Easy 3-Bean Salad

Always looking for new lunches for B man -- can you believe he eats this healthy crap hahahaha  He is 11!!!  He loved it :)  It was quick to make and he said it tasted great!!

Makes 6 cups 

Ingredients:

1 medium apple, peeled if desired, cored, and chopped (¾ cup)

½ tsp. lemon juice 

4 cups cooked chickpeas

kidney beans, 

black beans, rinsed and drained using canned

1 cup chopped green and/or red bell pepper

½ cup sliced scallions (mostly green parts)

¼ cup finely chopped celery

3½ Tbsp. apple cider vinegar

1 Tbsp. pure maple syrup

1 to 1½ tsp. Dijon mustard

½ tsp. sea salt

Freshly ground black pepper, to taste

Pinch ground cloves, plus more to taste* 

In a large bowl combine apple and lemon juice; toss to coat. (This will help preserve the color of the apple.) 

Add the remaining ingredients; toss to combine. 

If you like, season with additional salt and black pepper. *Tip Ground cloves add great nuanced flavor to this salad

Grilled Zucchini Nachos

This was super yummy AND healthy :)  I told the boys I was going to make it during the next Viks game :)  It felt like you were eating nachos and you don't feel bad hhahaha 

Ingredients

Zucchini, grilled

Black Beans

Corn, grilled

Roasted tomatoes, diced

Cheddar cheese

Lime

Red Onions

Avocado

Sour Cream

Everything Bagel Cucumber Salad

We needed a quick side and these cucumber salads are all the tiktok craze, so made one up -- it was DELICIOUS!!  It tasted like sushi hahaha  Evan just ate the salman hahahah  but the rest of us loved it!!

Ingredients:

1 cucumber, sliced

1oz smoked salmon

1oz red onion

1 tablespoon cream cheese

1 tablespoon everything bagel spice

Cheesy Tuna Casserole

 I keep trying to find a tuna casserole that I like hahaha  This was good ...my fam ate it and no one complained hahhaa but it wasn't awesome so probably won't make again :)  

Serves 14

Ingredients:

• 16 oz. box Barilla Whole Grain Pasta
• 24 oz. canned Tuna in water I used 4-6oz. cans from Costco
• 10.5 oz. can Cream of Mushroom 98% Fat Free
• 1 cup Frozen Peas and Carrots Mix
• 1/2 cup Frozen Whole Kernel Corn
• 1/2 cup cup Frozen Sweet Peas
• 2 cups Fat Free Milk
• 1/2 cup Plain non fat Greek Yogurt

• 3 cups 12oz. 2% Reduced Fat Cheese (I used Kroger Reduced Fat Mexican Style Blend)

• Cook pasta according to package instructions in lightly salted water.
• Preheat the oven to 375 degrees F.
• In a large bowl, thoroughly mix cooked noodles, tuna, cream of mushroom, all frozen vegetables, milk, Greek yogurt, and 2 cups of the cheese.
• Pour mixture into lightly greased casserole dish and bake for about 30 minutes or until its bubbly.
• Remove from oven, top with remaining cheese and cook another 3-5 minutes until the cheese melts.
• Enjoy!

Green Olive Bean Salad

Looking for more lunch ideas for B and got this from his friend -- he tells me it was DELICIOUS :)

 Serves 4

Salad Base

• 1 can (13.4 oz) chickpeas, drained and rinsed
• 1 can (13.4 oz) butter beans, drained and rinsed
• 1 cup castelvetrano olives, roughly chopped
• 1 medium shallot, finely minced
• 1/2 cup finely minced cilantro
• 1/2 cup finely minced parsley
• 1–2 cloves garlic, finely minced
• Mozzarella pearls

Honey Dijon Vinaigrette

• 3 tbsp lemon juice
• 3 tbsp olive oil
• 1 tbsp honey (a heaping tablespoon)
• 1 tsp dijon mustard
• 1/2 tsp kosher salt
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp cayenne pepper (sub with 1 tsp red pepper flakes)

Instructions

1. Add the salad base to a bowl. Add the chickpeas, butter beans, olives, shallot, herbs, and garlic into a serving bowl. Set aside.
2. Make the dressing. Add all of the dressing ingredients to a jar or cup and whisk well until emulsified. 
3. Toss together and serve. Pour all of the dressing on the salad and toss together well. Adjust for salt as needed and let sit at least 30 minutes before serving. Enjoy on toasted sourdough, or just on its own. 
4. Store any leftovers in an airtight glass container in the fridge for up to 5 days.

