Archive for Freshness

Kale and Veggie Dish

I wanted to share a vegan meal one of my dear friends/clients sent me a picture of and it looked sooooo good and healthy I had to share with you!!


  • Sautéed Kale 🥬
  • Mushrooms 🍄
  • Onion 🧅 Powder
  • Baby Tomatoes 🍅
  • Garlic 🧄
  • Black Pepper

Prep Time: 15 Minutes

Easy, nutritious and delicious meal in no time!!!


Coconut IceCream

Recipe shared by none other than my friend Molly Linek!
When Molly shares this recipe with me I was excited because just about 2 weeks ago I called my mom and asked if their was anything she wanted for me to get from the store from her.
Her response! Anything coconut 🥥 I figured that was going to be a hard one to come by knowing that I hardly ever see any coconut Ice cream products. Luckily I did And my mama enjoyed it.

This recipe reveals a healthier way to whip up some coconut ice cream I think my mama will appreciate.

So here’s to you Mom and all other coconut lovers out there!

Coconut Ice Cream
● 11/2 cupcannedcoconutmilk
● 1/2cupadditionalcoconutmilkORmilkofchoice
● 1/4cupsweetenerofchoice,suchasmunkfruit
● 1/8tspsalt
● 11/2tsppurevanillaextract
● optionalingredients-Addedunsweetenedcoconutflakestothe
*Be sure to use full-fat canned coconut milk, not lite or coconut milk beverage.

  1. Stir all ingredients together in a blender until it is smooth.
  2. Freeze the mixture in ice cube trays, then blend the frozen ice
    cubes in a high-speed blender such as a Vitamix.
  3. Either eat the ice cream straight from the machine or freeze a few
    hours for a firmer texture. While homemade ice cream is best the day it is made, you can technically keep it frozen for up to a few weeks and thaw before eating

Snack Hack- Brownie

I love me a brownie every once and a while!! Who knew a brownie nutritiously and deliciously made could be a go to before or after a workout? Friend and registered Dietitian, Molly, shares her Snack hack!

Created by: Molly Linek, MPH, RD

Need a change of flavor from the post workout smoothies?   Then this is for you!  We know our body requires some protein, fiber and healthy fats to refuel properly.  So try this “go-to” after a long chilly morning run or an evening ride.  It fills you up, refuels the body and satisfies sweet cravings.

If you really want to indulge, throw a handful of chocolate chips in and mix while it’s still hot and watch the chocolate melt as you stir. YUM


● Mix all the dry ingredients together ahead of time into resealable lunch bags.  

● Make 3-4 individual serving bags to save time.

● Write on the outside of the bag the remaining  wet ingredients using a permanent marker.  This is so much easier so anyone can pop a brownie mix in at any time without fumbling for instructions.  

● Then when it’s time to eat, combine, microwave and ENJOY!

Dry Ingredients:

1 heaping tablespoon protein powder

2 tbsp unsweetened cocoa powder

3 tbsp oat flour (for fiber)

2 tbsp monk fruit sweetener or sugar, or sub erythritol if desired

1/4 tsp baking powder

1/8 tsp salt

Wet Ingredients:

1 ½  tbsp  nut butter OR coconut oil

½ cup  milk of choice

1/2 tsp pure vanilla extract

Spray the inside of a mug with nonstick spray, add dry ingredients to the mug and add wet ingredients.  Stir until combined.

Place in the microwave for 1 minute on high heat.  Stir and place back in for 12 sec.  Enjoy!

That’s a WRAP! Egg Wrap that is.

When I say I LOVE an omelette stuffed with veggies…I mean it- Its so healthy and fulfilling.

Getting your protein (egg and another protein chicken if you choose), healthy fats, vitamins and minerals! You CAN’T go wrong with that!!!

This is an easy SNACK or preferred “breakfast” food for you to make in no time!

For egg and veggie lovers, this is for YOU, made with love, from Molly Linek, RD

Click the link below to Check it out this nutritious and delicious recipe!!

Delicious Egg Wrap

Sweet and Crunchy Tuna Salad

by Molly Linek, RD

Serving Size: 4

● Handful of raisins

● 3x 5oz cans tuna, drained* (OR sub with chicken)

● 1/4 c sunflower seeds

● 1/3 c mayo

● 1/4 c dried cranberries

● 1 head of romaine lettuce (for wraps) (OR sub with arugula, mixed greens)


1. Mix the following together: 3 cans tuna, drained + 1/4c sunflower seeds + 1/3c mayo + 1/4c dried cranberries (break apart if needed) + raisins (or grapes if you have them) + S&P, to taste

2. Store in air-tight container in fridge until ready to use.

3. Serve in a lettuce wrap or over a bed of your favorite lettuce. I like arugula

because of its peppery taste.


This is for oatmeal lovers!!! I was never an oatmeal fan growing up because of the consistency of it. Although oatmeal is still not a favorite of mine, I HAVE grown to like it enough to make a bowl. I guess I can say I have matured my pallet. 

Here is a healthy and fulfilling oatmeal recipe Registered Dietitian, Molly Linek has to share with YOU!!

Paleo Oatmeal

By Molly Linek

PANTRY STAPLES USED:​ Coconut Flour, Shredded Coconut, Flax Meal, Vanilla, Cinnamon,

Pecans, Honey


● 1 cup milk of choice

● 3 T coconut flour

● 1/4 cup unsweetened, shredded coconut

● 2 T flax meal

● 1/2 tsp vanilla

● 1/2 tsp cinnamon

● 1 apple

● 1/4 cup pecans chopped, or any nut

● 2-4 tsp honey optional


1. Heat 1c milk (or water) in saucepan over med heat. Add the following: 3T coconut flour + 1/4c shredded coconut + 2T flax meal + 1/2tsp vanilla + 1/2tsp cinnamon.

