DrJazzyFit

Healthy Italian Meatballs. Use any type of meat/vegetable protein you like.

Introducing...the unique and delicious Delicata Squash! 😋 Also known as peanut squash or Bohemian squash, delicata squash has a yellow-green skin and sweet, deep orange flesh. 💛 Its edible skin makes it super convenient and versatile when it comes to cooking—you can roast it whole, cut it into cubes for roasting, sauté, or even spiralize it and serve cold in a salad. 🥗 One cup of delicata squash provides nearly 25% of your daily recommended intake of manganese, an essential mineral that helps your body build connective tissue such as muscle fibers, bones, ligaments and cartilage. It's also loaded with antioxidants, vitamins, minerals, and dietary fiber. One of our favorite ways to enjoy this vegetable is our simple Thyme Roasted Delicata Squash recipe! All you need is: 💛 2 delicata squash, halved and sliced with seeds removed 💛 1 Tbs olive oil 💛 1 tsp dried thyme 💛 salt and pepper to taste Then follow these steps: 1️⃣ Trim ends from squash and cut in half. Remove seeds with spoon [a grapefruit spoon is super handy here!] 2️⃣ Cut squash into half moons. 3️⃣ Preheat oven to 400°F. 4️⃣ Toss squash with olive oil, thyme, and salt and pepper to taste. 5️⃣ Place on parchment-lined baking sheet and bake for about 30 minutes until browned. Let us know if you're going to try this - you won't regret it! 🤩

'Tis the season for fruit salads! ☀️ A light, fresh, and filling dish to bring to the table! One of our favorite fruit salad recipes is this Grilled Peach and Arugula Salad with Halloumi. It's incredibly simple, nutritious, and makes for a fun way to change up how you use peaches in the kitchen during the summer...on the grill! 😋 All you need are a few Ingredients 👇 🍑 4 peaches, halved and pits removed 🥑 1 Tbs avocado oil 🧀 2 oz halloumi cheese 💚 3 Tbs pesto sauce, prepared 🍋 1 lemon, juiced 🌱 5 oz arugula, prewashed 🥜 2 Tbs almonds, slivered Then follow these steps: ✅ Wash, halve and remove pits from peaches. ✅ Preheat grill or grill pan to medium-high. (Be sure grates are clean and well oiled). ✅ Slice halloumi into 1/4" thick slices. ✅ Brush cut side of peaches with oil and place cut side down on the grill or on a grill pan. ✅ Grill just until marks appear on flesh, approximately 5 minutes. ✅Remove from grill and slice. ✅ Repeat with halloumi and grill just until grill marks appear. ✅ Whisk pesto and lemon juice in a small bowl. ✅ Place arugula on plates, top with sliced grilled peaches, halloumi, and drizzle with pesto sauce. Top with almonds and serve immediately. The beauty of all fruit salads is that you they are flexible. Start with a base, add your fruit, add a crunch, and top it off with the dressing of your choice. 🥗 Get creative as you want with the mix of any ingredients of your choice! Swipe to find some inspiration for our formula of a fruit salad! 🍓🍊🍏🍇 Pro Tip 💡: Did you know that Vitamin C improves iron absorption from leafy greens? Adding raspberries, orange segments, strawberries, and other Vitamin C-rich fruits boost the nutrition value of your salad 👏

Grilled Asparagus Breakfast Toast Serves 2 Ingredients: 2 slices sourdough bread 4 Tbsp chickpea flour 2 Tbsp nutritional yeast 1 tsp black salt (optional) 1/2 tsp garlic powder sea salt & black pepper, to taste 10 asparagus spears, ends trimmed *optional - avocado, radish slices and/or crushed raw cashews Directions: 1.) Preheat your grill. 2.) Mix the chickpea flour with the nutritional yeast, black salt (if using), garlic powder and salt & pepper. Stir in 1 Tbsp of water at a time until you have a thick but pourable consistency. 3.) Spread the mixture onto of your bread slices and arrange the asparagus spears on top. Grill for approximately 8 minutes or until the asparagus is cooked through. 4.) Top with any other ingredients you like and enjoy!

