Disclaimer: Do not expect strict recipes

As a dietitian I am constantly receiving messages from my family and friends that go something like “Can you send me a recipe for dinner?”. While I can send you ideas, the truth is I rarely follow a “recipe”. The whole idea of that is too restrictive for me. Instead, I find inspiration from somewhere, think about how I can use what I have, and make meals. So what you will find below are a lot of my go-to “meals” that you can use as a loose framework for inspiration in your own kitchen. Don’t have an ingredient I used? It likely doesn’t matter. I substitute vegetables, herbs, spices, etc. daily and it all ends up alright :)

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Greater Greek Salad

If a Greek salad is not your favorite kind of salad you are probably lying. What makes this greater? The added non-starchy vegetables for a pack of fiber, some plant-protein from the chickpeas and a lightened lemon-y dressing. Ok I’m hungry…

*Recipe is for 1 serving

WHAT TO GRAB:

-arugula

-spinach

-tomatoes

-red pepper

-cucumber

-1/3 can chickpeas, drained and rinsed

-1 tbsp. feta cheese

WHAT TO DO:

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Greek Yogurt Bagels

WHAT TO GRAB:

WHAT TO DO:

Banana Pancakes

WHAT TO GRAB:

-1 banana

-1 egg

Optional additions:

-oats

-coconut flakes

-berries

-nuts (chopped finely or slivered)

-vanilla extract (a dash usually does it)

-chia seeds

WHAT TO DO:

Mash the banana until most of the lumps are out. Add in the egg and whisk together (a fork works fine). Add in whatever additions you have on hand. Heat the skillet and treat like a normal pancake!

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Vegetable Bolognese

I know, you’ve always thought that bolognese HAS to include meat. Wellllllll psych! It doesn’t. Here is my meatless Monday rendition of bolognese.

WHAT TO GRAB:

-1 can of marinara sauce (choose one without added sugar)

-1 can of beans of your choice (I like white beans here)

-1 can of artichokes, chopped

-1 cup mushrooms, chopped

-1/4 cup chopped olives of your choice

Toppings:

-Parmesan shavings (leave it out if you’re going full vegan here)

-Fresh basil

WHAT TO DO:

-Add all ingredients to a saucepan

-Heat and EAT :)

^actually add some noodles first. Unless you prefer sauce on it’s own, then do you.

Egg Muffins

I swear I made these long before Starbucks made them trendy. Simple make-ahead item that I meal-prep on a Sunday for weekday meals that are slightly more elegant than my typical Siggi’s yogurt.

Recipe makes 12 muffins. Serving ~2-3 muffins.

WHAT TO GRAB:

-1 carton of eggs

-Any vegetables you like

-Salt

-Pepper

-Garlic powder

-Cheese of your choosing (I’m a parm fan if you haven’t noticed)

Vegetables I suggest: peppers, spinach, olives, artichokes, tomatos

WHAT TO DO:

Take 6 of the eggs and separate yolks to create egg whites. Add 6 egg whites + 6 whole eggs to a bowl. Whisk together. Add in chopped vegetables. Add in S&P and some garlic powder.

ADD COOKING INSTRUCTIONS

Make it a full breakfast with the addition of some avocado, high fiber bread/crackers, or a side of fruit.