.

3. Microwave according to oatmeal package instructions (about 1.5 minutes).

4. Remove, stir again, and top with chocolate chips.

5. Enjoy!

⏱️ Quick, nourishing, and secretly packed with fiber!

09/19/2025

"Meal Prep is the NEW fast food."

Herbal One Meal Prep Success Guide:

Plan your meals one week in advance and create a shopping list to ensure that you only need to make one trip to the grocery store. Many grocery chains offer online shopping for pick up or delivery to help you save time.

Wash/chop/measure your foods when you get home from grocery shopping for grab-and-go convenience. If you have to pull out measuring tools every time that you eat you are more likely to start eyeballing portions. Also, when healthy foods are accessible and ready to eat you are more likely to reach for them.

Double or triple batch your family's favorite recipes and stock your freezer. This will ensure that you always have a variety of healthy meals ready and you are less likely to order out when your schedule is really busy.

Invest in time-saving cookware such as a crockpot, pressure-cooker, microwaveable stack-cooker etc. We also recommend stocking up on quality containers to store your food.

Finally, we suggest making meal prep FUN! Invite a friend or family member to join you, swap recipes, or exchange meals. You can turn your meal prep into a social opportunity or you can enjoy alone time and listen to your favorite podcast or playlist while you prep.

09/17/2025

Want to know exactly what you're getting in each meal? When in doubt, read the Nutrition Facts Label!
In Canada, every food label must have Nutritional Facts with a breakdown of nutritional content as part of its label.

FYI:
👉🏼 1 Fat gram = 9 calories
👉🏼 1 Carbohydrate gram = 4 calories
👉🏼 1 Protein gram = 4 calories

For even more insight, and answers to your weight loss questions, visit Herbal One Milton at 44 Main St East, Unit 8, during our regular business hours. No appointment necessary!

09/17/2025

Spicy Shrimp and Peppers

1 lb. shrimp, peeled
4 garlic cloves, minced
1 green onion, chopped
3 tbsp fresh parsley, chopped
3 tbsp lemon juice
1 tbsp fresh basil
1/2 tsp cayenne pepper
1 red pepper, sliced
2 tsp olive oil

Marinade shrimp in garlic, onion, parsley, lemon juice, basil, pepper and cayenne pepper for 30 minutes. Meanwhile in a large non-stick skillet, sauté red pepper in oil until tender, but still crisp. Add shrimp and marinade, cook for 4 minutes.

Serves 4
One Serving = 1 Protein, 1/4 Vegetable, 1/2 Fat

09/16/2025

09/12/2025

Ramekin Apple Crisp
Serves 4
1 Serving = 1 fruit, 1 starch

Ingredients:
Filling
4 cups apples, cored/peeled and diced
1 cup water
2 tbsp Brown Sugar Swerve
1 tbsp Apple Pie Spice
1 tsp corn starch

Topping
1 cup Quaker Harvest Crunch Apple Crumble granola (less than 120 calories, 20g carbs per 1/4 cup), divided.

Directions:
Preheat oven to 350F. Add water, Brown Sugar Swerve, apple pie spice, and cornstarch to saucepan and bring to a boil while stirring. Add diced apple. Turn down heat and simmer for 10 minutes. Stirring frequently. Divide apple filling into 4 ramekins. Top each with 1/4 cup granola. Bake for 30 minutes. Allow to cool for a few minutes.

Optional - Top each serving with 1/2 cup frozen yogurt or ice cream (less than 120 calories per 1/2 cup). Count as 1 one choice, 1 fruit, 1 starch.

09/10/2025

The only impossible journey is the one you never begin."

Sept has arrived. There's a chill in the air, and the kids have gone back to school.

This is what you were waiting for - the highly anticipated season of structure and routine accompanied by a sudden wave of motivation to eat healthy and exercise.

Or so you thought....

As we welcome the arrival of fall routines, many assume that motivation will be there to greet us. However, it's usually our same, tired excuses that are there waiting for us, urging us to procrastinate just a little longer.
⁠
Are you putting off making lifestyle changes until you can commit 100%?

Are you stuck in a cycle of resolving to improve your health only to break those promises?
⁠
Are you waiting because you are worried that you will make mistakes?⁠
⁠
⚠️ If you are expecting perfection, then you are setting yourself up for failure.

✅️ Following healthy habits MOST of the time and not falling prey to the “all or nothing” mentality will help you move towards your goal.⁠

Whether you are just getting started on your weight loss journey or working on those last stubborn pounds, we can help!

09/10/2025

Did you know that a grande pumpkin spice latte from Starbucks contains 50g sugar? Here is our spin on this popular beverage.

Pumpkin Latte
Serves 1 = 1 dairy, 1 condiment

Ingredients:
1 cup skim or 1% milk
1 tbsp pumpkin puree
1 tbsp Stevia®
½ tbsp vanilla extract
¼ tsp pumpkin pie spice
¼ cup strong hot coffee
4 tbsp GayLea Coconut Whipped Cream

Directions:
Add milk, pumpkin puree, and Stevia® to a saucepan over medium heat. Heat until hot, but do not boil. Remove the saucepan from the heat and whisk in the vanilla, pumpkin pie spice, and the coffee. Top with 4 tbsp coconut whipped cream.

09/09/2025

🎃 Pumpkin is a good source of potassium, vitamin C, fiber, and antioxidants. 🎃

Pumpkin Pie Overnight Oats
Serves 4
1 Serving = 1 dairy, 1/2 veg, 1 starch

Ingredients:
2 cups plain Greek yogurt
2 cups canned pure pumpkin (not pumpkin pie mix)
1 cup rolled oats
1/4 cup Brown Sugar Swerve (calorie-free sweetener)
1 tsp pumpkin pie spice

Directions:
Layer 1/2 cup Greek Yogurt, 1/2 cup pumpkin, 1/4 cup oats, 1 tbsp Brown Sugar Swerve, and 1/4 tsp pumpkin pie spice in a mason jar and stir until combined. Cover and refrigerate for 8 hours (or overnight). Repeat to assemble remaining jars. Serve cold.

Optional - Top with 1/2 oz walnuts or pecans = 1 fat.