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21 Simple, Quick, & Easy Meals
All tagged Olive Oil
This Chopped Kale Salad with Creamy Goat Cheese, Apple, and Pumpkin Seeds is both beautiful and so quick and easy to make. If you don’t eat a lot of salad, a solution is to chop the salad greens into very small pieces- the greens become more tender and you get to savor the salad toppings (sweet apple, pear, crunchy pumpkin seeds, and creamy goat cheese) with every bite!
Parmesan Pasta Salad with Fresh Tomatoes is one of the EASIEST recipes- simply boil pasta, slice fresh cherry tomatoes, and toss with salty parmesan and high-quality olive oil. It’s great warm, room temperature, or cold, which makes it perfect for weekly meal prep. Enjoy as a super quick dinner after a busy day, or store in glass containers for a week of grab-and-go lunches.
Winter Potato, Butternut Squash, and Leek soup is the ultimate nutrient-dense meal to boost your immune system and warm you from the inside out. The hardest part of this soup is the chopping of vegetables! So put on some good music and chop away 😊 Then, the soup simmers for 15 minutes and is ready to enjoy hot with a side of crusty whole grain bread drizzled with olive oil. Winter Potato, Butternut Squash, and Leek Soup can be made vegan by simply subbing out the chicken bone broth with veggie broth.
Creamy Roasted Acorn Squash is the quintessential cold-weather meal! It’s savory from the onion, garlic, and veggie broth, and sweet from the carrot, squash, coconut sugar, cinnamon, nutmeg, and clove. Acorn squash becomes incredibly creamy when blended, and the oat milk adds an extra touch of plant-based creaminess. Enjoy this soup immediately, or meal prep it for the perfect comforting lunch or easy heat-and-eat dinner. It will last in the fridge for 3-4 days or in the freezer for 2-3 months!
Serves: 6
Prep time: 20 minutes
Cooking time: 40 minutes
What (your ingredients):
2 acorn squash, sliced in half and seeds removed
2 cups boiling water
2 tablespoons olive oil
1 yellow onion, diced
2 large carrots, sliced into small pieces
¼ teaspoon salt
2 cloves garlic, finely sliced
1/8 teaspoon ground cloves
1/8 teaspoon nutmeg
½ teaspoon cinnamon
2 tablespoons flour
3 cups veggie broth
1 tablespoon coconut sugar
½ cup oat milk
How (your directions):
Heat oven to 400°F.
Place acorn squash, cut side down, into a baking dish. Pour 2 cups boiling water into the baking dish, then roast the squash for 40 minutes.
Meanwhile, in a large Dutch oven or soup pot, heat olive oil over medium-low heat.
Add diced onion, carrots, and salt. Sauté and stir for 3-4 minutes, until the onion is translucent.
Add finely sliced garlic, ground cloves, nutmeg, and cinnamon. Sauté for one minute.
Add flour and stir for one minute.
Slowly add veggie broth, stirring continuously as the mixture thickens.
Lower heat to low and simmer until acorn squash is finished roasting, stirring occasionally.
When the squash is done, remove from the oven, and allow to cool for 5 minutes. Then, using a spoon, scoop out the tender squash flesh and add to the soup.
Using an immersion blender, or carefully adding to a blender, blend the soup until smooth.
Add the coconut sugar and stir until dissolved. Add the oat milk and stir until combined.
Serve hot!
Why (the science): Acorn squash is high in fiber, making this satisfying soup great for digestion and disease prevention.
Roasted Red Pepper and Tomato Rice with Capers (Vegan, GF) is a flavor powerhouse, and could not be easier to make! Simply roast the peppers and tomatoes, toast and cook the brown rice with garlic, garnish with capers and spring onions and voila! Dinner (or the perfect side dish) is served 😊 This dish makes great leftovers and meal prep easy! It’s perfect for a quick lunch, since it can be enjoyed room temperature, cold, warm, or hot.
This Apple and Goji Berry Kale Salad tastes like fall with every bite! When you “massage” the kale with your hands, the kale becomes sweeter and softer, so don’t skip this step. Sweet apple, crunchy sunflower and pumpkin seeds, and chewy and tart goji berries are a match made in heaven. And if you’re anything like me, you eat salads for the awesome toppings 😉 And this salad delivers the best toppings!
Serves: 2
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 tablespoons olive oil
1 tablespoon apple cider vinegar
2 teaspoons honey
Pinch of salt
1 head of kale, torn into small bite-size pieces
1 apple, chopped into small pieces
2 tablespoons sunflower seeds
1 tablespoon pumpkin seeds
1 tablespoon goji berries
How (your directions):
Add kale pieces to a large bowl. Top with olive oil, apple cider vinegar, honey, and a pinch of salt.
Massage kale for 3-4 minutes with your hands.
Add apple pieces, sunflower seeds, pumpkin seeds, and goji berries.
