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Salmon Salad Rice Bowl

PREP TIME: 5 mins       COOK TIME: 0 mins     TOTAL TIME: 5 mins

This quick and easy rice bowl makes a great high protein lunch that fits into your budget. This recipe serves one, but double up and make your meals ahead to save time, too!

Ingredients:

  • 1 5-ounce can skinless wild pink or red salmon (in water drained)
  • 1 tablespoon light mayonnaise
  • 2 teaspoons sriracha sauce (plus more for topping)
  • 2 scallions (white and greens separated)
  • Pinch kosher salt
  • 3/4 cup cooked brown rice (heated)
  • ½ cup chopped cucumber
  • Furikake or chopped nori and sesame seeds (for garnish)

Instructions:

  1. In a small bowl, combine the salmon, mayonnaise, sriracha, scallion whites and pinch of salt and mix well.
  2. In the bowl you plan to serve in, add the rice.
  3. Top it with the salmon salad, chopped cucumber, furikake and scallion greens plus more sriracha if desired.

Nutrition:

Serving: 1 bowl

Calories: 389kcal, Carbohydrates: 39g, Protein: 25g, Fat: 14g

Original recipe from Skinny Taste can be found here!

Creamy Asparagus and Pea Soup

PREP TIME: 5 minutes

COOK TIME: 25 minutes

TOTAL TIME: 30 minutes

Ingredients:

SOUP

  • 2 Tbsp olive or avocado oil
  • 12 ounces asparagus (trimmed // 1 large bundle yields ~12 ounces)
  • 10 ounces fresh or frozen peas (2 cups yield ~10 ounces)
  • 4 cloves garlic (minced)
  • 1 medium shallot (thinly sliced)
  • Salt + Pepper
  • 1 1/2 cups unsweetened plain almond milk
  • 1 1/2 cups vegetable broth
  • 1-2 Tbsp nutritional yeast (optional // for a slightly cheesy flavor)
  • 1/2 medium lemon (optional // juiced // for brightness)

GARLIC HERB CROUTONS (optional)

  • 2 cups bread (any kind // cubed)
  • 1/4 cup olive oil (or other neutral oil)
  • 1/4 tsp each garlic powder, salt + pepper, dried oregano, dried basil

Instructions:

  1. Preheat oven to 400 degrees F & spread asparagus on a bare baking sheet. Drizzle with oil of choice and season lightly with salt and pepper. Toss to coat. Roast for 15 minutes, then set aside. If making croutons, reduce heat to 325 degrees F at this time.
  2. Heat a large saucepan or pot medium heat. Once hot, add 2 Tbsp oil and shallot and garlic. Season lightly with salt and pepper and stir to coat. Cook for 2-3 minutes or until fragrant and translucent. Reduce heat if garlic begins browning.
  3. Add peas, vegetable broth and almond milk and season with salt and pepper once more.
  4. Transfer soup to blender (that is safe for blending hot liquids – it should have a lid that allows steam to escape) along with asparagus. Blend soup until creamy and smooth. Transfer back to pot and bring to medium heat and simmer.
  5. Add nutritional yeast and whisk. Continue cooking until warmed through and simmering, then reduce heat to low. Taste and adjust seasonings as needed, adding more salt and pepper if desired. Remove from heat and add lemon juice.
  6. If serving with croutons, prep while soup is simmering by lowering oven heat to 325 degrees F.
  7. Add bread crumbs to a mixing bowl. In a separate bowl, whisk together oil and seasonings and pour over bread crumbs and toss to combine. Season once more with a bit more garlic powder, salt and pepper. Toss once more.
  8. Spread on a clean baking sheet and bake or 15-20 minutes or until golden brown. Flip/stir at the 10-minute mark to ensure even baking.
  9. Serve soup with croutons, a touch of black pepper, and/or vegan parmesan cheese. Leftovers keep covered in the fridge for up to a few days.

Nutrition (1 of 4 servings)

Calories: 143, Carbohydrates: 16.4 g, Protein: 9.2 g, Fat: 5.5 g

Original recipe from Minimalist Baker can be found here!

