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Wellness Center

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

Megan Wroe, MS, RD, CNE, CLEC
Wellness Manager & Registered Dietitian,
St. Jude Wellness Center
@personalrd | @rdmegan

Upcoming Sessions
 
    • 2020 | December Cooking

      December is a month of MANY holidays, and that means MANY opportunities for festive food! Most holiday dishes are not exactly health-conscious, but fortunately Megan has some healthy alternatives for you! Join her in her kitchen for some yummy, nutritious holiday swaps to serve during Hanukkah, Kwanzaa, Christmas, Boxing Day, Omisoka, New Years AND birthdays (because it’s Megan’s birthday month!)

       

        • coconut creamed greensCoconut Creamed Greens

          Coconut Creamed Greens

          Serves 4-6

          coconut creamed greens

          INGREDIENTS:

          • 1 bunch kale, torn into pieces
          • 1 bunch rainbow chard, sliced
          • 3 cups spinach
          • 3 Tbls coconut oil or avocado oil, divided
          • 1 shallot, minced
          • 2-3 cloves, minced
          • 1 tsp sea salt
          • 1 can coconut milk
          • ⅛ tsp nutmeg
          • Ground pepper to taste

          INSTRUCTIONS

          1. Heat 1 Tbls oil in a large saucepan. Add garlic and shallot and cook 2-3 minutes until soft and fragrant.
          2. Add coconut milk, bring to simmer and let cook, stirring occasionally, for 8-10 minutes until liquid is reduced by about half. Stir in nutmeg and salt and remove from heat.
          3. Meanwhile, heat remaining 2Tbls oil in a large stockpot over medium high. Add all greens in batches, adding more as each batch starts to wilt and continuing to stir.
          4. Add coconut milk mixture to the greens and stir well. Season with salt and pepper to taste.
        • golden latkesGolden Latkes

          Golden Latkes

          Serves 6

          golden latkes

          INGREDIENTS:

          • 2 cups shredded potatoes
          • 1 onion, diced
          • ½ cup chickpea flour
          • 1 tsp cumin
          • 1 tsp turmeric
          • 1 tsp sea salt
          • ½ - 1 tsp black pepper
          • 2 eggs, beaten
          • 2-3 Tbls avocado oil

          INSTRUCTIONS

          1. Thoroughly mix together all ingredients except oil in a large bowl.
          2. Heat 1 Tbls oil in a large skillet over medium-high heat. Place heaping spoonful of potato mixture into the skillet and use a spatula to flatten. Cook until golden and crispy on the bottom (3-5 min), flip and repeat. Transfer to paper towel to drain and repeat with remainder of the potato mixture, adding more oil to the skillet between batches.

          NOTES:

          • Can use cauliflower rice instead of potato for minimal carb count if needed.
        • toshikoshi sobaToshikoshi Soba

          Toshikoshi Soba

          Serves 6

          toshikoshi soba

          INGREDIENTS:

          • 6 cups bone broth or vegetable stock
          • 1 piece konbu kelp
          • 1 Tbls sake
          • 2 Tbls mirin
          • 2-3 Tbls tamari
          • 4-6 Tbls miso paste
          • 7-10 oz soba noodles
          • 1 package konjac (or shirataki) noodles
          • Optional: 3-6oz cooked pork or rib meat

          Optional Toppings:

          • Sliced green onions
          • Dried seaweed flakes
          • 1 soft-boiled egg per bowl
          • Radish slices
          • Bean sprouts

          INSTRUCTIONS

          1. Soak konbu in water overnight.
          2. Add konbu and konbu water to broth in a large stockpot. Bring to a boil and then reduce to simmer. Add sake, mirin, tamari and miso and let simmer on low while preparing the rest of the meal.
          3. Cook soba noodles according to package directions.
          4. Remove konjac noodles from package and rinse under cold water.
          5. Remove and discard konbu from broth. Add noodles and meat (if using) to the soup and ladle into bowls. Add desired toppings and serve.
        • Cake Batter BitesCake Batter Bites

          Cake Batter Bites

          Serves 9-10

          Cake Batter Bites

          INGREDIENTS:

          • 3 Tbls creamy cashew butter
          • 2 tsp vanilla extract
          • ¼ tsp pink sea salt
          • 3-4 Tbls honey or agave or allulose
          • ⅔ cup oat flour
          • 1 tsp almond extract
          • 1 Tbls favorite milk
          • Crushed dried strawberries & unsweetened coconut flakes for sprinkles

          INSTRUCTIONS

          1. Mix all ingredients together in a bowl until well mixed and thick and sticky.
          2. Form balls and roll in more crushed strawberries and coconut to serve.
    • 2020 | Healthy Holiday Comfort Dishes

      November is a time of family, gratitude and EATING! Thanksgiving foods are notoriously unhealthy, but they are also intended to be celebratory traditions that bring joy and (ideally) are not consumed more than once a year. Rather than focus only on Thanksgiving healthy options (which may or may not be acceptable to the family), Megan will guide you through healthier alternatives to comfort foods in this month’s cooking class. Join her to learn new recipes that will nourish both body and spirit, whether it’s Thanksgiving or any other day this holiday season! 

       

        • lentil shepherds pieLentil Shepherds Pie

          Lentil Shepherds Pie

          Serves 4 cups

          INGREDIENTS:

          • 1 lb cooked lentils OR ground beef
          • 1-2 cups mirapoix
          • 2 Tbls. Grass-fed butter
          • 3 cups baby spinach
          • 1 Tbls thyme
          • 1 Tbls oregano

          Cauliflower Topping:

          • 1 large bag cauliflower rice
          • 4 Tbls grass-fed butter
          • Salt & pepper to taste

          INSTRUCTIONS

          1. Heat oven to 400F.
          2. Heat butter in a large saute pan and cook mirepoix until softened. Add lentils and spinach and cook until softened.
          3. Add seasonings and pour into a greased baking dish.
          4. Steam cauliflower 5-7 minutes until very soft. Pour into a large bowl.
          5. Add butter and milk and use hand mixer or blender to puree. Season and spread over lentil-veggie mix,
          6. Bake 15-20 minutes until top is golden. Serve with rosemary sprigs.

          NOTES:

          • If using meat, add to mirepoix and cook until browned.
          • Add any veggies you like.
        • mushroom gravyMushroom Gravy

          Mushroom Gravy

          Serves 4 cups

          INGREDIENTS:

          • 1 lb mushrooms
          • 4 Tbls avocado oil (or more as needed)
          • ½ cup chopped scallions
          • 2 cloves garlic, minced
          • 3 Tbls flour
          • 2 cups chicken or vegetable broth
          • 1 cup dry wine or water
          • 2 Tbls tomato paste
          • 2 Tbls parsley, chopped
          • 1 tsp thyme
          • Salt & pepper to taste

          INSTRUCTIONS

          1. In a saucepan, heat 2 Tbls oil, add mushrooms and sauté 5-10 minutes until softened. Remove mushrooms and set aside.
          2. Heat remaining oil and add scallions and garlic. Saute 4-5 minutes until softened.
          3. Stir in flour and gradually add in chicken broth and wine.
          4. Cook, stirring frequently until thickened.
          5. Add remaining ingredients along with reserved mushrooms.
        • english muffinMicrowave English Muffin

          Microwave English Muffin

          Serves 1

          english muffin

          INGREDIENTS:

          • 3 Tbls coconut flour
          • ¼ tsp baking soda
          • ⅛ tsp sea salt
          • 1 egg
          • 2 Tbls water or milk
          • Avocado oil spray

          INSTRUCTIONS

          1. Whisk all ingredients together in a bowl.
          2. Spray a ramekin to grease it and pour in batter.
          3. Cover and microwave 1.5 – 2 minutes until cooked.
          4. Slice and toast to use as an English muffin or keep softened to use as a biscuit.

          NOTES:

          • Almond flour can be subbed for coconut.
          • Add any seasonings you like, even try cinnamon, honey and raisins for a sweet English muffin!
    • 2020 | Healthy Fall Comfort Foods

      Join dietitian Megan Wroe in her kitchen for a cooking class on healthy comfort foods full of some fall favorites!

