Quinoa Tabbouleh with Lentils and Feta

Summer is here. Texas never is late with summer. I wanted to share this recipe with you as a quick, inexpensive, balanced lunch you can prep to have ready. I love having some sort of cold salad that I can prep ahead of time in the summer, and for me, the more lemon the better!

What I Look For In Lunch Preps

  1. It needs to be easy with simple ingredients.
  2. I need to be able to make it in 30 minutes or less.
  3. It has to keep in the fridge for 4 days.
  4. It has to be balanced nutritionally since this is a meal, and personally one of the most important to have balanced. Although it’s mainly important for your day to collectively be balanced.

Think about it, lunch is what keeps you going during the day. It’s something that needs to be enjoyable and satisfying. It shouldn’t weigh you down, but should keep your momentum going. For that to happen, it has to be balanced in protein, healthy carbs, and fats, and easily digestible and converted into energy that’s sustaining. That’s not to say you still won’t get the mid-afternoon yawns. That can be a time to unplug, have a snack if you need to, and take a mental break before heading into the evening.

Nutrition Balance

Throughout the day you want a healthy balance of your macro-nutrients. And having meals that also have this balance is a good way to ensure you are getting what you need.

  • 45-65% of your food should be from carbohydrates
  • 20-35% from healthy fats
  • 10-35% from protein

This recipe’s balance is as follows:

  • 48% carbohydrates
  • 33% fats
  • 19% protein

Balanced and ready to satisfy! Ready for the recipe?

Quinoa Tabbouleh with Lentils & Feta

  • Servings: 4 Main (2 cup serving size) or 6-8 sides
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Ingredients

  • 3/4 cup quinoa, uncooked
  • 1/2 cup green lentils, dry
  • 2 3/4 – 3 cups water
  • 1 cup green onions, or about 5 green onions sliced
  • 1 cup fresh mint, minced
  • 1 cup fresh parsley, minced
  • 1 hot house cucumber, chopped
  • 2 cups cherry tomatoes, sliced
  • 1/4 cup lemon juice
  • 1/8 cup olive oil
  • 1 cup low fat feta crumbles
  • Salt and Pepper, if desired
  • Pita bread or crackers

Directions

  1. In a medium sauce pan, add quinoa, lentils and water. You can substitute some water for broth if you have it. And yes, you can cook green lentils with quinoa in the same pot! Let it get to a boil, and then reduce heat so that it is a simmer, cover, and let cook for 15-20 minutes.
  2. In a large mixing bowl, add all your chopped vegetables and fresh herbs and mix together.
  3. Make the simple lemon juice and olive oil dressing by whisking together until it’s combined and creamy. Should only take a minute or two.
  4. Once the lentils and quinoa are done cooking, take off of heat and let cool for about 10 minutes. Add them to the bowl of fresh ingredients.
  5. Add feta and dressing and mix together. Add salt and pepper if needed.
  6. Serve or save for later. Eat with pita bread, crackers, etc. if you want.

I usually eat this with crackers. If you are using it for meal prep, the lemon is strong the first day, but after it has set for a day or so it calms down. You can always add more lemon to it if you want.

Enjoy! And as always, if you try the recipe, let me know how it turns out. : )

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Barbecue Chopped Salad

Nothing says summer quite like barbecue. And in Texas, we love our barbecue and barbecue sauces. I try to get in the smokey flavors any way that I can.

This salad is one you can take as a side to a picnic, or top it with barbecue chicken, sliced sausages, or chickpeas (like I have below) and have it as a meal. It’s an easy summer dinner that doesn’t heat up your house. Then adding the Yogurt Ranch recipe I have to it helps to give you not only the smokey barbecue flavor, but the creaminess without it being heavy and you can make it dairy free.

