RECIPE – Spaghetti Squash with Sausage Ragu

Spaghetti squash is a great option for those that are following a low carb lifestyle! It looks intimidating but it’s just as easy and much faster than boiling pasta.

Fast Cooking Spaghetti Squash (2 servings)

Make a few slits with a sharp knife in your squash. Do not cut it in half!
Place it on a plate or in a dish and microwave for approx. 10 minutes – flip squash at the 5 minute mark.
Squash will be soft and very hot so be careful when pulling it out of the microwave!

Sausage Ragu (2 servings)
1/4 yellow onion diced
1 small bell pepper, diced
1/2 cup chopped mushrooms
1/4 cup black onions
1/2 fresh zucchini, chopped
1 cup pasta sauce of choice
2 Aidells Italian chicken sausages, chopped
Herbs and spices – I used salt, pepper, thyme, italian seasoning, garlic powder

Drizzle a little olive oil in a large pan and cook all ingredients together until veggies are soft.

I topped the squash with a tad more olive oil, salt, pepper and garlic powder before adding my sauce.

Sprinkle with a little cheese, if desired.

There you have it! A healthy, fast and nutritious dinner in less than 20 minutes that the entire family will love!


{RECIPE} Black Bean Burgers – Vegan, Gluten Free, Nutritarian

Black Bean Burgers are a staple in my home. They are versatile, filling and family friendly! Use different herbs and veggies to change the flavor profile. They freeze well, also. Wrap them individually in plastic wrap and store them in a freezer bag, and just take out and thaw when you want one.

Black Bean BurgersMakes 4-6 patties depending on size
– 2 cans (or about 3 cups) of black, pinto, or garbanzo beans NOTE- Garbanzo beans are not the greatest option as they are harder than black or pinto
– 3 cups whole rolled oats
– 1/2 cup chopped red onion
– 1/2 cup chopped red bell pepper
– salt, pepper, garlic powder
– optional – add fresh herbs like cilantro or basil to change the flavor profile

Drain and rinse beans if you are using canned. Place the beans in a large bowl and add oats. Use your hands to squish the beans and oats together. I have tried using an utensil but nothing compares to my hands. I used 1 can of black beans and one can of garbanzo beans and I found the garbanzo beans were not soft enough to mash. I would use garbanzo beans sparingly… maybe 1/2 cup to 1 1/2 cups of black/pinto. You can add water sparingly to make the mixture a bit more gummy.
Now add your seasonings and veggies to the mixture. Use your hands or a large spoon to mix.
Take a handful of the mixture and form into patties. They will not shrink when baking so feel free to make them as large or small based on your preference.
Bake at 350 degrees F on parchment paper for 15 minutes on each side. They will be crispy on the outside and soft on the inside.
Serve on top of a salad, in a bun, in a wrap or eat on their own with a side of veggies!

Bean Burger on top of greens with hummus drizzled on top


{Recipe} Chicken Power Bowl

This dish is full of protein and fiber filled carbs. Perfect for a hearty lunch on a cool fall day!
I love barley. It’s chewy and hold up in both hot and cold dishes. A great carbohydrate that is filled with nutrients and fiber! And lentils are a great carb and protein source for both vegetarians and meat eaters. You can omit the chicken to make this completely vegan and still get in a healthy amount of protein!

~ Chicken Power Bowl ~
Serves 2-3

  • 10 ounces pre-cooked chicken breast
  • 1 cup cooked barley
  • 1 cup cooked lentils
  • 1/2 cup frozen peas
  • 1/2 cup edamame
  • 1 cup broccoli florets
  • Salt, pepper, garlic,

I had all of these items pre-cooked so I simply added them in a bowl and mixed. You can buy pre-cooked packages of barley and lentils, or you can cook them according to the package. I cooked both my lentils and barley in water with some salt.
Once you have the barley and lentils, add the veggies. I used frozen peas, edamame and broccoli florets and steamed them until thawed. Feel free to use fresh ingredients!
Combine all the ingredients in a mixing bowl, add salt, pepper and garlic powder to taste.
Top with freshly baked chicken and serve. Enjoy warm or chilled!

Approx macros per serving:
45 grams protein
42 grams net carbs
14 grams fiber

clean eating, dinner, guest post, recipe, vegetarian

Guest Post – Pretty In Pink Fitness { RECIPE! }

Hey friends!

