daily eats: 7.9.14

Oh, hello! Are you surviving the post- long-weekend week of work? My week has been busy (newsletter time at work) so I’m kind of ready for the weekend! You?

workout: 45 minutes walking on treadmill. I’m still really content with low-key exercise, so that’s what I’m doing! Lots of walking, 7-Minute and barre workouts. Every once in a while, I think about signing up for a race so I’ll start running again – and then I decide against it.

beverages: coffee + 1/2 & 1/2, per usual

breakfastblueberry bliss smoothie + a few kale cubes thrown in for good measure!

Daily Eats | A Nutritionist Eats

snacks: almonds + fresh fig. It was my first time trying a fresh fig and I’m still undecided on if I like them or not. The flavor was nice, but the texture was not my favorite.

Daily Eats | A Nutritionist Eats

yoga: 30 minutes of gentle yoga/stretching. One of my coworkers has been leading yoga every Wednesday over lunch and it is such a wonderful break in the day/week.

lunch: romaine + cucumber + kale (last minute addition) salad + my favorite cilantro dressing (trader joe’s!) with tuna + mayo + celery + onions. Lunch was supposed to be served with toasted pita and goat cheese, but the pita was moldy, so I turned it into a snack with crackers instead…

Daily Eats | A Nutritionist Eats

snackscrackers + goat cheese (at work) and a glass of shiraz (not at work).

Daily Eats | A Nutritionist Eats

dinner: I went into dinner not having any clue what it would be because we were headed to house/dog sit. We found some burgers (with cheese) + sweet potato puffs + pickles + onions + ketchup. At least I had vegetables at lunch! (Check out instagram to see the cute pup we watch!)

Daily Eats | A Nutritionist Eats

approximate nutrition stats: 1,898 calories, 104 grams fat (52%), 123 grams carbohydrates (28%), 18 grams fiber, 55 grams sugar, 89 grams protein (20%)

thoughts: Of course I always try to include vegetables at dinner, but it doesn’t always happen. Life goes on! Also, these posts stop me from mindless snacking – Richie was snacking on chips and salsa before dinner but I didn’t want to deal with a picture so I didn’t have any. :)

easy, five-layer burritos

Easy, Five Layer Burrito | A Nutritionist Eats

I love Chipotle. (Is there anyone who doesn’t? Please, make yourself known. We need to talk.)

But I never order a burrito – always a salad. When we were in Mexico, we had the most-delicious burritos EVER and I started to wonder if I was missing out with my typical Chipotle order. I’ve since ordered a burrito at Chipotle, and then at a local Mexican joint, Cactus, but neither compare to the one from Burrito Revolution.

Easy, Five Layer Burrito | A Nutritionist Eats

So for now, I’ve decided that I’ll stick with salads (or burrito bowls!) at Chipotle, tostadas at Cactus and make my burritos at home.

These five-layer burritos have just that: five layers of refried beans, avocado, pico de gallo, sour cream and shredded lettuce. On their own, these ingredients are nothing special, but when combined they make a delicious, easy and nutritious dinner that comes together in minutes. And that’s something we can all use more of.

Easy, Five Layer Burrito | A Nutritionist Eats

It’s hardly a recipe, but more of a reminder / new dinner inspiration.

Here’s my tortilla theory: sprouted is best, followed by whole-grain/corn/flour. I understand that sprouted tortillas aren’t for everyone….and if you solely look at the nutritional facts between flour and whole-grain flour tortillas, the differences are pretty small (think 2 grams of fiber), so I say, eat what you prefer! If the white flour tortilla tastes much better, you’re bound to feel more satisfied after eating it. (And this topic is one that probably deserves a whole post, because it applies to many foods!)

Five-Layer Burrito | A Nutritionist Eats

Dinner is served.

nutrition facts: 333 calories, 11 grams of fat, 48 grams carbohydrates, 12 grams fiber, 6 grams sugar, 13 grams protein

Five-Layer Burritos

by Emily Dingmann

Cook Time: 5 minutes

Keywords: entree high fiber vegetarian soy-free beans Mexican

Ingredients (4 servings)

  • 1 avocado
  • salt
  • 1 head romaine lettuce
  • 1-15 oz can refried beans
  • 4 tortillas
  • 1/2 cup sour cream
  • 1 cup pico de gallo

Instructions

Prepare ingredients: mash avocado (squeeze some lime over it if desired) and season with salt. Wash and thinly slice romaine lettuce.

Heat refried beans in microwave or over stove until hot.

Heat tortillas until warm if desired.

Layer on beans, avocado, sour cream, pico de gallo and lettuce on tortilla, and roll! How to Wrap a Burrito

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black bean quinoa salad

Black Bean Quinoa Salad | A Nutritionist Eats

It’s been three weeks, so clearly you need another quinoa salad, right?

I honestly feel a little behind the times with the whole quinoa salad trend.

Black Bean Quinoa Salad | A Nutritionist Eats

But as they say, better late than never! Especially because quinoa is a nutritious little seed that boasts 8 grams of (complete!) protein and 5 grams of fiber per cup (cooked). Even more than that though, I love the convenience of making a big batch of quinoa salad and eating it over greens for quick weekday lunches. The combination of beans + quinoa = one satisfying salad.

