Sometimes I’ll make my own if the basil is fresh, but a good store-bought pesto is perfect, too. No judgment for all of us who are just trying to get dinner on the table.

I add more flavor to this dish with the sundried tomatoes and pine nuts. My son loves pine nuts, so I add them to a lot of pastas, and I love sundried tomatoes, so they often make an appearance. I call this more bang for the buck — big flavor for not a lot of ingredients.

How do you add more nutrition to this? Add beans. I like chickpeas, but black-eyed peas would be delicious in this too.

What I really love about this pasta is that you get protein from the peas and the chickpeas, but you could always add more — maybe chicken or shrimp.

Pesto Pasta, Peas and Chickpeas

Ingredients:

• 8 ounces fusilli pasta
• ½ cup basil pesto
• 1, 15-ounce can chickpeas, drained and rinsed
• 1 cup frozen peas, thawed
• 4 ounces (¼ cup) chopped sundried tomatoes in olive oil, drained
• ¼ cup pine nuts

Instructions:

Cook pasta according to package directions. When it’s cooked a to your liking, add to a serving bowl. Mix with pesto and add chickpeas, peas, and sundried tomatoes. Sprinkle pine nuts on top.

I have no idea what her original recipe called for, but when I started thinking about a deconstructed lasagna, there aren’t too many ingredients — noodles, meat, tomato sauce, onions, garlic, olive oil and usually mozzarella and ricotta cheeses.

Here are some descriptors of this recipe: easy, quick and healthy.

Easy. The hardest part is browning the meat. The rest of the recipe is just putting things in a pot. Even if you mess up on ingredient amounts, it’s no big deal.

Quick. I usually give myself an hour to make dinner, so 25 minutes is a total win for me. Plus, about 15 minutes of that time is hands off — the perfect amount of time to pull together a salad.

Healthy. I kept this simple. I considered adding carrots and spinach, but I don’t typically put those in my lasagna, so I left them out.

Classic Lasagna Soup

Ingredients:

• 1 pound extra lean ground beef or Italian turkey sausage
• 3 tablespoons extra virgin olive oil
• 1 medium yellow onion, diced (about ½ cup diced)
• 3 big cloves garlic, minced (about 2 tablespoons minced)
• ½ teaspoon kosher salt
• 1 teaspoon Italian seasoning
• 1 28-ounce can crushed tomatoes
• 3 cups low sodium chicken stock or vegetable stock
• 6 classic hard lasagna noodles, broken into bite sized pieces
• ½ cup full fat fresh ricotta cheese
• Optional: Fresh chopped parsley, grated parmesan, baby spinach mixed in

Instructions:

In a medium-sized pot or Dutch oven over high heat, add the beef or sausage and break apart with a spatula or wooden spoon and cook until it is brown all over and you no longer see pink. Turn off the heat, take out of the pot and empty into a strainer to drain the grease. Set aside in a bowl.

In the same pot over medium heat, add the olive oil and onion and sauté until the onion is translucent and soft. Add the garlic and sauté for an additional minute. Add the salt and Italian seasoning and stir.

Add the tomatoes, stock and lasagna noodles and bring to a boil. Boil soup for 10 to 12 minutes or until the noodles are soft. Add the meat back into the pot and let the soup cool enough to eat.

On top of each serving of soup, add 1 to 2 tablespoons of ricotta cheese and any other additional toppings.

SERVINGS: 4
SERVING SIZE: ¾ cup chicken, ¾ cup rice, scallions and nuts garnish (344 grams)
PREP TIME: 10 minutes
COOKING TIME: 20 minutes

Ingredients

• 1 cup long-grain white rice
• 2 tablespoons (24 milliliters) canola oil, divided
• 1 pound boneless skinless chicken breasts, cut into bite-sized pieces
• 2 shallots, minced
• 1 teaspoon fresh ginger, grated
• 1 teaspoon coriander, ground
• 1 teaspoon turmeric
• 1 teaspoon chili powder
• ½ teaspoon kosher salt
• ⅛ teaspoon black pepper
• 2 teaspoons lemongrass paste
• 2 cloves garlic, minced
• 1¾ cups (400 milliliters) lite coconut milk
• 1 scallion, thinly sliced
• ¼ cup macadamia nuts, chopped

Instructions

1. Cook rice per package instructions.
2. In a large skillet over medium-high heat, add 1 tablespoon canola oil and chicken.
3. Cook chicken on one side for 4 to 5 minutes, then turn each piece over and cook another 4 minutes until completely cooked to an internal temperature of 165°F (74°C).
4. Turn heat to medium-low and transfer chicken to a plate.
5. In the same skillet, add the remaining 1 tablespoon of canola oil. Add shallots, ginger, coriander, turmeric, chili powder, salt, black pepper, lemongrass paste and garlic and stir for 1 to 2 minutes, just enough to sauté the garlic without burning it.
6. Add coconut milk and bring to a slow simmer. Add chicken and simmer for 5 minutes.
7. To serve, scoop ¾ cup rice and ¾ cup chicken mixture onto a plate or bowl. Divide green onions and macadamia nuts evenly into 4 portions to garnish. Serve warm.

