Lunch and Dinner

A few years ago, I stopped eating tuna. Absolutely avoided it like the plague. I think it was a mix of how much I ate as I child and the science telling me it contains high levels of mercury, which freaked me out enough to completely erase it from my diet. Fast forward to now and those dang Costco sample days, I decided to taste some canned tuna they were sampling that particular day. OH MY LANTA it was like a wave of delicious nostalgia washed over me. Since then I have been hooked. I crave it and probably make some form of it once a week for a quick and tasty lunch.

Tuna & Mercury. Say what!?

According to the FDA, Tuna has of the potential of containing various amounts of the mercury. Not exactly what we want in our food, but I believe when you’re educated on how to pick the best tuna, the health benefits outweigh the risk. Skipjack or light tuna contains the lowest amounts of mercury while bigeye contains the most, which is probably why you don’t see that one canned or in a pouch at the grocery store. Albacore tuna’s levels were slightly above skipjack or light tuna. Stick to trusted brands like Safe Catch, Wild Planet, and Thrive Market to ensure you’re getting quality tuna. Also look for pole and line caught.

Benefits of Tuna

Tuna is a great protein source especially on those busy days when lunch prep needs to be quick. It’s also loaded with vitamins like B12 and omega-3 fatty acids which are great for brain and energy levels. If I don’t make some version of this recipe, I’ll toss on a salad with avocado and olive oil. Also super tasty!

How to Make Chickpea Tuna Salad:

Simply combine all ingredients in a bowl and mix thoroughly. Spread on your favorite bread, enjoy as a lettuce wrap, or use it as dip with crackers. However you like it, do that. Store leftovers in the fridge for 1-2 days.

5-Minute Chickpea Tuna Salad

A filling, protien-rich recipe

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Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Appetizer, Light Meals, Lunch, Meal Prep, Summer Recipes

Cuisine American, Mediterranean

Servings 2

Equipment

• can opener
• cutting board
• Measuring cups and spoons
• mixing bowl
• chopping knife

Ingredients

  

• 1 can skip jack or light tuna
• 2-3 tbsp Greek yogurt or avocado oil mayo
• 2 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp dijon mustard
• ½ can chickpeas
• 1 can tuna
• cup chopped celery
• 2 tbsp chopped red onion
• 1 tsp dried parsley or 1 tbsp fresh (more to taste)
• 1 tsp dried dill or 1 tbsp fresh (more to taste)
• dash of hot sauce, optional
• salt and pepper to taste

Instructions

 

• Combine all ingredients in a mixing bowl and gently fold to combine. Serve in a lettuce wrap, with crackers, or as heart sandwhich filling. Store leftovers in the fridge for up to two days. Enjoy!

Notes

Original recipe adapted from:

https://dishingouthealth.com/chickpea-tuna-salad/#recipe

Keyword dijon mustard, dill, greek yogurt, healthy, lemon, lettuce wraps, light lunch, low carb, olive oil, parsley, quick lunch, salt and pepper, tuna

References:

https://www.fda.gov/food/metals-and-your-food/mercury-levels-commercial-fish-and-shellfish-1990-2012

So, I’m really into beets right now. Red, golden, white, all of them. The earthy flavor mixed with olive oil, salt, and pepper–yum. Since I’ve discovered Costco’s pre-cooked pack of beets, I’ve been downing them like candy. This salad recipe is so quick and simple. It’ll make a great side dish for the every day dinner or cook-out as well as a holiday. It’s around 7 ingredients (not counting salt and pepper) and comes together in minutes.

Massage Your Kale

The first step is to always massage your kale with olive oil before assembling. This makes the kale more tender and easier to digest. What is massaging kale you ask? It’s simple coating in olive oil and squeezing the kale like your mixing a bowl of dough by hand until each piece of kale is coated and shiny. You’ll feel the leaves soften as you go. That’s what you want! Let that sit for a few minutes and then massage again.

Chop, Drizzle, Sprinkle

Next, chop your beets and slice your onion however you like. Add those to your bowl of kale with a drizzle of balsamic vinegar and toss again. Sprinkle with walnuts, feta (or goat cheese), salt/pepper, and hemp seeds if you like. If you have any basil lying around, throw that in too!

Make It a Meal

If you’re wanting to make this salad a meal, top it with quinoa, eggs, sliced chicken, lentils, or salmon! Best served immediately, but will last in the fridge for a few days.

Simple Beet & Kale Salad

A quick and delicious salad full of nutrients and flavor

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Salad

Cuisine American

Servings 2

Equipment

• cutting board
• chopping knife
• mixing bowl

Ingredients

  

• 4 cup chopped kale
• 1 cup previously cooked beets, sliced or chopped
• ¼ or less sliced small red nion
• ¼ cup chiopped walnuts
• ¼ or less feta or goat cheese
• 1 tbsp hemp seeds optional
• drizzle of extra virgin olive oil
• drizzle of balsamic around 1-2 tbsp is usually good
• salt and pepper to taste
• 8 oz protein of choice optional
• 1/2 cup previously cooked quinoa optional
• 1/4 cup blueberries optional, but tasty!