I have a very special treat for you! Upala from Pretty In Pink Fitness is dropping by to share an amazing recipe! Her stuffed bell pepper recipe is perfect for cold winter nights! I hope you enjoy 😉


Stuffed Bell Peppers

guest blogger recipe
I love to take unhealthy recipes of my favorite foods and create my own healthy recipe.  I love loaded baked potatoes but I don’t love the extra calories and processed ingredients.  I have created my version of a healthy baked potato just for you! Send me a message and let me know if you enjoyed the recipe!

4 Bell Peppers
3 large Sweet Potatoes
½ cup Guacamole
Handful of Cilantro
3 chopped Green Peppers
Salt to taste
½ cup chopped Basil Leaves
Salsa to taste

Preheat oven to 350 degrees
Place slit in sweet potatoes and put in microwave for 15 min
Scoop out inside of sweet potato and place in mixing bowl
Add all of the other ingredients (except bell peppers and salsa) and mix together
Cut off top part of the bell pepper and clean out the inside
Place sweet potato mixture inside the bell peppers
Place the stuffed bell peppers in the oven for about 20- 30 min
Check oven frequently to make sure it doesn’t burn
Take out of oven and add salsa on top


Upala is a Texas girl who loves to exercise and eat healthy on a daily basis.  She is an online fitness and nutrition coach who has helped many people with their fitness goals.  She also loves to exercise and create healthy recipes for her family. Her greatest joy is helping people realize and reach their greatest potential in their fitness journey.  You can also find her spending time with her sweet and energetic 9 month old daughter and husband of eight years.



XxOo Tasha

breakfast, recipe, smoothies

Simple Green Smoothie

With clean eating, simple is ALWAYS best!

This smoothie is simple and tasty, and perfect for breakfast! Full of protein, veggies and fruit, this is my go to smoothie for a busy work day or just relaxing on the weekend. And I always make extra for my son, too! He just loves them!


green smoothie_thumb[3]

Super Simple Green Smoothie
Serves 1

1 scoop of vanilla protein powder of your choice – I used Vega
1.5 cups of liquid – I used almond milk but you could use another kind of milk, water or         coconut water
1 large handful of spinach or kale
1 teaspoon of nut butter
1/2 frozen banana
1/2 cup frozen mango

What is your favorite Go-To smoothie recipe?

clean eating, dessert, recipe

Crispy Rice PB Treats


I think it’s safe to say Rice Crispy Treats were one of my favorite treats as a kid. Unfortunately I never make them as an adult because of all the sugar and chemicals in the ingredients. However, I was able to re-create a treat that is sooooo similar you wont be missing any of the flavor or fun!

There are only 3 simple ingredients for this recipe:

crispy treat 1

Crispy Rice Cereal – I used Natures Path Organic Crispy Brown Rice cereal
Natural PB – no added sugar and preferably fresh ground
Wild, local honey
Pinch of sea salt
* full recipe is below *

In a small sauce pan, heat 1/2 cup PB and 1/2 cup Honey on medium heat until bubbly.

In a separate bowl, mix 4 cups of crispy rice cereal with the PB mixture. Stir stir stir! Add a pinch of sea salt, too.

crispy treat 2

crispy treat 3

After all of the rice cereal and PB honey mixture are well incorporated, pour into a non stick baking pan. I only have a large one so I only used half of the tray.

crispy treat 4

I was feeling CHOCOLATE when I made these so I melted half of a regular bag of semi sweet chocolate chips with a teaspoon of coconut oil. This is totally option but they taste amazing with chocolate!

crispy treat 5

Spread melted chocolate over your crispy treats… lick the spoon, too! This makes it EXTRA fun! 😉

crispy treat 6

I popped the entire tray into the freezer for a few hours so I could easily cut them into squares. I kept them in the freezer after cutting, too. We don’t eat a ton of sweets in out house so this way I knew I had treats for play dates or as a dessert.

crispy treat 9


Crispy Rice PB Treats
Makes one 9-inch square pan
4 cups organic rice cereal
1/2 cup honey
1/2 cup creamy unsalted, no-sugar added peanut butter or almond butter
1/2 teaspoon sea salt
1/2 cup organic dark chocolate, optional
1 teaspoon coconut oil, optional
In a small saucepan over medium heat, gently bring the honey to a boil and allow it to boil for one minute. Remove the boiled honey from the heat, then stir in the peanut butter and salt until smooth. Add the rice crispy cereal, a pinch of salt and stir!
Press into a small pan. Melt the dark chocolate and coconut oil in a double boiler. Once melted spread on top of the crispy treats. Pop into the freezer for an hour before cutting.

   crispy treat 7

Have fun making these super simple treats!!

