When I heard baked salads were trending on TikTok, I was intrigued and as a dietitian, pleasantly surprised. Baked salad is simply a variety of roasted vegetables that are eaten as a warm salad – which is perfect for winter eating! To me, baked salad recipes are the 2.0 of sheet pan meals. They’re an ideal way to increase your servings of vegetables and they’re very easy to make. I tested
This recipe is inspired by the version made by Justine Doiron, it’s the perfect balance of sweet and bitter, soft and crunchy. Her’s used chili oil, which I didn’t have on hand, so simplified a bit, either way, I really enjoyed it when I made it for the first time. It even reheated will as leftovers too! Just think of it as a roasted vegetable salad with fun crunchy bits on top. Let me know if you try this cozy dish and happy baked salad season!
I tested this concept as part of my work for Dole Food Company, but all opinions are my own!
cabbage – Not only is cabbage inexpensive, they’re a cruciferous vegetable, loaded with nutrients. Brussels sprouts or pre cut slaw mix would work well here too, if you don’t have cabbage.
kale– Kale is a hearty green that stands up to the heat of roasting. Collard greens are a good substitute if necessary.
red onion – This recipe called for red onion within the dressing, a yellow or white onion could also be used here. If you want to skip the warm dressing agrodolce all together, just use your favorite oil based salad dressing instead.
quinoa – I used a red quinoa, but white quinoa could also be used. If you don’t have quinoa, you can create breadcrumb mixtures that will provide the same texture as crispy quinoa. Sourdough croutons, crispy chickpeas or pumpkin seeds would also work well!
honey – maple syrup or agave could be used instead.
herbs such as sage and rosemary sprig.
red wine vinegar – A rose vinegar or a white vinegar would also work well here. I caution using apple cider or balsamic vinegar as their flavors are much stronger.
olive oil – since this oil is heated, don’t use extra virgin. Regular olive oil or other neutral oil such as vegetable or avocado oil would be fine.
kosher salt and black pepper
Variations and serving suggestions
Experiment making your own version of baked salad with these ideas.
Roast sweet potatoes, butternut squash cubes or other winter vegetables for a splash of color and vitamin A.
Top with roasted chicken breasts or poached salmon to create a meal that even meat eaters will love.
Pan sear goat cheese rounds to create a baked goat cheese salad as a fancy DIY first course at home.
Enjoy as a light lunch topped with chickpeas or roasted tofu.
Try roasting grapes, tomatoes or peaches for a sweet twist!
Which ever combination you choose, you won’t go wrong by adding a squeeze of fresh lemon juice before serving.
How to make baked salad
Start by thinly slicing the cabbage and kale. I used a mandolin to slice the cabbage into uniform strips and I took a shortcut with pre cut and pre washed kale.
Coat the cabbage and kale with olive oil, and place into a 400 F oven. Bake the kale for 8 minutes or until fork tender, leaving the cabbage in for a total of 20 minutes, until golden brown.
Cook quinoa according to package instructions and then spread onto large baking sheet, spray with olive oil spray and sprinkle with pinch of salt and pepper or Seasonello. Bake at 375 until crisp, about 20 minutes.
In a medium saucepan heat 1teaspoon olive oil with rosemary and then add honey mixture. Let simmer for 2 minutes add vinegar and then pour over sliced red onion in small bowl. Set aside.
When quinoa is toasty, layer the salad in one large bowl or divide into 3 or 4 smaller ones for meal preps!
Ingredients not to use
Roasting vegetables is one of my favorite things to do to increase flavor without a lot of work. In my opinion, nearly any vegetable can be roasted, but you may just want to watch out for the few below.
Delicate leafy greens such as spinach or spring mix. They will not stand up to the heat from the oven!
Avocado – While I’ve had success grilling avocado, I don’t suggest roasting it, in this way.
Cucumber – They will take longer to roast and will likely need seasoning to enhance the flavor.
If you want to use these items, I would suggest adding them raw just before serving.
Why you should try baked salads
They’re delicious.
They’re a hands off way to meal prep healthy lunches for the week.
This recipe is a good base that plays nicely with other ingredients to create variety.
Nine out of 10 Americans don’t eat enough fruits and vegetables – add more to your diet without sacrificing flavor.
This is an easy way to enjoy a warm cozy dish outside of salad season.
It makes amazing leftovers!
It’s a perfect fit if you’re following a low carb or Mediterranean style diet.
About Me
I’m Melanie.
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!
Viral butter boards are a TikTok trend that you can think of as the next charcuterie board. Instead of featuring a variety of meat and cheese, you basically make a compound butter, bring it to room temperature and spread it on a cutting board. Top it with herbs, nuts or a drizzle of honey, caramelized onions or diced red onion and enjoy eating with warm bread, pretzels or any other carb.
The original idea is credited to chef Joshua McFadden.
While visually appealing for a crowd, these beautiful butter boards are loaded with saturated fat and create an environment where you can very easily overeat too much butter. Which is problematic if you follow a heart healthy diet or are trying to lose weight. I do think it’s worth mentioning that they’re inexpensive and much more affordable than your traditional charcuterie board too!
What’s a serving of butter?
Butter is solid at room temperature and is a concentrated source of saturated fat. The American Heart Association suggests a diet of 5-6% saturated fat, which is about 120 calories or 13g. One tablespoon of butter has about 100 calories.
Saturated fats is limited because it’s solid at room temperature and contributes to cholesterol and risk of heart disease. Cheese, red meat and other full fat dairy products are also sources of saturated fat.
Healthy butter board ideas
The best way to lighten up your butter board is to look at lower fat or options with less saturated fat in general. Try making a homemade butter board using one of these combinations instead.
peanut butter + pumpkin puree served with apple slices, pretzels, graham crackers, banana circles
chocolate hummus served with lady fingers and strawberries
traditional hummus + black olives + olive oil + fresh herbs served with cucumber slices and pita
almond butter + cinnamon served with celery sticks and whole grain toast
fat free ricotta cheese + maple syrup + walnuts + chopped fresh mint served with dried fruit and pretzel rods.
A base of hummus or ricotta topped with the following:
fresh basil + garlic
cilantro + garlic + ginger
lime zest + chipotle
orange zest + orange slices + honey
diced jalapeno + lime
Ingredients for the viral butter board
The beauty is these boards are a combination of simple ingredients, perfect for a romantic evening for two or a larger dinner party.
softened butter
edible flowers
lemon zest
flaky sea salt- I like Maldon
black pepper
various herbs
variety of warm bread
wooden cutting board
Healthier combinations to try instead.
Hummus board – Try traditional hummus with EBTB seasoning, carrots, radishes, cherry tomatoes, fresh herbs and crackers
Sweet Hummus board – Use chocolate hummus sprinkled with white chocolate chips and pistachios. Serve with pretzel rods, apple, banana and strawberry slices, plus whole grapes and lady fingers.
