Delicious and Nutritious Recipes by Natalie Rizzo, MS, RD: Fuel Your Body with Flavor!
Are you looking for delicious, easy-to-follow recipes that are also good for you? Look no further! Natalie Rizzo, MS, RD, a renowned registered dietitian and food blogger, brings you a collection of mouthwatering recipes that are packed with flavor and nutrition. Whether you’re a seasoned cook or a kitchen novice, these recipes are designed to help you create healthy and satisfying meals with ease.
This article features a curated selection of Natalie Rizzo’s best recipes, covering breakfast, lunch, dinner, and snacks. Each recipe includes detailed instructions, ingredient lists, nutritional information, and tips from Natalie herself. Get ready to embark on a culinary adventure that will nourish your body and delight your taste buds!
## About Natalie Rizzo, MS, RD
Natalie Rizzo is a registered dietitian, nutrition writer, and the founder of Nutrition à la Natalie, a blog dedicated to healthy eating and delicious recipes. With a Master’s degree in Nutrition and Dietetics, Natalie is passionate about helping people develop a healthy relationship with food and achieve their wellness goals. Her recipes are simple, flavorful, and packed with nutrient-rich ingredients.
## Breakfast Recipes
### 1. Oatmeal with Berries and Nuts
**Description:** Start your day with a warm and comforting bowl of oatmeal topped with fresh berries and crunchy nuts. This recipe is a powerhouse of fiber, antioxidants, and healthy fats, providing sustained energy to fuel your morning.
**Ingredients:**
* 1/2 cup rolled oats
* 1 cup water or milk (dairy or non-dairy)
* 1/4 cup mixed berries (strawberries, blueberries, raspberries)
* 1 tablespoon chopped nuts (almonds, walnuts, pecans)
* 1 teaspoon chia seeds (optional)
* 1/2 teaspoon cinnamon
* 1 tablespoon maple syrup or honey (optional)
**Instructions:**
1. In a small saucepan, combine the rolled oats and water or milk.
2. Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until the oats are cooked and the liquid is absorbed.
3. Stir in the cinnamon and chia seeds (if using).
4. Transfer the oatmeal to a bowl and top with mixed berries and chopped nuts.
5. Drizzle with maple syrup or honey, if desired.
**Natalie’s Tip:** “For extra flavor, try toasting the nuts before adding them to the oatmeal. You can also add a dollop of Greek yogurt for extra protein.”
**Nutritional Information (per serving):**
* Calories: Approximately 300
* Protein: 10g
* Fat: 15g
* Carbohydrates: 40g
* Fiber: 8g
### 2. Spinach and Feta Egg Scramble
**Description:** This quick and easy egg scramble is packed with protein, vitamins, and minerals. The spinach adds a boost of nutrients, while the feta cheese provides a salty and tangy flavor.
**Ingredients:**
* 2 large eggs
* 1/4 cup chopped spinach
* 1 tablespoon crumbled feta cheese
* 1 tablespoon milk or water
* Salt and pepper to taste
* 1 teaspoon olive oil
**Instructions:**
1. In a bowl, whisk together the eggs, milk or water, salt, and pepper.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Add the spinach and cook until wilted, about 1-2 minutes.
4. Pour the egg mixture into the skillet and cook, stirring occasionally, until the eggs are set.
5. Sprinkle with feta cheese and serve immediately.
**Natalie’s Tip:** “Add a pinch of red pepper flakes for a little kick. You can also substitute the spinach with other greens like kale or arugula.”
**Nutritional Information (per serving):**
* Calories: Approximately 200
* Protein: 15g
* Fat: 12g
* Carbohydrates: 3g
* Fiber: 1g
### 3. Avocado Toast with Everything Bagel Seasoning
**Description:** A trendy and delicious breakfast option that’s also incredibly healthy. The avocado provides healthy fats and the everything bagel seasoning adds a burst of flavor.
**Ingredients:**
* 1 slice whole-wheat toast
* 1/4 avocado, mashed
* 1 teaspoon everything bagel seasoning
* Red pepper flakes (optional)
* Salt and pepper to taste
**Instructions:**
1. Toast the bread to your desired level of crispness.
2. Spread the mashed avocado evenly over the toast.
3. Sprinkle with everything bagel seasoning, red pepper flakes (if using), salt, and pepper.
4. Serve immediately.
**Natalie’s Tip:** “For extra protein, top your avocado toast with a fried egg or some smoked salmon.”
**Nutritional Information (per serving):**
* Calories: Approximately 150
* Protein: 4g
* Fat: 10g
* Carbohydrates: 15g
* Fiber: 5g
## Lunch Recipes
### 1. Quinoa Salad with Roasted Vegetables
**Description:** A vibrant and flavorful salad that’s packed with protein, fiber, and antioxidants. The roasted vegetables add a touch of sweetness, while the quinoa provides a hearty base.
