summer recipes I love!

I'm trying to squeeze every last bit out of summer (even though school has started!) and that includes making some of my favorite "summer" recipes. Really these recipes work all year long, but these are some favorites I have made in the past during summer and they definitely have a summer feel to them. Today I made my favorite potato salad - the full recipe is HERE - but stay tuned as this week I hope to make a few more of our families favorites. I love this potato salad recipe because it's so easy and delicious and is the perfect dish to bring to pass at a bbq or we love to pair it with some grilled meat for an easy dinner combo! You can see the video of me preparing it here!

Some of my favorite kitchen tools I used:

this pot to boil the potatoes, this knife, mixing bowls, my measuring cups are old but these are so cute, similar wood cutting boards

Stay tuned! I'll try to post a few more recipes here this week!

easy meal: bruschetta salmon with roasted broccoli!

I've gotten A LOT of requests to bring back my easy meal posts. You can see the full archive here. Since so many of us are cooking at home right now, I agree! Meals have been quite unorganized around here lately though. At the start of the stay at home order I was much more organized and now I'm not doing so great. Usually we eat about 3-4 home cooked meals a week, 1-2 leftovers or just fend for yourself nights and then 1-2 nights of takeout. No two weeks are the same. And while I would love to be super organized with meal planning I often feel like I am grabbing random stuff out of the pantry and freezer and just making it work.

But every once in a while I get my ducks in row and come up with a really tasty and easy home cooked meal.  This bruschetta salmon is so good we ate it two weeks in a row. And it's so easy to swap any other kind of meat that you may have on hand or prefer. This dish would be delicious with grilled chicken or grilled steaks too. It's just a few simple ingredients and if you can get your husband on grill duty it goes super fast.  I love grilling salmon because it cooks sears it so much better than an oven and also you can keep the smell outside.

This is the time of year when tons of fresh basil starts showing up in stores. As soon as it does I crave bruschetta! I could eat this stuff by the spoonful and I love it on bread too. But it's a much healthier option to pair it with a protein instead.  We will pair the salmon with roasted broccoli - it's crispy and a little salty and so, so delicious. My kids LOVE broccoli cooked this way and it's really the only way we prepare it in our home.

To prep the salmon: To start you will want enough salmon (or chicken or steak) to feed your family. We did three large filets of salmon. We like to season the salmon with a little olive oil and salt & pepper before putting them on the grill. We love this grill pan (use the flat side) for salmon and you always want to do skin side down first. Grilling salmon usually takes about 10-15 minutes. If you bake it instead, about 25 minutes at 425 should do the trick.

To prep the broccoli: Preheat the oven to 425. I like to buy the precut and prewashed bags of broccoli. If you are buying in bulk we used about 3-4 cups of broccoli here, or one small bag. I drizzle with about 3 tablespoons of olive oil and a sprinkle of sea salt. Then I spread it in a single layer on a baking sheet and bake for 25 minutes or until the edges start browning. Turn the broccoli once half way through the baking. The browning is the delicious part! It caramelizes so deliciously!

To prep the bruschetta: I used about half a container of cherry tomatoes, or about one cup, sliced evenly. Then I added about 4-5 large basis leaves that are thinly chopped and one clove of garlic minced. To this you will want to add about 1 tablespoon of olive oil, a small dash of balsamic vinaigrette and some salt and pepper. Give it a good stir and set aside at room temperature while the broccoli and salmon cooks.

To plate the meal simply add the salmon and broccoli to the plate and top the salmon with the bruschetta. This is such an easy summer meal and it's full of healthy fats and fresh produce. 

8 easy meals our family loves... the round up!

For a while I was really good about posting easy meal ideas that our family loves here on the blog... I also had some help from Kelsey Stricklen (find out more about her here!) with recipes too! With so many of us stuck at home these days with time for lots of family dinners I thought I would round up some of our favorites from the archives. These are the meals our family loves the most and that are so easy to make... none of them are rocket science. Just simple combos that make meal planning a little easier!

(above) Sundried Tomato Turkey Burgers from Kelsey

Let's be honest, regular turkey burgers can be a little boring and bland, but these turkey burgers with sundried tomato and feta added in are super flavorful and delicious. I would suggest getting the sundried tomatoes that are packed in olive oil because this helps keep them from drying out. You can usually find these in the tomato sauce aisle. You can serve the burgers on a bed of spinach or mixed greens and top with a basil aioli (basil mixed with mayonnaise). I used the tube of basil that you can find in the produce department since it's not basil season. For a higher carb option serve with sweet potato fries (homemade or frozen). 