NUTRITION PER SERVING: 471 calories, 19g total fat, 5g saturated fat, 65mg cholesterol, 291mg sodium, 46g carbohydrate, 2g fiber, 1g sugar, 29g protein, NA potassium, NA phosphorus

SERVINGS: 6
SERVING SIZE: 3 to 4 artichokes plus ½ cup vegetables (157 grams)
PREP TIME: 15 minutes
COOKING TIME: 20 minutes

Ingredients

• 2 14-ounce cans artichokes in water, drained and rinsed
• 1 cup gold potatoes, diced ¼-inch thick
• 1 cup carrots, diced ¼-inch thick
• ½ cup yellow onion, diced ¼-inch thick
• 2 tablespoons (25 milliliters) canola oil
• 1 tablespoon lemon zest
• 2 tablespoons (25 milliliters) lemon juice
• 2 tablespoons (25 milliliters) extra-virgin olive oil
• 1 teaspoon Dijon mustard
• ¼ teaspoon kosher salt
• ¼ teaspoon black pepper
• 2 tablespoons fresh chopped dill
• 1 cup frozen peas, thawed

Instructions

1. Preheat oven to 425°F (218°C).
2. Line baking sheet with parchment paper. Add artichokes, potatoes, carrots and onions to baking sheet and drizzle with canola oil.
3. Toss to coat and spread in an even layer.
4. Roast in oven 20 minutes or until potatoes are soft.
5. In a large bowl, whisk together lemon zest, lemon juice, olive oil, mustard, salt, pepper and dill.
6. Add roasted vegetables and thawed peas and toss to coat.
7. Serve warm or chilled.

NUTRITION PER SERVING: 167 calories, 9g total fat, 1g saturated fat, 0mg cholesterol, 202mg sodium, 20g carbohydrate, 7g fiber, 4g sugar, 5g protein, N/A potassium, N/A phosphorus

Most kids would do anything to play their sport right now and many sport-loving kids are still finding ways to be active, but it’s hard. The barriers are high and let’s face it – some of our kids are going to lose a little in performance, but that doesn’t mean they can’t still train.

Training might just look a little different for some kids. If equipment or having a team is becoming a barrier, it’s time to get creative. Even the smallest activity might have a big impact on their performance and if nothing else, it gives them confidence to keep moving.

Do your research

If you are getting practice advice through a coach, you are still the one who is at home with them. A little reading up on your child’s sport can help you make sure they are doing exercise that will benefit them. For example, if your child is a basketball player, doing plyometrics and cardiovascular work will help keep them in shape and keep their legs powerful for jumping and agility.

If you feel stuck, reach out to a coach or another parent on your child’s team. Perhaps ask about a complementary sport. Don’t let the risk of injury scare you from letting your athlete try another sport. It’s may actually be good for them. You child has a higher risk of overuse injury when they specialize in one sport, than if they play more than one sport.

If you’re trying an exercise you or your child has never done before, make sure you look up how to correctly perform the exercise, otherwise it’s best to stick to the ones you already know.

Establish a routine of activity

No matter what, keep them active, but find what they like to do even if it’s going out for a bike ride or walking around the block a million times. Keep them active and make it routine. Just like brushing their teeth or making their bed, activity should become a part of their day.

Any physical activity is good activity, but it should be something they like. Certain activities, like running or jumping, are uncomfortable for some children. They must find personal enjoyment in what they do, that will keep them motivated to do it again tomorrow.

Talk to your athletes

Ultimately, it’s going to be personal motivation that keeps them active in the off-season. If they are feeling down in the dumps about not being able to do their sport right now, reassure them that the off-season is temporary and there are ways to train that can make them stronger when they start back up again.

Help them establish their own training plan and give them something to look forward to. Goal setting can be very motivating. Even if there is too much uncertainty on when your sport will start back up, set a goal anyway.

Let them be kids

This can be a tough one for parents, especially if you aren’t accustomed to having them home all day. Kids are loud, messy, and self-centered. Put on your patience pants and let them just be kids.

Kids need unstructured play, which can also double for activity. So, loosen the reigns a little and let them go explore (within reason, of course). Even exploring in the house can lead to all sorts of discoveries and ideas for more activity.

Get active with your kids

Unless you have a crowd in your house, your young athlete is missing having their friends around. That’s where you come in. It’s hard to throw around a baseball or football to yourself. Commit some time to them strictly for their athletic development. Don’t worry, parent athleticism is not required, only a desire to help your child.

If you’ve never had farro, it’s super simple to make and the chewy texture is my favorite part (plus it’s packed with protein and fiber). Do you see these veggies? My goodness, they are so good! You could totally sauté these on a stove top, but I like to throw them in the oven while the farro is cooking and let the oven do all the work.

