katy maher nutrition

Recipes

Egg, Potato, and Red Pepper Sheet Pan Breakfast Bake

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Not gonna lie, sometimes I go to bed dreaming about breakfast – I love food that much! And this unbelievably simple sheet pan breakfast bake is very dream worthy. Not to mention delicious AND balanced. It’s loaded with fiber, color, nutrients, protein, healthy fats….I could go on and on. This will definitely fuel your morning. Put this on the menu for the weekend – you won’t be disappointed! #findyourbalance

Photo of the egg potato and pepper sheet pan breakfast bake on a white plate

Egg, Potato, and Red Pepper Breakfast

Shelby Anderson
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Breakfast
Servings 2

Ingredients
  

  • 5-6 small rainbow potatoes
  • 1 red belle pepper
  • 4 eggs
  • 2 tbsp olive oil
  • salt and pepper to taste

Instructions
 

  • Preheat oven to 350 degrees.
  • Dice potatoes and red bell pepper and place on a baking sheet lined with tin foil.
  • Add olive oil and salt and pepper. Make sure that the potatoes and peppers are evenly coated and that the tin foil has a thin layer of olive oil (to ensure that the potatoes don't stick to the foil).
  • Make four circles (or however many circles for the amount of eggs that you desire) in the potatoes and peppers about 4" wide.
    Peppers and Potatoes on a Pan
  • Crack the eggs into the circles.
    Peppers, Potatoes, and Eggs
  • Bake for 25 minutes or until potatoes can be easily pierced with a fork.

Notes

I love this for a weekend breakfast when I have a little more time in the mornings. And a side of fruit makes this a perfectly balanced meal that keeps me satisfied all morning! My regular cup of coffee helps too 🙂
Keyword breakfast, eggs, peppers

Did you make this sheet pan breakfast bake? Let us know in the comments below!

What is Balanced Eating?

Learn more about my approach to Balanced Eating!

Check out my other Balanced Recipes.

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Sheet Pan Tofu and Vegetable Dinner

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Sheet pan dinners have saved the day many a times in my household! I love how versatile they are and how easy they make balanced eating for my family. This sheet pan tofu and vegetable dinner is no exception. Easy, balanced, and delicious. I know not everyone is a tofu fan, but if you’re ever feeling adventurous give this recipe a go and leave a comment! #findyourbalance

Sheet Pan Tofu and Vegetable Dinner

Sheet Pan Tofu and Vegetable Dinner

Shelby Anderson
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Servings 2

Equipment

  • sheet pan

Ingredients
  

  • 1/4 head purple cabbage chopped
  • 1 cup green beans fresh or frozen
  • 8 oz tofu firm, approx. 1/2 container
  • 2 tbsp olive oil
  • 1 tsp onion salt
  • 1 tsp garlic powder
  • salt and pepper to taste

Instructions
 

  • Chop purple cabbage into 1/2 inch strips.
  • Spread cabbage and green beans evenly on one half of a baking sheet lined with aluminum foil.
  • Cube tofu and place on the other half of the baking sheet.
  • Drizzle tofu and veggies with olive oil. Add onion salt, garlic powder, and salt and pepper evenly.
  • Broil in the oven for 20 minutes. For crispy tofu, remove vegetables and broil for an additional 10-15 minutes.

Notes

I added a side of leftover homemade macaroni and cheese to make this a super filling and balanced dinner. Enjoy! 
Keyword balance, tofu, vegan, vegetables

Did you make this sheet pan tofu and vegetable dinner? Let us know in the comments below!

What is Balanced Eating?

Learn more about my approach to Balanced Eating!

Check out my other Balanced Recipes.

Have any questions?

Contact me directly!

Follow Me! Instagram. Twitter. Pinterest.

Read about me and my services.

