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Benefits of Watermelon

Watermelon slices

Watermelon is a refreshing fruit that is full of nutrients. Not only does it taste wonderful, but it also has numerous health benefits.

Health Benefits of watermelon

  • Watermelon is a sweet and refreshing low calorie snack and provides hydration since it is about 90% water. It provides essential nutrients, including vitamins, minerals, and antioxidants.
  • Watermelon contains B Vitamins that can help boost your energy levels and electrolytes such as potassium to replenish nutrients lost as you sweat. Drinking watermelon juice may also help increase athletic performance by having quicker recovery heart rates and fewer sore muscles the next day due to an amino acid called citrulline. Watermelon also has usable carbs which can help replenish glycogen stores as part of proper recovery.
  • It is also known to help reduce hypertension and lower blood pressure due to high levels of lycopene. As a result, it may help lower the risk of heart disease. This phytonutrient can help keep your arteries flexible and avoid the accumulation of artery-clogging plaque. Lycopene also contributes to the red hue in watermelon, therefore, the more red the watermelon, the better. 
  • Watermelon has some anti-inflammatory effects that could help reduce inflammation such as those that suffer from arthritis. 
  • Watermelon contains nearly one-quarter of your recommended daily intake for Vitamin A and it has a high amount of Vitamin C. Both vitamins help encourage healthy growth of new collagen and elastin cells keeping skin healthy and eyesight sharp.
  • Nutrition Information in 1 serving –1 cup 46 calories, 11.6 carbs

Best Uses of Watermelon

  1. Make a refreshing drink 
  2. Roast watermelon seeds
  3. Make watermelon fruit pizza for kids 
  4. Use it as a fruit basket 

Diet Friendliness Chart

Diet FriendlinessYesNo
Ketox 
Diabeticx 
Gluten Freex 
Dairy Freex 
Low Caloriex 
Alkalinex 
Veganx 
Vegetarianx 
AIPx 
Allergy FriendlyX-mainly for children
Low Carbx 
Paleox 

Cook Time: Watermelon does not require much prep other than cutting it open and slicing it up which should take less than 5 minutes with a sharp knife.

History of Watermelon

  • First discovered 5000 years ago in Egypt, depicted in hieroglyphics
  • Over 1200 varieties of watermelon grown across 96 countries
  • Watermelon is considered both a fruit and a vegetable
  • You can eat the rinds (most recipes are pickled)
  • Largest watermelon weighed 350.50 lbs

FAQ – About Watermelon

  • Is watermelon good for weight loss?
    • Since it is 90% water and low in calories, it is a great fruit for weight loss. It helps you stay hydrated and snacking on it will keep you full in between meals.
  • How much watermelon should I eat a day?
    • Although it is low in calories and fat, it is possible to overdo it with watermelon. This fruit contains a phytonutrient known as lycopene which can cause gastrointestinal distress. More than 30 mg a day can cause nausea, diarrhea, bloating, and indigestion
  • Does watermelon improve skin?
    • Watermelon can also be used as a skin-care product. The rinds can help with calming skin inflammation while the seeds can boost collagen in your body. Rub rinds on sunburns, rashes, or irritated skins to soothe the skin. It is also loaded with Vitamin E which contributes to rejuvenating your skin.

Recipe Ideas for watermelon

If you want to do more than just slice and dice your watermelon, here are a few other ideas on how to prep and eat watermelon to make the most out of its health benefits:

Watermelon Sorbet

If you’re looking for a lower calorie version of a frozen dessert to keep you cool in the heat, then try making this simple 2 ingredient sorbet. In a blender, blend 2 cups of watermelon with ¼ cup of water:

Watermelon On a Stick

Beef and chicken aren’t the only things good for kebabs, try watermelon on a stick. Layer watermelon with mozzarella balls, cucumber, and drizzle with a balsamic glaze.

Watermelon Salsa

Make a salsa with watermelon as a dip for an appetizer or snack and serve it with tortilla chips. Dice up watermelon, mango, green onions, and red onion. Squeeze some lemon juice and mix it all together.

watermelon and proscuitto

Watermelon with Prosciutto

Here’s a twist on the classic prosciutto and melon combo. Try it with watermelon instead. Cut watermelons into sticks. Wrap them with prosciutto. Serve it with mozzarella balls and almonds.

Here’s a Steak and Watermelon recipe that we think you’ll enjoy!

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Cheap Dinner Ideas

quesadillas

Tasty dinners don’t need to be expensive to be delicious. Save money by choosing cheaper proteins like chicken, ground beef, tilapia and pair them with budget-friendly side dishes. All you need is the right cooking method with the right amount of seasonings, spices, and herbs to bring out the best flavors. Here are some cheap and easy dinner ideas that will save you time and money during your weeknight dinners.

1. We love anything stuffed in a tortilla. 

This easy baked salsa chicken only requires 3 ingredients. Chicken breast, salsa, and bell peppers. Place it in the oven to bake and let it do all the work. Shred the chicken and serve with your choice of tortillas. 