       

        • rosemary apple pork roastRosemary Apple Pork Roast

          Crockpot Rosemary Apple Pork Roast

          Serves 4-6

          rosemary apple pork roast

          INGREDIENTS:

          • 2-3 lb. pork shoulder roast
          • 1 cup bone broth
          • 6 sprigs rosemary
          • 4-6 basil leaves
          • 1 Tbls. Chopped chives
          • 1 tsp. sea salt
          • ½ tsp black pepper
          • 2-3 apples, chopped 

          INSTRUCTIONS

          1. Put everything in the crockpot and cook on low for 8-10 hours.
          2. Spoon over quinoa or cauliflower rice.
        • miso winter squashMiso Winter Squash

          Miso Winter Squash

          Serves 4-6

          miso winter squash

          INGREDIENTS:

          • 2 lbs. delicata or other winter squash, halved, seeded and cut into pieces
          • 8 oz extra firm tofu
          • 2 Tbls. sesame oil
          • 1 tsp. tamari
          • 1 Tbls. miso paste
          • ¼ cup OJ
          • 1 Tbls. lemon juice
          • ¼ tsp lemon zest
          • 5 Tbls. water 
          • Toppings: sesame seeds, cilantro, basil, lemon wedges 

          INSTRUCTIONS

          1. Heat oven to 400.
          2. Toss squash with sesame oil and bake in large baking dish for 40 minutes, turning at 20 minutes.
          3. Mix together remaining ingredients and toss tofu to coat.
          4. Pour tofu mixture over squash and bake for 15-30 minutes, depending how caramelized you like it. Finish with favorite toppings.
        • pumpkin pie protein smoothiePumpkin Pie Protein Smoothie

          Pumpkin Pie Protein Smoothie

          Serves 2

          pumpkin pie protein smoothie

          INGREDIENTS:

          • 1 banana (fresh or frozen)
          • ½ can pumpkin puree
          • 2 Tbls. almond butter
          • 1 tsp. pumpkin pie spice
          • 1 tsp. vanilla
          • 1 serving favorite protein powder
          • ½ cup diced zucchini or cauliflower rice
          • ½ cup plain kefir
          • Water or almond milk to thin to desired consistency.

          INSTRUCTIONS

          1. Puree all ingredients in a blender until smooth

          NOTES:

          • Great frozen as popsicles or mixed into oats/chia seeds for overnight oatmeal!
          • Add a little sweetener and top with granola for a healthy dessert!
        • roasted persimmon dessertRoasted Persimmon Dessert

          Roasted Persimmon Dessert

          Serves 2-4

          INGREDIENTS:

          • 2-3 persimmons, sliced or chopped
          • 1 Tbls. Melted coconut oil
          • 1 tsp. pumpkin pie spice
          • Topping Options: plain Greek yogurt or vanilla yogurt, ricotta cheese, walnuts, cinnamon pepitas, unsweetened coconut, ice cream

          INSTRUCTIONS

          1. Toss persimmons with coconut oil and spice. Pour into a baking dish or small ramekins and bake at 400 for 15-20 minutes.
          2. Add toppings and serve.
    • 2020 | Pumpkin Cooking

      Join dietitian Megan Wroe for a class dedicated to new ways to use pumpkin to kick off the fall season.

       

        • pumpkin hummusPumpkin Hummus

          Pumpkin Hummus

          Serves 8-10

          pumpkin hummus

          INGREDIENTS:

          • ½ cup garbanzo beans (or soaked cashews for no beans)
          • ½ cup pumpkin puree
          • 2 Tbls tahini
          • 2 Tbls lemon juice
          • 1 Tbls extra virgin olive oil
          • ¼ tsp sea salt
          • ½ tsp cumin
          • ⅛ tsp cayenne
          • ½ tsp pumpkin pie spice
          • ½ -1 tsp ground garlic

          INSTRUCTIONS

          1. Add all ingredients to a food processor and blend until smooth.
          2. Top with pepitas and serve with crackers or veggies. Roasted carrots as dippers is so delicious!
        • pumpkin mac 'n' cheesePumpkin Mac 'n' Cheese

          Pumpkin Mac 'n' Cheese

          Serves 4-6

          pumpkin mac 'n' cheese

          INGREDIENTS:

          • 2 cups pumpkin puree
          • 2 cloves garlic, minced
          • 2 Tbls. Arrowroot
          • 1 – 1 ¼ cup favorite milk
          • ½ tsp sea salt
          • 2-3 Tbls. chopped sage or thyme
          • 4-5 Tbls. nutritional yeast
          • 3-4 Tbls. parmesan cheese
          • ½ tsp. pumpkin pie spice
          • 1 tsp. cumin
          • 1 tsp. smoked paprika or cayenne pepper
          • 10oz favorite legume pasta

          INSTRUCTIONS

          1. Add all ingredients except pasta to a saucepan and heat over medium-low until thickened, 3-5 minutes, while stirring frequently. Add more milk if you desire it to be more thin.
          2. Cook pasta according to directions on the box. Once drained & rinsed, toss with a tiny bit of avocado oil & sea salt for more flavor (optional).
          3. Options to serve! Serve pasta with sauce over top. OR mix sauce and pasta together, pour into a baking dish and broil for 1-3 minutes until browned.
          4. Serve with more parmesan cheese, sage and perhaps some pine nuts.
        • pumpkin mug muffinPumpkin Mug Muffin

          Pumpkin Mug Muffin

          Serves 1

          pumpkin mug muffin

          INGREDIENTS:

          • ¼ cup almond meal
          • 2 Tbls. Unsweetened coconut flakes
          • ¼ tsp. baking powder
          • ½ - 1 tsp. pumpkin pie spice
          • 1 Tbls. Crushed pecans
          • ½ tsp. coconut nectar
          • 1 Tbls. Pumpkin puree
          • ¼ cup favorite milk
          • Yogurt or ricotta cheese or coconut whip to serve

          INSTRUCTIONS

          1. Place all ingredients in a microwave-safe mug and mix well.
          2. Microwave on high for 2 minutes.
          3. Top with yogurt, ricotta or whip and more crushed pecans.
        • pumpkin spice milkPumpkin Spice Milk

          Pumpkin Spice Milk

          Serves 2 ½ cups

          pumpkin spice milk

          INGREDIENTS:

          • 2 cups favorite milk
          • ¾ cup pumpkin puree
          • 1-2 tsp pumpkin pie spice
          • 2 dates, soaked

          INSTRUCTIONS

          1. Add all ingredients to a blender and blend until smooth.
          2. Keep in the refrigerator up to 1 week, but shake before using.
          3. Use for pumpkin latte, pumpkin chai, overnight oats or pumpkin chia pudding!
    • 2020 | Quick & Easy No-Heat Dishes for Summer

      Join dietitian Megan Wroe for a class dedicated to raw, no-cooking-required, all vegan 3-course meal! Delicious dishes that are sure to beat the heat!

       

        • Kelp and Soba Noodle SaladKelp & Soba Noodle Salad

          Kelp & Soba Noodle Salad

          Serves 2-4

          Kelp and Soba Noodle Salad

          INGREDIENTS:

          • 1 package kelp noodles
          • 1 8oz package soba noodles
          • 1 cucumber, super thinly sliced
          • 1 cup chopped cilantro

          DRESSING:

          • 1 cup slices green onions
          • 2 cloves garlic, minced
          • 1 Tbls minced ginger
          • 2 Tbls sesame seeds
          • 3 Tbls rice vinegar
          • 1 Tbls sesame oil
          • 2 Tbls tamari
          • 1-2 tsp red pepper flakes
          • Lime juice to taste

          INSTRUCTIONS

          1. Cook soba noodles according to package instructions and let cool.
          2. Soak kelp noodles in water, lemon juice and sea salt for 30 minutes to soften.
          3. Mix noodles with cucumber and cilantro. Whisk dressing ingredients together and toss with salad. Best eaten cold.
        • lime parfaitsKey Lime Pie Parfaits

          Key Lime Pie Parfaits

          Serves 4

          lime parfaits

          INGREDIENTS:

          • 2 avocados
          • 1 banana
          • ⅛ cup lemon juice
          • ¼ cup lime juice
          • 1-2 Tbls lime zest + more for garnish
          • 4 Tbls coconut nectar or maple syrup
          • 1 tsp vanilla
          • ¼ tsp sea salt
          • ½ cup unsweetened coconut flakes
          • ¼ cup walnuts
          • ¼ pitted dates
          • Favorite whipped topping

          INSTRUCTIONS

          1. In a food processor, pulse the coconut flakes, walnuts and dates until well blended and sticky. Divide mixture into 4 jars and press down to form a crust.
          2. Wipe out the food processor and blend everything else together until pureed. Divide on top of the crusts. Refrigerate.
          3. Serve with whipped topping and more lime zest. 

