Welcome!
Hi, I'm Tori! Welcome to Healthy Plate Happy Family!
I am a fun-loving, healthy-eating, wife, mom, holistic
nutrition student, aspiring yogi, SUP-enthusiast, living
and loving life on the beautiful coast of West Michigan.
Here you'll find all of the whole foods, clean-eating recipes
that I am cooking up to keep my family happy and healthy!
Thanks for stopping by!
What a day! Super busy morning and a dead phone battery meant no What I Ate Wednesday pics 
Luckily, there was a little time this afternoon for this…..
Seriously gorgeous Fall day! I couldn’t pass it up!
With Michigan weather, any day could be our last day out on the water, so we had to take advantage of it.
Luckily, I didn’t have to worry about dinner since it was already prepped. I threw a jar of my mom’s canned summer tomatoes into the Crockpot with a few fresh veggies and dried herbs and made my first homemade marinara sauce. Have you ever tried this? I had no idea it was so easy! And it made the house smell amazing! It was kind of an experiment so I don’t have an exact recipe yet.
I do have an awesome recipe for the meatballs that went with it though!
I actually made these on Sunday. I used the spinach feta turkey mixture to make a burger and just rolled the rest into meatballs and baked them. They are easy and come together really fast. And they are out of this world good! I served the meatballs and marinara over a bed of spaghetti squash that was roasted earlier in the day.
Spinach Feta Turkey Meatballs (or burger)
Ingredients
1 lb of lean ground turkey (see if you have the option of some local ground turkey or organic since the regular grocery store stuff contains extra flavoring additives)
Spinach (a big handful or two of fresh or you can use about 1/2 a bag of frozen spinach, defrosted, water squeezed out)
1/2 cup crumbled feta
1 egg, beaten
Salt and Pepper
Directions
If making meatballs, preheat your oven to 350 degrees. Heat a skillet to medium heat. Chop spinach finely if using fresh. Mix all ingredients together in a bowl and season with freshly ground salt and pepper. Form into patties or meatballs. To make burgers, cook patties over medium heat for about 6 minutes on each side. For meatballs, sear in the skillet to brown the meatballs and transfer to a baking sheet. Bake for 20 minutes.
What is going on with this cool weather?!? Summer can come back anytime now!!!
Well, I guess its a good excuse to make some soup. This actually works quite well as a summer soup since cauliflower is in season and it comes together so quickly that you’ll hardly have your stove on for more than 10 or 15 minutes tops!
Jake has really been into cauliflower lately so I had picked up this reduced-price cauliflower at the grocery store last week. And, well, who can pass up produce for 50 cents!?! It was a double score because lemons were on clearance too!
With these two ingredients, I knew I had to make this recipe that I had seen over at Kristens Raw. As a side note, I love that she is including more high quality cooked ingredients into her recipes now! This soup is seriously so easy that it can hardly even be considered a recipe!!!!
Lemon Butter Cauliflower Soup
Inspired by and adapted from here
Ingredients
2 heads of cauliflower, cut into florets and washed
2 T grass-fed butter*
Lemon, juice and zest
Sea salt and freshly ground black pepper
*See notes below for nutritional information on grass-fed butter. I highly recommend Kerrygold grass-fed Irish butter, which is easily found at Trader Joes and other grocery stores for less than $3.
Directions
Add water to a large soup pot (or Dutch oven) until it is 2-3 inches high. Bring water to a boil.
Add cauliflower florets to boiling water (water does not need to cover all of the cauliflower). Cover with a lid and steam for about 10 minutes or so, until it is tender enough to easily be pierced by a fork.
While cauliflower is cooking, zest the lemon and set aside. Then slice lemon in half and squeeze juice into a small bowl removing any seeds.
Scoop half of the cooked cauliflower into a blender and add 1 T of the butter and 2tsp of the lemon juice. Blend until smooth, adding some of the water from the pot as necessary to thin the soup.
Add remaining cauliflower, 1 T of butter, and 2 tsp of lemon juice and blend until smooth.
