Avocado Lime Salmon

by Kristen Norton | Aug 2, 2025 | Recipes and Meal Ideas

Avocado Lime Salmon

This is fresh, zesty, and ready in under 20 minutes. Tender, perfectly seasoned salmon bakes while you toss together a bright topping of creamy avocado, crisp red onion, fresh cilantro, and a squeeze of lime.

The result? A simple, heart-healthy meal packed with protein, healthy fats, and bold flavor.

No fuss, no fancy steps, just real-food goodness.

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Servings: 4

Ingredients Method Video Notes

Ingredients

  

• 1 1/2 lb salmon skinless
• 1 Clove garlic minced
• 1 tsp olive oil
• salt to taste
• pepper to taste
• 2 tsp paprika
• 1 avocado chopped
• 1 red onion chopped
• 4 Tbs cilantro fresh, chopped
• 4 Tbs olive oil
• 4 Tbs lime juice

Method

 

1. Preheat oven to 400˚F.
2. On a baking sheet, season salmon with garlic, 1 teaspoon olive oil, salt, pepper, and paprika.
3. Bake for 10–12 minutes.
4. In a small bowl, mix avocado topping ingredients until fully incorporated. Don’t overmix or you’ll break down your avocado.
5. Spoon avocado topping over the salmon.
6. Enjoy!

Video

Notes

This salmon dish is rich in protein and heart-healthy fats, with minimal carbs.

Macro Breakdown (per serving):  
Calories: 559 | 
Protein: 36g | 
Carbohydrates: 8g (including 3g fiber, 2g natural sugars) | 
Fat: 42.9g (8g saturated) |

Sheet Pan Vegetable Bolognese

by Kristen Norton | Aug 2, 2025 | Recipes and Meal Ideas

Sheet Pan Vegetable Bolognese

This is a hearty, plant-powered twist on a classic. This recipe layers earthy porcini mushrooms, fresh veggies, and lentils for satisfying combo of protein and fiber. Roasted on a single pan for easy cleanup, it’s rich in flavor thanks to garlic, tomato paste, and a splash of soy sauce.

Serve it over spaghetti squash or protein pasta for a balanced, veggie-forward meal that makes leftovers easy.

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Servings: 4

Ingredients Method Video Notes

Ingredients

  

• 1/4 cup porcini mushrooms dried
• 2 large carrots peeled and chopped
• 2 parsnips peeled and chopped
• 1 onion sweet, peeled and chopped
• 8 oz mushrooms washed and chopped
• 4 cloves garlic peeled and pressed
• 1 cup tomatoes canned, drained and chopped
• 4 Tbs olive oil
• 2 Tbs tomato paste
• 1/4 cup soy sauce or alternative
• 1 1/2 cups lentils canned, drained and rinsed
• 2 cups vegetable broth. low-sodium
• 1/2 cup parsley fresh, chopped

Method

 

1. Preheat oven to 400° F.
2. Cover porcini mushrooms with 1 cup of very hot water and steep for at least 15 minutes. Drain and reserve broth.
3. Prepare vegetables according to directions.
4. Pulse vegetables one at a time in your food processor until finely chopped. Add to a large mixing bowl.
5. Stir in pressed garlic and canned tomatoes.
6. Whisk together olive oil, tomato paste, soy sauce, and reserved mushroom broth. Pour over vegetables and toss to coat.
7. Spread vegetables in a parchment-lined roasting pan with sides and place in oven and roast, stirring once, for 30-40 minutes.
8. Stir in lentils and as much vegetable broth as needed to achieve the desired consistency.
9. Remove from oven and let cool before storing in a glass dish with lid. The sauce can be stored for up to 4 days in the refrigerator.
10. Serve sauce over spaghetti squash, cauliflower rice, zucchini noodles, or another base of choice.

Video

Notes

Macro Breakdown (per serving):
✅ Calories: 358
✅ Protein: 12g
✅ Carbohydrates: 48g (including 14g fiber, 15g natural sugars)
✅ Fat: 14.4g (only 2g saturated)

This meal is high in fiber and plant-based protein, making it a filling, balanced option that supports blood sugar balance and keeps you satisfied longer.

Protein goals? Serve this with 1/2 cup of Protein+ pasta by Barilla for 10 more grams of protein.

