Quinoa Chicken Salad in a Mason Jar

Quinoa Chicken Salad In A Mason Jar

This salad may be a simple meal prep but it delivers a taste that is satisfying and full of flavor!!

Ingredients

  • 3 Tbsp. balsamic vinegar
  • 2 Tbsp. fresh lemon juice
  • 1/2 tsp. raw honey (or pure maple syrup)
  • 1 tsp. Dijon mustard
  • 1 Tbsp. + 1 tsp. olive oil, extra virgin
  • 2 cups cooked quinoa
  • 4 cups cucumbers, sliced
  • 4 cups cherry tomatoes, halved
  • 3 cups grilled chicken breast, boneless, skinless, sliced
  • 1/2 cup crumbled feta cheese

Instructions

  1. Add mustard; mix well.

  2. Slowly add oil while whisking; mix well. Evenly divide dressing between 4 one-quart Mason jars. Set aside.

  3. Evenly layer quinoa, cucumbers, tomatoes, chicken, and cheese on top of dressing in jars. 

  4. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving. 

  5. Variation (Add 1 green container per serving): Add 4 cups fresh baby spinach. 

 

Greek Zucchini Salad in a Mason Jar

Greek Zucchini Salad In A Mason Jar

Mason jar salads are an easy and great way to not only meal prep but eat on the go. This recipe pairs zoodles and a healthy fat-avocado! The taste is full of flavor and I know you will love it!.

Ingredients

  • ½ medium ripe avocado, cut into cubes
  • ¼ cup reduced-fat (2%) plain yogurt
  • 1 clove garlic, finely chopped
  • 1 shallot, finely chopped (or 2 Tbsp. red onion)
  • 2 Tbsp. fresh lemon juice
  • 2 Tbsp. chopped fresh parsley
  • ½ cup sliced celery
  • ½ cup thinly sliced red bell peppers
  • ½ cup thinly sliced red onion
  • ½ cup sliced cucumber
  • 6 cups shredded raw spinach
  • ½ cup halved cherry tomatoes
  • ¼ cup crumbled feta cheese
  • ¼ cup pitted Kalamata olives
  • 2 cups medium zucchini, spiralized (approx. 2 zucchini)

Instructions

  1. Place avocado, yogurt, garlic, shallot, lemon juice, and parsley in a blender; cover. Blend until smooth. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
  2. Evenly layer celery, bell peppers, onion, cucumber, spinach, tomatoes, cheese, olives, and zucchini on top of dressing in jars.
  3. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

Healthier Caesar Salad

Healthier Caesar Salad

Ingredients

  • 2 cloves garlic, grated, divided use
  • 3 Tbsp. fresh lemon juice
  • ¼ tsp. sea salt (or Himalayan salt)
  • 2 Tbsp. + 2 tsp. olive oil, divided use
  • 2 bunches raw kale, washed, dried (about 1 lb.)
  • 4 slices low-sodium sprouted whole-grain bread, cut into 1-inch cubes
  • ½ cup shaved Parmesan cheese
  •  

Instructions

  1. Preheat grill or broiler on high.

  2. To make dressing, combine half of garlic, lemon juice, and salt in a small bowl; whisk to blend.

  3. Slowly add 2 Tbsp. oil, whisking continuously until blended. Set aside. 

  4. Combine remaining 2 tsp. oil and remaining half of garlic in a small bowl; mix well. Set aside.

  5. Remove central rib and stem from each kale leaf. Brush leaves with half of oil and garlic mixture. Set aside. 

  6. Brush bread with the other half of oil and garlic mixture. Set aside.

  7. Grill kale for 30 seconds to 1 minute on each side, or until slightly brown and crispy. (Kale might need to be grilled in batches.) Cut (or tear) into bite-sized pieces. Set aside.

  8. Grill bread for 1 to 2 minutes on each side, or until brown and crispy. Cut into large cubes. 

  9. Combine kale and bread in a large serving bowl. Drizzle with dressing; toss gently to blend.

  10. Sprinkle with cheese. 

Sweet Potato Salad

Sweet Potato Salad

Sweet Potatoes are one of those staples that can be made in so many ways.  One of those ways is to add it to your salad.  Warm sweet potatoes give the salad a crunch along with the combo of green apples and pumpkin seeds.  This salad is a great fall dish you can add anytime of the day!  

