Tahini Lime Farro Grain Bowl

 Back with another grain bowl recipe! I think it's fun to experiment with different veggies and seasoning/sauces. This week I found an interesting combo: tahini and lime! Tahini is basically ground sesame seeds and an ingredient used in hummus. So it gave the dressing a creamier consistency.  My family loves Brussel sprouts, but feel free to experiment with your favorite veggies.

Ingredients 

For grain & veggies:

• 1 cup farro (or grain of choice) 
• 2 lbs Brussel sprouts, chopped
• 1 cup matchstick carrots
• 1 red pepper, chopped
• 1 yellow pepper, chopped
• 2T olive oil
• Salt & pepper to taste

For the bean salad:

• 2T olive oil
• 3 garlic cloves, minced
• Two 14 ounce cans of white beans, rinsed
• 2T herb of choice (either cilantro, dill or parsley), finely diced
• 2T fresh lime juice
• Salt & pepper to taste

For the Tahini dressing:

• 1/3 cup well stirred tahini
• 1/3 cup water
• 2T fresh lime juice
• 1 garlic clove, minced
• ¼ tsp salt

Directions

• Preheat oven to 400 degrees.  
• Prepare farro per package instructions.
• In a large bowl combine the Brussels, peppers, carrots, and onion. Pour 2T olive oil on top and work it into the vegetables.  Spread this mixture onto two large baking sheets.  Salt and pepper to liking.  Roast about 15 minutes.  Check periodically and shake pan to move contents around to prevent burning.  
• Start the bean salad:  In a small skillet combine olive oil and minced garlic over a low flame.  Warm just until the garlic starts to sizzle, about 2 minutes.  Sizzle until golden then turn off the heat and let stand for 5 minutes to infuse the oil with the garlic flavor. 
• In a large bowl, combine the beans with the garlicky oil.  Add in the 2T of diced herbs of your choice, 2T lime juice, salt and pepper to taste.  Stir to combine
• Lastly, make the dressing:  In a medium bowl combine all of the dressing ingredients.  Whisk until smooth and pourable.  Add more water if needed.  Taste and adjust the seasonings if needed.  
• Serve:  ½ cup of prepared farro, 1 cup of roasted veggies, ½ cup of bean mixture, and 1-2T of tahini lime dressing.  Enjoy!

Sesame Ginger Grain Bowls

 

Hi! Yes, I know it's been a few months. I've just been enjoying summer and all that comes with it (which has included a few vacations!). I haven't slacked on meal prep when home though; I just haven't gotten as creative with new recipes.  I wanted to start the month with a gut-friendly recipe (with a lot of veggies and whole gluten-free grains) and THIS hit the spot!  If I used a veggie you don't like, simply sub your favorite.

Sesame Ginger Grain Bowls

Ingredients: (per serving)

-1/2 cup cooked quinoa

-2 cups roasted veggies (I used broccoli, cauliflower, carrots)

-1/2 cup sautéed mushrooms and onions (you could roast these as well, but they don't take as long as the other veggies)

Sesame Ginger Vinaigrette:

-1 inch knob of fresh ginger, minced (approx 1 T)

-1 T toasted sesame seeds

-3 T soy sauce/tamari/coconut aminos

-2 T rice vinegar

-1 T avocado, canola or neutral-tasting oil

-1 T pure maple syrup or honey

-1 T sesame oil

Combine all dressing ingredients and store in jar/bottle. Top your grain bowls with 1-2 T of dressing just before serving.  I used divided glass containers to store my food, but these would probably store great in a mason jar with the dressing on bottom, followed by veggies and quinoa on top. Just shake and enjoy!

Piata "Knock-Off" Vegan Power Bowls

 

Well hello there! It's been a minute since I've posted to the blog~apologies! I just completed a 4 week nutrition program to improve my overall gut health, where the main focus was incorporating more PLANTS! Believe it or not, this recipe is entirely plant-based (and includes more than just veggies!)

