Miracle Noodles with Steamed Veggies and Almond Butter Sauce (Dairy-free, Gluten-free, Paleo/Keto Friendly, Grain-free, and Vegan!)

IMG_7258What the heck are you talking about? Miracle noodles? What could those be? Well, if you haven’t heard of them, I highly recommend trying them. I have found them at most grocery stores, but I find them to have a good deal on them at Whole Foods (less than $2 per pack!) What are they exactly? Miracle noodles, also known as zero noodles, have zero calories, fat, and very few carbs. They easily replace regular noodles in any dish and trick your mind into thinking you are eating actual noodles!

Miracle noodles are made with 3 simple ingredients, none of them being harsh or crazy chemicals. If you read the package you will see the short list: water, konjac flour, and a calcium additive. Let’s break these ingredients down so you can understand what you put into your body, because although it might sound foreign, there are actually benefits.

Water: Well, I feel like I really don’t need to explain this one…

Konjac Flour: Konjac flour is made out of a fiber that comes from the Konjac plant. It can also be known as Amorphophallus, but can be called konjaku, elephant yam, devil’s tongue, snake palm, and voodoo lily. Do not be intimidated by these oddly descriptive names. It is honestly tasteless so whatever you mix it with, it will bind that flavor instead. A couple of health benefits that come from konjac flour are improvement in the digestive system, high fiber, and probiotics to help improve gut health. Think of it this way, higher fiber foods help keep us fuller longer, so it will also aid in weight loss!

Calcium Additive: This is a simple ingredient that is just old-fashioned picking lime. It is used to help the noodles keep their shape and stay completely natural. Do not let the word calcium fool you because it does not actually supplement calcium. Honestly, it does not harm or benefit you in any specific way!

Miracle Noodles are really simple to make, but you do need to thoroughly follow the directions. My mom instantly snuffed her nose up at these when I brought them home because she had tried them in the past but found them to be absolutely awful. I asked her how she made them, and she didn’t remember. I asked her if she followed the directions, she said, “Of course not!” So, my goal was to change her mind and create a dish that would fulfill a craving I constantly have…Asian Cuisine. I love Asian noodle dishes, but I am gluten-free, so between noodles (even rice noodles can mess with my tummy and they are higher in carbs than I prefer.) So, I like to play around with clean ingredients and create my own twist on dishes.

I am not sure what dish this is a twist on, but I know that it turned out delicious the first time I made it, and even better the second time. It’s spicy, nutty, savory, and full of flavors. I absolutely love spicy peanut sauces, so I made a spicy almond butter sauce for added benefits. I also added some of my favorite steamed veggies and crunchy peanuts on top for an added texture.

This recipe might seem impossible, because it is labeled as Dairy-free, Gluten-free, Paleo/Keto Friendly, Grain-free, and Vegan…how could something be all of those things and be delicious? Well, try it out for yourself and enjoy a very low calorie, high protein dish!

Miracle Noodles with Steamed Veggies and Almond Butter Sauce

This recipe yields one bowl that will fill you up for hours!

Ingredients

  • 1 package of Miracle Noodles; I used the angel hair
  • 1/2 cup carrots; I used baby carrots but use whatever you feel
  • 1/2 cup bell pepper; sliced
  • 1 cup broccoli
  • 1/2 cup mix of green onions, white onions, cilantro, and minced garlic
  • Optional: crushed peanuts for topping

Sauce Ingredients

  • 2 big tablespoons almond butter
  • 2 tablespoons coconut aminos (or soy sauce)
  • 2 tablespoons sesame seed oil
  • 1 teaspoon honey
  • 1 teaspoon black pepper
  • 1 teaspoon powdered ginger
  • 1 teaspoon crushed red pepper

Directions

  1. When you open your noodle package, they will smell fishy and off putting, but I promise after cooking they will smell like nothing at all! Start by draining them in a colander and then rinsing for about 20 seconds in cool water. Really make sure to rinse and mix around the noodles.
  2. Next, boil about 2 cups of water in a small pot. Put the noodles in the boiling water for about 2-3 minutes.
  3. This is an important step that should not be missed: drain your noodles and put the noodles in a medium preheated pan (about 6 or 7). Dry your noodles out for 5-7 minutes to get the best result. Then place in a bowl and set aside. These instructions are all on the package, but I thought I would write them here so it’s all included!
  4. Next, steam your veggies. Do this whatever works best for you, I personally reused my small pot from earlier and just boiled some fresh water to pour my veggies in. I’m all about less dishes.
  5. In your pan from earlier, sauté and soften your mix of onions, cilantro, and garlic in olive or coconut oil. Mix these immediately with your noodles for maximum flavor!
  6. To make the sauce, simply stir all the ingredients together in a small dish. Mix half of the sauce with your noodles.
  7. Place your steamed veggies on top of your noodles. Pour the other half of your sauce on top of the veggies. Top with crushed peanuts.
  8. Enjoy every single bite!