Note:  Avoid over cooking your sweet potatoes by cooking them at 450 for about 30 to 35 minutes.  Its best to test them by piercing the sweet potato with a fork.  

Ingredients

  • 1 Tbsp. extra-virgin olive oil
  •  tsp. red wine vinegar
  • 1 tsp. fresh lemon juice
  • ½ tsp. raw honey (or pure maple syrup)
  • 1 dash Himalayan salt (or sea salt)
  • 1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)
  • 1 medium baked sweet potato, peeled and cut into ½-inch cubes
  • 1 medium green apple, diced
  • ½ medium red bell pepper, diced
  • 1 stalk green onion, finely sliced
  • 2 Tbsp. fresh cilantro, finely chopped
  • 4 cups fresh arugula
  • 2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)
  •  

Instructions

  1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend.  Set aside.

  2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.

  3. Drizzle dressing over sweet potato mixture; toss gently to blend.

  4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Grilled Chicken with Honey Apples 

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On nights where you want something with a sweet and savory taste but healthy, this is a great dish the whole family will enjoy.

This grilled chicken dish is topped with honey and sautéed apples.

 Prep Time 15 mins
 Cook Time 20 mins
 Total Time 35 mins
4 Servings

Ingredients

  • ¼ cup white wine (or low-sodium chicken broth)
  • 1 Tbsp. Dijon mustard
  • 2 tsp. raw honey
  • 1 dash sea salt
  • 1 Tbsp. + 1 tsp. olive oil, divided use
  • 4 (4 oz.) raw chicken breasts, boneless, skinless
  • 4 small apples, peeled, cored, thinly sliced
  • ½ medium onion, thinly sliced

Instructions

  1. Preheat grill or broiler.

  2. Combine wine, mustard, honey, and salt in a small bowl; whisk to blend. Set aside.

  3. Brush chicken breasts evenly with 1 tsp. olive oil.

  4. Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle and juices run clear. Set aside.

  5. While chicken is cooking, heat remaining 3 tsp. oil in medium nonstick skillet over medium heat.

  6. Add apples, onion, and wine mixture; cook, stirring frequently, for 8 to 10 minutes, or until apples are tender and liquid thickens slightly to sauce consistency.

  7. Serve apples over chicken.

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Spicy Butternut Squash Soup

Spicy Butternut Squash Soup

School is in session and the cooler weather is starting to roll in.  This is a great recipe to make in bulk for lunches or quick dinner options!

 

Ingredients

  • 2 tbsp olive oil
  • 3 medium onions, chopped
  • 4 garlic cloves, finely chopped
  • 1 medium butternut squash, peeled + seeded, cut into 1-inch pieces
  • 5½ cups low-sodium organic vegetable broth
  • 1 tsp crushed red pepper flakes
  • 3 fresh thyme sprigs, leaves removed and chopped, stem discarded (divided use)
  • 6 tsp reduced-fat (2%) plain yogurt 

 

Instructions

  1. Heat oil in a large saucepan over medium-high heat.
  2. Add onions; cook, stirring frequently, for 8-10 minutes or until the onion is translucent.
  3. Add garlic and cook, stirring frequently, for 1 minute.
  4. Add squash, broth, and red pepper flakes; bring to a boil. Reduce the heat and gently boil, covered, for 25-30 minutes or until squash is soft. Remove from heat.
  5. Place soup in a blender or food processor in 4 or more batches, as necessary; cover with lid and kitchen towel. Blend until smooth.
  6. Return soup to saucepan over medium heat. Add 1 tsp thyme and cook, stirring constantly, until soup is hot.
  7. Season with salt and pepper if desired.
  8. Ladle soup into 6 serving bowls. Garnish each with 1 tsp yogurt and sprinkle all bowls with remaining 2 tsp of thyme.

 

Makes 6 servings.

Portion Fix Containers: 3 Green, 1 tsp.

2B Mindset Plate It: A great FFC as part of lunch