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August 18, 2020 by Kellie Leave a Comment

Fudgesicle Recipe

Fudgesicle Recipe
Healthy Desserts

Healthy Desserts – Fudgesicle Recipe

Summer always bring the need for healthy desserts and this fudgesicle recipe is perfect.  I know deep chocolaty fudge doesn’t always seem to go hand in hand with summer heat but when it’s frozen it’s delicious.  Plus, I’ve already made healthy desserts such as watermelon sorbet and cantaloupe sorbet.

 So it seemed like it was time to make something frozen and chocolate.  But, it needed to be healthy desserts, which isn’t always easy.

Healthy Desserts Ingredients

First, I realized it needed some sort of healthy fat to make this fudgesicle recipe.  Reminder, not all fats are bad for you.  A good, healthy fat like avocado will slow the absorption rate of the sweetener, make you feel full and satisfied.  This is really what we want out of healthy desserts so we aren’t over consuming.  Plus, look, it’s a hidden green fruit in the dessert . . . diabolical!

Second, I realized it needed a healthy sweetener.  Let’s be honest, we aren’t going to make healthy desserts that aren’t sweet.  I tried a few different versions of sweeteners.  I even tried fruit juices.  But honey created the feel in my mouth of an old-time fudgesicle recipe.

Third, was milk or milk alternative.  My whole family actually liked the unsweetened cashew milk the best but the difference was minimal.  Use whatever you have available for healthy desserts.

Don’t Wait

As you can see by the picture, my son had already started eating this fudgesicle, which was the last one, before I could get an acceptable picture.  So, it was a quick shot before he devoured this fudgesicle recipe.  You can even see the finished mold tops in my kitchen sink.  So classy!  But, I guess I’m glad to know as far as healthy desserts go, this fudgesicle recipe was a winner.

Hope you and your family enjoy it as much as we did.

Fudgesicle Ingredients:

  • 1 large, ripe avocado
  • ½ cup raw honey
  • 1/3 cup cocoa powder
  • 1 1/3 cup milk or unsweetened milk alternative
  • 1 t vanilla
  • Pinch salt

Directions:

  1. Peel and pit discarded.
  2. Place all ingredients in a blender or food processor and blend until completely smooth.
  3. Distribute mixture evenly in ice-pop molds and freeze until completely frozen. Keep frozen until ready to serve.
  4. If needed to loosen a pop from its mold, carefully run the outside of the mold under hot water.

Filed Under: Dessert Tagged With: fudgesicle recipe, healthy desserts

July 9, 2020 by Kellie Leave a Comment

Chicken Enchiladas

Chicken Enchiladas
Chicken Enchiladas

Chicken Enchiladas or Enchiladas Suiza?

My family always called this recipe chicken enchiladas but when serving it one day a friend told me it was called enchiladas suiza.  Huh?  I have no idea how the name Enchiladas Suiza came about.  I know I could Google it, but I’m good with this being a mystery in my life (there’s not enough of those anyway).  Plus, I think Suiza means Swiss, so how did anyone think the Swiss made enchiladas?  Is this some sort of old-timey fusion meal?

Anyway, I don’t know and truly, I don’t care.  I’ve messed with this recipe long enough to know that I just love it.  Maybe the Suiza just means cheesier and creamier?  One of my best friends, who is Mexican, constantly is dismayed by the amount of cheese American’s put on their “Mexican” food.  So, maybe the Swiss do to?  I also think Suiza is supposed to include tomatoes and onions.  But, over the years I’ve found I like tomatillos better; onions optional.  Whatever, my family loves it so call it whatever makes you happy.  We go with Chicken Enchiladas.

Substitutions for Chicken Enchilada recipe

Let’s talk a few minutes about substitutions in this chicken enchiladas recipe.

