Thursday, November 8, 2018

Stuffed Acorn Squash

Well, hello there. Have you missed me? Life's been chaotic, but I wanted to jump on here and share a must make Thanksgiving-inspired dish.

I've been crazy busy between work, launching a nutrition company, Emerson, enjoying Fall in Tahoe, training schedule, and a number of other things. Just know I'm still here and you can always follow my crazy life via Instagram. It's all about food, fitness, and fun over there.

I actually took an unofficial survey via stories the other week and have some fun things in the works for this space. I know I've said it time and time again, but I'm ready to make this space so awesome you keep coming back for more. The first order of business is to show up. So, the goal is 2-3 posts a week. I truly think it's a realistic goal with everything else going on.

Anyway without further adieu, here's an awesome dish you should make stat! I'm just saying :)


2 small/medium Acorn Squash, cut in the half
1 lb extra lean ground turkey
1/2 yellow onion, diced
1 celery stalk, diced
1/4 cup craisins
1/2 apple, diced
1/2 tsp dried thyme
1 tbsp plain breadcrumbs
3 tbsp parmesan cheese, grated
1 tsp chicken or vegetable broth
1/4 tsp garlic salt
1 tbsp avocado oil
salt and pepper for taste


Preheat the oven to 400 F

Create a flat surface by cutting the bottom and the top of the squash. To create "bowls" cut the squash vertically. Scoop out all the seeds, lightly spray halves of the squash with olive oil, and season with garlic salt and pepper. Roast on a lined baking sheet for 50-60 minutes.

Meanwhile in a nonstick pan add ground turkey, season with salt and pepper and cook until the meat is cooked through. Set aside. Add olive oil to the pan and add onions and dried thyme. Cook until the onion is translucent. Next, add celery, apple, and raisins and cook for another 3-ish minute. Return the meat to the pan, add chicken broth, salt, and pepper -- cook for a few minutes. Lastly, add breadcrumbs and cheese. Combined everything.

Fill squash evenly with the meat "stuffing" and bake for 15 minutes.

Tuesday, October 23, 2018

Win at Dinner with Stuffed Squash

Hey there party people. Who's ready for another week? This gal! That's right. Life's great. Work is great and I FINALLY launched a passion project. Even if I'm still working on a name. So what did yours truly launch? Well, I'm a certified Nutritionist and I'm coaching people how to create a healthy and balanced lifestyle! No, it's not an MLM (and I have nothing against them). I studied my little but off all summer and acquired my cert through Precision Nutrition!

So what's next you ask? I've been working one on one with clients since July and am currently running a 6-week macro challenge.  Everyone is killing it and I couldn't be happier. You can find more details and sign up to work with me here.

I LOVE showing folks how to eat the food they love while still achieving their goals. I'm a goal based nutrition coach who believes everything starts with FOOD. Sorry, but you can't out exercise a bad diet.

Personally, I eat to fuel my training. It's that simple. If I dive a little deeper I'm trying to focus on eating all the seasonal fruits and veggies like squash. While my hubby may disagree there's nothing better than stuffed squash this time of year. Last week I ate all the squash -- acorn, delicata and spaghetti squash! However, I want to talk about the Southwest Stuffed Delicata Squash I made because not only was it uber easy to make it was delicious especially if you like Mexican food or chili (hubs note).

Southwest Chili Stuffed Delicata Squash
Serves 4-8


2-4 delicata squash halved lengthwise, seeds removed
1 tbsp extra virgin olive oil
1 medium yellow onion, chopped
1 clove garlic, minced
1 lb. lean ground turkey
1 tbsp Trader Joe's chili lime powder
1 tbsp chili powder
1 tsp smoked paprika
1 tsp ground cumin
1 tsp dried oregano
250g corn
15 oz can diced tomatoes
15 oz can black beans, rinsed and drained
1/4 chopped cilantro
1/2  lime
1/2 - 1 cup cheese


Squash: Preheat the oven to 375. Lightly spray squash with the olive oil, and sprinkle with garlic salt and pepper. Place cut side down on a lined baking sheet and roast for 20ish minutes, or until soft. Set aside.

Chili: Heat the olive oil in a large saute pan. Add the onion and cook until translucent. Add the garlic and spices cook until fragrant.

Add the ground turkey and coat with the spice mixture. Cook until no longer pink.

Add the corn, diced tomatoes, and black beans, and bring to a boil. Reduce heat and simmer on low for roughly 5-10 minutes. When ready fill the delicata squash with the chili. Return stuffed squash to the oven and cook for additional 10-15 minutes. Top with cheese, cilantro and a squeeze of fresh lime (if desired).

FYI, the above directions will fill 4 whole delicata squash. If you cook less expect leftover chili filling. ;)

What's your favorite squash?

Thursday, October 18, 2018

Chocolate Oatmeal Protein Bars

Hello, my name is Tiara and I'm passing on my love for food and cooking to this tiny human one baked good at a time. 

This kid loves to help in the kitchen especially when chocolate is involved. Sometimes she wants to skip the "cooking" part and go straight to the "eating" part. She's clearly a kid after my own heart.


Ever  Sunday I typically spend a few hours meal planning and prepping for the week. Last weekend Emerson decided she would help me make our go-to oatmeal protein bars, among other things, with a chocolate twist. Emerson calls these figgy bars. BTW, they are made with zero figs. Either way, they're a meal prep staple!


I'm not going to lie, but making them with chocolate Kodiak Pancake Mix is like eating a healthy brownie at breakfast. I'm totally ok with that too. This is a perfect way to use up a few ripe bananas and they freeze well if you have a ton of bananas to use!

You're probably thinking there's no way you actually eat these bars. Well, my friend, I do and they are delicious with a cup of coffee. I'm all for recipes pulling double duty. These bars are an ideal grab-and-go breakfast or snack. For breakfast, I say pair it with a hard-boiled egg for a little extra protein, but enjoy as is for an afternoon snack. Next time I might add white chocolate chips, because why not!


1 cup Kodiak Cakes Dark Chocolate Pancake mix 
125g ripe banana
1/2 tsp salt
1 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1 medium egg
2 tsp vanilla
1 cup brown sugar
2 cups oats
1/4 cup walnuts, almond, chocolate chips or a scoop of protein powder (optional)

Combine all ingredients, pour into a greased 8×8 baking dish. Bake at 350 until golden brown 20-30 minutes.

Do you meal prep? What are a few of your weekly staples?