The entire meal takes about 45 minutes from start to finish but you can do all of this ahead of time and do a quick reheat on the farro and veggies and you can have dinner on the table in less than 5 minutes. Not kidding.

Fajita Farro Bowl with Avocado Cream

Serves 4

Ingredients:

• 1 cup dry farro
• 1 large green, red, and yellow bell pepper, sliced into thin strips
• 1 large red onion, sliced thin
• 2 tablespoons extra virgin olive oil
• ½ teaspoon salt divided
• 1 avocado
• ¼ cup sour cream
• 1 tablespoon lime juice
• 1 cup halved cherry tomatoes
• ½ cup shredded Monterey jack cheese
• ¼ cup sliced green onions
• Optional: pickled jalapeños and cilantro

Instructions:

Preheat oven to 425°F. Cook farro according to package directions. While the farro is cooking, toss the veggies with 2 tablespoons olive oil and ¼ teaspoon saltl; line a sheet pan with aluminum foil and arrange sliced bell peppers and sliced onions in one even layer.

Roast in the oven for 20 minutes.

Add the avocado, ¼ cup sour cream, lime juice, and remaining ¼ teaspoon salt to a food processor and blend until smooth. Shred the cheese and slice the tomatoes and green peppers.

When the farro is done cooking (there might be extra water on the bottom of the saucepan, that’s okay) and the veggies are done, assemble your bowls with all your toppings and the avocado cream on top.

SERVINGS: 4
SERVING SIZE: 4 ounces fish with sauce, 2 olives and ½ tablespoon cilantro (210 grams)
PREP TIME: 10 minutes
COOKING TIME: 25 minutes

Ingredients

• 4 tablespoons (60 milliliters) canola oil, divided
• 1 cup chopped tomato
• 1½ cups chopped red bell pepper
• 3 tablespoons chopped red cherry peppers
• 1 tablespoon chopped garlic
• ¼ teaspoon dried thyme
• 1 teaspoon creole seasoning
• 2 tablespoons (30 milliliters) dry red wine, such as cabernet sauvignon
• 16 ounces firm white fish, cut into 4 pieces (4 ounces each)
• ¼ teaspoon black pepper
• ½ cup finely chopped yellow onion
• 8 small pimento stuffed olives, sliced
• 2 tablespoons chopped fresh cilantro

Instructions

1. Heat a large skillet over medium heat for 30 seconds, then add 2 tablespoons canola oil.
2. Add tomato, bell pepper, cherry peppers and garlic.
3. Sauté for 5 minutes, stirring occasionally to keep garlic from sticking.
4. Transfer the tomato-pepper mixture to a food processor or blender.
5. Add thyme, creole seasoning and red wine, then blend until smooth. Set aside.
6. Use a paper towel to pat fish dry, then sprinkle each piece with equal amounts of black pepper.
7. In the same skillet used to cook tomato-pepper mixture, add the remaining 2 tablespoons canola oil and heat over medium heat for 30 seconds.
8. Add onion, then nestle fish fillets in onions.
9. Sauté for 5 minutes without moving fish.
10. Pour tomato-pepper mixture into the skillet, surrounding but not covering the top of the fish with the sauce.
11. Reduce heat to medium-low, cover and simmer for 5 to 8 minutes. Fish should reach an internal temperature of 145°F (63°C) and easily flake with a fork.
12. To serve, remove fish with a spatula and spoon sauce around the serving dish. Garnish with olives and cilantro.

Cooking note: Use any firm white fish, such as grouper, tilapia, cod or snapper.

NUTRITION PER SERVING: 230 calories, 14g total fat, 1g saturated fat, 43mg cholesterol, 594mg sodium, 7g carbohydrate, 2g fiber, 2g sugar, 19g protein, N/A potassium, N/A phosphorous

SERVINGS: 4
SERVING SIZE: 1 cod cake with 1 poached egg and ¼ cup wilted kale (240 grams)
PREP TIME: 35 minutes
COOKING TIME: 25 minutes

Ingredients

• ¼ cup plus 2 tablespoons (90 milliliters) canola oil, divided
• ⅓ cup finely diced white onion
• ⅓ cup finely diced celery
• 12 ounces fresh cod
• ¾ cup cooked potato flesh from 1 medium russet potato
• ½ cup seasoned breadcrumbs
• ½ teaspoon kosher salt
• ½ teaspoon black pepper
• 5 large eggs, divided
• 3 packed cups chopped kale
• 4 fresh lemon wedges
• ¼ cup fresh dill, for garnish

