Mediterranean Rice Bowl with Tzatziki Sauce

Rice bowls are perfect for quick week nigh dinners! Grab this delicious Mediterranean Rice Bowl with Tzatziki Sauce recipe.

Mediterranean Rice Bowl with Tzatziki

Mediterranean Rice Bowl with Tzatziki Sauce
Serves 4

Ingredients - Rice Bowl:
1 tablespoon extra-virgin olive oil
2 boneless skinless chicken breasts or 1 package (14 oz) extra firm tofu - drained, pressed, and cubed
1 teaspoon oregano
½ teaspoon black pepper
sea salt
2 cup cooked quinoa or brown rice
1 cup halved cherry or grape tomatoes
½ cucumber, chopped
1 avocado, thinly sliced
½ cup kalamata olives, sliced
¾ cup crumbled feta

Ingredients - Tzatziki Sauce:
½ English cucumber, peeled and finely diced
2 cups plain Greek yogurt
4 teaspoon garlic, minced
1/3 cup dill, chopped
1½ tablespoons fresh squeezed lemon juice
⅛ teaspoon black pepper

Directions:

1. Press the cucumbers in paper towels to reduce the water. Then in a small mixing bowl combine all of the tzatziki sauce ingredients. Refrigerate for one hour and then serve with the prepared bowls.

2. In a large skillet over medium-high heat, heat the olive oil. Add chicken (or tofu) and season with dried oregano, pepper, and salt to taste. Cook for about 8 minutes per side - for the chicken, continue to cook until cooked through (at least 165º F). Set aside to let rest 5 minutes, then slice the chicken into thin slices.

3. To assemble bowls: Fill with quinoa or brown rice. Then arrange the tomatoes, cucumber, avocado, olives, feta, and sliced chicken or tofu on top.

Nutrition Facts (per serving): 350 calories, 17 grams fat, 5 grams saturated fat, 0 grams trans fat, 20 milligrams cholesterol, 300 milligrams sodium, 38 grams carbohydrates, 7 grams fiber, 7 grams sugar, 13 grams protein

Lentil Bolognese

Lentil Bolognese

Lentil Bolognaise

Serves 6

Ingredients:
2 cloves garlic, finely chopped
1 small onion, finely chopped
1 medium carrot, finely chopped
6 ounces button mushrooms
1 tablespoon extra-virgin olive oil
1/2 teaspoon dried oregano
1/4 teaspoon red pepper flakes (optional)
2 cups water
¼ teaspoon sea salt
¼ teaspoon black pepper
8 oz. lean ground beef (at least 90% lean) (or meat substitute)
1 tablespoon tomato paste
1 (14-ounce) can whole tomatoes
1/2 cup dried red lentils
1 pound whole grain spaghetti

Shredded Parmesan cheese, for serving

Directions:

1. In food processor, pulse together garlic, onion, carrot and mushrooms until finely chopped.

2. In a large skillet, add the olive oil and heat over medium heat. Add the finely chopped vegetables, oregano, and red pepper flakes. Then cook together, stirring occasionally, until tender, about 4 to 5 minutes.

OR: In an Instant Pot, add olive oil and choose sauté feature to sauté vegetables.

3. Next add the ground beef (or meat substitute) and cook, breaking up with wooden spoon, until browned, 10 to 12 minutes.

OR: In an Instant Pot, add ground beef to the instant pot.

4. Stir in tomato paste and cook 1 minute. Add tomatoes (and their juices) and once added to the skillet, crush the tomatoes. Then add lentils, 2 cups water, and sea salt and pepper; simmer until lentils are tender, for about 15 to 20 minutes.

OR: In an Instant Pot, add ingredients in this step. Follow Instant Pot instructions to secure lid and then cook under high pressure for 5 to 7 minutes, or until lentils are tender.

5. Meanwhile cook the pasta, per the package instructions. Add the cooked pasta to the skillet (or Instant Pot) and toss to coat with the sauce.

6. Serve topped with shredded Parmesan cheese.

Air-Fried Protein Bites

These mini protein bites have 8 grams of protein per serving. If you have never tried tofu, this is a great way to try it! Plus they taste great tossed or dipped in your favorite sauces like teriyaki sauce, buffalo sauce, stir-fry sauce, or BBQ sauce.

Air-Fried Protein Bites (Image: Molly Morgan)

Air-Fried Protein Bites
Serves 4

Ingredients:
14 oz tofu (drained)
1/4 cup cornstarch
2 teaspoons paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 teaspoon black pepper
1 teaspoon olive oil

Directions:
1. Wrap the tofu on paper towels or clean towel. Place a cast iron skillet on top and let the water drain out.

2. In a small mixing bowl, mix the cornstarch and spices together.

3. Cut the tofu brick into 1/2-inch cubes. Toss each cube in the spice mixture and place on air-fryer tray.

4. Lightly spray the tofu with oil. Air-fry at 400 degrees F for 15 to 20 minutes.

Serving suggestion: Toss with stir-fry sauce and serve over brown rice.

