Weeknight Power Bowl

The Healthy Bachelorette: Weeknight Power BowlFull steam ahead! I’m back in my 7th out of 10th class in grad school (yes this is taking forever…), working full time at Pure Barre and as a Coach for All Access Internships. Woah buddy.  All great things – but sometimes it just doesn’t allow for making healthy bachelorette meals. (Though did you hear the news?! Bachelorette only for a little while longer!)

Meal planning really helps during these busy weeks, and be sure to check out our healthy meal planning tools.  These are the kind of weeks when you revert back to college and instead of doing laundry – you just buy more underwear. Yeah that happened.

Check out my weeknight power bowl! The majority of this recipe is prep, especially if you use chicken that you already cooked earlier in the week. It is a yummy, healthy and fresh meal for one that you can save for the next night, or even bring for lunch the next day. It provides lots of color from the vegetables that serve as your base, and you top it all off and make it more than your typical boring salad by adding hummus, avocado and a fun lemon cilantro vinaigrette. Did you know that the Vitamin E in olive oil helps you absorb the nutrients in your vegetables? See, salad dressing isn’t always a bad thing! Enjoy and happy cooking 🙂

Weeknight Power Bowl

Serves: 1 and 1 leftover

Ingredients

  • 6 cups baby spinach
  • 1/2 of a hot house cucumber, washed and sliced into half moons
  • 8 campari tomatoes, washed and quartered
  • 1/4 cup red onion, chopped
  • 1/2 avocado, sliced into 6 pieces
  • 6oz grilled chicken, cubed
  • 4 Tablespoons pine nut hummus
  • 4 Tablespoons cilantro
  • 1 lemon, cut in half
  • 2 Tablespoons olive oil, divided (I used dill infused for more flavor)
  • Pepper to taste

Directions

  1. Set out a large salad bowl and a tupperware bowl.
  2. Add 3 cups of the baby spinach to each bowl, and top with 1/2 of the cucumber slices, 4 tomatoes, 1/8 cup red onion, 3 avocado slices and 3oz of the grilled chicken.
  3. Add 2 Tablespoons of the pine nut hummus to the center of the bowls.
  4. Top each bowl with cilantro, squeeze one half of the lemon onto the salad and drizzle 1 Tablespoon of olive oil.
  5. Top with fresh ground pepper, and serve!

The Healthy Bachelorette: Lunch!

 

Lunch ready for tomorrow! And check out this fancy planner that I got to design with Erin Condren for Pure Barre. It also has a meal planning dashboard – pretty awesome!

 

Lemon RicottaZucchini Noodles with Chicken and Sun Dried Tomatoes

Lemon Ricotta Zucchini Noodles from The Healthy Bachelorette

I have heard from many of our followers that they have gotten spiralizers recently, and I am so excited about that!! I love how you can take one of your favorite pasta dishes, and create it into a healthy low carb dish that literally takes half the time.

This dish is inspired by a recipe I saw on Pinterest. I added some flare and used low carb zucchini noodles instead of spaghetti (which has 45 grams of carb per 1 cup cooked…a cup of pasta is not very much!). Proof that any pasta recipe you see can be transformed into a guilt-free dish by using zucchini or summer squash noodles! What are some of your favorite pasta dishes that you want to make with the spiralizer? Be sure to leave a comment and/or recipe below and we will try to re-create it!

Lemon Ricotta Zucchini Noodles with Chicken and Sun Dried Tomatoes

Serves: 2 (or 1 and 1 lunch)

Ingredients

  • 6oz grilled chicken breast, sliced
  • 3-4 zucchini
  • 2 Tablespoons julienne cut sun dried tomatoes
  • 2 Tablespoons olive oil, separated
  • 3/4 teaspoon lemon zest
  • 1 Tablespoon lemon juice
  • 3/4 cup fresh ricotta
  • Black pepper
  • Parmesan cheese for garnish
  • Lemon slices for garnish

Directions:

  1. Spiralize zucchini using the medium sized noodle blade (like spaghetti).
  2. Heat a large frying pan over medium heat, and add 1 Tablespoon of the olive oil to the pan. Add zucchini and sun dried tomatoes and toss to cook about 2-3 minutes.
  3. While zucchini is cooking, combine the rest of the olive oil, lemon juice & zest, ricotta and black pepper in a small bowl and mix with a fork.
  4. Add the ricotta sauce to the zucchini noodles and toss to coat.
  5. Divide the noodles between 2 large bowls. Top each bowl with 1/2 of the sliced chicken breast and lemon slices.
  6. Grate Parmesan cheese over each bowl, serve and enjoy!