          NOTES:

          • Swap lemon juice and zest for the lime to make these lemon pie parfaits!
          • Use any nut in the crust.
        • summer rollsSummer Rolls

          Summer Rolls with Almond Butter Sauce

          Serves 2-4

          summer rolls

          INGREDIENTS:

          • 8 sheets of rice paper
          • 1 avocado, sliced
          • 1 carrot, grated
          • 1 bell pepper, thinkly sliced
          • ½ - 1 cucumber, sliced into long thin strips
          • ¼ cup shredded cabbage
          • 1 container firm tofu, drained and thinly sliced
          • ½ bunch cilantro
          • Other options for fillings: green onion, thai basil, zucchini, shrimp, jalapeno, rice noodles

          ALMOND BUTTER SAUCE:

          • ½ cup almond butter
            ¼ cup water
          • 1 Tbls rice vinegar
          • 1 Tbls lime juice
          • 1 Tbls tamari
          • 1-3 tsp. garlic powder
          • 1-3 tsp. minced ginger
          • Optional: cayenne pepper

          INSTRUCTIONS

          1. Soak 1 piece of rice paper in warm water until soft. Remove, lay on a towel to drain and lay on a flat clean surface.
          2. Arrange avocado, veggies, tofu and herbs in a row along the center of the rice paper, leaving about 1 inch on both edges. Carefully roll up the wrap – don’t worry about the open ends.
          3. Soak another piece of rice paper like you did the first. Place your roll on top of this 2nd piece of rice paper and roll again, this time folding in the edges for a closed summer roll (like a burrito).
          4. To make sauce, simply whisk together all sauce ingredients. If your almond butter was refrigerated and hard, you may have to microwave a bit to soften.

          NOTES:

          • You may use any nut or seed butter you like for the sauce.
          • If packing for later, place summer rolls on damp cloth in a closed container to keep the wraps moist.
    • 2020 | Healthy BBQ Side Dish

      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 ChickenGrilled Chicken & Romaine Salad

          Chipotle Chicken, Halloumi & Grilled Romaine Salad

          Serves 4

          Grilled Chicken

          INGREDIENTS:

          • 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

          INSTRUCTIONS

          1. Make dressing by whisking ¼ cup oil with vinegar, lime, green onion, cilantro, chipotle and cumin.
          2. Marinate chicken and zucchini in ¼- ½ of the dressing. Brush halloumi and romaine with remaining oil.
          3. Heat grill to medium-high. Grill chicken for 5-8 minutes per side. Grill zucchini in a vegetable grill pan at the same time.
          4. Grill halloumi and romaine for 2-3 minutes per side.
          5. Cut chicken into bite-sized pieces or slices.
          6. Serve plates with romaine topped with halloumi slices, the, chicken and zucchini and drizzle with remaining dressing. 

          NOTES:

          • 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 saladPotato Salad

          Herbed Potato Salad

          Serves 6

          potato salad

          INGREDIENTS:

          • 2 lbs. small red potatoes, scrubbed and sliced into .” thick rounds
          • 1 Tbls. fine sea salt
          • ¼ cup olive oil
          • cup lightly packed flat-leaf parsley, roughly chopped, plus extra for garnish
          • 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

          INSTRUCTIONS

          1. 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.
          2. Reserve ¼ cup cooking water, then drain and transfer potatoes to a large mixing bowl.
          3. In a small food processor, combine olive oil, cup parsley, 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).
          4. 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.
          5. 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, 3g protein

          Source:  www.cookieandkate.com

        • millet saladMediterranean Salad

          Mediterranean Millet Vegetable Salad

          Serves 4-6

          millet salad

          INGREDIENTS:

          • 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

          INSTRUCTIONS

          1. 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 a fork.
          2. Mix all remaining ingredients together and serve!

          NOTES:

          • 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
        • watermelonWatermelon Skewers

          Watermelon Bruschetta Skewers

          Serves 12-14 skewers

          watermelon

          INGREDIENTS:

          • 4oz feta cheese in block form
          • ¼ of a large watermelon, cubed into bite-sized pieces
          • Mint leaves
          • Balsamic vinegar or reduction
          • skewers

          INSTRUCTIONS

          1. 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.
          2. 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, 2.6g protein

    • 2020 | 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.

        • TortillasCassava Flour Tortillas

          Cassava Flour Tortillas

          Servings 6-10 tortillas

          flour tortillas

          INGREDIENTS:

          • 1 cup cassava flour
          • ½ tsp. sea salt
          • 3 Tbls. melted coconut oil or avocado oil
          • ½ cup + 2 Tbls. warm water

          INSTRUCTIONS

          1. Whisk flour and salt together in a large bowl.
          2. Use a fork to work the oil into the flour until uniformly crumbly.
          3. 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.
          4. 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.
          5. 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).
          6. 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.

          NOTES:

          • 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 a pita.
        • SlawCitrus Slaw

          Citrus Slaw

          Servings 4-6

          slaw

          INGREDIENTS:

          • 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

          INSTRUCTIONS

          1. Mix everything together in a large bowl, using your hands or tongs to make sure the slaw is well coated.
          2. Let chill for at least 30 minutes, but several hours is preferable.

          NOTES:

          • 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.
        • beansHomemade Refried Black Beans

          Homemade Refried Black Beans

          Servings 6

          beans

          INGREDIENTS:

          • 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

          INSTRUCTIONS

          1. Heat water or broth in a saucepan with seasonings.
          2. 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 consistency.
          3. 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.

          NOTES:

          • Add any seasonings you like. Cilantro is delicious in these! Or make it spicy with diced jalapenos!
          • 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

        • taco barPerfect Taco Bar

          Perfect Taco Bar

          Servings varies

          taco bar

          INGREDIENTS:

          BASE (choose 1)

          • Homemade or store-bought tortillas
          • Homemade or store-bought tortilla chips
          • Rice
          • Quinoa
          • 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
          • Shrimp
          • Crumbled, sautéed tofu

          FILLINGS (unlimited)

          • Citrus slaw
          • Roasted vegetable medley (zucchini, bell peppers, tomatoes, onions, mushrooms)
          • Roasted corn
          • Raw veggies (tomatoes, onion, lettuce, cabbage)

          TOPPINGS (unlimited)

          • Avocado or guacamole
          • Cilantro
          • Salsas or hot sauce
          • Feta or shredded mozzarella cheese
          • Jalapenos
          • Limes
          • Taco seasoning & sea salt

          INSTRUCTIONS

          1. Roast or grill any vegetables in avocado oil and taco seasoning. Use same oil, seasoning and some lime juice to prepare desired proteins.
          2. Choose your items and set them out for people to assemble as tacos, bowls or even nachos!

          NOTES:

          • If preparing nachos, layer toppings onto sheetpan of chips, cover with cheese and broil a few minutes until melted.
        • roasted peppersRoasted Mini Bell Pepper Snacks

          Roasted Mini Bell Pepper Snacks

          Servings varies

          roasted peppers

          INGREDIENTS:

          • Mini bell peppers

          INSTRUCTIONS

          1. Set oven to 400.
          2. Lay bell peppers on a parchment-lined baking sheet and bake for 30-40 minutes until soft and blackened to your liking.

          NOTES:

          • 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.
        • margaritasSkinny Citrus Margarita

          Skinny Citrus Margarita

          Servings 2

          margaritas

          INGREDIENTS:

          • 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

          INSTRUCTIONS

          1. Shake together tequila with citrus juices.
          2. Pour into two cups rimmed with sea salt, add ice and top off with sparkling water. Sprinkle with sea salt on top to serve.

          NOTES:

          • Also delicious with mezcal for a smoky flavor.
          • Add jalapeno slices for a spicy margarita!
          • Ditch the tequila and it’s a yummy mocktail!
    • 2020 | Nutritious and Delicious Breakfast Dishes

      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 afternoon crash!

       

       

        • Almond BarsProtein Bars

          Almond Butter Chocolate Protein Bars

          Servings 6-8

          Protein Bars

          INGREDIENTS:

          • 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

          INSTRUCTIONS

          1. Heat dates and water in microwave for 1 minute. Remove and cover with a towel for 5 minutes to “steam.”
          2. Pour dates, water and nut butter into blender and process until smooth. Add protein powder and almond flour and process again until smooth.
          3. Separate the mix into 2 separate bowls. Add cocoa powder into one and cinnamon into the other. Mix well.
          4. 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.
          5. 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.

          NOTES:

          • Swap 2-3 Tbls. defrosted, mashed berries instead of cocoa powder for PBJ bars.

          Source: www.shawsimpleswaps.com

        • Egg BitesEgg Bites

          Instant Pot Egg Bites

          Servings 7 bites

          egg bites

          INGREDIENTS:

          • 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

          INSTRUCTIONS

          1. Whisk all ingredients together and pour into Instant Pot silicone molds that have been sprayed with oil.
          2. Pour 1 cup water into Instant Pot and lower trivet inside.
          3. Cover silicone mold, lower into Instant Pot, lock the lid and put into sealed position.
          4. 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.

          NOTES:

          • Feel free to swap out with other favorite veggies. Broccoli and cheddar, kale and parmesan, etc.
          • These freeze well so double the recipe if you like!

          Source: www.iquitsugar.com

        • egg muffinsEgg Muffins

          Egg Muffins

          Servings 6-8

          Serving 2 Muffins

          egg muffins

          INGREDIENTS:

          • 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

          INSTRUCTIONS

          1. Preheat oven to 350.Grease a 12-hole muffin tin with olive oil
          2. Combine all ingredients in a bowl and stir to combine.
          3. Spoon egg mixture into muffin holes. Bake for 35 minutes, or until set and not “jiggly.” Chill for up to 1 week or freeze.
          4. Eat on the go or serve with diced avocado or salsa!