Quick Herbed Veggie Couscous

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If you’re looking for the perfect summer salad (that’s not just lettuce!) look no further. This quick herbed veggie couscous is just what you need. It’s got color, and is packed with nutrients to keep you satisfied, energized, and balanced. It’s a perfect side dish to any meal, but I think it makes a good case for main entree! Did I mention how easy it is to make? #findyourbalance

quick herbed veggie couscous

Quick Herbed Veggie Couscous

Shelby Anderson
Print Recipe Pin Recipe
Cook Time 20 minutes
Total Time 20 minutes
Course Salad
Servings 8

Ingredients
  

  • 1/2 red bell pepper
  • 1/4 head purple cabbage
  • 1/2 cup cherry tomatoes
  • 1 8 oz can garbanzo beans low sodium if you're watching your salt intake – rinsed and drained
  • 1 cup couscous uncooked

Herb Seasoning

  • 3 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp herbes de Provence

Instructions
 

Couscous and Veggies

  • Measure 1 cup uncooked couscous and cook according to instructions on box.
  • Finely chop bell pepper, cabbage, and tomatoes and set aside.
  • When couscous is finished cooking, set aside on a plate to cool.
  • When cooled, combine veggies and couscous in a large bowl and mix together.

Herb seasoning

  • Combine olive oil, salt, pepper and herbes de Provence in a small bowl and whisk together with a fork.

Put it all together!

  • Add to couscous and veggies mix and stir.

Notes

If you are always looking for a healthy, carby side dish – keep couscous on hand. Play around with seasonings and toppings. You can’t go wrong!
Keyword couscous, herb, veggie

The 3 Most Deliciously Balanced Fruit and Vegetable Smoothies

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If you aren’t adding vegetables to your smoothie, I’m here to tell you GO FOR IT! Try these easy fruit and vegetable smoothies and you’ll thank me later. Don’t be afraid to experiment too – it’s all about finding what works best for you and your preferences. I will say that the beet flavor is STRONG which is why I add honey – but at the same time I like the taste of beets. But I really don’t think you can go wrong with spinach in any type of smoothie! Check out the notes below on how to get THE best consistency smoothie! #findyourbalance

three fruit and vegetable smoothies in clear cups

The 3 Most Deliciously Balanced Fruit and Vegetable Smoothies

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Prep Time 5 minutes
Total Time 5 minutes
Course Snack
Servings 1 smoothie

Equipment

  • blender

Ingredients
  

Strawberry Beet Smoothie

  • 1/2 cup frozen strawberries frozen is key for good consistency!
  • 1 beet cooked
  • 1 tbsp honey
  • 1/4 cup avocado frozen or fresh
  • 1/4 cup frozen spinach or kale or handful fresh!
  • 1 cup milk or just enough to cover everything in the blender!

Banana Mango Smoothie

  • 1/4 cup frozen banana
  • 1/4 cup frozen mango
  • 1/4 cup greek yogurt
  • 1 spoonful shredded coconut
  • 1 spoonful ground flaxseed
  • 1 cup milk or just enough to cover everything in the blender!

Blueberry Banana Smoothie

  • 1/4 cup frozen blueberries
  • 1/4 cup frozen banana
  • 1 spoonful peanut butter
  • 1/4 cup frozen spinach or kale or handful fresh!
  • 1 spoonful chia seed
  • 1 cup milk or just enough to cover everything in the blender!

Instructions
 

  • Literally just toss everything in the blender and press start! I use a Kitchen Aid 5 Speed – and pulse on 4 until everything is well blended.

Notes

I challenge you to have a smoothie that is made with fresh fruit/veg and ice, and compare it to a smoothie made with frozen fruit/veg NO ice – and tell me you don’t like the frozen version better. I will never make my smoothies any other way! The consistency is perfection. 
Keyword fruit, smoothie, vegetable

Easy Peasy Citrus Summer Coleslaw

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There is just something about a fresh, crunchy summer coleslaw that perfectly completes every grill out meal. This recipe is no exception. Balance out your summer meals with this fun, colorful, and delicious slaw! Read the recipe notes below for a fun fact. #findyourbalance

bowl of citrus summer coleslaw

Easy Peasy Citrus Summer Coleslaw

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Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Course Side Dish
Servings 24 1/2 cups

Equipment

  • food processor

Ingredients
  

Vegetables

  • 1/2 head green cabbage shredded
  • 1/2 head purple cabbage shredded
  • green peppers, red peppers, yellow peppers, carrots, tomatoes all optional and add some extra color!

