Dietitian Services

Hello my svelte community! Many people have been asking me which services I provide and I am happy to fill you in on services I currently offer! 🙂

I have helped countless people achieve their ideal body, reduce medications, improve their energy and develop a knowledge based, healthy relationship with food. You can look svelte for life with my easy tools, tips and tricks. No gimmicks, just results!

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$75 Initial Consultation – Includes:

  • Customized meal plan for personal goals, preferences and allergies
  • Grocery List
  • Healthy meal and snack recipes
  • Guidelines on macro-nutrients
  • Food diary guidelines
  • 1 hour session focused on your goals and personal plan for the next 3 months
  • 24 hour access to registered dietitian

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$35 Follow up Consultation – Includes:

  • Check in on weight, measurements, food diary, goal achievement and meal planning
  • Problem solving
  • Additional recipes to achieve goals
  • 24 hour access to registered dietitian

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$ Customized Meal Plan- Includes:

 

  • Customized meal plan for personal goals, preferences and allergies
  • Grocery List
  • Healthy meal and snack recipes

All of my sessions can be done in a public location, via skype or email.

For all inquiries please email me at jessica.cook04@gmail.com or by cell phone 561-601-2514.

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Payment for services will be collected before consultation date.

I truly look forward to making you svelte while developing a healthy food based knowledge to achieve your ultimate dream body!

 

 

 

 

 

Easy Low Carb “Spaghetti” Dinner

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Who wants spaghetti with meat sauce?! 😍🙋🍝 Well not exactly! 😉 This is a healthier, vegan version also lower in carbs by using spaghetti squash! 😊👊💥 I honestly love spaghetti squash there is so much you can do with it… Mac n cheese, pad Thai, stir fry 😱 Yummy!! This was part of my meal prep for the week and was super easy! 😋

I sautéed these veggies first:

1/2 diced onion

2 cloves minced garlic

1/2 diced yellow pepper (my fave)

1 large sliced zucchini

Saute in extra virgin olive oil

Then add tomato sauce, spaghetti squash plus herbs. I prefer to use organic, no sugar added tomato sauce with few ingredients and low sodium then added roasted spaghetti squash with chopped parsley and basil! 🍅🍆🍃

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I usually roast my spaghetti squash cut side up at 425 degrees for 45 minutes then remove with a fork! I can’t wait to eat this for lunch today!! Once you start making half of your meals veggies you automatically look for svelte!

You could add almond mozzarella cheese, part skim mozzarella or parm. Other veggies that work in this dish are mushrooms, spinach or kale! For more protein you could even vegan or low fat turkey sausage or meatballs! Enjoy!

Check out this page for more easy ways to prepare spaghetti squash https://www.quickeasycook.com/spaghetti-squash/

Pumpkin Spice Pronut Holes

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The pumpkin obsession is in full swing in my house! And with my whole house smelling like fresh baked pumpkin pie I’m not complaining! Pumpkin not only is in season in the Fall, but is pumpkin is rich in vitamin A, potassium, magnesium, fiber and vitamin C. Not to mention the pumpkin seeds are crazy delicious! I will feature them in my next post!

With Thanksgiving around the corner I have been coming up with all kinds of healthy pumpkin desserts! These mini donut holes are perfect for desserts, snacks or breakfast! These also have added protein, so they are incredibly satisfying! 🙂 Honestly, I had to put them away because I couldn’t sop munching on them! Here is the recipe:

Pumpkin Spice Pronut Holes:

1/2 cup Quest Vanilla protein powder
1/4 cup coconut flour
1/4 cup oat bran flour
1/4 cup almond flour
3/4 cup organic pumpkin purée
1/4 cup egg whites
1 Tbsp sugar free pumpkin syrup
2 tsp ground cinnamon
1 tsp pumpkin spice
1/4 tsp sea salt
1/2 tsp baking powder
1/2 tsp baking soda
12 liquid stevia drops

Mix all wet ingredients then slowly add dry ingredients and roll into little balls. Place in mini muffin tin and bake at 350 degrees for 15 minutes.

Topping:

Spray each Pronut hole with coconut oil. Mix 2 tbsp ground cinnamon with 15 stevia packets and dunk each Pronut hole into coating and enjoy! ✌

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Nutrition Facts:

Makes 16 Pronut Holes.