          NOTES:

          • 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.

          Source: www.iquitsugar.com

        • english muffinEnglish Muffin

          2 Minute Paleo English Muffin

          Serves 1

          english muffin

          INGREDIENTS:

          • 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

          INSTRUCTIONS

          1. Whisk together dry ingredients in a small bowl.
          2. Add remaining wet ingredients and whisk again.
          3. Transfer mixture into greased ramekin and microwave 2 minutes
          4. Remove from ramekin, slice in half and toast 2-3 minutes in toaster to serve.

          NOTES:

          • Feel free to experiment with herbs and seasonings! Try garlic powder, Everything But the Bagel seasoning or parmesan cheese!

          Source: www.runningtothekitchen.com

        • prozen protein pancakesProtein Pancakes

          Freezer Protein Pancakes

          Servings 4-6

          prozen protein pancakes

          INGREDIENTS:

          • 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
          • Cinnamon
          • 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 seeds
          • Toppings: Greek yogurt, berry chia syrup, fresh fruit, lemon zest

          INSTRUCTIONS

          1. Blend all ingredients other than toppings in a blender until smooth. Add add-ins by stirring by hand.
          2. 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.
          3. Serve with toppings or let cool and freeze in airtight container.

          NOTES:

          • 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.

          Source: www.culinarynutrition.com

    • 2020 | Healthy Pizza

      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 PizzaPesto Pizza

          Pesto Pizza on Socca

          Servings 6 slices

          Pesto Pizza

          INGREDIENTS:

          • 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

          INSTRUCTIONS

          1. 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.
          2. 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.
          3. Transfer pan to oven and bake 10-15 minutes until bubbles have formed and top is golden brown.
          4. 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.
          5. Broil for just a few minutes until arugula is starting to wilt.

          NOTES:

          • 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 BowlsQuinoa Pizza

          Quinoa Pizza Bowls

          Serves 6

          Quinoa Pizza Bowls

          INGREDIENTS:

          • 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

          INSTRUCTIONS

          1. Preheat oven to 425°F.
          2. Cook quinoa in the chicken or vegetable stock according to package instructions.
          3. 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.
          4. Lightly spray 6 large (10-ounce) oven-safe ramekins with cooking spray. Place the ramekins on a large baking tray.
          5. 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 toppings.
          6. 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.
          7. 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.
          8. Remove and sprinkle each pizza bowl with a pinch of Parmesan cheese and crushed red peppers, if desired. Serve immediately.

          NOTES:

          • 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 pizzaCauliflower Pizza

          Trader Joes Spicy Cauliflower Veggie Pizza

          Serves 4 slices

          cauliflower pizza

          INGREDIENTS:

          • 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 Joe’s

          INSTRUCTIONS

          1. Prepare crust as instructed on box.
          2. While crust cooks, heat frozen vegetables in a pan over medium heat to defrost and soften.
          3. When crust is ready, layer sauce, ½ cheese, vegetables, remaining cheese, basil and any other seasonings or toppings.
          4. Broil 2-4 minutes until bubbly.

          NOTES:

          • 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

        • vegan whipped ricotta cheeseRicotta Cheese

          Vegan Whipped Ricotta Cheese

          Serves 1.5-2  cups

          english muffin

          INGREDIENTS:

          • 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

          INSTRUCTIONS

          1. Soak cashews in warm water for at least 2 hours, or overnight. Drain and rinse.
          2. 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 to thin.
          3. Taste and add more lemon juice/salt/garlic powder or nutritional yeast as desired.

          NOTES:

          • 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 dessert!

          Modified recipe from www.simple-veganista.com

        • zucchini pizza bitesZucchini Pizza

          Zucchini Pizza Bites

          Serves 18-20 bites

          zucchini pizza bites

          INGREDIENTS:

          • 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

          INSTRUCTIONS

          1. Preheat oven to 400.
          2. Lay individual zucchini rounds on parchment-lined baking sheet, not overlapping. Sprinkle with garlic powder, basil and sea salt. Roast for 15 minutes.
          3. 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.
          4. Stack a sauced zucchini slice on top of each pepperoni/salami slice and top with another ½ tsp. cheese.
          5. 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.

          NOTES:

          • 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 bell pepper.
    • 2021 | Nov. 18 | Virtual Cooking Class: Healthier Holiday Dishes

      Virtual Cooking Class: Healthier Holiday Dishes for Blood Sugar Management

      The holiday season is here! While we all love this celebratory season, our bodies do not love the excessive intake that comes along with it. Join Megan in the kitchen for a cooking class focused on festive flavors and healthier modifications to some holiday favorites that will keep your blood sugar in check.

       

    • 2021 | Nov. 09 | Wellness Webinar: Nutrition, Sugar and Diabetes Wellness

      Diabetes has become an epidemic in the US and most people are affected by it at least indirectly. But what do you really know about this disease? There are different types of diabetes, different risk factors and even some hot debate around best practice for treatment. Join dietitian Megan Wroe for an update on the most current understandings of this common diagnosis and the most effective ways to prevent and manage it with food and lifestyle.

    • 2021 | Oct. 20 | Wellness Webinar: Food and Cancer

      October is Breast Cancer Awareness Month so there is no better time to discuss the relationship between our food and our cancer risk. Join Megan as she dives into past and current research and recommendations for reducing risk of cancer or cancer return, as well as improving symptoms and longevity during and after cancer treatment.

    • 2021 | Sept. 23 | Healthy Back to School Lunches

      Whether you are a student, a teacher, admin or a parent, the transition back to school means re-learning forgotten routines and figuring out how to get healthy lunches packed for the family. Megan will show you some of her favorite healthy, yummy and EASY sack lunches and give you tips for making the process as seamless as possible, no matter what age you’re packing for!

    • 2021 | Sept. 7 | Webinar: Autoimmune, Anti-Inflammatory Eating & Herbal Remedies

      Chances are you or someone you know has an autoimmune condition. Autoimmune disease diagnoses have increased significantly over the past decade. While there are a lot of theories around why, and a lot of potential therapies promoted, one common underlying factor is chronic inflammation. Fortunately, food plays a major role in inflammation and can either fan the flames or help to calm it. Join registered dietitian Megan Wroe to learn more about the most common autoimmune diseases and how to follow an anti-inflammatory diet to help calm symptoms. Megan will also discuss the most researched herbal therapies for reducing inflammation and how you can start an herb garden in your own backyard!

    • 2021 | August 19 | Webinar: Global Health from the Food Perspective

      Have your ever wondered why people in Japan are so healthy? Or perhaps you’ve heard of the French Paradox where they eat bread, cheese and wine and yet have very little heart disease? In our last month of summer, let’s travel with dietitian Megan around the world and discuss the reasons why some cultures are seemingly so healthy and others (like, ahem, the US) are not. We will take a look at global health and wellness starting at the dinner table.

    • 2021 | July 29 | Healthy Cooking Class: Summer Eats!

      Summer Eats! Summer is such a fun time to cook! With interesting seasonal veggies, decadent stone fruits and warm weather, summer opens up all kinds of culinary possibilities! Our bodies also crave lighter fare in the hot summer months, so it is a great time to dabble in healthier styles of eating. Megan will show you some of her favorites for al fresco dining in your own backyard this season!

        • Cold Soba SaladCold Soba Salad

          Cold Soba Salad

          Serves 4

          Cold Soba Salad

          INGREDIENTS:

          • ½ cup thinly sliced radishes
          • ¼ cup apple cider vinegar or rice vinegar
          • 2 tsp sea salt
          • 1 cucumber, chopped
          • 1 8oz package soba noodles
          • ⅓ cup creamy almond butter 
          • 2 Tbls sesame oil
          • 2 Tbls tamari sauce
          • 2 cups sprouts or microgreens
          • Optional Protein: diced tofu or edamame & sesame seeds

          INSTRUCTIONS

          1. Stir radishes in vinegar and salt and press to submerge the radishes. Set aside to allow to pickle for 15-30 min
          2. Bring a pot of water to boil, add in the noodles and cook according to package directions. Drain & rinse under cold water until cooled.
          3. Whisk together almond butter, sesame oil & tamari. Add warm water until desired thickness for a sauce.
          4. Toss cucumber and noodles with sauce. Drain radishes and add to noodles along with greens. Add protein & sesame seeds if desired.

