Life Ever Changing

A pursuit to become a Registered Dietitian and to promote healthy living

Light Chipotle Chicken & Cheese Quesadillas with Pineapple Pico de Gallo

Teriyaki Salmon and Pineapple Quesadillas 800 9897.jpg


Recipe type: Entree

Cuisine: Mexican

Prep time: 10 mins

Cook time: 5 mins

Total time: 15 mins

Serves: 4

These quesadillas provide a light and fresh meal that is on the table in less than 30 mins! They pack a punch of flavor but light on the calories.


  • 4 whole wheat 8” tortillas
  • 1 pack (8 wedges) The Laughing Cow Light Queso Fresco & Chipotle cheese spread
  • 1 lb chicken breasts grilled
  • 1 Tbsp taco or fajita seasoning (optional)
  • Pineapple Pico de Gallo


  1. Pound out each chicken breast so it is tender and grill until cooked thoroughly, about 4 minutes on each side. You can use plain chicken or season it with the taco or fajita seasoning or whatever your favorite chicken marinade is.
  2. Spread two wedges of cheese on half of each tortilla.
  3. After the chicken has cooled for 5 minutes, slice up each breast into thin strips and place on top of the cheese. Fold the tortilla in half and spray each side with pan spray or brush with olive oil.
  4. Grill the quesadillas on each side for 2 minutes until crispy and hot.
  5. Remove from the heat and slice into three sections. Serve with Pico de Gallo piled on top!

Adapted from: The Creative Bite

Tip of the Day

Make small changes! Everything you eat and drink matters. Start by making small changes that you enjoy. A fan of fruit? Focus on whole fruits- fresh, frozen, dried, or canned in 100% juice.

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Potato Crust with Onion, Mushroom, Anchovy, and Olive


Savory and satisfying, pissaladiere is a classic southern French pizza-like tart made with carmelized onions, garlic, anchovies, and olives, with mushrooms thrown in the mix! This hearty, simple crust is terrific with full-flavored toppings.

Makes four 6-inch pizzas

Preparation time: 45 minutes


  • 2 to 3 medium russet potatoes, sliced to 1/16-inch thickness
  • 1 tbs. extra-virgin olive oil
  • 1/2 tsp. salt
  • Freshly ground black pepper
  • 1 cup shredded Parmesan cheese


  • 1 tbs. ghee or extra-virgin olive oil
  • 1 large yellow onion, chopped
  • 1/4 tsp. salt
  • Freshly ground black pepper
  • 1/2 sprig fresh thyme
  • 3 garlic cloves, sliced
  • 1/2 large portabella mushroom cap, diced, about 1 cup
  • 1 tsp extra-virgin olive oil
  • 1/2 cup halved pitted olives (a mixture of kalamata and spicy green olives)
  • 16 anchovy fillets

Preheat the oven to 450 degrees F. Make the crust: Place the potato slices in a bowl of cold water and soak for about five minutes. Drizzle a parchment-lined sheet pan with the olive oil. Drain the potatoes, pat dry, and toss with salt, pepper, and cheese. Then arrange into four 6-inch round on the prepared sheet pan (the potato circles will likely need to be slightly overlapped to make each of the rounds). Bake until just golden ground, about 10 to 12 minutes.

Prepare the toppings: Heat the ghee in a large cast-iron skillet. Add the onions and the salt and pepper. Cook, stirring occasionally, until the onions begin to turn golden, then add the thyme and garlic. While the onions are caramelizing, sauté the mushrooms in the teaspoon of olive oil in a separate pan until soft. Continue to cook the onions until they are well caramelized, which can take about 20 to 30 minutes. When the onions are deep golden and fragrant, remove from heat and spread over the fully baked pizza crusts. Top with mushrooms, olives, and anchovies. Bake until toppings are warmed through.

Tip of the Day

Explore the great outdoors! Now that the weather is warming up, explore the great outdoors with your family. Hike a local mountain or try a new trail. The outdoors brings endless possibilities for physical activity, fun, and adventure.

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Savory Cabbage Tomato Bake


Serves: 8

1 med. loose leaf green cabbage, washed, cored, quartered

1 1/2 T. olive oil

1 med. red onion, halved and thinly sliced

1 sm. yellow onion, halved and thinly sliced

1/2 green bell pepper, diced

1 sm. jalapeño pepper, finely chopped

1/2 tsp. Montreal Spicy Steak seasoning

1 15oz can stewed tomatoes, chopped

2/3 c. low-fat shredded cheddar cheese, divided

Remove greenest leaves, stack together, roll and chop cabbage leaves into 1” pieces. Heat olive oil in iron skillet and sauté greenest leaves while chopping remainder of cabbage. Add remaining cabbage to skillet, cover, and sweat cabbage for 2 minutes, then add onions, peppers and seasoning. Sauté until slightly tender, approx 2 minutes. Add can of chopped stewed tomatoes. Cover and simmer approx 3 minutes. Transfer half of mixture to a baking dish and top with 1/3 cup of shredded cheese, add remaining cabbage mixture and top with remainder of cheese. Bake uncovered for 15 minutes in a preheated oven at 350 degrees.