The entire amount fit nicely into my standard blender, but you can blend the soup in batches if necessary.
Season soup with about 1/2 tsp of sea salt and freshly ground pepper. Top individual bowls with additional pepper and lemon zest to serve.
Of course it always helps when you enjoy your soup outside with a beautiful view like this!
Beautiful view from the deck of our cottage!
The Happy Family loves this Healthy Plate because:
Antioxidants – cauliflower contains a ton of vitamin C and manganese, as well as carotenoids. These little florets pack a punch in fighting free-radicals!
Vitamin K and Omega-3 Fatty Acids – both of these help to reduce inflammation in the body. Cauliflower contains omega-3 fatty acids, the same healthy fats found in salmon and flax seeds, but with the added bonus of practically no calories!
Fiber – Each serving of cauliflower contains 3 grams of fiber, helping to cleanse the digestive tract.
Loads of B Vitamins – Cauliflower contains an array of B vitamins: 1, 2, 3, 5, 6, and 9 to be exact. That includes folic acid, so if you are pregnant or planning to become pregnant, be sure to add this vegetable to your weekly consumption.
Grass-fed butter – this deeply colored, vitamin-rich version of butter is a source of healthy saturated fats and is naturally high in Conjugated Linolenic Acids (CLA), which has been linked to heart health and better body fat composition. Grass-fed butter is also high in Vitamin K2 which appears to reduce, prevent, or even counteract arterial plaque, and it helps the body use calcium correctly and effectively.
Lemon zest – Lemon peels consists of components known as salvestrol Q40 and limonene, which are known to fight against cancerous cells in the body. Also, the flavonoids present in the peel are effective in curbing the division of cancerous cells.
We have been making this Avocado Chicken Salad a lot this summer. I have even served it while entertaining, and everyone seems to really like it!
Clean Eating Chicken Salad made with avocado and Greek yogurt instead of mayo!
This is hardly a recipe – use what you have on hand and tweak it to your liking!! Mine tastes a little different every time! It’s also a great way to use up any leftover grilled, roasted, or rotisserie chicken.
avocado, Greek yogurt, red grapes, diced celery, and chopped walnuts
Clean-Eating Avocado Chicken Salad Wraps
Ingredients
About 2 chicken breasts, grilled, cooled, and chopped or shredded
1 small or 1/2 large avocado
1-2 T plain Greek yogurt
Salt, pepper, and dried tarragon (optional)
1/2 cup chopped red grapes
1/4 cup chopped walnuts
1/4 cup celery, diced small
1/4 cup red onion, diced small
Ezekiel sprouted grain, lettuce leaves, or whole wheat pita for serving
Directions
If you don’t have leftover chicken to start with, you’ll need to season 2 small chicken breasts with salt, pepper and garlic powder and bake or grill until done. Cool and chop or shred the chicken.
In a medium bowl, mash up 1 small or 1/2 of a large avocado. Add in 1-2 Tablespoons of plain Greek yogurt and mix well. Season with sea salt, fresh ground pepper and a sprinkle of dried tarragon if you have it.
Add in chopped grapes, celery, walnuts, and red onion.
Mix in chopped chicken and combine all ingredients. Taste and adjust ingredients as necessary.
Serve in lettuce wraps, in whole wheat pita pockets, or open face on toasted Ezekiel sprouted grain bread. Enjoy with a side of fresh fruit for a great summer lunch!!!!!
Summer Lunch! Avocado Chicken Salad served in lettuce wraps.
The Happy Family loves this Healthy Plate because:
avocado – full of heart-healthy fats that are anti-inflammatory and help the body to absorb fat-soluble nutrients. Avocados are high in potassium which helps reduce blood pressure, folate for healthy fetal development, and lutein for eye health.
red grapes – contain flavanoids which can help slow the build up of plaque build up in the arteries leading to heart disease. Red grapes are also full of antioxidants that prevent damage to your body from harmful free radicals. The skins of red grapes contain resveratrol, which helps to lower your blood cholesterol level.
walnuts – packed with Omega-3 fatty acids which are beneficial for reducing depression, ADHD, cancer and Alzheimers, and can also counter inflammatory diseases such as rheumatoid arthritis and Crohns disease. Walnuts also contain antioxidants for heart health and reducing the risk of certain cancers.
