Happy (rainy) Friday everyone! It’s a wet, soggy hide-under-the-covers fall day here in Westport, so I don’t mind spending a little extra time in the kitchen-but this really is a simple recipe. Check out my pastasalad with a twist, which can be served cold or warm. It starts with @traderjoes cauli flower gnocci which my whole family loves. (Even the kids say they they taste like tater tots when I make them brown and crispy!). Whatever you do DO NOT follow the cooking instructions on the package: I find them best for cooking when defrosted first. Although traditional gnocci is great in moderation, this one is lighter, #lutenfree and higher in fiber with 6 grams per serving. All the veggies in this dish add even more fiber plus antioxidants. Give it a try and let me know what you think!
Whether you’re a vegetarian vegan plant-based, just like good food, want a tuna substitute, OR trying to incorporate more plants/legumes for all their health benefits, this is such a great recipe!! I’ve made tuna salad in the food processor before (influenced by @itsjennarennert ) so I knew this would be just as easy. I love it over a bed of greens or on top of a slice of whole-grain or sourdough bread with sliced tomato and cucumber. Let me know if you try and what you think!
On these hot summer August days, all I want for lunch is a cool, crisp salad. I also love the savory-sweet pairing achieved by topping my greens with fruit.
Watermelon is 92% water and a good source of potassium, so it’s super hydrating. Plus it’s only 40 calories per cup. It is also high in antioxidants (including Vitamin C), Vitamin A, and beta carotene which are all great for your skin. Walnuts are a great source of Omega 3s which are heart-healthy, anti-inflammatory and also have skin benefits. A little bit of feta goes a long way to pack a flavor punch and adds calcium and protein. And of course the greens are always a must. Give this refreshing combo a try and let me know what you think. Stay cool and enjoy!
Are you looking for a delicious, crispy side dish or a simple crunchy snack? Well, this recipe takes care of it all! Chickpeas, also known as garbanzo beans, are packed with fiber and protein, which makes them super satisfying in a meal or snack. Not to mention beans help with digestion and make your gut microbiome (all the bacteria in your digestive tract) healthier. Add feta, mint, and a lemony dressing for a great Mediterranean side. Top off your salads with these (instead of croutons) for a great crunch, or snack on a handful when hunger strikes between meals. Enjoy and let me know your favorite way to enjoy these crispy chickpeas!
Simple to steam and fun food to enjoy, this artichoke is such a delicious appetizer! One medium ‘choke has 7 grams of fiber, less than 0.5-grams fat, 13 grams carbs, 3.5 grams protein, and only 64 calories. They are rich in antioxidants, aid in digestion and liver health, and are a natural diuretic. PLUS they are what I call a slow-food: foods that take a longer time to eat. Since it takes 20 minutes for your stomach to tell your brain that it is full, foods like this can prevent overeating. Try my recipe and enjoy an artichoke today!
I LOVE fresh summer squash. It is high in fiber, Vitamin C, beta carotene, and folate. It’s only 36 calories per 1 cup cooked. Try this simple, delicious recipe as a side or add some extra protein and make it a full meal.
They are packed with fiber and anti-inflammatory nutrients, potassium, Vitamin C, Vitamin A, and magnesium. With so many health benefits that are are great for digestion and your skin, they also make a perfect canvas for your personal toast! Try with eggs this weekend for a protein-packed power breakfast as I did here. Let me know what you think and tag me in your creations!!
Well, these potatoes can be served HOT or cold! I am a huge fan of pesto and it can make just about anything taste great. Plus it has anti-inflammatory and antibacterial properties from its basil and garlic. Please don’t fear potatoes: they are a good, high fiber, real-food source of complex carbohydrates. They are also high in protein, potassium, Vitamin C, and antioxidants called anthocyanins. Plus they help keep you full and decrease cravings. Add some eggs (or another lean protein) and serve with greens for a complete meal. Enjoy!!