Nutrition Facts per Serving:

Calories 95, Fat 4g, Saturated fat 0.4g, Carbohydrates 26g, Protein 5g, Sodium 287 mg

Note: To reduce sodium, purchase canned goods with no added salt or reduced sodium.

Adapted from: Felecia Mathews, MS RD CDE

Tip of the Day

Find support from friends and family! Be active with the support of family, friends, and your community.  Join a walking group, play wheelchair sports, practice martial arts, or sign up for an exercise class to make physical activity a regular part of your day.

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Raspberry Peach Lemonade



Yield: 4 servings

Prep time: 20 minutes

Cook time: 10 minutes

Total time: 30 minutes

Fresh raspberries and peaches add a wonderful fruity flavor in this refreshing drink! You can also turn it into a cocktail by adding your favorites.


  • 1/4 cup agave nectar
  • 6 ounces raspberries
  • 3 medium peaches, sliced
  • 1 cup freshly squeezed lemon juice


  1. In a medium saucepan, combine 1 cup water and agave over medium heat until the agave has dissolved, about 1 minute. Add raspberries and peaches, and simmer, stirring occasionally, until raspberries have broken down, about 5 minutes.
  2. Combine the raspberry peach mixture in a blender until smooth, about 1 minute; let cool completely before straining through a cheesecloth or fine sieve.
  3. In a large pitcher, whisk together raspberry peach mixture, lemon juice and 5 cups water. Place in the refrigerator until chilled.
  4. Serve over ice and raspberries, if desired.

Adapted from: Damn Delicious 

Tip of the Day

Invest in yourself! Making healthy food and lifestyle choices can help you feel good and be at your best. It’s also an investment into good health for years to come.

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Watermelon Coconut Aqua Fresca


Yield: 8 cups

Prep: 5 minutes

Total: 5 minutes

Naturally sweet and totally refreshing. This pretty pink cooler makes for a great healthy summer staple!


  • 1 (3 pounds) seedless watermelon, cubed (about 5 cups)
  • 4 cups (1 quart) coconut water
  • 2 tablespoons freshly squeezed lime juice (from 1 medium lime)


  1. Puree the watermelon in a blender. Place a fine-mesh sieve over a pitcher and carefully pour the pureed watermelon though the sieve. Discard pulp.
  2. Stir in coconut water and lime juice.
  3. Chill, covered, until cold-at least an hour. Serve over ice.

Adapted from: Kitchen Treaty

Tip of the Day

Save on seafood! Eating seafood doesn’t have to be expensive. Tilapia, sardines, canned tuna, and frozen seafood can be low cost options. Check the local newspaper, online, and at the store for sales, coupons, and specials to help save money on seafood.

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Crispy Fish Tacos with Jalapeño Sauce


Serves: 12 tacos


Jalapeño Sauce: 

  • 1 large jalapeño (If you like spicy, leave in the ribs and seeds)
  • 1 cup cilantro leaves
  • 1/4 cup green onions
  • 1/4 cup oil (I used olive)
  • 1/4 cup Greek yogurt (I used non-fat)
  • 1/4 cup water
  • 1/2 avocado
  • 1/2 teaspoon salt

Fish Tacos: 

  • 2 lbs. firm white fish (I used cod)
  • 1 cup flour, divided (white or wheat)
  • 1/4 cup + 2 tablespoons cornmeal (or flour)
  • 1/4 cup cornstarch
  • 1 teaspoon of chili powder or spicy seasoning
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 cup light beer (I used Corona)
  • 1 egg, beaten
  • Vegetable oil for frying
  • 12 corn or flour tortillas
  • Cilantro for topping
  • Cotija cheese for topping


  1. Puree all the jalapeño sauce ingredients in a food processor until your desired consistency is reached. You may need to add more oil or water at the end to make the sauce less gloppy and more drizzle-able, if needed.
  2. Pat the fish dry with paper towels and cut into 2-3 inch pieces. Put 1/2 cup flour in a shallow bowl and set aside. In a separate bowl, whisk 1/2 cup flour, cornmeal, cornstarch, chili powder, baking powder, and salt. Add the beer and the beaten egg; stir until combined to form the batter.
  3. Pour enough oil in the frying pan so the fish will be partially submerged while frying. Heat the oil until a drip of water sizzles across the top. Dip each piece of fish in the plain flour, then the batter, then transfer to the hot oil. Fry on each side for 3-5 minutes or until golden brown and crispy. Remove from the frying pan and transfer to a plate lined with paper towel to drain excess oil. Sprinkle with salt while still hot; let cool slightly.
  4. Arrange tacos with a few pieces of fish, cilantro, Cotija cheese, and jalapeño sauce

*If the batter sits for awhile, the cornmeal will sink to the bottom. Stir it up again to get everything mixed before dipping in the fish.

