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Sheet Pan Cajun Garlic Shrimp and Vegetables

May I share something a little strange with you? I so wanted to hug my Instacart shopper (obvi I didn't because I take physical distancing very seriously!)

The last couple of weeks have caused me to get real creative in the kitchen as some of my go-to ingredients aren't available.

But, those times when something I love is in stock is a true gift from God! And, of course, I want to celebrate.

In celebration of getting the garlic I needed for National Garlic Day I whipped up a delicious Sheet Pan Cajun Garlic Shrimp and Vegetables on this week's episode of A Spoonful of Soul. Click through to watch!


Sheet Pan Cajun Garlic Shrimp and Vegetables


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SERVES: 4 | PREP TIME: 6 Mins | COOK TIME:  21 Mins |  TOTAL TIME: 27 Mins


INGREDIENTS

  • 1 lb Thawed large shrimp
  • 3 tbsp Olive oil, divided
  • 3 Minced garlic cloves
  • 2 tbsp Cajun Seasoning
  • 1 tbsp Lemon juice
  • 1 lb Frozen green beans
  • 8 oz Frozen mushrooms
  • Sea Salt &...
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Healthy Baked Empanadas

Don't those Facebook memories be getting you sometimes? Taking you back to another time and another place in the world. Well, a time I love to go back to is when I lived in Suriname. It was my first time in South America and I really loved the cuisine, the flavors, and of course the weather.

While I won't be traveling to Suriname anytime soon, I can travel there on my plate!

In celebration of National Empanada Day, on this week's episode of A Spoonful of Soul I made Healthy Baked Empanadas that were packed with so much flavor. Click through to watch!


Healthy Baked Empanadas


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SERVES: 4-6 | PREP TIME: 6 Mins | COOK TIME:  48 Mins |  TOTAL TIME: 54 Mins


INGREDIENTS

  • 1 tbsp Olive oil
  • 2 Minced garlic cloves
  • 1 Diced onion
  • 1 Diced bell pepper
  • 1 lb Ground turkey
  • 1/2 tsp Sage
  • 1/4 tsp Cumin
  • 1 tsp Salt
  • 1/4 tsp Black pepper
  • 1 Egg
  • 10 rounds Puff pastry

TOOLS NEEDED

  • Baking Sheet
  • Small Bowl
  • Chef's Knife 
  • ...
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Healthy Burrito Supreme

Even though we might temporarily be stuck inside due to the coronavirus, it doesn't mean that we can't enjoy some healthy and delicious meals with our families.

That's why in celebration of National Burrito Day, I'm whipping up a healthier version of one of my favorite burritos - the Burrito Supreme!

Join me in the kitchen today on A Spoonful of Soul for a Healthy Burrito Supreme that will have you craving for more!


Healthy Burrito Supreme


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SERVES: 4 | PREP TIME: 5 Mins | COOK TIME:  11 Mins |  TOTAL TIME: 16 Mins


INGREDIENTS

  • 1 tbsp Olive Oil (optional)
  • 1 lb Ground beef
  • 1 pk Taco seasoning
  • 2/3 cup Water
  • 1 pk Tortillas
  • 1 cup Shredded Lettuce
  • 1/2 Diced Onion
  • 1/2 Diced Tomato
  • Dairy-Free Sour Cream (optional)
  • Dairy-Free Shredded Cheddar Cheese (optional)

TOOLS NEEDED

  • Chef's Knife 
  • Cooking Utensils
  • Cutting Board
  • Measuring Cups and Spoons
  • Skillet
  • Stove

INSTRUCTIONS

  1. Heat a skillet over...
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Philly Cheesesteak Wrap

Having worked at my college's cafe in Pennsylvania, one of the things I loved to cook (and eat) was the Philly Cheesesteaks!

There was just something about the beautiful blend of meat, cheese, and bread that just gets a College Freshmen going. 

That's why in this week's episode of A Spoonful of Soul, in celebration of National Cheesesteak Day (yes that is a thing), I decided to whip up an oh so delicious Philly Cheesesteak Wrap, which is a much healthier version of my favorite college meal. Read through to try it yourself.


Philly Cheesesteak Wrap


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SERVES: 4 | PREP TIME: 5 Mins | COOK TIME:  8 Mins |  TOTAL TIME: 13 Mins


INGREDIENTS

  • 1 lb Thinly sliced beef chunk round or ribeye
  • 2 tbsp Olive oil divided
  • 1 Sliced onion
  • 4 cup Mozzarella cheese (Dairy or Dairy-Free)
  • 4 Gluten-free wraps
  • 1/2 tsp Sea salt
  • 1/4 tsp Black pepper
  • Mayo (optional)
  • 1/2 cup Sliced spinach (optional)
  • 1 Sliced tomato...
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Sausage and Cabbage Soup

St. Patricks Day might be a drinking holiday for some, but for me, it's a great opportunity to whip up some Irish inspired meals. 

Whether you're celebrating St. Patty's Day at home or you're looking for a recipe with little ingredients, you're going to love this recipe!