Barbecue Chopped Salad

  • Servings: Makes 12 cups or more, 6-8 side servings, or 4-6 main servings with BBQ chicken, sausage, or chickpeas
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Ingredients

  • 2 heads of lettuce, chopped
  • 1 lb. cherry tomatoes, chopped
  • 1 cucumber, sliced and then quartered
  • 1 yellow bell pepper, chopped
  • 1/2 medium red onion, chopped
  • Toppings and Sauces
  • Avocado, optional on side
  • BBQ Sauce (I use Stubbs Original since it’s lower in sugar than most)
  • Yogurt Ranch
  • BBQ Chicken, Sausage, or Chickpeas

Directions

  1. Wash all vegetables, chop, and mix together.
  2. Top with any toppings and sauce.
  3. Enjoy!

If you are taking it somewhere, make sure to keep sauces and toppings separate so the lettuce doesn’t get soggy.

Nutritional Information
2-3 cups of Salad with 1 Roasted Chicken Breast, 2 tbsp Average BBQ Sauce, & 4 tbsp Yogurt Ranch

407 calories | 6.9 g fat | 1.5 g polyunsaturated | 2.2 g monounsaturated | 1.8 g saturated | 0 g trans fats | 149 mg cholesterol | 550 mg sodium | 32 g 23.5 g carbohydrates | 3 g fiber | 15.5 g sugar | 60 g protein | 113% Vitamin A | 95% Vitamin C | 78% Vitamin K

Nutritional Information
2-3 cups of Salad with 3/4 cup drained canned Chickpeas, 2 tbsp Average BBQ Sauce, & 4 tbsp Yogurt Ranch

426 calories | 4 g fat | 1.3 g polyunsaturated | 0.7 g monounsaturated | 0.4 g saturated | 0 g trans fats | 0 mg cholesterol | 734 mg sodium | 52 g carbohydrates | 10 g fiber | 20 g sugar | 16 g protein | 113% Vitamin A | 95% Vitamin C | 82% Vitamin K

Vegetarian Borracho Beans

These beans are one of the things I don’t mind doing ahead of time and letting cook for hours. It’s well worth the wait for fresh beans, especially this one, because of the broth that comes with it.

There is an advantage to cooking your own beans. When they are soaking you can do things to help breakdown the sugar that is usually the culprit for creating gas. One thing is to let the beans soak overnight and make sure to drain and rinse off the beans before cooking them. I’ve heard you should drain and rinse every 3 hours, but if you are sleeping I wouldn’t worry about it too much. I’ve also heard you can add a piece of carrot in when you are soaking them.

This recipe calls for a light beer, preferably a Mexican beer, but it doesn’t necessarily need it. Borracho does mean “drunk” which is why these are called borracho beans, or drunken beans. The beer does add a really good flavor and the alcohol cooks out. However, if you don’t have beer or find that you can’t have beer at all because of an allergy, it does add flavor, but it isn’t going to make or break this recipe. Just replace the amount of beer with extra vegetable broth or another savory liquid to add flavor.

Vegetarian Borracho Beans

  • Servings: Makes 6-8 cups
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Ingredients

  • 2 cups dry pinto beans
  • 1 onion, chopped
  • 2 cloves garlic, chopped
  • 1 cup cilantro, chopped
  • 1 chicken or “chicken” bouillon or add a few cups of vegetable broth instead of water
  • 1 12oz can Mexican beer
  • 1/2 red bell pepper
  • 1-2 tomatoes, chopped
  • Salt and Pepper, if desired after cooking


Bean Soaking/Preparation
– You can soak the beans overnight. Cover with water and let sit covered on the counter overnight. Before cooking, rinse and add new water.
– You can also soak them for 3 hours, rinse, repeat for another 3 hours, rinse and then cook.
– Another method is to cover with water, let it boil. Turn off heat and let it sit for 2 hours. Rinse, add fresh water and start cooking.

Directions

  1. Drain the beans and rinse them. Add to a large pot. Add all chopped vegetables, bouillon, and cilantro. Add fresh water until the water is a few inches higher than the beans.
  2. Let beans come to a boil uncovered. Turn down to a simmer, cover and cook for 1 hour.
  3. Add beer or any additional water/broth, and cover and cook for another hour.
  4. Add salt to taste if needed. Turn off heat and serve.

