Rhubarb Chia Jam 7 Apr 2025, 1:37 am

Total Time: 30 minutes–1 hour
Serves: 8-10 servings

Ingredients

• 2 cups rhubarb, chopped into small pieces
• 1/4 cup water
• 2 tablespoons honey, maple syrup, or another sweetener (adjust to taste)
• 1 teaspoon lemon juice (optional, for extra tang)
• 1/2 teaspoon vanilla extract (optional)
• 2 tablespoons chia seeds

Instructions

1. In a medium saucepan, combine the chopped rhubarb and water. Bring to a simmer over medium heat. Cook for about 10-15 minutes, stirring occasionally, until the rhubarb softens and breaks down into a compote-like consistency. You can mash it slightly with a spoon if you prefer a smoother texture.
2. Once the rhubarb is soft and mushy, stir in your sweetener of choice (honey, maple syrup, or another sweetener), and add the lemon juice and vanilla extract (if using). Stir to combine.
3. Remove the saucepan from the heat and stir in the chia seeds. They will help thicken the jam as it cools and add a nice texture.
4. Let the mixture sit for about 15-20 minutes at room temperature to allow the chia seeds to absorb the liquid and thicken the jam. If you want a thicker consistency, you can refrigerate it for about 1 hour.
5. Once the jam is thickened and cooled, transfer it to an airtight container and store it in the fridge.

Notes:

• You can adjust the sweetness based on your preference or use other sweeteners like stevia or monk fruit. 
• Feel free to experiment with other flavor additions like cinnamon, ginger, or other berries (strawberries or raspberries pair well with rhubarb).
• This rhubarb chia jam is perfect on toast, mixed into yogurt, or drizzled over oatmeal!

Why We Love This Recipe:

1. Fiber:

The rhubarb and chia seeds pack this recipe with fiber which supports the gut, aids digestion, and also helps with regulating blood sugars.

2. Omega 3: 

Chia seeds are a great source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA) which are essential for the the brain and heart. These types of fatty acids also help reduce inflammation in the body.

3. Versatile:

Not a fan of rhubarb? Not a problem! This recipe is versatile and can be used with just about any fruit!

Bok Choy Stir-Fry with Soba Noodles 7 Apr 2025, 1:36 am

Total Time: 25 minutes
Serves: 4

Ingredients

• 8 oz soba noodles (whole wheat or regular)
• 2 tablespoons sesame oil (or olive oil)
• 2 garlic cloves, minced
• 1-inch piece of ginger, peeled and minced
• 6 cups bok choy, chopped (about 4 small bok choy)
• 1 small red bell pepper, thinly sliced
• 1 small carrot, julienned or thinly sliced
• 1 tablespoon low-sodium soy sauce (or tamari for gluten-free)
• 1 teaspoon rice vinegar
• 1 tablespoon sesame seeds (optional)
• 2 teaspoons toasted sesame oil (optional, for flavor)
• Salt and pepper to taste
• 1 tablespoon honey or maple syrup (optional, for sweetness)
• 1/4 cup water or vegetable broth

Instructions

1. Bring a large pot of water to a boil. Add the soba noodles and cook according to package instructions (usually 4-6 minutes). Drain and rinse with cold water to stop the cooking process. Set aside.
2. Wash and chop the bok choy into bite-sized pieces, separating the stems and leaves. Slice the bell pepper and carrot.
3. Heat sesame oil in a large skillet or wok over medium heat. Add the minced garlic and ginger. Stir-fry for 30 seconds until fragrant.
4. Add the bok choy stems to the skillet first and stir-fry for 2-3 minutes. Add the bell pepper and carrot and continue cooking for another 3-4 minutes, adding a splash of water or broth to help soften the vegetables and avoid burning.
5. Once the stems are tender, add the bok choy leaves and stir until they begin to wilt, about 2-3 minutes.
6. Add the cooked soba noodles to the skillet with the vegetables. Drizzle with soy sauce, rice vinegar, and honey/maple syrup (if using). Toss everything together to coat the noodles and vegetables evenly.
7. Drizzle with toasted sesame oil (optional), sprinkle with sesame seeds, and season with salt and pepper to taste.
8. Serve immediately as a warm, comforting dish.

