Mid-Week Power Bowl is always a favorite in our house, and likely because it is SO easy - it is simply leftovers! Cooked quinoa, roasted sweet potatoes and broccoli - add anything else that you like to make it YOURS!Read More
Fall is here and so are all of the root vegetables in season! Cinnamon Roasted Butternut Squash is great as a side... but now just add those leftovers to your green salad for a warm and fully flavorful and delicious meal. Get the recipe!Read More
Sounds fancy, looks beautiful... actually SO easy and only takes about 5 Ingredients! The key to it? Well, if you've ever come to any of my cooking demonstrations in the Cincinnati area you would know the trick!! It is to MASSAGE YOUR KALE - yup! Everyone always get's a kick out of it but it's totally the truth and it's the game changer to an amazing kale salad (one that I PROMISE you will love!!). Get the recipe!!Read More
To get into detail about this recipe's superpowers....Cabbage is such a wonderful vegetable to use that I don't think we use enough! This recipe is bold in flavors and textures - plus it's super easy if you are already using pre-shredded bags of produce! Try this delicious (and healthy) Shredded Slaw in Peanut-Thai dressing!Read More
Sweet & salty. Bright color & lots of antioxidants. This salad is a STAPLE, that I have on a weekly basis (typically a few times/week) for its taste and nutrition profile. Winter is a time to make the most of seasonal produce (AKA dark leafy greens and roasted root vegetables). Roasted Root Vegetables hold up well in the cold winter months, but they are available all year (hence it's a yearly staple for me!). Kale is a superfood for it's incredible Vitamin K, A, and C content. Vitamin K is known for it's benefit for blood clotting, bone health, and has been shown to help with blood sugar regulation. Kale is also a superfood for it's high antioxidant status that has been shown to prevent acute and chronic diseases. Kale has only 36 calories per cup, and 2-3 g protein, and 2-3 g fiber. As for Sweet potatoes, these incredible veggies are highest in vitamin A, helpful for vision and immunity. Sweet potato (1 cup baked) is 40 g carbohydrate, but also 4 g fiber, and 2-3 g protein. To top off kale and my orange root veggie favorites, you've got almonds in this salad which provide Vitamin E, Biotin, and their most famous nutritent - unsaturated fats. Almonds help with satiety, hormone and blood sugar regulation, and has been shown to be helpful in reducing cholesterol, helping with weight management, and managing blood sugar problems such as diabetes.
If not for all the nutritional benefits, this sweet and salty, colorful salad is always a weekly staple in my house for it's top notch taste!
- 1 Sweet Potato, Roasted (To roast: chop into 1" cubes, bake in oven with salt/olive oil at 400F for 30 minutes)
- 1 bunch Kale
- 1/2 cup Almonds (or a handful of trail mix)
- Dressing: Balsamic Vinegar, Olive Oil, Garlic, Salt/pepper
Wash kale, remove stems, and chop roughly and add to a large mixing bowl. Drizzle olive oil and salt on kale and start to massage your kale leaves by squeezing and scrunching between your fingers until kale starts to wilt. Add roasted sweet potatoes and almonds and balsamic vinegar. (Option to add grilled chicken, fish, or additional protein/nuts/neans/seeds).
- Kale - Kale Varieties (Curly, Lasinato, Purple), Spinach, Chard, Mixed Greens
- Sweet Potatoes - Parsnips, Carrots, Purple Potatoes, Butternut Squash, Acorn Squash
- Almonds - Pistachios, Walnuts, Pecans, Pine nuts, Chia seeds, Cashews
TOP 5 best salads I've ever made! Crunchy romaine, creamy avocado, bacon and sautéed chicken with a homemade tahini, lemon, greek yogurt dressing (my mock of a creamy ranch style topping). Tahini is common in Greek and Mediterranean cuisine - it's ground sesame seeds, which is an excellent source of protein and rich in B vitamins, Iron and Zinc.Read More
This easy EASY dish, uses fresh ingredients, herbs (parsley) that has potent liver detoxifying properties, and the whole grain QUINOA (one of my absolute favorites) which is high in protein AND fiber. Have this meal for dinners, lunches, or small serving for snacking. Enjoy!Read More
Ruby ripe plums and nectarines diced up with fresh juicy strawberries and the wonderful taste and smell of FRESH BASIL! Lightly tossed in lemon juice and balsamic vinegar you get the perfect acidity and balance in this seasonal fruit salad. Get the recipe and I share how to enjoy it 3 different ways this summer!Read More
Carrot, Collard Ginger Slaw! Something fresh, cooling and adds pizazz to give new life to the word "salad". This chinese styles carrot, collard, sesame slaw is perfect as a pairing to any main dish, but I also loved this all on its own for a light lunch or afternoon snack!Read More
Looking for a refreshing summer salad? Get creative and look past a simple green salad and make it a marinated mediterranean style dish with seasonally sweet cherry tomatoes, hydrating cucumber, and detoxifying parsley and lemon/lime juice to add some zest. With under 5 ingredients, this is an easy, simple and delicious side salad to add to your summer dinner table.