 To Make: 

Combine 1 pound of ground turkey in a bowl with about 1/4 cup of feta cheese and 1/4 cup of chopped sundried tomatoes. Sprinkle in other seasonings as desired (like salt, pepper, and garlic powder). Make the mixture into 4-6 patties and grill on both sides until they reach an internal temperature of 165 degrees F.

Egg Roll in a Bowl (above) from Kelsey

 This is such an easy and tasty low-carb and one-pan meal with the option to pair with rice if desired. This recipe also makes quite a bit and I can confirm that the leftovers freeze well. It's just like eating the inside of an eggroll without the wrapper. Simply do a quick google search for "egg roll bowl" and you will find many recipe options, but here is a general overview of how to make this: 

 Step 1: Thinly slice some green cabbage and dice an onion. If using whole carrots, julienne them (or take the easy way out and buy matchstick carrots). 

 Step 2: Brown the ground beef. 

 Step 3: Add the onions, carrots, and cabbage to the pan and cook down until tender. 

 Step 4: Stir in about 1/2 cup of beef broth and mix in some of the following flavors to taste: garlic, ground or fresh ginger, red pepper flakes, sesame oil, and soy sauce/tamari (or coconut aminos). Enjoy the egg roll bowl by itself or over rice with extra soy sauce for flavor if needed.

Clean out the Fridge" Frittata (above) from Kelsey
 Frittatas are versatile and easy and can be enjoyed at breakfast, lunch, or dinner. They also re-heat well and can be warmed up for meals and snacks throughout the week. The beautiful thing about frittatas is that you can literally throw whatever you have on hand in them. It's a great way to use up the leftover vegetables you have in the fridge. You can either omit the meat to make it vegetarian, cook up fresh meat like bacon or sausage, or use leftover meat from last night's dinner (like diced chicken).
 To Make:
 Bust out your cast-iron skillet and check out the frittata-making method from the Food Network's Kitchen here. Serve with a side-salad or fresh fruit for dinner or re-heat a piece for breakfast or a snack the next day!

Chicken Noodle Soup (above)

Every year I kick off the school year with a big batch of chicken noodle soup, but it's comfort food any time of year. It's one of my kids' favorite meals. It can be a little labor intensive so to make it easier I put the chicken and about 2 cups of broth in the crockpot in the morning on low and cook it all day. Then about an hour before I serve it I shred the chicken (leaving it in the crockpot), saute the carrots, onions and celery (about a cup of each) and add 6 more cups of broth, the sauteed veggies and about 2 cups of noodles to the crockpot (still on low). That comes together in about an hour and it's ready to serve with a garnish of parsley and plenty of oyster crackers. This is a great meal to keep on the counter warming all evening and everyone can eat as they are able. It's perfect for a night when everyone is running in opposite directions. Then I always freeze the leftovers for a cold and cloudy day in the future.

Pot Roast (above)

Pot roast has got to be one of my favorite meals year round. Its a little indulgent so we don't eat it often, but that makes it special too. I'm obsessed with the Cabernet Beef Pot Roast from Trader Joes mostly because all the seasoning is included, so its SO EASY. I fire up the crockpot on low in the morning and fill it with the meat, the potatoes, 1 cup of water and 1 cup of wine. Then dinner is ready to go at the end of the day. This recipe is so mouth watering and the entire thing gets gobbled up in minutes by the whole family. Then of course, there is almost a full bottle of wine left over... consider it your prize. ;)

Baked Gnocchi (above) 

If I make gnocchi in pretty much any form my kids will eat it. You could easily double this recipe by doing two packs of gnocchi because you will likely have extra sauce and meat. Prepare the gnocchi according to the directions while you brown the meat. Then carefully (the gnocchi can break) stir the finished gnocchi into the beef with sauce. Then I take two 8x8 pans (or 1 if you are only making once batch) and fill them with the gnocchi/meat/sauce mixture. Top with crumbles of goat cheese (or just shredded mozzarella) and bake at 400 for about 15 minutes. You can also pop them in the freezer or fridge to bake up later in the week if you are a meal-prepper type.

Mexican Rice Bowls (above)

This is a CROCK POT meal that does NOT disappoint! I put the chicken, one whole can of salsa and a half jar of the corn salsa in the slow cooker on low for 8 hours. Then right before serving, open the crock pot shred the chicken with two forks (it should pull apart really easily) and then mix it well with the salsa so the chicken can soak it up. Then I layered rice (with chopped cilantro), the chicken, cheese, avocado and lime wedges in a bowl and served. My whole family went nuts for this meal. It is so delicious!

