Healthy Daily Blueprint (2025)

01/08/2025

Sub in a sweetner of choice if you don't have maple syrup. Yummy desert treat that can help reduce imflamation. I hope you enjoy the day😀

Lemon Rasberry Frozen Yogurt Bites

Ingredients

⅓ cup freeze-dried raspberries

1 cup whole-milk plain strained (Greek-style) yogurt

2 tablespoons vanilla extract

2 teaspoons grated lemon zest

1½ teaspoons pure maple syrup

½ teaspoon ground ginger

⅛ teaspoon salt

2 cups fresh raspberries

Directions

Line a large baking sheet with parchment paper. Place ⅓ cup freeze-dried raspberries in a zip-top plastic bag. Using a rolling pin, crush the berries into a very fine powder. Transfer the powder to a medium bowl. Add 1 cup yogurt, 2 tablespoons vanilla, 2 teaspoons lemon zest, 1½ teaspoons maple syrup, ½ teaspoon ginger and ⅛ teaspoon salt; stir until smooth. Add 2 cups raspberries; gently stir to coat.

Using a fork, remove 1 raspberry from the yogurt mixture, tapping excess yogurt off; use a wooden pick to push the raspberry off the fork onto the prepared baking sheet. Repeat with the remaining raspberries, leaving space between them. Place the baking sheet, uncovered, in the freezer until the bites are frozen, at least 2 hours or up to 24 hours. Remove from the freezer 5 minutes before serving.

30/07/2025

Yummy meal here and packing in the protein so it will fill you up too. Cookingon one sheet pan makes clean up easier too, I hope you enjoy the day😀

Ingredients - Mojo Chicken

¼ cup extra-virgin olive oil

¼ cup orange juice

2 tablespoons lime juice

2 tablespoons lemon juice

¼ cup diced yellow onion (about ¼ medium onion)

1 tablespoon minced garlic (about 6 cloves)

1 teaspoon dried oregano

4 (4-ounce) boneless, skinless chicken thighs, trimmed

½ teaspoon salt

½ teaspoon ground pepper

Vegetables

3 medium red potatoes, scrubbed and cubed (1-inch; about 3 cups)

2 tablespoons extra-virgin olive oil, divided

½ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon chili powder

¼ teaspoon salt, divided

⅛ teaspoon ground pepper

3 cups green beans, trimmed (about 12 ounces)

Directions

Marinate chicken: Mix ¼ cup each oil and orange juice, 2 tablespoons each lime juice and lemon juice, ¼ cup onion, 1 tablespoon garlic and 1 teaspoon oregano in a large bowl. Season trimmed chicken thighs with ½ teaspoon salt and ½ teaspoon pepper. Add the chicken to the mojo marinade; cover and refrigerate for 2 hours.

Preheat oven to 400°F. Coat a large rimmed baking sheet with cooking spray.

Remove the chicken from the marinade and place on one half of the baking sheet. Strain the solids from the marinade; top the chicken with the onions and garlic; discard any remaining marinade.

Prepare vegetables: Toss cubed potatoes, 1 tablespoon oil, ½ teaspoon garlic powder, ¼ teaspoon each onion powder and chili powder and ⅛ teaspoon salt together in a clean large bowl. Add to the other half of the baking sheet; reserve the bowl. Roast the chicken and potatoes for 20 minutes.

Meanwhile, toss trimmed green beans in the reserved bowl with 1 tablespoon oil, ⅛ teaspoon pepper and the remaining ⅛ teaspoon salt. Stir the potatoes. Spread the green beans throughout the baking sheet; continue roasting until an instant-read thermometer inserted in the thickest part of the chicken registers 165°F and the potatoes and green beans are fork-tender, 15 to 20 minutes.

