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Fall Inspired Buddha Bowl

Fall Inspired Buddha Bowl

Meal Prep Made
Butternut Squash makes this Buddah Bowl burst with Autumn flavors. We call it Fall Inspired but that does not mean that you can't eat it all year long. Butternut and Quinoa are a match made in heaven. This bowl is delicious and good for you!
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Prep Time 10 mins
Cook Time 20 mins
Course Lunch
Servings 4
Calories 222 kcal

Ingredients
  

  • 2 Cups Butter Nut Squash
  • 1 Tbsp Olive Oil
  • 1 Tsp Salt
  • 1 Tsp Thyme
  • 1 Tsp Garlic Powder
  • 1 Tsp Cinnamon
  • 1/2 Tsp Paprika
  • 8 Oz Spinach
  • 2 Eggs
  • 2 Cups Cooked Quinoa

Instructions
 

  • Peel and cut the squash or buy it pre-cut and skip this step
  • Place the squash a bowl or a baggie
  • Add the salt
  • Add the thyme
  • Add the garlic powder
  • Add the cinnamon
  • Add the olive oil and mix
  • Preheat the oven If you have larger chunks you may want to roast them at 385F if smaller 425F is perfect
  • Spread the squash onto a baking sheet lined with a silpat or parchment paper, this make clean up so much easier.
  • Pop the squash into the pre-heated oven. After 15 minutes turn the squash carefully with a spatuala add the paprika.
  • let it cook for 8-10 minutes more until a fork is inserted and the squash is tender.
  • Once you taste the squash you will be tempted to eat it all, it is a a mouthful of sweet goodness but if you want to have the Buddha bowl you will need to set it aside to cool in a bowl or container. If you plan to have the bowls later in the week. Go ahead and just refrigerate the squash.
  • To make the bowls, we used premade quinoa, spinach and a pre-made hard boiled egg.
  • Add the cold quinoa to on side of the bowl, add some raw spinach to the other side and place a large spoonful of the cooled yummy the squash right in the middle. Add in the half of an egg this really adds to the richness of the bowl. We used radishes for color but was not necessary for the flavor.
  • This bowl does not need a dressing maybe just add some olive oil. If you insist on dressing it pur suggestion would be an apple maple syrup dressing made with dijon. (recipe coming soon)
  • You can make this and store in a mason jar for up to 3 days. Beyond that the sqaush will begin to break down.

Video

Notes

If you are going to store in a mason jar and insist on dressing the bowl. Add the dressing at the bottom of the bowl then add the spinach and layer with the quinoa and the squash. 

Nutrition

Calories: 222kcalCarbohydrates: 31gProtein: 9gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 82mgSodium: 667mgPotassium: 768mgFiber: 6gSugar: 3gVitamin A: 12926IUVitamin C: 32mgCalcium: 126mgIron: 4mg
Tried this recipe?Let us know how it was!
Posts April (1)

Summer Fruit and Granola Bowl

Summer Fruit and Granola Bowl

Meal Prep Made
An easy way to pull together a last minute breakfast. All you need are some pre cut canteloupe melon chunks and a handfull or your favoriite berries. We used raspberries and blueberries but strawberries or blackberries would work just as well. Actually I think the blackberry and the cantaloupe would compliment each other nicely. You can use your favorite yogurt, I used plain greek because it has no added sugar. For sweetness beyond the fruit and granola you can add a little local honey.
No ratings yet
Prep Time 5 mins
Course Breakfast
Calories 245 kcal

Ingredients
  

  • 1/4 Cup Blueberries
  • 1/4 Cup Raspberries
  • 1/4 Cup Cantaloupe
  • 1/4 Cup Granola
  • 1/4 Cup Greek Yogurt
  • 1 Tsp Honey

Instructions
 

  • Use pre-cut Cantaloupe melon
  • Wash your berries and dry them
  • Add some yogurt to a bowl
  • Make a row of each othe ingredients
  • Drizzle the honey on top

Nutrition

Calories: 245kcalCarbohydrates: 40gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 3mgSodium: 41mgPotassium: 329mgFiber: 5gSugar: 22gVitamin A: 1385IUVitamin C: 16mgCalcium: 95mgIron: 2mg
Tried this recipe?Let us know how it was!
Posts April

Brunch Toast

Brunch Toast

Meal Prep Made
We call this toast brunch toast because it is too rich to beconsidered a breakfast toast. Between the savory Proscutto ham and the crunchiness of the par-cooked asparagus, the richness of the Ricotta cheese, the creamy avacado, and the half egg. This brunch toast will fill you up and satisfy the need for crunchy, salty and creamy. Why if you wanted to get some more greens in you could have added a little baby spinach too!
No ratings yet
Prep Time 5 mins
Course Breakfast, Lunch
Cuisine American
Servings 1
Calories 399 kcal

Ingredients
  

  • 1 Slice Bread We used Pane Bread
  • 1/2 Avocado
  • 3 Staulks Asparagus
  • 1/2 Egg
  • 1 Tbsp Ricotta Cheese
  • 1 Slice Ham We used Proscuitto Ham
  • 1 Teaspoon Olive Oil

Instructions
 

  • Toast a slice of bread
  • Microwave 3 asparagus staulks for 30 seconds
  • Slice an already boiled egg in half
  • Slice an avocado in half and in slices
  • Scoop the Ricotta cheese onto the cooked toast
  • Roll the ham and place onto the toast along with all the other ingredients
  • Drizzle the olive oil

Notes

This recipe is so simple that we did not see the need to provide video and step by step instructions.