Nutrition Information

1/2 Cup Serving

108 calories | 0.48 g total fat | 0.17 polyunsaturated fat | 0.1 g monounsaturated fat | 0.1 g saturated fat | 0 g trans fat | 0 g cholesterol | 3 mg sodium (unless adding salt) | 19.12 g carbohydrates | 6.1 g fiber | 0.9 g sugar | 6.15 g protein

Simple 3-Ingredient Kale Salad

This is one of my favorite go-to lunches when I’m running around! 3 simple ingredients. That’s it! Using avocado as a dressing is something I learned from Engine 2. It makes perfect sense. Especially with kale. It’s so rough and hearty that massaging in the avocado into the leaves isn’t going to hurt it one bit and it’s easier to eat. I also love this salad because it’s great for inflammation.

Avocado

Avocados are rich in monounsaturated fats (good fats) which have been shown to lower inflammation. Monounsaturated fats have been shown to reduce insulin resistance and regulate blood sugar levels because of this. They also contain vitamin E, vitamin C, manganese, selenium, and zinc which is beneficial to help soothe inflammation.

Kale

Kale has a 1:1 ratio of omega-3 and omega-6 fatty acids which is a combo that is balanced so that it is anti-inflammatory. It’s high in antioxidants like beta carotene which is fat-soluble. Which means that it is broke down by fat. So the fat in the avocado in this salad will help break down and be better absorbed into your body. They work hand and hand.

Red Onions

Red onions are high in an antioxidant called Quercetin. You might have heard me talk about this before. It works as an anti-histamine so it’s one of the foods that is great for allergy sufferers. Along with that among other things, not just an allergic response, but it helps with inflammation in the body.

Here is my simple 3-ingredient kale salad that I use for lunch for busy weeks.

Simple 3-Ingredient Kale Salad

  • Servings: 3-4 Large Servings or 6-8 Side Servings
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Ingredients

  • 1 large bunch curly kale, leaves torn into bite size peices
  • 1 medium avocado, pitted
  • 1 small red onion, about 1 cup
  • Optional
  • Juice of 1 large Lemon
  • Salt and Pepper, if desired

Directions

  1. Put washed and torn kale in a large mixing bowl.
  2. Take the flesh of the avocado and add to the bowl. I usually will cut the avocado into small pieces before adding. With your hands, press the avocado into the kale. Since kale is so hardy and rough, it can take being mashed. Massage the avocado into the kale until all the avocado is incorporated and kale is a little softer.
  3. Add chopped red onion and toss.
  4. Add lemon juice and salt and pepper if desired. I usually have these on hand always so I don’t see it as extra ingredients.
  5. Serve immediately, or later that day. It will keep in the fridge for a few hours.

Nutritional Information

For 4 Large Servings with Lemon Juice

139 Calories | 8 g total fat | 1.3 g polyunsaturated fat | 4.9 g monounsaturated fat | 1 g saturated fat | 0 g trans fats | 0 mg cholesterol | 43 mg sodium | 15.5 g carbohydrates | 7 g fiber | 3.6 g sugar | 5.5 g protein | 434% Vitamin A | 175% Vitamin C | 799% Vitamin K | 16% Calcium | 21% Magnesium | 10% Iron | 16% Potassium

Honey Dijon Chicken with Red Potatoes & Carrots (with Chickpea Version)

I love dinner recipes when everything goes in one dish! Easy to make, easy to clean, and delicious to eat! This is one of the recipes I make on a regular basis. Partly because my husband loves mustard. A little too much. And partly, because it’s a balanced meal and easy to make vegetarian/vegan. I usually make a pan for my parents and him, and then half the recipe to make a small version of it with chickpeas or garbanzo beans for me. I will be hopefully making more dishes like this for easy dinners with not a lot of clean up for weekday meals. You could also get this prepared the night before so that when you get home all you need to do is throw it in the oven.

Let’s talk nutrition for a moment. Not only is this recipe low in fat and high in fiber, there are specific things that potatoes and carrots are good for.