Easy Baked Salsa Chicken

Quesadillas are pretty effortless. Add cheese, veggies, and protein in between two tortillas. Warm them on a griddle until the cheese is gooey and the tortilla is golden brown. Here is an easy shrimp quesadilla recipe that is relatively inexpensive and easy to make.

Shrimp Quesadillas

2. Casseroles are a great way to get the biggest bang for your buck with cheap ingredients. 

Use cheap protein such as ground beef and add ingredients such as beans and cheap veggies such as corn, onions, tomatoes, and bell peppers to make them stretch. Serve them in a cornbread casserole dish or mix them in with the rice. 

Beef Tamale Casserole
One Pan Taco Rice

3. There is nothing more comforting than a warm bowl of pasta for dinner. 

This Chicken spaghetti and fajita beef pasta recipe are complete dinners in one pot using mostly pantry staple items perfect for a busy weeknight. 

One-Pot Chicken Spaghetti
Beef Fajita Pasta

4. Sheet pan dinners are famous for their convenience, but they are also good for how budget-friendly they can be. 

This cooking method also brings out great flavors through the roasting process. Using seafood as a protein option is a good option because it cooks fast. 

Take any kind of dressing and glaze your salmon and it will take on all the yummy tart and tangy flavors of the vinaigrette which is super easy and inexpensive. Pair it with roasted asparagus and fluffy couscous which are also low cost ingredients.

Mango Glazed Salmon with Red Pepper Couscous

Use a similar approach and season tilapia with spices and load up with cheap veggies such as zucchini and squash.

Tilapia with Zucchini and Bell Peppers

5. Quick and Easy Stir fry is a great meal to use diced up cheaper cuts such as boneless chicken thighs and use leftover vegetables or any kind of veggies you have on hand. 

Chop up the veggies and protein in all the same bit size pieces. Start with a hot pan with oil and add your protein. Once the protein is golden brown, add your veggies at the very end just until they are slightly warm, then add your seasonings such as soy sauce, garlic powder, and sesame oil. Serve them over rice or noodles.

Serve them over rice just like in this pineapple chicken stir fry.

Pineapple Chicken Stir Fry

You can also serve them over noodles just like in this soba noodle chicken stir fry.

Soba Noodle Chicken Stir Fry

6. Soups always offer an easy and tasty way to stretch a meal budget. 

Any combination of ingredients with the right amount of seasonings can transform into a slurp worthy soup. Simply combine your choice of protein with aromatics such as garlic, onions, and carrots with broth and add your choice of pasta.

Although short ribs may be a bit pricey, the rest of the cheap ingredients offset the overall cost of the meal and make for a cheap and tasty dinner. All you need is lots of garlic, onions, all spice seasonings, and herbs such as cilantro and basil to flavor this dish up.

Instant Pot Short Rib Noodle Soup

Convenient soup options such as ramen can also be turned into a higher quality, but still budget friendly soup by combining it with fresh vegetables such as bok choy and bell peppers.

How to Make Homemade Ramen in Under 20 Minutes

7. Chicken and rice is incredibly simple but can be a feel-good meal. It is also versatile and can take on many twists. 

This baked chicken is flavored with Carribbean spices served with a golden turmeric rice pilaf.

Caribbean Chicken with Turmeric Rice Pilaf

This Cilantro Chicken is easy to prep, packed with flavor, and served with pantry friendly ingredients such as rice and beans.

Grilled Zesty Cilantro Chicken with Rice and Beans

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Nutrient Dense Meal Plan

meal plan recipes

The cooler weather is coming in and the holidays are around the corner, so we are definitely craving comfort food to keep us warm during this season. This meal plan brings warm breakfast options to start off your day, plenty of vegetables to fill you up during lunch, followed by exciting bold flavors that you will enjoy during dinner time.

Menu Breakdown

Breakfast Recipe One: Breakfast Bagel Egg and Cheese Sandwich

This tasty breakfast sandwich is sure to become a new family favorite. Using bagels instead of regular sandwich bread gives a different texture and flavor that makes it more special in the morning. All you have to do is layer the cheese and egg in between the bagel. We used sunny side up eggs which makes them gooey and oozes with yolk, but you can also use scrambled eggs or egg muffins with this recipe. You can use gluten-free bagels as an option and top it off with guacamole instead of cheese as a dairy-free option.

breakfast bagel

Breakfast Recipe Two: Peach Granola Muffin Bar

These wonderfully light and fruity muffin bars are perfect to start your mornings, and they include pantry friendly ingredients such as granola, flour, eggs, cinnamon, and frozen peaches. We used applesauce instead of oil to cut the fat and it still maintained moisture. Adding the frozen peaches also added a juicy bite after baking. You can use fresh or canned fruit as well. Use almond flour or cassava flour as a gluten-free option. We used granola to add a crunchy texture for every bite, but you can also use nuts such as chopped pecans or walnuts.

