Think those fancy Buddha bowls you get at restaurants can’t be made at home? Think again! I’ve created this Easy Southwest Buddha Bowl with YOU in mind. This is a bowl meal that comes together quickly to provide you a nourishing lunch or dinner!
Comfort can come in a lot of different forms – a hug, kind words, a fuzzy blanket, or a warm bowl of chili. Chili? Yes, for me chili is comfort. It’s a warm bowl of pure happiness. Why is that? I think I’ve figured it out and guess what – it has everything to do with emotions and memories and that’s what makes it a perfect Fertility Friday food!
Fancy a few superfoods? Well, then you need this Chickpea Turmeric Quinoa Bowl!
When you’re a food that’s lumped in the category of “super foods,” you must feel pretty fantastic. There’s likely plenty of publicity and notoriety along with hoards of people flocking to get your autograph. Ok, maybe it’s not quite like that, but I sure love the idea of food celebrities, don’t you? Kale and blueberries slipping into limos while shielding their eyes from the flash bulbs of the paparazzi. Fun!
I like toast, I really do. Why do I love it? Because it’s the perfect platform for so many other nourishing foods. And when I’m encouraging people to try new foods (such as beans), I love to incorporate something familiar. Enter toast.
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
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
Why I made this recipe: Because certain people in my life (ahem, my friend since the 2nd grade, to be precise) told me they need quick recipes that taste good, can serve a small army, I mean, family, and aren’t loaded with unhealthy ingredients. Enter the Slow Cooker Jamaican Jerk Pork recipe.
Why I love this recipe: Mission accomplished! I’m pretty sure I met all of the criteria established during the serious brain storming session when said friend (see above) was last in town for a visit. Fast, simple ingredients, large quantity, tasty, healthy and freezable! Woo hoo! It’s always good to make sure your friends are happy.
Why this recipe is healthy: Instead of using pork shoulder, a relatively fatty cut of pork, I chose pork loin roast. This is a leaner cut and performs quite well in the slow cooker. Sometimes there’s a little extra layer of fat on this cut too, so feel free to cut some of that off before putting the rub on it. Besides that, pretty much that dry rub, pineapple and slow-cooking make this a relative healthy alternative to so many other pulled pork recipes.
And here are the pretty pictures:Print
A simple rub of vibrant jerk spices makes this pork perfect in a sandwich, on top of a bed of lettuce or whole grains, stuffed in a pita or as a topping for pizza.
- 2–3 tablespoons jerk seasoning (use 2 for less heat, 3 for more heat)
- 2 tablespoons packed brown sugar
- 2 cloves garlic, minced
- 1/2 teaspoon Kosher or sea salt
- 2 1/2 pounds pork loin roast, trimmed of excess fat
- 1 small yellow or white onion, sliced
- 1/2 cup + 1/4 cup pineapple juice
- 1 1/2 cups chicken or vegetable broth
- 2 tablespoons apple cider vinegar
- Kosher or sea salt, to taste
- In a bowl, combine the jerk seasoning, brown sugar, garlic and salt. Rub seasoning mixture all over pork roast. If doing this step the night before, place the pork in a rimmed baking dish or rimmed sheet pan, cover and refrigerate.
- Spread the sliced onions in the bottom of a 4 1/2-6 quart slow cooker. Place pork roast on top of the onions.
- Pour 1/2 cup pineapple juice and the chicken broth around the roast. Cover slow cooker with a lid and cook on low for 8 hours.
- Carefully remove 1 1/2 cups of cooking liquid and discard. Using two forks, shred pork in the slow cooker. Add the remaining 1/4 cup pineapple juice and the apple cider vinegar. Cover and cook on low for at least 30 more minutes. Season with salt and serve.
- This recipe makes about 6 cups of pulled pork. Lucky you!
- Not hot enough? Top with a dash of hot sauce before serving.
- Making sandwiches? Top with a carrot or cabbage slaw tossed with a simple dressing of apple cider vinegar, Dijon mustard and canola oil.
- Serving Size: 10
- Calories: 261
- Sugar: 5
- Sodium: 233
- Fat: 9
- Saturated Fat: 3
- Unsaturated Fat: 4
- Trans Fat: 0
- Carbohydrates: 6
- Protein: 37
- Cholesterol: 108
I know you and I know you love pizza.
You love it so much that you insist on ordering it at least once a week from your favorite pizza place. While that’s fine and good, it’s um, actually not. Many pizza places load on the heavy toppings and leave you feeling like you just ate a vat of oil topped with a salt lick. Yuck. Ok, well, maybe it tastes good at the time, but it can leave you feeling pretty gross. But don’t worry, I have a solution! My famous (or soon-to-be-famous) Easy Pizza Toasts.
Yes, pizza can be yours and it can taste good and leave you feeling awesome!
What’s the trick? There isn’t one! Yup, it really is easy. Let me explain. Start with some yummy whole wheat bread then slice it thinly. Cook up some yummy veggies (this toast I made with onions and squash) – hint, cut them up small so that they cook fast (this also makes them look super cute on your toasts). Spread a little marinara on top of those bread slices, top with a little cheese (a good, flavorful sharp cheddar is my favorite), then add the veggies. Slide them into the oven for about 10 minutes and you’ve got Easy Pizza Toasts!
So, no more heavy pizza for you (ok, have it every once in awhile), instead enjoy the crispy, crunchy, veggie-goodness of these Pizza Toasts!
Quickly sautéed veggies piled high on whole grain bread topped with cheddar cheese then toasted in the oven.
- 1/2 loaf, 15-ounce whole wheat baguette, cut into 1/2-inch thick slices on the bias
- 1 tablespoon olive oil
- 1/2 small onion (about 2 1/2 ounces), diced small
- 1/2 medium zucchini (about 5 ounces), diced small
- 1/2 medium yellow squash (about 5 ounces), diced small
- 1/2 teaspoon salt
- 1 clove garlic, finely chopped
- 1/2 teaspoon oregano
- 1 cup canned or jarred marinara sauce
- 2 cups shredded cheddar cheese
- 1/4 cup fresh basil, thinly sliced
- Preheat the oven to 400’F. Line a 9×13-inch sheet pan with parchment paper or foil.
- Heat the oil in a large pan set over medium heat. Add the onion and cook stirring often, until softened, about 5 minutes. (You may need to adjust the heat to prevent burning.) Stir in the zucchini, squash and salt and cook an additional 5 minutes, stirring frequently. Add the garlic and oregano and cook one more minute. Remove pan from the heat.
- Spread marinara sauce evenly over bread slices, then sprinkle with cheese. Top each slice with some of the squash mixture. Transfer pan to the oven and bake for 10 minutes or until bread is toasted and cheese has melted.
- Garnish with fresh basil before serving.
- This recipe makes 20 pizza toasts. A great appetizer or main dish!
- Serving Size: 5
- Calories: 476
- Sugar: 7
- Sodium: 1034
- Fat: 23
- Saturated Fat: 11
- Unsaturated Fat: 11
- Trans Fat: 0
- Carbohydrates: 50
- Protein: 20
- Cholesterol: 49