Lunch & Dinner

Just a few ideas of  simple and delicious meals that are healthy and you can make anytime…

Zucchini & Yellow Squash Pasta & Meatballs

4 total Zucchini and Yellow SquashZuchinni Pasta & Meatballs

Romano cheese

1/2 red of green bell pepper

fresh basil (you may use dried basil)

~ 3-4 cloves fresh garlic, minced

1 whole carrot, shredded

small bunch of sprouts approx. 1/4 cup, optional (red clover, brocolli, alfalfa,etc.)

a handfull of oats

oat bran, optional to stick meatballs

1 small onlion, chopped

lean ground beef or turkey

red wine


Make zuchinni and yellow squash noodles using a spiral slicer. saute noodles in a pan with garlic, seasoned olive oil, salt and pepper. To make meatballs mix bell pepper, onion, oats, oat bran, shredded carrot, sprouts, wine and your choice of seasonings. Form into balls and bake in the oven for 20 minutes at 400 degrees.

Make a simple marinara sauce using the recipe below or use your own. Add basil leaves as marinara cooks.


Eggplant Pizza

Eggplant Pizza

garlic powder – 1/2 tsp
basil, dried – 1/2 tsp, ground
oregano, dried – 1/2 tsp, ground
salt, table – 1/2 tbsp
mushrooms, white – 6 medium
eggplant – 1 whole, peeled
cheese, mozzarella, whole milk – 4 oz


Sprinkle both sides of eggplant with salt and let sit for 20 minutes to reduce bitterness.

Mix herbs and spices in the tomato sauce.

Place eggplant slices on a baking sheet, topped with the tomato mixture, olives, and mushrooms.

Sprinkle cheese on top and bake at 350F for about 20 minutes, or until the edges of the cheese browns.

Vegan Vegetable Curry


  • Curry Powder, Ground 2  tbspVegan Vegetable Curry
  • Zucchini 1  cup, chopped
  • Onions 1  cup, chopped
  • Cauliflower 5  cup
  • Green Beans 2  cup
  • Squash, Summer (yellow) 1  cup, sliced – chopped
  • Yams 1 1/2 cup, cubes – steamed
  • Tomato Sauce, Canned (no Salt Added) 1 1/2 cup
  • Coconut Milk, Light 6  cup


  1. Combine coconut milk, tomato sauce and curry powder in saucepan.
  2. Bring mixture to a boil and then reduce to a slow simmer.
  3. Add the vegetables and cook for 30-45 minutes or until all vegetables are tender

Scalloped Yams

 Course: Vegetarian,Side Dishes
Recipe Image


Prep Time: 10 mins
Cook Time: 55 mins
Serving Size: 8


  • Pepper, Black  1/8 tsp
  • Cheese, Parmesan   1/4 cup, grated
  • Yams 3  cup, cubes
  • Garlic 3  cloves
  • Bay Leaves 1  tsp, crumbled
  • Nutmeg, Ground  1/8 tbsp
  • Thyme, Dried 1 1/2 tsp, leaves
  • Almond or Rice milk
  • Vegetable Stock 2 1/2 cup
  • Onions 1  cup, sliced
  • Butter, Unsalted 1  tbsp
  • Sea Salt  1/2 tsp


  1. Preheat oven to 375 F.
  2. Coat 9×13-inch baking dish with cooking spray
  3. Melt butter in a large saucepan and add onions and cook until soft; then add the milk, stock, garlic, thyme, nutmeg, and bay leaf.
  4. Cook until liquid is reduced to about 3 cups.
  5. Remove the bay leaf and add the yams, salt, and pepper. Simmer mixture about 5 minutes and then add to 9×13 pan.
  6. Bake for about 40 minutes, occasionally basting the potatoes with the liquid in the baking dish.
  7. Sprinkle cheese over the top and let bake until the cheese is melted and beginning to brown.
  8. Let the mixture sit 5-10 minutes before serving.
  9. *Note: Cube (or slice) the Yams prior to placing in 9×13 dish. If yams are already cooked reduce cooking time by 1/2. Also, mince the garlic cloves prior to adding to mixture.

Mixed Greens Salad with Ground Meatphoto

This is a salad even men would love!

Pick a ground meat of your choice such as turkey or beef.

Season with your favorite seasonings. I like salt, pepper, basil, cayenne for beef and the same for turkey but substituting the basil for Herbs de Provence.

In a bowl mix the ground meat with seasonings. Shred a carrot with a cheese shredder. Add a handful of rolled oats, about 1/4 cup almond milk, and if you like about 1/8 cup of red wine. mix ingredients together. Form burgers and cook in a skillet using a little coconut oil on the pan until well done. I like to add rings of onions while cooking.