The rice is right! (I couldn’t resist!) For Turmeric Tuesday, I made this dish using Jasmine rice. Make sure to choose brown or whole-grain basmati and jasmine rice when possible. They have more protein and fiber than white rice. Give them a try! Although if you truly love white rice that’s ok too when using proper portions. Fun fact: make sure you add black pepper to your dishes made with turmeric: it aids in improved absorption of turmeric, thus more antioxidant and anti-inflammatory benefits! Pair this dish with a lean protein and some veggies and you’ve got a complete meal! Plus this seasoning and flavor combo is so fun and different.
My cauliflower recipe is getting a bit of a makeover for summer! With the mint, honey, lemon combo not only gives it a super refreshing flavor but adds extra antioxidant (vitamin C in lemon)and antibacterial (honey) effects. Don’t forget cauliflower is a great source of vitamin C (meets 77% of your daily needs), fiber, and vitamin K. It’s also a good source of folate and B6. It’s great for digestion, brain, heart, and bone health and can help detox the body. I know you are going to love this recipe as much as I do. Let me know what you think and don’t forget to tag me in your creations! If you are on the East coast, enjoy this great warm, sunny weather!!!1 organic cauliflower
Yes summer barbecues CAN look like this! (They don’t have to be just the typical burgers and hotdogs!) Just in time for turmeric tuesday, I want to share this amazing chicken recipe with you! Instead of a store-bought marinade, this one is bursting with flavor from all natural spices that are high in antioxidants, and it contains only healthy oil. I sliced mine up and served over sautéed spinach, cauliflower rice, tomatoes, and ginger seasoned with a little extra lemon juice and turmeric, salt and pepper. This is a recipe we make doubles of every week and enjoy leftovers for the next few days. It is a total hit with my family and I know you will love it too! Let me know what you think!
Ok let’s be honest-we all know that red sauce and cheese taste good on everything. BUT topping off this sweet potato toast to make it like pizza was a crazy amazing salty and sweet sensation! You must try it. Not to mention, sweet potatoes are high in fiber, anti-inflammatory, high in potassium, Vitamin C, Vitamin A and magnesium.
They have so many health benefits are are great for digestion and your skin. ENJOY! If you would like to make this vegan, a cheese substitute or nutritional yeast
See recipe below and enjoy for an anytime great, satisfying meal or snack!
These are not your ordinary refined flour pretzels: they are high fiber (from whole wheat flour and flax) and high protein (from the yogurt). This means they help keep you fuller longer as a more balanced snack than plain/regular pretzels/chips. They are great brain food for home school. Plus, with zero added oils, refined sugar/flour, fillers, additives, or preservatives, they are such a healthy option.
They are quick and easy to make because there is no yeast added, so you don’t have to wait for the dough to rise. My kids swear they are just as good as mall pretzels! Give them a try and let me know what you think! Thank you for this recipe inspiration @joybauer !
My absolute favorite dressing base is olive oil and lemon juice. The extra special ingredients in this one here are the fresh herbs! And it’s so easy to make your own:
It’s still cold and rainy here in the East this April, so I’m craving allllll the warm comfort foods-especially being at home so much. I don’t often make soup myself but this one was SO simple and delicious-not to mention vegan and plant-based. Butternut squash is a great source of potassium, fiber, and Vitamins C and A, so it aids in digestion, skin health, and immunity. Carrots are also a good source of fiber and potassium and of course vitamin A (beta carotene). Turmeric is anti-inflammatory and can even help alleviate stress (and depression) which we could all use right now!
Try this soup with a side of greens and topped with pumpkin seeds for a balanced meal. Let me know what you think!
Think broccoli is boring? Craving some takeout for the weekend? Well I’ve got the perfect fit for you! Broccoli is high in antioxidants so it detoxes the body and is great for glowing skin. It boosts the immune system, contains calcium for strong teeth/boned, is high in fiber, and can help control blood pressure. It is full of anti-cancer nutrients and even contains iron. It’s a superfood for sure and this recipe is beyond delicious!
This isn’t something new: We have always known that fruits, vegetables, whole grains are important. #Vegan diets have been around for FOREVER but the research and media is FINALLY catching up! Even the @goldenglobes went plant-based for their awards show meal last night! This doesn’t mean I am recommending everyone go 100% plant-based immediately. I am not a vegan myself and enjoy plenty of animal products, BUT the research is just becoming more solid: #wholegrains #fiber #fruits#vegetables and #legumes are imperative for optimal health. SO start this decade off by vowing to add more good stuff into your diet (instead of focusing on what you can’t eat). I promise you will look and feel better and won’t even miss some of the less healthy stuff. Start with this delicious recipe for one of the healthiest foods: #spinach ! With its 12 different #antioxidants , anti-inflammatory properties, Vitamins A, C, K and folate, low calories and high fiber, and even some iron and magnesium, it’s a nutrition powerhouse!