**Ingredients:**
* 1 cup cooked quinoa
* 1 cup roasted vegetables (broccoli, bell peppers, zucchini, carrots)
* 1/4 cup crumbled feta cheese
* 2 tablespoons olive oil
* 1 tablespoon lemon juice
* Salt and pepper to taste
**Instructions:**
1. Preheat oven to 400°F (200°C). Toss vegetables with 1 tablespoon olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender.
2. In a large bowl, combine the cooked quinoa, roasted vegetables, and feta cheese.
3. In a small bowl, whisk together the remaining 1 tablespoon olive oil and lemon juice. Season with salt and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Serve chilled or at room temperature.
**Natalie’s Tip:** “Roast a large batch of vegetables at the beginning of the week and use them in salads, soups, and other dishes. It saves time and effort.”
**Nutritional Information (per serving):**
* Calories: Approximately 350
* Protein: 12g
* Fat: 18g
* Carbohydrates: 40g
* Fiber: 6g
### 2. Lentil Soup
**Description:** A hearty and comforting soup that’s perfect for a chilly day. Lentils are a great source of protein and fiber, making this soup a filling and nutritious meal.
**Ingredients:**
* 1 cup brown or green lentils, rinsed
* 6 cups vegetable broth
* 1 onion, chopped
* 2 carrots, chopped
* 2 celery stalks, chopped
* 2 cloves garlic, minced
* 1 teaspoon dried thyme
* 1/2 teaspoon dried rosemary
* Salt and pepper to taste
* 1 tablespoon olive oil
**Instructions:**
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
3. Add the garlic, thyme, and rosemary and cook for 1 minute more.
4. Stir in the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
5. Season with salt and pepper to taste.
6. Serve hot.
**Natalie’s Tip:** “Add a splash of lemon juice or a dollop of plain yogurt to the soup for extra flavor.”
**Nutritional Information (per serving):**
* Calories: Approximately 250
* Protein: 18g
* Fat: 5g
* Carbohydrates: 40g
* Fiber: 15g
### 3. Turkey and Avocado Wrap
**Description:** A quick and easy lunch option that’s packed with protein and healthy fats. The turkey provides lean protein, while the avocado adds creaminess and flavor.
**Ingredients:**
* 1 whole-wheat tortilla
* 4 ounces sliced turkey breast
* 1/4 avocado, sliced
* 1/4 cup shredded lettuce
* 1 tablespoon hummus or mustard
**Instructions:**
1. Spread the hummus or mustard over the tortilla.
2. Layer the turkey, avocado, and lettuce on top.
3. Wrap the tortilla tightly and cut in half.
4. Serve immediately.
**Natalie’s Tip:** “Add some sprouts or other veggies for extra nutrients and crunch.”
**Nutritional Information (per serving):**
* Calories: Approximately 300
* Protein: 25g
* Fat: 15g
* Carbohydrates: 20g
* Fiber: 7g
## Dinner Recipes
### 1. Baked Salmon with Asparagus
**Description:** A simple and elegant dinner that’s packed with omega-3 fatty acids and protein. The salmon is baked to perfection and served with tender asparagus.
**Ingredients:**
* 4 (4-ounce) salmon fillets
* 1 pound asparagus, trimmed
* 2 tablespoons olive oil
* 1 lemon, sliced
* Salt and pepper to taste
**Instructions:**
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the asparagus on the baking sheet and drizzle with 1 tablespoon olive oil. Season with salt and pepper.
4. Place the salmon fillets on the baking sheet and drizzle with the remaining 1 tablespoon olive oil. Season with salt and pepper.
5. Top each salmon fillet with a slice of lemon.
6. Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.
7. Serve immediately.
**Natalie’s Tip:** “For extra flavor, marinate the salmon in lemon juice, garlic, and herbs before baking.”
**Nutritional Information (per serving):**
* Calories: Approximately 400
* Protein: 30g
* Fat: 25g
* Carbohydrates: 5g
* Fiber: 2g
### 2. Chicken Stir-Fry with Brown Rice
**Description:** A quick and easy dinner that’s packed with protein and vegetables. The chicken is stir-fried with colorful vegetables and served over brown rice.
**Ingredients:**
* 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
* 1 cup broccoli florets
* 1 cup sliced bell peppers
* 1 cup sliced carrots
* 1/2 cup sliced onions
* 2 cloves garlic, minced
* 1/4 cup soy sauce
* 2 tablespoons honey
* 1 tablespoon sesame oil
* 1 tablespoon cornstarch
* 2 cups cooked brown rice
**Instructions:**
1. In a small bowl, whisk together the soy sauce, honey, sesame oil, and cornstarch.
2. Heat a large skillet or wok over high heat.
3. Add the chicken and cook until browned, about 5-7 minutes.
4. Add the broccoli, bell peppers, carrots, and onions and cook until tender-crisp, about 5-7 minutes.
5. Add the garlic and cook for 1 minute more.
6. Pour the sauce over the chicken and vegetables and cook until the sauce has thickened, about 2-3 minutes.
7. Serve over brown rice.
**Natalie’s Tip:** “Add some ginger or chili flakes for extra flavor and heat. You can also use different vegetables depending on what you have on hand.”