peach muffin bar

Lunch Recipe One: Sausage and Vegetable Soup

Here’s a slurpilicious soup to keep you warm during the cold weather. It’s filled with veggies that are loaded with antioxidants and hearty protein to keep you full. We used Aidells Chicken and Apple sausage which provides great fall flavors. All you have to do is place everything in a pot and let everything heat through and simmer for about 10 minutes to bring all the flavors together. If you want to keep this vegetarian, swap out the sausage with kidney beans or garbanzo beans

sausage soup

Lunch Recipe Two: Crispy Panko Breaded Chicken Salad

There is nothing better than biting into a juicy, crispy piece of chicken. But if you’re worried about all the calories of a classic deep fat fried chicken, then this lighter pan-fried version is a healthier option. We used panko breadcrumbs which provide a lighter breading than traditional batter and breadcrumbs and it still delivers that great golden and crispy crunchy texture that we all love. You can also use Almond Flour as a gluten-free option.

chicken salad

Dinner Recipe One: Pineapple Barbecue Chicken and Coconut Cauliflower Rice

You’ll love this juicy chicken made with pineapples in a sweet and tangy barbecue sauce. This is such a simple oven-baked dish that requires literally 3 ingredients. All you have to do is place it in a greased baking dish, dump it all together and let the oven do the cooking. We served it with coconut cauliflower rice to give it that tropical flavor, but this can pair perfectly with roasted vegetables such as green beans, or even in between a sandwich. If you don’t want to use bbq sauce, you can use hoisin sauce, or a mixture of soy sauce, honey, and lemon. All will come out delicious.

Pineapple BBQ chicken

Dinner Recipe Two: Instant Pot Beef Curry and Cauliflower Rice

Using the Instant Pot to make this Beef curry makes it so tender, delicious, and makes for a delicious meal. In addition to curry powder, we used curry paste which intensified the flavor. If you’re looking for a tasty and simple whole30 friendly recipe, then this one can be made quickly in the Instant Pot. We used beef stew meat, but you can easily make this with chicken.

beef curry

Tips for Leftovers

  • All of these recipes can be frozen and reheated easily (minus the salad). So feel free to make large batches if you want to have meals covered in the future.
  • You can freeze the extra bagels and cheese for later use
  • A great way to use herbs is by chopping them up and using them in omelets or scrambled eggs. You can also add extra sausage.
  • Use extra peaches and pineapples in smoothies

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How to Make Easy and Healthy Pan-Fried Pork Chops

Crispy golden brown pork chops ready in less than 10 minutes! These easy pan-fried pork chops come together quickly, are bursting with flavor, low carb, and make for a perfect weeknight dinner.

Ease of Making: Medium

This pork chop recipe is prepared on the stovetop and uses thinly sliced boneless cuts that sear in a hot skillet with a beautiful golden-brown crust. It’s served on top of garlic mashed rutabaga mixed with spinach, a combo superfood side dish that is also a great low carb option to use instead of potatoes.

Pork often gets a bad rap for being unhealthy, but choosing the right cut provides some health benefits. Some cuts can be high in cholesterol, saturated fat, and calories, but if you’re looking for a healthy option, always choose lean cuts such as tenderloin, loin chops, and sirloin roast. 

Lean cuts of pork are high in protein, low in fat, and have more B-Vitamins than other types of meats. B-vitamins that contribute to boosting energy by helping with metabolism and energy production. Pork also delivers iron that helps carry oxygen and potassium that helps regulate blood pressure. It provides all these essential nutrients, while still being about lean as chicken.

How to Cook Pan-Fried Pork Chops

  • Keep the seasoning simple and season both sides
  • Heat a saute pan over medium-high heat
  • Add oil and add the chops
  • Sear on each side for 3 to 5 minutes
  • Cook until it reaches an internal temperature of 145F
  • Set it aside for a few minutes before slicing the pork

Meal prep tips for Pan-Fried Pork Chops with Mashed Rutabaga and Spinach

Pan-frying is a quick and easy cooking method to get the maximum flavor on proteins and sear in the juices. 

Pork chops are known for being classic comfort food, less expensive and fatty than beef, and relatively easy to prepare. However, lean cuts can often be tough due to its lower fat content. Therefore, using the right cooking technique is key.

Marinating your protein overnight can help tenderize lean cuts just like these pork chops and actually help speed up the cooking process.

Add oil to a hot pan (medium high heat). Prior to placing the pork chops in the pan, use paper towels to wipe off any excess marinade. This will help get a good golden brown sear and avoid it from steaming in the pan.

Add the pork chops to the pan and let them cook and sizzle. Cook on the first side for 3 minutes before flipping it over. You want the meat done and cooked all the way through, but because they are so thin, it should be quickly cooked. 

