Nutritional Coaching

Part 2 of the larger Bouillabaisse recipe: Rouille This rouille recipe is the prefect traditional French accompaniment to bouillabaisse. It has just enough heat (of course you can add more if you’d like). Using a molcajete (mortar and pestle) is more traditional giving you a more rustic chunky texture. You can use a food processor which will give you a smoother texture. Recipe: Ingredients: 2 large red peppers roasted, peeled, reserving the juice, and finely chopped pinch of powdered saffron (1 gram) 2 cloves garlic 1 tsp salt preferably coarse salt 2 tsp cayenne pepper 1/4 cup parsley 1 egg yolk
1/2 cup olive oil 1/4 cup breadcrumbs 
1 tsp. lemon juice
 Directions:
In a small bowl add the reserved red pepper juice and the saffron. In a separate small bowl add the yolk and olive oil and whisk to combine. In a molcajete (mortar and pestle) add the garlic, cayenne, and salt. Mash and grind to a paste then add the parsley and continue to mash. Add the red pepper a little at a time and mash. Add the yolk mixture to the molcajete, combine, add the saffron mixture combine, then add the breadcrumbs and lemon then combine one last time. Season with salt and pepper. Serve warm (ideal for bouillabaisse). #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #weightloss #mindfulness #mindset #lifestyle #wellness #Foodpicsitalia #eatwelllivewell #bouillabaisse #rouille #frenchcooking #frenchrecipe

This week is a 3 part series culminating in a traditional french bouillabaisse. Fish stock: This simple fish stock recipe isn’t hard it just takes a little time. Picking the right type of fish, not a dry fish (halibut) or not too oily (salmon) is key. This is the perfect base for really good fish stews and soups and is ideal for bouillabaisse. Makes 8 cups 3lb assorted fresh fish bones or trimmings from fish such as cod, Pacific rockfish, sea bass, flounder. 1/4 cup olive oil 2 cups dry French white wine, such as Sauvignon Blanc or Chablis 2 ribs celery roughly chopped 1 large onion roughly chopped 3 carrots, peeled and roughly chopped 4 large ripe tomatoes (or one 28-oz. can tomatoes, drained), peeled, seeded, and chopped Feathery tops from 1 large bulb fennel (reserve the bulb for the bouillabaisse) 1 small bunch fresh flat-leaf parsley I small bunch fresh thyme 3 bay leaves 8 cups water Rinse the fish bones or small fish. Warm the olive oil in a large pot over medium heat. Add the fish bones and cook them, stirring continuously to expose all the surfaces to the heat, until the fish breaks down to a fragrant mess in the bottom of the pot, about 15 min. Add the wine and scrape up any bits of fish sticking to the bottom of the pot. Add the vegetables, herbs, and water and bring to a boil. Reduce to a simmer and skim off and discard the white froth as it rises to the surface. Maintain a gentle simmer for 30 min. Remove the stock from the heat and strain, pushing as much of the solids through as you can. Strain a second time. Taste and simmer to reduce and concentrate the flavor. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #weightloss #mindfulness #mindset #lifestyle #wellness #Foodpicsitalia #eatwelllivewell #bouillabaisse #fishstock #frenchcooking #frenchrecipe

Mediterranean Salad Nice fresh salad with lots of rustic flavor and fiber. Add the shredded chicken to boost the protein content Recipe: Ingredients: 1 1/2 oz minced anchovy fillets 1 cups Vinaigrette-Style Dressing 5 oz artichoke hearts quartered 5 oz peas 3 1/2 oz carrot julienned 4 oz pitted greek olives 3 1/2 oz Asiago cheese, grated 2 oz chopped parsley 1 lb baby mixed greens, washed and dried Vinaigrette Dressing 2 cups Vegetable Stock 1 tbsp arrowroot 4 oz red wine vinegar 1 cup extra-virgin olive oil 2 tsp kosher salt Directions: Stir the anchovies into the vinaigrette in a bowl. Add the artichokes, peas, carrots, olives, cheese, and parsley. Toss to coat evenly. For each portion: Place a bed of 1½ oz mixed greens in the center of a chilled plate. Top with 1½ oz of the artichoke salad (use a slotted spoon to lift the salad so the dressing can drain away). Garnish with a sprinkling of parsley. Vinaigrette: Combine the arrowroot with enough cold stock to form a smooth paste. Bring the remaining stock to a boil and stir in the arrowroot mixture. Return to a boil and stir constantly until the stock has thickened, about 2 minutes. Remove from the heat, stir in the vinegar, and cool completely. Gradually whisk in the oil. Add the salt and seasonings. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #weightloss #mindfulness #mindset #lifestyle #wellness #Foodpicsitalia #eatwelllivewell

Roasted Red Pepper Salad This is an easy lunch salad (ideal for fresh farmers market vegetables). Lots of fiber and you can add shredded chicken to boost up the protein. You can get the peppers jarred, however, I’ve added the directions on roasting the peppers, they are so much better fresh. Recipe: Ingredients: 3 large red peppers, halved 2 oz golden raisins 3/4 cup Balsamic Vinaigrette 7 oz cherry tomato halved 2 oz julienned red onion 2 oz quartered black olives 1/2 oz minced garlic 1/2 oz minced jalapeño 3/4 oz pine nuts, toasted 1/4 tsp cayenne Balsamic Vinaigrette 2 cups Vegetable Stock 1 tbsp arrowroot 1 cup balsamic vinegar 1 cup extra-virgin olive oil 2 tsp kosher salt 1 tbsp basil chiffonade Directions: Balsamic Vinaigrette: Combine the arrowroot with enough stock to form a smooth paste. Bring the remaining stock to a boil, stir in the arrowroot mixture. Return to a boil and stir constantly until the stock has thickened, about 2 minutes. Remove from the heat, stir in the vinegar, and cool. Gradually whisk the oil into the thickened stock. Stir in the salt and basil. Place the peppers cut side down on a roasting rack and broil until the pepper skins turn black and blister. Cover with a dish towel, or plastic wrap to allow the skins to loosen. When cool enough to handle scrape off the charred skin and cut into strips. Cover the raisins with warm water and soak until plump, about 15 minutes. Drain. Combine the roasted peppers, raisins, and remaining ingredients in a large bowl. Chill in the refrigerate for about an hour, serve. #SpringSalads #FreshSalads #SaladSeason #HealthyEating #SpringGreens #SaladInspiration #SaladIdeas #FarmToFork #SpringVeggies #SeasonalSalads #HealthyLiving #SaladLovers #CleanEating #FoodPhotography #SaladArt #VibrantVeggies #Foodpicsitalia #eatwelllivewell #CleanEating #boosblock

This is a quick and easy fish recipe. There are just 6 ingredients but lots of flavor. You can get a sweet or sweet and spicy chili jam (personal preference). I found this one on Amazon (affiliate link: https://amzn.to/ 3JLWrKf). Recipe: Ingredients: 1 stick of lemongrass 1/4 cup 21/2 in. piece of fresh ginger 1/2 a bunch of fresh cilantro 1 lb salmon fillets skin off 2 tols olive oil 4 tsp. chili jam Directions: Cut off the end of the lemongrass then lightly pound to release the flavors (using the back of a chefs knife or a mallet). Chop finely. Peel and chop the ginger. Combine the ginger and lemongrass and continue to chop while adding half the cilantro. Reserving a few nice leaves in a bowl of cold water. Chop the salmon into 1/2-inch chunks OVER THE CHOPPED MIXTURE on your board. Push half the salmon to one side. Chop the rest until super-fine, almost like a purée, then mix the chunkier bits back through and season with sea salt and black pepper. Using a 1/4 cup measurer shape into 3/4-inch thick patties. Place a large non-stick frying pan on a medium-high heat with 1 Tbs. of olive oil. Cook the patties for 2 minutes on each side, or until nicely golden. Spoon the chili jam over the fishcakes and serve 2-3 over a bed of greens then sprinkle with the drained cilantro #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #weightloss #mindfulness #mindset #lifestyle #wellness #healthybariatricrecipes #Foodpicsitalia #eatwelllivewell #salmonrecipe #salmon

