Nourished not Famished

Healthy Made Easy: Simple, Nourishing Solutions to Healthy Eating and Living

Salads & Side Dishes

Quick Pickled Red Onions

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Quick-pickled red onions are an easy, delicious way to add a bright, tangy burst of flavor to a savory dish that needs that perfect finishing touch. It’s amazing how the small addition of something acidic can transform a meal!

Here are a few ways you can enjoy this simple side:

bowl of pork carnitas with sides
perfect topping for a pork carnitas bowl

Store your pickled onions in a glass or ceramic jar. Plastic will absorb the flavors, and a metal container will likely react with the vinegar.

Print Recipe
 Quick Pickled Red Onions
Course Salads & Side Dishes
Servings
Ingredients
Optional flavorings:
Course Salads & Side Dishes
Servings
Ingredients
Optional flavorings:
Instructions
  1. Combine vinegar, sugar, and salt in a small saucepan. Heat on low, stirring occasionally until salt and sugar dissolve.
  2. Add water. Let mixture cool.
  3. Add red onions to a jar along with optional flavorings. (I used a 1-liter size jar, which is a little over two pints.)
  4. Pour liquid into jar. Let sit at room temperature for one hour, then refrigerate.
  5. Onions will keep in fridge for two weeks.

Cilantro Lime Slaw

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Need to add more delicious veggies to your life, but you’re short on time? This recipe is for you! Also, it’s the perfect side to just about any taco, burrito, or carnitas meal (grab my pork carnitas recipe here).

To keep things simple, I’ve started with pre-shredded cabbage/ slaw mix. If you prefer, feel free to shred your own cabbage using a food processor. I’m guessing that a half a head of cabbage would yield a similar amount. Savoy cabbage or regular green cabbage works nicely here. Red/purple cabbage is also another good option.

bowl of pork carnitas with sides
This cilantro lime slaw is the perfect accompaniment to pork carnitas.
Print Recipe
 Cilantro Lime Slaw
bowl of cilantro lime slaw
Course Salads & Side Dishes
Cuisine Mexican
Prep Time 10 minutes
Servings
servings
Ingredients
Course Salads & Side Dishes
Cuisine Mexican
Prep Time 10 minutes
Servings
servings
Ingredients
bowl of cilantro lime slaw
Instructions
  1. Combine lime juice, cumin, cilantro, and garlic. Stir to combine.
  2. Whisk extra virgin olive oil into lime and spice mixture to make the dressing.
  3. Combine the cabbage, cilantro, and dressing in a large bowl (include optional red pepper if using). Stir gently to coat. Season to taste with salt and pepper. Serve immediately.

Easy, Pantry-friendly Bean Salad

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I have always been a cheerleader for a “recipe-ish” approach to cooking, because I discovered that it makes all things meal planning and meal prep so much easier. Sure, recipes have their place, and are so helpful when you want to try a new dish, a new ingredient, or a new technique. Recipes are wonderful training wheels that help you gain momentum with your cooking skills. But when it comes to your day-to-day, in the trenches, get-it-done cooking, a recipe-ish approach is a LOT more sustainable.

Instead of strict steps to follow, recipe-ish is about letting a template guide you. It’s easier and quicker than fussing with a recipe, and also gives you the flexibility to work with what you’ve got. Doesn’t that sound like just what you need right now?

bean salad made with Great Northern beans, EVOO, red wine vinegar, parsley, cumin, and mirepoix (celery, carrot, and onion)

Here is my basic recipe-ish approach to a simple pantry-friendly bean salad. It’s so easy to make, and keeps for DAYS in the fridge. It’s a wonderful side dish, is delicious added to a big salad, and also can be gently heated in the skillet and served with a fried egg on top. You could even repurpose it into a soup by reheating with some broth and additional veggies and/ or starch.

This template allows you to work with whatever you’ve got on hand (or not!):

BEANS – Canned is fine, or cook up your own dried beans. (Here are my super-easy instructions for cooking dried beans in your Instant Pot.)

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AROMATICS – Aromatics are those humble beginnings that elevate all of the other flavors in a dish. Here I’ve used celery, carrot, and onion. Feel free to add other veggies like diced red pepper, garlic, or substitute with some scallions, red onion, leeks, chives, ginger, etc. There are endless combinations to try, and each with a different regional influence. And technically, “aromatics” often refers to the foundational spices and herbs that might also be included . . .

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HERBS – Use what you’ve got, fresh or dried.

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SPICES – Dig out those jars. There you’ll find the perfect addition to bring something interesting to your dish.

