Winter Citrus and Kale Salad

Winter Citrus and Fennel Salad w Green Apple VinaigretteĀ 

Winter Citrus and Fennel Salad w Green Apple Vinaigrette

This salad is so delightful it will make you crave it all winter long! Not only is it a pretty salad that tastes fantastic, but it is jam packed with vitamin C, antioxidants, and fiber! We used out homemade Green Apple Vinaigrette but any tangy dressing would work here as well.
Prep Time 10 minutes
Course Dinner, Lunch
Servings 4
Calories 205 kcal

Equipment

  • 1 Salad Bowl
  • 1 Set of Salad Tongs
  • 1 Cutting Board
  • 1 Knife
  • 1 Measuring Cup Set
  • 1 Measuring spoon

Ingredients
  

  • 2 Cups Romaine
  • 1 Cup Kale
  • 1 Red Bell Pepper
  • 1 Sliced Fennel bulb
  • 1/2 Grapefruit
  • 1 Orange
  • 1/2 Cup Pomegranate Seeds
  • 1/2 Cup Celery
  • 1/2 Cup Pumpkin Seeds
  • 1/2 Cup Almonds
  • 9 Tbsp Green Apple Vinaigrette

Instructions
 

  • If your romaine and kale greens are not already pre-washed make sure you wash them and spin them dry
  • Add them to a large mixing bowl
  • If your celery is not pre washed also wash it and dry it
  • Wash the grapefruit and set aside
  • Wash the orange and set aside
  • Wash the red pepper and set aside
  • Wash the fennel and set aside
  • Chop the celery
  • Chop the pepper
  • Slice the fennel
  • Add the fennel to the bowl of greens
  • Add the pepper
  • Add the celery
  • Peel the grapefruit
  • Peel the orange
  • Cut the grapefruit into small bite-sized pieces
  • Cut the orange the same way
  • Add the grapefruit to the salad
  • Add the orange to the salad
  • Add the pumpkin seeds
  • Add the almonds
  • Add the pomegranate seeds
  • Add in the Green Apple Vinaigrette Dressing or dressing of your choice
  • Toss

Video

Notes

Green Apple vinaigrette not factored into caloriesĀ 

Nutrition

Calories: 205kcalCarbohydrates: 17gProtein: 8gFat: 14gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gTrans Fat: 0.01gSodium: 24mgPotassium: 529mgFiber: 6gSugar: 9gVitamin A: 5108IUVitamin C: 75mgCalcium: 120mgIron: 2mg
Tried this recipe?Let us know how it was!
White chili

White Chili w/ Chicken

White Chili w/ Ground Chicken

Ground chicken and cannellini beans are the vessels for this flavorful bowl of goodness. This white chili is not spicy, rather it is packed with flavors of mild chili peppers. This chili is surprisingly light as most of the creaminess comes from the beans. At under $1.00 per serving it is an affordable and flavorful meal.
Prep Time 5 minutes
Cook Time 30 minutes
Course Dinner, Lunch, Main Course
Cuisine American
Servings 6
Calories 404 kcal

Equipment

  • frying pan

Ingredients
  

  • 1 Tbsp Olive Oil
  • 1 Lb Ground Chicken
  • 15 Oz Cannellini Beans
  • 4 Oz Cream Cheese
  • 1/2 Cup Onion
  • 2 Cloves Garlic
  • 32 Oz Chicken Stock
  • 1 Tsp Ground Cumin
  • 1/2 Tsp Paprika
  • 1 Tbsp Chili Powder
  • 7 Oz Diced Green Chilies
  • 1 Tbsp Lime Juice
  • 1/2 Avocado
  • 6 Tsp Greek Yogurt
  • 6 Tbsp Cheddar Cheese
  • 1 Tbsp Cilantro

