This chicken salad is easy to make, and tastes so fresh and elegant.
This chicken salad is easy to make, and tastes so fresh and elegant.
Looking for the perfect summer burger? Look no further, honey! This burger is sweet, savory, packed with protein, and has tons of umami flavor.
Tuna is, in my opinion, one of the best proteins out there. It’s filling, low in carbs and fat, versatile, and (best of all) budget-friendly.
This Tuscan take on tuna salad is not only simple to make, it’s flavorful and easy on the budget.
Lemon is one of my essential summer flavors, and it takes a starring role here. It’s a punch of freshness, and citrus can brighten up any meal.
The “Tuscan” flavor of this salad comes from, olive oil (EVOO), lemon, capers, and fresh parsley. If you’re unfamiliar with capers, they’re basically a mini version of olives minus the fat. They’re briny and a little salty, and they don’t carry any carb or fat value. All of these flavors come together for a salad that’s fresh, tangy, and packed with protein.
With so few ingredients, and next to zero prep, this salad comes together in minutes.
Drain off the tuna then place it into a small bowl that can be fitted with a lid. Squeeze the lemon juice over top of the tuna, drizzle on the EVOO, add the drained capers, chopped parsley, and a touch of salt and pepper. Toss it all together, and you’re done!
With this being a THM FP, you can spin this a few different ways.
For an E, I had a serving of the salad alongside some sliced tomatoes, sourdough toast with lowfat herb cream cheese and sliced cucumbers, and melon.
For an S, you can have it on top of a big green salad with veggies and just drizzle on some extra EVOO and lemon juice or a few shakes of vinegar. Simple and very filling!
For less than 5 minutes of prep, you can have a delicious and filling tuna salad that’s fit for any meal!
Summer is just around the corner, which means two things: 1) less cooking time (because your house it too hot already) and 2) lots of fresh, vibrant flavors. Enter, this beautiful quinoa salad.
I did roast the shrimp in the oven, but you could also grill them for an even quicker meal.
To roast the shrimp, and stay in E mode, start by preheating your oven to 400. Place the shrimp onto a large baking sheet lined with foil, spray lightly with coconut oil spray, sprinkle with salt and pepper, and toss to combine. Roast the shrimp at 400 for about 6 minutes – it may be more or less depending on the size and thickness of your shrimp. When they’re done, they will be firm to the touch, pink and opaque on the outside.
All that’s left is to assemble the salad!
Place the cooked quinoa into a large bowl, and add the scallions, dill, parsley, cucumber, red onion, lemon juice, and feta.
For the cucumber, make sure that you take the time (2 seconds, really) to cut out the seeds of the cucumber – yes, even if it’s “seedless”. The seeds have more moisture and will cut the shelf life of your salad significantly. You don’t want the whole batch going bad over some cucumbers! That would just be silly.
To cut the seeds out of your cucumber, slice the cuke lengthwise into quarters and cut into it on an angle so the whole “log” of seeds comes out in one cut.
Give the salad a big toss, taste for seasoning, then add your shrimp and serve.
The great thing about this salad is that it’s wonderful at room temp or cold from the fridge. In fact, as it sits in the fridge the flavor gets even better.
The lemon juice adds a fantastic acidity to the salad, while the herbs add tons of fresh, green flavor. This salad just screams summer to me, and it couldn’t be easier to make!
In case you weren’t already aware, blueberry and lemon are best buds. They should always hang out together, because they are a dynamic duo. Sweet blueberries against the tart freshness of lemon – it just doesn’t get any better in my book.
I call this a breakfast cake, because I more often than not eat this at breakfast or lunch. Really, you can eat it anytime. No one’s going to stop you!
For the dry base of the cake, combine almond flour, oat fiber (not oat flour – there is a difference), whey protein isolate (for a protein kick), baking powder, salt, and Pyure or THM Gentle Sweet. I used both oat fiber and whey for two reasons: 1) I wanted to give the cake a sturdy texture and 2) I wanted to tone down the sometimes aggressive flavor of the whey.
For the wet base, combine the almond milk, vanilla, melted coconut oil, zest of 1 lemon, and juice of 1/2 the lemon.
Combine the two bowls of ingredients, whisking until there are no lumps.
