12/04/2024

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Winter Recipes That are High in Protein and Healthy Fats

Winter Recipes That are High in Protein and Healthy Fats

Winter Kale Salad with Lemon & Walnuts
A Healthy Nest favorite. So good every single time.

Modified from EatingWell
Serves 4

1 small clove garlic, minced
1/2 tsp salt
1/4 cup extra-virgin olive oil
2 tbsp lemon juice
1 tsp dried oregano
1/2 tsp freshly ground pepper
10 cups thinly sliced kale (from 2 large bunches)
1/2 cup coarsely chopped toasted walnuts
1/4 cup pitted Kalamata olives, quartered
2 tbsp grated lemon rind
1 tbsp capers

Dressing: Mince garlic and combine with salt. Stir in oil, lemon juice, oregano and pepper. Add chopped kale and massage the dressing into the kale for about 3-4 minutes. The kale will soften. Top with pan-toasted walnuts, olives and lemon, capers and crispy chickpeas.

Add: Crispy Roasted Chickpea Croutons
1 can cooked garbanzo beans (chickpeas), drained, rinsed and patted dry
2 tsp avocado oil
1 tsp sriracha
1 tsp curry powder
dash or two garlic powder
salt and pepper, to taste

Preheat oven to 400 degrees F. Put all ingredients on a roasting pan in a single layer. Mix well. Bake for about 30-35 minutes mixing them around every 15 minutes or so until chickpeas have a nice roasted look and are crispy.

Mediterranean Quinoa Bowl
Warm and crunchy, and filling, rich and delicious all at the same time. A great make-ahead lunch recipe for the week.

Modified from loveandlemons.com
Serves 4

3 cups cooked quinoa, from 1 cup uncooked, follow package directions
2 cucumbers, thinly sliced
1 cup cherry tomatoes, halved
2 avocados, diced
Pepperoncini slices
Parsley leaves, chopped
Tzatziki sauce, optional, can sub out for balsamic dressing

Add: Smoky White Beans: 1½ cups cooked navy beans, drained, rinsed and patted dry; olive oil, 1 tsp smoked paprika, ½ tsp ground cumin, ¼ tsp salt, pinch of cayenne pepper

Preheat the oven to 425°F. Cook the quinoa according to this recipe. Then, make the beans. Line a baking sheet with parchment paper. Place the beans on the baking sheet. Drizzle with olive oil and sprinkle with the smoked paprika, cumin, salt and cayenne. Toss to coat and spread evenly on the baking sheet. Roast for 10 minutes so they are still soft, but getting a little brown, not necessarily crispy.

Assemble bowls with the quinoa, beans, cucumbers, tomatoes and avocado. Top with pepperoncini and parsley. Drizzle with tzatziki or a basic vinaigrette.

Customize it your way:

  1. Sub another whole grain for the quinoa: brown rice, black lentils, a different color quinoa, etc.
  2. Make your own garlic sauce instead of using store bought tzatziki: Stir together Greek yogurt, garlic, olive oil, and fresh lemon juice.
  3. Add any fresh herb instead of the parsley — basil, cilantro or mint would be great.
  4. Add more protein: tofu, chicken, sautéed shrimp, etc.

Curry Honey Mustard Chicken & Veggies Sheet Pan Dinner
Easy chicken and veggies with great spice to pull it together. A new family favorite over here.

From ambitiouskitchen.com
Serves 4

Chicken + Veggies:
1 ½ pounds boneless skinless chicken thighs, can easily sub breasts or tofu
2 cups baby red potatoes (or feel free to sub sweet potatoes), 1-inch chop
3 large carrots, sliced into ½-inch-thick chunks
1 yellow onion, cut into chunks
8 ounces Brussels sprouts, cut in quarters

Sauce:
¼ cup honey
¼ cup dijon mustard (grainy or smooth works)
2 tbsp olive oil
1 tbsp yellow curry powder
¼ tsp cayenne pepper
Generous salt and pepper

Preheat oven to 425 F. Line a large baking sheet with parchment paper. Add chicken, potatoes, carrots, onions and Brussels sprouts onto the baking sheet. In a medium bowl, combine honey, mustard, olive oil, curry powder, cayenne pepper, salt and pepper. Toss with the chicken and veg mixture. Bake for 35-40 minutes, stirring vegetables halfway through to encourage even cooking. You’ll know it’s done when the carrots and potatoes are fork tender and chicken is no longer pink ~ internal temperature of 165 degrees F.

Tip: Keep everything in one layer. Make sure not to overcrowd your pan!

Customize it your way:

  1. Sub out red potato for sweet potato-will add color and give a hint of sweetness.
  2. Sub chicken for salmon or a white fish, shrimp or tofu. The fish and shrimp will take less time to cook than the chicken, so be careful and take it off when done to let the veggies continue cooking.
  3. Sub IN whatever veggie you have in the fridge-peppers, broccoli, chopped cauli or cauli rice, would all be great.
  4. Serve with a grain on the side, or turn into a bowl. Multi-colored quinoa or a rice blend would be good here. Make on the stovetop at the same time you’re roasting.
  5. This recipe is a great make-ahead lunch for the week.

For more whole food, full-flavor recipes and help planning your nutritious week, visit our blog at healthynestnutrition.com/blog and reach out for a complimentary consultation with a holistic nutritionist.