Instructions

 

• Chop kale and discard stems. Place in mixing bowl with a drizzle of olive oil and massage like your mixing dough until leaves begin to soften and each leaf is well coated.
• Add in chopped beets, sliced onions, balsamic, salt, and pepper and lightly toss. Add a little more olive oil and/or quinoa if desired.
• Top with walnuts, hemp seeds, and goat or feta cheese. Add more salt and pepper to taste. Top with protein of choice, serve, and enjoy!
• Store leftovers in the fridge for a couple of days.

Keyword balsamic, beets, bell pepper, feta, goat cheese, green onions, kale, olive oil, salt and pepper, walnuts

When you’re looking for an easy, light, and nutrient-dense dinner ready in under 30 minutes, this customizable recipe is a must. Citrus and shrimp are a perfect flavor pair and roasted vegetables are always a good idea.

Time Saving Tips

A great way to save some time in the kitchen to chop your veggies right away when you bring them home from your grocery shopping run. This will speed things up in the kitchen if you’re short on time. To save more time on this recipe, use precooked shrimp so all you have to do is thaw and add the pan to warm up. You could also use leftover rice or quinoa from other recipes. Making a big batch of quinoa or caulirice when you are prepping your produce for the week is another great meal-prepping tip. Minimizing one step of a recipe can make a big difference.

Another benefit of using leftover rice is that you are now consuming a resistant starch. A resistant starch feeds good gut bacteria and lessens the impact starches have on our blood sugar. Chilling starches like rice and potatoes before using them actually transforms the starch content into a better version for your body! I usually make a big batch of roasted sweet potatoes the day before I want to use them or to munch all on all week. Just be sure to slowly reheat for maximum benefit or enjoy chilled.

Making This Recipe

If you’re vegetables are already chopped, toss them in avocado oil, a little salt and pepper, and dump out on a sheet pan. Preheat your oven to 375. Whiles the oven is coming to temp, thaw the frozen shrimp in a bowl of cold water or place in a strainer under a a stream of cold water for 5-7 minutes. When the oven is to temp, cook veggies for 25-30 minutes or until tender. To speed things up even more, preheat the oven to 400 and and cook for 20-22 minutes.

While the veggies are cooking, dump the frozen cauliflower rice into a small pot and steam until warmed through and softened. Next, combine all sauce ingredients and stir to combine. When shrimp is thawed, add to a small pan and saute with 3/4 of the sauce stiring to coat.

When ready to serve, drizzle the remaining 1/4 cup over the shrimp, vegetables, and caulirice.

Variations

Feel free to swap out the cauliflower rice with quinoa, regular rice, zucchini noodles, or your favorite pasta. If not already prepped, it will add more time in the kitchen, but will be just as delicious. Not a shrimp fan? Try wild-caught salmon, mahi-mahi, or organic chicken breast. If you need a vegan option, throw in some chickpeas or cannellini beans. For a more exciting flavor punch, use lime juice rather than lemon, cilantro in place of the parsley, half a teaspoon of chili powder, and add 1/2 teaspoon of garlic powder. A little heat with the citrus is a lovely flavor combination.

Storage and Meal Prep

Portion out into food containers of your choice and enjoy an easy grab and go lunch for the next couple of days or freeze for future use.

30-Minute Lemon Parsley Shrimp and Vegetables With Cauliflower Rice

A quick, light dinner recipe ready in 30 minutes or less.

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Prep Time 5 minutes mins

Cook Time 30 minutes mins

Total Time 35 minutes mins

Course Dinner, Lunch, Main Course, Salads

Cuisine American, Mediterranean

Servings 4

Ingredients

  

• 6 cups chopped vegetables of choice carrot, zucchini, broccoli, cauliflower, onion, corn, peppers, etc.
• 1-2 tbsp avocado oil for roasting
• 1 lb cooked shrimp
• 2-3 cups cauliflower rice quinoa, rice, or pasta of choice

Lemon Parsley Sauce

• 1 tbsp lemon zest
• ½ lemon, juiced
• ¼ cup parsley, chopped
• 2 tbsp extra virgin olive oil
• 2 garlic cloves, minced
• salt & pepper to taste
• dash of chili powder optional
• extra splash of lemon and parsley leaves for garnish

Instructions

 

• Preheat the oven to 375. Toss mixed vegetables in avocado oil, salt, and pepper. Bake for 30 minutes.
• While vegetables are roasting, thaw the shrimp in a large bowl of cold water. Change out water every 10 minutes until thawed.
• Combine all the sauce ingredients in a small bowl and set aside.
• Next, add frozen caulirice to a small pot and steam over medium heat until tender.
• In a skillet, add thawed shrimp with ¾ of the sauce and stir to coat. If you prefer a thicker sauce, add 1 tsp of arrowroot flour to the sauce. Heat over medium until warmed through.
• Once vegetables are tender, plate as desired. Drizzle the remaining sauce over each plate and garnish with extra parsley or lemon. Enjoy!

Keyword broccoli, carrots, cauliflower, cauliflower rice, garlic, keto, lemon, low carb, olive oil, paleo, parsley, shrimp, whole30, zucchini

Tis the season for BBQs, potlucks, lake weekends, camping, and all the foods that go with summer. I used to love that classic pasta salad that was at every party in the summertime. The one with rotini noodles, pepperoni, broccoli, carrots, parm, and that italian dressing and seasonings. This recipe is a take on that classic summerdish but made better for you. You might be asking, “what’s so wrong with the original recipe? There’s veggies in it.” Let me break it down for you and explain why I chose healthier swaps for the ingredients.