Pair them with a comforting side dish just like the garlic mashed rutabagas and spinach medley or check out our:

Pork chop side dishes:

Pan-Fried Pork Chops with Mashed Rutabaga and Spinach Recipe

Crispy golden brown pork chops ready in less than 10 minutes! These easy pan-fried pork chops come together quickly, are bursting with flavor, low carb, and make for a perfect weeknight dinner.
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Course Main Course
Cuisine American
Servings 2

Ingredients
  

Pork Chop and Marinade

  • 4 each small boneless pork chops (thinly sliced about 3 to 4 oz each)
  • 2 tbsp balsamic vinegar
  • 1 tbsp dijon mustard
  • 2 tbsp soy sauce
  • 2 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp pepper

Rutabaga and seasonings

  • 1 each small rutabaga
  • 2 cups baby spinach
  • 2 each garlic cloves
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 2 tsp salt
  • 1/2 tsp pepper
  • 2 tbsp olive oil note: can use butter for more flavor

Instructions
 

Pre-Cook (Mise en Place):

  • Gather your equipment: cutting board, knife, large saucepan, skillet, tongs, fork/potato masher
  • Marinate the pork chops with the seasonings. Preferably overnight, but at least 30 minutes prior to cooking
  • Peel the rutabaga and cut into chunks. Peel the garlic

Cooking Method:

  • Place the rutabaga in a saucepan with water and 1 tsp of salt. Bring the water to a boil. Once it reaches a boil, reduce the heat to low medium and let it simmer for 25-30 minutes until it is fork tender.
  • Meanwhile, add oil to a pan on medium high heat and sear the pork chops on each side for about 3 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F
  • Once the rutabaga cooks, drain it completely. Add the olive oil and seasonings and mash with a fork. Once it is mashed, mix in the spinach
  • Serve the pork chops on top of the mashed rutabaga. Eat and enjoy!

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Easy Air Fryer Chicken Kebabs Recipe

Kebabs are one of the tastiest dishes stacked with tender marinated meats and bright colored veggies. Not only do bell peppers and cherry tomatoes add great flavor to this dish, but they are also full of essential nutrients that are good for your health. Bell peppers and cherry tomatoes are great sources of Vitamin A, Vitamin C, and potassium. A diet rich in vegetables can help reduce the risk of developing heart disease and certain types of cancers. The fibers help keep your digestive tract working properly. Along with being full of nutrients, they are low-calorie and deliver a satisfying bite.

Ease of Making: Easy

What I love about kebabs is that there are so many ways to make them and so many flavors from all over the world that you can incorporate. They are easy to make and can be cooked on a grill, in the oven, or in an air fryer just like these chicken kebabs. Serve them with your choice of sides such as a salad, in a pita, on top of a bed of rice pilaf, or additional veggies. 

Meal prep tips for Air Fryer Mediterranean Chicken Kebabs

The Air Fryer is great for meal prep. It is the perfect size for roasting veggies and cooks large portions of protein. Therefore, you can batch cook multiple food items without having to pre-heat the oven and waste all that oven space. 

The air fryer essentially is like an amped-up oven. The difference is that it has a fan and it utilizes a more compact space to facilitate fast cooking. The fan circulates the air around making food items crisp which is similar to what you could get from deep frying, minus the extra added fat. With normal baking ovens, there is a lot of humidity, so it’s difficult for an outer crisp to occur. 

Sometimes using a leaner cut of meat such as chicken breasts can result in dry tough meat. Which is why marinating your meats prior to cooking is a good technique to prevent it from drying out and making it chewy. Marinades have acidic components that help tenderize meats and make them juicy. They also help reduce the time of cooking. 

This recipe’s marinade incorporates some flavor spices such as paprika, cumin, turmeric powder, and minced garlic which all offer antioxidant and anti-inflammatory properties that can help boost immunity.

If you’re using wooden skewers be sure to soak them in water for at least 10 minutes to prevent them from scorching.

Layer the ingredients on the skewers and place them in the air fryer basket.

Side salads and pita bread with dip make great side dishes for kebabs.

Air Fryer Chicken Kebabs

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Prep Time 10 minutes
Cook Time 20 minutes
Course Main Course
Cuisine Mediterranean
Servings 4

Equipment

  • cutting board
  • knife
  • Air Fryer

Ingredients
  

  • 1 lb boneless chicken thighs (or chicken breasts)
  • 1 each red bell pepper
  • 1 each small red onion
  • 1 cup cherry tomatoes

Chicken marinade

  • 1/4 cup olive oil
  • 1 tbsp honey note: you can use agave nectar or sugar
  • 1/2 tsp paprika
  • 1/2 tsp cumin
  • 1/2 tsp cardamom
  • 1/2 tsp dried oregano
  • 1/2 tsp turmeric powder
  • 1 tbsp minced garlic
  • 1 tsp salt
  • 1 tsp pepper
  • 2 tbsp juice of a lemon

Instructions
 

  • If using wooden skewers, soak them for at least 10 minutes
  • Cut the chicken into 1.5 inch chunks. Mix together the marinade and marinate the chicken overnight or at least 30 minutes prior to cooking
  • If using the oven, preheat oven to 425F
  • Cut the bell peppers and red onion into chunks
  • Assemble the kebabs using skewers. Layer the chicken with the veggies.
  • Place in the air fryer and cook at 360F for 15-18 minutes (until internal temperature is 165F). If using the oven, cook for 20-25 minutes, until the outer edges are golden brown and chicken is cooked through an internal temperature of 165F)
  • Serve with your choice of sides and sauces. Examples: salad, pita, couscous, rice pilaf, or tortillas, etc

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Easy Air Fryer Steak Kebabs Recipe

Air fryer steak kebabs are such a fun and great meal that you can enjoy with friends or family. Everybody loves eating food on a stick, especially kiddos! It’s also a great way to pack flavor and healthy ingredients together on a skewer. 

