Skip to main content

Lucky Pasta: 3 Reasons You Must Try

Written by Monique Gutierrez on . Posted in Nutrition, Recipes.

This is hands down one of the most delicious recipes I’ve made—and I’m not keeping it a secret any longer! You’re the lucky winner of this lucky pasta! If you’re craving a high-protein, high-fiber meal, this one’s a total game changer. Perfect for lunch or dinner, and it’ll have you feeling extra lucky with every bite! Use my favorite prep containers from Pyrex to get your meal prepping started or just for normal food storage.

Here are 3 reasons you’ll feel lucky to have tried this pasta recipe:

#1: Fiber Content

Prepare yourself for a meal that’s not only delicious but packed with 13 grams of fiber! This bowl of goodness features Banza Chickpea Noodles, creamy avocado, and fresh spinach—your taste buds are in for a treat. Don’t forget fiber helps keep your blood sugar in check, supports reversing insulin resistance, and can keep the good bacteria in your belly happy! And you can add in more veggies like mushrooms or zucchini? That’s extra fiber and a whole lot of flavor in every bite! This is health in a bowl, and it’s just as tasty as it is nutritious.

#2: Protein Content

This recipe combines Banza Chickpea Noodles and juicy chicken breast—both packed with protein to keep you fueled and satisfied! Depending on the brand you choose, you can even up the protein game even more. The luckiest part? A total of 38 grams of protein in one delicious meal! If you’re looking to power up, this one’s a must-try!

#3: Customizable

This recipe is so versatile—get creative and make it your own! Swap out the regular spaghetti sauce for something fun like a butternut squash or try other sauces from Sonoma Gourment! Toss in extra veggies like mushrooms, tomatoes, basil, or oregano for that burst of flavor. Don’t forget, you can also mix it up with other Banza pasta options for a whole new twist! The pasta-bilities are endless!

More About Each Ingredient Used

Benefits of Chicken

Juicy and delicious, chicken breast packs up to 26g of lean protein per 4oz serving! This low-fat, low-calorie protein powerhouse is also an excellent source of niacin. Enjoy it grilled, baked, or broiled for a healthier option over fried, and don’t forget—it’s just as tasty cold in salads as it is warm for dinner!

pasta

Benefits of Spinach

Spinach is a powerhouse leafy green packed with vitamins A, C, and K, plus iron and folate! Whether you enjoy it fresh in salads, blended into smoothies, or sautéed into your favorite dishes, this versatile veggie is an easy way to add a nutrient boost to any meal.

pasta

Benefits of Avocado

Best known as the key ingredient in guacamole, avocados are incredibly versatile—they can be added to a variety of dishes or simply enjoyed on their own by the spoonful! Creamy and delicious, they make the perfect finishing touch to countless meals. Though not sweet, avocados are technically a fruit and are packed with fiber and heart-healthy fats. Plus, they provide ALA, a precursor to omega-3s, making them a powerhouse of nutrition!

pasta

Benefits of Chickpea

Chickpeas (or garbanzo beans), apart of the legume family, are one of the most nutrient-dense and sustainable foods out there! Packed with protein and fiber, they’re perfect for adding to everything from hummus and salads to curries and roasted snacks. Not only are they delicious, but they’re also a great alternative to refined grains or as a plant-based option. They are also a source of folate, iron, vitamin C, and zinc, copper, potassium, phosphorus. If you haven’t tried Banza chickpea pasta yet, you’re seriously missing out—it’s a game changer!

pasta

For your meal prep next week, you have to try these lucky pasta! Not only are they super delicious, but they’re also packed with fiber and protein—making them the perfect, satisfying meal to brighten up your day. Trust me, these bowls are about to become your new go-to for meal prep!

Your Lucky Charm – Tucson Wellness MD

At Tucson Wellness MD, we’re dedicated to supporting you on your journey to health and wellness. With personalized care and expert guidance, we empower you to take charge of your well-being. Whether you’re looking for nutritional advice, wellness strategies, or a holistic approach to better health, we’re here to walk with you every step of the way. Let’s work together to help you achieve lasting vitality and feel your best—your wellness journey starts here!

Don’t forget to check out the link below to download the recipe card!

STAY HEALTHY – STAY CONNECTED

Chia Seed Pudding: 5 Reasons You Must Try

Written by Monique Gutierrez on . Posted in General, Nutrition, Recipes.

Looking for a quick and easy way to add a little love to your routine? You’ve got to try chia seed pudding! It’s the perfect breakfast treat to make your mornings feel extra special—kind of like a sweet, little love note to yourself. I’ve been having so much fun prepping four Mason jars in less than 10 minutes, and they last me all week long! It’s a simple, yet delicious way to show yourself some love this Valentine’s season (and beyond!). Trust me, your taste buds will be smitten!

Here are 5 reasons you’ll fall in love with chia seed pudding:

#1: Fiber Content

This recipe uses The Simple Truth Organic Black Chia Seeds, which are loaded with 10 grams of fiber! Fiber helps stabilize blood sugar levels, supports the reversal of insulin resistance, and can even help with weight management. Plus, when you toss in some fresh fruit like berries, you’re adding even more fiber and a delicious burst of flavor! It’s a win-win for both your taste buds and your health.