Cream cheese boards topped with sweet or savory toppings.
Peanut butter board – Smooth or chunky peanut butter sprinkled with mini chocolate chips, served with berries, graham crackers, apple slices, pretzels.
Part skim ricotta cheese board – Drizzle with honey and walnut pieces and pomegranate seeds served with crusty bread and vegetables of your choice.
Are these boards safe?
While these boards are a fun way to enjoy an appetizer or dessert, they can easily create an environment for health risk. Avoid food borne illness such as salmonella typhimurium and e. coli by using a new wooden board or a non porous board. This will eliminate the risk of spreading any bacteria that may have found its way into any grooves or cracks in your cutting board.
Are you going to try this viral butter board trend?
Healthy Hummus Board
Instead of a calorie laden butter board, try this alternative.
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!
Let’s go a step beyond crockpot and freezer meals and talk about batch cooking as a time-saving strategy. With this approach to food, you dedicate 1-2 days a month (a couple of hours each day) to cook large quantities of your favorite recipes. I’m not talking about doubling – I’m talking about cooking big batch meals, like 3-4 times each recipe. It’s a great way to meal prep because you cook, freeze and store food for future weeknight meals while simplifying the cooking process. What can be easier than that? You cook once, have a variety of healthy meals available then you spend less time cleaning, meal planning and food shopping!
And let’s face it, when life is busy and time is short, there’s nothing better than gaining precious time to spend with loved ones or just doing more of what you want to do!
I love this concept for my family because it saves you time, money, cleanup, plus you’ll have a bunch of healthy recipes at your fingertips to get you through weeks ahead! If you’re only cooking for 1 or 2 you can divide into separate containers if you want to meal prep individual meals.
This method truly makes putting a good meal on the table a breeze.
When it comes to special equipment, you can almost always modify a cooking technique for another piece of equipment if necessary. So don’t worry if you don’t have a slow cooker or instant pot! Just don’t forget the labels, you need to know what you have in stock and the date it was made!
Tips for grocery shopping large meals
Whether you’re cooking nutritious meals or good ol comfort food favorites, shopping online will help you save so much time, especially when you need to pick up a bunch of ingredients! It’ll also help prevent food waste because you’ll be preparing purchased product right away, so it won’t go bad in the produce drawer!
First, identify your recipes by choosing 1-4 recipes that you enjoy eating. If you’re a beginner at this, start with one recipe and build up week after week. For example, you can start with a basic baked ziti and simply double the recipe.
Next make your grocery list. I recommend doing this online and double check sizes of product needed. For example, if a recipe calls for a 28oz can of diced tomatoes, be sure not to choose a 14oz can instead! Just use the search bar and add items to your list one by one! Couldn’t be easier. I’m always surprised at how much I save when I do this!
Consider making a Costco run to save on buying products in bulk. My main concern with Costco on a normal week, is that we won’t use a package of broccoli, pesto or even fresh fish up before it goes bad, but large-batch cooking calls for a lot of food!
If it’s summertime, check out your local farmers market to see what’s in season.
Pantry staples for batch cooking meals
Variety of spices – I like to buy these as needed and in small batches because they do expire and lose potency. They are also expensive and a little goes a long way.
Sweet potatoes and regular potatoes – nutrient dense, gluten free and taste great. THey’re a kitchen workhorse.
Onions and garlic – these are so healthy for you and they’re also major flavor enhancers!
Broth – I suggest always getting low or no sodium broth. This way you can control the amount of salt and the overall flavor.
Breadcrumbs – Gluten free or plain breadcrumbs are a pantry staple. Season as needed.
Olive oil – Save the extra virgin for your salad dressings.
Canned beans, lentils – Go with low sodium or dried.
Canned diced tomatoes, tomato sauce – common ingredients in soups, chili and pasta dishes.
Items like brown rice, white rice, wild rice and pasta can usually be made quickly to go along with your batch meal at the last minute. You don’t need to prep and freeze these.
What types of recipes are best for batch cooking?
Make your batch cooking a success by coming up with a menu plan that lends itself to reheating. With a little planning, you’ll have your own list of go-to recipes and enjoy the beauty of batch cooking for yourself – week after week!
Pasta dishes such as lasagna or baked ziti are – AMAZING!
Soups such as lentil or minestrone
Muffins
Enchiladas
Burritos
Casseroles
Sauces, such as tomato sauce or curry, or salad dressing
With batch cooking you worry about cleaning up less often!
How to avoid freezer burn
The easiest way is to allow cooked food to reach room temperature on the counter and then chill before freezing. First cool food from 135 to 70 degrees within two hours, and then from 70 to below 41 within the next four hours. Seal in ziplock bag, wrap tightly with plastic wrap or enclose in freezer safe container, then label with the name of the recipe.
Shop in Bulk. Once you select recipes, take inventory of what spices, pasta and canned goods you have on hand and buy the rest. You may even find that you spend less money on groceries because you are laser-focused on specific dishes.
Have the right container! If you’re making lasagna or casseroles, choose freezer-safe glass ware, or save time on cleanup with recyclable aluminum trays. Keeping pans the same size helps maximize space in the freezer too!
Cool foods fully before labeling and freezing. First cool food from 135 to 70 degrees within two hours, and then from 70 to below 41 within the next four hours. Label each container with the name of the recipe and date it was made for easy recall!
Make a schedule – Keep your family traditions intact by writing in your Taco Tuesday’s or Pizza Friday’s and adjust your schedule accordingly! Just take 5 minutes to write out your monthly menu to help reduce decision stress and fatigue! And if it seems repetitive, try to remember what you ate yesterday for lunch – I bet no one will realize they’re on a rotation.
Make a schedule of your own, pop in your favorite recipes, and change it up as needed. Once you have a starting point your weekly dinner meals will go much smoother!
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!
Going plant-based is one of the best things you can do for your body, your mind and your overall health. It doesn’t have to be a major decision that you overthink into paralysis either. It doesn’t mean you have to start an exclusively vegetarian diet or vegan diet (where you eliminate all animal products including dairy products).
All it means is that you have a new found focus on whole foods and plant-based foods – healthy foods, not necessarily eliminating all animal foods. It can be done slowly one meal at a time!
Check out these tips courtesy of Dole Food Company to start including more fruits and vegetables in your diet today!
But before we get into the tactical tips… lets overview why plant based is so good for you.
Health Benefits of plant-based eating
Research has shown that balanced vegetarian and plant forward diets can reduce the risk of chronic diseases including obesity, diabetes, high blood pressure, elevated cholesterol levels and some cancers! Some of these benefits, aside from weight loss include:
Lower body fat with a focus on healthy fats and lower overall calorie intake which lowers the risk for obesity, in turn lowering risk for type 2 diabetes.
Lower blood pressure, which could be a result of fruit and vegetables intake. But it could also be the result of other lifestyle factors unique to plant-based eaters such as increased exercise, lower alcohol intake and typically following a non smoking lifestyle.
