Achieve wellness, one bite at a time

Author: Rosanne Walsh

White Bean, Sausage & Kale Soup

White Bean, Sausage & Kale Soup

White Bean, Sausage & Kale Soup

This hearty white bean, sausage and kale soup is packed with protein and fiber and makes a satisfying, nutrient-dense meal. Cannellini beans, potatoes and kale simmer with Italian sausage in a flavorful broth for an easy, comforting soup.
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Course: Main Course, Side Dish
Cuisine: Mediterranean
Ingredients Method Notes

Ingredients
  

  • 1 tablespoon olive oil
  • 1/2 yellow onion thinly sliced
  • 3 cloves garlic thinly sliced
  • 1 pound ground Italian sausage
  • 1/2 to 1 teaspoon smoked paprika
  • 5 cups bone broth
  • 2 15-ounce cans cannellini beans
  • 2 medium potatoes diced
  • 2 stalks kale ribs removed and chopped
  • 1/2 teaspoon salt more or less to taste
  • Freshly ground black pepper to taste
  • Lemon juice to taste

Method
 

  1. Heat the olive oil over medium-high heat. Add the onion and garlic and sauté for about 10 minutes, or until very soft and fragrant.
  2. Add the sausage and cook until browned. Drain any excess grease.
  3. Add the smoked paprika and sauté for 1 minute.
  4. Purée 2 cups of the bone broth with 1 can of drained cannellini beans until smooth.
  5. Add the remaining broth to the pot, a little at a time. Add the puréed bean mixture and potatoes. Bring to a simmer over low heat and cook for 10–15 minutes, or until the potatoes are tender.
  6. Add the kale and remaining cannellini beans. Simmer for another 5–10 minutes.
  7. Season with salt, freshly ground black pepper and lemon juice to taste.

Notes

Nutrition Facts

Per serving:
  • Calories: 555
  • Protein: 36 g
  • Carbohydrates: 42 g
  • Fiber: 9 g
  • Fat: 27 g
Easy Mediterranean Shakshuka with Feta

Easy Mediterranean Shakshuka with Feta

Easy Mediterranean Shakshuka with Feta

If you’re looking for ways to incorporate more heart-healthy foods into your morning—and add a little more spice and interest beyond the same old scrambled eggs—I highly recommend adding shakshuka to your breakfast rotation.
This saucy, savory and satisfying dish features eggs gently poached in a rich tomato sauce with onions, garlic, extra-virgin olive oil, cumin and paprika, then finished with creamy feta and fresh parsley.
It’s a delicious example of how Mediterranean-style eating can be both incredibly flavorful and nutrient-dense. Tomatoes provide lycopene and other antioxidants, extra-virgin olive oil contributes heart-healthy unsaturated fats, and eggs add high-quality protein along with nutrients including choline.
And while I love it for breakfast, shakshuka is just as good for brunch, lunch or a quick weeknight dinner.
Scoop it up with crusty whole-grain or gluten-free bread, or serve it alongside sautéed greens for an extra serving of vegetables.
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Servings: 2
Course: Breakfast, Main Course
Ingredients Method Notes

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 small onion diced
  • 2 cloves garlic minced
  • 1 teaspoon paprika
  • ½ teaspoon ground cumin
  • ½ teaspoon sea salt or to taste
  • ¼ teaspoon freshly ground black pepper
  • 2 cups canned diced tomatoes
  • 3 large eggs
  • ¼ cup crumbled feta cheese
  • 2 tablespoons chopped fresh parsley

Method
 

  1. Sauté the aromatics. Heat the extra-virgin olive oil in a medium skillet over medium heat. Add the diced onion and cook for about 5 minutes, stirring occasionally, until softened.
  2. Add the spices. Stir in the garlic, paprika, cumin, salt and black pepper. Cook for about 30 seconds, just until fragrant.
  3. Build the sauce. Add the diced tomatoes and their juices. Bring to a gentle simmer and cook uncovered for 8–10 minutes, stirring occasionally, until the tomatoes break down and the sauce thickens slightly.
  4. Add the eggs. Use the back of a spoon to make three small wells in the tomato mixture. Crack one egg into each well.
  5. Cover and cook. Cover the skillet and cook for approximately 5–7 minutes, or until the egg whites are set and the yolks have reached your preferred doneness.
  6. Finish with feta. Remove the skillet from the heat and sprinkle the crumbled feta over the shakshuka.
  7. Garnish and serve. Finish with plenty of fresh parsley and additional black pepper. Serve immediately.

