Try something new this week-end




 How about trying new things this week-end?

As we celebrate American Heart Association's Month, we decided to share some suggestions with you. 




Sweet Potato Black Bean Hash 





Here’s what you will need: 

  • 4 Tbsp. olive oil

  • 3 cups diced sweet potatoes (about 2 large potatoes)

  • ½ yellow onion, diced

  • 1 red pepper, sliced

  • Sea salt and pepper to taste

  • ½ Tbsp. paprika

  • 1 tsp cumin

  • 2 cups spinach

  • 1 15-oz. can black beans


Directions: Heat olive oil on medium heat in a large pan. Add sweet potatoes, onion, pepper, salt, pepper, paprika, and cumin and stir. Cook for 10 minutes, occasionally stirring. Add spinach and cook for an additional five minutes. Lastly, add the black beans and stir until all ingredients are well-blended. Serve up with eggs and avocado or on its own. 


(Recipe Source: Tasty)






Citrus Mahi-Mahi Packet with Broccoli


Quick, easy but tasteful!!! 


Here’s what you will need: 


  • 1/2 lemon, juiced

  • 1 Tbsp olive oil

  • 1/4 tsp black pepper

  • 2 Tbsp fresh dill, chopped

  • 1 lemon, sliced

  • 1 orange, sliced

  • 2 mahi-mahi fillets (5 oz each)

  • 1 head broccoli, cut into florets


  Preheat oven to 425° F. Place two pieces parchment paper on a baking sheet. In a small bowl, whisk together lemon juice, olive oil, pepper and dill. Place a few lemon and orange slices on center of parchment papers. Place fish fillets on top of orange and lemon slices. Drizzle lemon sauce evenly over fish fillets. Top fish with remaining orange and lemon slices. Fold over the top of the parchment paper, then roll the sides in to form a sealed pouch. Place packets on baking sheet and bake for 25 minutes or until done. While fish is baking, steam broccoli for 5-6 minutes. Serve fish packet with steamed broccoli. Be cautious when opening fish packet, as steam may be hot.  

 See more here



Dinner with Friends


Classic Meatballs  (for 6 persons)



Here’s what you will need: 


  • 1/2 cup dried Italian bread or gluten-free bread cubes, drizzled with 1/4 cup skim milk, drained and squeezed of excess liquid

  • 3/4 lb very lean ground beef (95% lean)

  • 1 egg, lightly beaten

  • 2 tbsp fresh flat-leaf parsley or basil, finely chopped

  • 1/2 tsp salt

  • 1/4 tsp freshly ground black pepper

  • Pinch crushed red chile flakes

  • 2 cups Fresh Tomato Sauce (see Note) - See more at:



Directions:   Combine all of the ingredients except for the tomato sauce in a large bowl. Mix well with hands. Shape mixture into uniform 1/2-inch meatballs and set on a clean baking sheet or cutting board. Bring tomato sauce to a light boil in a large saucepan over medium heat. Add the meatballs, stir and cover. Reduce heat to medium-low and simmer for 30 minutes, or until meatballs are cooked through and tender. - See more  here



(Recipe Source: | The Italian Diabetes Cookbook by Amy Riolo)




Share with us your meals ideas using #xheatrecipe #xheatntrition





Yolanda Stevens BS in Nutrition and Dietetics



Book your next Consultation with Yolanda Stevens  here 




                         (713) 206 - 3802 |







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