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Pesto Turkey Meatballs (Gluten-free, Dairy-free, Paleo Friendly)

I eat a fair amount of chicken, in fact, it is a go-to in my diet. When eating chicken, I really only eat the breast because it is lower in calories and fat, but very high in protein. However, I do go through phases where chicken does not sound appealing because I have eaten too much of it. So, I decided I needed a change.

My second go-to meat is always lean ground turkey. I love it’s versatility and protein content. I personally buy 99% lean, because I tend to add healthy fats (like olive oil and coconut oil) to my cooking and do not need the extra fat from meat. However, for some, 99% lean is way too dry. If this is you, I suggest trying 90% lean! With that being said, I couldn’t decide how I wanted to cook it up. I wasn’t in the mood for tacos or burgers…then I realized something I haven’t had in awhile…MEATBALLS!

Now, this brings up a fun fact. For my friends that know me, you know I love Jersey Shore. So, I thought why not make some versatile, Italian flavored meatbawls, in honor of Jersey Shore Family Vacation finally airing and being so successful! I am a huge fan of a few shows on MTV, but Jersey Shore is literally the reason I pay for a Hulu account. I just love a good reality tv show!

My first step was to think about the flavors that I like most in Italian cooking. My number one is always basil! I love how it can make a meal taste fresh and so flavorful while also being a leafy green (that counts right?) But what’s better than just basil? Pesto. I had a jar of pesto from Trader Joe’s that I have been using in various ways, but this seemed like a great way to add flavor to my meatballs. I also love dried oregano, minced garlic, and to my father’s disapproval, dried parsley. These flavors can easily be used in many ways and with many sauces, pastas, and salads.

Now, normally meatballs call for breadcrumbs. However, I am gluten-free (if you haven’t noticed). I decided to try to make them with almond flour instead of any type of bread crumb. This also eliminated any high carbs or extra/unneeded starches. If you have a nut allergy, I am sure rice flour would work as well, but like I said, I didn’t want the extra carbs. The use of almond flour also made my meatballs paleo friendly, so enjoy babes!

Pesto Turkey Meatballs Recipe

I was able to make 13 large meatballs, but if you wanted to make more, you could just use less meat in each ball. PS: these are better enjoyed while watching Snooki and Deena day drink and dance their hearts out (;

Ingredients

  • 1 pound lean ground turkey
  • 1 egg
  • 1/4 cup almond flour
  • 3 cloves garlic, minced
  • 2 tablespoons dried or fresh oregano
  • 2 tablespoons dried or fresh parsley
  • 2 tablespoons pesto
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper

Directions

  1. Preheat your oven to 400 °F. Line a baking sheet with foil. This creates easier clean up for you! IMG_7045
  2. In a mixing bowl, add egg, garlic, almond flour, parsley, oregano, pesto, salt, and pepper. Mix until all ingredients are combined.
  3. Add your lean ground turkey. Be sure to mix really well so all of the turkey is covered in flavors, egg, and flour!
  4. Using a tablespoon for measurement, take a scoop of turkey and using your hands, roll into a tight ball and place on your baking sheet. If this thought totally disgusts you, you can also use a cookie scoop so you aren’t touching the raw meat. When making your meatballs, remember to try to make them all a similar size so you can be sure they cook through all the way.
  5. Put baking sheet in the oven and allow your meatballs to cook for 20 minutes.
  6. Using tongs, flip your meatballs so they brown on both sides. Cook for 10 more minutes.
  7. Allow to cool.
  8. You can enjoy them on pasta, add them to my Spaghetti Squash with Avocado Pesto or how I decided to enjoy them tonight, with some veggies and homemade tzatziki! Just because they are Italian meatballs, it doesn’t mean they can’t go well with Greek (;

Cheesy Kale Chips (Vegan, Gluten-free, Dairy-free)

IMG_6423If you follow my blog or Instagram (@wellnessandwelldrinks) you know my absolute obsession with kale. It is honestly one of my favorite foods. So, it should be no surprise that I am bringing you another kale recipe! Yes, I fully believe one day I will turn green, and no I am never going to end the positive relationship kale and I have.