lime-roasted salmon with pomegranate, and bulgur……. This is a great weeknight meal or serve to guests. This is a really healthy dish filled with flavor, color, and texture. Lots of protein and fiber. Recipe: Ingredients: 3 Tbs. extra-virgin olive oil, plus more for finishing 4-6 oz boneless, skinless salmon fillets 1 Tbs. packed lime zest 1/2 cup juice lime Ground salt and black pepper 8 scallions, roughly chopped 1-inch piece ginger, peeled and minced 4-5 clove garlic, minced
7 oz. dry bulgur 
2 cups vegetable stock 1 1/4 cups pomegranate arils
3/4 cup coarsely chopped fresh cilantro 1 avocado, halved, pitted, and thinly sliced lengthwise Directions: Pre heat oven to 400°F. Brush 1 Tbs. of the oil on the salmon. Combine the lime zest, 1/4 tsp. salt, and a pinch of black pepper. Rub on the top of the fish. Let it rest up to 30 minutes. In a large ovenproof skillet heat the remaining 2 Tbs. of oil over medium heat. Add the scallions, ginger, and garlic. Cook, stirring occasionally, until just softened, 2 to 3 minutes. Add the bulgur and stock, stir until well combined, and cook for about 3 minutes. Put the salmon on top of the bulgur. Season with 1/2 tsp. salt and several grinds of pepper. Transfer the skillet to the oven, and cook until the salmon is just cooked through, 6 to 7 minutes. Remove the skillet from the oven, add a tight fitting lid or cover tightly with foil, and let it sit for 15 minutes. Remove the salmon from the skillet. Use a wooden spoon to fluff the bulgur. Stir in half of the pomegranate arils, half of the cilantro, and a healthy drizzle of oil. Season to taste with salt and pepper. To serve: Add the bulgur then the salmon. Garnish with avocado, cilantro, and the remaining pomegranate. Drizzle with lime juice. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #mindfulness #lifestyle#healthybariatricrecipes #Foodpicsitalia #eatwelllivewell #food _empire_ #foodie #foodlover #foodstylist #foodpics #foodphotography #foodart #foodheaven #foodlove #foodim #salmon #bulgur #pomegranate #onepotmeals

Traditional Crepes… I discovered this awesome crepe pan over Easter. This is an easy way to make crepes with no pouring or measuring (no mess) simply dip the hot pan into the batter. Use my amazon affiliate link to get yours now so you have it by Mother’s Day. “Ilsa Manual Crepe pan” https://amzn.to/3QluYTq Below is a simple crepe recipe: Ingredients 2 large eggs 1/2 cup milk 1/2 cup water 1 cup all-purpose flour 1/4 teaspoon salt 2 tablespoons butter, melted Directions Add the eggs to a medium bowl. Gradually add in milk and water, stirring to combine. Add the flour, salt, and melted butter. Continue to whisk to a smooth consistency. Cover with plastic wrap and set in the refrigerator over night. Cooking directions using the crepe pan In this video… Preheat on stove, dip into batter and quickly lift out. Put on burner for a few seconds, until edges become golden and the crepe loses its wet look. Remove the crepe using the spatula to loosen the outer edges first. Cooking instructions without the crepe pan: Heat a lightly oiled griddle over medium-high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each crêpe. Tilt the pan with a circular motion so that the batter coats the surface evenly. Cook until the top of the crêpe is no longer wet and the bottom has turned light brown, 1 to 2 minutes. Run a spatula around the edge of the skillet to loosen the crêpe; flip and cook until the other side has turned light brown, about 1 minute more. Serve hot. For the whip topping: Whisk milk or cream in a chilled glass or metal bowl with an electric mixer until frothy. Add confectioners’ sugar and vanilla; continuing to beat until soft peaks form. #CrepeDelight #CrepeRecipe #CrepeMaking #FoodVideo #CookingTutorial #DeliciousCrepe #FrenchCuisine #HomemadeCrepe #Foodie #FoodInspiration #GourmetCrepe #BrunchIdeas #EasyRecipes #FoodPorn #FoodLove #CookingVideo #FoodiesOfInstagram

Sweet Potato Cinnamon Rolls. This is a nice treat using sweet potatoes as a base. Berries are a great compliment to these rolls as the fiber helps with the insulin spike. Recipe: ingredients: 2 sweet potatoes, medium, cooked, peeled and mashed 2 tbsp natural honey 2 cups GF flour 2 tsp baking powder ¼ tsp baking soda FOR THE FILLING ⅓ cup brown sugar 3 tsp cinnamon 2 tbsp extra virgin olive oil Directions: Pre-Heat the oven to 400F. Using a fork carefully poke holes on all sides of the sweet potatoes then place them in a microwave for about 20 minutes depending on size. They need to be soft and mashable. Cool slightly and peel the skin off (the skin will come off easily with your fingers). In a large bowl mash the sweet potatoes with a fork or a masher. 
Add the honey and mix until combined. In a separate bowl, combine flour with the baking powder and baking soda.  Add the flour to the sweet potato mixture a half a cup at a time, and mix well until a dough is formed. Using your hands knead the dough into a firm ball, ensuring the sweet potato and flour are incorporated. 
 Once the dough is formed into a firm ball, cover with a tea towel and allow it to rest between 30-60 minutes.
 On a floured working surface, roll out the dough into a rectangle, approximately 10 by 15 inches. Brush the dough with a little bit of oil, then sprinkle on the cinnamon and brown sugar. Using a pizza cutter, slice the dough into 1 inch wide strips. Roll into cinnamon rolls. 
 Place the rolls into a greased baking dish or cast iron pan. Bake for 25 to 30 minutes. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites #bariatricsurgery #weightloss #mindfulness #mindset #lifestyle #wellness #Foodpicsitalia #eatwelllivewell #sweetpotatoes #cinnamonroll #healthydessert

Spring is here which means get the freshest fruits and vegetables now. So colorful and delicious #freshfruit #fruitlovers #farmersmarket #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #weightloss #mindfulness #mindset #lifestyle #wellness #eatwelllivewell

Tom yum soup This Tom Yum soup has a great blend of sour and salty (and a little heat). If you can’t find the Kaffir lime leaves, you can get them from amazon. Using tofu in this one but shrimp is most common. Recipe: Ingredients: 6 cups broth 2 cups water 2 stalks of lemongrass 1 inch chunk of galangal or ginger peels and sliced 10 kaffir lime leaves Coarsely torn to help release the flavor 6 Thai chilies depending on your heat tolerance. sliced in half or crushed with the side of your knife 5 cloves of garlic roughly chopped 1lb shrimp or any protein you prefer (14oz tofu cubed) 2 cups oyster mushrooms 2 roma tomatoes chopped into wedges 1 medium white onion chopped into wedges 2 teaspoons sugar 4-6 tablespoons of fish sauce (depending on your taste) 4-6 tablespoons of lime juice (depending on your taste) 1 cup cilantro Directions: Cut off the end of the lemongrass then lightly pound to release the flavors (using the back of a chefs knife or a mallet). Slice diagonally into 1 inch strips. In a large stock pot bring the broth and water to a boil. Add lemongrass, galangal (ginger), kaffir lime leaves, garlic and chilies. Cover to release all the herb flavors quicker. Boil for 10 minutes. Add the shrimp (or whatever protein you choose) and reduce heat to low. Add your mushrooms, tomatoes, and onion. Boil the tom yum for about 2 - 3 minutes. Add about 4 tablespoons of fish sauce at first, and 2 teaspoons of sugar (Add more to taste). Continue to boil for 2 minutes then turn off the heat. The mushrooms and onions should be soft. With the heat off add about 4 tablespoons of lime juice to start with. Taste for sour and saltiness, (if desired) add more fish sauce, sugar, or lime juice. Add half of the fresh cilantro. Serve in bowls and garnish with more cilantro, lime wedge, and green onion. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #weightloss #mindfulness #mindset #lifestyle #wellness #Foodpicsitalia #eatwelllivewell #tomyum #tomyumsoup #lemongrass

