TACOS are one of my absolute favorite foods (it’s a tie with pizza if you must know). I honestly believe that anything can become a taco. And tacos can be for any meal, not just lunch or dinner, but breakfast too or hey, how about a taco snack? YUM! But if you must know, fish tacos are my most favorite, with shrimp tacos following close behind! Hmmm, did someone say Tequila Citrus Shrimp Tacos?
Moms and dads, listen up! This book might just save your life!
How can a book save your life? Because if you’re anything like me, sometimes you are too tired, too over-whelmed and too strapped for time to figure out what to make for breakfast, lunch and dinner. Enter Natural Baby Food by Dr. Sonali Ruder!
Spinach + Macerated Strawberries = Yummy Salad
It’s probably not too shocking to hear that I love salads. But, let me clarify, I like salads that have lots of flavor and that satisfy. So if I’m building a salad, rest assured that it will taste good, be nutritious and leave you feeling content – like a happy little rabbit. Guaranteed then, that this Spinach Salad with Macerated Strawberry dressing will leave your little white tail twitching with joy.
I Love Canned Salmon + A Yummy Recipe
In my opinion, canned salmon is an unsung hero in the food and nutrition world. Convenient, versatile and super-nutritious, it’s a shame that it’s so under-appreciated.
Why don’t we use canned salmon more often in our recipes and meals? Perhaps it conjures up memories of the dry, flavorless salmon patties of your childhood. Perhaps it has to do with the lack of foodie “buzz”, because the culinary world hasn’t exactly embraced it either. I mean, when have you ever seen it featured in a dish on a menu at a trendy restaurant?
With the negative connotations and the lack of fanfare, canned salmon hasn’t had much of a chance to shine. I think it’s time to change that! Here’s why:
Bring on the Canned Salmon! 3 Reasons Why It’s Great.
- It’s Versatile! – Canned salmon can be used for salads, burgers, meatballs and so much more! That seems like a pretty great blank canvas if you ask me!
- It’s Convenient! – All you need is a can-opener, no cooking required. Highly portable and easy to use. The definition of the modern connivence food.
- It’s Nutritious! – Loaded with nutritious Omega-3 fats as well as selenium and protein, canned salmon is an easy way to fit more fish (you should be eating at least 8 or more ounces per week!) into your diet.
A nutrition-packed bowl loaded with lean proteins, whole grains and vegetables.
- 1/2 cup bulgur
- 1 cup boiling water
- 1/4 teaspoon Kosher salt
- 3 tablespoons plain Greek yogurt
- 1 tablespoon lemon juice
- 1 clove garlic, chopped
- 2 tablespoons chopped, fresh dill
- 5 ounces greens (baby kale, spinach, baby lettuces, etc)
- 6 ounces canned salmon
- 1 cup thinly sliced cucumber
- 1 cup cherry tomatoes, halved
- Place bulgur in a medium bowl. Add salt, then cover with boiling water. Immediately cover the bowl with a piece of plastic wrap and let bulgur steam for about 20 minutes.
- To a blender add the the Greek yogurt, lemon juice, garlic and dill. Add a pinch of Kosher salt and blend until smooth. (Dressing can be made without a blender, finely chop garlic and dill and then whisk all ingredients together.)
- Divide lettuce and portion into bowls. Top each bowl with bulgur, salmon, cucumber and tomatoes. Drizzle with dressing and serve.
- Serving Size: 2
- Calories: 288
- Sugar: 6
- Sodium: 615
- Fat: 7
- Saturated Fat: 2
- Unsaturated Fat: 4
- Trans Fat: 0
- Carbohydrates: 36
- Protein: 23
- Cholesterol: 58
What? Another quick bread recipe? Oh yes, yes it is.
You know why? It’s because my family loves a good snack, so I’m always looking for new ways to nourish them. Since pumpkin season is officially over, I’ve moved on to bananas.
Like pumpkin, bananas are incredibly versatile and add great moisture, interest and natural sweetness to baked goods. I love them for that and for the nutritional goodies they supply.
I simply love waffles.
