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Blakely Kate James

@blakelykate.futurerd

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Nutrition, Health, & Wellness 🫐💙🥑 Future RDN ! @uamschp
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Creamy Lemon Chicken Orzo 🍋🤍
I made a bigger batch with 6 chicken breasts and 2 cups of orzo and it was perfect for leftovers!

Also, clearly I didn’t get many pictures because we were too hungry and wanted to eat 😂

Ingredients
• 6 boneless, skinless chicken breasts
• 1½ tsp salt
• ¾ tsp black pepper
• 1½ tsp Italian seasoning
• 2 tbsp olive oil
• 4 cloves garlic, minced
• 2 cups dry orzo
• 4 cups low-sodium chicken broth
• 1 cup heavy cream
• Zest + juice of 1 large lemon
• 4 cups fresh spinach, roughly chopped
• 1 cup grated Parmesan
• Optional: red pepper flakes

Directions
1. Season chicken with salt, pepper, and Italian seasoning.
2. Heat olive oil in a large skillet over medium-high heat. Sear chicken for 4–5 minutes per side, until golden and cooked through. Remove and set aside.
3. Lower heat to medium and sauté garlic for about 30 seconds.
4. Stir in orzo and toast for 1 minute. Add chicken broth and bring to a simmer. Cook 8–10 minutes, stirring often, until orzo is tender.
5. Stir in heavy cream, lemon zest, and lemon juice. Add spinach and cook until wilted.
6. Return chicken to the skillet and top with Parmesan and red pepper flakes. Serve warm!

#easyrecipe #chickenrecipes #dinnerideas #rd2be #dieteticstudent by @blakelykate.futurerd

35

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17 days ago

Brazil nuts 🤎 Adding these to my snack rotation!

I love finding simple foods that pack in nutrients like selenium. Selenium plays an important role in thyroid function, immune health, and antioxidant defense.

Next time you’re grocery shopping, keep an eye out for these! 🛒🤎

#selenium #brazilnuts #nutritiontips #dieteticsstudent #wellnesstips by @blakelykate.futurerd

10

1

25 days ago

Chicken Parmesan Orzo 🥒🍋

This easy meal-prep is packed with protein, veggies, and lots of flavor! I absolutely loved this dish, and I will be making it again!

Ingredients:
• 1–1½ lbs chicken breasts or tenders, cut into 1- inch pieces
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1–2 shallots, finely chopped
• 8 oz orzo
• 2½ cups chicken bone broth
• ⅛ cup half & half
• 1 cup cherry tomatoes, halved
• Zest of 1 lemon
• 2–3 handfuls spinach
• ⅓ cup Parmesan cheese
• Juice of ½ lemon
• 2 tsp oregano
• Garlic powder, to taste
• Paprika, to taste
• Salt & pepper, to taste

For the zucchini & squash:
• 1 zucchini, chopped
• 1 yellow squash, chopped
• 1 tbsp olive oil
• Garlic powder, to taste
• Salt, to taste

Directions:

1. Cook chicken in a large pan and season with salt, pepper, garlic powder, oregano, and paprika. Once chicken is cooked through, remove from the pan.

2. In a separate pan, add olive oil, chopped zucchini, and yellow squash. Season with garlic powder and salt. Cook until the vegetables are tender and lightly browned. Set aside.

3. Add 1 tbsp olive oil, shallots, and garlic to the chicken pan. Cook for 2–3 minutes, or until the shallots have softened.

4. Add the orzo, chicken bone broth, half & half, and lemon zest. Season with salt, pepper, garlic powder, oregano, and paprika. Stir well and bring to a boil. Reduce to a simmer and cook for 10–12 minutes, stirring occasionally, until the orzo is cooked through and most of the liquid has been absorbed.

5. Stir in the halved cherry tomatoes, spinach, lemon juice, and Parmesan cheese. Mix until the spinach has wilted and everything is well combined.

6. Add the chicken back to the pan and mix everything together.

7. Divide the chicken orzo into meal prep containers and add the cooked zucchini and squash. Top with a little extra parmesan and enjoy!

Servings: 4 by @blakelykate.futurerd

20

3

2 months ago

Mediterranean Bowls 🥒🍅🫒

These Mediterranean bowls are packed with protein, fiber, and healthy fats. Perfect for meal prep or an easy weeknight dinner!