That's why in this week's episode of A Spoonful of Soul, I'm making an easy Sausage and Cabbage Soup. It's the perfect dish if you're looking for someone that's simple to make and doesn't require using a lot of ingredients. Read through to try it yourself.


Sausage and Cabbage Soup


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SERVES: 4 | PREP TIME: 10 Mins | COOK TIME: 15 Mins |  TOTAL TIME: 25 Mins


INGREDIENTS

  • 2 tbsp Olive oil, divided
  • 1 lb Diced Irish Sausage 
  • 1 Diced red onion
  • 4 Minced garlic cloves
  • 4 Chopped celery stalks
  • 1 tsp Thyme 
  • tsp Sea salt
  • 1/2 tsp Black pepper 
  • 4 cups Vegetable Broth
  • 2 cups Water
  • ...
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Instant Pot Turkey Meatballs

*Affiliate Disclosure: As an Instant Pot affiliate, I earn a commission at no additional cost to you for qualifying purchases.

Looking to eat healthy without giving up everything? When I first made the shift from a highly-processed diet to more real, whole foods the one thing that I struggled with was not feeling like I could still enjoy my favorite foods. 

That's why in celebration of National Meatball Day, I thought what better reason than today to come into the kitchen to whip up a healthier version of one of my favorite meals. 

In this week's episode of A Spoonful of Soul, I share my Instant Pot Turkey Meatballs that are not only healthy but delicious. Read through to try it yourself.


Instant Pot Turkey Meatballs


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SERVES: 4-6 | PREP TIME: 10 Mins | COOK TIME: 55 Mins |  TOTAL TIME: 22 Mins


INGREDIENTS

  • 8 oz Penne pasta
  • 2 Lightly Beaten Eggs
  • 1/3 cup Breadcrumbs 
  • 1/4 cup...
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Teriyaki Beef & Rice Bowl

*Affiliate Disclosure: As an Amazon Associate, I earn a commission at no additional cost to you for qualifying purchases.

One of the most common questions I get is, how do you eat healthy with a busy schedule? For me, the answer always comes down to planning and prepping my meals ahead of time. 

Whether that means you're actually cooking every meal is your choice. 

What I've found for myself and my clients is that taking the time out to plan and prepare my meals ahead is a surefire way to set yourself up for healthy eating success. 

This is important because time isn't always on your side and some weeks can be more hectic than others. 

That's why planning ahead has become so important because there are times when you're not going to have a lot of time for meal preparation.

For those times, you can lean heavily into homemade freezer meals, which are meals you prepare ahead of time and store in your freezer for when you don't have much time for meal prep.

In...

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Coconut Chicken Curry in a Hurry

Growing up in East Orange, NJ with a mother who loved introducing my young palate to new herbs and spices, I really grew to love international cuisine. From Trinidadian to Bahraini, I've always enjoyed eating food that is infused with flavors from around the world!

Like most people, I'm not trying to spend hours in the kitchen trying to make a dish. 

That's why I've grown to love using powders and pastes in my meals because a little really does go a long way. You can add amazing flavor to any dish without having to spend a ton of money on specialty ingredients or waste time in the kitchen preparing meals that you (or your family) won't eat. 

This is especially important if you're just getting into the habit of meal prep and you're looking to keep things easy, simple and (most importantly) affordable!

If you're new to the kitchen or just looking for an easy dinner recipe, I got the perfect thing for you. In this week's episode of A Spoonful of Soul,...

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Mashed Sweet Potatoes

Having lived right outside of Boston for the past three years, I completely understand why New Englanders love their comfort food during the winter! I don't know about you, but all I want to do during the winter is snuggle under some warm sheets with a pint of Sam Adams in one hand and a Union Square Maple Bacon Donut in the other!

Must be a New England thing... or maybe just what I dream of doing thing?  

At any rate, as the weather has been particularly brutal these past few days, I felt inspired to get into the kitchen to whip up something that would warm me up this winter, and would definitely be healthier than a pint of beer and donut. That's why in this week's episode of A Spoonful of Soul, I whipped up three healthy and delicious, southern-inspired recipes that you will love!

We prepared a Healthy Instant Pot Barbecue Ribs, Southern-Style Collard Greens and Mashed Sweet Potatoes! This main dish and sides are perfect to warm you up this...

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Healthy Instant Pot Barbecue Ribs

*Affiliate Disclosure: As an Instant Pot affiliate, I earn a commission at no additional cost to you for qualifying purchases.

Having lived right outside of Boston for the past three years, I completely understand why New Englanders love their comfort food during the winter! I don't know about you, but all I want to do during the winter is snuggle under some warm sheets with a pint of Sam Adams in one hand and a Union Square Maple Bacon Donut in the other!

Must be a New England thing... or maybe just what I dream of doing thing?  

At any rate, as the weather has been particularly brutal these past few days, I felt inspired to get into the kitchen to whip up something that would warm me up this winter, and would definitely be healthier than a pint of beer and donut. That's why in this week's episode of A Spoonful of Soul, I whipped up three healthy and delicious, southern-inspired recipes that you will love!

We prepared a Healthy Instant Pot Barbecue...

Continue Reading...
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