Healthy Eating with Tracey!

Herb-Crusted Halibut with Parmesan Butter

Ingredients:
- 4 halibut fillets (6 oz each)
- 1 cup panko breadcrumbs
- 1/4 cup grated Parmesan cheese
- 3 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 1 tablespoon fresh thyme, chopped
- 2 cloves garlic, minced
- 3 tablespoons butter, melted
- 1 tablespoon olive oil
- 1 teaspoon lemon zest
- Salt and pepper to taste
- For the Parmesan Butter: 4 tablespoons butter softened, 2 tablespoons grated Parmesan cheese, 1 clove garlic minced, 1 teaspoon fresh lemon juice, fresh parsley chopped
- Lemon wedges for serving

Instructions:
1. Preheat oven to 425°F and line a baking sheet with parchment paper.
2. Prepare the parmesan butter by combining softened butter, grated Parmesan cheese, minced garlic, lemon juice, and fresh parsley in a small bowl. Set aside.
3. Place halibut fillets on the prepared baking sheet and season lightly with salt and pepper.
4. In a small bowl, combine panko breadcrumbs, grated Parmesan cheese, fresh parsley, fresh dill, fresh thyme, minced garlic, melted butter, olive oil, lemon zest, salt, and pepper.
5. Divide the herb breadcrumb mixture evenly among the halibut fillets, pressing gently onto the top of each.
6. Bake for 12-14 minutes until the herb crust is golden brown and the halibut flakes easily with a fork.
7. Remove from oven and let rest for 2 minutes.
8. Top each halibut fillet with a dollop of parmesan butter and serve immediately with lemon wedges.

Frozen Honey Vanilla Yogurt Blueberries
Ingredients:
2 cups blueberries
1 cup Greek yogurt (plain)
1 to 2 scoops isalean or isopro vanilla
1–2 tbsp honey (to taste)
½ tsp vanilla extract

Instructions:
Wash & dry blueberries completely (very important so yogurt sticks well).

In a bowl mix:
Greek yogurt
Protein powder
honey
vanilla extract

Freeze and portion

Grilled Chicken Protein Salad Box

This is that perfect grab-and-go salad: juicy grilled chicken, creamy boiled eggs, crunchy cucumbers, cherry tomatoes, crisp lettuce, golden croutons, and cheese cubes. Simple, filling, and straight-up elite for lunch prep.

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬

For the Chicken

1 boneless skinless chicken breast

1 tbsp olive oil

Salt & black pepper

½ tsp paprika

½ tsp garlic powder

For the Salad Base

2 cups romaine lettuce or mixed greens

½ cucumber, sliced

6–8 cherry tomatoes

¼ red onion, sliced

Protein & Crunch

2 hard-boiled eggs, halved

¼ cup croutons

¼ cup white cheese cubes (mozzarella or mild cheddar)

Optional Dressing

Olive oil + lemon juice

Or light Caesar / vinaigrette

𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬

Cook the Chicken

Season chicken with olive oil, salt, pepper, paprika, and garlic powder.

Grill or pan-sear over medium heat for 5–6 minutes per side until golden and juicy. Rest, then slice into chunks.

Boil the Eggs

Boil eggs for 8–9 minutes. Cool, peel, and slice in halves.

Build the Salad

In a container or bowl, layer lettuce first. Add cucumber slices, cherry tomatoes, and red onion.

Top It Off

Add grilled chicken pieces, egg halves, cheese cubes, and croutons.

Finish & Serve

Lightly season with black pepper and drizzle dressing just before eating.