Instructions

1. Heat 1 tablespoon canola oil in a large skillet over medium heat.
2. Add onion and celery and sauté for 3 to 4 minutes or until onions are translucent.
3. Transfer to a mixing bowl to cool.
4. To the skillet, add 2 tablespoons canola oil and cod, then pan-sear for 4 minutes on each side.
5. When cod reaches an internal temperature of 145°F (63°C), turn off heat and transfer to the bowl with the vegetables.
6. Add potato, breadcrumbs, salt, pepper and 1 egg to the bowl and mix well, ensuring there are no large chunks of cod or potato.
7. Form into 4 patties and set on a plate.
8. Place in the refrigerator for 20 minutes to set and cool.
9. Meanwhile, add 1 tablespoon canola oil to the skillet over medium heat.
10. Add kale and sauté for 2 to 3 minutes until kale has wilted by two thirds.
11. Remove from heat and set aside.
12. Fill a saucepan with three inches of water and bring to a strong simmer, just below boiling.
13. Add 2 tablespoons canola oil to the skillet and heat over medium heat.
14. Place cod cakes in the hot oil and pan-fry for 5 minutes.
15. Use a spatula to gently flip cod cakes and pan-fry for 5 minutes.
16. While cod cakes cook, break eggs one at a time into a small glass bowl.
17. Move the bowl with the egg over the simmering water and gently slip the egg into the water.
18. Cook for about 3 to 5 minutes, or until both white and yolk are firm. Do not stir.
19. Use a slotted spoon to remove the egg from the water.
20. Repeat with remaining eggs.
21. Cod cakes are done cooking when they have a golden crust and an internal temperature of 160°F (71°C).
22. To serve, top each cake with a poached egg and wilted kale.
23. Squeeze a lemon wedge on top and garnish with fresh dill.

Cooking note: To cook a russet potato, wash skin and poke a few holes in it with a fork. Bake at 425°F (218°C) for about 45 minutes or microwave on high for about 5 minutes.

NUTRITION PER SERVING: 378 calories, 22g total fat, 3g saturated fat, 249mg cholesterol, 573mg sodium, 20g carbohydrate, 3g fiber, 3g sugar, 25g protein, 591mg potassium, 271mg phosphorus

I did a little research on this dish and it’s traditionally served alone without any rice, but I love the addition of rice. You could also serve this with naan or just eat it plain.

The dish itself is super simple and comes together quickly, so it’s perfect for a weeknight dish. It’s the spices though – those spices just turn tomatoes and chickpeas into this delicious and warm meal that you are going to wish you made double. Actually I suggest it, make double. This will give you four portions if you pair it with rice, but only two to three if you don’t. So, your choice.

Let’s talk for a second about the stunning nutrition right here. I really only have a handful of vegan main dishes that I rave about and let me tell you, there is nothing else needed with this one. It really is the good of the good stuff – it’s official (as if it wasn’t before), I’m in love with Indian food!

My two big nutrition winners in this dish are the antioxidant power of the onions, garlic, ginger and turmeric and the fiber from the chickpeas.

If you are not accustomed to eating beans, I would probably split this into four servings. You never know how your body will react to you exponentially increasing your intake of beans. They are so good for you, but our bodies do unpleasant things when consuming larger than normal portions of food, even healthy foods. And I know there are some of you out there who don’t like onions – this may not be the dish for you – they are essential and you can’t leave them out. I absolutely love the flavor of onions!

I hope you try this, I have a feeling this will make it into the monthly rotation of family dinners.

Indian-Spiced Chickpeas

Serves 2 to 4

Ingredients

• 2 tablespoons extra-virgin olive oil
• ½ cup diced yellow onion
• 1 cup quartered cherry tomatoes
• 2 teaspoons minced fresh ginger
• 1 tablespoon minced fresh garlic
• 1 15-ounce can chickpeas, drained and rinsed
• 8 ounces tomato sauce
• ½ cup water
• ½ to ¾ teaspoon kosher salt (start with ½ teaspoon and taste at the end)
• 1 teaspoon garam masala
• ½ teaspoon turmeric
• ½ teaspoon cumin
• ¼ teaspoon black pepper
• 2 cups cooked basmati rice (optional)

Instructions

1. In a medium-sized skillet over medium heat, add olive oil, onion and chopped tomatoes.
2. Sauté until the onions are soft, about 4 minutes.
3. Add ginger and garlic, stir and sauté for an additional minute.
4. Add chickpeas, tomato sauce, water, salt and all the spices and stir.
5. Let simmer for 5 to 7 minutes for the chickpeas to warm through.
6. Serve alone or with rice.

Notes

If adding rice, this serves 4 people, if not using rice, it serves 2 to 3.

I was beginning to think the phrase“leak-proof lunchbox” was just an oxymoron. I pack four lunches each morning, and I don’t dare pack anything with a liquid base for fear of leaks. I was anxious to try the Lékué LunchBox To Go because it claims to be 100-percent leak-proof.

The Lékué LunchBox To Go is a two-container plastic lunchbox that fits together with a silicone strap. Each compartment has approximately a 2-cup capacity and comes with a strong-sealing lid that holds it closed. The top compartment has additional space for utensils, which are not included. The lunchbox containers are dishwasher- and microwave-safe, and each has a vent on the lid for safe heating.