Per 1 pronut hole: 40 calories, 4g protein, 4g carbohydrates, 1g fiber, 1g fat.

Happy Thanksgiving! 🙂

Mint Chocolate Protein Smoothie

Even though it isn’t quit December I am already in the holiday spirit and since So Delicious brought back their coconut mint chocolate milk I had to make a Mint Chocolate Protein Smoothie! This mint chocolate is creamy, delicious with only 45 calories and 7g carbs per half cup I’m sold!I also decided to add some brewed coffee for a caffeine boost and it really brings out the chocolately flavor!

Mint Chocolate Protein Shake 🍃❄️🍫

1/2 cup so delicious Mint chocolate
1/2 cup brewed coffee
1 scoop quest vanilla protein powder
1 tbsp unsweetened cocoa powder
1 stevia packet of desired
1/4 cup unsweetened almond milk
Ice cubes

Blend until it become rich and creamy!! Serves 1 ✌ Enjoy!!

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Nutrition Facts:

Serves 1

168 calories, 13g carbohydrates, 24g protein, 3g fiber, 4g fat.

Check out your local supermarket for the mint chocolate goodness perfect for anyone who needs to be dairy free!

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http://sodeliciousdairyfree.com/

 

Quinoa, Kale & Hemp Protein Cakes with Avocado Salsa (Vegetarian, vegan, GF)

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I am not sure if any of you are aware, but I love makes little cakes of deliciousness preferably with vegetables and protein. This yummy cake variety is vegetarian and can be modified to be vegan as well. Not to mention they are so tasty, filling and the avocado salsa is to die for!! 🙂

I made this recipe with red quinoa which is full of fiber, B vitamins, magnesium and protein. I also added kale which is rich in vitamin K, potassium, fiber and antioxidants. The avocado salsa adds so much flavor and includes vitamin C, phytonutrients, omega fats, potassium and fiber! Almost like deconstructed guacamole… and who doesn’t love guacamole right?! duh! Avocados are a huge food trend right now not only due to their buttery and creamy texture, but also because they are heart healthy and work to lower bad cholesterol (LDL) while increasing good cholesterol (HDL), which prevents heart disease. ❤

I use these cakes as part of my lunch meal or can be used as a snack during the day to ward off that crazy hungry feeling many of us get mid-afternoon! If you want to vary the cakes you can always switch the different types of peppers, use swiss chard instead of kale or use a different variety of quinoa. Also, to make this recipe vegan use a flax egg in substitution for the egg, which is 3 tsp water to 1 tsp Flax seed or you can use chia seeds… both of which are rich in omega 3 fats, which have been shown to lower triglycerides (the nasty fat in your blood!)

Ok here goes:

Ingredients:

1 Cup Cooked Red Quinoa

3 Cups Raw Kale

2 Tbsp. Hemp Protein Powder ( I used Bob’s Red Mill)

1 Egg (or flax egg)

1/2 Yellow Pepper diced

1 White Onion diced

1 tsp Cumin

1 tsp Italian Seasoning

1 tsp Red Pepper Flakes

1 Ripe Avocado

1 Diced and Seeded Fresh Tomato

4-5 Sprigs Fresh Cilantro

1 Lime

2 Chopped Garlic Cloves

1 Jalapeño

3 Tbsp. Extra Virgin Olive Oil and 2tsp. Extra Virgin Olive Oil

Salt & Pepper

Directions:

1. Wash & rinse kale then remove from stems and chop.

2. Cook quinoa following directions. You will only need one cup cooked for this recipe.

3. Dice 1/2 white onion, 1/2 yellow pepper and 1 glove garlic.

4. Heat skillet to medium heat and add 2 tsp extra virgin olive oil. Saute onion, pepper and garlic for 3 minutes until softened.

5. Add kale, cumin, salt, pepper, red pepper flakes and italian seasons and sauté kale until tender.

6. In a medium bowl mix 1 cup cooked quinoa with cooked kale, 1 egg, 2 Tbsp hemp protein powder and additional seasonings if desired.

