Healthy Spring Recipes

Bringing back the one and only Darcy Kammeier for some delicious recipes just in time for spring! The weather is changing, the seasonal depression is melting away and the sun is ready to play. Let’s cook with lots of colors and make the most of each meal. Who ever said eating healthy was boring or hard never met Darcy!

Strawberry Protein Parfait

Ingredients:
6 Strawberries
1/2 Scoop Level-1 
1c Greek Yogurt
1/4c Whipped topping
2TB chocolate chips
1/4c Bunny Graham Crackers (optional for layering)

Directions:
Stir 1/2 scoop of level-1 into greek yogurt, Take half the greek yogurt and add it to a cup, add a layer of cut strawberries/your choice of toppings (bunny graham crackers and cool whip), add the rest of the greek yogurt on top, and top with the rest of the strawberries/ your choice of toppings (bunny graham crackers and cool whip)

Toppings we used: 
Chocolate Chips
Bunny Graham Crackers

Macros – Whole Recipe w/toppings
460 Calories 39g P 53g C 4g Fiber 12g F

Macros – Whole Recipe without toppings
280 Calories  37g P 24g C 2g Fiber 5g F

Breakfast Quesadilla 

Ingredients:
2 Eggs
1/2 Tbsp Almond milk
1/4 cup shredded cheese
1/4 cup black beans
1/4 tsp pepper
1/4 tsp salt
1/4 tsp garlic
1/2 cup spinach leaves 
1 or 2 tortillas (we used low carb)

Directions:
In a large bowl, whisk together eggs, milk, salt, pepper, and garlic powder. Set aside. Spray skillet with cooking spray over medium heat. Add spinach and cook down, stirring often until  it begins to wilt. Add the beans then reduce heat to medium low. Carefully pour in the eggs and cook the eggs low and slow using a spatula to move them around. Continue to cook until the eggs are scrambled are just set (about 5 minutes). Remove from heat.

To assemble: Spray skillet with cooking spray, place 1 tortilla, add 1/4c cheese then egg mixture. Then top with other tortilla. Let cook for about 2 minutes then flip. Remove from pan and let it rest until cool then cut into 4 slices and enjoy!

Macros – 2 Tortilla Quesadilla
417 Calories 32g P 51g C 34g Fiber 22g F

Cauliflower Crust BBQ Chicken Pizza

Ingredients:
1 Caulipower pizza crust
1/4 cup BBQ sauce
1/2 cup shredded cheddar or mozzarella cheese
3 – 4 oz of shredded chicken
*any other additional toppings or sauces are extra

Directions:
Find your favorite regular or cauliflower pizza crust. Spread bbq sauce evenly across the crust. Spread the shredded chicken evenly over the sauce and then sprinkle with cheese. Follow the instructions on the crust box for oven temp and cook time

Macros – For whole pizza:
903 Calories 43g P 110g C 7g Fiber 30g Fat

2 Pan Pork Tenderloin and Veggies

Ingredients:
1 Pork Tenderloin Filet 
Salt & Pepper to taste 
Veggies – Fresh asparagus, fresh Mushrooms, fresh Zucchini
1/2 Tbsp Olive Olive

Directions:
Preheat oven to 350. Place the pork on a cooking sheet lined with parchment paper. Season with salt and pepper to taste (can add additional seasoning if desired). 
Wash and chop the vegetables. On a separate sheet pan (or using the same one) arrange the fresh vegetables evenly. Drizzle with olive oil and season with salt and pepper. 
Cook for about 30 minutes at 350 degrees.

*Note: Macros are based off the vegetables that we used. You can use whatever kind of 
vegetables you would like! 

Macros – 5oz Serving of Pork:
208 Calories 37g P 0g C 6g F

Macros – Vegetables: 5 spears of asparagus, 2oz mushrooms, 1 medium zucchini
122 Calories 5g P 11g C 5g Fiber 8g F

XO

Darcy Kammeier MS, RD, LDN

NASM CNC Certified Nutrition Coach
NASM CPT Certified Personal Trainer
Darcyk@1stPhorm.com

Instagram: @darcyelaine
Facebook: darcy elaine
www.1stPhorm.com
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Racquel Frisella

Board Certified Nurse Practitioner & Aesthetic Specialist based in Saint Louis, Missouri

I work as a cosmetic injector and skincare specialist with 12 years of experience in the Aesthetic Industry. I see patients both in-office at Racquel Aesthetics for treatments as well as online for customized, complimentary skincare plans. I focus heavily on preventative and corrective injections, treatments, and skincare.  My career is my passion and I love to help people feel like the very best version of themselves. I am a wife and a mother of 3 beautiful children under the age of 3. I love all things beauty, fashion, and fitness. I am creating this site as a place to share my expertise on beauty, anti-aging, and skin while also giving a glimpse into my lifestyle as a mom, wife and lover of fitness!  

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