Instructions
 

  • Pour the olive oil in the frying pan
    1 Tbsp Olive Oil
  • Over medium heat add the onions
    1/2 Cup Onion
  • Once the onions are glistening, add the garlic
    2 Cloves Garlic
  • Add the ground chicken and cook until it shows no pink
    1 Lb Ground Chicken
  • Add in the rest of the spices and the green chilies
    1 Tsp Ground Cumin, 1/2 Tsp Paprika, 1 Tbsp Chili Powder, 7 Oz Diced Green Chilies
  • Add the chicken stock and bring to a simmer
    32 Oz Chicken Stock
  • Once simmering, add in the cream cheese and stir until the cream cheese in filling incorporated and you do not have lumps
    4 Oz Cream Cheese
  • Add the beans and lime juice
    15 Oz Cannellini Beans, 1 Tbsp Lime Juice
  • Cook for 20 minutes
  • Serve with a slice of avocado, a sprinkle of cheddar cheese, a drizzle of greek yogurt and, a pinch of cilantro
    6 Tsp Greek Yogurt, 6 Tbsp Cheddar Cheese, 1 Tbsp Cilantro, 1/2 Avocado
  • Salt and Pepper to Taste

Video

Notes

Some of these ingredients are completely optional - The avocado, cilantro, greek yogurt, and cheddar cheese can be eliminated to reduce fat, calories or simply for preference.

Nutrition

Serving: 6gCalories: 404kcalCarbohydrates: 22gProtein: 27gFat: 24gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gTrans Fat: 1gCholesterol: 106mgSodium: 576mgPotassium: 786mgFiber: 5gSugar: 5gVitamin A: 519IUVitamin C: 11mgCalcium: 205mgIron: 3mg
Keyword budget, easy, family, protein
Tried this recipe?Let us know how it was!
Vegetarian-Carrot-Soup-

Vegetarian Carrot Ginger Soup

Vegetarian Carrot Ginger Soup

This hearty creamy soup will fill your tummy and excite your taste buds. This is the perfect soup for those who eat vegetarian or vegan because the soup is made without meat or meat stock and you can make it completely without dairy.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Dinner, Lunch
Cuisine American
Servings 4
Calories 164 kcal

Equipment

  • 1 Immersion Blender
  • 1 Stock Pot
  • 1 Cutting Board

Ingredients
  

  • 2 Tbsp Butter
  • 1 lb Carrot
  • 1/2 Onion
  • 1 Cup Celery
  • 1 Potato
  • 1 Tbsp Ginger Root
  • 1 Clove Garlic
  • 32 Ounces Vegetable Stock
  • 1 Tsp Black Pepper
  • 1/2 Tsp Ground Nutmeg
  • 1 Bay leaf

Instructions
 

  • Wash the carrots
  • Wash the potato
  • Wash the celery
  • Chop the celery
  • Rough cut the onions
  • Peel the carrots
  • Peel the potato
  • Chop the carrots
  • Peel and mince the ginger
  • Peel and chop the garlic
  • Melt the butter in a stock pot
  • Add the celery
  • Add the onions
  • Cook until onions are starting to glisten
  • Add the ginger
  • Once the celery has started to glisten add the garlic
  • Add the carrots and potato
  • Add the bay leaf
  • Add the nutmeg
  • Add the vegetable stock
  • Cook until carrots will break apart on the side of the pan when pressed with a fork or spoon
  • Remove the bay leaf with a slotted spoon
  • Use an immersion blender to blend all the soup until it is smooth and creamy with no lumps

Video

Notes

We made ours with real dairy butter- which is non-vegan. Our dish is vegetarian. If you are making this for a vegan make sure to use vegan butter.
If you are concerned with sodium, you can use your own vegetable stock or purchase low sodium stock.Ā 
If you do not have an immersion blender you can let the soup cool for 20 minutes and add it to a food processor or blender- be careful this will still be very hot.Ā 
This soup freezes and reheats well so you can double the recipe and have some ready to go.Ā 

Nutrition

Calories: 164kcalCarbohydrates: 26gProtein: 3gFat: 6gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 15mgSodium: 1060mgPotassium: 692mgFiber: 5gSugar: 9gVitamin A: 19720IUVitamin C: 19mgCalcium: 63mgIron: 1mg
Keyword budget, Dinner, family, Soup, tasty, vegetable, Vegetarian
Tried this recipe?Let us know how it was!