Which Noodles are Best?

Pasta noodles today are made with semolina or durum wheat. These are not inherently bad, but the pesticides sprayed on the crops can still reside in the noodles. Opt for an organic, vegetable, or bean option when possible. I have recently found Cybelle’s brand and it’s all I buy now. Their products are naturally gluten free because they are made from cauliflower, lentils, parsnips, beets, broccoli, and other vegetables. I love the flavor and the plant protein and fiber they add to meals. They provide the nostalgia of my childhood (I would only eat buttered noodles for many years) without feeling full and wieghed down by the empty calories. If you’d like to keep the recipe low carb, skip the noodles and add additional vegetables. Another option would be to use chickpeas or white beans in place of the noodles for a whole foods option.

Vegetable and Protein Options

For the vegetables in the recipe, I added 1/2 cup each of cauliflower, broccoli, carrot, cherry tomato, cucumber and a 1/4 cup diced red onion. I love recipes that are full of vegetables so I cut back on the pasta portion and replaced it with additional veggies. You could also add black olives, red peppers or any other vegetable you love.

Since my pasta has a good amount of protein and I wanted to focus on the vegetables in the recipe, I skipped the pepperoni this time. However, it would make a delicious add-in! I may even add it later. Stick with uncured pepperoni and look for turkey pepperoni for a leaner, higher protein option. I recommend Applegate Farms when looking for quality deli meats. For a vegan option, use a plant protien-packed pasta like pea or chickpea noodles or add in chickpeas or white beans.

Feta provides the best flavor with the vegetables in this salad. It gives it a light meditterean feel. Parmesan or goat cheese would also work. Skip the cheese for a dairy-free option!

Truth Bomb about Store Bought Salad Dressings

I won’t name brands, but most store bought dressings you find at your local grocery store contain soybean oil or canola oil as their base. Not only are these oils inflammatory, they can lead to significant health issues if consumed regularly. I encourage you to always read the back of the bottle before purchasing. Look for olive or avocado oil in the first few ingredients. These oils are a much better, healthier option. Better yet, make your own dressings. Most dressings take 5 minutes or less and taste way better than anything you can find in store. You could make your own italian dressing with red wine vinegar, olive oil, italian seasoning, salt and pepper. For convenience, I used Primal Kitchen Zesty Italian Dressing. I only buy Primal Kitchen brand when buying storebought dressings because they contain good-for-me ingredients I can trust. You can find this awesome brand at most grocery stores now, on Thrive Market, Amazon, or use the code JOYFULLYFED at checkout on their website for a discount!

Storage and Meal-Prep

This recipes makes a great meal-prep option for light lunches. After combining all ingredients, I’d reccommend letting it marinate in the refridgerator overnight. It makes the flavors so much better! Store in air-tight glass containers. This recipe makes 4-5 side dish servings or 2-3 meal servings.

Comment below and let me know how much you love this easy, healthy, and delicous recipe!

Italian Pasta Salad

A healthier twist on a classic summer side dish.

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Prep Time 8 minutes mins

Cook Time 7 minutes mins

Total Time 15 minutes mins

Course Appetizer, Lunch, Meal Prep, Salad, Side Dish

Cuisine American

Servings 4

Equipment

• small pot
• cutting board
• chopping knife
• measuring cups/spoons
• spatula or wooden spoon

Ingredients

  

• 3 cups pasta of choice omit for low-carb option, see notes for ideas
• ½ cup broccoli, chopped
• ½ cup cauliflower, chopped
• ½ cup cherry tomatoes, sliced
• ½ cup cucumbers, sliced and quartered
• ⅓-½ cup crumbled feta omit for dairy-free/vegan option
• ½ cup Primal Kitchen Zesty Italian Dressing or homeade dressing
• 5 turns fresh cracked salt and pepper
• ¾ cup chopped uncured turkey or pork/beef pepperoni omit for vegan option
• 2 tbsp italian seasoning

Instructions

 

• Boil noodles according to direction on the package. While noodles are cooking, chop vegetables and set aside.
• Once noodles are al dente, drain and rinse.
• In a mixing bowl, combine noodles and vegetables. Stir to combine.
• Add feta, dressing, pepperoni, and seasonings. Gently stiry again to evenly coat all ingredients.
• Add additional seasonings to taste if desired. Let salad marinate in the fridge overnight or for a day to maximize flavor. Can be served immediately if needed. Store in the fridge for 3-4 days. Enjoy!

Notes

Good pasta options: Cybelle’s brand (my favorite!), Jovial foods Einkorn pasta, Banza chickpea pasta, brown rice pasta, an organic brand, or any other vegetable based noodle. 

Keyword broccoli, camping food, cauliflower, cucumber, diced tomatoes, feta, italian, lunch, meal-prep, pasta, pepperoni, salads, vegan, vegetarian

Thai food has always been a favorite of mine. I love curries, chicken satay, and naan SO much. Although eating out at my favorite Thai place has been a treat, I rarely do it anymore because of the sneaky oils that are added to most sauces. Not to be the bearer of bad news, but most restaurants use soybean or canola oil in their recipes. I also learned I have a soy allergy so eating out has become quite tricky for me. Because these oils are so inflammatory, I try and avoid them as much as possible.