I’ve been making kale chips for years. In college, I wanted to find an alternative to carb filled chips, so I found random vegetable chips, one being kale chips. I first tried the version Trader Joe’s sells and although I love them, I knew I could easily make my own version for less than $4 a bag. So I started making kale chips of all flavors; ranch, sea salt, cracked pepper, taco, spicy buffalo…you name it! But something I couldn’t figure out was how to make a delicious cheesy version. Sure, I tried powdered cheese, but that stuff is not the best for your body. My recent dietary needs call for natural, less processed foods. Then I remembered an ingredient I recently started incorporating into my life…nutritional yeast.

If you remember, I used nutritional yeast in my Creamy Vegan Alfredo Sauce. I will go ahead and paste my excerpt about nutritional yeast again here:

“Nutritional yeast is actually made from an organism that grows on cane and beet IMG_6182molasses which is then harvested and dried to deactivate the yeast. Sounds super unappealing right? I thought so too, until I found out some of the benefits. First of all, nutritional yeast is full of B vitamins, especially B6 and B12. It also helps improve digestion and contains both protein (up to 6 grams per serving) and thiamine, so yes, this can potentially aid in weight-loss. Not to mention, it has antiviral and antibacterial powers so, hello immune system booster! It is way lower calories than cheese, not to mention has no fat, sugar, or added ingredients. Nutritional yeast adds a nutty cheese flavor to all your dishes. I first tried it on some popcorn and wow, it tasted just like parmesan cheese! I am still an avid cheese consumer (it makes wine nights that much better!) but I think it is important to find ways to lessen the amount of dairy I eat, and expose that to others as well. Many stores selling nutritional yeast, but I like to buy mine at Trader Joe’s and Sprout’s.”

My idea came from adding it to popcorn (again, if you haven’t tried that yet, it’s so tasty!) I knew nutritional yeast adds a great cheesy flavor, and now I know that when it’s baked, it becomes even cheesier! Follow my recipe below for a healthy, beneficial snack that will have you shocked at simple it is to make (and consume the entire batch within one sitting…) But hey, it is KALE after all (;

Cheesy Kale Chips Recipe

This recipe yields about 3-4 cups of kale chips when cooked. Honestly, this is one of those recipes you can add more or less seasoning to based on preference. It is easily customizable!

Ingredients

  • 1 bunch of kale, chopped and steams removed
  • 4-5 tablespoons of nutritional yeast
  • 3 tablespoons olive oil
  • 1 tablespoon sea salt
  • 1 tablespoon black pepper

Directions

  1. Preheat your oven to 300 °F. Line a cookie sheet with foil.
  2. In a bowl, mix together kale, olive oil, nutritional yeast, and spices. I like to use a container with a lid so I can just shake it all together.
  3. Spread the kale out on your cookie sheet.
  4. Bake for about 10 to 15 minutes depending on your crunch preference. I like mine to be crunchy but not burn so I cook for about 12 minutes.
  5. Store extras in an air tight container. Enjoy a portion or all at once (;

Creamy Vegan Alfredo Sauce

IMG_6186As most of you know, I am not vegan. However, lately my stomach has been a mess due to my adenomyosis, so I have been trying to eat really whole, natural, and healthy foods for the past couple of days. I’m gluten-free, which helps with the inflammation, but every now and then I try to be dairy and meat free to help my stomach get back on track. Last night, I was craving fettuccini Alfredo, so I brainstormed a way to make this recipe full of veggies, completely dairy free, and just as delicious as the real stuff. I must say, I was actually surprised how well this turned out!

In this recipe, I use nutritional yeast in replacement of cheese. If you have never use this stuff, I highly recommend trying it out. Nutritional yeast is actually made from an organism that grows on cane and beet molasses which is then harvested and dried to deactivate the yeast. Sounds super unappealing right? I thought so too, until I found out some of the benefits. First of all, nutritional yeast is full of B vitamins, especially B6 and B12. It also helps IMG_6182improve digestion and contains both protein (up to 6 grams per serving) and thiamine, so yes, this can potentially aid in weight-loss. Not to mention, it has antiviral and antibacterial powers so, hello immune system booster! It is way lower calories than cheese, not to mention has no fat, sugar, or added ingredients. Nutritional yeast adds a nutty cheese flavor to all your dishes. I first tried it on some popcorn and wow, it tasted just like parmesan cheese! I am still an avid cheese consumer (it makes wine nights that much better!) but I think it is important to find ways to lessen the amount of dairy I eat, and expose that to others as well. Many stores selling nutritional yeast, but I like to buy mine at Trader Joe’s and Sprout’s.