XxOo Tasha

Food Journal, recipe, vegan, vegetarian

Food Journal 10.28.13

I am ALWAYS being asked what I eat in a day – I should do these food journal posts more often! 😉


Black Coffee + Overnight Oats


My overnight oats my be ugly but they sure were tasty!

I measured 1/3 cup of quick cook steel cut oats, 1/2 cup unsweetened almond milk, 1 scoop of vanilla protein powder (half a serving) and a sprinkle of cinnamon. I mixed it all up and placed it in the fridge over night. This morning I stirred it together and added a splash more almond milk.

If I don’t add protein powder, I will add a teaspoon of nut butter and a splash of honey or maple syrup.


Raw Kale Salad! I LOVE raw kale salads!


I use my original Raw Kale Salad recipe but I will change it up every time! This time I added cayenne pepper, red onion, cherry tomatoes and dried cranberries. Yum!!! Can you believe this was an entire bag of Organic Tuscan Kale from Trader Joes? I almost ate this entire salad for lunch! This is a good reminder for those that are going to make a raw kale salad – the kale shrinks down!

Early Dinner

I was pretty hungry before dinner (5:00) so I started noshing on my quinoa veggie patties I made a few night back. I topped them with some edamame hummus (YUM!).


I ended up eat two while I cooked some turkey patties and rice and I became full! Woops! So I gave Jordan his portion of dinner and saved the rest for tomorrow!

Now I am settling in on the couch with a hot cup of coffee and watching the Seahawks game with Jordan! 🙂


Would you like to see more food journal posts?
What do you put in your overnight oats?

raw, recipe, vegan, vegetarian

{Friday Recipe Link Love} 7.19.13

Happy Friday! I hope everyone has had a wonderful week!

Today I wanted to share some great recipes and dishes I have been seeing all around the internet. Enjoy!

101 Cookbooks {Cilantro Salad}

The Simple Vegenista {Raw Chocolate Pudding: 3 Ways}

raw pudding

The Naked Bite {Raw Zucchini Pasta with Sun Dried Tomato Cashew Sauce}

Cook Eat Paleo { Heirloom Tomato Avocado Salad}


Edible Sound Bites {Chili Lime Roasted Chickpeas}

Lovely Food {Dried Fig and Apple Energy Balls}

Whole Hearted Eats {A trio of breakfast cereals}


clean eating, dinner, gluten free, Maninis, recipe

Rigatoni with Turkey Meatballs


You all know that I eat fairly simple. I do like to add several spices to jazz up my dishes but the ingredient list is normally small and to the point. This dish is not only simple but it’s family friendly, clean and satisfying.


This recipe can be created to your liking. When I create my turkey meatballs and turkey burgers I don’t really measure my ingredients – it’s been one of those things that I make so often that I know how it’s supposed to look so I just eye ball it. Just remember that they need to be moist and full of flavor!

Turkey Meatballs:

I combine Organic ketchup, Organic mustard, basil flakes, garlic powder, dried oregano, sea salt and fresh ground pepper. Mix until well combined. ( I used the leanest grade of turkey so I added a bit of olive oil to a large pan to cook them in. )  Roll meat in to small meat balls – about 1-2 inches. Cook until well done.

Sautéed Vegetables:

In a sauté pan, add a tablespoon  of olive oil. Once hot, add a cup of diced yellow onion, sliced bell pepper ( I used an entire orange bell pepper ) and 4 cloves or minced garlic. Add a pinch of sea salt and some fresh ground pepper. Sautee until the veggies are soft. At the very end, add a few handfuls of baby spinach leaves and cook until soft and wilted.

Maninis Gluten Free Rigatoni:

In a large pot, bring water to a boil. Add your rigatoni and cook for 3 minutes. Drain. in a large bowl toss pasta with dried basil, a pinch of sea salt and a teaspoon of olive oil.  Add your sautéed vegetable mixture and toss thoroughly.

Now you are ready to dish! Simple, clean and very family friendly! I love cooking with turkey as it is very versatile and takes the place of greasy hamburger and sausage.