Salmon with Curried Yogurt & Cucumber Salad

Total Time: 20 minutes

Serves: 4

Ingredients

  • 1?¼ pounds sustainable wild or farmed salmon, cut into 4 portions 
  • 2 tablespoons extra-virgin olive oil, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • ½ cup sliced cucumber
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons minced shallot
  • ½ cup low-fat plain yogurt
  • 2 tablespoons lemon juice 
  • ¼ teaspoon curry powder

Directions

  1. Preheat grill to medium-high.
  2. Brush salmon with 1 tablespoon oil and sprinkle with 1/4 teaspoon each salt and pepper.
  3. Grill the salmon, turning once, until just cooked through, about 6 minutes.
  4. Meanwhile, combine cucumber, cilantro and shallot with the remaining 1 tablespoon oil and 1/8 teaspoon each salt and pepper in a medium bowl. Whisk yogurt, lemon juice, curry powder and the remaining 1/8 teaspoon each salt and pepper in a small bowl.
  5. Serve the salmon with the yogurt sauce and the cucumber salad.

Nutrition Facts

Serving Size: 4 oz. salmon, 2 Tbsp. yogurt and 2 Tbsp. cucumbers

Per Serving: 258 calories

Protein 30.2g; Carbohydrates 4.2g; Fat 12.7g

Original recipe from Eating Well can be found here!

Recipe of the Week: Instant Pot Steel Cut Oats

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Servings: 4 servings

INGREDIENTS

  • 2 cups unsweetened vanilla almond milk
  • 1 cup steel cut oats
  • 1 cup blueberries
  • 1 cup water
  • 1/2 cup unsweetened applesauce
  • 2 tbsp brown sugar, packed
  • 1 tsp maple extract
  • 1 cinnamon stick
  • 1 pinch cardamom optional

INSTRUCTIONS

  1. Add oats, almond milk, water, and cinnamon stick to the Instant Pot bowl and mix until combined.
  2. Close the lid to the Instant Pot and ensure the spout is set to “Sealing” before turning on high pressure for 6 minutes, followed by 10 minutes of natural release. Once the 10 minutes of natural release are complete, quick release any remaining pressure.
  3. Remove the cinnamon stick and discard. Stir applesauce, brown sugar, and blueberries into the oats until completely combined.
  4. Serve with extra almond milk, brown sugar, fresh blueberries, banana slices, or any other desired toppings (not included in nutrition info).

NUTRITION:

Calories: 242

Fat: 4g, Carbs: 44g, Protein: 8g

Original recipe from Peanut Butter & Fitness can be found here!

Recipe of the Week: Freezer Breakfast Sandwiches

Prep Time: 30 minutes

Cook Time: 18 minutes

Servings: 12 sandwiches

Calories per serving: 364 kcal

INGREDIENTS

  • 12 Light Multigrain English Muffins (try Thomas 100-Calorie)
  • 12 slices Sharp Cheddar Cheese (1 oz per slice)

MEAT (quantities listed make 4 servings of each, feel free to swap)

  • 4 slices Applegate Hickory Smoked Uncured Thick Cut Bacon 
  • 4 slices Hormel Black Label Canadian bacon
  • 1 lb Jennie-O Turkey Breakfast

*Cook breakfast meat according to package directions

EGGS

  • 8 large eggs
  • 2 1/2 cups egg whites
  • 1/4 cup whole milk
  • 2 cups baby spinach
  • 1/2 medium red bell pepper, chopped
  • 1/2 medium shallot, diced
  • 1 tsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper

INSTRUCTIONS

EGGS

  1. Pre-heat oven to 325 degrees. Spray a 13×18″ baking sheet with non-stick cooking spray and set aside.
  2. Heat olive oil or rendered bacon fat in a pan over medium high heat. Once hot, add shallot and bell pepper and sauté until softened and fragrant, 3-4 minutes. Add baby spinach and toss with shallot and bell pepper. Sauté for 2-3 minutes, continuously moving around the pan, until spinach is softened and bright green. Dump spinach mixture onto a paper-towel lined plate and set aside.
  3. Add whole eggs into a bowl with milk, salt, and pepper. Whisk until yolks are broken down and combined into the whites. Then add remaining egg whites and cooled spinach mixture and whisk until combined. Pour into greased baking sheet.
  4. Bake at 325 degrees for 18-22 minutes or until the tops of the eggs are no longer jiggly. Set aside to cool.

