Carolyn Coffin Coaching

Improve your fitness. Preserve your health.

Spaghetti and Meatballs

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Nothing screams North American classic dish like spaghetti and meatballs! Check out this healthy version that preserves all the taste but doesn’t leave you in a carb coma in the hours to follow. Ask any real food lover and they’ll tell you the spaghetti-squash-for-pasta-swap is a tried and true secret weapon.

PS: The meatballs can be made with beef, pork, turkey, or sausage.

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Spaghetti and Meatballs
Recipe type: Entree
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Ingredients
  • SPAGHETTI
  • 1 large spaghetti squash
  • SAUCE
  • 1 jar marinara sauce
  • MEATBALLS
  • Can be made with ground beef, pork, turkey or sausage.
Instructions
  1. Preheat oven to 375F.
  2. Pierce the squash all over with a sharp knife and place the whole thing in the oven for ~20 minutes. This softens it so it's easier to cut (i.e. lowers the risk of losing your hand!).
  3. Using oven mitts or towels, remove from oven and slice in half.
  4. Scoop out seeds with a spoon and place both halves back into oven face down on rack for another 20-25 minutes.
  5. Once cooled, shred the squash with a fork to create "noodles."
  6. Plate the spaghetti squash in a large serving bowl and top with marinara sauce and meatballs.
  7. After presenting the dish, toss to evenly coat the squash with sauce.

 

Baked Turkey Meatballs

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Who doesn’t love meatballs? The best thing about these little beauties, besides the amazing flavours, is that you get to bake them, which prevents the splattered mess that typically accompanies cooking meatballs on the stovetop. These pair nicely with everyone’s favourite classic spaghetti and meatball dish.

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Baked Turkey Meatballs
Recipe type: Entree
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 24 x 2" meatballs
 
Ingredients
  • 2 lbs ground turkey
  • 1 clove garlic, minced
  • ½ cup red onion, chopped
  • ¼ cup red pepper, chopped
  • 1 Tbsp fresh cilantro, chopped
  • 1 egg
  • 3 Tbsp ground flaxseed (hemp or chia work well, too)
  • Salt and pepper, to taste
Instructions
  1. Preheat oven to 375F.
  2. Place all meatball ingredients into a medium bowl and mix lightly with a wooden spoon to combine.
  3. Line a baking sheet with parchment paper.
  4. Use hands to form into 2" balls and evenly space on parchment.
  5. Place tray in preheated oven and bake 25 minutes or until cooked through.

 

Green Shake

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A daily green shake does the body some serious good! Vitamins + minerals + antioxidants + probiotics + low carb + high protein + healthy fat … AND it’s tasty? It doesn’t get much better than that. And it’s portable for those busy mornings.

This is my favourite one to drink first thing in the morning as well as after hard workouts to kick start the recovery process. And here’s a video of me making it.

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Green Shake
Recipe type: Breakfast
Cuisine: American
Prep time: 
Total time: 
Serves: 2 servings
 
Ingredients
  • 1 cup greens (spinach, kale, chard, beet greens)
  • 1 celery stalk
  • 2" chunk of cucumber
  • handful of fresh or frozen berries (blueberries, raspberries, strawberries)
  • 2 tbsp chia seeds (mixed with water)
  • 2 tbsp plain Greek yogurt
  • ¼ avocado
  • 1 scoop Greens+ powder (I use the one with a multivitamin)
  • 1 scoop Bulletproof upgraded collagen
  • 1 scoop whey protein powder
  • 1 cup ice
Instructions
  1. Place all ingredients in blender.
  2. Blend for 1 min (dance, sing, meditate, squat, plank, or stand on one foot!)
  3. Enjoy!

 

“Rice” Pudding

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Rice PuddingThought this ever-popular dessert was off the menu? Think again. This simple recipe is sure to satisfy your post-meal sweet tooth without even a hint of guilt. Served hot or cold, it can also be dressed up or down for the right amount of flavour.

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"Rice" Pudding
Recipe type: Dessert
Cuisine: French
Prep time: 
Total time: 
Serves: 6 servings
 
Ingredients
  • 1 can (400 ml) coconut (or almond) milk
  • 1 tbsp vanilla
  • 2 tbsp maple syrup
  • ⅓ cup chia seeds
  • Optional: Garnish with berries, dried fruit, nuts, seeds, or spices of your choosing (cinnamon, nutmeg)
Instructions
  1. Whisk together milk of choice, vanilla, and maple syrup until well combined.
  2. Add chia seeds, stirring consistently until all thoroughly combined.
  3. Let sit for 1-2 hours so the seeds can expand in the liquid.
  4. If you prefer it cold, refrigerate the mixture. Note: this will significantly harden the pudding since the milk solidifies at colder temperatures.
  5. Garnish with desired toppings. Sprinkling with nutmeg or cinnamon adds a nice hint of spice. Toasted sliced almonds or raisins also work nicely on top.

 

Blueberry Coconut Chia Pudding

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Blueberry Coconut Chia PuddingThis blueberry coconut chia pudding is a simple, healthy treat you can feel good about eating.

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Blueberry Coconut Chia Pudding
Recipe type: Dessert
Cuisine: French
Prep time: 
Total time: 
Serves: 6 servings
 
Ingredients
  • 1-1/2 cups coconut milk, stir to mix to even consistency
  • ¼ cup chia seeds
  • 1 Tbsp honey
  • pinch salt
  • ½ tsp vanilla extract
  • ¼ tsp almond extract
  • ⅓ cup frozen wild blueberries, thawed (or fresh)
  • 2 Tbsp unsweetened shredded coconut
  • OPTIONAL TOPPINGS:
  • almonds, slivered
  • honey for drizzling on top
Instructions
  1. Whisk together coconut milk, chia seeds, honey, salt and extracts in a mixing bowl.
  2. Cover with plastic wrap and refrigerate for ~3 hours.
  3. Once thickened, spoon into serving bowls and top with blueberries, shredded coconut and other optional toppings if desired.