2. Cook 1-2min until soft.

3. Slice 1 apple.

4. Divide porridge into 2 bowls top each w/ the following: 2T chopped pecans + 1/4-1/2

apple slices (depending on size of the apple) + 1-2tsp honey.

 5. This grain-free oatmeal is full of healthy fats and protein. It provides such a comforting breakfast without any grains. But you can always use old fashioned oats!

Quick and Easy Spicy Black Beans and Rice

I am so happy to work with not only a great friend but and even better dietitian. When I say she knows her stuff she knows her stuff! After having numerous conversations on how to keep people healthy and fit especially during this pandemic I asked if she would be willing to share some of her healthy and easy recipes that can be put together in your own kitchen. 

Look out for thorough recipes from Molly that she is sharing with the 4Star Fitness, crew! I 

By Molly Linek, MPH, RD


For the Rice:

● 1 cup ​white rice

● 2 cups water

● 1/2 teaspoon​ salt

● juice of one lime, or 3 tablespoons concetrate

● 2 tablespoons fresh cilantro roughly chopped, or dried cilantro 1 teaspoon

For the Beans:

● 1 tablespoon ​extra-virgin olive oil

● 1 small onion finely diced

● 28 oz. ​can black beans​ drained and rinsed

● 1 teaspoon ​cumin

● 1/2 teaspoon​ salt

● 1 cup water

● juice of one lime, or from concentrate

● 2 tablespoons fresh cilantro roughly chopped, or 1 teaspoon dried cilantro


1. To make the rice,​ bring water to a boil, add rice ​(1 cup)​ and salt ​(1/2 teaspoon)​, stir, and simmer until cooked ​(about 15-20 minutes).​ When done, fluff with a fork, stir in the cilantro and lime juice, and adjust seasonings if necessary.

2. While the rice is cooking, make the beans.​ Sauté the diced onion in the olive oil (1 tablespoon)​ over medium-high heat in a medium pot until softened and beginning to brown ​(about 2-3 minutes)​.

3. Add drained and rinsed black beans, cumin (​ 1 teaspoon)​, salt (​ 1/2 teaspoon)​, and water ​(1 cup)​. Stir, bring to a boil, and simmer ​uncovered​ for about 10 minutes.

4. Turn off the heat. Use a potato masher to mash the beans a few times, thickening the mixture, but leaving most of the beans intact. If you don’t have a potato masher, you can use a fork on the side of the pot.

5. Stir in the lime juice and fresh chopped cilantro ​(2 tablespoons)​ and season with more salt if necessary.

6. Serve the beans on top of the rice and ENJOY!


In this present time,  going to the grocery store is way more of a task than it has ever been! Due to the coronavirus, stores have become limited in their hours, limitations on certain products and new procedures before you can ever enter the store.
When the opportunity comes to grocery shop you want to make the best of it! When you have enter the grocery store, first stop by the produce aisle and get as many fresh veggies as you can, if not look in the frozen veggies Aisle. 

The challenge for this nutritious and delicious idea is to create a bowl of healthy options from what you bought, as much as you can. 

Your bowl can be fresh fruit and some yogurt, your bowl can be a chipotle style, your bowl can be one simple thing or It can be a mix of different things that compliment each other. Be creative whether it’s a snack or a meal, make sure your bowl continues to stay Consistent with healthy supportive options. 

Examples of foods that can used to create a creative healthy bowl, but Not limited to:

Brown rice




Bell peppers







Fresh or frozen fruit

Greek yogurt


example of a creative bowl- brown rice, corn, lettuce, tomato, onion , yellow bell peppers, and mushrooms.



I love me some peanut butter and apples 🍎… especially with cinnamon!! Good combination source of protein and fiber. 

cinnamon in itself is one of THE BEST antioxidants you can have in your kitchen.

my friend Molly came through ONCE AGAIN sharing her nutritious and delicious snacks. (this was taken over a month ago, I just saved this)😉

The video below is a YouTube video Molly suggested and shared with me as a guide to make your best homemade peanut butter as she advised, as easy as this snack is to make its best to follow directions so not to waste good.

Molly purchased fresh ground Peanuts from Fresh Thyme. – It was only $2/pound.

Here is the video I took of when she stopped by to share her homemade PB with cinnamon apples.

Sooo good


it’s always a pleasure when Registered Dietitian, Molly stops in to share a yummy treat.

I’ve shared 1 or 2 other Energy bite recipes on my nutritious and delicious blogs. Consider this one a new addition! It smelled and tasted wonderful!

check it out!


These Lemon Cake Energy Balls are a healthy snack choice that tastes like a little bit of heaven! Store these energy balls in the freezer for an easy grab and go snack that is packed with protein, chia seeds, and tons of flavor.

2 cups chopped raw cashews
8 Medjool dates, pitted*
1 tablespoon lemon zest (about 1 lemon)
1/2 tablespoon lemon juice
¾ cup shredded unsweetened coconut
3 tablespoon chia seeds
Pinch of salt

Place cashews in a high speed blender and process on high for about 1 minute or until your cashews have turned into cashew meal.
Then, add in the rest of the ingredients (other than the chia seeds) and blend on high for 2-3 minutes or until you’ve formed a sticky dough. Add in chia seeds and pulse until combined.
Once your dough is sticky, use a tablespoon cookie scoop to form truffles. If you find your dough isn’t sticky enough to form your truffles, add more lemon juice by the teaspoon. Store in fridge or freeze half for Week 4 if following the meal plan. -Molly L.