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Easy + Healthy + Delish Recipes

It can be overwhelming to think about eating healthy - we get it. So this week we've lined up some of our favorite recipes to get you the most bang for your buck in the nutrition AND taste departments. As long as you're mixing tons of real, fresh foods throughout your week, your body and brain will thank you for it, we promise. 
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First - the Salad Maker. Use these tips to create fun, funky and tasty concoctions so you never get tired of the same ol' salad!

Greens
Add a variety of greens to increase flavor, add crunch and boost your nutrient value by a ton. Choose from whatever looks good in the produce aisle from collard greens, romaine, or kale, to swiss chard, arugula, or cabbage. To prep your greens, wash, dry, and chop them well - the smaller the better. You’ll enjoy your salad more when you don’t have to wrestle each bite into your mouth. Then store in a large baggie with a couple of paper towels to soak up moisture - prepping all of your produce at once encourages better meal-planning and snacking! Don’t forget the herbs - these little guys add heaps of flavor so experiment to find your favorites.

Proteins
To give your salad a little more oomph and increase fullness and satisfaction, add your favorite protein to the mix. Grilled or sauteed chicken, salmon or shrimp add an easy flavor boost, or avoid meat and top with roasted garbanzo beans, black beans or a little of your favorite cheese! Parmesan, feta, blue cheese or goat cheese add variety to the same old cheddar block. Nuts or seeds are also a great way to add protein. Try sliced and toasted almonds, sesame seeds, walnuts or pistachios.

Grains
Adding healthy cooked grains helps add texture and good carbs to your meal! We like adding about ¼ to ½ cup to your salad. Try brown rice, quinoa, bulgur or whole wheat couscous - you can even pre-make a batch of your favorite and keep in the fridge for the week.

Fruit/Veg
This part is easy - chop up any fruit or veggie and toss in the bowl! Add a little crunch with apples, jicama, hearts of palm, peppers, carrots … or a sweet pop with strawberries, mandarin oranges, pomegranates, etc. You really can’t go wrong in this category, and don’t forget to try something new each week - there’s always an interesting variety in season.

Dressing
Our favorite dressing is super easy, healthy, and tastes good on pretty much everything - the Lemon Dijon. Mix together ½ cup of fresh-squeezed lemon juice, 2 tablespoons of Dijon mustard, 1 teaspoon of honey or agave, ¼ to ½ rice vinegar, and 1 tablespoon of extra virgin olive oil (EVOO). Sprinkle pepper and adjust ingredients to taste, and voila! You can also mix it up with flavored vinegars and oils at any local specialty store - you’ll be surprised at how much of a tasty difference they can make.


OUR FAVE SALAD
  • Dark kale and green cabbage - rinsed and chopped small
  • Handful of parsley - chopped
  • ¼ cup quinoa
  • Chopped hearts of palm
  • Toasted Walnuts
  • ½ chopped green apple
  • Sprinkle of feta cheese
  • Tossed together in our fave Lemon Dijon dressing (above)

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GRILLED PEACH SALAD
This recipe serves about two, but adjust your ingredients depending on how many mouths are watering!

  • 1 peach (does not have to be perfectly ripe)
  • 4 cups arugula
  • 3 ounces coarsely crumbled goat cheese
  • ¼ cup slivered almonds
  • Quick dressing: ⅓ cup balsamic vinegar, 2 tablespoons olive oil and a squeeze of agave
Wrap peach in tinfoil, bare
Grill for about 30 minutes, and set aside to cool for about 30 minutes
Slice into bite sized pieces

Toss everything together and enjoy!



CAULI-MASH


  • 2 heads cauliflower
  • Garlic salt
  • Sea salt
  • Pepper
  • Green onion
  • Fat free greek plain yogurt C
Boil large pot of water and chop cauliflower into pieces, cook until tender. Strain and place cauliflower in large bowl. Add greek yogurt. Using emulsifier, puree cauliflower mix into a smooth consistency. Add seasonings and sprinkle with green onion.

Serve this delicious side dish with a big salad and a grilled chicken breast, salmon burger or whatever else you love.


