Italian Lentils with Sausage

Lentils are consistently rated one of the world’s healthiest foods. Filled with B Vitamins, folate, calcium and phosphorus, they are also a great source of protein and iron, making them a staple of vegetarian diets all over the world. This is a traditional Italian dish usually served on New Year’s Day. Because lentils resemble small coins, it is believed that eating them will bring you good luck and prosperity in the New Year. My grandmother always made this dish, so it’s one of my favorites and it makes a filling and nutrient-dense dinner. One serving has 35 grams of protein and 15 grams of fiber. It’s worth the extra time to [...]

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Kale and Fennel Salad

I had some leftover fennel and decided to create a simple salad using my favorite leafy green veggie. I got a fabulous gift today: persian lime olive oil and honey ginger balsamic vinegar. I decided to mix them to make a tangy citrus dressing for this simple salad. Pepitas (pumpkin seeds) are packed with B Vitamins, calcium, zinc and phosphorous and add crunch. Full recipe after the jump Makes 2 Servings Ingredients: 2 cups chopped kale, washed and trimmed 1/2 fennel bulb, sliced thinly 2 tbsp raw pumpkin seeds black pepper Dressing: (I used my new oil and vinegar, but here’s a quick version you can whip up) 1 tbsp [...]

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Green Beans with Fennel and Almonds

This quick and nutritious side dish takes about 15 minutes total to make. Its packed with Vitamin C, fiber, folate, and B vitamins. The spicy taste of the fennel compliments the beans and the almonds add crunch. Yum! Full recipe after the jump. Prep Time: 5 minutes Cook Time: 10 minutes Ingredients: 1lb green beans, trimmed and washed 1 fennel bulb, sliced thinly 2 cloves of garlic, minced 2 tbsp slivered almonds 1 tbsp extra virgin olive oil Black pepper Optional: goat cheese Step by Step Instructions: 1. Blanch beans for 4 minutes in boiling water and rinse with cold 2. Sautee garlic and fennel in olive oil until soft, [...]

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Quinoa Caprese Salad

I love caprese salad. Its simple, fresh and delicious. Paired with quinoa, this makes a complete meal. The key is to dress this salad very lightly, too much balsamic will interfere with the delicate flavors. I used smoked mozzerella for flavor and English cucumber for crunch. This is a healthy dinner that can be prepared in less than 15 minutes! Try it tonight. Recipe and photos after the jump! Prep Time: 5-10 minutes Cook Time: 10 minutes Ingredients: 1 cup quinoa, cooked and cooled 1 pint grape tomatoes, sliced 1 english cucumber, sliced 6 oz fresh mozzerella cheese 1/4 cup fresh basil, chopped 1 tbsp extra virgin olive oil 2 [...]

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Skillet Pork Chops

I love my cast iron skillet! It’s incredibly versatile and easy to clean. Since we don’t have a grill, it’s great for quickly cooking meat. I whipped up these pork chops in 15 minutes and they were juicy and flavorful. I just put together a quick spice rub consisting of whatever I have on hand. Here, I used cayenne pepper, garlic powder, dried parsley, red pepper flakes and sea salt. Rosemary or thyme work as well. Recipe and photos after the jump. Prep Time: 2 minutes Cook Time: 12-14 minutes Ingredients: Cast Iron Skillet 1lb boneless center cut pork chops 1 tbsp olive oil Spice rub for the meat Step [...]

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Mashed Cannellini Beans – A Quick Healthy Sidedish

This protein and fiber rich side dish is a healthier and more filling alternative to mashed potatoes. Packed with magnesium, iron and folate, cannellini beans have twice as much iron as beef! Try this quick, tasty dish tonight. Full recipe and photos after the jump Prep Time: Less then 5 minutes Cook Time: 15-30 minutes Ingredients: 1 cup dried cannellini beans, soaked and ready to cook (or 2 15oz cans, rinsed and drained) 1 tbsp extra virgin olive oil 1 tsp minced garlic 2 tbsp fresh rosemary, chopped (or 1 tbsp dried) 2 tbsp fresh grated parmesan cheese 1 cup low sodium veggie broth Step by Step Instructions: 1. In a medium [...]

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