Pumpkin Spice Energy Bites

An easy to prepare, healthier snack option perfect for fall! Use as an afternoon pick me up when you find yourself slowing down on a cool fall day. Also great as a healthier dessert alternative!


2 cups rolled oats
2 Tbsp ground flaxseed
2 tsp pumpkin pie spice
1/4 tsp salt
1/3 cup finely chopped pecans
2 Tbsp honey
2 Tbsp almond butter (or peanut)
1 tsp vanilla extract (or almond)
1/2 cup canned pumpkin puree Continue reading

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Slow Cooker Pork Chops with Mushrooms and Carrots

A simple to prepare slow cooked meal! Perfect for a fall evening meal. Great on its own, or serve with a fresh salad for a light vegetable side. 


CL Sept 2016: Slow Cooker photographer: Jennifer Causey; food stylist: Torie Cox; prop stylist: Claire Spollen

1 1/2 cups low sodium chicken broth
1 1/2 tsp sherry vinegar
3 Tbsp all-purpose flour
cooking spray
3/4 pound carrots, peeled & cut into 2-inch pieces
1/2 pound baby bella or shiitake mushrooms, stems removed and caps quartered
1/2 cup chopped onion
2 garlic cloves, minced
4 fresh thyme sprigs
2 fresh oregano sprigs
1 Tbsp olive oil
4 (6-oz) bone-in pork chops
salt & black pepper, as desired
1/4 cup dry white wine
6 oz whole wheat egg noodles
2 Tbsp heavy cream
2 tsp fresh thyme leaves Continue reading

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Layered Greek Dip

My new go-to dip recipe! Quick to throw together and a great hit at parties! You can make this up to 24 hours ahead of time to let the flavors meld together. Serve with pita chips and cucumber slices for a light and refreshing appetizer. 


1 8oz package cream cheese, softened
1 Tbsp lemon juice
1 tsp dried Italian seasoning
1-2 garlic cloves, minced
1 1/2 cups prepared roasted red pepper hummus (or plain)
Garnish: diced cucumber, diced tomato, crumbled feta cheese, sliced kalamata olives, sliced green onions  Continue reading

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Burger on a Salad

In need of a quick and light dinner during the week? I always have some type of ground meat in my freezer (beef, chicken, turkey), so turning them into grilled burgers and serving it over a salad is one of my go-to quick weeknight dinners! I have included a couple variations, but most of the time I just throw together whatever fresh vegetables I have in house into the salad! It is also a great way to mix up a leftover burger for lunch the next day. 

Burger on a Salad Four Ways_pwm

Greek: chopped romaine lettuce or mixed greens, peeled & sliced cucumber, chopped tomato, diced red onion, crumbled feta cheese, drizzled with bottled greek dressing or homemade tzatziki sauce

Asian: shredded cabbage and kale, diced red pepper, chopped cucumber, chopped sugar snap peas, slivered almonds or peanuts, drizzled with bottled asian dressing (or homemade with mashed garlic, soy sauce, rice vinegar, olive oil, sesame oil)

Mexican: chopped romaine lettuce, corn kernels, black beans, diced avocado, shredded cheddar cheese, chopped tomatoes, mix salsa and light ranch together for the dressing

American: Chopped romaine lettuce, chopped tomatoes, diced red onion, shredded cheddar cheese, chopped dill pickles, reduced fat thousand island or honey mustard dressing

Adapted from Beef It’s Whats for Dinner Recipe Collection

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Greek Chicken Skewers with Fresh Oregano Pesto

A delicious Greek take on a grilled chicken skewer. Add in zucchini slices to the skewer for more veggies. Serve over orzo tossed with olives, lemon juice, and feta crumbles. 
1 pound skinless, boneless chicken breasts, cut into 32 cubes
24 cherry tomatoes
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
Cooking spray
1 lemon
2 garlic cloves
1/4 cup fresh oregano leaves
3 tablespoons extra-virgin olive oil

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Turkey, Kale & Oat Meatballs

A healthier take on the classic meatball. A great way to sneak in more vegetables into your diet, inside the meatball! Serve over spiralized zucchini and a homemade tomato marinara for a vegetable packed meal. 


½ cup quick-cooking rolled oats
6 oz kale, stems removed and leaves roughly chopped (about 4 cups)
1 clove garlic, finely minced
¼ cup chopped yellow onion
1 large egg
2 Tbsp grated Parmesan
¼ cup skim milk (optional)
1 tsp salt free Italian seasoning
½ tsp salt
1 pound lean ground turkey Continue reading

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Green Eating: Healthy for the Body and the Planet!

Today is Earth Day! Healthy eating and sustainable eating go hand in hand. Try one or more of these tips to help reduce your carbon footprint and improve the environment! 

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Support Your Local Community: Shop your local farmers market and buy locally produced items like fruits and vegetables. Eating food that’s in season where you live lets you choose the highest quality, most nutritious produce, while cutting down on imported foods that come with a heavy fossil fuel cost.

Try Meatless Meals: Meat production is inefficient and environmentally costly, it takes more water to raise cattle than it does to plant produce. Cattle ranching has contributed to forest destruction to make way for grazing land. Simply cutting back on your meat consumption can make a difference: try going meatless once a week – Meatless Monday!

Eat with the Seasons: A peach at the height of summer is fragrant, juicy, and flavorful. The same peach in winter, though, is hard, mealy, and bland, and has probably traveled many miles to get to your plate. Fresh fruits and vegetables tend to lose nutrients every day after they are picked, so locally grown in-season produce is high in nutrients & tastes better!

Grow Your Own: Growing a garden lets you enjoy fresh, delicious produce that tastes better than anything you could ever get at the store. It could save you money, and it also decreases your dependence on a food system that relies on fossil fuels to get produce to market.

Try New Things in the Kitchen: Knowing a few basic cooking techniques – how to make a stock, stir-fry vegetables, cook whole grains, whip up a salad dressing – can help you to reduce your carbon footprint and save you money. Restaurant meals and prepared foods require more water and energy to produce, and entail more waste. When you are at ease in the kitchen, you can find creative uses for leftovers, garden produce, and foods that are in season or on sale.

Limit Your Waste: A large amount of food is thrown away every day in the United States. Cutting down on waste is an easy and gratifying way to save money and reduce your impact on the earth. Shop with a menu in mind: buy small amounts of perishable foods (meat, dairy, fresh produce) at a time, and use them right away. Clean your fridge every week, so you can use what you have before it goes bad.

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