Adapted from: Pinch of Yum

Tip of the Day

Model healthy habits! Adults who choose low-fat or fat-free milk or yogurt show kids that dairy is an important part of a healthy eating style. When kids model this behavior, their growing bones will thank you.

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Honeydew and Raspberry Aqua Fresca



Yields: 8

Prep time: 30 min

Total time: 30 min


  • 1 (5lb) ripe honeydew melon
  • 1/2 cup baking sugar (superfine or ultra fine)
  • 5 limes, juiced
  • 1 cup raspberries (for garnish)


  1. Cut the melon in half, remove seeds with a spoon, then cut flesh from peel and cut into chunks. Place half of the melon in a large blender and process until liquified. Pour the liquified melon into a fine mesh sieve set over a large bowl.
  2. Use a spatula to press the melon into the sieve, allowing the juice to squeeze through into the bowl. Occasionally scrape the flesh off of the sieve to allow more juice to transfer to the bowl. Repeat with remaining melon.
  3. Transfer melon juice to a large pitcher and add four cups of water.
  4. Combine lime juice and sugar in a small bowl, then stir until sugar is dissolved. Pour the lime-sugar mixture into the pitcher and stir well. Serve over ice, garnished with raspberries.

Adapted from: The Wanderlust Kitchen

Tip of the Day

Make half your grains whole grains. Read the ingredients list and choose products that name a whole-grain ingredient first on the list. Look for “whole wheat,” “brown rice,” “bulgar,” “buckwheat,” “oatmeal,” “whole-grain cornmeal,” “whole oats,” “whole rye,” or “wild rice.”

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Pear Waldorf Salad


This light take on a classic Waldorf salad swaps blended cottage cheese and Greek yogurt for the usual rich mayonnaise dressing and crisp pears for apples. It’s perfect for any party or picnic!

4 large crisp, green pears (i.e. Bartlett), unpeeled, chopped into chunks

5 stalks of celery, trimmed, coarsely sliced

1/2 cup golden raisins

1/2 cup walnuts, coarsely chopped

1 teaspoon fresh grated lemon rind

1 cup low-fat cottage cheese

1/4 cup plain Greek yogurt

1 tablespoon lemon juice

Pinch white pepper

1 tablespoon honey

Place chopped pears, celery, raisins, walnuts and lemon rind into a large bowl and toss together. Place cottage cheese, yogurt, lemon juice, white pepper and honey into the container of a blender and process for about 2 minutes, until smooth and creamy. Pour cottage cheese dressing over pear mixture and stir to combine well. Chill until serving time.

Serves 8

Adapted from: Sharon Palmer, RDN

Tip of the Day

Find your healthy eating style at restaurants. Eating out at restaurants can be part of a healthy eating style. Try filling half your plate with fruits and vegetables by ordering stir-fries, kabobs, or choosing fruit or salad as a side.

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Kiwi Cucumber Aqua Fresca


Serves: 8


6 kiwis, peeled

1 large cucumber, peeled and seeded

4 packs Splenda (or other no calorie sweeter)

6 cups water, divided

Extra kiwi slices for garnish


Place the kiwi, cucumber, Splenda and 2 cups of water in a blender and puree until smooth, about 3-4 minutes.

Transfer to a pitcher and stir in the remaining 4 cups of water.

Serve chilled over ice. Garnish with kiwi slices.

Calories: 36; Fat: 0g; Carbs: 9g; Fiber 2g; Protein 1g; Sugar 6g; Sodium 2g; Cholesterol 0mg

Adapted from: Barbara Cooks

Tip of the Day

Stay organized to reduce food waste! DYK: 90 billion pounds of edible food goes uneaten each year. You can reduce food waste by keeping your refrigerator and pantry organized. Store older items in the front so you can see what needs to be eaten first.

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Hearty Couscous

Serves: 4


1-5 oz box Wild Mushroom Couscous

1-1/4 c water

1 Tbsp olive oil

3 garlic cloves chopped

3 green onions (green tips included) chopped

6 sun dried tomatoes julienne and chopped

1/2 cup sliced almonds or pecans chopped

Freshly ground black pepper

Juice from 1/2 lemon

Spray iron skillet with non stick spray. Add oil, water and stir in couscous and remaining ingredients. Cover and heat over medium to low heat for 4 minutes. Remove from heat and stir.

Nutrition Facts Per Serving: 

Calories 230, Fat 10g, Saturated Fat 1g, Carbohydrates 31g, Fiber 4g, Protein 8g, Sodium 430mg

Adapted from: Felecia Mathews MS RD CDE

Tip of the Day

Vary your protein routine. The Protein Group includes meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. Eat a variety of these foods each day and throughout the week.

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