 

French-Style Oven Frittata: Tomato & Camembert  

I’ve always been a fan of breakfast for any meal, especially when it involved fresh organic eggs and delicious French cheeses. Frittatas can be easily influenced by any spice blend and go well with basically any type of vegetable. Eggs have densely packed protein and vital nutrients…  more than a great choice for any meal!

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Tomato & Camembert Frittata 

Serves: 2 (with leftovers)

Ingredients:

  • 6 eggs
  • 1/4 cup chopped parsley
  • 1/4 cup chopped dill
  • 1/2 cup chopped tomatoes
  • 1/4 cup thinly sliced scallions
  • Fresh pepper & pinch of salt
  • 4 oz soft cheese (Camembert, Brie, goat cheese etc)

Directions:

1. Turn on oven broiler.

2. Crack six eggs in a large mixing bowl.  Add in parsley, dill, tomatoes, scallions, pepper & salt.  Whisk briskly until eggs are broken up and ingredients are combined.

3. Lightly butter an oven-proof skillet and pour egg mixture into the pan. Top with sliced soft cheese.

4. Place in oven and bake for approximately 7-9 minutes. Every oven is different so be sure to monitor that it is not burning.   The top should be lightly toasted and the inside soft like scrambled eggs.  Serve with sides of your choice!

* You may also cook this on your stove top on low medium-heat, covered, for the the same amount of time! 🙂
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Easy Weeknight Dinner: Roasted Salmon and Asparagus

Things have really picked up for me and I am totally feeling the full on pressures of working and  keeping my head above water with grad school. All while trying to keep a semi normal social life and a balanced exercise schedule. It’s a lot. Things like cleaning and laundry have gone by the way side. I learned in college you should always have at least 14 pairs of decent underwear so you don’t have to do laundry for 2 weeks. Perhaps the rule in grad school is have 21 😉

Right now I’m really looking for easy dinners for those after work, after the gym and before you start studying nights. What I love about this recipe is that you roast both the salmon and the asparagus in the oven at the same time, and takes less than 30 minutes! The flavors and textures pair perfectly together, and it looks so pretty in my Christmas gift from Meaghan!

The Healthy Bachelorette: Roasted Salmon & Asparagus

Roasted Salmon and Asparagus Dinner

Servings: 2

Ingredients

For the salmon:

  • 3/4 pound salmon, cut into 2 pieces
  • 1/2 lemon
  • 1/2 tablespoon dried oregano
  • 1 teaspoon sesame seeds
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon crushed red pepper flakes

For the asparagus:

  • 1 lb asparagus, ends trimmed
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 tablespoon chopped garlic
  • Freshly ground black pepper

Directions

  1. Preheat the oven to 425 degrees.
  2. Trim the ends of the asparagus (they are very woody and stringy when cooked). You can do this by simply bending the asparagus near the white bottom and it will typically snap off the woody ends.
  3. Place the asparagus in a 9 x 11 pan and add the olive oil, balsamic vinegar, garlic and ground black pepper. Toss together and roast in the oven for 15 minutes until asparagus is fully cooked (but not crispy).
  4. Meanwhile, place to the two salmon pieces on a baking sheet lined with parchment paper.
  5. Squeeze the juice of 1/2 of the lemon over the salmon pieces.
  6. In a small cup or mice en place bowl, combine the ingredients for the rub including: dried oregano, sesame seeds, cumin and red pepper flakes. Season each piece of fish with half of the rub.
  7. Place salmon into the oven with the asparagus once there is about 10-12 minutes left on the timer. Roast the salmon until it flakes with a fork.
  8. After 15 minutes, remove both the salmon and asparagus from the oven.
  9. Divide the asparagus in half and place each half on a plate. Top with a salmon piece and enjoy your easy and healthy weeknight dinner!