          Megan Wroe, MS, RD, CNE, CLEC | megan.wroe@stjoe.org

        • Baked Peaches with RicottaBaked Peaches with Ricotta

          Baked Peaches with Ricotta

          Serves 4-8

          Baked Peaches with Ricotta

          INGREDIENTS:

          • 4 ripe peaches, halved & pits removed
          • 2 tbls coconut oil, melted 
          • 1 cup ricotta cheese
          • 1 tsp cinnamon
          • Raw honey or allulose to taste, optional
            Mint leaves to garnish

          INSTRUCTIONS

          1. Heat oven to 350°F
          2. Brush coconut oil over the tops & bottoms of each half and place on a baking sheet, cut side up.
          3. Bake for 15 minutes or until caramelized.
          4. Stir together ricotta & cinnamon.
          5. When peaches are done, spoon ricotta mixture into pit hole of each peach half and drizzle with sweetener if desired. Garnish with mint leaves.

          NOTES:

          • Peaches can be grilled 4-5 minutes as an alternative to baking.
          • Toasted walnuts, pecans or sesame seeds are also delicious topping.

          Megan Wroe, MS, RD, CNE, CLEC | megan.wroe@stjoe.org

        • Salmon Salad Lettuce WrapsSalmon Salad Lettuce Wraps

          Salmon Salad Lettuce Wraps

          Serves 2

          Salmon Salad Lettuce Wraps

          INGREDIENTS:

          • 8-12 large lettuce leaves (red or green leaf works well)
          • 1 can wild salmon, drained
          • ¼ cup hummus or plain Greek yogurt 
          • 1 stalk celery, finely chopped
          • 2 Tbls finely chopped onion
          • 1 Tbls lemon juice
          • Salt & pepper to taste
          • ½ large avocado, sliced
          • 1 medium tomato, sliced thin

          INSTRUCTIONS

          1. Mix together salmon, hummus or Greek yogurt, celery, onion, lemon juice and salt & pepper in a bowl.
          2. Line 4-6 lettuce leaves in 2 rows on top of large sheet of parchment paper, with hard stem ends overlapping.
          3. Spoon salmon salad over the middle along with tomato slices & avocado.
          4. Starting at the bottom of the lettuce rows, roll away from yourself while tucking in the sides and using the parchment paper to keep everything study.
        • Compound Butter for Summer CornCompound Butter for Summer Corn

          Compound Butter for Summer Corn

          Serves 1 stick butter

          Compound Butter for Summer Corn

          INGREDIENTS:

          • 1 stick unsalted, pasture-raised/grass-fed butter
          Lemon-Tarragon
          • 2 Tbls lemon zest
          • 2 tsp tarragon or rosemary
          • ¼ tsp sea salt
          Buffalo-Cheese
          • 1 Tbls hot sauce
          • 1oz feta cheese
          • 2 Tbls chives
          • ¼ tsp sea salt
          Thai Basil
          • 2 Tbls lime zest
          • 1 Tbls basil
          • Pinch chili flakes
          • ¼ tsp sea salt
          Garlic-Thyme
          • 2 tsp garlic powder
          • 1 Tbls thyme
          • ¼ tsp sea salt
          Bloody Mary
          • 3-4 chopped sun-dried tomatoes
          • 2 tsp horseradish
          • ¼ tsp celery salt

          INSTRUCTIONS

          1. Soften butter by leaving out for an hour or so.
          2. Mix ingredients for desired flavor well into butter.
          3. Use immediately on grilled corn or wrap in parchment to form a log and refrigerate for 2-3 weeks or freeze in plastic for 6 months.

          NOTES:

          These are also delicious on grilled fish or shellfish or even drizzled over grilled veggies!

          Megan Wroe, MS, RD, CNE, CLEC | megan.wroe@stjoe.org

    • 2021 | July 13 | Webinar: Breaking Down Diets

      Breaking Down the Diets. There are lots of diets out there and lots of misconceptions about which one is best. Join Megan as she goes over some of the trendiest diets: the facts, the myths and who might benefit from them.

    • 2021 | June 29 | It’s 5 o’ Clock Somewhere!

      It’s 5 o’clock somewhere! Happy hours are traditionally associated with creamy dips, fried finger foods and oh-so-much bread and crackers to soak up the sugary cocktails! Let’s change up the norm and serve up a healthy happy hour with nourishing munchies and even a low sugar drink or two! Feel happy AND healthy with Megan in the kitchen!

        • Almond Sesame CrackersAlmond Sesame Crackers

          Almond Sesame Crackers

          Serves 4
          (~40 crackers, 10 is a serving) 

          Almond Sesame Crackers

          INGREDIENTS:

          • 1 cup almond flour   
          • 3 Tbls sesame seeds    
          • ¼ tsp. baking soda    
          • ¼ tsp. salt   
          • ⅛ tsp. pepper   
          • 1 large egg, beaten   
          • Optional flavorings: Everything But the Bagel seasoning, smoked paprika, or go sweet by swapping out pepper for cinnamon! 

          INSTRUCTIONS

          1. Preheat oven to 350°. Cut 2 pieces of parchment paper to fit a large baking sheet.
          2. In a medium bowl, measure and mix all dry ingredients. Add egg and use fork or hands to work egg into ingredients to form a dough. Divide the dough in half for thin crackers or leave as is for thicker crackers.
          3. Place a piece of parchment paper on the counter and spray with oil spray. Lay the dough (or ½ of dough) in the center of the paper. Spray the other piece of parchment as well and lay it down on top of dough.
          4. Roll dough into a large rectangle about the size of the paper. Remove top piece and use a pizza cutter to cut into 20 pieces. Do not separate pieces. Pick up parchment paper with cut dough and transfer to baking sheet.
          5. Bake for 15-20 minutes, until browned slightly. Allow to cool completely and break apart when cool. Repeat with other half of dough if doing thin crackers. Store in airtight container.

          Megan Wroe, MS, RD, CNE, CLEC | megan.wroe@stjoe.org

        • Balsamic Pepper DipBalsamic Pepper Dip

          Balsamic Pepper Dip

          Serves 4-6

          Balsamic Pepper Dip

          INGREDIENTS:

          • 4 Tbls golden raisins (or regular raisins work too)
          • 4 Tbls balsamic vinegar
          • 6 Tbls ricotta cheese or medium-firm tofu
          • 4 Tbls chopped parsley
          • 4 Tbls chopped basil
          • ½ cup Tbls butter beans or cannellini beans
          • 1 jar roasted red bell peppers, drained
          • Salt & pepper to taste
          • Topping of feta cheese sprinkles, optional

          INSTRUCTIONS

          1. In a small bowl, soak raisins in hot water for about 15-30minutes to soften. Let cool, then drain.
          2. Place raisins and all other ingredients in a food processor and pulse until well combined.
          3. Serve with roasted or raw zucchini/bell peppers/asparagus, crackers or toastinis.

          NOTES:

          This dip gets thicker as it sits so I highly recommend making this a day in advance for a better dipping experience!

          Megan Wroe, MS, RD, CNE, CLEC | megan.wroe@stjoe.org

        • Roasted Mini Bell Pepper SnacksRoasted Mini Bell Pepper Snacks

          Roasted Mini Bell Pepper Snacks

          Servings Vary

          Roasted Mini Bell Pepper Snacks

          INGREDIENTS:

          • Mini bell peppers

          INSTRUCTIONS

          1. Set oven to 400.
          2. Lay bell peppers on a parchment-lined baking sheet and bake for 30-40 minutes until soft and blackened to your liking.

          NOTES:

          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.

        • Cucumber Faux-HitoCucumber Faux-Hito

          Cucumber Faux-Hito

          Serves 1

          Cucumber Faux-Hito

          INGREDIENTS:

          • 4 slices of cucumber, diced   
          • 5-6 mint leaves + sprig for garnish   
          • 2 lime wedges, divided     
          • ½-1 tsp sugar, optional     
          • ¼-½ cup lime juice, based on preference   
          • Club soda or lime-flavored sparkling water 

          INSTRUCTIONS

          1. In a cocktail glass, muddle 1 lime wedge, mint leaves and cucumber. Add sugar here as well if using.
          2. Pour in lime juice, top with sparkling water and garnish with additional lime wedge and sprig of mint. 

          NOTES:

          To make this an actual cocktail, simply add 1 shot of rum.

          Megan Wroe, MS, RD, CNE, CLEC | megan.wroe@stjoe.org

        • Greek SushiGreek Sushi

          Greek Sushi

          Serves 8-10 rolls

          Greek Sushi

          INGREDIENTS:

          • 1 large cucumber (look for one that is fairly straight)     
          • ¼ cup hummus     
          • ¼ cup feta or farmer’s cheese or ricotta    
          • ¼ cup chopped kalamata olives     
          • ¼ cup sun-dried tomatoes   
          • Sprig of dill or basil leaf for garnish   
          • Lemon juice & cracked pepper or dried oregano for garnish 

          INSTRUCTIONS

          1. Using a knife or vegetable peeler, slice cucumber into long, thin strips to lay flat.
          2. Layer remaining ingredients onto each cucumber slice: first hummus, then cheese, then olives, then tomatoes.
          3. Roll up the cucumber into a “sushi roll” and add a toothipick if needed to stay together. Add a sprig of dill or basil leaf to each roll, then drizzle with lemon juice and sprinkle with oregano.

