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PRESSURE COOKER: Dump Dinners, Clean Eating and My Spiralized Box Set: Over 100 Delicious and Healthy Recipes For You And Your Family (Pressure Cooker, Pressure Cooker Cookbook) published on

PRESSURE COOKER: Dump Dinners, Clean Eating and My Spiralized Box Set: Over 100 Delicious and Healthy Recipes For You And Your Family (Pressure Cooker, Pressure Cooker Cookbook)

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PRESSURE COOKER BOX SET: 100 Of The Most Delicious and Healthy Recipes For You And Your Family

Free with Kindle Unlimited


Book 1: Pressure Cooker: 30+ Delicious and Quick Pressure Cooker Recipes for You and Your Family

If you are interested in trying a new culinary experience or perhaps you recently purchased or was gifted a pressure cooker then this cookbook will be

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Sweet & Sour Tofu with Vegetables

Sweet & Sour Tofu with Vegetables

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Going back to my love for Chinese meal preparations, especially with an Indian touch, I remember loving the flavor of the the sweet and sour vegetables and so it is while remembering this flavor, is what inspired me to cook this lip-smacking side dish. And so glad I nailed it. :D This preparation is simple, hassle free, quick and ‘finger-licking’ good. Do you need anything else ? :P Not only does…

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Tasty & Healthy South African Dish - Bobotie (MealPrep Friendly)

Bobotie is a popular South African dish and it is basically a fruit and meat casserole with custard (milk and egg). A lot of spices and natural ingredients are used for this dish and it is delicious and relatively healthy. This recipe trims down some fat and carb calories from this traditional dish but still preserves the ethnic flavor. The whole recipe makes 4 servings and is great for mealprep to change up your meal plan.

Calorie and macro information per serving (4 servings total and exclude the watermelon):
339 calories, 13F, 33C, 6 fiber, 30P


1 tsp salted butter
1 chopped onion
4 minced garlic
1 tbsp curry powder
1 tsp turmeric powder
28 g (1 oz) raw crushed walnuts
400 g ground lean turkey (traditionally lamb or beef is used)
Juice from 1 lemon (some zest from the lemon as well)
Sea salt and black pepper
1 and ¼ cup skim milk (cream or full milk is used traditionally)
2 eggs and 1 egg white (whole eggs are used traditionally)
40 g raisins (more dry fruits are used such as prunes, apricots traditionally)
30 g rolled oats (dry bread crumb is used traditionally)
1 small sour green apple chopped
3 bay leaves (you can use more for more flavors or lemon rinds)

Preheat the oven to 375˚F (180˚C)

1. Evenly coat a frying pan with butter and sauté onion and garlic for 1 min.

2. Add in curry power, turmeric, and walnuts. Toast the walnuts for 1 min.

3. Add in ground turkey, lemon juice/zest, ¼ cup skim milk, salt, and pepper. Cook until turkey is browned.

4. Add apple, raisins, oats, and 1 egg. Turn off the stove and mix everything very well.

5. Line a baking pan with Al foil and pour the casserole mixture into one even layer. Bury the bay leaves into the casserole mixture in even intervals. Cover the casserole with Al foil and bake for 30 min.

6. While the casserole is baking, make the “custard” topping. Mix 1 cup skim milk with 1 egg and 1 egg white. Season with some sea salt and mix very well. Set aside.

7. After 30 min, remove the Al foil and pour the topping evenly onto the casserole. Leave the casserole uncovered and bake for another 10 min.

8. Let the casserole rest for 10 to 15 min. You can divide it into 4 servings for mealprep or you can serve it fresh with some watermelon or a side salad.

Hopefully you find this recipe helpful and definitely give it a try. For more tasty lunch or dinner recipes below:

Check out my other health/fitness/recipe videos here:

Healthy Sweet Potato Side Dish

The portion control meal container system I use has really helped me stay on point with my personal nutrition. I absolutely get cravings and get tempted to veer off course so portion control is everything for me! I really love eating sweet potatoes and making sweet potato fries and other sweet potato side dishes. I try to stick to complex carbohydrates over simple carbohydrates. I find that I just feel better! Not to mention, they are ACTUALLY better for me.