#2: Protein Content

The chia seeds, Greek yogurt, and milk in this recipe are all fantastic sources of protein! Depending on the dairy products you choose, you can even boost the protein content. I’ve made this recipe two weeks in a row, and each time I tried a different brand. The Simple Truth Organic (non-fat tub) brand gave me 14 grams of protein, while the OIKOS Triple Zero (vanilla flavored tub) bumped it up to 17 grams with fewer carbs. Not to mention, the Danzeisen 2% milk I use provides 8 grams of protein per serving, and the chia seeds bring an additional 6 grams to the table! It’s such a simple way to customize the recipe to fit your protein goals!

#3: Fat Content

This recipe is loaded with omega-3s from the chia seeds, which are amazing for supporting a healthy heart and so many other body functions! The Simple Truth Organic Black Chia Seeds pack nearly 6g of omega-3s, plus they have less than 2g of omega-6s, making them a great choice for keeping that perfect balance of healthy fats. It’s a small but powerful way to give your body the nutrients it craves!

#4: Quick and Easy

The simplest, most delicious, and filling snack or breakfast, this recipe won’t take up extra time in your meal prep and will definitely have you craving more! The only “tedious” part is the anticipation while the chia seeds soak up the mixture. Personally, I love letting mine sit overnight so it’s all set and ready to enjoy as a snack or breakfast the next morning—perfectly thick and waiting for me to dive in! It’s the best way to start the day with minimal effort!

#5: Customizable

This recipe is super versatile, so feel free to get creative and make it your own! You can add fresh fruit before enjoying or even mix in some cocoa powder for a chocolatey twist. I usually stick with fresh fruits, but flavored yogurt is another fun option to switch things up—just keep an eye on the added sugar in those. Want it thicker? Simply use less milk. Prefer a thinner consistency? Add a little more milk. The beauty of this recipe is that you really can’t go wrong, so have fun experimenting and making it your perfect breakfast!

More About Each Ingredient Used

Benefits of Greek Yogurt

Greek yogurt is seriously a little nutrient-packed treasure! It’s full of protein, calcium, magnesium, vitamin B-12, and even some healthy fats like linoleic acid. Plus, it’s got live active cultures (probiotics!) that help keep your gut happy. The cool thing is, the fermentation process it goes through actually makes it easier for your body to absorb all these awesome nutrients. For the healthiest option, go for plain or lightly flavored yogurt—it’s lower in sugar and still just as tasty. It’s a simple, everyday snack that’s pretty much a win for your body!

Greek yogurt

Benefits of Chia Seeds

Chia seeds may be small, but they’re a mighty superfood that have been around for centuries! Available as whole seeds, these tiny seeds are loaded with fiber, protein, and omega-3s, making them perfect for supporting gut health, reducing inflammation, and balancing cholesterol. On top of that, they’re packed with essential micronutrients like calcium, magnesium, iron, zinc, niacin, and vitamin E—helping boost your immune system, support healthy skin, and even assist with wound healing. These little seeds really do it all when it comes to supporting your overall wellness!

chia seed

Benefits of Milk

Milk and all its alternatives are not only delicious but packed with nutrition! Cow’s milk, in particular, is a solid source of protein and healthy fats, plus a bunch of essential micronutrients. It’s loaded with vitamins A and E (thanks to carotenoids), along with key minerals like calcium, phosphorus, potassium, magnesium, iron, selenium, and zinc. You’re giving your body a great mix of nutrients to keep you fueled and healthy!

milk

For your meal prep next week, be sure to give these chia seed pudding bowls a try! Not only are they absolutely delicious, but they’re also packed with fiber and protein, making them the perfect, satisfying start to your day. Trust me, these bowls are about to become your new meal prep favorite!

Your Partner in Health – Personalized Nutritional Support at Tucson Wellness MD

At Tucson Wellness MD, we’re here to guide and support you on your path to health and wellness. With personalized care and expert advice, we empower you to take the necessary steps towards feeling your best. Whether you’re seeking nutritional guidance, wellness strategies, or a holistic approach to overall well-being, we’re committed to being by your side every step of the way. Let us help you achieve lasting health and vitality—together, we’ll make your wellness journey a success!

Don’t forget to check out the link below to download the recipe card!

STAY HEALTHY – STAY CONNECTED

Pumpkin Energy Balls: 5 Reasons You Will Love Them

Written by Monique Gutierrez on . Posted in Recipes.

We know the importance of gut health and how the right nutrients can support a balanced microbiome. Our dietary choices directly impact the composition of our gut bacteria. But what if you could indulge in a snack that’s both delicious and packed with gut-friendly benefits? These pumpkin energy balls are quick and easy to make, plus they’re loaded with essential nutrients like fiber, Omega-3s, and more—making them the perfect snack for any day!

