Author: Tara N. Sabo, MS, RD, LD

10 Easy One Pan Meals

10 Easy One Pan Meals

One pan meals are my absolute favorite! Nothing is easier than doing all of the cooking in ONE pan or pot, it makes for the easiest clean up and perfect for busy moms needing to get dinner on the table with minimal attention (on the […]

Shop smarter, not harder!

Shop smarter, not harder!

Photo credit: unsplash: @neonbrand A lot of people feel that eating a whole foods based diet is expensive. It doesn’t have to be, you just need to follow some simple rules and you can make this lifestyle change affordable. See below for some of my […]

Ready? Set? Raid your kitchen!!!!

Ready? Set? Raid your kitchen!!!!

I have an idea. A really good one, actually! Let’s play a game!! Well, to me this is fun (don’t judge). What kind of game, you ask? It’s called “raid your kitchen.”This is a great activity to do before meal planning. This will help minimize waste and increase variety in your meals. By playing this game, you will have a visual of all of the ingredients that you aren’t using and brainstorm a way to utilize them!

How to play:

1) Grab a pen and paper.

2) Head to your kitchen. You can start in your pantry.

3) Make a list of the ingredients you have that you haven’t used in a while. 

4) Check expiration dates and if it’s still fresh, write it down, if it’s not, chuck it.

5) Repeat in the fridge and in the freezer.

6) Lastly, take a look at your list. Do any dishes come to mind? Try searching some cookbooks and/or Pinterest for some inspo!

 This is what I found in mine! By the looks of it, I have a nice amount of ingredients to bake some treats and blend some smoothies! Now I’m going to search Pinterest for some inspiration! 


Need meal ideas?? Join my Free Meal planning Facebook group Here.

Setting Your Home Up For Success!

Setting Your Home Up For Success!

Our home is the one place we have the most control. It can either make or break our habits. It takes time to figure out what works for you. What works for one may not work for all, so always tailor this to your needs […]

Prepare to Plan. *Meal Planning Made Easy*

Prepare to Plan. *Meal Planning Made Easy*

Is “what’s for dinner?” a question you are often asked? Are your grocery bills higher than you would like them to be? Do you find yourself throwing out bad produce and expired goods? If yes, then you need to devise a plan, that’s right, A […]

Roasted Garlic & Lemon Shrimp with Broccoli, Asparagus & Spaghetti Squash

Roasted Garlic & Lemon Shrimp with Broccoli, Asparagus & Spaghetti Squash

I LOVE pasta but pasta doesn’t love me! Pasta can be a part of a healthy balanced diet by having smaller portions and choosing whole grain varieties. On National Pasta Day, which was October 17th, 2016, I shared on Instagram and Facebook my dinner. I decided to forgo the whole grain pasta and sink my teeth into some SPAGHETTI SQUASH! It is such a great substitute for pasta. Don’t get me wrong, it is not pasta by any means, but it is delicious! I like eating it with marinara sauce, chili, or when I get creative, veggies and shrimp! See below for one of my creative recipes!

Roasted Garlic & Lemon Shrimp with Broccoli, Asparagus & Spaghetti Squash

spaghetti squash

1 medium size spaghetti squash- roasted (cut in half and seeds scooped out)

1 bag (10oz)  thawed medium raw shrimp (tail removed and deveined)

1lb asparagus (cut up)

1/2 cup raw broccoli florets

1 head of garlic (roasted with olive oil, crushed red pepper and s&p)

2tbsp of olive oil (may need more)

1 medium lemon

Directions

Preheat oven to 400F. Cut the spaghetti squash lengthwise and scoop seeds out and place it cut side down in a Pyrex dish and place in oven. Spaghetti squash has a pretty tough skin, microwaving it for a few minutes can make it easier to cut.

While the squash is roasting, make the garlic. First, cut the top off of a head of garlic and add some olive oil, salt & pep, and crushed red pepper and wrap it in aluminum foil and toss it in the oven!

The squash can take about 45minutes or so, use this time to prep the broccoli and asparagus then put both aside.