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ACID – Vinegar or citrus are great options. There is a whole wide world of vinegars out there – red wine, balsamic, white balsamic, champagne, sherry, rice vinegar, and tons more. Experiment to discover your favorites!

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FAT – Here I’ve used extra virgin olive oil. Work with what you’ve got, and if you can, try to stay away from highly refined oils.

Combine all ingredients, and season to taste with salt and pepper. Enjoy immediately, and store leftovers in the fridge for repeat joyful eating. And no blah leftovers here – I’ve noticed that a good bean salad tastes even better the next day or two!

What do you have on hand that you think you could toss together to make your own bean salad?

Print Recipe
 Easy, Pantry-friendly Bean Salad
Course Salads & Side Dishes
Servings
Course Salads & Side Dishes
Servings

Apple & Cabbage Slaw with Maple Tahini Dressing

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In the depths of winter, I find it hard to warm up to tender, leafy, summery salads. In fall and winter, I find myself craving a heartier crisp and crunch to my salads, and more robust flavors. This classic combination of crispy apples, crunchy cabbage, and toasted walnuts satisfies completely every time.

I especially find myself reaching for this recipe after the holiday season of rich foods. The bright, tangy flavors reawaken my palate after a steady diet of Christmas cookies and egg nog! Also, apples, cabbage, and walnuts are foods that naturally support liver function, which means you can skip the shady detox teas and detox supplements and just eat this tasty salad instead. 

This salad typically tastes best the day you prepare it, but there are some ways you can jump start your prep ahead of time.

JUMP START:

  • toast the walnuts
  • make the Maple Tahini Dressing (Even better – offload this task to someone else if possible. Conscript your kids, your spouse or significant other, roomate, whatever.)

If you’re going to spend time making this recipe, you might as well leverage your efforts and make a little bit extra of some of the ingredients to repurpose in other meals during the week. I like to call these my “Now & Laters” – I’m prepping some for now, and some for later use in other meals, with hardly any extra effort.

NOW & LATER:

  • In addition to the chopped apples for this salad, slice up an extra apple or two, and store in the fridge for snacks during the week. A little squeeze of fresh lemon will keep them from browning.
  • Good news: the dressing recipe included below yields plenty extra, which means you can store it in the fridge and enjoy it all week long. It’s delicious over roasted chicken or roasted squash, as a salad dressing, or even as a dip for veggies. 
  • Toast extra walnuts, and store in the fridge for adding a little sprinkle of tasty, crunchy healthy fats to your plate now and then. They’re great on your morning oats or Greek yogurt, or sprinkled on a salad or a bowl meal.
  • Slice/shred the remaining half head of cabbage, and repurpose it into a stir fry or a classic slaw the next day or two.
Maple Tahini Dressing

Print Recipe
 Apple & Cabbage Slaw with Maple Tahini Dressing
Course Salads & Side Dishes
Servings
as a side
Ingredients
Slaw:
Dressing:
Course Salads & Side Dishes
Servings
as a side
Ingredients
Slaw:
Dressing:
Instructions
  1. Combine slaw ingredients in a large bowl.
  2. Combine dressing ingredients in a medium jar or bowl, and whisk to combine.
  3. Add Maple Tahini Dressing to the salad, and toss gently to combine. (I used about half of the dressing amount on the salad.)

Roasted Delicata Squash

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Fair warning: I will be obsessing about delicata squash this squash season. And rightfully so, because not only is it perfectly sweet and tender, it is also super easy to prepare. Unlike any other types of squash, it is a breeze to slice before cooking, and there’s no need to peel the edible, thin skin. And, as usual, it’s a good idea to make a big batch so you can leverage one cooking sesh into multiple meals.

   
Give roasted delicata squash a go if you want to add a true taste of fall to your plate.  Are you a delicata fan, too? Who’s adding it to their meal prep this weekend?


Print Recipe


Roasted Delicata Squash

Course Salads & Side Dishes

Servings
(depends on amount of squash)


Ingredients

Course Salads & Side Dishes

Servings
(depends on amount of squash)


Ingredients


Instructions
  1. Slice off ends, and then slice squash in half lengthwise. Scoop out seeds (and save for roasting for snacks or salad topping!).

  2. Slice into 1/4"-1/2" thick slices. Toss (directly on baking sheet) with some oil, spices, salt & pepper. My favorite combo for delicata squash is melted coconut oil, chili powder, cumin, and a little bit of salt. .

