Greek Chopped Chickpea Salad

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Easy lunch alert! Whipped up this Greek chickpea salad with crunchy veggies & avocado for lunch the other day and paired it with AngelicBakehouse 7-Sprouted Whole Grains Vibrant Beet Wraps. You guys know I'm a fan of these wraps for a number of reasons. They taste great & they're a fun + nutritious addition to meals. I also love that they are made with simple ingredients and high quality, non-GMO sprouted grains. Let’s look at some of the potential benefits of sprouted grains:

  • Sprouted grains have a lower glycemic index than their traditional counterparts. Glycemic index measures how quickly a food raises blood sugar.

  • The process of sprouting grains may increase the nutrient content including fiber, protein, folate antioxidants.

  • Sprouting grains decreases the antinutrient content of grains. Antinutrients are compounds naturally found in plants that may inhibit the absorption of some nutrients. The process of sprouting reduces the antinutrient content, which may make the nutrients in grains more available for absorption.

  • Sprouted grains may be easier for some people to digest since the starch is partially digested/broken down in the sprouting process.

  • Sprouting reduces the gluten content of gluten containing grains. This may be helpful for people with non-celiac gluten sensitivity. Sprouted grains still contain some gluten, so they are not safe for consumption if you have Celiac Disease.


Greek Chopped Chickpea Salad

Makes 2-3 servings


Ingredients

  • 1 - 15 ounce can chickpeas, drained and rinse

  • 1 yellow pepper, diced

  • 1 orange pepper, diced

  • 1/2 cup diced cherry tomatoes

  • 1 medium english cucumber, sliced and quartered

  • 1 ripe avocado, cubed

  • 1/2 cup finely chopped fresh parsley

  • 2 tbsp olive oil

  • Juice of 1 lemon

  • 1 tsp dried oregano

  • salt, pepper and garlic powder to taste

  • Optional add-ins: kalamata olives, feta

Directions

  1. Mixed all ingredients together in a large bowl.

  2. Enjoy in a wrap, over salad, or buy itself! Store in an airtight container for 2-3 days.

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The Best Greek Chopped Salad

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The Best Greek Chopped Salad


Salad Ingredients

*Feel free to use any combination of vegetables and protein that you enjoy!

  • Mixed greens or chopped romaine

  • Diced tomatoes

  • Diced cucumber

  • Diced red onion

  • Kalamata olives

  • Diced chicken

  • Crumbled feta cheese

  • Chickpeas (optional)

Dressing Ingredients

*Feel free to use a store bought Greek dressing with simple ingredients

  • 1/2 cup olive oil

  • 1/4 cup red wine vinegar

  • 1 heaping tbsp Dijon mustard

  • juice of 1/2 large lemon

  • 1 large tsp dried oregano

  • 1 tsp honey

  • 1/2 tsp garlic powder

  • salt & pepper to taste

Directions

  1. Whisk together salad dressing ingredients and set aside.

  2. Assemble Greek salad bowls

  3. Enjoy!

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Raspberry Coconut Chia Seed Baked Oatmeal

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Say helloooo to your favorite new snack! This Raspberry Coconut Chia Seed Baked Oatmeal has been happening on repeat over there. They’re just the right amount of sweetness combined with fat and fiber for the perfect satiating snack combination. You could even eat these for breakfast crumbled over some greek yogurt or drizzled with nut butter (K. Now I’m hungry). I’ve been pairing one of these bars with coffee in the afternoon and I’m totally hooked.

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The best part about this baked oatmeal is that you probably already have most of the ingredients on hand to make it! This recipe is adapted from my favorite blueberry banana baked oatmeal recipe.


Raspberry Coconut Chia Seed Baked Oatmeal


Dry Ingredients:

  • 2 + 1/4 cups old fashioned rolled oats

  • 1/2 cup shredded coconut

  • 1/3 cup chia seeds

  • 1 tsp baking powder

  • 1/2 tsp cinnamon

  • 1/4 tsp salt

Wet Ingredients:

  • 2 large mashed bananas

  • 1/4 cup honey (maple syrup works great too)

  • 3/4 cup unsweetened almond milk (or milk of choice)

  • 1 large egg

  • 1 tsp vanilla extract

  • 1 heaping cup fresh or frozen raspberries (do not mix in until the end)

Directions:

  1. Preheat oven to 350 degrees. Coat an 8inch square baking dish with coconut oil or olive oil.

  2. In a large mixing bowl - combine dry ingredients.

  3. In a separate bowl - combine wet ingredients EXCEPT for the raspberries and whisk until well combined.

  4. Add wet ingredients to dry ingredients and mix to combine. Fold in the raspberries gently.

  5. Pour into the baking pan and spread out evenly. Bake for about 35 minutes.

  6. Remove from the oven and let cool for about 10-15 minutes before cutting into squares.

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Italian Tuna Salad

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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.

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How to Build Healthy and Satisfying Salads

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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!

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Sesame Soba Noodle Salad

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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!

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Blueberry Muffin Smoothie

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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!

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Make Ahead Veggie + Cheddar Frittata

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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.

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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.

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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:

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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.

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

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