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Food Fuels Growth

Helping people change their mindset and behaviors with an understanding of deep health so they can reach their fitness and nutrition goals.

05/14/2025

Eat the Rainbow for Better Health! 🌈

Did you know that the more colorful your plate, the healthier it is? Each color in vegetables represents different powerful nutrients your body loves:

Red (tomatoes, peppers) – Rich in lycopene for heart health.
Orange & Yellow (carrots, squash) – Packed with beta-carotene for your eyes and immune system.
Green (broccoli, spinach) – Full of chlorophyll, fiber, and vitamins for detox and energy.
Purple & Blue (eggplant, purple cabbage) – Loaded with antioxidants for brain and heart health.
White (cauliflower, garlic) – Boost immunity and fight inflammation!

Colorful veggies = a stronger, happier you.

03/20/2025

Mom Tip: you don’t always need to tell your kid every ingredient in their meal!

The kids are always so used to me making quesadillas. I make different kinds weekly.

Tonight I made tofu quesadillas with rainbow slaw and cheddar cheese.

I seasoned the tofu with taco seasoning.

Added my cooked Tofu into a quesadilla wrap with my slaw and cheese and cooked on both sides until golden brown.

Tofu- under $3
Cheddar under - $3
Whole Wheat Burrito Wrap under - $5
Rainbow slaw under - $3

For about $15 I made 5 quesadillas and the kids didn’t say “boo” about the tofu.

Small wins add up, small habits add up!

12/12/2024

Why I include beets in my diet, especially in the winter.

Beets are a hearty root vegetable perfect for winter time. They are high in vitamin C which is great for immune health during the germy months.

Beets are also also high in fiber, which helps regulate your digestive system.

Beets support heart health with the amount of potassium they have and they even contain nitrates that can help open blood vessels and improve blood flow.

They make a great side dish, here’s my recipe 👇🏻

Maple Roasted Beets

3 medium beets washed, peeled, and chopping

Place on a making sheet

Season with Italian seasoning, salt, pepper

Drizzle 2-3 tablespoons of organic maple syrup onto the beets

Cover with foil and bake at 400 degrees for about 40min or the beets are tender.

12/01/2024

Soup Season! 🍲

This ramen inspired soup hit the spot on a cold winter day.

Ingredients:

3 chicken sausage links
6 cloves of garlic
Fresh ginger
Sesame oil
Soy sauce
Vegetable bouillon
Tofu noodles
Bok choy
Green cabbage
Carrot

Getting Started:

First I added the sesame oil to a large pot and crushed my garlic and let it sit for a few minutes. I turned on the stove and let then oil get hot and garlic get slightly browned then I added in some grated ginger.

I took the chicken sausage out of its casing and when the oil was hot, I added in my chicken and frequently stirred it in to help break the chicken up and prevent from burning.

When the chicken got some color on it and was about half way through cooking, I added about 1 cup of chopped green cabbage into the pot and 1 large shredded carrot.

I mixed this all togethen and added 6 cups of water and my vegetable bouillon. I let this simmer for about 30 min.

Last, I rinsed my tofu noodles and added them to my soup along with my Bok Choy and a bit more oil and soy sauce. I turned off the heat and let the soup sit on the stove to cool and let all the flavors absorb into the noodles.

There were a few added ingredients so this list but it was really easy to make!

Perfect for the whole family.

11/30/2024

Spinach and artichoke casserole 🥘 ⬇️

This is a cozy winter meal, tasty, and heavy on those green vegetables 🥬

To start I sauteed 6 chicken breast with olive oil and as much garlic you can stand, basil, Italian seasoning, black pepper, and salt.

While the chicken was going, cooked farro in vegetable broth until fully cooked.

Chopped 2 cups of spinach and drained a can of chopped artichoke hearts. When the farro was done cooking, I added it into a casserole dish.

I chopped up the chicken and mixed it into the farro with all of the veggies and topped with Asiago cheese.

Once the cheese was melty it was done 😋

10/28/2024

Has your kid stopped eating the normal go-tos you always make?

Have you ever had a week where you just can’t stand to look at another piece of grilled chicken?