Marinated Cucumber Tomato Salad
- 2 cucumber, peeled and diced
- 2 quarts cherry tomato, quartered
- 2 lemon (or 2 lime), juiced
- 1/2 cup parsley (or cilantro), finely chopped
- 2 T extra virgin olive oil
- salt/pepper to taste
- 1/4 red onion
- 1/2 cup kalamata (or black olives), sliced
- 1 avocado, diced (**Optional**)
- Optional to Add chickpeas to make for a complete meal
- Add all ingredients in a bowl (produce washed and sliced) and mix until lightly well combined. Drizzle olive oil and lemon/lime juice and let sit in the refrigerator to chill before serving. Enjoy as is, over microgreens, or serve as an appetizer with whole grain pita.
Photos shown with and without optional avocado
This is the perfect seasonal salad to have for lunch or dinner this weekend - Paired perfectly with a balance of toasted hazelnuts, peppery arugula, delicate spinach and the pop of balsamic glazed strawberries and asparagus this is a winning dish everyone will love!Read More
Not only will you be getting 27g of protein per 3 oz. of salmon, but you'll be getting 1.1 to 1.9 g total omega-3's for some amazing heart healthy, brain boosting, and anti-inflammatory benefits.Read More
So my first experience of the traditional French Niçoise Salad was actually in the south of France, in a beautiful town called Nice (one of my most treasured trips and experiences). I was traveling with a nutrition study abroad group and we learned how to make this traditional dish from a local registered nutritionist in that area of the country. All local ingredients we picked up at the market, and then we prepared on the rocks overlooking a beautiful landscape of beach, water, and blue skies. This meal holds a special place and I hope you enjoy it as much as I did - and still do!
- 8-16 oz. Tuna Steaks (1 Large Piece)
- 2-4 Hard-boiled Eggs
- 2 cups Green Beans (boiled for ~3-5 minutes until turn bright green)
- 4-6 cups mixed lettuce greens (micro-greens, arugula, or mix of romaine lettuces)
- 1 Lemon (zest/squeeze on top)
- ½ cup Kalamata Olives
- 1-2 Roma Tomatoes, sliced (seeds removed)
- 1/2 red onion, sliced thinly
- Traditional Nicoise Salad is served with anchovies and fingerling potatoes and artichokes.
- Dressing: Lemon-Oil-Garlic-Salt-Pepper Vinaigrette (homemade or drizzle vinegar and a good olive oil on top
- First get 2 small pans boiling with hot water.
- Chop your red onion, wash and roughly chop lettuces.
- The water should be boiling soon, so drop in your eggs to cook for 12 minutes, additionally boiling your green beans for about 5 minutes (or until vibrant green).
- Once green beans are bright green remove from heat, strain and blanch with ice cubes/cold water to stop them from continuing to cook.
- Sear your steaks on a medium-hot pan or grill (~3-4 minutes on one side and about 1-2 minutes on the opposite side). These cook very quickly and the key is to not cook them all the way through - they should be slightly pink in the center. While cooking the steaks, have your green beans boiling in hot water for about 5 minutes.
- Add all ingredients to two salad bowls. Toss with salad dressing (olive oil-lemon juice-crushed garlic-salt-pepper). Serve seared tuna steaks over the prepared salad.
