Turkey Meatballs

As promised, here’s the recipe I use to make turkey meatballs. This recipe is from The Skinny Rules by Bob Harper, and it is SO good. I have some of these in my freezer at all times to throw together for a quick meal. You can put them in soup, pair with whole wheat spaghetti and low sodium spaghetti sauce, throw on a whole wheat hoagie for a meatball sub, etc. So, here’s the recipe below. Give them a try! (I do often substitute the fresh garlic and fresh parsley for the dried stuff, and they still turn out great.)
  • 1 lb. Lean ground turkey
  • 3 garlic cloves, minced
  • 1/4 cup finely chopped onion
  • 1/4 cup chopped fresh parsley
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground pepper
  • 1/2 teaspoon dried oregano
  • 1 large egg, beaten
  • 1/2 cup cooked brown rice, cooled
  • Olive oil spray


  1. Combine all ingredients except olive oil in a large mixing bowl and shape into 1-inch balls. The recipe should yield about 30 meatballs.
  2. Spray a large non-stick skillet with olive oil.
  3. Cook the meatballs for 5-6 minutes, occasionally turning them to brown all sides.

Balsamic Vinaigrette Recipe

One of the ways I’m maintaining healthy eating is by making just about everything I eat myself, including my salad dressings. One of the dressings that I love is the Balsamic Vinaigrette I make. So, I thought I’d share it with you. I took a recipe I found, but tweaked it a bit because I originally found it too bitter. I love it now! And, it makes the perfect portion for an individual salad. Hope you enjoy!

Balsamic Vinaigrette

1 Tablespoon Balsamic Vinegar

1 Teaspoon Dijon Mustard

2 Teaspoons Lemon Juice

1/2 Teaspoon Agave Nectar

Whisk all ingredients together and drizzle over salad.

For That Sweet Tooth Craving

If you all are like me, the one thing you will miss when trying to eat healthy is something sweet. I can’t even tell you how long it had been since I’ve had something chocolate…until this weekend. I saw this recipe on Pinterest and was kind of skeptical, since it’s a “brownie” recipe mainly comprised of dates, but I decided to try it anyway. I was really missing chocolate :) .

Well, it was wonderful. You simply blend dates, cocoa powder, walnuts, and a splash of vanilla in a food processor, roll into balls – and voila! Brownies. Kind of. While not really, truly chocolate, these tasted wonderful. Now maybe it’s just because I haven’t had anything sweet in about a month, but I think they tasted pretty close to real brownies. So, I wanted to share this with y’all for when you, too, are missing a little something sweet. Be careful though – only one or two at a time. Those dates do have sugar in them. Below is the recipe for exact ingredient measurements.

Healthy Sugar-Free Cookies | Triumph Wellness

Start with the Basics

The first time I went shopping for all this new “healthy” food, I was quite overwhelmed. There were so many new things I needed, and I didn’t even know where to find half of them in the grocery store. However, after than initial trip to the grocery store it’s been much easier because I’ve realized there a lot of things that you can and will use over and over again. Here are some basic items that should be a staple in your kitchen:

  • Olive Oil!! – I can’t tell you how often I use this. Almost every time I cook I begin by spraying my pan with olive oil, and I toss just about every vegetable I cook with olive oil and herbs. It’s a much healthier substitute for other oils you may use.
  • Greek Yogurt – This is an awesome source of protein, which as I’ve mentioned before is a huge staple of any healthy diet. It’s a great go-to breakfast item when you don’t have time to cook. Pair it with a cup of berries, and you’ve got a great start to your day. It’s also a good choice for a snack.
  • A collection of your favorite herbs and spices – Use these to add flavor to vegetables, chicken, whatever you like. Remember, we don’t want our food to be dull or we won’t keep eating it.
  • Agave – Agave is a natural sweetener that can serve as a substitute for sugar. It is quite sweet so you can use much less of it. For instance, you can 2/3 cup of agave for 1 cup of sugar. I like to use it to sweeten oatmeal, and I also use it when making vinaigrette dressings.
  • A fresh supply of fruits and veggies – It’s good to always have these things on hand so that you’re always ready to have a healthy snack or prepare a healthy meal. One of my go-to recipes for dinner has become stir-fry veggies because it’s quick, easy, and delicious. If I didn’t have these things on hand, however, I wouldn’t be able to just whip this up whenever I wanted. It’s all about reducing temptaion. If you don’t have fruits or vegetables in the fridge, those potato chips will be much more tempting.
  • Eggs – I use eggs ALL the time. Omelets for breakfast. Hard-boiled eggs for a snack or with lunch, Frittatas for dinner. You get the idea. Just remember, we’re primarily going to be eating the whites.
  • A great set of knives! – Okay, not a grocery item, but SO essential! You’re going to do a lot of chopping with all those vegetables you’re going to be eating, so you need a nice set of sharp knives.

