Blog Category: Recipes

Mango Quin-sta Pot

Mango Quin-sta Pot

Kick your fall off with a nutritious, quick recipe using the hottest appliance of the year: Instant Pot! This recipe is a wonderful mixture of colors as well as flavors that will leave your mouth tingling! It’s out with the pumpkin spice and in with the mango and quinoa.




  • 3 tsp extra-virgin olive oil
  • 1 bell pepper, diced
  • 2 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon paprika
  • 2 teaspoon ground cumin
  • 1 cup quinoa, rinsed well
  • 1 cup water
  • ½ cup diced tomatoes
  • 1 (15 oz) can black beans, drained and rinsed
  • 1 cup spinach
  • ½ cup mango, diced
  • 2 teaspoon hot sauce
  • (Optional) ½ red onion, diced
  • (Optional) lime wedges
  • (Optional) fresh cilantro




  1. Heat 2 tsp oil in the bottom of the Instant Pot, using the “sauté” setting. Do not cover with the lid.
  2. Sauté the bell peppers until they start to soften, about 5-8 minutes, then add in cumin and salt and sauté another minute.
  3. Stir occasionally to ensure peppers and/or spices do not stick to the pan.
  4. Turn off the Instant Pot after 5-8 minutes.
  5. Add the quinoa, tomatoes, water and beans into the Instant Pot.
  6. Seal the lid and make sure that the switch at the top is on sealing, not venting.
  7. Press the “rice” button OR manually cook at low pressure for 12 minutes.
  8. Let the pressure naturally release once the cooking is over, to make sure that the quinoa completely absorbs the liquid. (This takes a few minutes)
  9. Remove the lid, being careful to avoid any steam releasing from the pot, and fluff the quinoa with a fork.
  10. Serve warm, with any toppings you love! We used spinach and mango and added a little hot sauce for flavor! To top it off we drizzled on 1 tsp olive oil!

This recipe has so many nutritional benefits to complement the various flavors. Black beans and quinoa are great sources for potassium, which aids in regulating blood pressure, in addition to to protein, an essential nutrient. Mangoes and tomatoes are high in Vitamin C, which helps reduce the risk of illness and improves iron absorption! Spinach is high in Vitamin A, benefiting vision, and iron, which is necessary to transport blood around the body. The hot sauce gives the kick to highlight the stark contrast between the spicy and the sweet in this recipe. Mixing these ingredients will give you the newest and hottest autumn taste!

Servings: 4

Per Serving Calories: 326.75;  Carbohydrate: 32.96 g; Fat: 4.05 g;  Protein: 8.7 g


by Radhika Ranganathan


Check out the Family Nutrition Workbook to get your family eating a nutritious diet!

Family Nutrition Workbook

Citrus Champops

Citrus Champops

A quick and easy recipe for those who want to relax with a fun popsicle! The Citrus Champops are perfect refreshments for those hot summer days!

Watch how it’s done! (CLICK HERE)




  • ¼ cup sliced strawberries
  • ¼ cup blackberries
  • ¼ cup raspberries
  • Mint leaves
  • 4 oz orange juice
  • ½ bottle of champagne (375 mL)
  • Lemonade (to fill the mold once the mixture is already placed inside)
  • OPTIONAL: 6 thin slices of limes

(makes 6 servings)




  1. Divide the fruit (strawberries blackberries, raspberries) evenly between 6 popsicle molds
    • OPTIONAL: add limes
  2. Place as many mint leaves as desired in each popsicle mold
  3. Fill each popsicle mold ¾ full with prosecco
  4. Put 4 teaspoons of orange juice in each mold
  5. Fill the molds to the top with lemonade
  6. Stir gently to mix ingredients
  7. Insert a popsicle stick (if necessary – some molds come with the “stick”)
  8. Freeze for 6 hours, or until frozen
  9. Before serving, run the molds under warm water to loosen the popsicles



These popsicle cocktails have important nutritional benefits. Strawberries, raspberries, blackberries, lemonade, and orange juice are all great sources of antioxidants, especially Vitamin C. These antioxidants will reduce the risk of illness, help blood pressure, and improve iron absorption. Combining these fruits and juices with the champagne gives these poptails a fresh, fruity tang, which culminate in a delicious refreshment that will leave you thirsting for more!



Calories: 389;  Carbohydrate: 34.3 g;  Fat: 2.1 g; Protein: 5.1 g

Servings: 6

Calories per serving: 64.83;  Carbohydrate: 5.72 g; Fat: 0.35 g;  Protein: 0.85 g


by Radhika Ranganathan


Want more fun and tasty ways to get the nutrients you need? Check out the the Family Nutrition Workbook:

Family Nutrition Workbook

Celebrate Fourth of July With Our Stars and Stripes Salad!

