Ingredients

• 1 pound 85% lean ground beef
• 2 tablespoons balsamic vinegar, divided
• ½ teaspoon freshly cracked black pepper
• 2 cups arugula
• 1 teaspoon olive oil
• 4 brioche or whole-grain buns
• ½ cup soft goat cheese, crumbled
• 1 cup strawberries, sliced
• 12 fresh basil leaves, roughly torn

Instructions

1. In a large bowl, mix ground beef with 2 teaspoons balsamic vinegar. Form into 4 patties, handling as little as possible to keep the meat tender. Season both sides with salt and pepper.
2. Preheat grill to medium. Once hot, grill the patties for 8 to 10 minutes over direct heat, flipping once halfway through, until cooked to a minimum internal temperature of 160°F.
3. In a small bowl, toss arugula with remaining balsamic vinegar and olive oil.
4. Assemble burgers by placing each patty on the bottom half of a bun, then add 2 tablespoons goat cheese, ¼ cup sliced strawberries, 4 torn basil leaves and ¼ cup arugula. Top with the bun top and serve immediately.

NUTRITION PER SERVING: 489 calories, 24g total fat, 10g saturated fat, 107mg cholesterol, 755mg sodium, 31g carbohydrate, 1g fiber, 4g sugar, 36g protein, 576mg potassium, 390mg phosphorus

Analysis uses whole-grain buns.

SERVINGS: 4
SERVING SIZE: 3 ounces salmon (about 6 nuggets), plus 1½ tablespoons (25 milliliters) sauce (120 grams)
PREP TIME: 10 minutes
COOKING TIME: 20 minutes

Ingredients

• 1½ cups frozen blackberries
• 3 tablespoons (45 milliliters) low-sodium soy sauce
• 3 tablespoons (45 milliliters) honey
• 4 teaspoons (20 milliliters) rice vinegar
• 1 teaspoon fresh ginger, grated
• 1 whole star anise
• ¼ teaspoon chili flakes (more to taste)
• 1 pound salmon, skin removed
• ½ teaspoon fine sea salt
• ½ teaspoon black pepper
• 2 teaspoons (10 milliliters) avocado oil

Instructions

1. Combine blackberries, soy sauce, honey, rice vinegar, ginger, star anise and chili flakes in a saucepan and bring to a boil. Reduce heat to medium-low and simmer for 20 minutes, stirring occasionally and smashing the blackberries with a spatula.
2. Cut salmon into one-inch pieces and season with salt and pepper. Place a large nonstick skillet over medium-high heat, add oil to the pan and swirl to coat.
3. Add salmon in a single layer and sear for 1 to 2 minutes per side until all sides are golden and crispy and cooked to a minimum internal temperature of 145°F (62°C). Cook in two batches, if necessary, to avoid crowding the pan.
4. Remove the blackberry mixture from heat and pour through a fine mesh strainer into a bowl. Use a spatula to press the sauce through. Discard the seeds.
5. Serve salmon nuggets with dipping sauce on the side.

NUTRITION PER SERVING: 325 calories, 16g total fat, 3g saturated fat, 83mg cholesterol, 659mg sodium, 19g carbohydrate, 3g fiber, 15g sugar, 27g protein, NA potassium, NA phosphorus

These goat cheese mashed potatoes are whipped to light and fluffy perfection in the stand mixer (though you can also use a hand mixer). Whole cloves of garlic boiled with the potatoes add a subtle hint of savory garlic, letting the flavors of tangy, creamy goat cheese and freshly cracked pepper shine. They’re super simple to make with just four easy ingredients (not counting salt and pepper) and 25 minutes.

Whipped Black Pepper Goat Cheese Mashed Potatoes

Ingredients

• 1½ pounds Yukon gold potatoes (about 3 to 4 medium), peeled
• 4 cloves garlic, peeled
• ¾ teaspoon salt, divided
• 4 ounces plain goat cheese, crumbled
• ½ cup milk
• ½ to 1 teaspoon freshly cracked black pepper

Instructions

Peel and cube potatoes into 1-inch pieces. Place in a large pot with garlic and ½ teaspoon of the salt. Fill with enough water to cover potatoes by about 1 inch. Bring to a boil and cook until potatoes are tender, about 15 minutes.

Drain potatoes and add to the bowl of a stand mixer. You can also use a large bowl with a hand mixer.