There you have it! No waiting on different dishes and no multiple cooking methods. Simply roasted in the same oven and finished at the same time.

Happy studying fellow grad students!

The Healthy Bachelorette: Roasted Salmon and Asparagus Dinner

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Venerated Veggie Bowl with Quinoa and Bacon

If anyone has been to the lovely Asheville, NC, you have most likely heard of Tupelo Honey Cafe.  It’s a wonderful combination of fresh vegetables and southern flavors with a reasonable price tag. Similarly, if you have visited me in Greenville, we most likely took you to Tupelo Honey Cafe which has now opened in Greenville.

Tupelo Honey Cafe Greenville, SC

The first time I ever visited Tupelo was after running a race downtown, and I ordered this magnificent Venerated Veggie Bowl complete with fried okra and goat cheese grits. I fell in love. I honestly cannot recall a time when I went to Tupelo and did not order this dish (or split it with someone). It is that good. They also served it to me in yellow Fiestaware, and of course then I had to buy Fiestaware. I’m telling you, this place is amazing. So if you find yourself in Asheville or Greenville  – definitely check it out.

Well, here is my homemade version of the wonderfulness Tupelo has introduced me to. Of course, being a dietitian, I used quinoa instead of grits and baked the okra instead of frying it. I promise you though, the combination of flavors and textures are still there. Not to mention, just like going to the restaurant, it filled me right up and I had to save half for lunch tomorrow!

Venerated Veggie Bowl with Quinoa and Bacon

Quinoa, Kale and Bacon Veggie Bowl

Servings: 2 + leftovers

Ingredients:

  • 10-15 okra, chopped into small pieces
  • 1 egg
  • 1/2 cup breadcrumbs
  • 1/2 cup quinoa
  • 1.5 oz goat cheese
  • 4 cups kale
  • 4 slices bacon
  • 1 cup black eyed peas, fresh or defrosted from frozen
  • 1/2 cup fresh mild salsa
  • Pepper, to taste
  • Smoked paprika, to taste

Directions:

  1. Preheat the oven to 400 degrees.
  2. Step 1: Make the oven “fried” okra. Scramble the egg in a small bowl, and place the breadcrumbs in another bowl. Coat a baking pan with a small amount of oil. Using an assembly line method, take a small amount of chopped okra and dip them into the  egg wash, followed by the breadcrumbs and place in the baking dish. Continue this process until all of the okra are in the baking pan, and bake on 400 degrees for 15-20 minutes until browned. (photo below)
  3. Mean while, Step 2: Quinoa. Bring 1 cup of water to a boil and add in the 1/2 cup of quinoa, reduce to low and let simmer covered for 10-15 minutes.
  4. Step 3: Bacon, Kale and black eyed peas. While the okra is baking and the quinoa cooking, heat a large pan to medium high heat. Add 4 slices of bacon, and cook until crispy. Remove bacon from the pan, pat with a paper towel and let cool. Add kale to the pan and sautee. Cover and cook for about 4-5 minutes. Add in the black eyed peas, pepper and smoked paprika and mix well. Cover and cook for another 1-2 minutes.
  5. Once the quinoa is cooked, add in the goat cheese and stir until completely mixed.
  6. Assemble your veggie bowl by adding a 1/2 cup of quinoa to each bowl, followed by half of the kale/black eyed pea mix and 1/2 of the okra. Top with 1/4 cup fresh salsa and 2 crumbled bacon slices.
  7. Enjoy your veggie bowl and save your leftovers for breakfast or lunch tomorrow!

 The Oven fried okra:The healthy Bachelorette: Oven Fried Okra

Spinach Ravioli with Apples and Pancetta

Happy fall!

Is it me or did fall sneak up on us this year? I’m OK with it because fall dishes > summer dishes (in my opinion anyway). So grab a beer, head to the bonfire and get ready for some awesome Healthy Bachelorette recipes with fall flavors!

I think you are going to love this dish because a) the flavor combinations are amazing and b) it takes 20 minutes to make. Even if you don’t consider yourself a “cook” you can definitely make this recipe. It’s a spinach ravioli that is topped with yummy fall veggies and apples. The combination of the saltiness of the pancetta and the sweetness of the apples means no additional seasonings are needed.