Red Potatoes
  • Good Source of Iron – Oxygenation of Cells
  • Good Source of Vitamin C & Zinc – For Immune Health
  • Good Source of Potassium – Heart and Muscle Health
Carrots
  • Good Source of Beta-Carotene – helps slow down the aging of cells, including cells in the eye
    • Beta-Carotene is converted into Vitamin A in the liver
    • Vitamin A is converted in the retina to rhodopsin – used for night vision
  • Good Source of Vitamin A – protects the skin from sun damage

Honey Dijon Chicken with Red Potatoes & Carrots (with Chickpea Version)

  • Servings: 4 Servings
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Ingredients

  • 3-4 boneless, skinless chicken breasts (depending on size)
  • OR 2 cans of chickpeas or garbanzo beans, drained
  • 1/4 + 1/8 cup honey or agave (plus more for extra sauce to dip)
  • 1/4 + 1/8 cup Dijon mustard (plus more for extra sauce to dip)
  • 2 tbsp fresh rosemary, chopped
  • 1 tsp olive oil
  • 3 lb. bag of red potatoes, chopped
  • 12-16 oz. bag of baby carrots
  • Salt and pepper, if desired

Directions

  1. Preheat the oven to 425 degrees F.
  2. Make your sauce. Combine 1/4 cup honey, 1/4 cup mustard, rosemary, and olive oil. Whisk together.
  3. In a gallon size bag, add potatoes and carrots enough to almost fill the bag. If you are using the chickpeas, you can pour those in too. Pour sauce over top. Close the bag and toss for about 3 minutes to make sure the sauce is covering the vegetables.
  4. Pour vegetables in a prepared 9×11 baking dish. Add your chicken breasts on top. Make a smaller batch of the sauce – 1/8 cup honey + 1/8 cup Dijon mustard, and cover the top of the chicken breasts. If using the chickpeas, if you need to add a little extra sauce, drizzle some on top.
  5. Put the dish, uncovered, in the oven for about 35 minutes or until the vegetables start to brown on sides and chicken juice is running clear.
  6. Let cool for about 5 minutes and serve! While it’s resting, if you need to whisk together extra sauce to dip or drizzle on top, do it now before serving.

Nutritional Information

With Chicken

555 calories | 8.5 g fat | 1.9 g polyunsaturated fat | 3.7 g monounsaturated fat | 2.2 g saturated fat | 0 g trans fat | 204 mg cholesterol | 459 mg sodium | 59 g carbohydrates | 6.9 g fiber | 32 g total sugar | 64 g protein | 673% Vitamin A | 22% Vitamin C | 8% Calcium | 40% Magnesium | 38% Potassium | 33% Zinc

With Chickpeas

435 calories | 5.7 g fat | 1.7 g polyunsaturated fat | 1.9 g monounsaturated fat | 0.5 g saturated fat | 0 g trans fats | 0 mg cholesterol | 87.5 g carbohydrates | 15 g fiber | 37 g total sugar | 13.4 g protein | 673% Vitamin A | 22% Vitamin C | 13% Calcium | 29% Magnesium | 25% Potassium | 21% Zinc

Lemon Dill Brown Rice

Brown rice is one of those things you put with anything and has become a staple in my house for a long time. Here is one we use for lighter meals, perfect for spring and summer, to go with fish, salads, and grilled anything! It’s good to become creative with rice if you are not having anything over it since it can be bland and can get boring especially with how much we use it. Adding fresh herbs, garlic, onion, juices like tomato, etc. can really bring on the flavor! Let’s look at why brown rice is so nutritious.

Brown Rice
  • Good Source of Magnesium – Vital for Heart, Muscle, and Bone Health
  • Good Source of Manganese – Trace Mineral Needed for Vital Functions
    • Nutrient Absorption
    • Production of Digestive Enzymes
    • Bone Development
    • Formation of Blood-Clotting Factors
    • Immune Health
  • High Fiber – Weight Management, Good Bowel Health, Lowers Blood Sugar, and more.

 

Lemon Dill Brown Rice

  • Servings: 4-1 cup Servings
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Ingredients

  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 2 tbsp butter or olive oil
  • 1 tsp salt, optional
  • 2 cups brown rice
  • 1 tbsp fresh lemon zest
  • 1 tbsp fresh dill

Directions

  1. Add butter or oil to a medium pan on medium heat. Heat through for a minute. Add in garlic, broth, and salt. Bring heat to high and cover until boiling.
  2. Add in rice and reduce the heat to low or medium-low for it to simmer, not boil. Cover and let simmer for 20-30 minutes until all the liquid is absorbed. Remove from heat.
  3. Add lemon zest and dill. Fluff the rice with a fork and serve immediately.