Ease of Making: Easy

Kebabs are traditionally cooked on a skewer over a fire or baked in an oven so that it can roast.  Roasting is one of the healthiest ways to prepare your meals because it results in minimal losses of vitamins and nutrients.

Advantages of roasting:

  • Good quality meat is tender when roasted
  • Vegetables maintain their heart-healthy fiber and vitamins and minerals for fighting disease
  • Food is more appealing because it has a desirable texture and color by turning crispy and golden brown
  • Unlike stovetop methods such as sauteing or stir-frying, It is a cooking method that allows you to be hands-free and requires minimal involvement in the cooking process

Using a roasting pan in an oven is usually the best way to roast food because it allows the oven heat to reach as much of the surface of food as possible and allows the air to circulate. 

However, if you don’t have a roasting pan and don’t want to wait to heat up your large oven, then an air fryer will do perfectly. It has a basket that holds food similar to a roasting rack and the fan allows the air to circulate the heat evenly around the food giving it that golden brown crisp.

Meal prep tips for Air Fryer Steak Kebabs

  • Cooking air fryer steak kebabs is not only a time saver, but cleanup is also incredibly easy, and it also tastes amazing.
  • Make sure to measure your air fryer to check that your skewers you are using actually fit inside of your air fryer. 6 to 8-inch skewers tend to fit best in most air fryers. And if you are using wooden skewers, make sure to soak them in water for at least 10 minutes to keep them from burning
  • When cutting veggies, make sure they are all the same size chunks the meat so that they all cook evenly. Use a variety of colorful vegetables like bell peppers and even add fruit such as pineapple
  • One of the best cuts of beef for kebabs is the Sirloin cut. It is relatively tender, lean, and fits into a balanced diet. In addition, it is budget-friendly. Other good beef choices are flat iron, strip steak, and even tenderloin.
  • Sometimes using a leaner cut of meat can result in dry tough meat. Therefore, marinating your meats prior to cooking is a good technique to prevent it from drying out and making it chewy. This marinade combines pantry friendly items such as Worcestershire sauce, soy sauce, dijon mustard, and spices such as oregano and garlic powder. One of the tasty components that result from marinating meat is getting that distinct flavor from a good golden brown crust when the protein cooks. Adding a sweet component such as honey yields in that delicious crust when cooked at high heat.

Air Fryer Beef Kebabs

Kebabs are such a fun and great meal that you can enjoy with friends or family. Everybody loves eating food on a stick, especially kiddos! It’s also a great way to pack flavor and healthy ingredients together on a skewer.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Appetizer, Main Course
Cuisine American
Servings 4

Equipment

  • cutting board
  • knife
  • Air Fryer

Ingredients
  

  • 1 lb lean top sirloin
  • 1 each yellow bell pepper
  • 1 each small red onion
  • 1 cup cherry tomatoes

Beef marinade:

  • 2 tbsp worchestershire sauce
  • 2 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 tbsp dijon mustard
  • 1 tbsp minced garlic
  • 1/2 tsp dried oregano
  • 1/2 tsp pepper
  • 1 tbsp brown sugar note: you can use honey, agave nectar or white sugar

Instructions
 

  • If using wooden skewers, soak them for at least 10 minutes
  • Cut the beef into 1.5 inch chunks. Mix together the marinade and marinate the beef overnight or at least 30 minutes prior to cooking
  • If using the oven, preheat oven to 425F
  • Cut the bell peppers and red onion into chunks
  • Assemble the kebabs using skewers. Layer the skewer by alternating the beef with the veggies.
  • Place in the air fryer and cook at 400F for 8-10 minutes. If using the oven, cook for 10-12 minutes, until the outer edges are brown and beef is cooked to an internal temperature of 145F
  • Serve with your choice of sides and sauces. Examples: salad, pita, couscous, rice pilaf, or tortillas, etc

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Meal Prep Salmon With Butternut Squash Noodles

This meal prep Baked Salmon with Parmesan Butternut Squash Noodles is easy and simply perfect for a light and refreshing weekday lunch. It’s a great low carb meal with minimal ingredients that you can make in less than 20 minutes.

Easy of Making: Easy

When it comes to eating healthy, it’s all about including a balance of proteins, veggies, smart carbs, and healthy fats. This meal delivers a powerhouse of nutrients that will help you meet your health goals.

Salmon is a great source of protein that will help you keep full longer. It is also rich in healthy fats such as Omega-3 Fatty acids which may promote weight loss and decrease belly fat. Salmon is also high in B Vitamins which is important in helping the food you eat into energy, creating and repairing DNA, and reducing inflammation that can lead to heart disease. It is also tasty, versatile, and widely available. 