**Nutritional Information (per serving):**
* Calories: Approximately 450
* Protein: 35g
* Fat: 15g
* Carbohydrates: 40g
* Fiber: 5g
### 3. Vegetarian Chili
**Description:** A hearty and flavorful chili that’s packed with protein, fiber, and vegetables. This chili is perfect for a cold night and can be easily customized to your liking.
**Ingredients:**
* 1 tablespoon olive oil
* 1 onion, chopped
* 2 cloves garlic, minced
* 1 bell pepper, chopped
* 1 (15-ounce) can diced tomatoes, undrained
* 1 (15-ounce) can kidney beans, rinsed and drained
* 1 (15-ounce) can black beans, rinsed and drained
* 1 cup corn kernels (fresh or frozen)
* 1 tablespoon chili powder
* 1 teaspoon cumin
* 1/2 teaspoon oregano
* Salt and pepper to taste
* Optional toppings: shredded cheese, sour cream, avocado, cilantro
**Instructions:**
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 5-7 minutes.
3. Add the garlic and bell pepper and cook for 2-3 minutes more.
4. Stir in the diced tomatoes, kidney beans, black beans, corn, chili powder, cumin, oregano, salt, and pepper.
5. Bring to a boil, then reduce heat and simmer for 20-30 minutes, or until the chili has thickened.
6. Serve hot with your favorite toppings.
**Natalie’s Tip:** “Add a pinch of cocoa powder or a splash of balsamic vinegar to the chili for extra depth of flavor.”
**Nutritional Information (per serving):**
* Calories: Approximately 350
* Protein: 20g
* Fat: 8g
* Carbohydrates: 50g
* Fiber: 15g
## Snack Recipes
### 1. Apple Slices with Peanut Butter
**Description:** A simple and satisfying snack that’s perfect for curbing cravings. The apple provides fiber and vitamins, while the peanut butter adds protein and healthy fats.
**Ingredients:**
* 1 apple, sliced
* 2 tablespoons peanut butter
**Instructions:**
1. Slice the apple into wedges.
2. Spread peanut butter on each slice.
3. Enjoy!
**Natalie’s Tip:** “Choose natural peanut butter without added sugar or salt.”
**Nutritional Information (per serving):**
* Calories: Approximately 200
* Protein: 7g
* Fat: 12g
* Carbohydrates: 20g
* Fiber: 4g
### 2. Greek Yogurt with Berries
**Description:** A creamy and refreshing snack that’s packed with protein and antioxidants. The Greek yogurt provides calcium and probiotics, while the berries add sweetness and flavor.
**Ingredients:**
* 1 cup plain Greek yogurt
* 1/2 cup mixed berries (strawberries, blueberries, raspberries)
* 1 tablespoon honey (optional)
**Instructions:**
1. Place the Greek yogurt in a bowl.
2. Top with mixed berries.
3. Drizzle with honey, if desired.
4. Enjoy!
**Natalie’s Tip:** “Choose plain Greek yogurt to avoid added sugar. You can sweeten it with honey or maple syrup, if desired.”
**Nutritional Information (per serving):**
* Calories: Approximately 150
* Protein: 20g
* Fat: 2g
* Carbohydrates: 15g
* Fiber: 3g
### 3. Trail Mix
**Description:** A customizable snack that’s perfect for on-the-go. Trail mix provides a mix of healthy fats, protein, and carbohydrates.
**Ingredients:**
* 1/4 cup nuts (almonds, walnuts, cashews)
* 1/4 cup seeds (pumpkin, sunflower)
* 1/4 cup dried fruit (raisins, cranberries)
* 1/4 cup dark chocolate chips (optional)
**Instructions:**
1. Combine all ingredients in a bowl.
2. Mix well.
3. Store in an airtight container.
4. Enjoy!
**Natalie’s Tip:** “Choose unsalted nuts and seeds to reduce sodium intake. Be mindful of portion sizes, as trail mix can be high in calories.”
**Nutritional Information (per serving):**
* Calories: Approximately 250
* Protein: 8g
* Fat: 15g
* Carbohydrates: 25g
* Fiber: 5g
## Conclusion
These recipes by Natalie Rizzo, MS, RD, are a fantastic way to incorporate healthy and delicious meals into your diet. With a focus on whole, unprocessed foods, these recipes are not only good for you but also incredibly satisfying. So, get cooking and enjoy the benefits of nourishing your body with flavor!