29/07/2025

Take a moment, do something that fills up your cup and someone elses this week! pay if forward, buy a cup of joe, smile and hold a door, doesn't take much. I hope that you enjoy the day😀

11/07/2025

This made my mouth water, you can use some day old bread for more crunch or toast it up too. Use moz. if you can't find or don't like Burrate. I hope you enjoy the day😀

Open face Tomato and Burrata Sandwich

Ingredients

1 cup chopped drained roasted red peppers

8 slices pickled jalapeño

8 basil leaves, finely chopped (about 2 tablespoons)

3 tablespoons extra-virgin olive oil

2 teaspoons cider vinegar

⅛ teaspoon salt

4 (2-ounce) slices ciabatta

2 cups shredded romaine lettuce

8 thick slices tomato (about 2 medium tomatoes)

1 medium avocado, thinly sliced

2 (3-ounce) balls burrata, each torn into 4 pieces

Directions
Place 1 cup roasted red peppers and 8 jalapeño slices on a cutting board; finely chop together into a rough paste. Transfer the mixture to a small bowl. Add chopped basil, 3 tablespoons oil, 2 teaspoons vinegar and ⅛ teaspoon salt; stir until well combined.

Spread about 2 tablespoons of the pepper mixture over each ciabatta slice; top each with ½ cup shredded lettuce and 2 tomato slices. Divide sliced avocado and the burrata pieces among the sandwiches; drizzle with the remaining pepper mixture. Serve immediately.

09/07/2025

Made it to the Middle of the week, some truth here in my opinion, manifest it and keep the bad thoughts out of your head. I hope you enjoy the day!😀

07/07/2025

National Chocolate day (I didn't need a special day, but hey!) so 2 of my favorites, cheesecake + chocolate! I hope you enjoy the day😀

Chocolate - Cherry Cheesecake Bars

Ingredients

8 graham cracker sheets

4 tablespoons unsalted butter, melted

4 cups sweet cherries, pitted (or unthawed frozen cherries)

¾ cup sugar, divided

1 (4-ounce) bar 70% dark chocolate

½ cup heavy cream

2 (8-ounce) packages cream cheese, softened

1 teaspoon vanilla extract

¼ teaspoon salt

Flaky sea salt for garnish (optional)

Directions
Preheat oven to 350°F. Line an 8-inch-square baking pan with parchment paper, leaving a 2-inch overhang on all sides.

Pulse 8 graham crackers in a food processor until fine crumbs form, about 11 pulses. Drizzle with 4 tablespoons melted butter; pulse until the crumbs are coated in butter, about 4 pulses. Transfer to the prepared pan, pressing the mixture firmly and evenly into the bottom of the pan. Bake until lightly browned around the edges, about 10 minutes. Let cool in the pan on a wire rack for at least 10 minutes. Wipe the food processor clean.

While the crust bakes, combine 4 cups cherries and ¼ cup sugar in a medium saucepan; cook over medium heat, stirring occasionally, until the cherries begin to soften, about 5 minutes. Continue to cook, stirring occasionally, until the syrup thickens to a jamlike consistency, 15 to 20 minutes. Transfer the cherry mixture to the food processor; pulse until a semi-chunky puree forms, about 5 pulses. Transfer to a medium bowl and refrigerate, uncovered, to cool completely, about 20 minutes. Rinse out the food processor.

While the cherries cool, break chocolate bar into small pieces and place in a medium heatproof bowl. Microwave ½ cup cream in a microwave-safe measuring cup on High until hot, about 1 minute. Pour the hot cream over the chocolate pieces; let stand for 2 minutes. Whisk until the mixture is smooth and the chocolate is fully melted, about 1 minute. Let cool to room temperature, about 10 minutes.

Combine softened cream cheese, 1 teaspoon vanilla, ¼ teaspoon salt and the remaining ½ cup sugar in the cleaned food processor; pulse until smooth, about 10 pulses. Add the cooled chocolate mixture; pulse until fully incorporated, smooth and fluffy, about 10 pulses, stopping to scrape down sides as needed.

Spread the cooled cherry mixture evenly on top of the cooled crust; top with the chocolate mixture, spreading into an even layer. Cover and refrigerate until set, at least 4 hours and up to 24 hours. Cut into 16 squares and serve chilled.

27/06/2025

I love an easy taco bowl. I love tortillas too but trying to limit grains so less beans and a small portion of chips is all I do. Easy to add to this or take away, add in some leftover rotisserie chicken or another meat of your choice.

