Lunch 'n Learn
Megan Wroe is a registered dietitian and health coach. She received her Master’s degree in nutrition
and food science at Cal Poly Pomona and completed her dietetic internship at the VA
in Los Angeles. After years in the field of pediatric outpatient nutrition, Megan
became a Certified Lactation Educator and more recently, became certified as a Culinary
Nutrition Expert, making her a professional at putting nutrition recommendations into
actual food experiences. Megan is currently a lead health coach at St. Jude Wellness
Center. She works directly with clients for both individual consultation and in teaching
health and wellness programs. She also works with employers and advisors/brokers in
implementing wellness programs into their company workplace.
Megan Wroe, MS, RD, CNE, CLEC
Wellness Manager & Registered Dietitian,
St. Jude Wellness Center
Healthy Pizza Nutrition Class & Demo!
Pizza is the ultimate comfort food that typically pleases everyone in the family,
but it's also notorious for being high in refined starches, inflammatory fats and
pretty much void of any plant-fiber benefits. But what if we could make an ooey-gooey
pizza that worked FOR our bodies and not AGAINST them? Good news! We can! Join registered dietitian Megan Wroe for a fun-filled webinar where you will learn to make different types of healthy pizza
crusts and toppings that are not only healthy, but super delicious too!
- Pesto Pizza
Pesto Pizza on Socca
Servings 6 slices
- 1 cup garbanzo bean flour
- ½ tsp. sea salt
- 1 tsp. baking powder
- 1 scant cup warm water
- ¼ cup ricotta cheese
- ¼ cup pesto
- ¼ cup sun-dried tomatoes
- 1 cup arugula
- Olive oil drizzle
- Dried basil, red pepper flakes & sea salt to finish
- In a mixing bowl, whisk together garbanzo bean flour, salt, baking powder and water
until smooth. Cover with a towel and let rest 30-60 minutes.
- Heat oven to 425 and let cast-iron skillet (or other baking dish) sit in the oven
as it heats. Add a swirl of olive oil to the pan to coat and pour in the chickpea,allowing
it to spread to the edges.
- Transfer pan to oven and bake 10-15 minutes until bubbles have formed and top is golden
- Change oven to broil. Spread pesto over the baked socca, then spread dollops of ricotta.
Top with arugula drizzled in olive oil, sun-dried tomatoes and desired seasonings.
- Broil for just a few minutes until arugula is starting to wilt.
- Mix in different seasonings into the socca batter for more intense flavor.
- Feel free to put ANY toppings on this pizza base and simply broil until your toppings
are charred and chosen cheese is bubbly.
Modified recipe from www.minimalistbaker.com
- Quinoa Pizza
Quinoa Pizza Bowls
- 1 cup (dry) quinoa
- 2 cups chicken or vegetable stock
- 2 (14-ounce) jars pizza sauce
- 2 cups (8 ounces) shredded Mozzarella cheese
- 2-3 cups of your favorite pizza toppings (pepperonis, diced green peppers, diced button
mushrooms, thinly-sliced red onions, zucchini, etc.)
- optional toppings: grated Parmesan cheese, crushed red peppers
- Preheat oven to 425°F.
- Cook quinoa in the chicken or vegetable stock according to package instructions.
- When the quinoa has finished cooking, fluff the quinoa with a fork. Then stir about
1/2 cup pizza sauce into the quinoa until evenly combined. Set aside.
- Lightly spray 6 large (10-ounce) oven-safe ramekins with cooking spray. Place the
ramekins on a large baking tray.
- Spread about 2 Tablespoons of pizza sauce evenly over the bottom of each ramekin.
Layer each with about 1/4 cup of quinoa, and spread with a spoon to flatten. Layer
each evenly with pinch of shredded Mozzarella. Layer each with a single layer of pizza
- Repeat by layering each with another layer of sauce, quinoa, Mozzarella, pizza toppings,
followed by a final layer of Mozzarella. The ramekins should be full but not overflowing.