Lower risk for heart disease which may be due to lower saturated fat intake in combination with antioxidants found in plant-based foods.
Digestive issues such as constipation and divercitular disease is diminished. This is likely the result of the high fiber content of fresh fruits, vegetables and plant-based alternatives.
Lower risk of some cancers including prostate, colon and rectal which are likely a result of higher fiber content of fruits and vegetables in combination with increased micronutrient and antioxidant intake! Additionally less fat tends to be consumed along with lower consumption of carcinogens.
Lower risk of kidney disease, kidney stones and gall stones. IT’s thought that lower protein content found in vegetarian diets plus increased intake of legumes and vegetables
Omnivores plant forward dinner!
Tips for building plant based meals today!
Start by looking at what you can add. Which meals do you and your family already love? Are mac n cheese, baked ziti and pizza on the list? Let’s see how we can add more plants! Try adding chopped steamed broccoli into the cheese sauce, add sautéed peppers and onions to your meatloaf and pop open a salad kit to go along with pizza night. Viola, plant-forward dinners are served.
Explore with just one vegetable at first so you don’t overwhelm yourself. Think about how you could take a head of cauliflower and try incorporating it a bunch of different ways throughout the week. You could roast it whole as an entrée or, you could mash it like potatoes with nutritional yeast for a tasty side dish. You’ll gain a comfort level for what to do with it, so it doesn’t seem foreign.
Do a little research. Pick three new plant-based recipes that you really get excited about, it could even be a healthy snack recipe. Commit to trying them and then add them to the rotation. Going vegan or vegetarian can require different cooking skills so it’s best to start slowly.
Stick to what you know how to make – it’s a good idea, especially in the beginning. Do you have chicken salad on repeat for a quick lunch? Try using mashed chickpeas instead. Are Taco Tuesdays on rotation? Add more produce with this recipe that includes the DOLE® Ultimate Caesar Kit.
Lean on your grocery stores for meal prep. Will buying a pre-made mirepoix (chopped carrots, celery and onions) make a quick minestrone soup come to life for you? What about meal prep kids like Dole’s Sheetpan Meal Starter Kit?
Substitute, in full or partially! Take a meal your family already loves like meatballs or baked ziti and substitute half of the ground beef with whole plant foods like diced mushrooms or lentils. You could substitute all of the ground meat the celebrate meatless Mondays too!
7. Jump on the “bowl” craze. Literally, grab your favorite bowl, start with a base of greens and add from there! You could create a cold Buddha bowl with other vegetables and proteins or add cooked brown rice and curry for a warm option.
Remember that whole grains are plants too! Oatmeal, quinoa and farro are great additions to make at meals, and they’re particularly easy to have for breakfast!
Be sure to get enough protein! When going plant-based it’s easy to eliminate animal proteins and substitute them with vegetables. But, if you don’t add plant-based proteins, you will feel unsatisfied. Turn to beans, tofu, nuts, seeds, lentils if you’re looking for plant-based options!
Foods to stock up on for your plant based journey
Nut butters – peanut, cashew, almond, walnut, chunky or sooth, they are all full of healthy fats plus protein and can add satisfaction to any meal, snack or smoothie. Just be wary, that many of the natural versions without added oils, sugars or stabilizers must be refrigerated for best quality.
Soy milk – yes, soy milk and soy products are most like milk and dairy when it comes to macronutrient profile of protein, fat and carbohydrates. Plus I happen to think it tastes better than a lot of the other dairy alternatives too! If you’re not a fan of soy, almond milk or coconut milk are fine options, but they will not offer the protein that traditional dairy or soy can provide.
Beans, beans beans – whether canned or dried, beans such as black beans, chickpeas and lentils are a pantry staple that ensure you can make a plant-based version of your favorite burgers and sauces.
Oatmeal – Choose from quick oats, rolled oats or unsweetened steel cut oats for a variety of uses. Traditional breakfast cereals have a lot of added sugar, but when you choose oatmeal, you have an ingredient that makes for a quick breakfast but can also be used in a variety of other dishes too.
Other meat substitutes – Think about tofu and seitan. You may want to pick up a brick for when you’re ready to move beyond beans and edamame!
Seasonings– Whether you already have a favorite blend or your looking for something new, I highly recommend finding a seasoning mix that you like. Mine is Seasonello. It is an Italian seasoning salt that is amazing on everything from poultry to tofu to veggies. I also recommend trying nutritional yeast if you’re trying to find a cheese replacement! It’s also a good source of B6 and 12!
A really good olive oil – (or two!) Choose a good quality olive oil for most cooking and then select a higher quality extra virgin oil for finishing dishes or dressing salads. A high quality oil can make a big satisfaction impact!
Leafy greens – Spinach, kale, spring mix, arugula are just a few. I suggest a variety of fresh and frozen for versatility!
Starchy vegetables – Potatoes, sweet potatoes, yams, yucca, corn, peas, and beets. Stock up on these for filling and colorful meals! Many can be found semi prepared in your produce department so you won’t have much prep to do at home!
If you are thinking about going all plant based or vegan, there is more to learn about vitamin B and vitamin D, these nutrients are primarily found from animal sources and may require supplementation. If you have questions or concerns about your unique nutritional needs, speak with your doctor or schedule a consult with a registered dietitian.
About Me
I’m Melanie.
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!
Move over huge bags of sugary candy, festive fun is more important than ever!!
Can the words healthy and Halloween really belong in the same sentence? According to research published in the Journal of the American Medical Association, they should! Healthy options are now more than ever! This research found that childhood obesity rose significantly during the pandemic, especially in children 5-11 years old. Whether the weight gain was a result of food choices or children being more sedentary, the gain was about 5 pounds which equals the weight increase from the past 20 years! This perfect storm of ready to eat and junk foods, meal fatigue and lack of activity during quarantine makes the focus on healthy holiday celebrations much more important this year.
This article has been adapted from an article originally written for Dole Food Company.
While candy is a focal point for most kids, Halloween truly has a lot more to offer children — spooky costumes, magical activities and the opportunity to incorporate festive meals throughout the day.
Celebrating the holiday season is not about taking any of that away, it’s about enhancing the Halloween experience while pumping up the nutrition in a fun way.
Melanie Marcus MA RD
And truthfully, with a little creativity, healthy Halloween snacks are sooo simple to make and they deliver a huge payoff because you kids won’t have sugar overload, or the inevitable crash afterwards!
Read on for healthy Halloween recipes and activities to enjoy the holiday in a healthy way.
Here are 23 recipes for the whole family to enjoy – without the added sugar!
Start your day with a breakfast that any monster would enjoy! These Mike Wazowski Fruit Stack served with yogurt are balanced and super fun!! My kids LOVED them!!
Lunch time can be fun too!! Turn any sandwich into a spider sandwich with this trick – Cut your favorite sandwich into a circle using a large cookie cutter. Lay pretzel sticks between layers (4 on each side) to resemble spider legs! Use olives to create spider eyes on top!