          Megan Wroe, MS, RD, CNE, CLEC | megan.wroe@stjoe.org

    • 2021 | June 8 | Family Meal Time

      Healthy cooking for one person can be challenging enough! Then adding on multiple people in a family with multiple nutrition needs and food preferences and you can see why the majority of parents in the US rate mealtime as the most stressful time of day! Join dietitian Megan Wroe for a webinar dedicated to all the families. She will discuss the keys to a positive family mealtime environment and her top strategies for cooking healthful meals for everyone involved, from babies and teens to parents and grandparents!

    • 2021 | May 20 | Eat Your Fats Cooking Class

      The old school notion that all fats are bad and we should all be following a non-fat diet is out! And thank goodness, because fats not only nourish our bodies, but they make our food taste so much better! Join Megan in the kitchen to make some delicious dishes full of all the healthy fats & get ready to drool!

        • Sun-Dried Tomato Basil TapenadeSun-Dried Tomato Basil Tapenade

          Sun-Dried Tomato Basil Tapenade

          Serves 4

          Sun-Dried Tomato Basil Tapenade

          INGREDIENTS:

          • 1 cup pitted olives
          •  clove garlic, smashed     
          • ¼-½ cup sun-dried tomatoes (not packed in oil)
          • ¼ cup basil leaves (or more to taste)   
          • 1 Tbls olive oil   
          • 1-2 Tbls lemon juice   
          • Salt & Pepper optional 

          INSTRUCTIONS

          1. Blend all ingredients in a food processor to desired consistency.

          NOTES:

          Great as a dip or as a spread on crackers or sandwiches. Also delicious with some added water or oil to make more of a sauce on lentil burgers, tofu or chicken.

          Stir in chickpeas for a yummy salad topping or lettuce wrap filling.

          Megan Wroe, MS, RD, CNE, CLEC | megan.wroe@stjoe.org

        • Balsamic Roasted TempehBalsamic Roasted Tempeh

          Balsamic Roasted Tempeh

          Serves 2-3

          Balsamic Roasted Tempeh

          INGREDIENTS:

          • ¼ cup balsamic vinegar   
          • 2 Tbls tamari sauce   
          • 2 Tbls. avocado oil   
          • 1 Tbls. Dijon mustard   
          • 1 tsp. garlic powder   
          • Salt & pepper   
          • 1 8oz block tempeh, cut into slices or cubes 

          INSTRUCTIONS

          1. Heat oven to 350F.
          2. Whisk all ingredients except for tempeh.
          3. Place cut up tempeh in a baking dish & pour balsamic mixture over the top, stirring to coat.
          4. Cover with foil and bake for 20 minutes. Uncover and bake another 15-20 minutes until tempeh has outer glaze. 

          NOTES:

          Swap out balsamic for apple cider vinegar or red wine vinegar and add 1 Tbls. Italian herbs to make this more of a creamy Italian dressing!   Think outside the box of salads: drizzle over grilled chicken or tofu, use as a marinade for pork chops, stir into brown rice or serve with raw veggies for a delicious snack dip! 

          Megan Wroe, MS, RD, CNE, CLEC | megan.wroe@stjoe.org

        • Nutty Lentil BurgersNutty Lentil Burgers

          Nutty Lentil Burgers

          Serves 4

          Nutty Lentil Burgers

          INGREDIENTS:

          • ½ cup chopped walnuts     
          • ½ cup ground flaxseed     
          • ½ cup veggie or bone broth   
          • 1½ cup lentils    
          • ¼ cup nutritional yeast   
          • Favorite Italian herb seasonings to taste   
          • Avocado oil spray to cook 

          INSTRUCTIONS

          1. Heat oven to 350F.
          2. Whisk together flax and broth and let sit about 5 minutes to gel.
          3. Blend all ingredients except oil in a food processor or in a bowl until a thick sticky dough forms.
          4. Form either 4 large patties or 8 smaller ones and place on a lined baking sheet. Spray with a little avocado oil spray and cook for 25 minutes

          NOTES:

          Swap lentils for any bean, walnuts for any nut and use any seasoning blend you like!

          Megan Wroe, MS, RD, CNE, CLEC | megan.wroe@stjoe.org

        • Roasted Asparagus With Avocado HollandaiseRoasted Asparagus With Avocado Hollandaise

          Roasted Asparagus With Avocado Hollandaise

          Serves 4

          Roasted Asparagus With Avocado Hollandaise

          INGREDIENTS:

          • 1 large bunch asparagus   
          • 3 Tbls. avocado oil separated   
          • 1 small very ripe avocado, peeled and chopped   
          • 2 tsp. lemon juice   
          • 1/3 cup warm water   
          • Sea salt & pepper   
          • Optional add-ins: 1 Tbls nutritional yeast,   tsp cayenne pepper or 1 clove garlic 

          INSTRUCTIONS

          1. Preheat oven to 425°.
          2. Toss asparagus with 1 Tbls avocado oil, salt and pepper. Spread on a single layer on a baking sheet and bake for 12-15 minutes.
          3. Meanwhile, combine avocado, lemon juice and water in a blender and puree until smooth and light in texture, about 2 full minutes, scraping sides throughout. Drizzle in remaining avocado oil and any add-ons and puree again.
          4. Serve asparagus with a generous dollop of sauce, sea salt and pepper. 

          NOTES:

          Swap lime instead of lemon for a fun and zesty twist! Delicious with a poached egg on top, a la Benedict!

    • 2021 | May 18 | Nutrition & Lifestyle for a Healthy Mind Webinar 

      Brain Fuel: Nutrition & Lifestyle for a Healthy Mind Webinar 

      From anxiety to brain fog to dementia, there are many conditions that impact our brains, and that therefore significantly impact our quality of life. Research shows us that there are MANY things we can do on our own to both prevent these conditions as well as reduce the severity of their symptoms. Join dietitian Megan Wroe for an informative webinar to learn all the things you can start doing to both food and lifestyle habits to keep your brain fueled, happy & healthy!

    • 2021 | April 20 | Cooking Up Healthy Immune Systems

      The Spring season is a time of flowers, being outdoors….and allergies! Fortunately, there are lots of delicious foods that can help to support our immune system to ward off seasonal sickness, as well as help us recovery faster even when we get the hay fever bug. Join Megan in the kitchen for some yummy, immune-boosting recipes perfect for either a picnic or the occasional April showers!

       

        • Goji Berry SparklerGoji Berry Sparkler

          Goji Berry Sparkler

          Serves 2

          Goji Berry Sparkler

          INGREDIENTS:

          • ½ cup Goji berries 
          • 2 cups hot water
          • To serve: Frozen blueberries, sparkling water, mint leaves 

          INSTRUCTIONS

          1. Pour hot water over Goji berries and let steep for at least 15 minutes, ideally overnight, until Gojis are plump and soft.
          2. Pour Goji water into 2 separate glasses and top with sparkling water. Add frozen blueberries, mint leaves & ice as desired.
        • Lemon Vanilla Pudding CupsLemon Vanilla Pudding Cups

          Lemon Vanilla Pudding Cups

          Serves 2

          Lemon Vanilla Pudding Cups

          INGREDIENTS:

          • 1 cup favorite milk 
          • ½ cup plain yogurt 
          • 5 Tbls chia seeds 
          • Zest of 1 lemon 
          • Juice of 1 lemon 
          • 3 Tbls date syrup 
          • 1 tsp vanilla extract 
          • ½ tsp turmeric 
          • Topping Options: coconut whip, unsweetened coconut flakes, lemon zest, chopped walnuts or pistachios, blueberries 

          INSTRUCTIONS

          1. Whisk together everything except the toppings. Let sit a few minutes and whisk again to make sure all of the chia seeds are well incorporated.
          2. Pour into individual mason jars or serving bowls (or wine glasses!) and store in the fridge for at least 15 minutes or overnight.
          3. Serve with desired toppings
        • Spring Pea SaladSpring Pea Salad

          Spring Pea Salad

          Serves 4

          Spring Pea Salad

          INGREDIENTS:

          • 3 cups sugar snap peas 
          • 2 cups peas 
          • 2 cups thinly sliced radishes 
          • 2 cups arugula or watercress 
          • ½ cup chopped mint 
          • ¼ cup lemon juice 
          • ¼ cup red wine vinegar 
          • ¼ cup olive oil or flaxseed oil 
          • 1 Tbls Dijon mustard 
          • 2 Tbls shallot, minced 
          • ½ lemon, zested 
          • 4-6 oz shredded parmesan cheese, optional 
          • ¼ cup pistachios, pine nuts or slivered almonds