Uncommon Ramen

Uncommon Ramen

This is not your plain old ramen noodle lunch. Although the recipe is quite simple when you use the packet of noodles from your favorite grocery store. If you eat meat, use the beef pho base and add chicken. If you prefer this to be more plant-based simply use the vegetable pho base Either way, the earthy taste of the mushrooms will add that umami flavor to what is normally a plain soup.The cilantro add brightness and if you like spice just add a little Sriracha sauce!
Prep Time 5 minutes
Total Time 10 minutes
Course Lunch
Cuisine Asian
Servings 2
Calories 231 kcal

Equipment

  • 1 Small to Medium Sauce Pan

Ingredients
  

  • 1 Packet Ramen Noodles
  • 2.5 Cups Pho Broth
  • 2 Ounces Chicken cooked
  • 1/3 Cup Mushrooms
  • 1/4 Cup Red Onion
  • 2 Tbsp Green Onion
  • 1/3 Cup Cilantro

Instructions
 

  • Wash the cilantro
  • Wash the mushrooms
  • Chop the cilantro
  • Slice the onion
  • Slice the mushrooms
  • Add Pho broth and seasoning packet to a medium sized pot cook on med- high heat until it comes to a simmer
  • Add the ramen noodles and then the onion (If you like raw onion you can add 2/3rd and reserve some for after the soup is cooked)
  • Cook for 2 minutes stir the noodles to break them apart.
  • Add the pre-cooked chicken
  • Add the mushrooms
  • When the noodles are par-cooked add 1/2 the cilantro, reserving the rest for garnish
  • Turn off the heat and let it stand in the pan for 1 minute.
  • Pour everything into a bowl then add the green onion and cilantro
  • Squeeze lime over the noodles
  • Add Ā½ tsp of sriracha (optional) if you want a little kick. We highly recommend the sriracha.
  • Mix and enjoy

Video

Notes

You can use 1 Tbsp of Pho paste and 2.5 cups of water instead of the Pho brothĀ 
Ā This recipe has lots of sodium between the Pho Broth and the Seasoning Packet.Ā  If you want to cut some of the sodium we suggest that you omit the seasoning packet from the noodles and just using the broth. Or simply add a half packet.Ā 
Depending on which Pho base you select the nutritional values may change. Always check the label of the product you are using in the recipe and factor thatĀ  information accordingly.Ā 
Vegans/Vegetarian - Substitute tofu for chicken or used a plant based chicken product, Vegetable Pho in lieu of beef pho.Ā 

Nutrition

Serving: 2gCalories: 231kcalCarbohydrates: 31gProtein: 8gFat: 9gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 10mgSodium: 1354mgPotassium: 212mgFiber: 2gSugar: 2gVitamin A: 264IUVitamin C: 4mgCalcium: 25mgIron: 2mg
Keyword budget, easy, family, Lunch, Soup, Spicy
Tried this recipe?Let us know how it was!
Turmeric Tahini Salad Dressing

Turmeric Tahini Salad DressingĀ 

Turmeric Tahini Salad Dressing

This dressing is a good anti-inflammatory made with a bright colorful turmeric. When you add that the tahini, olive oil and lemon you have a flavor match made in heaven. We like this dressing with our Healthy Harvest Salad but this would also be great on a greek salad or in a pita pocket.
Prep Time 5 minutes
Total Time 5 minutes
Course Dressing
Cuisine Mediterranean
Servings 6
Calories 151 kcal

Equipment

  • 1 Mini Food Processor

Ingredients
  

  • 1/2 Cup Tahini
  • 1 Tsp Turmeric
  • 1 Garlic
  • 1 Tbsp Olive Oil
  • 1 Tbsp Maple Syrup
  • 1/4 Cup Water
  • Salt and Pepper to Taste
  • 2 Tbsp Lemon Juice

Instructions
 

  • Blend all the ingredients together in a mini food processor or smoothie blender
  • Add 1/8 of a cup of the water and decide if more is needed add 1/8 at a time up to a 1/2 cup depending on the thickness of your tahini.