Creamy Vegan Alfredo Sauce

This recipe yields about 4 cups of Alfredo sauce. I personally got multiple uses out of it, but it could easily serve 4 or 5 people!

Ingredients

  • 2 1/2 cups riced cauliflower (note: you can use small cut up pieces as well, riced will help it blend easier)
  • 1/2 white onion, chopped
  • 2 tablespoons olive oil
  • 4 cloves of garlic, minced
  • 1 1/2 cup of unsweetened almond milk
  • 1/4 cup nutritional yeast
  • 2 tablespoons cracked pepper
  • 1 tablespoon sea salt

Directions

  1. Boil water in a small sauce pan. Add the riced cauliflower and let cook for 5 minutes. The softer, the better. Then drain.
  2. In a pan, add your olive oil and onions. Let the onion cook until soft and brown in color.
  3. In a blender, combine cooked cauliflower, cooked onion, garlic, almond milk, nutritional yeast, sea salt, and cracked pepper. Blend until smooth and creamy.
  4. Serve warm and store leftovers in an air tight container or jar for up to a week.

Ways to enjoy and use:

  • I made spaghetti squash (for information how to cook spaghetti squash/its benefits IMG_6188 click here) and steamed broccoli, then added a good heaping of this delicious sauce. This picture does not do this dish justice at all, but what can you do (;
  • Chicken Alfredo
  • Mix into brown rice or quinoa
  • Pour on top of baked potatoes
  • As a replacement for regular pizza sauce
  • Pour on top of roasted veggies
  • As a dip for air fried veggies
  • Fettachini Alfredo!

Spaghetti Squash with Avocado Pesto (Vegan and Gluten-Free)

IMG_6032That’s right folks, this meal is not only just gluten-free, dairy-free, nut-free, and full of greens…but it is completely vegan! I like to have one day a week where I am fully vegetarian, and today I had a craving for a creamy pesto pasta. So, as usual, I brainstormed how to stuff as much whole, natural goodness as I could in one dish! Thus, my avocado pesto sauce was born and tossed with perfectly cooked spaghetti squash.

If you’ve been following me for a while, you know how much I love spaghetti squash. I have a recipe for spaghetti squash with a meaty sauce (for days I am craving more protein than usual), but I am determined to create even more ways to enjoy this pasta substitute! Cooking spaghetti squash is simple and can easily be done while doing other things. For example, I popped my squash in the oven and did some chores…okay I put my dirty clothes from this weekend in the hamper…and I did a hair mask! It’s great because unlike regular pasta, you do not have to babysit it! I personally cook mine in the oven, but I used to cook it in my crock pot, and I’ve heard it’s even easier in an instant pot!

Now, if you aren’t a squash fan, you can always use this pesto in another way! Try it on chicken, regular pasta, as a veggie dip, or even in a salad! The possibilities are endless! What I love the most about it is how creamy the avocado makes the sauce. I used to think you had to use pine nuts or cream of some sort…but I proved that theory wrong. Plus, avocados are extremely good for you, and don’t worry, you don’t taste it with all the basil, garlic, and parsley inside!

Like I’ve stated before on my blog, spaghetti squash is high in fiber, vitamin B, potassium, and omega-3 fats. It also contains the essential minerals calcium, iron, phosphorus, and zinc. All of these benefits can help aid in weight loss, lower cholesterol, and help regulate your blood sugar. Bring in my pesto sauce, and you’re getting healthy fats, immune fighting herbs, and plenty of fiber! It’s all around a win-win!

Spaghetti Squash with Avocado Pesto (Vegan and Gluten-Free) Recipe

This recipe includes how to prepare a whole spaghetti squash, so there will be enough for leftovers. As for the pesto, I made enough for one meal, so please feel free to double or triple to fulfill your needs!

Ingredients

  • 1 Spaghetti Squash
  • 1 Tablespoon olive oil
  • Salt and pepper (optional; this time I did not add extra!)

