This is one of our family favorites and it is easy to scale up or down in size and fill in with the vegetables we happen to have at home. Plus it is gluten and soy-free for those of us who react to those foods. I serve it with rice, cauliflower rice, quinoa, or millet. […]
I am a sheet pan superfan for weeknight meals. They are just so simple and the combinations are truly endless. This week I played around mixing meat, fruit, vegetables. The trick is cutting everything about the same size so that it all gets done at the same time. Recipe serves 4 and is easily scaled […]
I am a big fan of curry. It is full of vegetables and herbs that help to reduce inflammation, it is great leftover (sometimes even better than the first meal), and it can be made simply or more complex given the time you have. Check out my simple weeknight chicken curry recipe below. It is […]
What do iron deficiency and my “Lucky Iron Fish” have in common? Women are most at risk of low iron, but anyone who has a lot of blood loss or who does not eat enough foods with iron is at risk. So are people with inflammatory bowel disease, Celiac disease, and parasites (parasites thrive on […]
Carrot top pesto! Yup, this super simple “pesto” recipe is made from carrot tops and is dairy-free for those who are avoiding dairy. A special thank you to Laura Reoch, https://september-days.com/ for the picture! I love when friends join me in the kitchen. I love carrots and the freshest carrots come with the tops still […]
I believe in food first, but sometimes I recommend supplements to help bring my clients back into balance. Supplements can be helpful, confusing, expensive, and sometimes dangerous. Supplements are not regulated by the FDA for quality. To make sure you are getting high-quality supplements. Look for a third party quality certification like GMP or NSF. […]
One of the things that I love about summer is how easy it is to grill something on the barbecue for dinner. It is quick and easy to clean up. Here are a couple of quick tips for grilling chicken: Consider grilling a spatchcock chicken. Spatchcock is a technique for cutting a chicken where you open […]
Big Salad! Some nights are big salad nights. It is either unusually hot outside or we have a lot of leftovers and not a lot of time. This big salad includes lettuce, steamed beets, leftover roasted asparagus, green onions, pumpkin seeds, and feta cheese. Add on options are leftover rice, quinoa, steak, and chicken. Feel […]
Cooking up a big pot of vegetable soup is always a good thing. I love having a simple soup in the refrigerator to heat up for a snack or to complete a meal. I usually don’t use a recipe for vegetable soup, but this batch was particularly good so I wrote it down to make again […]
Olive Oil and Herb Baked Cod This is a super simple recipe that takes about as long as it takes to make a salad to cook and get on the table. Ingredients 1 cod filet per person (you can use any white fish that is an inch or thicker) 5 tablespoons of extra virgin olive […]
Talking Fish We have all had fish that tastes fishy. Serve fishy fish to your kids or spouse just once and they won’t eat it again for years. And yes I know that from personal experience with one of my kids who just started eating fish, sushi excepted, for the first time in 20 years, […]
This simple stovetop chicken is flavorful, moist and forgiving. You can play with the spices and herbs so that it can be a weekly staple, but not taste the same week after week. I first learned to make this from a friend years ago using oregano as the only herb. Sometimes I use fresh rosemary […]
I have been experimenting with more sheet pan meals. This one is chicken legs with sliced tangerines, asparagus, and paprika. I love the combination of the bright citrus with smokey paprika. You can try this recipe with a variety of different proteins (chicken, fish, garbanzo beans, and any vegetables). I like to make extra so […]
My clients often ask me about breakfast. What should they have? What can they make that is healthy and quick? Do they need to eat breakfast if they are not hungry in the morning? Many of us associate breakfast with something sweet like fruit, muffins, pancakes, cereal, or sweetened yogurt. The decision to eat breakfast […]
Breakfast is often the most confusing meal of the day. My clients need help figuring out what to eat for breakfast. Take a peek into my breakfast bowl. This super simple chia pudding with colorful berries, nuts, and seeds is rich in fats, fiber, and phytonutrients and helps me start the day focused and fueled. […]
I had a busy week and when I was thinking about what I had time to cook this week, sheet pan meals popped to the top of the list because they are quick, simple, and satisfying. This is trout that looks and tastes a lot like salmon and a combination of vegetables I had on […]
I like to start the week out with a big pot of soup that is simple and plain so that I can have a warm bowl to add to lunch, dinner, or for a snack. I like keeping it plain so I can spice it up with a curry or fresh herbs. A pot of […]
As a child, our family dinners were spent focused on two topics – sports and politics. The political discussions were always heated and while the disagreements around sports were just as strong, they were not nearly as charged with emotion. I found this an interesting phenomenon and useful to remember throughout my life. Those dinners […]
En papillote sounds fancy, but it translates from French into food cooked and served in a paper wrapper. I love cooking fish and vegetables together in a parchment paper packet. Everything comes out moist. The fish does not smell and clean-up couldn’t be easier. You can make one packet for the whole table or individual […]
Making change is hard and uncomfortable. It seems unfairly easy to make a change that can negatively impact your health and so restrictive to make the changes that support wellness. I have been an occasional TV watcher for a long time. When my kids were younger, TV was a battleground so we created a family […]
Ingredients 1 lb of skirt or flank steak 1 head of romaine lettuce 1 package of rice noodles (you can use seaweed noodles here as well if you are cooking a grain free meal) 1 head cilantro chopped 1 package green onions chopped A variety of additional sliced or chopped vegetables to round out the […]
Ingredients 1 Small cabbage quartered 2 Delicata squash sliced in half rounds, seeds removed 1 Fennel bulb sliced 3 Spring onions sliced in rounds 1 Beet sliced in rounds 1/2 -1lb Steelhead Trout (or salmon, cod, or any other fish) Olive oil Salt and pepper for seasoning Pesto (I use a store-bought, dairy-free basil pesto […]
Ingredients 1 Tablespoon extra virgin olive oil 1 yellow onion coarsely chopped 3 cups coarsely chopped parsnip (about 1 pound) 3 cups coarsely chopped carrots (about 1 pound) 6 cups water, stock (vegetable or chicken) or a mixture 4 kaffir lime leaves or zest of 2 limes Salt and pepper to taste Chopped cilantro or sprouts for garnish Directions Heat […]
Roasting a whole chicken is a great way to ensure that all the meat is juicy and it can make meal planning for multiple meals super easy. I always have leftovers that make for another quick meal. Heat up the leftover meat with some salsa and you have the quick beginnings of tacos. Add the […]
@barbarasobelnutrition2023