7. Form 4 patties out of quinoa and kale mixture and place in refrigerator for 10 minutes to set up.

8. While patties are chilling prepare avocado salsa. Add diced avocado, diced jalapeño, 1 chopped garlic clove, 1/2 diced white onion, diced fresh tomato (seeded), juice from one lime and chopped cilantro in a bowl. Season with salt and pepper and set aside.

9. Remove quinoa and kale cakes from refrigerator.

10. Reheat skillet to medium heat and add 3 Tbsp. extra virgin olive oil.

11. When skillet is heated through add quinoa and kale cakes to the skillet and brown on each side for 4-6 minutes until heated through.

12. Place cakes onto a platter and top with 2 tbsp. Avocado Salsa.

13. Squeeze extra lime juice if desired and devour! 🙂

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Nutrition Facts:

Makes 4 Servings

Nutrition per Serving: 195 calories, 10g fat (18g Monounsaturated, 5g polyunsaturated and 5g saturated fat), 20g carbohydrates, 7.5g protein, 7g fiber, 52.5mg cholesterol

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Love,

Jessica

Cookies & Cream Protein Muffins

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Happy Valentine’s Day! ❤

Valentine’s really isn’t about being in a relationship it’s more about the chocolate right?! I thought so! 🙂

So I made this insanely delicious recipe for cookies & cream protein muffins, which were also inspired by the newest and super yummy Quest bar! This protein muffin is low calorie, but so creamy and chocolately it’s great for V-day and the other 364 days of the year! I promise you will get hooked!! (Also known to cure PMS symptoms ladies!) Remember chocolate helps release feel good chemicals in the brain such as dopamine and serotonin, so feel free to use this recipe if your feeling moody, depressed, wanna get someone in the mood 😉 or in order to repair damages after an argument! Your choice!

Recipe:

Ingredients:

1 Scoop Cellucor Chocolate Molten Protein Powder

1 Scoop PlantFusion Cookies & Cream Protein Powder

1 Cup Sugar free Fat free Cheesecake Pudding

3/4 Cup Spelt Flour

1/4 Cup Almond Flour

2 Tablespoons Ground Flaxseed

1 tsp Vanilla Extract

1/2 tsp Baking Powder

1 Tbsp. Cocoa Powder

1/4 tsp Salt

6 Egg Whites

1 Cookies & Cream Quest Bar

Cooking Spray

Directions:

1. Preheat oven to 350 degrees fahrenheit

2. Add muffin liners to muffin pan and spray with cooking spray

3. Mix all ingredients, besides Quest Bar, and until blended until smooth

4. Pour batter into muffin tins. Should make 9 muffins

5. Cut Quest Bar into 10 pieces

6. Place one square on top of each muffin and eat the tenth piece! 🙂

7. Bake muffins for 22-25 minutes until cooked through

8. Cool for 10 minutes then enjoy!!

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Nutrition Facts:

Makes 9 Muffins

Per Muffin: 115 calories, 2.5g fat, 6g carbohydrates, 11g protein, 4g fiber, 8mg cholesterol

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Kisses & Hugs,

 Jessica

Low Carb Vegetable Moussaka

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I have been craving this delicious comforting moussaka for so long I decided to re-create with a vegetable twist. Now I love traditional moussaka with delicious lamb in a tomato sauce with creamy potatoes, béchamel and crispy eggplant, but now that I have gone into a phase where I’m consuming low carb, vegetarian meals I needed to revamp this recipe.

This recipe was adapted from the Mediterranean Cooking Cookbook by Jacqueline Clarke and Joanna Farrow, which is a great book filed with yummy, authentic mediterranean dishes! Check it out! But like I said I wanted to lower the carbohydrates just a tad.

This dish is loaded with fiber, lean protein, vitamin C, potassium and iron. Not to mention it is the perfect comfort food for a cold winter day. Not that I have those in South Florida, but you get the point!

