Pumpkin Pie overnight oats (2 servings)


  • 1cup Rolled oats
  • 1/4cup pumpkin puree (From the can, NOT pumpkin pie filling!)
  • 1cup Milk of choice (cows, almond, ect.)
  • 2Tbsps Maple Syrup
  • 1-2tsps vanilla extract
  • 1Tbsp pumpkin pie spice



  1. Stir in all ingredients together into a container with a lid and store in the fridge overnight.

Banh Xeo



  • 1 packet Banh Xeo flour (12 oz)
  • 1/2 teaspoon turmeric powder
  • 80 grams rice flour
  • 1 teaspoon refined sea salt
  • 1/2 teaspoon MSG
  • 1 can coconut milk (13.5 fl oz)
  • 3 cups water
  • 1 egg (beaten)
  • 3-5 green onions (sliced thinly)


  • 15-20 whole shrimp (size 21-25; peel and devein)
  • 2 teaspoons salt
  • 1 teaspoon pork/chicken/mushroom stock powder(divided)
  • 1 tablespoon vegetable oil
  • 3 garlic (minced)
  • 1 small shallot (minced)
  • 1 cup bean sprouts


  • Lettuce


  1. In a large mixing bowl and using a large whisk, mix together flour, turmeric powder that came with the flour, additional turmeric powder, rice flour, sea salt, MSG, coconut milk, water and egg until completely dissolved. Add green onions and set aside to rest for at least one hour. The longer the batter rests, the crispier it will be when fried as flour expands.
  2. Clean the pork and shrimp by vigorously rubbing them with salt. Rinse under cold running water and drain dry. Slice pork belly into thin pieces. Marinate shrimp and pork belly with stock powder (1/2 teaspoon each).
  3. In a large skillet, heat vegetable oil on medium-high. Add minced garlic and shallot and sauté until fragrant. Add shrimp into the same pan and lightly pan fry until no longer translucent (1-2 minutes). Remove shrimp from skillet and set aside.
  4. Put the presoaked mung bean in a microwave-safe bowl and fill it with water to cover it by 1 inch. Place in microwave uncovered and cook for 5 minutes until soft. Drain and set aside.
  5. To make the pancake/crepes, coat a large non-stick skillet with a thin layer of vegetable oil. Ladle in about 1 cup of batter and immediately pick up pan and swirl batter around to cover the bottom and sides of skillet. Add bean sprouts and two shrimp to one side of the pancakes. Cover skillet with a lid and cook for 5 minutes on medium-high. After 5 minutes, remove the lid and allow the pancake to dry out and become crispy. Once you get the desired crispiness and pancake can be loosely shaken from the skillet, use a spatula to fold the pancake in half. Slide pancake onto a serving platter. Repeat with remaining batter and ingredients.



Makes 8-10 crepes


Original recipe from HERE

Oven Baked Panko Crumbs Salmon


  • 1 cup Panko breadcrumbs
  • 1 1/2 tbsp minced garlic
  • 1 tsp fennel seeds
  • 2 tsp sumac
  • Finely grated rind of 2 lemons
  • 30 g chopped flat-leaf parsley
  • 30 g chopped French chives
  • Salt
  • Black pepper
  • 100 g melted butter
  • 1 tbsp extra-virgin olive oil
  • About 500 g of Salmon trout
  • 1 tbsp creamed horseradish sauce



  1. Preheat oven to 430° F
  2. In a bowl mix breadcrumbs, minced garlic, fennel seeds, sumac, grated lemon rind, parsley, chives, salt and pepper, and melted butter.
  3. Drizzle extra-virgin olive oil over baking sheet.
  4. Place salmon, skin side down, on paper.
  5. Pat dry the top of the salmon with a paper towel.
  6. Spread horseradish sauce over the top of salmon.
  7. Place the spice bread crumb mixture over the spread horseradish, press on.
  8. Place salmon in oven for 15 minutes or until thoroughly cooked.
  9. Allow to cool for about 5 minutes.
  10. Best served with a side of green vegetables, such as spinach and tartar sauce.
  11. Enjoy!


