Veggie of the week

So, I have exciting news. I got a camera!!! I am so excited to share quality photos of my recipes!! I mean they do say that we eat with our eyes! (who is “they”?)

For my first new and improved post, I wanted to go back to the:Veggieoftheweek

I wanted to highlight one of my favorite veggies:


Butternut squash!!!

In actuality, squash are fruits (their seeds classify them as such). That’s ok, I still think that these bad boys qualify for veggie of the week!

Why do I love butternut squash so much?? Well, most importantly because they are delicious. They are also high in:

Potassium (helps regulate blood pressure)

This veggie is fantastic, and if you are unfamiliar with it, now is the time to introduce yourself!!!! Try this recipe (it’s easier than it seems)


DSC_0113Don’t they look good?DSC_0118They’re really yummy…DSC_0109They’re great for dipping…

DSC_0118Oh common… just make them!

Butternut squash Fritters

  • 1 cup grated butternut squash (about half a medium-sized squash)
  • 1 cup grated zucchini (equals one medium zucchini)
  • 1/4 cup flour of choice (I used quinoa flour)
  • 3 egg whites
  • 1 tsp dried basil
  • 1 clove minced garlic
  • salt and pepper (just a pinch)


  • Cut your butternut squash starting at the top and ending at the bottom. With a spoon, scoop out the seeds. Using a vegetable peeler, peel the outer skin off the squash.
  • Using a cheese grater, shred butternut squash, filling one cup (about half a medium-sized squash).
  • Layer paper towels (at least 3), transfer shreds to the center of the paper towel. Wrap paper towels around shreds and squeeze as much excess water as you can from the grated squash. Transfer to a large bowl.
  • Next, grate zucchini, also filling one cup (or one medium zucchini) and repeat paper towel trick. Transfer to the large bowl
  • Add egg white, garlic, basil, flour, salt and pepper. Stir, mixing completely.
  • Spray a large pan with non stick spray. Scoop mixture into pan (I would say about 1/8 cup per fritter). Cook until browned on both sides.
  • ENJOY!

I ate one with dairy free greek yogurt, one with catsup and one with apple sauce. The apple sauce won in my book, but be creative!!!



Hey ALL!!!

Sorry about the no-show. I have no excuse other than I haven’t been inspired to cook or post lately.

Before I post an INSANE recipe for Butternut squash Chili (yea get excited), I want to shine some light on the importance of tracking. During the holiday season, we often mindlessly eat. It is so easy to pop a cookie into our mouths, lick our fingers while we are baking, or sneak an extra helping… or three.

Keeping a log of the things that we eat (including how much) enables us to be aware of how much food we are putting into our bodies.


  • Breakfast: 1/2 cup oatmeal
  • 1/2 banana
  • 1/2 cup blueberries
  • stevia
  • 1 tsp chia seeds
  • 1 TBS Almond seed butter


  • green salad
  • 4 oz salmon
  • 1/4 avocado
  • 1 cupcake

Now it’s time for dinner. Seeing that CUPCAKE after lunch may help you make a different choice for your last meal of the day. The physical act of writing it down makes all the difference. It forces you to face your choices and to acknowledge them while making your future decisions.


Now, as promised



  • 1 medium white onion, chopped
  • 2 red bell peppers, chopped
  • 6 mini Portobello mushrooms, chopped
  • 1 small butternut squash (1½ pounds or less), peeled and chopped
  • 4 garlic cloves, pressed or minced
  • 1tablespoons olive oil
  • sea salt (I never use lots of salt, so this depends on your desired taste)
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1-3 chopped chipotle chili pepper in adobo, 2 tbs adobo juice* (I used more.. I love spicy… start with less, you can always add more)
  • 1 bay leaf
  • ¼ teaspoon ground cinnamon
  • 12-ounce can diced tomatoes, including the liquid**
  • 1/4 cup water
  • 1 can black beans (rinsed and drained)
  • 1 can unsweetened corn
  • 14-ounce can (about 2 cups) vegetable broth

In a large pot, combine all chopped vegetables: (Onion, pepper, butternut squash, mushroom, garlic) and one TBS olive oil plus 1/4 cup water. Cover and cook for about five minutes stirring half way in-between. (on medium flame)

Add the rest of the ingredients and stir. Reduce heat, cover for about an hour and stir occasionally. You will know when your chili is done by the tenderness of the butternut squash.

Enjoy with 1/4 avocado!

xoxo SYN


Feelin’ Saucy

So I have been getting a ton of feedback on my Guilt Free Creamy Alfredo Sauce. I mean it is pretty awesome if I do say so myself. I have said so before, but I love “cheating the system.” I get great satisfaction from knowing that I am eating a yummy substitution for an otherwise unhealthy food. I believe in moderation, but who wants to MODERATE!? This is why I felt compelled to come up with yet another amazing  guilt free replacement for those crave worthy high fat dishes!

When I was at Trader Joes, I picked up a jar of roasted red pepper packed in water. I decided this would be the perfect base for my sauce. Roasted Red Pepper Cream Sauce.. that sounded tantalizing!

What I came up with was veggie packed, low-calorie, fat-free goodness.


 Roasted Red Pepper and Butternut Squash Cream Sauce

(ya.. it’s a wordy title)

  • 1/2  of a roasted or steamed butternut squash (or about 2 cups cubed)
  • 1 cup milk of choice (So Delicious is my pick)
  • 1 roasted red pepper
  • 2 cloves chopped garlic
  • 1 TBS nutritional yeast or parmesan cheese
  • 1 tsp dried basil
  • 1/8 tsp salt
  • 1/8 tsp pepper


First, roast or steam your squash. Then Place all ingredients in a blender, and blend until smooth. (If your Butternut Squash is still hot from the oven, be careful that the blender doesn’t overheat!)

  “Pasta” with Veggies

  • 1 large Raw Zucchini
  • Raw Red pepper
  • Raw Spinach
  • Raw Mushrooms
  • 6 raw Shrimp
  • 3-4 canned artichokes
  • 2 garlic cloves
  • Fresh Rosemary and Thyme

First, used my Paderno Spiralizer to make zucchini noodles. Next I sprayed a skillet with cooking spray, and “sautéed” Red pepper, spinach, artichoke and mushrooms and shrimp.

In a small sauce pan, steam the zucchini noodles until they are “al dente”. image-29

Once everything is done, put it all on a plate, top with the sauce and ENJOY!

Well friends, there you have it. Now go and TRY it 🙂

xoxo SYN