Dr LIZ Isenring’s Post

In the hustle and bustle of life, it's easy to forget about your lunch or healthy snacks. But here's a tip: instead of relying on convenience, plan ahead for success! 📅 These egg muffins are your perfect on-the-go companions. They're high in protein, fiber-rich, and lower in fat and carbs, helping you stay on track with your goals and gains 💪🏋️♀️ 🍳 Ingredients: 1 cup Cooked quinoa 4 Large eggs 1⁄2 cup Finely chopped veggies (bell pepper, onion, zucchini) 1⁄2 cup Shredded low-fat cheese (Cheddar or Mozzarella) Salt and pepper to taste 👩🍳 Instructions: Preheat oven to 350°F (175°C) and lightly grease a muffin tin. Beat eggs, add quinoa, veggies, cheese, salt, and pepper. Mix well. Spoon the mixture into the muffin tin. Bake for 20-25 minutes until golden and set. Cool before removing from the tin. Store in the fridge for up to a week. Nutritional Info (Per Serving): 🔸 Calories: 125 🔸 Protein: 9g 🔸 Carbs: 9g 🔸 Fat: 4g (1g saturated) 🔸 Fiber: 1g 🔸 Sodium: 130mg

A twist on the classic mac and cheese using soy milk for added nutrition! Ingredients: *2 cups whole wheat pasta *1 1/2 cups soya milk *1 cup grated cheese (use a vegan alternative if needed) *1 tbsp flour *1 tbsp butter (or olive oil) *Salt and pepper to taste *1/4 cup breadcrumbs (optional for topping) Instructions: Cook pasta according to package instructions and set aside. In a saucepan, melt butter and stir in flour to make a roux. Gradually add soya milk while stirring to create a thick sauce. Add grated cheese and stir until melted. Mix the sauce with the cooked pasta and season with salt and pepper. For extra crunch, sprinkle breadcrumbs on top and bake for 5-10 minutes. Serve hot! #soyarecipes #plantbased #healthyliving #soyaproducts #kidsfriendly #soyatalks #boostnutrition

Balance your blood sugar with these protein-rich snack ideas! 💪 1️⃣ ⭐ Greek Yogurt with Nuts: One serving (about ¾ cup) of Greek or non-dairy yogurt typically contains around 17-20 grams of protein, while a handful of nuts (about 1 ounce or 28 grams) adds an additional 4-7 grams of protein, depending on the type of nuts. 2️⃣⭐ Hard-Boiled Eggs: One large hard-boiled egg contains approximately 6 grams of protein. 3️⃣⭐ Turkey or Chicken Roll-Ups: Three slices of deli turkey or chicken breast provide approximately 15-20 grams of protein, depending on the thickness of the slices. 4️⃣⭐ Protein Smoothie: A protein smoothie made with one scoop of protein powder (approximately 20-25 grams of protein), combined with unsweetened almond milk, spinach or kale, and berries or half a banana, provides around 25-30 grams of protein per serving. 5️⃣⭐ Roasted Chickpeas: One cup of roasted chickpeas contains about 15 grams of protein. 6️⃣⭐ Chicken Salad on GF Crackers: A serving of canned chicken mixed with Greek yogurt or avocado provides approximately 20-25 grams of protein, while GF crackers or cucumber slices contribute a small amount of additional protein. 7️⃣⭐ Edamame: One cup of cooked edamame provides roughly 17 grams of protein. Which of these are you trying today? #bloodsugar #bloodsugarbalancee #highproteindiet #functionalmedicine #fxmed #preventivemedicine #naturalhealthcare #naturalhealing #functionalmedicinefoods #functionalnutrition

Easy Chilli Chicken & Gnocchi Stir Fry Ingredients: 200g Chicken Breast (Chopped) 250g Gnocchi (Cooked) 1 tsp Chilli Flakes 1 Cloves Garlic (Chopped) 1 Handful of Spinach/Rocket 6 Cherry Tomato’s (Halved) 2 Tsp of Red Wine Vinegar 1 Tsp Coconut Oil Salt & Pepper Method: - Heat the oil over a medium to high heat. - Add the garlic and chilli and cook for a couple of minutes to soften. - Add the chicken and fry until almost cooked. - Add the tomatoes cook for a couple more minutes. - Add the vinegar and allow it to reduce a little bit. - Add the spinach/rocket and let it wilt. - Season with salt & pepper. - Drain and add the gnocchi then toss everything together. Calories: 636 Protein - 56g Carbs - 85g Fat - 8g You can easily double or triple this recipe as meal prep to have multiple lunches. You can also decrease or increase the amount of Gnocchi, depending on your calorie goals. Want my Best 5 Nutrition Tips to Build Muscle and Get Shredded? Then download my FREE Guide at https://lnkd.in/eRe-Fng2 #recipevideo #instafood #foodtutorials #foodinspiration #easyrecipes #musclesmadesimple

