Tag:

greens

Salmon Rainbow Salad Heather Habelka

Whether you’ve been told by your doctor to make dietary changes, or you’re simply burnt-out by take-out, cooking at home can be daunting.

One of the reasons I started my cooking blog was to reframe the way many of us feel about cooking more healthfully.

I get so frustrated by “simple” nutrition books and cookbooks that contain pages of obscure ingredients, expensive equipment, and complicated cooking techniques.

Talk about overwhelming, expensive, and time consuming—and I read cookbooks like they’re novels!

To show you that eating more healthfully doesn’t have to be hard, I’m going to post a lunch each week: no fancy ingredients, lighting, or plating. Just me, tearing through my fridge to make lunch with foods that are best for my bio-individuality.

Here’s my first “recipe.”

If you’re inspired to follow my lead, post a pic of your simple, colorful & whole lunch and tag me! (IG: @heatherbhabelka #thehealthfulkitchen)

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Salmon Rainbow Salad Heather Habelka

Let’s Make Lunch Simple, Colorful, and Whole!

  • Author: Heather B. Habelka
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes

Ingredients

Use this “recipe” as a guide and swap in what you have on hand.
Any type of protein, greens, nuts/seeds, and fruit will be delicious!

  • Leftover Roast Salmon (cold or re-heated)
  • Handful of Arugula
  • Handful of Walnuts
  • Handful of Blueberries
  • Sliced Orange

Instructions

  1. Toss the arugula with homemade dressing (see notes below)
  2. Add in walnuts, blueberries, and orange slices

Notes

I always make my own dressing! This is a great way to control your ingredients. The simplest dressing I make is olive oil whisked together with apple cider vinegar, salt, and pepper. Here are a few tricks: 1. Dip a piece of arugula into the dressing to taste (not your finger or a spoon) and then adjust for seasoning. 2. Whisk up the dressing in the bottom of the bowl, then add in your ingredients. Don’t you love as little clean up as possible?

Easy Cook Digest Kale Heather Habelka

For some women (like me), raw kale is difficult to digest.

And for others, eating raw cruciferous veggies (broccoli, cauliflower, cabbage, kale, brussels sprouts, etc.) can slow down thyroid function (by blocking the thyroid’s absorption of iodine.)

Here’s my recipe that addresses both concerns. It’s super fast to make, easy to digest, and packs a healthful punch!

A bunch of organic kale is only $1.99 at my local Whole Foods (I’m in the Northeast) so we eat this at least twice a week.

It pairs great with salmon, chicken, steak—or even a hardboiled egg. And it heats up beautifully for breakfast or lunch the next day.

Side note: the caramelized onion is not only delicious, but it infuses the kale with a sweet, anti-viral kick!

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Easy Cook Digest Kale Heather Habelka

Easy to Cook (and Digest) Kale

  • Author: Heather B. Habelka
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 Servings 1x

Ingredients

Scale
  • 1 Bunch Organic Lacinato “Dinosaur” Kale
  • 1 Small-Medium Onion (put in as much, or as little, as you like)
  • 2 Tbs. Extra Virgin Olive Oil
  • Salt & Pepper
  • Wooden or Bamboo Spoon
  • Dutch Oven or Medium Pot

Instructions

  1. Chop off bottom stems (a good 2 inches) and wash leaves in a strainer.
  2. Let air dry, then chop (leaves and stems) into bite-size pieces.
  3. Dice the onion.
  4. Sauté the onion in 1 Tbs. of EVOO. Lightly season with salt and pepper.
  5. Once onions are soft and caramelized, toss in the kale and coat with the oil and onions.
  6. Add an additional dash of salt and pepper if needed. (Greens get salty really fast, and even saltier as they cook down.)
  7. Let the leaves cook down, tossing as needed, until it is cooked to your liking – firm, crunchy, sweet, and bright green.
  8. If you’d like, hit the finished kale with a bit more EVOO as a way to increase your healthy fat intake!

Notes

Serve with protein – it goes with everything!