Zen and Spice

I was raised in McKinney, Texas, alongside my younger sister and brother, with my parents. Our family made it a point to have dinner together nearly every evening at the table. Both of my parents took part in preparing meals, and they put in a lot of effort to expose us to different types of cuisine. Each week, we were motivated to sample new dishes.

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A Beginner's Nutrition Guide: Understanding Macronutrients and Diet Balancing

Dec 21, 2023 | zenandspice.com | Emily Weeks

In the realm of nutrition, understanding the significance of macronutrients is akin to deciphering the cornerstone of a healthy, balanced diet. As a beginner, embarking on this journey might seem daunting, but fear not – mastering the art of diet macronutrient balance is within your reach. Macronutrients constitute the fundamental elements of our diet, providing the body with energy and supporting vital bodily functions.
Mastering Solo Dining: Single-Serving Recipes and Easy Meals for One

Dec 21, 2023 | zenandspice.com | Emily Weeks

In a culinary world often tailored for families or groups, the art of cooking for one can be a delightful and rewarding journey. As a dietitian, I understand the importance of nourishing oneself with balanced, satisfying meals. Embracing single-serving recipes not only eliminates leftovers but also offers the opportunity to curate meals that cater specifically to individual tastes and nutritional needs.
Superfoods, Immune System, Nutritionist Recommendations: Enhancing Your Health Naturally

Dec 5, 2023 | zenandspice.com | Emily Weeks

In an era where health and wellness are at the forefront of our minds, the quest for ways to bolster our well-being is an ongoing journey. The desire to fortify our immune system and overall health through natural means is a common pursuit. And guess what? The answer may be right in your kitchen – superfoods! As a seasoned dietitian, I’m here to shed light on the powerful world of superfoods, their impact on the immune system, and my top recommendations to supercharge your health naturally.
Around the Mediterranean in 7 Days: A Week’s Worth of Diet Meal Plans

Aug 3, 2023 | zenandspice.com | Emily Weeks

As someone who cherishes nutrition and the art of cooking, I’m here today to take you on a flavorful journey around the Mediterranean—without leaving your kitchen! We’ll be focusing on a 7-day meal plan packed with easy-to-prepare recipes that embody the heart-healthy, vibrantly fresh flavors the Mediterranean diet is known for. The Mediterranean diet goes beyond the concept of restrictive eating.
Sprouting Smiles: Quick &Healthy Smoothie Recipes for Kids

Aug 2, 2023 | zenandspice.com | Emily Weeks

As a mother and a dietitian, I’m always on the hunt for quick and healthy breakfast ideas. And let me tell you, it can be challenging, especially when trying to satisfy the picky taste buds of little ones! That’s when smoothies come to the rescue—these blended treats are a sneaky way to . Plus, they’re incredibly easy to whip up in no time. Smoothies are not just a fancy drink; they’re a nutritional powerhouse.
Kale-Parmesan Pesto Rigatoni

Jul 11, 2023 | zenandspice.com | Emily Weeks

In this innovative spin on a classic, we’ve swapped out traditional basil for hearty kale, transforming the dish into a nutrient-dense powerhouse. The use of kale, a superfood loaded with vitamins and fiber, makes our pesto not just flavorful but also incredibly healthy. The green goodness of kale pairs fantastically with the robust, nutty Parmesan cheese and provides a vibrant color that’ll make your dish pop visually. The pesto sauce’s complex flavor profile doesn’t end there, though.
Ponzu Pork Tacos with Mandarin Oranges

Jul 11, 2023 | zenandspice.com | Emily Weeks

This dynamic fusion dish blends the savory tastes of Japanese cuisine with the vibrant, fresh flavors of Mexican food. It’s a wonderful culinary crossover perfect for your next Taco Tuesday or whenever you’re in the mood for a tasty, easy-to-make dish. Not only are these tacos bursting with flavor, but they’re also healthier than your standard taco fare. Packed with lean protein from the pork, and bursting with fresh, vibrant mandarin oranges, this recipe is a nutritious yet indulgent treat.
Brussels Sprout Salad with Avocado, Artichokes & Creamy Honey-Mustard Dressing

Jul 11, 2023 | zenandspice.com | Emily Weeks

Brussels Sprout Salad with Avocado, Artichokes & Creamy Honey-Mustard Dressing is a refreshing fusion of unique flavors and intriguing textures that stands out among traditional salad offerings. This recipe breaks the monotony of typical greens-based salads, introducing the vivid, varied tastes and textures of Brussels sprouts, avocado, and artichokes. Starting with fresh Brussels sprouts, these miniature cabbages are a powerful base for this salad.
Cheesy Chicken, Brussel Sprouts & Mushroom Bake

Jul 5, 2023 | zenandspice.com | Emily Weeks

Cheesy Chicken, Brussels Sprouts & Mushroom Bake is a heartwarming dish that is perfect for family dinners or social gatherings. This delightful bake combines the nutty crunch of fresh Brussels sprouts, succulent bites of chicken, and earthy cremini mushrooms to create a symphony of flavors and textures that will make your taste buds dance. The main ingredients are of course, fresh Brussels sprouts, tender chicken breast, and baby bella (cremini) mushrooms.
Curried Chickpea Stew with Roasted Vegetables

Jul 4, 2023 | zenandspice.com | Emily Weeks

This nourishing stew is infused with aromatic curry spices, creating a warm and flavorful dish that is both satisfying and nutritious. To prepare this delightful stew, start by roasting the sweet potatoes, bell peppers, and cauliflower. Cut the sweet potatoes into bite-sized cubes, slice the bell peppers into strips, and break the cauliflower into florets.