Tips:

• You can use gluten-free soba noodles or rice noodles if needed.
• Feel free to add chicken, tofu, tempeh, or edamame for extra protein.
• If you prefer a richer flavor, you can add a teaspoon of peanut butter or almond butter to the sauce.
• To make it spicier, you can add some chili flakes or a splash of sriracha sauce.

Why We Love This Recipe:

1. Vitamins and Minerals:

Bok choy is rich in Vitamin C which help boost the immune systems, promotes healthy skin and supports collagen formation. It is also a source of Vitamin K which is essential for blood clotting and bone health. Bok Choy also provides a plant-based source of calcium to support bones as well.

2. Fiber: 

Fiber from the vegetables and soba noodles support healthy digestion by regulating bowels and maintaining a diverse gut microbiome.

3. Low Glycemic Index:

Soba noodles are traditionally made with buckwheat which has a low glycemic index, meaning it does not cause rapid spikes in blood sugar levels. Between the noodles and nonstarchy vegetables, this recipe is great for those needing to manage blood sugars or for maintiaing stable energy levels throughout the day.

Blueberry Lemon Cottage Cheese Pancakes (Blender Recipe) 7 Apr 2025, 1:33 am

Total Time: 15 minutes
Serves: 4

Ingredients

• 1 cup low-fat cottage cheese
• 2 large eggs
• 1/2 cup rolled oats (or oat flour for a gluten-free version)
• 1/2 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• 1 tablespoon lemon zest (from about 1 lemon)
• 2 tablespoons lemon juice (from about 1 lemon)
• 1/2 teaspoon ground cinnamon (optional)
• Pinch of salt
• 1/2 cup blueberries (fresh or frozen)
• Cooking spray or a little coconut oil for greasing the pan

Instructions

1. Add the cottage cheese, eggs, oats (or oat flour), baking powder, vanilla extract, lemon zest, lemon juice, cinnamon, and salt to a blender. Blend until smooth and well combined.
2. Heat a non-stick skillet or griddle over medium heat. Lightly grease with cooking spray or a little coconut oil.
3. Pour about 1/4 cup of batter onto the pan for each pancake. Sprinkle the blueberries onto the pancakes. Let it cook for 2-3 minutes until bubbles start to form on the surface. Flip the pancake and cook for another 1-2 minutes, until golden brown on both sides.
4. Stack the pancakes on a plate and serve with extra blueberries, a drizzle of honey, or a dollop of Greek yogurt if desired.

Why We Love This Recipe:

1. Protein:

Cottage cheese is a great source of protein, and the eggs further boost the protein content, making this a filling and satisfying breakfast. Protein is also essential for muscle repair, immune function and maintaining healthy skin, hair and nails

2. Complex Carbs: 

The oats provide whole grains and fiber, keeping the pancakes hearty and nutritious.They have a low glycemic index so they will not spike blood sugar levels. The oats and blueberries also provide fiber which helps you feel full for longer and aids digestion and gut health.

3. Blender Recipe:

This helps make cooking quick and easy as it requires very minimal prep work. It also makes cleanup faster than using multiple bowls and utensils. Blenders also ensure that all ingredients are mixed to a consistent texture.

The Carnivore Diet: Trendy Yet Troubling 7 Apr 2025, 1:29 am

In recent years, the carnivore diet has gained traction among health enthusiasts and social media influencers. It is promoted as a simple yet effective way to lose weight, gain muscle, and improve overall health. The diet consists of consuming only animal-based foods—meat, fish, eggs, and limited dairy—while eliminating plant-based foods. While this diet might seem enticing to some, it also raises important questions about its long-term health implications. In this blog post, we are diving into the origins of the carnivore diet, the rise in popularity via social media, and the health risks associated with this diet. 

What Is the Carnivore Diet?