Pick your choice of mixed greens to create a salad of your choice. The more variety of color the better.

You may like to add: Spinach leaves, Red or green peppers, tomatoes, cucumbers, avocado, ect.

Coat the salad with a light drizzel of extra virgin olive oil and/or balsamic vinegar or fresh squeezed lemon juice. Cut the burger in chunks and mix with the salad. This is a vey high protein, Low- GI meal that is very filling and full of fiber, enzymes and more. Remember, the more fresh vegetables you add to your salad, choosing based on color, the better!

Homemade Roasted Veggie & Turkey Cabbage rolls

Healthy cabbage rolls made with roasted veggies, homemade marinara and ground turkey. Grain free.


Roasted Vegetables:

1 yellow onion, sliced

1 medium eggplant, cubed

1 zucchini, cubed

1 yellow squash

1 red bell pepper, roughly chopped

1 cubanelle or green bell pepper

2 garlic cloves, minced

2 teaspoons extra-virgin olive oil

Sea salt and fresh ground pepper to taste

Remaining Ingredients:

1 large green cabbage

1 lb. (453 grams) lean ground turkey

~ 3 cups marinara sauce

Marinara Sauce

1 large can Crushed tomatoes

1 can diced tomatoes

1 tsp raw sugar

salt, fresh ground pepper to taste

1 tbsp Oregano


Preheat oven to 425F

Combine all roasted vegetable ingredients on a baking sheet and toss until all veggies are coated in oil. Roast for 30 minutes, rotating veggies halfway through. Set aside.

Meanwhile, remove the core from the cabbage (images below). Carefully, score a square into the bottom of the cabbage to remove as much of the core as possible.

Fill a large pot with water and bring to a boil. Place cabbage in the water and cover with a lid. Continue to boil and cook for 6-7 minutes.Lift the cabbage from the water with tongs or two spoons and allow to drain in a colander. Begin to remove leaves carefully. When you get to the layer of inner leaves that are still a bit crunchy, add back to the water and blanch for an additional 3-4 minutes. Set aside.

Meanwhile, season turkey with salth, pepper, lemon juice, 1 tbsp. herbs de provence and a little Cayenne pepper. Put seasoned turkey  in  a pan and cook over medium heat, rotating often. Set aside once grounds are about ¾ of the way cooked.

Change temperature of the oven to 375F and pour 1 cup of marinara on the bottom of a shallow casserole dish.

Combine 1 cup of marinara with roasted vegetables and turkey. Stir to combine.

Taking one cabbage leaf at a time, cut out the stem of the leaf (image below) and scoop about ½ cup of the turkey mixture onto the far end of the leaf. Roll up and place (stem side down) in the prepared casserole dish. Repeat with remaining leaves.

Once complete, pour additional 1 cup of marinara on the top of the casserole and bake; uncovered, in the preheated oven for 40 minutes.

Remove from heat, allow to sit for 5 minutes and serve. Bon appétit! 

Fresh VegetablesRoasted VegetablesCabbage

Boiled CabbageMarinara sauceCabbage Leaf


Fernandas Mediterrenean Tuna/Chicken Salad-


1 Can Tuna or Chicken

1 Roma Tomato, cut in small squares

1/4 Red onion, chopped

Lemon Juice

Seasoned Olive Oil

~ 1-2 Tbsp. Balsamic Vinegar

A few Spanish olives

Mix chopped onion and tomato with lemon juice, balsamic vinegar and seasoned olive oil first, then add to tuna or chicken. Mix well, add more olive oil or balsamic as needed or preferred. Serve ove a bed of mixed greens or spinach. Bon Apetite!


High Protein Tuna Cakes


2 cans tuna

2 tsps mustard

½ cup whole wheat bread, torn into small pieces

1 tsp lemon zest

1 tbsp water

2 tbsp chopped fresh parsley

2 tbsp chopped fresh chives, green onions, or shallots

salt and pepper

Pinch of Cayenne Pepper

1 egg

2 tbsp olive oil


1. Mix together the tuna, mustard, bread, lemon zest and juice, water, parsley, chives, and cayenne. Season with salt and pepper. Mix in the egg.

2. Divide the mixture into 4 flat patties. To better keep the patties together you can chill them in the fridge for an hour before cooking, but this is optional.

3. Heat the olive oil in a pan over medium-high heat. Place the patties in the pan and cook until nicely browned, 3-4 minutes each side. Serve with lemon wedges and a fresh, green salad. Enjoy!