Cuban Vegetable Salad

by Kristen Norton | Jun 11, 2024 | Recipes and Meal Ideas

Cuban Vegetable Salad – A Bright, Healthy, and Colorful Dish

Summer means lots of parties, cookouts, and time by the water. Want to WOW your friends and your taste buds? This Cuban Vegetable Salad bursts with vibrant colors and flavors, reflecting the lively spirit of Cuban cuisine. The blend of black beans, cherry tomatoes, bell peppers, red onion, and celery provides a nutrient-rich base full of fiber, vitamins, and antioxidants. The addition of mango and avocado introduces a creamy sweetness and healthy fats, while the brown rice adds a wholesome, nutty texture. The salad’s striking presentation and the refreshing, zesty mojo dressing make it a standout dish, perfect for any occasion.

Cuban Vegetable Salad

This Cuban Vegetable Salad bursts with vibrant colors and flavors, reflecting the lively spirit of Cuban cuisine. The blend of black beans, cherry tomatoes, bell peppers, red onion, and celery provides a nutrient-rich base full of fiber, vitamins, and antioxidants. The addition of mango and avocado introduces a creamy sweetness and healthy fats, while the brown rice adds a wholesome, nutty texture. The salad's striking presentation and the refreshing, zesty mojo dressing make it a standout dish, perfect for any occasion.

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Prep Time 20 minutes mins

Total Time 20 minutes mins

Servings: 4 servings

Course: Salad

Cuisine: Cuban

Calories: 470

Ingredients Method Video Notes

Ingredients

  

Mojo Dressing ingredients

• 1/4 cup olive oil
• 1 Tbs lime juice
• 1 1/2 tsp Dijon mustard
• 1 clove garlic minced or pressed
• 1 tsp honey
• 1 tsp cumin
• 1 tsp chipotle pepper in adobo sauce chopped
• 1/2 cup cilantro chopped
• 1/2 cup parsley chopped
• salt to taste
• black pepper to taste

Salad Ingredients

• 11/2 cup black beans canned, rinsed and drained
• 2 cup cherry tomatoes halved
• 1 bell pepper red, chopped
• 1 bell pepper green, chopped
• 1/2 onion red, chopped
• 1 cup celery chopped
• 2 cloves garlic minced or pressed
• 1 mango flesh chopped
• 1 avocado cubed
• 1/2 cup corn frozen and defrosted (or fresh)
• 1 cup rice brown, pre-cooked

Method

 

Prep the following ingredients:

1. Cook brown rice according to directions.
2. Drain the black beans.
3. Slice cherry tomatoes in half and finely chop peppers, onion, and celery.
4. Mince the garlic.
5. Cube mango and avocado.
6. Mince garlic.
7. Finely chop chipotle pepper in adobo sauce.

Make the salad.

1. Add beans, tomatoes, pepper, onion, garlic, corn, and celery to a large bowl and mix.
2. Fold in mango, avocado, and brown rice.

Make the dressing.

1. In a medium size add olive oil, lime juice, Dijon mustard, garlic, honey, cumin, and chipotle pepper, then whisk until well mixed.
2. Fold in cilantro and parsley.
3. Season with salt and pepper to taste.
4. Add mojo dressing to the salad and toss well.

Video

Notes

Makes 4 servings. Nutrition facts per serving:

• Calories: 470
• Total Fat 23g
  • Saturated Fat 3.1g
  • Trans Fat 0.0g
• Cholesterol 0mg
• Sodium 378mg
• Total Carbohydrates 60g
  • Dietary Fiber 14g
• Protein 11g

Easy No-Cook Vanilla Cinnamon Granola

by Kristen Norton | Feb 4, 2024 | Recipes and Meal Ideas

Granola is a great way to kick start your energy for the day! This one has all the good stuff. If you have a nut allergy, just replace walnuts with sunflower seeds or pumpkin seeds.