  3. Cook at 425 degrees for 20-30 minutes, turning over once halfway through. Timing will vary, so watch carefully.

Turmeric Roasted Cauliflower

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Want an easy way to get a few more veggies into this week? Turmeric Roasted Cauliflower is a little gem of a side dish that really is a superstar. It’s super-quick to make, and so delicious that eating more veggies becomes effortless! You’ll probably find yourself eating all of it, right from the pan, no plates necessary. If you love food that tastes good AND is good for you, this is a win-win. Turmeric brings a rich, complex flavor and gorgeous golden hue to any dish, and it’s loaded with innumerable health benefits.

This dish is generously spiced with turmeric, and also contains black pepper and fat (olive oil or avocado oil), both of which aid the body in digesting and absorbing the beneficial compounds found in turmeric. The main active ingredient in turmeric is a compound called curcumin. Here’s why curcumin is a nutrient superstar:
– is a very strong anti-oxidant
– has powerful anti-inflammatory effects
– boosts BDNF (Brain-Derived Neurotrophic Factor), linked to improved brain function and a lower risk of brain diseases
– may help reverse some steps in the heart disease process
and the list goes on . . . .

If you want to geek out on more info on its health benefits check out Ten Proven Health Benefits of Turmeric and Curcumin.

 

Print Recipe
 Turmeric Roasted Cauliflower
Course Salads & Side Dishes
Cuisine Indian
Servings
1-cup servings
Ingredients
Course Salads & Side Dishes
Cuisine Indian
Servings
1-cup servings
Ingredients
Instructions
  1. Preheat oven to 450F.
  2. Remove and discard (compost it if you can!) the cauliflower core. Cut cauliflower into bite-sized florets.
  3. Combine remaining ingredients in a large bowl. Whisk to combine.
  4. Add cauliflower pieces to large bowl. Mix thoroughly to coat well.
  5. Spread out cauliflower in a single layer on a large baking sheet.
  6. Bake for approximately 25 minutes, or until the cauliflower begins to brown.

Grilled Veggie Party Platter

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Headed to a party or barbeque this weekend? Stack the deck in your favor by bringing something loaded with veggies, good fats, and legumes, like this grilled veggie platter with lentils and Bitchin’ Sauce (recipe deets below).

Weekends are a vulnerable time for getting off track, so boost your odds for success by piling your plate with real food. This will help crowd out the junk, and also will nip cravings in the bud.

This summer party platter is pretty straightforward to make. I grilled a veggie combination of zucchini, summer squash, and eggplant, then piled some cooked french lentils* on top of the veggies, and drizzled it all with Bitchin’ Sauce, recipe courtesy The Faux Martha. The sauce is super easy – just dump all ingredients into blender and you’re good to go! (As an alternative, you could top with a different sauce of your choice.) Finally, I topped it all with some fresh chopped herbs from the garden – basil, parsley, and oregano.

*I like French lentils versus regular brown lentils because I prefer their flavor and they are firmer than brown lentils. To make, combine 1 cup French lentils, 1 bay leaf, and 3 cups broth. Bring to a boil, then simmer, uncovered for approx. 20 minutes (check to avoid overcooking). Drain before serving.

To make the grilled veggies, I cut zucchini, summer squash, and eggplant into 1/2″ slices lengthwise, and red onion about 1″ thick. I sprayed both sides with avocado oil, and sprinkled with salt, pepper, and garlic powder. I grilled the veggies over medium heat, flipping halfway (maybe 5-8 minutes each side??).

So, yes, enjoy that party, dig in, and stay on track.  You got this!

Print Recipe
 Grilled Veggie Party Platter
Course Appetizers, Main Dishes, Salads & Side Dishes
Servings
varies
Ingredients
Course Appetizers, Main Dishes, Salads & Side Dishes
Servings
varies
Ingredients
Instructions
  1. Preheat grill to medium heat. Spray both sides of each veggie slice with avocado oil (or, instead, brush with oil), and sprinkle with salt, pepper, and garlic powder. Grill the veggies over medium heat, flipping halfway (cook approximately 5-8 minutes each side). 

Roasted Sweet Potatoes

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Batch cooked sweet potatoes . . . a regular on my meal plan

 

Have only a few minutes to squeeze in some meal prep today or tonight? Roasted sweet potatoes are the no-big-deal of meal prep. With very little effort and time, you can stockpile your fridge with ready-to-eat, nutrient-rich slow carbs that are great with breakfast, lunch, or dinner. Meal prep doesn’t always have to happen in one big session. Micro sessions, squeezed in when you have a little time to spare works great, too!