Next, prepare the blueberries. I used frozen berries, because it’s what I had on hand but you could use fresh if you like. Combine the frozen berries with 1 Tbsp of coconut flour and toss them together.
This helps create a little flotation device for the berries that helps them to stick in the cake batter without sinking to the bottom once the cake bakes. [It is so annoying when that happens!]
Prepare an 8×8 baking dish with coconut oil spray and a square of parchment paper in the bottom.
Pour the batter in, and bake at 350 for 30-40 minutes.
As you can see, the top of the cake doesn’t brown as much as the sides. Make sure you look there for doneness first, and check the middle with a toothpick start around 30 minutes of bake time. It’s OK if it puffs a little, it will reduce as it cools and you can (gently) press it back down if needed.
Let the cake cool completely, then prepare the glaze.
Beat together the cream cheese, Pyure or THM Gentle Sweet, lemon juice, and vanilla until the mixture is slightly fluffy. One tablespoon at a time, add the almond milk until the mixture is thick, yet pourable. Pour it right over the top of the cake, letting it go down the sides and wherever it pleases. Just gently spread it with a spatula so that all sides are evenly coated.
Serve immediately, or refrigerate for future use.
The cake is perfectly moist with tiny bursts of blueberry throughout. The glaze is smooth, velvety, and zesty with the fresh lemon. It’s the perfect breakfast or snack time pick-me-up.
You will not believe how ridiculously easy (and tasty) this dip is!
During my latest trip to Trader Joe’s, they were displaying the Everything Bagel seasoning along with some other seasonal items, and it jumped out at me. The ingredients are very straightforward: onion, garlic, seasame seeds, salt, and poppyseeds. I had some reduced fat sour cream sitting in my fridge at home waiting for a purpose, and *click* purpose found.
Can a dip really be this easy? YEP.
Mix an entire 16oz container of reduced fat sour cream with about 3 Tablespoons of the Everything Bagel seasoning. If you want to add a little freshness to it, add a fresh herb of your choice: parsley, chives, dill, or scallions. Chop up a few tablespoons, toss it in with your dip and some salt and pepper. That’s it!
Leave it in the fridge for about an hour for the salt crystals to break down and all the flavors have a chance to combine.
This dip is a THM FP up to about 3 Tablespoons (which would be 4.5g of fat). If you’re enjoying this with an E meal, be sure to watch the other fats in your meal to keep within the limits. There were no carbs in my reduced fat sour cream, so if you’re in S mode you can pile on as much as you like (yay!).
Serve with your favorite crudités: zucchini sticks, celery, cucumbers, grape tomatoes, broccoli, cauliflower, mini sweet peppers, Parmesan Whisps or other cheese crackers.
Throw this together before a party or brunch get together, and all your guests will rave! Or, you know, just throw it together for yourself and you’ll have your own little rave. ^_^
This pasta salad is a quick and easy side dish to make ahead for lunch or dinner – perfect for those busy weeknights!
If you’ve ever been to a Ruby Tuesdays, you very likely know the pasta salad I’m talking about. Creamy, crunchy, and a little salty from the ham and Ranch.
Growing up in Woodstock, Georgia (which was very small then) Ruby Tuesdays was one of the only sit-down restaurants in our area. When my parents felt like treating us to a dinner out, we usually went there or our favorite Mexican food joint.
My mother loves to tell stories about what a veggie lover I’ve always been (apparently, I used to ask for a breakfast of carrots, celery, and ranch – who’d have guessed?!). So naturally I gravitated toward the salad bar and piled it high. The pasta salad became one of my favorites very quickly.
I haven’t been to Ruby Tuesdays in forever! The last memory I have of going there, I was pregnant with my daughter (which was 5 years ago). So, you can understand my excitement when I found this pasta salad EVEN BETTER than the one at the favored restaurant chain.
It’s a fantastic use of leftover ham, veggies sitting in the fridge, or those last few Tablespoons of Ranch at the bottom of your jar.
My kids were digging this pasta salad too, even the veggies (that they normally shy away from).
This salad is creamy, delightfully crunchy, and FRESH. Just look at all those flecks of fresh herbs from the homemade Ranch dressing – gorgeous!