While it feels like a modern trend, its roots go back to early human history. At its core, the carnivore diet is a zero-carb, high-protein, and high-fat eating plan. Proponents of the diet argue that humans evolved as primarily carnivorous creatures and thrive on animal-based foods. Therefore by returning to a meat-centric diet, people can experience better health outcomes. This idea taps into the “Paleo diet” as followers typically eat beef, pork, chicken, fish, and eggs, but take it even further by eliminating vegetables, fruits, grains, legumes, and even most dairy products.

The diet promises benefits like weight loss, reduced inflammation, increased energy, and mental clarity. Advocates claim that removing plant-based foods eliminates anti-nutrients (compounds found in some plants that may inhibit nutrient absorption) and toxins that could contribute to health issues.

Why Is This Even a Thing?

The idea of simply eating meat and avoiding all other food groups can be appealing because it’s straightforward and easy to follow, especially for those who have struggled with traditional diets. Now add in the instant gratification from people on social media boasting about their results and encouraging others to jump on the bandwagon, it is very enticing to viewers. 

There is an incredible downside to this trend and that is the lack of professional guidance and scientific research. Rarely if at all, are they boasting about the health risks associated with following this diet plan. Social media provides an overly simplified view of the diet and its effects, potentially leading people to make decisions that could harm their health in the long run.

Health Benefits: Fact or Fiction?

While some individuals report experiencing positive changes from adopting the carnivore diet, including weight loss and improved mental focus, it’s important to consider the limited scientific evidence supporting these claims. Much of the anecdotal success comes from social media accounts or personal blogs, rather than rigorous clinical studies.

That said, some research suggests that a high-protein, low-carbohydrate diet may help with weight management and improve certain biomarkers in the short term. It’s worth noting that these studies often involve a more balanced approach, also including a variety of plant-based foods, and not a strict carnivore approach.

Potential Health Risks

While the carnivore diet may provide short-term benefits for some, here are a few of the concerns about its long-term health effects and risks to consider

1. Nutrient Deficiencies: One of the most significant concerns with the carnivore diet is the potential for nutrient deficiencies. A diet that excludes fruits, vegetables, and whole grains eliminates a variety of essential vitamins, minerals, and fiber. Lack of fiber can lead to digestive issues, like constipation. At the same time, a deficiency in vitamins such as C, K, and various B vitamins could cause long-term health problems like scurvy or compromised immune function.
2. Increased Risk of Heart Disease: The carnivore diet is high in saturated fats, which have been linked to increased cholesterol levels and an elevated risk of heart disease. While some proponents argue that the quality of fat matters, with grass-fed beef or wild-caught fish offering healthier fat options, the evidence on the long-term effects of a diet that is so rich in animal fats is still unclear.
3. Kidney Strain: Excessive protein intake can put additional stress on the kidneys, particularly for individuals with pre-existing kidney conditions. The nature of this diet is high-protein and in excess could exacerbate kidney function decline and increase the risk of kidney stones.
4. Gut Health: The lack of fiber and plant-based foods may negatively affect the gut microbiome. Research has shown that a diverse and balanced gut microbiome—fueled by a range of dietary fibers from fruits, vegetables, and whole grains—supports immune health, mental well-being, and digestion. Without these foods, there is a risk of imbalanced gut bacteria and compromised gut health.
5. Increased Risk of Cancer: Some studies suggest that diets high in red and processed meats may increase the risk of certain cancers. Also, many plant-based foods like fruits and vegetables contain antioxidant compounds that help protect against cancer. Therefore, with this diet, the body has less defense against oxidative stress and inflammation. 
6. Mental impact: Carbohydrates are the body’s main source of energy and brain’s preferred source of fuel. Removing the whole food group from your diet can negatively impact one’s mood and emotional well-being. Without enough carbohydrates in the diet, individuals can experience increased fatigue, irritability, anxiety, and depression.

Conclusion: Balance is Key

The carnivore diet is tempting for those looking for quick and immediate results but its long-term health impacts are still up for debate and the risks outweigh the potential benefits. Social media amplifies the diet’s appeal as influencers, fitness enthusiasts, and online communities boast about the short-term results they found following this diet. However, the diet’s restrictive nature and potential health risks—such as nutrient deficiencies, heart disease, and kidney strain—are a cause for concern.

