simple & healthy: sausage & peppers

I hope you all are enjoying my simple & healthy meal ideas. The whole purpose is to give you meal ideas that are delicious and nutritious while at the same time satisfying your family and going from the kitchen to table in less than 30 minutes.

Todays meal, Sausage & Peppers, is one that you can go in many different directions with. Richie loves it over pasta, I’m a huge fan of it stuffed in bread, but you could also serve it over brown rice or even use it as a pizza topping or in a calzone.

Serve with a fresh side salad for a complete meal.

The process is fast and simple:

  1. Prepare grain component if necessary.
  2. Grill or saute sausage, slicing after grilling or before sautéing.
  3. Saute peppers, onions and other vegetables, sliced into bite size pieces.
  4. Top with “extra flavor” if desired.

Grain:

  • brown rice
  • whole grain pasta (or a whole grain/white blend)
  • sub roll
  • on pizza dough or wrapped in it for a calzone

Protein:

  • chicken sausage
  • pork or blend sausage
  • veggie sausage

Vegetables:

  • bell peppers
  • onions
  • mushrooms
  • spinach (thrown in at the last minute to quickly wilt)

Extra Flavor:

  • marinara sauce
  • roasted or canned tomatoes
  • parmesan cheese
  • smoked mozzarella cheese

simple & healthy: sushi bowls

I’m going to guess that a lot of you are fans of sushi.

If you aren’t…I don’t know what to say…

We love sushi and would probably eat it on a daily basis if there wasn’t that annoying thing money, standing in the way.

Michelle from The Lively Kitchen makes her family Buddha Bowls and I’ve always loved the idea so I de-veganized them and added some typical sushi fillings. We have a really nice store in our neighborhood that has sushi-grade fish, but I realize not everyone has access, nor has the desire to use raw fish so don’t worry, there are a ton of options for protein in these bowls.

Everyone chooses their own toppings and they contain everything you need in a meal: whole grains, vegetables, protein and flavor!

Rice: 

  • I would of course, recommend brown rice, but it doesn’t need to be special sushi rice
  • the perfect use for leftover rice!

Nori: 

  • can be found in natural food stores or asian grocery stores (much cheaper at the latter)
  • best to roast with some sesame oil if it isn’t already roasted

Vegetables:

  • julienned cucumber, carrots or spinach
  • sauteed mushrooms, asparagus, bok choy
  • sliced scallions, avocado

Protein:

  • cooked fish like tuna or salmon
  • raw sushi-grade fish
  • cooked chicken, steak, shrimp or tofu

Toppings:

  • sesame seeds, pickled ginger,
  • sauces like miso, soy sauce, sriracha, peanut sauce, spicy mayo (mayo + sriracha)

What kind of sushi do you order? 

simple & healthy: fajitas

Chicken Fajitas were a staple in my house growing up, my brother and I loved them.

My Mom served up grilled chicken, sauteed peppers and onions along with salsa and sour cream (and maybe some guacamole) with this delicious carrot and rice dish on the side.

It’s no wonder we loved them, they are flavorful, easy to throw together and who doesn’t love a Mexican meal mid-week?

Fajitas are great because not only are they a healthy meal, but they come together really quickly and a lot of the components can be prepped or done ahead of time. The leftovers make great lunches or quesadillas as well.

Here’s how it goes down.

Simple & Healthy Fajitas: 

  • Grill, broil or saute your protein – chicken, beef, shrimp or tofu. (This can be done a day or two in advance).
  • Prepare the peppers and onions: In a medium saute pan, heat 1 Tbsp of oil. Add 1 onion, sliced and 2 bell peppers, sliced. Saute until soft. (This can also be done a day or two in advance).
  • Prepare the toppings: guacamole (if you are making it, you can also just top with chunks of avocado), diced tomato, shredded lettuce, shredded cheese, sour cream and salsa.
  • Heat up tortillas and spread everything out on the table!
  • Let everyone build their own fajitas according to taste – but always including a few vegetables! ;)
  • You could also serve as a burrito bowl, with brown rice or a salad, over lettuce.
  • Side dish: black or refried beans, tortilla chips, or more veggies.

Fajitas – simple, healthy and delicious!

pesto pizza

Pesto Pizza | A Nutritionist Eats

A few years ago, one of my staple snacks/meals was a pesto “pizza.” It satisfies that pizza craving without the typical calories that go along with pizza delivery. More importantly, chances are I have the three ingredients necessary at all times.

Pesto Pizza | A Nutritionist Eats

It’s nice enough to serve as an appetizer for friends and delicious enough for dinner. :)

Pesto Pizzas

  • 1 Sprouted Grain Tortilla 
  • 2 Tbsp prepared pesto
  • 2 Tbsp shredded Parmesan cheese

Pre-heat oven to 400°.

Put tortilla in oven for about three minutes.

Remove from oven, flip over and spread pesto on down-facing side.

Sprinkle with cheese and bake for about 3 minutes.

Cut into wedges and serve.

Pesto Pizza | A Nutritionist Eats