It’s really all about preparation. Have a healthy supply of food on hand at all times. That way when unhealthy temptations come creepin’ you can reach for something else.

Eat those veggies!

I’ve eaten more vegetables over the course of the last couple weeks than I ever have before and definitely cooked them in ways I never have before. Vegetables are an incredibly important part of our daily menu, but the part we often are tempted to skimp out on.  They offer all sorts of vitamins and minerals our bodies need.

When it comes to your veggies, it’s all about finding what you like – how you like to cook them, what combinations you like, which meals they go best with, etc. Some of my favorite combos are spinach and mushrooms, which go great with eggs in the morning, and zucchini, squash and carrots all roasted together. Roasting vegetables has become one of my favorite ways to eat them. You simply toss them in olive oil and seasoning and stick them in the oven. The flavor is wonderful.

However, roasting them in the oven is not always the quickest, and if you’re like the majority of people in this busy world time is not something you always have a lot of. In fact, today was one of those days for me where after working late, I definitely did not have time to come home and let my dinner sit in the oven for 40 minutes – especially if I was going to fit in a workout. So, I decided to try something different, and it came out so great I wanted to share it with all of you.

Here’s a quick go-to dinner option for your veggies: Chop up zucchini, squash, onions and bell peppers – as much as you want and for as many people as you want. Toss in olive oil, a dash of salt, black pepper and any herbs and seasoning you like. Just avoid using seasoning mixtures with added salt. Spray a large skillet with olive oil and saute your veggies until slightly browned on both sides. The sauteed onions add great flavor to the mixture.  Below is a picture of what mine looked like tonight. I apologize for the poor quality. My camera was dead and I don’t have a fancy iPhone like most of you 🙂

Let me know what your favorites are!

Breakfast! It really is that important.

Everyone knows and has probably heard many times that breakfast is the most important meal of the day. Yet, for some reason it’s the meal we all often skimp on. If you’re like me, it’s hard to get up in the morning and take the time to actually prepare a substantial meal. However, if you can get in the habit of doing so, I guarantee you’ll see how worth it this is. It’s the kickstart your metabolism needs to get you ready for the day.

That being said, there’s one major component that is a breakfast must. PROTEIN! You need this to start your day out right and fuel your body. I try to always include some form of protein, as well as a fruit and some kind of grain such as toast or oatmeal.

I promised pictures, so below is an example of a great breakfast. This morning I had berries, sweet potato hash browns (homemade! see how-to below), and a 3 egg white/1 yolk omelet with 1 tsp of parmesan for my protein. So filling and so delicious. When you eat tasty breakfast like this, it will be worth getting up those 15 minutes earlier.

Now, here’s how one goes about making sweet potato hash browns. Simply chop up a cup of sweet potatoes, toss in olive oil and your favorite seasoning, and bake for at least 30 minutes until they’re soft. I used a dash of salt and pepper, and rosemary to season mine and they turned out great, but you can experiment with your favorites and see what you like.

Just Beginning

So here’s the deal, as mentioned here, with The Skinny Rules as my guidelines, I have completely revamped my whole way of eating. Needless to say, I’ve tried a LOT of new things this week and cooked more this week than I probably have my entire life – or at least it feels like it. Despite the ideas we all have about “health” food, it was all quite yummy.

I ate pesto roasted chicken, grilled steak and asparagus, cobb salad, omelets, and stir fry, all of which I cooked myself. Sounds delicious, right? And, it’s all healthy. Okay, there were a few weird things like the ‘Lean, Mean, Green Drink,’ which was a mixture of berries and greens in liquid form, but even it was pretty tasty (much to my surprise).

I’m just beginning to try all these new things, but I encourage you to try some of them with me. I’ve learned so much already and want to share it all! So, with the encouragement of a friend, I’ve decided to start this blog primarily to share all this amazing food with you, but also to pass along my totally non-expert knowledge. In the posts to come, you’re going to see a lot of delicious and hopefully helpful ideas, so stay tuned!