- Transfer the baking sheet full of ramekins to the oven, and bake for 20 minutes, or
until the cheese is melted and the ingredients are heated through. At this point,
you can either remove the pizza bowls from the oven. Or if you'd like to get the cheese
extra golden on top, you can turn the oven to "broil". Then -- keeping a close eye
on the cheese so that it does not burn -- broil the pizza bowls until the cheese is
golden on top.
- Remove and sprinkle each pizza bowl with a pinch of Parmesan cheese and crushed red
peppers, if desired. Serve immediately.
- Feel free to swap in your favorite pizza toppings here. As goes with traditional pizza,
just be sure that they are chopped or cooked (if needed, such as for sausage, etc.)
if needed before adding them to the pizza bowls.
- You can also do this in one large casserole dish.
Modified recipe from www.minimalistbaker.com
- Cauliflower Pizza
Trader Joes Spicy Cauliflower Veggie Pizza
Serves 4 slices
- 1 frozen Cauliflower Pizza Crust
- ½ - ¾ jar Red Pepper Spread
- ½ - ¾ bag Quattro Formaggio shredded cheese
- 1 bag Misto Alla Griglia frozen vegetables
- Handful chopped fresh basil
- Fresh cracked pepper to taste
- Optional toppings: feta cheese, pizza seasoning ***All ingredients are from Trader
- Prepare crust as instructed on box.
- While crust cooks, heat frozen vegetables in a pan over medium heat to defrost and
- When crust is ready, layer sauce, ½ cheese, vegetables, remaining cheese, basil and
any other seasonings or toppings.
- Broil 2-4 minutes until bubbly.
- You can use the Broccoli Kale Pizza Crust with this recipe as well!
- Feel free to use regular pizza sauce or add shredded chicken for extra protein!
Recipe by Megan Wroe, MS, RD, CNE, CLEC
- Ricotta Cheese
Vegan Whipped Ricotta Cheese
Serves 1.5-2 cups
- 1 ½ cups raw cashews
- 1-2 Tbls. nutritional yeast (or more to taste)
- 2 Tbls. lemon juice
- ½ - 1 tsp. sea salt
- ½ - 1 tsp. garlic powder
- ½ - 1 cup water
- Soak cashews in warm water for at least 2 hours, or overnight. Drain and rinse.
- Add all ingredients (start with lesser amount of water) to high speed blender or food
processor and blend until smooth and creamy (~2 min). Slowly add more water if needed
- Taste and add more lemon juice/salt/garlic powder or nutritional yeast as desired.
- The ricotta is ready to eat as is, but you can let it sit in the refrigerator for
1-2 hours to thicken. You can also let it sit in a colander over a bowl to drain excess
liquids if you like a really thick ricotta.
- Feel free to add fresh herbs for a savory ricotta or cinnamon and honey for a decadent
Modified recipe from www.simple-veganista.com
- Zucchini Pizza
Zucchini Pizza Bites
Serves 18-20 bites
- 2 medium zucchini, sliced into ¼” circles
- ¾ tsp. garlic powder
- ¾ tsp. dried basil or pizza seasoning
- ¼ tsp. sea salt
- ½ cup favorite pizza sauce
- 18-20 slices of pepperoni or salami
- 1 cup shredded mozzarella cheese
- Preheat oven to 400.
- Lay individual zucchini rounds on parchment-lined baking sheet, not overlapping. Sprinkle
with garlic powder, basil and sea salt. Roast for 15 minutes.
- Place ~ ½ tsp. pizza sauce in center of each zucchini slice. Place pepperoni/salami
slice and ½ tsp. shredded cheese on top of ~1/3 of the zucchini slices, aiming for
the larger slices.
- Stack a sauced zucchini slice on top of each pepperoni/salami slice and top with another
½ tsp. cheese.
- Stack remaining sauced zucchini slices on top of double stacks, top with more cheese.
Place back in the oven for 2-3 min. until melty and bubbly.
- Make these vegetarian by simply eliminating the pepperoni/salami slices.
- Have fun with flavors by swapping out the middle slice of zucchini for a square of
Nutritious and Delicious Breakfast Dishes Nutrition Class & Demo!
