This almost no cook salad (just a few minutes for the noods!) is perfect for hot summer days, taking inspiration from Thai summer rolls and Vietnamese noodle salads. Here I have it made with pre-cooked frozen shrimp (so easy!) but think it would be delicious with Air Fryer Crispy Tofu either in addition to or instead of the shrimp.

These meatballs aren’t much to look at but don’t let their modest, slightly lump appearance fool you! They are easy to make, tender, and flavorful. In short, everything you could want in a meatball. I serve ‘em on their own, with pasta or a grain bowl, in a sandwich, or even as a protein addition to Italian or Greek salads.

It is no secret around these parts that I love to incorporate beans into many meals. Beans are a great nutrient-dense food and are high in one of my favorite things: fiber! The fiber in beans can help stabilize blood sugar levels, increase satiety and satisfaction, and support gut health. Here the beans are paired with plenty of protein from ground turkey and a big boost of flavor from premade pesto.

I love serving this nutrient-dense whole grain and veggie-centric salad with grilled meats in the summer. Leftovers also make a satisfying cold lunch with the addition of some cooked and shredded chicken. Fair warning: This salad tastes best on the first day it is made when the nuts and bacon are still at their crispy crunchy best. If you wanted to use this for meal prep, I would suggest keeping the components separated and mixing with dressing just before eating.  

Continuing the trend of adding beans to pureed soups (check out the Creamy Tomato Soup and the Roasted Butternut Squash Soup), here is a great spring/early summer option. Asparagus soup is a great way to use up any wilted or sad asparagus since it just gets blended up anyway. I have included a bit of crispy prosciutto for a salty, crunchy moment but feel free to leave it off to make this soup vegetarian friendly.

Whole grains are consistently found to be beneficial for overall health. The MIND diet eating pattern, which has an emphasis on improving brain health and reducing cognitive decline, suggests including 3 servings of whole grains each day. If you are new to whole grains, that can feel like a tall order, and it can help to get creative.

Eating omega-3-rich fatty fish like, salmon, mackerel, sardines, tuna, or anchovies, 1-2 times a week is associated with reduced inflammation, improved cognitive function and mood, and a decreased risk of heart disease. This easy and flavorful salmon recipe is one way to meet your weekly fish intake goals, even on a busy day.  

My goal with this recipe was to create something that could be easily reheated for breakfast or a snack and included a decent amount of protein and fat to balance the fiber-rich whole grain (the blood sugar balance trifecta!). It is just sweet enough and has a texture somewhere between oatmeal, cake, and bread pudding.   

This one pan dinner was designed to minimize prep time and clean-up while still providing a nourishing mix of whole grains, vegetables, fiber, and protein. The leftovers can be used as lunch either reheated or served cold, like a grain salad.

Sous-vide egg bites have a bit of a cult following. The popularity started at Starbucks but has since made its way to the grocery store. This version uses a water bath in the oven to give the same tender texture as sous-vide using basic kitchen equipment. The cups reheat quickly in the microwave and even taste good cold for ultimate meal flexibility.

Whole grain corn polenta or cornmeal is a great option to increase your intake of whole grain foods. Traditionally, polenta is made on the stovetop by stirring almost constantly while the hot mixture sputters and spits on your hand and arm. This (almost) no-stir version uses the oven instead and results in a creamy side dish perfect to serve with slow-roasted meats, ragu sauces, shrimp, or fish. The naturally dairy-free recipe can be finished by whisking in butter, cream or cheese if desired.

This nutrient-dense dip is somewhere between a hummus and a zucchini-based baba ganoush. Serve it with warm pita bread or pita chips, fresh veggies, spread on sandwiches, or use as a sauce for Mediterranean inspired-rice bowls or salads.

Pureed soups are an excellent way to up the nutrient content of your meals. This veggie-based soup gets an extra boost of fiber with the addition of white beans. When blended, the beans provide body and a creamy texture plus they make the soup a bit more filling and satisfying.

I developed this recipe during the pandemic when I had trouble finding the frozen Trader Joe’s palak paneer in-stock. It had been one of my favorite things to stash in the freezer for an easy dinner and I was missing both the ease and the flavor of picking up a few packages. I am not claiming this is a traditional or authentic version of the recipe, but I like as much or more than the Trader Joe’s version. Keeping to the original spirit of the Trader Joe’s frozen option, I usually enjoy this recipe for dinner the first day I make it and portion out the rest to stock my freezer for future meals.