This well-balanced salad recipe came from a blogger and cook book author I really enjoy following, Cassie Joy Garcia of Fed and Fit. Here’s the original recipe for reference. She has so many great recipes that are simple and great for meal-prep. I made this recipe for my meal prep customers this past week and got rave reviews! It will be a staple on the salad rotation for sure.

Salad Ingredients

To keep it traditional, I used red pepper, carrot, cabbage, green onion, and cilantro over a bed of green lettuce. You can add whatever veggies you love and whatever greens base you prefer. Slice the veggies very thin so the dressing can coat everything nicely.

For protein, I used chicken breast so I could have the chicken satay feel, but fish, shrimp, or even chickpeas would be a great substitute. You could also skip the protein all the together and make it a side dish! I like to make big batches of chicken breast in my instant pot and freeze in 1lb portions for future recipes. So for this recipe, I used leftover chicken, which made it come together so quick.

Peanut Dressing

It is so hard for me to not lick this bowl clean. The sweet and savory balance of peanut butter, lime, coconut aminos, and a little honey just takes me back to the best chicken satay I had a few years ago in Minneapolis. My husband and I were doing Whole30 and although we definitely cheated with this meal, it was so worth it. As I type this, I just got the brilliant idea to use this sauce to make satay at home! If you try it before me, let me know how it goes.

I particularly like this recipe because she uses coconut aminos rather than soy sauce, which is perfect for those avoiding soy in all forms. Soy sauce is often made with genetic modified soybeans and an insane amount of salt. Coconut aminos, for me, is a perfect replacement. If you haven’t had it before, I highly recommend! You can find it at your local natural foods store, Whole Foods, Amazon, or Trader Joes. TJ’s has the best deal on coconut aminos!

How To Make This Salad

This recipe rocks because it comes together very quickly. If you use leftover chicken it comes together in about 15 minutes. Here are the steps:

1. Prepare the veggies: Chop, slice, and dice.
2. Add protein of choice.
3. Mix the dressing ingredients together until smooth and drizzle over top.

Meal Prep and Storage

This recipe should make about 2 salads depending on how big you like your salads. You will probably have a little peanut dressing left over. I tossed my chicken in the sauce before adding to the salad and then drizzled more over top. Package them up in glass containers with the dressing in a separate jar and you’ll have 3 delicious and healthy salads ready to go for those busy days when you don’t have time to make lunch or you’re too tired to even think about it. The peanut dressing will thicken in the fridge. Don’t worry, that’s normal! Leave it on the counter for about 20 minutes before serving if you prefer a less thick dressing.

Let me know what you think in the comments, on Facebook or my Instagram page. Happy Eating!

Thai Chicken Salad

A healthy twist on my favorite chicken satay dish at Thai restaurants. Easy and great for meal-prep!

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Dinner, Lunch, Meal Prep, Salad

Cuisine Thai

Equipment

• cutting board
• Knives
• salad bowls
• Forks
• Measuring cups and spoons
• whisk
• prep bowls

Ingredients

  

Salad Ingredients

• 8oz shredded chicken breast about 1.5 cups or so. Add more if desired.
• 7-8 handfuls greens of choice romaine, green leaf, green cabbage, etc.
• ½ cup red cabbage, thinly sliced
• ½ cup shredded carrots
• ½ red pepper, thinly sliced
• ⅓ cup green onions, chopped or 2 whole green onions, chopped
• ½ cup cilantro, chopped
• 2 tbsp chopped peanuts

Peanut Dressing

• ¼ cup peanut butter natural is best, no added oils or sugars!
• 2 tbsp coconut aminos
• 1 tbsp fresh lime juice
• 2 tbsp water more to thin the dressing if desired
• 1 tsp sesame oil
• 1 tsp honey
• dash of salt and pepper

Instructions

 

• Chop and prepare all the veggies and greens into separate piles or bowls. Once chopped, equally divide the veggies in two salad bowls. Set aside.
• Make the sauce by combining all ingredients in a small mixing bowl and whisking until smooth. Add additional water to to thin out the dressing if desired. Sprinkle in additional coconut aminos, honey, lime, or salt and pepper as desired.
• If you prefer, mix a little of the peanut dressing into the chicken first and then add it to the salad before adding the dressing over top of the salad. If not, add the uncoated chicken to the salad and then drizzle the dressing over the bowls until evenly coated. Sprinkle with peanuts and extra cilantro if desired. Enjoy!

Keyword carrots, chicken, cilantro, coconut aminos, green onions, greens, lime, meal-prep, paleo, Peanut butter, peanuts, red cabbage, red pepper, romaine, salads, salt and pepper, sesame oil

Do you love sweet potatoes as much as I do? These deliciously sweet root vegetables are a favorite side dish when I am craving something “carby” but want to keep it as nutrient-dense as possible. I was inspired by mindbodygreen’s post about Dr. Gundry’s tip on making sweet potatoes even better for you, so I created this recipe. Unless you’re trying out a keto diet, sweet potatoes shouldn’t be demonized for their carbohydrate content. They are a nutrient dense, whole-food option that anyone can and should enjoy! An easy way to minimize carbs if you’re trying to is to stick to a 1/4 or 1/2 cup serving per meal or skip the carbs at lunch and enjoy them at dinner.

