Roasted Fennel and Wild Salmon Salad

Looking for a fresh, new salad recipe? This colorful plate combines raw vegetables, with slow roasted fennel, Have you ever tried fennel before? Fennel is a large bulb-shaped vegetable that is crispy and crunchy when raw, but becomes buttery and soft when slow roasted such as in this recipe. It has an anise or licorice flavor, and pairs well with seafood, which is exactly what this Mediterranean salad brings!

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Roasted Fennel and Wild Salmon Salad- serves 2

Ingredients

  • 1 medium fennel bulb, stems removed then halved through the root and cut into thin slices

  • 2 tablespoons olive oil

  • 1 teaspoon salt

  • 1/2 cup wild rice

  • 4 cups greens of choice (spinach, baby kale, arugula)

  • 1 yellow bell pepper, chopped

  • 1 small tomato, chopped

  • 1/4 medium red onion, roughly chopped

  • 2 [4 oz.] salmon filet

  • Dressing: 3 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon Dijon mustard, salt and pepper to taste

Directions

  1. Preheat the oven to 400 degrees.

  2. Toss sliced fennel with olive oil and salt and lay in a single layer on a baking sheet. Roast for 30 minutes until the fennel begins to brown.

  3. Meanwhile, cook the wild rice in 2 cups of water until tender and set aside when done.

  4. Remove the fennel from the oven and turn the oven to broil.

  5. Then pat the salmon flesh dry with a paper towel and lightly season with salt and pepper. Heat a cast iron skillet over medium heat and coat with a light layer or olive oil spray. Place the fish, flesh side down, in the skillet and cook for 3 minutes. Flip the fish and continue cooking under the oven’s broiler for 5 minutes.

  6. Mix the dressing ingredients in a small bowl. Toss the greens, bell pepper, and onion with the dressing.

  7. Assemble the salad by plating equal amounts of the dressed greens and vegetables on each plate, divide the roasted fennel, and place 1 salmon filet on top each salad. Top with a sprinkle of crumbled feta if desired.

Easy Vegetarian Verde Enchiladas

Listen up, meal preppers! This one’s for you!

Despite sometimes being finnicky to fill and roll, enchiladas are one of my favorite dishes to meal prep for an easy dinner for two. One reason I love them so much is because the combination of filling ingredients is almost endless, meaning you can always customize this dish to suit whatever you’re in the mood for or have at home. As much as I want fall to begin, I couldn’t help but make one final (okay it might not be the laaaast) meal prep that celebrates all things summer.

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For these enchiladas I used some summer farmers market zucchini and bell peppers, but you could certainly swap in yellow squash and poblano peppers, or even some fresh corn and tomatoes. For a fall twist, go with chipotle butternut squash! To go with these fresh veggies, I decided to use cheese as the main protein source. Typically I would use some canned black beans, or shredded rotisserie chicken, but my husband and I were feeling extra cheesy and let the Monterrey Jack (and Greek yogurt, for me) handle the protein component. Plus, to provide more satisfaction and to fill us up from this meatless dish, a generous amount of avocado was sliced on top.

Enchiladas wouldn’t be complete without the sauce, and since I firmly named this version EASY, I have to admit I used a prepared salsa verde this time. While making a homemade red or green enchilada sauce is not rocket science (google and you’ll find hundreds of DIY recipes), we already had some tomatillo salsa in the fridge and this seemed like the perfect way to use it up.

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Before getting to the recipe, I wanted to touch quickly on how meal prepping can fit into an intuitive eating approach. As you may know, I take a fairly “hands off” approach when it comes to the what, when, and how of food and eating for the most part. If you’re in the mood for a big bowl of pasta one night, make that, but if your body is craving some greens after the weekend, then listen and make up a big salad. While it sounds like I’m saying “don’t over-commit or plan, just decide what you want to eat in the moment”, I do find there to be a very practical side to intuitive eating as well.

Practically speaking, having some semblance of a meal “plan” can allow you to be prepared for the week with a nourishing option when you want it. Making up a dish, like enchiladas, or roasting up some veggies with a pot of rice, at least gives you the option to eat “as planned” or on the fly when you need to. For example, since your personal/dinner plans may change during the week, that meal you prepped ahead of time may not even get eaten when expected- and that’s okay! The beauty of prepped food, I find, is that it’s there and ready for when you want it, but portions can also be moved to be enjoyed the next meal, or the rest can even be frozen if you don’t get to it. Meal prep and planning absolutely has a space in intuitive eating when we see a prepped meal as a resource, a tool to reduce dinnertime stress, or an act of kindness for your body, rather than as a rigid rule to abide by at any cost.

I encourage you to try planning out a dish for the week and see if it helps you feel more prepared, yet flexible. These enchiladas would be a great place to start!