Join registered dietitian Megan Wroe in her kitchen once again for a brand new virtual lunch n’ learn! Megan will be showing
you how to make some nutritious and oh-so delicious breakfast dishes that are easy
to whip up and will keep you energized all morning rather than getting that early
- Protein Bars
Almond Butter Chocolate Protein Bars
- 5 pitted dates
- 5 Tbls. water
- ½ cup almond butter
- ½ cup neutral protein powder
- 1/3 cup almond flour
- 1 Tbls. cocoa powder
- ½ tsp. cinnamon
- ¼ tsp. salt
- Heat dates and water in microwave for 1 minute. Remove and cover with a towel for
5 minutes to “steam.”
- Pour dates, water and nut butter into blender and process until smooth. Add protein
powder and almond flour and process again until smooth.
- Separate the mix into 2 separate bowls. Add cocoa powder into one and cinnamon into
the other. Mix well.
- Combine the 2 doughs into a large ball so that it starts to looked marbled. Push firmly
into an 8x4 loaf pan lined with parchment paper.
- Freeze for at least an hour. Slice into 6-8 portions and store in the freezer. Allow
to defrost for 2-3 minutes before eating.
- Swap 2-3 Tbls. defrosted, mashed berries instead of cocoa powder for PBJ bars.
- Egg Bites
Instant Pot Egg Bites
Servings 7 bites
- 4 eggs
- ½ cup cottage cheese
- ¼ cup chopped roasted red bell pepper
- ¼ - ½ cup sautéed spinach
- ¼ cup feta cheese
- 1 Tbls. fresh or dried chives
- Sea salt & pepper
- Whisk all ingredients together and pour into Instant Pot silicone molds that have
been sprayed with oil.
- Pour 1 cup water into Instant Pot and lower trivet inside.
- Cover silicone mold, lower into Instant Pot, lock the lid and put into sealed position.
- Press the STEAM button and set for 10 minutes. Once it has cooked, allow to release
naturally for 5-10 minutes. Allow to cool before taking out of molds.
- Feel free to swap out with other favorite veggies. Broccoli and cheddar, kale and
- These freeze well so double the recipe if you like!
- Egg Muffins
Serving 2 Muffins
- 6-8 medium eggs, beaten
- ½ sweet potato, grated
- 2 cups spinach or kale leaves, chopped
- 1-2 medium zucchini, grated and liquid squeezed out
- 1 cup almond meal
- 1 tsp. baking powder
- 1 tsp. each sea salt and ground pepper
- Optional: nutritional yeast, favorite cheese, favorite seasonings, hot sauce, herbs
- Preheat oven to 350.Grease a 12-hole muffin tin with olive oil
- Combine all ingredients in a bowl and stir to combine.
- Spoon egg mixture into muffin holes. Bake for 35 minutes, or until set and not “jiggly.”
Chill for up to 1 week or freeze.
- Eat on the go or serve with diced avocado or salsa!
- Feel free to swap out with other favorite veggies, add little bits of sausage or leftovers
from the week, etc!
- You can leave out the almond meal and baking powder for more of a “quiche” texture
than muffin texture. Both ways are delish!
- You can also swap out the sweet potato for more veggie if you want lower starch/carbs
in your egg muffins.
- English Muffin
2 Minute Paleo English Muffin
- ¼ cup almond or cashew flour
- 1 Tbls coconut flour
- ¼ tsp baking soda
- 1/8 tsp sea salt
- 1 egg
- ½ Tbls melted coconut oil or avocado oil
- 2 Tbls water
For the cinnamon raisin version:
- ¼ tsp cinnamon
- ½ Tbls maple syrup
- 1 ½ Tbls golden raisins
- Whisk together dry ingredients in a small bowl.
- Add remaining wet ingredients and whisk again.
- Transfer mixture into greased ramekin and microwave 2 minutes
- Remove from ramekin, slice in half and toast 2-3 minutes in toaster to serve.
- Feel free to experiment with herbs and seasonings! Try garlic powder, Everything But
the Bagel seasoning or parmesan cheese!