Notes

Estimated Nutrition Facts

Per serving, based on 2 servings and excluding bread:
  • Calories: ~330
  • Protein: ~17 g
  • Carbohydrates: ~18 g
  • Dietary Fiber: ~4 g
  • Total Fat: ~22 g
  • Saturated Fat: ~7 g
  • Total Sugars: ~10 g
  • Sodium: ~900 mg
No-Bake Oatmeal Energy Balls

No-Bake Oatmeal Energy Balls

No-Bake Oatmeal Energy Balls

I can’t make these energy balls fast enough when I’m on campus visiting the students at MIT! Nutrient-dense, high in fiber and packed with plant-based ingredients, they’re the perfect grab-and-go snack for powering through a busy afternoon or study session—no baking required.
Made with rolled oats, flax and chia seeds, coconut, nut butter and dark chocolate, these little bites provide a satisfying combination of carbohydrates, fiber, protein and healthy fats.
Just mix, roll and snack.
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Servings: 24
Course: Snack
Ingredients Method Notes

Ingredients
  

  • 2 cups rolled oats
  • 1 cup ground flaxseed
  • 2 tablespoons chia seeds
  • 1⅓ cups unsweetened shredded coconut
  • 1 cup natural peanut butter or nut butter of choice
  • ⅔ cup honey
  • 1 cup dark chocolate chips
  • 2 teaspoons vanilla extract
  • Pinch of sea salt optional

Method
 

  1. Add the rolled oats, ground flaxseed, chia seeds and shredded coconut to a large mixing bowl. Stir to combine.
  2. Add the nut butter, honey and vanilla. Mix thoroughly until all of the dry ingredients are evenly coated.
  3. Fold in the dark chocolate chips.
  4. Refrigerate the mixture for about 30–60 minutes. Chilling makes it easier to roll.
  5. Using a small cookie scoop or your hands, portion the mixture and roll into approximately 1-inch balls.
  6. Store in an airtight container in the refrigerator for up to 1 week or freeze for longer storage.

Notes

Estimated Nutrition Facts

Per energy ball, based on 24 balls:
  • Calories: ~160
  • Protein: ~5 g
  • Carbohydrates: ~16 g
  • Dietary Fiber: ~3 g
  • Total Fat: ~9 g
  • Saturated Fat: ~2–3 g
  • Total Sugars: ~8 g
Nutrition information is an estimate and will vary depending on the nut butter, coconut and dark chocolate used.
High-Protein Nut & Seed Breakfast Cereal

High-Protein Nut & Seed Breakfast Cereal

High-Protein Nut & Seed Breakfast Cereal

Looking to add some variety to your breakfast rotation? No time to cook?
This High-Protein Nut & Seed Breakfast Cereal is one of my favorite alternatives to traditional cereal. Instead of a bowl built primarily around refined carbohydrates, this combination of hemp, pumpkin, chia and almonds delivers plant-based protein, fiber and healthy fats to help make breakfast more satisfying.
Add blueberries for natural sweetness and antioxidants, cacao nibs for a little chocolatey crunch, and your favorite unsweetened milk. For an additional protein boost, mix in collagen peptides or a plant-based protein powder.
It takes about five minutes to make, requires absolutely no cooking and works just as well for a quick breakfast as it does for an afternoon snack.
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Servings: 1
Course: Breakfast, Snack
Ingredients Method Notes