PERFECT FALL SOUP

  • 1 tablespoon extra-virgin olive oil
  • 1 pound hot sausage, bulk or casing removed
  • 1 onion, chopped
  • 2 ribs celery, chopped, leafy tops reserved
  • 1 large carrot, peeled and chopped
  • 1 large Idaho (russet) potato, peeled and chopped into small dice or a sweet potato
  • 1 Fresno or Holland chile pepper, thinly sliced or finely chopped
  • 2 sprigs fresh rosemary, leaves picked and finely chopped
  • 2 large cloves garlic, chopped or sliced
  • 1/2 tablespoon ground cumin
  • Kosher salt and freshly ground black pepper
  • 1 bundle Tuscan, black, or kale, stemmed and very thinly sliced
  • 1/4 cup tomato paste
  • 1 cup white wine
  • Freshly grated nutmeg
  • 1 3/4 cups lentils
  • 4 cups chicken stock
  • 2 cups water
In a soup pot or large Dutch oven, heat 1 tablespoon extra-virgin olive oil. Add the sausage, breaking it into pieces, and cook until lightly brown.
Add the onions, celery, carrots, potato, chile pepper, rosemary, garlic, cumin, salt, and pepper, and cook to soften, 8 to10 minutes.
Wilt in the kale, and season the kale leaves with a little freshly grated nutmeg. Stir in the tomato paste for 30 seconds, then add white wine.
Cook to reduce by 1/2 and stir in the lentils, stock, and water. Bring to a boil, reduce the heat to low, and simmer the soup until the lentils are tender, about 35 minutes.
Serve immediately or cool, store, and reheat. Serve with chopped celery greens, to garnish.

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SIDE DISH TO IMPRESS


Orange Vinaigrette
  • ¼ cup freshly-squeezed orange juice
  • ¼ cup olive oil
  • 2 tablespoons apple cider vinegar
  • Salt & pepper to taste
Combine Together

1 pound brussels sprouts rinsed, ends trimmed, halved lengthwise & thinly sliced crosswise
2 cups cooked quinoa
1 cup dried cranberries
2/3 cup chopped pecans, toasted
Orange vinaigrette


Toss all salad ingredients together. Whisk all vinaigrette ingredients together in a separate bowl. Combine, chill, and voila!


QUICKEST LUNCH

  • ¼ C rice, quinoa or farro
  • 1 T feta cheese
  • Chopped veggies - aim for at least 2 cups of carrots, cucumber, bell peppers, avocado, tomatoes, and jalapenos to taste
  • Dressing - to taste (a little goes a long way) - we like Brianna’s Real French Vinaigrette for convenience, or make your own tasty Lemon Dijon - our fave dressing recipe (see at the beginning of this post)
Mix all ingredients, marinate for at least 30 minutes, and enjoy!


EASY FAST DINNER

Serve hot with a salad for dinner or pack up for a cold to-go lunch the next day. If you like a creamier sauce, try adding a tablespoon or two of nonfat greek yogurt into the mix. 

  • 2 T olive oil, divided
  • 12-ounces shrimp, peeled and deveined
  • 2 to 3 garlic cloves, minced
  • 4 zucchini, spiralized
  • salt and fresh ground pepper
  • ½ C basil pesto - purchase pre-made or make your favorite recipe
  • freshly grated parmesan cheese
Heat 1 T olive oil in a large skillet over medium-high heat.
Season shrimp with salt and pepper and add to skillet; saute until cooked, 3-4 minutes, remove from skillet and set aside in a bowl.
Add remaining olive oil to skillet; add garlic
Add zucchini to skillet and continue to cook for 7 minutes, or until tender, stirring frequently.
Add shrimp back to skillet, stir in pesto, and cook just until things are heated through.
Transfer to a serving bowl, sprinkle with parmesan cheese


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THE BEST VEGGIE BURGERS YOU'LL EVER EAT


The first three items can be purchased already cooked if you want to do these on a weeknight, or cook your own just be sure to allow enough time!
  • 2 cups cooked lentils (about ¾ cup uncooked)
  • 2 cups cooked quinoa (about ½ cup uncooked)
  • 1 ½ cups cooked, mashed sweet potatoes
  • 2 cups diced onion
  • 2 garlic cloves, minced
  • 1 cup carrot, shredded
  • 1 cup kale, chopped (remember our salad tip - chop VERY fine!)
  • 1 ½ cups oats
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • 1 tablespoon curry powder
  • 1 tablespoon ketchup
  • 1 tablespoon chili sauce (like Siracha)
  • ½ cup fresh cilantro, chopped
  • Salt and pepper to taste

1. In a skillet over medium-high heat, saute the onion and garlic until the onions are translucent. Season with salt about halfway through cooking.

2. Combine ALL ingredients in a large bowl. Mix (get in there with your hands and really mash) to combine well. If you have the time, let it sit 1-2 hours in the fridge - this is mega helpful!

3. Form patties. This recipe makes about 10.

4. Heat small amount of oil over high heat in a large skillet. Place patties in the pan, cook 3-4 minutes on each side.

5. Enjoy! Eat over a salad or put on buns with your favorite burger toppings. Delish!


We hope you love some of these ideas - eating healthy can seriously be super easy ---> 
Be Prepared. Eat real foods. Prepare most meals at home!

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