A delicious salad recipe featured in the What Juicers Eat Meal Plan to transition on or off of a Juice Cleanse or just to get you to a healthy place where you look and feel amazing! The meal plan was created and developed by me, your dietitian nutritionist, along with Angela Von Buelow, a culinary expert from Juicing Radio and What Juicers Eat.Read More
A simply delicious way to add vibrant color and nutrients like folate, iron, some protein, healthy fats and nutrients that prevent cancer and tumor cell growth. Add this healthy color and flavor to your dinner or lunch plate! I LOVE this combination of crunchy walnut pieces and naturally sweet flavors from the Bosc Pears.Read More
An easy way to bring color, crunch, and a pop of taste to your lunch/dinner plate! Pomegranates are one of the most potent sources of antioxidants helpful in scavenging harmful free radicals in the body. Pomegranates also help to open the blood vessels and have been researched to provide aphrodisiac properties (1). Dig in for this sweet, tart, and crunchy salad.Read More
An easy way to bring color, crunch, and a pop of taste to your lunch/dinner plate! Pomegranates are one of the most potent sources of antioxidants helpful in scavenging harmful free radicals in the body. Pomegranates also help to open the blood vessels and have been researched to provide aphrodisiac properties (1). Dig in for this sweet, tart, and crunchy salad.
Autumn Kale, Pomegranate, Tahini Salad
- 1 large head Kale, washed & shredded *Organic
- 1/2-3/4 cup Pomegranate Seeds (1 small or 1/2 large pomegranate - watch HERE how to remove seeds easily)
- 1/4-1/2 cup Raisins/Craisins
- 1/2-1 Apple thinly sliced
- 1-2 Tbsp Nutritional Yeast
- 1 clove Garlic, minced
- 1/2 Lemon, juiced
- 2-4 Tbsp Tahini
- 1/4 cup Extra-Virgin Olive Oil
- Kosher Salt/Pepper to taste
- MAKE DRESSING. Add all dressing ingredients to a large mixing bowl and whisk until well combined (you can taste to see what you want to alter - more tahini/salt etc.)
- WASH & PREP. Wash your kale & apple. Slice apple into very thin slices and put to the side. Tear kale leaves into small pieces and add to the dressing ingredient bowl. Remove the large stems and toss in the compost/garbage.
- ADD KALE & MASSAGE. With your kale pieces in the dressing bowl, scrunch your hands into the kale to massage its leaves and losses the fibrous texture.
- ADD SEEDS, APPLE, RAISINS. Add pomegranate, raisins/craisins, apple slices, and season with additional kosher salt and nutritional yeast.
- SERVE & ENJOY.
Farmers Markets are one of my favorite places to go.... Fresh veggies, vibrant colors, and "earthy crunchy people" who have genuinely kind hearts and loving souls. Their passion and love for their crops are what make their organic and local produce item so special! Organic means there are no pesticides, no added hormones, antibiotics, and for chicken/beef they are fed natural feed and raised with care.
However, organic and LOCAL can be very different... Local fruits, veggies, meats, you name it - they are picked only a few days sometimes hours before they get into your hands. Vitamins and minerals can be quickly lost in transportation and storage, so the quicker we can get our veggies once they are harvested and picked, the more NUTRITION, FLAVOR, COLOR, AROMA, and FRESHNESS you will get! Also, getting to know your farmer, and understanding their practices and care for the crops will lend an additional special aspect to your food - it was prepared with LOVE! Seasonal fruits and veggies local to your land were evolved to give your body the nutrients it needs at this time of year! Lots of root veggies are warming foods (like beets), and the pumpkins and squashes I've seen in my local markets are loaded with Vitamin C and Beta-carotene (preventing colds and fighting off infection which is quite common in the Fall season).
This weekend I was at Findley Market and wanted to share the love of beets and local warming veggies! Coming from the beautiful soil, energetic sun, and caring farmer these baby beets wound up in my hands to bring home and prepare.. and now share with you!
- 1 Large Handful Baby Beets (Yellow, Red, Orange, Red, Purple)
- Beet Greens
- 1-2 cloves minced Garlic
- 1-2 Tbsp Olive Oil
- 1-2 Tbsp Balsamic Vinegar
- PREP BEETS: Wash beets well. Remove the beet's wirey stringy ends as well as the top head. Slice into very thin rounds (as thin as you can get with a sharp knife).
- PREP BEET GREENS: Wash the beet green heads. Chop off the stems, so that only the green leaves remain. Bunch the greens together in one hand while you roughly slice into thin strips with your knife in the other hand.
- SAUTE: Sauté olive oil and garlic 2-3 minutes over medium heat in a frying pan.
- ADD BEETS: Add beets and beet greens to the frying pan. Drizzle 1-2 Tbsp Balsamic Vinegar (I used white balsamic vinegar to prevent the beets from turning color)
- COOK 5 MIN: Cover the pan and let beets and greens cook for 3-5 minutes (or until beets are just slightly soft).