Kohlrabi 💚 This might not be the most well-known vegetable out there but its flavor and health benefits make it worth adding to your grocery list! 🛒 This cruciferous vegetable is part of the cabbage family and resembles a turnip in both size and shape. Flavor = slightly sweet Texture = crunchy and comes in two color varieties 💚 green and purple💜 making it a delicious AND aesthetically pleasing addition to most recipes. Kohlrabi contains many essential vitamins and minerals like vitamin C, potassium, magnesium, calcium, iron and fiber. Eating this vegetable may help improve digestion, reduce cholesterol levels, boost heart health and even aid in weight loss due to its low calorie content. One vegetable with many benefits!👏 Here's how we love to enjoy Kohlrabi! 👇 🥗 Eat it raw by slicing it into sticks as a snack or added to salads as a crunchy topping or side dish. 🥘 Eat it cooked by boiling or steaming like other root vegetables or even roasted in the oven with spices for an extra kick! 🔥 Now go find this vegetable at your local grocery store to give it a try!

Happy gut, happy life! Taking care of your digestive system through a balanced diet and gut-friendly foods can lead to a happier, healthier you. 🦠 Your gut is home to trillions of bacteria, also known as your gut microbiome, and what you eat can either promote or harm the diversity of these bacteria. 💡 FUN FACT: There is about one tiny microbe in the gut for every single human cell in the rest of the entire body. Until recently, we thought our gut microbes outnumbered our human cells significantly, however new research published in PLOS Biology updated these numbers and determined that they’re both about equal. Yes, everyone is half microbe! Gut microbes and what we feed them have been found to impact inflammatory bowel disease, obesity, heart disease, diabetes, asthma, and mood. This is why a healthy gut microbiome is so important!👏 The reasons behind the many health impacts of the gut microbiome is because of the many roles it plays. For example, some microbes break down fiber or toxins, others make Vitamin K or short-chain fatty acids, while others train your immune system or help reduce inflammation. You can see why the health of the gut microbiome is so significant for the rest of the body. 💪 So, what are some foods you can eat to promote a healthy gut? Let's dive in! Swipe and save this post 👉

Want a round of applause from the family? Then make these Oatmeal Banana Breakfast Bars! A breakfast option that is perfect for on the go, meal prep, or just a quick and easy breakfast option in the kitchen! 🙌 They make a great way to start your day from being packed with protein, fiber, and plenty of energy-boosting nutrients. ☀️ Another plus: the kiddos even love them too! 👏 This recipe provides the perfect combination of oats, bananas, peanut butter (or almond butter), honey or maple syrup which brings an excellent source of complex carbohydrates and protein to your daily nutrients giving you energy throughout the day. 💡You can add protein powder for a protein boost protein as well [just reduce the oats a bit]! These are so yummy you may want to also enjoy them as a snack too! Save this post and grab the recipe on the last slide. Let us know in the comments if you're going to try this recipe! 👇

Asparagus Risotto With Herbs Serves 6 Ingredients: 1 yellow onion, diced 6 garlic cloves, minced 2 Tbsp extra virgin olive oil 3/4 cup white wine 2 cups Arborio rice 1/2 cup fresh herbs (chives, parsley, thyme) 1 tsp sea salt 1/4 tsp black pepper 2 bay leaves 6 cups veggie broth 2 Tbsp lemon juice 1 bunch asparagus, chopped *optional - plant-based parmesan cheese Directions: 1.) Add the onion, garlic and olive oil to a large pot. Saute over medium heat for about 6-7 minutes. 2.) Bring a small pot of water to boil. Add the asparagus and blanch for 1 minute, then drain and set aside. 3.) Add the white wine to the onion and simmer until all liquid has absorbed, stirring occasionally. 4.) Add in the rice, half of the herbs, salt, pepper and bay leaves. Toast the rice for 2 minutes. 5.) Add in 1 cup of veggie broth and simmer over low heat until absorbed, stirring frequently. Repeat this step, adding 1 cup of broth at a time. Once you used 4 cups, stir in the parmesan (if using). 6.) Add in another cup of broth and check the rice for doneness. Keep adding 1 cup at a time until rice is fully cooked and the risotto is creamy. 7.) Discard the bay leaves and stir in the lemon juice, rest of the herbs and balanced asparagus. 8.) Serve warm with extra parmesan and enjoy!

Try this different take on a fruit salad 👇👇👇... When the weather begins warming we find ourselves naturally start making fruit salads. ☀️😋 They're refreshing, they allow a great switch up from the typical salad, and they're delicious! This Citrus Beet Salad is a perfect example of combine fruit + veggies for a colorful and nutrient-packed dish. Here's all you need: 🍊 4 beets, greens and stems removed (pre-roasted beets) 🍊 1 grapefruit, segmented 🍊 1 orange, segmented reserve 1 tablespoon of juice and the orange zest 🍊 2 Tbs olive oil 🍊 1 Tbs champagne vinegar 🍊 1 1/2 tsp honey 🍊 salt & pepper, to taste 🍊 4 cups arugula 🍊 1/3 cups walnuts, raw Option: add grilled chicken or fish for extra protein! 👩‍🍳 PRO TIP: Combine flavors. Beets have a strong earthy flavor - the orange and grapefruit balance it and add more to the flavor profile [sweet + sour]. Arugula adds a layer of bitterness. Comment below if you're going to try this fruit + veggie combo this summer!