Sometimes you just want a simple fritata. Also let me know if you notice that I cut the yellow pepper with my right hand (I’m left handed😃). Fresh and healthy. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #weightloss #mindfulness #mindset #lifestyle #wellness #healthybariatricrecipes #Foodpicsitalia #eatwelllivewell #johnboosco

Mahi Mahi with black Rice & Edamame Pesto This mahi recipe is a very easy and healthy weeknight dish. Lots of protein, fiber and complex carbs. Adding the black rice rounds out the meal and gives it nice texture. Recipe: Ingredients: 2 tbls fresh lime 1 cup cilantro 3 garlic cloves 10 oz edamame (shelled) divided 2 tbls olive oil 1/4 tsp crushed red pepper flakes 1/4 cup pine nuts toasted 2 tbls water 4- 6oz Mahi Mahi fillets 1/2 tsp salt 1/4 tsp black pepper 1/2 tsp ground coriander 2 tbls avocado oil 4 cups fresh baby spinach 1 cup vegetable stock Directions: In a food processor add cilantro, garlic, lime juice, pine nuts, 1/4 cup edamame, 2 tablespoons oil, water, and red pepper process until smooth set pesto aside. Pre heat oven to 400 degrees. Rinse and dry fish. Season with salt, pepper, and coriander. Drizzle a nonstick sauté pan with avocado oil. When hot add fish and cook 3-4 minutes on each side or until golden. Remove from pan, place on a baking sheet, and finish the fish in the oven. Meanwhile, to the same pan add the spinach and sauté for about 2 minutes. Add remaining edamame and broth then mix in 1/2 cup of the pesto. Cook and stir 2-3 minutes or until spinach wilts and edamame is hot. To serve: To a bowl add the black rice then the edamame pesto and fish. Garnish with diced tomato, salt, and cilantro, lime wedge. Use the remaining pesto as added topping. #QuickMealldeas #EasyRecipeldeas #simplecooking #30MinMeals #WeeknightMealldeas #KitchenTipsAndTricks #MealPrepInspiration #HealthyEats #BudgetMeals #FamilyRecipes #ComfortFoodldeas #LowCarbCooking #InstaFoodie#FoodPhotographylnspo #FoodieFinds #mahimahi #pesto #edamame #Foodpicsitalia #eatwelllivewell

Clam chowder This clam chowder is has less fat and calories. I use almond milk instead of heavy cream. I still get the nice richness in the flavor and texture, remember to stir frequently especially after adding potatoes. Omit the bacon if you want to go vegetarian. You can use canned clams or if you decide on fresh clams get them in frozen section of local fish market. To avoid the frozen clams from getting rubbery, thaw and add them later in the cooking process so they cook through but not overcooked. Recipe: Ingredients: 2 slices thick-cut bacon, chopped 1 tbsp olive oil 1 tbsp unsalted butter 1 yellow onion, chopped 3 medium carrots, chopped 3 medium celery stalks, chopped 4-5 cloves garlic minced 1 tbsp chopped fresh thyme leaves 1 tsp kosher salt ½ tsp freshly ground black pepper 2 tbsp flour (I use gluten free) 2 medium russet (or red) potatoes, peeled and diced 3 cups clam juice 2 cups almond milk, warmed 4 oz chopped clams canned or fresh 1/2 lime Oyster crackers (optional) Garnish: Lime wedges Thyme Directions: If using canned clams, drain. If you’re using frozen clams, thaw. In a large Dutch oven, cook bacon over medium-high heat until the fat is rendered and the bacon is crispy. Remove using a slotted spoon, transfer to a plate lined with paper towel. (If you are omitting the bacon then start here…) Add the olive oil and butter to the pot, followed by the onion, carrot, and celery. Cook for 3 to 4 minutes until the vegetables become tender. Add the garlic, thyme, salt, and pepper, and cook for 2 minutes more. Sprinkle the flour into the pot and stir. Cook for 2 minutes. Add the potatoes and clam juice to the pot. At this point remember to stir frequently as the soup simmers. Bring to a boil and reduce to a simmer; cook for 20 minutes. Stir in the warm milk, clams, and reserved bacon (if using). Bring back to a simmer and cook for 5 minutes more until clams are fully cooked. Add lime and simmer for 2 minutes. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites #bariatricsurgery #weightloss #mindfulness #mindset #lifestyle #wellness #Foodpicsitalia #eatwelllivewell

Fish taco salad This salad version of fish tacos focuses less on the tortillas and more on the fish and vegetables while still getting the tortilla flavors. This has more protein and fiber than the taco version. Lots of good flavor and color. Fresh and healthy. Recipe: Ingredients: 3-4 corn tortillas 1lb mahi mahi 3 cups Lettuce thinly sliced 2 cups Cabbage (preferably red) thinly sliced White sauce: 1/2 cup Low fat plain yogurt 1/4 cup Mexican crème (watered down plain sour cream) 1 -2 tsp Chili powder depending on your heat tolerance 2 tbls lime juice Salt to taste Pico de gallo: 3-4 quality Tomatoes diced 1/4 cup White onion chopped 1-2 Serrano peppers depending on your heat tolerance chopped 1/2 cup Cilantro chopped 2 tbls Lime juice Garnish: Avocado Cilantro Queso fresco cheese Lime wedges Directions: For the tortillas: Set the oven to 425 degrees. Stack the tortillas and slice in thirds then rotate 90 degrees and cut into small strips. On a baking sheet spread the strips sprinkle with salt and bake 8-10 minutes (depending on your oven and desired crispness). For the pico de gallo: Mix all ingredients in a bowl and let sit to allow the flavors to marinate. For the white sauce: Mix the yogurt, crème, chili powder, lime, and salt. Mix well. In a large bowl mix the lettuce and cabbage. Set aside. On a stove top grill or an outdoor grill, grill the fish until you get the nice browned marks (about 3 minutes) then flip and grill the other side (another 3 minutes depending on the thickness of the fish). To assemble: In a bowl add the lettuce mix then a piece of the mahi. Add the pico de gallo and the white sauce. Garnish with cilantro, queso fresco, tortilla chips, and lime wedges. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites #bariatricsurgery #weightloss #mindfulness #mindset #lifestyle #wellness #bariatricrecipes #Foodpicsitalia #eatwelllivewell #johnboosco

Tofu lettuce wraps Tofu is very easy to make and versatile. It’s high in protein, fiber and iron. This is the simplest way to make it but from here you can add spices like cumin, turmeric, or any way you want to take your dish. Directions are simple… Rinse and dry the tofu (from here you can marinate it or use a rub). Sauté the tofu in a dry pan tossing frequently until they get golden brown on all sides but still tender in the middle. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #weightloss #mindfulness #mindset #lifestyle #wellness #healthybariatricrecipes #Foodpicsitalia #eatwelllivewell #food _empire_ #foodie #foodlover #foodstylist #foodpics #foodphotography #foodart #foodheaven #foodlove #foodim #tofu #wraps

Air Fried Potato Chips These air fried potatoes are a great healthier alternative to the regular potato chips. Adding the herbs add more flavor and as they get fried, they toast up really nicely. Just remember to scrape the “herb and cheese fond” from the bucket and add it to the chip bowl. Adding the parmesan cheese finishes off with nice texture and flavor. This is the exact same way to do the sweet potatoes but you can skip the second soaking. Air times and temps vary on your air fryer and your personal preference of doneness. The cook time for the sweet potatoes are a little less. Recipe: Ingredients: 1 large russet potato, peeled cooking spray 1/4 cup rosemary 1/4 cup sage 1/2 cup Parmesan cheese Directions: Set a mandolin on the thinnest level and carefully cut potato into thin slices. Add sliced potatoes to a bowl of water and soak for 15 minutes. Pour out water, cover potatoes with fresh water, and soak for an additional 15 minutes (remember to skip the second soaking for sweet potatoes).
 Meanwhile, preheat the air fryer to 400 degrees for 10 minutes. Spray the air fryer basket with cooking spray. 
Remove potatoes from the water and dry thoroughly. Add to the air fryer basket, making sure not to overcrowd it. Spray the potatoes with cooking spray. Then add the herbs and cheese. 
Air fry potatoes for 8 minutes. Open air fryer and shake/mix potatoes. Cook until potatoes are golden brown, about 7 minutes more. Check to make sure they are not cooking faster and starting to burn. #FoodVibes #FoodieFinds #YummyVideos #FoodieDelights #TastyTreats #FoodieCravings #Foodielnsider #FoodieAdventures #FoodieDiscoveries #FoodiePassion #FoodieJourney #FoodieFaves #FoodieHacks #FoodieTips #FoodieBites #FoodieChronicles #FoodieGoodness #airfryer #healthyalternatives #chips