Prep Time: 15 mins

Cooking Time: 15 mins

Total Time: 30 mins

Kcal: ~480 kcal per serving

Servings: 1

Chicken Jalapeño Popper Chili Recipe

Ingredients:
1 lb boneless, skinless chicken breasts or thighs, diced
4 slices bacon, chopped
1 medium onion, diced
3-4 fresh jalapeños, diced (seeds removed for less heat, if desired)
3 cloves garlic, minced
1 (15 oz) can diced tomatoes
1 (4 oz) can diced green chilies
1 (15 oz) can white beans, drained and rinsed
1 (15 oz) can corn, drained
4 cups chicken broth
1 (8 oz) package cream cheese, softened and cubed
1 cup shredded cheddar or Monterey Jack cheese
Salt and pepper, to taste
1/2 tsp smoked paprika (optional)
Fresh cilantro or green onions, for garnish (optional)

Instructions:
Cook the Bacon:
In a large pot or Dutch oven over medium heat, cook the chopped bacon until crispy. Remove bacon with a slotted spoon and set aside, leaving the bacon grease in the pot.
Sauté the Vegetables:
Add the diced onion and jalapeños to the pot. Sauté for about 5 minutes until softened. Add garlic and cook for 1 more minute.
Cook the Chicken:
Add the diced chicken, seasoning with salt, pepper, and smoked paprika (if using). Cook until browned on all sides, about 5 minutes.
Add the Base Ingredients:
Stir in diced tomatoes, green chilies, beans, corn, and chicken broth. Bring to a simmer, reduce heat, and cook 15-20 minutes until chicken is fully cooked and flavors are blended.
Make It Creamy:
Add cream cheese cubes and stir until melted. Stir in half of the shredded cheese until melted.
Serve:
Ladle into bowls and top with remaining shredded cheese, crispy bacon, and optional garnishes.

Hot Honey Feta Chicken

Spicy-Sweet Baked Chicken with Crumbled Feta Drizzle

Ingredients:

4 boneless, skinless chicken breasts
1/2 cup hot honey (store-bought or homemade using honey + chili flakes)
2 tablespoons olive oil
2 garlic cloves, minced
1 teaspoon smoked paprika
1/2 teaspoon onion powder
Salt and black pepper, to taste
1/2 teaspoon crushed red pepper flakes (optional, for more heat)
1/2 cup crumbled feta cheese
1 tablespoon fresh parsley, chopped (optional garnish)
Lemon wedges, for serving

Directions:
Preheat oven to 400°F (200°C). Lightly grease a baking dish.
In a small bowl, mix hot honey, olive oil, minced garlic, smoked paprika, onion powder, salt, pepper, and red pepper flakes.
Place chicken breasts in the baking dish and pour the honey mixture over them, coating evenly.
Bake uncovered for 25-30 minutes, or until the internal temperature of the chicken reaches 165°F (74°C).
In the final 5 minutes of baking, sprinkle crumbled feta over the top of the chicken and return to oven until melted and slightly golden.
Remove from oven, let rest for 5 minutes. Garnish with parsley and serve with lemon wedges for a zesty finish.
Prep Time: 10 minutes | Cooking Time: 30 minutes | Total Time: 40 minutes
Kcal: 390 kcal | Servings: 4 servings

🧁 Not-So-Sweet Cheesecake with Balsamic Tomato Glaze 🍷

A buttery walnut-Parmesan crust meets whipped goat cheese and a glossy tomato jam finish.

As if Italy met New York brunch culture and got dressed for a dinner party.

Ingredients
For the Savory Crust:

100 g walnuts, toasted and finely chopped 🥜

50 g grated Parmesan 🧀

60 g unsalted butter, melted

Pinch of salt

For the Cheesecake Filling:

200 g goat cheese (soft, fresh)

250 g ricotta cheese

2 large eggs 🥚

2 tbsp crème fraîche or sour cream

Zest of 1 lemon 🍋

Salt and freshly ground black pepper

For the Tomato-Balsamic Jam:

300 g cherry tomatoes, halved 🍅

2 tbsp olive oil

1 tbsp brown sugar

2 tbsp balsamic vinegar

Salt & pepper to taste

Fresh thyme (optional)

Optional Garnish:

Microgreens

Cracked black pepper

Extra drizzle of balsamic reduction

Instructions
Before baking begins:
Imagine cutting into a cheesecake, but instead of sweetness, you taste creamy goat cheese, nutty crunch, and an explosion of tangy-sweet tomato glaze.

