Greens Salad With Freshly Roasted Tamari Pepitas

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Greens salad with freshly roasted tamari pepitas 🏼 Not pictured are the carnita tacos from @plazawenatchee we’re about to scarf down too 

Mixed greens (combo of kale & baby butter lettuce)
Cherry tomatoes
Parmesan reggiano
Roasted tamari pepitas (can find these premade but making them is so easy. Preheat oven to 250 degrees. Place raw pepitas on parchment paper with light soy or tamari. Don’t soak them. Cook for 10ish minutes or until golden brown).

Extra virgin olive oil
1 Freshly minced garlic clove

Massage dressing into kale then add any other kind of lettuce being used and mix thoroughly. Add everything else and wallah you’ve got a nutrient dense powerhouse salad with healthy fats, flavor and a satisfying crunch!

 #wellnessbylittle #saladsthatactullytastegood #yum

The BEST Greek Salad You'll Ever Make!

Happy to share THE BEST homemade greek salad recipe ever made!!! This fresh, full flavored salad goes well with a Mediterranean style dinner. Tonight we’re doing Greek style koftas with salty roasted potatoes. 

Pitted olives, halved (multi colored or just kalamata works great)

Cherry tomoates, halved

Cucumber, chopped

Red onion, sliced

Feta, crumbled

Mini bell pepper, chopped

Fresh parsley, chopped

Dried oregano

Olive oil

Lemon juice

Salt pepper, to taste

Pepper, to taste

Green onion for garnish

Combine all ingredients in a bowl, mix and serve! Lots of chopping but well worth it I promise!

#wellnessbylittle #mediterraneannight #realfood

Project Lunchbox: Festive Apple Quinoa Greens Salad


Festive Apple Quinoa Salad
1/2 cup tricolor dry quinoa
6 cups slightly packed chopped kale
1 crisp sweet apples, chopped (I used honeycrisp)
1 cup walnuts, lightly toasted and roughly chopped
1/2 cup dried cranberries
4 oz feta cheese cheese, crumbled

1/4 cup olive oil
1/4 cup fresh lemon juice
1 tbsp honey
1 1/2 tsp dijon mustard
Salt to taste

Cook quinoa and cool. 
Whisk together olive oil, lemon juice, honey, dijon and salt in a bowl. 
Pour 3/4 of the dressing over kale and toss until kale is evenly coated. Massage dressing into kale to help soften leaves. 
Add apples, quinoa, walnuts and cranberries. Pour remaining dressing over salad then toss. Add feta cheese and toss just lightly. 
Serve or store covered in refrigerator. 

Make Any Salad Taste Great With This Lemon Zest Inspired Dressing


This dressing is yummy on any kind of salad but it's especially delicious on a greek inspired salad! I love cooking with lemon zest (well all lemons in general)! With this dressing you get a hint of lemon without the citrus which works well with the red wine vinegar and olive oil base. 

1 lemon
1/4 cup red wine vinegar
1/4 cup olive oil
2 cloves garlic, crushed
Pinch of salt & pepper

Mix and pour over salad! 

If you need some salad inspiration try this dressing on my the amazing Butter Bean Salad! 

Let's Get Saucy! Healthy Alternatives for Flavoring Your Favorite Vegetables.

Consider these options next time you're stuck on how to season a simple side dish or vegetables! You'll never need to buy another store bought pre-made stir fry sauce again! 

1 tsp Olive Oil
1/2 tsp Lemon
pinch of Sea Salt

Cooking Instructions: 
Simply cook in olive oil. Once al dente add sea salt and a squeeze of fresh lemon juice and violà! Amazingly flavorful! 

Shiitake Mushrooms - I first saw this recipe on Chef's Table on Netflix and have quickly adapted it into my own cooking on the regular.

1 tsp Sesame Seed Oil
1 tsp Tamari

Cooking Instructions: 
Add sesame seed oil to the pan and cook shiitake mushrooms until softened. Add tamari and you're done! 

Halibut Ceviche

My mother introduced me to this recipe and I have officially fallen in love. Perfect dish to bring to a party!

Party Size
Prep Time: 1 day for marinating fish and 30 minutes for preparing ceviche

2 avocados
1lb halibut
1.5 cup cilantro
1 large champagne mango
4 limes, juiced
1.5 cup tomatoes
Salt and pepper to taste
1 bag of corn chips

Marinate halibut in 3 juiced limes overnight. Chop all ingredients and throw into bowl and serve with chips! 


Buffalo Cauliflower Bites

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Living in Boston I got hooked on all things buffalo sauce. This baked cauliflower tossed in buffalo sauce is where it’s at. It’s a healthy and satisfying change from my go to (and insanely unhealthy) chicken buffalo dip. If you want that recipe too, DM me 😉 I’ve found that if you're a fan of buffalo sauce you can't go wrong with these tasty cauliflower bites. Makes as a great side or just as a snack!

1 large head of cauliflower 
2 heaping tbsp ghee, melted 
4 garlic cloves, minced 
1/2 cup Franks hot sauce 
1 tbsp parsley, finely chopped 
1 tbsp green onions 
Ranch dressing (optional) 

Preheat oven to 375 degrees. 
Melt ghee and combine with garlic and Franks hot sauce. 
Chop cauliflower into bite size pieces. Mix sauce with cauliflower in a bowl. Garnish with green onions and parsley. 
Place in a baking dish and bake for 20-25 minutes. 
For a more crispy cauliflower, remove any access water from baking dish after 18-20 minutes in the oven and broil for remaining time. 

Tuna & Butter Bean Summer Salad

1 can of good imported tuna
2-3 cans of butter beans, carefully drained and washed
1 small red onion
1 pint of cherry tomatoes
1/2-1 cup coarsely chopped Italian parsley

zest of lemon
1 clove garlic, minced
1/2 cup red wine vinegar
1/2 cup olive oil
salt and pepper

Add butter beans, onion, tomatoes and parsley to bowl. Drain and chunk tuna but leave in large chunks. 
Combine all dressing ingredients and dress salad. Let sit for 30-60 minutes before serving, if possible. 

Easy Garlic Quinoa Salad

This recipe is adapted from Cynthia Lair's Feeding the Whole Family cookbook. I first made this recipe in Cynthia's Whole Foods Production class at Bastyr University. It is an easy recipe to make and works great for leftovers! Eat cold, hot or room temperature. 

Quinoa has an excellent nutritional profile with 10.5 grams of protein per cup. This unique whole grain, which was a staple food of the Incas, is also rich in calcium and iron.


1 cup dry quinoa
1 3⁄4 cup water
1⁄2 tsp sea salt
1⁄2 cup carrots, chopped
1⁄3 cup parsley, minced
1⁄4 cup sunflower seeds
4 clove garlic, minced
1⁄4 cup freshly squeezed lemon juice
1⁄4 cup extra-virgin olive oil
2 tbsp tamari 


Rinse quinoa with warm water and drain through a fine strainer. Place quinoa, salt and water in a 2-quart pot. Bring water to boil, reduce heat to low, cover and let simmer 15 to 20 minutes, until all the water is absorbed. Tip pan to the side to make sure all the water has been absorbed. Let stand for 5 to 10 minutes uncovered, then fluff with a fork.

Place cooked quinoa in a large bowl. Add carrots, seeds and parsley to quinoa. Mix thoroughly. Combine garlic, lemon juice, olive oil and tamari; pour over quinoa and toss well. Serve at room temperature or chilled.