Chicken Pesto Bakes

 Always looking for new meals and quick ones are even better!!!  This was great -- not enough food for dinner for my crew BUT works great to prep, bake, and then have the next day for lunch!!!

Equipment

• 5 Glass Bowls 4 cup capacity
• 1 Half Sheet Pan

Ingredients

• 10 tablespoons rice uncooked (Basmati)
• 25 ounces boneless skinless chicken breast diced
• 5 tablespoons pesto Classico
• 5 tablespoons plain nonfat Greek yogurt
• 1 & 1/4 cups chicken broth
• 10 ounces cherry tomatoes
• 1 & 1/4 cup mozzarella cheese
• salt and pepper to taste

Instructions

• Preheat the oven to 350 degrees and arrange 5 oven safe containers on a cookie sheet.
• To each container add 2 tablespoons rice, 5 ounces chicken, 1 tablespoon of both pesto and yogurt, and 1/4 cup of broth. Stir well.
• Top each with 2 ounces of tomatoes and 1/4 cup of the cheese.
• Bake in the oven for about 40 minutes, or until the chicken reaches 165 degrees and the rice is cooked.
• Let cool before covering with lids and placing in the refrigerator. Reheat in the microwave for 2-3 minutes.

Notes

• Search the Myfitnesspal or MacrosFirst app food databases for Stay Fit Mom Pesto Chicken Bakes to log in your food diary.
• Bulk up with some extra rice. For every extra tablespoon of uncooked rice you add to your bowl, add an additonal 8.8g of carbs and 0.8g of protein. Don’t forget to keep the 2:1 ratio of rice to broth.
• Add extra veggies to get in some extra micronutrients!
• Freeze a few if you won’t eat them in time. Store in the freezer up to 30 days. 

Patriotic Party Mix

This was super cute for our Olympic viewing party :)  Easy to make!!

Ingredients

• 4 cups Chex cereal
• 3 cups Cheerios
• 2 cups pretzels snaps
• 1–1/2 cups dry roasted peanuts
• 1 (16 ounce) package candiquik candy coating or 1 (20 ounce) package vanilla almond bark
• 2 (1.7 ounce) containers red, white and blue sprinkles
• 1 cup regular red, white and blue M&M’s
• 1 cup peanut red, white and blue M&M’s
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1. In a large bowl, combine the Chex cereal, Cheerios, pretzels and peanuts.
2. In a microwave safe bowl, melt the almond bark or candy coating according to package directions, usually 2 minutes, stirring every 30 seconds until melted and smooth. Be sure not to over melt the almond bark as it will burn and become too thick to stir and coat the mix evenly.
3. Pour the melted almond bark over the ingredients in the large bowl and toss to coat with a large spoon. Ingredients should be evenly coated in the almond bark.
4. Spread the mixture out in an even layer on parchment paper. Immediately sprinkle with the sprinkles and then the M&M’s. Allow mixture to cool completely. Break apart to serve. Store in an airtight container or baggie.

Benihana Fried Rice

Benihana in the house!!!!  This was YUMMY in my TUMMY!!!  SOOOOO amazing!!!  So much cheaper than Benihana too :)  Don't forget to make the rice and garlic butter a day ahead.