Warm the milk, heating it in the microwave for 30 seconds. Do not let it curdle. Add the milk, remaining ¼ teaspoon salt and black pepper to the potatoes and whip until potatoes are light and fluffy.

Add crumbled goat cheese and whip until incorporated. Serve immediately.

Cooking notes

• You can use russet potatoes in place of Yukon gold potatoes.
• Adjust the pepper to suit your taste. It’s best to use freshly cracked pepper.
• Whip the potatoes just after draining. If they cool, they tend to get gummy in the mixer.
• The extra step of warming the milk makes a difference. If you’d rather warm it on the stove, do so in a small saucepan over low heat while the potatoes are boiling.
• Leftovers can be stored in the refrigerator up to 4 days.

When feeding families, there’s nothing better than deconstructed meals where each person gets to build their own meal from an offering of ingredients. These Mediterranean meatball bowls are the perfect solution for picky eaters (whether adults or kids) and with an option for batch cooking or prepping ahead, you can even throw them together on a busy weeknight without having to cook a thing.

These bowls are filling, satisfying and super nourishing. And they won’t leave you bored since they are loaded with so many delicious Mediterranean flavors.

Batch Cooking for Easier Weeknight Dinners

Not interested in meal prep but also not in to cooking every single night? Batch cooking is a great way to get a delicious, fresh dinner on the table without turning on the oven every time. Basically, you make extra grains, like farro, and protein, like meatballs, when you’re already cooking. Store leftovers in the refrigerator and use them within a few days. If not, package and freeze in portions your family will eat for one meal. Then all you have to do is heat the grains and meatballs when you’re ready to make dinner.

Recipe Variations:

• Instead of farro you can use your favorite cooked grain, such as quinoa. Or leave the whole grains out altogether and serve with pita bread.
• If you’re dairy-free, simply leave out the feta cheese and tzatziki.
• Top with any other toppings you like, such as fresh herbs or olives.
• Leave off the meatballs for a vegetarian version.

Mediterranean Meatball Bowls

Ingredients:

• 1 cup uncooked farro
• 3 cups water or broth
• 1 pound ground beef (I like 90/10 fat for meatballs)
• 2 cloves garlic, grated or finely minced
• ⅓ cup onion, grated or finely minced
• 1 tablespoon fresh oregano, chopped (or 2 teaspoons dried)
• 2 teaspoon fresh dill, chopped (or 1 teaspoon dried)
• 1 tablespoon red wine vinegar (or lemon juice)
• 1 teaspoon smoked paprika (optional)
• Pinch salt and black pepper
• 4 cups baby spinach or other leafy green
• 1 large cucumber, sliced
• 1 cup cherry tomatoes, halved
• ½ cup hummus and/or tzatziki sauce
• ¼ cup crumbled feta cheese
• 1 can chickpeas or garbanzo beans, drained and rinsed
• Olives, fresh herbs, or any other toppings you like

Instructions:

Preheat oven to 425°F. Make the meatballs by mixing the ground beef, garlic, onion, oregano, dill, red wine vinegar, paprika and salt and pepper in a bowl. Once mixed, roll the ground beef into 1 ½-inch balls and place on a baking sheet lined with parchment or in a cast iron skillet. Bake them for 15 to 20 minutes.

Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

While the meatballs are baking, chop the cucumbers and tomatoes and cook the farro (or your whole grain of choice) according to package instructions.

Once the grains and meatballs are done, assemble the bowls. Start with a bed of grains and leafy greens in each bowl, then add the meatballs, veggies, chickpeas, hummus or tzatziki and feta.

I encourage you to take a look at your own family’s habits and evaluate where you improve when it comes to throwing out food. Then incorporate some of these tips for reducing food waste into your everyday routine. Not only will you reduce the impact of food waste on the planet, but you’ll also save some money along the way.

Make a Plan

Reducing food waste starts before you go to the grocery store. Take a look in your refrigerator before you go shopping to evaluate what perishables you have that need to be used. Plan your meals and snacks for the week around what you already have and what will be going bad soon. Then make a list and stick to it. Buy only what you need until your next shopping trip to avoid buying too much food that might not get eaten before it spoils.