Nutrition facts (per serving): 120 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 15 milligrams sodium, 10 grams carbohydrates, 1 gram fiber, 1 gram sugar, 8 grams protein

Roasted Brussels Sprouts + Buffalo Brussels

These two Brussels sprouts recipes are easy to make and perfect to try, even if you think you don’t like Brussels sprouts. Plus Brussels sprouts are loaded with fiber and deliver age-fighting plant compounds: lutein and zeazanthin.

Roasted Brussels Sprouts - Photo: Molly Morgan

Roasted Brussels Sprouts

Serves 6

Ingredients:
2 pounds Brussels Sprouts - trimmed and cut in half
1 tablespoon extra virgin olive oil
salt and pepper to taste

Directions:

1. Preheat the oven to 425 degrees F.

2. Arrange the cut Brussels sprouts on a baking sheet. Note: they will fall apart a little but the loose leafs will crisp up and taste great once they are roasted!

3. Spray or drizzle the Brussels sprouts with olive oil.

4. Roast for 15 minutes, stirring once half way through cooking. OR continue cooking until the Brussels sprouts are lightly browned and crispy.

5. Remove from the oven, if desired, season with salt and pepper to taste and serve! OR proceed to the recipe below to make for Buffalo Brussels Sprouts!

Nutrition facts (per serving): 85 calories, 3 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 40 milligrams sodium, 14 grams carbohydrates, 6 grams fiber, 3 grams sugar, 5 grams protein

Buffalo Brussels Sprouts

Serves 6

Ingredients:
Roasted Brussels Sprouts (See recipe above)
1/4 cup melted butter (or butter alternative)
2 tablespoons hot sauce
Creamy blue cheese dressing for dipping

Directions:

1. Prepare roasted Brussels sprouts per recipe.

2. Combine in a small bowl the melted butter and hot sauce.

3. Drizzle over the roasted Brussels sprouts and toss gently.

4. Return to oven for 5 minutes.

5. Then remove from the oven and serve with creamy blue cheese dressing for dipping!

Nutrition facts (per serving): 195 calories, 14 grams fat, 4 grams saturated fat, 0 grams trans fat, 10 milligrams cholesterol, 70 milligrams sodium, 15 grams carbohydrates, 6 grams fiber, 3 grams sugar, 6 grams protein

Nutrient-Rich Foods to Include

Beyond washing your hands, cleaning surfaces, what else can you do to help keep your body ready to fight against illness? Focus on including plenty of nutrient-rich foods! There isn’t any one “magic” food, rather it is important to include a wide variety of foods that can help to support your immune system.

Check out examples of foods to include below and more on how they can help your body.

Nutrient-Rich Foods To Include - Rich in Protein, Vitamin A, Vitamin C, and Vitamin E

PROTEIN

Include a wide variety of protein-rich foods as protein is an important player in the immune system.

Food examples to include: yogurt (especially Greek yogurt), peanut butter, seafood, poultry, eggs, beans, lentils, tofu, nuts, and seeds.

Quick ideas:
- 3 Bean Salad: combine 1 can each (drained and rinsed) of chickpeas, black beans, and kidney beans. Then toss with 1/4 cup vinegar, 1/4 cup olive oil, 1 teaspoon garlic powder, and season with sea salt and black pepper.

- Snack on Bada Bean Bada Boom - roasted broad beans (available in a variety of flavors) that deliver 7 grams of protein per 1/4 cup

- Have a cup of Greek yogurt as a snack and top it with granola, nuts, and/or fruit

VITAMIN A

Think of vitamin A as a regulator - it helps in the body to regulate the immune system. Plus it helps to keep skin and tissues in the respiratory system, intestines, mouth, and stomach healthy.

Food examples to include: apricots, sweet potatoes, carrots, broccoli, spinach red bell peppers, apricots, or eggs.

Quick ideas:

- Roasted sweet potatoes as a side dish at dinner. Place cubed sweet potato on a baking sheet, drizzle lightly with olive oil, and roast at 425 degrees F for 25 - 30 minutes. Stirring throughout.

- Combine dried apricots with almonds as a snack

- Have a hard boiled egg as snack or sliced on top of a salad

VITAMIN C

Vitamin C is an antioxidant and it is a protector - plus it helps to stimulate the formation of antibodies.

Food examples to include: green peppers, red peppers, yellow peppers, strawberries, tomato juice, oranges, grapefruit, clementines, or Mandarin oranges.

Quick ideas:

- Slice red pepper and have them with hummus or guacamole

- Stir fry peppers with your favorite stir fry sauce and protein for dinner

- Have an orange sliced as a snack or a quick side dish with a meal

VITAMIN E

Vitamin is also an antioxidant which can help to neutralize free radicals in the body.

Food examples to include: sunflower seeds, almonds, vegetable oil, safflower oil, sunflower oil, peanut butter, and hazelnuts.

Quick ideas:

- Use vegetable oils to make your own homemade salad dressings - a quick ratio to use: 1/4 cup vinegar, 1/4 cup oil, 1 tablespoon honey mustard, season to taste with garlic powder, sea salt, and cracked black pepper.