Dole Mike Wizowski Fruit StacksDole Ghost BananasWitching Hour Fro WhipDole Crazy Eyes
Jazz up dinner with Pumpkin Stuffed Peppers. Turn your favorite stuffed pepper recipe into a jack o lantern of a meal by cutting out eyes and a mouth in your bell peppers before stuffing and baking!
Try this Witchy Dip for a fun halloween snack! Turn Dole avocadoes into a spooky delight by serving homemade guacamole in a shallow oval bowl. Top half the dish with blue corn chips to form a witch’s hat. Then add shredded carrots for witch’s hair, a mini pickle for a nose, olives for eyes and red pepper for a mouth!
A creative way to serve energy bites is to turn them into Bat Energy Bites! Take your go-to energy bite recipe and add two candy eyes, plus broken blue corn tortillas for wings for a festive treat!
A go-to healthy snack are banana ghosts. Simply cut your peeled banana in half. Roll in yogurt and unsweetened coconut flakes then use mini chocolate chips for eyes and enjoy!
Another banana based favorite are banana mummies! Wrap your banana in fruit leather and add candy eyes for a mummerific snack!
If you’re little one loves PB&J, try making Dole Crazy Eyes. Start by thinly slice a baguette into ovals and spread with peanut butter. Top with a single banana slice and blueberry and use raspberry jam to create squiggly red lines coming out of the banana.
A great way to get kids to eat their greens is by making Franken-smoothies! Take any green smoothie recipe and pour into a clear plastic glass that has been decorated to look like Frankenstien. So simple and so easy!!
Another simple and fun snack are strawberry ghosts! Just take white chocolate and microwave at 10 second intervals (stirring in between) until soft. Then drizzle horizontally across your strawberries, finishing off with candy eyes! You can also use any other melted chocolate or dark chocolate that you like!
Party guests will love candy corn parfaits. Just take small drink cups or clear cocktail cups and layer diced papaya followed with diced fresh pineapple and topped with your favorite cool whip, whipped cream or even vanilla greek yogurt for a protein packed version! Totally festive and easy! Try them at your next school party!
Make Monster Mouthes with apple slices for lips, slivered almonds and marshmallows for teeth and strawberries for tongues! Super fun!!
Another easy school snack are clementine pumpkins! You can leave them whole and use a black food marker to draw pumpkin faces. Go all the way by slicing small celery sticks to insert in the top for a stem!
Or check out this Witching Hour Fro Whip inspired by everyone’s favorite Sanderson sisters!
I recently saw a dietitian create witches fingers out of Moondrop grapes which I thought was so cool. The grapes are naturally the shape of fingers and when you add an almond sliver for a nail, it couldn’t be more realistic!!
Little witches brooms are simple to make with mozzarella string cheese! Cut the string cheese into 3 equal sized pieces and cut slices length wise about 2/3 of the way across each piece to make the bristles of the broom. Then insert a thin pretzel rod into the cheese!
How about serving hummus in the shape of a pumpkin! To make “pumpkin” hummus, just take your knife or spoon to create a pumpkin shape and then top with a celery stick or cucumber log for a stem!
Another perfect way to get kids to way their veggies are with Green Slimesicles. Popsicles made with fruit and veg to give green slime a whole new meaning.
Create a Halloween veggie skeleton! This one is easy- just use your imagination to create a skeleton with fresh cut vegetables! The sky is the limit! Use
Serve up your greens with these intimidating Meanies! The concept will feature your favorite salad in classic Halloween style, and they’ll add flair to your table scape too!
Wash everything down with a deliciously scary mocktail! These Sparkling Ghouls are complete with cranberry blood!!! eek
Dole Sparkling Ghoules
What to stock up on to make Halloween snacks a breeze
Toothpicks
Candy Eyes
Chocolate in various colors
Parchment Paper
Mini chocolate Chips
Mini marshmallows
Slivered Almonds
Black food marker
Clear plastic cups
Straws
Make a Halloween Pineapple Jack-o-lantern!
Nothing says Halloween fun like jack o’ lanterns!! But instead of using a pumpkin, why not use a pineapple! You can eat the inside and then create a fresh fruit centerpiece that everyone will be talking about!
Cut the bottom of the pineapple off using the serrated knife, then cut around the inside edge of the pineapple, keeping the walls of the pineapple about 1" thick for support.
Use the knife and spoon to remove the pineapple flesh, including the core, until nice and clean. Place the pineapple flesh in a bowl to eat.
Using the serrrated knife, carefully cut out your face!
Place the finished pineapple on a plate and enjoy the look and taste of your creation!
when it gets dark, place a lit LED candle on the plate under the pineapple Jack-O-Lantern
October is truly an exciting time of year, and if you think about it’s more like a full blown Halloween season, it’s not just one meal or afternoon of sweet treats anymore. There are neighborhood Halloween parties, festive school lunches to make, halloween class parties, annual parades, and costume contests that make for the perfect opportunity to enjoy healthy treats. There will be plenty of sweets to enjoy, but be sure to offer healthier options too!
While there are all different types of papaya or “pawpaw”, all of them are native to tropical regions such as Central and South America, Mexico, Hawaii. Local grocery stores near me carry Mexican papayas and the brand they had today was Chula Vista. They are large football shaped fruit, weighing about four pounds and are green when unripe. The inside can range from yellow to deep peach or bright orange flesh that has the texture of mango, with the sweet flavor of melon. They also have hundreds of black seeds inside which are normally removed, but don’t worry, they’re edible! Read on for how to cut papaya in different ways and why you want to do it!!
In addition to Mexican papaya, you may also see Hawaiian papaya in the U.S. Either way, they will most likely be green, so just pick one that is heavy for it’s size with clean, unblemished skin. Ripe papaya should have a sweet aroma and papaya skin should hold an impression when squeezed gently. Handle gently to prevent bruising. And beware, fresh papaya will continue to ripen at home. Peak season is late Fall through early Spring. Though, like pineapple, in the US papaya are available and ready to eat year round.
How do you know when it’s ripe?
When you get it home, it will likely need a few days to ripen to a nice yellow color. Unripe papaya is green and should be stored in a cool dry place. I remember my grandfather wrapping it in newspaper and leaving it on the counter in the cool laundry room to become ripe at room temperature.
Papayas are kind of like bananas, where they’re not so sweet when they’re green, but they’re really enjoyable to eat when they’re deep yellow, even slightly spotted.
Papayas are best enjoyed when they are 3/4 yellow. Overripe papaya may blemish and develop soft spots. If this happens, cut it right away.
How to ripen papaya at home
Store green papaya wrapped in newspaper or in a paper bag in a cool dry place for 2-3 days until it is no longer green, and is turning yellow. The more yellow and spotted the papaya, the riper it is. Once it is ripe, or turning yellow, it should be cut. It can be stored in the fridge to stall ripening, if you’re not quite ready to cut it yet.