Freeze It

Speaking of food spoiling, pay attention to what is about to go bad that you aren’t going to get to. Freeze what you can to avoid throwing out fruit, vegetables, yogurt, milk, meat, fish and prepared dishes like soups. Freeze milk and yogurt in ice cube trays and freeze fruit, like berries or sliced bananas, and leafy greens for smoothies. Place poultry and meat or fish in the freezer (we love our vacuum sealer for this) for later meals. You can also freeze soups and stews, cooked grains and other prepared dishes to eat later when you don’t have time to meal prep. Vegetables like green beans, broccoli and asparagus can be blanched before freezing for a side dish that cooks quickly when you need it. You can also freeze small amounts of vegetables like peppers, mushrooms and onions to be used in omelets, casseroles and soup. Finally, make pesto out of fresh herbs and freeze it in ice cube trays to quickly add flavor to weeknight meals.

Only Buy What You Know You Will Eat

Shopping in bulk can be a great way to save money, but it’s not a good deal if you end up throwing it away. Make sure your family will eat what you buy before it goes bad. We like to vacuum seal meat, poultry and fish and freeze it if there is a good deal on bigger packages. The same goes with fresh fruit and vegetables. Even if they are on special, resist the urge to buy too much that could end up spoiling.

Shop More Frequently

Instead of making one big grocery trip, make a couple of smaller ones throughout the week. Despite our best intentions, plans can change and you may end up eating out or eating leftovers one night instead of cooking. If you only shop for the next few days at once, you are more likely to buy only what you need, knowing you’re coming back to the store in a few days.

Eat Your Leftovers

Leftovers don’t do any good sitting in your fridge if you don’t eat them. We usually put our leftovers into individual portions for lunches. If you aren’t a big fan of reheated leftovers, try to repurpose your leftover food into new meals. Roasted vegetables can always be turned into a delicious grain bowl or breakfast scramble, while leftover chicken can be turned into anything from chicken salad to enchiladas. Get creative!

Store Your Food Strategically

Try to place things that spoil more quickly where you can see them so you don’t forget they are there. Try placing fruit or cut-up vegetables in see-through containers at eye level. Also make sure you keep your refrigerator clean and uncluttered so that food doesn’t get pushed to the back to spoil. Over-stuffed fridges and freezers run less efficiently, costing you money and circulating cool air poorly.

Embrace the Ugly

Sadly, produce that doesn’t look pristine often doesn’t get sold from grocery store shelves despite being perfectly edible. Make an effort to buy the awkward shaped fruits and veggies so that they don’t get tossed out. And don’t ignore the less than perfect produce in your fridge. A small bruise can easily be cut away so that you can enjoy the rest.

Use the Scraps

Have you ever thought about why you cut out the kale stalks or peel your carrots? You really don’t have to. I usually don’t. Even if you do cut away things like broccoli stalks, you can use them, along with things like beet or radish greens, in salads, soups or stir-fries. Greens like carrot tops can also be used in pesto. Finally, plenty of other scraps, like onion, carrot and celery ends, herb stalks, Parmesan rinds, and chicken carcasses can be used to make homemade broth.

Compost (or get a dog)

I realize composting is not practical for everyone. It certainly isn’t for us (our dogs will eat it and get sick), but if you can, throw any food scraps you have in a compost pile. Dogs and chickens are also great composters. Our dogs love zucchini ends, salmon skin and apple cores for treats on top of their dog food.

Keep Food Safety in Mind

While you don’t want to throw out food that is still good to eat, don’t risk it when it comes to food safety for you and your family. If something smells funky or has mold or slime growing on it, toss it. Prepared dishes, proteins and dairy foods that have been left out for more than 2 hours should not be eaten. Also don’t use cans that are rusted or dented.

While it’s something that you should try to do more than once a year, spring is a great time to clean out your refrigerator. How long has that jar of mayo been in there? What is that brown liquid collecting in the bottom of the veggie drawer?

Not only is having a clean refrigerator safer, but it will also help you to know exactly what you have on stock so that you can reduce food waste. No more doubling (or tripling) up on condiments, and no more leftovers getting pushed all the way to the back, never to be seen again. It’s time to spring clean your refrigerator so you can start the season fresh!

How to Spring Clean Your Refrigerator

How many miscellaneous jars of sauces, dressings, jams and random condiments are floating around in the doors and back or your refrigerator? Check the dates on all of your condiments. Toss anything that’s expired, and of course, anything that looks moldy or bad. Use anything remaining as inspiration for future meals and snacks so you can use it up before it does go bad.

Toss Anything Old
This one kind of goes without saying, but any old leftovers, expired yogurt or moldy items need to get thrown out.