You should always be cautious about trusting social media influencers who promote their diets, as their content often presents an unrealistic or incomplete picture. Many influencers share only the highlights, selectively showcasing their successes or transformations, while leaving out the difficulties, sacrifices, or negative effects accompanying these diet plans. Furthermore, social media platforms often promote content that is extreme or sensational, reinforcing diet culture and the idea that you need to change your body to be worthy or healthy. Ultimately, what works for one person may not work for another, and blindly following influencers can perpetuate dangerous, unrealistic expectations. Questioning these messages and focusing on sustainable, balanced approaches to well-being and long-term health is essential. 

It is important to remember that any diet that promotes extreme eating habits, cuts out entire food groups, and endorses an unhealthy relationship with food, is not true wellness and is simply diet culture making you think you need to make radical changes to be happy and healthy. Health is not about subscribing to the latest trend or drastically cutting out entire food groups. Rather than embracing extreme diets, we recommend a balanced, nutrient-dense eating plan that includes a variety of whole foods, both plant-based and animal-based. 

As with any trend, it’s crucial to approach the carnivore diet with caution, remember that nutrition is not one-size-fits-all, and understand that what works for one person might not be suitable for another. We recommend seeking professional advice to ensure your nutrition plan is balanced and sustainable for your individual needs and long-term health.

Colorful Cabbage Salad with Peanut Dressing 5 Mar 2025, 9:20 pm

Total Time: 25 minutes
Serves: 4

Ingredients

For the Salad:

• 2 cups shredded red cabbage 
• 2 cups shredded green cabbage 
• 1 large carrot, julienned or grated 
• 1/2 red bell pepper, thinly sliced 
• 1/2 cucumber, thinly sliced 
• 2 tablespoons fresh cilantro, chopped (optional)
• 1 tablespoon sesame seeds (optional)

For the Lighter Peanut Dressing:

• 1 tablespoon peanut butter (smooth, preferably natural) 
• 1 tablespoon low-sodium soy sauce (or tamari for gluten-free)
• 1 tablespoon rice vinegar 
• 1 teaspoon maple syrup (or honey)
• 1 teaspoon lime juice
• 1 teaspoon sesame oil (or olive oil)
• 1 tablespoon water (to thin out the dressing)
• Optional: pinch of chili flakes or a dash of sriracha for spice

Instructions

1. In a large bowl, combine the shredded red and green cabbage, grated carrot, sliced bell pepper, cucumber, and cilantro.
2. In a small bowl, whisk together the peanut butter, soy sauce, rice vinegar, maple syrup, lime juice, sesame oil, and water until smooth. Add more water if you prefer a thinner consistency.
3. If you like a little spice, add chili flakes or sriracha.
4. Pour the peanut dressing over the vegetables and toss well until everything is evenly coated.
5. Garnish with sesame seeds if desired.
6. Serve immediately or chill for about 20 minutes for the flavors to meld together.

This recipe is a great side to add to a meal with a protein and starch!

Why We Like This Recipe (Benefits):

1. Rich in Vitamins:

This recipe has several different vitamins such as vitamins A, E, C and K. These all have different roles in the body such as supporting the immune system, promoting collagen production, bone health, blood clotting, eye health, and skin health.

2. Healthy Fats: 

Peanuts are a good source of unsaturated fats which are beneficial for heart health by helping lower the LDL (“bad”) cholesterol.

3. High in Fiber:

The cabbage, carrots, and peppers in this recipe are packed with fiber, which supports digestion and a healthy gut. Fiber also helps with stable blood sugars and keeps you full longer.

Citrus Salmon Recipe 5 Mar 2025, 9:19 pm

Total Time: 35 minutes
Serves: 5

Ingredients

• 1 large orange
• 1 large lemon
• 1 1/2 pounds salmon fillet (skin removed)
• Salt and black pepper
• 1 tsp dried oregano 
• 1 tsp dried mint
• 1 tsp red chili flakes
• 1 clove garlic (minced)
• Extra virgin olive oil (EVOO)

Instructions

1. Heat the oven to 250 degrees F
2. Cut oranges and lemons into thin round slices
3. Lightly oil the bottom of a baking dish and arrange some of the orange and lemon slices on it.
4. Season the salmon with salt and black pepper on both sides. 
5. Mix together the oregano, mint, and chili flakes. Rub this seasoning mix over the salmon
6. Place the seasoned salmon on the baking dish over the arranged citrus slices. 
7. Top the salmon with minced garlic, lemon juice, and a drizzle (2 tbsp) of olive oil. Arrange the remaining citrus slices on top of the salmon. 
8. Roast in the oven for about 25-30 minutes, watching carefully to make sure the salmon does not overcook.