Greek Salad with Chicken (above)
This is a perfect spring meal... I just pile on all the greek-ish toppings I can find... tomatoes, red onion, cucumber and feta are my favorites, and then throw the chicken on top (often cold - but you can heat it up too). My kids don't love the idea of chicken IN a salad, so I put their chicken on the side. I mean, who would ever eat meat that had touched a vegetable, right!?!? For salad dressing, a balsamic vinaigrette - either home made or store bought is my favorite.

healthy living: 4 easy low carb meals!

Many of us set goals in the New Year and often times they involve eating better, but how are you doing now that January has already passed us by? Being realistic and flexible with your nutrition plan as well as finding quick, easy, and healthy recipes to add to your family's meal rotation is one way to make sure you stay on track with a healthy lifestyle. Check out these easy lower-carb but delicious meals below if you are looking for some new food inspiration! 

(above)  Bell Pepper Pizzas 

 I was brainstorming ways to make a healthier version of one of my favorite foods (pizza) and almost used portabella mushrooms but decided to go with bell peppers instead as the "crust". I made these for the first time recently and can already say with certainty that they will be at least in my monthly meal planning rotation. Did you know that bell peppers actually have more vitamin C than oranges? With this recipe, you will literally eat an entire bell pepper in one sitting. Add on a side salad to up the nutrient density and satiety factor of the meal even more. The whole family will like this recipe and you could always use English Muffins for some of them instead of the bell peppers for the kids. 

 To Make: Cut the top off of the bell peppers and cut them in half. Remove the seeds and veins. You may need to trim some extra off of the side of the pepper to make them flat and easier to top. Top the pepper halves with pizza sauce, cheese (full-fat melts the best), and toppings of your choice (I used onion and nitrate free Pepperoni). Bake on 375 degrees for 10-15 minutes or until cheese starts to brown a bit with an option to broil for a couple minutes at the end to crisp them up. 

 (above) Taco Lettuce Wraps 

 This is another recipe that the whole family will enjoy and you can always have some taco shells or chips available to make "real" tacos for family members who aren't looking for a lower carb meal. When buying ground beef, I always suggest buying grass-fed beef as it is more nutrient dense than conventional beef. 

 To make: Cook ground beef (add in some onions and peppers for more nutrition if desired) and sprinkle in taco seasoning. Mash up an avocado with lime and salt for a quick guacamole. Wash the romaine leaves and use them as taco shells. Top the romaine with the seasoned ground beef, guacamole, salsa, and whatever other toppings you want! Sometimes I will crumble just 1-2 tortilla chips onto the lettuce wrap for a little crunch. 

(above) Sundried Tomato Turkey Burgers

Let's be honest, regular turkey burgers can be a little boring and bland, but these turkey burgers with sundried tomato and feta added in are super flavorful and delicious. I would suggest getting the sundried tomatoes that are packed in olive oil because this helps keep them from drying out. You can usually find these in the tomato sauce aisle. You can serve the burgers on a bed of spinach or mixed greens and top with a basil aioli (basil mixed with mayonnaise). I used the tube of basil that you can find in the produce department since it's not basil season. For a higher carb option serve with sweet potato fries (homemade or frozen). 

 To Make: Combine 1 pound of ground turkey in a bowl with about 1/4 cup of feta cheese and 1/4 cup of chopped sundried tomatoes. Sprinkle in other seasonings as desired (like salt, pepper, and garlic powder). Make the mixture into 4-6 patties and grill on both sides until they reach an internal temperature of 165 degrees F. 

(above) Cauliflower Egg Fried Rice 

 I'm all about frozen cauliflower rice because ricing your own cauliflower makes such a mess in the kitchen. This cauliflower "fried" rice couldn't be easier and you can season it however you want. You can leave the peas out and replace with broccoli or bell peppers if you are looking to keep the carbs super low. 

 To Make: Sauté the onion and carrots in oil of choice (I suggest olive or avocado oil + a little sesame oil). Mix in the frozen cauliflower and peas and cook down until they are warm. Add in some tamari or soy sauce and garlic powder for flavor. For the eggs, crack them into a bowl and whisk them up with a small amount of water. Move the cauliflower mix to the side of the pan to leave an open space for the eggs. Scramble the eggs up and mix into the cauliflower mix. Enjoy!

