Stephanie Kay Nutrition

Real Food for Real Life

Three Bean Salad

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This three bean salad is the perfect make-ahead dish for any BBQ or weekly meal prep idea. Ready in under 10 minutes it is quick and easy to prepare without forgoing any flavor. This salad is a great summer meal for those days when it’s just too hot to cook and is filled with plant-based protein to keep you fueled for your day.

Three bean salad in a white bowl.

My mom used to make three bean salad all the time when I was a kid, it was a staple dish in our fridge during the summer months that we could just grab for a quick lunch when we needed it. To me, those are the perfect type of summer meals, the ones where you can arrange your own combination of cold goodies based on whatever you have on hand.

There are certainly many different ways to make a three bean salad, so this just happens to be mine. I like this combination because there is no cooking required and you can load it up with as many veggies as you like, and if you are feeling a little extra, a sprinkle of feta cheese goes well on top!

Ingredients for Mediterranean three bean salad; garbanzo beans (chickpeas), black beans, kidney beans, cucumber, tomatoes, red onion, yellow bell pepper, and parsley.

Why You’ll Love This Three Bean Salad Recipe

  • Easy – This salad is super easy to make.
  • Tasty – It’s full of fresh and vibrant flavors.
  • Make Ahead – It stores well in the fridge making it great for meal prep.
  • High in Fiber – Filled with all the beans and lots of vegetables, this salad is fiber packed.
  • Lots of Protein – The combination of beans in the salad provides a decent amount of vegetarian protein to the dish.
Garbanzo beans (chickpeas), black beans, and black beans in a white bowl.

Three Bean Salad Ingredients

The most common ingredients in three bean salad are kidney beans, green beans or wax beans, and garbanzo beans (chickpeas). For this version, I opted to add kidney beans and add some extra veggies, as well as a little Mediterranean flavor. Here’s what you’ll need:

  • Garbanzo Beans – A can of garbanzo beans, also known as chickpeas.
  • Black Beans – A can of black beans.
  • Kidney Beans – A can of red kidney beans, you could also use white kidney beans, also known as cannellini beans, if you like.
  • Tomatoes – To give it some Mediterranean flare.
  • Cucumber – To add some veggies and texture.
  • Red Onion – For some color and crunch.
  • Bell Pepper – The recipe calls for a yellow bell pepper but you could use red or orange as well.
  • Fresh Parsley – To add some freshness and greens. You could also add other fresh herbs such as basil, chives, or dill.
  • Dressing – A combination of olive oil, red wine vinegar, garlic, Dijon mustard, honey, salt, and pepper.

Although the recipe doesn’t call for it, a bit of crumbled feta cheese on top would pair very nicely.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, this recipe is gluten-free.

To Make it Dairy-Free: No adaptations are needed this salad is dairy-free.

Chickpeas, kidney beans, black beans, cucumber, red onion, bell pepper, tomatoes, and parsley in a bowl.

How to Make Three Bean Salad

  1. Drain the beans. Add the chickpeas, black beans, and kidney beans to a colander to remove excess liquid, and then rinse them well.
  2. Chop the vegetables. While the beans are draining, chop your tomatoes, cucumber, red onion, and bell pepper into bite-size pieces.
  3. Make the dressing. In a small bowl or jar, combine the olive oil, red wine vinegar, honey, minced garlic, mustard, salt, and pepper and whisk or shake until well combined.
  4. Mix your salad. Add the beans and vegetables to a large mixing bowl, top with dressing and chopped parsley, and toss until well combined.
  5. Season to taste. Taste the salad and adjust the salt and pepper seasoning to taste.
  6. Serve and enjoy!

The detailed instructions are in the recipe card below.

The Best Three Bean Salad Dressing

While a classic three bean salad recipe will call for a mixture of vinegar, oil, and sugar, I think the salad needs a little more flavor. The best dressing for three bean salad is a homemade dressing of olive oil, red wine vinegar, honey, minced garlic, Dijon mustard, salt, and black pepper.

The best dressing for three bean salad.

Red’s Nutrition Tip

This three bean salad works equally well as a main course or a side dish. You can enjoy it on its own or on a bed of leafy greens for a light meal, or pair it with grilled meat or burgers for a more filling meal.

What to Serve with Three Bean Salad

Here are some my favorite things to serve with three bean salad:

Close up of healthy three bean salad with vegetables in a white bowl.

FAQs

Is three bean salad healthy?

Yes, three bean salad is very healthy. Beans are a good source of complex carbohydrates, fiber, and protein, as well as many other vitamins and minerals. When topped with a homemade dressing filled with healthy fats, three bean salad is a very healthy and well-balanced dish.

Is three bean salad high in carbs?

Beans as primarily a source of carbohydrates, therefore, three bean salad is high in carbohydrates. One serving of this three bean salad contains 51 grams of carbohydrates, 17 grams of fiber, 17 grams of protein, and 18 grams of fat.

Is it healthy to eat bean salad every day?

Yes, there is a good body of scientific research showing that regular consumption of beans provides a variety of health benefits. The consumption of beans has been linked to decreased risk of heart disease, diabetes, cancer, and obesity (1).

Storage

Three bean salad can be stored in an airtight container in the fridge for up to 5 days.

More Healthy Bean Salad Recipes:

 

 

Blackened Shrimp

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Made with homemade Cajun-style blackened seasoning and ready in under 15 minutes, this blackened shrimp recipe is perfect for a quick weeknight dinner! Plus, it stores well in the fridge so it works well as meal prep for easy lunches.

Blackened shrimp in a cast iron pan with fresh cilantro on top and lime wedges on the side.

What is Blackened Shrimp?

Blackening, or “blackened”, is a cooking method associated with Cajun cuisine that is done by darkening a food with a spice mixture in a hot pan or cast-iron skillet. The specific spice blend used to blacken a food may vary from one recipe to the next, but it typically includes paprika, garlic powder, onion powder, dried oregano, cayenne pepper, and salt. Some blackened seasoning also includes brown sugar; however, this is optional.

Although commonly used on fish and poultry, like these blackened fish tacos and blackened salmon, any form of animal protein can be blackened with the spice mixture.

Small white bowl with spices for blackening seasoning; smoked paprika, onion, garlic, oregano, cayenne pepper, and salt.

How to Make Blackening Seasoning

Once you’ve got the basics of the blackened seasoning down, you can easily mix and match the spice mixture to create the exact flavor combination that you enjoy. My version of blackened shrimp calls for paprika, garlic powder, onion powder, cayenne pepper, oregano, and salt, but a pinch of chili powder and brown sugar would mix in very nicely too.

Why You’ll Love this Blackened Shrimp Recipe

  • Quick – Ready in less than 15 minutes, this recipe is super quick to make.
  • Easy – Just toss your shrimp in some spices and cook – that’s it!
  • Versatile – From tacos to salads to bowls, there are so many ways to enjoy blackened shrimp.
  • Bold Flavors – The blackening seasoning ensures these Cajun shrimp pack a flavor punch.
  • Protein Packed – A great source of protein to add to any meal.
White bowl filled with fresh shrimp.

Blackened Shrimp Ingredients

You’ll need the following ingredients to make this easy blackened shrimp recipe:

  • Shrimp – You can use small, medium, or jumbo shrimp, as well as fresh or frozen shrimp for this recipe. Just be sure to thaw the frozen shrimp before cooking them.
  • Blackening Seasoning – A mixture of spices to create a homemade blackening seasoning; paprika, garlic, onion, dried oregano, cayenne pepper, and salt.
  • Olive Oil – A bit of oil to cook the shrimp and add some healthy fats.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, this recipe is gluten-free.

To Make it Dairy-Free: No adaptations are needed, this recipe is dairy-free.

White bowl filled with shrimp marinated in blackening seasoning.

How to Make Blackened Shrimp

Once you’ve created your spice mixture, blackening shrimp (or any seafood for that matter) is easy. Here’s how to make blackened shrimp:

  1. Combine your spices in a small jar or bowl,
  2. Add the shrimp to a bowl and sprinkle with the spices,
  3. Toss to coat the shrimp in the seasoning,
  4. Heat a skillet to medium-high heat and add the shrimp,
  5. Cook for 2-3 minutes per side until darkened and crispy,
  6. That’s it!

You can find the detailed instructions in the recipe card below.

Close up of cooked blackened shrimp in a cast iron pan on a spoon.

Red’s Nutrition Tip

This blackened shrimp are a great source of protein. To create a more balanced meal, I suggest serving them with a source of complex carbohydrates, such as rice, some fiber, in the form of vegetables, and additional healthy fats, such as oil, dressing, or avocado.

Serving Suggestions

Not only is blackened shrimp easy to make but it’s incredibly versatile. The cooked shrimp can be eaten on its own, with a dip, layered into tacos, wrapped in burritos, served in lettuce wraps, made into rice bowls, topped onto pasta, or topped onto your favorite salad for a quick, easy, and absolutely delicious meal.

Bowl with rice, black beans, bell peppers, avocado and blackened shrimp with cilantro and lime wedges.

Storage + Reheating

To Refrigerate: Allow the blackened shrimp to cool completely and then store it in an airtight container in the fridge for 3 to 4 days.

To Freeze: Once cooled, place the cooked shrimp in an airtight container or freezer-safe bag and freeze for up to 3 months.

To Reheat: For the best results, once thawed, reheat the shrimp in a pan with a bit of oil on the stovetop on low-medium heat for 1-2 minutes or until warm. They can also be reheated in the microwave for 30 seconds to 1 minute.

More Shrimp Recipes:

 

Egg White Bites

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You can skip the Starbucks line with these homemade baked egg white bites! This copycat recipe is quick and easy to prepare, perfect for meal prep and makes a great high-protein, grab-and-go breakfast you can enjoy on busy mornings.

Copycat Starbucks egg white bites with roasted red pepper and spinach in a brown cardboard container on with a cup of coffee.

If you’re a fan of the Starbucks Egg White & Roasted Red Pepper Egg Bites you’re going to LOVE this copycat egg white bites recipe. After a lot of research and testing, I’ve figured out how to make those smooth, creamy, and slightly jiggly egg bites in the comfort of your own home.

Roasted red pepper egg white bites stacked on a plate.

The combination of egg whites and cottage cheese is the key to that oh-so-additive, interesting, yet enjoyable texture of the Starbucks version, but by making them at home you can save money and time in the morning, and create a version with even more protein.

Ingredients for egg white bites: liquid egg whites, cottage cheese, shredded Monterey jack cheese, feta cheese, green onion, spinach, roasted red peppers, cornstarch, salt, and pepper.