Tofu with brussel sprouts and almonds Last week I did a baked halibut recipe/reel and had some leftover brussel sprouts so this was a great opportunity to create a quick vegetable and tofu side dish. It’s very flavorful with lots of protein and fiber. This is a great example of how to make use of leftover ingredients. The instructions on making the tofu are included below but I’ll do an instructional reel on this in the next couple days just so it’s out there and useable to everyone. Recipe: Ingredients: 4-5 garlic cloves chopped 2 tbls avocado oil 2 medium shallots chopped 16 oz brussel sprouts shaved 1 large carrot julienned 2 cups fresh quality tomatoes 1 tsp salt 14 oz tofu cubed 1/4 cup sliced almonds 2 tsp lemon Directions: Rinse dry and sauté the tofu in a dry pan tossing frequently until they get golden brown on all sides but still tender in the middle. Set aside. In a large bowl toss the brussel sprouts and carrots. In that same pan add the avocado oil, when hot add the shallots and garlic. Sauté for 2,minutes then add the brussel sprouts and carrots. Sauté 5-6 minutes until the vegetables start to get tender then add the tomatoes and salt stir and sauté for another 2-3 minutes. Add the cooked tofu continue to sauté and add the lemon. Add the almonds and heat through. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #BalancedBites #weightloss #mindfulness #lifestyle #wellness #wls#healthybariatricrecipes #Foodpicsitalia #eatwelllivewell #food _empire_ #foodie #foodlover #foodstylist #foodblogger #foodpics #foodphotography #foodart #foodheaven #foodlove #brusselsprouts #freshcooking

Halibut with brussel sprouts and fresh tomato This is a fresh and healthy spring dish with lots of protein and fiber. It’s filled with color, texture, and flavor. I’m a big farmers market guy and as spring comes, the markets will get busier with a wide array of fresh, colorful, and nutrient dense vegetables. I use the multi colored tomatoes here which not only adds to the color of the dish but also adds different flavors. Recipe: Ingredients: 4-6oz halibut fillets 2 tbls avocado oil 1 lb brussel sprouts shaved 2 medium carrots julienned 4 large tomatoes (preferably multi colored) sliced 4-5 garlic cloves chopped 2 tbls ginger chopped 1 large red pepper diced 1 large yellow or orange pepper diced 1/4 cup lemon juice 1/4 cup basil chopped Directions: Preheat oven to 425 degrees Rinse and dry the halibut fillets. In a casserole dish add the olive oil. Then add the brussel sprouts and carrots and toss well with the oil. Salt the tomatoes and add them to the dish. If using multi colored then alternated between colors. Add the fish fillets and sprinkle with salt and pepper. Add the garlic and ginger then sprinkle with the peppers. Pour the lemon juice over the peppers and add the basil. Cover the dish with parchment paper and bake in the over 15-20 minutes depending on the thickness of the fish. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites #weightloss #mindfulness #food #lifestyle #wellness #wls#healthybariatricrecipes #Foodpicsitalia #eatwelllivewell #food _empire_ #foodie #foodlover #foodstylist #foodblogger #foodpics #foodphotography #foodart #foodheaven #foodlove #foodim #halibut #brusselsprouts #freshcooking

Lupini bean salad with asiago cheese, pine nuts, and a balsamic vinaigrette. Spring brings fresh fruits and vegetables which is the perfect time for salads, This is a great Italian style salad with lupini beans full of protein, fiber, and complex carbs. This is a very healthy dish and is perfect to kick off the spring salad season. Oh and btw this salad goes great with a nice Brunello Recipe: Ingredients: 3 cups beans 6 cups fresh arugula 1 cup cherry tomatoes halved 1/4 cup olive oil 1 cup pine nuts (roasted) 2 tbls balsamic vinegar 2 tbls lemons 1/4 cup avocado oil Pinch of salt chopped parsley (optional) red pepper flakes (optional) 1/4 asiago cheese grated with a potato peeler + garnish per serving Directions: In a small hot pan roast the pine nuts for 30-45 seconds stirring constantly. In a medium bowl add the balsamic vinegar, lemon juice, and salt. Whisk as you slowly drizzle the avocado oil into the bowl. In a large bowl add the arugula then pour 1/2 of the vinaigrette and toss well the vinaigrette will start to wilt the arugula which is what you want. Add the Lupini beans, cherry tomatoes, pine nuts, parsley, salt, and asiago cheese. Toss again. Serve in individual bowls, garnish with pepper and asiago cheese. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #BalancedBites #mindfulness #mindset #lifestyle #wellness #healthybariatricrecipes #Foodpicsitalia #eatwelllivewell #food _empire_ #foodie #foodlover #foodstylist #foodblogger #foodpics #foodphotography #foodart #foodheaven #foodlove #foodim #italiansalad #lupinibeans #asiagocheese #pinenuts #arugula

LENTIL SPINACH Stew WITH LEMON This lentil stew is partially pureed so it gives it a nice “comfort food” feel without the creams and butters. It has a lot of protein, fiber, and very nutrient dense especially if you get the vegetables from the farmers market. Ingredients: 3 tablespoons olive oil 1 onion, diced 1 carrot, peeled and diced 3-4 garlic cloves chopped 1 tablespoon tomato paste 1 1/2 teaspoons cumin 1/4 teaspoon cayenne pepper 1/2 teaspoon salt 1/4 teaspoon black pepper 4 cups vegetable stock 1 cup water 1 1/4 cups brown, green or red lentils, rinsed (preferably red or green) 1 bay leaf 2 cups fresh spinach leaves 1/4 cup chopped cilantro 1 whole lemon Directions: In a stock pot heat the olive oil over medium heat. Add the onion, garlic, and carrot. Sauté until the onion softens and starts to turn golden. Add the tomato paste, cumin, cayenne, salt and pepper. Stir and sauté for 2 minutes. Add the vegetable stock, water, lentils and bay leaf. Bring to a simmer then cover the pot, slightly vented. Let the soup cook for about 20-30 minutes until the lentils are soft. Remove the bay leaf and discard. Use an immersion blender to puree the soup halfway, so that it thickens but still has texture. Add the fresh spinach leaves and cilantro. Turn off the heat and stir in fresh lemon juice to taste. Adjust seasonings if desired, and serve. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites #weightloss #mindfulness #mindset #food #lifestyle #wellness #wls#healthybariatricrecipes #Foodpicsitalia #eatwelllivewell #food _empire_ #foodie #foodlover #foodstylist #toodblogger #foodpics #foodphotography #foodheaven #foodlove #foodim #lentil #lentils

Artichokes with saffron tofu sauce and an olive caper tapenade Artichokes are a great source of protein and fiber. My previous reel was instructional on how to prepare the artichoke this reel is the steaming method (you can also boil, grill, or roast them) along with a couple of fun, flavorful, and easy dipping sauces. Recipe: Ingredients: 14 oz silken tofu 3 tbls lemon juice 1/4 tsp saffron threads 2 tsp dijon mustard 1/2 tsp garlic salt 1/4 tsp cayenne 2 tbls water Directions:  Place 2 inches of water in a steamer pot and bring to a boil.
Snap off the bottom stem of the artichoke (or use a knife to slice it off)Trim the prickly end of each leaf off with scissors. 
 Place artichokes in the steamer pot stem end up, cover and cook over medium-high heat for 20-25 minutes or until the leaves peel off the artichoke easily and the base of the artichoke is tender when pierced with a fork. 
 While the artichokes steam make the sauces. Saffron Tofu: In a small bowl combine the saffron and lemon juice and let sit for about 15 minutes. In a food processor combine the lemon mixture with the rest of the ingredients and pulse until you get a smooth silky texture. Olive caper tapenade: 1/4 cup capers 1/4 c kalamata olives 1/4 c sun dried tomato 1 tbls balsamic vinegar 1/2 c olive oil Combine all ingredients in a food processor and pulse until you get a smooth texture. 
 When the artichokes are done place them in individual bowls and have a “group” bowl available for the leaves. When eating the large artichokes, you want to pull off the leaves and eat the “meat” off of the bottom half of each leaf, discarding the leaves into the large bowl. Once you’ve eaten all of the leaves, you will have the artichoke heart remaining. With a knife or spoon, scrape out and discard the inedible fuzzy part (called the “choke”) covering the artichoke heart. The remaining bottom of the artichoke is the heart. Cut into pieces and dip into either sauce to eat. #cheflife #chef #chefplateform #foodie #food #foodphotography #photograph #plate #plating #eatwelllivewell #HealthyEats #CleanEating #funcooking #artichokes #artichoke #vegan #healthyeating