Servings 4

Ingredients:

2 cups rice, uncooked

1 cup + 1 tablespoon water

Frozen peas and carrots bags

1/2 large onion, finely

1 bunch green onions, thinly sliced (about 6)

4 large eggs

1lb of protein (chicken, steak, shrimp)

2T safflower oil (or any neutral oil)

salt and pepper to taste

2 teaspoons sesame seeds

2T soy sauce

Behihana's garlic butter:

1/4 cup butter, softened

2 small cloves garlic, minced

1 teaspoon soy sauce

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• Instructions

• Add rice in a saucepan (or large pot) with the water. Add a pinch of salt and stir. Turn the heat to high. Once you see the rice start to boil slightly, give it a good stir. Cover the pot, then reduce heat to low and let it simmer for about 10 minutes.
• Remove the pot from the heat and let it sit (with the lid on) for an additional 10 minutes.
• Remove the lid and fluff the rice with a spoon to separate the granules as much as possible. Then, store it in a shallow container or large baking dish. Refrigerate overnight so it dehydrates. Without this step, your fried rice will be wet and clumpy.
• The next step is to prepare the Benihana garlic butter. Combine room temperature butter and two cloves of minced garlic. Add the soy sauce and mix well.
• Saute the onion and carrots until golden brown. In the last minute or two, add the green onion. Set aside.
• Next, heat up some oil and saute your chicken breast. Take it off the heat, dice, and place back into the pan. In the last minute or two of cooking, flavor it with some garlic butter. Mix until chicken is fully coated. Set aside.
• Scramble the eggs and set aside.
• Now it's time to assemble the fried rice. Pour safflower oil into a wok or a large frying pan over high heat. Add the rice and mix it well so it gets coated with oil. Add the garlic butter. Stir so that rice gets thoroughly coated in the garlic butter. Add in the vegetables, chicken, and egg. Stir well until combined.
• Season your fried rice with soy sauce, salt, and pepper (to taste). Top with sesame seeds.
• Enjoy!

Notes

• Wash the rice before cooking for best results
• Fried rice is best with cooked, day old rice. You'll need 3-4 cups of cooked rice.

Ham Salad

B doesn't like many sandwiches so I have been looking for something else he would like....this was it!!  He LOVED it!!!  AND it is high in protein!!  You can eat with crackers or pretzels too -- pretty yummy!!!  Great way to use leftover ham too!!

Ingredients

• 24 oz. cooked ham I bought ham steak
• 6 tablespoons light mayonnaise 90g
• 1/2 cup low fat cottage cheese 110g
• 1/2 cup celery diced (100g)
• 1/2 cup pickles diced (60g)
• 2 tablespoons diced onion 30g
• 3 hardboiled eggs diced
• 2 teaspoons Dijon

Instructions

• In a food processor pulse/dice up the ham really well. Transfer to a mixing bowl.
• In the food processor blend up the cottage cheese and mayo. Transfer to the mixing bowl.
• Add all remaining ingredients and stir well.
• Serve with crackers, cucumbers, celery sticks, or on a slice of bread.

Notes

• This is a great one for using up leftover ham!
• Meal prep snack idea: pack 150g with crackers, veggies, fruit, or cheese!

Avocado, Tomato, and Goat Cheese Toast

Wanted some new recipes for toast party with Genva and this was easy and yummy!!!

Ingredients:

2 ripe avocadoes

2 teaspoons fresh lemon juice

sea salt and pepper to taste

4 slices bread, toasted

1 cup arugula

2oz goat cheese

3 tomatoes sliced

1/4 cup basil leaves, roughly chopped

balsamic glaze

Cut the avocadoes in half, remove pit, and scoop the flesh into a small bowl.  Add the lemon juice, sea salt, pepper to taste.  With a fork, mash the ingredients together.

Spread the mashed avocado evenly over toasted bread slices.  Top with arugula and tomato slices.  Crumble the goat cheese over the top and sprinkle with fresh basil.  Season with salt and pepper if desired.  Drizzle with balsamic glaze and serve immediately.

Griddled asparagus and goat’s cheese toast

 Tried a new recipe for a toast party with Genva today and this was super delicious!!!  Easy to make too!