Egg White Bites Ingredients

To ensure this homemade egg white bites recipe is as close to the Starbucks egg white bites as possible, I’ve used very similar ingredients to their version. Here’s what you’ll need:

  • Liquid Egg Whites – The most important ingredient in egg white bites.
  • Cottage Cheese – To boost the protein content and create a creamy texture.
  • Monterey Jack Cheese – To add some healthy fats and more protein. Other shredded cheese, such as cheddar or mozzarella, would also work.
  • Feta Cheese – To add a salty bite.
  • Roasted Red Peppers – Jarred roasted red bell peppers work best, but you can use raw red bell pepper if needed.
  • Fresh Spinach – To add some leafy greens.
  • Green Onions – To add some flavor.
  • Hot Sauce – For a bit of spice, feel free to omit it if you like.
  • Butter – To add some healthy fats and create a smooth texture.
  • Cornstarch – To bind the proteins and absorb excess liquid. It also helps to re-create the jiggly texture of the Starbucks egg white bites.
  • Salt and Pepper – To season.
Liquid egg whites, cottage cheese, Monterey jack cheese, feta cheese, and cornstarch in a food processor.
Blended egg white bite mixture in a food processor.

How to Make Egg White Bites

The Starbucks egg white bites are made via the sous vide method; however, you can easily re-create them in your own home with a blender, muffin pan, and baking sheet. Here’s what you’ll do:

  1. Blend the egg whites and cheese. Add the egg whites, cottage cheese, shredded Monterey jack cheese, feta, butter, cornstarch, and hot sauce to a blender and purée until smooth.
  2. Add the veggies. Add the chopped roasted red bell pepper, spinach, and green onions, along with a pinch of salt and pepper, to each cup of a muffin pan.
  3. Pour into a muffin pan. Evenly divide the egg mixture across the muffin pan, filling the cups 2/3 of the way up.
  4. Place the muffin pan on a baking sheet. Place the muffin pan on top of a baking sheet in the oven and fill the baking sheet with boiling water.
  5. Bake. Bake at 350°F for 20-22 minutes.
  6. Cool and enjoy! Once baked, remove the egg white bites from the oven and allow to cool slightly before serving.

The full recipe can be found in the recipe card below.

Egg white mixture in a muffin tin.

Red’s Nutrition Tip

This egg white bites recipe is a great source of protein, complete with 19 grams per serving. Pairing them with a source of complex carbohydrates, such as toast or a bagel, and some fiber, such as fruit, can help to create a balanced meal.

Recipe Variations

Want to try other mix-ins? Once you’ve created the base egg white mixture, you can add any mix-ins you like. Suggestions include cooked bacon, sausage, or ham, sautéed mushrooms or broccoli, or seasonings such as garlic powder and dried herbs.

Prefer to include the egg yolks? Swap the egg whites for 8 whole eggs.

Homemade egg white and roasted red pepper egg bites on a plate.

FAQs

Are egg white bites healthy?

Yes, egg white bites are healthy. They are a good source of protein, healthy fats, and micronutrients and are a good addition to a balanced and healthy breakfast.

Can you eat egg bites every day?

Absolutely. Homemade egg white bites are made with real food and are ok to eat every day.

Are egg bites a good source of protein?

Yes, egg bites are a good source of protein, fats, vitamins, and minerals. One egg bite contains roughly 9 grams of protein.

Are egg bites good for weight loss?

Egg bites are high in protein and low in calories and are good for weight loss. When consumed as part of a healthy and balanced diet in a calorie deficit, egg bites can support a goal of weight loss.

Egg white bite cut in half on a plate.

Storage + Reheating

To Refrigerate: Allow the egg white bites to cool completely and then store them in an airtight container in the fridge for up to 3 to 4 days.

To Freeze: Once cooled, wrap each egg white bite in plastic wrap, place them all in an airtight container, and store them in the fridge for 2 to 3 months.

To Reheat: Egg white bites can be reheated in the microwave for 30 seconds to 1 minute. Frozen egg bites must be thawed before reheating.

More Whole Egg Bite Recipes:

Beef Shawarma Wrap

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If you’re a fan of shawarma, you’re going to love this homemade beef shawarma recipe! With some pantry staple ingredients, you can re-create this popular street food in the comfort of your own home for a flavor-packed meal that is sure to please a crowd.

Homemade beef shawarma warp with lettuce, tomatoes, pickle, red onion, and garlic tahini sauce on a plate.

What is shawarma?

Shawarma is a popular Middle Eastern dish that is made from marinated meat, such as lamb, beef, and chicken. Traditionally, meat is marinated in a mixture of spices and cooked on a slow-turning vertical spit or rotisserie. Once cooked, the meat is thinly shaved off the spit and served in a stuffed pit with tahini sauce and an assortment of vegetables or served on a platter with sides of fries, pickles, and salads such as tabouleh or fattoush.

Why You’ll Love This Beef Shawarma Recipe

  • Easy – Not only is this recipe easy to make but it’s quick to prepare.
  • Full of Flavor – The combination of shawarma spices creates a mouthful of flavor in every bite.
  • Good for Meal Prep – It keeps really well in the fridge so you can make it ahead of time.
  • High-Protein – It’s a high-protein meal that will keep you full.
  • Healthy – Made solely of real food ingredients, this beef shawarma recipe is delicious and nutritious.
Ingredients for beef shawarma; flank steak, olive oil, lemon juice, garlic, and shawarma spices.

Beef Shawarma Ingredients

You’ll need the following ingredients to make homemade beef shawarma:

  • Beef: The recipe calls for flank steak, but flap steak and skirt steak would also work well.
  • Shawarma Spice Mix: A mixture of spices to make to season the beef; cumin, coriander, cardamom, cinnamon, paprika, turmeric, allspice or cloves, black pepper, and salt.
  • Garlic: To flavor the beef.
  • Olive Oil: To create the marinade and cook the beef.
  • Lemon: To marinade and tenderize the beef.
  • Vinegar: To further tenderize the beef and balance the flavors.

To serve the beef shawarma as wraps, you’ll also need pitas and some toppings, I’ve noted some suggestions below.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, the beef shawarma is gluten-free. Just be sure to serve it with a gluten-free pita.

To Make it Dairy-Free: No adaptations are needed, this recipe is dairy-free.

Thinly sliced flank steak in a white bowl with olive oil, lemon juice, minced garlic, and shawarma spice mix on top.
Marinated slices of flank steak for shawarma.

How to Make Shawarma Seasoning

While you can find shawarma spice mixture in many major grocery stores, it’s also very easy to make at home with some dried spices. Plus, you can make a double or triple batch and leave it in an airtight jar in the pantry to use later. Here’s how to make homemade shawarma seasoning:

  • 1/2 teaspoon cumin
  • 1/2 teaspoon coriander
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon cardamom
  • 1/4 teaspoon allspice or cloves
  • 1/4 teaspoon black pepper
  • 3/4 teaspoon salt
Cooked beef shawarma in a cast iron skillet.

How to Make Beef Shawarma at Home

  1. Slice the beef. Place the flank steak on a cutting board and slice it into very thin strips.
  2. Marinate the beef. Add the sliced steak to a bowl with olive oil, lemon juice, vinegar, garlic, and the shawarma spice mixture and toss until well-coated.
  3. Cook the beef. Once the beef has marinated, cook the beef strips in a large skillet or pan until cooked through, slightly crispy, and lightly browned.
  4. Serve as desired. Serve the beef shawarma on warm pita bread with garlic tahini sauce and toppings of your choice.

See the detailed instructions in the recipe card below.

Garlic tahini sauce in a white bowl with a spoon.

Red’s Nutrition Tip

I’ve designed this recipe to be served in a pita as a wrap, however, the beef would work very well as a topping to a big green salad with the garlic tahini sauce as a dressing. You could also make this recipe with chicken if you like, however, it’s important to understand that beef and chicken are much more similar nutritionally than you may think.

Toppings for Shawarma Wraps

Once your beef shawarma is cooked, you can serve the beef strips on pitas to make shawarma wraps. Suggested toppings include:

  • Lettuce
  • Tomato
  • Cucumber
  • Red onion
  • Pickled turnips
  • Pickles
  • Tahini sauce
  • Hummus
  • Plain yogurt
  • Parsley

In addition to the toppings, you can also serve the wraps with a side of baked French fries or roasted potato wedges.

Plate with a pita layered with beef shawarma, shredded lettuce, slices of tomato, pickled red onion, pickle slices, and a drizzle of tahini sauce on top.

FAQs

Is meat shawarma healthy?

Yes, meat shawarma made with beef, chicken, or lamb, is a great source of protein and micronutrients that can help to make a balanced meal and contribute to a healthy diet.

What’s the difference between gyro and shawarma?

The primary difference between gyro and shawarma is that Gryos are Greek, and shawarma is Middle Eastern. While both gyros and shawarma can be made with beef, lamb, or chicken, and made in a vertical rotisserie and served on pita bread, the seasoning, and toppings are different. Greek chicken gyro is typically seasoned with lemon juice, or red wine vinegar, oregano, and garlic, while shawarma includes a variety of warming spices such as cumin, cardamom, and cinnamon. Moreover, a gyro is commonly topped with tzatziki and fresh vegetables, while shawarma is typically served with tahini sauce and a combination of fresh and pickled vegetables Although similar, gyros and shawarma are not the same thing.

What kind of beef is used in shawarma?

Flank steak and skirt steak are most commonly used for beef shawarma. Other cuts of steak can be used; however, the tougher more flavorful cuts tend to work best in shawarma.

Close of up a beef shawarma pita with tahini sauce.

Storage + Reheating

To Refrigerate: Allow the beef to cool completely and then store it in an airtight container for 3-4 days.

To Freeze: Once cooled, the beef can be stored in an airtight container in the fridge for 2-3 months.

To Reheat: Once thawed, the beef can be reheated on the stove in a pan on medium heat for 3-5 minutes – this will help to create the best texture. It can also be reheated in the oven at 350°F for 5-10 minutes or in the microwave for 2-3 minutes.

More Shawarma Recipes:

Strawberry Banana Bread

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Moist, fluffy, and full of berry flavor, this strawberry banana bread is the perfect snack. This easy and healthy recipe is something the whole family is sure to love.

Strawberry banana bread loaf with a three slices cut on a baking rack with a glass of milk and bowl of strawberries.

Whether you’re baking for toddlers, kids, or adults, banana bread always seems to be requested. It works well as an on-the-go breakfast, snack, or even a healthy dessert, and adding fresh strawberries to classic banana bread is a great way to make it a little extra special.