Artichokes are so delicious and really easy to prepare. After these few easy steps you can just boil, roast, or steam them. This ASMR reel is a great instructional video on how to prepare the artichoke. The cooking and sauces reel will be posted in the next couple days. #cheflife #chef #chefplateform #foodie #food #foodphotography #photograph #plate #plating #eatwelllivewell #HealthyEats #CleanEating #funcooking #asmrcooking #artichokes #artichoke #cookingtechniques #vegans #vegan #healthyeating #healthycooking ##bisonmfg

Roasted Carrots with radishes and white beans sauce, In our house we love the farmers market and getting the freshest, vibrant, nutrient dense vegetables they have to offer. The carrots in this recipe are so tender the roasting time was cut almost in half. Adding the nutritional yeast to the sauce adds protein and vitamins and minerals. Recipe: Ingredients: 2 bunches organic carrots with the tops on 1 bunch radishes 1 tsp kosher salt 1/2 tsp paprika 1/2 tsp ground ginger 1/2 tsp garlic powder 1/2 tsp ground cumin 1/4 tsp ground coriander 1/3 cup olive oil Bean sauce: 1 15oz can white beans drained 1 tbls tahini 2 tbls nutritional yeast 1/4c water Garnish: parsley and lemon wedges Directions: Preheat the oven to 425F. Wash the carrots well (if fresh from the farmers market do not peel the skin). Cut the carrots into sticks on the bias 1/4 to 1/2” thick. Slice the radishes. Place the carrots and radishes on a sheet pan. In a small bowl, whisk the salt, paprika, ginger, garlic powder, cumin, and coriander. Then add the olive oil. Pour the spice mixture over the carrots and radishes then toss well. Spread in a single layer (do not over crowd them, use two sheet pans if necessary). Roast for about 12-15 minutes (25 minutes if not using fresh) tossing halfway through, until the carrots are caramelized on the edges, the skins are wrinkled, and the inside is fork tender. While the vegetables roast, add the beans, tahini, nutritional yeast, and water to a blender or food processor and blend into a smooth texture. To serve add the bean sauce to a plate then top with the vegetables and garnish with parsley and a lemon wedge. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #BalancedBites #mindfulness #mindset #lifestyle #wellness #healthybariatricrecipes #Foodpicsitalia #eatwelllivewell #food _empire_ #foodie #foodlover #foodstylist #foodblogger #foodpics #foodphotography #foodart #foodheaven #foodlove #foodim #farmersmarket #freshveggies

This mussels dish is simple but packed with so much flavor and protein. The white wine (a classic ingredient when making mussels) brings the entire dish together. Adding the broth gives you a nice sauce to spoon, sip, or (better yet) dip a nice fresh piece of sourdough in. Recipe: Ingredients: 1lb mussels 1 Tbsp olive oil 2 Tbsp Butter 2 shallots chopped 4 garlic cloves sliced 2 celery stalks julienned 2 tbsp fresh tarragon leaves 2 medium quality tomatoes chopped 1/2 lemon 1/2 tsp red pepper flakes 1/4 tsp salt 3/4 cup white wine (french chardonnay or a nice sauvignon blanc) 1 cup vegetable broth Garnish with a lemon wedge, parsley, and a nice crusty bread (sourdough) Directions: In a skillet or large pot add olive oil and butter. As the butter starts to brown add in celery, shallots and garlic and cook until fragrant. Add tarragon cook for another 2 minutes then add the tomatoes. Season with salt and add red pepper flakes. Add the wine and stew for about 3 minutes. Add the broth bring to a simmer then add the mussels. Cover for 5-6 minutes then discard the ones that do not open. Remove the mussels and set aside. To serve add 5-6 mussels to a bowl then ladle the sauce over the mussels (making sure you get enough juice to dip the bread in). #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites #weightloss #mindfulness #mindset #food #lifestyle #wellness #wls#healthybariatricrecipes #Foodpicsitalia #eatwelllivewell #food _empire_ #foodie #foodlover #foodstylist #foodblogger #foodpics #foodphotography #foodart #foodheaven #foodlove #foodim #bisonmfg

Butternut squash soup with beans and escarole This soup is another great source of protein and fiber. It’s a very simple and easy weeknight soup, not a lot of chopping and you can get the butternut squash already diced and the supermarket. Adding the balsamic vinegar adds an extra nice flavor. Recipe: Ingredients: 2 tbsp olive oil 1 head escarole, chopped 3 cloves garlic, chopped 1 onion, chopped 2 tsp fresh thyme leaves chopped 1 1/2 tsp kosher salt Freshly ground black pepper 1 (15oz) can good quality diced tomatoes 1 medium butternut squash, peeled and diced 4 cups low-sodium chicken broth 2 tsp balsamic vinegar 1 (15oz) can cannellini beans, drained and rinsed Directions: In a large (5½- to 7/-quart) Dutch oven, heat 1 tablespoon olive oil over medium-high heat. Add the onion, thyme, and garlic and sauté about 4-5 minutes until the onions soften. Stir in the tomatoes, squash, and broth. Bring soup to a simmer and cook for 20 minutes or until the squash is tender. Purée the soup in a blender (in batches), or leave in the pot and use an immersion blender. Stir in the balsamic vinegar, escarole, and beans. Heat for an additional 5 minutes to warm the beans before serving. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites #weightloss #mindfulness #mindset #food #lifestyle #wellness #wls#healthybariatricrecipes #Foodpicsitalia #eatwelllivewell #food _empire_ #foodie #foodlover #foodstylist #foodblogger #foodpics #foodphotography #foodart #foodheaven #foodlove #foodim #soups

Cutting the tortillas for tortilla soup. The recipe is below and the full video will be out soon but this video is about technique with the finger placement while cutting the strips. Recipe: 1 1/2 tablespoon vegetable oil 1 small/medium white onion, sliced 4 garlic cloves, peeled and left whole 1 28 can of good quality diced tomatoes 6-7c vegetable stock 8oz mushrooms 8oz shiitake - sliced 1/4 inch 10 tortillas Lime juice Salt Garnish: 1 can Chili in adobo sauce - cut in thin strips Goat cheese Avocado 1 cup Watercress Directions: Heat the oven to 425F. Cut the tortillas in thirds, then cut crosswise into very thin strips. On 2 baking sheets, cover with aluminum foil and spray with oil. Spread the tortilla strips in a single layer and toss to coat evenly. Sprinkle with lime and salt. Bake about 8 minutes then give it a good stir. Then continue to bake checking every 3 minutes until the tortilla strips are golden brown. Take them out, place them in a big bowl, and they will continue to crisp up as they cool. In a medium-large (4-quart) heat the oil over medium. Add the garlic and onion and cook, stirring regularly, until golden about 7-8 minutes. Using a slotted spoon, scoop up the garlic and onion, pressing them against the side of the pan to leave behind as much oil as possible and transfer to a food processor or blender. Set the pan aside. Add the tomatoes to the garlic and onion and process to a smooth puree. Set the saucepan over medium-high heat. When hot, add the pure and stir constantly until it has thickened to the consistency of tomato paste, about 10 minutes. Add the broth and sliced mushrooms and bring to a boil, then partially cover and gently simmer for about 30 minutes. Taste and season with salt. To Serve: In a bowl, first add the goat cheese, avocado, adobo chilis (at this point adjust the chilis to each persons desired heat level). Then ladle the soup and top with tortilla strips and watercress. Before eating give the soup a good stir to let the goat cheese dissolve into the soup. #food _empire_ #food #KnifeSkills #ChopArt #ChopSkills #KnifeArtistry #ChopWithEase #cheflife #eatwelllivewell #HealthyEats #CleanEating