Make the Crust
Preheat oven to 160°C (320°F).
In a bowl, mix toasted chopped walnuts, Parmesan, melted butter, and a pinch of salt. Press mixture firmly into the base of greased muffin tins or small springform pans. Bake for 8–10 minutes until golden and set. Let cool.

Prepare the Filling
In a food processor, blend goat cheese, ricotta, crème fraîche, lemon zest, eggs, salt, and pepper until completely smooth and fluffy. Spoon mixture over the cooled crusts and tap to smooth tops.

Bake the Cheesecakes
Place cheesecakes in a water bath (bain-marie) and bake for 25–30 minutes until just set with a slight wobble. Cool completely, then refrigerate for at least 2 hours (overnight for best texture).

Make the Tomato-Balsamic Jam
Toss halved cherry tomatoes with olive oil, sugar, salt, pepper, and thyme. Roast at 160°C (320°F) for 45 minutes until blistered and caramelized. Transfer to a saucepan, add balsamic vinegar, and simmer 5–10 minutes until thick and jammy. Let cool.

Assemble and Serve
Carefully unmold the cheesecakes. Spoon a generous dollop of tomato-balsamic jam over each one. Garnish with microgreens or cracked pepper. Serve slightly chilled or at room temperature.

Recipe Details
Prep Time: 30 minutes
Cook Time: 45 minutes + chilling
Servings: 6 mini cheesecakes
Difficulty: Intermediate

Why You’ll Love It
This recipe flips expectations: it’s elegant, luxurious, and utterly unique.

The roasted tomato jam adds a next-level umami twist that keeps guests guessing—and raving.

Serve this once, and you'll never be asked to bring wine again 🍷

Chicken is made better with marinades and is perfect for meal prep, plus it's freezer-friendly.

Recipes👇

Fajita Marinade:

1 – 1.5 lbs. boneless skinless chicken breast
1/4 cup olive oil
2 tablespoons lime juice
1 tablespoon rice vinegar
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/8 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon ground pepper

Lemon Garlic Chicken Marinade:

1 – 1.5 lbs. boneless skinless chicken breast
1/4 cup olive oil
2 garlic cloves minced
3 tablespoons lemon juice
1/2 teaspoon ground mustard
1 tablespoon fresh dill
1/2 tablespoon rice vinegar
2 teaspoons honey or maple syrup
1/4 teaspoon salt

BBQ Chicken Marinade:

1 – 1.5 lbs. boneless skinless chicken breast
1/4 cup olive oil
1/4 cup BBQ sauce
1 teaspoon chili powder
1/2 teaspoon smoked paprika
2 cloves garlic minced
1/2 teaspoon salt
1/4 teaspoon pepper

Honey Mustard Chicken Marinade:

1 – 1.5 lbs. boneless skinless chicken breast
2 tbsp extra virgin olive oil
1 tbsp lemon juice
1 tbsp honey
1 Tbsp dijon mustard
3 garlic cloves - minced
1 tsp salt
½ tsp ground black pepper

Pineapple Chicken Marinade:

1 – 1.5 lbs. boneless skinless chicken breast
1/4 cup pineapple juice
2 Tbsp soy sauce
1 tbsp garlic, minced
1 Tbsp olive oil
1 tsp onion powder
1 tsp ground ginger
1 tsp salt
½ tsp ground black pepper

Directions:
Place the chicken breasts or thighs in a ziplock bag, large bowl or container. In a small bowl or jar, mix together the marinade ingredients. Pour over the chicken and allow to sit for at least 30 minutes, or package in a ziplock bag and store in the freezer up to 3 months.

