Jessica G Callear- Health Coach

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Jessica G Callear- Health Coach

This page is all about living a healthier lifestyle filled with yummy recipes!

11/12/2025

Buffalo Loaded Sweet Potato Fries

I’m back with another super quick but really good weeknight recipe/idea!

Now I saved time using frozen sweet potato waffle fries (but feel free to make your own, I was just keeping this easy).

Ingredients:
1.5lb thin sliced chicken breasts
1/4c plain greek yogurt (used one with a little fat)
1c wing sauce (I used a low calorie medium flavor)
1 tablespoon grated garlic
5oz blue cheese crumbles
3 stalks celery; chopped small
2 carrots; chopped small
1 bell pepper; chopped small
1 small red onion; chopped finely
1 bag Sweet potato fries; make the servings you need

Directions:
1. Pre-heat oven to 400 degrees. In a large bowl, mix together the yogurt, wing sauce and garlic until smooth. Put the chicken in and mix well (I used gloves hands to really coat it well).
2. In a small, sprayed baking dish. Layer the chicken evenly, pour the excess dressing over top. Bake for about 40-45 minutes or until chicken shreds easily (cooked to 165 degrees).
3. While chicken is cooking, cook the sweet potato fries according to the package directions.
4. In a medium mixing bowl, mix together the blue cheese crumbles and all of the veggies. Stir well and refrigerate until ready to eat.
5. Once chicken is cooked; shred it in the dish. Then assemble the bowls. Start with a layer of sweet potatoes fries, then top with chicken and finish by topping with the veggies/blue cheese topping.
6. Enjoy!

Www.jessicacallear.com

11/05/2025

Easy Fall Salad

This has become one of our weekly staples during racing and soccer season. I can literally have it made in no time and it is so good! My co-workers asked for me to please share it as they were watching me eat it at lunch!
The other thing I love about this meal is that it takes advantage of pre-cut veggies. Eating well doesn’t have to be hard, use some of these short cuts to help get healthier meals on your table quickly and with little work.

*use my trick for keeping the apples from getting brown

Ingredients (makes 4 salads):
1- family size sweet kale chopped salad kit
4oz crumbled blue cheese
2-3 apples (I used gala), diced
1-2 lemons
Cooked chicken

Directions:
1. In a medium bowl, squeeze the juice of 1-2 lemons. Add the diced apples and stir well. Fill with cold water to cover all apples. Let sit for 5 minutes.
2. Assemble salads. Divide salad kits among 4 big bowls. Top with 1oz of blue cheese, top with cooked chicken, then drain the apples and add them to the salads.
3. Enjoy!

Www.jessicacallear.com

10/29/2025

I’m back!! Or at least I am going to try to be more often…..

I stopped posting as much because I stopped making recipes or let me say I just didn’t feel like taking the time to measure and record everything to publish a recipe. But as I am always making different things and spend all my days talking to people about how to create healthy meals I realize that I don’t need to be sharing exact recipes.. even though I will try to add those in. I just need to be sharing ideas so you can create new meals that work for you!

So in spirit of that new theme here is the first of my favorite fall go to meals. Best part of this is that it is a sheet pan meal, which means only one pan to clean and it’s quick and easy……and stay tuned for the many varieties of this dinner I will be sharing. Once you find a pattern you’ll see how you can create a bunch of different dinners from the same “recipe.”

Sheet Pan Winter Squash and Sausage

Ingredients:
Winter squash of choice (I used a delicata, acorn and carnival), cleaned and cut into bit sized pieces
Mushrooms; halved
Onions; quartered
Asparagus
Chicken sausage (used a chicken feta one) can cut in half or into bite sized pieces
Garlic; minced
Goat cheese
Olive oil or avocado oil
Seasoning of choice

Directions:
1. Preheat oven to 400 degrees. Spray a large baking sheet with cooking spray.
2. Mix together all of the veggies, garlic, olive oil and seasoning. Mix well to combine.
3. Pour veggies on the baking sheet and spread out evenly. Place sausages on top.
4. Bake until veggies are soft and sausage is cooked to temperature. Mixing 1-2 times during the baking time. This usually takes about 40-45 min.
5. Serve the roasted veggies and sausage topped with goat cheese.

*how to make this your own- use any veggies you like

Www.jessicacallear.com

05/27/2025

Pesto Crispy Rice Salad

Here is a quick and easy but really tasty change for your usual dinner salads. I had been seeing an Asian style crispy salad pop up but I had everything to try it more Italian style so I made it a few weeks back but something was missing so I tweaked some things and this is super good! Now I used a pre-made dressing because this is all about eating good food that doesn’t take a million ingredients or time . Feel free to use homemade dressing or any pre-made one you like. This is also a great way to use up left over rice.
Give it a try for a quick dinner!

Recipe available at: www.jessicacallear.com

05/14/2025

PB chocolate chip oatmeal energy bars

I’m always looking for snacks to take to Arlo’s races and to have around for the kids to snack on. This time I was thinking of a baked energy bar and this one didn’t disappoint. It did take a littler tweaking to get it right but I finally got Arlo’s and my nephews approval! They were my taste testers for this one. They said they taste like a baked overnight oats.

Give these a try to take along for trips, sporting events or just good ol’ snacking at the house.

Recipe available on: www.jessicacallear.com

05/07/2025

Thai Slaw Salad

Spring is under way! We tend to do a lot more salads this time of year but the typical salad gets boring to me quickly and is also one of the most common complaints I get from patients. So here is a super quick and tasty salad! The recipe is for the salad alone and I added chicken to round it out but feel free to add any protein you like or use it as a side for your favorite protein.

Recipe available at: www.jessicacallear.com

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