by Julie Pace, RDN | Sep 29, 2021
Italian Pasta Salad
This flavorful Italian pasta salad is made with tender penne pasta, fresh veggies, herbs and spices topped with a tangy homemade Italian dressing. Make ahead for a simple side dish to have throughout the week.
Prep Time 10 minutes mins
Cook Time 10 minutes mins
chill in refrigerator 30 minutes mins
Total Time 50 minutes mins
Course Lunch, Salad, Side Dish
Cuisine Italian
- 12 ounce penne pasta or pasta of choice
- 1 large red bell pepper chopped
- 1 large yellow bell pepper chopped
- 1 medium red onion chopped
- 1 pint grapes tomatoes halved
- 1/4 cup extra virgin olive oil
- 1/4 cup red wine vinegar
- 1 Tbsp parsley dried
- 1 Tbsp oregano dried
- 1 Tbsp basil dried
- 1/2 tsp black pepper
Cook pasta as directed on package. Drain. Add to large bowl,
While pasta is cooking, chop bell peppers, onions, and grape tomatoes.
Add all ingredients to large bowl, pour dressing over pasta and mix well.
Cover bowl and let sit in refrigerator for 30 minutes to let flavors marinate.
Italian Dressing
In a small bowl, whisk together oil, red wine vinegar, parsley, oregano, and basil.
Keyword healthy pasta recipe, Meal Prep, pasta salad, Vegan Recipe
by Julie Pace, RDN | Sep 16, 2021
Easy Guacamole
This tasty guacamole recipe is quick and easy to make and it's ready to eat in less than 15 minutes. It makes the perfect game day snack or to add as a topping to your favorite Mexican dish.
Course Appetizer, Snack
Cuisine American, Mexican
- 4 medium avocados peeled and mashed
- 2 medium red bell peppers chopped
- 2 medium red onion chopped
- 1/2 cup pickled jalapeno chopped
- 1/2 tsp salt
- 1 small lime juiced, optional
In a large bowl, peel and mash avocados. Mix in red bell peppers, red onions, pickled jalapenos, and salt. Optional: Season with squeezed lime juice and black pepper to taste.
Keyword game day snack, guacamole recipe, healthy snack recipe, vegan appetizer recipe
by Julie Pace, RDN | Sep 16, 2021
This Chickpea Salad with Lemon Tahini Dressing is more than just a delicious, quick meal, it’s a powerhouse of nutrition! Packed with plant-based protein, fiber, healthy fats, and antioxidants, this salad is a great way to nourish your body and keep you feeling satisfied. Whether you’re looking for a healthy lunch, dinner, or meal prep option, this recipe checks all the boxes.
Why This Chickpea Salad is Healthy
- Chickpeas (Garbanzo Beans): Chickpeas are an excellent source of plant-based protein and fiber, both of which are crucial for maintaining energy levels and supporting digestive health. The protein helps repair and build tissues, while fiber promotes healthy digestion, reduces cholesterol, and helps regulate blood sugar levels.
- Antioxidant-Rich Grapes: Red grapes are a fantastic source of antioxidants, including resveratrol, which has been linked to improved heart health and reduced inflammation. They also provide natural sweetness, making this salad more enjoyable without added sugars.
- Nutrient-Dense Vegetables: The combination of red onions and cucumbers offers a range of vitamins and minerals, including vitamin C, potassium, and magnesium. These vegetables help boost your immune system, support hydration, and promote healthy skin.
- Tahini Dressing: Made from ground sesame seeds, tahini is a rich source of healthy fats, calcium, and iron. It supports bone health, boosts metabolism, and provides a creamy, satisfying base for your dressing without any dairy. The addition of Dijon mustard and lemon juice adds tangy flavor while supporting digestive health.
- Leafy Greens: The greens you choose, whether spinach, arugula, or mixed lettuce, provide essential vitamins, minerals, and antioxidants. They help detoxify the body, promote heart health, and aid in maintaining healthy blood pressure.