Clean Out Produce Drawers
You may choose to take on your spring cleaning before a big grocery run. Take everything out of your produce drawers and any other drawers you have in your fridge. Remove the drawers and wash them with warm soapy water. Then dry them well and place food back in them. Make sure crispers are set to the right setting.

Disinfect Shelves
Wipe down any shelves and surfaces that can’t be removed with a disinfecting spray or cloth. You can use a natural commercial disinfectant, a homemade one, such as one made with equal parts vinegar and water, or a traditional one. Just make sure to get any visible grime on shelves, door caddies, and the sides and bottom of your fridge. Don’t forget the handles!

Place Everything Back in the Fridge
Try to have some sort of organized system when you put all of your food back in the fridge. Place produce and cheese in the proper drawers, have specific shelves for things like eggs, condiments, and drinks, and try to keep it organized as you go throughout the week. If you have trouble, buying some clear bins for specific items can help.

While you are at it, now is also a great time to clean out and take inventory of your freezer, too. Ahhh. Now don’t you feel better? I certainly do!

Not because I think I know everything food related (close, maybe). But because I have so much love for everything oat related. So obviously, I should have known about oat milk way before now.

The truth is, up until I visited the expo floor at FNCE, the annual Food and Nutrition Conference and Expo held for registered dietitian nutritionists, I had never seen or tasted oat milk. But after the expo and wandering Washington, D.C., where the conference was held this past year, one thing was clear — oat milk is trending in a major way. And it seems everyone is jumping on board.

What is oat milk?

Oat milk, much like almond milk and other plant-based milk alternatives, is a non-dairy beverage made from blending oats with water, that is then strained into just the “milk.” It tends to be a little more creamy than other plant-based milks because oats absorb more water than nuts might.

Is oat milk healthy?

What makes oat milk different than other plant-based milks is that it is free from the top eight allergens. Oat milk is nut-free, soy-free and (obviously) dairy-free, so it’s safe for people with allergies or sensitivities. And as long as it is made with certified gluten-free oats, oat milk is also gluten-free.

Nutritionally, oat milk has more protein and fiber than nut milks or rice milk — it has about 3 to 4 grams of protein per cup, plus 2 grams of fiber. It’s also a little higher in carbohydrates — around 15 to 25 grams per cup depending on the brand. Oat milk still doesn’t stack up to dairy milk or soy milk in terms of protein, but it’s got a little.

If you’re buying oat milk at the store, you’ll need to check the label to see if it has been fortified with calcium, vitamins A and D, and B vitamins — nutrients that are in dairy milk that are especially important for vegans. Homemade oat milk won’t have these. Which brings me to …

How do you make oat milk at home?

Oat milk is fairly simple to make at home. You’ll need a high-powered blender and something to strain it with, such as cheesecloth.

Oats don’t have to be soaked near as long as nuts — only about 15 minutes — but you will want to soak and rinse them to prevent your milk from becoming slimy. Then simply blend the oats with water, salt and any spices or flavorings you like (I like cinnamon and vanilla), strain and pour! You’ll want to store homemade oat milk in a covered container, such as a jar, in the refrigerator for up to three days.

How do I use oat milk?

Oat milk can be used just like any other plant-based milk. Add it to smoothies, use in baked goods or pour over your cereal. Store-bought oat milk is usually great for coffee because it foams well, although homemade oat milk doesn’t have as much fat, so it doesn’t do so great (I tried it). Be sure to shake your oat milk before using it!

Have you tried oat milk? What do you think about it?

Cinnamon Vanilla Oat Milk

Serves 3

Ingredients

• 1 cup rolled oats
• 2 tsp vanilla extract
• ½ teaspoon cinnamon
• Pinch salt
• 3 cups filtered water (or more for a thinner consistency)
• (optional) 1 to 2 pitted dates or 1 teaspoon maple syrup, for sweetness

Instructions

1. In a bowl, cover oats with water and soak for 10 to 15 minutes. Drain and rinse. This will help prevent the milk from becoming slimy.
2. Add soaked oats, vanilla, cinnamon, salt, water and dates or maple syrup (if using) to a high powered blender or nut milk maker.
3. Blend for about 30 seconds. Avoid over-blending as this may cause the oats to gel.
4. Strain mixture through cheesecloth 1 to 3 times.
5. Store oat milk covered in the refrigerator for up to 3 days. Shake before using.

Note: Add leftover oat pulp to smoothies, overnight oats, pancakes, etc.