- Protein Pancakes
Freezer Protein Pancakes
- 1 cup water or almond milk
- 1 egg
- 1 banana
- ¼ - ½ cup protein powder
- 1 cup chickpea flour
- 1 Tbls. baking powder
- 2 Tbls. arrowroot starch
- Coconut oil for pan
- Optional add-ins (1/4 cup each): chocolate chips, dried cranberries, fresh blueberries
or raspberries, unsweetened coconut flakes, 1 tsp. vanilla, ¼ cup lemon juice, poppy
- Toppings: Greek yogurt, berry chia syrup, fresh fruit, lemon zest
- Blend all ingredients other than toppings in a blender until smooth. Add add-ins by
stirring by hand.
- Melt 1 Tbls. coconut oil in large pan and pour round pancakes of batter onto pan.
Let cook until you see bubbles form, then flip and cook another 2-3 minutes per side.
- Serve with toppings or let cool and freeze in airtight container.
- Add 1 scoop favorite protein powder to give this even more satiating power.
- To Reheat: Pop in toaster or toaster oven on low. Alternatively, warm in the oven
at 350 for 6-8 minutes.
The Health Benefits of Taco Tuesday!
You’ve heard of the Mediterranean Diet, but did you know that the Taco Diet (if done right) can provide many of the same health benefits? Join dietitian
Megan Wroe for a virtual cooking class where she will show you how to make a heart-healthy,
anti-inflammatory, delicious dish for your Taco Tuesday! Megan will walk you through the nutritional reasons why certain taco ingredients are beneficial and will discuss ways to use the same ingredients in multiple
ways to give your taco nights variety. Who knows, a margarita demo just might be included too!
Video expired, recipes available below.
- Cassava Flour Tortillas
Cassava Flour Tortillas
Servings 6-10 tortillas
- 1 cup cassava flour
- ½ tsp. sea salt
- 3 Tbls. melted coconut oil or avocado oil
- ½ cup + 2 Tbls. warm water
- Whisk flour and salt together in a large bowl.
- Use a fork to work the oil into the flour until uniformly crumbly.
- Add the warm water to the mixture using the form, mixing until it becomes a sticky
dough. Once it seems uniformly sticky, use your hands to shape it into a large ball.
- Separate the large ball into 6-10 smaller balls, place into a large bowl and cover
the bowl with a damp towel to let rest for 5-10 minutes.
- Use your hands or 2 pieces of parchment paper or a tortilla press to roll small balls
of dough to preferred thinness (ideal is around the thickness of an orange peel).
- Preheat skillet or griddle over medium-low heat. Do NOT grease the pan. Transfer tortillas
to griddle and heat 30-60 seconds per side. Place heated tortillas on a plate covered
with a towel to keep warm and moist.
- Turn these into chips by slicing your tortillas into triangles. Lightly brush with
olive oil and sprinkle with sea salt, then bake on a baking sheet at 425 for 10-15
minutes, flipping halfway through. Season before baking however you like: cumin, smoked
paprika, lime juice, or even cinnamon and sugar!
- Chickpea flour can replace cassava flour, but the texture is a bit more bready, like
- Citrus Slaw
- 1 large bag of coleslaw mix (or ½ head green and ½ head red cabbage, chopped)
- ½ -1 bunch cilantro, chopped
- Juice of 2 limes
- 1-2 Tbls. rice vinegar
- 1 Tbls. olive oil
- 1 Tbls. taco seasoning
- Mix everything together in a large bowl, using your hands or tongs to make sure the
slaw is well coated.
- Let chill for at least 30 minutes, but several hours is preferable.
- Swap out 1 lime for juice of ½ orange or lemon to change up the zesty flavor.
- Add any other shredded veggies you like, such as onion or carrots.
- Homemade Refried Black Beans
Homemade Refried Black Beans
- 1 can black beans, drained and rinsed
- 1/3 cup water or bone broth
- ½ tsp. each onion powder, garlic powder, cumin, sea salt
- 1 Tbls. lime juice
- Heat water or broth in a saucepan with seasonings.