          INSTRUCTIONS

          1. Bring a large pot of water to boil & set a large bowl of ice water aside.
          2. Add snap peas and peas to boiling water for 1 minute & then immediately remove, drain and add to ice water to chill. Remove and let dry.
          3. Whisk together lemon, vinegar, oil, Dijon, shallot & zest.
          4. Toss together all ingredients with dressing.
        • Pesto Flatbread PizzaPesto Flatbread Pizza

          Pesto Flatbread Pizza

          Serves 1

          Pesto Flatbread Pizza

          INGREDIENTS:

          • 1 large tortilla (Ezekiel sprouted tortillas work great for these!) 
          • ¼ cup homemade pesto* 
          • 2-3 Tbls ricotta cheese or cashew ricotta 
          • ¼ sweet onion, roasted 
          • 2-3 shitake or oyster mushrooms, sliced & roasted 
          • 5-6 cherry tomatoes, sliced 
          • 3-4 Kalamata (or favorite) olives, sliced 
          • Handful arugula (optional), tossed with a little oil 
          • Serve with: drizzle flaxseed oil, drizzle balsamic vinegar, fresh basil, sea salt 

          INSTRUCTIONS

          1. Heat oven to 300F.
          2. Place tortilla on a large flat baking sheet and spread pesto all over the top.
          3. Top with remaining toppings, ending with arugula, if using, & ricotta.
          4. Bake for 20 minutes, or until tortilla is crispy around the edges.
          5. Add serving toppings and cut either into edges or into rectangles. 

          NOTES:

          Homemade Pesto: in a food processor, blend the following: 1 bunch basil, juice of 1 lemon, 2 cloves garlic, ¼ cup nutritional yeast, ¼ cup walnuts, ¼ cup tahini, sea salt & pepper, 2-3 Tbls olive or flaxseed oil. Add water to thin as needed. Freezes great in ice cubes!

          Cashew Ricotta: Soak 1 cup cashews in water overnight. Drain, rinse & blend with ½ cup water in food processor until resembling ricotta cheese texture. Add more water if needed & add seasonings as desired.

    • 2021 | March 23 | Healthy Cooking Class with Megan: Cooking for Allergies & Sensitivities

      It is officially allergy season! Unfortunately, many of us deal with food allergies & sensitivities all year long. You have learned about food elimination diets and meal planning with Megan, so let’s put that knowledge to use in the kitchen and learn how to make some of your favorite meals without dairy, gluten & other common inflammatory triggers! There is always an alternative recipe for your favorite meals!

       

        • Chickpea Tuna SaladChickpea “Tuna” Salad

          Chickpea “Tuna” Salad

          Serves 3-4

          Chickpea Tuna Salad

          INGREDIENTS:

          • 1 can chickpeas, drained & rinsed 
          • Juice of ½ lemon 
          • ¼ cup hummus, mayo or favorite spread 
          • ¼ cup diced celery 
          • ¼ cup diced onion 
          • ½ tsp garlic powder 
          • Sea salt & pepper to taste 
          • Dash cayenne or smoked paprika 
          • Optional add-ins: relish or dill sauerkraut, hemp seeds 

          INSTRUCTIONS

          1. Mash chickpeas with a fork or in a food processor.
          2. Add remaining ingredients and mix well.
          3. Serve on a sandwich, on crackers, in a lettuce wrap, on crackers, on seaweed sheets or on a salad.
        • Seedy Gf/Df BreadSeedy Gf/Df Bread

          Seedy Gf/Df Bread

          Serves loaf

          Seedy Gf/Df Bread

          INGREDIENTS:

          • ½ cup cashew cream* 
          • 1 Tbls apple cider vinegar 
          • 2 ½ cups almond flour or Tigernut flour 
          • ¼ cup pepitas 
          • ½ cup sunflower seeds 
          • ¼ cup chia seeds 
          • ¼ cup arrowroot starch 
          • 2 ½ tsp baking powder 
          • ½ tsp baking soda 
          • 2 ½ tsp sea salt, divided 
          • 3 eggs (or flax eggs) 
          • 2 Tbls olive oil 
          • 2 Tbls sesame seeds 

          INSTRUCTIONS

          1. 1. Preheat oven to 325F
          2. Mix together cashew cream & apple cider vinegar in a medium bowl.
          3. In a separate bowl, mix together flour, seeds, arrowroot, baking powder, baking soda & ½ tsp sea salt.
          4. Whisk together eggs, oil & cashew cream mix.
          5. Mix wet & dry ingredients together until well combined.
          6. Pour mixture into a greased loaf pan, smooth the top & sprinkle sesame seeds on top with remaining sea salt.
          7. Bake 45-50min until toothpick comes out clean. Wait until cool to slice.

          NOTES:

          • *Cashew Cream: soak ½ cup cashews in 1 water overnight. Drain & blend with 1 cup water in a high speed blender until smooth. Use ½ cup of this mix in this recipe & save the rest for a spread.
          • Flax or chia egg: mix 1 Tbls flax or chia seeds with ¼ cup water. Let sit until it gels. This is 1 egg. For this recipe, triple the amounts. 
          • Freeze with parchment paper in between slices.
        • Sunflower Dill DipSunflower Dill Dip

          Sunflower Dill Dip

          Serves 1½ cup

          Sunflower Dill Dip

          INGREDIENTS:

          • 1 cup raw sunflower seeds, soaked overnight 
          • ¼ cup tahini 
          • 1 clove garlic, minced 
          • 2 tsp olive oil 
          • 2 Tbls fresh dill 
          • 1-2 Tbls lemon juice 
          • ¼ tsp turmeric (optional for color) 
          • 1 tsp sea salt 
          • Dippers: cucumber, bell pepper, crackers 

          INSTRUCTIONS

          1. Drain & rinse sunflower seeds.
          2. Puree all ingredients in a food processor, scraping sides with a spatula as needed.
          3. Serve with desired dippers. 

          NOTES:

          • Can use any soaked seeds. Pepitas work well here too.
        • Cheeseless QuesadillasCheeseless Quesadillas

          Cheeseless Quesadillas

          Serves 1-2

          Cheeseless Quesadillas

          INGREDIENTS:

          • 2 cassava tortillas 
          • 1 avocado 
          • ½ cup hummus 
          • 1 cup sauteed bell peppers & onions 
          • To serve: hot sauce, salsa, cilantro, lime, pico de gallo 

          INSTRUCTIONS

          1. Mash avocado & hummus together. 
          2. Spread ½ avocado mixture over each tortilla, covering the entire tortilla. 
          3. Spread ½ veggie mixture over ½ of each tortilla. Fold the tortillas in half on top of the veggies. 
          4. Head a large pan and spray with a little avocado oil spray.
          5. Place quesadillas on pans and cook 2-4 minutes per side, until golden brown. 
          6. Serve with toppings of choice. 
    • 2021 | March 8 | Nutrition Webinar with Megan Wroe: Meal Planning for YOUR Health

      Meal Planning for YOUR Health. Meal planning is a skill that requires repeated practice. This can be overwhelming when you are not only juggling day-to-day tasks, but also the unique health needs within your household. Join Megan for an informative webinar on basic meal composition and menu planning, as well as how to modify for a variety of health needs. You’ll walk away with guides for alternatives to common allergens, Megan’s favorite meal planning template, and a sample weekly meal plan with all the recipes!

       

    • 2021 | Feb. 9 | Cooking Class: All Things Chocolate with Megan

      February 9 at 11:30 a.m.

      The month of love and Valentine’s Day means CHOCOLATE! Chocolate is an incredible ingredient that can be used in so many more ways than just candy bars. Your dinner entrée and morning coffee can also get in on the chocolatey goodness! Join dietitian Megan in the kitchen for a sweet AND savory class dedicated to all the chocolate lovers out there.

        • Dark Chocolate Cashew TartletsDark Chocolate Cashew Tart(lets)

          Dark Chocolate Cashew Tart(lets)

          Serves 1 large tart or 12 mini tartlets

          Dark Chocolate Cashew Tartlets

          INGREDIENTS:

          For the Crust:

          • 2 cups ground cashews (or other nut flour) 
          • 2 Tablespoons coconut oil, melted 
          • 1 Tbsp coconut sugar
          • ¼ tsp salt 

          For the Ganache:

          • 1 cup coconut milk, full-fat
          • 12 oz bittersweet chocolate, finely chopped 

          INSTRUCTIONS

          Crust:

          • Preheat oven to 350 degrees. In a large bowl, mix ground cashews, coconut oil, coconut sugar, and salt. Transfer to a greased 9-inch tart pan or individual muffin tins. Evenlypress dough in bottom and up sides of pan.
          • Bake in center of oven until golden and firm, about 15- 20 minutes. Transfer to a wire rack to cool completely, at least 30 minutes.

