Busy weeknight schedules can make sitting down to a healthy dinner difficult.  Just because your family is on the go, doesn’t mean you can’t have a healthy dinner!  This week’s recipes are made in muffin tins, making them portable to heat up and take with you or have on hand as you go straight to your kids’ after school activities from work.


Challenge of the Week: Little things add up to big stresses!  Apply the 2 minute rule this week… if it takes less than two minutes (hanging up those shirts on the floor, dusting the mantle, etc), do it NOW!  Looking at and thinking about those little things only creates mental and physical clutter, so take a minute and take action!


Cauliflower Pizza Bites


4 cups grated cauliflower

– 3 eggs

-1 tablespoon olive oil

-1 tablespoon Italian seasoning

1 teaspoon onion powder

1 teaspoon garlic powder

-1/2 teaspoon red pepper flakes (optional)


  •        Meat (about 4 oz): pepperoni, beef, sausage, bacon, ham, etc…
  •        Veggies: bell peppers, onion, olives, artichokes, spinach, etc…


  1. Preheat oven to 400° F.
  2. Combine grated cauliflower, eggs, oil, and seasonings in a large bowl.
  3. Add in your desired fillings. Be sure to not use too many or they won’t hold together. I use 4 ounces of meat, and about a cup of veggies.
  4. Fill the muffin tin by packing the filling into them. Be sure to press down to help them form.
  5. Bake for 30-35 minutes or until the tops are golden brown.
  6. Serve with your favorite marinara sauce.

From wickedspatula.com


Mini Meatloaves


 – 2 pounds ground meat – mixture of grass fed beef and/or pork and/or veal

-10 ounces frozen, chopped spinach

 -1-2 teaspoons oil

 -1 medium onion, finely diced

 -2/3 c zucchini, finely diced

 -2 carrots, grated or finely diced

 -4 eggs, lightly beaten

 -1/3 cup coconut flour

2 teaspoons salt

2 teaspoons pepper

– 2 teaspoons onion powder

– 1 teaspoon garlic powder

– 1 teaspoon dried thyme

– 1/4 teaspoon grated nutmeg


  1. Preheat oven to 375 degrees F
  2. Thaw the spinach, squeeze out the excess water and set aside.
  3.  Heat a pan on medium heat, add the oil and fry the onions until the onions are translucent. Set aside to cool.
  4.  Place the ground meat in a large bowl, add the spinach, zucchini, carrots, mushroom/onion mixture, beaten eggs, coconut flour and all the spices. Use your hands to combine it well but do not overmix.
  5.  Fill 18 regular size muffin tins to the top with the meatloaf mixture. (Greasing the tins may be a good idea if the meat you’re using is fairly lean)
  6.  Cook for 20-25-30 minutes or until internal temperature reaches 160 degrees.
  7.  Allow to cool and use a knife to loosen meatloaves from sides of the pan before removing.

From palospirit.com

Kay Simms, M.S., CSCS, HFI