Video

Notes

You may need to add a bit more water to reach the desired consistency- depending on the tahini you are using.Ā 

Nutrition

Calories: 151kcalCarbohydrates: 7gProtein: 4gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 6gSodium: 8mgPotassium: 115mgFiber: 1gSugar: 2gVitamin A: 14IUVitamin C: 3mgCalcium: 34mgIron: 1mg
Keyword Condiment, Sauce
Tried this recipe?Let us know how it was!
Untitled-design-4-2

Sunshine Bowls w Spicy Mango Vinaigrette

Sunshine Bowl w/ Spicy Mango Vinaigrette

This is called a Sunshine bowl because of all its monochromatic color. The flavors all pair so nicely together to form a perfect lunch or dinner bowl. This recipe assumes that you have already meal prepped the sweet potatoes and the chicken for other recipes. It is quick to put together since you are basically just assembling the bowl.
Prep Time 10 minutes
Total Time 10 minutes
Course Lunch
Cuisine American
Servings 1
Calories 226 kcal

Equipment

  • 1 Cutting Board
  • 1 Chef's Knife
  • 1 Carrot Peeler
  • 1 Zoodle Tool

Ingredients
  

  • 1/4 Cup Tangerine
  • 1/4 Cup Sweet Potato
  • 1/8 Cup Orange Peppers
  • 1/8 Cup Carrot
  • 1/8 Cup Pineapple
  • 1/4 Cup Chicken Breast
  • 2 Tbsp Spicy Mango Vinaigrette

Instructions
 

  • Add pre-cooked chicken breast to a salad bowl
  • Add pre-cooked sweet potato cubes to the same bowl
  • Wash, peel, and separate the mandarine, tangerine, or orange
  • Wash the carrot
  • Peel the carrot
  • Slice the carrots into match sticks or use a Zoodle tool
  • Wash and slice the peppers
  • Was and cut the pineapple or use canned no- sugar added
  • Add all the vegetables and fruit into the salad bowl with the chicken and sweet potatoes
  • Shake the Mango Vinaigrette dressing
  • Slowly pour over the entire salad

Video

Notes

We used a mandarin instead of a tangerine
You can also add orange or yellow tomatoes if desired.Ā 
We used canned unsweet pineapple because it was what we had on hand however fresh would have added more textureĀ 
Do not skip the oh so delicious Spicy Mango Vinaigrette Dressing.Ā 

Nutrition

Calories: 226kcalCarbohydrates: 19gProtein: 9gFat: 1gSaturated Fat: 0.3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.3gCholesterol: 24mgSodium: 75mgPotassium: 445mgFiber: 3gSugar: 10gVitamin A: 8328IUVitamin C: 49mgCalcium: 39mgIron: 1mg
Keyword easy, Filling, Healthy, Lunch
Tried this recipe?Let us know how it was!

Spinach Salad w Shrimp and Avocado

Spinach Salad w/ Shrimp and Avocado

This salad tastes like the kind of meal you would order in an upscale eatery. Not only is it delicious but is loaded with healthy fat from the avocado. Shrimp as a low calorie protein is grilled or pan fried with a zesty rub. If you have some pickled red onion on hand, adding it will lift the entire salad to a new dimension. Drizzle some balsamic reduction on top and you have created a simple but sophisticated salad that you will never tire of eating.
Prep Time 8 minutes
Total Time 8 minutes
Course Lunch
Cuisine American
Servings 1
Calories 326 kcal

Equipment

  • 1 frying pan

Ingredients
  

  • 1 Cup Spinach Leaves
  • 6 Jumbo Shrimp
  • 1/2 Avocado
  • 1/4 Cup Grape Tomatoes
  • 1/4 Cup Red Onion
  • 1 Tbs Dry Rub Seasoning I used Adobo and paprika
  • 1 Oz Feta Cheese
  • 1 Tsp Olive oil

Instructions
 

  • Press dry rub on shrimp on both sides and set aside
  • Heat a frying pan on high and add olive oil
  • Place the shrimp in the pan once it is hot and cook for 1 and a half to 2 minutes on each side (donā€™t overcook).
  • Add spinach, and avocado to your salad plate
  • Add the Onions , shrimp and the feta cheese
  • Drizzle with balsamic reduction

Video

Notes

Make the pickled onions and the balsamic on your regular meal prep day. Then this salad will come together super quick. Perfect for lunch or dinner at home!
You can use fresh or frozen but thawed peeled and deveined shrimp
For our dry rub we have used Adobo Seasoning and paprikaĀ 
Pairs well with our balsamic reduction dressing!Ā Ā 