Ingredients:
• 2 lbs ground chicken
• 2 microwaveable quinoa & rice packets
• 2 sweet potatoes, diced
• 1 tbsp olive oil
• Salt, pepper, and garlic powder
• Cucumbers, diced
• Cherry tomatoes, halved
• Pickled red onions
• Feta cheese
• 1 avocado, sliced
• Hummus
• Tzatziki
• Stacy’s Parmesan Garlic & Herb Pita Chips

Directions:
1. Season the ground chicken with garlic salt and pepper, then cook in a skillet over medium heat until browned and fully cooked.
2. Toss the diced sweet potatoes with olive oil, salt, pepper, and garlic powder. Air fry at 400°F for 15–20 minutes, shaking halfway through, until tender and crispy.
3. Heat the quinoa and rice according to the package directions.
4. Assemble your bowls with the quinoa and rice, ground chicken, sweet potatoes, cucumbers, tomatoes, pickled onions, avocado, and feta.
5. Add a scoop of @ithacahummus and tzatziki, then serve with @stacys Parmesan Garlic & Herb Pita Chips.

**Quinoa is one of the few plant foods that contains all nine essential amino acids, making it a complete protein.

#mediterraneanbowl #easyhealthymeal #mealprepideas #futurerd #balancedplate by @blakelykate.futurerd

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3

2 months ago

Chocolate-Covered Peanut Butter Dates 🤎🍫

These are so easy to make and the perfect sweet treat to keep in the fridge.

Ingredients:
•Pitted Medjool Dates
•Peanut Butter (or nut butter of choice)
•Semi-Sweet chocolate chips
•Flaky sea salt

Directions:
• Slice open Medjool pitted dates
• Fill each date with natural peanut butter
• Dip them in melted semi-sweet chocolate until fully coated.
• Sprinkle with flaky sea salt.
• Freeze for about 1 hour, then transfer to the fridge to store.

The dates provide natural sweetness and fiber, while the peanut butter adds healthy fats and a little protein to make them more satisfying.

🤎 Medjool dates are naturally rich in potassium, an essential mineral that helps support normal muscle contractions, nerve function, and fluid balance.

#healthysnacks #dates #peanutbutter #easyrecipes #healthydessert by @blakelykate.futurerd

12

2

2 months ago

These taco bowls are a new favorite and will be added to the weekly lineup! They’re easy, filling, and SO good! 🌮🥑

Also had to try the @drinkdesoi Haute Margarita with this meal, and it is a new favorite of mine! It gives the spicy margarita flavor without the alcohol, so it’s perfect if you’re wanting something a little different to sip on with taco night!

Ingredients:
• Cilantro lime rice
• Ground turkey cooked with onions & Siete taco seasoning
• Cherry tomatoes
• Mexican blend cheese
• Cottage cheese
• Elote corn (corn, light mayonnaise, Greek yogurt, paprika, chile seasoning, salt, pepper, feta cheese, cilantro)
• Fresh guacamole (avocado, onion, garlic salt, fresh lime juice)

Directions:
1. Cook the cilantro lime rice according to package directions.
2. Brown the ground turkey with diced onions, then stir in Siete taco seasoning.
3. Mix together the elote corn ingredients until creamy.
4. Mash the avocado with onion, garlic salt, and lime juice to make the guacamole.
5. Assemble your bowl with rice, turkey, elote corn, tomatoes, cottage cheese, shredded cheese, and guacamole.

**The healthy fats in avocado help your body absorb fat-soluble vitamins (A, D, E, and K) from the vegetables in your meal! by @blakelykate.futurerd

27

2

3 months ago

Chicken Orzo Salad 🤍🥑🍅

Ingredients:
• Chicken breast
• Orzo
• Avocado
• Cherry tomatoes
• Red onion
• Feta cheese
• Fresh parsley or basil
• Olive oil
• Red wine vinegar
• Lemon juice
• Dijon mustard
• Honey
• Garlic
• Salt & pepper

Directions:
1. Cook the orzo according to the package directions. Drain and rinse with cold water.
2. Season and cook the chicken until it reaches 165°F, then slice.
3. Whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, honey, garlic, salt, and pepper.
4. Toss the orzo, chicken, avocado, tomatoes, onion, feta, and herbs together. Pour the dressing over everything and mix well.
5 Chill for 20–30 minutes before serving for the best flavor.

~Nutrition (per serving):
350 calories | 30g protein | 45g carbs | 12g fat

**Letting cooked pasta cool before eating increases its resistant starch, which can support gut health and may lead to a smaller blood sugar spike compared with freshly cooked pasta.

Next time I would serve the chicken warm and make the orzo salad ahead of time so it can chill in the fridge. Also, make sure to add the avocado right before serving so the dish stays fresh longer. 🤍 by @blakelykate.futurerd

14

0

3 months ago

Burger Bowls 🍔

High protein, full of flavor, and so easy to throw together!