ASSEMBLE

*Note: ensure all components are completely cooled before assembling the sandwiches!

  1. Slice the cooled eggs into 12 pieces and break bacon slices in half so they fit onto the sandwiches.
  2. Place the English muffin bottoms on the counter (or onto a large baking sheet for easy cleanup). Add the cooled egg whites, then the cheese slices, then the meats. Add the muffin tops and tightly wrap the sandwiches in wax paper or foil. Freeze for up to 1 month.

RECIPE NOTES

  • Wrapping: I tried wrapping and freezing these sandwiches in plastic wrap, wax paper, and aluminum foil. The ones wrapped in wax paper fared the best in the freezer in the short term, and foil did better over time.
  • Storing: I also tried sticking some wrapped sandwiches in sealed plastic containers or reusable plastic bags. If using foil or using wax paper for short term (<1 week) freezing, the extra container or bag is totally unnecessary. 
  • Reheating: I tested a variety of reheating methods – air fryer, oven, microwave, microwave + toaster. My favorite was letting the sandwich thaw in the fridge overnight, then topless into the air fryer at 200 degrees for 10 minutes. Then replace the top, flip it, and go at 300 degrees for 5 minutes.

This recipe originally comes from Peanut Butter & Fitness and can be found here!

Recipe of the Week: Sweet Potato Chickpea Buddha Bowl

PREP TIME: 5 minutes

COOK TIME: 25 minutes

TOTAL TIME: 30 minutes

Servings: 3

Ingredients:

VEGETABLES

  • 2 Tbsp olive, melted coconut, or avocado oil
  • 1/2 medium red onion (sliced in wedges)
  • 2 small sweet potatoes (halved)
  • 1 bundle broccolini (large stems removed // chopped)
  • 2 big handfuls kale (larger stems removed)
  • 1/4 tsp each salt + pepper

TAHINI SAUCE

  • 1/4 cup tahini
  • 1 Tbsp maple syrup
  • 1/2 medium lemon (juiced)
  • 2-4 Tbsp hot water (to thin)

CHICKPEAS

  • 1 (15-ounce) can chickpeas (drained, rinsed + patted dry)
  • 1 tsp cumin
  • 3/4 tsp chili powder
  • 3/4 tsp garlic powder
  • 1/4 tsp each salt + pepper
  • 1/2 tsp tsp oregano
  • 1/4 tsp turmeric

Instructions:

  1. Preheat oven to 400 degrees F and arrange sweet potatoes and onions on a bare baking sheet. Drizzle both with a bit of oil, making sure the flesh of the sweet potatoes are well coated and placed skin side down on the sheet.
  2. Bake for 10 minutes, then remove from oven flip sweet potatoes and add broccolini. Drizzle broccolini with a bit of oil and season with a pinch each salt and pepper.
  3. Bake for another 8-10 minutes, then remove from oven and add kale. Drizzle kale with a touch more oil and season with a pinch each salt and pepper. Bake for another 4-5 minutes then set aside.
  4. While vegetables are roasting, heat a large skillet over medium heat and add chickpeas to a mixing bowl and toss with seasonings.
  5. Once hot, add 1 Tbsp oil and chickpeas and sauté, stirring frequently. If they’re browning too quickly, turn down heat. If there isn’t much browning going on, increase heat. I found 10 minutes total at slightly over medium heat was perfect. Once the chickpeas are browned and fragrant, remove from heat and set aside.
  6. Prepare sauce by adding tahini, maple syrup and lemon juice to a mixing bowl and whisking to combine. Add hot water until a pourable sauce is formed. Set aside.
  7. To serve: slice sweet potatoes into bite size pieces. Divide vegetables between 3 serving bowls and top with chickpeas + tahini sauce.