I decided to start big and see if the lunchbox was, in fact, 100-percent leak-proof. For my husband’s lunch, I packed soup in the bottom compartment and a fresh roll in the top compartment, then secured it with the silicone strap. The Lékué LunchBox To Go fulfilled its promise and did not leak, even with soup. After this success, I tried packing pasta salad with olive oil dressing; once again, no leaks.

In addition to functioning well, this lunchbox is very sleek and visually appealing. It holds a good amount of food without taking up a lot of space. It also is easy to clean and did not stain, although it holds a manufacturer warning that tomato sauces and foods with a high sugar content may damage or stain the containers.

Having such a tight seal is great for an adult, but this lunchbox would not be good for my small children. It takes a little work to hold the container steady and remove the lid. My children found it slightly difficult to open. Also, purchasing the utensil kit would be beneficial, as my standard-size utensils would not fit in the compartment and had to be packed separately.

The Lékué LunchBox To Go is small and compact enough to fit in a purse or backpack without worries of leaks. Great for those mindful portion sizes, the lunchbox can hold a good size salad and a healthy portion of soup. I love that this lunchbox has two compartments: one for food that needs to stay cold and one for foods that can be reheated. This is a giant plus.

I would recommend the Lékué LunchBox To Go to my busy adult friends or clients who are looking for a stylish option that is portable, leak-proof and keeps foods separate.

A friend of mine had a massive yield from her garden this year and asked if we wanted to take some off her hands and without hesitation, I said yes and took all that she wanted to give. We pickled a few jars, ate them up and then I did it again. I knew on the second round, I needed to share.

They are spicy, nothing like those mild ones we were buying from the store. But who knows how long ago those babies were pickled. These do seem to lose their heat the longer they stay in the fridge.

Pickling is so easy and even easier when they are stored in the refrigerator, instead of canning them. Because they are pickled, they last a long time — but you probably won’t be able to test that out — these are too good.

Some people like to use gloves to de-seed the peppers, but I don’t care, I just go for it and make sure I don’t touch my eyes, nose or mouth for the next few hours and wash my hands often. Once the peppers are de-seeded, the rest is easy — put all the spices and vinegar in a pot, heat and pour. The hardest part is waiting the three days for the pickling process to work its magic.

Try this with your extra peppers, or go buy some and keep these for a rainy taco night.

Easy Pickled Jalapeños

Ingredients

• 10 to 12 jalapeños
• 1 garlic clove
• ½ cup distilled white vinegar
• ½ cup water
• ½ tablespoon kosher salt
• 1 teaspoon coriander seeds
• ½ teaspoon black peppercorns
• ⅛ teaspoon celery seed

Instructions

1. Remove the seeds and membranes from the jalapeños and slice.
2. Stuff peppers into a pint-size glass jar.
3. Place peeled garlic into the jar.
4. In a small saucepan, combine remaining ingredients and heat over medium heat until the salt dissolves.
5. Pour liquid and spices into the jar.
6. Screw lid on and refrigerate for at least 3 days and up to 6 months.

SERVINGS: 5
SERVING SIZE: 3 zucchini cups (370 grams)
PREP TIME: 25 minutes
COOKING TIME: 1 hour

Ingredients

• 3 medium zucchinis, ends trimmed
• 2 tablespoons (30 milliliters) extra-virgin olive oil
• ⅔ cup chopped yellow onion, divided
• 3 cloves garlic, minced
• 1 teaspoon kosher salt, divided
• 1 28-ounce can (about 3½ cups) crushed tomatoes, divided
• 8 ounces 95% lean ground beef
• ½ cup uncooked medium-grain white rice
• 1 teaspoon allspice
• ½ teaspoon ground cumin
• 1 tablespoon chopped fresh mint leaves

Instructions

1. Cut zucchinis into 1½-inch rounds. Using a melon baller, hollow out the center of each round to make it look like a cup (leave about ⅛ inch in the bottom) and set aside.
2. Dice the removed flesh.
3. In a large skillet, heat olive oil over medium heat. Add zucchini flesh and ⅓ cup onion.
4. Sauté for 3 minutes, then add garlic and ½ teaspoon salt.
5. Sauté for 1 minute, then stir in 2½ cups tomatoes. Turn off heat.
6. In a medium mixing bowl, add remaining ⅓ cup onion, ½ teaspoon salt and 1 cup crushed tomatoes, along with ground beef, rice, allspice and cumin. Stir until combined.
7. Spoon the filling into each zucchini cup to the top.
8. Place each cup in the tomato sauce, meat side up.
9. Cover skillet, turn heat to low and simmer for 55 to 60 minutes or until a food thermometer reads 160°F when placed in the center of the
   stuffed zucchinis.
10. Remove from heat and garnish with fresh mint immediately before serving.