What you need to start cutting
cutting board
chef’s knife
paring knife
spoon
optional: vegetable peeler
Slice in half the long way, then scrape out seeds.
How to cut your papaya
Remove the paper from your papaya
Rinse under cool running water.
Using a sharp knife, cut the papaya in half, longways.
Then cut off the ends of the papaya.
Using a large spoon, remove the black seeds and discard, or set aside to add to salad dressings for a peppery bite!
At this point you can use a melon baller to scoop out kid friendly rounds!
OR I like to use a chef’s knife to cut into long strips, about 3/4 inch thick. For me, this is the simplest method.
Then use a paring knife to remove the papaya skin along with any black spots
Then I either serve in strips or cut into smaller pieces.
I’ve seen people remove the skin of the fruit with a vegetable peeler, but it can be a little cumbersome. If you want to remove the skin before cutting the fruit halves, I recommend turning the “papaya boat” or half, upside down so the flat side is on the flat surface of the counter top so the slippery fruit is more stable.
Slicing and dicing papaya.
What does papaya taste like?
Mexican papaya is firm and juicy, but not quite as intense as Hawaiian papaya, which are much smaller in size.
Papaya has a sweet taste similar to other melons and can have a musky flavor when overripe. If you don’t like the flavor of papaya at room temperature, you may like it chilled.
What do you do with papaya seeds?
The small round black seeds inside the papaya are actually edible! They have a peppery flavor and can easily be incorporated into salad dressings or marinades.
If that doesn’t sound good to you, compost them or discard.
How to serve papaya?
Chilled with a little lime juice
Chop it into a fruit salad with other tropical fruits such as mango and banana
Papaya salsa made with red onion
Use papaya halves as their own bowl! Fill them with tuna salad, fruit, yogurt or cottage cheese.
Add papaya to salad
Consider adding papaya to lunchboxes as an interesting and tasty addition
Add to holiday fruit baskets.
Add a papaya salad to your brunch spread
Pair with grilled meat and seafood for a pop of color and balance.
Add papaya to marinades to take advantage of their natural tenderizing properties
Cut a papaya to pair with food from Indian cuisines
Juice it or add to smoothies!
What flavors go well with papaya?
meat
poultry
smoked meats
avocado
chilies
lime
lemon
tropical fruits
coconut
ginger
How to store papaya?
Store in an airtight container for several days in the refrigerator.
Chunks can also be frozen. I recommend freezing them on a large sheet pan first. Then place frozen chunks in a zip lock bag, remove as much air as possible and then place back in the freezer for up to three months!
How does papaya fit into my macros?
Just like most fruit!
Make a mental note to fit it into your next regular or low macro days!
Portion it out into 1 or 2 cup servings for an easy grab and go lunch!
1 cup : 16g Carb, 2g Fiber, 1g Protein, 1g Fat
Papaya Nutrition
Papaya is low in calories and rich in nutrients and has a lot of health benefits. List most fruit, they’re low in calories and a good source of fiber and other important nutrients.
Just one cup of pieces has…
62 calories
1g protein
.5g fat
16g carb
2g fiber
29mg calcium
264mg potassium
53mcg folate
68mcg vit A
88mg vit C
3.77mcg vit K
2650mcg lycopene
And so much more!! 2
They’re high in vitamins A, C, K and folate, fiber and potassium!
They’re also rich in antioxidants carotenoids and phenols.
It also contains an enzyme called papain, which aids digestion.
Papaya was ranked first in a study that compared 40 different fruits for their Dietary Recommended Intake of nine vitamins, potassium and fiber.3
It’s combination of vitamins A and C, fiber and potassium make it a super heart healthy fruit.
Red flesh papaya fruit are a good source of lycopene which is an inactive source of Vitamin A that has been linked with reduced risk for lung, prostate and stomach cancers.1
To say life with kids is hectic, is a complete understatement. Between school, work, sports, birthday parties and family visits there is always something going on – and I think moms everywhere will agree with me, time for meal planning is precious. So in the spirit of sharing things that are too good to be true…read on for my experience with these Dole Sheet Pan Starter Kits.
So in the spirit sharing things that are too good to be true… read on for my experience with these Dole Sheet Pan Starter Kits.
Ever since culinary school, I loved roasting. My culinary school partner in crime, Tracy, observed early on, that there’s nothing I loved more than a good roast – or anything that can be made in the oven. And what’s not to love? It’s an easy, hands off, clean way to get dinner on the table using a conventional sheet pan. So when Dole came out with a new line of sheet pan starter kits I was ecstatic. There are three popular flavors, including French Onion, Homestyle Roasted Herb and Lemon Parmesan flavor varieties. They include a combination of ready-to-roast vegetables including red potatoes, whole baby carrots and broccoli florets or green beans, plus a delicious seasoning packet. All you need to do is add your favorite choice of protein to the fresh vegetables and roast for 30-35 minutes.
And if you’ve been getting recipe inspiration online (AKA Pinterest trend data), you know about the growing sheet pan meal trend. It’s everywhere.
Sheet pan dinners make for easy cooking and even easier cleanup!
So on their own, these unique products fill a consumer need and offer a flavorful meal experience, but it actually gets better! Each of the distinct flavor varieties can be transformed into a completely different meal. Let me explain.
Bonus- with these sheet pan starter kits you can completely transform dinner into soup or a savory pasta meal with just a few additions!
When you make your new sheet pan meal starter kits at home, you’ll get a perfectly seasoned and balanced plate that includes protein, carbohydrate and fat (we recommend olive oil). But, we experimented further with the kits to see how we could transform them into soups and wraps, meals that could be made on the grill, even breakfast sheet pans, perfect for brunch! I’ve personally tried them all and couldn’t believe that one truly got better than the next.
Just in case you’re new around here, I am a registered dietitian and nutrition and health communications manager for Dole Food Company. Dole generously covered the cost of ingredients for these recipes, but all of the opinions are my own!
Use Dole Sheet Pan Starter Kits to make healthy meal solutions!
The combination of lean proteins with fresh Dole vegetables is more versatile than you would think and the perfectly paired seasoning packet provides more than enough to create these dishes below. Each of these recipes can be found at Dole’s website.
French Onion Turkey Burgers with Veggies
This was a no brainer! Combining the seasoning packet with extra lean ground turkey was easy to do and it all roasted together in the pan. The simple addition of truffle aioli (I used a vegan version from Trader Joe’s) was so good!! It’s seriously crave-able.
Sheet Pan French Onion Sandwich Wraps
I loved this for leftovers. (If you have any!). Just reheat them and drop into your favorite wrap with mayo.
Lemon Parmesan Sheet Pan Pasta
Who doesn’t love a pasta night? This is the perfect meal for aspiring athletes. It’s a great way to carb load with whole foods that taste delicious. It’s also a good solution for leftovers. All you need to do is add pasta, parmesan cheese seasoning and a jar of your favorite sauce – I used Rao’s Alfredo – and bake until cooked through. It was a major crowd pleaser.