Now here’s the thing about pasta. I am from upstate NY and love me some homemade pasta, however I do not make my own pasta. I have made ravioli before while at ‘Cuse , and completely appreciate the labor of pasta making. I really just have decided that at this time in my life making pasta is just not a priority. The next best way to get fresh pasta? Buy the fresh pasta in the refrigerated section of the grocery store (not the dried stuff). #HBTip: Choose whole wheat when you can, and choose a veggie ravioli to cut the calories and fat by avoiding the meat or 4 cheese options.

Spinach Ravioli with Apples and Pancetta

Spinach Ravioli with Apples and Pancetta

Servings: 1

Ingredients:

  • 5 Spinach Ravioli 
  • 1 teaspoon butter
  • 0.5 oz Boar’s Head pancetta
  • 1/2 Gala apple, sliced thin
  • 1/2 yellow squash, sliced into half moons
  • 2 cups fresh baby spinach
  • 1 teaspoon chopped walnuts, optional
  • Parmesan cheese, optional
  • Pepper

Directions:

  1. Bring a small pot of water to a boil, add in ravioli. Cook for 4-5 minutes until cooked to your favorite texture.
  2. Meanwhile, bring a small pan to medium heat. Add the butter and pancetta and saute for 2-3 minutes until browned.
  3. Add in the sliced apples and yellow squash and saute for 3-4 minutes.
  4. Add the spinach and cover for 3-5 minutes until spinach is wilted.
  5. Place drained ravioli in a bowl, top with the cooked pancetta, apples, squash and spinach.
  6. Optional: top with chopped walnuts and a sprinkle of  Parmesan cheese.

Nutrition Facts 1 serving: 486 kcals, 46g total carb, 8g fiber, 9g saturated fat, 739mg sodium.

We hope you enjoy these flavors of fall! Let us know your comments below 🙂

The Healthy Bachelorette

Spinach Ravioli with Apples and Pancetta

 

 

Southern Summer Sautee

This weekend while at a friends birthday party, someone asked me what they can eat to eliminate all of the drinks and fried foods that happens on the weekend. The simple answer is: nothing.

The smart answer is: you can’t undo what you have done while intoxicated (sound familiar?) BUT you can change what you do today and this week! We totally get it, it happens to everyone even dietitians. Just be sure to hop back on and put the weekend eating and drinking in the past. Get back on track with these antioxidant filled veggies. Drink LOTS of water and get rid of the hangover! It is Tuesday after all….

All of these vegetables are in season and can be found at your local farmers market. If you are on the coast, you can pick up the shrimp locally too! This sautee is a quick 20-minute healthy meal for the weekend or weeknight.

The Healthy Bachelorette: Southern Summer Saute

Southern Summer Sautee

Yields: 2

Ingredients

  • 2 tablespoons olive oil
  • 2 gloves garlic
  • 1/4 red onion, sliced
  • 1 cup zucchini/squash, sliced into half moons
  • 2 ripened tomatoes, roughly chopped
  • 1 cup okra, chopped
  • 1.5 cups corn, fresh or frozen
  • 5 basil leaves, sliced
  • Juice of 1 lemon
  • Freshly ground pepper
  • 12 shrimp, fresh or thawed from froze
  • Pepper/Paprika to taste

Directions

  1. Heat a large frying pan over medium heat. Add the garlic and onion. Sautee for 2-3 minutes.
  2. Add the zucchini/squash and sautee for 4-5 minutes.
  3. Add the chopped tomatoes, chopped okra, corn, basil, pepper and juice of the lemon.
  4. Sautee for about 6-7 minutes, until squash is soften and okra and tomatoes are fully cooked.
  5. Remove vegetables from pan.
  6. Add the shrimp to the pan. Season with pepper and paprika to taste, and cook for 2-3 minutes on each side until fully cooked.
  7. Add 1/2 of the vegetable mix to a bowl, and top with 6 shrimp per dish.
  8. Serve and enjoy!

Fresh vegetables, water and hair of the dog. You will get through this week we promise!