Many of the recipes I typically share are nutrient dense, but sometimes basic in ingredients. This recipe really brings a variety of ingredients; and was inspired by a visit to Piata, a restaurant where I was able to tweak my order to eat 'on-plan' during this nutrition program. It was so delicious I had to make it at home; which in turn I discovered 2 other items that will be a regular in my house: Pickled onions and roasted chickpeas!! Both of those recipes are included in this one.  ENJOY!!

*Makes Six Pint Sized Mason Jar Meals

Ingredients for Vegan Power Bowls

• 6T Garlic Expressions dressing (or vinaigrette of choice) 
• 1 cup red quinoa (prepared per instructions)
• 3 large sweet potatoes, chopped and roasted (3 cups needed)
• One head of broccoli, chopped and roasted (3 cups needed)
• One head of cauliflower, chopped and roasted  (3 cups needed)
• 2 cans of chickpeas, roasted or airfried (1 ½ cups needed, recipe in instructions below)
• Garnish with pickled red onions (recipe in instructions below)

Instructions

• Pickle the onions by thinly slicing two red onions.  Place in a Mason jar.  Pour bowling water over the onions and let stand for 10 seconds, drain. Repeat three times. This will lightly cook the onions.  After draining the bowling water the final time put the following mixture over the onions:  ¾ cup white vinegar, 1 tsp salt, 1 tsp sugar. Put the lid on and refrigerate for at least one hour.  
• Chop the sweet potatoes, broccoli, and cauliflower and put in separate bowls.  Lightly drizzle with olive oil and work the oil into the vegetables with clean hands.  Place each on a separate cookie sheet. Salt and pepper to taste.  Roast in a 450 degree oven for about 15 minutes.  Check after ten minutes to ensure they are not burning.  Allow to cool.
• Cook red quinoa per package directions. Allow to cool.
• Drain chickpeas and pat to dry.  As you did with the veggies, drizzle with olive oil, salt and pepper to taste (or seasoning of choice). You can either roast in a high oven or put in your air fryer until crispy.  I noticed that when I shook my air fryer the chickpeas were done when the sound changed.  It sounded like a higher pitch ting like rocks in a bowl.  Allow to cool.
• Assemble in pint sized Mason jars in this order: On bottom 1 T of Garlic Expressions dressing, ½ cup quinoa, ½ cup of sweet potatoes, ½ cup roasted broccoli, ½ cup roasted cauliflower, ¼ cup roasted chick peas, garnish with about 2T of red onion.  You may have to push each ingredient down to make it fit. Put on the lids and store in fridge until ready to eat.  Enjoy! 
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Brussels Sprout & Sweet Potato Hash

 

I seriously cannot believe I've never added this recipe to my blog!! Sure, I've got sweet potato recipes and Brussels sprout recipes...however, I make them TOGETHER like this all the time!!! So easy to throw together. Want to save yourself even more time? Buy any of the veggies already diced, or dice them during your regular meal prep day.  Enjoy!

Brussels Sprout & Sweet Potato Hash

Ingredients

~One large onion, diced

~Two Medium sweet potatoes, diced

~One pound bag of Brussels sprouts, diced

~2T Olive Oil

~Garlic Salt

Instructions

Preheat oven to 400 degrees and line a sheet pan with aluminum foil. Dice the onion, sweet potatoes, and brussels.  I use a food chopper to make this step much faster.  You can either put all of these diced ingredients into a one gallon Ziploc bag or just put into a large bowl.  The next step is to add in the 2T of olive oil.  If you are using a Ziploc bag just toss the bag to completely cover the ingredients in the olive oil.  If using a bowl gently stir in the olive oil.  Pour the ingredients onto the sheet pan and lightly sprinkle  with garlic salt (or sub your favorite seasoning).  Bake for 15-20 minutes until sweet potatoes are soft.  Shake pan periodically to ensure the Brussels sprout leaves don’t burn.  