Sweet Potato 101

First, start out with a quality sweet potato such as an organic choice from your natural foods store or check out the organic section at Walmart, Target, or Trader Joe’s. They have some top-notch organic options! Although sweet potatoes are not on the “Dirty Dozen” List, which is what I use most when deciding between conventional vs. organic, I will always recommend an organic fruit or vegetable if you’re looking for the highest amount of nutrients in your foods.

If your budget doesn’t allow for organic right now, conventional produce is fine. Any variety will work for this recipe. You could even use a normal potato if sweet isn’t your thing. I added a purple sweet potato for an added powerhouse of nutrients. According to mindbodygreen, this unique potato is a common food among longevity diets of people living in the Blue Zones of the world. Pretty cool right? You can find them at Trader Joes, or your nearest natural foods store. On a side note, mindbodygreen is a great resource for all things health and wellness, check out their website.

What is Ghee?

Ghee is clarified butter. Ghee is made by melting down butter and skimming off the milk solids to make it lactose-free. Ghee is my go-to cooking fat for roasting and baking. It is one of the most stable fats with a smoke point of 450-485 degrees, meaning it doesn’t lose it’s nutrients through oxidization after a certain temperature. Extra virgin olive oil, on the other hand, is not the best choice for high heat cooking. It can actually become a harmful saturated fat when heated to 400 degrees or above because it’s smoke point is between 325-375 degrees. Avocado oil is also a good high-heat cooking choice. It’s chemical compounds also remain strong at high temperatures because it’s smoke point 520 degrees.

A Quick and Easy Recipe

I love love love roasted vegetables because they are simple to prep and easy to cook. I often make a big sheet pan full of a variety of vegetables all once so that I have them cooked and ready for quick meal prep over the next couple of days. This recipe is no exception! It requires very little effort and care. You’ll have a tasty side dish cooking while you fold laundry, finish your workout, or feed the baby.

Preheat the oven to 400 degrees and prepare your sheet pan with parchment paper for easy clean up. Chop the potatoes into 1-inch chunks, coat with ghee or avocado oil, sprinkle with salt and pepper, and bake! I like to melt my ghee on the stovetop for easier coating, but it is not necessary if you’re crunched for time. If you don’t melt it, just toss the sweet potatoes around a bit after cooking for a more evenly distributed buttery taste. Feel free to add spices to your liking! This is a very customizable recipe.

Nutrition Boosting Tip

After the potatoes have finished cooking, completely cool in the refrigerator before enjoying. Better yet, make them a day ahead of time to have enough time to chill. Chilling the potatoes significantly increases the amount of resistant starch. A resistant starch is a starch/fiber that doesn’t absorb into your bloodstream before it hits your colon. It ferments and becomes a prebiotic food that feeds your good gut bacteria. In Kelly Leveque’s book, Body Love Everyday, she says resistant starches are also contribute better blood sugar control and weight management because they don’t turn into glucose that spikes your blood sugar like normal starches do. Thanks Dr. Gundry for the cooling tip! Be sure to follow Kelly and Dr. Gundry for more great health tips!

Serve these tasty little nuggets with your favorite protein or as salad topping. Be sure to post a picture on Instagram and tag @Joyfully Fed or comment so I can enjoy your cooking adventures with you!

Simple Roasted Sweet Potatoes

An easy side dish that is just as delicious as nutritious. Paleo, Whole30, Dairy Free, and Vegan!

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Course Appetizer, Breakfast, Dinner, Lunch, Side Dish

Cuisine American

Equipment

• sheet pan
• mixing bowl
• small pot
• parchment paper
• wooden spoon

Ingredients

  

• 3 large sweet potatoes any color or variety
• 2 tbsp melted ghee or avocado oil
• 2 cloves minced garlic optional
• 1 tsp each sea salt and pepper add more to taste
• 2 tbsp chopped parsley for garnish

Instructions

 

• Preheat oven to 400.° Prepare a sheet pan with parchment paper.
• While oven is preheating, melt ghee in small pot over low heat. Once melted, set aside.
• Peel and chop sweet potatoes in 1-inch chunks. In a mixing bowl, coat the sweet potatoes with the melted ghee or avocado oil and sprinkle with sea salt, pepper, and garlic if desired. Gently stir to evenly coat.
• Bake for 25 minutes or until potato chunks are fork tender. Sprinkle with parsley and additional salt and pepper if desired. Enjoy! (See notes for a nutritional boost idea.)

Notes

Added nutritional boost:

Cool the sweet potatoes in the refrigerator overnight before eating. This causes the starches in the potatoes to become resistant starches, meaning they pass through your digestive system without being digested fully. Resistant starches then ferment in your colon and become a good source of prebiotics, which feed your good gut bacteria. 

See this post for more information on resistant starches.  https://www.mindbodygreen.com/articles/resistant-starch

 

 

 

 

Keyword avocado oil, black pepper, ghee, minced garlic, parsley, sea salt, sweet potato

Since it’s now Lent and I just got home from a Florida vacation, I have been experimenting in the kitchen with different fish and seafood recipes to help me feel like I am still sitting on the beach in the Florida Keys eating endless shrimp and Mahi-Mahi. This recipe has been my favorite so far!

