Spaghetti Squash

Spaghetti squash is one of my favorite meals to make because it is low carb and, well, low everything! It also is light on your stomach and can be paired with different seasonings. Feel free to mix it up with toppings like; marinara sauce and basil or olive oil and parmesan cheese. spegttt squash

How to cook the squash

  1.  Use a sharp paring knife to pierce the spaghetti squash in 10 to 15 places, spacing the cuts evenly apart.
    • It is very important that you pierce the squash before microwaving it. Otherwise, it could overheat and explode in the microwave. (that may or may not have happened to me before)
  2. Place the whole squash on a paper towel and microwave for 10-12 minutes depending on the size of your squash.
  3. Let the squash cool for about five minutes
  4. Use a sharp knife to cut the squash open lengthwise, from top to bottom.
    • Wear oven mitts or hold the squash with a towel as you do this. It usually is still hot.
    • Cutting the squash open should be very easy. If it isn’t, you may need to microwave it for another 2 to 3 minutes.
  5. Scrape out the seeds with a fork and/or spoon into a bowl and discard.
  6. Now, on the good stuff: Get a dish ready to put your “pasta” in and scrape out the inside of the squash. With the flesh-side facing up, use a dinner fork to scrape the flesh of the squash away from the shell and toward the hollowed out center.
    • Move around the entire perimeter of the shell, gently pulling the flesh away in spaghetti-like strands and “fluffing” those strands toward the center as you work.


  • Add about two to three tablespoons of good olive oil and season with black pepper, Ms. Dash, and parmesan cheese
  • Add desired amount of marinara sauce and top with fresh basil


If additional help was needed, this video is very helpful to give a visual representation: 


Blissful Chicken Burgers

These chicken burgers are mostly vegetables! Sense they are made with chicken, the burgers are full of protein and virtually no carbs and low in fat. The perfect simple dish for dinner! bliss chicken


  1. Chop up kale, broccoli, green onion, red onion, and bell pepper
  2. Add vegetables to organic ground chicken (preferably white meat)
  3. Add one whole egg to the mixture (optional but recommended) and cracked pepper
  4. Spray a grill pan with coconut or olive oil spray, put the burgers on the grill pan and flatten out with a oil-coated spatula
  5. Cook for four-five minutes on the first side and about three minutes on the second or until done

The Perfect Salmon

I love making this for dinner because it has no “starchy carbs” and still keeps me full and energized! salmon


  1. Preheat oven to 400 degrees fahrenheit 
  2. Drizzle raw salmon with olive oil and cracked pepper
  3. (optional) remove skin from bottom on salmon
  4. Cook for 12-15 minutes depending on the thickness of the salmon
  5. Serve with fresh lemon and roasted asparagus

Quinoa Cakes

After going to a local restaurant in my town, I had to make these Quinoa Cakes right as I got home.

  1. Cook one cup of quinoa with two cups of water for about 15 minutes or until all the water is absorbed. If the water is absorbed and the quinoa is still dry, add more water until light and fluffy
  2. Put the quinoa into a bowl with 1/4 cup olive oil and juice of 2 limes, mix, and refrigerate for 10-15 minutes
  3. While the quinoa is cooling, cut up olives, tomatoes, avocado, and red onion and put them in separate dishes. Also have micro greens
  4. Heavily pack quinoa into 1/3 cup measuring cup and turn upside down on a plate. Top quinoa cake with tomatoes, olives, avocado, micro-greens, and red onion

quinoa cakes

Green-Machine Bowl

I love making these bowls because they are so quick and you can essentially add anything to them following this guide: carb, protein, vegetable, fat. brussels bowl


  1. Cook 1/4 cup quinoa with 1/2 cup water for about 15 minutes or until the water is fully absorbed. If all the water is soaked up and the quinoa is still dry, add more water until quinoa is light and fluffy
  2. Cook brussels sprouts with my “Brussels Sprouts” on how to cook the perfect brussels sprouts
  3. Add 1/2 an avocado and/or 1/2 cup edemame beans. Sometime the edemame beans don’t suit well with my stomach so I will use tofu for the protein
  4. Combine all the parts in a bowl w avo bowl

w carrot

Vegetable and Quinoa Stir-Fry

Tonight I whipped up this vegan vegetable and quinoa stir-fry. It doesn’t take very long to make and is loaded with protein. I will post the vegetables I used but you can use any vegetables that you have laying around.

stir fry



  1. Measure 1/4 cup  of quinoa with 3/4 water and put into a small pot
  2. Let quinoa cook on low heat for about 15 minutes or until the quinoa is fluffy and absorbed all the water
  3. If the quinoa soaked up all the water but is not fluffy, add more water. Add water in little quantities
  4. Cut two stalks of celery, one large carrot, preferred amount of red onion, and one head of broccoli
  5. Now, get a pan that can be used for a stir-fry, put 1tbs of olive oil in it, and add all the vegetables
  6. While the quinoa and vegetables are cooking, measure out 1/2 cup of frozen edamame in a bowl and hot water to de-thaw. Fresh edamame is totally fine as well
  7. Once everything is done cooking, put in in a big bowl and eat with optional cracked pepper and balsamic vinegar.

This is a vegan meal but some chopped organic chicken can be added in addition


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