Jessica T. Brown 
This Creole-Style Red Jambalaya is a flavorful celebration of Southern cooking, blending tender chicken, smoky sausage, and succulent shrimp with vibrant vegetables and aromatic herbs. Rich in protein from three different sources, it’s a hearty, satisfying dish that supports muscle health and sustained energy. The inclusion of bell peppers, celery, and onions adds fiber and … Read more
This Tuna Mornay casserole transforms simple pantry ingredients into a creamy, comforting meal that’s both satisfying and nourishing. What sets this dish apart is its rich, velvety white sauce combined with flaky canned tuna and sweet bursts of corn, finished with a crunchy golden topping that adds irresistible texture. High in protein thanks to the … Read more
This creamy garlic Parmesan pasta is a weeknight dinner hero—simple to make, yet rich and satisfying. With its velvety sauce of butter, cream, and Parmesan, each bite offers a comforting balance of savory depth and smooth texture. The use of chicken broth instead of heavy cream alone lightens the dish while still delivering full-bodied flavor, … Read more
This Classic Pasta Primavera is a vibrant, garden-fresh dish that balances comfort and nutrition beautifully. Packed with colorful vegetables like broccoli, asparagus, zucchini, and snow peas, it delivers a powerhouse of vitamins, antioxidants, and fiber that promote healthy digestion and long-lasting energy. The Parmesan and cream sauce adds a touch of indulgence without overwhelming the … Read more
This classic baked beans recipe shines with its perfect balance of sweet and savory flavors, thanks to the blend of maple syrup, molasses, and brown sugar combined with smoky bacon and tender navy beans. Beyond its comforting taste, it’s a nutritional powerhouse: navy beans are an excellent source of plant-based protein and dietary fiber, promoting … Read more
This Smothered Okra with Shrimp and Sausage recipe perfectly balances bold Creole flavors with nutritious ingredients, making it an irresistible meal for any day. The combination of shrimp and sausage provides a robust protein punch, supporting muscle health and keeping you full longer. Okra adds a generous dose of dietary fiber, aiding digestion and promoting … Read more
This Spanish Chorizo & Potato Stew is a comforting and flavorful dish that beautifully combines smoky, spicy chorizo with hearty potatoes and fresh vegetables. What makes this recipe stand out is its perfect balance of rich protein from the chorizo and a generous dose of dietary fiber from the potatoes and peppers, making it a … Read more
Misir Wot is a flavorful Ethiopian lentil stew that stands out for its deeply aromatic spices and comforting richness. Slow-cooked onions meld with fragrant blends like berbere and mekelesha, creating a complex, layered taste that’s both hearty and satisfying. This dish is an excellent source of plant-based protein and fiber, thanks to red lentils, which … Read more
This Cream of Zucchini Soup stands out for its simplicity and wholesome goodness, making it a staple for quick, nutritious meals. With only five main ingredients, it delivers a comforting, velvety texture while packing a modest protein punch (3.5g per serving) and being fiber-rich, aiding digestion and fullness. It’s naturally low in fat and carbohydrates, … Read more
Greek Avgolemono Soup stands out as a comforting and nourishing dish that beautifully balances bright lemon flavors with a silky texture from the classic egg-lemon sauce. Beyond its delicious taste, this soup is a great source of lean protein from chicken and is rich in vitamins and fiber thanks to the fresh vegetables and rice. … Read more