If you ran out of salsa OR you just want to try this super simple and healthy fresh version, give a try over the next couple of days! With all the fiber from the fresh veggies and good fat (avocado and oil) this is a really simple and fresh side or topper for anything: tacos, salads, chips or even chicken or fish. Feel free to a #tequila drink too!! #cheerstotheweekend Give it a try, tag me and let me know what you think!
Orange you glad that #carrots are a healthy food?! With only 50 calories per cup, 3.5 grams of fiber, and 113% of your daily #vitaminA needs, they should be part of your daily diet! Research show that the #antioxidant #betacarotene (which converts to Vitamin A in our bodies) helps with heart, eye, bone, liver AND skin health (hello anti-aging vegetable!) as well as cancer prevention. Enjoy all colors of this #rootvegetabke to enjoy a variety of antioxidants! Yes….they have 12 grams of carbs but they are good, healthy carbs (only 8.5 grams net carbs, if you are counting). And I promise you: nobody ever got fat from eating carrots!! Try this recipe for a delish, flavor-packed side dish!
Looking for a simple weeknight side dish that’s nutritious, #plantbased , delicious and super quick and easy to make? Try this one made with spinach (get your #greens in) and Cannellini beans. These beans are high in fiber and protein and a good source of calcium and potassium. They are also high in antioxidants and great for your skin.
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Carbs seem to have a bad reputation lately, but there IS such a thing as a good carb: sweet potato is one of them! The orange-colored flesh of sweet potatoes is packed with health-promoting beta-carotene, which is converted in our bodies to Vitamin A. Vitamin A plays a role in maintaining healthy vision, neurological function and even improves the look of skin (hello glowing, gorgeous face!). The phytonutrients in sweet potatoes also help protect the body against damaging free radicals with their antioxidants and combat excess inflammation. What’s even more amazing is that, unlike the traditional white variety, sweet potatoes can help CONTROL and REGULATE blood sugar levels which = fewer cravings and higher energy levels. Talk about a healthy carb! Don’t forget about those purple sweet potatoes either: the anthocyanins and other phytonutrients in this variety have additional antioxidant, anti-inflammatory, and antibacterial properties.
Because one of the key nutrients in sweet potatoes, Vitamin A, is fat-soluble it is best to incorporate healthy fat into your cooking method to maximize its absorption. One of my favorite ways to cook sweet potatoes is to slice and then bake them with a healthy dose of coconut oil and cinnamon. The coconut oil serves as the healthy fat, is packed with antioxidants, and is a rich source of MCTs (medium-chain triglycerides, which are easily-absorbed fats that may improve digestion, energy, brain function, mood, and body fat). Don’t worry this will not make you fat or gain weight, but I recommend using supplements from reportshealthcare.com/ just in case. The cinnamon not only adds GREAT flavor but does double duty with its essential oils providing anti-inflammatory and anti-microbial properties. It also helps to control blood sugar by slowing the rate at which the stomach empties and therefore preventing a sharp spike in blood sugar.
I love to bake these fries and eat them alone as a snack or side dish or top them with a little bit of yogurt and Supernola (see my shop page to purchase!) for a healthy breakfast that keeps me going all morning. Check out the recipe below!
Coconut, Cinnamon Sweet Potato Fries
I have always been a fan of “salads”: tuna salad, chicken salad, and egg salad. And I will admit that I do enjoy the taste of mayonnaise. Since it is high in cholesterol and saturated fat, I love finding alternative recipes to make healthy, but tasty dishes. With tuna I often use olive oil, lemon juice, and vegetables. This morning I tried something different with eggs: I used avocado. Since avocado is a fat like mayonnaise, it has a similar “mouth feel”, so I found it to be very satisfying! Give this a try and let me know what you think.