Archive for Freshness

Homemade Vegetable Soup

Another nutritious and delicious soup for the Fall, that can be made from your crockpot!

All you need to do is listen in on this video as my Momma explains how she put it together with the ingredients used.

I am putting a disclaimer on this now! A lot was going on during the taping of this clip- one of the dogs ran in the kitchen… now I don’t know about y’alls houses growing up but no animal was allowed in the kitchen, especially in my Momma’s house, especially in the kitchen…that is a no no, so you get to hear her turn up.

The other event occurred as I was filming, my son decided to place his hand over the plastic sheet that was covering my mother’s birthday cake, which caused me to go into a laughing and coughing fit- At that moment you will hear my Momma say “DON’T DO THAT!”…that’s what she was referring to. LOL- and NO I was not coughing towards the delicious soup.

Trust me, if I did, the rest of this video would not be done because my Momma would have been heated, additionally, she would have knocked me upside my head. However, With my incredible skills, I was able to turn the other way while still keeping in focus of the task at hand…the soup. 🤣

There seemed to be so much going on, but let me tell you something…This soup was DELISH!! I don’t normally care for vegetable soup, but this one I make the exception!

Check it out and enjoy!

Veggie Soup

Butternut Squash Soup

I was actually going to share another fall recipe but I changed gears after one of my friend/clients Shared with me one of the meals they were preparing for themselves. I wanted to share this recipe right here in the Nutritious and Delicious blog!

Homemade Butternut Squash Soup

When I go through a health and fitness program with my clients, as accountability one of the things I ask them to share is food preparation. That way if they have any questions about food choice or ideas, they can always ask. When my client sent the picture of their dinner using the crockpot, it looked so good, I had to ask for them to share the recipe!

Here are the details below! 

In a crockpot combine:

  • 1-2 cups of chopped butternut squash
  • 4 cups of vegetable broth 
  • 3/4 cup of chopped onion, red pepper, celery, corn
  • Handful or 1 cup of Spring mix (baby kale, spinach, arugala)
  • 1 bay leaf
  • A dash of black pepper

Cook all on LOW heat for 2 hours or until butternut squash is soft.

Enjoy 😊

Fall Stew

The fall weather has begun to kick in and I’m here for it, Yas!!

I overheard one of the registered dietitians say that they had just made a fall stew and wanted to bring in to share. I could smell it down the hallway and it smelled so good! not only did it smell good it looked good! Filled with veggies I love and you KNOW you can’t go wrong with some good wholesome veggies.

As you know, if I’ve tried it or made it, I’m sharing it! 🤣

A nutritious and delicious stew you can make in your kitchen! Give it a try!

Here is the ingredients and directions:

Enjoy! 😋

Chicken Noodle Soup

When I think of Fall I think of the change to cooler temps coming around the corner! I am here for it! Cooler weather calls for “those foods” that just make you want to snuggle on the couch with a nice bowl of Homemade Chicken noodle soup! (I’ll get to the chili soon) 🤣

I have made homemade chicken noodle soup and I don’t know about some of you but I like my veggies chunky 🤣 it makes the soup look fuller, but it actually fills me up to.

This recipe I wanted to share, was given a while back! It was listed in a nutrition and fitness calendar made by Iowa State University!

Here are the details below:


“Mega” Snack

As I was doing my routine grocery shopping at Costco, I came across a new bag of trail mix I figured I’d give a try.

I use to have trail mix and a cheese stick as a pre or post snack for a workout. Now, I “sprinkle” some over my salad and it is great.

I was enjoying a bowl of salad at work and one of my Register Dietitian friends noticed the trail mix in my salad and fell in love with the idea 💡

It adds flavor and texture. I think this trail mix option is a great one based on the choices provided. Very nutritious and delicious!

If you like trail mix add this to your snack options! So many ways to have it as a snack! 😋

Avocado Brownies

Here is another 4StarFitChic certified share!

Size of this brownie fit right in the small of my palm
Sharing is caring! The Dietician who made these brownies almost left with a empty pan.

I just happened to be in the right place at the right time when the brownies were being shared by one of our Registered Dietitians. When I heard they were brownies made with Avocado, I was a bit skeptical about how it would taste. I mean, I have really come to a liking with avocados, but never imagined it being used in a brownie.

With healthier option ingredients made for this dessert, I figured, what the heck, Ill give it a try. THEY WERE SO GOOD!

I will say this, you can definitely taste the difference between a regular brownie and an avocado brownie. 😂

I am just glad there is healthier way to make and enjoy brownies without having to feel so guilty in indulging in a dessert!