Breakfast Sheet Pan Meal
Talk about a way to impress your guests! Just replace the cooked chicken or add eggs to your protein of choice for a hearty breakfast for a crowd.
Roasted Chicken & Vegetable Soup
The fresh-cut vegetables make soup a natural choice to transform this kit. After roasting as directed, add ingredients to a stock pot with chicken broth. It’s that easy.
Herb Salmon & Foil Pack Grillers
We love cooking on the grill to keep the heat out of the kitchen, and these foil packets were so easy to throw on the grill. They didn’t need to be babysat or anything. My children loved the salmon and got a kick out of seeing their veggie foil packets!
So grab your favorite protein – chicken, salmon, pork, ground beef, different varieties of seafood – whatever and you can literally have one of these fresh vegetable meals on your table in 30 minutes.
One of the best things you can do for your health is to eat more servings of fruits and vegetables each day. And these Dole sheet pan meal starter kits help overcome a major hurdle for busy consumers which is time! It eliminates the need for a lot of specific ingredients, and limits that daily decision fatigue of – what’s for dinner!
Are Dole Sheet Pan Meal Starter Kits Macro Balanced?
They are!! These kits are perfect for a regular macro day if you’re following the FASTer Way to Fat Loss and if you’re tracking macros, it’s easy to see where your carbohydrate, fat and protein are coming from. The potatoes help ensure you get a source of whole food carbohydrate to fuel your workouts, and you can use any protein you like! If I’m meal prepping for myself, I like to use a little less seasoning and then break out into 2 hearty portions.
When prepared as suggested, the Lemon Parmesan has 340 calories, 17g Fat, 18g Carbohydrate, 3g Fiber and 29g Protein.
But like I said, you can easily modify oil and protein choices for your needs!
So where do you find them?
Distribution started in select markets in the United States, but recently I have been able to find them near Charlotte and friends of mine in New Jersey have also tried them! I hope to see additional future flavors and new products come out soon… after-all there’s nothing better than single-pan meal options to get restaurant-quality meal on the table!
For more recipes and meal inspiration check out these links
Little ones love to stay busy and if you’re a parent, then you know that children love to get involved with whatever YOU are doing. From dusting to washing dishes or even sharing your meal, if you’re doing it, then your toddler wants in on the action. Why not take advantage of their enthusiasm to teach a new skill and build better cooking habits for the whole family?
Cooking with children is a great way to help them build confidence and lay the foundation for healthy eating as they grow. Research also shows that cookin meals at home resultsin eating fewer calories, and negative nutrieints like saturated fat and sugar- even when you’re not trying to lose weight! So why not try new foods together while teaching children this essential life skill?
Melanie Marcus MA RD
Here are five tips for cooking-up healthy habits in the kitchen:
Dress for the part! Pull out the aprons and get everyone in costume. If you really want to be official, check out this Dole printable chef’s hat. Children will love to personalize their own before getting busy in the kitchen!
Give them a seat at the table (literally)! Instead of sitting little helpers on the counter, get them a step stool so they can see the counter – most importantly, what’s in that big bowl – or sit them in a booster seat at the table so they can help measure, mix and complete other age-appropriate tasks. This keeps them interested and safe. And remember to always wash hands before getting started! That is food safety 101!
Mise en place! This is French for “everything in its place.” Set out your ingredients on the counter in pre-measured amounts that match the recipe. Maybe your child can help measure dry beans or flour? Or pull items out of the pantry? To hold little ones’ attention, start following the recipe directions only after everything is prepped. Start with simple recipes to minimize tantrums.
Prepare for spills! Have your kitchen towel handy and put a garbage bowl on the counter is the best way to help clean along the way. It’s always easier to stay on track with recipes when you have a clean workspace.
Set a fun table! The best part of cooking is eating! While dishes simmer or bake away, have children set the table. If they’re too little to handle carrying your fine dishware, use paper! And don’t forget the placemats. This Dole placemat will keep the kiddo’s coloring until their dinner is ready to eat. And older kids might enjoy personalizing a downloadable menus and recipe cards to turn your kitchen into a French bistro!
Jules and Max eating their fruits and veggies after helping in the kitchen 🙂
How to choose healthy recipes to make with your little chef
Start with simple snack foods. It could be as basic as having younger children use small cookie cutters to make shapes out of melon.
Other healthy snacks to try could be apple slices with hummus dip. Have children slice the apple with a safety knife and scoop dip into a bowl.
Look to your family traditions. What foods have meaning to your family. Is there special sweet treat or holiday food you can tell a story about?
Take a trip to the farmers market or grocery store and let your little chef choose an ingredient to work with.
Have your little kids scan through cookbooks or magazines to choose kid-approved recipes by looking at pictures.
What about something simple and easy that even picky eaters will love? Check out these simple banana oatmeal cookies.
If all else fails get a ball of whole grain pizza dough from the grocery store. Shape into a round and top with your favorite sauce, cheese and olive oil. You can top with veggies of choice and a green salad for a delicious dinner.
Small sized and safe tools empower children to take snack time into their own hands the healthy way!!
Benefits of cooking with kids
What’s better than sneaking a little extra reading time. Have them read the list of ingredients or point out letters of the alphabet.
They learn important math skills from measuring out ingredients!
They become familiar with kitchen tools
They can hone fine motor skills when the write out the shopping list.
It’s the perfect time to talk nutrition and the benefits of eating lots of colorful vegetables!
It’s an excellent way to spend one on one quality time.
It’s a great time to forget the stress and focus on the task at hand – for parents and kids!
Picky eaters are more likely to try new things if they’ve made them!
Things to consider buying to make cooking with kids easier!
Plastic chef knives give small hands the freedom to do the same thing you do! It makes them feel special and can motivate them to do prepare foods on their own!
A kid safe kitchen stool. These are built with safety in mind, to get kids up at counter level while ensuring they don’t fall.
Cookie cutters of all shapes and sizes. These again, are a fun way to add creativity to meals and snacks – especially fruits! My daughter loves to makes shapes out of melon and then skewer them onto toothpicks.
Bonus: Kids are more likely to try foods that they help prepare in the kitchen! Take advantage of that opportunity to make family meals that include fruits and vegetables and other healthy ingredients that improve diet quality.
There’s nothing worse than buying pricey pre-cut pineapple to find it’s lost all of it’s juice. Since starting at Dole Food Company, I’ve learned a few things about pineapple. My desk moved over near the fruit team my second year there, and one day I saw the fruit buyer slice and serve a pineapple first-hand, just using a sharp knife from the office kitchen, and it was a sight. The presentation was beautiful and it made eating the pineapple so much more enjoyable.
