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Bean Salads that Beat Brain Fog

Did you know that beans are loaded with brain-healthy nutrients?

  • Essential minerals associated with preventing cognitive decline: iron (one of the most common nutritional deficiencies) calcium, potassium and magnesium that helps regulate important neurotransmitters, including those that facilitate mood. Magnesium also helps sleep quality, which helps brain function. Lentils also have zinc which helps regulate brain signaling and neuroplasticity
  • B vitamins: B5 has key role in converting food you eat into energy. It literally makes neurotransmitters (like serotonin) that influence mood. B1 (thiamine) and B6 that help provide more focus and energy Low B6 can cause trouble concentrating. Vitamin B9 (folate) has shown to boost scores on cognitive tests folate and helps keep your mind sharp as you
  • Phytochemicals (protective natural chemical compounds in plants)
  • Plant proteins
  • Fiber feeds the “good bugs” that live in your gut (gastrointestinal tract). A healthy gut bacteria is linked to a healthy brain
[su_expanding_quote_book alignment=”right” source_author=”Rebecca Katz” source_title=”The Healthy Mind Cookbook” full_quote=”Regular consumption of beans, peas and lentils will help keep your brain sharp and healthy. Legumes are also loaded with B vitamins like thiamin, riboflavin, and niacin. These have been linked with sharper mental focus, less fatigue and better memory. Legumes are also rich in key minerals that can help keep the mind sharp and the brain healthy.” short_quote=”Regular consumption of beans will help keep your brain sharp and healthy”]

Combine nutrient-dense beans with colorful vegetables, spices and herbs and you have a superfood combination on your plate.

  • Remember every color of vegetables represents a family of powerful plant compounds
  • Spices contain the highest amounts of antioxidants per ounce compared with any other food and are excellent at supporting the brain’s innate detox system

These salads are an effective, delicious way to increase intake of plant food to boost brain health.  Aim for 2 – 3 colors +  herbs and spices at each meal and 8 servings each day.

Serve the bean salad on a bed of leafy greens which contain a ton of antioxidants, folic acid, vitamin E and beta-carotene – all nutrients that support brain health

[su_expanding_quote_book alignment=”right” source_author=”Drew Ramsey, MD” source_title=”Eat to Beat Depression and Anxiety” full_quote=”To stay healthy, you want a diverse microbiome, with a variety of good bugs known as probiotics. These good bugs not only help us digest our food but also send important messages to the brain. When you don’t have these important bacteria in the gut, brain function – and mental health – suffer. One of the easiest ways to up the diversity in your own microbiome is to eat foods that promote good bugs. This includes fiber, from veggies, to feed those bugs, as well as fermented foods to repopulate different strains of healthy bacteria directly to your gut.” short_quote=”To stay healthy, you want a diverse microbiome, with a variety of good bugs “]

Here are couple of my favorite recipes. Double the recipe to get a second meal, and even leftovers for lunch. Here’s how:

  1. Bean salad as a side dish + grilled chicken/fish or roasted pork tenderloin + hefty green salad
  2. Bean salad + cooked grains (quinoa or brown rice are my staples) + leafy greens + guacamole / tzatziki / tahini topping
  3. Bean salad + wraps (whole-wheat tortilla, kale leaves, red cabbage leaf) + toppings (guacamole / tzatziki / tahini topping)

Southwest Black Bean Salad

  • Cumin: rich source of iron, calcium and magnesium
  • Cilantro: vitamins K and minerals linked to healthier brain function

Outrageous Herbacious Mediterranean Chickpea Salad – Food Crush

  • Parsley has a powerful phytochemical (luteolin) that is linked with memory improvements. Also rich in vitamin A – helps boost learning skills, and vitamin K – helps overall brain health.

Lentil Tabouli Salad – Feasting At Home

A feast for your taste buds!

Allspice: rich in vitamins C and B9 which improve brain functioning as you get older.