During the last 15 minutes until the squash is ready, take the garlic out of the oven. Heat the oil in a pan, then add the roasted garlic, spices and sauté the veggies. Once the veggies become slightly tender, add the shrimp. If you are like me, I like my veggies on the crunchy side, so I add my shrimp around the same time my veggies are cooked to my desired likeness.

Serve and enjoy!!  

No Dairy, No Problem! *Product Review: Heidi Ho Chia Cheeze*

No Dairy, No Problem! *Product Review: Heidi Ho Chia Cheeze*

As a breastfeeding mom, I had to eliminate dairy from my diet because my daughter was colicky and had bad spit up. A lot of people tend to mistaken dairy sensitivity with lactose intolerance. I am going to briefly explain the science. Lactose intolerance is […]

Baby Friendly Red, White & Green Mini Meatballs

Baby Friendly Red, White & Green Mini Meatballs

I was in Target the other day, and I came across Plum Organics chicken, quinoa and veggie meatballs. They were in the frozen section for kids, but they looked like they would be good in this leftover pasta and veggie dish I had at home. […]

Five simple tips to keep in mind when eating out!

Five simple tips to keep in mind when eating out!

I am sure most of you can agree that it is SO hard to eat healthy when eating out. I mean come on, we are surrounded by hot bread & butter, fried appetizers, hunks of meats, and sugary cocktails! It doesn’t help that the portion sizes could feed a wholly mammoth.  Eating out doesn’t have to be off limits! Below are some tips to help take the guesswork and stress out of eating out while still eating healthy.

Tip #1 Check the menu!

It is helpful to check the menu before you go out! The internet is a wonderful thing, take advantage of it!! We have access to thousands of menus right at our fingertips.  My husband thinks I am a complete creep for doing this EVERY TIME WE GO OUT, but it helps me stay focused and not eat like a monster.

Tip #2 – Speak up!

I worked in the restaurant industry as a waitress for 10 years prior to becoming a dietitian, so I know requests CAN AND USUALLY WILL BE MADE! Don’t assume that they can’t do it for you, don’t feel like a pest, and if you feel that you’re being “that person” leave a little extra tip ;). A few years back, I went out to eat with a friend of mine and I really wanted chicken marsala. I am aware that the chicken is fried, so I asked the waiter if they can substitute the fried chicken for grilled and to have whole wheat pasta instead of white (the menu didn’t mention whole wheat substitutions). They were able to provide me with grilled chicken marsala, with a side of whole wheat penne, I was very pleased! I’m serious when I say, you don’t have to eat grilled chicken salads EVERYTIME you go out to be “healthy”. Making simple swaps could cut back a lot of calories but not flavor!

Tip #3- Follow the Plate Method

I am sure you have heard of “MyPlate”, which is the updated version of the Food Pyramid. Well, in NY, I used “My Plate Planner”, which is the NYC Dept. of Health’s version with my patients. This basically means that you will fill up half of your plate with non-starchy veg, 1/4 with lean protein and 1/4 of complex carbs. This method allows the most flexibility, but with portion control in mind. If you want a hamburger when you are out, ask for a side salad with oil & vinegar or steamed veggies instead of fries. If you MUST have ranch, bleu cheese, or some type of rich dressing, ask for it on the side and dip your fork in it!

Tip #4- Split it or pack it! 

If you are craving something you are trying to limit (fried mozzarella for example), ask a friend if they would like to split an appetizer with you and get a salad for your entree. Again, balance out the plate without overindulging! If you don’t want to share, ask if there are half portions available or ask for a container to pack half of your dish for the next day.

Tip #5-Enjoy Yourself!

Living a healthy lifestyle shouldn’t be stressful or make you feel depressed. These tips are offered to you so you can still enjoy eating out while being healthy!

Now go grab and your friends or significant other and enjoy yourself at your favorite restaurant!

It’s beginning to look a lot like pumpkin!

It’s beginning to look a lot like pumpkin!

‘Tis the season for pumpkin! The stores are infested with pumpkin spice flavored EVERYTHING!! Pumpkin has become so trendy and synonymous with Fall. The leaves change and everything turns into a pumpkin! Are pumpkin flavored things healthy? Overall, no. Is pumpkin healthy? Absolutely! How can […]