Kelsey Stricklen, MS RD CLT is a Registered Dietitian who specializes in women's health and food sensitivities. She runs a  virtual private nutrition practice out of Grand Rapids, Michigan. You can find here at Root Functional Medicine online or on Facebook. 

4 easy & healthy weeknight meals!

Making dinner every night is admittedly NOT my favorite thing. Although I will admit I go through phases... sometimes it's less enjoyable than others. When I am in a funk with dinner ideas or just really short on time I love coming back to the basics with easy meals that contain just a few ingredients, are definitely semi-homemade and that are healthy too.  I usually plan about 4 meals at the beginning of the week. I figure that gets us Monday to Thursday if I make one every night, or Monday to Friday if we end up doing leftovers or cereal one night, and Monday to Saturday if we add in a cereal night AND eat out one night. So usually 4 meals has us about covered for the week. We like to eat TWO of those nights low carb. So for today's recipe round up I've got two low carb meals and two macro balanced (macros are Fat, Carbs & Protein) meals.  Since we follow the Faster Way to Fat Loss program in our house - this works best for us! I used to not like the low carb lifestyle or low carb meals in general but I'm starting to really enjoy them.  Also note that while the FWTFL program calls for gluten-free and dairy-free, these recipes have a little gluten and dairy. We followed the GF and DF plan our first round and have slowed added little bits of it back in. In general we've found that a little bit of diary or gluten goes a long way for enjoying a meal!

These meals are definitely NOT rocket science or anything special at all... just a glimpse into how our family eats for one week. I am all about finding the fastest and easiest way to get a healthy meal on the table. So this is how we do it!

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above: LOW CARB Shrimp & "Grits"

This recipe or formula has been circling the internet and it's one my husband and I love (my kids are still a little iffy on it, to be honest).  I simply sauté the shrimp with a little Chile Lime seasoning and while that is going I get the Smashed Cauliflower (similar to mashed potatoes, or grits but it's cauliflower) going on the stovetop with a little butter and about an ounce of goat cheese.  Then I warm up the green beans in the micro for a few minutes and seriously this meal is on the table in about 15 minutes.  I serve the Smashed Cauliflower in a bowl with the shrimp and green beans on top and it's SO good!

above: LOW CARB Meat Balls and Gnocchi

For this recipe I depend again on cauliflower with the Cauliflower Gnocchi from Trader Joes.  I will admit that this has a little more carbs than the Cauliflower Rice or the Smashed Cauliflower - so watch the serving size on this one. For this recipe I roasted the tomatoes on the same pan I warmed up the pre-cooked meatballs.  Then I filled a bowl with the gnocchi, meat balls and roasted tomatoes. I topped it with sliced basil and a little goat cheese (a little goes a long way). This recipe had us licking the bowls!

above: Breakfast for Dinner

As a little winter treat I recently whipped up breakfast for dinner for the family. I love these Kodiak Cakes Power Cakes because they are a great source of protein and will actually fill you up.  And the best part is my kids can't tell the difference in taste between these and regular "pancake mix".  We prefer breakfast for dinner with waffles, but pancakes work too! Instead of sugary syrup I always like to warm up some frozen mixed berries in the microwave. It tastes SO delicious and is so much better for you than syrup. Then I whipped up some scrambled eggs and voila! Dinner!

above: Soup & Salad

One of my favorite combinations for lunch or dinner is soup and salad. To make sure I am getting all my macros in I always like to add a little protein. This is another super QUICK meal for when you've got to eat and run to kids sports or whatever evening activities. I always keep a few bags of salad in the fridge and some soup from Costco in the freezer.  You can bake up a big batch of chicken and have it for the week or freeze it as well but sometimes snagging a few precooked chicken breasts is too easy to resist.  This meal comes together in minutes and is so delicious and way cheaper than feeding the family at Panera.

4 healthy and delicious fall meals!

With the busy holiday season coming up, some quick and healthy meal ideas are a must! Enjoy some of the seasonal flavors from butternut squash, cranberries, and apples below! 

Quinoa Harvest Bowl 

This meal is a prime example of the fact that you don't need to follow a detailed recipe to get a tasty meal on the table. Learning simple cooking processes will help you out more in the long run than always trying to follow a detailed recipe to the T. I was strolling through Trader Joes when I spotted these pre-chopped bags of Brussel Sprouts and butternut squash spirals and realized they could create an easy and flavorful plant-based meal. A few fun facts about quinoa: 1) It's a seed, not a grain 2) It's naturally gluten free 3) It's higher in protein than most plant-foods (about 8 gram of protein/cup). 