Mint: Good source of vitamin A which can help boost learning skills and increase neuroplasticity, and vitamin C which helps protect against cognitive decline

Variations

  • With or without quinoa
  • Add goat cheese
  • Top with chopped walnuts (they’re linked to improved levels of concentration and mental energy)

White Bean and Tuna Salad – Simply Recipes

This is great “dinner-in-a-pinch” recipe.  White beans (cannellini or Great Northern) and canned fish (salmon or sardines usually) are some of my pantry staples.

Variations: Use this recipe as a base and add:

  • Additional veggies: asparagus, bell peppers, celery, chopped broccoli, leafy greens (arugula is especially delicious here). Add olives (green or black), or sun-dried tomatoes
  • Herbs: fresh basil, or parsley or mint
  • Add steamed or boiled, diced potatoes for a more robust meal

For more spectacularly delicious, nutritious lentil salad recipes check out

Feasting at Home

Do you have a favorite bean salad recipe?

Reclaim Your Energy Tip #1

Do you wake up tired? Do you feel exhausted before dinner time?  Did you know that food can sap or re-charge your energy?  What we eat and how we eat has a direct connection to feeling physically vibrant and emotionally balanced. These simple modifications can help you reclaim your energy.

  1. Eat a macronutrient ratio that best meets your body’s needs
  2. Eat mindfully

Eat a Macronutrient Ratio that Best Meets Your Needs

Macronutrients are the nutrients we need in big (“macro”) quantities: carbohydrates, fats, and protein. Each of these play vital roles in providing our body with consistent energy. You can get an even flow of energy throughout the day if you find the best ratio for your body.

In general, this is the necessary range to fuel our energy and nourish our body:

  • Carbohydrate 30 – 40%
  • Fat 30 – 40%
  • Protein 20 – 50%

However, we are all different. The ideal carbohydrate, fat, and protein intake will vary based on your activity level, digestive health, age, etc. The key is to find your ideal macronutrient ratio, adjusting the percentage based on your individual need.

It sounds complicated. But it is quite simple when we pay attention to what we eat and how we feel 1 – 3 hours after eating.

Keep a Food and Mood Journal for 10 days. Track what you eat. Set a timer and 1 -3 hours later jot down how you feel physically and mentally using these guidelines:

 

 

 Right Macronutrient Ratio Wrong Macronutrient Ratio
Energy Level

 
  • Energy is restored after eating
  • Have long lasting sense of wellbeing after your last meal
  • Feel hungry soon after eatingLow energy, fatigue, exhaustion
  • Drowsiness
  • Hyper, jittery, anxious after your meal
  • Tired but wired
Mental/emotional wellbeing
  • Feel re-fueled or restored
  • Uplift in emotions
  • Improved clarity of mind
  • Normalization of thought processes
  • Mentally slow, sluggish, spacey
  • Unable to think clearly and quickly
  • Unable to focus
  • Depression or sadness
  • Hyper-anxious, obsessive behavior
  • Anger or irritability

Eat Mindfully

Paying attention to how you eat can also help reclaim your energy. Some ideas to eat mindfully:

  • Start with a brief silence and three deep breaths
  • Give an expression of gratitude or prayer of thanks
  • Take a moment to observe your food before you start eating — the smells, colors, textures and tastes. This sends signals to the brain to stimulate the digestive processes that will optimize your digestion and absorption.
  • Reflect on all that went in getting your food to your plate.
  • Slow down and chew thoroughly. This allows time for more complete breakdown of your food and better absorption of nutrients. It takes about 20 minutes after you begin eating for your digestive track to send the signals sent to your brain that say, “I’m full!”

Finding the best macronutrient balance for your individual need can provide consistent energy and reduce stress on your body. Eating nutrient-dense, whole foods is the most effective, and most enjoyable approach to reclaim your energy.

Want to know more? Join me for a FREE 30 minute online class: Reclaim Your Energy. Simply let me know in the comments. 😁

Examples of recipes with a good mix of macronutrients. These are great base recipes; change out the proteins and the veggies.