Ingredients

Asparagus

sunflower oil

2 large slices sourdough bread

1 large garlic clove, sliced in half

spreadable goat cheese

small handful of pistachios

1/2 lemon, grated

For Herb Oil:

Large handful of soft herbs (basil, mint, oregano, coriander)

juice 1/2 lemon

olive oil

For herb oil, whizz the herbs, lemon juice and a little olive oil in a mini chopper or blender until combined. 

Heat a griddle pan - rub the asparagus with sunflower oil, then cook for 2-3 minutes or until each side is charred and tender.  Put on a plate and cover loosely with foil

Drizzle the bead with a little oil, toast in the griddle pan until crisp on both sides.  Remove to a board.  Rub each slice with cut side of garlic, the spread on the cheese, pile on the asparagus.  Drizzle over the herb oil, then scatter pistachios and lemon zest

Honey Garlic Salmon

I'm still looking for anti-inflammatory meals that the boys will actually eat and this was it!!  Super good and easy to make :)

• 1 pound (450g) salmon fillet
• 1/2 cup (125ml) honey ( for non-low-carb, keto diet)
• 4 cloves garlic, minced or crushed through a garlic press
• 1/2 cup whole-grain Dijon mustard
• Juice of 1/2 lemon
• 1 tablespoon olive oil
• 1/4 teaspoon red pepper flakes
• 1/4 teaspoon Cayenne pepper
• 1/2 teaspoon paprika
• Coarse salt and black pepper
• 1 tablespoon chopped cilantro, for garnish
• 1 lemon, sliced, for garnish

1. To make the baked honey garlic salmon: Position a rack in the middle of your oven. Preheat oven to 400°F (200°C). Line a baking sheet with a large piece of foil to fold over and seal to create a packet.

2. In a bowl, combine honey, mustard, lemon juice, garlic, oil, paprika, red pepper flakes, Cayenne pepper and a pinch of salt. Stir to combine and set aside.

3. Place the salmon onto the lined baking sheet. Pour the honey mustard mixture over the salmon, and spread evenly over the fish. Sprinkle with a good amount of salt and cracked pepper. Fold the sides of the foil over the salmon to cover and completely seal the packet closed so the sauce does not leak.

4. Bake salmon in foil until cooked through, about 10-15 minutes, depending on the thickness of your fish and your preference of doneness. Carefully open the foil, and broil under the broiler for 2-3 minutes on medium heat to caramelize the top of salmon. Garnish the baked honey garlic salmon with cilantro and serve immediately with lemon slices. Enjoy!

Favorite Quinoa Salad

So I'm looking for some meals to get me through the end of the school year for B man, and he LOVED this!!!  It is delicious -- we added some feta cheese when we had it for dinner.  YUMMY!!!

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  Author: Cookie and Kate  Serves 8

INGREDIENTS

• 1 cup uncooked quinoa, rinsed in a fine-mesh colander
• 2 cups water
• 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
• 1 medium cucumber, seeded and chopped
• 1 medium red bell pepper, chopped
• 3/4 cup chopped red onion (from 1 small red onion)
• 1 cup finely chopped flat-leaf parsley (from 1 large bunch)
• 1/4 cup olive oil
• 1/4 cup lemon juice (from 2 to 3 lemons)
• 1 tablespoon red wine vinegar
• 2 cloves garlic, pressed or minced
• 1/2 teaspoon fine sea salt
• Freshly ground black pepper, to taste

INSTRUCTIONS

1. To cook the quinoa: Combine the rinsed quinoa and the water in a medium saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook, uncovered, until the quinoa has absorbed all of the water, about 15 minutes, reducing heat as time goes on to maintain a gentle simmer. Remove from heat, cover, and let the quinoa rest for 5 minutes, to give it time to fluff up.
2. In a large serving bowl, combine the chickpeas, cucumber, bell pepper, onion and parsley. Set aside.
3. In a small bowl, combine the olive oil, lemon juice, vinegar, garlic and salt. Whisk until blended, then set aside.
4. Once the quinoa is mostly cool, add it to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined. Season with black pepper, to taste, and add an extra pinch of salt if necessary. For best flavor, let the salad rest for 5 to 10 minutes before serving.
5. This salad keeps well in the refrigerator, covered, for about 4 days. Serve chilled or at room temperature.