Yes, they are my favorite breakfast food. I grew up eating a certain brand of frozen waffles and always felt like they were such a treat whenever they showed up on my plate in the morning.
Do you have 15 cents?
Of course you do!
Here’s the deal, you could spend 50 cents on a lackluster burrito, or you could spend half that and have a tasty burrito loaded with nutritious ingredients. If you’re like me, you’ll choose the 15 cent burrito. Not sure how to make this amazingly inexpensive, delicious burrito? Don’t worry, I’ve got you covered. My Easy Freezer Burritos recipe is below and some pictures in case you need inspiration or instruction.
The Pretty Pictures of Easy Freezer Burritos:
Don’t buy burritos anymore! Make them yourself with delicious, nutritious ingredients to fill you and nourish you.
- 1 cup prepared quinoa*
- 1 15-ounce can black beans, drained and rinsed (about 1 1/2 cups)
- 3/4 cup frozen corn, thawed
- 1/2 cup tomatillo salsa
- 12 whole wheat or sprouted whole grain 8-inch flour tortillas
- 3/4 cup shredded sharp cheddar cheese
- In a large mixing bowl, combine the quinoa, black beans, corn, salsa and cheddar cheese.
- Lay tortillas out onto a clean work surface then spread 1/4 cup bean mixture down the middle of each tortilla.
- To roll: Fold one end of the tortilla to meet the other. Gently push back the tortilla and ingredients so they are tight. Fold outside edges inward, then roll until burrito is closed. Repeat the process with the remaining burritos.
- Tear 12 sheets of foil. Place a burrito in the center of each piece of foil and tightly roll up. Place foil-wrapped burritos in a freezer bag. Label and date them before storing them in the freezer.
- Remove burritos from foil and place on a microwave-safe plate. Cover and cook on high heat for about 1 minute. Check and add more time if necessary. If you’re unsure, use a food thermometer and cook until internal temperature reaches 165’F.
- Makes 12 burritos
- *Of course I wouldn’t leave you hanging! Here’s how you prepare the quinoa: https://www.sarahaasrdn.com/freezer-quinoa/
- Calories: 2886
- Sugar: 10
- Sodium: 1271
- Fat: 46
- Saturated Fat: 20
- Unsaturated Fat: 21
- Trans Fat: 0
- Carbohydrates: 503
- Protein: 115
- Cholesterol: 89
I’m trying to convince you that quinoa’s “moment” isn’t over!
In fact, in my opinion, this little powerfully nutritious seed, is still something that should be a staple at your dinner table.
Besides being nutritious, quinoa is super easy to prepare. All you need is some water, salt and a pot and 15 minutes. Yes, that’s it. Simple.
And get this, it freezes beautifully! Yes, it does! Simply let it cool and then place it into a freezer bag. Break off pieces as you need it and enjoy. It’s magical!
And here are the pretty picture of Freezer Quinoa:
Make it once, enjoy it many times! This recipe makes a big batch of quinoa perfect for freezing!
- 1 cup quinoa
- 2 cups water
- 1/4 teaspoon Kosher salt
- Place quinoa and water in a saucepan and bring to a boil over medium-high heat. Season with salt and reduce heat to a simmer and cook, uncovered for about 15 minutes. Drain off any excess liquid.
- For faster cooling, spread cooked quinoa out onto a sheet pan.
- Once cooled, place quinoa in a re-sealable freezer bag. Label and store in the freezer.
- Makes 3 cups of quinoa.
- Calories: 626
- Sugar: 0
- Sodium: 617
- Fat: 10
- Saturated Fat: 1
- Unsaturated Fat: 8
- Trans Fat: 0
- Carbohydrates: 109
- Protein: 24
- Cholesterol: 0
If Americans had an unspoken motto it might just be “go big, or go home.”
We live that motto to it’s fullest and The Super Bowl is no exception. We treat the Super Bowl like a national holiday. We plan the perfect snack table, we make sure to find coordinating cups and plates, we paint our faces and wear our team’s colors. With the amount of time and preparation that goes into planning these day-long food fests, it’s no wonder then, when Monday rolls around, we are all suffering from “The Super Bowl-Induced Food Coma.”