Breakfast

Breakfast Egg Muffins – Simply Quinoa

Lunch

How to Make Awesome Grain Bowls – Wholefully

5 Essential Tips for Non-Boring Salads – Hello Glow

Dinner

Sheet Pan Dinners – Cooking Classy

7 Nutrient-Dense Meatball Recipes

Color my meatballs!  I love the harmony of flavors in these recipes, plant-rich with garlic, onions, fresh herbs, Swiss chard in one, zucchini in another, quinoa, bell peppers and even pineapple. They are power-packed with micronutrients — vitamins, minerals and phytochemicals — so vital for the millions of processes our bodies perform every minute of ever day.

[su_expanding_quote_book alignment=”right” source_author=”Rebecca Katz” source_title=”The Healthy Mind Cookbook” full_quote=”From a brain health perspective many herbs and spices contain huge amounts of anti-inflammatories and antioxidants. Flavor is a combination of taste and smell: nothing turns that on more than aromatics: herbs, spices and the allium family including leeks, garlic, onions and chives.” short_quote=”From a brain health perspective, many herbs and spices contain huge amounts of anti-inflammatories and antioxidants”]

Asian Quinoa Meatballs – Damn Delicious

6 Plant foods: quinoa garlic, ginger, green onion, cilantro and parsley

Serve with: Over rice noodles tossed with shredded bok choy (Chinese cabbage) and cilantro

Chimichurri Meatballs with Swiss Chard – 40 Aprons

6 Plant foods: Garlic, cilantro, green onions, swiss chard, parsley and lemon juice

Spices: Oregano and red pepper

Serve with: Couscous or orzo tossed with additional chimi churri sauce, or simply with a robust salad

Indian Meatballs – 40 Aprons

6 Plant foods: Shredded zucchini, chopped cilantro, fresh ginger and garlic, tomatoes and lemon

5 Spices: Garam masala, paprika, coriander, cinnamon, cayenne

Serve with rice of choice mixed with  chopped cilantro.

Middle Eastern Meatballs with Cilantro Yogurt Sauce – Epicurious

6 Plant foods: Cilantro, garlic, onion, mint, sage, lemon

4 Spices: Fennel, coriander, cumin, allspice

Serve with rice or a lentil salad with cucumber, tomato, green onion and feta cheese.

Moroccan Meatball Tagine – Epicurious

Plant foods: onions, garlic, cilantro, cinnamon sticks, diced tomato, spinach, raisins 3 Spices: saffron, turmeric, black pepper

Serve over quinoa or couscous tossed with olive oil and chopped nuts.

Pork Meatballs with Spicy Pineapple Sauce – Slimming Eats

5 Plant foods: onion, ginger, pineapple, cilantro, sesame seeds

4 Spices: ginger, paprika, garlic, red pepper

Serve with rice noodles, shredded broccoli, bok choy or kale and tossed in the sauce

Thai Coconut Curry Turkey Meatballs – Wholesome Delicious

6 Plant foods: onion, garlic, bell pepper, ginger, fresh basil, limes

5 Spices: curry, basil, garlic, ginger and curry paste

Serve with basmati rice mixed with sesame seeds

What is your favorite meatball recipe? How many plant foods does it contain?

4 Nutrient-Dense Pork Tenderloin Recipes + Leftover Meals

Roasted pork tenderloin makes a nutritious, delicious anchor dinner that can be re-invented multiple ways.

Pork loin is a rich source of vitamins B1, B3, B6, minerals zinc, selenium, phosophorus, and potassium.

Pasture-raised pork is more nutritious than conventional pork, lower in saturated fat and higher in protein, vitamins B1, B2, zinc, copper and iron.

Roast Pork Tenderloin with Rosemary and Garlic 

I generally roast this classic tenderloin with seasonal vegetables.  It also pairs nicely with nutrient-dense mashed potatoes:

Mustard Crusted Pork with Carrots and Lentils – Epicurious

I use oatmeal instead of breadcrumbs in this recipe. The lentils bring in fiber, a critical nutrient

Roast Pork Loin with Shiitake and Leeks – Epicurious

Shiitake mushrooms and leeks are among the most nutrient-dense foods, making a powerful combination in this dish.

