Healthier Vegetarian Enchiladas

This vegetarian enchilada recipe is a perfect way to kick off the new year! For lovers of Mexican food, this Skinnytaste dish does not disappoint and it puts a healthy spin on your traditional enchiladas using low carb whole wheat tortillas and incorporating extra veggies. For all those meat eaters, don’t worry…..these enchiladas have plenty of bite 😉

Try out the recipe here:


  • 1 cup red enchilada sauce, homemade or canned
  • 1 tsp olive oil
  • 2 1/2 cups peeled butternut squash, cut 1/2-inch-dice
  • salt and pepper, to taste
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 jalapeno, seeded and diced
  • 10 oz can Rotel tomatoes with green chilies
  • 1 1/2 cups reduced sodium canned black beans, rinsed and drained
  • 1/4 cup cilantro
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 1/4 cup water
  • 8 medium low-carb whole wheat flour tortillas, I used La Tortilla Factory
  • 1 cup reduced-fat shredded Mexican cheese
  • 2 tbsp chopped scallions, for garnish
  • reduced-fat sour cream, for serving (optional)


  • Preheat the oven to 400°F.
  • Place 1/4 cup enchilada sauce on the bottom of a large baking dish.
  • Heat olive oil over medium-high heat in large skillet. Add onions, garlic, and jalapeno and cook 2-3 minutes until onions become translucent and garlic is fragrant.
  • Add cubed butternut, Rotel tomatoes, black beans, water,  cilantro, cumin and chili powder and season with salt and pepper to taste. Cover and cook over medium-low heat, stirring occasionally, until the squash is tender, about 30 to 35 minutes.
  • Place about a generous 1/3 cup filling in the center of each tortilla and roll, place on the baking dish seam side down. Repeat with the remaining filling.
  • Top with remaining enchilada sauce and cheese and bake, covered with foil until hot and the cheese is melted, about 10 minutes. Top with scallions and eat with sour cream if desired.

Healthy Infused Water Recipes

If you’re like many of my patients you crave having flavor in the beverages you drink and get bored drinking regular water. Infused water recipes can be a healthy compromise between plain water and sugary drinks like soda, juice, and sweetened teas. Soft drinks essentially offer no nutrients but can effortlessly skyrocket your daily calorie and sugar intake. In fact, sugary drinks are common contributors to overweight and obesity.

Stay hydrated this summer with some of these refreshing infused water recipes, while cutting back on the unnecessary calories from added sugar.

Blackened Salmon

As we sizzle into the month of August, I thought I would share this spicy and delicious salmon recipe that has become a favorite in my household. This recipe pairs great alongside a strawberry spinach salad or with sauteed vegetables.

Salmon is a good source of the heart healthy omega 3 fats EPA and DHA. EPA and DHA play an important role in heart health, brain function, and prenatal health. It is recommended to eat fish high in fatty acids at least twice a week, aiming for at least 8 ounces weekly.


  • 2 tablespoons paprika
  • 1 tablespoon cayenne pepper
  • 1 tablespoon onion powder
  • 2 teaspoons salt
  • ½ teaspoon white pepper
  • ½ teaspoon black pepper
  • ¼ teaspoon dried thyme
  • ¼ teaspoon dried basil leaves
  • ¼ teaspoon ground oregano
  • 4 (6 ounce) fillet BLANKS sockeye salmon
  • ½ cup Butter, without salt


Instructions Checklist

  • Step 1: In a small bowl, mix paprika, cayenne pepper, onion powder, salt, white pepper, black pepper, thyme, basil and oregano.
  • Step 2: Brush salmon fillets on both sides with 1/4 cup butter, and sprinkle evenly with the cayenne pepper mixture. Drizzle one side of each fillet with 1/2 remaining butter.
  • Step 3: In a large, heavy skillet over high heat, cook salmon, butter side down, until blackened, 2 to 5 minutes. Turn fillets, drizzle with remaining butter, and continue cooking until blackened and fish is easily flaked with a fork.

Nutrition Facts

Per Serving:511.1 calories; 37.4 g protein; 4.5 g carbohydrates; 166.4 mg cholesterol; 1248.4 mg sodium.

Crustless Summer Zucchini Pie

For the month of July, the dietitian is featuring this tasty summer zucchini pie. This Skinnytaste recipe gives you a healthy and savory spin on pie. With the 4th of July just around the corner, this recipe would be a great potluck item. It also works well as a summer dinner paired with a side salad or some fresh fruit. This recipe will be a great way to get in an extra serving vegetables.


  • 10 oz shredded zucchini, all liquid squeezed out
  • 1/2 cup shallots, chopped
  • 1/4 cup chopped fresh chives
  • 1/2 cup part skim mozzarella
  • 2 tbsp grated Parmesan cheese
  • 1/2 cup white whole wheat flour (for example-King Arthur)
  • 1 tsp baking powder
  • 2/3 cup  1% or fat free milk
  • 1 tsp olive oil
  • 2 large eggs, beaten
  • 1/2 tsp kosher salt
  • fresh cracked pepper to taste
  • cooking spray


  • Preheat oven to 400°. Lightly spray a pie dish with cooking spray.
  • Combine zucchini, shallots, chives, and mozzarella cheese in a bowl.
  • Sift flour and baking powder in a medium bowl.
  • Add remaining ingredients to the bowl and blend well.
  • Combine with zucchini mixture and pour it into the pie dish.
  • Top with parmesan cheese and bake 30-35 minutes or until knife comes out clean from the center.
  • Let it stand at least 5 minutes before serving.

