Lunch

Greek Yogurt "Ranch" Dressing and a Summer Salad

Everyone loves a creamy dressing. Everyone. A lot of us just dislike the heaviness of them as well as the thought of how many additional, maybe unnecessary, calories we'd be consuming if we went with that dressing option. But, summer...sweet sweet summer. And a good chop. Summer and chopped salads deserve a creamy sidekick. 

So here, I've created a healthier version of the standard Ranch Dressing we all grew up with. And an easy-peasy throw together salad to bring to your next backyard BBQ.

SUMMER SALAD WITH GREEK YOGURT RANCH DRESSING

Serves: 6-8 as a side

INGREDIENTS:

  • 1/2 box spinach
  • 1/2 box organic girl butter lettuce or 1 small head of butter lettuce
  • handful of cherry tomatoes, halved
  • 4 radishes, thinly sliced
  • 1 avocado, cubed
  • 3 Tbsp sunflower seeds
  • 2 Tbsp pumpkin seeds
  • 1/4 c fresh dill
  • 10-15 basil leaves, torn
  • 1/4 c chives, minced
  • 1/2 c microgreens
  • 3/4c plain greek yogurt
  • 2 Tbsp apple cider vinegar
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • salt and pepper

DIRECTIONS:

  1. In a small bowl, whisk together greek yogurt, apple cider vinegar, onion powder, garlic powder and season with salt and pepper to taste.
  2. In a large bowl, gently toss together spinach, butter lettuce, tomatoes, radishes, avocado, seeds and herbs.
  3. Add desired amount of dressing and carefully toss with hands to prevent damaging herbs or avocados.
  4. Top with microgreens and maldon salt if desired

10-MINUTE ASIAN KALE SALAD

Let me guess...you raaaarely, if ever, have time to whip up a healthy lunch in the middle of your crazy work day. Me either! Even though I'm in and out of the house, I'm running around and need to be out just as quick as I got in, so lunch needs to be fast, easy, healthy and delicious. 

And while it helps to always keep healthy staples on hand, hours of food prep is out of the question for me. Find habits that work for YOU. If you know you'll never find yourself chopping and prepping your Sunday away, choose easy and ready-to-go staples and easy simple meals for the work week. And if you enjoy prepping ahead of time, you go, you!!

Whipped this salad up in under 10 min and topped it with some leftover turkey larb from our picnic in the park last night for an extra protein boost. (side note: it's been decided that summer picnics need to happen waaaaaayyyyy more often). Toss everything together in the morning (or night before) – dressed or undressed (referring to both yourself, and the kale) – and you're good to go. I'm all for nudity in the kitchen btw.

10-MINUTE ASIAN KALE SALAD

Serves 1 | prep time 10 min

*No need to measure any of these ingredients - use your eyes, but here's a simple guideline.

INGREDIENTS:

  • 2 c lacinato kale, chopped
  • 1 tsp olive oil
  • 1 tsp toasted sesame oil
  • pinch of sea salt
  • 1 tsp or splash of rice vinegar
  • 1 tsp or splash of tamari
  • 2 inch piece of cucumber, thinly sliced
  • 1 radish, julienned
  • 1 green onion, thinly sliced
  • 1 Tbsp toasted pepitas or pumpkin seeds
  • 1/2 Tbsp black sesame seeds
  • 1/2 Tbsp toasted sesame seeds

DIRECTIONS:

  1. Massage kale with olive oil, toasted sesame oil and sea salt.
  2. Add rice vinegar and tamari. 
  3. Toss in a cucumber, radish, green onion, pepitas, sesame seeds.
  4. (Optional protein boost: ground turkey, soft boiled egg, chopped nuts, etc. Feel free to add in any other greens you have on hand. Thinly sliced green cabbage is a great addition!) 

Soup for the Soul and all the Healing that goes with it...

Running With Forks Lemon Chicken Orzo Soup

It's that time of year. Everyone at the office is running around with a runny nose, coughing and sneezing and you've got someone with a Man Cold at home (the man cold is REAL people. and if you're a woman reading this, you can sympathize. and if you're a man, be honest, you know it's true)

I have a few staple tricks in my back pocket that work like a charm, every time.

If you, or anyone in your life is feeling achy, sluggish, drained and like you're about to fight something you don't want, or need your man to NOT catch the Man Cold, apply these 4 things and I'm certain you've got one up on whatever's coming your way.

First things first...there is a magical tincture that I keep close at all times. Dose up on this potent tincture COLD AND SINUS BLASTER by Vitality Works (*not sponsored). Even if it's not a cold OR in your sinuses, the primary ingredients are exactly what your system needs to battle the demons. I've tried other brands and other tinctures and this is the only one that has proven to work without fail, every time. Instructions will tell you to add to 8oz of water, skip that, take a full dropper-full straight and follow with a few sips of water if needed. Potent magic. Take 2-3 times a day for 2 days.

Second, make a little concoction of 5 drops of Oregano Oil (or whatever the dosage is for a brand you like) and a dose of an Echinacea Goldenseal tincture in 4 oz of water and take it down. Take once daily for 2-3 days.

Third, give yourself some delicious love with 1-2 Tbsp of raw Manuka Honey a day. Unlike any other honey, the nutritional benefits of Manuka are 4x that of regular flower honey giving it a UMF (unique manuka factor - a global standard in identifying and measuring the antibacterial strength). Make sure the manuka honey is labeled with the standard UMF rating of 16+ or greater for the medicinal benefits. Take it straight by the spoonful, but if that's too sweet for you, add to your warm tea.

And lastly, make this delicious soup or any variation of the basic recipe below. Use whatever root vegetables you have on hand, swap the orzo for pasta or rice, add extra greens, and slurp away.

