Norfolk Behavioral Health

11/12/2025

11/10/2025

🥚🍳Simple Egg Bites

Ingredients:

• 6 eggs

• ¼ cup milk (any kind)

• ½ cup shredded cheese

• Salt & pepper

• Your choice of mix-ins (like spinach, peppers, or cooked bacon)

• Optional add cottage cheese for more protein

Instructions:

1. Preheat oven to 350°F (175°C).

2. Whisk eggs, milk, salt, and pepper in a bowl.

3. Stir in cheese and mix-ins.

4. Pour into a greased muffin tin (about ¾ full).

5. Bake 15–20 minutes, until set and slightly golden.

Tips:

Store in fridge up to 4 days.

Reheat in microwave for 30 seconds.

11/04/2025

🍫 1. Classic Greek Yogurt Chocolate Bars (Clio Dupe)

Tastes like the real thing — creamy inside, chocolatey outside.

🧁 Ingredients:

1 cup plain Greek yogurt (2% or full-fat for creaminess)

2–3 tbsp honey or maple syrup (or sugar-free sweetener to taste)

1 tsp vanilla extract

1/2 or 1 cup of fresh or frozen strawberries (optional)

1–2 tbsp protein powder (optional for extra protein) I prefer Ryse Jet puffed

1 cup dark chocolate chips (70%+ cocoa for a healthier version) or any chocolate of your choosing

1 tsp coconut oil

👩‍🍳 Directions:

1. Mix the filling:
In a bowl, stir together Greek yogurt, honey, vanilla, and protein powder until smooth. ( If adding strawberries, I recommend blending all of these ingredients together)

2. Shape:
Line a small baking dish or loaf pan with parchment paper. Spread the yogurt mixture evenly (about ½ inch thick).
(I used silicone rectangular bar pan that are portioned individually)

3. Freeze:
Freeze for 1–2 hours, or until solid enough to cut.
(or unmold)

4. Melt the chocolate:
In a microwave-safe bowl, heat dark chocolate chips with coconut oil in 20-second bursts, stirring until smooth.

5. Coat the bars:
Cut frozen yogurt mixture into rectangles. Dip each in melted chocolate (use a fork to help coat).

6. Set:
Place on parchment paper and freeze again for 10–15 minutes, until the chocolate hardens.

Storage: Keep in the fridge for up to 5 days or freezer for longer.

Nutrition (approx. per bar):
~120–150 calories, 8–10g protein (depending on size and ingredients).

10/27/2025

🍫 Healthy Peanut Butter Date "Reese's" Bites
Ingredients:

8–10 Medjool dates, pitted

1/3 cup natural peanut butter (creamy or crunchy)

1/2 tsp vanilla extract (optional)

Pinch of sea salt

1/2 cup dark chocolate chips (70%+ cacao)

1 tsp coconut oil (optional, for smoother melting)

Instructions:

1. Prepare the Dates:

Slice dates lengthwise and remove the pit if not already pitted.

Gently open them up like a book, but don’t tear them apart.

2. Fill with Peanut Butter:

Spoon about 1 tsp of peanut butter into each date.

Optional: Add a sprinkle of sea salt or chopped peanuts for crunch.

Freeze (optional but helpful):

Place filled dates on a parchment-lined tray.

Freeze for 10–15 minutes — this makes them easier to dip in chocolate.

3. Melt Chocolate:

In a microwave or double boiler, melt the chocolate chips and coconut oil together until smooth.

4. Dip or Drizzle:

Dip the stuffed dates halfway into the chocolate, or drizzle on top.

Place back on parchment paper.

5. Chill:

Refrigerate or freeze for 10–15 minutes until the chocolate sets.

10/13/2025

🍗 HEALTHY ALICE SPRINGS CHICKEN (Outback Copycat!) 🍯🧀

Craving that cheesy, bacon-y goodness from Outback but want to keep it healthy? This lightened-up version of Alice Springs Chicken is packed with flavor and guilt-free comfort. Perfect for a weeknight dinner! 💪💛

👇 Here’s how to make it:

🥄 Ingredients:

• 4 boneless skinless chicken breasts

• 1 tbsp olive oil

• Garlic powder, onion powder, salt & pepper

• 4 slices turkey bacon (or center-cut)

• 1 cup mushrooms, sliced

• ½ cup reduced-fat cheddar

• ½ cup part-skim mozzarella

• 1 tbsp Dijon mustard

• 1 tbsp Greek yogurt (or light mayo)

• 1 tbsp honey (optional)

• Fresh parsley for garnish

👩‍🍳 Directions:

1. Preheat oven to 375°F (190°C). Season chicken with spices.

2. Sear chicken in olive oil 3–4 mins per side until golden.

3. Mix mustard, yogurt, and honey for a light honey-mustard sauce.

4. Layer sauce, sautéed mushrooms, turkey bacon, and cheese on chicken.

5. Bake 15–18 mins until cooked through & melty. Garnish with parsley!

✅ Tastes indulgent — but lighter on calories, fats, and sodium.
🥦 Pair it with veggies or salad for the full healthy meal!

10/10/2025

🌿 Mental Health Day 2025: Your Mind Matters 🌿
🧠 Take a Moment for Your Mental Health
October 10th is World Mental Health Day — a reminder that your mental well-being is just as important as your physical health.
✨ Whether you're feeling overwhelmed, anxious, or simply need a break — today is for YOU.
What You Can Do Today:

🧘‍♀️ Practice mindfulness or meditation
📞 Reach out to a friend or therapist
🚶‍♂️ Take a walk in nature
📚 Learn something new about mental health
🛌 Rest without guilt

Let’s break the stigma. Let’s talk. Let’s heal.
💚 Mental health is health.

10/09/2025

We are offering BrainTap in our office! We are offering free trials and will post dates for this soon!

09/13/2025

San Diego IMMH 2025 conference after conference adventures!