Serving: 1/6th, Calories: 125.3kcal, Carbohydrates: 13.1g, Protein: 8.1g, Fat: 4.8g, Sodium: 420.1mg, Fiber: 2g, Sugar: 2.5gBlue Smart Points:3Green Smart Points:4Purple Smart Points:3Points +:3

Mediterranean Quinoa Salad

The Mediterranean Quinoa Salad is the dietitian’s featured healthy recipe for the month of June. Quinoa is a unique whole grain with added health benefits because it contains all nine essential amino acids and is a good source of iron, magnesium, zinc, and folate. This recipe is great as a side dish for chicken and fish or it can stand alone as a vegetarian meal.


  • 1 cup uncooked quinoa
  • 2 cups water
  • 1/4 cup red onion, diced
  • 1/2 – 3/4 lemon, squeezed
  • 1/4 cup about 10 kalamata olives, pitted and sliced
  • 2 tbsp extra virgin olive oil
  • 2 cups cucumber, peeled and diced (from 1 English)
  • 1 cup cherry tomatoes, quartered
  • 1/3 cup crumbled feta
  • salt and fresh pepper, to taste


  • Rinse quinoa for about 2 minutes, using your hands to make sure all the saponins are removed (saponins can add an undesirable bitter taste to quinoa).
  • While not required, toasting quinoa before boiling it in liquid enhances flavor.
  • Fill a medium pot with water, add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover; simmer covered 15 minutes.
  • Remove from heat and keep covered an additional 5 minutes without lifting the lid; then fluff with a fork and set aside in a large mixing bowl to cool.
  • While the quinoa cools, dice all the vegetables.
  • Add the red onion, olives, cucumber, tomatoes to the cooled quinoa, and squeeze 1/2 lemon over it.
  • Drizzle the olive oil over the quinoa, then add feta, salt and pepper to taste and toss well.
  • Taste for salt and adjust as needed, add more lemon juice if needed.

Serving: 1 generous cup, Calories: 145.5kcal, Carbohydrates: 15.5g, Protein: 4.5g, Fat: 8g, Cholesterol: 7.5mg, Sodium: 137mg, Fiber: 2.5gBlue Smart Points:5Green Smart Points:5Purple Smart Points:3Points +:5

7 Ideas for a Healthier Easter Basket

Easter is just around the corner, and this week’s post is going to help you build a healthier Easter basket this year. As a major chocolate lover, don’t get me wrong, I am not suggesting you have to eliminate the candy all together. Instead, take some of these suggestions to help build a basket with more balance to show your kids that healthy foods can also be a fun part of the holidays and your lifestyle.

In addition to including yours (or your kid’s) favorite candy, consider adding some of the suggested items below:

Dried Fruit with No Added Sugar

Dried fruit can be a good option, and even something that you can fit inside your plastic Easter eggs. Just be sure to look for dried fruit that has no sugar added because a lot of the dried fruit out there has as much added sugar as a candy bar.

Annie’s Cheddar Bunny Crackers

My toddler loves these organic cheddar crackers. Their bunny shape will tie perfectly into the Easter theme of your basket. The crackers are made with real cheese and have all natural flavors and colors.

Natural Lollipops with No Added Sugar

These suckers are great because they look just like regular suckers without all of the added sugar and artificial colors.

Inedible Gift Basket Ideas

I know Easter baskets are typically overflowing with candy, but there are also some great non edible gift basket items you can include.


Easter themed books are a great option. Aim to get a book that will be age appropriate. Any book that you think your little one will enjoy reading will be perfect. Encouraging more reading can be a great educational way to decrease screen time (time on the phone, computer, TV or playing video games) for your little one.

Activity Book or Coloring Book

Another great option to include in your Easter basket is an age suitable coloring book or activity book for your child.


Including a new game that your family can enjoy playing together is another great candy free Easter gift option.


Consider adding the CD of your child’s favorite musical artist or singer. Or if you have a younger kid, look for a CD with fun children sing along songs to listen to in the car.

I hope this week’s post gave you some new and healthy ideas for your family’s Easter baskets this year. Let me know which options you incorporate and enjoy the most. Wishing you a happy and healthy Easter.