Green Chile & Cheese Corn Dip

I was so excited for this dip for Cinco De Mayo but it was EH....it didn't have a ton of flavor and it actually kicked both Ross and I butt (literally) the next day -- too much dairy I think for the Sodahls.

Recipe adapted by Our Best Bites from Kelly White

Ingredients:

4 cans seasoned corn, drained
2 7-ounce cans green chilies
1 bunch green onions, chopped
1 cup mayonnaise (not Miracle Whip; light mayo is fine)
1 cup sour cream (not fat-free; light sour cream is fine)
2 cups shredded cheese (cheddar, pepeprjack, or Mexican blend)
Cajun/Creole seasoning (like Tony Chacheres) to taste
Jalapeño or Chipotle Tabasco sauce to taste
Optional: 6-8 slices bacon, crumbled
Optional: 1/4-1/2 cup pickled jalapeños, chopped

In a large bowl or serving dish, toss together the corn, green chilies, and chopped green onions. If desired, add crumbled bacon and pickled jalapeños. Add the mayonnaise, sour cream, and shredded cheese and stir to combine. Season to taste with Cajun seasoning (for heat and saltiness) and flavored Tabasco (for heat.) Cover and refrigerate for at least 4 hours. If desired, sprinkle with additional Cajun seasoning and/or crushed Fritos before serving. Serve with Fritos. Makes a lot.

Teriyaki Turkey Rice Bowl

Got this recipe from a friend and it was so yummy!!  The whole crew ate it too and didn't pick out any green things hahaha 

Serves 5

Ingredients

Teriyaki Sauce

• 1/2 cup Less Sodium Soy Sauce
• 1/4 cup water
• 2 tablespoons Red Wine Vinegar
• 2 tablespoons brown sugar or less as desired
• 2 tablespoons granulated sugar or less as desired
• 2 teaspoons minced garlic
• 1 teaspoon ground ginger
• 1 tablespoon cornstarch
• 2 tablespoons warm water

Ground Turkey

• 1 tablespoon vegetable oil
• 1/2 cup diced onion
• 2 tablespoons minced garlic
• 1 pound Ground Turkey
• 1 cup finely chopped broccoli
• 2 large carrots peeled and grated
• 2 green onions diced, for garnish
• 4 cups cooked white or brown rice divided

Instructions

• Mix soy sauce, 1/4 cup water, red wine vinegar, sugars, garlic and ginger in a small saucepan over medium heat. Stir with a whisk until sugar is dissolved.
• In a small bowl, whisk together 2 tablespoons warm water and cornstarch until cornstarch is completely dissolved.
• Heat sauce over medium high heat. Slowly whisk in cornstarch mixture and simmer until thickened. Remove from heat and set aside.
• Heat vegetable oil in a large skillet over medium-high heat. Add diced onions and cook until soft.
• Crumble ground turkey and garlic into the pan and cook until turkey is about half cooked. Add grated carrots and chopped broccoli and continue to cook until turkey is no longer pink.
• Pour teriyaki sauce over cooked turkey and vegetable mixture and stir. Simmer for about five minutes to combine the flavors.
• Spoon meat over rice or noodles. Garnish with green onions and serve immediately.

Notes

• Teriyaki Sauce is generally sweet. However, feel free to cut back on the amount of sugar in the sauce. 1 tablespoon of each would suffice if you prefer a more savory than sweet flavor. 
• The nutritional information is based on serving this teriyaki turkey over white rice. Use brown rice or just less rice to reduce calories and carbs.
• Feel free to customize this recipe with your favorite vegetables.
• A note about SERVING SIZE: A serving is approximately 3/4 cup of rice and one cup of the meat/veggies.
• The serving sizes are approximate and will vary depending on a variety of factors, like how much you cook your veggies down and what size your cuts of vegetables are. As a meal, this recipe will make 4-6 servings.