Whether it’s the middle of the strawberry season or you’re using frozen berries in the middle of winter, this strawberry banana bread recipe is a delicious and nutritious way to enjoy sweet and juicy strawberries.

Ingredients for strawberry banana bread; flour, sugar, baking soda, salt, bananas, eggs, vanilla extract, butter, and fresh strawberries.

Ingredients for Banana Bread with Strawberries

  • Ripe Bananas: The most important banana bread ingredient, the riper the better.
  • Strawberries: Because you can’t make strawberry banana bread without strawberries! You can use frozen or fresh strawberries.
  • All-Purpose Flour: The recipe calls for all-purpose flour, as it works best, but you can use whole wheat flour or gluten-free flour if you’d like.
  • Eggs: To bind the bread and add some protein.
  • Unsalted Butter: To ensure the banana bread is moist.
  • Greek Yogurt: To further enhance the moisture. You can also use plain yogurt or swap it for sour cream if needed.
  • Sugar: Just a little to sweeten the loaf, you can use white sugar, brown sugar, or coconut sugar.
  • Vanilla Extract: To enhance the sweetness and add some flavor.
  • Leavening Agents: Baking powder and salt to ensure the banana bread is light and fluffy.

Dietary Adaptions

To Make it Gluten-Free: Swap the all-purpose flour for 1-to-1 gluten-free flour.

To Make it Dairy-Free: Swap the butter for olive oil or coconut oil and the yogurt for coconut yogurt.

To Make it Egg-Free: Replace the eggs with 2 flax eggs.

Banana bread batter in a glass bowl with a spatula.
Banana bread batter with chopped fresh strawberries in a glass bowl with a spatula.

How to Make Strawberry Banana Bread

  1. Mix dry ingredients. Begin by mixing the flour, baking soda, and salt in a medium bowl.
  2. Mix wet ingredients. In a large bowl, whisk together the melted butter and sugar, and then stir in the mashed banana, egg, yogurt, and vanilla extract.
  3. Mix batter. Add the dry ingredients to the wet ingredient and gently mix until well combined.
  4. Fold in strawberries. Add the strawberries to the batter and fold until well incorporated.
  5. Bake. Transfer the batter to a baking pan and bake in the oven until golden brown.
  6. Cool. Once baked, allow the banana bread to cool completely in the baking pan.
  7. Slice and enjoy!

You can find the detailed instructions in the recipe card below.

Banana strawberry bread in a loaf baking pan.

Red’s Nutrition Tip

This strawberry banana bread makes a great snack or dessert and can even be enjoyed for breakfast. If you’d like to enjoy it for breakfast, you can make it a more balanced meal by serving it with a side of protein such as hard-boiled eggs or a small bowl of Greek yogurt or cottage cheese.

Optional Add-Ins for Banana Strawberry Bread

Want to add more flavor to your strawberry banana bread? Try one of the add-ins:

  • Cinnamon
  • Chopped walnuts
  • Chopped almonds
  • Chocolate chips
  • Peanut butter
Close up banana bread with strawberries on a baking rack.

FAQs

Should I use fresh or frozen strawberries?

You can use fresh or frozen strawberries in strawberry banana bread. If using frozen strawberries, do not thaw them, dice them while frozen and add them to the batter frozen.

Can I add other fruits?

Yes, you can swap the strawberries for different berries, such as raspberries, blackberries, or blueberries, or replace the strawberries with fresh cherries or peaches.

Can I make it without yogurt?

You can replace the yogurt in this recipe with sour cream if needed.

A slice of strawberry banana bread on a white plate with a bite on a fork.

Storage + Reheating

To Store: Once cooled, the bread can be stored in an airtight container at room temperature for up to 2 days or in the refrigerator for up to 1 week.

To Freeze: Wrap the whole loaf or individual slices in plastic wrap and aluminum foil and then place it in a freezer bag or container for up to 3 months.

To Reheat: If you’d like to eat your strawberry banana bread warm, it can be reheated in the microwave for 30 seconds to 1 minute.

More Banana Bread Recipes:

Mediterranean Chickpea Salad

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Made with pantry staples and fresh veggies, this easy Mediterranean chickpea salad is full of color and flavor. It’s quick to make and works well as a main course, side dish, or meal prep idea.

Mediterranean Chickpea Salad in a white bowl with a side of feta cheese and parsley.

I’m a big fan of chickpea salad, especially in the summer months, as they are hearty, filling, and easy to prepare. In less than 10 minutes you can create a bright and colorful salad that can be enjoyed for lunch, dinner, or a weekend BBQ, with leftovers that store well in the fridge for days to come.

While you can certainly soak and cook raw chickpeas for chickpea salad, using canned chickpeas, also known as garbanzo beans, is a great way to cut down on time without forgoing nutrition or flavor. Canned chickpeas are one of those pantry-staple healthy processed foods that I always have on hand, which makes whipping together this Mediterranean chickpea salad with feta cheese an absolute breeze.

Ingredients for chickpea salad; chickpeas, olives, feta cheese, yellow bell pepper, red onion

Mediterranean Chickpea Salad Ingredients

  • Chickpeas: Using canned chickpeas keeps this recipe quick, easy, and simple, and filling the salad with plant-based protein and fiber. Be sure to rinse and drain them thoroughly before adding them to the salad.
  • Cherry Tomatoes: You can also use grape tomatoes or diced whole tomatoes.
  • Cucumber: Peeled or unpeeled is fine.
  • Red Onion: For a bit of color and crunch.
  • Bell Pepper: You can use yellow, orange, or red bell pepper or a mixture of colors.
  • Kalamata Olives: To add some Mediterranean flare, feel free to omit them if you’re not a fan.
  • Fresh Parsley: To add some greens and freshness. Additional fresh herbs, such as fresh mint, fresh dill, or fresh basil, would also work well.
  • Feta Cheese: To add some saltiness, creaminess, and a bit more protein.
  • Olive Oil: To dress the salad. Extra virgin olive oil will provide the best flavor, but any form of olive oil will work.
  • Lemon Juice: Be sure to use fresh lemon juice. If you don’t have any, red wine vinegar will also work.
  • Salt and Pepper: To season the salad.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, this recipe is gluten-free.

To Make it Dairy-Free: Omit the feta cheese.

Lemon dressing in a mason jar.

How to Make Mediterranean Chickpea Salad

Here’s how you’ll make this delish Mediterranean chickpea salad:

  1. Prepare the chickpeas. Drain, rinse, and dry the canned chickpeas.
  2. Prepare the vegetables. Chop the tomatoes, cucumber, red onion, bell pepper, parsley, and olives.
  3. Make the dressing. Mix and whisk the olive oil, lemon juice, salt, and pepper together.
  4. Combine the salad ingredients. In a large bowl, combine the chickpeas, vegetables, olives, parsley, and crumbled feta cheese.
  5. Cover with dressing. Cover the salad with dressing and toss to combine.
  6. Season to taste. Taste the salad and adjust the salt and pepper as desired.

The detailed instructions can be found in the recipe card below.

Unmixed chickpea salad ingredients in a white bowl with a side of lemon dressing and feta cheese.

Variations

Switch up the vegetables. You can easily swap the vegetables in this salad for whatever you have on hand. Want different veggies? Try carrots, celery, or zucchini. Want more greens? Add chopped spinach or arugula. Want more flavor or texture? Add sundried tomatoes, roasted red peppers, or avocado.

Switch up the dressing. This recipe calls for a simple mixture of olive oil and lemon juice, but you can amp up the flavors by adding some minced garlic and dried oregano, or use a pre-made Greek dressing instead.

Add more protein. You can add additional protein to this salad by including some chopped grilled chicken or canned tuna.

Make it ahead. If you want to prepare this salad ahead of time for a party or gathering, prepare the dressing, chickpeas, and vegetables, store them in separate airtight containers for up to 3 days, and dress the salad when you are ready to serve. It can also be prepared entirely as a meal prep idea and stored in the fridge, completely dressed, for up to 4 days.

Red’s Nutrition Tip

This chickpea salad is a great meal prep idea. Whip it up on the weekend and enjoy it with grilled chicken, fish, meat, or tofu for a hearty and high-protein lunch.

What to Serve with Mediterranean Chickpea Salad

This chickpea salad is a well-balanced dish complete with protein, complex carbohydrates, fiber, and healthy fats, and can be enjoyed as a main course or as a side dish. It would pair particularly well with:

Mediterranean chickpea salad in a white bowl.

FAQs

Why is chickpea salad good for you?

Chickpeas are a good source of complex carbohydrates, fiber, and protein. Including chickpeas in a salad, along with vegetables and a healthy dressing, creates a nutrient-dense and fiber-rich meal that can be enjoyed as a main course or a side dish.

How long does chickpea salad last?

Chickpea salad can be stored in an airtight container in the fridge for up to 4 days.

Can you eat chickpeas straight from the can to a salad?

Canned chickpeas should be drained and rinsed before adding them to a salad. This helps to remove the excess liquid, salt, and starch to ensure your salad has the best flavor and texture.

Storage

The dressed salad can be stored in an airtight container in the fridge for up to 4 days. Season with additional salt and black pepper to taste before serving.

More Healthy Salad Recipes:

18 Pre-Workout Snack Ideas

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What you eat before your workout can help to ensure you are well-fueled, improve your performance, and help you reach your goals. Exactly how much and what to eat before a workout will vary depending on the time of day, how much energy you need, and the style, intensity, and duration of your workout. Here is everything you need to know about pre-workout nutrition and some of the best pre-workout snacks.

Plate of banana slices with peanut butter.

What to Eat Before a Workout

What you eat before a workout can help to optimize performance during your workout and recovery once it’s complete. Properly fueling yourself before a workout will help to ensure that you have sustained energy, boost your performance, ensure adequate hydration, preserve muscle mass, and enhance your recovery. Each macronutrient plays a different role in pre-workout nutrition.

Should you eat carbs before a workout?

Carbohydrates, or carbs, are the body’s primary source of fuel and are broken down into glucose, which is used as energy by the body. Glucose is stored in muscle tissue and the liver as glycogen and during exercise, especially short and/or high-intensity exercise, the glucose stored in our muscles is used as our primary source of energy. Consuming carbohydrates pre-workout will help to maximize your glycogen stores and the underconsumption of carbs pre-workout can lead to early fatigue, decreased endurance, decreased power, and decreased mental focus (1).

Should you eat protein before a workout?