This baked salmon is paired with a superfood medley of butternut squash spirals, cherry tomatoes, and arugula. Butternut squash is a low calorie, low carb, a sweet, and nutty ingredient that makes a great addition to many savory recipes and is packed with vitamins, minerals, fiber, and antioxidants. Antioxidants help prevent cellular damage and reduce inflammation which may reduce your risk of several chronic diseases. 

To add flavor and pack it with even more nutrients, we mixed it in with arugula that has a distinctive peppery flavor and a great source of calcium and folate. The addition of tart flavors from the cherry tomatoes pair well with the savory and nutty flavors of this recipe.

So not only is this recipe tasty, but it is also packed with nutrients to help you meet a healthy and balanced diet.

Meal Prep Tips for Baked Salmon with Parmesan Butternut Squash Noodles:

How to pick the right salmon:

There are several types of salmon, such as pink salmon, red salmon, and Atlantic salmon. Any of these types can taste delicious in the oven. 

You do however want to make sure you choose a filet with firm flesh when you are buying at the store. When you gently press the fillet with your finger, it should spring back. You also want to avoid any fish that are dark around the edges or brown/yellow discoloration. And be sure to smell the fish. It should smell like saltwater or the sea smell and not have a strong fishy smell.

Baking salmon delivers soft, juicy, and tender salmon on the inside with crispy edges. 

The key to evenly cooking the fish is to let it sit on the counter for a few minutes until it comes to room temperature, otherwise, other parts of the fish might overcook while the other parts are still raw.

How to use frozen salmon:

If you are using frozen fish, be sure to let it defrost in the refrigerator overnight and also allow it to come to room temperature before baking.

The great thing about salmon is that you don’t need a lot of seasonings to make it taste good. However, you don’t want to add salt too early, otherwise, it will draw out the moisture if left for an extended period of time. For best results, salt the salmon right before you place it in the oven to cook.

Fish cooks fairly quickly, however, cook time will vary depending on the thickness. The thickest part of the salmon should look opaque and the layers within the salmon should flake apart easily.

Baked Salmon with Parmesan Butternut Squash Noodles

This Baked Salmon with Parmesan Butternut Squash Noodles is easy and simply perfect for a light and refreshing weekday lunch. It’s a great low carb meal with minimal ingredients that you can make in less than 20 minutes.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American, Italian
Servings 2

Ingredients
  

Salmon

  • 12 oz salmon
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • 1/2 tsp red chili pepper flakes
  • 1 tbsp olive oil

Squash Noodles

  • 10 oz butternut squash noodles
  • 1 cup cherry tomatoes
  • 2 cups arugula
  • 1 tsp minced garlic
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1 tbsp olive oil
  • 1/4 cup shredded parmesan cheese (optional)

Instructions
 

Pre-Cook (Mise En Place):

  • Gather your equipment: cutting board, knife, sheet pan, parchment paper, skillet, tongs
  • Pre-heat oven to 400F
  • Mince garlic, slice cherry tomatoes in half
  • Marinate the salmon with the seasonings and olive oil. Place on sheet pan lined with parchment paper

Cooking Method:

  • Place salmon in the oven and bake it for 10-15 minutes
  • Add olive oil to a skillet on medium high heat. Saute the garlic and butternut squash noodles for 3 to 5 minutes. Add seasonings and continue to stir until butternut squash is tender
  • Add fresh tomatoes and arugula
  • Top off the noodles with shredded parmesan cheese
  • Serve the salmon on top of the noodles. Eat and enjoy!

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Easy Caribbean Chicken And Rice In The Oven

Oven-baked chicken and rice was a staple growing up in my household. I mean who doesn’t love baked chicken? My parents would whip up mouthwatering baked chicken thighs seasoned in a tasty rub served on top of fluffy soft rice. 

Ease of Making: Medium

This chicken and rice recipe adds an island flair using Caribbean spices such as allspice and cayenne pepper. It is served on top of turmeric-infused rice pilaf with sautéed aromatics such as onions, bell peppers, and minced garlic. 

And my favorite part of the dish is pairing it with diced pineapple. The sweet and tart flavors of the pineapple pair well the savory and spicy flavors of the Caribbean species. 

This is definitely a dish that is vibrant and full of flavor and a great twist on chicken and rice. 

Meal Prep Tips for Caribbean Chicken and Rice Recipe

Many recipes normally start with searing chicken on the stovetop and rendering out the fat to get it crispy and golden brown.

For this recipe, there is no need for that extra step because the seasoned chicken will roast in a hot oven and the oven will do all the work. 

If you want to keep it low fat, remove the skin or you can use boneless chicken breasts or boneless chicken thighs instead of chicken thighs in this recipe. Just be sure to reduce the amount of time you cook the chicken by about 10-15 minutes. Use a thermometer to make sure that the chicken has cooked to an internal temperature of 165F,

What rice should I use?

Long grained white rice is what you normally would use for rice pilaf, but you can also swap it out for brown rice or barley which are great whole grain options. If you want to keep it low carb, then use cauliflower rice as an option.