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Easy Vegetarian Verde Enchiladas- serves 4

Ingredients

  • 2 tablespoons avocado oil

  • 2 bell peppers (yellow and red), chopped into 1/2 inch squares

  • 1 cup chopped zucchini (same size as peppers)

  • 1/2 white onion, diced

  • 1/4 teaspoon garlic powder

  • 1/2 teaspoon cumin

  • pinch of salt

  • 12 small corn tortillas (or flour, which honestly roll up better!)

  • 2 cups pre-preparred salsa verde (or homemade if preferred)

  • 1 cup shredded Monterrey Jack cheese

  • sliced radishes, avocado, cilantro, and Greek yogurt for serving

Directions

  1. Preheat the oven to 375 degrees.

  2. Heat oil in a large skillet until shimmering, then add the bell pepper, zucchini, and onion. Cook, stirring every so often, until vegetables start to soften, about 10 minutes. Add the garlic powder, cumin, and salt and cook for another 2 minutes, then turn off the heat.

  3. In a 8x12 baking dish, spoon about 1/2 cup of the salsa verde into the bottom of the dish and set aside.

  4. To assemble the enchiladas, lay out a tortilla and place two spoonfuls of the vegetable mixture in a line down the center of the tortilla. Gently roll up the tortilla and place it seam side down in the baking dish. Repeat this process with the remaining tortillas and filling.

  5. Pour the remaining salsa verde over the prepared enchiladas and sprinkle the tops with the cheese. Bake uncovered in the oven for about 20 minutes until the cheese is melted and bubbly. Remove from the oven and serve warm, or allow to cool for meal prep storage.

  6. In a sealed container, or an aluminum foil wrapped cooled baking dish, store the enchiladas in the fridge for up to 3 days. Garnishes can be added after reheating.

Crunchy Honey Mustard Chicken Tenders

Have you ever thought about the elements of a meal that provide you with satisfaction? Because listen up, ya’ll, it’s not only about the taste.

Disclosure: This recipe was created through my partnership with Barbara’s Bakery and I was provided compensation for sharing this recipe. All words and opinions are my own.

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Yes, food that tastes delicious is usually much more enjoyable to eat, but let’s not forget the other elements of satisfaction, such as the way a plate of food looks visually, how it smells, how it feels in your mouth, and even what temperature the dish is. When we strive to satisfy our senses with food we are better able to take the focus off of only the nutrition or health-benefits, which can often lead to preoccupation and worry when eating. It’s all too easy to overlook to pleasure nourishing food can bring us, but my recipe today is challenging you to take back the satisfaction factor!

My husband and I looove making peach salad in the summer. It started from an actual recipe, but now we have adapted it to our own tastes and ingredients we have on hand. The salad is usually a combination of tender salad greens, raw or grilled onion, crumbled cheese, and slices or chunks of yellow peach. For more satisfaction we add a source of protein, which is usually simply grilled salt and pepper chicken. The chicken is good, but it’s not great or mindblowing.

Wanting to not settle and eat another “just pleasing” salad, I got to thinking of how to jazz up my chicken. When I asked myself what I truly wanted, I landed on honey mustard. And I knew I wanted something crunchy. A few minutes later and these Crunchy Honey Mustard Chicken Tenders using Barbara’s Bakery Spoonfuls Cereal were born!

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Seriously, these chicken tenders are SO satisfying, and they respected and honored my taste buds in every which way. So, the next time you’re questioning what you truly want, I encourage you to ask yourself some of these questions:

Think about a salty or sweet food. Does it feel right to you at this moment?

Would you like the crunch of a baby carrot or a potato chip right now?

Is the aroma of pizza appealing you to right now?

Do you want something airy or more filling and sustaining?

OKAY, now on to the recipe!

Crunchy Honey Mustard Chicken Tenders- serves 2

Ingredients

  • 3/4 pound chicken tenders

  • 2 tbsp Dijon mustard

  • 3 teaspoons honey

  • 1 1/4 cup finely crushed Barbara’s Bakery Spoonfuls cereal

  • Fresh ground black pepper

Directions

  1. Preheat the oven to 375 degrees.

  2. In a medium bowl, whisk together the mustard and honey and set aside. Place the crushed cereal on a large plate and spread in an even layer.

  3. One at a time, dip a chicken tender into the honey mustard mix, coating all sides, and then dredge in the crushed cereal, firmly pressing the crumbs in any spots not coated.

  4. Lay the chicken tenders on a baking sheet and bake for 15-20 minutes until the meat reaches an internal temperature of 165 degrees.

  5. Serve tenders with some fresh cracked black pepper and lay over a bed of arugula and pea shoots, with a chopped peach, sliced red onion, crumbled feta cheese, and a drizzle of extra virgin olive oil.

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