- Snack on sunflower seeds or top salads with shelled sunflower seeds

- Have a peanut butter and banana sandwich as a quick meal or snack

Bottom-line is switch it up and get a wide variety of nutrient-rich foods. AND KEEP WASHING YOUR HANDS THOROUGHLY (at least 20 - 30 seconds with warm soapy water!).

Smoothie Recipe: Tart Cherry Kefir

Tart Cherry Kefir (Image Source: Drink Your Way to Gut Health by Molly Morgan)

This Tart Cherry Kefir smoothie is delicious and it delivers a mix of probiotics and nutrient-rich tart and sweet cherries.

Research has found that the nutrients and compounds that cherries deliver are linked to decreasing markers for oxidative stress and inflammation. (Nutrients 2018)

Plus kefir is used in this smoothie, which is a probiotic and yogurt-like beverage. You can find kefir typically in the dairy aisle at the grocery store, an example of a brand of kefir is Lifeway. A bonus with kefir is that it is protein-rich (11 grams of protein per cup) and delivers 12 different types of probiotics or “good bacteria”. In the body probiotics play many important roles related to gut health and studies find that probiotics play a role in boosting the immune system. (Annals Nutrition Metabolism 2019)

Try adding in this smoothie recipe to your routine!

Tart Cherry Kefir

Serves 2

Ingredients:
1 cup frozen sweet cherries
1/2 cup 100% tart cherry juice
1/2 cup kefir
4 - 5 ice cubes

Directions:

Combine all of the ingredients in a blender and blend until icy and smooth.

Divide among two glasses and serve.

This recipe is from Drink Your Way to Gut Health, Houghton Mifflin Harcourt 2015.

Recipe! Garlic Parmesan Spaghetti Squash

As you are getting ready for the holiday season, while it’s fun to go to the tried and true traditional recipes, here is a recipe that would go great with a holiday meal! Or this garlic Parmesan spaghetti squash recipe would make a delicious side dish with dinner too!

Garlic Parmesan Spaghetti Squash - Image Source: iStock

Garlic Parmesan Spaghetti Squash
Serves 6 - 8

Ingredients:
1 spaghetti squash (about 3 pounds)
Salt and pepper to taste
2 tablespoons olive oil plus more for brushing
4 garlic cloves, finely chopped
1 small shallot, finely chopped
¾ cup finely grated Parmesan cheese

Directions:

1. Preheat oven to 400º F.
2. With a knife, carefully score squash and poke holes lengthwise where you’re going to cut it in half. Microwave the squash for 5 minutes. Allow to cool. Carefully cut the squash in a half. Scoop out the seeds.
3. Brush the inside of both halves of the squash with olive oil. Season with salt and pepper.
4. Place the two halves cut side down on a baking sheet lined with parchment paper. Roast the squash until tender, about 30 minutes. Allow several minutes to cool. Using a fork, scrape the insides to create spaghetti like texture. Set aside.
5. Heat 2 tbsp of olive oil in a large skillet over medium heat. Add garlic and shallots. Cook until soft and slightly browned, about 2 - 3 minutes.
6. Add the spaghetti squash and sauté for about 3 minutes. Remove from the heat and then stir in the Parmesan cheese. To finish, season with salt and pepper to taste.

Back to School Lunch Favorites

Packing lunches is back on the to do list of many people! Here are some tips and products to help keep school lunches interesting! 

Opt for Fun Lunch Boxes

Lunch boxes like Yumbox (pictured here) are perfect, especially for little guys and girls. These would be best for ages K - 5 as far as portioning and the amount of food you can fit into the box. 

One of the best parts of this design is there is just one easy to use flap that they need to open to get into their meal! And the Yumbox is truly is leak proof; we have been using this style lunch box for two years without any leaking issue.

Check out the Yumbox site for different styles, colors, and designs, visit: https://www.yumboxlunch.com/

Wrap it Up!

Wraps for lunch are a great way to use up leftovers and have a lot of variation in a lunch. For example, grill extra chicken the night before, then cube that up for lunch the next day.

Opt for whole grain wraps and also load the wrap up with plenty of veggies for filling!

To make lunch preparation easier in the morning, start the week with a container of chopped wrap fillings like cucumbers, carrots, peppers, onion, and spinach. This will help lunch come together quickly in the morning. 

Pack a Parfait

A fruit and yogurt parfait can make a filling lunch or addition to a lunch! Fill reusable containers with layers of Greek or Icelandic yogurt (e.g. Chobani, Siggis), fruit, and granola (e.g. KIND Snacks Healthy Grain Clusters).  Even consider a drizzle of Barlean's Omega Swirl Oil for a boost of healthy fats. 

Try parfait combinations like:

Vanilla yogurt + blueberries + oats & honey granola
Vanilla yogurt + banana + peanut butter granola
Mango yogurt + diced mango + maple granola

Fueling the Athlete

Creating a winning combination for lunch to fill and fuel up an athlete can be a challenge! Check out the Fuel2Win for On the Go lunch ideas! Click here to download the handout. 

Also check out delicious recipe ideas like PB Chip Energy Bites which could be a great addition to a lunch!