Pesto Sauce

  • 1/2 cup fresh basil, chopped
  • 1/2 cup kale, chopped
  • 1/2 cup fresh parsley, chopped
  • 1 medium avocado, chopped
  • 1/2 cup water
  • 2 cloves garlic
  • 3 tablespoons olive oil
  • Sea salt and cracked pepper to taste
  • Optional add ins: 1 teaspoon crushed red pepper and/or 2 tablespoons of lemon juice

Directions

  1. Start by cooking the spaghetti squash. To do this, preheat your oven to 450 ℉. IMG_6030Pierce your squash with a fork so it can steam. Put your squash on a foil lined baking sheet and bake for about 10 minutes. This allows the squash to soften making it easier to cut. Cut the squash in half (I cut mine long ways, but the choice is yours) and remove all seeds. Evenly distribute olive oil and seasoning on the squash. Place the halves back on the baking sheet with the inside facing down. This helps the squash steam and not burn. Cook for about 15-20 more minutes. Take out of the oven and let it cool for 5 minutes before trying to touch. With a fork, carefully scrape your squash and create long strings.
  2. For the pesto sauce, start by softening your kale and parsley. This will help make IMG_6031them blend a little easier! I chop them, add them to boiling water for about 2 minutes, and then shock them. “Shocking” vegetables is a trick my father taught me. It keeps them looking bright and colorful because it stops the cooking. To shock vegetables after cooking, pour them straight into a bowl with cold water and ice. This is an extra step, but I am an extra person and like my pesto to be GREEN! Note that I do not do this to the basil. I want the basil to be the prominent flavor, so I don’t cook out any flavor.
  3. Next, combine all your herbs, kale, avocado, garlic, water, olive oil, and spices/flavors in a blender. Sometimes my blender acts like there is not enough liquid, so I add a couple more tablespoons of water until the pesto comes out smooth!
  4. In a bowl, or in the squash rind (save a dish!), portion yourself a serving of spaghetti squash (I eat about 1 1/2 cups at a time) and mix in your pesto sauce.
  5. Indulge in this healthy, vegan dish!

Green Monster Pizza

IMG_5750Finally, I am back to getting some time for recipe testing. The past few weeks have been very busy, but I am glad to be writing again. I will have a lot more content soon. My recipe today was inspired by my love and wanting for pizza, but not wanting something greasy or loaded with cheese. I am trying to be really good to my body for wellness and health reasons, but I do not deprive myself. I am traveling this weekend, so I know there will be plenty of times to indulge then, so I did not want to indulge today. I was pretty excited with the outcome of this pizza, and shocked that it fulfilled my craving and that I got so many nutrients in! Also, this pizza traveled well (I had it for dinner at work and it held together great!)

You might be questioning the recipe when looking at the ingredients. There are no tomatoes, no pepperoni, and a lot of greens! As my wonderful friend Ryan would say, this pizza is on the Emilee diet (putting kale in EVERYTHING!) So what did I do to make it taste more like pizza and less like salad on bread? I incorporated some of my favorite pizza flavors, olives, basil, and crushed red pepper. This gave me some pizza flavor without overloading on greasy or unhealthy toppings. Not that tomatoes are unhealthy, but they are higher in sugar, carbs and acid. I also wanted to experiment with a sauce different than the usual pizza sauce…and wow, I am glad I did!

Green Monster Pizza Recipe

This recipe yields enough ingredients for one 8-inch pizza. You can adjust for your pizza size needs! I also want to note, you can use any kind of dough that you please. Mine is a frozen, corn-based crust because I am gluten-free, but you can choose your own crust adventure (maybe zucchini crust for even more greens!!)

Ingredients

Sauce

  • 1 medium ripe avocado
  • 1 cup kale
  • 1/2 cup your favorite herb (I used basil, but parsley would work great too!)
  • 1/4 cup water
  • 2 tablespoons crushed red pepper
  • 1 tablespoon garlic powder
  • Sea salt and cracked black pepper to taste

Toppings

  • 3/4 cup shredded cheese (I used a fiesta blend because it’s what I had, but any cheese works great, including vegan!)
  • 1/2 cup steamed broccoli
  • 1/2 cup steamed kale
  • 1/4 various bell peppers, steamed and sliced
  • 1/4 cup chopped black olives
  • Drizzle of olive oil (optional)

Directions

  1. Preheat your oven to the appropriate temperature for your pizza crust. Mine was 425 °F, but times will vary.
  2. Place your crust on parchment paper on a baking sheet. This calls for easy clean up!
  3. In a blender or food processor, combine sauce ingredients. The water will help the kale and herbs get incorporated with the avocado.
  4. Spread your sauce all over your pizza crust.
  5. Time to add your cheese! Sprinkle the desired amount (I won’t judge you if 3/4 cup is not enough!)
  6. Next, take your steamed broccoli and kale and arrange on the pizza.
  7. Now comes for those bell pepper slices and black olives.
  8. Drizzle with olive oil for an extra crispness on the veggies.
  9. Cook to the time recommended for your crust. Mine was 12-15 minutes.
  10. Take your pizza out of the oven and let sit for 2-5 minutes.
  11. Enjoy!!