- SERVE: Remove from frying pan and serve. Add salt/pepper to taste. Serving suggestions: Serve as is, as a side to a meat/protein dish, or make a fried egg to serve over top.
An ethnic dish that brings me back to Thailand – Papaya Salad (also known as Som Tum Thai). This salad can be firey when you add the chili peppers (or in my case accidentally a GHOST PEPPER which was far too much for my taste buds). But that being said, this recipe is totally customizeable.
This traditional Thai dish is one that I had every day for the 10 days I spent throughout my travels this past month in October 2015. Fresh, local ingredients of papaya, tomato, green beans and a garnish of cabbage with its combination flavors of lime juice, garlic, fish sauce, and chilis had me ordering this at least once a day (sometimes twice!!) Papaya contains a specific enzyme, papain which has digestive properties and is helpful for those with stomach discomfort. It’s soft buttery flesh can be green or orange in color and is easy for the intestines to move along the tract and digest. Rich in Vitamin C, A, and fiber this fruit provides wonderful nutritional benefits too! Dig in – it is one of my favorites and soon to be yours too!
SOM TUM TIPS AND TECHNIQUES:
- This dish is totally customizeable - add more lime juice, less sugar, extra chili pepper (or none at all) its up to you!
- Many Asian markets have pre-shredded green papaya. If you can't find it pre-shredded just buy a whole one, peel the outer skin, remove the inside seeds and shred using a regular cheese grater with medium-large sized holes. I used a food processor and used the "shred" option making it super easy and quick.
- If you can't find "green papaya" no worries, you can use regular tropical papaya (orange flesh), or even make a mix of papaya and cucumber or carrots.
- In Thailand, they used a mortar, pestle and spatula to smash and mix the ingredients in one bowl. I however, just used a large mixing bowl to smash the ingredients together.
- 2 cups Shredded Green Papaya
- 5 Cherry Tomatoes (or 1 Large Tomato cut into chunks)
- 2 Chili Peppers, chopped fine (or 1/4 of 1 ghost pepper ** BEWARE this is basically putting fire in your mouth)
- 1 Tbsp Fish Sauce (*If you are vegetarian swap with Tamari or Soy Sauce)
- 1 clove garlic, minced
- Handful of Fresh Green Beans (end stems removed)
- 1 Lime (Juice)
- 1 Tbsp Sugar (*You can swap with stevia)
- 1/4 cup Peanuts (*Optional)
- Shrimp is traditional (option to add tofu or chickpeas for extra protein)
- Red Onion
- Cilantro or Basil
- Using either a mortar and pestle OR using a large mixing bowl and spatula, smash the garlic clove first in the bowl, then add the green beans and cherry tomatoes pounding a few times to get the juice out.
- Add the chili peppers and crush them to release the hot flavors.
- Add the shredded papaya, fish sauce, lime juice, sugar, and optional peanuts, shrimp/tofu, and basil/cilantro. Continue to use your spatula or pestle to push the mixture down into the bowl releasing all the oils, juices and complementing flavors.
- Plate and serve as is or garnish with a sliver of green cabbage and fresh cut green beans on the side.
We all know veggies are SO good for us.. but why aren't we eating them? Lack of time? Too expensive? Not sure how to eat them without it just being a boring lettuce salad? The other recipes on my site have hopefully been helping mop away your worries, but if not then this recipe will do the trick for sure!
To create this quick and easy plant-based meal make a 'Bowl" with any leftover cooked veggies and cooked grains you have. **TIP: Batch cook 2 large baking pans of veggies and on the stove top make 4 cups (at least) of a whole grain (I love quinoa because it is a complete protein with all the amino acids for muscle building and repair as well as some extra nutrients like B vitamins and iron). You can mix and match what you like and serve this dish hot or cold! Enjoy!!
- 1-2 cups Baby Kale or Spinach (raw or sautéed)
- 1 cup Cooked Quinoa (use leftover quinoa in the fridge or if you're making some now make EXTRA!)
- 3 cups Cooked Veggies:
- 1 cup Roasted Sweet Potatoes
- 1 cup Roasted Red Beets
- 1 cup Roasted Brussels Sprouts
- 2 Tbsp Balsamic Vinegar
- 4 Tbsp Extra Virgin Olive Oil
- Sea Salt/Pepper to taste
Layer all ingredients in a bowl and drizzle olive oil, balsamic vinegar and sea salt/pepper to taste. Use leftover cooked veggies that you want to get rid of (to clean out the fridge and make room for more!)
Serves 1 (or customize for as many as you want)