Just like adults, kids get bored of the same food over and over again.

I make a lot of lunch-able type lunches for the kids. It mixes it up from their favorite grilled chicken sandwiches, it allows us to talk about trying new things that day, and it makes it fun for the kids to be involved!

You can try things like:
✔️Protein
✔️Fruits
✔️ Veggies

Even a fun sweet treat can snag a spot!

Here are some items we’ve added into our lunch-ables:

✔️ grilled chicken
✔️ grilled turkey breast
✔️ hard boiled eggs
✔️berries or grapes
✔️cheese and crackers
✔️cookies
✔️muffins
✔️Mixed nuts

10/27/2024

No Powder Protein Pancake Recipe 🥞

Without using something like a protein powder in these pancakes I used LENTILS for added protein and fiber.

Red lentils have 11g of protein per serving.

I easily prepped about a half a cup of lentils in the nutribullet with about 1cup of milk and left in the fridge over night.

The next morning I purred my lentils into a smoother batter and instead of “just add water” to mix pancake mix, I mixed in my lentil puree.

I also added in vanilla extract and cinnamon to taste.

*if your batter is too thick add in more milk until you get the consistency you want*

Perfect protein bump without the processed ingredients.

10/05/2024

These McMuffin sandwiches took little effort…we are a sports family and have 3 games tomorrow and will be out of the house by 7am. The kids need fuel and we want to be sure it’s packed with protein and nutrients.

I planned ahead and was able to prepare these in under 30 minutes!

✅ 6 egg whites
✅ 2 egg yolks
✅ Turkey bacon
✅ Dave’s Killer English muffins

09/18/2024

A quick way to healthify your 🌮

4oz ground turkey is roughly 22g of protein
1/2 cup of lentils is about 9g of protein
1/2 of lentils is about 8g of fiber

This is a great way to add in some extra protein at dinner time and the kiddos love it too.

09/16/2024

5 minute dinner for busy parents….

✅ 1 package of seeds of change organic brown rice and quinoa

✅ Left over grilled chicken (or rotisserie)

✅ 1 can of black beans rinsed

✅ Cheese and salsa to taste

Mix this all together and serve individually. I used about 5 grilled chicken breasts from the night before and diced them and got enough to feed our family of 4.

09/15/2024

Sunday Funday Meal Prep!! This weeks menu…

🥞Kids breakfast rotation for the week:

✅ Hard boiled eggs with pumpkin bread

✅ Mini bagel with cream cheese

✅Grilled turkey breast with pumpkin scones

My breakfast:

✅ Eggs with spinach plus a green smoothie

✅ Oatmeal zucchini bake with an apple

Lunch Rotation:

Kids lunch rotation:

Grilled turkey breast, string cheese, homemade chocolate chip cookies 🍪

Chicken cutlet , apple sauce, string cheese plus simple mills chocolate cookies 🍪

Grilled turkey sub, simply mills pop ems, raspberries and Junkless bar 🍫

Moms lunch rotation:

Grilled chicken and veggies 🥕

Grilled chicken over salad 🥗

Grilled chicken and veggie wrap 🌯

Family Dinners:

✅ Chicken meatballs with pumpkin and red pepper sauce over lentils, side of roasted veggies

✅ Taco bowl Tuesday

✅ Broccoli stuffed potatoes 🥔 with grilled chicken on the side

✅ leftovers

All this prep gets me more than half way through the week. My weekly shopping was about $200 including schools and snacks and frozen options.

09/11/2024

Cheaper than Dunkin- On the go Breakfast About 300 calories 20g of protein…

This homemade bagel recipe from is so clutch in our house. The benefit of meal prep is I made these bagels weeks ago, froze them, and take them out as needed.

I cooked together 3 egg whites with 1 cup of sautéed spinach. Add them to my bagel and I have a healthy, protein heavy breakfast to start my day (also paired with a green smoothie).

You can easily put together this recipe with bagels made from the store. I love and all of the cost of the ingredients will allow you to make multiple bagel sandwiches.

Skip the drive through and save that $. Get a healthier version of your favorite breakfast at home.

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Hazlet, NJ

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