Here is a quick and easy rollover dinner or lunch for that fabulous leftover roasted salmon from my Salmon en Papillote.
Niçoise salad is usually characterized by tuna, green beans, potatoes, olives, and boiled eggs.
I swapped tuna for my gorgeous leftover salmon. In order to keep this light, and THM approved, I removed the potatoes entirely. However, if you would like some light carb action, you can top it with up to 1/4 cup white beans. I would choose a great northern variety or cannelini, but it’s up to you. I also swapped the olives for capers, which I think go better with salmon (it almost reminds me of lox and bagels!).
Since you’re using leftovers for this salad, the only thing you need to cook is a couple of boiled eggs. And I have an awesome tip for you on how to get perfectly yellow boiled eggs every time!
I was watching “Brunch at Bobby’s” on Food Network the other day, and he was making boiled eggs using a tip I had never heard before.
Lay the eggs into a pot of cold water, and set it over high heat uncovered on the stovetop. When the water is almost boiling (not rumbling, but almost there), turn the heat completely OFF, put a lid on, and leave the pot on the hot eye for 14 minutes.
After 14 minutes, drain the hot water and turn it into an ice bath by adding a few handfuls of ice cubes and running cold water over the top. Let them sit for about 8-10 minutes, then peel away! You’ll have perfectly yellow yolks in your boiled eggs every time.
After the eggs are cooked, simply combine all the salad ingredients in a large bowl and dress with your favorite vinaigrette. I used a simple vinaigrette of 1/2 lemon, juiced, about 1 1/2 Tbsp EVOO, salt and pepper. Easy, fast, and fresh!
Balsamic vinaigrette would also be a good alternative to use here.
That is one beautiful, fresh, and flavorful lunch or dinner! This meal would pack well for on-the-go, or as a make-ahead. It’s the perfect protein-packed lunch or dinner.
Welcome to Week 2 of the Prep Don’t Fret! Challenge! This week is full of freshness and easy-to-make meals.
Your breakfast make-ahead this week will be overnight oats. These are incredibly versatile, and you can make them on Sunday/Monday for the whole week. I also love making them in wide-mouth Mason jars for mornings on-the-go. If you need to order the whey protein isolate, you can do so through this link. However, Sprouts carries unflavored pure whey isolate in their bulk section for an excellent price if they are convenient to you.
Check out these variations to use throughout your week: blueberry lemon, brownie batter, chunky monkey, coconut chia, and almond butter & jelly.
Your Dinners/Rollovers this week will be:
This will probably make me sound weird, but I don’t care – I love lettuce. All of it: leafy, crunchy, green, grassy lettuce. [Maybe I’m half rabbit?] It’s so versatile and refreshing, plus it’s AWESOME for you.
I used ground chicken as the protein for these wraps, but you could also use ground turkey or pork, if that’s your thing. I find chicken to be a “blank canvas” that you can make into pretty much anything. I sautéed it with onions, garlic, shredded carrots, and shiitake mushrooms, then seasoned it with mild curry powder and ground coriander. At the end, I added a few chopped water chestnuts for more crunch factor.
I tossed it all in one batch of my paleo Teriyaki Sauce for a flavorful, slightly sweet and mildly spicy finish.
Lettuce is the crispy, crunchy vehicle for the savory, flavorful chicken and mushroom stuffing. And don’t be fooled – if you choose a lettuce with large enough leaves, you can really pack it in there. I had some leftover iceberg that I used for these, which worked perfectly because the leaves are big, sturdy, and foldable. But, really, the sky’s the limit on what you could use – green leaf, butter lettuce, red leaf, romaine, you could even use cabbage leaves!
This was also an awesome make-ahead meal for lunch or dinner. All I had to do was gently heat up the chicken mixture, put it into my lettuce leaves and top it – SO EASY. Same thing can be done for lunch – just keep the chicken mixture and lettuce/topping separate so that nothing gets soggy or wilted. Toss it together at the last minute, and enjoy!
Since this is a THM FP, it’s low in both carbs and fat so you can make it what you want. Pair it with some fluffy brown rice and veggies for an E meal. Have an extra wrap for a light S. Pair is with some peanut satay zoodles for a Deep S.