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)
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
This dish would be a colorful and festive addition to the Thanksgiving feast!
Butter or ghee
Salt & pepper to taste
Preheat the oven to 425 degrees. Cut the ends off of the squash. Cut down the middle and scoop the guts out. Cut into half moon shapes and place on baking sheet. Drizzle in avocado oil, sea salt and pepper. Bake for 20-25 minutes.
Cut mozzarella balls in half and marinate in olive oil, sea salt and pepper. Set aside.
Prepare pomegranate and chop cilantro. Set aside.
Sauté shiitake mushrooms in a frying pan with a combination of olive oil and salted ghee or organic grass fed butter. Salt to taste.
Layer serving plate with arugula, mozzarella, shiitake mushrooms, squash, pomegranate, cilantro, drizzle olive oil over everything and serve!
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.
I love a good ramen dish but it's been hard to find a place in the neighborhood thats actually good so I decided to take matters into my own hands and figure out a delicious and nutritious recipe! This is adapted from @Rachelgoodeats.
I've played around with this dish a number of times and found that the key to a delicious ramen starts with a solid foundation: a good broth. The broth can make or break the whole experience. This ramen dish is packed with nutrients, protein, collagen, greens and tons of flavor. This is an easy weeknight meal for two!
2 14oz jars of Epic Artisanal savory chicken bone broth
1 medium leek, chopped
1 cup mushrooms, sliced
1 tbsp avocado oil
1 tbsp olive oil
1 tsp fourth and heart pink salt ghee (optional)
2 servings of Lotus Foods millet and brown rice ramen noodles
1 chicken breast, chopped into bite size pieces
2 cups chopped zucchini
1/3 cup chopped cilantro
1/3 cup green onion
1/3 cup microgreens
1 tsp Eden Organic Gomasio sesame seeds
Salt & pepper
Red chili flakes
In a skillet pan fry chicken breast with olive oil, sea salt and pepper until fully cooked and set aside.
Rinse skillet and sauté chopped leeks & mushrooms in avocado oil for 8-10 min.
Heat bone broth in medium pot, add sautéed veggies, ghee, pepper and turn down to low heat.
Bring a pot of water to a boil. Add ramen and let boil for 2-3 minutes. Reduce heat and allow another 2-3 minutes for noodles to soften and separate. Drain and combine in broth.
Add in zucchini to broth (becomes tender quick so doesn’t need much time) and serve with avocado, green onion, cilantro, microgreens, red chili flakes and sesame seeds.
Pairs nicely with an ice cold glass of rosé!
Whipped up a quick lunch bowl using avocado, @vitalfarms hard boiled eggs, tomatoes and green onion with @maldonsalt1882 flaky sea salt, pepper, sesame seeds and a dash of creole seasoning. This healthy lunch took 3 minutes to make and costs under $4 although I’ll be honest, I could definitely eat another whole bowl.
Pokè Avo Boats 🥑🐟🙉 So, so easy to make! Even better to eat!
Toasted sesame oil
Coconut aminos or tamari
Cube ahi tuna
Combine coconut aminos, toasted sesame oil and green onions and let marinade for 2(ish) hours.
Cut avocados in half.
Place tuna mixture in avocado
Sprinkle sesame seeds and enjoy!
It’s May! Get summer ready and start meal prepping for the week with fresh and delicious salads. I’m usually the first person to say “salad doesn’t make friends” but I changed my mind and I wouldn’t steer you wrong. I’ve been loving (even looking forward to) having these for lunch the past couple weeks. Pro tip for meal prepping: put the salad dressing to the side and they’ll last ya all week!
Butter leaf lettuce
Chicken (Grilled with salt and pepper)
Salami or bacon
Hard boiled egg
I like @organicgirl white cheddar ranch but any ranch will do!
STRAWBERRY SPINACH SALAD
Qunioa (as a base)
Dressing: olive oil and balsamic
Pulled this one from Whole 30 and made a couple minor adjustments! Nothing beats a warm cup of soup with this crisp weather. Enjoy!
1 Tbsp. cooking unsalted butter
½ medium yellow onion, diced
2 stalks celery, thinly sliced
2 medium carrots, thinly sliced
1 large leek, white and light green part only, thinly sliced
6 cloves garlic, finely minced
3 cups red potatoes, skin-on, ½-inch dice
4 cups chicken broth
1 tsp. dried thyme
16 oz. cooked ham, ¼-inch dice
2 cups kale, tightly packed, torn into small pieces (about ½ bunch)
½ tsp. sea salt or to taste
¼ tsp. black pepper or to taste
Red pepper flakes, optional
Place a Dutch oven or other large pot with a lid over medium heat. Add fat and when melted, add onion, carrot, celery and leeks. Saute for 5-7 minutes, stirring occasionally until onions start to soften.