The benefits of protein pre and post workout are well-researched and documented in peer-reviewed studies by the International Society of Sports Nutrition. Protein is made up of amino acids and adequate consumption of amino acids, in conjunction with consistent strength training, has been shown to increase muscle protein synthesis, improve muscle recovery and improve performance (2)(3). Although the importance of protein intake and consuming a high-protein snack is heightened post-workout, consuming protein pre-workout has also been shown to have benefits; most notably it has been shown to increase muscle growth, improve recovery and reduce markers of muscle damage (4).

Should you eat fat before a workout?

Although glycogen from carbohydrates is predominately used for energy during shorter and higher-intensity workouts, consuming fats pre-workout can help to improve satiety and may act as a source of fuel for longer and lower-intensity workouts. The closer you eat to your workout the less dietary fat is of importance as it has not been shown to directly improve or diminish performance and, in some cases, too much fat can lead to digestive discomfort.

When to Eat a Pre-Workout Snack

The exact ratio of macronutrients and volume of food required will vary based on several factors including goals, workout type, duration, and frequency, as well as personal digestion. In fact, in some cases, individuals may not need an additional pre-workout snack to complete their workout. Here are some general pre-workout nutrition guidelines to help you determine when and what to eat pre-workout.

Infographic on pre-workout snack timing.

3 to 4 Hours Before a Workout: The further you are from your workout the more important it is to consume a balanced meal complete with a source of carbohydrate, protein, and fat. Eating 3 to 4 hours prior to your workout leaves you plenty of time to digest your meal so that you feel full and comfortable during your workout and helps to increase liver and muscle glycogen levels to enhance performance. At this time, it is best to focus on complex carbohydrates, such as whole grains, potatoes, beans, and lentils, as they take longer to digest and will help to supply sustained energy during your workout. Examples include oatmeal with milk and peanut butter, whole wheat toast with eggs and avocado, and rice with chicken and pesto.

1 to 2 Hours Before a Workout: If your workout falls in between meals, you are not overly hungry, or you are looking for a lighter pre-workout meal, 1 to 2 hours before your workout is a great time to eat. At this time, it is important that you focus on consuming a source of carbohydrates and protein, while fats are of less importance. Examples include whole-grain bread with almond butter, granola with Greek yogurt, or whole-grain crackers with hummus.

30 Minutes to 1 Hour Before a Workout: The closer you are to your workout, the more important it is to consume easy-to-digest carbs and limit the consumption of fiber as it takes longer to digest and can cause discomfort during workouts. Whole food sources of simple carbohydrates or high-glycemic carbohydrates such as fruit, dried fruit, and honey are optimal sources of fuel pre-workout. Although protein is beneficial, given the short time frame, it is of lesser importance and can instead be consumed in a pre-workout meal 3 to 4 hours before your workout and/or in a post-workout meal. Moreover, the closer you get to your workout the more you should consider liquid sources of carbohydrates as they are quickly and easily digested and easy to throw in your gym bag. Examples include a banana, dried fruit, or fruit smoothie.

In general, the closer you get to your workout the more emphasis you want to put on carbohydrates, the less on protein, and even lesser on fats in your pre-workout snack. It is also best to avoid foods that are not easily digested or slow to digest to help limit digestive discomfort or fatigue during your workout.

Infographic with pre-workout snack example. 3-4-Hours Before a Workout: potatoes with salmon and asparagus, rice with tofu and broccoli, toast with eggs and avocado, oatmeal with milk and blueberries. 1-2 Hours Before a Workout: Pita with hummus, bagel with cream cheese, granola with yogurt, apple with peanut butter. 0-1 Hours Before a Workout: Granola bar, fruit smoothie, banana, dried fruit, honey, pre-workout supplement.

Best Pre-Workout Snack Ideas

Here is a list of the best pre-workout snacks to fuel your fitness and optimize your performance, ranked in order of meal timing from 3 or more hours before your workout to less than 30 minutes before your workout.

  1. Oatmeal with Greek yogurt, honey, and berries
  2. Toast with scrambled eggs, cheese, and spinach
  3. Wrap with turkey, hummus, tomatoes, and lettuce
  4. Noodles with tofu, bell peppers, and sesame oil
  5. Rice with salmon, broccoli, and pesto
  6. Potatoes with chicken, asparagus, and butter
  7. Granola and yogurt
  8. Toast and peanut butter
  9. Pita and hummus
  10. Bagel and cream cheese
  11. Crackers and cottage cheese
  12. Apple and almond butter
  13. Granola bar
  14. Smoothie
  15. Banana
  16. Dried fruit
  17. Honey
  18. Pre-workout supplement

For optimal results, it is best to review your current meal timing and workout timing before consuming additional (and potentially unnecessary) calories simply because you’ve heard a pre-workout snack can be beneficial. You may already be consuming exactly what you need. If you’re uncertain, it’s best to work with a registered dietitian or a certified nutritionist to determine the best approach for your goals.

How much should you eat before a workout?

Exactly how much to eat before a workout depends on the individual, their goals, the type of workout, and how much time before their workout. As a general guideline, you should consume a large meal with protein, complex carbohydrates, and healthy fats 3-4 hours before an activity, and top up glycogen stores 30-60 minutes before a workout with a small pre-workout snack of simple carbohydrates.

Do you have to eat before a workout?

Not everyone needs a pre-workout snack. If you are working out first thing in the morning or long after a meal you may need to consume a small pre-workout snack to ensure that you are adequately fueled, however, if you are working out shortly after consuming a full meal, in many cases, there is no need for an additional pre-workout snack. Although athletes will have special and specific needs, if you are a general exerciser who is looking to support your overall health you likely don’t need targeted and strategic exercise nutrition strategies, you simply want to ensure that you consume some carbohydrates and a little protein to fuel your activity.

What about early morning pre-workout snacks?

If you are someone who workouts or goes to the gym first thing in the morning, there is no need to wake up 3 to 4 hours before your workout to consume a complete meal! What and how much to eat before a morning workout depends on your individual health, your goals, and the type of workout you are doing. Pre-workout fueling needs vary greatly for a long run, strength training workout, yoga class, and a basic sweat session. Consuming a source of easy-to-digest carbs, such as a granola bar, banana, apple sauce, a handful of raisins, or a pre-workout shake can help to ensure you’re properly fueled for your workout and not training on an empty stomach. Not to mention, a little sip of caffeine can help to boost energy and has been shown to enhance performance (5).

What are the best pre-workout snacks for weight loss?

The best pre-workout snacks for weight loss are the same as the best pre-workout snacks for general health and optimal performance. To lose weight, you must create a calorie deficit. Meaning, you must expend more calories than you are consuming via food and beverage to ensure that your body is using stored energy (i.e. body fat). Therefore, to support a weight loss goal, you can consume any pre-workout snack as long as the calories from that snack fit within your daily calorie intake to create a calorie deficit.

The Bottom Line

What you eat before a workout can have a big impact on your performance and progress. The exact balance of nutrients and amount of food required will vary based on the time of day, and the type, intensity, and duration of your workout. In general, a good pre-workout snack includes a combination of carbohydrates and protein, and the closer you get to your workout the more you should focus on simple carbohydrates that are easily digested.

Peanut Butter Protein Bars

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Made with only 6 ingredients, these no-bake homemade peanut butter protein bars are the perfect high-protein snack! Whip them up today and you can enjoy a sweet high protein treat all week long.

Homemade peanut butter protein bars with a dark chocolate drizzle on parchment paper.

While there are many protein bars on the market, not all protein bars are particularly nutritious or high in protein. Ironically, while many protein bars claim to be “high in protein”, they often have just as much, if not more, sugar than protein, which is exactly why making a homemade protein bar recipe is such a great option.

Not only can you control the exact amount of protein, calories, and overall macronutrients they contain, but making homemade protein bars is much cheaper. Serving per serving, these chocolate peanut butter protein bars are higher in protein and lower in cost than store-bought protein bars while being quick and easy to make!

Slide peanut butter protein bars with melted dark chocolate and peanuts

Reasons to Make Your Own Protein Bars

  • Quick and Easy. These no-bake protein bars are made in one bowl and ready in less than 30 minutes.
  • Cheaper. Serving per serving, homemade protein bars are less expensive than pre-made protein bars.
  • Better Quality. By making them yourself you can better control for ingredients used.
  • Less Sugar. You can control the amount of sugar in the recipe, or completely omit the sweetener if you’d prefer to make them sugar-free.
  • No Fillers. Homemade protein bars do not contain any preservatives, additives, or unnecessary added ingredients.
Ingredients for protein bars: creamy natural peanut butter, vanilla protein powder, oat flour, honey, and dark chocolate chips.

Ingredients for Homemade Peanut Butter Protein Bars

You’ll need the following ingredients to make these peanut butter protein bars:

  • Peanut Butter: All-natural creamy peanut butter works best, I do not recommend using conventional peanut butter as the bars will be too crumbly.
  • Protein Powder: Be sure to use an unflavored or vanilla-flavored protein powder. I used whey protein powder; however, you can use a plant-based protein powder if needed. If you’re unsure of what type to use, learn how to choose the best protein powder for your goals.
  • Oat Flour: To help form the dough, bind the bites, and improve the texture.
  • Honey: To sweeten the bars and ensure they stick together. If you don’t like honey, you can use maple syrup or another liquid sweetener such as agave or brown rice syrup.
  • Sea Salt: To season the bars and balance the flavors.
  • Chocolate: Some dark chocolate chip or chopped dark chocolate to create a chocolate drizzle for the top of the bars. While I didn’t include any, you can also fold some mini chocolate chips into the protein bars if you want them extra chocolaty.

These peanut butter protein bars have a texture similar to Quest Bars or Perfect Bars and taste like peanut butter cookie dough.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free protein powder and certified gluten-free oats.

To Make them Dairy-Free: Use egg white protein powder or plant-based protein powder.

To Make them Peanut-Free: Swap the peanut butter for almond butter or cashew butter.

To Make them Vegan: Use a plant-based protein powder and swap the honey for maple syrup.

Protein bar ingredients in a white mixing bowl
Mixed batter for homemade peanut butter protein bars in a white bowl

How to Make Homemade Protein Bars

Making protein bars at home is super easy, here’s how you’ll make these peanut butter protein bars:

  1. Mix the ingredients. Begin by mixing the peanut butter, protein powder, oat flour, honey, and salt together in a large bowl until a sticky mixture forms.
  2. Fill a baking pan. Once combined, transfer the mixture into a baking pan lined with parchment paper, pressing it down firmly until even and smooth.
  3. Chill. Transfer the baking pan to the fridge to allow the bars to chill and solidify.
  4. Slice into bars. Once chilled, slice the mixture into bars.
  5. Drizzle with chocolate. Drizzle the top of the bars with melted chocolate and return to the fridge until solidified.
  6. Eat and enjoy!