Tips for Making this Recipe
Use Canned or Cooked Chickpeas: If you’re short on time, canned chickpeas work perfectly—just be sure to rinse them thoroughly to remove excess sodium. If you prefer to cook your own chickpeas, soaking and cooking dried chickpeas the night before will add an extra layer of flavor and texture.
Customize Your Veggies: This salad is highly versatile. You can swap out the red onion for shallots or the cucumber for bell peppers. Feel free to experiment with different veggies based on what you have on hand or what’s in season!
Make the Dressing Ahead of Time: If you’re meal prepping, you can make the lemon tahini dressing in advance and store it in the fridge for up to a week. It’s a great topping not only for this salad but also for roasted vegetables or grain bowls.
Add Protein-Rich Toppings: For an even more filling meal, consider adding a protein-rich topping like pepita seeds, tofu, or hemp seeds. These options will boost the protein content and turn this salad into a protein-packed meal.
Storage Tip: This salad stays fresh for up to 5 days in the fridge, making it an excellent choice for meal prepping. Just store the dressing separately if you want to keep the greens from wilting.
Health Benefits of This Chickpea Salad
Supports Digestive Health: The fiber from chickpeas, grapes, and leafy greens work together to keep your digestive system healthy and functioning optimally.
Promotes Heart Health: With antioxidant-rich ingredients like red grapes and healthy fats from tahini, this salad helps protect your heart and reduce inflammation.
Keeps You Full Longer: The combination of fiber and protein ensures that you’ll stay full and energized for longer periods, making it a great choice for weight management.
Blood Sugar Regulation: The fiber from chickpeas and grapes, along with the healthy fats from tahini, helps regulate blood sugar levels and prevent energy crashes.
Chickpea Salad with Lemon Tahini Dressing
This quick and easy Chickpea Salad with Tahini Dressing makes an easy lunch or dinner. It's packed with protein, fiber, antioxidants and lots of flavor. This recipe make a great meal prep dish for lunch or dinner throughout the week. Stays fresh for 5 days in the fridge.
Prep Time 10 minutes mins
Course Lunch, Salad, Side Dish
Cuisine American
- 1 15 ounce garbanzo beans drained, rinsed I used canned, organic
- 1/2 cup red seedless grapes organic
- 1/2 cup red onion diced
- 1 small cucumber seedless, diced
- 2 cups leafy green your choice
Lemon Tahini Dressing
- 2 Tbsp tahini organic
- 4 tsp dijon mustard
- 2 Tbsp lemon juice
- 4 tsp maple syrup
In a small bowl, whisk together tahini sauce ingredients.
Add chickpeas, grapes, red onions, cucumbers to a medium sized bowl. Pour tahini sauce over chickpea mixture. Toss well. Serve on top of leafy greens. Salt and pepper to taste.
Keyword chickpea salad, healthy lunch, salad
by Julie Pace, RDN | Sep 3, 2021
Asian Quinoa Bowl
This Asian Quinoa Bowl with edamame makes a super nutritious lunch or dinner. It's packed with plant protein, fiber, antioxidants, and essential vitamins and minerals to nourish your health. It's flavorful, easy to make, and delicious. A recipe that the entire family will love.
Prep Time 10 minutes mins
Cook Time 15 minutes mins
Total Time 20 minutes mins
Course Dinner, Lunch
Cuisine Asian
Salad Ingredients
- 1 cup cooked quinoa organic
- 2 cups cooked edamame shelled, organic
- 1 large red bell pepper chopped
- 1 cup red cabbage chopped
- 1 cup carrots chopped
- 1 cup cucumber diced
Dressing Ingredients
- 1/2 cup soy sauce low sodium
- 1 Tbsp sesame oil
- 2 Tbsp sesame seeds
- 2 Tbsp rice wine vinegar
- 1/4 cup green onion chopped
- 1/2 tsp ginger grated
- 1/8 tsp cayenne pepper organic
Rinse quinoa in cold water until it runs clear. Add water, quinoa to a medium saucepan and bring to boil over medium heat. Boil 5 minutes, then let simmer for about 15 minutes or until all water is absorbed. Remove from heat and fluff with fork.
Place quinoa in a large bowl. Add cabbage, cooked edamame, red bell pepper,, carrots, and cucumber. Set aside.