To Make: Heat up the quinoa. Heat some avocado or olive oil in a hot skillet and add in the squash spirals and the Brussel Sprouts. Add some minced garlic if desired. Cook for 5-7 minutes, stirring frequently. Once the vegetables are tender to your liking, stir in 1-2 tablespoons of pure maple syrup (this adds some seasonal flavor and sweetness- omit if you want to limit sugar). Serve the vegetable mixture over quinoa and top it with pumpkin seeds, walnuts, and dried cranberries for extra flavor and crunch.

Copycat Panera Bread Fuji Apple Chicken Salad 

The Fuji Apple Chicken Salad from Panera Bread is pretty much the best salad ever. It can get expensive going there regularly, so I figured out a way to re-create it at home. By making it at home you both save money and have more control over the ingredients. At Panera, they also add tomato, but I left that out of the picture per my personal preferences, but tomatoes are super nutrient dense so go ahead and add those in if you like them! I used apple chips since that is what they use at Panera, but you could also use diced fuji apples. 

To make: Grill the chicken (or use shredded rotisserie). Combine the lettuce, red onion, gorgonzola (or feta) cheese, and apple chips in a salad bowl. Make your own balsamic vinaigrette to go on top or you can buy the actual Panera Bread Fuji Apple Chicken Salad dressing in the refrigerated salad dressing section of most major super markets. Top with some walnuts or pecans for crunch. Enjoy!

Butternut Squash Noodles with Salmon 

Fall is certainly the season of the butternut squash, but squash can be time intensive to prepare, so I'm glad I was able to find these veggie noodles already prepared at the supermarket. You can serve with whatever protein and sauce you choose. 

To make: If you want to make a brown-butter sage sauce, heat up about 1/2 of a stick of butter on the stove with about 1/4 cup of chopped fresh sage and a couple cloves of garlic. Add in the "noodles" and sauté for 5-7 minutes. Either grill salmon or chicken to serve on top of the noodles. A red sauce or pesto would also go well with the noodles if you don't like sage.

Pasta with Autumn Harvest Alfredo Sauce and Sautéed Kale 

I ran across this seasonal pasta sauce at Trader Joes and had to try it. I would suggest adding a bit more flavor to the sauce with parmesan, herbs, or a splash of tomato sauce. I served the pasta with kale that was sautéed in garlic and olive oil, but any vegetable would do. If avoiding gluten or if you want a higher protein pasta, opt for black bean, lentil, or chickpea pasta instead of regular. 

To Make: Boil water and make pasta. Strain and stir in the harvest alfredo sauce and whatever other herbs and flavorings desired. Heat a couple tablespoons of olive oil in another skillet and throw in some garlic and kale. Cook for about 5 minutes until it starts to wilt down. Serve the garlicy kale as the side to the pasta. Add on extra protein like chicken or salmon if desired.

Kelsey Stricklen, MS RD CLT is a Registered Dietitian who specializes in women's health and food sensitivities. She runs a primarily virtual private nutrition practice out of Grand Rapids, Michigan called Nutrition in the Mitten. You can check out her services and website here.  Or find her on Instagram here.

healthy living: 4 Easy Pumpkin Meals for Fall!

It's October, which obviously means pumpkin everything.  Pumpkin, when not in the form of a spiced latte from Starbucks, is an incredibly nutrient dense food.  I'm not saying there's anything wrong with enjoying a latte here and there, but the pumpkin flavor they use certainly doesn't have any of the vitamin A, antioxidants, and fiber that whole or canned pumpkin does.  If you are looking to mix things up a bit, check out the ideas below!

(above) Coconut Flour Pumpkin Bars - Gluten Free!

If you are someone who tries to avoid gluten and dairy, these bars are a great substitution for classic pumpkin pie because they use coconut flour and don't contain evaporated or condensed milk.  They taste great as is or topped with whipped cream, or yogurt (dairy or non-dairy).   The recipe I used only required one bowl, which is always a plus!

To Make:  I used this recipe by Detoxinista for inspiration: Coconut Flour Pumpkin Bars.  I used a little less syrup and an extra egg and they still turned out well.   

(above) Pumpkin Chili 

I've heard people rave about pumpkin chili in the past, but this was the first time I've tried it and it didn't disappoint.  Chili is the perfect comforting and nutrient dense food for the fall.  It also freezes well and can be used as leftovers various ways (such as topping a baked potato or stuffing into baked bell peppers the next day).  