Who doesn’t love the comfort-food feeling a Caesar salad provides? People either love it or hate it. I definitely love it! That salty, rich, and creamy goodness just gets me. However, I don’t love how many restaurant style and even store bought Caesar dressings are full of inflammatory fats and other ingredients making it not so good for your health. A salad should be a lighter meal but still filling and something you desire to eat. This recipe helps you not sacrifice what you really want to eat! You can enjoy that Caesar salad and still have it be a delicious and nourishing meal.

This Caesar salad recipe is based off of one of my favorite food bloggers, The Real Food Dietitians. They have some crazy delicious recipes for all eaters. They are a couple of talented recipe creators so be sure to check them out! #goals

Homemade Caesar Dressing

I made my own take on the dressing, although Primal Kitchen is a brand everyone should check out. I frequently use their Caesar dressing and it is a delish. If you have it in your fridge or don’t feel like making a homemade dressing, go buy this one! Their line of condiments is unbeatable when it comes to taste and quality ingredients. This dressing recipe is a dairy-free, vegan, and mayo-free vinaigrette style made with healthy fats like olive oil that will benefit your body and your tastebuds. It mixes up in almost no time and is a perfect balance of salty and savory yet light and refreshing.

Start by mincing your garlic and letting it sit for about 10 minutes for maximum health benefits. Then combine all other ingredients in a small jar and give it good shake or whisk to mix.

Why Salmon?

Salmon is a great source of protein and healthy, brain-boosting fats. It’s solid nutrition profile puts in in my top 3 favorite protein choices. It also pairs so nicely with the Caesar dressing making it a double win. Chicken or shrimp would also be a good protein options or keep it vegan and a few more chickpeas. It’s so versatile!

Everything else:

The crispy chickpeas act as the crouton on this salad bringing a more nutrition-packed punch and less of a blood sugar spike that could occur from the refined carbs like a classic crouton. If you have an air-fryer, I wold use that to crisp up these little guys in no time. Otherwise, baking them works find too if you have 30 minutes to spare.

Avocado adds additional healthy fat and fiber. The radish and onion add a nutritious crunch. If you aren’t dairy-free, definitely add a sprinkle of a high-quality parmesan and fresh-cracked pepper to top it off before digging in. It pulls everything together making it feel like a “classic” Caesar.

Did you make this recipe? Let me know what you think of it in the comments!

Salmon Caesar Salad with Caesar Dressing (Dairy Free and Vegan!)

A healthier take on a classic salad. Perfect for lunch or dinner!

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Course Dinner, Dressings, Lunch, Main Course, Salad

Cuisine Italian, Mediterranean

Servings 2

Equipment

• sheet pan
• oven
• small jar
• whisk

Ingredients

  

Salmon Salad:

• 2 portions wild-caught salmon
• 2 radishes, thinly sliced
• ½ an avocado, diced
• ¼ cup shredded or shaved parmesan
• ¼ cup red or white onion, thinly sliced
• ½ cup crispy chickpeas homemade or store-bought
• 1 large head of romaine, or 6-8 cups mixed greens 2 small artisan heads of romaine work too

Dairy-Free Caesar Dressing

• 1/3 cup extra virgin olive oil
• 1 tbsp dijon mustard
• tsp anchovy paste
• 1-2 tsp lemon juice
• salt and pepper to taste
• 1 garlic cloves, minced

Instructions

 

• Prepare the salad dressing first. Combine all ingredients in a small jar and shake vigorously to combine.
• Preheat oven to 425°. Coat each piece of salmon in a small amount of the Caesar dressing. Sprinkle with salt and pepper.
• When oven is ready, bake salmon for 9-10 minutes or until it has reached at internal temperature of 145.
• While salmon in cooking, chop the romaine and divide evenly among 2 salad bowls.
• Evenly distribute the avocado, onion, radishes, chickpeas, and parmesan over the two salad bowls.
• When the salmon is done, serve immediately over the salad and generously drizzle the homemade dressing over each bowl.
• Add more salt and pepper to taste and enjoy!

Homemade crispy chickpeas:

• Coat 1/4-½ cup cooked chickpeas in avocado or olive oil and sprinkle with salt, pepper, garlic, or whatever spices you prefer.
• Air fry the chickpeas at 400° degrees for 7-8 minutes or until desired crispiness.
• You can also bake at 400° for 20-30 minutes, but the air frying method is much faster!

Notes

Recipe adapted from: https://therealfoodrds.com/salmon-caesar-salad-grain-bowl/ 

Keyword anchovy paste, avocado, black pepper, chickpeas, dijon mustard, garlic, lemon, olive oil, radish, romaine, salmon, sea salt

Here is another delicious recipe to add to your winter repertoire of soups! It is savory, creamy but not too thick. It is well balanced with protein, fiber, and healthy fats. I have been experimenting with new soup recipes especially on this frigid below zero Saturday and this one was a keeper.

Some recipes I find or create are based off of my holistic doctor’s recommendations on what to eat to promote the healing of certain issues I am dealing with. Leeks were one of them this month. I honestly had never cooked with leeks before until he advised me to do so. Having guidance from my doctor on how food can be medicine is so exciting to me. I encourage you to find a functional medicine doctor near you to support you on your own health journey. Privately message me for information on mine. He is incredible.