You can find the detailed instructions in the recipe card below.

Homemade protein bars pressed into a baking pan.

Red’s Nutrition Tip

Consuming a high-protein snack post-workout or in between meals, can help to increase levels of satiety, reduce cravings, support muscle building and recovery, and ensure you’re reaching your optimal protein intake. Exactly how much protein you need per day is dependent upon the individual and their goals, but consuming high-protein snacks is a great way to support your overall protein intake.

Optional Add-Ins

This peanut butter protein bar recipe was designed for simplicity, but you can add anything you want! Some optional add-ins include:

  • Mini chocolate chips
  • Chopped peanuts
  • Chopped almonds
  • Shredded coconut
  • Seeds, such as pumpkin seeds, sunflower seeds, chia seeds, or flax seeds
  • Dried fruit, such as raisins, dried cranberries, or chopped dates
  • Vanilla extract
Protein bars on a baking rack with chocolate drizzled on top.

What Kind of Protein Powder to Use?

For the best results, I recommend an unflavored or vanilla whey protein powder, however, peanut butter protein powder and chocolate protein powder will also work. While you can use a plant-based protein powder, they tend to have a slightly grittier texture and don’t mix as smoothly with the peanut butter. With that said, if you are using a plant-based protein powder, it is best to opt for a blend that includes all amino acids, as opposed to a brown rice protein powder, pea protein powder, or hemp protein powder.

Regardless of which type of protein powder you choose, these homemade protein bars are a creative way to use protein powder that doesn’t involve water, shakes, or smoothies.

FAQs

Is it cheaper to buy or make protein bars?

Homemade protein bars are much less expensive than store-bought protein bars. Protein bars can range from $2 to $5 in stores while making them at home costs less than $1 per bar.

Is a protein bar healthy for you?

Protein bars are convenient and healthy high-protein snacks. The healthfulness of a protein bar greatly depends on its ingredients. By making homemade protein bars you can better control the ingredients and quality of the bar.

How much protein does the average protein bar contain?

Protein bars range from 5 to 20 grams of protein per bar. A good-quality protein bar should contain a minimum of 10 grams of protein per bar.

Storage

To Store: Place the sliced bars in an airtight container and store them in the refrigerator for up to 5 days. These bars should not be stored at room temperature for long periods of time.

To Freeze: Transfer the bars to an airtight container and store them in the freezer for up to 3 months. Be sure to thaw the bars before eating.

More Chocolate Peanut Butter Recipes:

Curried Chicken Salad

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Made with a rich and creamy curry dressing, this curried chicken salad is the perfect balance of salty, savory, and sweet, and makes a wonderful high-protein meal. Not to mention, it keeps well in the fridge so it makes a great meal prep idea too!

Curried chicken salad on a lettuce wrap with a side of bread.

What is curried chicken salad?

Curried chicken salad, also known as curry chicken salad, is a style of chicken salad made with curry powder that has roots in British royalty. The dish is traditionally known as coronation chicken salad as it was created by Cordon Blue chefs for Queen Elizabeth II’s coronation luncheon in 1953 (1).

The original dish served on the menu was called Poulet Reine Elizabeth and was made of poached chicken in a curry cream sauce with wine, mayonnaise, whipped cream, and apricot purée. Modern versions of this salad are much simple and commonly include curry powder, mayonnaise, and raisins in place of apricot purée.

Regardless of the exact method of preparation and ingredients in the original version, this quick and easy coronation-inspired curried chicken salad is the perfect recipe for a simple yet flavorful lunch.

Curried chicken salad ingredients in a bowl ready to be mixed; chopped chicken, almonds, green onion, cilantro, raisins, and curry dressing made with mayonnaise, yogurt, and lime juice.

Curry Chicken Salad Ingredients

You’ll need the following ingredients to make curried chicken salad:

  • Chicken: Cooked and shredded or cubed chicken. You can use leftover chicken, rotisserie chicken, or bake some chicken breasts for this salad.
  • Curry Powder: To create the signature curry dressing, use any blend of curry powder that you like, mild or spicy is fine.
  • Mayonnaise: To make the creamy dressing, you can use homemade or store-bought mayo.
  • Yogurt: To add a bit of tang to the dressing, Greek yogurt works best, just be sure to use plain.
  • Lime Juice: A bit of acid to balance the dressing, you can use lemon juice if needed.
  • Celery: To add a bit of crunch.
  • Green Onion: For a bit of flavor and more crunch.
  • Raisins: To add a bit of sweetness. This recipe calls for raisins or sultanas, but you can use grapes if you prefer.
  • Cilantro: For flavor and color.
  • Salt and Pepper: To season the salad.
  • Nuts: While optional, you can add some chopped almonds or cashews.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, this recipe is gluten-free.

To Make it Dairy-Free: Swap the yogurt for more mayonnaise.

Mixed curry chicken salad in a white bowl.

How to Make Curry Chicken Salad

  1. Make the curry dressing. Add the mayonnaise, yogurt, curry powder, lime juice, salt, and pepper to a bowl and whisk until well combined.
  2. Chop the chicken. Shred or dice the cooked chicken into bite-sized pieces.
  3. Make the salad. Add the chicken, celery, green onion, raisins, cilantro, and nuts to a bowl.
  4. Mix in the dressing. Cover the chicken mixture with the curry dressing, stirring until everything is well combined and the chicken is well coated with the dressing.
  5. Serve as desired! Once mixed, the chicken salad can be served immediately on its own, with bread, salad, or sides of your choice.

The detailed instructions for the recipe can be found in the recipe card below.

Red’s Nutrition Tip

While mayonnaise has a reputation for being unhealthy, in reality, mayonnaise is merely a combination of oil, egg yolks, mustard, and lemon juice, all of which are healthy whole foods. Although some store-bought mayonnaise brands contain additional ingredients, it’s easy to find high-quality mayo in grocery stores, not to mention, you can easily make homemade mayonnaise in a matter of minutes!

A spoonful of curry chicken salad on lettuce with bread.

What to Serve with Curry Chicken Salad

Curried chicken salad can be enjoyed on its own as a high-protein meal or served with a source of complex carbohydrates and/or fiber as a more well-balanced meal. Suggestions include:

  • Bread – Turn curry chicken salad into a hearty sandwich with your favorite bread, I suggest using sourdough or sprouted grain bread.
  • Wrap – Fill a wrap with chicken salad and lettuce for a quick and easy lunch.
  • Lettuce Wrap – Wrap curry chicken salad in lettuce for a lower carb and calorie option.
  • Crackers – Serve curry chicken salad as a high-protein dip with crackers.
  • Green Salad – Top a green salad with a generous portion of curry chicken salad for a filling high-fiber meal.

If you like curry, you can also try my curried couscous and chickpea salad.

Close up of chicken salad with curry on a bed of lettuce.

FAQs

Can you freeze curry chicken salad?

While you can freeze curried chicken salad, freezing mayonnaise can alter the texture of the salad and, therefore, it is not recommended.

Can I add Greek yogurt to curried chicken salad?

Yes! Adding Greek yogurt to curried chicken salad along with mayonnaise or in place of mayonnaise is a great way to add a boost of protein and reduce the fat and calorie content of the salad.

How many calories does curried chicken salad have?

The calorie content of curried chicken salad depends on the recipe or the exact quantity and combination of ingredients. One serving of this curried chicken salad recipe contains 335 calories, 27 grams of protein, 19 grams of fat, and 16 grams of carbohydrates.

Storage

The salad can be stored in an airtight container in the fridge for 3-5 days.

More Chicken Salad Recipes:

Berry Baked Oatmeal

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No better way to make breakfast than to make one that lasts for days, and this mixed berry baked oatmeal does exactly that. Made with fresh or frozen berries, this mixed berry baked oatmeal is a great make-ahead breakfast for busy mornings.

Slice of berry baked oatmeal on a white plate with yogurt, maple syrup, and chopped almonds on top.

If you like oatmeal but don’t have time to stand over a hot stove on busy weekday mornings, this mixed berry baked oatmeal recipe is perfect for you! One slice of baked oatmeal is the equivalent of one bowl of oatmeal, it’s just baked, making it a healthy and filling breakfast to ensure you’re fueled and full for the day ahead.

To ensure this berry baked oatmeal recipe is delicious and nutritious, I opted to sweeten it with natural sugars from a combination of berries, maple syrup, and a little cinnamon. For this reason, it’s not overly sweet, however, you can add a little extra flavor and sweetness once it is baked by serving it with milk or yogurt, a sprinkle of cinnamon, and/or an extra drizzle of maple syrup help to make it a sweet and delicious morning meal.

Ingredients for berry baked oatmeal: rolled oats, baking powder, cinnamon, salt, milk, egg, butter, vanilla extract, maple syrup, and frozen berries.

Ingredients for Berry Oatmeal Bake

Here’s what you’ll need to make this healthy baked oatmeal:

  • Oats: Use old-fashioned rolled oats for the best texture.
  • Cinnamon: For a dash of fragrance and sweetness.
  • Baking Powder: To ensure the baked oatmeal is light and fluffy.
  • Salt: To balance the flavors.
  • Milk: You can use whole milk, 2% milk, skim milk, or non-dairy milk of your choice.
  • Butter: To add moisture.
  • Maple Syrup: To sweeten the oats, honey or brown sugar also work well.
  • Vanilla Extract: To add flavor and enhance the sweetness.
  • Egg: To help bind the oats.
  • Berries: You can use any combination of fresh or frozen berries you like.
Melted butter, maple syrup, vanilla, milk, and egg in a white bow.
Whisked wet ingredients for baked oatmeal.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, this recipe is gluten-free. Just be sure to use certified gluten-free oats.

To Make it Dairy-Free: Use non-dairy milk such as almond milk or coconut milk and swap the butter for coconut oil.

To Make it Egg-Free: Swap the egg for a flax egg.

Rolled oats, cinnamon, baking powder, and salt in a white bowl.
Batter for baked oatmeal in a white bowl.