Cooking Methods:

Oven: transfer the chicken and chicken marinade into an oven-safe baking dish. Bake at 400ºF for around 20-30 minutes or until the internal temperature reaches 160ºF.

Grill: grill chicken at 400ºF over direct heat for around 15 minutes or until the internal temperature reaches 160ºF.

Slow Cooker: Add both chicken breasts to a slow cooker bowl, then add marinade on top. Cover and cook on low for 5-6 hrs or 3-4 hrs on high.

Instant Pot: Add 1 cup of chicken broth into the instant pot insert, place the trivet inside, before adding the chicken fillets on top of the trivet. Cover your Instant Pot and set the valve to the SEALING position. Select the manual setting (or poultry setting), make sure the pressure is set to high and set the timer to 5 mins. Let the steam release naturally for about 8 mins (10 mins for thicker chicken breasts) before quick releasing then opening.

Broil: Preheat oven broiler and set the oven rack about 6 inches from heating grill. Place the chicken breast-side down on a parchment lined baking dish or baking sheet and broil in the preheated oven for 10 minutes, then flip the chicken breast skin-side up. Continue broiling until the chicken is cooked through or reaches 165°F, about 8-10 minutes more. Cooking time will depend on the thickness of the chicken breasts.

Air Fryer: Place the chicken breasts in the air fryer basket and spray and pat both sides with oil. Air fry at 365°F for 10 minutes then flip the chicken and finish cooking for another 8-12 minutes. Internal temperature reaches 165 degrees.

Garden Fresh Vegetable Spring Rolls with Rich & Savory Peanut Dip 🥬🥢✨

Table of Contents
Ingredients:
For the Spring Rolls:
For the Peanut Ginger Sauce:
Directions:
Prepare Fillings:
Make Peanut Ginger Sauce:
Set Up Rolling Station:
Soften Rice Paper:
Assemble:
Roll:
Serve:
Ingredients:

For the Spring Rolls:

12-15 sheets of rice paper (22cm / 8.5 inch diameter)
4 oz (115g) rice vermicelli noodles, cooked
1 large carrot, julienned
1 large cucumber, julienned
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 cup (70g) shredded purple cabbage
1 cup (30g) fresh mint leaves
1 cup (30g) fresh cilantro leaves
Optional: avocado slices, mango strips

For the Peanut Ginger Sauce:

1/2 cup (120g) creamy natural peanut butter
1/4 cup (60ml) warm water
3 tablespoons (45ml) low-sodium soy sauce or tamari
2 tablespoons (30ml) lime juice
1 tablespoon (15ml) maple syrup or agave nectar
1 tablespoon (15ml) rice vinegar
1 teaspoon (5ml) freshly grated ginger
1 small clove garlic, minced
1/2 teaspoon (2.5ml) sriracha (optional)

Directions:
Prepare Fillings:
Cook rice vermicelli as per package directions; rinse with cold water and drain. Julienne carrots, cucumber, bell peppers. Shred cabbage. Have herbs ready.

Make Peanut Ginger Sauce:
In a bowl, whisk together peanut butter, warm water, soy sauce, lime juice, maple syrup, rice vinegar, grated ginger, minced garlic, and sriracha (if using) until smooth. Add a bit more warm water if too thick.

Set Up Rolling Station:
Fill a wide, shallow dish with warm water. Have a clean, damp cutting board or large plate ready.

Soften Rice Paper:
Dip one rice paper sheet into the warm water for 15-20 seconds until soft and pliable.

Assemble:
Lay the rice paper flat. On the lower third, layer a small amount of vermicelli, followed by a colorful mix of carrots, cucumber, bell peppers, purple cabbage, mint, and cilantro. Add avocado or mango if desired.

Roll:
Fold the bottom edge of the rice paper up over the filling. Fold in both sides. Then, roll tightly upwards to form a neat cylinder.

Repeat with remaining ingredients.