Ingredients
• Seasoned lean ground turkey
• Crispy roasted potatoes
• Crisp lettuce
• Cherry tomatoes
• Onion
• Avocado
• Cottage cheese
• Shredded cheese
• Relish

Directions
1. Wash and dice the mini potatoes into bite-sized pieces. Toss with a little olive oil and your favorite seasonings (garlic powder, onion powder, paprika, salt, and pepper work great). Roast or air fry at 400°F until golden and crispy, about 20–25 minutes, flipping halfway through.
2. While the potatoes cook, brown the lean ground turkey in a skillet over medium heat. Season with garlic powder, onion powder, paprika, black pepper, salt, and a little Worcestershire sauce (optional) for classic burger flavor. Cook until the turkey reaches 165°F.
3. Prep your toppings by chopping the lettuce, halving the cherry tomatoes, dicing the onion, slicing the avocado, and shredding the cheese if needed.
4. Assemble your bowl by adding a bed of lettuce, then layer on the crispy potatoes and seasoned turkey.
5. Top with cherry tomatoes, onion, avocado, cottage cheese, shredded cheese, and relish.
6. Mix everything together and enjoy!

*Pairing protein (like turkey and cottage cheese) with fiber-rich foods (potatoes, lettuce, tomatoes, onion, and avocado) helps keep you fuller for longer by slowing digestion and supporting more stable blood sugar levels.

#highproteinmeals #burgerbowls #healthyrecipes #easydinners #balancedplate 🥬🍅🍔 by @blakelykate.futurerd

36

8

3 months ago

Greek Chicken Sweet Potato Bowls 🥒🍠🍗

These chicken sweet potato bowls are packed with protein, colorful veggies, and flavor!

Ingredients

Chicken
• 1 lb chicken breasts
• 1/3 cup plain Greek yogurt
• 3 tsp smoked paprika
• 2 tsp oregano
• 2 tsp cumin
• 4 tsp garlic powder
• 2 tsp onion powder
• 2 tsp dried parsley
• 2 tsp black pepper
• 3 tsp salt
• Juice of 1 lemon
• 2 tbsp olive oil

Sweet Potatoes
• 3 sweet potatoes, diced
• 2½ tbsp olive oil
• 1 tsp cinnamon
• 1 tsp smoked paprika
• Salt & black pepper, to taste

Greek Salad
• 2 cucumbers, chopped
• 16 oz cherry tomatoes, halved
• 1 red onion, diced (I didn’t use onion)
• 1/3 cup red wine vinegar
• 6 oz crumbled feta
• 1/4 cup fresh dill

To Serve
• 1/2 cup tzatziki
• Warm pita, cut into wedges (I used premade chip pita)

Directions
1. In a bowl, combine the Greek yogurt, lemon juice, olive oil, smoked paprika, oregano, cumin, garlic powder, onion powder, parsley, salt, and pepper. Add the chicken and toss to coat. Marinate for at least 30 minutes (or overnight for more flavor).
2. Preheat the oven to 425°F.
3. Toss the diced sweet potatoes with olive oil, cinnamon, smoked paprika, salt, and black pepper. Spread on a baking sheet and roast at 425°F for 25–30 minutes, flipping halfway through, until tender and lightly crispy.
4. While the sweet potatoes roast, cook the chicken in a skillet or on the grill over medium-high heat for 5–7 minutes per side, or until it reaches an internal temperature of 165°F.
5. In a large bowl, combine the cucumbers, cherry tomatoes, red onion, feta, dill, and red wine vinegar. Toss gently to combine.
6. Warm the pita and cut into wedges.
7. Assemble each bowl with roasted sweet potatoes, sliced chicken, Greek salad, a dollop of tzatziki, and pita on the side.

🤍 High in protein from chicken and Greek yogurt
🤍 Packed with fiber, vitamins, and antioxidants from sweet potatoes and fresh vegetables

**Sweet potatoes are rich in beta-carotene, which your body converts into vitamin A to help support healthy vision, immune function, and skin health!

#greekchicken #greekchickenbowl #sweetpotatobowl #highproteinmeals #healthydinner 🥒🍠 by @blakelykate.futurerd

35

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4 months ago

Salmon Rice Bowls 🥑🍣

These bowls combine honey sriracha salmon, rice, vegetables, avocado, and edamame for a balanced meal.

(I need to work on the presentation, but it was so good😂)

Ingredients
• 1 lb salmon, cut into cubes
• 1 tbsp sriracha
• 1 tbsp honey
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp onion powder
• 1 tbsp sesame oil
• 2 tbsp soy sauce
• Salt and pepper, to taste
• 2 cups cooked rice
• 1 cucumber, diced
• 1 cup shredded carrots
• 1 avocado, sliced
• 1 cup edamame
• 1 tbsp sesame seeds
• sriracha, spicy mayo, and soy sauce for topping

Directions
1. Cut salmon into bite-sized cubes and place in a bowl.