- Add beans, bring to boil, then reduce heat to simmer 5-7 minutes, mashing as you go.
The more you mash, the creamier your refried beans will be. Mash until you reach desired
- Add lime juice and let it sit for another 5 minutes (uncovered will continue to thicken,
covered will stay pretty much the same. covered with a towel to keep warm and moist.
- Add any seasonings you like. Cilantro is delicious in these! Or make it spicy with
- Make this a complete meal by mixing in roasted tomatoes and bell peppers!
- Any bean will work here. Pinto beans make a traditional refried bean, whereas chickpeas
make more of a Mediterranean bean dish.
Modified from original recipe www.joyfoodsunshine.com
- Perfect Taco Bar
Perfect Taco Bar
BASE (choose 1)
- Homemade or store-bought tortillas
- Homemade or store-bought tortilla chips
- Cauliflower rice
PROTEIN (choose 1-2)
- Beans or homemade refried beans
- Grilled chicken
- Grilled or baked white fish (cod, tilapia, mahi mahi)
- Flank steak
- Vegan chorizo
- Crumbled, sautéed tofu
- Citrus slaw
- Roasted vegetable medley (zucchini, bell peppers, tomatoes, onions, mushrooms)
- Roasted corn
- Raw veggies (tomatoes, onion, lettuce, cabbage)
- Avocado or guacamole
- Salsas or hot sauce
- Feta or shredded mozzarella cheese
- Taco seasoning & sea salt
- Roast or grill any vegetables in avocado oil and taco seasoning. Use same oil, seasoning
and some lime juice to prepare desired proteins.
- Choose your items and set them out for people to assemble as tacos, bowls or even
- If preparing nachos, layer toppings onto sheetpan of chips, cover with cheese and
broil a few minutes until melted.
- Roasted Mini Bell Pepper Snacks
Roasted Mini Bell Pepper Snacks
- Set oven to 400.
- Lay bell peppers on a parchment-lined baking sheet and bake for 30-40 minutes until
soft and blackened to your liking.
- Enjoy as a snack on their own or dipped in guacamole or bean dip! Delicious and pretty
on a party platter!
- Serve as a side dish alone or drizzle with olive oil and lime juice.
- Chop up for use in fajitas or tacos.
- Blend with lime juice and spices for a yummy spread.
- Drizzle with balsamic vinegar for a Mediterranean flavor.
- Skinny Citrus Margarita
Skinny Citrus Margarita
- 3oz tequila
- Juice of 2 oranges
- Juice of 2 limes
- 1 can sparkling water (lime or lemon flavored is even better!)
- Sea salt or smoky sea salt
- Shake together tequila with citrus juices.
- Pour into two cups rimmed with sea salt, add ice and top off with sparkling water.
Sprinkle with sea salt on top to serve.
- Also delicious with mezcal for a smoky flavor.
- Add jalapeno slices for a spicy margarita!
- Ditch the tequila and it’s a yummy mocktail!
Virtual Healthy BBQ Side Dish Nutrition Class and Demo
It's summer so it's time to get grilling! But what to make alongside your grilled
chicken/burgers/ribs? Join dietitian Megan Wroe for a class dedicated to the often underestimated, but oh-so important BBQ sides!
These side will all be healthy versions of your traditional BBQ faves but just as
satisfying. Grab your red checkered tablecloth and let's go!
- Grilled Chicken & Romaine Salad
Chipotle Chicken, Halloumi & Grilled Romaine Salad
- 1 zucchini, sliced
- 2 romaine hearts, halved lengthwise)
- 4oz halloumi cheese, sliced
- 1lb chicken breast
- ½ cup avocado or olive oil, divided
- ¼ cup red wine vinegar
- 3 Tbls. lime juice
- 2 green onions, chopped
- ½ bunch cilantro, chopped
- 1 Tbls minced canned chipotle in adobo
- 1 tsp. cumin
- Sea salt to taste
- Make dressing by whisking ¼ cup oil with vinegar, lime, green onion, cilantro, chipotle
- Marinate chicken and zucchini in ¼- ½ of the dressing. Brush halloumi and romaine
with remaining oil.