Ingredients:

• 1 cup walnuts, raw, chopped
• 12 dates, Medjool, pitted and chopped
• 1 cup oats, rolled (gluten-free if necessary)
• 1/4 cup coconut flakes, unsweetened
• 1 Tbs chia seeds
• 1 Tbs hemp seeds
• 1 tsp vanilla extract
• 1/2 tsp cinnamon, ground
• salt, to taste

Directions:

Prep

1. Pit and chop dates

Make

1. Add walnuts to food processor and pulse until roughly chopped
2. Add dates and pulse until combined with walnuts
3. Add balance of ingredients and pulse until combined
4. Add a few pinches of salt if desired
5. Pour onto baking sheet and separate with fingers
6. Let air dry for about four hours
7. Place in an airtight container and store in refrigerator for up to two weeks

Notes:

Pecans work well in place of walnuts here.

Serving size indicated is perfect for breakfast or snack but you can also use less as a topping!

Chickpea Butternut Squash Soup: Wholesome Goodness In A Bowl

by Kristen Norton | Feb 4, 2024 | Recipes and Meal Ideas

Are you in the mood for a hearty soup filled with nutritional goodness? This is the one for you! Our vegan-friendly chickpea, butternut squash, and corn soup is a warm embrace on a chilly evening. Packed with the goodness of chickpeas, the sweetness of butternut squash, and the freshness of corn, this soup is a hearty meal that satisfies your soul and taste buds alike. Dive into this easy-to-follow recipe that promises to be your new go-to comfort food for all seasons.

Ingredients:

• 1 medium onion, chopped
• 1 tsp rosemary, fresh, chopped
• 2 cloves garlic, minced or pressed
• 2 cups butternut squash, peeled and cubed
• 2 Tbs olive oil
• 1 tsp turmeric, ground
• 3 cups chickpeas, canned, drained and rinsed
• 4 cups vegetable broth
• 2 cups corn, frozen, defrosted
• salt, to taste
• black pepper, to taste

Directions:

Prep

1. Chop onion, and rosemary, and mince the garlic
2. Peel and cube butternut squash (can use pre-cut or frozen)

Make

1. Sauté onion in olive oil to a large soup pot over medium heat until soft and fragrant
2. Add turmeric, garlic and rosemary and stir to coat the onions – about 1 minute
3. Add the rest of the ingredients, except the corn, and cover with vegetable broth
4. Reduce heat and simmer with the lid on for 20 minutes, stirring occasionally
5. Transfer half of the soup to a blender and purée until smooth
6. Add purée soup back to pot, along with corn
7. Stir and season with salt and pepper to taste
8. Garnish with a drizzle of olive oil and a sprinkle of red pepper flakes if desired

Healthy Cauliflower Fried Rice: Your New Go-To Weeknight Dinner

by Kristen Norton | Feb 4, 2024 | Recipes and Meal Ideas

Cauliflower Fried Rice Recipe and Cooking Video

This Healthy Cauliflower Fried Rice is not only bursting with flavor but also aligns with your health-conscious lifestyle. Made with fresh, riced cauliflower and a medley of vibrant vegetables, each bite offers a low-carb twist to traditional fried rice. Perfect for a quick weeknight dinner or a nutritious meal prep option, this recipe is designed to delight and nourish!

Ingredients:

• 1 head cauliflower
• 1 Tbs olive oil
• 1 tsp sesame oil
• 1/4 cup onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1/3 cup vegetable broth, low sodium
• 1 tsp ginger, minced
• 4 Tbs soy sauce
• 1  1/2 cups edamame, shelled, defrosted
• 2 scallions, chopped

Directions:

Prep

1. Cut the floret pieces from the cauliflower stems and rinse
2. Place the cauliflower florets in a food processor and pulse 3-5 times until cauliflower is chopped into rice sized pieces
3. Chop onion, pepper, garlic and scallions
4. Grate ginger

Make

1. In a large skillet heat the olive oil and sesame oil
2. Add the onion and red pepper to the skillet and sauté until the onion is tender and translucent – about 3 minutes
3. Stir in the garlic, broth, ginger and soy sauce
4. Transfer the cauliflower to the pan and stir
5. Cover with lid and cook over medium-high heat for 3-4 minutes
6. Remove the lid, stir in the edamame and sauté for 3-5 minutes or until liquid has cooked off and cauliflower is tender
7. To serve, top with sliced green onion and additional soy sauce (if desired)

Notes:

You can also use frozen cauliflower rice that has been defrosted and drained.