  • Bone-in, skinless chicken breasts – go with what you have available.  Skin on is fine it’s just usually a bit more grease in the reserved liquid.  Make sure you remove the skin before shredding.  Also, boneless is fine.  Cook about 5 minutes less.  I prefer the flavor of bone-in, plus more minerals are absorbed.
  • Tomatillos – if these aren’t available you can use tomatoes.  Personally, I don’t think it has the same great flavor but it does work.
  • Onions – if you’re an onion lover, chop some up and cook with the tomatillos and chiles.  I’ve also waited and added chopped onions at the blender level.  Both are good and gives a wonderful savory addition.  In the final product I liked the focus on the tomatillos so I left the onions out.
  • Chilies – really you can use any chili that has a bit of a kick.  Choose your chili based on how much kick you’d like.  In the mild realm, I’ve used anaheim, poblano, and ancho with great success.  Overall ancho is my favorite for a mild sauce.  In the moderate realm, I’ve used jalapeno and serrano with great success.  Overall serrano is my favorite for a medium sauce.  Obviously you can go hotter but be careful not to overpower the flavor of the tomatillos with just heat.
  • Oil – chicken enchiladas don’t require any particular oil for cooking the tomatillo-chili mix down.  I like the depth of flavor or ghee; it adds a real richness.  But, any neutral flavor, higher heat oil will work fine with this recipe so don’t go purchase anything special.  Just don’t use a high flavor oil like peanut or toasted sesame; stick with the neutrals.
  • Diary – since chicken enchiladas, or suiza here, includes cheese you probably don’t need a dairy alternative but if you do, anything with the consistency of Greek yogurt of sour cream will work great.  Personally, my family has come to like the richness of sour cream over yogurt but if rich flavors aren’t your thing than go with yogurt.

 And Now . . . The Recipe

 Chicken Enchilada Ingredients:

  • 1 ½ pound bone-in, skinless chicken breasts
  • 2 tsp kosher salt
  • 4 cloves garlic, peeled
  • 10 peppercorns
  • 1 pound tomatillos, husked
  • 2 ancho or serrano chilies
  • ¼ cup loosely packed fresh cilantro
  • 2 tsp extra virgin olive oil, avocado oil or ghee
  • ¼ cup yogurt, non-dairy yogurt, or sour cream
  • 8 corn tortillas
  • 1 ½ oz Monterey Jack cheese, shredded

Directions:

  1. Place chicken in a large saucepan. Add enough water to cover by at least one inch.  Add 1 tsp salt, 2 of the garlic cloves and peppercorns.  Bring to a boil.  Reduce to simmer; cover.  Simmer 15-20 minutes.  Remove chicken from liquid.  Once cooled enough to touch, pull meat from bones and shred; set aside.
  2. Heat oven to 350 degrees. While chicken cooks, place tomatillos and chiles in a medium saucepan.  Cover with water and boil over medium heat about 8 minutes.  Drain, reserving ½ cup liquid.  Transfer tomatillos and chiles to a blender.  Add cilantro and remaining 2 cloves of garlic; blend until smooth.  Add reserved liquid if necessary.
  3. Heat oil in a small saucepan over medium-high heat. Add tomatillo-chile puree; reduce heat to medium.  Simmer, stirring constantly or until sauces reduces to about one cup (about 10 minutes).
  4. Reduce heat, add yogurt or sour cream and remaining 1 tsp salt. Stir for one minute; set aside.
  5. Place tortillas on racks in oven and warm for 1-2 minutes until pliable but not stiff. Wrap in cloth towel to keep warm while assembling enchiladas.
  6. Spread 1/3 of the sauce in a 9” baking dish.
  7. Divide shredded chicken evenly among tortillas and roll up. Arrange each enchilada in a single layer in the baking dish, seam side down.
  8. Cover with remaining sauce. Sprinkle with cheese.
  9. Bake until the cheese starts to brown, about 25-30 minutes.  Serve immediately.

Make Ahead for Enchiladas

The sauce in this Chicken Enchiladas recipe is great for to make ahead so if you need something a bit faster, try my Enchilada Sauce.  Use some store bought rotisserie chicken, left over chicken or even make the shredded chicken ahead.  Through it all together the same way and dinner is served in about 45 minutes with only about 15 minutes of work that day.

As always I highly advocate Meal Planning.  Learn how to plan with this link.  It’s the key to success.  I have no idea how I’d ever get food on the table around the whole family’s schedule if I didn’t know exactly what we’re having for dinner each night.  So a little make ahead for the Chicken Enchiladas makes this a much faster and easier meal.  Plus, unless you’re a big family there’s almost undoubtedly left over enchiladas for someone’s lunch.