I can’t believe summer is half over!! We have been busy doing all of the kids’ favorite summer things – bike rides, going to the beach, letterboxing, playing with cousins, picking blueberries, trips to the cottage, paddleboarding, sleepovers, and going to fun day camps. So much more still to pack into these next few weeks!!
I started off this morning with one of the most awesome smoothies I have made in a long time.
About 2 cups of spinach, 1/2 cup frozen papaya chunks, 1/2 of a mango, 1 teaspoon of coconut oil, and a squeeze of lime. YUM! If you are attempting your first green smoothie, try this one for sure!!
Be sure to blend the greens with about a cup of water first to get them fully blended. Then, add in the fresh and frozen fruit and blend again, adding enough water to get to your desired consistency.
For lunch, I had some leftover southwestern quinoa salad that I took to a family get together over the weekend. It was just a little variation from the recipe I’ve posted on here before. It was cooked and cooled quinoa mixed with black beans, fresh corn from the cob, red onion, yellow pepper, tomato, avocado, and fresh cilantro tossed in a simple vinaigrette of fresh squeezed lime juice, olive oil, sea salt, ground cumin and chili powder. I also had a little extra tomato and avocado on the side.
After lunch, the kids and I biked a couple miles down to one of our favorite parks.
We hiked up the 104 steps to see this view. The waves in Lake Michigan were crazy today!
We were all starving when we got back two hours later so we snacked on the Blueberry Lemon Oatmeal Squares from yesterday. We may have each had two of them! Hiking and biking makes us hungry!!!
For dinner, Jake requested the Lasagna Roll Ups that he made in his Gourmet Cooking Camp a couple weeks ago. They were so quick and easy and the kids gobbled them up! New family favorite here!!!!
Lasagna Roll Ups
Ingredients
9 whole wheat lasagna noodles
1 lb organic, grass fed ground sirloin (optional)
1 box frozen chopped spinach, defrosted and excess water squeezed out
1 container part skim ricotta cheese
1 jar pasta sauce (we like the Newmans Own fire roasted tomato)
1-2 cups shredded mozzarella
Seasonings such as garlic powder, dried basil, oregano, and sea salt
Shredded Parmesan
Directions
Preheat oven to 350 degrees.
Cook noodles in boiling water according to package directions.
Cook ground beef and drain off any excess fat.
Mix together ricotta, drained spinach, cooked ground beef (if using), and season with a little sea salt and Italian seasonings.
Spoon half of the sauce into the bottom of 18 muffin tin wells.
Lay out cooked noodles on a large cutting board and blot dry.
Spread mixture onto noodles. Sprinkle with a little mozzarella.
Roll noodles up and slice in half. Place halves into muffin tin.
Top with more sauce and shredded mozzarella. Sprinkle with some shredded Parmesan cheese and bake for 25 minutes.
We served this with a green salad loaded with veggies topped with a simple homemade vinaigrette and the kids ate every last bite!!
Tomato soup and grilled cheese. No doubt, one of the most simple comforting meals around, especially this time of year.
I love this as a quick weeknight dinner or to make ahead for lunches throughout the week. And it was through trial and error that I realized how much my kids love this soup. I had made a basic tomato vegetable soup for dinner one night. The kids were just picking at it when Hailey informed me that she would like it better if it was “smooth” tomato soup. So, a quick zip with the immersion blender and I had a new family favorite on our hands. I had made basic tomato soup before, but now I realized I could hide a few extra veggies in there and still pass it off as tomato soup! Genius!! Oh wait, Jessica Seinfeld already did that 
Oh well……
The ingredients are fairly simple and the extra veggies can vary by what you have on hand or what is in season. My biggest issue that I struggle with is the canned tomatoes. By now, I’m sure most everyone has heard news stories of BPA (or bisphenol A). It is a chemical that is used to harden plastic. It is found in everything from plastic water bottles and storage containers to cash register receipts and medical devices. Unfortunately, it is also present in canned goods. And it is actually more dangerous in canned tomatoes over other canned goods as the high acidity in tomatoes requires an even higher amount of the chemical in the cans, and therefore even more BPA is leached into the food.
