Healthy Eating 4 U

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Short on time? Keep these in the fridge to make a quick and healthy meal in no time! Add it to a salad, pasta dish, mak...
12/08/2025

Short on time? Keep these in the fridge to make a quick and healthy meal in no time! Add it to a salad, pasta dish, make fajitas … all in a few minutes!

Stuffed acorn squash Ingredients:For the squash:    •    3 medium acorn squashes, halved and seeded    •    2 tablespoon...
11/04/2025

Stuffed acorn squash
Ingredients:
For the squash:
    •    3 medium acorn squashes, halved and seeded
    •    2 tablespoons olive oil (plus extra for brushing)
    •    Salt and pepper, to taste
For the filling:
    •    1 cup dry quinoa (rinsed)
    •    2 cups low-sodium vegetable broth
    •    2 cups cremini mushrooms, chopped
    •    ½ cup dried cranberries (unsweetened, check label)
    •    1 medium apple, peeled & diced
    •    2 stalks celery, diced
    •    1 teaspoon dried sage
    •    1 teaspoon dried thyme
    •    ½ teaspoon cinnamon
    •    Pinch of nutmeg
    •    Salt & pepper to taste
    •    2 tablespoons pure maple syrup
HOW TO MAKE IT:
    1    Roast the squash. Preheat oven to 400°F. Brush the squash halves with olive oil, sprinkle with salt & pepper, then place cut side down on a baking sheet. Roast until tender, about 25–30 minutes.
    2    Cook quinoa. Meanwhile, simmer quinoa in the vegetable broth until fluffy and the liquid is absorbed (about 15 minutes).
    3    Make the filling. In a skillet over medium heat, sauté mushrooms, celery, and apple until soft. Add cranberries, spices, maple syrup, and cooked quinoa. Stir gently to combine, and season to taste.
    4    Stuff the squash. Turn the roasted squash cut side up. Spoon the filling into each half, pressing gently so it “mounds.” Return to the oven for another 10 minutes to warm through.
    5    Serve & enjoy. Let squash cool slightly before serving so flavors meld.

In November we wear blue for diabetes awareness.
11/03/2025

In November we wear blue for diabetes awareness.

November we wear blue for diabetes awareness!
11/03/2025

November we wear blue for diabetes awareness!

Have you tried these yet? 100% whole grain and 8g protein per serving for 130kcals! If you are going to snack, make it c...
10/30/2025

Have you tried these yet? 100% whole grain and 8g protein per serving for 130kcals! If you are going to snack, make it count!

You can get plenty of protein from plants!
09/25/2025

You can get plenty of protein from plants!

Looking for a way to up your protein…. Have you tried these yet?
09/15/2025

Looking for a way to up your protein…. Have you tried these yet?

One-Pot Hero Macaroni Taco SkilletWhy it works    •    One pot = easy cleanup     •    Fun Tex-Mex twist on pasta    •  ...
09/10/2025

One-Pot Hero Macaroni Taco Skillet
Why it works
    •    One pot = easy cleanup
    •    Fun Tex-Mex twist on pasta
    •    Balanced: protein from turkey, fiber from Hero pasta, veggies for nutrients
    •    Great for meal prep

Ingredients (4 servings)
    •    8 oz box of Hero brand macaroni
    •    1 lb ground turkey or chicken
    •    1 tbsp olive oil
    •    1 small onion, diced
    •    1 red bell pepper, diced
    •    1 packet taco seasoning (low-sodium)
    •    1 can (14 oz) diced tomatoes with green chilies
    •    2 cup chicken broth
    •    ½ cup shredded cheddar cheese (or dairy-free alternative)
    •    Optional toppings: avocado, salsa, cilantro, Greek yogurt

Instructions
    1    Heat olive oil in a large skillet. Sauté onion and bell pepper until soft.
    2    Add ground turkey, cooking until browned. Stir in taco seasoning.
    3    Pour in diced tomatoes and broth. Stir in Hero macaroni.
    4    Simmer ~15 minutes until pasta is tender and liquid reduced.
    5    Sprinkle with cheddar, cover until melted.
    6    Serve with jalapeños, avocado, salsa, or Greek yogurt on top.