Sheet Pan Asian Pork Tenderloin and Green Beans – Six Sisters Stuff

Re-Inventing into a 2nd Meal

What is your favorite pork tenderloin recipe?

Nutrient Dense Foods

Food gives us

  1. Calories (energy)
  2. Nutrients that create structural components of our body (cells, tissue, bones etc) AND are vital for millions of chemical reactions happening in our bodies every moment of every day
[su_expanding_quote_book alignment=”right” source_author=”Sarah Ballantyne” source_title=”Paleo Principles” full_quote=”We are made of nutrients, and our bodies need them to do even basic things like breath. Every tiny detail of every function of every part of the body requires nutrients, and it isn’t just the energy supplied by macronutrients – protein, fat and carbohydrates – that fuel the complex functions of life. Micronutrients – vitamins, mineral, phytochemicals and other compounds – are necessary resources that get used up too. Our micronutrient stores must be continuously topped up from the foods we eat. Being even slightly deficient in a single essential nutrient can have negative consequences for our health.” short_quote=”Being even slightly deficient in a single essential nutrient can have negative consequences for our health.”]

Calories (and nutrients) come from macronutrients:

  • carbohydrates
  • fats
  • proteins

Nutrient sufficiency comes from focusing on micronutrients:

  • vitamins
  • minerals
  • phytochemicals (naturally occurring plant chemicals)

Eating large quantities of nutrient dense foods leads to optimal health. Consuming foods rich in nutrients and fiber and low in calories also fills us up. This prevents us from overeating.

This concept of nutrient density comes from Dr. Joel Fuhrman. Nutrient density = more nutrient per calorie.

[su_expanding_quote_without_link alignment=”right” source=”Joel Fuhrman, MD, Eat to Live” full_quote=”Most vegetables contain more nutrients per calorie than any other food and are rich in all necessary amino acids. The higher percentage of nutrient-dense plant foods in the diet allows us to predict freedom from cancer, heart attacks, diabetes and excess body weight. Fruits, vegetables, and beans must be the base of your food pyramid.” short_quote=”Most vegetables contain more nutrients per calorie than any other food and are rich”]

The most nutrient dense foods come from plants because of their phytochemicals that are only now beginning to be understood. The concentration of phytochemicals is often highlighted by vibrant colors — purple, red, green, and orange. Eating a wide variety of these plant foods is the most beneficial. Each provides unique health benefits.

According to Dr. Fuhrman, the most nutrient dense foods are:

  • Greens vegetables (spinach, kale, romaine)
  • Beans (all kinds: peas, garbanzo, lentils etc)
  • Onions and garlic
  • Mushrooms
  • Berries
  • Seeds and nuts

They contain micronutrients that have profound protective effects.

  • Protect us from cancers, atherosclerosis and diabetes
  • Lower cholesterol
  • Reduce inflammatory response (inflammation is linked to disease)
  • Improve our defenses against environmental stresses
  • Delay the onset of late-life diseases
  • Enhance cellular repair mechanisms, including DNA repair enzymes, this strengthens our immune system
  • Suppress genetic alterations associated with aging, reduces “old-age” conditions such as arthritis, osteoporosis etc.

Dietary patterns rich in nutrient dense foods lead to health. High-nutrient, low-calorie eating can increase lifespan as well as prevent chronic illnesses.

Raw vegetable consumption shows the strongest protective effect against cancer of any beneficial food. But less than 1 in 100 Americans consumes enough calories from plant foods to ensure this defense.

[su_expanding_quote_without_link source=”Joel Fuhrman, MD, Eat to Live” full_quote=”The diseases that afflict and eventually kill, almost all Americans can be avoided. You can live a high-quality, disease-free life and remain physically active and healthy. To achieve the results in preventing and reversing diseases and attaining a permanent healthy body weight, we must be concerned with the nutritional quality of our diet.” short_quote=”The diseases that afflict and eventually kill, almost all Americans can be avoided”]

In general Americans are nutrient-deficient because the Standard American Diet is high in calories and low in nutrition. Over 90% of calories consumed by Americans come from refined foods or animal products.

What to Do?