🔥COD WITH CREAMY ZOODLES 💪😉💥 Serves: 2 Prep: 10 mins Cook: 20 mins Nutrition per serving: 271 kcal 11g Fats 13g Carbs 33g Protein 🐟 WHAT YOU NEED FOR THE FISH: 10 oz. (300g) cod fillets 1 tsp. paprika 1 tsp. turmeric 1 tsp. oregano ½ tsp. chili 1 tbsp. buckwheat flour ¼ cup (60ml) vegetable stock ⅓ cup (80ml) cream (dairy or plant based) 3 tbsp. chives, chopped 🥒 WHAT YOU NEED FOR THE ZUCCHINI: 2 medium zucchinis 1 tsp. oil 1 clove garlic, minced 4 sundried tomatoes 👩🍳 WHAT YOU NEED TO DO FOR THE FISH: Cut the fish into 2 or more pieces of fillet. Season with salt, pepper, and spices, then coat with buckwheat flour. Heat 2 tbsp. of oil in a frying pan and fry the cod until golden for about 5 minutes, then flip and repeat on the other side. Mix the cream and the hot stock together. Pour into the pan with the cod and bring to a boil, simmer for 2-3 minutes. Sprinkle with chives and simmer for another 1-2 minutes. 🥒 WHAT YOU NEED TO DO FOR THE ZUCCHINI: Make zucchini noodles (zoodles) using a julienne peeler or a spiralizer, or peel with a regular vegetable peeler, making wide but thin ribbons. Heat the oil in a frying pan, add the minced garlic and fry briefly. Add the zoodles and occasionally stir until they soften slightly, for about 3-4 minutes. Season with salt and pepper. At the end, add the chopped sundried tomatoes. 🍽️ TO SERVE: Divide the zoodles between two bowls, place the cod on top, and pour over the sauce. Enjoy this delicious and nutritious meal! 🍲🌿 #HealthyEating #Nutrition #CookingAdventures

A favorite recipe from our health/healing retreats: Raw Fettuccine Alfredo To save time, you can make a double batch of the sauce and store it in your refrigerator for up to a week. You can also replace some of the cashews with pine nuts, which will give the sauce a bit of a more complex flavor. Ingredients: 2 medium zucchinis 1 small parsnip 1/2 cup cashews 1/4 cup water 1 large clove garlic 1 tbsp lemon juice  1/4 tsp pepper 1/4 tsp salt 1/4 tsp nutmeg, to garnish (optional) 1 tbsp parsley, to garnish (optional) Directions: Using either a vegetable peeler or a spiralizer, peel zucchinis and parsnip into long noodle shaped strips. Grind cashews to a fine powder in your blender, then add the water, garlic, lemon juice, pepper, and salt. Process until a smooth and creamy consistency is reached, adding more water if needed.  Toss your noodles in the sauce and add some chopped parsley and nutmeg to garnish.  Makes One large serving Nutritional Information (for whole recipe) Calories: 375 Total fat: 24g Saturated fat: 4g Cholesterol: 0mg Sodium: 603.14mg Total carbohydrates: 27.61g Dietary fiber: 5.33g Sugars: 8.4g Protein: 13.48g Exchanges: 3 meats, 3 fats, 3 vegetables

A favorite recipe from our health/healing retreats: Raw Fettuccine Alfredo To save time, you can make a double batch of the sauce and store it in your refrigerator for up to a week. You can also replace some of the cashews with pine nuts, which will give the sauce a bit of a more complex flavor. Ingredients: 2 medium zucchinis 1 small parsnip 1/2 cup cashews 1/4 cup water 1 large clove garlic 1 tbsp lemon juice  1/4 tsp pepper 1/4 tsp salt 1/4 tsp nutmeg, to garnish (optional) 1 tbsp parsley, to garnish (optional) Directions: Using either a vegetable peeler or a spiralizer, peel zucchinis and parsnip into long noodle shaped strips. Grind cashews to a fine powder in your blender, then add the water, garlic, lemon juice, pepper, and salt. Process until a smooth and creamy consistency is reached, adding more water if needed.  Toss your noodles in the sauce and add some chopped parsley and nutmeg to garnish.  Makes One large serving Nutritional Information (for whole recipe) Calories: 375 Total fat: 24g Saturated fat: 4g Cholesterol: 0mg Sodium: 603.14mg Total carbohydrates: 27.61g Dietary fiber: 5.33g Sugars: 8.4g Protein: 13.48g Exchanges: 3 meats, 3 fats, 3 vegetables

To help you lower or maintain your cholesterol levels we want to share this great recipe for a Heart-Healthy Box Lunch: Quinoa Salad Looking for a delicious and cholesterol-friendly lunch idea? Try this nutritious Quinoa Salad! Packed with fiber, protein, and healthy fats, it’s perfect for keeping your heart in top shape. Ingredients: - 1 cup quinoa, rinsed - 2 cups water - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 bell pepper, diced - 1/4 cup red onion, finely chopped - 1/4 cup fresh parsley, chopped - 1/4 cup feta cheese, crumbled (optional) - 2 tablespoons olive oil - Juice of 1 lemon - Salt and pepper to taste   Instructions: 1. In a pot, bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes or until water is absorbed and quinoa is tender. Let it cool. 2. In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, bell pepper, red onion, and parsley. 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour over the salad and toss to combine. 4. Sprinkle feta cheese on top if using. 5. Pack in your lunch box and enjoy a heart-healthy meal at work!   #HeartHealth #HealthyEating #CholesterolFriendly #LunchBoxIdeas #Wellness #Nutrition