Just what the doctor ordered ..

And perhaps you're just in need of cozying up with something warm, hearty and inviting. Let's face it, we all need to feel swaddled at times and this comforting soup does just that. 

Chicken and Lemon Orzo Soup

INGREDIENTS:

  • 2 Tbsp olive oil
  • 1 onion, chopped
  • 3 carrots, chopped
  • 3 celery stalks, chopped
  • 3 parsnips, chopped
  • 4 c chicken broth and 2 c water
  • 1 c orzo
  • 1 small parmesan rind
  • zest and juice of 1 lemon
  • 1/2 a rotisserie chicken, separated into bite-sized pieces
  • 4 c chopped kale
  • 1 c chopped parsley

DIRECTIONS:

  1. Heat olive oil in large dutch oven or soup pot. Add onion and a pinch of salt and saute until translucent. Add carrots, parsnips and celery and saute until fork tender.
  2. Add chicken broth and water and bring to a boil. Add orzo and parmesan rind and cook until orzo is al dente.
  3. Add chicken, kale, lemon juice and zest, and parsley. Season with salt and pepper.

STAY WARM, STAY HEALTHY PEOPLE.

Healthy, Healing...Soup.

Running With Forks Warm Ginger Miso Broth and Roasted Wild King Salmon and Bok Choy and Sugar Snap Peas and English Peas and Shiitake Mushrooms

A few weeks ago, on a rainy afternoon after an intense spin class, my body craved a big bowl of healthy, healing...soup. That meant a a flavorful , healing broth packed with plenty of goodness to warm me up from the inside out, filled with some healthy delicious protein and delicious spring veggies.  After multiple requests for the recipe, here you go! Simple, easy and absolutely delicious.

WARM GINGER MISO BROTH + ROASTED WILD KING SALMON + BOK CHOY + SUGAR SNAP PEAS + ENGLISH PEAS + SHIITAKE MUSHROOMS

Prep Time : 15 min  |  Cooking Time : 20 min  |  Serves : 2

INGREDIENTS:

  • 2 tsp sesame oil
  • 1/2 a small yellow onion, minced
  • 1/2 small leek, thinly sliced
  • 4 garlic cloves, minced
  • 1 tbsp fresh ginger, minced
  • 2 tbsp tamari
  • 4 c vegetable broth
  • 2 tbsp white miso
  • sea salt and fresh cracked pepper, to taste
  • 2 tsp sesame oil
  • 4 oz shiitake mushrooms, thinly sliced
  • 1 baby bok choy, trimmed and divided
  • 1 c sugar snap peas, trimmed
  • 1/2 c english peas, blanched
  • 1 tsp sesame oil
  • 2-4oz pieces wild king salmon fillet
  • 1 tbsp black sesame seeds
  • 1 tbsp toasted sesame seeds
  • 1 green onion, thinly sliced

DIRECTIONS:

  1. Ginger Miso Broth: Heat 2 tsp sesame oil in a medium pot over medium heat.  Add the onion and leek and cook for a few minutes until translucent and softened, but not browned.  Add garlic and ginger and cook for 1-2 minutes longer, until fragrant and softened. Stir in the tamari to meld the flavors.  Add the vegetable broth, bring to a boil and reduce heat to a simmer. Ladle 1 c of the broth into a small bowl and whisk in the miso until dissolved.  Add miso broth back into pot and let simmer. Adjust seasoning with tamari or miso if desired.
  2. Season salmon with salt and pepper and let sit to bring to room temperature.
  3. Heat a medium skillet over medium high heat and add 2 tsp sesame oil until shimmering. Add shiitake mushrooms in a single layer and brown on each side, until cooked through.  Remove from pan and set aside.  Add bok choy and sugar snap peas and cook until lightly cooked through and beginning to brown in spots. Remove from pan and set aside with mushrooms.
  4. Add 1 tsp sesame oil to same pan and heat until shimmering.  Add salmon fillets and cook 3-4 minutes each side, depending on thickness.  Remove from heat and let rest.
  5. Assemble Soup: Arrange bok choy, sugar snap peas, english peas and shiitake mushrooms in two bowls.  Pour broth over the top and place salmon in center.  Sprinkle with sesame seeds and green onions. Serve warm.

Recipe: A simple lunch.

Running With Forks Apple Celery Root Prosciutto Salad

Sometimes all you need is a few simple ingredients to feel completely satisfied.  I made this lunch a couple of weeks ago with inspiration from Sunday Suppers.  It was super simple, super delicious and super satisfying.  I'm craving it right now, for my lunch that's about to happen, and decided that I should share it. Simple and easy.  Go for it. 

Apple - Celery Root - Prosciutto - Parsley - Lemon - Maldon - Peppercorn

Prep time:  10 mins   | Assembly time:  5 mins   | Serves: 2

INGREDIENTS:

  • 1 apple, cored and julienned
  • 1 small celeriac, peeled and julienned
  • 5 pieces of thinly sliced prosciutto, torn
  • 1 small handful parsley, leaves only, torn
  • 2 tbsp plain greek yogurt
  • 2 tbsp olive oil
  • juice of 1 small lemon
  • sea salt, to taste
  • fresh cracked pepper, to taste
  • 1 tbsp chopped fresh parsley
  • maldon sea salt, to taste

DIRECTIONS:

  1. In a small bowl, whisk yogurt, lemon, chopped fresh parsley, salt, pepper and olive oil.  Adjust to taste.
  2. In a medium bowl, combine apple, celeriac, parsley, half of the prosciutto and toss with dressing. Top with the remaining torn prosciutto and fresh cracked peppercorns and of course, maldon sea salt.