To Make: If you have a normal chili recipe that you usually use, all you have to do is mix in a can of pumpkin puree (or half if you are nervous about it at first) into the chili!  You can use as little or as much spice as you would like (such as chili powder, cumin, or garlic powder).  I've seen recipes that add pumpkin spice a well, but I didn't do that.  I used the following steps: 1) Browned the ground beef with onion and bell peppers 2) Mixed in 1 large can of diced tomatoes + 2 boxes (or cans) or beans 3) Added about 1 tablespoon each of chili powder, cumin, and garlic powder 4) Stirred in 1 can of pumpkin puree.  Enjoy by itself or with cornbread or crackers added in! 

(above) Pumpkin Pancakes

Add some fall flavor to your favorite pancakes by using a bit of pumpkin puree and spices!  You can use your favorite packaged pancake mix (I like these Paleo ones by Birch Benders but you can use whatever) or make them from scratch.  

To Make: Mix up pancake batter as usual and then stir in a couple of heaping spoons of pumpkin puree.  Sprinkle in some cinnamon and pumpkin spice and cook as usual.  Option to top with chopped apples for more fall flavor!

(above) Sweet Potato Pumpkin Leek Soup

When I tried out this recipe it was my first-time cooking with an actual pumpkin, rather than canned.  Warning: If you don't have a very sharp knife, do not attempt to cut a "pie" pumpkin or butternut squash that isn't softened. This soup turned out really flavorful and is extremely nutrient dense and full of prebiotic fiber (which is good for gut health).  I found myself sipping on this soup out of a coffee mug on busy days just to get extra nutrition in, but it would pair well with a nice salad or sandwich as well.  This recipe is quite simple, but it does take about 20 minutes to prep the vegetables.  This soup does freeze well.  

To Make:  I basically followed this recipe from Allrecipes: Sweet Potato Pumpkin Leek Soup.  Please note that to bake or cook, you don't use the type of pumpkins that you carve, you use the small "pie" or "sugar" pumpkins from the produce section.  

Kelsey Stricklen, MS RD CLT is a Registered Dietitian who specializes in women's health and food sensitivities. She runs a primarily virtual private nutrition practice out of Grand Rapids, Michigan called Nutrition in the Mitten. You can check out her services and website here.  Or find her on Instagram here.

healthy living: 4 Easy Weeknight Meals!

It's a busy time of year with school back in session and practices and sporting events galore.  It's easy to make a last-minute decision to hit up a fast food restaurant for dinner when you are tired and hungry.  To help you ditch the drive-thru, here are 4 easy dinner ideas to keep your family happy and well-fed during this hectic time of year.  

Chicken Caesar Salad (above)

This meal requires zero preparation- simply run into the store and grab a salad kit, rotisserie chicken, and a hearty loaf of bread with butter (or olive oil) and you have a quick and easy meal!  Of course, you could just cook chicken breast on your own, but rotisserie chicken is a great option for the nights you just aren't up for cooking and washing pans. There are many varieties of chopped salad kits at the store to choose from if Caesar isn't your thing.  If you'd rather not have bread, have some fresh fruit on the side as a source of healthy carbohydrate. 

Chicken Meatballs with Rice and Vegetables (above)

Who says meatballs can only be paired with spaghetti?  Alfresco brand sells numerous flavors of pre-made chicken meatballs with a good quality ingredient list and they are very flavorful just by themselves.  I like to pair the meatballs with a fresh or frozen vegetable and rice.  Cook the rice in broth instead of water and add some fresh herbs (like parsley) in for a little extra flavor.  Simply heat up the meatballs in the microwave or on the stove before serving. This meal requires very little prep and takes between 15-35 minutes depending what type of rice you use.  If you are feeing motivated, of course you could make your own meatballs from scratch or just use frozen ones. 

Egg Roll in a Bowl (above)

This is such an easy and tasty low-carb and one-pan meal with the option to pair with rice if desired.  This recipe also makes quite a bit and I can confirm that the leftovers freeze well.   It's just like eating the inside of an eggroll without the wrapper. Simply do a quick google search for "egg roll bowl" and you will find many recipe options, but here is a general overview of how to make this: 

Step 1: Thinly slice some green cabbage and dice an onion.  If using whole carrots, julienne them (or take the easy way out and buy matchstick carrots).  Step 2: Brown the ground beef.  Step 3: Add the onions, carrots, and cabbage to the pan and cook down until tender.  Step 4: Stir in about 1/2 cup of beef broth and mix in some of the following flavors to taste: garlic, ground or fresh ginger, red pepper flakes, sesame oil, and soy sauce/tamari (or coconut aminos).  Enjoy the egg roll bowl by itself or over rice with extra soy sauce for flavor if needed.