Recipe:

Ingredients:

1 eggplant sliced

1 16oz can low sodium canned chickpeas

2 8oz cans tomato sauce

2 zucchini

2 yellow squash

1 cup baby bella mushrooms

1/4 cup parmesan cheese

3 eggs

1 1/4 cup non-fat plain Greek Yogurt

2 carrots

1/2 yellow onion

2 tsp herbs de provence

Salt & Pepper

2 tsp extra virgin olive oil

1 tsp cumin

1tsp cinnamon

1 tsp garlic powder

1tsp red pepper flakes

Directions:

1. Preheat oven to 350 degrees fahrenheit

2. Slice eggplant crosswise and salt in a colander to release liquid

3. Dice onion, carrots, mushrooms, zucchini and squash

4. Heat large skillet to medium high heat and add 2 tsp. extra virgin olive oil

5. When skillet is heated add onion and carrots and sauté for 3-5 minutes until tender

6. Add spices, salt & pepper and add zucchini, squash and mushrooms to skillet

7. Saute vegetables until tender about 5-7 minutes

8. Remove eggplant from colander and dry with paper towel

8. Heat another skillet with extra virgin olive oil and sauté eggplant slices 1-2 minutes per side

8. Add 2 cans of tomato sauce and add canned chickpeas after they are drained and rinsed with cold water and cook until warmed through

8. Make sauce mixture by combining eggs, pepper, salt and Greek yogurt then set aside

9. Add one layer of sliced eggplant to 13 x 9 baking dish that has been sprayed with olive oil spray top with cooked vegetable mixture

10. Add another layer of eggplant and top with rest of cooked vegetable mixture

11. Pour bechamel sauce over vegetables and sprinkle with parmesan cheese

12. Bake moussaka for 45min. until golden brown

13. Let moussaka cool for 10-15min before serving

14. Enjoy!

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Nutrition Facts:

Makes 12 servings

Nutrion per serving: 139 calories, 6g fat, 14g carbohydrates, 9g protein, 61mg cholesterol, 4g dietary fiber.

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Have a great day!

Love,

Jessica

Mushroom & Artichoke Spaghetti Squash

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Alrite not sure if you are aware, but I am absolutely OBSESSED with spaghetti squash! I make it will pesto, marinara sauce, vegan meatballs, curried, baked… ok you get it! It’s so delicious and a great low carb, high fiber substitute for pasta. Generally, I slice the spaghetti squash open, scrape the seeds out, spray with olive oil and bake for 45min at 400 degrees. Then scrape out the squash with a fork to create delicious strands of “spaghetti” and add which ever flavors you desire!

Today I decided to do a classic mushroom, lemon, garlic and white wine sauce on my spaghetti squash and added artichokes for extra yummy flavor. I served this dish with steamed green beans, but add whatever vegetables or a salad if you like!

This vegetarian dish provides fiber, vitamin C, vitamin D, magnesium, vitamin B-6, potassium, manganese and niacin. Plus it is low on the glycemic index and is perfect to serve people that may have diabetes or pre-diabetes. Using low sodium vegetable stock versus chicken stock helps to reduce cholesterol in the dish, but without sacrificing flavor!

Recipe is below:

Ingredients:

1 Spaghetti Squash

1 Lemon

1 can Artichokes (quartered and packed in water)

1 tsp Fresh Rosemary

1/2 cup Low Sodium Vegetable Broth

1 cup Baby Bella Mushrooms

2 Cloves Garlic

1/2 White Onion

1/2 cup White Wine (I used Sauvingon Blanc)

2 tsp. Italian seasonings

Salt & Pepper

Directions:

1. Preheat oven to 400 degrees fahrenheit

2. Cut squash in half lengthwise and scrape out inner seeds. Place squash on foiled baking sheet. Spray squash with olive oil spray and season with salt, pepper and italian seasonings.

3. Roast squash for 45 minutes until tender. Scrape out the squash with a fork and set aside.

4. While squash is roasting dice onion and garlic gloves.

5. Clean baby bella mushrooms with damp paper towel and slice.

6. Spray non-stick skillet with olive oil and heat on medium high.

7. Saute onions and garlic for 3 minutes until tender. Then add sliced mushrooms.

8. Drain artichokes and slice into smaller pieces.

9. Add white wine to pan to deglaze after onions, mushrooms and garlic have sautéed for about 8 minutes.

10. Let wine cook for about 2 minutes then add lemon juice and vegetables stock.

11. Add rosemary, artichokes and cooked spaghetti squash.

12. Season with additional salt and pepper if desired.

13. Warm all vegetables through and add parmesan cheese if desired.

14 Serve & Enjoy! 🙂

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Nutrition Facts:

Serving size 2 cups:

189 calories, 5g fat, 23g carbohydrates, 11g protein, 4g fiber, 26mg cholesterol.

