Prep: Bell Peppers

When these babies go on sale, or when I am lucky enough to get a haul from POW-WOW, I stock up on bell peppers!  Look at how many green bell peppers were included at one week’s POW-WOW distribution!  When you consider that green bell peppers are a good deal at 50-cents each, and usually run $1.00 each, this was an amazing deal!


Even though my kiddo doesn’t care for them, my husband and I love them.  I like to have strips of fresh bell peppers ready for hummus dippers, salads and wraps.



And, if they are already cut into strips, weeknight fajitas are a breeze!  Here’s a recipe for Salmon Fajitas that your family will love!


Stuffed bell peppers are easily prepped on the weekend to enjoy for dinners on busy nights as well.  Just stuff with your favorite beans, rice, quinoa, corn and salsa…. top with cheese if you like…. heat in a 350 F degree oven until the peppers are soft, about 30 minutes!


Remember – prepping is your friend!  Take a little bit of extra time to optimize your meal planning and eat healthier in the end!

Cheers, Jenn

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Prep: 25 Make-Ahead Breakfasts

Guys – this is the post that I’ve been so excited to share with you!  So many ideas for make-ahead breakfasts are included here – and the best part – all from Registered Dietitian Nutritionists!  YES!

I’m dividing these recipes and links up between EGG-BASED and OAT-BASED.  I encourage you to try prepping a breakfast recipe this week.  See if you end up eating healthier in the mornings… see if you feel more energized… see if the prep ahead time investment is worth it!



Ham & Egg Muffins from Jennifer Bowers, PhD, RD at

Mini Spinach & Sweet Potato Frittata from Jodi Danen, RDN at

Baked Butternut Squash French Toast from Amy Gorin, RDN at

Egg & Broccoli Cheddar Cheese Bites from Tracy Brenner, RDN at

Salsa Stuffed Egg Nests from Charlene Pors, RDN at

Mexican Breakfast Casserole from Amanda Hernandez, RDN at

Veggie Egg Muffins from Jessica Levinson, RDN at

Smoked Salmon Goat Cheese Mini Frittatas from Marisa Moore, RDN at

Wild Blueberry Overnight Waffle Bake from Shannon Garcia, RDN at

Paleo Breakfast Casserole with Chicken from Lindsay Livingston, RDN at TheLeanGreenBean.commake-ahead-oat-breakfasts

Seedy Banana & Dried Plum Overnight Oats from Tracy Brenner, RDN at

Cranberry Pear Steel Cut Oats from Sharon Palmer, RDN at

Apple Pie Overnight Oats from Charlene Pors, RDN at

Ricotta Berry Oatmeal Cups from Jessica Levinson, RDN at

Creamy Matcha Overnight Oats from Katie Pfeffer-Scanlan, RDN at

Banana Peach Baked Oatmeal from Sarah Schlichter, MPH, RDN at

Sunflower Seed Butter and Jelly Overnight Chia Oats from Chelsey Amer, RDN at

Mango Banana Almond Overnight Oats from Amy Gorin, RDN at

Tomato Basil Steel Cut Oats from Sharon Palmer, RDN at

Homemade Instant Oatmeal Packets from Kaleigh McMordie, RDN at

Lipton Green Tea Ginger Overnight Oats from Emily Kyle, RDN at

Pumpkin Baked Oatmeal Cups from Kara Golis, RDN at

Strawberry Chocolate Overnight Oats from Nazima Qureshi, RDN at

Mocha Overnight Oats from Dixya Bhattarai, RDN at

Mango Coconut Overnight Oats from Chelsea Allen, RDN at

Remember – prepping is your friend!  Take a little bit of extra time to optimize your meal planning and eat healthier in the end!

Cheers, Jenn


Prep: Tomatillos

If you’re not from the southwest, you may not know what a tomatillo is.  Well, let me introduce you to this delicious beauty!


Recently, the fantabulous POW-WOW offered a huge bounty of tomatillos.  I was thrilled!  First step – cut tomatillos in quarters.  Second – place on a baking sheet sprayed with cooking oil.  Third – drizzle with olive oil.  Fourth – add 2-3 fresh jalapenos (quartered) and 2 cloves of fresh garlic (chopped).  Place in 400 degree oven and roast until the tomatillos are soft….about 20 minutes.