How to Make Berry Baked Oatmeal

Baked oatmeal is very simple to make, here’s what you’ll do:

  1. Combine the dry ingredients. Begin by mixing the rolled oats, cinnamon, baking soda, and salt in a large bowl.
  2. Add the wet ingredients. In a separate mixing bowl, combine the melted butter, maple syrup, egg, vanilla extract, and milk and whisk until well combined.
  3. Mix the batter. Add the wet ingredients to the dry ingredients and fold gently to combine.
  4. Add to a baking dish. Transfer the batter to a greased baking dish.
  5. Add the berries. Sprinkle the berries on top of the oat mixture.
  6. Bake. Add the baking dish to the oven to bake until golden brown.
  7. Cool and enjoy! Once cooked, allow the baked oatmeal to cool slightly and then serve with toppings of your choice.

You can find the detailed instructions in the recipe card below.

Wet baked oatmeal batter in a baking dish.
Berry baked baked oatmeal in a white baking dish ready for the oven.

Best Toppings for Baked Oatmeal

This berry baked oatmeal is delicious on its own, but you can customize it to your liking with a wide variety of toppings. Here are some suggested toppings for baked oatmeal:

  • Yogurt
  • Greek Yogurt
  • Skyr
  • Milk
  • Cream
  • Whipped cream
  • Berries
  • Banana
  • Maple Syrup
  • Honey
  • Peanut butter
  • Almond butter
  • Chopped nuts, such as pecans, walnuts, or almonds

I like to serve my baked oatmeal with a big dollop of Greek yogurt for a boost of protein and an extra drizzle of maple syrup for a little more sweetness, but feel free to serve it with any toppings you like!

Red’s Nutrition Tip

This berry baked oatmeal recipe is very healthy, however, it’s not particularly high in protein. In order to ensure you are reaching your optimal daily protein intake, I recommend serving it with an additional source of protein such as Greek yogurt or skyr, or a side of cottage cheese or hard-boiled eggs.

Cooked berry baked oatmeal in a baking dish.

What to Serve with Baked Oatmeal

Baked oatmeal is a hearty, healthy, and filling dish that can be enjoyed on its own, however, if you’d like to serve it as a part of a larger breakfast or brunch spread, baked oatmeal can be served with:

Overhead photo of baked oatmeal.

FAQs

Is baked oats actually healthy?

Yes, baked oats are a healthy breakfast choice. Baked oats are made of oats, which are whole grains rich in fiber, vitamins, and minerals. When paired with fruit and a source of protein, baked oats can be a healthy and balanced meal.

Is baked oatmeal high in carbs?

Baked oatmeal is high in carbs given the primary ingredient is rolled oats, which is a source of carbohydrates. However, oats are a source of complex carbohydrates and are high in fiber, which helps to balance blood sugar, aid in digestion, and increase levels of satiety.

Why are my baked oats mushy?

The most common reason for baked oats being mushy is undercooking. Fully cooked oatmeal should be brown on top and around the edges. To ensure your baked oats are not soggy or mushy, check for doneness by inserting a knife into the center of the baked oatmeal to see if has set. If the knife comes out clean, they’re done, if the knife comes out wet, it needs more time in the oven.

Can I eat baked oats as a snack?

Absolutely. Baked oatmeal is a healthy snack on its own or paired with a source of protein and fruit for a healthy sweet snack.

Close up of baked berry oatmeal with yogurt, maple syrup, almonds, and fresh berries.

Storage + Reheating

To Store: Allow the baked oatmeal to cool completely and then cover with aluminum foil or plastic wrap or transfer it to an airtight container and store in the fridge for up to 5 days.

To Freeze: Once cooled, baked oatmeal can be frozen for up to 3 months. To freeze whole, cover the baking dish with plastic wrap and/or aluminum foil and then place the entire baking dish in a freezer-safe bag. To freeze leftovers or individual portions, transfer the baked oatmeal to an airtight container and place it in the freezer.

To Reheat: To reheat the baked oatmeal whole, allow it to thaw completely, and then cover the baking dish with aluminum foil and warm it in the oven at 350°F for 10-15 minutes. To reheat individual portions, place a thawed portion in an oven-proof baking dish in the oven for 5-10 minutes or in the microwave in a microwave-safe dish for 1-2 minutes.

More Baked Oatmeal Recipes:

 

Types of Carbohydrates

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Carbohydrates, or “carbs”, have a bad rap. They have been demonized for years, we’ve been told to limit them in our diets, and they’ve been labeled as the enemy. As it turns out, they are not the demons they have been made out to be, and learning how to incorporate the various types of carbohydrates into a healthy diet is beneficial for our overall health.

Examples of types of carbohydrates

What are Carbohydrates?

Carbohydrates are one of the 3 macronutrients, along with protein and fat, found in food and drinks. Carbohydrates function as a source of energy and play key roles in glucose and insulin action, as well as cholesterol and triglyceride metabolism and fermentation (1).

From a structural perspective, carbohydrates are classified into simple and complex carbohydrates. Simple carbohydrates consist of single and double monosaccharide (sugar molecules) units, while complex carbohydrates consist of short and long chains of monosaccharide units. The exact structure of carbohydrates found in food and drinks determines what types of carbohydrates it contains.

What are the 3 types of carbohydrates?

There are 3 main types of carbohydrates:

  • Sugars
  • Starches
  • Fibers

Sugars are classified as simple carbohydrates, given that they are single or double units of sugar molecules, while starches and fibers are classified as complex carbohydrates, as they are made up of long chains of sugar molecules. Most foods contain multiple types of carbohydrates.

Infographic on the types of carbohydrates; simple, complex, sugars, starches, and fibers

Sugars

Sugars are the most basic forms of carbohydrates. Sugars are made up of monosaccharides (glucose, fructose, and galactose) and disaccharides (sucrose, maltose, and lactose). The simplest form of sugar is glucose, which is the body’s primary source of energy. Due to their simple structure, sugars are easily and quickly digested by the body. Sugars are naturally present in many whole foods, including fruits, vegetables, and dairy, and can also be found in refined formats in processed foods. Sources of sugars include:

  • Fruits
  • Fruit juice
  • Vegetables
  • Honey
  • Maple syrup
  • Dairy products
  • Sugar (white sugar, brown sugar, cane sugar, coconut sugar, etc.)
  • Candy
  • Soda

While both whole foods and processed foods contain sugar, the natural sugars found in whole foods, such as fruits, vegetables, and dairy, are found in the presence of fiber, protein, and/or micronutrients, while the sugars found in ultra-processed foods are added sugars, which contain little to no nutritional value. Therefore, the sugars found in whole foods have a much greater nutrient density than those found in refined carbohydrates.

Starches

Starches are complex carbohydrates, which are made up of long chains of sugar known as polysaccharides, which are the most abundant and relevant to the human diet. Starch is the storage form of carbohydrate in plants and the body breaks down starches into glucose, which is used for energy. A special form of starch, known as resistant starch, has been shown to be particularly valuable for digestion and gut health (2). Starches are primarily found in whole grains, grain products, legumes, and root vegetables. Sources of starches include:

  • Oats
  • Rice
  • Brown Rice
  • Corn
  • Peas
  • Beans
  • Lentils
  • Potatoes
  • Sweet potatoes
  • Squash
  • Grain products (cereal, pasta, etc.)

Compared to sugars, starches take longer to digest and, therefore, their energy release is slower; however, the more refined a starch is, the more quickly it is digested and the more potential to spike blood sugar. For instance, while wheat berries and wheat flour are both sources of starch, refined wheat flour contains far less fiber than wheat berries, the whole grain form of wheat.

Fibers

Fibers are also a form of complex carbohydrates and are plant-based compounds that include a wide range of non-starchy polysaccharides that are not fully digested by the human gut. Types of dietary fiber include beta-glucan, cellulose, hemicellulose, gums, pectin, and mucilage. Sources of fibers include:

  • Fruits
  • Vegetables
  • Whole grains
  • Beans
  • Lentils
  • Nuts
  • Seeds

Fiber has been shown to lower all-cause and cardiovascular-related mortality and reduce the incidence of coronary heart disease, type 2 diabetes, and colorectal cancer (3). Moreover, high-fiber diets have been shown to promote greater weight loss and dietary adherence independently of macronutrient and calorie intake (4). Learning how to eat more fiber is highly beneficial for overall health.

Sugar vs. Starch vs. Fiber

While there are 3 primary types of carbohydrates, it is important to understand that almost all carbohydrate-containing foods, especially whole foods, contain multiple types. Carbohydrate-containing foods are simply classified by the type of carbohydrate they contain most. Here is a comparison of the sugar, starch, and fiber content in an apple, oats, and kale (5, 6, 7).

Infographic comparing content of sugar, starch, and fiber in apples, oats, and kale
Type of Carbohydrate (per 100 grams)AppleOatsKale
Sugars11.8 grams0.9 grams0.5 grams
Starch0.9 grams46.6 grams0.1 grams
Fiber2.1 grams10.1 grams3.8 grams
Total Carbohydrates14.8 grams67.7 grams4.4 grams

How many calories are in carbohydrates?

Carbohydrates in the form of sugar and starch provide 4 calories per gram, while fibers contain an average of 2 calories per gram (8).

What are total carbohydrates?

Total carbohydrates include all three types of carbohydrates: sugar, starch, and fiber. On a nutrition facts label, total carbohydrates are listed with a breakdown of sugar and fiber. Although starch is not listed, it can be calculated by subtracting the number of grams of sugar and fiber from the total grams of carbohydrates.

How to calculate total carbohydrates, sugar, starch, and fiber on a nutrition facts label

What are net carbs?

Net carbohydrates, or “net carbs”, is the total amount of carbohydrates minus the amount of dietary fiber and or sugar alcohols found in food. While the term does not have an official scientific definition, net carbs are calculated based on the assumption that are not absorbed or metabolized, however, this is not always true as some forms are still partially digested and provide calories (9).

How many carbohydrates should I eat a day?

There is no one-size-fits-all solution when it comes to carbohydrate intake. The optimal amount of carbohydrates an individual should consume is dependent upon their age, sex, activity level, and goals. While dietary guidelines recommended a dietary fiber intake of 14 grams for every 1,000 calories per day, or, about 25 grams for women and 38 grams for men each day, there is no specific recommendation for total carbohydrate intake (10). On average, individuals should aim to consume 45 – 65% of total calories from carbohydrates.

Is a low-carb diet safe and healthy?

Low-carb diets are considered safe and healthy as long as they contain a wide variety of nutrient-dense, unprocessed, whole foods. Due to a process called gluconeogenesis, where the liver can convert non-carbohydrate substrates to glucose, the body can produce enough glucose to support essential body functions. Generally speaking, if an individual is consuming adequate calories, protein, fiber, vitamins, and minerals, low-carb diets are generally safe to consume. Although individuals with specific health and performance goals, such as athletes and individuals looking to build muscle, can benefit from a higher carbohydrate intake (11, 12, 13). It is best to work with a registered dietician or certified nutrition coach if you are unsure.