Why We Like This Recipe (Benefits):

1. Omega 3 Fatty Acids:

Salmon is a great souce of omega 3 fatty acids (EPA and DHA) These are essential fatty acids meaning that our bodies do not produce them and therefore we must get them from food sources. These fats help to reduce inflammation, improve brain function, and linked to lower risk of heart disease. 

2. Vitamin C: 

Citrus fruits are packed with Vitamin C which is a powerful antioxidant that supports the immune system, promotes collagen production for healthy skin, aids wound healing and helps reduce inflammation in the body.

Taken from https://www.themediterraneandish.com/easy-citrus-salmon/

Creamy Lemon Artichoke Chicken Orzo Soup 5 Mar 2025, 9:18 pm

Total Time: 35 minutes
Serves: 6

Ingredients

• 1 lb boneless, skinless chicken breasts or thighs (cut into bite-sized pieces)
• 1 tablespoon olive oil
• 1 medium onion (diced)
• 3 garlic cloves (minced)
• 1 cup carrots (diced)
• 1 celery stalk (diced)
• 1 zucchini (diced)
• 1 can (14 oz) artichoke hearts, drained and chopped
• 6 cups low-sodium chicken broth
• 1 cup whole milk or unsweetened coconut milk 
• 1 tablespoon lemon zest
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 1/2 cups whole-wheat or regular orzo pasta
• Salt and pepper to taste
• 2 cups fresh spinach or kale (chopped)
• Optional: Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the diced chicken, season with salt and pepper, and cook until browned and cooked through (about 6-8 minutes). Remove chicken from the pot and set aside.
2. In the same pot, add the diced onion, garlic, carrots, celery, and zucchini. Saute for about 5 minutes until the vegetables soften.
3. Add the chopped artichoke hearts and pour in the chicken broth. Stir in the dried thyme and oregano. Bring the soup to a gentle boil, then reduce heat and simmer for about 10 minutes.
4. Stir in the orzo pasta and cook for an additional 8-10 minutes, until the orzo is tender. Be sure to stir occasionally to prevent sticking.
5. Once the orzo is cooked, stir in the whole milk or coconut milk for creaminess. Add the lemon zest and lemon juice. Stir to combine.
6. Return the cooked chicken to the pot. Add the fresh spinach or kale, stirring until wilted. Taste and adjust seasoning with salt, pepper, or additional lemon juice as desired.
7. Serve: Ladle the soup into bowls and garnish with fresh parsley if desired.

Why We Like This Recipe (Benefits):

1. Lean Protein:

Chicken is a great source of a high quality lean protein. Protein is essential for muscle repair, immune function and overall body growth and maintenance.

2. Artichokes: 

They are a great source of fiber which aids digestion and helps maintain feeling of fullness. They also contain antioxidants which help fight against inflammation and fight oxidative stress in the body.

3. Lemon:

They are rich in vitamin C, an antioxidant that supports the immune system, promotes skin health and helps wound healing. Lemon juice can help stimulate the production of bile aiding digestion and promoting a healthy liver. 

Effortless Meal Prep: Easy Tips for Stress-Free Meals 5 Mar 2025, 9:16 pm

Meal prepping often gets a bad rap—people think it’s time-consuming, requires too much effort, or simply isn’t worth it. But the truth is, meal prepping doesn’t have to take hours or involve complicated recipes to be effective. As a dietitian, I’m here to share some simple, stress-free meal prep tips, especially great for those who hate spending time in the kitchen.

Let’s simplify meal prepping so it works for YOU, not the other way around.

First Things First: Plan Your Meals (and Snacks!) 

