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Healthy meals to help kick start 2019

Healthy meals to help kick start 2019

The most popular New Year's resolutions are to eat healthier and exercise more.

To help you kick start your 2019, KHQA's Hailey Vetterlein shares tips from a local food blogger.

Becky Bobier says to add herbs and spices to your meals to add some flavor.

She also recommends eating lots of fruits and vegetables, and try your best to stay away from sugar.

"Healthy doesn't have to be boring. If you know how to cook things and add a little spice and fresh herbs it's always going to taste amazing and you can stay in your healthy lane," said Becky Bobier.

Becky made four meals on KHQA This Morning.

You can find those recipes below.

Becky also posts new recipes and cooking videos to her Facebook page weekly.

She also sells cookbooks with her recipes.

Loaded Muffin Tin Omelets


  • 9 eggs
  • Salt and pepper to taste
  • 3 Bacon strips, fried and crumbled
  • 1 cup chopped fresh spinach, chopped
  • 12 cherry tomatoes, halved
  • 3 Tablespoons diced red onion
  • 3 Tablespoons diced green pepper
  • 1/2 cup shredded cheddar cheese

Preheat oven to 350.

Spray a 12 cup muffin tin with non stick spray. In a large bowl, beat the eggs with a whisk. Add salt and pepper, stir to combine.

To each muffin cup, evenly divide the bacon, spinach, red onion, bell pepper. Add the egg mixture to each cup, 3/4 full. Top with cheese and and 2 tomato halves. Bake for 20-25 minutes. Let cool for a couple of minutes, then remove from pan. Serve.

Note from Becky: This is a great “make ahead” recipe. After the omelets are cooked, store in a covered container in the fridge. Freezable for up to 2 months. It’s a great grab and go breakfast for those busy mornings!

Avocado Chicken Salad


  • 1 large avocado, mashed
  • Juice of 1 lime
  • 2 teaspoons Dijon mustard or brown mustard
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste

1 cup of chopped roasted chicken, rotisserie is fine Assorted Veggies: chopped purple cabbage, Cucumbers, matchstick carrots, tomato, radishes, celery or veggies of your choice

Add the mashed avocado to a medium size bowl, add the remaining ingredients except the veggies. Mix to combine. On a plate, add a bed of veggies and top with chicken salad. Sprinkle a few more veggies on top. Hit it with some hot sauce if you like to spice things up! Serve.

Note from Becky: you can also fine chop all the veggies and add it to the avocado salad and serve in pita pocket bread or make a sandwich with your desired bread choice!

Spicy Hummus Vegetable Wrap


  • 1 8.8 oz package of Whole Grain Ready Rice ( microwaveable pouch)
  • 1 whole wheat or gluten free tortilla
  • 2 Tablespoons spicy hummus
  • 1 cup fresh spinach
  • 1/2 cup black beans, drained and rinsed
  • 1/2 cup thin sliced carrot
  • 1/4 cup thin sliced green pepper
  • 1/4 cup thin sliced cucumber
  • 1/4 cup sliced avocado

Warm up a scant 1/4 cup portion of the brown rice. It doesn’t have to be hot, just warmed a little. Warm the tortilla in the microwave for 15 seconds. Spread the middle of the tortilla with the hummus. Top with veggies, beans and avocado. Fold in edges, flip on its side and roll up like a burrito. Serve.

Note from Becky: This is a great on-the-go lunch option. It’s vegan and gluten free if you use a gluten free tortilla! Just assemble the wrap and roll up in foil and go! The perfect lunch to help you reach your healthy lifestyle goals!

Coconut Date Rolls


  • 1 cup natural almonds
  • 1 cup pitted dates ( no sugar added)
  • 1 cup fine chopped coconut shreds ( no added sugar)

Place almonds in a food processor, add dates on top. Process till it starts to form a ball. Roll into 2 inch rolls or balls. Roll in the coconut shreds. Add a half almond to the top, if desired. Store in a container with a lid in the refrigerator.

Note from Becky: Coconut shreds can be found in Health Markets of groceries stores in the bulk spices and nuts. The dates can be found in the produce department. Do not use pre-packaged sweetened dates.

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