english muffin pizzas

English Muffin Pizzas


1 whole wheat English muffin, halved

2 tsp. olive oil

1/4 c. tomato sauce

1/4 c. reduced-fat mozzarella cheese

1/2 tsp. basil

1/2 tsp. oregano


Pre-heat oven to 425 degrees.

Cut english muffin in half.

Place 1 tsp. of olive oil on each muffin.

Spread tomato sauce evenly on each muffin.

Top with cheese, evenly spread.

Sprinkle basil and oregano on top of muffin.

Bake directly on oven rack for 5-7 minutes until muffin is crispy on bottom and edges.

Nutrition facts:

Serving size: 2 English muffin pizza circles (1 full muffin)

Calories: 270 cal

Fat: 10g

Carbs: 29g

Pro: 15g

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pumpkin french toast

Pumpkin French Toast

pumpkin french toast


12 slices light whole wheat bread

3/4 cup unsweetened vanilla almond milk

1/2 cup pumpkin puree

4 eggs, free range

2 tbsp. light brown sugar

1 tsp. vanilla extract

2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

1/4 tsp. ground ginger


Whisk milk, pumpkin, eggs, brown sugar, vanilla, and spices in a medium size bowl until well combined.

Spray a pan with non-stick cooking spray and let warm over medium heat.

Dip each slice of bread into egg mixture so each side is well covered.

Place bread on pan and let cook until golden brown on bottom, then flip.

Serve warm with maple syrup.


Yields 12 slices french toast

Nutrition Facts (per 1 slice):

100 calories

6g protein

14g carbohydrate

2g fat

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Daily whey chocolate protein bars

Daily Whey Chocolate Protein Bars


1 cup oats, ground into flour

3 scoops chocolate daily whey protein

1/2 cup dark chocolate multi-grain cheerios (crumbled into small pieces)

1/4 cup Nuts n More Chocolate peanut butter (may use a natural peanut or almond butter instead)

1 tbsp. coconut oil

1/4 cup+ 2 tbsp. honey

1 tbsp. unsweetened vanilla almond milk

1 tbsp dark chocolate chips 70% (for topping)



1. Line an 8×8 pan with aluminum foil and set aside.

2. Combine peanut butter, coconut oil, and honey in a small bowl and place in microwave. Place in microwave for 10 second intervals. Keep stirring frequently until well blended and slightly melted. Set aside.

3. Place 1 c. oats in a blender or food processor. Blend until resembles a flour consistency.

4. Place ground oats, smashed cheerios, and protein into a large mixing bowl. Stir until well blended.

5. Stir in the melted mixture and milk and continue to stir until well blended.

6. Pour mixture into the 8×8 pan, pressing firmly and spreading evenly.

7. Top with dark chocolate chips, may add more if desired.

8. Cover and let sit for at least 2 hours in the refrigerator.

Recipe yields: 12 bars

Nutrition Information (per bar):

135 calories

9g protein

18g carbohydrate

4g fat

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sweet potato hash

Sweet Potato Hash


2 tbsp. olive oil

3 medium sweet potatoes, diced (~5 oz. each)

1 large white onion, diced (~3 cups)

2 cup fresh spinach

1 tsp. red pepper flakes

1 tsp. garlic powder

1 clove garlic, minced

1 tsp. rosemary

Salt and pepper to taste


Heat 2 tbsp. olive oil in skillet on low-medium heat.

Dice sweet potatoes into cubes.

Add sweet potatoes to skillet, place lid on and allow to start cooking, stirring occasionally.

Next, sprinkle spices over top of potatoes while cooking.

Dice onion into large chunks, add to skillet after potatoes start to soften slightly.

Allow onion and potato to cook until onions become translucent. Continue to stir.

Lastly, add spinach and let cook for 1-2 minutes with lid on.


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waldorf chicken salad

Waldorf Chicken Salad with A Twist

Allison Ballina MS RD LDN


2 large chicken breasts, cooked, diced

1/2 c. light mayo

6 oz. plain nonfat greek yogurt

1 1/2 c. black seedless grapes, halved

2 c. spinach

1/2 c. white onion, chopped

Salt and pepper to taste


Cook chicken breasts until internal temperature of 165 degrees. Let cool. (You may use rotisserie chicken for convenience purposes.)

Dice white onion. Cut grapes in halves. Dice chicken breast.

Mix light mayo, greek yogurt in large bowl.

Add grapes and onion to mayo/yogurt mixture.

Stir in spinach and chicken (diced).

Finish with dash of salt and pepper to taste.

Serve over top of bed of lettuce or spinach.

Nutrition Facts (per 1 cup):

155 calories

4g fat

10g CHO

20g pro

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Basil Pea Pesto

Basil Pea Pesto


12 oz. or about 3 c. frozen peas (let thaw before using)

1/4 c. chopped walnuts

1 c. parmesan cheese

1/2 c. olive oil

2 c. fresh basil

Salt and pepper to taste


First, let peas defrost if using frozen.

Next, place peas, basil, olive oil, walnuts, parmesan cheese, salt, and pepper in food processor.

Pulse until smooth and creamy consistency. May need to stop and stir throughout.

Enjoy on toast, pasta, pizza, pita chips, a sandwich, chicken breast, salad, or even vegetables.

Nutrition facts (per 2 tbsp):

100 calories

8g fat

4g carbs

4g protein

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Turkey Cabbage Stew

Turkey Cabbage Stew



1 1/2 c. yellow onion

1 clove minced garlic

1 lb. lean ground turkey (93/7)

7 c. chopped cabbage (about 1/2 head)

8 oz. tomato sauce

1 (16 oz.) can of diced tomato with green chili (Rotel)

1 tbsp. hot sauce (may omit if desired)

1 tbsp. olive oil

Salt and pepper as needed



1. Heat 1 tbsp. olive oil in medium sized pot.

1. Add onion and ground turkey to pot over medium heat until meat is brown.

2. When meat is fully cooked, drain off excess fat, then return to pan.

3. Add in minced garlic, tomato sauce, diced tomato, hot sauce, and cabbage.

4. Cook on low to medium heat with lid, stirring occasionally, for 20-30 minutes.

5. Add salt and pepper to desired taste.


Nutrition facts (per 1 cup serving):

145 calories

6g fat

10g carbohydrate

13g protein

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Banana Nut Chip Muffins

Banana Nut Chip Muffins



  • 3 c. dry oats
  • 1 tsp. cinnamon
  • 1 tsp. nutmeg
  • 1 tsp. baking powder
  • 1/2 tsp. salt
  • 2 large cage free eggs
  • 1/4 c. honey
  • 3 overripe bananas (medium size)
  • 2 tsp. vanilla extract
  • 1 c. unsweetened almond milk
  • 1/4 c. melted coconut oil
  • 1/2 cup dark chocolate chips (70% cocoa)
  • 1/2 cup chopped walnuts


  1. Pre-heat oven to 350 degrees.
  2. Combine dry ingredients (oats, spices, baking powder, salt).
  3. Combine wet ingredients (honey, eggs, banana, vanilla extract, almond milk, coconut oil).
  4. Slowly add wet ingredients into dry ingredients while mixing with blender.
  5. Stir in dark chocolate chips and walnuts.
  6. Spray muffin tins with nonstick cooking spray.
  7. Fill muffin tins half full with batter.
  8. Bake for 20-25 minutes.

Yield: 20 muffins

Nutrition facts per muffin:

  • 150 calories
  • 20g carbohydrate
  • 3g protein
  • 7g fat

Recipe published by: Allison Ballina MS, RD

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