Another reason this recipe is a win is because it is seasoned with a few of my favorite condiments and spices: Coconut aminos and turmeric! I avoid soy as much as possible and coconut aminos are great replacement for soy sauce. Conventionally grown soybeans are known to be endocrine disruptors so I absolutely recommend any women (and men!) who have hormone imbalances or who are looking to optimize their hormone levels avoid soy-based products.

Turmeric is a powerful anti-inflammatory that is linked to many health benefits. I am currently taking a turmeric supplement, but before the supplement, I was drinking turmeric tea, making curry dishes, and enjoying golden milk lattes quite often.

The base recipe called for just mushrooms and leeks, but I added some white carrots and potatoes mainly for my carb-loving husband so he would eat the soup too. I also used homemade bone broth I had in the freezer and a shredded chicken pack from my favorite instant pot chicken breast recipe.

For the creamy addition, I used a cup of coconut milk from a carton because I wanted it to remain more brothy than creamy, but you can use either form of coconut milk! Canned will provide a more rich texture while the carton will give a more mellow, brothy consistency. You could also add some kale 10 minutes before serving for an added vegetable boost if you’d like. I topped the soup with bacon to give it that potato bacon soup feel and it was a perfect salty, satisfying finish to a soul-warming soup like this one.

I love soups, but I don’t love when soups are all vegetables and broth, or dairy/carb heavy. I either feel like I ate a bowl of roux or am hungry an hour later because there wasn’t much protein. Neither of which I enjoy feeling. This soup will definitely check all the boxes for a well-balanced lunch or dinner option.

Do you have any favorite healthy soup recipes? Let me know in the comments!

Mushroom Leek Chicken Soup

A comforting bowl of goodness for lunch or dinner.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Dinner, Lunch, Soups

Cuisine Paleo

Servings 4

Ingredients

  

• 2 cups leeks, chopped
• 2 cups crimini mushrooms, sliced
• ¼ cup coconut aminos
• 1½ cup coconut milk
• 2 tbsp extra-virgin olive oil
• 3 cups chicken broth or bone broth
• ½ tsp cumin
• 3-4 sprigs of fresh thyme
• ½ tsp turmeric
• ¼ tsp red pepper flakes
• 1 inch piece of ginger, minced or a 1/2 tsp dried
• ¼ tsp each salt and pepper
• 2 cups shredded chicken breast
• 1 potato, diced optional, omit for Paleo
• 4 slices of bacon, cut into 1 inch pieces

Instructions

 

• Heat a large pot over medium heat. Add the olive oil. Saute garlic for about a minute until fragrant.
• Add leeks, mushrooms, and potatoes to the pot. Saute for 3-5 minutes. Pour in coconut aminos and stir to coat.
• Add broth, coconut milk, cumin, turmeric, thyme, salt, and pepper. Stir again. Let soup simmer for about 15 minutes.
• While soup is cooking, pan fry the bacon pieces in a small skillet over low-medium heat until crispy. Pour out bacon fat into a seperate container and save for future recipes!
• Stir chicken into soup and cook for an additional 5 minutes to heat through.
• When ready to serve, pour into bowls and top with bacon pieces. Add salt and pepper taste. Enjoy! Store leftover in the fridge for 3-4 days.

Keyword bone broth, carrots, chicken, coconut aminos, coconut milk, cumin, garlic, leeks, mushrooms, potatoes, red pepper flakes, salt and pepper, thyme, tumeric

Does anyone else out there have a serious love for avocadoes like me? I love it in a smoothie, on a salad, grain bowl, with eggs, on toast, or even just by itself as a fat-packed snack.

My husband and I make mexican at least once a week and no taco is complete without this guacamole recipe. I don’t think there is a more delicious way to top off a taco or burrito bowl than with this vibrant green goddess of a dip. I’ve always loved guacamole, but maybe it’s the memory of my luxurious Cancun beach vacation my husband and I recently had that makes it even better. When I eat it, I can almost feel the sand in my toes, the margarita in my hand, and the sunshine beating down on my skin as a I lay in my beach chair just watching the waves crash in. I say this as I sit here on my couch under a blanket on a cold, dark night of winter in North Dakota. Why do I live here you ask? I ask myself that question everyday…

I don’t know about you, but I find store-bought guacamole repulsive. I feel like I am eating green Elmer’s glue mixed with miniscule amounts of onions and tomatoes and who know what else. There is never enough cilantro in those gross packages either. If there is a high-quality pre-made guac out there, please share! I’d love to be proved wrong on this one! In the meantime, try this recipe and let me know how much you love it.

This recipe is easy to prep, quick to make, and even quicker to disappear. Fresh, healthy ingredients like red onion, diced jalapeno, chopped tomatoes, cilantro, lime, and garlic mashed together with ripe avocado makes it a healthy dip option full of healthy fats and fiber. Be careful though, it’s not light on calories if you are watching those pesky little things. Stick to a few tablespoons to give you an optimal amount of healthy fats. I am the first to say I definitely don’t do this enough. There are worse things to eat too much of right? If you’re looking for an even healthier boost, pair it with raw veggies or make your own chips like I do!