- Heat grill to medium-high. Grill chicken for 5-8 minutes per side. Grill zucchini
in a vegetable grill pan at the same time.
- Grill halloumi and romaine for 2-3 minutes per side.
- Cut chicken into bite-sized pieces or slices.
- Serve plates with romaine topped with halloumi slices, the, chicken and zucchini and
drizzle with remaining dressing.
- All grilling can be roasted in the oven instead.
- Use any mixture of grilled vegetables: red onion, bell pepper, corn…
Modified recipe from www.eatingwell.com
- Potato Salad
Herbed Potato Salad
- 2 lbs. small red potatoes, scrubbed and sliced into .” thick rounds
- 1 Tbls. fine sea salt
- ¼ cup olive oil
- ⅓ cup lightly packed flat-leaf parsley, roughly chopped, plus extra for garnish
- ⅓ cup roughly chopped green onions, plus extra for garnish
- 2 Tbls. fresh lemon juice
- 2 tsp. Dijon mustard
- 2 cloves garlic, roughly chopped
- 3 celery stalks, chopped ;
- Fresh ground pepper to taste
- Optional: 4 hard boiled eggs, chopped
- In a large saucepan or Dutch oven, combine sliced potatoes and salt and cover 1” with
water. Bring to a boil over high heat, then reduce to medium low and cook until potatoes
are easily pierced with a knife, about 5-6 minutes.
- Reserve ¼ cup cooking water, then drain and transfer potatoes to a large mixing bowl.
- In a small food processor, combine olive oil, ⅓ cup parsley, ⅓ cup green onions, lemon juice, Dijon mustard, garlic and black pepper. Process until
herbs and garlic are in little pieces. With food processor still running, pour in
reserved cooking water and process until just blended. (This can be done with a whisk
as well and will be slightly chunkier).
- Drizzle the potatoes with herbed olive oil mixture and gently mix to combine. (It
will look like you poured too much but the potatoes will soak it up soon!) Let everything
rest 10 minutes, tossing every few minutes.
- Add celery and remaining parsley and green onions (and chopped hard boiled egg if
using) and gently toss again.;
Nutrition per serving (without egg):
150 calories, 3g fat, 1g saturated fat, 112mg sodium, 34g carb, 5.2g fiber, 5g sugar,
- Mediterranean Salad
Mediterranean Millet Vegetable Salad
- 1 cup millet
- 2 cups water or broth
- 1 can chickpeas, drained & rinsed
- 1 package Trader Joe’s Misto Alla Griglia vegetables, defrosted and chopped (*see
notes for options)
- Drizzle balsamic vinegar
- ½ cup crumbled feta cheese
- Optional additions: chopped olives, artichoke hearts, hemp seeds, crunchy chickpeas
- Bring 2 cups water or broth to a boil, add millet, cover and reduce heat to simmer
15-20 minutes until water is absorbed. Let sit covered for 5 minutes then fluff with
- Mix all remaining ingredients together and serve!
- Note that 2-3 cups of roasted vegetables can replace the frozen pre-cooked package
from Trader Joe’s. Good options are squash, bell peppers, eggplant or onion. You can
also use jarred roasted bell peppers.
- If you do this, whisk some olive oil into the balsamic vinegar to make more of a dressing
since this is already added to the Trader Joe’s frozen blend.
- Cooked millet can be frozen
- Watermelon Skewers
Watermelon Bruschetta Skewers
Serves 12-14 skewers
- 4oz feta cheese in block form
- ¼ of a large watermelon, cubed into bite-sized pieces
- Mint leaves
- Balsamic vinegar or reduction
- Assemble by stacking feta and watermelon with a mint leaf in between and skewer with
toothpick or skewer. Make these mini or stack multiple times for a large skewer.
- Lay onto a large platter and drizzle with balsamic.
Nutrition per serving:
74 calories, 3.2g fat, 1.2g saturated fat, 162mg sodium, 9g carb, 0.7g fiber, 5g sugar,