Serve:
Arrange spring rolls on a platter with the peanut ginger sauce for dipping. Best served fresh.

Recipe Information:

Preparation Time: 35 minutes | Cooking Time: 5 minutes (noodles) | Total Time: 40 minutes | Calories per Serving: Approx. 160 (per 2 rolls without sauce), Sauce approx. 85 per 2 tbsp | Number of Servings: 6-7

🥙 Roasted Veggie & Hummus Bowl – Colorful, Nourishing, and Totally Satisfying 🌿

This bowl brings the perfect balance of creamy, crunchy, sweet, and savory with every roasted bite.

Ingredients
For the Roasted Veggies

1 zucchini, sliced

2 medium carrots, halved lengthwise

1 cup cherry tomatoes

1 medium beet, peeled and diced

1 yellow bell pepper, diced

1 cup canned chickpeas, drained

2 tbsp olive oil

1 tsp smoked paprika

½ tsp garlic powder

Salt & black pepper, to taste

For the Bowl Base & Topping

1 cup hummus (classic or flavored)

1 tbsp extra virgin olive oil (for drizzling)

1 tbsp fresh parsley or cilantro, chopped

Optional: lemon wedges or za’atar for garnish

Instructions
Prep the Veggies 🥕
Preheat oven to 200°C (400°F). Toss each vegetable group separately with olive oil, paprika, garlic powder, salt, and pepper.

Roast in Batches 🔥
Spread veggies on a parchment-lined baking tray in sections (or use two trays). Roast for 25–30 minutes, flipping halfway, until tender and slightly caramelized.

Warm the Chickpeas 🌾
Roast chickpeas alongside the veggies or warm them in a skillet with a dash of olive oil and seasoning until lightly crisped.

Assemble the Bowl 🥙
Spoon a generous amount of hummus into the center of your bowl and swirl. Arrange roasted vegetables in colorful segments around the hummus.

Drizzle & Finish 🌿
Drizzle with olive oil, sprinkle with chopped herbs, and garnish with optional lemon or za’atar.

Recipe Details
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 2 hearty bowls
Difficulty: Easy

Why You’ll Love It
A Feast for the Eyes – Bold colors and textures make this bowl perfect for pics and plates.

Deeply Satisfying, Fully Plant-Based – Creamy hummus + crisp veggies = complete meal magic.

This is how veggies steal the spotlight 🌟

Spicy Italian Drunken Noodles with a Kick

Ingredients:

8 oz wide rice noodles
1 tablespoon olive oil
1 small onion, thinly sliced
2 cloves garlic, minced
1 red bell pepper, julienned
1 zucchini, julienned
1/2 cup cherry tomatoes, halved
1/4 cup Italian sausage, crumbled
2 tablespoons soy sauce
1 tablespoon balsamic vinegar
1 teaspoon red pepper flakes
1/2 teaspoon dried oregano
1/4 teaspoon black pepper
1/2 cup fresh basil, chopped
Salt to taste

Directions:

Cook rice noodles according to package instructions. Drain and set aside.
Heat olive oil in a large skillet or wok over medium-high heat. Add the onion and garlic, sautéing for 2 minutes until softened.
Add the bell pepper, zucchini, and cherry tomatoes, cooking for another 4-5 minutes, until the vegetables begin to soften.
Stir in the crumbled Italian sausage and cook for another 2-3 minutes, until browned.
Add the cooked rice noodles to the skillet, followed by soy sauce, balsamic vinegar, red pepper flakes, oregano, and black pepper. Toss everything together to coat evenly.
Cook for an additional 2-3 minutes, allowing the flavors to meld together. Taste and adjust seasoning with salt as needed.
Remove from heat, stir in fresh basil, and serve immediately.

Prep Time: 15 minutes | Cooking Time: 10 minutes | Total Time: 25 minutes
Kcal: 350 kcal | Servings: 2 servings