Nutrition

Calories: 326kcalCarbohydrates: 19gProtein: 11gFat: 26gSaturated Fat: 9gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gTrans Fat: 1gCholesterol: 31mgSodium: 209mgPotassium: 960mgFiber: 10gSugar: 4gVitamin A: 7899IUVitamin C: 29mgCalcium: 154mgIron: 4mg
Keyword Dinner, easy, Healthy, Lunch, Meal Prep, Shrimp, Summer
Tried this recipe?Let us know how it was!
Spicy Mango Vinaigrette

Spicy Mango Vinaigrette

Spicy Mango Vinaigrette

This salad dressing is tangy and divine especially when added to the Orange Sunshine Bowl
Prep Time 10 minutes
Total Time 10 minutes
Course Dressing
Cuisine American
Servings 6
Calories 107 kcal

Ingredients
  

  • 3/4 Cup Rice Vinegar
  • 1/4 Cup Olive Oil
  • 1 Cup Mango
  • 1 Garlic
  • 1 Tsp Onion
  • 1 Lime Juice and Zest
  • 1/2 Jalepeno
  • 1/4 Cup Cilantro
  • Salt and Pepper to Taste

Instructions
 

  • Wash the cilantro
  • Wash the jalapeno
  • Wash the lime
  • Puree the mango
  • Mince the garlic
  • Chop the onion
  • Chop the cilantro
  • Mince the jalapeno
  • Add the jalapeno, garlic, and cilantro to a mixing bowl
  • Squeeze the lime
  • Add the mango puree
  • Add the olive oil
  • Add the Mirin
  • Add salt and pepper
  • Whisk together

Video

Notes

We keep frozen mango pureeĀ  therefore we can skip a step when making this dressing. (if you only have fresh or frozen chunks you will need to puree it in the food processorĀ 
You can keep this dressing for 3-4 days. If you do not plan to use it all reduce the servings in the recipe.Ā 

Nutrition

Calories: 107kcalCarbohydrates: 6gProtein: 0.4gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 2mgPotassium: 67mgFiber: 1gSugar: 4gVitamin A: 361IUVitamin C: 15mgCalcium: 10mgIron: 0.2mg
Keyword Condiment, dressing, salad
Tried this recipe?Let us know how it was!
Quinoa-Chick-Salad

Quinoa Salad w Chicken

Quinoa Salad w Chicken

This looks like a little, light salad but with the Quinoa, Chicken, and Chick Peas it packs a protein punch. Perfect for after a morning workout! Top it with your favorite dressing and you have a lunch dish that will satisfy both your palate and your tummy.
Prep Time 4 minutes
Total Time 4 minutes
Course Lunch
Servings 1
Calories 423 kcal

Ingredients
  

  • 1 Cup Lettuce
  • 1/3 Cup Peppers
  • 1/3 Cup Quinoa
  • 1/3 Cup Chickpeas
  • 1/4 Cup Celery
  • 3 Ounces Pre-cooked Chicken
  • 1/4 Cup Carrot

Instructions
 

  • Wash and dry your lettuce, peppers, and celery
  • Slice the peppers
  • Chop the celery
  • Place the lettuce into your bowl as the base
  • Add the peppers
  • Add the pre-cooked quinoa
  • Add the celery
  • Add the Chick Peas
  • Add the precooked chicken
  • Add chopped carrots
  • Top with your favorite dressing
  • Enjoy

Video

Notes

Salad dressing is not calculated in nutritional information.Ā 
We used pre- cooked shredded chicken from the InstantPot- you may use any precooked chicken you prefer. If you are using fried, or glazed chicken you will increase the calories.