I’ll share step by step instructions on how to cut a pineapple without a corer in another post but stick with me here to learn how to use a pineapple corer. It’s a kitchen gadget that gets way more use than I thought it would (in my kitchen), and it makes enjoying juicy fresh pineapple at home super easy. This is great for a kitchen beginner, because let’s face it, cutting this popular tropical fruit can seem like a daunting task, especially if it’s your first time.
Let me walk you through the easiest way with these simple steps.
The good news is that a pineapples sweetness is locked in when it’s picked. It won’t get any sweeter if you leave it on your counter for a few days. In fact, the first thing you should do is cut your pineapple when you get it home!
For best flavor look for fruit:
smells sweet
feels solid and firm
that has a crown that looks stiff and glossy (not dried out)
Storing a pineapple at home:
If you bought it at room temperature, keep it at room temperature
If you bought it chilled, keep it chilled
Keep it in a cool place, out of direct sunlight
It’s okay to let it sit upright at room temperature until you’re ready – but not for too long other wise it will ferment!
What you need to cut a pineapple
plastic cutting board
a sharp chef’s knife or long serrated knife with a sharp blade
Cut a pineapple in this simple step-by-step guide.
On a clean cutting board, lay the pineapple on it’s side. Use a sharp chef’s knife, to slice off the top of the fruit. (Save the pineapple’s crown to use as a decorative element for charcuterie boards, or pluck leaves to add as garnish to desserts and salsas!)
Next, line up the circular part of the pineapple corer with the center core of the pineapple. Then begin to turn the corer while applying even pressure. Continue to turn the corer until it has moved through the fruit and no longer easily moves towards the bottom. (Take care not to cut through the bottom of the pineapple if you’re repurposing the shell).
Then, hold the pineapple firmly with one hand, while pulling the corer out of the fruit. You’ll see the flesh is now on the stainless steel center of the corer.
Unclick the handle of the corer and slide the spiraled fruit onto a plate.
At this point you’ll have a beautiful coil of pineapple fruit. (Which could be fun to play with for plating purposes).
If you want pineapple rings: Stand the fruit coil upright and find where the fruit coil begins. That is where you slice down with your paring knife.
If you want pineapple chunks: Stand the fruit coil upright and cut in half. Then make 2 cuts in each half to make 3 even sized chunks. Do the same on the other side. These are easy bite sized pieces.
If you need even smaller pieces: Instead of 2 cuts, make 3-4 cuts in each half as described in the instructions above.
Do not use the corer if you need pineapple spears or thick slices! With a corer you’re limited to one thickness. Mind produces a thin spiral slice.
How to store pineapple after cutting
In my house it literally gets gobbled up within minutes, but personally I like very cold pineapple. So I cut it into small chunks with a corer and store in an airtight container or plastic bag in the refrigerator. You’ll want to eat it within 2-3 days.
Suggestions for what to do with the pineapple shell
Use as a bowl to serve pineapple salsa for a crowd.
Make a pineapple jack o lantern!
Use it as a cup for a pinacolada or tropical smoothie.
What to do with pineapple after you’ve cut it?
Enjoy it as a great snack all on it’s own!
Add to fruit salads.
Small dice and add to savory stir fry before serving.
Make your own DIY Dole Whip!
Skewer it with bell peppers and cubed chicken for a quick grilled meal.
Try making a healthy pineapple upside-down cake!
Use pineapple with these flavors.
pork
ham
chicken
duck
fish
shellfish
cottage cheese
coconut
ginger
allspice
cinnamon
black pepper
These are some of my favorite pineapple recipes <3
All foods are made of macronutrients or macros for short. Any food that makes it’s easy to identify and count macros is “a macro friendly food” in my book. But I’ve also seen it used as a way to describe foods that give you the most volume of food – which if you’re used to limiting calories and portions- is a very welcomed thing! There are a lot of macro friendly foods and we’ll go into all the details below.
The great thing about macro friendly foods is – they are minimally processed and family friendly. As a mom of two, there is nothing worse than having to make a separate meal for me and another for the kids. When I prepare meals like those described below, everyone is happy because the flavors are familiar, they’re easy to deconstruct if you have picky kids and you know exactly what your macros are for the meal!
There are three types of macros: Protein, Carbohydrates and Fat. Each one has a different job. They help us build new tissue like muscles, give our brains energy and help regulate our hormones!
Don’t confuse tracking macros or macro friendly foods with low calorie, or low fat diets. You can track macros as part of any diet plan, whether you’re gluten free, vegan, vegetarian or aiming to gain weight, gain muscle or lose body fat. Your macro goals just need to be set correctly – and by a professional!
An easy dinner that is macro friendly could look like roasted sweet potatoes, grilled chicken breast and broccoli drizzled with olive oil. A meal like this includes all three macros (is a complete meal!) and it’s easy to see where the g protein, g fat and g carbohydrates are coming from! Chicken = protein, sweet potato = carbs and olive oil = fats!
Macrofriendly salad with vegetables, chicken breast and edible flower for balanced dinner
Macro friendly sources of lean protein
If your goal is to lose fat, your goal should be to get enough protein at each meal. I recommend having 3-4 ounces of protein at each meal or snack to keep yourself feeling full.
Chicken breast
Greek yogurt
Eggs and egg whites
Lean ground turkey
Lean ground chicken
Protein shakes (check labels)
black beans
Protein bars (check labels)
As a rule of thumb, one ounce of lean protein = 7 g protein. Protein provides 4 calories per gram.
Macro friendly sources of higher fat protein
Chicken legs
Ground beef
Flank steak
Filet mignon
Chicken thighs
Salmon
Low fat or fat free cottage cheese
Unsweetened Greek yogurt
High protein snacks include: beef jerky, dried turkey sticks, edamame, hard boiled eggs, deli meats and protein shakes.
Macro friendly source of carbohydrate
Sweet potato
White potato
Brown rice
White rice
Quinoa
Bananas
Apples
Most fruit in general
Carbohydrates provide 4 calories per gram.
Wheat products such as bread, tortillas, english muffins, pancakes and French toast are sources of carbohydrate, however they are also sources of fat and potentially sugar which make tracking their macros tricky. One bread that I do like is Ezekiel Bread. It’s minimally processed made from sprouted wheat and has higher protein than other breads. If you want to include breads in your diet choose whole grain options where the first ingredient is whole wheat and sugar is not in the first three ingredients.
Macro friendly sources of fat
Not all fats are created equally. Some fats like those found in fatty fish, olives and avocados are healthy fats. Research has shown us that these fats promote heart health and desirable cholesterol levels. Fats that are solid at room temperature, such as those found in red meat, butter, even full fat coconut milk are sources of saturated fat which should be limited or avoided especially if you’ve been diagnosed or are at risk for heart disease.
Olive oil
Avocado
Shaved coconut
Macadamia nuts
Nut butter
Salmon
Fat provides the body with 9 calories per gram.