Sea Bass Soup with shiitake and bok choy… I love these simple weeknight meals that are not only really quick and easy, but also very nutritious with lots of protein and fiber. Recipe: Ingredients: 2 tbls avocado oil 1 1/2 lb Sea Bass 2 cups vegetable stock 4 oz Shiitake mushrooms sliced 4 oz red pepper sliced 4 oz scallions sliced 4 oz baby bok choy Garnish Cilantro chopped and2 dabs of chili oil Directions: Preheat oven to 325 degrees. Brush an oven safe sauté pan with olive oil, then add the mushrooms, pepper, scallions, and bok choy. Sauté 4-5 min. Top the vegetables with the sea bass then add the stock. Bring to a boil then place a piece of parchment paper over the pan. Place the oven safe pan into the oven and bake for about 15 minutes. Remove from the oven and ladle the soup into a bowl top with the sea bass and garnish with cilantro, salt, and chili oil. #easyrecipes #quickmeals #simplecooking #weeknightdinners #30minutemeals #QuickMealldeas #HealthyEats #FoodieFinds #FoodieAdventures #FoodieCreators #cheflife #chef #chefplateform #foodie #food #foodphotography #plate #eatwelllivewell #foodim #healthyfish

Grilled Nopales is such a healthy treat. Awesome flavor and color. Adding the jicama gives it more complexity and a nice crunch. This dish has great protein and fiber. #food _empire_ #foodie #foodlover #foodstylist #foodblogger #foodpics #foodphotography #foodpic #foodart #foodheaven #foodlove #foodim #wlscommunity #foodporn #foodphotography #foodphotographyandstyling #cheflife #chef #chefplateform #foodie #food #foodphotography #plate #eatwelllivewell #nopales

This called grapefruit supreme. It’s more common with oranges but it’s a great way to decorate a plate or have a nice snack. #KnifeSkills #ChopArt #ChopSkills #KnifeArtistry #ChopWithEase #cheflife #chef #chefplateform #foodie #food #foodphotography #photograph #plate #plating #eatwelllivewell #HealthyEats #CleanEating

When I put together this salmon recipe it was just the basic ingredients but then it developed into this recipe jam packed with flavor and protein. It really speaks to letting your creativity take over. Let me teach you how. #cheflife #chef #chefplateform #foodie #food #foodphotography #plate #plating #bariatric #weightloss #eating #food #lifestyle #HealthyEats #eatwelllivewell #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites #Foodpicsitalia

Knife skills and cooking techniques are key to streamlining the cooking process and make it more enjoyable. Along with my recipe videos I’ll be adding some technique videos. Go to my website to sign up for all kinds of classes, including knife skills. * #KnifeSkills #ChopArt #ChopSkills #KnifeArtistry #ChopWithEase #cheflife #chef #chefplateform #foodie #food #foodphotography #photograph #plate #plating #eatwelllivewell #HealthyEats #CleanEating #funcooking

This dish is a great source of protein, complex carbs, and fiber. Serve it on a plate of greens to make it a complete salad. It has a lot of flavor and it’s an easy weeknight meal. #easyrecipes #quickmeals #simplecooking #weeknightdinners #30minutemeals #QuickMealldeas #HealthyEats #FoodieFinds #FoodieAdventures #FoodieCreators #cheflife #chef #chefplateform #foodie #food #foodphotography #plate #eatwelllivewell #nutritiousanddelicious

I feel like my still shots are getting better. What do you think? #photographylovers #photographyisart #photographyskills #photographyworld #photographyislife #photographyaddict #photographyislove #photographycommunity #photographyisfun #photographyinspiration #photographyispassion #photographyenthusiast #photographyislifee #photographyisawesome #photographyisartistic

Roasted sumac salmon with brussel sprouts and pomegranate… This recipe is full of flavor and looks awesome on a platter while also being very nutritious (high in protein, fiber, and omega-3’s). It’s a great dish to serve to guests. Sumac adds a unique citrusy tang that compliments blood oranges which add a pop of color and flavor. #food _empire_ #food #foodie #foodlover #foodstylist #foodblogger #foodpics #foodphotography #foodpic #foodart #foodheaven #foodlove #foodim #wlscommunity #bariatricsurgery #foodporn #foodphotography #foodphotographyandstyling #salmon #sumac #pomegranate #brusselsprouts

Swordfish is a steakier fish that holds up well to grilling or sautéing. It’s high in protein and rich in Omega-3 Fatty Acids. This is an easy weeknight meal, not too much chopping or prep. A lot of good flavor here with the olives and capers then add the lemon and white wine its the perfect compliment to swordfish. #cheflife #chef #chefplateform #foodie #food #foodphotography #photograph #plate #plating #bariatric #weightloss #mindset #eating #food #lifestyle #HealthyEats #wlscommunity #eatwelllivewell #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites #Foodpicsitalia #swordfish

Simple and easy week night soup you can keep it vegetarian or add chicken. It’s great for a cold evening or if someone is coming down with the sniffles. Lots of fiber and healing antioxidants and if you add the chicken it adds more protein. Find this recipe and more fresh and healthy recipes at chefhealthyhenry.com. #Foodpicsitalia #cheflife #chef #chefplateform #foodie #food #foodphotography #photograph #plate #plating #bariatric #weightloss #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wlscommunity #eatwelllivewell #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites

Lots of fun at the Encinitas wellness expo last weekend. Great vendors and hundreds of people coming by. Got a chance to catch up with Dr. Sebastian from Leucadia chiropractor. #leucadiachiro.

All kinds of color and flavor combined with high protein and fiber. Another great meal, serve to guests or as a simple weeknight meal. Find this recipe and more healthy delicious recipes on my website #food _empire_ #food #foodie #foodlover #foodstylist #foodblogger #foodpics #foodphotography #foodpic #foodart #foodheaven #foodlove #foodim #wls #wlscommunity #foodporn #foodphotography #foodphotographyandstyling #Foodpicsitalia #eatwelllivewell #healthyrecipes #healthy #deliciousrecipes #healthyeating

Blackened salmon with Caramelized Onion & Sweet Potato Salad. This is a great dish for guests. It looks beautiful and has a lot of good flavor. Lots of protein, fiber, and complex carbs #cheflife #chef #chefplateform #foodie #food #foodphotography #photograph #plate #plating #bariatric #weightloss #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wlscommunity #eatwelllivewell #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites #Foodpicsitalia

This recipe has been a family favorite for decades now. It’s an easy work night meal while still being full of protein and fiber. It has a lot of flavor and texture and is great for leftovers, a meal prep food, or a lunch option. #cheflife #chef #chefplateform #foodie #food #foodphotography #photograph #plate #plating #dining #bariatric #weightloss #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wlscommunity #eatwelllivewell #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites

Salmon is a great source of protein and omega-3. This recipe is filled with protein, fiber, and complex carbs. It has a lot of flavor and is a beautiful dish that can be served to guests. Find this recipe at chefhealthyhenry.com #cheflife #chef #chefplateform #foodie #food #foodphotography #photograph #plate #plating #dining #bariatric #weightloss #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wIscommunity #eatwelllivewell #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites #whitewinepairing

Last weekend was a nice weekend to celebrate @biddy_spinster_vsg birthday. Such a fun weekend with some really fun and special lady’s. This was part of her dinner request. #happybirthday🎂 #funweekend @jenn_clayton_ @vsg_find_my_athlete @myroux_n_why @amandaschultz77 @biddy_spinster_vsg

