cottage cheese + hard-boiled egg toast

Cottage Cheese Sandwich | anutritionisteats.com

Any other cottage cheese fans out there?

I have to admit that I typically keep my cottage cheese-consumption pretty typical. You know, plain. Or with chunks of cantaloupe. Or applesauce. (Which was probably one of my first foods, I ate that combo as a baby!)

Cottage Cheese Sandwich | anutritionisteats.com

But today, in light of a cottage cheese conversation, I decided to step out and try something a little different. So I gave toast a protein boost with a scoop of cottage cheese and a hard-boiled egg. It sounds a little weird, right? But it makes sense.

Cottage Cheese Sandwich | anutritionisteats.com

And it works. It turns out that you can’t really go wrong with a hearty slice of bread topped with creamy cottage cheese, hard-boiled egg and sliced tomato. (Don’t forget a drizzle of olive oil, salt and pepper to finish things off!) I had my whole family try it out and though everyone was skeptical at first, we all loved it. Or, try swapping out the egg slices for avocado for a protein-boosted twist on avocado toast!

Cottage Cheese Sandwich | anutritionisteats.com

Why do I like cottage cheese?

  • It’s high in protein (fun fact: a 1/2 cup of cottage cheese has more than double the protein of an egg!)
  • It’s low in sugar
  • It tastes good AND it’s satisfying

A serving of cottage cheese is a great addition to any meal, or perfect for a snack. Try it topped with fresh fruit or go the savory route with cucumber, chopped tomatoes, a drizzle of olive oil and a sprinkle of salt & pepper. Find recipe ideas and ways to incorporate cottage cheese here.

And please, give this toast a chance!

This post is sponsored by Daisy Brand

italian chicken sausage & vegetable soup

Italian Chicken Sausage & Vegetable Soup | anutritionisteats.com

Back when we lived in Minnesota, soups were a regular lunch rotation while I suffered through winters.

Now that winter = 60 degrees, I find myself forgetting to make soups and stews, always waiting until it “cools down just a bit more.” Well, no more. I figured that since my office always feels cold, there’s no reason to wait until it cools down.

Italian Chicken Sausage & Vegetable Soup | anutritionisteats.com

The (very hot!) day I decided to make this soup, I watched Giada make a Vegetable & Barley Soup and I took two things from the episode: 1) Use a parmesan rind to help flavor soup (which I’ve always meant to do) and 2) Use the sausage as a topping instead of letting it simmer in the soup.

Like any good lunch or dinner – it’s healthy and tasty!

italiansausagesoup3

I wanted the soup to be full of vegetables as well as a good source of protein and fiber. So it’s simple. Fill the soup with tender-crisp vegetables and throw in some chicken sausage for a protein boost, it’s a filling combo. It happens to be gluten-free and paleo, if you’re into those things!

Italian Chicken Sausage & Vegetable Soup
Author: Emily Dingmann
Prep time:
Cook time:
Total time:
Serves: 8 servings
Ingredients
  • 3 Tbsp olive oil
  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • about 1 heart of celery (2 cups chopped)
  • about 1 pound of carrots (2 cups chopped)
  • 10-12 cups of chopped kale
  • 6 cups chicken broth
  • 2 cups water
  • 28 oz can diced tomatoes
  • parmesan rind (optional)
  • 12 oz italian chicken sausage
  • salt & pepper
  • parmesan cheese (optional)
Instructions
  1. Heat 2 Tbsp of olive oil in a large pot.
  2. Add onion and sauté for a few minutes.
  3. Add garlic, celery and carrots and sauté for another 5 minutes.
  4. Add kale, broth, water, tomatoes and parmesan rind and simmer for about 35-40 minutes.
  5. While soup is cooking, thinly slice chicken sausage in half lengthwise and then chop.
  6. Heat remaining 1 Tbsp of olive in in medium pan and sauté about 3-4 minutes, until brown, set aside.
  7. To serve, top serving of soup with chicken sausage and parmesan cheese if desired.
Calories: 370 Fat: 17 grams Carbohydrates: 35 grams Fiber: 10 grams Protein: 25 grams

 

slow cooker honey soy chicken

Is it too early for slow cooker recipes?

Because personally, I love using the slow cooker all year long, but in the fall and winter, weekends just don’t seem complete unless there is an intoxicating smell of something slowly cooking away in the kitchen. And we are all in fall mode, right?