Celebrate Fourth of July With Our Stars and Stripes Salad!

Here is a Fourth of July recipe for an easy-to-make salad that you can take for those park picnics, backyard barbecues or munch on in the comfort of your home! This Stars and Stripes salad is the perfect meal for those wanting even more red, white and blue in their day!

Stars and Stripes Salad

Eat 2 Perform - Stars and Stripes Salad

  • 8 cups baby spinach
  • 1 ½ cups blueberries
  • 1 ½ cups sliced strawberries
  • ½ cup crumbled feta cheese
  • 2 tbsp balsamic vinegar
  • 4 tbsp olive oil
  • 1 tsp salt (to taste)
  • 1 tsp pepper (to taste)
  • (optional) 1 cup pecans

(Makes 6 servings)

This is great as an afternoon snack or even as a light meal. The baby spinach, blueberries, and strawberries are all good sources of antioxidants. The feta cheese gives a creamy texture to the crunchy spinach leaves, and both add protein, which will keep you feeling full for a longer period of time. This combination of nutritionally-beneficial ingredients will result in a delicious summer salad that will leave you wanting more!

Calories: 277, Protein: 7.5g, CHO: 19g,  Fat: 20g

Your Favorite Healthy Smoothie Recipes Are Here!

Your Favorite Healthy Smoothie Recipes Are Here!

It’s finally warming up which means it is the perfect time for smoothies! We have put together some of our favorite recipes for you to make in your own kitchen. Smoothies are a great way for you to get the nutrition you need on the go. Enjoy!


Tropical Smoothie

1⁄2 cup Greek yogurt, Plain 

1⁄2 of one medium Banana

1 cup Spinach

1⁄2 cup Blueberries

1⁄2 cup Strawberries

1⁄4 cup Pineapple

1⁄2 cup Pineapple juice

1⁄2 cup 1% Milk

Calories: 335, Protein 20g, CHO 63g

This summer smoothie is great as a recovery beverage or an afternoon snack. The blueberries and pineapple are high in fiber and good source of anti-oxidants. The Greek yogurt makes the smoothie a little thicker and ups the protein, more specifically, the amino acid leucine which aids in muscle recovery. Protein also keeps you full for a longer period of time. With the proper carbohydrate to protein ratio for muscle repair, anti-oxidants for reducing inflammation and carbohydrates to replenish glycogen stores, this smoothie is a hit for all athletes and weekend warriors.



Power Berries and Cream Smoothie

1⁄2 cup Greek Yogurt, Plain

1⁄4 cup Blueberries

1⁄4 cup Blackberries

1/2 cup Raspberries

1⁄4 cup Strawberries

1 cup Kale

1/3 cup uncooked oats

2 tsp Honey

1 cup 1% Milk

Calories: 382, Protein 22g, CHO 65g

This power smoothie is a great way to get several servings of fruits in one delicious nutrient filled drink. Not only does this smoothie provide you with flavors of fruit, the oats give you a thick and filling texture. It also adds some fiber and B vitamins. Some people love kale, while others do not. But in smoothies you won’t even taste it! Kale is a vegetable with several nutrients that can boost your immune system, help with healthy hair and skin, keep your eyes and bones strong, reduce inflammation in joints, and help fight diseases. Spinach is a good alternative if you are really not loving kale.

Choco Smoothie

1⁄4 of 1 Avocado

1 Banana

1⁄2 cup Greek Yogurt, Plain

1⁄4 cup uncooked oats

2 Tbsp unsweetened Cocoa Powder

1 tsp Vanilla Extract

1⁄2 cup 1% Milk

Calories: 381, Protein 19g, CHO 59g

Mmmmm, you can’t go wrong when you hear chocolate smoothie! Chocolate is not only delicious, but nutritious as well. Cocoa powder provides 24 calories, 2 grams of protein, and just two-tenths of a gram of sugar, as well as, 3.6 grams of fiber. Avocados are full of vitamins and minerals and a good source of healthy fat. They will make your smoothie thick, creamy, and nutrient dense. The yogurt is not only going to make your smoothie rich, but it adds a good amount of protein and calcium balancing out the nutrients in this delicious smoothie.

Power Berries and Cream Smoothie

Eat 2 Perform Brain Power Trail Mix

Eat 2 Perform Brain Power Trail Mix

Here’s a mid morning or afternoon snack to hold off hunger until your next meal. Good sources of omega 3 fatty acids, b vitamins, and complex carbohydrates. Great addition to any anti-inflammatory diet and for battling inflammation.

Read more  

Green Drink

Green Drink - Image of a glassLast Friday night I was invited to a private opening of a juice bar/cafe that in town. The place is very cute! Great interior feel, good food menu and a juice menu. Read more