Nutrition:

Calories: 474      Carbohydrates: 62 g       Protein: 13.2 g   Fat: 21 g

Sodium: 563 mg              Fiber: 11.4 g       Sugar: 7.2 g

Original recipe from Minimalist Baker can be found here!

Recipe of the Week: Chicken Southwest Salad

turkey taco salad

Prep Time: 10 mins

Cook Time: 0 mins

Total Time: 10 mins

Serves 4-6 people

Ingredients:

  • 1 head romaine lettuce, shredded (about 6–8 cups)
  • 2 cups shredded chicken, make ahead or use leftover
  • 1 cup corn kernels
  • 1 cup black beans
  • 1 cup garbanzo beans
  • 1 cup cherry tomatoes, halved
  • 1 avocado, sliced or diced
  • ½ cup queso fresco or shredded cheddar cheese
  • 1 batch cilantro lime dressing

Instructions:

  1. Prepare the salad dressing by combining 4 Tbsp lime juice, 1 tsp granulated garlic, 1 tsp honey, 1/2 tsp salt, 4 tbsp extra virgin olive oil, and 2 Tbsp cilantro leaves in a food processor or blender. Set aside.
  2. Combine the chicken, corn, black beans, garbanzo beans, tomatoes, avocado and cheese in a very large bowl (not a small bowl – you need extra room to toss).
  3. Just before serving, drizzle the salad dressing over the salad and toss to mix well.

Original recipe from Don’t Waste the Crumbs can be found here!

Roasted Rainbow Vegetable Pasta

PREP TIME: 10 MINUTES

COOK TIME: 30 MINUTES

TOTAL TIME: 40 MINUTES

Ingredients

For the veggies:

  • 1 baby eggplant, sliced and quartered (or sub 1 zucchini)
  • 1 medium zucchini, sliced and quartered
  • 1 red bell pepper, cut into chunks
  • 1 yellow bell pepper, cut into chunks
  • 1 red onion, cut into chunks
  • 1 package grape tomatoes
  • 2 tablespoons avocado oil or olive oil
  • 1 teaspoon garlic powder
  • Freshly ground salt and pepper

For the cashew pesto:

  • 1/3 cup roasted or raw cashews OR 2 tablespoons cashew butter
  • 1 cup basil leaves (from 1 oz package)
  • 2-3 tablespoons avocado oil or olive oil
  • ½ teaspoon salt
  • 2-3 tablespoons warm water, to thin pesto

For the pasta:

  • 2 ½ cups (8 ounce) cellentani pasta (or pasta of choice — can use whole wheat or gluten free)
  • ½ cup goat cheese crumbles, divided

Instructions

  1. Preheat oven to 400 degrees F. Line two large baking sheets with parchment paper. Divide the veggies between two trays, then drizzle each with 1 tablespoon of oil and a sprinkle garlic powder and salt and pepper, to taste. 
  2. Toss together to coat the veggies, then spread out evenly on each pan. Roast for 15 minutes, then stir the veggies and rotate the pans and bake for 15-20 minutes more until veggies are tender.
  3. While the veggies are roasting, you can make the pesto: add the following to the bowl of a food processor or blender: cashews, basil avocado/olive oil, salt and water to thin. Process until thick, but smooth. Set aside.
  4. Next, cook the pasta according to the directions on the package until it’s al dente. Drain, then add back to the pot. 
  5. Fold in the pesto, roasted veggies and half of the goat cheese. Divide into bowls or meal prep containers, garnish with remaining goat cheese and extra basil leaves, if desired. Serves 4 as a meal and 6 as a side.

Nutrition

Calories: 498kcal/ per serving

Fat: 21.8g, Carbohydrates: 65.4g, Fiber: 7.8g, Sugar: 11.4g, Protein: 13.4g

Original recipe from Ambitious Kitchen can be found here!