Bulgar Risotto with Corn & Shrimp

Fiber-rich bulgar and protein-packed shrimp to keep you full for hours! 


  • 2 tbsp olive oil
  • 1 clove garlic (finely chopped)
  • 1 cup bulgar wheat
  • 12 oz raw or pre-cooked shrimp
  • 2 cups frozen corn
  • 1 medium red bell pepper (finely chopped)
  • 2 tbsp lemon juice
  • 1/4 tsp red pepper falkes
  • 1/4 cilantro (I put in more because I love cilantro!)


  1. Begin boiling 2 cups water.
  2. In a separate pan, toast the bulgar:
    1. Heat olive oil in a large pot over medium heat.
    2. Add in garlic clove.
    3. Add bulgar and salt.
  3. Gradually add in boiling water to bulgar and garlic mixture, waiting until bulgar absorbs the water before adding more. Bulgar will be slightly soupy (8-10 minutes).
  4. Add shrimp. If shrimp is raw, let cook for 2-3 minutes. If shrimp is cooked, add in with ingredients in step 5.
  5. Add corn, bell pepper, lemon juice, and red pepper flakes. 
  6. Mix well.
  7. Add in cilantro, and salt and pepper to taste.

Almond Meal Crusted (Baked!) Chicken Nuggets

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  • 8 oz chicken breast or chicken tenders
  • 1 egg (beaten) or 3 egg whites
  • 1/4 cup almond meal
  • Spices - 1 tsp of each:
    • Paprika
    • Garlic powder
    • Onion powder
    • Salt
    • Pepper


  1. Preheat oven to 375F
  2. Prepare crust mixture by combining almond meal and spice mixture.
  3. Cut chicken breast into two inch thick pieces.
  4. Lightly coat the chicken pieces in egg whites or egg
  5. Cover in the crust mixture.
  6. Place nuggets on a baking sheet (use parchment paper to avoid stickiness) and bake for around 20-30 minutes or until chicken is done cooking.

Easy Coconut Chia Pudding

I’m a big believer in finding out what foods work best for your body. Nutritional science isn’t binary–it’s actually quite complex and will vary depending on the individual. Having made the decision to experiment with a ketogenic diet (high fat, low carbohydrate diet), I have been incorporating chia seeds into many of my meals. Chia seeds are packed with healthy omega 3 fatty acids. Since their carbohydrate content consists primarily of fiber, they have a low net carbohydrate value and are great for incorporating into lower carbohydrate diets. In general, dietary fiber is not a significant source of usable energy in the body because it cannot be digested and therefore does not impact blood glucose levels. Importantly, fiber delays gastric emptying, which effectively increases and prolongs satiety — we feel fuller for longer periods of time.

You can mix them in with smoothies, oatmeal or yogurt, or sprinkle them on top of salads. There are multiple types of chia seed concoctions, but pudding is one of my favorites. Best yet–it only takes minimal ingredients and preparation to make this delicious dessert!


// 3-4 tbsp Chia seeds

// 1/2 cup coconut milk

// Stevia to taste


1. Combine chia seeds with coconut milk and stevia. Mix well and let the chia seeds soak up the liquid in the fridge for around 2 hours. The longer they’re soaking, the more chia seed goodness will get absorbed.

Nori Wraps


Following the same principle of choosing to consume foods that are both nutrient dense and digestible, nori (seaweed, kelp, algae, and other sea vegetables) is an excellent source of minerals such as iodine, magnesium, iron, and trace minerals. To read more about the health benefits of sea vegetables click here - bottom line nori is good for you and it tastes good, especially as a wrap. 


  • 1 sheets of Nori
  • 1 can of smoked sardines from Trader Joe's (You can essentially use any brand of sardines but I prefer Trader Joe's because smokey flavor and saltiness pair well with the avocado and sweet potato)
  • 1/2 avocado
  • 1/2 c baked sweet potato (already cooked)
  • 1/2 c of a raw zucchini or cucumber (cut into slender pieces)
  • 1 large leaf of kale with the stem removed (split into two halves)


  1. Lay out one sheet of nori and place one of the kale leaves on top. (Note: It is important to lay the kale prior to adding the other oilier ingredients to avoid the seaweed from becoming soggy.)
  2. On top of the kale leaf l smear the avocado in the center, place the baked sweet potato chunks on top, canned sardines, and chopped zucchini or cucumber. 
  3. Dab a little bit of water on the edges of the nori and wrap!

Crispy Kale Chips


Easy, low calorie, and nutrient dense snack that will satisfy any salty cravings!


  • 1 bunch of kale
  • 1 tbsp pure olive oil (or olive oil spray)
  • Sea salt, for sprinkling 
  • Garlic powder (optional)


  1. Pre-heat the oven to 350F.
  2. Line a baking sheet with foil.
  3. Remove kale leaves from the stem. Wash and dry thoroughly (otherwise wet kale will get soggy).
  4. Spray olive oil on kale or toss 1 tbsp olive oil with kale.
  5. Sprinkle sea salt and/or garlic powder on top of olive oil + kale mixture.
  6. Bake until the edges are brown, but aren't burnt. Around 10-15 minutes.