No-Cook Black Bean taco Bowl

Ingredients

5 tablespoons sour cream

⅛ teaspoon lime zest

3 tablespoons lime juice, divided

1 tablespoon water

¼ cup extra-virgin olive oil

2 scallions, thinly sliced, plus more for garnish

⅛ teaspoon salt

1 (15-ounce) can no-salt-added black beans, rinsed

4 cups chopped romaine lettuce

4 cups shredded green cabbage

2 cups corn kernels (from 2 large ears)

1 cup chopped drained roasted red peppers

½ cup shredded Cheddar cheese

¼ cup finely chopped red onion

¼ cup chopped pickled jalapeños

4 ounces tortilla chips

Directions

To make cream: Whisk 5 tablespoons sour cream, ⅛ teaspoon lime zest and 1 tablespoon lime juice together in a small bowl until smooth. Add 1 tablespoon water; whisk to combine.

To make vinaigrette: Combine ¼ cup oil, the sliced scallions, ⅛ teaspoon salt and the remaining 2 tablespoons lime juice in a large bowl; whisk well. Transfer 2 tablespoons dressing to a medium bowl; add the rinsed beans and toss to coat. Set aside for 5 minutes.

To the large bowl with the remaining dressing, add 4 cups lettuce and 4 cups cabbage toss well. Divide the lettuce mixture among 4 bowls. Top the bowls with the dressed beans, 2 cups corn, the chopped roasted red peppers, ½ cup cheese, ¼ cup red onion and ¼ cup jalapeños. Drizzle with lime crema and, if desired, garnish with more scallions. Serve with 4 ounces tortilla chips on the side.

26/06/2025

Choices made can shape tomorrow for sure! Take small steps towards what you want. Enjoy the day!

13/06/2025

Salmon is readiliy available where we are so making good dishes with it is easy. You could sub in some other fish of choice. I hope you enjoy the day!

hone-Garlic Salmon Skillet

Ingredients

1½ tablespoons honey

6 medium cloves garlic, grated (about 2½ teaspoons), divided

1 tablespoon extra-virgin olive oil

4 (5-ounce) skinless salmon fillets (1 inch thick), patted dry

4 cups broccoli florets, cut into 1-inch pieces

1 medium red bell pepper, chopped (about 1 cup)

3 large scallions, sliced (about ¾ cup), plus more for garnish

1 medium carrot, peeled and sliced (about ⅔ cup)

¼ teaspoon cracked black pepper

½ teaspoon salt, divided

2½ tablespoons reduced-sodium soy sauce

1 tablespoon rice vinegar

1 (8.8-ounce) package microwaveable brown rice

¼ cup unsalted chicken broth

Directions
Preheat oven to 400°F. Stir 1½ tablespoons honey and the grated garlic together in a small bowl until well combined.

Heat 1 tablespoon oil in a large oven-safe skillet over medium-high heat. Brush tops of 4 salmon fillets with 1½ teaspoons honey mixture; reserve the remaining 1½ tablespoons honey mixture. Place the salmon in the hot skillet, honey-side down; cook, undisturbed, until deeply browned, 1 to 2 minutes. Transfer to a plate, browned-side up; do not wipe the pan clean.

Add 4 cups broccoli, chopped bell pepper, sliced scallions, sliced carrot, ¼ teaspoon pepper, ¼ teaspoon salt and the remaining 1 teaspoon garlic to the skillet; cook over medium heat, stirring often, until the vegetables begin to soften, about 2 minutes. Stir in 2½ tablespoons soy sauce and 1 tablespoon vinegar and scrape up any browned bits on the bottom of the pan. Stir in 1 package rice and ¼ cup broth.

Transfer to the oven and bake, uncovered, until the broccoli is almost tender, about 10 minutes. Remove from the oven; brush the top and sides of the salmon evenly with the reserved honey mixture and sprinkle with the remaining ¼ teaspoon salt. Nestle the salmon into the broccoli mixture, browned-side up. Bake, uncovered, until an instant-read thermometer inserted into the thickest portion of salmon registers 120°F, 6 to 8 minutes. Garnish with scallions, if desired.

12/06/2025

Heading into Fathers Day weekend, here is a simple dish dads will enjoy! I hope you enjoy the day.