Meal prep begins with a solid plan. Start by deciding which meals you’ll prep for the week—aim for a mix of proteins, whole grains, and veggies. The goal is to find recipes that are easy to make, flexible, and packed with nutrients. Keep it simple and repeat ingredients across different meals to avoid feeling overwhelmed. Choose recipes that are versatile, like grain bowls or stir-fries, so you can easily swap in whatever ingredients you have on hand.

Keep it Simple with Batch Cooking

Batch cooking is a great way to prep several meals in one go. Focus on versatile ingredients that can be used across multiple dishes. For example, cook a big batch of quinoa, brown rice, or roasted vegetables, which can be used in salads, bowls, or as a side dish for different meals.We recommend you choose one or two proteins (chicken, tofu, beans) and cook enough for several meals, so you can rotate them throughout the week. Think of meal prep as “ingredients prep” rather than full-on cooking.

We recommend you choose one or two proteins (chicken, tofu, beans) and cook enough for several meals, so you can rotate them throughout the week.Think of meal prep as “ingredients prep” rather than full-on cooking.

Cook Once, Eat Twice (or More!)

Double up your recipes! Cooking larger portions of meals, like soups, stews, casseroles, and stir-fries, allows you to enjoy leftovers for lunch or dinner the next day or freeze them for later. Not only does this save time, but it also ensures you always have a nutritious meal on hand.Don’t forget to label your containers with the date they were made to make sure you’re eating them while they’re still fresh.

Pre-Chop Vegetables

Washing, peeling, and chopping vegetables can be time-consuming. A great meal prep shortcut is to chop your veggies ahead of time and store them in containers. Prepped veggies can be used for salads, stir-fries, snacks, or sides—saving you time when you need to cook. Another option if buying pre chopped vegetables. Another option is if your budget allows, buy pre-chopped vegetables. They typically cost more, however, it makes it one less step for you.

Add “No-Cook” or “Minimal-Cook” Meals to Your Rotation

If the idea of cooking is a huge turn-off, no-cook meals are your best friend. These meals are quick to assemble and require little to no heat.

Examples of No-Cook Meals:

• Salads: Use pre-washed greens or salad kits, add a protein like canned tuna or beans, toss with a dressing, and any veggies you like, and call it a day.
• Wraps: Spread hummus on a whole-grain tortilla, add your favorite veggies, lean protein (like rotisserie chicken), and roll it up.
• Overnight Oats: Mix oats with your choice of milk (dairy or plant-based), chia seeds, and a drizzle of honey. Let it sit overnight, and you’ll have breakfast ready to go in the morning.

Use Kitchen Gadgets to Your Advantage

Investing in some basic kitchen gadgets can speed up meal prep, making it less of a chore. You don’t need anything fancy, just a few tools that help get the job done faster and make cooking easier.

Kitchen Gadgets We Love: 

• Instant Pot: This can cook grains, beans, and proteins in a fraction of the time, making it perfect for those who dislike long cooking sessions.
• Crock Pot: Throw ingredients into the pot, leave it alone for a few hours and come back to a meal thats ready to be plated. 
• Air-Fryer: They cook food quickly with minimal oil, making it easier to prepare healthy, meals in advance. They also require less cleanup. 
• Blender: Make smoothies, soups, or dressings with a blender in seconds.

Easy Grab-and-Go Snacks 

Prep snacks that can be grabbed at a moment’s notice. Pre-made snacks are great for meal prep because they save time and ensure you have healthy options readily available throughout the week. They’re also convenient for busy days when you need a quick bite to keep you nourished and energized in between meals.

Snack Prep Ideas:

• Individual Servings of Nuts and Dried Fruit: Portion out snacks into small containers or bag. Mix a variety of nuts, seeds, and dried fruit for a satisfying snack.
• Greek Yogurt Cups: Portion out servings of Greek yogurt into small containers and top with granola, berries, or chia seeds. You can also buy individual greek yogurt cups to save even more time. 
• Hard-Boiled Eggs: Boil a batch of eggs, peel them, and store them in the fridge for an easy protein-packed snack.