Baked Spinach & Zucchini


  • 4 tablespoons of unsalted butter, melted.
  • Olive oil
  • 1 pound of a small zucchini, sliced in rounds
  • 1 tablespoon minced garlic
  • 10 ounces of frozen chopped spinach
  • 1 cup cooked brown rice
  • 1/4 cup chopped fresh basil leaves
  • 1/4 cup chopped fresh parsley
  • 1/2 teaspoon of ground nutmeg
  • 2 tablespoons of freshly squeezed lemon juice
  • Salt and black pepper
  • 4 large eggs
  • 3/4 cup of fat-free half-and-half creamer
  • 1/4 cup of fresh Italian Parmesan cheese, grated
  • 2 ounces of Gruyere cheese, grated



  1. Preheat oven to 350°F.
  2. Greased baking dish or cast iron pans with melted butter or cooking spray.
  3. Heat 2 tablespoons of olive oil in a large sauté pan over medium-high heat.
  4. Add zucchini and garlic, sauté for 1 to 2 minutes.
  5. Drain water from spinach and add to the pan with zucchini.
  6. Add rice, basil, parsley, nutmeg, lemon juice, 2 teaspoons of salt, 1 teaspoon of pepper, and toss.
  7. Transfer to baking dish or cast-iron pan.
  8. In a bowl whisk the four eggs, creamer, 2 tablespoons of melted butter, and do you want 4th cup of Parmesan cheese.
  9. Pour the mixture over the spinach and zucchini evenly.
  10.  Add some extra Parmesan cheese and Gruyere cheese on top.
  11. Take for about 20 to 30 minutes, until the knife inserted comes out clean.
  12. Serve and enjoy!


Serves 6

Total time: 45 minutes

HEBNI by Nature – April Event

Hebni Nutrition Consultants is excited to announce that it will be hosting the event, Hebni by Nature: A Farm to Table Experience in collaboration with Infinite Zion Farms. This outdoor event is to bring awareness to National Minority Health Month, which happens yearly in April, by providing various fun, engaging, and educational activities for participants to enjoy!

Some of the activities include an interactive garden tour of the south street location farm, Japanese fitness, like yoga & Tai chi, and a breakfast and smoothie demo utilizing the crops grown within the farm. Also, Hebni’s mobile farmers market, The Fresh Stop Bus, will be featured at this event.

To raise awareness for National Minority Health Month, this health promotion event for minorities living in Orange County will be on April 24th, 2021, from 8-11 AM at Infinite Zion Farms, located at 626 W. South Street, Orlando, FL 32805.

There is also volunteer opportunities for this wonderful event. For more information on how to volunteer please visit HERE. You can also register to volunteer on the link provided below.

For more information and to RSVP, please view the event flyer and visit HERE or you may also visit the link below.



Marinated Black Bean Salad

Prep time: 15 min

Cooking time: 15 min

Makes 6 servings


4 Tbsp or 2 oz Lime Juice

2 Tsp Fresh Parsley, Fine Diced

1/2 Tsp Ground Cumin

1Tsp or 1/4 oz Fresh Garlic Cloves

2 Tbs or 1/3 oz Mexican Seasoning Mix

1/2 cup or 1/3 oz Fresh Cilantro, Minced

1 Tbp or 1/4 oz Olive Oil

1/8 cup or 2 oz Honey

1/4 cup or 2 oz Red Wine Vinegar

2 cup or 11 1/2 oz Canned Low-Sodium Black Beans, drained and rinsed

1 1/2 cup or 8 2/3 oz Froze Whole-Kernel Corn, thawed

1 cup tri-color Bell Peppers diced (red, yellow, green)

1/2 cup Fresh Salsa

1/4 cup Fresh Red Onions, diced

1/4 cup Jalapeños, diced, seeded


  1. Dressing: Combine lime juice, parsley, cumin, garlic, ancho chili powder or Mexican seasoning mix, cilantro, olive oil, honey, and apple cider vinegar. Stir well. Set aside for step 3.
  2. Vegetables: Combine black beans, corn, green peppers, red peppers, salsa, onions, and jalapeños in a large bowl. Stir well.
  3. Pour about 1/2 cup dressing over vegetables. Stir well.
  4. Transfer about bean salad to medium serving bowl.
  5. Critical Control Point: Cool to 40 °F or lower within 4 hours.
  6. Critical Control Point: Hold at 40 °F or below until served,
  7. Serve 2/3 cup.