Nutritional Information

291 calories | 8.5 g fat | 1.3 g polyunsaturated fat | 5.6 g monounsaturated fat | 1.3 g saturated fat | 0 mg cholesterol | 950 mg sodium | 48.5 g carbohydrates | 3.6 g fiber | 2.8 g total sugar | 5.1 g protein | 22% Vitamin A | 27% Magnesium | 16% Zinc | 100% Manganese

Baby Kale & Quinoa Salad

This is one of my favorite lunch recipes! It’s simple and easy to prep.  It’s packed with flavor and easily digestible energy sources to keep you going without the slump of the mid-afternoon. Plus every bite is a mouthful of nutrient dense, high fiber foods. Let’s look at a few nutritious components of this salad.

Quinoa

Per 1 Cup

  • 8 grams of Protein
  • 5 grams Fiber
  • 15% RDA of Iron
  • 13% RDA of Zinc
  • Contains a small amount of Omega-3 Fatty Acids
Baby Kale

I enjoy baby kale since it’s easier to chew and can have a sweeter, milder taste than regular curly kale, but pretty much has the same nutritious benefits. So if you want raw kale in your salad, use baby kale next time to see how you like it.

Per 1 Cup

  • 3 grams of Protein
  • 2 grams of Fiber
  • 134% DV of Vitamin C
  • 206% DV of Vitamin K
  • Loaded with powerful Antioxidants

So dig in and enjoy!

Baby Kale & Quinoa Salad

  • Servings: 4 Servings
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Ingredients

  • 1 cup quinoa
  • 2 cup water
  • 1 Tbsp extra virgin olive oil
  • 3 Tbsp Apple Cider Vinegar
  • 1 Tbsp honey or agave
  • 2 tsp Dijon mustard
  • 3/4 cup dried cranberries
  • 1 shallot, sliced
  • 2 tbsp fresh flat leaf parsley, chopped
  • 1 15oz can (1 1/2 c) garbanzo beans
  • salt and pepper, to taste
  • 1 5 oz pkg of baby kale

Directions

  1. In a small pot, add quinoa and broth and simmer for about 15-20 minutes or until liquid is absorbed and quinoa is fluffy. Turn off heat and set aside.
  2. Meanwhile, make the dressing. Whisk together olive oil, apple cider vinegar, honey, and mustard. Pour into medium size mixing bowl.
  3. Add the cranberries, shallot, parsley, and garbanzo beans to the medium bowl and mix with the dressing.
  4. Once quinoa is cooled, add to the dressing mixture and combine together.
  5. To serve, take a handful of baby kale and top it with about 1 cup of the quinoa mixture and eat immediately!
  6. To store, keep the quinoa mixture separate from the baby kale until ready to eat.

Nutritional Information

449 Calories | 9.6 g Fat | 1.1 g saturated fat | 0 g Trans Fats | 0 mg Cholesterol | 315 mg Sodium | 72 g Carbohydrates | 13.6 g Fiber | 9.6 g Total Sugar | 18.2 g Protein

Macro Sources

65% Carbohydrates | 19% Fat | 16% Protein

Dietary Servings per Portion
  • 0.4 Fruit
  • 2.1 Grain
  • 0.6 Meat Alternative
  • 2.5 Vegetables
Meal Prep

If you are wanting to have this salad for lunches throughout the week, here is how I pack mine. Keep the baby kale separate from the quinoa mixture since it will wilt the leaves, and store in the fridge! As you can see, I have sophisticated meal prep skills. : )

 

Black Bean Salad (Corn Free)

I love black beans. And being able to have them simply with other vegetables and flavors is always a good thing. Here is a simple recipe that is easy, low calorie, low fat, high protein, delicious and easy to make as a side, a snack, or meal prep for lunches. I’ve also used this as a topping for a bed of greens as a green salad or a topping for tacos. The list goes on!

