Audrey Gets Healthy

03/23/2025

Big Mac Salad

Ingredients:
4.5 ounces lean cooked 95-97% ground beef (3/4 lean)
1/4 cup 2% shredded cheddar cheese (1/4 lean)
2 1/2 cups lettuce, shredded (2 1/2 greens)
1/4 cup tomatoes, chopped (1/2 green)
2 dil pickle spears, chopped (1 snack)
2 tbsp lite wish-bone Thousand Island Dressing (1 healthy fat)
2 tbsp chopped red onion (2 condiments)

Combine all ingredients in a bowl. Enjoy!

Makes 1 serving
with 1 lean, 3 greens, 2 condiments, 1 healthy fat and 1 snack

03/17/2025

When I learned that as we lose fat it is eliminated from the body through sweat, 💦urine and water💧, I was quite surprised. I thought it was when we pooped💩

03/14/2025

It’s Pi Day❣️Here’s a Healthy “Pi”zza to make a favorite.

Chicken Alfredo and Spinach "Pi zza"
Yield: 1 Serving

Per serving:
1 Lean
3 Greens
2 Condiments
1 Healthy Fat

Ingredients:
Crust:
1 cup or 100 grams grated raw cauliflower
1/4 cup egg beaters
1/4 cup Reduced Fat 2% Mozzarella cheese

Toppings:
2.25 oz chicken, cooked and chopped
1/4 cup Reduced Fat 2% Mozzarella Cheese
1/2 cup spinach, cooked, drained, and chopped
2 tbsp reduced-fat feta cheese

Alfredo Sauce:
2 Light Garlic and Herb Cheese Wedges
2 tbsp unsweetened almond milk
1 tbsp Reduced Fat Parmesan, grated
1/4 tsp Molly McButter

Directions:
Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg beaters, and 1/4 cup cheese until mixed completely. Spoon mixture on prepared pan with parchment paper. Use the back of a spoon to thin out the mixture and form a circle about the size of a dinner plate without the rim. Bake for 30 minutes. Flip the crust over and bake an additional 10 minutes. Oven times may vary. Set aside.

Prepare Alfredo sauce by combining all ingredients for the sauce in a very small saucepan over medium-low heat. Bring to a boil and stir constantly until sauce is bubbly and thickened. Remove from heat and stir in chicken. Set aside. Top the crust with cooked spinach. Then spread chicken mixture over the spinach. Top with 1/4 cup mozzarella and sprinkle feta cheese on top. Broil until cheese is melted. ENJOY!

02/22/2025

01/30/2025

Deb, here’s an article about Lauren, Barb’s daughter.

This HBCU Grad is Possibly the Youngest Black Female Owner of a McDonald's Franchise.Lauren Copeland Mitchell at 35 years old is possibly the youngest Black female owner of a McDonald's franchise in the country. Her restaurant is located in Cincinnati, Ohio, and is one of the top-performing locations in that area.Lauren, who became an owner and operation in November 2022, is a graduate of Howard University, an HBCU in Washington, DC. She graduated in 2009 with a Bachelor's degree in Chemical Engineering and finished with a 3.83 GPA.

01/30/2025

Sour Cream Beef Bake
Makes 6 servings

Per serving
1 Lean
3 Green
2 Condiments

5 cups cauliflower rice
15 ounces cooked 85-94% lean ground beef
2 Cups Rao's marinara sauce
1/2 Cup sour cream
1 1/2 Cup 1% cottage cheese
2 Cups reduced fat shredded cheese
1/2 Cup green onion
1/2 Teaspoon salt
1 Teaspoon pepper

Preheat oven to 350.
Place the cauliflower rice in a 2.5-quart baking dish. Microwave 4-5 minutes or until tender but not mushy.
After cooking, set aside (leave in the casserole dish).
In a large skillet or pot, cook the ground beef over medium-high heat until browned, 7-10 minutes.
Drain and stir in the tomato sauce, salt, and pepper.
In a mixing bowl, stir together the cottage cheese and sour cream. Mix in the sliced green onions.
Pour the sour cream mixture into the cauliflower rice (that’s in the casserole dish) and mix well.
Pour half of the beef mixture over the cauliflower rice mixture.
Spread with the back of a spoon to even. Top with 1 cup of the cheddar cheese.
Repeat with the remaining beef mixture and cheese, ending with the cheese.
Bake at 350 for 20 minutes.

01/29/2025

Let’s continue our “Health” journey. It pays dividends🥗🍗🏃🏾‍♀️❤️

01/25/2025

Crockpot Creamy Taco Soup

Makes 6 servings

INGREDIENTS
32 oz 95% or leaner ground turkey
4.5 oz reduced fat fat (3-6g fat per serving) cream cheese
4 oz 2% Greek yogurt
1 28 oz c of diced tomatoes
6 oz red bell pepper, diced
1 10 oz can Rotel Diced Tomatoes & Green Chiles
1 T taco seasoning
½ t ground pepper
½ t dried oregano
4 c low sodium chicken broth

Toppings:
1-2 T fresh cilantro
6 oz low fat (1.5 g fat per serving) cheddar cheese, shredded
1½ avocados, divided into 6 shares and sliced
Lime wedges

DIRECTIONS
Brown ground meat until cooked through.
While meat is browning, place cream cheese, tomatoes, and seasonings into crockpot.
Drain any grease off meat and add meat to crockpot. Stir to combine.
Pour broth into crockpot, stir.
Cook on low 4 hours or high for 2 hours.
Add Greek yogurt last, allow to heat through, and serve with fresh cilantro to taste, 1oz shredded cheese and ¼ sliced avocado.

01/15/2025

It’s a new year. Maybe you didn’t get as healthy as you would have liked to be last year. Well, let’s thrive in 2025. Just don’t quit trying.

01/02/2025

The New Year 2025 has begun. It’s time to check in and set our health goals. The photo shows then, December 2022 (238 lbs) to Now, December 2024 (155 lbs). Let’s do this‼️

12/30/2024

Italian Ground Beef Squash Casserole

Yield:
1 Serving

Per serving:
1 Lean
3 Green
2 Condiments

Ingredients:

2.50 oz cooked 93% lean ground beef or ground turkey
1/3 cup 2% reduced-fat mozzarella cheese, shredded
1/4 cup 1% cottage cheese
1/4 cup tomato puree, canned
1/2 cup sliced zucchini
1/2 cup sliced yellow squash
1/8 tsp garlic powder
1/8 tsp salt
1/2 tsp basil
1 tsp reduced fat parmesan cheese

Directions:

Preheat oven to 350°. Spray casserole dish with pam and set aside.
Combine tomato puree, garlic powder, salt, basil, and oregano until well blended
Pour tomato sauce over ground meat and stir until combined.

Layer zucchini and yellow squash at the bottom of the casserole dish
Pour ground beef mixture over squash
Spread cottage cheese over the meat mixture and then sprinkle mozzarella cheese over the top
Sprinkle parmesan cheese over the top
Bake for 25 minutes

10/25/2024

It’s done. Please exercise your right to vote.