This is what the gorgeously aromatic baking sheet will look like!  Your house will smell divine!!  You are welcome!


When the mixture has cooled, place all of it into a blender and mix until smooth.  Stores well in glass jars in the refrigerator for up to a month.


Enjoy this as a fresh salsa with chips or veggie sticks.  Cook in a crockpot over chicken or pork loin.  Substitute the marinara in Eggplant Parmesan with this tomatillo sauce for a Latin twist on the classic.  It was SO delicious and the leftovers made for excellent lunches!  This is a photo of the dish before baking….


Be creative and enjoy this new flavor!

Remember – prepping is your friend!  Take a little bit of extra time to optimize your meal planning and eat healthier in the end!

Cheers, Jenn

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Tasty Kids Free Printable!

So, I’ve been running a super fun after-school club for elementary aged kids teaching about food, healthy eating and nutrition topics!  It’s been a blast!!

Lots of parents have asked me to provide some of the recipes we’ve used in class.  I’ve decided to provide a brief glimpse into some successful projects we worked on last semester.

Your free printable is here!  Four recipes with ingredients, ideas for what the kids can help with, and talking points to chat about.

I hope you can use this in your local schools to spread the word about healthy eating with the next generation!

Cheers, Jenn


Sugar in Drinks!

It seems EVERYTHING has added sugars nowadays.  From salad dressings to pasta sauces to previously-healthy vegetables.  Added sugars are everywhere.  It’s easy to spot these sugars in cookies, candies and ice cream, but food companies subtly add sugars to many foods that may surprise you.  The revised Nutrition Facts food label should clear up some of the misconceptions about added sugars versus natural sugars… This article will investigate the carbohydrate and sugar content of popular beverages….. check and see if your favorite is in this list!

How Much Sugar is in Popular Drinks?drinks-and-sugar-content-600x459

Prep: Spaghetti Squash

If you haven’t tried spaghetti squash, you are missing out!  These beauties are not only packed with fiber, but economical and delicious!  POW-WOW, a program from Borderlands Food Bank that I’ve mentioned before, offered some huge spaghetti squash recently.  Check them out!


Don’t know what to do with spaghetti squash?  I will share my favorite way to eat them.  Roasted!!  So easy, and makes enough for several lunches.  Prep is key here.  They do take a long while to roast, so best to schedule some time over a weekend, or an evening at home to make these.

First, cut the stem end off of the squash.  This will give you a base to cut the long way of the squash.  You will need a sturdy sharp knife.  And, be careful… these stinkers can be really difficult to cut.  When the squash is halved horizontally, scoop out the seeds and stringy insides.  It’s great to compost these, or replant in pots!


Now your squash can be prepared for roasting.  Place halves on a baking sheet.  Set your oven to 375 F.  Drizzle olive oil and sprinkle with salt and pepper.  That’s it!  Place baking sheet in the oven until the flesh of the squash is completely soft.  This can take 45 minutes – 1 hour, depending on the size of your squash.  I think it’s perfect when it’s a little carmelized, like in the picture below.  Yummmmmmmm


When finished, cool completely if you are going to use the squash at a later date.  I like to scoop out the squash into individual serving containers and take all week for lunch!  You can add your favorite marinara sauce, salsa, or pesto for extra flavor.  I truly like it plain!

This week I experimented with roasting the spaghetti squash as described above, but replaced the salt and pepper with my homemade taco seasoning.  Oh. My. Goodness.  It was delicious, savory, and I had lunches done for an entire week!


Remember – prepping is your friend!  Take a little bit of extra time to optimize your meal planning and eat healthier in the end!

Cheers, Jenn

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10 Superfoods for Diabetes

I will be the first to admit that I loathe the term “superfood” because of it’s subjectivity and obscureness.  But, having said this, it is certainly true that some foods are power-packed with nutrients compared to others.  Which foods are the best choices for people with (and without!) diabetes?  Read the article in the link below!  Cheers, Jenn

10 Superfoods for Diabetes