BLT Lettuce Wraps        •    Fast & portable for on the go eating!    •    ~230 kcal per 2 wraps    •    16g protein, 6...
09/02/2025

BLT Lettuce Wraps

    
    •    Fast & portable for on the go eating!
    •    ~230 kcal per 2 wraps
    •    16g protein, 6g net carbs
    •    Tastes indulgent but keeps carbs low.

Ingredients (makes 4 wraps / 2 servings)
    •    8 large romaine or butter lettuce leaves
    •    4 slices cooked turkey bacon (or regular if preferred)
    •    1 medium tomato, sliced
    •    ½ avocado, sliced
    •    2 tbsp mayonnaise or Greek yogurt
    •    Salt & pepper to taste

Instructions
    1    Wash and pat dry lettuce leaves.
    2    Spread mayo or Greek yogurt on each leaf.
    3    Layer bacon, tomato, and avocado slices.
    4    Season lightly with salt & pepper.
    5    Roll up into wraps and enjoy immediately.

Macros (per serving, 2 wraps)
    •    Calories: ~230
    •    Protein: 16g
    •    Net Carbs: 6g
    •    Fat: 15g
    •    Fiber: 5g

Happy Labor Day! Ingredients (4 servings)    •    1 lb lean ground beef, turkey, or chicken    •    1 tbsp olive oil    ...
09/01/2025

Happy Labor Day!

Ingredients (4 servings)
    •    1 lb lean ground beef, turkey, or chicken
    •    1 tbsp olive oil
    •    1 tsp garlic powder
    •    1 tsp smoked paprika
    •    Salt & pepper to taste
    •    4 cups chopped romaine or iceberg lettuce
    •    1 cup cherry tomatoes, halved
    •    ½ cup pickles, sliced
    •    ½ cup shredded cheddar cheese (or dairy-free)
    •    ¼ cup diced onions (grilled or raw)
    •    Optional: avocado slices, mustard, or sugar-free ketchup

Instructions
    1    Form ground meat into 4 patties, season with garlic powder, paprika, salt, and pepper. Grill or pan-cook until done.
    2    In large bowls, add lettuce as the base.
    3    Top with a burger patty, cherry tomatoes, pickles, cheese, and onions.
    4    Drizzle with mustard or sugar-free ketchup. Optional: add avocado for healthy fats.

Macros (per serving)
    •    Calories: ~350
    •    Protein: 30g
    •    Net Carbs: 9g
    •    Fat: 20g
    •    Fiber: 4g

Looking for an easy nutritious dinner? 1 package of imitation crab meat chopped up1-2T Shiracha sauce ( depending on th...
08/27/2025

Looking for an easy nutritious dinner?

1 package of imitation crab meat chopped up
1-2T Shiracha sauce ( depending on the taste)
1english cucumber - scoop out the seeds and cut in small pieces
1C cooked rice with 1T chili crunch sauce ( air fry rice with sauce for about 10 minutes)
2T liquid aminos
2T seasoned rice vinegar
1c shelled edamame
1/2 c shredded carrots
1 avocado cut in cubes
2T sesame seeds or furikake seasoning

Mix all together and enjoy!

Ingredients (4 servings)    •    2 cups broccoli florets    •    2 cups cauliflower florets    •    2 tbsp olive oil    ...
08/26/2025

Ingredients (4 servings)
    •    2 cups broccoli florets
    •    2 cups cauliflower florets
    •    2 tbsp olive oil
    •    ½ tsp smoked paprika
    •    Salt & pepper to taste
Dressing:
    •    2 tbsp tahini
    •    1 tbsp lemon juice
    •    1 garlic clove, minced
    •    2 tbsp water (to thin)
    •    Pinch of salt

Instructions
    1    Preheat oven to 425°F (220°C).
    2    Toss broccoli and cauliflower with olive oil, paprika, salt, and pepper. Roast for 20–25 minutes until golden.
    3    In a small bowl, whisk tahini, lemon juice, garlic, water, and salt into a smooth dressing.
    4    Drizzle dressing over roasted veggies and serve warm or chilled.

Macros (per serving)
    •    Calories: ~140
    •    Protein: 5g
    •    Net Carbs: 6g
    •    Fat: 10g
    •    Fiber: 5g

Address

4801 S University Drive #228
Davie, FL
33328

Telephone

+19549470027

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