Quick summer time lunch

Heyyyy guys!! How are things going in your neck of the woods (who says that?)?? Over here in Oklahoma, we went straight from winter to summer with only a few days of spring. And to that I say, "BOOOOO!!". Spring is my favorite season. I love seeing all of the dead trees and grass come to life with a bright green color. And the weather is absolutely glorious--it's a break from all of the cold weather and instead has a nice crisp air that isn't cold, but refreshing. Welp, I only got to enjoy that a few sporadic days. Welcome to Oklahoma weather 🙄.

So because it's getting hot here (and because I'm pregnant), I'm craving lots of cold, fresh foods. Side note, I had Jason's Deli for lunch the other day with a friend for the first time in like 10 years, and the salad bar was SO refreshing!! I'm trying to remember what all I put in my salad so that I can recreate it, because it was super delicious. Do people even go to Jason's Deli anymore? I'm okay with the free ice cream that comes with every meal....🙋

Today's recipe isn't as much of a recipe as it is a guide for creating a delicious and easy lunch that can easily be prepped ahead for multiple lunches. I receive periodic packages from Bolthouse Farms (I was not compensated for writing this post) and the most recent package had their new organic vinaigrette dressings. I'm a big fan. I got this three herb and a lemon basil one. They also send us delicious juices and smoothies that Isaac loves as snacks (I liked their green juice one). 

For this batch, I used Banza pasta to give it more fiber and protein and really enjoyed the hearty texture. I also used some pimiento-stuffed green olives that we had on hand, but you could use any olive to give it a nice saltiness. Feel free to use whatever veggies you wish. I wish I had had artichokes, because I think that would be a nice addition. If you try them in it, you should let me know what you think.

P.S. Baby will be 17 weeks tomorrow and we find out the gender in 3 weeks. We are SO excited!!!

Yield: 4-5 servings

Author: Ashley Smith, RD

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Quick Summer Time Pasta

Ingredients

• 8 oz spiral pasta, cooked according to package instructions (I used Banza)
• 3 cups chopped veggies: spinach, broccoli, carrots, cherry tomatoes, olives, whatever YOU want
• Crumbled feta cheese
• Bolthouse Farms Three Herb dressing (amount depends on your preference)
• Squeeze of lemon
• 3 fresh basil leaves, chopped
• Optional choice of protein: I think chickpeas or shrimp would be delicious in this!

Instructions

1. Cook pasta according to directions and rinse in cold water to cool the pasta down. Chop your veggies of choice and combine with the pasta, feta cheese, dressing, squeeze of lemon, basil leaves, and protein, if using. You can eat immediately or leave leftover in the fridge for several days. If you are packing for lunches, you could put the dressing on the bottom of your container with the salad on top and shake right before serving.

Easy Ways to Get Your 5-A-Day part 1.

So I've got to be honest. I had the idea for this post like over a year ago. A YEAR!! But I never got motivated enough to take the pictures or write the blogpost. I haven't been active on the blog lately. The perfectionism in me just wants the blog to look perfect, for everything I say to be super funny and entertaining, and for my information to be helpful. And let's be real, my pictures are still lacking, and entertainment writing isn't my strong suit. But I've decided that those things don't really matter. I can't get better at food blogging if I don't blog, right? 

So here I am, starting a two part blog series on easy ways to get your 5-a-day. Eating veggies is something that I absolutely love and actually crave. I'm not lying. So incorporating them into my diet isn't that difficult. However, I realize this isn't the case for everyone.

The recommendations for fruit and vegetable consumption for adults is 1.5-2 cups of fruit and 2.5-3 cups of vegetables each day (hence the "5 a day" slogan). These recommendations are based off of research that shows a reduction in the risk of certain diseases (think cancer, heart disease, etc) in relation to fruit and vegetable consumption. And although juice cleanses/smoothies are super popular right now and an easy way of reaching that goal, I'm not really a big fan of them. I would much rather you eat your fruits and vegetables. You're gonna get more full and stay satisfied far longer (hello fiber!!) while keeping your sanity. I mean, come on, who wants to drink carrot and kale juice every day?? Please. No. I want to put a disclaimer, I don't think you need to be rigid about these recommendations. I promote intuitive eating, so some days vegetables or fruits just aren't going to sound as appetizing and your consumption will be less. But other days, you'll really crave them and your body will be asking you for them, so you will have a lot more. Intuitive eating has been shown to increase diet diversity, and therefore nutrient intake. 

I think the reason most people don't like making/eating vegetables is because they simply don't know how to fix them to make them taste good. Soooo....I give yooooo...simple recipes to help you get your five a day in! 

First, oven roasted broccoli. I make this ALL the time. It takes like 5 minutes to prepare and 15-20 min to roast. And it's delicious.