Increase consumption of nutrient-dense foods. Make them a key part of your meals on a regular basis. Sustainably-sourced red meat is also nutrient-dense. But that’s a subject for another blogpost.

  • Aim to get a variety of plant-foods into meals.
  • Breakfast: Adds spices, seeds, nuts into oatmeal and homemade granola, mix/layer with seasonal fruits and whole-milk Greek yogurt or coconut milk. If making pancakes/muffins, add chopped or shredded fruits or veggies, spices, nuts/seeds.  Smoothies is an easy way in increase variety: veggies, fruits, spices seeds, nuts.
  • Omnivore meals include animal protein as a part of the meal ,rather than the centerpiece of the meal.
  • Green (arugula, kale, spinach) based salad or cruciferous (shredded cabbage, cauliflower, brussels sprouts) based-salads every day either for lunch or dinner
  • Nuts/seeds every day: in our oatmeal/granola/breakfast breads, in grains (quinoa, barly, rice) or salads.
  • Beans 3 – 4 times a week. Hummus/bean dips are a great way to eat more beans: sandwich or wrap spread, dip for veggies and/or seed crackers for a snack, a dollop on salad.

For More Health Empowerment:

Dr. Fuhrman: GBOMBS

An acronym to remember the most nutrient-dense, health-promoting foods on the planet: Greens Beans Onions Mushrooms Berries Seeds/Nuts These are the foods that we should eat every day, and they should make up a significant proportion of our diet. These foods are extremely effective at preventing chronic disease and promoting health and longevity.

Originally published October 2020

 

 

5 Nutrient Dense Broccoli Recipes

Eat more broccoli. Boost your health. Our bodies are programmed to fight off infection and cancer. The immune system is like a protective force field. Leafy greens and cruciferous vegetables fuel that force field.  Consuming a large variety can provide protection against infection and cancer. Cruciferous vegetables include

  • broccoli
  • cabbage
  • cauliflower
  • Brussels sprouts

Broccoli contains flavonoids with protective effects against the development of many neurodegenerative diseases such as Parkinson’s and Alzheimer’s.

[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman, MD” source_title=”Eat to Live” full_quote=”The consumption of raw green vegetables has the most consistent and powerful association with the reduction of cancer of all types. Cruciferous vegetables are not only the most powerful anti-cancer foods in existence; they are the most micronutrient-dense of all vegetables.” ” short_quote=”Cruciferous vegetables are not only the most powerful anti-cancer foods in existence; they are the most micronutrient-dense of all vegetables”]

All vegetables contain protective micronutrients, but cruciferous vegetables have unique phytochemicals (naturally occurring chemical compounds) with proven and powerful immune-boosting effects and anti-cancer activity. These  anti-viral and anti-bacterial agents can

  • enable a potent immune-system stimulator to attack microbes such as viruses
  • heighten the immune system’s resistance to viral infraction
  • work together to enhance defenses against bacterial infection
  • boost natural cellular defenses with their natural anti-microbial effects

Over 120 of these phytochemicals have been identified that seem to have strong anti-cancer effects. They work synergistically to remove carcinogens and kill cancer cells.

  • Some have anti-inflammatory and antioxidant effects.
  • Some detoxify and remove carcinogenic compounds.
  • Other phytochemicals give each cell its own protective shield, so destructive toxins cannot do damage.
[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman, MD” source_title=”Eat to Live” full_quote=”Cruciferous vegetables are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. As cruciferous vegetable intake increases, breast, lung, prostate and colorectal cancers decrease. One or more servings of cabbage a week reduced the occurrence of pancreatic cancer by 38%.” short_quote=”Cruciferous vegetables are twice as powerful as other plant foods.”]