Black Beans

1 Cup Cooked Black Beans

  • 14.5 g Protein
  • 0.7 g Fat
  • 40 g Carbohydrates
  • 16.6 g Fiber | Weight Management & Intestinal Health + Healthy Cholesterol Levels
  • 28% Daily Value (DV) Iron | Healthier Blood
  • 27% DV Magnesium | Healthy Bones
  • 16% DV Potassium | Healthy Blood Pressure
  • 16% DV Zinc | Healthy Immune System
  • 36% DV Folate | Healthy Reproduction of Cells

Then you add in the antioxidant benefits of red bell pepper and red onion and you have a powerhouse of nutrients in a few bites.

Black Bean Salad (Corn Free)


Ingredients

  • 2 cans of black beans
  • 1/2 red bell pepper, diced
  • 1/2 red onion, diced
  • handful of cilantro, chopped
  • 2 tbsp lime juice
  • 1/2 tbsp cumin
  • 1 tsp chili powder
  • 1 garlic clove, minced

Directions

  1. Add all ingredients together in a large bowl and mix together.
  2. Refrigerate until ready to eat. Let it sit for at least 10-15 minutes after mixing before eating.

Nutritional Information

Per serving

108 calories | 0.5 g total fat | 0.1 g saturated fat | 0 g trans fats | 0 mg cholesterol | 409 mg sodium | 19.3 g carbohydrates | 7.7 g fiber | 0.7 g sugar | 6.7 g protein

Macro Sources

71% Carbohydrates | 4% Fat | 25% Protein

Dietary Servings per Portion
  • 0.6 Meat Alternative
  • 1.2 Vegetables

Spaghetti Squash with Avocado Pesto, Cannellini Beans, & Sun-Dried Tomatoes

Because spring is here and the weather keeps heating up, having a lighter pasta alternative is a great thing to have. Plus spaghetti squash is already gluten free, low fat, and has fiber. There’s really no losing here.

This is one of my favorite ways to have spaghetti squash, other than regular marinara sauce with other veggies and a protein. This avocado pesto gives you good fats without oil and a creamy texture without dairy. Then adding the cannellini beans or another protein like chicken adds to it to make it a balanced meal. This is a very low calorie meal, so feel free to add in garlic bread, salad, soup, etc.

Spaghetti Squash

Oh spaghetti squash! The vegetable that doesn’t require a spiralizer to make vegetable noodles. I always say, the easier the better, and the less kitchen appliances the better! Or at least it will be more likely that I’ll do it. I enjoy cooking and cooking healthy recipes. However, there is a thing called life and a lot of time it’s the time that gets in the way. So the easier a recipe is, the less time intensive it is, and the less appliances you have to clean after is very important.

You do have too cook spaghetti squash, so it’s not a raw “noodle”, but it’s simple. It makes a lot and you can freeze it or have it as part of a meal prep for the whole week. It does take time to cook, but not a lot of your personal time. If you have never cooked a spaghetti squash before, check out my “How To Cook Spaghetti Squash” post.

Avocado Pesto

This pesto is something you can use on toast, with pasta, as a dip, etc. Usually pesto you find at the store has unnecessary oil and will add cheese to it. Which for here and there is not a bad thing, but if you want a healthier option to make sure the fats you are having are your healthy fats, and if you are trying to stay away from dairy but still want your pesto, check out this recipe!

Avocado Pesto

  • Servings: 1 cup, 4 Servings
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Ingredients

  • 1 cup fresh basil leaves
  • 1/2 large avocado
  • 2 garlic cloves, raw
  • 2 tbsp pine nuts
  • 1 tbsp fresh lemon juice
  • 1/4 cup nutritional yeast, you can use parmesan if you want dairy

Directions

  1. Place all ingredients in a blender and blend until smooth. You may need to add 1-3 tablespoons of water to it while blending.
  2. Use right away or refrigerate for up to 5 days.