Ingredients
  

  • 2 tablespoons hemp seeds
  • 2 tablespoons pumpkin seeds
  • 2 tablespoons almonds chopped or sliced
  • 1 tablespoon chia seeds
  • 1 tablespoon cacao nibs
  • 1 tablespoon unsweetened coconut flakes optional
  • ½ teaspoon ground cinnamon
  • Pinch of sea salt
  • ¼ cup fresh blueberries
  • ¾ –1 cup unsweetened almond milk or milk of choice

Method
 

  1. Add the hemp seeds, pumpkin seeds, almonds, chia seeds, cacao nibs and optional coconut flakes to a cereal bowl.
  2. Sprinkle with cinnamon and a small pinch of sea salt and stir to combine.
  3. Add the blueberries.
  4. Pour ¾–1 cup of unsweetened almond milk over the mixture.
  5. If using collagen peptides or protein powder, whisk it into the milk before pouring it over the cereal for the smoothest consistency.
  6. Enjoy immediately for maximum crunch, or let the cereal sit for 5–10 minutes if you prefer the chia seeds to soften and thicken the milk slightly.

Notes

Estimated Nutrition Facts

Per serving, made with ¾ cup unsweetened almond milk and 1 tablespoon unsweetened coconut:
  • Calories: ~440
  • Protein: ~19 g
  • Carbohydrates: ~24 g
  • Dietary Fiber: ~10 g
  • Total Fat: ~34 g
  • Saturated Fat: ~7 g
  • Total Sugars: ~5 g
Parmesan Basil Spaghetti Squash

Parmesan Basil Spaghetti Squash

Parmesan Basil Spaghetti Squash

Spaghetti squash is one of those vegetables that can be incredibly simple—and incredibly good—with just a few quality ingredients.
In this easy recipe, roasted spaghetti squash is tossed with extra-virgin olive oil, freshly grated Parmesan, fresh basil and plenty of black pepper. The olive oil and Parmesan give the squash richness, while fresh basil keeps everything bright.
It makes an easy vegetable side dish for chicken, fish or meatballs, or you can add a protein and turn it into a light meal. And when you don't have time to roast the squash, I've included an Instant Pot shortcut that can get it cooked in a fraction of the time.
If you're serving this as a meal rather than a side dish, add a meaningful source of protein such as white beans, chicken, shrimp, salmon or turkey meatballs to make it more satisfying.
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Servings: 4
Course: Appetizer, Side Dish
Cuisine: Mediterranean
Ingredients Method Notes

Ingredients
  

  • 1 medium spaghetti squash about 2½–3 pounds
  • 2 tablespoons extra-virgin olive oil divided
  • ½ teaspoon sea salt divided
  • Freshly ground black pepper
  • ½ cup freshly grated Parmesan cheese
  • ¼ cup loosely packed fresh basil leaves thinly sliced
  • Optional: pinch of red pepper flakes

Method
 

  1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
  2. Prepare the squash. Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds and stringy center with a spoon.
  3. Season. Brush the cut sides with 1 tablespoon of the extra-virgin olive oil and season with about half of the salt and several grinds of black pepper.
  4. Roast. Place the squash halves cut-side down on the baking sheet. Roast for approximately 30–40 minutes, depending on the size of your squash. It’s ready when the flesh is tender enough to separate easily into strands with a fork but isn’t mushy.
  5. Create the “spaghetti.” Let the squash cool just enough to handle. Turn the halves over and use a fork to gently pull the flesh into spaghetti-like strands.
  6. Finish. Drizzle the squash with the remaining tablespoon of EVOO. Add the Parmesan, remaining salt and freshly ground pepper and gently toss everything together.
  7. Add the basil. Finish generously with fresh basil and, if you like a little heat, a pinch of red pepper flakes.
  8. Serve directly in the squash halves for a simple but beautiful presentation.

Notes

  • Calories: ~175
  • Protein: ~6 g
  • Carbohydrates: ~17 g
  • Dietary Fiber: ~4 g
  • Total Fat: ~11 g
  • Saturated Fat: ~3 g
  • Total Sugars: ~6 g
  • Sodium: ~350 mg
Nutrition information is an estimate and will vary based on the size of the squash and brands of ingredients used.