NUTRITION PER SERVING: 281 calories, 9g total fat, 2g saturated fat, 28mg cholesterol, 641mg sodium, 36g carbohydrate, 5g fiber, 8g sugar, 17g protein, N/A potassium, N/A phosphorus

Avocados are also killing it right now with their flavor, I seriously can’t get enough. Between breakfast and lunch today, I’ve had an entire avocado. It’s like hitting the jackpot when you cut open the avocado and it’s the perfect shade of green, no dark spots and it smells so fresh. The seed pops right out and you can scoop it out in one piece. That’s a good avocado.

These simple salads are my favorite kind of snack or side dish. When I tell you that I eat plants, I really mean it – this is my kind of food. I feel absolutely amazing after I eat it. Maybe it’s the rush of antioxidants rushing through me.

It takes five minutes to whip up a salad like this  — so there is no excuse that there’s not enough time. Here’s my tip on having limes in the house. It’s probably not something you keep on hand. Every time you buy an avocado, buy a lime — they go perfectly together.

Here’s another tip: If you don’t like onions, try slicing them super thin. They have more of a delicate flavor instead of a harsh bite. I’m so lucky that everyone in my family LOVES onions. I’m not sure what I would do if they didn’t. Actually, I would just deal with it, but it makes me a happier girl knowing that it’s not something I have to work around.

Try this salad tonight with your favorite grilled chicken or salmon. It’s the perfect side.

Summer Peach & Avocado Salad with Red Onion and Lime

Serves 4

Ingredients

• 4 ripe peaches, sliced
• 1 ripe Hass avocado, sliced
• ¼ cup thinly sliced red onion
• ½ lime, sliced
• ⅛ teaspoon kosher or sea salt
• 1 teaspoon white wine vinegar
• Fresh mint leaves

Instructions

1. Cut peaches and avocados and arrange on a plate.
2. Thinly slice red onions and sprinkle on top of peaches and avocado.
3. Slice the lime and squeeze juice over the salad.
4. Sprinkle with salt and drizzle with 1 teaspoon vinegar.
5. Garnish with fresh mint leaves.

Regardless of your cooking ability, just about everyone has and needs a saucepan. I’m a “buy in sets” girl when it comes to cookware. Every essentials cookware set comes with a saucepan. Are they the greatest? Maybe not, but they all match. I was so excited to try this saucepan because perhaps buying individual high-quality pieces with a focus on performance may end up being more advantageous in the long run.

At first glance, the saucepan is beautiful. It is made in Italy and features a three-layer stainless steel base with an aluminum core. The outside is covered in red ceramic. These features enable fast and even cooking on any stove surface.

I used the saucepan in three ways: to make oatmeal, boil eggs and make a simple tomato sauce. I’m a fan of any pan where food doesn’t stick and this one outperformed my non-stick expectations. The saucepan was stick-free with every stir and cleaned up beautifully with soap and water. When making hard-boiled eggs, I like to turn off the heat after boiling and let the eggs finish cooking with the lid on. The lid gave a tight seal and kept the water hot for 30 minutes after I turned off the heat. The handle design is very comfortable and is shaped to make it easier to carry without slipping with a wide grip. This would be perfect for an older adult who may not be able to grip a smaller diameter handle.

As an adult, I love the weight of the pan, but it was too heavy for my 10-year-old to carry with one hand. Also, the handle gets warm with extended heat, so safety is important.

I would definitely recommend this saucepan to friends and clients.  It is stylish enough to go from stove to table for family-style service and, because of its size, is a perfect kitchen tool for a single adult or couple looking for a pan that can serve many functions, from boiling eggs to reheating leftovers or soups to making a simple sauce or reduction. There are pots and pans from my sets that I never use, so perhaps it doesn’t make sense to buy an entire set all at once. I like the idea of finding high-performing individual pieces that I will use over and over again — like this one.

I have been talking a lot about skin health and foods that benefit skin and guess what? All 3 ingredients in this recipe are good for the skin, and the heart, but that will be for another post.

Grapes are a soft, secret weapon in the nutrition world. They are quiet, they don’t get a lot of attention, they are the sleepers. They really should get more attention. They are packed with vitamins and great for hydration. I love to put grapes in a plastic container and take them on the plane with me when we go on trips. They double as a snack and water. I need both of those all the time.

Dark chocolate gets a lot of press about its health benefits, mainly because everyone feels like they need to justify the health benefits of chocolate. No one feels they need to justify the health benefits of grapes. Hmmm…

Pecans are also a nutrition hero. They have natural oils in them, which are great for the skin. It’s the old saying that you feed your skin from the inside out, not from the outside in. All the outside stuff is extra. It’s what you put in your body that will help your skin glow. I wish we could get everyone to remember this.

These look pretty delicious, don’t they? It’s the right amount of sweet and a pop of flavor in the mouth.  Divine.

If you need a little tutorial, here’s a video for you!

