Italian Tuna Salad

IMG_1457.JPG

Italian Tuna Salad

Serves about 4


Ingredients

  • 2 cans of tuna packed in water, drained

  • 1 can of artichoke hearts, drained and roughly chopped

  • 1 jar of sundried tomatoes, drained, rinsed and roughly chopped

  • 4 tbsp capers

  • 2 tbsp olive oil

  • Salt, pepper & garlic powder to taste

Directions

  1. Mix ingredients together in a large bowl & enjoy! Halve this recipe if you only want to make 1-2 servings.

Print Friendly and PDF

How to Build Healthy and Satisfying Salads

bowl-close-up-colorful-709823.jpg

Salads are one of those meals that have gotten a bad reputation as being a “diet” food – aka food that is low calorie, doesn’t taste great, and isn’t very filling. I am here to stop that way of thinking!

I love salads because they’re generally easy to make, they allow me to get creative with all sorts of fun flavors, and they have the ability to be super nutritious and satisfying when done right. 

Below is my formula for making nutritious + satisfying salads!


Step one: Choose a Base

Arugula

Romaine

Kale

Spinach

Spring mix

Shredded brussels

Butter lettuce

Shredded cabbage


Step two: Choose your veggies (2-4)

Cucumber

Tomato

Onion

Bell pepper

Broccoli

Carrots

Artichokes

Beets

Radish

Roasted cauliflower


Step three: Choose a carbohydrate

Roasted sweet potato

Roasted butternut squash

Brown rice

Quinoa

Chickpeas or lentils


Step four: Choose a protein

Boiled eggs

Chicken or turkey

Lean beef

Salmon

Shrimp

Jalapeno cilantro turkey meatballs

Tempeh or tofu


Step five: Add a fat

Sliced avocado

Cashews

Walnuts

Sunflower or pumpkin seeds

Olives

Crumbled goat cheese

Crumbled feta

Step 6: Dress it up!


Olive oil + balsamic vinegar

Pesto

Tahini + lemon + honey

Jalapeno Cilantro Lime dressing

Spicy Peanut Sauce

Mustard Balsamic Dressing


Optional Flavor Boosters

Fresh herbs like cilantro, basil, parsley, mint, dill

Fruit like citrus slices, apple, pears, peaches, berries, pomegranate seeds


What are some of your favorite salad toppings? Let me know in the comments below!

Print Friendly and PDF

Sesame Soba Noodle Salad

IMG_2613 (1).JPG

Cold Sesame Soba Noodle Salad

Serves 4-5


For the salad:

  • 8 ounces soba noodles

  • 12 ounce bag of broccoli slaw or shredded cabbage

  • 1 english cucumber, diced

  • 4 green onions, thinly sliced

  • 2-3 cups frozen, shelled edamame

For the dressing:

  • ½ cup rice vinegar

  • 4 tbsp low sodium soy sauce

  • 2 tbsp toasted sesame oil

  • 2 cloves garlic, minced

  • 1 tbsp grated/minced ginger

  • 1 tbsp maple syrup

  • Juice of 1 lime

Directions

1. Cook soba noodles according to package instruction.

2. While the noodles are cooking, mix together sauce ingredients in a small bowl.

3. Once the noodles are cooked, strain them and place them in a large bowl.

4. Add sauce, shredded cabbage/broccoli, cucumber, green onion and mix well. Eat right away or let cool in the fridge!

Print Friendly and PDF

Blueberry Muffin Smoothie

IMG_1327.JPG

Blueberry Muffin Smoothie

Serves 1


Ingredients

  • 1 serving vanilla protein powder (can also use: 1/2 cup plain full fat greek yogurt + 1 tsp vanilla extract)

  • 2 tbsp almond butter (sub sunflower seed butter for nut-free version)

  • 1-2 tbsp chia seeds

  • 1⁄2 cup frozen blueberries

  • Unsweetened nut milk or soy milk

  • Optional: handful of spinach or kale

Directions

Blend ingredients in a blender. Add more liquid to reach desired consistency. Enjoy!

Print Friendly and PDF

Make Ahead Veggie + Cheddar Frittata

IMG_1032.JPG

Frittatas have become a weekly meal prep staple over here! They’re super easy to make, and you can keep it interesting by changing up the types of veggies and spices you use each week. This is also one of my favorite ways to use up odds and ends from the fridge (like all of those random herbs and greens).


Make-Ahead Veggie + Cheddar Frittata

Serves 4


Ingredients

  • 1-2 cups roughly chopped broccoli florets (pieces should be bite sized)

  • 1 small carton of portobello mushrooms, rinsed well and roughly chopped

  • 1/4 cup finely diced white onion

  • 1-2 handfuls of baby spinach

  • 10 eggs, whisked together in a small bowl

  • 1/2 cup shredded cheddar cheese

  • Salt, pepper, garlic powder

Directions

  1. Pre-heat oven to 400 degrees.

  2. Heat a well-oiled cast iron pan over medium heat (10-12 inch pan is best).

  3. Add broccoli, onion & mushrooms and saute until the mixture softens (about 5-6 minutes) Season well with salt, pepper and garlic powder.