Nutrition

Calories: 399kcalCarbohydrates: 23gProtein: 16gFat: 29gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 17gTrans Fat: 1gCholesterol: 107mgSodium: 516mgPotassium: 659mgFiber: 8gSugar: 2gVitamin A: 356IUVitamin C: 10mgCalcium: 93mgIron: 2mg
Tried this recipe?Let us know how it was!
20220404_082509

Mango Sunshine Smoothie Bowl

Mango Sunshine Smoothie Bowl

Meal Prep Made
Sunshine bowls are a great way to start the day by waking up your taste buds. The bright flavor of the fruit combined with the spicey tumeric say "Good Morning Sunshine"
No ratings yet
Prep Time 5 d
Total Time 5 d
Course Breakfast
Servings 2
Calories 478 kcal

Equipment

  • 1 Blender We like the Ninja

Ingredients
  

  • 2 Cups Mango Frozen
  • 1/2 Banana
  • 1 Cup Coconut Milk Unsweetened So Delicious
  • 1/2 Cup Orange Juice
  • 1 Tsp Turmeric
  • 1 Cup Granola Homemade Almond Vanilla
  • 1/8 Cup Blueberries
  • 1/8 Cup Apple Slices

Instructions
 

  • Gather the ingredients
  • Wash the apple and the blueberries and set aside
  • Add the frozen mango, cocnut milk, orange juice and tumeric to the blender
  • Mix until smooth
  • Slice the apple thin
  • Slice the banana
  • Add the frozen mango mixture to 2 bowls
  • Place the fruit
  • Add the granola

Video

Notes

The So Delicious unsweetened coconut milk it is only 45 calories for the cup.  Make sure to check your calories if you use another type of coconut milk.
We used our homemade granola in this recipe. It tastes better and is more economical to make

Nutrition

Calories: 478kcalCarbohydrates: 83gProtein: 10gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 23mgPotassium: 794mgFiber: 7gSugar: 47gVitamin A: 1941IUVitamin C: 96mgCalcium: 84mgIron: 4mg
Tried this recipe?Let us know how it was!
Blueberry Vinaigrette

Blueberry Vinaigrette

Blueberry Vinaigrette Dressing

Meal Prep Made
Warning this salad dressing is addicting! Made with fresh blueberries and sugar boiled down into a syrup first. Then turned into a vinaigrette dressing it will make you crave the next bite of salad. Pairs perfectly with our breakfast salad.
No ratings yet
Prep Time 5 mins
Cook Time 20 mins
Cooling Time 20 mins
Servings 8
Calories 134 kcal

Ingredients
  

  • 1 Cup Blueberries
  • 1/4 Cup White Sugar
  • 1 Tbsp Lemon Juice
  • 1/4 Cup Honey
  • 1/4 Cup Balsamic Vinegar
  • 1/4 Cup Olive Oil

Instructions
 

  • If you are making the dressing from fresh blueberries you will first need to make the syrup
  • To make the syrup wash and drain the blueberries- discard any stems
  • Add the blueberries to a sauce pan with the lemon juice
  • cook over medium heat
  • Add the sugar and honey and let is all dissolve
  • Turn the heat to low and continue to simmer
  • Press the berries along sides of the pan to burst some of them
  • You will see the syrup beginning to thicken, however it will thicken a bit more when cool
  • Set the syrup aside to cool after 20 minutes of simmering
  • Once cool you can decide if you want to use the syrup all as a salad dressing or reserve some for blueberry yogurt or pancake syrup
  • If making all into a salad dressing simply add in the oil and vinegar, salt and pepper and enjoy
  • You can keep the dressing in the refrigerator for up to 10 days

Notes

I find it easiest to make the syrup and make the dressing as needed. That way we can enjoy the blueberry syrup as a condiment for pancakes or mixed into some greek yogurt. 
What we like about this syrup is that we know what is in it. No corn syrup, no artificial flavors. 
If you are concerned with sugars, you may substitute a low calorie sweetener in place of the honey or the sugar. It will still taste great! 

Nutrition

Calories: 134kcalCarbohydrates: 19gProtein: 1gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 3mgPotassium: 31mgFiber: 1gSugar: 18gVitamin A: 10IUVitamin C: 3mgCalcium: 4mgIron: 1mg
Tried this recipe?Let us know how it was!
Apple Blueberry Salad finished

Apple Blueberry Breakfast Salad

Apple Blueberry Breakfast Salad

Meal Prep Made
We fell in love with this breakfast salad -once we added the dressing we decided this is an amazing way to get in your greens at the start of the day!
No ratings yet
Prep Time 5 mins
Course Breakfast
Servings 4
Calories 80 kcal

Ingredients
  

  • 4 Cup Lettuce We used romaine
  • 1 ea Avocado sliced
  • 4 tbsp Blueberries
  • 1 ea Apple we used granny smith
  • 4 tsp Dried Cranberries
  • 4 tsp Pumpkin seeds
  • 2 tsp Chia Seeds
  • 1 ounce dried apricots

Instructions
 

  • Wash and dry the lettuce
  • Wash and dry the blueberries
  • Slice the avocado
  • Place the lettuce in your dish
  • Add the avocado
  • Add the apple
  • Add the dried cranberries
  • Add the apricots
  • Add pumpkin seeds
  • Add the chia seeds
  • Add your preferred dressing. We recommend our homemade blueberry balsamic dressing, however any sweet dressing would pair well.

Video

Notes

You can omit the apricot and or replace with another dried fruit such as dates-nutritional values may change. 
Nutritional data calculated without dressing 
Cost to make calculated without dressing 

Nutrition

Calories: 80kcalCarbohydrates: 14gProtein: 2gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gSodium: 9mgPotassium: 234mgFiber: 3gSugar: 10gVitamin A: 627IUVitamin C: 4mgCalcium: 32mgIron: 1mg
Tried this recipe?Let us know how it was!