Might just snack on some of this cold out of the fridge tonite! haha…. Happy cooking!

Love,

Jessica

Pumpkin Protein Mug Cake

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Sick of pumpkin yet?! Didn’t think so! Pumpkin is so delicious and can take on savory or sweet flavors. I use pumpkin in baked goods such as muffins, cake, cookies or breads, curries, soups, lasagna, smoothies… ok you get it I’ve used it in everything! Well yesterday morning I decided I was sick of my usually greek yogurt with berries an opted to make this super yummy mug cake which not only cooks in two minutes, but is also the perfect fuel for your morning work out!

This mug cake is packed with protein, low carb and full of nutrients such as fiber, potassium, vitamin A and vitamin C. May I also mention that pumpkins have 30% more potassium than bananas plus they are lower in carbohydrates than bananas, so they are perfect to add to shakes or baked goods and to ward off leg cramps! This mug cake was so filling you won’t even know its low calorie as well!

Ok Here’s The Recipe:

Ingredients:

2 Egg Whites

1 tsp Vanilla Extract

1 Scoop Cellucor Cinnamon Swirl Whey Protein Powder

1 Tbsp. Almond flour

1 Tbsp. Unsweetened Almond Milk

1/4 Cup Canned Pureed Pumpkin

1 tsp Cinnamon

1 tsp Pumpkin pie spice

1/4 tsp Baking powder

2 Packets Stevia

Topping:

2 Tbsp. Non-fat Plain Greek Yogurt

2 Tbsp. Canned Pureed Pumpkin

1 tsp. Cinnamon

1 Tsp. Pumpkin Pie Spice

1 Packet Stevia

1/2 tsp Vanilla Extract

Directions:

1. Mix all ingredients and pour into a greased microwave safe dish and microwave for 2 minutes on high.

2. Mix ingredients for toppings and pour onto mug cake.

3. Sprinkle cinnamon on top and enjoy!

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Nutrition Facts:

272 calories, 6g fat, 18g carbohydrates, 42g protein, 8g fiber, 35mg cholesterol

Love,

Jessica

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Warm Brussel Sprout Salad

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Because brussel sprouts are is season I’ve decided to do a little twist on the average roasted side of sprouts! This salad hits all the notes, savory, tangy, crunchy and sweet! Brussel sprouts are not only insanely delicious but are only a part of the cruciferous vegetable family, which has shown to have cancer preventative effects. Also brussel sprouts are packed with fiber and vitamin K, which helps in blood clot formation.

The yummy accoutrements include dried cranberries, walnuts, lemon juice and dijon mustard which add texture, tons of flavor along with omega 3’s, fiber, iron and vitamin C. Plus consuming walnuts on a regular basis has been shown to reduce risk of developing type 2 Diabetes Mellitus. Yes please!

Here is the recipe:

Ingredients:

1 pound cleaned brussel sprouts cut in half

1/2 lemon

2 Tbsp. Extra virgin olive oil

2 Tbsp. Balsamic vinegar

2 Tbsp. Dijon mustard

1/2 cup dried cranberries

1/2 cup toasted walnuts

Salt

Pepper

Directions:

1. Preheat oven to 375 degrees Farenheit

2. Clean and cut brussel sprouts in half

3. Mix balsamic, dijon mustard, olive oil, salt and pepper and toss in brussel sprouts.

4. Place brussel sprouts on baking sheet and roast for 30-40 minutes until tender.

4. While brussel sprouts are roasting place walnuts on a baking sheet and toast for about 5  minutes until you can smell walnuts.

5. Remove brussel sprouts from oven and add juice from half a lemon, dried cranberries and toasted walnuts.

6. Enjoy! 🙂

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Nutrition facts:

Makes 4 servings

Per Serving: 215 calories, 26g carbohydrates, 13g fat, 5g protein, 5g fiber and 0mg cholesterol.

Love, Jessica