To make dressing, in a small bowl, whisk together soy sauce, sesame oil, sesame seeds, rice wine vinegar, green onion, ginger, cayenne pepper.
Pour the dressing over the quinoa salad and stir to combine. Enjoy!
This salad taste great at room temperature or chilled.
Keyword Budda Bowl, Quinoa Bowl
by Julie Pace, RDN | Sep 2, 2021
Tangy Cucumber & Tomato Salad
This is one of my favorite summertime salads because it's so easy, light and refreshing. This delicious salad is made with juicy tomatoes along with sliced cucumbers and red onions topped with a tangy french vinaigrette dressing. This is a side dish the entire family will love.
Prep Time 10 minutes mins
Cook Time 0 minutes mins
Course Salad, Side Dish
Cuisine American
- 1 pint grape tomatos organic, halved
- 3 medium cucumbers organic, sliced
- 1 medium red onion thinly sliced
- 1/4-1/2 cup Homestyle Real French Vinaigrette Dressing I used Brianna's Brand
Keyword cucumber tomato salad
by Julie Pace, RDN | Sep 2, 2021
Looking for a quick, delicious, and nutritious meal? This Rice Bowl with Edamame & Sweet Potato is the perfect choice! Packed with plant protein, fiber, antioxidants, and essential vitamins and minerals, this easy-to-make dish provides everything your body needs to stay healthy. Whether you’re looking for a wholesome lunch or a satisfying dinner, this recipe is a delicious way to nourish yourself. Plus, the spicy sriracha sauce adds the perfect kick of flavor, making each bite a treat!
Why You’ll Love This Rice Bowl Recipe
This rice bowl is a nutritional powerhouse, with the combination of edamame and sweet potatoes offering multiple health benefits. Let’s take a closer look at why this bowl is a great addition to your diet:
Health Benefits of Edamame
Edamame, or young soybeans, are packed with plant-based protein, making them an excellent choice for vegetarians, vegans, and anyone looking to boost their protein intake. Here are some of the health benefits:
- High in Protein: Edamame contains all nine essential amino acids, making it a complete protein source for your muscles and tissues.
- Rich in Fiber: Edamame is a great source of fiber, which helps improve digestion, support gut health, and maintain stable blood sugar levels.
- Antioxidants for Disease Protection: Edamame contains isoflavones, powerful antioxidants that help reduce inflammation and protect the body against chronic diseases such as heart disease and cancer.
- Heart Health Support: The potassium and magnesium content in edamame help regulate blood pressure and support overall cardiovascular health.
Health Benefits of Sweet Potatoes
Sweet potatoes are another nutritious ingredient in this rice bowl. They are loaded with vitamins and minerals that contribute to overall health:
- Rich in Beta-Carotene: Sweet potatoes are an excellent source of beta-carotene, which is converted to vitamin A in the body. Vitamin A supports vision, immune health, and skin health.
- High in Fiber: Sweet potatoes are packed with fiber, which promotes healthy digestion, supports gut health, and can help manage weight by keeping you feeling full longer.
- Blood Sugar Regulation: With their low glycemic index, sweet potatoes help maintain stable blood sugar levels and can be a great option for people with diabetes.
- Anti-inflammatory Properties: The antioxidants in sweet potatoes, such as anthocyanins, help reduce inflammation in the body, promoting overall wellness.
Low-Carb Substitutions for This Rice Bowl Recipe
While rice is a great addition to this bowl, you might want to reduce the carbs for certain dietary preferences or health goals. Here are some excellent lower-carb substitutes for rice:
- Cauliflower Rice: A popular rice alternative, cauliflower rice is low in calories and carbs, but offers a similar texture to rice.
- Shirataki Rice: Made from konjac root, this rice substitute is almost zero-calorie and carb-free, making it perfect for low-carb or keto diets.
- Zucchini Noodles (Zoodles): For a light and refreshing twist, swap rice with zucchini noodles. You can spiralize zucchini for a crunchy, low-carb option.