Fresh Tortellini and Pesto (above)

This meal is SO easy and takes less than 10 minutes to completion.  Most supermarkets have many varieties of fresh pasta in the cooler section and tortellini is usually a winner with kids and adults alike.  Simply boil a pot of water and cook the tortellini for 4-5 minutes (it really just needs to heat through).  While that's cooking, throw some frozen broccoli or cauliflower into the microwave.  Drain the pasta and mix in pesto (or other sauce) and the vegetables and enjoy! If you have big appetites in your family, consider serving a side salad with this because the portions in the fresh pasta containers aren't huge.  

Kelsey Stricklen, MS RD CLT is a Registered Dietitian who specializes in women's health and food sensitivities. She runs a primarily virtual private nutrition practice out of Grand Rapids, Michigan called Nutrition in the Mitten. You can check out her services and blog here.  Or find her on Instagram here. To view more meal ideas check out the Healthy Living tab under features on the top of this blog or click here!

MORE healthy meal ideas for summer!

As summer winds down, most of us want to be outside enjoying the perfect weather rather than spending hours in the kitchen.  These 4 meal ideas will be on the table in 20 minutes or less and can utilize all of that delicious summer produce you picked up at the store, your garden, or farmer's market.  Three out of the four of these meals are actually plant-based (vegetarian) and the fourth could be made vegetarian with the omission of the meat, so these would be perfect options for an easy "Meatless Monday" meal.   

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#1  Veggie and Black Bean Quesadillas (above)

 Who doesn't love quesadillas?  This easy meat-free meal will be on the table in less than 20 minutes (including prep/chopping time).  You can use whatever type of vegetables and beans that you have on hand, but some of my favorites are colored bell peppers, onion, and black beans.  Use whole-wheat tortillas to get more fiber, or opt for regular white tortillas if that's more your thing.  For a gluten-free option, you could use corn tortillas (or another type of gluten-free wrap from the deli).  

To Make:  I use a large electric skillet to make these.  It's easier to flip them if you use only one tortilla per quesadilla (using the fold-over method).  Place the tortilla on the skillet and add cheese, rinsed beans, and vegetables to one side.  Fold the tortilla in half.  Flip once the bottom side gets golden brown and then continue cooking until the other side is golden brown and heated through.  Serve with a quick guacamole (simply mash up avocado and squeeze in lime juice and salt) or whatever taco sauce or salsa you have on hand.

#2 Veggie Burgers and Slaw on Pretzel Buns (above)

Veggie burgers by themselves can be a bit dull, but this combo using slaw, cheese, and pretzel buns is a favorite in my house.  We have been eating this meal at least once per week all summer.  My favorite brand of veggie burgers is Hilary's Eat Well because their ingredient list is very high quality and composed of only whole foods and spices compared to some other major store brands.  There are many varieties to choose from and most major grocery stores carry this brand in the vegetarian freezer section these days.  

To Make:  Cook frozen veggie patties on a hot skillet for 3-4 minutes per side (or until heated through).  Melt cheese on them, if desired, once cooked through.  You also could cook them on the grill outside.  While the burgers are cooking, mix a bag of store-bought coleslaw or broccoli slaw with some fresh slaw dressing (you can find this with the other refrigerated dressings in the produce section).   To serve, toast the pretzel buns briefly and add favorite condiments (my favorite is mustard with these).  Place veggie burger on the bun and top the burger with the slaw you made (this really ups the flavor of the burger and will get you hooked on these).  

#3  Flat Bread Caprese Pizzas (above)

Summertime is the perfect time to take advantage of fresh seasonal produce like tomatoes and basil!  Use the tomatoes and basil from your summer garden (or farmer's market/store if you don't have your own garden) to make these easy Caprese flat bread pizzas.

To Make:  Pre-heat oven to 425 degrees.  Spread tomato sauce on the flat bread and then top with chunks of fresh mozzarella, slices of tomato, and torn-off pieces of basil.  Bake for 10-12 minutes or until lightly browned and heated through.  

