Registered Dietitian Blogger | katheats

  PASTA SALAD WITH KALE AND PESTO Pasta Salad with Kale and Pesto is a fast and easy summer meal that packs in the leafy greens! Use homemade pesto if you have it, or keep it simple with your favorite jarred pesto. Finish with a sprinkle of parmesan. bowl of pasta salad with kale and pesto THIS ! If you love pasta salads in the summer but also want to make sure you’re getting some vegetables, this is just the dish for you. Pasta salad with kale and pesto is a delicious classic, taken up a notch. The slightly bitter bite from the kale plays off of the rich and herby sauce. Extra parmesan on top helps to make it super satisfying (and also feel a bit fancy!).  INGREDIENTS Here’s the (super short!) list of ingredients you’ll need to make this summer dish. pasta kale pesto and parmesan cheese in separate bowls PASTA  Any short pasta will work here (think rotini, rigatoni, or shells). I love this shape because the little ridge holds on to sauces like pesto really well. I wouldn...

 This radicchio and wheatberry salad will be your new summertime favorite! It has great chew, plenty of crunch from pecans, and a flavorful maple olive oil dressing to pull it al together.  radicchio and wheatberry salad on a plate with dish of pecans and a glass of wine THIS ! I love my salads in the summer and this one is equal parts beautiful, nutritious and delicious! Radicchio adds such a unique flavor (and a vibrant purple color). Its bitterness is balanced out with sweet crunchy apples and a maple dressing. And of course no salad is complete without crumbly cheese, so here you’ll find bleu which adds a rich bite to every bite! Here’s everything you need to make it: WHEATBERRY SALAD INGREDIENTS Two of the ingredients are stand-outs and a little bit less common than the others: wheatberries and radicchio! WHEATBERRIES For whole grains and chew, aka “wheat berries.” You might also see them as “hard red winter wheat” in stores. If you can’t find them, you can use farro inst...

  MISO NOODLE SOUP Miso Noodle Soup is simple to make and full of flavor! It’s a hearty, comforting and nutrient-dense meal for cooler weather and is also vegan and gluten-free.  miso noodle soup in a bowl with chopsticks THIS ! Is it officially soup season? I think so! This one is such a winner because it’s full of colorful vegetables, plant protein and whole grains. Better yet: it has layers on layers of flavor. This is the secret to making restaurant-quality soups at home! MISO NOODLE SOUP RECIPE INGREDIENTS There are so many ingredient all-stars in this recipe. Here’s what you’ll need to make it: Miso. I’m learning this is such an underrated versatile ingredient. I’ve used it on fish in the past too – the Cook Smarts Miso Salmon recipe is delicious! Vegetable broth + some water Dried mushrooms for a more concentrated umami flavor (feel free to sub fresh) Tofu, which might be intimidating, but this is the perfect no-fail way to give it a try. Carrots, bell peppers & spi...

  FALL SALADS FOR THANKSGIVING We always save room on our Thanksgiving table for something green. With leafy greens and roasted winter squash, these fall salads for Thanksgiving showcase the season’s bounty and are a fresh addition to any feast!  THIS ! Thanksgiving is one of my favorite holidays – who doesn’t love a table of food! What I love most about the Thanksgiving table is that foods you don’t see year-round get a spotlight. Cranberry sauce (love it!), stuffing (sometimes love it!), and my all-time favorite sweet potatoes topped with marshmallows and flavored with brandy!  WE ALL KNOW THANKSGIVING IS A DAY THAT REVOLVES AROUND FOOD. But no matter how many delicious bites you want to take, no one likes to feel sick at the end of the meal. I’ve learned to space my bites mindfully, try not to over-drink wine, and remember that there will always be leftovers for when my stomach is ready for seconds (or thirds).  ADD A LITTLE GREEN As much as I love buttery mashed ...

  EASY ENERGY BAR RECIPE This easy energy bar recipe is filled with healthy whole grains, nuts, and seeds. Even better, no cooking required!  Easy Energy Bar Recipe with dish of chia seeds and spoon of almond butter THIS ! EASY ENERGY BAR RECIPE There has to be hundreds of bars on the grocery store shelves these days. And sure the packaged ones can be convenient, but let me tell you how delicious these homemade energy bars are! Best of all: this healthy snack only takes about 15 minutes to make.  With notes of honey and almond butter as the “glue,” these are melt-in-your-mouth good with a bit of a crunch. Specks of sea salt make all the difference!! Making energy bars at home is easier than you think. All it takes is a few pantry staples and some (mostly hands-off) time. This energy bar recipe doesn’t even need a food processor or time in the oven – just press the mixture into a baking dish and chill for an hour and you have healthy granola bars whenever you need one....

