Three recipes to make this week

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It’s Monday! You know what that means….Meal prep time.

I talk a lot about the two F’s; feel and function. How we want to feel in our body and how we want it to function. A he component to that is eating nutritious foods. Every bite we take has the power to influence how our body with function and also the way we will feel.

Think about it. Go back to a time when you ate a lot of fast food or high-sugar foods. How did you feel after you ate them? Maybe sluggish, tired or weak? That is commonly what happens when we eat foods that are not nutritious. On the other hand, when we eat healthy nutritious foods that pack in vitamins, minerals and protein, we feel stronger and more energetic.

I encourage everyone to start small and pick maybe two different meals or snacks to prep each week. It doesn’t have to be much but anything is better than nothing.

Today’s weekly meal prep was;

  1. Turkey Meatballs with spinach and mozzarella
  2. Portobello mushrooms with pesto, spinach and mozzarella
  3. Chocolate chip oat bran muffins

Find the recipes below and enjoy!


Turkey Meatballs


1 package of ground turkey

2 cups of spinach, chopped

1/2 white onion, minced

1/4 cup mozzarella cheese

1/4 cup gluten free bread crumbs

1 egg

1 teaspoon dried oregano

1 teaspoon garlic powder

1 teaspoon smoked paprika


Preheat the oven to 420 degrees F.

Place all of the ingredients into a mixing bowl and combine well.

Once everything is well combined, take 1-2 tablespoons of the mixture into your hand and roll into a ball and place onto a parchment paper lined baking sheet.

Continue making the meatballs until all are formed then place into the oven to cook for 20 minutes.


Portobello Mushroom with Pesto & Mozzerella


4 portobello mushrooms, rinsed and gills removed

2 cups of spinach, steamed

1/3 cup mozzarella cheese

1 cup of whole grain brown rice, cooked

4 tablespoons of pesto


Preheat the oven to 400 degrees F.

Place the mushrooms face down onto a parchment paper lined baking sheet.

Add 1 tablespoon of pesto to each mushroom cap then fill each with some rice and finish by topping with the cheese.

Place the mushrooms into the oven for 15 minutes.

Once soft and moist, top with the spinach and serve warm.


Chocolate Chip Oat Bran Muffins


1 1/2 cup gluten free oat flour

1/2 cup oat bran

2 teaspoon baking powder

1/2 teaspoon cinnamon

dash of salt

1/4 cup ground flax seed

1 egg

1/3 cup plain greek yogurt

1/3 cup apple sauce

1/3 cup honey

1 teaspoon vanilla extract

handful of chocolate chips


Preheat the oven to 375 degrees F.

In a medium-sized mixing bowl, add the oat flour, oat bran, baking powder, cinnamon and salt. Stir and set aside.

In another mixing bowl, combine all of the remaining ingredients except the chocolate chips.

Pour the wet ingredients into the dry and combine well. Fold the chocolate chips in last.

Spray a muffin pan with oil or place muffin liners into a muffin pan.

Scoop some of the mixture into each liner.

Bake for 12-14 minutes.



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