Englewood Health

Healthy Summer Popsicle

Beat the heat with Ivette’s super easy fruit popsicles! Mix and match any fruits you love, and for a little extra sweetness, just add more honey. Healthy, delicious, and totally customizable—your new favorite summer treat!

Popsicle ingredients

What You’ll Need

Healthy Summer Fruit Smoothie

Ready for a delicious nutrient boost? This smoothie packs a punch with spinach, pineapple, mango, and strawberries—loaded with vitamins and antioxidants to keep you energized! Want it thinner and easier to sip? Just add more water and blend to your liking. Sip smart, feel great!

Healthy summer fruit smoothie ingredients

What You’ll Need

Talk with an Endocrinologist: Fats Explained

Welcome to Talk with a Doc! In this episode, we’re joined by Dr. Anita Ramsetty, a leading expert in endocrinology, diabetes, and metabolism, to dive into the topic of fats.

Fats are essential for our bodies, but not all fats are created equal! Dr. Ramsetty breaks down the different types of fats, their impact on our health, and how to make the best choices for a healthy lifestyle.

Key Topics

Building Healthy Habits

Want to build lasting healthy habits? 💪 Our coach and dietitian are here to help! 🌱✨ They’re sharing their top tips to get you on track:

  1. Prioritize Rest – Quality sleep is key to recovery, energy, and mental clarity. Make sure to prioritize rest for better focus and results.
  2. Stay Hydrated – Water fuels your body and helps with digestion, energy, and overall well-being.
  3. Be Consistent – Consistency is the secret to success. Small, daily efforts build up over time, so stick to your goals and trust the process!
  4. Start Small – Building habits doesn’t need to be overwhelming. Start with one small change at a time and celebrate your progress along the way.
  5. Redesign Your Environment – Create an environment that supports your goals. Surround yourself with healthy options and remove distractions that could hinder your success.
  6. Make It Rewarding – Celebrate your wins, no matter how small. Treat yourself when you reach milestones—this will keep you motivated and excited!

Healthy Sweet Potato Shepard’s Pie

Hearty, healthy comfort food, follow along to make this sweet potato Shepherd’s pie. It’s packed with nutrition, easy to make ahead, and something the whole family will enjoy.

Recipe: Turkey Sweet Potato Shepherd’s Pie

Ingredients

Sweet Potato Topping

Turkey and Veggie Filling

Instructions

Sweet Potato Topping

Place potatoes into a large pot and cover with water. Cover the pot with a lid and bring to a boil on high heat. Cook for 10-13 minutes or until they are fork tender. Drain the potatoes and add back to your pot. Add oil, milk and salt to the pot and mash until tender and fluffy. If your potatoes seem too dry for your taste, add a little more milk, oil or some veggie broth. Set aside.

Turkey and Veggie Filling

While potatoes are cooking, preheat the oven to 425℉ and heat oil in a cast iron skillet or large pot over medium heat. Once hot, add onions, carrots, and celery and sauté for about 2 minutes or until onions start to turn translucent. Add tomato paste and sauté for about 2 more minutes. Crumble the ground turkey into the cast iron skillet and cook, breaking it up into pieces with your spoon. Cook until the turkey is cooked through, about 5-7 minutes. Add garlic powder, salt, Worcestershire sauce, fresh thyme, and soy sauce to the skillet. Sauté for 2 minutes, stirring often. Add broth and frozen vegetables to the skillet. Stir to combine. In a small bowl or large measuring cup, thoroughly mix cornstarch and milk together. Make sure there are no clumps at the bottom. Add the cornstarch mixture to the skillet and bring it to a simmer. Simmer for 5 minutes or until sauce is thicker and the vegetables are warmed through. Either use the skillet as your baking dish or transfer the filling into a 9” x 13” greased baking dish. Spread the filling evenly in the baking dish and then top with the mashed sweet potatoes. Spread the potatoes in an even layer, mashing them down gently with a fork to cover the filling. Bake 15 to 20 minutes until the potatoes are lightly browned on top. For a crisper potato topping, broil for 1 to 2 minutes. Garnish fresh herbs and enjoy warm.

One Pan Chicken Piccata with Asparagus

Learn how to make this simply and delicious one pan meal. It’s super low in carbs and packed with protein and savory lemony fresh flavor!

Recipe: One Pan Chicken Piccata with Asparagus

Ingredients

Instructions

Pat the chicken cutlets dry and season one side with salt and pepper to taste. Place the arrowroot starch in the shallow bowl and dredge the chicken in it on both sides. Heat the avocado oil in a large deep pan over medium heat. Add the chicken and cook it for 4 to 5 minutes on each side until the chicken is lightly browned and the internal temperature reaches 165° f on a meat thermometer, and then remove the chicken. Reduce the heat to low and add the garlic. Cook the garlic for 2 to 3 minutes until fragrant. Add the asparagus to the pan and sauté for 1 minute and then pour in the bone broth and bring it to a low simmer. Simmer for about 5 minutes or until the asparagus is tender. Add the juice of half of a lemon and half of your fresh parsley, and then return the chicken to the pan. Simmer for one more minute to heat the chicken and serve. Garnish with the rest of the fresh parsley and enjoy.

Fun and Refreshing Frozen Yogurt Bark

Quick and simple to make, this healthy frozen yogurt bark is a perfect any time snack.

Recipe: Frozen Yogurt Bark

Ingredients

Instructions

Line a quarter sheet pan with parchment paper. Add the Greek yogurt, maple syrup, and vanilla extract to a mixing bowl. Stir until well combined. Pour the yogurt mixture onto the sheet pan and spread it into an even layer. Scatter the strawberries, blueberries, and granola evenly over the yogurt. Place the sheet pan in the freezer and freeze until very firm, at least 3-4 hours. Once the bark is firm, use a knife to cut, or break, the bark into pieces.

Smoky White Bean and Kale Soup

Chef Anthony shows you how to prepare a warm and cozy white bean and kale soup, with a hint of smoky flavor and fresh herbs.

Recipe: White Bean Kale Soup

Ingredients

Instructions

Puree 2 cups of white beans with a few splashes of vegetable broth, and the lemon juice until smooth. This can be done in a blender, food processor, or by mashing them with a fork. Set aside. Heat the oil in a medium-large soup pot over medium heat. Add the onions, carrots, and celery to the pot and stir. Sauté the vegetables until lightly softened and translucent, about 5 minutes. To the pot, add the garlic, chili flakes, rosemary and spices. Stir and cook until garlic is fragrant, about 30 seconds. Add the remaining beans to the pot and stir. Add the vegetable stock and nutritional yeast to the pot and stir once more. Bring the soup to a boil. Once boiling, add blended beans. Season the soup with salt and pepper to taste. Add the kale to the pot and bring the soup to a boil. Stir in the chopped parsley as well. Serve the soup hot. Garnish with whole wheat croutons and serve with a salad for a complete meal.

Rich and velvety pumpkin cheesecake mousse

Chef Anthony shows you how to make this guilt free cheesecake mousse, it’s low in sugar, but rich in flavor.

Recipe: Pumpkin Cheesecake Mousse Recipe

Ingredients

Instructions

Combine pumpkin, ricotta cheese, maple syrup, cinnamon, vanilla extract, nutmeg, and salt in a small bowl; whip until fluffy and all ingredients are fully incorporated. Refrigerate at least 30 minutes prior to serving, to allow mousse to firm up. Serve individual portions topped with 1 Tbsp. plain Greek yogurt, chopped almonds, and a sprinkle of nutmeg.

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