#4  "Clean out the Fridge" Frittata (above)

Frittatas are versatile and easy and can be enjoyed at breakfast, lunch, or dinner.  They also re-heat well and can be warmed up for meals and snacks throughout the week.  The beautiful thing about frittatas is that you can literally throw whatever you have on hand in them.  It's a great way to use up the leftover vegetables you have in the fridge.  You can either omit the meat to make it vegetarian, cook up fresh meat like bacon or sausage, or use leftover meat from last night's dinner (like diced chicken).  

To Make:  Bust out your cast-iron skillet and check out the frittata-making method from the Food Network's Kitchen here.  Serve with a side-salad or fresh fruit for dinner or re-heat a piece for breakfast or a snack the next day!  

Kelsey Stricklen, MS RD CLT is a Registered Dietitian who specializes in women's health and food sensitivities. She runs a primarily virtual private nutrition practice out of Grand Rapids, Michigan called Nutrition in the Mitten. You can check out her services and blog here.  Or find her on Instagram here.

healthy living: Fourth of July Cookout Meals!

Are you tired of serving the same thing at your Fourth of July cookout every year? Ditch the hot dogs and potato chips and try some of the nutrient-dense and festive food ideas below at your next cookout! If you are working to eat healthy this holiday season these are GREAT options for enjoying some delicious and festive food while still making good food choices. Whenever I am trying to make good food choices I always offer to bring a dish to pass at parties that I know I can eat when the queso is calling my name. Any of these are great options for bbq's, parties or picnics!

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(above) Appetizer: Red White & Blue "Caprese" Fruit Skewers 

Most of us have had the little toothpicks at parties with tomato, fresh mozzarella, and basil before, but you can do the same thing with fruit!  Fresh mozzarella goes really well with the flavors from the strawberry and blueberry, but you can always opt to use tomato for your red color and still leave blueberry on for the festive blue.  Purchase the little balls of mozzarella to make assembly easier. 

To Make: Wash the produce and slice the strawberries.  Assemble strawberry, fresh mozzarella, basil, and blueberry onto a toothpick.  Option to drizzle with balsamic vinaigrette.  Serve as a hand-held appetizer at your party.  

(above) Grilled Chicken with Pineapple, Corn, and Peppers 

Hot dogs are boring and can also leave you feeling less than stellar after a cookout, so why not offer some vibrant grilled fruits, veggies, and chicken instead? Most people don't even think to grill fruit, but pineapple tastes great on the grill.  

To Make: Chicken: Marinate chicken and grill as usual. Use a meat thermometer to make sure the chicken reaches an internal temperature of 165 degrees.  Corn on the Cob: Soak the entire corn husk in water for about 10 minutes and then grill while still in the husk (rotating frequently) for about 20 minutes or so (until corn is tender).  Pineapple: Cut into slices (or buy pre-sliced) and grill on each side for about 5 minutes (use upper rack if possible).   Peppers: Spray mini bell peppers with a little bit of oil or cooking spray and then cook on grill or grill pan until they begin to blacken a bit.  

(above) Burger Salad Bowls

Forget your standard and predictable grilled burgers and lay out ingredients for a burger salad bar instead!  Of course, you can still offer buns as an option for your more traditional guests, if desired.  Burger salad bowls are delicious and the possibilities for toppings and dressings are endless.  

To Make: Put out a buffet of things like romaine lettuce, onions, tomatoes, pickles, cucumbers, coleslaw (or broccoli slaw), cheese, and the grilled burgers.  Let guests assemble their own burger salads.  

Suggested Condiments:  Ketchup, mustard, relish, and Thousand Island Dressing.  When you use the combination of romaine, burger, cheese, red onion, pickles, and Thousand Island Dressing, your salad will taste just like a Big Mac (without all of the extra junk).  You can also just mix coleslaw into your salad bowl since it is moist enough to act as a dressing.

(above) Dessert: Angel Food Cake with Festive Berries and Whipped Cream 

This dessert couldn't be easier and won't require you to heat up your kitchen at all! It will remind guests of traditional strawberry shortcake, but with a lighter fare due to using Angel Food Cake instead of traditional biscuits.  

To Make: Buy a store-bought Angel Food Cake and put out a bowl of washed berries and whipped cream for toppings.  You could also mash the berries up and use them as more of a sauce to pour over the top, if desired.  There's always the option to replace the whipped cream for ice cream too (or use both).  

Kelsey Stricklen, MS RD CLT is a Registered Dietitian who specializes in women's health and food sensitivities. She runs a primarily virtual private nutrition practice out of Grand Rapids, Michigan called Nutrition in the Mitten. You can check out her services and blog here.  Or find her on Instagram here.