Did you pop too many jalapeño poppers last night? Or devour dip after dip and spicy chicken wing after fried chicken wing? Fear not! My fellow dietitian foodies and I have plenty of delightful “recovery” recipes for you to enjoy. So, stop feeling bad about what you ate last night and instead, try one of these recipes to get you back on track. And maybe, if you’re going to “go big” again (when it comes to the buffet table), just go home instead.
The Awesome Recipe Collection
Spring Rolls with Honey-Soy Dipping Sauce: Sara Haas RDN, LDN (ahem, yours truly!)
Carrot and Jicama Slaw: Christy Wilson Nutrition
Amaranth Buddha Bowl: Shaw Simple Swaps
Golden Kale Tahini Salad: Nourish RD’s
Cook Once, Eat Thrice – Grilled Chicken Schwarma: MJ and Hungryman
Chicken Sausage, Kale and Broccoli Frittata: Nourish Breathe Thrive
Arugula Quinoa Salad with Avocado and Bacon: Mom’s Kitchen Handbook
Wild Blueberry, Blood Orange and Ginger Smoothie: The Grateful Grazer
Grapefruit Kale Salad: Dietitian Debbie Dishes
Everyday Lentil Salad: Food, Pleasure and Health
Cashew Coconut Recovery Milk: Avocado a Day Nutrition
Wild Blueberry Mojito Smoothie Bowl: The Average RD
Greek Salad with Marinated White Beans and Tzatziki: Salubrious RD
Vegetarian Rice and Bean Casserole: Jenna Braddock RDN
Want More? I thought so! Five More Awesome Recipes Just for You!
French Toast with Apples, Pecans and Greek Yogurt: Amy Gorin Nutrition
Step By Step Guide – Rolling Fresh Spring Rolls: Emily Kyle Nutrition
Green Chia Lemon Smoothie: Homemade Nutrition
Banana Split Smoothie Bowl: The Nutritionist Reviews
Chickpeas are your new best friend…
Why? Because they are awesome for you nutritionally (high in fiber, plenty of amazing vitamins and minerals, vegetarian protein, etc) and they taste great so many different ways.
Think I’m just pulling a crazy dietitian stunt on you?
No way! I love tasty food just as much, if not more, than you do. I would never recommend a food that I didn’t deem “tasty.” Now way!
But why chickpeas Sara?
Chickpeas are the underdog in the bean world seeming to only really be appreciated for their necessity in making hummus. Boo to that I say! Chickpeas belong front and center and here’s just the dish that does that.
Meet my Chickpea Salad with Tahini Dressing!
This salad is booming with flavor and it’s not only craveable, it’s addicting. Nothing beats lots of fresh parsley and lemon and when you add in creamy tahini, you’ve got a dressing that really shines.
So here you go my friends, my Chickpea Salad with Tahini Dressing!
And here are the pretty pictures:
A refreshing, yet hearty salad made with chickpeas, bell peppers, parsley all tossed in a tangy lemon-tahini dressing.
- 1 clove garlic, minced
- 1 tablespoon tahini
- 2 tablespoons fresh lemon juice
- 1 teaspoon honey
- 1 tablespoon olive oil
- 1 tablespoon water
- 1 15-ounce can chickpeas, drained and rinsed
- 1 red or orange bell pepper, seeded and diced (about 1cup)
- 1 cup diced red onion
- 1 cup parsley, chopped
- salt, to taste
- black pepper, to taste
- In the bottom of a mixing bowl whisk together the garlic, tahini, lemon juice and honey. Add the olive oil and continue whisking until combined, then add the water. Toss in the chickpeas, bell pepper, red onion and parsley and toss to coat. Season with salt and pepper.
- Serve immediately or refrigerate.
- Makes about 3 cups
- Serving Size: 4
- Calories: 198
- Sugar: 3
- Sodium: 237
- Fat: 8
- Saturated Fat: 1
- Unsaturated Fat: 6
- Trans Fat: 0
- Carbohydrates: 28
- Protein: 7
- Cholesterol: 0