I am big believer in seasoning recipes a little more here and a little less there to fit your flavor preferences, so feel free to add or limit to your liking. Let me know how what you think of this recipe in the comments. Enjoy!

Classic Guacamole

A small-batch guacamole recipe that will leave you licking the bowl!

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Prep Time 10 minutes mins

Total Time 10 minutes mins

Course Appetizer, Buddha Bowls, Dinner, Dips, Lunch, Main Course, Side Dish, Snack

Cuisine Keto friendly, Mexican, Paleo, Whole30

Servings 3

Ingredients

  

• 2 medium avocados or 3 mini avocados
• ½ small red onion, chopped
• 1 roma tomato, diced
• ⅓ cup fresh cilantro, chopped
• 1-2 tbsp jalapeno, diced
• 1 garlic clove, minced
• 1 lime, juiced
• ½ tsp each salt and pepper more to taste
• dash cayenne and cumin optional

Instructions

 

• In a large bowl, scoop out avocado. Add tomato, onion, jalapeno, tomato and cilantro. Mash and stir until desired consistency.
• Pour lime juice over top of guacamole. Sprinkle in salt and pepper. Stir to combine.
• Add more salt, pepper, lime juice, or the other ingredients to reach desired taste. Serve immediately and enjoy!

Notes

Add a sprinkle of cayenne pepper for a touch of heat!

Keyword avocado, cilantro, guacamole, jalapeno, keto, lime, nachos, paleo, red onion, salt and pepper, sun-dried tomato, tacos, whole30

Okay. An easy shredded chicken recipe that is done in under 20 minutes? FROM FROZEN?! Can it get any better than that?!? Chicken is definitely my go-to protein when it come to meal prep because it is so versatile, easy to cook, and freezes wonderfully after its cooked. What’s even better about this recipe? It starts with a frozen chicken breast because we all know we ain’t got time to thaw those breasts after a long day at work.

You can use fresh chicken breast if you have it on hand, just make sure to cook it for 8 minutes rather than 13 minutes. I’d recommend chicken broth for your liquid to provide a better flavor, but water works great too. The best part of this recipe is how versatile it is. Season it will literally whatever you prefer. I did a basic salt, pepper, and Mrs. Dash type seasoning blend on this batch, but feel free to throw in chopped onion, minced garlic, paprika, oregano, italian seasoning, curry powder, fajita seasoning, the options are endless! Add the seasonings after its cooked and shredded too.

How to cook the chicken:

1-2 lbs. chicken breast, 1 cup liquid, seasonings of choice, and cook. So easy. Cook on high pressure for 13-16 minutes, and a five minutes natural release. My chicken breasts were more thick than usual so I cooked them for two minutes longer than the original recipe called for. If you have thinner breasts, 13 minutes should be a perfect amount of time.

How to shred the chicken:

Here’s a trick I saw somewhere on the internet. Rather than shredding with two forks, use a hand mixer with beater attachments and pulse a few times until desired chicken is shredded to your liking. Try this super quick hack to save you even more time. Drizzle a little olive oil before seasoning with additional spices of choice before serving or freezing.

How to freeze the chicken:

I often make a big batch of this recipe, shred it with a hand mixer (pro tip!) and weigh out 1lb. portions in freezer bags to have on hand for future recipes. Soup, fajitas, stir-fry, or as a simple addition to a big bed of greens will be ready in 30 minutes or less with this quick recipe. I’d recommend thawing again in a small pot with a little extra liquid to restore the moisture. Sometimes it can turn out dry after freezing. Store the leftover chicken in the liquids for extra moist leftovers!

What are your favorite shredded chicken recipes? Drop it in the comments below!

Instant Pot Shredded Chicken

Quick, easy, and versatile shredded chicken to simplify your meal prep!

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Prep Time 2 minutes mins

Cook Time 13 minutes mins

Total Time 15 minutes mins

Course Appetizer, Dinner, Lunch, Main Course

Cuisine American, Indian, Italian, Mexican

Servings 20

Equipment

• Pressure Cooker – Ninja Foodie or Instant Pot
• Hand mixer (optional)
• 2 forks
• measuring cups

Ingredients

  

• 4 lbs. fresh or frozen chicken breast
• 1 cup chicken or vegetable broth or water
• 1 tbsp seasoning blend of choice
• ½ tsp sea salt
• ½ tsp black pepper

Instructions

 

• Place chicken breast in the pressure cooker and top with broth/water, spices of choice, salt, and pepper.
• Place lid on pressure cooker and set to sealed position.
• Cook 8 minutes for fresh chicken breasts, or 13-15 minutes for frozen chicken breasts.
• Once done, allow for a 5-minute natural pressure release.
• After 5 minutes, do a quick release and make sure chicken is cooked through. Remove from instant pot and shred with a hand mixer for 15-20 seconds or pull apart with a fork.
• Season with additional salt, pepper, and spices if you prefer.
• If not serving immediately, allow to cool before freezing. Store leftovers in the fridge for 3-4 days.

Notes

Original recipe and other great recipes from:

https://www.wholesomeyum.com/recipes/pressure-cooker-chicken-breast-recipe-shredded-chicken/

Keyword bowls, chicken, fajitas, freezer-meal, frozen chicken, instant pot, meal-prep, salads, soups, stir-fry