Royally yours,

The Diet Duchess

Three Powerful Nutrients To Strengthen Your Immune System

While you’re doing your part to fight the Coronavirus by staying at home, spend a little extra time building a healthy immune system to give yourself and your loved ones an extra layer of protection. Boost your immunity by choosing healthy nutrient rich foods. Certain nutrients play an important role in your body’s immunity defense system. These nutrients are outlined below:

  1. Vitamin C– (food sources- berries, oranges, grapefruit, lemons, bell peppers, watermelon, and broccoli)
  2. Beta Carotene– (food sources- carrots, broccoli, mango, tomatoes, sweet potatoes, butternut squash, and spinach)
  3. Zinc– (food sources- whole grains, nuts, seeds, beans, milk, seafood, and poultry)

Garlic and ginger also have immunoprotective properties and will be a great addition to your diet. You can add a little ground ginger to sauteed vegetables, marinades, and salad dressings for an Asian flair. For a side dish rich in anti oxidants, try sprinkling a little ground ginger on sweet potatoes.

Challenge yourself to include more of the aforementioned foods to strengthen your immune system and be sure to wash your produce before eating or using in recipes.

I hope this post helps keep us all a little healthier and stronger.

Royally yours,

The Diet Duchess

Healthy Homemade Spaghetti Recipe


Marinara Sauce:
2 (14.5 ounce) cans stewed
1 (6 ounce) can tomato
4 tablespoons chopped
fresh parsley
1 clove garlic, minced
1 teaspoon dried oregano
1 teaspoon salt
1/4 teaspoon ground black
6 tablespoons olive oil
1/3 cup finely diced onion
1/2 cup white wine



1. In a food processor place Italian tomatoes, tomato paste, chopped parsley, minced garlic, oregano, salt, and pepper. Blend until smooth.
*Use less salt if you have high blood pressure for a healthier option.*Substitute salt free seasoning (for example Mrs. DASH) as desired.

2. In a large skillet over medium heat saute
the finely chopped onion in olive oil for 2
minutes (at this time you can add additional vegetables as desired, for example- bell peppers, mushrooms, celery). Add the blended tomato sauce and white wine.

3. Simmer for 30 minutes, stirring

4. In another pot (while sauce is cooking),
bring water to boil. Add spaghetti noodles
(use at least half whole wheat noodles for
more fiber) and cook for 6-8 minutes or
desired tenderness. Drain noodles and serve with homemade spaghetti sauce.

5. Spiralize zucchini and substitute for pasta for a lower carb option and better blood sugar control. Serve salad with spaghetti. Half of your plate should be vegetables.

6. Cook additional meat (for example-lean ground turkey) as desired and add
to the final spaghetti.

3 Keys To A Healthy Heart This Valentine’s Day: Key 3- Dark Chocolate Delight

Happy Valentine’s Day! It’s officially here, the special holiday of celebrating the ones you love. Whether you’re planning to eat chocolate yourself or will be buying it for someone special, today’s final key to a healthy heart will speak to the health benefits found in dark chocolate.

Dark chocolate is rich in antioxidants called flavonoids that are derived from the cocoa bean. Antioxidants protect the body by working to fight substances called free radicals whose main job is to damage healthy cells. Choose dark chocolate with a higher percentage of cocoa to reap more of these antioxidant benefits.

There are some studies that suggest small portions of dark chocolate can support heart health and the health of your blood vessels. Flavanols in dark chocolate can increase nitric oxide, which improves blood flow and insulin sensitivity and lowers blood pressure.

Choosing dark chocolate and eating modest quantities can offer the best health benefits. Aim to pick 60-70% dark chocolate and limit your maximum portion to 1 oz per day (daily consumption of chocolate may not fit into a healthy eating plan for diabetes or kidney disease. Consult with your doctor and Registered Dietitian for an individualized recommendation if you have either of these conditions). Be careful not to overindulge in your chocolate intake because dark chocolate is high in calories and can contribute to weight gain if eaten in excess.

To close, I’ll leave you with the memorable words of Charles M. Schulz, “All you need is love. But a little chocolate now and then doesn’t hurt.”

Royally yours,

The Diet Duchess

3 Keys To A Healthy Heart This Valentine’s Day: Key 2- Eat Healthy Fats

Dietary fat has this notoriously bad reputation. You hear the word fat and automatically think any food with fat is unhealthy or will make you gain weight. The shocking truth however is that fat is actually an important part of a healthy and balanced diet.

The second key to keeping your heart healthy is to include healthy fats in your diet. So which fats are considered the healthy ones? Fats that are rich in omega 3s and unsaturated fats can help raise your good cholesterol (HDL cholesterol) and increase your protection from heart attack and stroke. Check out the examples below.

Omega 3 Fats:

  • Fatty fish like salmon, herring, sardines, lake trout, and Atlantic or Pacific mackerel
  • Walnuts
  • Chia seeds
  • Flaxseeds
  • Hemp seeds

Monounsaturated fats:

  • Vegetable oils such as olive, grape seed oil, canola, and avocado oil
  • Peanut butter
  • Nuts (stick to 1oz portion sizes and aim for unsalted)
  • Avocados

Including healthy fats in your lifestyle will also help you to have more satiety with your meals which can promote portion control and help prevent overeating.

Now that you know some healthier sources of dietary fat, swap them out for some of the less healthy ones (for example butter, lard, bacon, heavy cream, sausage, and processed meats).

This Valentine’s Day, give yourself and your loved ones the gift of a healthy heart. Keep an eye out for the next post that will feature the third and final key to a healthy heart.

Royally yours,

The Diet Duchess