Nutritional Information

1/4 Cup Serving

77 calories | 3.9 g total fat | 0.5 g polyunsaturated fat | 2.5 g monounsaturated fat | 0.5 g saturated fat | 0 g trans fats | 0 mg cholesterol | 535 mg sodium | 6.6 g carbohydrates | 2.9 g fiber | 0.6 g sugar | 5 g protein

Making a Meal or Side Dish

Spaghetti Squash with Avocado Pesto, Cannellini Beans, & Sun-Dried Tomatoes

  • Servings: 4 servings
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Ingredients

  • 1 medium size spaghetti squash, baked
  • 1 Avocado Pesto Recipe
  • 4 Sun-Dried Tomatoes, dry not packed in oil, chopped
  • 1 15 oz can or 2 cups cooked Cannellini Beans (you can use another protein like chicken if you’d rather)
  • Italian seasoning, if desired
  • Salt and Pepper, if desired

Directions

  1. Heat up the cannellini beans, if not already warmed. You can add Italian seasoning and salt and pepper if you’d like to season them for extra flavor. If warming on the stove, keep the juice from the canned beans and heat them with the seasoning.
  2. Place about 2 cups of spaghetti squash noodles in a serving bowl. Add about 1/4 cup of avocado pesto on top.
  3. Sprinkle with Sun-dried tomatoes & cannellini beans or chicken.
  4. Enjoy!

Nutritional Information

1 Serving with Cannellini Beans

153 calories | 5.3 g total fat | 1.1 g polyunsaturated fat | 2.6 g monounsaturated fat | 0.8 g saturated fat | 0 g trans fats | 0 mg cholesterol | 568 mg sodium | 23 g carbohydrates | 7.4 g fiber | 6.3 g sugar | 7.4 g protein

Okra with Fire Roasted Tomatoes

Nothing says spring vegetables better than asparagus and okra to me. Although both are used in the fall too! Okra is one of those things that people either love or hate. If you are a texture person, more than likely you don’t like okra. At restaurants you’ll usually see fried okra, not fresh. I wanted to give you a fresh okra recipe to switch up your sides this spring. Since I was limited when I was younger to what I could have, I’m all about variety now!

Let’s take a minute and talk about okra.

Okra

1 Cup of Okra

  • 33 Calories
  • 0.2 g Total Fat
  • 7 mg Sodium
  • 299 mg Potassium
  • 7 g Carbohydrates
  • 3.3 g Fiber
  • 1.5 g Sugar
  • 1.9 g Protein
  • 38% DV Vitamin C
  • 14% DV Vitamin A
  • 14% DV Magnesium
  • 8% DV Calcium

This vegetable is good for lowering cholesterol, maintaining a good blood glucose level, supports your immune system, and helps to promote a healthy pregnancy due to the vitamins and minerals including folic acid, that it provides. Okra has also been shown in a study to help prevent kidney disease, which is good news for those with diabetes.

On To The Recipe

Okra has been paired with tomatoes since forever, but I like using fire roasted tomatoes for the flavor. Season however you’d like but I like adding a Cajun seasoning mix to mine and fresh garlic. You can have this as a side or make it into a main dish by adding chicken breast and brown rice. If you are vegan or vegetarian, add black eyed peas or butter beans instead of the chicken. Either way, it’s a great dish!

Okra with Fire Roasted Tomatoes

  • Servings: 6 side servings
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Ingredients

  • 1 tbsp olive oil, optional
  • 1 yellow onion, chopped
  • 3 cloves garlic, chopped
  • 1.5-2 lbs. raw okra, sliced
  • 2 15 oz. cans diced fire roasted tomatoes
  • 1-2 tbsp Cajun seasoning

Directions

  1. Heat oil in large skillet. Add in the yellow onion and cook until translucent. Add in the garlic and cook until fragrant, about 1 minute.
  2. Add in your okra, canned tomatoes, and creole seasoning. Let simmer on medium-low for about 20 minutes.
  3. Serve as a side alone, or over rice.

Nutrition Information

Per Side Serving

114 Calories | 4.43 g total fat | 2.0 g monounsaturated fat | 1.2 g polyunsaturated fat | 0.6 g saturated fat | 0 g trans fats | 0 mg cholesterol | 328 mg sodium | 14.7 g carbohydrates | 7.5 g fiber | 6.5 g sugar | 4 g protein | 65% Vitamin C | 23% Folate | 16% Calcium | 29% Magnesium

Okra with Fire Roasted Tomatoes with Butter Beans

Yum! I just added a can of small butter beans to the mixture and heated it through and ta da! I had my dinner.