- Quinoa: If you’re looking for a balanced alternative, quinoa is a great choice. It’s higher in protein than rice and provides essential amino acids and fiber.
Rice Bowl with Edamame & Sweet Potato Recipe
Here’s how to make this nutritious and tasty rice bowl:
Ingredients:
- 2 cups white or brown rice (cooked) (or choose a low-carb substitute like cauliflower rice, quinoa, or shirataki rice)
- 2 cups edamame (shelled, cooked, organic)
- 1 medium avocado (peeled, pitted, and diced)
- 1 medium red onion (diced)
- 1 large red bell pepper (organic, diced)
- 1 Tbsp sesame seeds
- 2 cups sweet potato (peeled, baked, and diced)
- 1-2 Tbsp EVOO or Avocado Oil
- 1 Tsp oregano
- 1 Tsp onion powder
- 1 Tsp garlic powder
- 2 Tsp paprika
- 2-3 tsp soy sauce (low-sodium)
- 1-2 tbsp Tabasco Sriracha
Instructions:
1. Sweet Potatoes: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper. Toss the diced sweet potatoes with EVOO or avocado oil and season with oregano, onion powder, garlic powder, and paprika. Spread evenly on the baking sheet and roast for 10-15 minutes, flipping halfway through, until the potatoes are tender and golden brown.
2. Rice & Edamame: Cook your rice (or chosen substitute) and edamame according to the package instructions. While they cook, dice the red onion, red bell pepper, and avocado. Set aside.
3. Assembly: Once the rice (or substitute) and sweet potatoes are done, add them to a bowl. Top with the diced veggies, edamame, and avocado. Drizzle with soy sauce and sriracha to add flavor and heat.
Notes:
- You can customize the recipe by swapping rice for quinoa, cauliflower rice, or zucchini noodles.
- For a creamier texture, add extra avocado or drizzle with tahini.
- Adjust the amount of sriracha to suit your spice preference.
- You can also cook sweet potatoes in an air fry to shorten cooking time.
This Rice Bowl with Edamame & Sweet Potato is a wholesome, nutrient-dense meal that’s as healthy as it is delicious. With the health benefits of edamame, sweet potatoes, and a customizable base, this bowl supports digestive health, muscle recovery, and immune function. Whether you’re looking to keep it traditional with rice or opting for a low-carb substitute, this recipe is versatile and can be adapted to meet your dietary needs. Enjoy this nutrient-packed dish any time you need a quick, satisfying, and healthy meal.
Rice Bowl with Edamame & Sweet Potato
Julie Pace, RDN
This vibrant, vegan rice bowl combines edamame and sweet potatoes, offering a nourishing mix of plant protein, fiber, and antioxidants. Topped with creamy avocado, crisp veggies, and a spicy sriracha drizzle, it's a flavorful and healthy meal that’s perfect for lunch or dinner. Customize with your choice of rice or low-carb alternatives like quinoa or cauliflower rice for a satisfying, nutrient-packed dish.
Prep Time 10 minutes mins
Cook Time 5 minutes mins
Course Dinner, Lunch
Cuisine American
- 2 cups white or brown rice cooked
- 2 cups edamame shelled, cooked
- 1 medium avocado peeled, pitted and diced
- 1 medium red onion diced
- 1 large red bell pepper organic, diced
- 1 Tbsp sesame seeds
- 2 cups sweet potato peeled ,baked ,diced
- 1-2 Tbsp EVOO or Avocado Oil
- 1 Tsp oregano
- 1 Tsp onion powder
- 1 Tsp garlic powder
- 2 Tsp paprika
- 2-3 tsp soy sauce low-sodium
- 1-2 tbsp sriracha i used tabasco brand
Rice & Edamame
Cook rice and edamame according to packaging and set aside. Diced veggies then set aside while potatoes are baking and rice are cooking.
Once rice and potatoes are done, Add to bowl, top with veggies, drizzle with soy sauce and sriracha.
Can swap rice out for quinoa, if desired.
Keyword Easy Meal Prep Recipe, Edamame, Healthy Recipes, Healthy Vegan Recipe, Plant-Based Meal, rice, Vegan Recipe
