Tag Archives: clean eating

How to store fresh spinach

fresh baby spinach + how to store it

Ingredient readiness makes healthy homecooking so much easier! Fresh baby spinach is one of those things that’s ALWAYS on hand in my fridge. Its flavor and texture are very mild, and it’s an easy way to add healthy greens to so many dishes. But if you don’t store it right, it can quickly waste away into a slimy mess in the bottom of the veggie drawer!

Here are my tips on storage to keep spinach fresh as long as possible.

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Tuna salad variations

easy lunch; tuna salad with tomato, avocado + peppers

Making healthy food more convenient is the way to kick the convenience food habit! But I can’t deal with the kind of meal prep that requires having 12 different casseroles in the freezer to drop in the slow cooker. What works for me is having a lot of different ingredients and meal components chopped and/or cooked, so they’re ready to be thrown together at a moment’s notice, for quick, easy meals — not just dinner, but also super easy lunches, since I work from home.

Lately, I’ve been on a tuna salad kick. It’s a perfect lunch for summer – no cooking needed! I do sometimes do the super-simple version of throwing a packet of tuna, a bit of homemade mayo, and some lemon pepper together and eating it on romaine hearts. Might even throw in some chopped celery and/or pickle, if I feel like a little something extra. But lately, I’ve been doing variations on a tuna salad dressed with oil and vinegar, rather than mayo. And this is a great way to work in lots of veggies, too!

This would work great for a lunch to pack for work, school, or a picnic, too.

The core recipe is:

1  2-to-3 oz. package of tuna

about 1/2 c. of diced onion (but you can eyeball* it)

1 T. of lemon juice or rice vinegar

2 to 3 T. of olive oil (use 2 if the tuna is packed in oil; 3 if it’s packed in water)

1/4 c. chopped parsley – again; just eyeball* it

1/4 to 1/2 avocado

1/2 t. kosher salt (or 1/4 t. regular salt)

1/4 t. fresh ground black pepper – or more to taste

a pinch or two of dill – optional

*”Eyeball it” = just throw in an amount that looks to you like it would fill a measuring cup of that particular measurement. If you’re not comfortable doing that straight away, measure it out and pay attention to what that looks like, and remember it for next time. This saves you the few seconds of getting out a measuring cup. (And saves some space in the dishwasher.)

This is where my meal prep comes in handy. I always keep a container of already-diced yellow onion in the fridge, and a container of already-chopped parsley in the freezer. I squeeze fresh lemons every few days and keep a bottle of that in the fridge. If you’re cool with the pre-squeezed stuff that comes in a bottle, I won’t judge! I also keep tuna packets in the fridge, so the tuna is already cold when I add it to the other salad stuff. When I buy a bunch of parsley, I chop it all and put it in a baggie in the fridge. It stays a nice green and is super easy to grab what you need and toss it into any dish.

Avocado is something that’s best cut up at the last minute, but thanks to the acid in the dressing, the avocado won’t turn too brown if you need to hold this for a few hours.

Then add the other veggies of your choice, and stir it all together gently. It’s best if you can let it chill for a couple hours or so, but I rarely think ahead that far! Whenever you’re ready to eat it, taste it first and adjust the seasoning if necessary. Add more salt if it’s just overall bland; more lemon/vinegar and/or pepper if it needs more zing!

Here are some of my variations…

easy lunch; tuna salad with tomato, avocado + peppers

This has been my standby combo for years: to the basic core recipe, I add some chopped bell pepper — also something I keep ready in the fridge — and some chopped tomato. (Tomatoes should always be kept at room temp for best flavor, so those can’t be stashed in the fridge.) Measurements aren’t important; just add it till it looks like an amount you’ll like.

Lately, I’ve been trying to live without nightshades — a family of plants including potatoes, tomatoes, and all peppers except black pepper. (Not because these veggies are bad for you! But some people have a sensitivity to them, and I’m experimenting to see if they have any impact on how I feel.) So here are a few nightshade-free tuna salad variations.

nightshade-free tuna salad

Here, I used diced cucumber to replace the crispy texture of the bell pepper, and pine nuts to fill the role of the sweetness of the tomatoes. It turned out quite nice!

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tuna salad with ranch dressing

And here’s another slight variation on that: still with cucumbers, but I’ve also got some diced celery, chopped celery leaves, and homemade paleo Ranch dressing added to the mix. Oh, and half a hard-boiled egg — another thing to keep on hand, if you like them.

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mayo-free tuna salad variation

Another alternative for those avoiding tomatoes: blueberries! I know, it sounds weird, right? But don’t knock it till you’ve tried it! The blubes have a sweet-slightly-tart flavor that makes an excellent sub for tomatoes.

Pretty easy lunches, huh? I hope this gives you some inspiration: with some of your favorite pre-diced veggies in your fridge and a couple other staples on hand, you can mix up any number of variations of your own favorite salad, and it really just takes a few minutes.

These could serve two people for a light lunch; especially if you serve something else with it. I must confess, though, that most days, I polish it all off on my own!

easy lunch - all gone!

 

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Herb-crusted salmon and pumpkin soup

paleo dinner: herbed salmon + pumpkin soup
paleo dinner: herbed salmon + pumpkin soup
I try to serve salmon at least once a week — gotta get those omega-3’s! I love that it cooks quickly, and there are so many ways to top it, encrust it, or otherwise embellish it. I’ve found, though, that it’s not as satisfying as red meat. We usually find ourselves hungry a couple hours later.
When I started making bone broth several month ago, I found that it is super satisfying. My theory is that it sticks with you because it’s providing a lot of minerals, gelatin, and other good, healing things your body is craving. So my strategy now is to always serve a bone broth-based soup on the nights I serve salmon.
A few nights ago, I made my herb-crusted salmon along with cream of pumpkin soup, using homemade chicken bone broth. My husband said, “I like this soup. It’s comforting, kinda like coffee.” (He is sorely missing his coffee with cream and sugar in the morning!)
Cream of pumpkin soup is easy to make Whole30 compliant by making it dairy-free: just swap out the cream for full-fat coconut milk. This recipe from AllRecipes is the one I use (minus the croutons): Cream of Pumpkin Soup.
This dinner is easy enough for a weeknight (especially if you make the pumpkin soup the night before, up until adding the cream), but special enough for a Fall or Winter dinner party, I think.
This pairing will go in our regular Whole30 rotation! I’m working toward publishing a four-week meal plan. Hopefully coming soon!

 

Eggs on avocado toast – easy, clean-eating breakfast or lunch!

eggs-avocado-bacon-toast-550x380
The moment I saw the photo on Pinterest of Simple Poached Egg and Avocado Toast at Pinch of Yum, I was hungry for this combo! But I thought it would be even better with a sprinkling of crispy bacon on top. Especially since I had some already-cooked bacon in the fridge. (Because of this: the best and easiest way to cook bacon.)
Better with bacon? Yep: I was right! The contrast of crispy whole-wheat toast, creamy mashed avocado, warm/runny egg yolk and crunchy bacon = heaven!
Poached eggs are a little challenging; her method makes them a bit simpler, but you could also just fry your eggs. My avocado was a bit too firm, so I added a bit of mayo to it. And then a dash of garlic salt, just cuz. Sprinkled on some fresh ground black pepper and a wee bit of thyme — totally optional, but pretty!
Now I wish I were going to be home for lunch tomorrow, because I am already hungry for it again!
Diet-friendly? Almost paleo (full-on paleo if you skip the bread); gluten free if you use gluten free bread for the toast; clean eating if the bacon passes muster; South Beach / low carb for maintenance level.