
Gwen Johnson, RD, LDN
Registered Dietitian Nutritionist
Seasonal Recipes:
Spring Veggie & Chicken Paella
This one pot dish boasts with color, flavor, and nutrition!
Serves 4
Ingredients:
2 Tbsp. olive oil
I medium yellow onion, finely sliced
1 lb. chicken thighs, boneless, skinless (diced)
2 cloves garlic, minced
1 tsp. each of ground cumin, smoked paprika, ground turmeric
2 cups fresh baby spinach
1- 14 oz can diced tomatoes
1 bunch asparagus, dice into large pieces
2 cups cooked brown rice
1/4 cup frozen green peas
salt & pepper to taste
Parmesan cheese for serving
Fresh parsley for serving
Directions:
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Heat oil in large saucepan over medium-high heat. Add in the onion and cook for 4-5 minutes.
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Add in the chicken pieces and cook for 3-4 minutes, tossing regularly until browned on all sides.
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Add in garlic, cumin, paprika and turmeric and stir and cook for ~30 seconds until fragrant.
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Add in the diced tomatoes, asparagus, and cooked brown rice. Bring to a rolling simmer and cook for about 5 minutes.
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Stir in the frozen peas, baby spinach and season to taste with salt & pepper. Cook for 1 minute or until peas are heated through and spinach is wilted.
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Serve with a sprinkling of parmesan cheese and fresh parsley. ENJOY!


High Protein Overnight Oats:
In a 2 - cup mason jar:
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Add 1/2 cup old fashioned oats or high protein oats
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1/2 cup milk of choice
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dash of cinnamon
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1 tsp pure maple syrup
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Stir to combine then add 1/2 cup frozen mixed berries.
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Place lid on and place in fridge overnight.
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In the morning, remove lid, and heat in microwave for 1 minute.
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Stir and top with 1-2 Tbsp of your favorite nuts or nut butter.
Prep 3-4 jars ahead for the week and enjoy that week for a quick, high fiber, high protein, balanced, and filling breakfast.

Tropical Fruit Smoothie
In a blender add-
1/2 cup frozen pineapple
1/2 fresh banana
3/4 cup unsweetened, almond-coconut blend milk
2 scoops unflavored protein powder
1 handful fresh spinach
1/2 Tbsp. flax meal
Blend until smooth
Chocolate Berry Smoothie
In a blender add-
1/2 cup frozen strawberries
1/2 fresh banana
2 scoops stevia-sweetened chocolate protein powder
3/4 c unsweetened almond milk
1 handful fresh spinach
1/2 Tbsp. flax meal
Blend until smooth