Click the link below to follow directions on how to make these healthy sweet treat brownies! 🎉

Asian Inspired Stir Fry

This healthy meal share goes out to those who like/love Asian inspired food!

Be inspired to make this Asian dish in your kitchen!

What you’ll need:

Side note: As mentioned in previous nutritious and delicious posts ingredients listed below Are what make up the dish. With that being said not all ingredients are required and can be optional or substituted for another healthy ingredient, taste then, will differ.


  • chicken breast cut into 1 inch pieces
  • 1 tablespoon + 1 teaspoon EVO
  • 2 cups small broccoli florets
  • 2 teaspoons minced fresh ginger
  • 1 teaspoon minced garlic
  • 1/4 cup oyster sauce
  • 1/4 cup low sodium chicken broth or water
  • 1 teaspoon honey
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon soy sauce
  • 1 teaspoon cornstarch
  • salt and pepper to taste


  • Heat 1 teaspoon of oil in a large frying pan over medium heat.
  • Add the broccoli and mushrooms and cook for approximately 4 minutes or until vegetables are tender.
  • Add the ginger and garlic to the pan and cook for 30 seconds more.
  • Remove the vegetables from the pan; place them on a plate and cover.
  • Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of oil.
  • Season the chicken pieces with salt and pepper and add them to the pan in a single layer Cook for 3-4 minutes on each side until golden brown and cooked through.
  • Put the vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.
  • In a bowl whisk together the oyster sauce, chicken broth, honey, sesame oil and soy sauce. In a small bowl mix the cornstarch with a tablespoon of cold water.
  • Pour the oyster sauce mixture over the chicken and vegetables; cook for 30 seconds. Add the cornstarch and bring to a boil. Serve over rice. Sprinkle with sesame seeds.
  • Enjoy

Whole Wheat Penne Pasta

When my mother created this dish she did everything to taste so the ingredients you see below, there is no particular measure to how much is used other than how it taste as you cook. especially adding in the herbs.


  • Diced tomatoes
  • White onion
  • Garlic
  • Asparagus
  • Celery
  • Fresh herbs:
  • pink himalayan salt
  • crushed red peppers
  • fresh cracked pepper
  • Topped with fresh grated parmesan cheese (optional)


Cook penne according to directions from box, put aside. On medium heat, Use 2 tablespoons EVO in a skillet to combine the above ingredients to sauté. Once sautéed place all over top the cooked penne pasta!!


Strawberry Spinach Pasta Salad with Orange Poppy Seed Dressing

Another trusted nutritious and delicious recipe to try! My mama found this recipe, whipped it up and of course sent it my way to share! Delicious!

Of course with any recipe, ingredients can be optional or substituted. With that being said, this particular recipe comes with many ingredients but if needed to be changed up a bit, still ranks a nutritious and delicious way to go.


Orange Poppy Seed Dressing:

  • ½ c. extra virgin olive oil
  • ⅓ c. apple cider vinegar
  • ¼ c. plain Greek yogurt
  • 1 T. Dijon mustard
  • 3 T. honey
  • ⅓ c. orange juice
  • 2 t. poppy seeds
  • salt and pepper to taste
  • 8 oz. penne noodles, cooked 
  • 2 c. packed fresh baby spinach leaves
  • 1 c. sliced strawberries
  • 1 c. pineapple chunks
  • ¼ c. dried cranberries or dried blueberries
  • ½ c. salted cashews, pecans or walnuts


  • Cook penne pasta according to package directions, about 10-13 minutes; drain; set aside.
  • Combine all dressing ingredients in a jar or shaker; cover; shake well; set aside.
  • Combine cooked penne, spinach, strawberries, pineapple, cranberries and nuts in a large bowl; toss well with dressing.

Serve immediately or cover and chill for 1 hour before serving.

Supportive Nutrition

This is a “FRESH” and friendly reminder of supportive nutrition.

How well, currently, is your nutritional habits supportive to you and your goals?

You could be giving yourself too many “brownie” points thats taking you off course or do you feel you mare staying on point?

Whatever way you are doing, keep in mind that’s what is currently supporting you whether it’s toward your goals or not.

If you are really trying to reach goals make sure that you always plan ahead by preparing, be consistent but not perfect, eat Whole Foods That say exactly what ingredients are in it, and that you can read. Most of all stay in tune with your body because as we eat these foods, when our body digests it, our body will respond to it in a good, bad or in different way and that’s how you can tailor what direction you need to go that will be supportive to your goals. 💪🏽