Caribbean Chicken with Turmeric Rice Pilaf

This recipe adds an island flair using Caribbean spices such as allspice and cayenne pepper. It is served on top of turmeric-infused rice pilaf with sauteed aromatics such as onions, bell peppers, and minced garlic.
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Prep Time 5 minutes
Cook Time 50 minutes
Course Main Course
Cuisine Caribbean
Servings 4

Equipment

  • knife
  • cutting board
  • roasting rack
  • sauce pan
  • spatula

Ingredients
  

Chicken

  • 1 cup pineapple chunks (can use fresh, frozen, or canned)
  • 4 each leg quarters
  • 1/4 tsp garlic powder
  • 1/4 tsp paprika
  • 1/4 tsp ground all spice
  • 1/4 tsp nutmeg
  • 1/8 tsp cayenne pepper
  • 1 tsp brown sugar
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp olive oil

Rice Pilaf

  • 1 cup uncooked long-grained rice (for low carb option: use 4 cups of cauliflower rice)
  • 2 cups water (omit if using cauliflower rice)
  • 1/2 cup white onions (diced)
  • 2 each garlic cloves (minced)
  • 1/4 cup red bell pepper (diced)
  • 1/4 cup green onions (chopped)
  • 1/4 tsp turmeric
  • 1/4 tsp garlic powder
  • 1/2 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat oven to 400F. Marinate the chicken with the seasonings and coat with olive oil
  • Place the chicken in the oven for 35-45 minutes. Cook until it reaches an internal temperature of 165F.
  • Meanwhile, prepare the rice pilaf. Add oil to a saucepan on medium-high heat.
  • Add the onions to the pot and saute until it softens and turns translucent, then add the garlic, bell peppers.
  • Next, add the rice and seasonings. Mix well until the rice is toasted and fully coated with the seasonings. Then add the green onions.
  • Pour in the water and bring it to a boil. Once it reaches a rolling boil, reduce the leat to low heat and let it simmer. Cover the pot with a lid and let it cook for 15-20 minutes until the rice is tender. (Note: If you are using cauliflower rice, omit the water. Just saute the cauliflower rice on medium high heat for about 5 to 7 minutes until it is cooked and tender)
  • Once the rice is cooked, fluff it with a fork.
  • Serve the chicken with the rice pilaf. Top it off with fresh pineapple. Eat and enjoy!

Video

Easy Caribbean Chicken with Turmeric Rice Pilaf. This dish hits all the right spots with notes of sweet and savory flavors, coupled with a delicious rice side.

Notes

Note: After the chicken cooks, you can split the recipe in half and shred half of the chicken meat, and use it as your protein for a lunch salad or in a sandwich.

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How To Make Salmon Cakes In A Skillet

This crispy salmon cake recipe is a healthy meal prep protein option. Canned foods often get a bad rep, however canned salmon can be very nutrient-dense. One serving can provide up to 16 grams of protein, heart-healthy fats, and multiple micronutrients. 

Ease of Making: Easy

Growing up we used a lot of canned tuna, so using canned salmon in this recipe is a great switch. Eating salmon has been linked to anti-inflammatory properties, brain, heart, and bone health and due to its high protein content helps you stay feeling full longer.

And yes, canned salmon can be higher in sodium, however, pairing them with fresh veggies such as this corn and arugula salad can lighten it up and make it part of a healthy balanced meal.

Arugula has a distinctive peppery taste unlike other salad greens adding another flavor component. Adding other sweeter tasting veggies such as corn and red bell peppers can complement the flavors. Arugula is actually part of the cruciferous family such as Brussel sprouts and broccoli and is known to have high cancer-fighting agents. This high fiber salad option is low in sugar, calories, carbohydrates, and fats and has vital nutrients that help support the immune system. 

Meal Prep Tips for Pan-Fried Salmon Cakes recipe with Corn and Arugula Salad

One of my favorite things about cooking is the ability to be creative and take food and transform it by simply adding a few ingredients and changing the flavor profiles. Take this canned salmon, for example. Canned fish often has a really fishy profile, but making them into salmon cakes with other ingredients can definitely upgrade a simple can of salmon. 

First, be sure to drain the can before placing the salmon into a mixing bowl. Then you’ll want to add your choice of veggies. I like to use bright colored veggies such as red bell peppers, red onions, and green onions. 

Then, you will want to include some sort of binder such as breadcrumbs, mayonnaise, and dijon mustard to keep the patties packed together to keep it from crumbling when you pan fry them in the pan. Add your choice of seasonings and spices and mix it all together until it forms a paste-like texture.

You can use your hands to form the patties into balls and then flatten them in the pan, but a great tool to use is a small 2 oz ice cream scoop. I use this tool anytime I have to scoop and portion out for recipes. It saves time from having to roll it into a ball and it evenly portions out your serving sizes. 

Place the portioned out balls into the hot pan and use your spatula to flatten them out into patties. Have a plate lined with a paper towel to help drain the excess oil. Afterward, serve this salmon cake recipe on top of fresh greens with other veggies such as sweet corn.