  • 4 medium sweet potatoes, cut into 1-inch cubes
  • 1 large onion, cut into 1-inch pieces
  • 4 tsp. olive oil
  • ½ tsp. sea salt
  • ½ tsp. ground black pepper


  • Preheat oven to 450 degrees.
  • Place sweet potatoes and onion on baking sheet.
  • Drizzle with oil; toss gently to coat evenly. Spread sweet potato mixture out on a single layer.
  • Bake stirring halfway, for 18 to 22 minutes, or until tender.
  • Season with salt and pepper; serve immediately.

Honestly, this was so freaking good!

Serves: 4 (¾ cup each)

Container Equivalents: 1 ½ yellow, 1 tsp

Enjoy this healthy sweet potato side dish!!

Want to try this program with me? Apply here!

7 Healthy Back-To-School Tips

As we approach the end of August, many of us are preparing for another school year for our kids. As a nutritionist, I regularly counsel parents and their children on healthy eating. The beginning of the school year is a perfect time to set the stage for the upcoming year and to create new healthy habits for the entire family.

Below are simple tips to get you going on the right foot.

1. Start the day off right.

Eating breakfast as a family is a perfect time to bond and spend quality time together while also preparing a healthy breakfast for the kids. Eggs with whole grain toast, fruit and yogurt, or whole grain unsweetened cereal with milk and berries are several great choices. I suggest that kids begin their day with a meal consisting of protein and fiber, a winning combination of nutrients that will help them feel satisfied until lunch.

2. Nix the added sugar.

I was pleased to see the American Heart Association’s announcement this week suggesting that children and teens ages 2-18 limit added sugar to no more than 6 teaspoons (25 grams) per day. These new guidelines aim to help improve children’s overall diet. Kids who eat foods high in added sugars tend to eat fewer healthy foods that are good for their heart. Added sugar provides no nutritional benefits and is found in a wide range of food from cookies, ketchup, salad dressings, sugar sweetened cereals (even some whole grain ones!), smoothies, to sweetened yogurts. The major culprit of added sugar, however, is soda and sugary drinks including iced tea and fruit punch so I suggest limiting them from your kids’ diets. The guidelines also suggest that children and teens consume no more than 8 ounces of sugary drinks a week. Sugary drinks, often called “liquid calories,” provide no health benefits.

3. Swap juice for whole fruit.

I am an advocate for feeding your kids whole fruit instead of juice. The fruit is rich in fiber and its high water content helps to keep the calories low. On the other hand, it is so easy to guzzle down too many calories from juice without even realizing it. A pint of orange juice, for example, contains around 225 calories. This is the equivalent to 2-3 cups of mixed berries, which would certainly make you feel much more satisfied. Most of us wouldn’t think twice about drinking the pint of juice but few of us would eat 3 cups of berries in one sitting.

4. Pack a healthy snack.

If you are packing snacks for your kids, here is a perfect opportunity to include at least one fruit and veggie. Smart snacks include fresh fruit (apple, pear, and bananas), Greek yogurt, baby carrots with hummus, roasted edamame, and of course a bottle of water. Nuts or nut butter squeeze packs are also great choices if a school allows nuts; if not, they are a great go-to snack when kids get home.

5. Keep portions healthy (no measuring cup required!)

Regardless of what you feed your kids, I am advocate for serving healthy portion sizes. I love using the plate method with kids (as long as the plate isn’t oversized!): at dinner, for example, fill half the plate with veggies and a quarter with protein (think fish, chicken) and the other quarter with a healthy starch (brown rice, sweet potato). To avoid overeating, limit eating in front of the TV and pre-portion snacks into 100 calorie portions. I offer more portion control tricks and tips here.

6. Skip the white food (unless it’s cauliflower or white beans).

White bread including bagels, white rice, and white pasta are refined grains and are easy to overeat. Because they contain virtually no fiber, we don’t feel satisfied after eating them. While many kids choose them by default, I’ve learned from my counseling practice that introducing kids to healthier alternatives including quinoa, whole grain pasta, and brown rice helps them get into the habit of enjoying these grains. No need for kids to cut out starch entirely. Choosing the healthier ones is a far better alternative.

7. Get moving!

Incorporating sports and exercise into your children’s daily routine is a great way to keep them healthy while also keeping their weight in check. If possible, enroll kids in after school activities where possible, enjoy a walk or bike ride with your kids whenever possible, and encourage them to move. I’ve noticed that if parents engage in physical activity, their kids will follow along.
Hope your school year gets off to a great start!

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from Healthy Living - The Huffington Post