  4. Add spinach and saute for another 1-2 minutes until the spinach wilts.

  5. Add the eggs and sprinkle shredded cheese on top. Let the mixture set for a few minutes until it solidifies around the edges.

  6. Transfer to the oven and bake for 10-15 minutes until the center solidifies and starts to brown.

Print Friendly and PDF

Blueberry Vanilla Walnut Oatmeal

Blueberry Vanilla Walnut Oatmeal

Oatmeal is one of my go-to breakfasts when I’m in the mood for something sweet! When done right, oatmeal can be a super satisfying and blood sugar stabilizing breakfast to start the day. Old fashioned rolled oats are a rich source of fiber and minerals and a great source of energy to start the day. I’ve added blueberries for antioxidants and fiber along with walnuts and hemp hearts for a boost of plant protein and healthy fats.

Print Friendly and PDF

The Biggest Mistake I See People Make When it Comes to Food and Nutrition

I work one-on-one with clients for a variety of reasons. Some of my work involves therapeutic dietary interventions to manage PCOS or GI disorders, while other aspects involve more behavioral elements for establishing long-term healthy habits in a busy life. Regardless of what a client is coming to see me for, I always talk about the satisfaction factor. What is the satisfaction factor you might ask? Let me explain:

alcohol-blur-cuisine-390403.jpg

We eat for countless reasons. We eat to nourish our bodies & to have energy, but we also eat because food is fun, social & enjoyable. If you continually leave meals and snacks feeling unsatisfied when trying to “eat healthy”, the way you are eating is likely not sustainable (aka - this is just another diet).

Considering the satisfaction factor with food is something that everyone should be doing on a daily basis, regardless of what your health and wellness goals are. This means asking yourself: What do I feel like eating? What will be truly satisfying in this moment? This involves drawing on your “inner wisdom”. Then ask yourself: How can I make this a more well-rounded meal that will also nourish my body and make me feel good? This is involves drawing on your “outer wisdom” or nutrition knowledge.

The satisfaction factor is one of the KEY things that I see people neglecting when dietary behaviors are not sustainable. A lack of satisfaction often leads to overeating past fullness and grazing as your body searches for satisfaction in something. Making positive dietary changes for your health or managing a health condition through food should never mean that you are eating food that is not enjoyable.

So – the next time you’re planning a meal or selecting something on a menu, I encourage you to first think about what truly sounds good (hot? cold? crunchy? sweet? savory?), and THEN think about how you can make that a more well-rounded & nourishing meal for your body.

brooke-lark-261793-unsplash.jpg

Do you consider the satisfaction factor when you’re planning meals and snacks? I want to hear from you!

Print Friendly and PDF

Creamy Roasted Cauliflower Soup (Dairy-Free)

Creamy Roasted Cauliflower Soup (Dairy-Free)

This super creamy roasted cauliflower soup is dairy-free, simple to make and sneakily nutritious!

Print Friendly and PDF

Favorite Quinoa Salad with Lemon Goat Cheese and Dill

I know what you’re thinking: “ANOTHER quinoa salad recipe?!”. Here me out. Quinoa is a nutritional powerhouse (protein, fiber, vitamins & minerals helllooo!) but it also just makes killer base for allll the toppings and fun flavors.

IMG_1438.JPG

This quinoa salad is loaded with crunchy veggies along with fresh dill, lemon, goat cheese and sunflower seeds. The flavors in this meal are hands down some of my favorite. Make ahead on Sunday and enjoy for various meals throughout the week!


Favorite Quinoa Salad with Lemon Goat Cheese and Dill

Serves 4-6


Ingredients

  • 3/4 cup uncooked quinoa, cooked according to package instructions

  • 2 bell peppers, diced

  • 1 large English cucumber, diced

  • 1/4 red onion, finely diced

  • 3 handfuls of roughly chopped spinach

  • 1 cans of chickpeas, drained and rinsed

  • 1 large bunch of fresh dill, finely chopped

  • 1/2 cup roasted unsalted sunflower seeds + more for topping

  • 1/3-1/2 cup olive oil

  • Juice of 2 lemons (adjust to the amount of lemon you like! I added a little more at the end)

  • 6 ounces goat cheese, crumbled

  • Season liberally with garlic powder, salt & pepper to taste

Directions

  1. Mix ingredients together in a large bowl. Top with more sunflower seeds and enjoy!

Print Friendly and PDF

The Best Foods & Nutrients to boost your immune system this Winter

The Best Foods & Nutrients to boost your immune system this Winter

What can I do to support my immune system? I get asked this question constantly during the winter months! First of all, the immune system is very complex and there are so many factors involved in maintaining a balanced immune system— sleep, stress, environmental toxins, age, food, etc. There is no one food or nutrient that will dictate how your immune system is functioning or responding by itself. However, there are a variety of important nutrients that we know the immune system requires to function optimally and it can be beneficial to make sure you are getting enough of these on a daily basis!

Print Friendly and PDF