Salmon Cakes With Corn and Arugula Salad

These crispy salmon patties are a healthy meal prep protein option. Canned foods often get a bad rep, however canned salmon can be very nutrient-dense. One serving can provide up to 16 grams of protein, heart-healthy fats, and multiple micronutrients.
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Prep Time 5 minutes
Cook Time 10 minutes
Course Appetizer, lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 12 oz canned salmon
  • 2 each large eggs
  • 1/4 cup red bell peppers (diced)
  • 1/4 cup red onions (diced)
  • 1/4 cup green onions (chopped)
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1/4 tsp bay seasoning
  • 1 tbsp mayonnaise
  • 1 tsp dijon mustard
  • 1/4 cup breadcrumbs
  • 1 tbsp olive oil
  • 1 cup corn (frozen or canned)
  • 4 cups arugula salad
  • 4 tbsp choice of salad dressing recommend vinaigrette dressing

Instructions
 

  • Drain canned salmon and defrost the corn if frozen or drain the corn if canned
  • Place the canned salmon in a mixing bowl and crack two eggs. Mix well until eggs are incorporated
  • Next, add the peppers and onions and seasonings. Mix thoroughly
  • Then, add the mayo and dijon mustard and mix well
  • Finally, add the breadcrumbs and mix until the mixture forms a paste like texture
  • Add oil to a saute pan on medium to high heat. Using a 2 oz scoop (about 1/4 cup), scoop out even portions into the pan
  • Then, using a spatula, flatten the scooped salmon mixture into flat patties. Cook for 2 to 3 minutes until it is golden crispy. Flip it over to cook on the other side for about a minute until golden crispy.
  • Remove the patty from the pan and place it on a plate lined with a paper towel to drain the excess oil
  • Serve salmon cakes on top of a bed of arugula salad with corn. Add any additional fresh veggies to your preference and top it off with your choice of dressing. Eat and enjoy!

Video

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Homemade Short Rib Noodle Soup Recipe

Pho, pronounced ‘fuh’,  is a hearty and comforting soup full of goodness and also has an array of health benefits. It originated in the early 20th century in Vietnam and has become a popular meal in America. The two most commonly known types are beef and chicken and served with hot broth and noodles.

Ease of Making: Easy

Traditionally, pho is cooked with lots of beef bones, extra veggies,  and cooks for a long period of time in order to create the rich broth and cozy blend of flavors that we all love.

For most of us cooking at home, we may not always have the time to make it all from scratch. So here is a version using the Instant Pot as a shortcut for your short rib noodle soup. 

The great thing about making pho at home is that you can really make it your own with your choice of noodles, choice of proteins, and pile it on with lots of fresh garnishes such as basil, green onions, freshly sliced white onions, bean sprouts, and lime. 

Meal Prep Tips for Instant Pot Short Rib Noodle Soup

Traditionally, pho is served with super-thinly sliced meat that is placed in the boiling hot broth right before you eat the meal. If you decide to go with this route, it will be easier to thinly slice the protein if you freeze the protein for about 45 minutes in the freezer and then slice it. However, for this recipe, we will be cooking the meat and bones in the Instant Pot with the broth. The bones and flavors from the meat will add to that rich flavor broth that we enjoy from traditional pho.

Pho is traditionally made with thin rice noodles, but if you’re looking for a pantry friendly ingredient, then you can use spaghetti just like in this recipe.

Now the important part of getting the “pho” broth flavor is making sure you use the spices normally used in pho. Star anise, cloves, cinnamon sticks, cardamom, and coriander seeds. Now if you don’t normally use all these ingredients in all your daily cooking and don’t want to waste money on ingredients for a one time use, then be sure to at least have cloves and cardamom in the recipe. 

Lastly, the garnish toppings are what make the soup and make it feel and taste fresh against all the richness from the broth, meat, and noodles. 

Instant Pot Short Rib Noodle Soup

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Prep Time 5 minutes
Cook Time 50 minutes
Course Main Course
Cuisine Vietnamese
Servings 4

Equipment

  • knife
  • cutting board
  • mallett
  • Instant Pot

Ingredients
  

  • 4-6 pieces short ribs
  • 1/4 cup green onions (diced)
  • 1/2 each white onions (sliced)
  • 3 each whole garlic cloves (peeled)
  • 1 each lemongrass stick
  • 4 oz shiitake mushrooms (sliced)
  • 2 cups bok choy (cut into chunks)
  • 2 each whole fresh basil leaves
  • 1.5 cups water
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp cardamom powder
  • 1 each whole clove
  • 1 tsp salt
  • 1 tbsp soy sauce
  • 2 oz dry spaghetti pasta

Instructions
 

  • Place all the ingredients in the instant pot (but not the pasta). (Note: Crush the lemongrass with a mallett prior to placing in the pot. )
  • Close the lid and place the valve in the sealing position. Cook on high pressure setting for 35 minutes
  • Meanwhile, boil pasta according to package instructions. Once cooked, drain and set aside
  • When th beef has finished cooking, let it do a natural release for about 10 minutes before carefully switching the valve to a quick release. Carefully remove the lid.
  • Serve the soup on top of the noodles. Garnish with more fresh basil and other fresh veggies such as bell peppers.

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