photo courtesy of Bon Appetit

Welcome back from Spring break! Are you feeling uninspired about what to pack your kids for lunch? The routine of packing school lunches can get monotonous and sometimes I wonder if anything I pack will even get eaten. To give you some inspiration I thought I would share my top super healthy and easy school lunch ideas. Meal prepping is key to packing a kid-finicky free lunch. Ideally your school lunch should incorporate:

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Avoid drive thru urges and packaged food cravings by having nutritious and healthy meals ready to go in your fridge. Meal prepping is essential if you want to eat healthy, save money and time and stay on track with your health goals. Here are my top 10 meals for meal prepping this week:

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squash

This picture sums up my perfect winter meal. Sweet, filling and piled high with my favorite vegetarian proteins. I really don’t think anything else could bring a smile to my face on this rainy and cold day in February. Such comfort food! I think this will become your new food obsession as well.

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salad in a jar

As many of you know I am all about stress-free, healthy eating and meal prepping to ensure that we are prepared for a chaotic week when we do not have time to cook. Ideal balanced meals will have a combination of fiber, greens, healthy fats, and clean protein. Many of my clients worry about not having healthy meals prepared for the week ahead. Here are 2 easy, quick and delicious salad- spirations, as well as one breakfast in a jar that will be perfect for your busy week ahead.

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Boston’s been absolutely freezing this week, which means one thing – a serious need for hearty, warming foods, like this soup.

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Now that the holidays are behind us – and we have thoroughly enjoyed ourselves – it’s time to get back on track. The increased alcohol and sugar we ate during the holidays has likely created some inflammation within our gut, and it takes some time to diminish. We need to help it along by eating a wide range of vegetables, fiber, clean protein, and healthy fats…

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detox lunch

During the holiday season, it’s difficult to stay balanced – even with the best intentions. To balance out the hors d’oeuvres and desserts, I have some healthier lunch ideas that will help you feel better after a night of indulgence!

Let’s dig right in.

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salad

 

 

This interpretation of the Ivy Salad is from GOOP’s, My Father’s Daughter Cookbook. It is a detox-friendly combination of hot and cold ingredients. Perfect after a weekend filled with holiday parties so you can set the reset button. You can substitute the chicken or salmon for tofu, which will add a vegetarian option for protein.

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sushi nori bowl

A delicious salad with detoxifying seaweed, which is rich in vitamins and minerals especially iron, and clean protein to balance blood sugars. A super simple recipe that packs a punch for the days you need a detox. You can add a touch of olive oil and lemon to the salad for a little extra zest!

DETOX SUSHI NORI BOWL
Author: Brown Paper Nutrition
A delicious and mouthwatering salad with seaweed to detox and clean protein to stabilize blood sugar levels
Ingredients
  • 1/2 cup raw buckwheat, rinsed and drained
  • 4 ounces smoked salmon, arranged in rolls
  • 2 stalks kale, leaves removed and stalks discarded
  • 1 nori sheet, cut into 4 pieces
  • 1/2 yellow capsicum, cut into strips
  • 1 spring onion, white part cut into long thin strip
  • 1/4 cup coriander leaves
  • 1/2 cup frozen edamame beans, cooked as per packet instructions
  • 2 handfuls baby spinach leaves
  • Sprinkle of sesame seeds and 1/2 and avocado to top
Instructions
  1. *Fill a small saucepan with water and bring to the boil.
  2. *Place the buckwheat into the boiling water and cook for 6-8 minutes or until the buckwheat is tender. Pour into a colander and allow to drain. Place a large handful of baby spinach in each bowl to create a base.
  3. *Divide the rest of the ingredients between the two bowls, keeping each ingredient separate so that all of them can be seen and a beautiful contrast of colors can be seen.
  4. *Top each bowl with a sprinkle of sesame seeds and fresh slices of avocado. Enjoy as is or with a dash of tamari.

 

 

This is a perfect detox meal for lunch or dinner. It is full of nutrient dense vegetables, healthy fats, clean protein and black sesame seeds pack in extra minerals. You can meal prep the chicken on your prep day. Prep day for me is Sunday’s but it can be any day that you choose to make your life easier during the holiday’s.  You can add the chicken then to other dishes or you can add quinoa to this bowl to add an extra punch of protein.

 

Creamy Tahini Salad with Smoked Paprika Chicken
Author: Exploring Healthy Foods
A perfect detox recipe that will leave you feeling balanced and satisfied.
Ingredients:
Chicken
  • 2 chicken breasts
  • 1 tbsp olive oil
  • 2 tbsp smoked paprika
  • 1 tbsp garlic powder
  • Pinch of salt
    Salad Ingredients
  • 5 cups greens (I mixed romaine, arugula and spinach)
  • ½ cup cucumbers, sliced and then chopped into fourths
  • ½ cup cherry tomatoes, sliced
  • ¼ cup shredded carrots
    Salad Dressing
  • 2 tbsp tahini
  • 1 tbsp apple cider vinegar
  • 2 tbsp lime
  • Pinch of salt and pepper
    Toppings
  • ½ avocado for each serving
  • 1 tsp black sesame seeds
Instructions:
  1. Preheat oven to 375 degrees F.
  2. Coat chicken breast with olive oil, then sprinkle with smoked paprika, garlic powder and salt on both sides.
  3. Place on baking sheet lined with parchment paper and place in oven for 15 minutes.
  4. After 15 minutes, turn over chicken and bake for another 15 minutes.
  5. After chicken has been cooking for 30 minutes, check to make sure it is fully cooked (no pink). If it’s not add back into oven until fully cooked. When ready, remove chicken from oven and let cool for 5 minutes.
  6. While the chicken is cooking, add all salad ingredients to a small bowl and whisk ingredients together. Dressing should be thick and have a creamy texture. Set aside.
  7. In a large bowl, add greens, cucumber, tomatoes and carrots. Then add dressing and toss together. Separate salad into 2 bowls (recipe makes 2 servings)
  8. Slice chicken breast and top onto each salad bowl.
  9. Top with avocado and sprinkle with sesame seeds.
  10. Enjoy!