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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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!

 

Spring Avocado & Strawberry Salad

Meals for One: Avocado and Strawberry Salad with Walnuts and Goat Cheese from The Healthy Bachelorette

Hey winter – enough is enough!

If you saw our Facebook post on Friday, the weather in Greenville, SC vs. Boston, MA is very different right now. Ranging 30-50 degrees! For those of you in the Northeast .. I am so sorry. You have put up with enough snow, ice and cold.. you all deserve spring!! I grew up in upstate NY and went to ‘Cuse, so I totally get it. March weather is seriously the worst.

Today I thought I would bring a little hope for spring through food. Check out my springy tasting avocado strawberry salad with goat cheese and walnuts. This salad is a great meal for one, whether it be for lunch or dinner. You can add some lean protein to it too to make it heartier (think grilled chicken, shrimp or salmon). The strawberry brings a refreshing sweetness, while the goat cheese and avocado give a welcomed creaminess to the salad and the walnuts give the perfect amount of crunch. The avocado also gives some “meat” to the salad, as it is full of healthy good fats, and also keeps you fuller longer. Remeber: don’t be afraid of fats!! While I totally and completely love everything about the 90s, I do hate how fat phobic it made everyone. Incorporating good fats in your diet (like nuts and avocados here) will help reduce your risk of  heart disease and diabetes. Bonus: They have a much better full factor than carbs, which make you crave more and more.

Enjoy, and don’t worry, spring is coming!!

Avocado & Strawberry Arugula Salad with Goat Cheese and Walnuts

Servings: 1

Ingredients:

  • 2-3 cups arugula
  • 1/4 medium size avocado, sliced
  • 3-4 medium sized strawberries sliced
  • 1 oz goat cheese
  • 1 Tablespoon chopped walnuts
  • 1 Tablespoon olive oil
  • 1 Tablespoon balsamic vinegar
  • Fresh ground black pepper and dried herbs to taste

Directions

  1. Add the arugula to a large bowl.
  2. Top with the sliced avocado, sliced strawberries, crumbled goat cheese and chopped walnuts.
  3. Dress the salad with 1 Tablespoon of olive oil, 1 Tablespoon of balsamic vinegar and fresh ground pepper and a small amount of fresh dried herbs (such as basil, if desired).
  4. Toss and eat!

What are your favorite spring foods?

Egg Drop Soup & The Year of the Sheep

Happy Chinese New Year – Gong Hey Fat Choy!

I recently came across this Huffington Post article called “23 Food Things Only Chinese-American Kids Would Understand” and it hits the nail on the head. So here we go with my Chinese New Year #tbt:

  • My Irish friends calling cha siu bao’s “Chinese doughnuts”
  • Dim sum is amazing (and you SO can’t get this in South Carolina)
  • Crazy fish tanks
  • Lazy Susans!! (my brother actually got me one of these)
  • My brother’s reaction to being served a whole fish – eyes and all
  • Sweet and sour everything
  • Bok choy is one of my favorite vegetables
  • Orange slices at the end of dinner (and my brother putting them in his mouth and smiling)
  • The last time I was in China Town in NYC I totally got me some oyster sauce to take home!

A few summers ago I had the chance to take Meaghan to China Town for some awesome dim sum and she was quite daring, eating  even the chicken feet!!

Dim Sum in NYC

Living in South Carolina, there is not a very large Asian population, and I crave all of the amazing food we had at Ocean Palace in Albany, NY. We pretty much only have Chinese take out, and it’s not even the good kind. So, I decided to start making my own! Here is my recipe for a classic egg drop soup. I prefer to have corn in mine as well, as it adds some sweetness and texture to the soup. It’s super easy to make, and just like take out, is amazing the next day.
Egg Drop Soup: The Healthy Bachelorette
Egg Drop Soup with Sweet Corn
Yield: 2 servings
Ingredients
  • 2 cups low sodium chicken stock, plus 2 tablespoons
  • 1/4 teaspoon grated fresh ginger
  • 1/4 tablespoon low sodium soy sauce
  • 1/2 tablespoon cornstarch
  • 1/2 cup frozen yellow corn
  • 1 egg, lightly beaten
  • 1 green onion, chopped for garnish
  • Black pepper pepper to taste
Directions
1.  In a large pot on high heat, bring the low sodium chicken stock, soy sauce, ginger and frozen corn to a boil.
2.  In a small dish, combine the cornstarch and 2 tablespoons of chicken stock.  Stir until the cornstarch is dissolved.
3.  Slowly pour the cornstarch mixture into the soup while constantly stirring.  Continue to stir until thickened.
4.  Reduce heat to a low simmer.
5.  Add the beaten eggs slowly while stirring the soup in the same direction.  Egg will spread and feather.
6.  Turn off heat and season with white pepper to taste (be careful, it is spicy!)
7.  Serve a 1 cup serving in each bowl and garnish with green onion.  Enjoy!
Nutrition for 1 serving: 90 Calories, 2.5g Total fat, 0.7g Saturated fat, 180mg Sodium, 11g Total Carbohydrate, 1.2g Fiber, 6g Protein
Check out these awesome herb scissors that my boyfriend got me for Christmas! Perfect for pesky garnishes like green onion.

The Healthy Bachelorette Tools: Herb Scissors

Happy Year of the Sheep! May it be a prosperous one 🙂

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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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!