White Chili with Ground Turkey

A great alternative to regular chili. This dish has a unique taste that even the pickiest eater will enjoy. Make sure you spice this one to taste! Garnish with cheese, salsa, sour cream and cilantro leaves, and serve with rolled tortillas on the side.


15 mins


30 mins


45 mins




8 servings


Ingredient Checklist

  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 ½ pounds ground turkey
  • 2 (4 ounce) cans canned green chile peppers, chopped
  • 1 tablespoon ground cumin
  • 1 tablespoon dried oregano
  • 1 teaspoon ground cinnamon
  • ground cayenne pepper to taste
  • ground white pepper to taste
  • 3 (15 ounce) cans cannellini beans
  • 5 cups chicken broth
  • 2 cups shredded Monterey Jack cheese


Instructions Checklist

  • Step 1

In a large pot over medium heat, combine the onion, garlic and ground turkey and saute for 10 minutes, or until turkey is well browned. Add the chile peppers, cumin, oregano, cinnamon, cayenne pepper to taste and white pepper to taste and saute for 5 more minutes.

  • Step 2

Add two cans of the beans and the chicken broth to the pot. Take the third can of beans and puree them in a blender or food processor. Add this to the pot along with the cheese. Stir well and simmer for 10 minutes, allowing the cheese to melt.

Nutrition Facts

Per Serving:

396 calories; protein 31.5g 63% DV; carbohydrates 26.7g 9% DV; fat 17.3g 27% DV; cholesterol 92.3mg 31% DV; sodium 1366mg 55% DV.

© Copyright 2020 allrecipes.com. All rights reserved.

Low-Fat Fettuccine Alfredo


  1. 12 ounces fettuccine
  2. 1 head broccoli, cut into florets, stalk peeled and sliced
  3. 1 1/2 cups skim milk
  4. 1 tablespoon unsalted butter
  5. 1 tablespoon flour
  6. 3/4 cup cup freshly grated Parmesan, plus more for serving
  7. kosher salt


  1. Cook the pasta according to the package directions. Drain.
  2. Meanwhile, bring a pot of salted water to a boil and cook the broccoli until tender, 3 minutes. Drain.
  3. Heat the milk and butter in a large saucepan over low heat and slowly whisk in the flour. Simmer until slightly thickened, whisking constantly, 1 to 2 minutes.
  4. Remove from heat and stir in the Parmesan and ½ teaspoon salt. Add the pasta and broccoli and cook, stirring, over low heat until heated through.
  5. Top each serving with extra Parmesan.

By Maureen Callahan, R.D., and Kay Chun

Caramelized Butternut Squash Soup Recipe


  • 3 tablespoons extra-virgin olive oil
  • 3 pounds butternut squash, peeled and cubed
  • 1 large onion, sliced
  • 3 tablespoons butter
  • 1 tablespoon sea salt
  • 1 teaspoon freshly-cracked white pepper
  • 4 cups chicken broth, or more as needed
  • 1/4 cup honey
  • 1/2 cup low fat half and half cream
  • 1 pinch ground nutmeg, or more to taste
  • 2 Tbsp Brown sugar, to taste
  • salt to taste
  • ground white pepper to taste


  1. Heat olive oil in a large pot over high heat. Cook and stir squash in hot oil until completely browned, about 10 minutes. Stir onion, butter, sea salt, and cracked white pepper into the squash; cook and stir together until the onions are completely tender and beginning to brown, about 10 minutes.
  2. Pour chicken broth and honey over the mixture; bring to a boil, reduce heat to medium-low, and cook at a simmer until the squash is tender, about 5 minutes.
  3. Pour the mixture into a blender no more than half full. Cover and hold lid in place; pulse a few times before leaving on to blend. Puree in batches until smooth.
  4. Stir cream, brown sugar, nutmeg, salt, and ground white pepper into the soup to serve.