Tips for shopping at the grocery store
The simplest way to ensure you have macro friendly foods in your cart is to shop the perimeter! But trust me, there are a lot of amazing macro friendly foods in the center aisles of the store too.
In the produce aisle, everything is fair game. Stock up on fruits and veggies for your meals and snacks. I like to go into the week with at least three vegetable options in the fridge. My go-to’s are broccoli, spinach and bell peppers but I may get more depending on what looks fresh and how many nights I will be cooking! Macro friendly produce items: broccoli, spinach, bell peppers, potatoes, tomatoes, onions, leafy greens, endive, salad mixes, garlic, melons, bananas, apples, peaches, pineapples, berries and the list goes on and on.
Moving onto the deli. I like to get some deli meats for quick lunches that are high in protein. Sandwiches don’t take much time to put together and they’re a great way to create a macro balanced meal. (think bread, meat, veggies, and mayo or oil)
In the meat and seafood department, you can go with either fresh or frozen protein options. I usually get 3 protein options for the week. This gives me a chance to meal plan healthier options that will fit in my macros, and in case I don’t get to cook it all, I can just freeze what I don’t use for later. Chicken breast is always a good option to pick up for a quick baked or macro friendly grilled chicken. Lean ground beef is good for meal prep, taco Tuesday or meat loaf. Shrimp are a superfast and delicious way to be sure you get all the grams of protein you need for your goals.
In the dairy section is where you’ll stock up on eggs, Greek yogurt and skim milk. Unsweetened almond, coconut or cashew milks are other lower macro alternatives to have on hand for delicious recipes and smoothies.
When you turn the corner to the frozen aisles the macro friendly foods will be generally less processed without added sauces. (Though you can scan barcodes and manually add macro info from the nutrition facts panel to most macro calculators). My favorite frozen buys include spinach, kale, collards, broccoli, cauliflower rice, peas, chopped onions, and vegetable medley – I recommend the unsauced versions so you can add freely to recipes and track macros as needed. Sauced versions like those from Green Giant do make for convenient sides that the whole family will like- they have veggie tots that are a big hit with us too!
The center aisles of the grocery store are where you can get your basics for quick meals. Pick up 90 second brown rice packets, tuna fish, canned beans of all kinds and your favorite low sodium seasonings. Seasonings are a great option to change up your meal prepped protein throughout the week in a flavorful way. This is also where you’ll find your oatmeal, tomato sauce, bean based pastas, whole grain cereals, jerky, trail mix, nuts, nut butters and more. You just need to read labels a bit more 🙂
Is ice cream macro friendly?
When I think of macro friendly meals, I think of all three macros. I want all three macros on my plate, at the very least two macros. Having all three macros is the perfect way to ensure that you’re hitting your target numbers by the end of the day.
That said, ice cream is very high in fat, sugar with very little protein.
This doesn’t mean you can’t eat it, it just means that you want to log your portion accurately, and try to modify your eating the rest of the day to compensate. There are macro friendly ice creams out there (Halo Top and Arctic Zero) that are higher in protein, and even use lower fat milk and sugar substitutes but you need to ask yourself this important question. Am I eating ice cream to meet my protein goals? or am I eating it for the enjoyment of food. For me- when I am in the mood for ice cream, nothing else will do. So I account for real ice cream in my macros, even though it’s high in fat and sugar. I guess that’s what makes counting macros so great – you can make food choices that work for you and your food preferences!
Tips for counting macros with homemade recipes
In general, it’s easier to count macros when cooking from scratch and eating whole and unprocessed foods.
Tracking macros doesn’t mean you need a detailed recipe though. The key to tracking macros with recipes is to add to your tracker in the portions used OR follow the recipe exactly as written.
Then portion out according to the listed serving size. For example, if you make a crustless quiche and it serves 8, simply cut it into 8 equal portions and use the nutrition information to log your macros. If you’re like me and 1 serving isn’t enough, you can easily double your portions, just be sure to multiply your macros by 2 when logging them.
Weigh out ingredients using the tare function on your scale. When I’m making homemade meatballs for example – place the mixing bowl on top of the scale. Then add ingredients by weight. Hit tare after each ingredient so the scale zeroes out. My favorite part of measuring ingredients this way is that there are much fewer dished!! No need to wash measuring cups or spoons!
When cooking or combining foods during cooking, my number one tip is to use the tare feature on your scale. Not only is it accurate, but you have significantly fewer dishes to do after cooking!
Meal prep these macro friendly foods each week
hard boiled eggs
steel cut oats
baked sweet potato
grilled veggies
grilled or baked chicken breasts
Here are some easy recipes for the whole family
Bonus! Most of these recipes are from popular supermarket chains like ShopRite and Trader Joe’s that have an easy add to cart feature. Just click the recipe, select ingredients that you need for the week and send to cart!
These are easy ways to combine macro friendly foods into delicious meals! While the macros aren’t listed, these combos are easy to add to your macro tracker – and each combo includes protein, fat and carbohydrate to be sure you’re macro balanced!
Chocolate banana smoothie – 1 cup unsweetened almond milk, 1 frozen banana, 1 scoop chocolate protein powder, 1/2 cup frozen cauliflower crumbles, 1T chia seed.
Cauliflower hash brown egg cups – Spray a muffin tin and layer 1/4 cup cauliflower, 1/4 cup frozen hash brown, 1 egg, salt and pepper – bake at 350 F until set!
Black bean bowl – 3/4 cup microwaveable brown rice, 1/2 cup black beans, 2T salsa, 2T sour cream, cilantro.
Classic chicken dinner – Roasted potatoes and baked chicken breast with steamed broccoli – just log your portions accordingly!
Warm salad bowl – Start with a bed of greens, add 1 cup of warm rice, add leftover herb chicken breast and top with diced cucumber and your favorite salad dressing
Chicken cutlet or grilled chicken with sauce, mozzarella cheese and basil for all of the flavors of chicken parmesan
You can never go wrong with a big salad – just be sure to make a meal out of it and invite all the macros to the party. Add shrimp, beans or lean steak, top with corn, onion and salsa for southwest flavors that win every time.
All of these are easily added to macro tracking calculators and will start you off with generally balanced meals. Portion sizes can be increased or decreased for your needs.
Making macro-friendly recipes is easier than you think!
How do I know what my macros should be?
A great way to find out your macro goals is to talk to a registered dietitian. Everyone has different macro goals based on activity level, lifestyle and body composition goals. It’s no one size fits all. And often, once macro goals are set, they will need to be reassessed and tweaked.
If you’re thinking about macros as daily allowance or “limits” – try to think of them as minimums in order to reach your goals!
We all have specific nutrient and macro needs based on our health and fitness goals, and tracking macros is an effective strategy to make well balanced and complete meals. Often weight loss programs focus on calories, which shifts the emphasis away from the three macronutrients and their important functions in the the body. The good news is when you include all three macros (according to your specific needs and goals) you can expect see changes!!I