Series (Week 2): Workweek Family Meal Plans ~ 3 Ingredient Prep for 3 Fast & Healthy Family Meals

 Here we are in week 2 of my series: Workweek Healthy Family Meal Plan! In case you missed last week (which is the blog post under this one) I prepped 3 main recipe ingredients ahead of time so that when it was time for dinner, I could pull these out and finish the recipe quickly.

The recipes are all different in flavor! So if you don't like eating the exact same meal multiple times, or your family feels the same, this is a perfect solution! Enjoy!

The 3 recipes:

Asian Lettuce Cups

Texas Chili

      

Italian Wedding Soup
    

 

The 3 ingredients to prep:

~Lean ground turkey

~Napa cabbage

~Brown rice

             

Follow this link for grocery list, other ingredients needed and recipe instructions:

https://docs.google.com/document/d/1rDJyE2cslBKwwSSxAc1WYryD-FvbnXy306ZibCjMO-g/edit?usp=sharing

Series: Workweek Family Meal Plans: 3 Ingredient Prep for 3 Fast & Healthy Meals

 

I've heard from many of you what you need are HEALTHY MEALS FAST for your family during the busy work week.  To respond to this request I created a new blog series called "Workweek Family Meal Plans: A 3 ingredient prep for 3 Fast & Healthy Family Meals." 

Each week I will give you 3 recipes each of which uses the same three ingredients for the base of the recipe yet the recipes will be very very different!  You will prep only these three ingredients on the weekend (or your day off of work if it is not the weekend).  You will then use these three prepped ingredients to quickly assemble the fresh recipes provided.  

For example, this week I bulk prepped shredded chicken, brown rice, and broccoli.  I then stored these ingredients in the fridge and used them on three separate work nights to make the following healthy family meals: BBQ Chicken Casserole, White Chicken Chili, and Chicken Fried Rice.  Because the main ingredients were already prepped it helped to make the dinner preparation FAST!

A bonus side effect is that by buying the ingredients you are prepping in bulk it is also economical!  It has also enabled us to add newness into our usual weekly go to meals.  Who knew that three basic ingredients could be turned into such different meals! Enjoy!

   

Buffalo Chicken Casserole

White Chicken Chili

   

Chicken Fried Rice

                                          

  

The 3 recipes:

~BBQ Chicken Casserole

~White Chicken Chili

~Chicken "Fried" Rice

 

The 3 ingredients to prep in advance:

~Chicken, boiled and shredded

~Broccoli, half into small florets and the other half into "riced" broccoli

~Brown rice (or substitute part or all for "riced" cauliflower)

 

Print the grocery list, recipes, and prep instructions here:

https://drive.google.com/drive/folders/1wrViuD8-9Gta2BplScQO_sRaJcuvdvif?usp=sharing

Mason Jar Greek Salads

 I know, I know...I feel like most people think salads in the winter aren't that great. Maybe it's because salads are "cold", or produce seems out of season...but if they taste GOOD~they're good any time of year! Don't be afraid to experiment with different types of vegetables and lettuce if your usuals are out of season. This recipe uses traditional Greek toppings, (but you can still swap out ingredients to your liking 😊) Enjoy!

 Mason Jar Greek Salads

Put the following ingredients into a quart sized Mason jar in the order listed from the bottom to the top.  Multiply the amount of ingredients by the number of Mason Jar Salads you are making.  We usually make six (three for hubby and three for me).  I have found the salads easily stay fresh for three days after making them. 

~2T Garlic Expressions Dressing 

~1/2 cup of garbanzo beans

~4-6 Grape sized tomatoes

~1-2T of red onion, slivered (based on level of amount of onion you prefer)

~1/3 cup of cucumber, chopped

~1/4 cup of kalamata olives

~2T of feta cheese

~fill remaining jar with lettuce of choice.  

Store in fridge upright until ready to eat.  Shake and eat right from the jar or pop onto a plate.  *While this is a vegetarian recipe, you could easily add 1/2 cup cooked, diced chicken to the bottom of the jar (under the garbanzo beans). Tip: marinate the chicken (or other lean protein) in the Garlic Expressions dressing!