One-Pan Dinners

One-pan meals are a lifesaver when you’re looking for something quick and easy without a lot of clean-up. We love sheet pan meals or stir fries. You can add a variety of different vegetables and protein to a baking sheet or pan, and you’ve got a full meal. These types of dishes can be prepped in under 10 minutes, and you’ll only have one dish to clean. 

Don’t Overcomplicate Things and Keep It Simple

Meal prep doesn’t have to be fancy. The simpler you keep it, the more likely you are to stick with it. A basic formula to follow for each meal is: protein + veggies + complex carbs + healthy fat.

• Proteins: Rotisserie chicken, canned beans, tofu, salmon, eggs, etc.
• Veggies: Pre-washed greens, frozen veggies, or raw veggies that require little to no prep.
• Complex Carbs: Whole grain pasta, rice, bread, potatoes, quinoa, etc
• Healthy Fat: Olive oil, avocado, or nuts.

Final Thoughts

By implementing these meal prep tips, you can make healthier eating a seamless part of your daily routine. Meal prepping doesn’t have to be time-consuming or complicated, and it doesn’t require spending hours in the kitchen. By using these easy, time-saving strategies, you can enjoy healthy meals throughout the week without the hassle. Keep it simple, utilize convenience like pre-chopped veggies, embrace the magic of leftovers and meal prepping will become second nature. It’s all about finding a system that works for you!

Butternut Squash, Brussels Sprouts & Orzo Salad with Apple Cider Vinegar Dressing  10 Feb 2025, 4:00 pm

Total Time: 35-40 minutes
Serves: Makes about 4 servings (roughly 1.5–2 cups per serving)

Ingredients

• 1 small butternut squash (about 2–3 cups), peeled, seeded, and cubed
• 1 tablespoon extra virgin olive oil 
• 1/2 lb Brussels sprouts, trimmed and halved
• 1 tablespoon olive oil 
• 1 cup whole-grain orzo pasta
• 1 small apple, thinly sliced (optional)
• 1/4 cup feta cheese, crumbled (optional)
• 1/4 cup toasted walnuts or pecans (optional)
• Salt and pepper, to taste

For the Apple Cider Vinegar Dressing:

• 2 tablespoons apple cider vinegar
• 1 tablespoon olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup (optional)
• 1/2 teaspoon garlic powder (or 1 minced garlic clove)
• Salt and pepper, to taste
• 1 tablespoon fresh lemon juice 
• Water, as needed to thin the dressing

Instructions

1. Preheat your oven to 400°F (200°C).
2. Toss the cubed butternut squash with 1 tablespoon olive oil, salt, and pepper. Spread the squash in a single layer on a baking sheet. Roast for 25–30 minutes, or until the squash is tender and lightly browned. Stir halfway through for even cooking.
3. While the squash is roasting, heat 1 tablespoon olive oil in a large skillet over medium heat.
4. Add the halved Brussels sprouts and saute for 6–8 minutes until they’re golden brown and crispy on the edges. Season with salt and pepper. Set aside.
5. Cook the whole-grain orzo pasta according to package instructions. Drain and set aside.

Prepare the Dressing:

1. In a small bowl or jar, whisk together 2 tablespoons apple cider vinegar, 1 tablespoon olive oil, 1 teaspoon Dijon mustard, 1 teaspoon honey or maple syrup, 1/2 teaspoon garlic powder, and 1 tablespoon lemon juice.
2. Season with salt and pepper to taste, and thin the dressing with a little water if desired for a lighter consistency.

Assemble the Salad:

1. In a large bowl, combine the roasted butternut squash, sauteed Brussels sprouts, cooked orzo, and optional sliced apple.
2. Drizzle the apple cider vinegar dressing over the salad and toss gently to coat everything evenly. Sprinkle with toasted walnuts or pecans for a crunchy texture. Add crumbled feta cheese if desired for a creamy contrast.

Serve the salad warm or at room temperature. It can be enjoyed immediately or stored in the fridge for up to 2 days.

TIP: Plate over a bed of arugula and pair it with some grilled chicken, salmon, or an additional protein source of your choice!