 

Lunchbox Salad Recipe

Hello everyone! For those who follow me on Instagram (@wellnessandwelldrinks) you know that I eat dinner at work. Lately, people have been asking me how I do this, especially because I do not have a fridge or microwave (I work at a dance studio if that makes more sense), so I am limited to options. I also do not like to wait to eat until I get home (around 9-9:30pm) because I go to bed early. If I eat right before bed, I tend to get a stomach ache and my body doesn’t get the proper chance to continue to burn calories. So, I try to eat my dinner between 5pm and 6:30pm because that is what is best for me.

What do I bring for dinner? Well, I am a huge fan of kale (as we all probably know by now) so I like to bring a kale salad. For this post, I am going to break down the recipe I most use piece by piece, but I will also offer replacements to create different flavors of salads (thats how I avoid getting bored with it!) Read below for the recipe!

Lunchbox Salad Recipe

This recipe is going to be written a bit differently than my usual recipes. I’m going to go step by step and show you how I build my salad.

  1. Kale. About 2 cups, chopped. Remember to always wash and dry your kale IMG_5411
    before using it. Lately, mine has had dirt still on it, which I don’t want to eat. Not to mention your kale was sitting in a store or the farmer’s market where others possibly touched it or something else did. Wash away all possible impurities or contaminants! I do not like buy prepackaged kale because I don’t typically eat the steams when it’s raw. So, I prefer to cut my own. But please do whatever is best for you! This is my preference, but if you like eating kale your way, do so! You are still eating kale after all!
  2. Basil. About 1/2 cup, chopped. I love fresh herbs. I IMG_5412like to chopped them up and add them to my salad because I think it adds more flavor. This is a great tip for those of you who aren’t kale lovers like I am. It will give you a different flavor and allow you to still eat kale, but with ease. Basil also has great nutritional value as well. It is not just for pizza or pasta! Put your chopped basil in your container with your kale and mix it around a bit!
  3. Avocado. 1 medium, cubed as best as you can! Avocados will always be one of my IMG_5413
    favorite foods. I love how they add healthy fats, add a creamy texture, and make my tastebuds soar from bliss. As a Californian, they are a staple to my life. Dramatic? Maybe a little. Delicious? Absolutely. Try squeezing a bit of lemon or lime juice on top to avoid having brown avocados in your salad. If needed, season your avocado pieces with salt and pepper.
  4. Quinoa. 1/4 cup, fully cooked and cooled. A healthy alternative to rice, and surprisingly a delicious addition to salads. I do not eat too IMG_5416
    many carbs, mainly because I am gluten-free and a majority of gluten-free products are even higher in carbs (not even the healthy kind). However, quinoa offers more than just a health carb option, it also contains protein and makes your salad a bit hardier. Vegetables can be filling on their own, but there is nothing wrong with adding a carb to your salad, especially if it is a meal. Plus, eating quinoa is better than croutons or those yummy, but greasy tortilla crisps.
  5. Chicken. 3/4 cup, chopped and cooled. Or 1 breast. I love chicken breast; it is so img_5417.jpgversatile, low in calories, and has so much protein. I personally do not eat a “full breast”. I take the chicken breast and cut it in half to make 2 thin breasts. I started doing this in college to make my chicken last longer, but also because it cooks so much faster! Less than 5 minutes on each side which is great for my busy lifestyle. My chicken marinated in 1 tablespoon of balsamic vinegar, salt, and pepper before I cooked it in a skillet with 2 tablespoons of olive oil. This adds flavor without too much added sodium.
  6. Dressing. I like to make my own dressings, just so I always know what is going inside of my body. Also, store bought dressing a lot of times has added sugars and carbs. For this salad, I mix 1 tablespoon balsamic vinegar, 2 tablespoons olive oil, salt, and cracked pepper. Yum.
  7. Pack and enjoy! Don’t forget your ice pack.

Alternative flavor options:

  • Kale, cilantro, avocado, quinoa, and black beans with a salsa verde dressing
  • Kale, parsly, tomato, quinoa, and chicken with a pesto dressing
  • Kale, dill, avocado, quinoa, and chicken with a honey dijon dressing
  • Kale, mint, watermelon, feta cheese, and onion with a balsamic dressing