Slow Cooker Honey Soy Chicken | anutritionisteats.com

I’ve had quite the history with slow cookers. I don’t think we used them much growing up, so it wasn’t something I was especially used to. Then my brother gave me a camouflage slow cooker for Christmas one year that I deemed way “too hick” (I’m sorry!!!!) for my “sophisticated palette.” Oh the naivety. (To defend myself a bit, the gift was a joke and while my brother was a big fan of the slow cooker and I’m 92% certain that he and his roommates were cooking items they had personally hunted…like squirrels. I didn’t really think I had a use for it, being that I was a city dweller.) The moral of the story is this: I returned that camouflage slow cooker to K-Mart and then found myself buying a stainless steel version a few years later.

Slow Cooker Honey Soy Chicken | anutritionisteats.com

I’ve been hooked ever since.

Years ago, I created a few asian-inspired slow cooker recipes (crock pot asian chicken, crock pot asian beef), which have been quite popular over the years, but it was time to revisit the concept, with some different cuts of meat and different flavors. I love this version because it’s made with really simple ingredients and it couldn’t be easier!

Slow Cooker Honey Soy Chicken | anutritionisteats.com

This honey soy chicken takes a few minutes of prep, a few hours in the slow cooker and before you know it, you’ll be eating a flavorful, healthy meal. The chicken thighs practically shred themselves. The rice soaks up the delicious sauce you don’t want to leave on your plate. The broccoli is a) something green and b) so tasty! It’s a complete meal the entire family will enjoy.

Slow Cooker Honey Soy Chicken
Author: Emily Dingmann
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 1/2 cup honey
  • 1/2 cup low-sodium soy sauce
  • 1/4 cup lime juice (about 2 limes)
  • 1 Tbsp sriracha sauce
  • 4 cloves garlic, smashed
  • 1 1/2 pound chicken thighs (skinless, boneless)
  • 1 cup basamati rice
  • 1 lb broccoli florets
Instructions
  1. Combine first 5 ingredients in small bowl.
  2. Add chicken thighs to slow cooker in one layer.
  3. Pour over marinade.
  4. Cook on low for 6 hours.
  5. When chicken is almost done, prepare rice as directed.
  6. Steam or roast broccoli.
Calories: 552 Fat: 9 grams Carbohydrates: 80 grams Sugar: 39 grams Fiber: 5 grams Protein: 43 grams
Notes
Replace soy sauce with tamari for a gluten-free meal.

 

healthy lunch ideas

Healthy Lunch Ideas | anutritionisteats.com

Do you love packing lunches as much as I do? (I’m kidding, that’s not a real question.)

I love cooking, but prepping lunches? Not one of my favorite things to do. And I get the feeling that those of you who pack lunches day in and day out get sick of it real quick as well. And it’s totally understandable – it takes a ton of planning, prepping and energy to pack lunches every day.

When I think of the goal of this little website of mine, it’s to provide simple, delicious and healthy inspiration to eat well. For kids, for adults and for everyone in between. With that in mind, these healthy lunch ideas are suitable for the entire family, and I kept them as easy as possible.

Healthy Lunch Ideas | anutritionisteats.com

Ideally, each lunch (and meal for that matter!) should consist of a protein, vegetable and whole-grain or starch component. The fruit and treat are optional, but may help you score good lunch cred! Portion size will depend on the size of the human. :)

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Protein | deli meat, cheese cubes, hard boiled eggs, edamame, beans, cottage cheese, greek yogurt, nut or sun butter, grilled or leftover meat, tuna or egg salad, smoothie (frozen in molds), meatballs, frittata, cheese quesadilla, grass-fed hot dogs

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Vegetables | carrot sticks, grape tomatoes, lettuce wraps, cucumber slices, roasted vegetables, red pepper strips, snap peas, coleslaw, sautéed zucchini, steamed broccoli, roasted cauliflower

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Fruits | berries, apple slices, orange segments, grapes, melon chunks, sliced kiwi, mango

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Whole-Grains (or Starch)| crackers, pasta, bread, popcorn, tortillas, pita bread, mini bagel, waffles, pancakes, english muffin, focaccia, cereal, baked oatmeal, cinnamon raisin bread, cubed sweet potato, roasted squash, mashed potatoes, potato pancakes, sweet potato fries

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Treats | fruit leather, whole-grain cookies, mini-muffins, trail mix, dried fruit, granola bars

Want More? I rounded up 225+ lunch box ideas here.

Dealing with Food Allergies? Healthy Alternatives for Food Allergies.

Helpful Products: these products might make packing lunch a little easier and a little more fun! The popsicle molds are great for filling and freezing with healthy smoothies (add some greens!) and the baking cups are helpful for keeping foods separate in bento-box style lunch containers.

Healthy Lunch Ideas | anutritionisteats.com

LunchBots Quad Container | Silicone Popsicle Molds | Silicone Baking Cups | Laptop Lunches Bento Buddies *affiliate links

What do YOU pack for lunch?