“Cruciferous vegetables are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. As cruciferous vegetable intake increases, breast, lung, prostate and colorectal cancers decrease. One or more servings of cabbage a week reduced the occurrence of pancreatic cancer by 38%.” Joel Fuhrman MD, Super Immunity

They contain specific phytochemical – glucosinolates. When they are chopped, blended or chewed, the cell walls break down. This causes chemical reaction converting glucosinolates to isothiocyanates (ITCs)—compounds with a variety of potent anti-cancer effects. Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additional effects.  They work together to:

  • reduce inflammation
  • neutralize oxidative stress
  • remove carcinogens
  • inhibit angiogenesis (the process by which tumors acquire a blood supply), and kill cancer cells

Here are 5 delicious, nutritious recipes to help protect your brain and strengthen your immune system:

  • Appetizer
  • Soup
  • Salad
  • Dinner
  • Side Dish

Edamame Guacamole – Epicurious

Supercharge your guac – and your body! –  with nutrient-dense broccoli + 9 additional plant foods

Broccoli Detox Soup – The Awesome Green

Creamy, delicious, nutritious with 9 plant foods

Crunchy Healthy Broccoli Salad – Color My Food

Broccoli Pesto Pasta – Home Grown Friends

Broccoli pesto gives pasta boost of mighty nutrients. Variations:

  • Add shrimp or chicken for macronutrient balance
  • Use quinoa instead of pasta and make a Quinoa Pesto Bowl
  • Add snap peas, green beans, or sliced red pepper  or texture contrast and additional micronutrients

Oven Roasted Broccoli – One Happy Housewife

  • Add it to your roasting pan when making meatloaf or pork tenderloin
  • Double the recipe to add leftover roasted broccoli to grain bowls, salad or frittatas

 

 

For More Empowerment

Phytochemicals for Health’s Sake!

These micronutrients are non-vitamin, non-mineral components that support the defensive and self-repairing abilities of the human body.

Fiber for Health’s Sake

Fiber is a critical nutrient. But the standard American diet is dangerously deficient in fiber. Fiber deficiency can cause many health problems.

Crunchy Healthy Broccoli Salad

Some of the most nutrient-dense (nutrients per calorie) foods on the planet are:

  • Greens (including cruciferous like broccoli, cauliflower and cabbage)
  • Beans
  • Onions
  • Mushrooms
  • Berries
  • Seeds/Nuts

Eating lots of these vegetables give us optimal amounts of immune-protective micronutrients that can fend of disease.

This salad combines 4 of those superfoods: broccoli, onions, nuts, and berries. It’s a delicious, nutritious way to eat more broccoli and change up dinner salad from leafy greens. Leftovers make a great lunch topped with some chicken and/or leftover grains.

Variations

  • Add leftover bacon, chopped
  • Add avocado, diced
  • Use pumpkin or sunflower seeds instead of nuts
  • Use raisins or other dried fruit instead of cranberries
  • Add 1/2 cup chopped cilantro or parsley
  • Mix in arugula or baby spinach for a more robust salad
  • Add leftover quinoa, brown rice or other grain for a “meal salad”
  • Top with leftover chicken

Nut-Crusted Fish Fridays

The traditions of fasting and abstaining from certain foods are ancient ones practiced by many religions. In the early years of Christianity in Europe, the church instituted the practice of requiring the faithful to abstain from eating meat on Fridays.

During Lent, the 40-day period of religious self-denial from Ash Wednesday to Easter Sunday, the church called for abstaining from eating meat on Wednesdays and Fridays. The reason to abstain from meat on certain days was to aid in spiritual development. It’s an opportunity to turn inward towards reflection, meditation and prayer.

Although the Church’s directive was to abstain from eating meat and did not mention the consumption of fish on Fridays, somehow over time eating fish on Fridays became a tradition within the Catholic Church.

Here are 5 delicious, nutritious, simple and elegant ways to honor “Fish Friday” during Lent. And to enjoy any other time as well.  These are a beautiful harmony of protein, healthy fats, texture and flavor in these nut-crusted, baked fish recipes.

You can use mild white fish like cod or halibut or salmon. Use any nuts (walnuts, almond, pecan, etc.) These are an easy option for a weeknight  and also make elegant dishes for a dinner party.

Roast with asparagus, green beans or broccoli, maybe some new potatoes too, add a salad and dinner is done.