This Goulash is a great comfort meal for the winter while still being a healthy dish, replacing the potaoes with sweet potatoes. AND its an under $30 meal for the family. Find this recipe and many more healthy recipes on my website (link in bio). #cheflife #chef #foodie #food #foodphotography #cook #photograph #plate #plating #dining #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wlscommunity #eatwelllivewell #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites

This recipe is actually pasta fagioli but I used red potatoes instead of pasta for a little less calories and a little more fiber. This is an easy weeknight soup to keep you warm during the winter months. This recipe and so many other fun and healthy recipes are on my website link in bio. And dot forget to sign up for online or in person cooking classes there. #cheflife #chef #chefplateform #foodie #food #foodphotography #cook #photograph #plate #plating #dining #bariatric #bariatricsurgery #diet #weightloss #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wlscommunity #Foodpicsitalia #eatwelllivewell #healthyitalian #souplover

This half cream/ half almond milk version is a good compromise between richness and texture but at the same time reducing the calories (under 200 calories for 4oz). Adding the fiber balances the sugars. I use Allulose as my preferred sugar substitute, but you can use what works best for you. This recipe is on my website. Link in bio. #foodie #food #foodphotography #cook #photograph #plate #plating #dining #bariatric #bariatricsurgery #diet #weightloss #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wlscommunity #eatwelllivewell #healthydessertrecipes

Scallops are a great source of protein and the black bean pasta is a great source of fiber and complex carbs. This dish has lots of flavor and is another great addition to a healthy diet. This recipe is available now on my website in bio. #cheflife #chef #chefplateform #foodie #food #foodphotography #cook #photograph #plate #plating #dining #bariatric #bariatricsurgery #diet #weightloss #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wlscommunity #Foodpicsitalia #eatwelllivewell #healthyfish

Love making ratatouille. So simple yet versatile with how you can make it. The colors and textures are as much part of it as the awesome flavors. #cheflife #chef #chefplateform #foodie #food #foodphotography #cook #photograph #plate #plating #dining #bariatric #bariatricsurgery #diet #weightloss #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wlscommunity #foodim #foodpicsoftheday

I get so busy that when it’s finally time to sit and relax, having a nice fire going is so comfy. And a sip of a nice barolo! #photograph #relaxingfire #roastedgoodness #cozyfire

Barrimundi fish is a light and buttery fish easy to prepare and lots of omega-3 along with the protein. This is an easy weeknight meal. You can substitute tilapia if you can't find barrimundi. #cheflife #chef #chefplateform #foodie #food #foodphotography #cook #photograph #plate #plating #dining #bariatric #bariatricsurgery #diet #weightloss #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wlscommunity #healthyfish #fishrecipe

Who doesn't love grilled pineapple? This is just part of a dish coming soon. Stay tuned for the full recipe. #cheflife #chef #chefplateform #foodie #food #foodphotography #cook #photograph #grilledpineapple #bariatric #bariatricsurgery #diet #weightloss #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wlscommunity #foodimages

Bok choy is a great addition to a healthy diet, It is rich in vitamins and minerals and a good fiber source. This recipe is high in protein and fiber while having a lot of good flavor and color. Also, I like to find the multi-colored cherry tomatoes. #cheflife #chef #chefplateform #foodie #food #foodphotography #cook #photograph #plating #bariatric #bariatricsurgery #diet #weightloss #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wlscommunity #healthysalads #highproteinsalad

Nicely marinaded pork shoulder. #cheflife #chef #chefplateform #foodie #food #foodphotography #cook #photograph #plate #plating #dining #bariatric #bariatricsurgery #diet #weightloss #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wlscommunity #foodpicsforfoodies

OK all the slicing, marinades and sauces lead to this fun and super entertaining dinner. #cheflife #chef #chefplateform #foodie #food #foodphotography #cook #photograph #plate #plating #dining #bariatric #bariatricsurgery #diet #weightloss #mindfulness #mindset #eating #food #lifestyle #HealthyEats #wls #wlscommunity

Super easy lots of protein and fiber. #cheflife #chef #chefplateform #foodie #food #foodphotography #cook #photograph #plate #plating #dining #bariatric #bariatricsurgery #weightloss #eating #food #lifestyle #wellness #wls #wlscommunity #asmrcommunity #asmrfood #lecreuset

Love these simple photos on my way to a healthy fish dish. Just like your WLS journey appreciate every step of the cooking process. Definitely part of the holistic kitchen and cooking I teach. #cheflife #chef #chefplateform #foodie #food #foodphotography #cook #photograph #plate #plating #dining #bariatric #bariatricsurgery #diet #weightloss #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity

Such a fun Christmas with my awesome beautiful family arartibg with a night of mexican hot chocolate and tamales. #holidaytradition #picfood #foodpicsoftheday #foodstylelovers

The chickpea chocolate chip cookie recipe is on the website now. The direct link is in the bio. Enjoy they are so yummy. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity #bariatricrecipes #healthybariatricrecipes #ninjakitchen

One of the best Italian wines. I’ve been drinking Ruffino for decades. Great time on this tour. #italianwinery #ruffinowines #winepassion #foodandwine

What is your favorite way to use chickpeas????Chickpeas are a great source of protein and fiber. These cookies look great and are really delicious. Also added my favorite #justbetterfiber. Check out this and other healthy recipes on my website chefhealthyhenry.com also an alternative way to mix to have a more oaty rustic feel. #HealthyEats #CleanEating #NutritionNinja #FitFood #HealthyLifestyle #NourishYourBody #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits#coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity #bariatricrecipes #healthybariatricrecipes #ninjakitchen

This one I’ve been waiting for since I had my surgery. I’ve missed classic Mexican rice until now. Make sure you get FRESH cauliflower and rice it on a food processor it’ll brown up and have similar texture as rice. Check out this healthy recipe and more along with my new store front for cooking classes at chefhealthyhenry.com #HealthyEats #CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity #bariatricrecipes #healthybariatricrecipes

chefhealthyhenry This was so much fun!!!! Saturday I went to #carrie.brody.75 house and did a fun cooking class with these 6 awesome lady's. Love doing these at home cooking classes. I get to meet and get to know people in person. Check my website for online and in person classes chefhealthyhenry.com. #sleevegastrectomy #bariatric #gastricbypass #vsgsupport #weightlosssurgery #wlsstrong #vsgjourney #vsgtransformation #bariatricsleeve #bariatricsleevesurgery #weightlosssurgery #extremeweightloss #Sleevegastrectomy #sleevesurgery #transformation #wls #healthyholidaycooking #wlsfamily

This was so much fun!!!! Saturday I went to #carrie.brody.75 house and did a fun cooking class with these 6 awesome lady’s. Love doing these at home cooking classes. I get to meet and get to know people in person. Check my website for online and in person classes chefhealthyhenry.com. #sleevegastrectomy #bariatric #gastricbypass #vsgsupport #weightlosssurgery #wlsstrong #vsgjourney #vsgtransformation #bariatricsleeve #bariatricsleevesurgery #weightlosssurgery #extremeweightloss #sleevegastrectomy #sleevesurgery #transformation #wls #healthyholidaycooking #wlsfamily

Well 3 years ago today I had my surgery. Sometimes if feels like it went by really fast and sometimes it seems like it was longer. But along the way I’ve met some of my dearest friends and it would never have happened without one of the biggest decisions of my life to take back my life and live again for me and for my family. Thanks for all that supported me through the awesome ride that is my new life. #gastricbypass #bypassfamily #bypasscommunity #bypasssupport #weightlosssurgery #weightlosssurgeryjourney #gastricbypasssurgery #gastricbypasscommunity #healthylifestyle #lifestylechange #confident #wls #wlsjourney #wlssupport #wlscommunity #bariatricsurgery #gymmotivation #gymlifestyle #selflove #postop #vsg #vsgcommunity #gastricsleeve #bariatricsurgery #wlsjourney #verticalsleeve #vsglife

The recipe with this healthy version with the right combination of guajillo and ancho chilis will be out soon. Check my website next week chefhealthyhenry.com #HealthyEats #CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity #bariatricrecipes #healthybariatricrecipes #healthyalternatives😅 #healthyalternative