Enjoy!

 

Filed Under: Main Course Tagged With: chicken enchiladas, enchilada, healthy dinner recipes, Recipe, suiza

May 4, 2020 by Kellie Leave a Comment

Crustless Quiche

Crustless Quiche

No Crust Quiche

A few years ago I found out I needed to remove gluten from my diet in order to lower a cancer marker.  If you’ve read my health journey then it comes as no surprise that I didn’t want to increase my risk of cancer on top of everything else!  So – no gluten.  And, for the most part I haven’t really missed it.  Today there are so many gluten free options that it’s pretty easy to make substitutions.   But, I’ve never really liked a quiche.  I feel like the crust just gets in the way of all the deliciousness.  Obviously making a crustless quiche was on my agenda.

Now, with a bit more free time, I’ve really enjoyed creating a delicious no crust quiche.  So, I decided it was time to share the recipe.

Cooking Notes

A few notes are in order when it comes to making a no crust quiche.

First, you don’t need as much moisture as a traditional quiche.  If you try to just substitute a regular quiche recipe it’ll probably end up too runny.

Second, load up with any vegetables you like.  Personally I found that using frozen spinach or asparagus was easiest year round.  But, the best crustless quiche uses fresh ingredients.  So, when in season chop up fresh veggies.  I’ve also found zucchini very tasty.  Don’t feel stuck with a red pepper . . . no crust quiche doesn’t mean no flavor quiche, so use a pablano or green pepper.  Enjoy whatever fresh veggies you have available.

Third, any milk alternative works fine.  Personally, my body doesn’t like cows milk so I tested out a number of different options in the milk alternative world.  If you prefer a thinner consistency of milk alternative (like rice) maybe use a bit less than 1/2 cup.  If you prefer a thicker consistency of milk alternative (like coconut) use the full 1/2 cup.  The no crust quiche even works using water in place of the milk.  The point is to beat the eggs and liquid so they are super fluffy making a beautiful crustless quiche.  The flavor will suffer a little with water though.

Fourth, don’t forget to let those chopped onions and minced garlic sit before cooking in order to bring out all the health benefits.  If you’re going crustless you’re looking for healthy so don’t skip the easy health benefits.  If this is a new concept to you, check out this post that explains the science behind letting onions and garlic rest.

Fifth, cheese is really optional with a crustless quiche.  I think the heaviness of a regular quiche with crust lends itself to needing a heavier top, like cheese, for balance.  But a no crust quiche doesn’t need the extra weight.  So, if you’re watching your calories, skip the cheese and trust me, you won’t miss it.

No Crust Quiche

Crustless Quiche Recipe

Ingredients

  • 1 Tbs coconut oil
  • 1 small onion
  • 2 cloves garlic
  • 8 brown mushrooms
  • 1 red pepper
  • 1 package (10 oz) organic, frozen spinach or asparagus
  • 2 eggs
  • 3 egg whites
  • 1/2 cup milk or milk alternative
  • 1/4 cup shredded raw cheese (optional)
  • salsa (optional)

Directions

  1. Preheat oven to 350 degrees.
  2. Chop onions and mince garlic. Allow to rest for 5-10 minutes.
  3. Slice mushrooms and chop red pepper.
  4. Thaw spinach or asparagus by placing in strainer and running water over it until thawed. If spinach, use the back of a spoon to squeeze out most of the liquid. If asparagus, roll in paper towels.  Chop asparagus.
  5. Beat eggs and egg whites with the milk until light yellow and frothy.
  6. Heat oil over medium heat in a 10″ skillet. Add the onion and mushrooms. Cook, stirring, for 2 minutes.
  7. Add garlic and red peppers.  Cook, stirring, for another minute.
  8. Stir in spinach or asparagus.
  9. Reduce heat to low.
  10. Pour egg mixture over spinach in skillet. Cook for 5-7 minutes without stirring. Mixture should be cooked on the bottom and almost set on top.
  11. Sprinkle with cheese if using.
  12. Bake in the oven for 5-10 minutes. Eggs should be set and cheese melted.
  13. Serve topped with salsa.