If the name hasn’t sold you yet, these 5 reasons will have you ready to make a batch!

Reason 1: Fiber Content

This recipe uses rolled oats, pumpkin, and chia seeds which are high in fiber. Fiber helps stabilize blood sugar levels, supports the reversal of insulin resistance, and can aid in weight management.

Reason 2: Protein Content

The chia seeds and peanut butter in this recipe are awesome sources of protein!

Reason 3: Fat Content

This recipe is packed with omega-3s from the seeds, which are great for gut health.

Reason 4: Quick and Easy

Energy balls make snack prepping a breeze—just mix, roll, and you’re done! They’re quick to make, super customizable, and perfect for a grab-and-go boost throughout the week.

Reason 5: Customizable

This recipe is super versatile—feel free to customize it to your liking! Add coconut flakes, dip them in yogurt, add dried fruit or nuts and seeds, or even coat them in dark chocolate. Get creative and make it your own!

More About Each Ingredient Used

Benefits of Pumpkin

Who else is a fan of pumpkin season? Whether it’s in soups, pies, lattes, or just as fall décor, pumpkin has been a cozy favorite for years. But it’s not just delicious—it’s also packed with nutrients! Pumpkin and its seeds, flesh, and peel are full of antioxidants, fiber, and healthy fats. They support heart health, fight inflammation, and offer cancer-fighting properties. Plus, pumpkin is loaded with essential minerals like magnesium, iron, and zinc, as well as vitamins A, C, and E. So, not only can you enjoy this fall fruit, but you can also reap its many health benefits!

pumpkin

Benefits of Chia Seeds

These ancient seeds, available whole, ground, or as oil, are small but powerful superfoods that have been used for centuries. Chia and Flax seeds are packed with fiber, protein, and omega-3s, they support gut health, reduce inflammation, and help balance cholesterol. Rich in micronutrients like calcium, magnesium, iron, zinc, niacin, and vitamin E, they also promote immune function, support skin health, and aid in wound healing. A true multitasker for your overall wellness!

Benefits of the Spices

Ground ginger is a natural powerhouse for digestion. It boosts digestive enzymes to help break down food, easing bloating and indigestion. Ginger also calms nausea, whether from motion sickness or an upset stomach, and reduces inflammation in the gut, providing relief from conditions like IBS. Plus, it supports heart health by lowering cholesterol. This root is a simple, effective way to improve digestion, soothe discomfort, and support both gut and heart health.

Ground nutmeg, commonly used as a spice or oil in various cuisines, offers promising health benefits. When consumed in moderate amounts, it acts as a prebiotic, supporting a healthy gut microbiome. Additionally, nutmeg helps prevent fat buildup in the liver, promoting better liver function. Rich in antioxidants like vitamins A, C, and E, it also provides essential minerals such as sodium, potassium, iron, zinc, manganese, copper, and phosphorus, all contributing to overall health. treat inflammatory disorders, joint, muscular discomfort, and liver illness

Ground cloves, made from dried flower buds, offer a variety of health benefits beyond their culinary uses as a food preservative. Rich in antioxidants, particularly eugenol, they help combat oxidative stress and inflammation, supporting overall health and potentially easing conditions like arthritis. Cloves promote digestive health by stimulating enzymes, reducing bloating, and relieving nausea. They also have natural analgesic properties, making them effective for pain relief, especially toothaches. With strong antibacterial and antifungal effects, cloves support immune function and help fight infections.

Make sure to check out my previous recipe to learn all about the benefits of rolled oats and cinnamon, both key ingredients in this one!

Your Partner in Health – Personalized Nutritional Support at Tucson Wellness MD

Tucson Wellness MD is here to support you on your health and wellness journey. With expert nutritional guidance and personalized care, we help you take the steps necessary to achieve your goals and feel your best. Whether you’re looking for nutritional advice, wellness strategies, or a holistic approach to health, we’re dedicated to empowering you every step of the way. Let us be your partner in achieving lasting well-being!

Download the Recipe Card
Follow Me on IG
Email Me

Apple Cinnamon Overnight Oats

Written by Monique Gutierrez on . Posted in Recipes.

Packed with fiber and low in calories, this easy and delicious breakfast recipe is both nutritious and satisfying

Benefits of Apples

Apples are known as superfoods since they are highly nutritious and offer several health benefits. They are rich in fiber, especially pectin, which aids digestion, regulates blood sugar, and supports weight management. Low in calories and packed with Vitamin C, potassium, and antioxidants like quercetin, apples enhance immune function, heart health, and fight inflammation. Their high water content helps with hydration, and the fiber promotes healthy gut bacteria.

Benefits of Cinnamon

Cinnamon, a spice,  provides several health benefits due to its rich antioxidant content, which helps combat oxidative stress and inflammation. It may assist in regulating blood sugar levels and improving insulin sensitivity, making it useful for managing diabetes. Additionally, cinnamon has antimicrobial properties that can fight bacteria and fungi, and it supports heart health by potentially reducing cholesterol levels and enhancing circulation.

Click here to download this recipe card!