2. Add sriracha, honey, garlic powder, paprika, sesame oil, soy sauce, onion powder, salt, and pepper. Toss until the salmon is evenly coated.

3. Preheat air fryer to 400°F.

4. Air fry salmon for 10-15 minutes, flipping the salmon halfway through, until cooked through.

5. Cook rice according to package directions if not already prepared.

6. Prepare toppings by dicing cucumber, shredding carrots, slicing avocado, and heating edamame.

7. Assemble bowls by dividing rice between serving bowls. Top with salmon, cucumber, carrots, avocado, and edamame.

8. Garnish with sesame seeds and drizzle with sriracha, spicy mayo, and soy sauce. Enjoy!

🤍High in protein from salmon and edamame
🤍Packed with fiber, vitamins, and minerals from fresh vegetables

**Salmon is one of the best dietary sources of omega-3 fatty acids, which support heart, brain, and eye health.

#salmonbowl #highproteinmeals #easydinner #mealprep #healthydinner 🥑🍚🍣 by @blakelykate.futurerd

27

3

4 months ago

Easy Turkey Stuffed Bell Peppers 🧀🌶️

A protein-packed dinner that’s full of flavor and perfect for busy weeknights! These stuffed peppers combine lean ground turkey, rice, tomatoes, and mozzarella for a balanced meal!

Ingredients
• 4 bell peppers
• 1 lb ground turkey
• 2 tbsp chopped onion
• 1 clove garlic, minced
• 1 cup cooked rice
• 15 oz tomato sauce
• 1 (14.5 oz) can diced tomatoes, drained
• ¾ cup shredded mozzarella cheese
• Salt and pepper, to taste

Directions
1. Preheat oven to 350°F. Sauté onion and garlic in a skillet.

2. Add ground turkey, season with salt and pepper, and cook until browned.

3. Stir in cooked rice, tomato sauce, and diced tomatoes until well combined.

4. Cut the tops off the bell peppers and remove seeds. Boil peppers for about 5 minutes to soften slightly.

5. Fill each pepper with the turkey and rice mixture.

6. Top with mozzarella cheese and place peppers in a baking dish.

7. Cover with foil and bake for 10 minutes. Remove foil and bake an additional 15 minutes, or until the cheese is golden and bubbly.

8. Garnish with fresh parsley or cilantro if desired. Enjoy!

🧡High in protein from lean ground turkey
🧡Rich in vitamin C from bell peppers
🧡Tomatoes provide lycopene, a powerful antioxidant that supports heart health.

**Lycopene, the antioxidant that gives tomatoes their red color, becomes easier for your body to absorb when the tomatoes are cooked!

#stuffedpeppers #healthydinner #easyrecipe #mealprep #weeknightdinner 🧀 🍅 by @blakelykate.futurerd

27

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4 months ago

Banana Oat Muffins🫐🍫🍌
(Chocolate Chip & Blueberry)

Easy to make muffins using oat flour, ripe bananas, and maple syrup for a great breakfast or snack! If you want them a little sweeter I recommend drizzling honey over them!

Makes 15 muffins🥣

Ingredients
• 2 ½ cups oats (blend oats until finely ground)
• 4 ripe bananas, mashed
• 2 large eggs
• ¼ cup maple syrup
• ½ cup milk of choice (I used almond)
• ½ cup chocolate chips (I prefer dark chocolate)
• ½ cup blueberries
• ½ tsp baking soda
• ½ tsp baking powder
• ½ tsp salt
• 1 tsp vanilla extract
• ½ tsp cinnamon

Instructions
1. Preheat oven to 350°F and line or grease a muffin. tin.
2. Blend rolled oats in a blender until a fine flour forms.
3. In a large bowl, combine mashed bananas, eggs, maple syrup, milk, vanilla, and cinnamon.
4. Add oat flour, baking soda, baking powder, and salt. Mix until combined.
5. Divide the batter evenly between two bowls.
6. Fold chocolate chips into one bowl and blueberries into the other.
7. Fill muffin cups about ¾ full.
8. Bake for 13-15 minutes, or until a toothpick inserted in the center comes out clean.
9. Let cool for a few minutes before enjoying!

💛Naturally sweetened with banana and maple syrup
💛Great for meal prep and freezing
💛Made with oat flour for extra fiber and whole-grains

**Oats are packed with soluble fiber, which can help reduce the amount of LDL (“bad”) cholesterol your body absorbs, supporting overall heart health!

#bananamuffins #healthybaking #breakfastideas #mealprepideas #futurerd by @blakelykate.futurerd

27

2

5 months ago