When I make roasted sweet potatoes, I love to use the Montreal blend from Teeny Tiny Spice Company, or a combo of chili powder & cumin. Whatever spice blend you choose, check the label to make sure it’s made with recognizable ingredients, and none of the junk that’s going to interfere with your health.

If you’re cooking organic potatoes, go right ahead and enjoy the eating the skin, too! It’s a good source of vitamins and minerals such as iron, potassium, and b vitamins, and contains a good dose of fiber, too. Conventional (not organic) potatoes are on the “dirty dozen” list when it comes to pesticide use, so, in that case, avoid eating the skin.

These roasted sweet potatoes can be tucked into just about any meal!

Print Recipe
 Roasted Sweet Potatoes
Course Salads & Side Dishes
Servings
(depends on amount of potatoes)
Ingredients
Course Salads & Side Dishes
Servings
(depends on amount of potatoes)
Ingredients
Instructions
  1. Rinse potatoes and scrub clean. Cut in half lengthwise, rub cut side with a little bit of oil, and then season with salt and your favorite spices. I love to use the Montreal blend from Teeny Tiny Spice Company, or a combo of chili powder & cumin.
  2. Place cut side down on a baking sheet, and bake at 400F for about 30-40 minutes (until soft).
  3. Or, if you prefer, cut potatoes into wedges or cubes, and toss with some olive oil or avocado oil and whatever spices you enjoy. Roast at 425F until they are browned to your liking.

Slow Cooker Pork Carnitas and Taco Slaw

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If you need to feed a crowd and want to keep everyone happy AND keep yourself on track, this is your solution! Throw this in the slow cooker while you enjoy some pregame chill-time. Serve it buffet-style with some easy-peasy taco slaw (recipe below) and a choice of add-ons: black beans, brown rice, avocado, tomatoes, sour cream, lime wedges, tortillas. Whatever your guests’ needs – gluten-free, dairy-free, slow-carb, low-carb, all-the-carbs – everyone is covered! Buffet-style entertaining is an easy way to keep yourself on track with real food, fat-burning meals without having to prepare two different meals.


If you’re looking to stay lean or get lean and keep cravings in check, include some protein, fat, and slow-burning carbs on your plate. For this meal, your best bet would be pork, some avocado or sour cream, a hefty pile of the slaw, and some beans. Skip the processed carb tortillas, and if you really want some rice, keep the portion small.
For the carnitas recipe, check out http://fitmencook.com/slow-cooker-pulled-pork-carnitas/


Print Recipe


Taco Slaw

Course Main Dishes, Salads & Side Dishes
Cuisine Mexican

Servings


Ingredients

Course Main Dishes, Salads & Side Dishes
Cuisine Mexican

Servings


Ingredients


Instructions
  1. Combine all ingredients.

Easy appetizers: Salad-on-a-Skewer & Sprigs in a Blanket

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So much entertaining this time of year, right? I looove it, but I don’t want to spend the holiday season stuck in the kitchen! If you happen to party with me this time of year, you’ll probably see these quick and easy appetizers make an appearance.

Salad-on-a-Skewer and Sprigs-in-a-Blanket (a.k.a. prosciutto-wrapped asparagus) are a breeze to make, and also pack in a lot of veggies. And, let’s face it – it’s nice get a few veggies in this month in between all those Christmas cookies. These appetizers are also free of refined carbohydrates (unlike the usual appetizer choices full of bread and crackers).

Salad-on-a-Skewer:
I used the small bamboo skewers, and loaded each with a chunk of roasted beet (you can skip the roasting yourself and use the precooked), a few leaves of baby spinach, and a chunk of blue cheese (I found some Danish blue cheese that was firm enough to hold up to being skewered). Last, I drizzled them with some sherry vinaigrette (recipe below – makes a big batch to keep for other meals and salads during the week).

Sprigs-in-a-Blanket:

Works best with thick asparagus spears, but I could only find thin ones at my supermarket, so I just wrapped two sprigs in each. Spiral wrap a proscuitto slice around the asparagus, and cook on a baking sheet at 450F until prosciutto is crispy (5-8 minutes). Halfway through cooking, rotate the spears for even cooking.

Print Recipe
 Sherry Vinaigrette
Course Appetizers, Salads & Side Dishes
Servings
Ingredients
Course Appetizers, Salads & Side Dishes
Servings
Ingredients
Instructions
  1. Add all ingredients except olive oil to a bowl or jar and whisk to combine. Slowly drizzle in olive oil, a little bit at a time, whisking to combine. This makes a large batch, leaving you plenty for the rest of the week.