Almond-Lemon Crusted Fish – Eating Well

Coconut Crusted Salmon – My Sequined Life

Dijon Pecan Baked Salmon – Delicious As It Looks

Pistachio Crusted Salmon – Sweet and Savory Pursuits

 

Pesto Crusted Fish – Color My Food

 

For More Empowerment

History on Catholic Tradition of Fish on Friday

A fascinating overview of the Catholic tradition of eating fish on Fridays, how that evolved with economic expansion in the Industrial Revolution, came to the U.S. with Irish and German immigrants and is now part of Friday night fish frys. To this day, local Catholic churches, American Legions, VFW halls, fire stations and other organizations, find inexpensive fish-fry dinners to be a good way for their members and community to get together and socialize while at the same time raising money for churches or organizations.

What’s the Catch

The importance of knowing where your fish comes from

 

 

 

9 Nutritious Ways to Reuse Meatloaf

Meatloaf is one of my favorite dinners during the cooler months. One of the main reasons is because you can get two (or more) meals of out meatloaf. Here are ideas to repurpose your meatloaf into another meal.

  • Grain bowls with the roasted vegetables, topped with marinara or pesto
  • Shepherd’s Pie with the mashed cauliflower, potatoes or sweet potatoes
  • Stuffed peppers , or zucchini “boats”, or twice-baked sweet potatoes. Add tomato sauce and fresh herbs, top with cheese
  • Meatloaf tacos, mix with refried beans, and 1 – 2 dice tomatoes. Serve with toppings of choice: salsa, guacamole, plain Greek yogurt, jalapeños
  • Quinoa “lasagna”: layer cooked quinoa with chopped up meatloaf, mix 2 eggs with 1/2 cup of milk and pour over. Top with cheese and back at 350 until golden (40 – 45 minutes)
  • Meatloaf Fried Rice: chop up 1 tablespoon fresh ginger, and dice veggies (broccoli, green beans, bell peppers) and stir-fry with leftover rice, 2 -3 tablespoons soy sauce Serve with chopped green onion on top

Meatloaf Spaghetti | The Spruce Eats

Meatloaf Quesadillas | Cook’n with Mrs. G

Shepherd’s Pie | The Spruce Eats

Meatloaf Quiche | The Kitchen Magpie

More ideas for Leftover Meatloaf

8 Things You Never Thought to Make with Meatloaf

Left Meatloaf: 10 Winning Ideas

 

 

 

 

Delicious No-Oats Oatmeal

Granted it’s not oatmeal but what else to call it? Creamy and satisfying, nutrient-dense and RESTART friendly, this paleo cereal made itself a permanent part of my breakfast rotation. Add “cake-inspired” toppings for visual delight, gratifying contrast of texture and increased nutrient-density.

  • Carrot Cake
  • Lemon Blueberry
  • Apple Pie

What other combinations could you try? Isn’t it a whole new spin on breakfast?!

Recipes

CMF Pad Thai Inspired

Pad Thai is noodle dish of stir-fried rice noodles with vegetables, peanuts, sprouts and a choice of meat.  One of the most well-known Thai dishes, it can be found at Thai restaurants around the world and roadside stands in Thailand. The balance of flavors and textures makes it so popular.

Thai food usually incorporates lemon grass, and kaffir lime leaves which are not in my staples so this is my adaptation.

I love the colors and nutrient-density of this meal, my families loves the flavors. It’s an excellent one-dish option on weeknights,  particularly if the vegges are prepped ahead of time.

Go vegan with tofu and/or edamame or add beef, shrimp, chicken or pork. I aim to include key nutrient-dense foods (Greens, beans, onions, nuts/seeds)

I’ve recently discovered black sesame seeds; they’re a whole unhulled variety often used in Asian cooking both for flavor and to create a color accent.

Health Benefits of Black Sesame Seeds

Variations

  • No bell peppers, no problem. Use green beans, broccoli, snap peas, whatever vegetables are on hand
  • Go vegan with tofu and (or) edamame
  • Use leftover chicken, pork or shrimp
  • Add shrimp, I usually have some in my freezer times when I need to make a quick dinner