Why We Like This Recipe (Benefits):

1. Good source of vitamins:

The butternut squash and Brussels sprouts provide a variety of essential vitamins such as vitamins A, C, and K. These vitamins have antioxidant properties that help the body fight inflammation, reduce oxidative stress, and support immune function. Vitamin C also enhances iron absorption.

2. High in fiber and low glycemic load: 

Fiber aids digestion and lowers cholesterol. The complex carbohydrates in this recipe coming from the vegetables and orzo are digested slowly and release energy without rapid spikes which helps maintain stable blood sugar levels.

3. Healthy fats:

Olive oil is rich in monounsaturated fats which help reduce LDL cholesterol. It also has polyphenols which have anti-inflammatory properties helping reduce the risk of chronic diseases such as heart diseases and arthritis.

Hearty Heart-Healthy Minestrone Soup  10 Feb 2025, 3:59 pm

Total Time: 40 minutes
Serves: Makes about 6 servings (roughly 1.5–2 cups per serving)

Ingredients

• 1 tablespoon Extra Virgin Olive Oil 
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium zucchini, diced
• 1 cup green beans, chopped into 1-inch pieces
• 1 can (14.5 oz) diced tomatoes, (no salt added)
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 4 cups low-sodium vegetable broth
• 1 1/2 cups whole wheat pasta (such as ditalini or elbow)
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 teaspoon ground turmeric 
• 1/2 teaspoon crushed red pepper flakes (optional)
• 1 tablespoon fresh lemon juice 
• 1 cup spinach (or kale), chopped 
• Salt and pepper, to taste
• 1 tablespoon fresh parsley, chopped (for garnish)
• 1 tablespoon fresh basil, chopped (for garnish)
• 1 tablespoon grated Parmesan cheese (optional, for garnish)

Instructions

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sauteing for 2–3 minutes until softened and fragrant. Add carrots, celery, zucchini, and green beans. Cook for another 5–7 minutes, stirring occasionally, until the vegetables are slightly tender.
2. Stir in the diced tomatoes, cannellini beans, kidney beans, and chickpeas. Let it cook for about 2 minutes to combine the flavors.
3. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat and let it simmer for 10 minutes.
4. Stir in the whole wheat pasta, basil, oregano, turmeric, and crushed red pepper flakes. Let the soup simmer for an additional 10–12 minutes, or until the pasta is tender and cooked through.
5. Add the spinach or kale (if using) and cook for another 1–2 minutes, until wilted. Add the fresh lemon juice and taste the soup; adjust the seasoning with salt and pepper as needed.
6. Serve in bowls, then garnish with fresh parsley, basil, and a sprinkle of Parmesan cheese if desired.

TIP: Add in additional protein sources such as lean ground turkey or chicken breast to make it a more satiating and nutrient-dense meal.

Why We Like This Recipe (Benefits):

1. Packed with fiber:

Minestrone is made with a variety of vegetables and legumes which are high in fiber which helps to lower cholesterol by binding to it and removing it from the body. It also aids digestion promoting a healthy gut microbiome. Fiber also slows the absorption of glucose which helps maintain stable blood sugar levels. 

2. Low in saturated fat: 

Saturated fats are correlated with higher LDL “bad” cholesterol levels. This recipe is naturally lower in saturated fats. Instead with the use of olive oil, this recipe is rich in monounsaturated fats which have anti-inflammatory properties, help reduce LDL cholesterol, and reduce the risk of cardiovascular disease. 

3. Vitamins and minerals:

We get a variety of essential vitamins and minerals from different vegetables. For example—carrots and spinach provide vitamin A which supports eye and immune health. Leafy greens provide Vitamin K which aids blood clotting and bone health. Vitamin C comes from the tomatoes and zucchini for immunity and skin health. The beans and leafy greens provide folate to support cell growth and repair. 

4. High in plant-based protein: 

The kidney beans, cannellini beans, and chickpeas provide a significant amount of plant-based proteins and are naturally lower in saturated fats. Protein is essential for muscle and tissue repair and promotes satiety. This recipe is a great way to help meet protein needs, especially for individuals who do not consume animal products as it can be difficult to get an adequate amount of protein in a plant-based diet alone.