Archive for category: Nutrition

Treat your holiday guests to these delicious little chocolate clusters. They’re sure to be the hit of the party!

What You Need:

• 2 cups (280g) Diamond of California whole almonds
• 8 ounces (226g) semi-sweet or bittersweet chocolate, coarsely chopped¹
• sea salt
• turbinado sugar (or any coarse/raw sugar)

How To Make Them:

1. Preheat oven to 300°F (149°C). Line a large baking sheet with parchment paper or a silicone baking mat. Spread almonds out in a single layer and toast for 10-12 minutes, stirring once during that time. Set aside.
2. Melt the chocolate in a double boiler or (carefully!) use the microwave. For the microwave, place the chocolate in a medium heat-proof bowl. Melt in 30 second increments, stirring after each increment until completely melted and smooth. Alternatively, you can temper the chocolate. If tempering, do not store finished nuts in the refrigerator.
3. Stir the almonds into the chocolate, making sure to coat each one. Spoon clusters onto a lined baking sheet, as large or small as you’d like. My clusters had about 10-12 almonds each in them. Sprinkle with a little sea salt and turbinado sugar, then allow chocolate to completely set. I placed the baking sheet in the refrigerator to speed it up!
4. Store chocolate covered almonds in the refrigerator for up to 4 weeks

*Recipe Source:https://sallysbakingaddiction.com/2016/03/01/sea-salt-dark-chocolate-almond-clusters/

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There is nothing as comforting as a warm bowl on soup on a cold fall day. Warm up with a blanket and this recipe for Spinach Tortellini Soup while catching up on your latest Netflix series.

What You Need:

• 2 tablespoons olive oil
• 1 medium yellow onion, diced small
• 2 large carrots, diced small
• 2 large celery stalks, diced small
• 1 teaspoon fine sea salt
• 8 cups good low-sodium vegetable stock
• 5 ounces baby spinach
• 9 ounces tortellini
• 1/4 cup chopped flat-leaf parsley
• Freshly ground black pepper
• Grated parmesan or pecorino, for serving

How To Make It:

1. Heat the olive oil in a large pot over medium-high heat. Add onion, carrots, celery and salt and stir to coat with oil. Cook for about 5 minutes, stirring occasionally, until beginning to soften. If you happen to get distracted and the veggies brown a little bit, it’ll add some nice depth of flavor.
2. Stir in stock, bring to a boil, then cover and reduce heat to simmer until veggies are tender. Remove lid and add spinach and tortellini. Cook according to tortellini package instructions (usually just simmering for a couple of minutes). Off the heat, stir in parsley and black pepper to taste.
3. Ladle into bowls and serve with cheese to pass at the table.

Recipe Source: https://umamigirl.com/spinach-tortellini-soup/

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Give these delicious Pesto Chicken Pita Pockets a try for something different for lunch.

What You Need:

• 2 large chicken breasts
• 1 tablespoon olive oil
• salt & pepper
• red onion
• bell pepper
• zucchini
• 1 tablespoon olive oil
• salt & pepper
• 1/3 cup pesto
• 4 pita pockets

How To Make It:

1. Heat oven to 425°F.
2. Toss chicken breast with olive oil and salt & pepper and arrange on a baking pan.
3. Toss the veggies with olive oil and salt & pepper, and arrange on a second baking pan.
4. Roast for 10 minutes, flip everything and return to the oven.
5. Cook the veggies for 10-15 more minutes (20-25 min total), until cooked to your liking.
6. Cook chicken for another 15 minutes (25 min total), and allow to rest for at least 10 minutes before slicing into strips.
7. Place the chicken slices and vegetables in a large bowl with the pesto, stir to coat.
8. Divide amongst 4 storage containers, with pita separate.
9. Don’t cut the pita in half until just prior to serving. Open the pocket and spoon filling into the pocket.

Recipe Source: https://sweetpeasandsaffron.com/meal-prep-pesto-chicken-pita-pockets/

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Sheet Pan Steak and Veggies

30-Minutes to a delicious and healthy meal that your family will love!

What You Need:

• 2 pounds baby red potatoes
• 16 ounces broccoli florets*
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried thyme
• Kosher salt and freshly ground black pepper, to taste
• 2 pounds (1-inch-thick) top sirloin steak, patted dry

How To Make It:

1. Preheat oven to broil. Lightly oil a baking sheet or coat with nonstick spray.
2. In a large pot of boiling salted water, cook potatoes until parboiled for 12-15 minutes; drain well.
3. Place potatoes and broccoli in a single layer onto the prepared baking sheet. Add olive oil, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.
4. Season steaks with salt and pepper, to taste, and add to the baking sheet in a single layer.
5. Place into oven and broil until the steak is browned and charred at the edges, about 4-5 minutes per side for medium-rare, or until desired doneness.
6. Serve immediately with garlic butter, if desired.

*Recipe Source: http://damndelicious.net/2016/12/16/sheet-pan-steak-and-veggies/

Butternut Squash Quinoa Salad

Give this tasty salad a try!

Ingredients:

How To Make It:

1. Place a rack in the center of your oven and preheat the oven to 400 degrees F. Place the red onion in a small bowl and cover with water. Set aside. (This keeps the onion’s flavor but helps soften its harsh bite…and endless onion aftertaste.)
2. Place the butternut squash in the center of a large rimmed baking sheet. Drizzle with olive oil and maple syrup, then sprinkle with 1 teaspoon salt and 1/2 teaspoon pepper. Toss to evenly coat, then spread the squash into a single layer. Bake for 15 to 20 minutes, turning once, until tender. Remove from the oven and set aside.
3. While the squash is baking, bring the broth (or water) and quinoa to a boil in a medium pan. If you are using water, add 1/4 teaspoon kosher salt. Once boiling, reduce the heat to a simmer, cover, and let cook 15 minutes, until the water is absorbed. Remove from the heat and let stand with the lid on for 5 minutes. Fluff with a fork, then transfer to a large serving bowl.
4. In a small bowl or large measuring cup (or a mason jar with a tight-fitting lid), combine the dressing ingredients: olive oil, vinegar, mustard, maple syrup, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Drizzle enough of the dressing over the warm quinoa to moisten it, then stir to combine.
5. Scrape the roasted butternut squash and any pan juices into the bowl with the quinoa. Add the cranberries, pepitas, and thyme. Drain the red onion then add it to the bowl. Toss to combine, adding more dressing as desired. (I like to reserve a little of the dressing for adding to leftovers.) Serve warm or at room temperature.

Recipe Source: https://www.wellplated.com/butternut-squash-quinoa-salad/#recipe