          Ganache:

          • Place chocolate in a large mixing bowl. In a saucepan, bring coconut milk to a boil. Pour hot coconut milk over chocolate and let stand 1-2 minutes, allowing the chocolate to melt. Stir until smooth and creamy. Assemble

          Tart:

          • Pour chocolate ganache into cooled tart shell and spread evenly with a spatula. Chill for at least one hour or until set.

          NOTES:

          • Play with other add-in flavors like cayenne pepper or chili powder, peppermint extract or vanilla. 
          • Try other nuts in the crust like pecan or pistachio. 
          • Add toppings like sea salt or cacao nibs. 
          • Freezes well.

          Source: www.pilatesnutritionist.com

        • Cocoa Grilling RubCocoa Grilling Rub

          Cocoa Grilling Rub

          Serves 1 -1 ½ cups

          Cocoa Grilling Rub

          INGREDIENTS:

          • 1/3 cup unsweetened cocoa powder
          • ¼ cup coconut sugar
          • 3 Tbls. chili powder
          • 2 Tbls. sea salt
          • 2 Tbls. onion powder
          • 2 Tbls. garlic powder
          • 1 Tbls. oregano
          • 1 Tbls. dried mustard
          • 2 tsp. dried ginger
          • 2 tsp. cinnamon
          • 1 tsp. allspice
          • Optional: 1-2 Tbls. coffee grounds

          INSTRUCTIONS

          1. Mix together and store in an dry, sealed container

          NOTES:

          • Rub onto any meat you are going to grill or roast along with some oil.
          • Also delicious rubbed on baked tofu!
        • Crockpot Chicken MoleCrockpot Chicken Mole

          Crockpot Chicken Mole

          Serves 6

          Crockpot Chicken Mole

          INGREDIENTS:

          • 3lbs. chicken thighs
          • 1 28oz can diced tomatoes
          • 1 onion, diced
          • 3 cloves garlic, peeled
          • 3 dried ancho chilis, seeds & stems removed
          • 3 Tbls cocoa powder
          • 1 Tbls coconut sugar
          • ¼ cup raisins
          • ¼ cup almond butter
          • 2 Tbls. avocado oil
          • 2 tsp cumin
          • 1 tsp sea salt
          • ½ tsp chipotle or chili powder
          • 1 tsp cinnamon

          INSTRUCTIONS

          1. Blend everything but the chicken in a food processor until smooth
          2. Place the chicken in a crockpot and pour sauce over the top. Cook on low for 6-8 hours.
          3. Shred and serve chicken over rice or cauliflower rice or in tortillas with sauce poured over the top.
        • Chocolate Cherry Berry SmoothieChocolate Cherry Berry Smoothie

          Chocolate Cherry Berry Smoothie

          Serves 1

          Chocolate Cherry Berry Smoothie

          INGREDIENTS:

          • 1 frozen banana 
          • 1 cup favorite unsweetened milk 
          • ½ cup frozen mixed berries &/or cherries 
          • ½ cup roasted beets 
          • ¼ cup cauliflower rice (optional) 
          • 1 Tbls chia seeds or flax seeds 
          • 2 Tbls cocoa or cacao powder 
          • 1 serving collagen protein powder 

          INSTRUCTIONS

          1. Blend ingredients until smooth. Garnish with chocolate shavings, crushed walnuts or coconut flakes if desired.
    • 2021 | Whole 30 Recipes for Mood Boosting

      Who is doing a Whole30!? Even if you aren’t following a specific diet plan, most people use January as an opportunity to press reset on their eating habits. Taking a month to remove added sugars, inflammatory oils and processed foods can have incredible benefits for your brain health and overall mood. Dietitian Megan will show you some of her favorite quick and easy dishes that are Whole30 compliant, including some that lean paleo and others that lean vegan, so you are covered no matter what reset plan you happen to be following!

       

       

        • Smoked Salmon BitesSmoked Salmon Bites

          Smoked Salmon Bites

          Serves 12 bites

          Smoked Salmon Bites

          INGREDIENTS:

          • 1 cucumber, sliced
          • 1 avocado
          • ½ lime
          • 6oz smoked salmon
          • Toppings: chives or dill, capers, cracked pepper

          INSTRUCTIONS

          1. Mash avocado with juice of ½ lime.
          2. Top cucumber slices with avocado mash, then layer piece of smoked salmon and add desired toppings.
        • Sweet Potato Breakfast CasseroleSweet Potato Breakfast Casserole

          Sweet Potato Breakfast Casserole

          Serves 4

          Sweet Potato Breakfast Casserole

          INGREDIENTS:

          • 1 large sweet potato, shredded (1 ½ cups)
          • 1 apple, shredded & juices squeezed out
          • 1 zucchini, shredded & juices squeezed out
          • 2 Tbls coconut or avocado oil, divided
          • ¼ tsp sea salt
          • 2 tsp. cinnamon
          • ½ tsp. nutmeg
          • 2 eggs
          • ½ cup coconut milk
          • ¼ cup chopped pecans or walnuts
          • Toppings: Sweet (steamed apple chunks, raisins & coconut cream) or
            Savory (poached or scrambled egg, avocado slices & cilantro)

          INSTRUCTIONS

          1. Preheat oven to 400F.
          2. In a large bowl, whisk together the salt, cinnamon, nutmeg, eggs and milk.
          3. Heat 1 Tbls oil in an oven-safe skillet. Add the shredded sweet potato and cook until golden brown.
          4. Pour the sweet potato into the egg mixture and add the shredded apple and zucchini. Mix well.
          5. Heat the other 1 Tbls oil in the skillet and add the mixture back in. Smooth the top over with a spatula and sprinkle on nuts.
          6. Put in the oven and bake for 10-15 minutes.
          7. Serve with desired toppings.

          NOTES:

          • If not following an elimination diet, toppings can be expanded to ricotta cheese or Greek yogurt as well!
        • Zuppa ToscanaZuppa Toscana

          Zuppa Toscana

          Serves 6

          Zuppa Toscana

          INGREDIENTS:

          • 1 Tbls avocado oil
          • 1 lb chicken sausage, sliced into rounds (Applegate is a great brand)
          • ½ tsp crushed red pepper flakes
          • 4 medium yellow potatoes, diced
          • 1 onion, diced
          • 4 cloves garlic, minced
          • 4 cups favorite broth
          • ½ bunch kale, chopped into pieces (~4 cups)
          • 1 can coconut milk
          • Salt & pepper to taste

          INSTRUCTIONS

          1. In a Dutch oven, heat avocado oil and add sausage rounds and red pepper flakes and cook a few minutes to brown. Set sausage aside and add onions and garlic and cook a few more minutes.
          2. Remove the dd broth and bring to a boil. Add potatoes and continue boiling 10-15 minutes until potato pieces are tender.
          3. Reduce to simmer and add coconut milk and sausage back in. Simmer 5 minutes, then add kale and stir to wilt.

          NOTES:

          • You can swap in any meat if you do not like sausage.
        • Lettuce Lunch Wrap GuideLettuce Lunch Wrap Guide

          Lettuce Lunch Wrap Guide

          Serves 1

          Lettuce Lunch Wrap Guide

          INGREDIENTS:

          • 4-6 big pieces Green-leaf or Boston leaf lettuce
          • ¼ cup Spread or Sauce
            • Hummus, Pesto, Mayo, Guac, Mustard, Red Pepper Spread, Artichoke Antipasto, cashew cheese sauce
          • 3-4oz Protein:
            • Meat: shredded chicken, turkey breast, hard boiled eggs, deli meat, tuna or canned salmon, flank steak
            • Cheese: shredded parmesan or pepperjack, sliced mozzarella, feta, vegan options
            • Vegetarian: tofu, tempeh, beans or mashed beans, falafel
          • ¼ - ½ cup Veggies
            • Cucumber slices, tomato slices, raw or roasted bell pepper, sprouts, sliced cabbage, kimchi or kraut, onion slices
          • Toppings: avocado, pepperoncini, pickles, cilantro, dill

          INSTRUCTIONS

          1. On a large piece of parchment paper, lay the lettuce slices overlapping each other, with stalk ends pointing toward the center.
          2. Layer on fillings in order as listed above.
          3. Using the edge of the parchment paper as a guide slowly roll the lettuce leaves into a large wrap, tucking the lettuce ends and the parchement paper along the way until everything is rolled inside parchment.
          4. Slice in half and enjoy!
    • 2021 | Kitchen Makeover Webinar with Megan Roe, RD

      Did you know that people who have cereal boxes out on the counter are on average 21 pounds heavier than those who don’t?! Research shows that simple tweaks to your kitchen set up can have significant impacts on your overall health. Join dietitian Megan for an informative webinar on how to makeover your kitchen to set it up for success. Learn her tricks, her favorite pantry staples and even get a sneak peak into her own pantry, refrigerator and freezer shelves!