 

Filed Under: Blog, Breakfast, Recipes Tagged With: crustless quiche, no crust quiche, quiche

December 30, 2019 by Kellie Leave a Comment

Eat Right for Life Plan >>> FLASH SALE <<< New Year = New You @ 90% Discount

eat right flash sale

Find Your Optimal Health with a Healthy Diet

I’m honored to have helped people find their optimal by using only whole foods.  Many years ago I went from only seeing high-paying private clients to providing information in a form and at a cost available to many people.  But now, my signature program – Eat Right for Life Plan, which has an over 80% success rate – needs to step into the electronic world.

Explaining healthy food in a healthy diet needs to move from DVDs to digital downloads.  It seems those thirteen DVDs are the information delivery system of the thing of the past.

But, I still have a few – a very small inventory – of the beautiful hard copy boxes I’ve sold on stages across the country.

Eat Right for Life Plan

And, as much as I love this hands-on healthy eating system’s box and all that’s included in it, it’s time to digitize it.  So, I want the last of these beautiful boxes with the full Eat Right for Life Plan to go to good homes (and be out of my office).

At a 90% savings!

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When they’re gone – they’re gone forever . . . no more will be made!

What is The Eat Right for Life Plan?

It’s how you find your optimal health!

The solution is NOT

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  • radical diet changes
  • weight loss pills
  • nasty tasting shakes
  • expensive supplements
  • cardboard-like nutrition bars
  • counting every calorie

These just won’t work permanently.

And that’s because there is no one-size fits all plan to optimal health.  Each one of us is different and we have to respect and work within that difference.

What works for one person may or may work for you.

Your Healthy Diet has to be Right for YOUR Body

healthy food, healthy diet, optimal health

 

The secret is to learn what is right for your body.  This is true for all aspects related to healthy eating.  Because these are individual topics!

where you get your energy

where you store fat

what types of foods you should eat

what types of foods you crave, and how to overcome those cravings

 

 

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When you eat the foods that are in the best harmony with the metabolic needs of your body you will achieve

  • optimal health
  • easily lose excess fat
  • increased energy
  • reduced appetite
  • loss of cellulite
  • less food cravings
  • improved digestion
  • enhanced moods
  • enjoy food and life

 

You can reach your goals easily by learning how to use real foods that are in balance with your body.  Healthy eating doesn’t have to be bland and boring!

We want to work with the body, not against it.

 

eat right for life planThe Eat Right for Life Plan

You’ll receive:

  • a video with all the specifics for your body type
  • best food choices for carbohydrates, fats, and proteins
  • best food choices for breakfast, lunch, dinner, and snacks
  • example meals
  • how to avoid danger times in order to lose weight
  • questionnaire to help you identify your personal goals
  • all twelve video modules so you can work at your own pace

 

Easy Video modules provide rapid results include:

  1. Introduction
  2. Choosing your best foods,
  3. Portion sizes
  4. Best breakfasts
  5. To snack or not to snack?
  6. Luscious lunches
  1. Meal planning for success
  2. Delicious dinners
  3. The danger foods sugar and artificial sweeteners
  4. Hydrating for health
  5. Are fats really the devil
  6. How to eat out at a restaurant

 

The Eat Right for Life Plan is Done-for-You. 

A personalized solution. This is NOT a one-size-fits-all diet. Nothing else to buy.

  • Shop at your own grocery store
  • Make delicious foods
  • Go at your own pace

Picture having all the energy to do anything you desire. Imagine saving money every month. Think about what it will feel like when you are not just surviving, but thriving and living your dreams.

You’ll attain greater health, sustained energy, more time, and more freedom.

Are you ready to achieve your goals without a radical diet, nasty shakes, weird bars, or supplements?

Ready to have unlimited energy?

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Don’t Wait

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Once the boxes are sold, the price returns to $997 for the digital version

 

Filed Under: Blog Tagged With: eat right, healthy diet, healthy eating, healthy food, optimal health

November 21, 2019 by Kellie Leave a Comment

Holiday Meal – Avoiding the Guilt and Anxiety

Holiday Meal
Holiday Meals

Planning the Holiday Meals

Holiday meals can mean holiday headaches.  Unfortunately we don’t all live in a Hallmark movie and every holiday meal isn’t filled with perfect moments.