Butternut squash with sage and apple And a fennel salad with shaved parmigiano reggiano and hazelnuts. #cheflife #chef #chefplateform #foodie #food #foodphotography #cook #photograph #plate #plating #dining #bariatric #bariatricsurgery #diet #weightloss #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity

An awesome Brunello with my favorite lupini bean soup (recipe in my website chefhealthyhenry.com) #brunello

Farmers market this morning found some Delicata squash and baby eggplant to go with my edamame and ginger. Lots of protein and fiber. Find more at.Chefhealthyhenry.Com #HealthyEats #CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wIscommunity

Its my Birthday!!!!!! Sweet potato brownies for my birthday great flavor with added fiber an allulos to help balance blood sugar. #HealthyEats #CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wIscommunity

A great stuffed turkey breast for a smaller group or the Bariatric community. Lots of good flavor here and looks good when you slice it. See this and other healthy fun recipes at chefhealthyhenry.com #HealthyEats #CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity #healthyholidaycooking

With lots of leftovers…

This is the traditional way to prepare Nopales (cactus) so its not slimy. Very versital add it to eggs,tacos or any kind of stew or just eat it as a side. The key here is low heat and no water. Lots of health benefits here, including  High in antioxidants Helps with digestion and lowers blood sugar levels Boosts immune system #HealthyEats #CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity #cactus #superfoods

Ok im not a planter but when the seasons change so do the flowers. #fallflower #plantingflowers #seasonchange

Lots of protein and fiber. Pinto beans with cactus is a very healthy combination. Go to chefhealthyhenry.com for more healthy and nutritious recipes.  #HealthyEats #CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity #simplenutrition #nopale

The best salsas come from the right tools. This traditional molcajete adds so much life, flavor, and texture. #cheflife #chef #chefplateform #foodie #food #foodphotography #cook #photograph #plate #plating #dining #bariatric #bariatricsurgery #diet #weightloss #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wIscommunity #hispaniccooking #salsas

#HealthyEats #CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity #bariatricretreat2023

Fun beautiful and flavorful. Easy one pan dish or a great side to a protein. #HealthyEats #CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits#coaching #mindfulness #mindset #eating #food #lifestyle #wellness #WIs #wlscommunity #easycookingrecipes

Fun beautiful and flavorful. Easy one pan dish or a great side to a protein. #HealthyEats #CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #WIs #wlscommunity #easycookingrecipes

Simple broccoli, with pine nuts and a little balsamic vinegar. find this easy recipe, and other healthy recipes at chefhealthyhenry.com. #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity

In time for the holidays. Find this recipe and other healthy recipes on my website.Chefhealthyhenry.Com  #HealthyEats #CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity #healthyholiday

Look what's available now at ProCare now.The dark chocolate calcium bars are available just in time for the holidays. #procarenow #cheflife #chef #chefplateform #foodie #food #foodphotography #cook #photograph #plate #plating #dining #bariatric #bariatricsurgery #diet #weightloss #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wIscommunity

The mixing on this one is key. Find this simple and easy recipe and other healthy recipes on my websitechefhealthyhenry.com.#CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits#coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity #healthyandtastyfood

When you’re looking for a quick healthy breakfast using fresh ingredients. #HealthyEats #CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits#coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity

This one has a lot of nice italian flavor while being super healthy with fiber and protein from the lupini beans and kale. #HealthyEats #CleanEating #NutritionNinja #FitFood #WellnessWarrior #HealthyLifestyle #NourishYourBody #PlantPowered #GuiltFreeGoodness #BalancedBites #bariatric #bariatricsurgery #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wIscommunity

Find this simple and easy recipe and other healthy recipes on my website chefhealthyhenry.com.#food_empire_ #food #foodie #foodlover #foodstylist #foodblogger #foodpics #foodphotography #foodpic #foodart #foodheaven #foodlove #foodim #gastricsleeve #gastricbypass #wls #wIscommunity #wlsjourney #wlssupport #bariatricsurgery #bariatricsleeve #bariatricsurgery #gastricsleevelife #gastricsleevecommunity #healthyeating #simplerecipe

Great way to get your fiber and complex carbs in. #cheflife #chef #chefplateform #foodie #food #foodphotography #eat #cooks #cook #yummy #photograph #plate #plating #dining #bariatric #bariatricsurgery #diet #weightloss #habits #coaching #mindfulness #mindset #eating #food #lifestyle #wellness #wls #wlscommunity

Have you snagged a ticket to the 2023 Bariatric Retreat in San Antonio, TX?! Big News! If you haven't registered yet, you can now use code RETREAT50 to get $50 off your ticket. Learn more about the event at bariatricsociety.com/retreat, or access the direct ticket link with code already entered below. (Pro tip: grab a ticket and book your hotel room by October 2, before the room discount ends!) The Bariatric Retreat is Nov 2-5 at the gorgeous Hyatt Hill Country Resort. Now in it's third year, the event connects weight loss surgery community members and provides workshops, workouts, and celebrations – so we can build life-long friendships and access the tools we all need to thrive.

This was a fun and special one. Super fresh, healthy, and simple.  #food _empire_ #food #foodporn #foodie #yummy #foodlover #foodstylist #foodblogger #foodpics #foodphotography #foodpic #foodart #foodheaven #foodgram #foodlove #foodinsta #foodim #wls #wlscommunity #wlsjourney #wlssupport #bariatricsleeve #fresheats #healthyitalian

Get this and so many other healthy recipes at chefhealthyhenry.com. #food _empire_ #food #foodporn #foodie #yummy #foodlover #foodstylist #foodblogger #foodpics #foodphotography #foodpic #foodstagram #foodart #foodheaven #foodgram #foodlove #foodinsta #foodim #gastricsleeve #gastricbypass #wls #wIscommunity #w|sjourney #wlssupport #bariatricsurgery #bariatricsleeve #bariatricsurgery #gastricsleevelife #gastricsleevecommunity

Tickets on sale now get yours by October 17 before tickets sells close. Lots of fun things to, learn and support each other. discount code in my bio. #wlscommunity #bariatricsurgery #bariatricsurgery #bariatricsociety #wlsfamily #wlslife #bariatricsurgery #wlsfa #wls #wlscommunity #wlsjourney #wlssurgery #rny #rnygastricbypasssurgery #rnygastricbypass #rnysurgery #rnycommunity #bariatricsleeve

Found this old pic. Its about commitment and consistency. Movement and clean eating. Follow me for healthy recipes and contact me to find oit about my cooking class sessions. #vsg #wls #weightloss #fitness #sandiego #wIsjourney #vsgcommunity #gymmotivation #workoutroutine #bariatricsurgery #bariatriccommunity #bariatricsupport #wlssupport #vsgsupport #wlsexercise #wlsworkout #vsgworkouts #weightlossinspiration #weightlosscommunity #weightloss #weightlossjourney #weightlossmotivation #mindsettransformation #weightlosstransformation #motivational

Love my friends at ProCare now. The caramel soft, chews are so good and they melt well to drizzle on a healthy dessert. #procarenow #healthydessert #caloriecounting #wls #healthysnackideas #slimmingworldsupport #nonscalevictory #weightlossprogram #weightloss #weightlossstory #weightlossinspiration #weightlosscoach #diet #meal #mealplan #wlstories #wlcommunity #weightlosshelp #weightlossmotivation #caloriecounting #losingweightjourney

This was a nice, quaint little kitchen, including manually turn on the gas and manually starting the burner. I loved it.#italiancooking #italiankitchens #wlscommunity #healthyeating

Find this and other healthy recipes at chefhealthyhenry.com

Got back from 10 awesome in Italy. Didn’t gain any extra weight but have to get back at it the next morning. Love the stairs. #morningmotivation #wlscommunity #vsg #wls #weightloss #fitness #sandiego #wlsjourney #vsgcommunity #gymmotivation #workoutroutine #bariatricsurgery #bariatriccommunity #bariatricsupport #wlssupport #vsgsupport #wlsexercise #wlsworkout #vsgworkouts #weightlossinspiration #weightlosscommunity #100lbsdown #weightloss #weightlossjourney #weightlossmotivation #mindsettransformation #selflovejourney #weightlosstransformation #myselfcare #motivational