BPA had been considered safe by the U.S. Food and Drug Administration until 2010 when the agency altered its position and expressed “some concern” about the potential effects on the brain, behavior, and prostate glands in fetuses, infants, and young children. Studies have linked BPA exposure to hormonal disruptions, brain and behavior problems, cancer, heart problems, and other diseases. And unfortunately, the effects are most pronounced in infants and young children as their developing bodies are less efficient at eliminating the substance.
The good news is that consumer awareness and demand are convincing manufacturers to begin phasing it out of many plastic products. Some states have banned the sale of certain products such as bottles and sippy cups made with BPA. It is possible to reduce exposure to BPA by using BPA-free products, using non-plastic containers for food, and using less canned foods when possible.
Which leads me to the tomatoes. The most readily available option that I have found that does not contain BPA is Pomi Chopped Tomatoes, which come in a tetra pak (box). Of course, these are a bit more expensive than traditional canned tomatoes. I try to stock up on them when they go on sale and definitely freeze any portion that I do not use. When debating whether or not to go with a more natural/organic/expensive product, I usually weigh in the amount of the item we consume, and particularly how much my children consume. Given that we use canned tomatoes so often in soups, casseroles, etc, I try to opt for the Pomi boxed tomatoes the majority of the time or as often as my grocery budget allows. Other options would be using your own canned tomatoes (something I’d eventually like to try!) or simply boiling whole roma tomatoes for a minute or two, and peeling them once cooled.
Lets make some soup!
Chop all veggies into uniform pieces.
Heat a large pot (preferrably NOT a non-stick) over medium heat. Add the olive oil and veggies and saute approximately 5-7 minutes until soft.
Add in tomatoes, broth and seasonings. Bring to a low boil and reduce heat. Simmer for 15 minutes.
Remove the bay leaf. Blend with an immersion blender (or in batches in a traditional blender) until smooth.
The most recent time I made this soup, we happen to have a small amount of organic creamer left from the holidays (not something I normally have on hand). While I think this soup is really good without it, just a small amount makes it great (a bit more like a tomato bisque but much healthier)!
And since one of my New Year’s resolutions is to focus on improving the foods that my kids are eating, I’ve made a double batch of this soup to freeze in small glass jars. I can defrost it in the refrigerator overnight, and then heat it up in the morning and pack it in a Thermos in the lunchbox. Along with some whole grain crackers and string cheese or a whole wheat quesadilla and some fruit, this has become one of my kids favorite cold-weather school lunches!
Tomato Soup with a Twist
1 26 oz. box Pomi chopped tomatoes
1 32 oz. box organic vegetable broth (or other non-msg containing broth)
1 T. oil (extra virgin olive oil or grapeseed oil)
1 medium onion
2 small zucchini
1 bell pepper (red, yellow, or orange)
2 cloves garlic, minced
1 bay leaf
1/2 tsp. Italian seasoning blend
1/2 tsp. dried rosemary
1/2 tsp. kosher salt
1/4 cup organic dairy creamer (half and half)
Directions
Chop all vegetables into medium-size pieces. Heat oil over medium heat. Saute vegetables over medium heat 5-7 minutes, adding in garlic during last few minutes so that it does not burn. Add broth, chopped tomatoes, and seasonings and simmer for 15 minutes. Remove bay leaf and blend with an immersion blender or in a traditional blender in 2 batches. Taste for additional salt and pepper if desired. Blend in optional creamer if using.