Dressing

  • 1/4 cup white vinegar
  • 3 tbsp sugar
  • 1 tbsp honey
  • 1 tbsp brown mustard
  • 1 tbsp oil
  • 1 lime
  • 1 lemon
  • salt and pepper to taste

Instructions
 

Vegetables

  • Shred the cabbage. I go the easy route and use a food proccesor with a shred attachment (can shred a whole freaking cabbage in 30 seconds). But finely chopping with a knife works just as well.
  • Chop or shred any other vegetables you want and add to the cabbage.

Dressing

  • Whisk the vinegar and sugar until sugar is dissolved. Squeeze the juice of 1 lemon and 1 lime into the mix.
  • Add in all other dressing ingredients and whisk until well combined.

Storing

  • If you want, you can allow the cabbage to "marinade" in the dressing for 1 hour before eating, but it's not necessary.

Notes

Let’s be honest, I don’t plan ahead and I don’t have patience. I’m not waiting an hour to eat this. But there are some flavor benefits if you do. Fun fact: when you store the leftovers the purple cabbage starts to bleed a little and the entire coleslaw turns this beautiful purple color and it’s pretty cool. 
Keyword cabbage, coleslaw, healthy, summer

No Bake Avocado Lime Cheesecake Bites

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I’m usually a chocolate fan for dessert, but these avocado lime cheesecake bites hit the spot on a hot summer day! I was trying to find a way to use up some avocados before they went bad and came across these. I didn’t quite like the recipes I found online so I tweaked them and made my own version. I even won over some “I don’t have a sweet tooth” family members with them! The lime and avocado flavors are just a perfect combination and so refreshing. And they are bite size to boot, for those looking for some built in portion control. #findyourbalance

no bake avocado lime cheesecake bites

No Bake Avocado Lime Cheesecake Bites

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Prep Time 15 minutes
Time to set 20 minutes
Total Time 35 minutes
Course Dessert
Servings 30 bites

Ingredients
  

Crust

  • 1 sleeve graham crackers (~10 crackers) finely crushed
  • 4 tbsp butter

Avocado Lime Cheesecake Filling

  • 1 package cream cheese
  • 1-2 avocados ripe (I used 2)
  • 1 cup confectioners sugar
  • 2 limes for their juice 🙂
  • 1 cup heavy cream
  • 1 tsp vanilla extract

Instructions
 

Crust

  • Melt the butter.
  • Crush the crackers. You can put the crackers in a ziplock bag and crush them until fine, or use a food processer. I went the food processor route.
  • Mix the butter and crushed crackers together until well combined.

Avocado Lime Cheesecake Filling

  • Squeeze the juice out of the limes and put all filling ingredients into a food processer, blender, or mixer and get it smooth! It should be pudding consistency.

Assemble

  • Press a small amount of the crust into each cupcake section.
  • Place filling on top of each crust.
  • Place in freezer for about 20 minutes. Once frozen, pop them out of the cupcake tin (you will need a dull knife for this) and transfer to a tupperware and keep frozen until ready to eat!

Notes

The fun thing about these is that you can make them a number of ways. I like these as a frozen treat so I keep them frozen in little bite size pieces for the hot summer nights. You can make this recipe in a baking dish and thaw it out a bit in the fridge and eat it like a regular cheesecake. I found that when I thawed the tiny cupcake version, they didn’t come out of the pan as well as they did when they were kept frozen. Anyway, these are so good and perfect for summer. Enjoy! 
Keyword avocado, cheesecake, dessert, lime