But, you can enjoy the time with a few decisions prior to the big meal.

Breakdown the Holiday Meal

First, take a moment to sit and reflect on your holiday meals.  What foods will be present?  Which foods are triggers for you?  What will the full day look like?  Will you be moving or exercising or just sitting around?

Second, think about which foods really mean something to you during a holiday meal.  Is there no holiday meal without pumpkin pie or grandma’s cranberries?  Holiday meals don’t need to be a reason to overindulge but they are a reason to enjoy the foods that have a special place in our person history.

Third, think about how to overcome any issues.  Can you go for a walk before or after the holiday meal?  Can you bring a healthier substitute?

Before the Holiday Meal

It’s always best to have a game plan when it comes to holiday meals.  Try not to show up hungry.  Have a small but nutrient dense meal or large snack before arriving.  This way all those guilty pleasures won’t be so appealing.  If you aren’t sure about the menu, offer to bring a dish to share.  Your dish will ensure that your dietary needs are met.  If you’re in a hurry, pick up a shrimp cocktail platter or vegetable tray at a grocery store.  These are high quality, low calorie appetizers.

Sacred Dishes

Most families have recipes that have been passed down for generations.  Often these additions to the holiday meal tend to be high fat, high calorie recipes.  I’m just going to be honest here, unless you’ve worked through the recipe and found ways to make it healthier and just as tasty, I feel these sacred dishes should be left alone.  Trying to give a beloved family recipe a healthy makeover usually means it just doesn’t live up to original – or worse, the memory.  Since holiday meals are rare, just honor the original recipe and savor a few bites.  Usually the first bite or two are all you need to enjoy.

Stick to the Basics

The basics of holiday meals – roast meats, sweet potatoes (without added sugar), vegetables grilled, steamed or baked – these are all very healthy.  Try to make your first plate during holiday meals full of vegetables.  Unfortunately holiday meals can be a time when well-intention people try to push foods on us or question our choices.  It’s okay to say no . . . and you don’t owe them an explanation.

Possible Substitutions for Holiday Meals

If you’re the cook, test out a few healthier options ahead of the holiday meals.  But, again, careful with any sacred dishes.  A quick 30-second blanched spinach is much healthier than creamed spinach.  Some people like mashed steamed cauliflower in place of mashed white potatoes.  Roasted vegetables or baked sweet potatoes instead of sweet potato casserole.  Skip the green bean casserole and for quick sauteed green beans.  I probably don’t need to write anything about whatever that can of “cranberry sauce” is, please try cranberry relish.  Stuffing doesn’t have to include bread (especially white bread); try whole grain bread or wild rice stuffing. Sparkling water spritzers or kombucha can replace beer or wine.  Cinnamon spice tea, one of my all time favorites, may be able to take the place of hot chocolate.  Baked apples could replace apple pie.  Pumpkin custard could replace pumpkin pie.

Holiday Meals are Only ONE Meal

Remember the most important part of holiday meals is enjoying the time with people; the holiday meal is just the avenue.  Holidays are supposed to be fun!  It’s okay to appreciate a few favorite dishes in moderation and skip the other items.  One meal will never totally derail your nutrition plan.

Give yourself permission to enjoy holiday meals without regret.  Even if you do overindulge, get back on track with the next meal.

 

 

Filed Under: Blog Tagged With: healthy substitutes, holiday meal, surviving holiday meals

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DISCLAIMER: The content shared on this site is for informational and educational purposes only. Statements/products discussed have not been evaluated by the Food and Drug Administration (FDA) and are not intended to diagnose, cure, treat, or prevent any disease or illness. Please consult your health care practitioner before making changes to your current diet or before beginning any herbal or vitamin supplement regimen or exercise program. Although Kellie Hill is a certified Nutritional Therapy Practitioner, the author(s) at The Right Plan are not licensed medical professionals, nor do they claim to be. They are not here to diagnose or provide medical advice to any reader.Affiliate Disclosure • Terms and Conditions© 2021 The Right Plan Nutrition Counseling & Kellie Hill Nutrition • Custom Web Design by Paradux Media Group