  QUICK AND HEALTHY BREAKFAST IDEAS FOR SCHOOL Are your kids tired of cold cereal for breakfast? I’ve got you covered with quick and healthy breakfast ideas that will keep them energized for a full day at school. Quick And Healthy Breakfast Ideas For School THIS ! Mornings with little kiddos can be a challenge – I get it. Trying to get yourself ready for the day while simultaneously setting up your kids for a successful day at school is no easy task. Plus, I don’t know about you, but if you’re in this same boat, I can imagine that this back-to-school season might feel significantly more challenging after a year (or more!) of at-home schooling and wacky routines.  We’re definitely starting to get back into the groove of getting off to school in the morning; it’s been very helpful to have easy breakfasts ready to go that don’t add more stress to our a.m. flow.  Sure, cold cereal works in a pinch (and we certainly eat it plenty!), but I try to mix things up in the morning....

  MEDITERRANEAN GRAIN BOWL RECIPE I love a grain bowl for lunch with all the delicious dips and sauces on top! This Mediterranean grain bowl recipe is a copycat of my favorites from Cava and Mezeh enjoyed at home.  Mediterranean Grain Bowl Recipe THIS ! Grain Bowls For Lunch! My very favorite lunch spots are Mediterranean quick service restaurants that feature salads and grain bowls and a choose-your-own adventure toppings bar packed with dips. Cava and Mezeh are two of the best. Man oh man I love for the Turkish yogurt dip and roasted eggplant at Mezeh, and the dressings at Cava are so delish! This Mediterranean grain bowl recipe is inspired by those bowls. Mediterranean Grain Bowl Recipe MEDITERRANEAN GRAIN BOWL RECIPE The grain bowl recipe is perfect as a prep day meal. I used a quinoa buckwheat blend that I made in my rice cooker the night before. When it was lunch time I simply warmed the grains, added greens and toppings, and topped it with dips and dressing. Like the Pa...

  CHICKPEA BUDDHA BOWL This chickpea buddha bowl is packed with wholesome real food and finished with a golden honey turmeric sauce.  Chickpea Buddha Bowl Recipe THIS ! CHICKPEA BUDDHA BOWL WHAT IS A BUDDHA BOWL? According to Wikipedia, a Buddha bowl is “a vegetarian meal, served on a single bowl or high-rimmed plate, which consists of small portions of several foods, served cold. These may include whole grains such as quinoa or brown rice, plant proteins such as chickpeas or tofu, and vegetables.” Generally the finished bowls are arranged artfully rather than tossed like a salad.  The name Buddha may have originated for several reasons: due to the balanced nutrition of the bowl’s contents,  because the Buddha himself gathering food donations from villagers in a big bowl, or because the bowl rounded with ingredients resembles the belly of Budai, who was a Chinese monk often confused with the Buddha (I didn’t know this!)  What is a Buddha bowl? When I think of th...

  AVOCADO RICE BOWLS WITH STEELHEAD TROUT These avocado rice bowls are served with flaked steelhead trout and drizzled with a citrusy ponzu sauce. They’re not your everyday bowl of rice! This post and recipe are sponsored by Blue Apron.  Avocado Rice Bowls with Steelhead Trout THIS ! A year of delicious meals We’ve been using Blue Apron for our weekly meal planning for over a year now, and it’s been the best year of eating! While I do choose the meals that come to our doorstep among the 50+ options (to make sure we’re getting something I know we’ll love), it’s always a little bit of a surprise when I unpack a box and see what the recipes are. I 1,000% guarantee that I would not take the time to plan such creative and unique meals on my own, nor would I experiment with such a diverse collection of ingredients like sambal oelek or furikake on a regular basis.  Avocado Rice Bowls with Steelhead Trout AVOCADO RICE BOWLS WITH STEELHEAD TROUT THE RECIPE I’M SHOWCASING TODAY IS ...