Nutrition

Calories: 423kcalCarbohydrates: 60gProtein: 22gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 31mgSodium: 86mgPotassium: 912mgFiber: 11gSugar: 7gVitamin A: 6084IUVitamin C: 46mgCalcium: 96mgIron: 5mg
Tried this recipe?Let us know how it was!
Pretty Purple Soup

Pretty Purple Cabbage Soup

Pretty Purple Cabbage Soup Recipe

This soup is not only a beautiful shade of purple but scrumptious. It takes you back to the flavors of the Pennsylvania Dutch country where you ate the best German cuisine. Or perhaps it is reminiscent of the last St. Patricks Day feast or an old fashioned New England boiled dinner. All packed in a beautiful soup! It can be made all Vegan with Vegetable Stock or Water, or add in some bacon bits and chicken sock for a flavor twist. We share 2 methods to make this delicious pretty soup.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Dinner, Lunch, Main Course, Side Dish, Soup
Cuisine American
Servings 6
Calories 158 kcal

Equipment

  • 1 Stock Pot
  • 1 Immersion Blender
  • 1 Cutting Board
  • 1 Chef's Knife
  • 1 Food Processor

Ingredients
  

Simple Method

  • 4 Cups Purple Cabbage
  • 1 Onion
  • 2 Medium Potatoes
  • 3 Tbsp Butter
  • Salt to Taste

Method #2

  • 16 Ounces Chicken Stock
  • 4 Cups Purple Cabbage
  • 1 Onion
  • 3 Tbsp Butter
  • Salt to Taste

Instructions
 

Simple Method

  • Wash the cabbage and potato
  • Peel and chop the potato
  • Slice and chop the purple cabbage
  • Peel, slice and chop the onion
  • Place in the stock pot and cover with water
  • Cook until all vegetables are very soft
  • Blend with the immersion blender to blend the soup until creamy
  • Add the butter
  • Top with your favorite crunchy toppings. (We love pumpkin seeds, bacon bits, croutons etc..) then add a pad of butter, plain yogurt, or sour cream for creaminess

Method #2

  • Wash the cabbage and potato
  • Peel and slice the potato
  • Peel and slice the onion
  • Place it in the food processor and pulse a few times
  • Melt 2 tbsps of butter in the bottom of the sauce pan
  • Add in your vegetables and cook until everything is glistening
  • If you need the 3rd Tbsp of butter when sauteeing add it, if not wait until the soup is blended and then add it
  • Add in the vegetable or chicken stock
  • Cover and cook until all vegetables are soft
  • Use the immersion blender to blend the soup until creamy
  • Top with your favorite crunchy toppings. (We love pumpkin seeds, bacon bits, croutons etc..) then add a pad of butter, plain yogurt, or sour cream for creaminess

Video

Notes

We garnish ours with a little bacon bits, pumpkin seeds, and a dollop of sour cream or yogurt. We found by adding a little pad of butter on top as you serve it also adds a nice flavor and smooth mouthfeel.Ā 
We have made this recipe twice using different methods, for us the simpler method was the best- We simply sliced the vegetables and cooked them in water- then blended it. The result was fantastic with little to no effort.Ā 
The second time we made it the soup was still very good, but we processed the vegetables, sauteed them, and added the vegetable stock- then blended it.Ā  What we noticed was the color was a bit less vibrant and the taste was not as straight forward as it was when we made the simpler version.
We noticed the simple method made a darker purple soup shown in the featured photo. Method #2 the soup was a lighter purple color
Either method you select, you will have an amazing soup!Ā 

Nutrition

Calories: 158kcalCarbohydrates: 21gProtein: 4gFat: 7gSaturated Fat: 4gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 2gTrans Fat: 0.2gCholesterol: 17mgSodium: 174mgPotassium: 551mgFiber: 3gSugar: 5gVitamin A: 841IUVitamin C: 49mgCalcium: 43mgIron: 1mg
Keyword Cabbage, Purple, Soup
Tried this recipe?Let us know how it was!
Mason-Jar-green-Sal-w-chix-

Mason Jar Green Salad w Chicken

Mason Jar Green Salad w Chicken

I hardly think that anyone needs a recipe to make a salad, however we know when trying to eat Keto even a salad can be challenging. We put in all our favorites veggies and some grilled chicken.
Prep Time 5 minutes
Total Time 5 minutes
Course Lunch
Cuisine American
Servings 1
Calories 152 kcal

Equipment

  • 1 Mason Jar
  • 1 Vegetable Peeler
  • 1 Cutting Board
  • 1 Chef's Knife

Ingredients
  

  • 1 Cup Lettuce
  • 1/4 Cup Spinach Leaves
  • 1/4 Cup Zucchini
  • 1/4 Cup Broccoli
  • 1 Ounce Radish
  • 1/2 Ounce Carrot
  • 1 Cup Pre-cooked Chicken