What types of carbohydrates are healthiest?

The healthiest sources of carbohydrates are unprocessed, whole foods carbohydrates – fruits, vegetables, root vegetables, whole grains, beans, and lentils. By consuming most of your carbohydrates from whole foods, you can ensure that you are consuming nutrient-dense foods rich in vitamins and minerals, as well as supporting adequate fiber intake.

Which types of carbohydrates should I eat?

Here are some simple tips to keep in mind when it comes to what types of carbohydrates to consume:

  • Aim to consume more natural sugars (e.g. fruit) than refined sugars (e.g. white sugar).
  • Aim to consume more whole grains (e.g. oats) than grain products (e.g. pastries).
  • Aim to consume a source of starch (e.g. rice, potato, sweet potato, beans, lentils, etc.) and fiber (e.g. fruit or vegetable) at every meal.

The Bottom Line

Carbohydrates are classified by their structure and the 3 primary types of carbohydrates are sugars, starches, and fibers. Sugars are found in fruits, vegetables, and dairy products, starches are found in whole grains, legumes, and root vegetables, and fibers are found in fruits, vegetables, grains, beans, and lentils. Carbohydrates are also found in processed foods, such as baked goods, candy, and soda, however, it is best to consume whole-food carbohydrate sources as they are more nutrient dense and can better support overall health.

Lentil Tacos

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Turn taco night into a plant-based feast with these lentil tacos! Filled with a quick and easy homemade lentil taco meat, these tacos are packed full of vegetarian protein and fiber, without forgoing flavor.

Overhead shot of lentil tacos on parchment paper topped with shredded lettuce, purple cabbage, avocado, sour cream, tomatoes, cheese, and wedges of lime.

Whether you’re celebrating Taco Tuesdays or looking to add more plant-based and vegan recipes to your repertoire, this 30-minute lentil tacos recipe is a delicious and nutritious way to try something new. In fact, the lentil mixture is so flavorful that I’m willing to bet even the biggest meat lovers in the family will enjoy it.

Not to mention, this lentil taco meat makes great leftovers and works equally well as a salad topping! Just add it to your favorite taco salad to create a well-balanced meal for lunch or dinner the next day.

Ingredients for lentil taco meat: brown lentils, homemade taco seasoning, tortillas, avocado, limes, and cilantro.

Ingredients for Lentil Tacos

You’ll need the following ingredients to make lentil taco meat:

  • Lentils: You can use brown or green lentils in this recipe, I do not recommend using red lentils are they become too mushy once cooked.
  • Onion: To flavor the lentil taco meat.
  • Tomato Paste: To season and thicken the lentil mixture a little.
  • Taco Seasoning: The recipe calls for a mixture of chili powder, cumin, oregano, garlic powder, and salt to season the taco “meat”, however, you can use a package of taco seasoning if you like.

In addition to the above, you’ll also need flour or corn tortillas and toppings of your choice.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed, this recipe is gluten-free.

To Make them Dairy-Free: No adaptations are needed, this recipe is dairy-free.

Lentil taco meat in a cast iron skillet with a wooden spoon.

How to Make Lentil Tacos

Lentil taco meat is very easy to make, here’s what you’ll do:

  1. Cook the lentils. Boil the lentils in a pot of well-salted boiling water until tender, but not mushy, and then drain off any excess water. If you’d prefer to use canned lentils, you can skip this step.
  2. Sauté the onion. While the lentils are cooking, sauté the onion in olive oil in a pan on medium-high heat.
  3. Add lentils to the pan. Add the cooked and drained lentils to the pan with the sautéed onion.
  4. Add the spices. Add the chili powder, cumin, oregano, garlic powder, and salt to the pan, and stir to coat the lentils.
  5. Add the tomato paste. Add the tomato paste to the pan, stirring to ensure it’s well incorporated with the lentil mixture.
  6. Assemble the tacos. Once the lentil taco mixture is cooked, assemble the tacos with toppings of your choice.

Pro Tip: For extra flavor, cook the lentils in vegetable broth instead of water.

You can find the detailed instructions in the recipe card below.

Red’s Nutrition Tip

Compared to other vegetarian protein sources, lentils are one of the most protein-dense plant-based foods. While they are primarily a source of carbohydrates, containing more than double the number of carbohydrates than protein, they contain more protein per serving than beans, grains, nuts, and seeds, which makes them the perfect filling for these tacos.

Close up of lentil taco meat in a tortilla with toppings.

Best Toppings for Lentil Tacos

These lentil tacos pair well with all traditional taco toppings, so feel free to use any toppings you like. Suggested toppings include:

  • Shredded lettuce
  • Shredded cabbage
  • Chopped tomatoes
  • Pickled red onion
  • Sliced jalapeños
  • Cilantro
  • Salsa
  • Pico de gallo
  • Cheese
  • Guacamole
  • Sour cream
  • Hot sauce

I opted to top my tacos with shredded lettuce and red cabbage, sliced tomatoes, mashed avocado, sour cream, and a little sprinkle of cotija cheese.

FAQs

Which lentils are best for tacos?

Brown and green lentils will work best in taco meat as they have a sturdier and heartier texture than other lentils when cooked.

Can I use lentils in place of ground beef?

Lentils are a good replacement for ground beef in tacos, as well as burgers, meatballs, lasagna, meatloaf, shepherd’s pie, and meat sauces such as bolognese.

How much lentils to replace meat?

You can replace 1 pound of ground beef with 1 cup of uncooked lentils, just be sure to cook the lentils before adding them to a recipe.

Can I use canned lentils?

Yes, you can replace the 1 cup of dry lentils in this recipe with two 14-ounce cans of cooked lentils. Ensure that the lentils are strained and rinsed before adding them to the recipe.

Side view of vegan lentil tacos.

Storage + Reheating

To Refrigerate: Allow the lentil taco meat to cool completely and then store it in an airtight container in the fridge for up to 5-7 days.

To Freeze: Once cooled, the lentil taco meat can be stored in an airtight container in the freezer for up to 6 months.

To Reheat: Once thawed, the lentil taco mixture can be reheated in a pan on medium heat for 5-10 minutes or in the microwave for 2-3 minutes.

More Brown Lentil Recipes:

Salmon Burgers

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These salmon burgers are the perfect addition to any summer BBQ! Made with fresh salmon and topped with a creamy yogurt dill sauce, these burgers are moist and tender and a healthy high-protein meal the whole family is sure to love.

Salmon burgers topped with dill sauce, cucumber, and watercress, sitting on a wood cutting board on a white background.

If you like seafood and you like burgers, you’re going to love these grilled salmon burgers! They’re moist, full of flavor and, the best part is, they are incredibly easy to make. In a few simple steps, you can create delicious salmon patties that you can enjoy on a burger bun or on top of your favorite salad for a healthy lunch or dinner.

Ingredients for salmon burgers: fresh salmon, breadcrumbs, parsley, egg, and lemon.

Ingredients for Salmon Burgers

You’ll need the following ingredients to make the burgers:

  • Salmon: You can use fresh or frozen salmon; just ensure it’s thawed before using.
  • Breadcrumbs: To help bind the burgers and add some texture.
  • Egg: To bind the burgers and add some protein.
  • Parsley: To flavor the burgers, you can use dried or fresh parsley.
  • Green Onion: To add flavor.
  • Dijon Mustard: To help create a crust on the burger patties.
  • Lemon Juice: To add a bit of brightness.
  • Salt and Black Pepper: To season the burgers.

I recommend topping the burgers with dill sauce, for which you’ll need some yogurt, mayonnaise, garlic, dill, lemon, salt, and pepper.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free breadcrumbs and a gluten-free burger bun.

To Make them Dairy-Free: Omit the dill yogurt sauce topping.

To Make them Egg-Free: Swap the egg for a flax egg.

Salmon burger mixture made of chopped salmon, egg, breadcrumbs, parsley, and mustard in a white bowl.

How to Make Salmon Burgers

Here’s how to make grilled salmon burgers:

  1. Chop the salmon. Begin by chopping the salmon into small pieces.
  2. Add the seasonings. Mix the chopped salmon with the onion, parsley, egg, lemon juice, and mustard, and stir to combine.
  3. Form the patties. Form the chopped salmon mixture into patties.
  4. Grill the burgers. Add the burger patties to the grill and cook until golden brown on each side, roughly 3-4 minutes per side.
  5. Serve as desired. Once grilled, the burgers can be served on a bun with toppings of your choice.

You can find the detailed instructions in the recipe card below.

Red’s Nutrition Tip

Although burgers are often considered an unhealthy choice, burgers are recipes and the quality of ingredients and composition of a burger determine its healthfulness. Salmon burgers are high in protein and rich in healthy fats, specifically omega-3 fatty acids, and paired with a source of complex carbohydrate and fiber can easily create a balanced meal.

Raw homemade salmon burger patties.

How To Cook Salmon Burgers

On the Grill: Salmon burgers are best cooked on the grill as it allows for the best flavor and texture. Place the burgers on a hot grill and cook for 3-4 minutes per side. The burgers should move easily off the grill, if sticking to the grill cook the burgers for an additional minute or until they comes off easily.

In a Grill Pan: Salmon burgers can be cooked in an oiled grill pan on medium-high heat for 3 to 4 minutes or until cooked through.

In a Pan: Salmon burgers can be cooked in an oiled pan or skillet over medium-high heat for 3-4 minutes per side or until golden brown.

In the Oven: Salmon burgers can be baked in the oven at 400°F on a baking sheet for 10-15, flipping the burger patties halfway through.

How to Know When Salmon Burgers Are Done

Salmon burgers are cooked when the internal temperature reaches 145°F (1). For medium-rare salmon, remove the burgers from the grill when the internal temperature reaches 125°F to 135°F, as the salmon will continue cooking a bit after it comes off the heat but remain tender and moist inside. Use a cooking thermometer to test the internal temperature of your burgers.

Grilled salmon burger patties in a grill pan.

Best Toppings for Salmon Burgers

When it comes to burgers, the topping options are endless, and you can truly customize your burger any way that you like. Here are some of my favorite toppings:

  • Cucumber
  • Red Onion
  • Avocado
  • Tomatoes
  • Lettuce
  • Arugula
  • Watercress
  • Coleslaw
  • Dill Sauce
  • Tartar Sauce
  • Garlic Aioli
  • Spicy Mayo
  • Pesto

I served my burgers on a brioche bun with yogurt sauce, sliced cucumber, and watercress because I thought it was a nice combination of summer flavors, however, you can certainly go more of the classic topping route if you prefer.