Dark Chocolate Covered Grapes

Serves 8

Ingredients

• 20-25 grapes, green or red – washed and dried
• ¼ cup dark chocolate
• ¼ cup chopped pecans
• toothpicks

Instructions

1. Line a baking sheet or plate with parchment paper.
2. Wash and dry grapes (it is important for them to be dry).
3. In a microwave safe glass bowl, add chocolate chips.
4. Microwave for 30 seconds and stir – continue to microwave for 15 second cycles and stir until chocolate is melted.
5. Place pecans in a small bowl.
6. Stick a toothpick into a grape and dip into the chocolate and immediately into the pecans.
7. Place on parchment lined baking sheet to dry.

Education

Follow-up sessions with clients can range anywhere from 30 to 60 minutes and it can seem impossible to fit in all the necessary education to take them through an entire week or two. The needs of clients seem to grow with every session. Take the education component to a new level and into a blog post. This can be an excellent way to provide education that may otherwise be lost when weight loss and diet take precedence. Educating about fad diets, nutrients and food trends on a blog can communicate opinion and fact in a personal style that your client already is familiar with.

Recipe Roundups

A client’s food preferences can present a challenge when working toward healthier eating habits. Not every client has the desire or the inclination to be creative in the kitchen, and many individuals do not possess culinary skills or the time to make a healthy meal. Providing multiple recipes on specific types of food can help your client and other readers who wish for the same types of recipes. For example, if a client is running out of quick and easy ways to cook chicken, pull together a roundup, from fellow healthy food bloggers, that includes chicken dishes that take 30 minutes or less to prepare. Make your website the go-to site for recipe searches.

Recipe Development

A client with special dietary needs may not know how to alter their favorite recipes. If a dietitian maintains a food blog, finding the time to perfect recipe development skills is essential. These specific clients will continue to reach toward the resources that provide them with what they need. Encourage your clients to reach out to you if they are looking for specific recipes or if they are having difficulty finding new and creative recipes that work for them and their family. Use these ideas to create content you know your readers will use.

Fitness

There is a plethora of fitness routines on social media, but dietitians who offer private counseling have an opportunity to create safe fitness content on their site or refer to those who do. Clients who experience a specific hurdle with their fitness often need encouragement and variety in their workout routines. Using their physical activity preferences, create new and fun workouts based on their goals. Many dietitians have an exercise science or sports nutrition background. If not, consult with a dietitian who does or find a fitness professional if creating fitness suggestions is uncomfortable. Use a free design program to create fun graphics that can be saved to your client’s phone. Just one note when advising on fitness — it’s a good idea to add a disclaimer to each fitness post for the reader to first check with a doctor before beginning any exercise program.

The classic deviled egg gets a flavor makeover with sun-dried tomatoes, basil and a crunchy breadcrumb topping.

Servings: 6
Serving size: 2 egg halves (75 grams)
Prep time: 20 minutes
Cooking time: 25 minutes

Ingredients

• 4 cups (950 milliliters) water
• 6 large eggs
• ⅓ cup nonfat plain Greek yogurt
• 2½ tablespoons chopped smoked sun-dried tomatoes (not in oil), divided
• 1 teaspoon Dijon mustard
• 1½ tablespoons chopped fresh basil leaves, divided
• ¼ teaspoon fine table salt
• ⅛ teaspoon freshly ground black pepper
• ½ teaspoon extra-virgin olive oil
• 2 tablespoons seasoned breadcrumbs

Instructions

1. In a large saucepan, add water and eggs and bring to a boil over high heat.
2. Remove saucepan from heat, cover and let stand for 15 minutes (add 2 minutes if the eggs were not room temperature).
3. Rinse eggs under cold water and peel off shells.
4. Cut each egg in half, separate the whites from the yolks and place each white on a plate and all yolks in a small bowl.
5. To the bowl of yolks, add yogurt, 2 tablespoons sun-dried tomatoes, mustard, 1 tablespoon basil, salt and pepper. Stir until creamy.
6. In a small skillet over medium heat, add oil and breadcrumbs. Stir until breadcrumbs are lightly browned and toasted.
7. Remove from heat and set aside.
8. Fill each egg with approximately 1½ tablespoons of yolk mixture.
9. Garnish with a small piece of sun-dried tomato and sprinkle with basil and toasted breadcrumbs.

Note: This recipe can be made up to 24 hours in advance, but do not add garnish and breadcrumbs until ready to serve.

Nutrition per serving: CALORIES 92; TOTAL FAT 5g; SAT. FAT 1g; CHOL. 164mg; SODIUM 265mg; CARB. 4g; FIBER 1g; SUGARS 2g; PROTEIN 8g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in Dijon mustard not available.

It Has Anti-Cancer Effects

Watermelon is rich in lycopene, which gives watermelon its red hue and the same cancer-fighting phytochemical that is present in tomatoes. Lycopene has been well researched and its properties include reducing oxidative stress, which increases the risk for cancer. Research continues to give high marks to lycopene for its antioxidant properties — just another reason to grab a watermelon this summer.