Add garlic, stir and cook an additional 30 seconds.
Add potatoes, broth and thyme. Bring soup just to a boil then reduce heat, cover and simmer until potatoes and carrots are tender - about 30 minutes, depending on how large they are and how vigorous the simmer.
When vegetables are tender, insert an immersion blender into the soup on one side of the pot and process until creamy. Stir to mix the part you just pureed into the other half of the soup (you can also remove ½ of the soup and process it in a blender or food processor then return it to the pan).
Add diced ham and kale continue to heat until ham is warm and kale is wilted. Taste and season with salt and pepper as desired. Serve.
You can't go wrong with this breakfast item. With endless add ons and substitutions it works for just about everyone! Fuel the brain and body for a productive, energy-filled day and honestly feel 100% satisfied afterwards. Healthy can and does taste good!
Serving size: 4
4 slices Udi's GF bread (or any bread)
1 tbsp butter or ghee
1 tbspTrader Joes Siracha Mayo
1 avocado, sliced
2 tbsp feta cheese
1 tsp cayenne pepper
1 tsp honey
Salt to taste
2 eggs (optional)
-Toast bread in oven
- Slice avo's thinly
- Remove toasted bread from oven and add all ingredients on top.
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.
Eating lunch out is an easy habit to get into but it is costly and typically not as healthy as home cooked meals. This recipe yields 4 servings (4 lunches) and holds well in the refrigerator for up to 3 days.
Prep time: 20 minutes
Cook time: 20 minutes
1.5 cups quinoa
4 -5 chicken breasts
1 head of spinach
1 cup of feta or goat cheese
1 bundle of green onion
3 tablespoons olive oil
Pepper & salt to taste
Follow instructions on quinoa packaging and begin cooking quinoa in saucepan.
-Cut up chicken into bite size pieces. Heat olive oil on medium heat in frying pan and begin cooking chicken. Salt and pepper to taste. Stir occasionally.
-While chicken and quinoa are cooking, cut all raw ingredients (Spinach, peaches & green onion.)
-When quinoa and chicken are done, create your bowl by evenly distributing quinoa, chicken then the spinach, cheese, peaches and green onions in tupperware.
This dish is excellent chilled. Enjoy!
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.
This is a simple and delicious recipe to make for lunch or dinner. Serve with a spinach salad for the perfect combo! Quinoa pasta is an alternative to whole wheat pasta. You can also use corn or rice pasta as a wheat alternative but I have found that quinoa pasta cooks similar to wheat pasta and doesn't fall apart or get sticky. When possible, buy organic ingredients.
Preparation time: 1 hour
1 box of quinoa pasta shells
1 cup marinara sauce
1 medium tomato, diced
1 small onion, chopped
1 bunch of asparagus
2 cloves garlic, minced
2 teaspoons basil, chopped
1 teaspoon parsley, chopped
1 teaspoon oregano, chopped
1 teaspoon ground pepper
1 ½ teaspoons salt
1 teaspoon sugar
Pinch of cayenne pepper (optional)
Parmesan Cheese (optional)
- In a large saucepan combine tomato sauce, tomato, onion, asparagus, garlic, basil, parsley, oregano, pepper, salt, sugar and cayenne pepper.
- Cover and bring to a boil.
- Lower heat and simmer for 40-50 minutes.
- When simmering time is nearly over, boil a large pot of salted water to a boil.
- Add quinoa pasta to boiling water for 14-18 minutes (or follow directions on package).
- Serve sauce over pasta. Add cheese if desired.
This is an incredibly easy, filling and healthy lunch or dinner option. Serves 4.
1 lb ground turkey
1 can refried black beans
1 can whole black beans
1/2 head romaine lettuce
6-10 cloves of garlic
1 red bell pepper
1 & 1 /2 teaspoons cayenne pepper
2 tablespoons oregano
2 tablespoons cumin
1 cup grated cheese (Feta or cheddar)
Salt and pepper to taste
PREP TIME: 10 min
COOK TIME: 15 min
Start cooking ground turkey. Add chopped onion, minced garlic, chopped red bell pepper, oregano, cumin salt and pepper to ground turkey. Combine both cans of beans into one saucepan and add cayenne pepper. Cut all other ingredients including tomatoes, lime and cilantro and grate cheese. These raw ingredients go on top of the dish. Add a spoonful of sour cream and salsa and you're ready to eat.