Tag Archives: #healthyfood

weight loss florida

Eggplant and mushroom soup


Eggplant soup

Soup and cold weather go hand in hand. Spice things up with this non-traditional hearty soup. You don’t even need to add salt. The combination of ingredients give the soup tons of flavor.

Servings: 5, Serving Size: 1 cup

Calories:  83, Protein: 2.38 g, Carbohydrate: 11.3 g, Fat: 3.64 g, Fiber: 3.16 g


Eggplant mushroom soup

1 large eggplant, cut into chunks

1 cup celery, diced

1 cup mushrooms, chopped

1 can (10 oz) cream of mushroom  soup

2 cups vegetable stock

3 stalks of green onions, chopped

6 basil leaves, fresh, chopped

2 garlic cloves

½ tsp paprika

1 inch turmeric (optional)

½ tsp cayenne pepper (optional)


Combine eggplant, vegetable stock, garlic and turmeric in a blender. Pulse until a chunky consistency is achieved.

Pour this mixture in a large pot. Mix in the cream of mushroom and the rest of the ingredients. Cook on medium high heat for at least 30 minutes. Remember to stir occasionally.

Tips: This soup would go incredibly well with our garlic bread. You may add some water / or extra vegetable stock to the soup, if you don’t want your soup consistency as thick. 

weight loss pensacola

One pot pasta meal

spinach pasta

You probably already know this by now but I really love simple yet nutritious meals.  I got inspired to re-create a one-pot pasta dish thanks to this post on A Beautiful Mess  I thought it was such a scrumptious idea that I had to put a spin on it and create my own Asian inspired version.  I am going to be using this method quite a bit in the future and I cannot wait to try different combinations of ingredients and flavors.

Servings: 4, Serving size: 1 cup

Calories:  246, Protein: 6.9 g, Carbohydrate: 35.4 g, Fat: 9.75 g, Fiber: 8.00 g


veggie pasta

3 large carrots, diced

1 large red bell pepper, sliced

4 green onion stalks, chopped

1 cup fresh cilantro, chopped

1 cup bean sprouts

½ tbsp of olive oil

1 cup bella baby mushrooms

3 fresh basil leaves, chopped

½ inch ginger root, chopped

1 garlic clove, chopped

1 can of coconut milk, light (14 ounces)

3 cups (or 4 oz) of spinach fettuccine pasta

Pink Himalayan sea salt (or table salt to taste)


veggie pasta

Combine all the ingredients with the exception of the salt in a large pot. Make sure the pasta is completely immersed in the coconut milk.

Cook pasta on medium heat until al dente. Stir often to ensure the pasta does not stick. Add salt to taste.

spinach pasta with coconut milk

I garnished my pasta with some crushed peanuts (optional). I told you this was so easy. Enjoy, heartily.

Vegan Quesadillas

Quesadilla food prep

A vegan take on a traditional Mexican dish.These are so filling I promise you won’t miss the cheese or the meat. And guess what?  It has no cholesterol.

Servings: 6 tortilla wedges, Serving Size: 2 tortilla wedges

Calories:  208, Protein: 7.6 g, Carbohydrate: 30.8 g, Fat: 7.26 g, Fiber: 8.56 g


2 whole wheat tortillas

1 cup red cabbage, shredded

¼ cup red onion, chopped

¼ cup fresh cilantro, chopped

1 Haas Avocado

¾ cup black beans

1 garlic clove, chopped

1 tsp lime juice

1 tsp olive oil

Salt to taste


Mash black beans and avocado (separately). To the beans, add a dash of salt, then stir. Add the lime juice to the avocado and then set aside.

Heat the olive oil on medium-high heat in a small skillet. Add in the onions and garlic and let cook until the onions start to become translucent. At this point, you will want to add the tomatoes and cilantro. Stir-fry for 2-3minutes and remove from the heat.


In a big skillet, heat 1 tortilla on medium heat.( Note that since you are going to be using 2 tortillas, you will want to use half of the ingredients in each one). Start with the mashed avocado as the base and spread on one half of the tortilla.  Top with black beans, and layer with the stir fry mixture of tomatoes, garlic, onion, cilantro and lastly red cabbage.


 I did not stir fry the red cabbage because it gives the dish a nice crunch in its raw state. However, you can stir fry it with the tomatoes if this is your preference.

Fold the top half of the tortilla unto the bottom half. Let the bottom half of the tortilla brown, then flip unto the other side, so it can brown as well. Remove from heat, and then repeat with the second tortilla.

Cut each tortilla into 3 wedges. Enjoy warm with any dipping sauce of your choice. 

vegan quesadilla