Instructions
 

  • Wash your lettuce, set aside to dry
  • Wash Your zucchini, set aside to dry
  • Wash your broccoli radishes and carrot, set aside to dry
  • If you are using bagged spinach and it is triple washed already there is no need to wash it.
  • Remove your pre-grilled chicken breast from the fridge and slice it into long strips
  • Pour your favorite low carb salad dressing in the bottom of the mason jar
  • Peel and slice the carrot
  • Add the sliced carrots and the radishes to the bottom of the jar as these will not absorb the dressing as much as the other veggies.
  • Slice the broccoli in bite sized pieces and add it to the jar
  • Place the spinach and the lettuce on top
  • Then add your sliced chicken
  • Place the lid on the jar but do not shake it up.
  • When ready to eat she the jar with the lid on and pour onto a plate or bowl.

Notes

You may also add your favorite cheese to make the salad even heartier.Ā 
Nutritional information for salad dressing not included in totals -Use your favorite low carb salad dressing and add any additional data.Ā 
In the plated photo we garnished our salad with tomato and olives for color- This was not included in nutritional information.

Nutrition

Calories: 152kcalCarbohydrates: 7gProtein: 12gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 1gCholesterol: 41mgSodium: 82mgPotassium: 510mgFiber: 3gSugar: 4gVitamin A: 3714IUVitamin C: 36mgCalcium: 54mgIron: 1mg
Keyword easy, Healthy, Low Calorie, Lunch, protein
Tried this recipe?Let us know how it was!
Healthy Harvest Bowl

Healthy Harvest Bowl

Healthy Harvest Bowl

If you are already meal prepping items like wild rice, sweet potatoes, and jammy eggs this bowl comes together in a snap. So full of fall flavors.
Prep Time 10 minutes
Cook Time 15 minutes
Course Lunch
Cuisine American
Servings 2
Calories 515 kcal

Equipment

  • 1 Medium Frying Pan
  • 1 Small Frying Pan
  • 1 Medium Sauce Pan w Lid
  • 1 Fine Mesh Strainer
  • 1 Cutting board or mat

Ingredients
  

  • 2 Cups Kale
  • 1/2 Sweet Potato
  • 1/2 Cup Wild Rice
  • 1/2 Avocado
  • 1/4 Cup Pecans
  • 1/8 Cup Dried Cranberries
  • 1 Egg
  • 1 Tbsp Olive oil
  • 1 Teaspoon Butter

Instructions
 

  • Wash the wild rice blend
  • Cook the wild rice blend as directed
  • Set aside
  • Add olive oil to the frying pan on medium heat
  • When oil is hot add the kale
  • Sautee the kale
  • Place a teaspoon of butter to a small frying pan add the pecans cook until you can smell them toasting then they are done, remove from heat and set aside
  • Build your bowl by first adding in that kale
  • Add cubes of pre-roasted sweet potato from your weekly meal prep, you may eat cold or heat in the microwave to 165 degrees F. We like it both ways.
  • Add the rice
  • Add the avocado
  • Add the egg
  • Add the cranberries
  • Add the pecans
  • Dress the salad

Video

Notes

We used a jammy egg you may substitute a different protein if you prefer.Ā 
You may substitute quinoa for rice
We use the sweet potatoes that we oven roasted yesterdayĀ 
Serving suggestion: Turmeric Tahini Dressing Dressing not included in nutritional estimates.Ā 

Nutrition

Calories: 515kcalCarbohydrates: 57gProtein: 14gFat: 29gSaturated Fat: 5gPolyunsaturated Fat: 6gMonounsaturated Fat: 17gTrans Fat: 0.1gCholesterol: 87mgSodium: 121mgPotassium: 924mgFiber: 12gSugar: 10gVitamin A: 14978IUVitamin C: 69mgCalcium: 224mgIron: 3mg
Keyword breakfast, easy, Fall Meal, Lunch, Meal Prep, Repurpose Leftovers
Tried this recipe?Let us know how it was!