Black Bean Quinoa Salad | A Nutritionist Eats

When I was testing quinoa salad recipes for self.com, this was one of the versions I came up with and I love it for a few reasons. One: I am currently going through a MAJOR black bean phase. Two: I love the contrast of the light quinoa and dark bean. (It’s purely a cosmetic reason.) Three: CHEESE! (No explanation necessary.)

Black Bean Quinoa Salad | A Nutritionist Eats

Serve it alongside grilled chicken for dinner or bring it to your next summer party, it’s sure to be a hit!

nutrition facts: 584 calories, 29 grams of fat, 59 grams carbohydrates, 14 grams fiber, 3 grams sugar, 23 grams protein

Black Bean Quinoa Salad

by Emily Dingmann

Prep Time: 10 minutes

Cook Time: 15 minutes

Keywords: entree salad side gluten-free high fiber vegetarian high protein

Ingredients (6 servings)

  • 1 cup quinoa
  • vegetable broth (optional)
  • 1/4 cup lime juice (about 1 lime)
  • 1/2 cup olive oil plus 1 Tbsp
  • 1 shallot
  • 1 Tbsp honey
  • salt & pepper
  • 2-15 oz cans black beans
  • 1/2 cup sliced green onion
  • 1 cup chopped cilantro
  • 1 cup crumbled cojita cheese

Instructions

Prepare quinoa: Rinse quinoa in fine mesh strainer.

Add quinoa and 2 cups water to small pan. (I’ve started adding broth to the cooking liquid. Two cups total liquid.)

Stir, season with salt and bring to a boil.

Lower heat, cover and cook for about 15 minutes.

Prepare vinaigrette: while quinoa is cooking, whisk together lime juice, olive oil, honey, shallot and salt & pepper.

Remove quinoa from heat and let sit for 5 minutes.

Fluff with a fork and toss with vinaigrette.

Drain and rinse black beans.

When quinoa is cool, toss with remaining ingredients. Chill for at least 3 hours or overnight.

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roasted asparagus & red pepper quinoa salad

Welcome Self readers, thanks for stopping by! (More About Me | More Salad Recipes)

And if you aren’t coming from Self, be sure to check out the other Epic Picnic Dishes!

Roasted Asparagus & Red Pepper Quinoa Salad | A Nutritionist Eats

I’m the person who always brings a salad to get-togethers. Whether they’re picnics or backyard grilling parties, you can always count on me to bring a salad. Annoying? Maybe, but amidst the dips and desserts, salads always seem like the perfect addition to any table.

Roasted Asparagus & Red Pepper Quinoa Salad | A Nutritionist Eats

A few weeks ago, I made no less than eight batches of quinoa salads. Ok, kind of an exaggeration, but after the second day of bringing bowls of quinoa salad to work, people started asking what was going on.

I asked for feedback between a black bean & quinoa salad and this one and instead of getting any opinions, all I got was requests for the recipes, $5 from someone who had forgotten their lunch that day and a major boost to my quinoa salad ego. Naturally, I’m thinking about setting up a little quinoa salad shop at work.

All this is to say that I’ll probably share the black bean version sometime in the near future!

Roasted Asparagus & Red Pepper Quinoa Salad | A Nutritionist Eats

But we’re talking about the roasted asparagus & red pepper quinoa salad today. I love this salad! It’s vegan (but you don’t have to tell), it’s gluten-free (but no one has to know) and it’s got 12 grams of protein and 10 grams of fiber per serving, thanks to the beans + quinoa! (You can share this fact.)

It’s healthy, but so delicious and flavorful. It’s colorful and light; but the hefty servings are unquestionably satisfying. Serve it on top of some greens if you like or top with some grilled chicken or tempeh for an extra boost of protein.

Roasted Asparagus & Red Pepper Quinoa Salad | A Nutritionist Eats

Lunch. Is. Served.

nutrition facts: 409 calories, 20 grams of fat, 46 grams carbohydrates, 10 grams fiber, 4 grams sugar, 12 grams protein

Roasted Asparagus & Red Pepper Quinoa Salad

by Emily Dingmann

Prep Time: 10 minutes

Cook Time: 15 minutes

Keywords: roast entree salad side gluten-free high fiber high protein vegan vegetarian beans quinoa

Ingredients (6 servings)

  • 1 lb asparagus
  • 1 cup quinoa
  • 1/4 cup lemon juice (about 1 lemon)
  • 1/2 cup olive oil plus 1 Tbsp
  • 1 Tbsp dijon mustard
  • 1 shallot
  • salt & pepper
  • 1 cup chopped roasted red pepper
  • 2-15 oz cans garbanzo beans
  • 1 cup sliced green onion
  • 1 cup chopped parsley

Instructions

Roast asparagus: preheat oven to 425 degrees.

Remove tough bottoms of asparagus and cut into 1 inch pieces. (You should have about 2 cups.)

Drizzle with 1 Tbsp of olive oil and cook for about 10 minutes, until golden brown.

Prepare quinoa: Rinse quinoa in fine mesh strainer.

Add quinoa and 2 cups water to small pan.

Stir, season with salt and bring to a boil.

Lower heat, cover and cook for about 15 minutes.

Prepare vinaigrette: while quinoa is cooking, whisk together lemon juice, olive oil, dijon, mustard, shallot and salt & pepper.

Remove quinoa from heat and let sit for 5 minutes.

Fluff with a fork and toss with vinaigrette.

Drain and rinse garbanzo beans.

When quinoa is cool, toss with remaining ingredients. Chill for at least 3 hours or overnight.

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