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!

 

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My Workday Breakfast: Gluten Free Cinnamon Apple Quinoa with Nuts

Until recently, I would not have considered myself a “breakfast person.” In fact, I didn’t even like eggs until I met Meaghan in 2011 …. and I was 22. Back in our MUSC days, I used to eat a 1/2 cup of dry breakfast cereal every morning. There is even a picture of our pantry with all of our 12 cereals lined up in our Mt. Pleasant apartment. I would eat my dry cereal in the car, while driving to work (you can imagine what my car looked like).

MUSC cereal

Then I got a job, moved to Greenville, and started trying to eat a big girl breakfast: oatmeal. I tried the instant oatmeal, then the organic instant oatmeal, and even tried making baked oatmeal. I never quite felt right after eating oatmeal, and was absolutely ravenous after 30 minutes.

In April we completed about 6 weeks with whole foods only: no processed out of the box type stuff, we made everything. During this time, I got hooked on this simple, yet healthy and very satisfying breakfast. Every Sunday night I make a big batch of quinoa with cinnamon apples and walnuts or pecans, and eat off of it throughout the week. This provides everything you need in a healthy breakfast: carbs from the apples and quinoa, protein from the quinoa and nuts and healthy fat from the nuts. This recipe has 5.2g of protein – almost as much as an egg!

Cinnamon Apple Quinoa from The Healthy Bachelorette

Cinnamon Apple Quinoa with Nuts

Servings: 6 (3/4 cup each)

Ingredients

  • 3/4 cup uncooked quinoa
  • 3/4 cup water
  • 3/4 cup skim milk
  • 2 small apples, chopped (I use organic pink lady)
  • 1/2 cup chopped nuts of your choice(I typically use pecans or walnuts)
  • 2 tablespoons butter
  • Cinnamon to taste

Directions

  1. Place the quinoa, water and milk in a small sauce pan. Bring to a boil, and reduce to simmer, stirring frequently to ensure the quinoa and milk do not brown to the bottom ~ 15 minutes.
  2. While the quinoa is cooking, melt the butter in a medium sized frying pan over medium-low heat. Add the chopped apples and season with cinnamon to taste. Stir frequently and cook for ~5 minutes.
  3. In a large serving dish with a lid, combine the quinoa, cinnamon apples and nuts and place in the refrigerator. (It will last up to 7 days.)
  4. Reheat 3/4 cup of the quinoa breakfast mix in the morning by placing in the microwave for 30 seconds – and you’re good to go!

Nutrition facts: 214 calories, 11.9g total fat, 3.2g saturated fat, 23g total carbs, 5.2g protein, 45mg sodium

What’s your go-to work day breakfast?

Mug: Fiestaware Poppy Jumbo Cup

Happy Birthday To Us!

HB Bday

Today is The Healthy Bachelorette’s 1st birthday! Our first year has been a very successful one, publishing over 70 recipes. 

We wanted to take a second to say THANK YOU to our blog subscribers. We love writing healthy recipes and are so glad to have such a fun audience to share them with.

A recap on The Healthy Bachelorette’s 1st year:

Thank you again and cheers to another great year. We can’t wait to see what is next to come!

– Brittany & Meaghan

Please leave any recipe ideas/requests in the comments below.

Better Than Take Out Series

Welcome to our newest blog category: Better Than Take Out (BBTO)!

You know those nights where you just don’t want to cook? Or when you know that you will be working until 9pm..but also know that ordering take out is really unhealthy? Rather than resorting to Cheerios for dinner, check back here for our better than take out meals series!

I will say that I am a big fan of frozen meals, especially for those nights where you that struggle to cook for one. Whether it is my 20 year old patient or 80 year old patient, we all struggle with finding energy to cook for ourselves sometimes. So here’s what to look for when you are at the grocery store:

Healthy Bachelorette Frozen Meal Guide

Our first BTTO Review: Kashi Chicken Florentine

Healthy Bachelorette Better Than Take Out

BTTO Scale: 1 = Wouldn’t buy it again, 5 = It’s a girls go-to

Nutrition Score = 4 – One entree comes in under 300 calories, and the carbs and sodium also are below the limits above. This meal has 5 grams of filling fiber. The saturated fat is just slightly over the limit, at 4.5g. I wouldn’t sweat this, just be sure to add more veggies rather than fat i.e. more cheese.

Fullness Score = 4 This meal is decently filling for under 300 calories. I would recommend pairing it with a side salad.

Taste Score = 5 I love the savory Italian flavors of this dish. It includes grilled chicken, mushrooms, red peppers, 7 grain pilaf topped with Parmesan cheese.

Saltiness Score = 3 It’s a little on the salty side, even though it has 550mg sodium. Be sure to have some water and avoid adding more salt or salted foods to your meal.

Overall Rating = 4  Kashi has always been one of my go to’s and this is one of my favorites. You will definitely be sad when it’s gone.

#HBTip: Add frozen veggies to your meal to increase the fullness factor & nutrition without adding many calories, fat or carbs!

Check back here for more BTTO reviews!

 

 

“How do you stay so healthy?”

As Registered Dietitians (RD), we often get asked, “how do you stay so healthy?” Or people will say “I want to do what you are doing.” It gets quite uncomfortable at times actually.

So, what’s the secret that dietitians use to stay healthy? Well we plan of course! Most RD’s are type A personalities, who plan their exercise, work schedule and social life to a T. So why would meals be any different?

We have created tools for you to do just the same. These tools  will help you get a hold on your busy week and be sure you can still meet all of your health goals despite your crazy schedule!

Check out our NEW Heahtlhy Bachelorette “Work Week Meal Planner” and “Grocery Store List” tools to help you keep your health and budget goals in check!

https://thehealthybachelorette.wordpress.com/the-healthy-bachelorettes-weekly-menu/

The Healthy Bachelorette Meal Planning Tools

 

What tips do you have for staying healthy during a busy work week?