It’s Also Anti-Inflammatory

Lycopene is responsible for watermelon’s anti-inflammatory properties as well. Acute, short-term inflammation is normal, but chronic inflammation is linked to autoimmune diseases, cancer and Alzheimer’s. Eating foods that specifically fight inflammation are beneficial to overall health. A study in the International Journal of Food Science and Technology concluded that the lycopene in watermelon had strong anti-inflammatory properties and may be considered a functional food in the near future.

It Provides Hydration

According to the Centers for Disease Control and Prevention, about one third of Americans drink less than 4 cups of water per day. Acute dehydration can cause fatigue and headaches, while long-term dehydration can negatively affect kidney function. Watermelon is 92 percent water and loaded with vitamins and minerals. With so many Americans indicating that they don’t drink enough water, watermelon is a nutritious choice for hydration.

And It’s Tasty, Of Course

One cup of diced watermelon supplies 21 percent of the daily value for vitamin C and 17 percent for vitamin A. It’s naturally sweet and fat-free. It’s a refreshing summertime treat that is good for your body and your taste buds.

 

Cut Out the Fancy

Some dinner ideas that can be whipped up in 20 minutes or less:

• Sandwiches, fresh fruit, veggies and hummus
• Eggs, toast, fruit and green smoothie
• Veggie quesadilla (spinach, peppers and mushrooms) with fresh fruit, seasoned pinto beans and a fresh green salad
• Scrambled egg tacos (whole-wheat tortillas, salsa and avocado) with fresh fruit and seasoned black beans
• Peanut butter and banana sandwiches with fresh fruit and a tomato and mozzarella salad

Prep Four Meals in Advance

It is possible to meal prep four meals in less than two hours. When prepping meals that are not going into the freezer, use the leftovers rule: Make food four days in advance and keep it refrigerated, then reheat on the stovetop, oven or microwave. Not all foods reheat well, so use your best judgment. Rice dishes, chicken, broth-based soups and casseroles usually reheat well and taste just as good or even better than the first day. Here are some ideas for make-ahead meals that can be kept in the fridge:

Tomato and spinach soup. Make ahead and whip up some grilled cheese on whole-wheat bread while the soup is reheating.

Rice and beans. Add a fresh green salad while the rice and beans are reheating.

Jambalaya with brown rice. Add a quick slaw and smoothie.

Get Some Help from Convenience Foods

If you are really short on time, give yourself a break and pair some quick-cooking convenience items with fresh ingredients and go to bed happy and full. Here are some combinations:

90-second rice, farro or quinoa packets. Add grilled chicken, fresh fruit and a salad.

Salad kits. Add quick-seared flank steak, grilled chicken, black beans or smoked salmon to a kit for an ultra-quick dinner. Add a smoothie and a whole-grain roll to round out the meal.

Tomato sauce. Look for a brand with no added sugar and add a quick-cooking pasta like angel hair. Slice chicken very thin and add to a sauté pan with some olive oil, salt and pepper while the pasta is cooking.

Tuna packets. Whip up a quick tuna salad sandwich or add tuna to a salad or pasta or eat plain alongside a fresh salad and fruit.

Break Out the Slow Cooker

This one is a no-brainer. If you have a slow cooker, then you probably already know how to use it. Sometimes the options can get a little boring, but it works in a pinch. There are many recipes that are a slow 8-hour cook time, so that’s perfect if you’re gone all day. A couple favorites of mine include a chicken and black bean soup that I serve with already-made cornbread and a salad kit, and pulled pork paired with a quick slaw and fresh fruit.

Servings: 6
Serving size: ¾ cup (130 grams)
Prep time: 2 hours 20 minutes

Ingredients

• 2 medium cucumbers
• 1 medium yellow onion
• 1 teaspoon salt
• ⅓ cup (80 milliliters) white distilled vinegar
• 1 tablespoon sugar
• 1 tablespoon chopped fresh chives

Instructions

1. Rinse and dry cucumbers, then cut off the tip of each cucumber. Place a colander over a bowl that is large enough to catch liquid from the cucumber. Using a mandoline with a guard, slice cucumbers on the thinnest setting, allowing liquid to drain in to the bowl. Thinly slice onion, with a knife or mandoline, and place in the colander with the cucumbers. Sprinkle with salt, toss to evenly coat and refrigerate for 1 hour to allow liquid from the cucumbers and onions to drain into the bowl.
2. Discard the liquid. Transfer cucumbers and onions to a serving bowl and add vinegar and sugar. Stir and return to the refrigerator for 1 hour. When ready to serve, toss and sprinkle with chives. This salad is best served the same day. Leftovers can be kept in the refrigerator for up to 3 days.

Nutrition per serving: Note — Food & Nutrition is dedicated to providing accurate information to readers. We are unable to calculate nutrition information for this recipe due to multiple variables affecting sugar and sodium absorption during the pickling process.