FAQs

Do you put cheese on a salmon burger?

While not all cheeses work well, salmon burgers pair well with herb Havarti cheese, feta cheese, cream cheese, and goat cheese.

What is the white stuff on salmon burgers?

The white stuff on salmon burgers is called albumin; a natural protein found in raw salmon that pushes to the surface when exposed to heat. While it may be unappealing to some, it’s harmless and can be removed if needed.

What can I do with leftover salmon burgers?

Leftover salmon burgers work well as a protein topping for salad, can be used in sandwiches or wraps, and pair well with a fried egg and a side of toast for a filling breakfast.

What is the difference between salmon patties and salmon burgers?

Salmon burgers are hamburger-style patties made with fresh salmon and seasonings, typically served on a burger bun. Salmon patties are croquettes typically made from canned salmon, chopped peppers, eggs, and breadcrumbs.

A salmon burger with dill sauce on a brioche bun with yogurt sauce.

Storage + Reheating

To Refrigerate: Allow the burger patties to cool completely and then store them in an airtight container in the refrigerator for 3 to 4 days.

To Freeze: Once cooled, the burger patties can be stored in an airtight container in the freezer for up to 3 months.

To Reheat: Salmon burger patties can be reheated in the oven at 400°F on a baking sheet lined with parchment paper for 5 minutes or in the microwave for 1-2 minutes.

More Salmon Recipes:

Spread, Veg, and Bread Bowl

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If you’re looking for a super simple lunch idea, look no further than this spread, veg, and bread bowl! This simple and versatile combination of ingredients is more of a concept than a recipe and can help get a nutritious, delicious, and filling lunch on the table in a pinch.

Two bowls filled with hummus and salad, topped with a soft-boiled egg, feta cheese, chopped almonds, and a side of sourdough bread.

This recipe is inspired by my sister; she’s the master at taking humble ingredients and turning them into a visually appealing and delicious meal. Whenever I visit her, I can count on this spread, veg, and bread meal concept showing up on the lunch table in some way, shape, or form.

Whether she’s using leftover ingredients from last night’s dinner or fresh produce she’s grabbed at the farmers’ market, she always finds a way to combine hummus, veggies, and good bread in a salad format that really hits the spot. And, the best part is, it creates a balanced meal full of fiber, healthy fats, and complex carbohydrates.

Ingredients for hummus bowls; hummus, feta cheese, leafy greens, radishes, and sourdough bread.

What You’ll Need

While more of a concept than an actual recipe, here are the ingredients I used in my bowls:

Spread: The spread is really the star of these bowls, and you can use several different types of spread. Although hummus is my go-to choice, and any savory flavor of hummus will work well, bean dip, baba ganoush, lentil dip, ricotta, tzatziki, and labneh would all work very well.

Vegetables: The inclusion of veggies helps to boost the fiber content of the bowls and add micronutrients at the same time. You can use any combination of leafy green and fresh vegetables you have on hand. These bowls are incredibly versatile, and you can adapt them to use whatever seasonal produce is available by filling them with radishes and peas in the spring; carrots, cucumber, and tomatoes in the summer; and roasted squash and beets in the fall and winter.

Bread: The better the bread the better these bowls will taste. I recommend using sourdough bread, as it’s the most unprocessed form of bread, as well as the tastiest, however, any bread you enjoy will work.

Olive Oil, Salt, and Pepper: To dress the vegetables and season the dish.

In addition to the essential spread, veg, and bread in these bowls, you can jazz them up with additional toppings and seasonings. Some of my personal favorites include:

Cheese: A sprinkle of cheese helps to add some healthy fats and a bit more protein. Feta cheese is my go-to option, as I like the way it crumbles and enjoy the salty contrast to the creamy hummus, but you can use any cheese you like. Goat cheese, cheddar cheese, blue cheese, and halloumi would all work well.

Nuts or Seeds: Topping the bowls with some seeds, such as pumpkin or sunflower, or some chopped nuts, such as almonds, walnuts, or pine nuts, adds some texture and healthy fats.

Boiled Egg or Other Protein: While optional, including a jammy 8-minute boiled egg or two helps to boost the protein content of the bowls, as well as add some delicious flavor and texture. If you’re not a fan of eggs, you could also add an additional protein of your choice, such as grilled chicken, steak, tuna, or tofu.

Overhead image of bowl with spread of hummus, topped with salad, a jammy 8-minute egg, feta cheese, and chopped almonds, salt, and pepper, with a side of sourdough bread.

Red’s Nutrition Tip

If you’re thinking, “Whoa, that’s a lot of hummus, much more than a serving size.”, it’s important to remember that serving sizes and portion sizes are not the same. While the serving size of hummus is 2 tablespoons, that’s not a recommended portion size, it’s simply the measurement used to quantify the nutrition data on the hummus packaging.

Close up of slice of bread in a bowl with some leafy greens, hummus, and a piece of boiled egg on the bread.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free bread.

To Make it Dairy-Free: Omit the cheese.

To Make it Higher-Protein: Add an additional egg or two or top the bowls with another protein source such as chicken, steak, or tofu.

More Healthy Bowl Recipes:

Chicken and Vegetable Pasta

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Filled with chicken, zucchini, tomatoes, and herbs, this 30-minute chicken and vegetable pasta is a simple, quick, and easy meal the whole family will enjoy. Plus, it makes great leftovers too!

If you’re looking for a simple summer dinner idea, look no further than this pasta recipe. Essentially a lightened version of a pasta primavera, this chicken and veggie pasta is a simple meal that is full of fiber and protein.

[adthrive-in-post-video-player video-id=”ND3SqiQu” upload-date=”2023-05-12T18:08:06.000Z” name=”Chicken and Vegetable Pasta” description=”Ready in under 30 minutes, high in protein, and full of fiber, this chicken and vegetables is a great recipe for a healthy weeknight dinner.” player-type=”collapse” override-embed=”false”]

And, the best part is, it’s super versatile. Once you’ve got the basics down you can swap the type of pasta and vegetables for any you like and still easily create a nutritious and delicious meal. This chicken and vegetable pasta is one of those go-to recipes that you can easily adapt and mix and match to get dinner on the table in a pinch.

Ingredients for chicken vegetable pasta: penne pasta, green zucchini, yellow zucchini, cherry tomatoes, garlic, red onion, parsley.

Ingredients for Chicken and Vegetable Pasta

You’ll need the following ingredients you’ll need to make this chicken and veggie pasta:

  • Pasta: The recipe calls for penne pasta, but you can use any medium-cut pasta you like.
  • Chicken Breasts: To add some protein to the pasta, chicken thighs will also work well.
  • Zucchini: A mixture of yellow and green zucchini for color and fiber. If you’re not a fan of zucchini, broccoli, asparagus, or green peas would also work well.
  • Cherry Tomatoes: To add a pop of flavor and some color, grape tomatoes also work well.
  • Red Onion: To add a depth of flavor and additional color.
  • Garlic: To add flavor and fragrance. Although fresh garlic works best, you can use a teaspoon of garlic powder if needed.
  • Herbs: A mixture of dried parsley, basil, oregano, and red pepper flakes to season the dish and add a tiny hint of spice.
  • Parmesan Cheese: To add some healthy fats and flavor the pasta. Be sure to use freshly grated parmesan cheese, pre-grated parmesan cheese will not add the same flavor or texture.

In addition to the above, you’ll also need some olive oil, salt, and black pepper.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free penne pasta.

To Make it Dairy-Free: Omit the parmesan cheese.

Cooked chicken with herbs in a cast iron skillet.
Cooked zucchini, cherry, tomatoes, and red onion in a cast iron skillet.

How to Make Chicken and Vegetable Pasta

This chicken and veggie pasta is super easy to make and can be made in less than 30 minutes. Here’s what you’ll do:

  1. Cook the pasta. Begin by cooking the penne in a pot of well-salted water.
  2. Cook the chicken. Add the sliced chicken to a large pan and cook until lightly browned and season with herbs.
  3. Cook the vegetables. Sauté the red onion, zucchini, and garlic until tender, then add cherry tomatoes.
  4. Combine the chicken, vegetables, and pasta. Once the pasta is cooked, combine the cooked chicken, pasta, and vegetables in a pan.
  5. Add the cheese. Sprinkle the pasta mixture with the grated parmesan cheese and toss to coat.
  6. Serve and enjoy!

You can find the detailed ingredients list and instructions in the recipe card below.

Pasta with chicken, zucchini, cherry tomatoes, red onion, and herbs in a cast iron skillet.

Red’s Nutrition Tip

The recipe calls for regular pasta, made with semolina flour, in my recipes, however, you can certainly use whole wheat pasta if you prefer. Using whole wheat pasta is a simple way to add more fiber to any pasta recipe.

FAQs

Does chicken and pasta go together?

While pasta and chicken are not a traditional Italian combination, they are a tasty combination. Chicken is a good source of protein and pasta is a good source of complex carbohydrates, together they can create a healthy and balanced meal.

Do you cook veggies before putting in pasta?

If adding vegetables to a pasta dish, it is best to cook them before. Vegetables can be grilled, sautéed, steamed, braised, or blanched before adding them to pasta.

Can you boil pasta and veggies together?

Yes, however, boiling vegetables with your pasta won’t create a very nice texture or flavor. Pasta takes much longer to cook than most vegetables, therefore, by boiling them together you’d end up with mushy vegetables. Vegetables should be cooked separately from pasta or added in the final minutes of the pasta cooking process for a quick blanch.

Two bowls of pasta with chicken and vegetables with a fork and napkin.

Storage + Reheating

To Store: Allow the pasta to cool completely, then transfer to an airtight container and store it in the fridge for up to 5 days.

To Freeze: Once cooled, transfer the pasta to an airtight container and store it in the freezer for up to 3 months.

To Reheat: Allow the pasta to thaw completely before reheating. To reheat the pasta on the stovetop, place the pasta in a pan on medium heat with 1-2 tablespoons of water, stirring gently, until the water has been absorbed and the pasta is warmed through. To reheat the pasta in the microwave, place the pasta in a microwave-safe container with 1-2 tablespoons of water and reheat for 2-3 minutes, stirring every minute or so, until the water has been absorbed and the pasta is warmed through.

More Chicken and Vegetable Pasta Recipes:

About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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