Bang Bang Broccoli Salad

Ingredients
⅓ cup mayonnaise

2 tablespoons sweet chili sauce

1 tablespoon lime juice (from 1 small lime)

2 teaspoons Sriracha

½ teaspoon garlic powder

¼ teaspoon salt

4 cups broccoli florets, cut into ½-inch pieces

1 cup shredded red cabbage

1 small carrot, peeled and shredded (½ cup)

½ cup frozen shelled edamame, thawed

¼ cup chopped fresh cilantro

2 medium scallions, thinly sliced (¼ cup)

2 tablespoons chopped salted cashews

Directions
Whisk ⅓ cup mayonnaise, 2 tablespoons chili sauce, 1 tablespoon lime juice, 2 teaspoons Sriracha, ½ teaspoon garlic powder and ¼ teaspoon salt together in a large bowl. Add 4 cups broccoli, 1 cup cabbage, the shredded carrot, ½ cup edamame, ¼ cup cilantro and the sliced scallions; toss to coat. Sprinkle with 2 tablespoons cashews.

10/06/2025

Each day you can choose to live happy, healthy and dismiss all the noise can be a challenge. But it feels so good! I hope you enjoy the day😀

23/05/2025

Here is a nice treat for the weekend. Im not a walnut fan so left them out. You could try rasberrys too.

Bluebery-Coconut Baked Oatmeal

Ingredients
½ cup dried pitted Medjool dates (about 7 dates), chopped

8 tablespoons hot water, divided, plus more for soaking dates

3 cups frozen blueberries, divided

2½ teaspoons vanilla extract, divided

½ cup well-shaken and stirred unsweetened coconut milk

1 ripe medium banana

1 large egg

2 teaspoons coconut extract

2¼ cups old-fashioned rolled oats

1½ cups chopped walnuts, divided

¾ cup toasted unsweetened shredded coconut, divided

1 teaspoon baking powder

¼ teaspoon salt

Directions
Preheat oven to 375°F. Lightly coat an 8-inch-square baking pan with cooking spray.

Place ½ cup dates in a medium heatproof bowl; add enough hot water to fully cover by ½ inch. Let stand at room temperature until the dates are slightly softened, about 20 minutes.

Meanwhile, combine 2 cups blueberries, 1 tablespoon water and ½ teaspoon vanilla in a small saucepan; bring to a boil over medium heat. Reduce heat to medium-low and simmer, stirring often, until the blueberries are mostly broken down and the sauce is slightly thickened, 6 to 8 minutes. Remove from heat and set aside.

Drain the dates and transfer to a food processor; pulse until finely chopped and sticky, about 10 pulses. With the processor running, slowly pour the remaining 7 tablespoons hot water through the chute, a few tablespoons at a time, until a semi-smooth paste forms, about 1 minute, stopping to scrape down sides as needed. Reserve 2 tablespoons of the date paste in a medium bowl.

Add ½ cup coconut milk, 1 banana, 1 egg, 2 teaspoons coconut extract and the remaining 2 teaspoons vanilla to the food processor with the remaining date mixture; process until smooth, about 1 minute.

In a large bowl, combine 2¼ cups oats, 1 cup walnuts, ½ cup coconut, 1 teaspoon baking powder and ¼ teaspoon salt. Add the date-banana mixture; stir until combined. Gently fold in the remaining 1 cup blueberries. Spoon half of the oat mixture (about 3 cups) into the prepared pan; spread in an even layer to fully cover the bottom. Spread the blueberry sauce evenly over the oat mixture, top with remaining oat mixture, spreading evenly over the sauce.

Add the remaining ½ cup walnuts and ¼ cup coconut to the reserved date paste; stir until well combined. Sprinkle evenly over the oat mixture.

Bake until just set in the center and the top is golden brown, 30 to 35 minutes. Let cool in the baking dish on a wire rack for 10 minutes before serving.

Healthy Daily Blueprint

01/08/2025

30/07/2025

29/07/2025

11/07/2025

09/07/2025

07/07/2025

27/06/2025

26/06/2025

13/06/2025

12/06/2025

10/06/2025

23/05/2025

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