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! 🙂

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

Almond Coconut Crusted Mahi Mahi with Jalapeno Cilantro Sauce

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Mahi Mahi has never tasted so good! This crunchy coating tastes amazing and it’s not even fried! Fish is a great choice for adding lean protein into your diet because it also includes omega 3 fatty acids that help prevent blood clotting, reduces triglycerides and combats depression. Plus its low in cholesterol, high in protein, low in fat, quick to prepare and super delicious! There are also tons of ways to prepare fish either grilled, brolied, baked, steamed or raw forms such as sushi, sashimi or one of my faves ceviche, which involves fish being cooked by the acidity of citrus fruit.

The recipe is particularly awesome because it also includes heart healthy fats such which are found in almonds and has a tropical vacation in the Florida Keys feeling with added coconut and lime juice. There is currently a big hype on almonds and that is due to the fact they are high in fiber, low in carbs, high in protein and help reduce bad LDL cholesterol, while increasing our good HDL cholesterol.

This sauce though is really the star of this dish! You can use this sauce to top on fish, chicken, grilled shrimp, use as salad dressing or veggie dip! Trust me once you make this sauce you will try to find foods to use with it!

Ingredients:

Two 6 oz. filets Mahi Mahi

1 ounce dry roasted almonds

6 tbsp. unsweetened shredded coconut

1 jalapeno

2 garlic cloves

2 limes

3 Tbsp. chopped cilantro

1 Tbsp. water

6 oz. non fat plain Greek yogurt

1 Tbsp. Light mayo

1 egg

Olive oil cooking spray

Salt

Pepper

Directions:

  1. Preheat oven to 400 degrees
  2. Blend almonds and shredded unsweetened coconut in a food processor with fresh ground black pepper and set aside
  3. Scramble one egg with 1 Tbsp. water in a dish for dredging also season with salt and pepper
  4. Dip fish filets into egg batter then into almond coconut mixture and place on a baking sheet sprayed with olive oil cooking spray
  5. Spray mahi mahi filets with olive oil cooking spray before placing in the oven.
  6. Bake mahi mahi for about 20 minutes or until fish is golden brown and cooked through.
  7. While fish is cooking prepare yogurt sauce:
  8. Blend yogurt, jalapeno, cilantro, garlic, mayo, salt, pepper and juice from one lime in a food processor until smooth.
  9. Once fish is removed from the oven top with fresh lime juice, Jalapeno cilantro sauce and fresh cilantro for garnish.
  10. Enjoy! 🙂

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Nutrition Facts:

Makes 2 servings

Nutrition per serving (1 mahi mahi filet 6 oz. and includes 3 Tbsp. Jalapeno cilantro sauce):

455 calories, 28g fat, 10g carbohydrates, 42g protein, 4 g fiber and 130mg cholesterol.

Love and Best Wishes,

Jessica

 

Asparagus & Veggie Sausage Egg White Muffins

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Because breakfast is the most important meal of the day I thought I would share one of my favorite recipes! This high protein, low carb breakfast is so easy and delicious I’m sure it will become a staple in your house as it is in mine.

…And before anyone freaks out about the veggie sausage I used in this recipe you may substitute with turkey sausage, but just know that one veggie breakfast patty is only 80 calories and 10g protein! Not to mention they are super yummy!

Ingredients:

Directions:

1. Preheat oven to 350 degrees F

2. Spray olive oil into medium sized skillet and tune on to medium heat.

3. Dice red bell pepper and white onions and add to skillet. Saute vegetables for 2-3 minutes.

4. Chop asparagus spears into half inch pieces. Add to the skillet with peppers and onions.

5. Dice sausage patties and add to skillet as well. Cook vegetables for an additional 2-3 minutes and add black pepper if desired.

6. Spray muffin tin with olive oil spray and fill muffin cups about half way with vegetable mixture.

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7. Mix whole egg with egg whites and season with black pepper.

8. Fill muffin cups with egg mixture and sprinkle with mozzarella cheese.

9. Bake muffins for 20 minutes.

10. Enjoy! 🙂

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Nutrition Facts:

Serving size one muffin.

Per serving:

92 calories

4g carbohydrates

4.5g fat

11.5g protein

0.8g fiber

Raspberry Cheesecake Protein Pancakes! Oh My!

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This pancakes are seriously delicious and definitely satisfy any sweet craving you’re having with out ruining your waistline! Since summer is coming to an end I figure I would take advantage of my favorite summer fruit raspberries and create a delicious breakfast treat!

Ingredients:

1 scoop cake batter protein powder

3 egg whites

4 Tbsp. almond flour

4 Tbsp. oat bran flour

1/2 cup unsweetened almond milk

1 tsp vanilla extract

2 tbsp sugar free raspberry jam (Polaner All Fruit)

1 cream cheese laughing cow wedge

2 Tbsp Stevia

1/2 tsp baking powder

DIrections:

1. Mix all ingredients in a food processor and process until smooth.

2. Heat a griddle or skillet with canola oil spray and place on medium heat.

3. Cook pancakes until bubbly and flip until browned.

4. Garnish with warmed sugar free raspberry jam and fresh raspberries or syrup if desired.

5. Enjoy! 🙂

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Nutrition Facts:

Makes 6 pancakes

3 pancakes per serving:

277 calories

24g protein

24g carbohydrates

4.5g fiber