Did you know that adding spinach to your meals, can help support your immune system? 💪 Let's talk about it!👇 🍃Spinach is full of antioxidants. These are critical for fighting off free radicals in the body that can cause cellular damage and weaken immunity. Spinach is rich in vitamin C, beta-carotene, and flavonoids, which have been shown to enhance immune function, protect against chronic disease, and even reduce inflammation. 🍃Spinach is a great source of iron and other minerals that are essential for immune health. Iron plays a critical role in the production of hemoglobin and red blood cells, which carry oxygen to the body's tissues and organs. But iron is also important for the function of white blood cells and other immune cells that defend against infection and disease. ⬆️ Spinach is also high in zinc, selenium, magnesium, and other minerals that support immune function. Whether you're making a salad, smoothie, or sautéed greens, spinach is a convenient and affordable way to boost the nutritional value of your diet. Plus, this leafy green is low in calories and high in fiber, which can help you maintain a healthy weight and support digestive health. Do you need to learn more foods to support your unique dietary needs, schedule a free call!

If you or someone you know are struggling with fertility, assessing your current nutrition and how you can improve it for fertility may help. About 15-25% of couples are unable to achieve pregnancy after 12 months of trying. If this is you, you are not alone. ❤️ ❓ We get asked a lot whether nutrition can help to improve those odds and increase the chances of conception. ✅ The good news, YES, research has shown that nutrition plays a vital role in reproductive health. Fertility is a complex topic that involves various factors, including genetics, lifestyle, and nutrition. The food that we eat can play a significant role in our fertility, both for men and women. 🥗 Good nutrition can improve fertility outcomes by optimizing hormone levels, improving egg and sperm quality, and regulating ovulation. Beyond eating a nutrient-rich diet, there are several interesting links between specific foods and nutrients and their potential impact on fertility in both women and men. 👉 Swipe to learn more of these and what to include regularly in your diet to optimize fertility. Need help planning and making nutritious changes to your meals and supplement regimens to try to get pregnant? I’d love to help! Save this post and share with a friend.

From improving brain function to helping keep your heart healthy, berries are a wonderful way to support your overall health. 🍓Rich in Antioxidants Berries are incredibly high in antioxidants. Antioxidants help protect your cells from damage caused by free radicals, which can lead to an increased risk of disease. Eating berries can also help protect against inflammation. 🍓Nutrient-dense Berries are packed with nutrients like Vitamin C, potassium, and fiber. Vitamin C helps keep your skin looking young and healthy while potassium is important for regulating blood pressure levels. Fiber helps promote digestion and improves cholesterol levels. 🍓Brain Function Berries are rich in flavonoids, which are important for maintaining cognitive function and preventing age-related cognitive decline. Here's a yummy and simple recipe that the whole family can enjoy any time of the year. 👇 Avoiding dairy? No problem - replace the dairy yogurt with coconut yogurt. 👉 Swipe for the video and recipe! 👩‍🍳

Asparagus Zucchini Soup With Pesto Serves 3-4 Ingredients: 2 shallots, sliced 5 garlic cloves, minced 3 sprigs thyme 1 tsp dried onion powder 3 tsp all-purpose seasoning, of choice 2 cups asparagus, chopped 2 cups zucchini, diced 1/3 cup raw cashews 3 cups veggie broth sea salt & black pepper, to taste *optional - dairy-free yogurt, raw seeds or croutons for garnish Directions: 1.) In a large pot over medium heat, saute the shallow, garlic, thyme and other spices until fragrant. Use oil, broth or water as needed to avoid sticking/burning. 2.) Add the asparagus, zucchini (and cashews, if using) to the pot and continue to saute for 2 more minutes. 3.) Add the broth and bring to a boil. Lower to a simmer and allow to cook, covered for about 8 minutes or until veggies are fork-tender. 4.) Transfer everything to a blender and pulse until smooth and creamy. Taste and adjust seasonings. 5.) Garnish as desired and enjoy!

Healthy Italian Meatballs. Use any type of meat/vegetable protein you like.