Just turn the oven on to 400. While it is preheating, rinse two large heads of broccoli with water. Cut the heads of broccoli from the stem and then pull them apart to make smaller florets. Place in a bowl and drizzle with olive oil, minced garlic, kosher salt, and pepper. Roast in the oven 15-20 minutes. I like mine a little charred....And really this works for any root/cruciferous vegetables. I love a mixture of brussels, broccoli, red onion, cubed sweet potatoes, and parsnips. 

The next vegetable I present to you is garlic green beans. They're a go-to when I want to add a veggie to a meal. And they are far superior to the typical lettuce and ranch side salad people always make. Gag...(sorry that I'm so dramatic. If you like the ranch and lettuce combo, go you.)

Bring a pot of water to boil. As you are waiting for the water to boil, snap the ends off 1 lb of green beans and then snap into bite sized pieces. Once water is boiling, add your green beans and bring back to a boil for 10-15 minutes or until soft and to your liking. Meanwhile, heat 1 Tbsp olive oil in a small skillet and add 3/4 Tbsp minced garlic, 1/2 tsp salt, 1/4 tsp pepper, and 2 Tbsp of chopped walnuts or pine nuts. Sautee until garlic starts to brown. Once the green beans are cooked, drain and then top with the garlic, olive oil, nut mixture. 

The next "recipe" is something I've been eating a lot lately. With summer produce being super cheap, I've been loading up on fruits. My body has been saying "give me all the fresh berries as possible!" So I've been eating yogurt with strawberries and blueberries very frequently. Like I've mentioned before, I'm a fan of crunchy with my soft textures. So I came up with this little mixture to add to my yogurt and it is SO SO good.

Mash about 1/2-1 tbsp ripe banana (think of 1 Tbsp on a stick of butter) with 1 tsp peanut butter and a sprinkle of cinnamon. Add 2 Tbsp plain bran flakes and 2 Tbsp honey bunches of oats (or special K) and mash all together. Top your yogurt and fruit bowl with this mixture and devour!!! 

So there you have it! Three easy peasy recipes to increase your fruit and vegetable intake. Stay tuned for a few more super simple vegetable and fruit recipes. In the meantime, what are YOUR favorite ways to get your 5-a-day in?

A Taste of My Tuesday

If you’re a food blog follower, you’re probably familiar with “What I Ate Wednesday” blog posts in which the blogger posts about what they have been eating. I know I really enjoy reading those posts because it gives me an idea of how other people eat and it also sparks ideas for my own meals. I’ve decided I want to do my own version of these posts titled “A Taste of My Tuesday.” As a disclaimer, I most likely eat more than what is pictured here because I tend to take bites of things as I cook or as I’m finishing up a meal. This actually might help me clean up my own eating habits!! These posts will hopefully give you a good look into what a dietitian realistically eats as well as give you some meal/snack ideas. And it will be a whole lot easier for me to share simple recipes with you without having to make a whole blog post on it. I doubt you want to read an entire post on my roasted broccoli (okay, I am dedicating a post to my broccoli, but there are a few other recipes that are going to be included in that one).

So here’s to my first Taste of My Tuesday blog post.

Breakfast: Breakfast Cookie Dough--I know I probably shouldn’t eat the same breakfast everyday, but homegirl can’t stop! Seriously, I probably eat it 4 days a week. I just mix it up the night before and leave it in a bowl overnight in the fridge. Mash ½ a banana and add in 1 Tbsp plain protein powder, 1 Tbsp peanut flour (PB2), ½ Tbsp peanut butter and 1/3 cup oats. Then add in about 2 Tbsp milk of choice and leave uncovered in a bowl or plate. In the morning, top with chopped walnuts and dig in.

Cold brew coffee. I can’t start my day without it....

Lunch: Brussels sprouts hash with an over easy egg + handful of homemade snack mix (air popped popcorn, chex, pretzels). Saute sweet potatoes in olive oil and then add onions, garlic, and any other veggies (I added cauliflower this time, but bell peppers and mushrooms would be good) with garlic salt and any additional seasonings of choice. Add chopped ham (or any other meat) and a little bit of gouda cheese just to warm it up. Top with an over easy egg and enjoy! 

Snack: I found this coconut flour cake today and wanted to give it a try. I've tried a lot of "lighter" single-serving cakes that really aren't that good. Not so with this one! I'll definitely be making it regularly! Side note: I added 1/2 Tbsp dark chocolate chips instead of 1 Tbsp regular chocolate chips. 

Dinner: Homemade corn chowder + dark chocolate and a mint. It lacked a whole lot of flavor on its own, so we topped it with chopped bacon, avocado, black beans, and cilantro. Not too shabby... 

Evening Snack: 3 cups of skinny pop 

And that was what a normal day of food looks like for me! Like I said, I tend to grab bites of food here and there, a habit I need to work on. What have you been eating lately? 

P.S. Check back later this week for a new breakfast recipe!!