Toss to combine and enjoy!
Why (the science): Goji berries are high in fiber and the antioxidant zeaxanthin, which helps protect your cells from damage.
Creamy Mushroom Soup tastes like pure comfort food but is loaded with veggies and has no cream or half-and-half! It’s as easy as cooking onion, mushrooms, and potatoes in broth and blending until smooth with nondairy milk. The chanterelle mushrooms from @MushroomMikeLLC add both elegance and a peppery, earthy flavor.
Serves: 4-6
Prep time: 10 minutes
Cooking time: 25 minutes
What (your ingredients):
1 tablespoon avocado oil
½ yellow onion, diced
Pinch of salt
28 oz. white mushrooms, diced
1/8 teaspoon salt
½ teaspoon dried thyme
¼ cup dry white wine
3 russet potatoes, diced
3 cups vegetable broth
1 cup unsweetened nondairy milk (I used Ripple)
10 chanterelle mushrooms, roughly chopped
2 teaspoons butter (vegan)
Pinch of salt
Freshly ground pepper to taste
Optional: Drizzle of olive oil
How (your directions):
Heat avocado oil in a large saucepan over medium high heat.
Add the diced yellow onion and a pinch of salt and sauté for 3-4 minutes, stirring frequently.
Add diced mushrooms, salt, and dried thyme. Sauté, stirring frequently, until liquid from mushrooms evaporates, about 5 minutes.
Add white wine and stir for 30 seconds.
Add potatoes and vegetable broth. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.
Meanwhile, heat vegan butter in a small pan over medium heat. Add chanterelle mushrooms and sauté for 2-3 minutes. Season with a pinch of salt.
Turn the stove heat off and stir in nondairy milk into the soup. Using an immersion blender or high-speed blender, blend the mushroom soup until smooth.
Serve soup with freshly ground pepper and a spoonful of chanterelle mushrooms on top. Drizzle with good olive oil and enjoy hot!
Why (the science): Fiber-rich potatoes and nondairy milk add a plant-based creaminess to the soup without the need for heavy cream or half-and-half! Mushrooms are prebiotics, which feed the healthy bacteria in your gut to help reduce inflammation and boost your immune system.
Local tomatoes from QuintaMKE (@quintaMKE) taste like sweet summertime! Roasted Tomato Couscous Salad pairs perfectly with big slices of heirloom tomatoes, dressed with olive oil and fresh basil. Serve for lunch, a light dinner, or as a stunning addition to brunch with family and friends!
Serves: 4-6
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
Couscous:
1 1/3 cup Israeli couscous
1 tablespoon olive oil
¼ teaspoon salt
1 1/3 cup boiling water
Roasted Cherry Tomatoes:
1 pint cherry tomatoes
Drizzle of olive oil
Pinch of salt
Pinch of dried thyme
Dressing for Roasted Tomato Couscous Salad:
2 tablespoons olive oil
½ teaspoon white wine vinegar
10 basil leaves, thinly sliced
Pinch of pepper
Fresh Heirloom Tomatoes:
2 heirloom tomatoes
Sprinkle of seasoned salt (Crazy Jane’s Mixed Up Salt or Garlic Salt)
Pepper to taste
5 basil leaves, thinly sliced
How (your directions):
Preheat oven to 400 °F.
Meanwhile, in a large pan, sauté couscous and olive oil for 3-5 minutes over medium heat, stirring constantly.
When couscous is toasted and slightly brown, add salt and boiling water.
Cover, reduce heat to low, and simmer for 12 minutes.
Add cherry tomatoes to a baking sheet with a drizzle of olive oil, and a pinch of salt and dried thyme.
Toss to combine, then roast for 10 minutes.
Once the couscous is finished cooking, turn the heat off, and add the roasted cherry tomatoes (and juices from roasted tomatoes!).
Add the couscous dressing ingredients (olive oil, vinegar, basil leaves, pepper) and stir to combine. Set aside.
Slice the heirloom tomatoes into large slices and place onto a large platter.
Season with salt and pepper to taste, drizzle with olive oil, and top with fresh basil.
Pour the Roasted Tomato Couscous to the platter next to the fresh heirloom tomato slices.
Enjoy warm, room temperature, or cold!
Why (the science): Roasted tomatoes are high in lycopene, which helps reduce the risk of prostate cancer.
Hemp Dip with Dill and Parsley is the perfect meal prep dip that can last 3-4 days in the fridge. It’s highly versatile, too! Serve with your favorite veggies on a crudité platter, spread on a sandwich, or even dress a salad with it. And what’s even better is that Hemp Dip with Dill and Parsley get whipped up in a blender or food processor in 30 seconds 😊
Serves: 6
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
½ hemp seeds
¼ cup water
2 tablespoons olive oil
2 teaspoons fresh dill
2 tablespoons fresh parsley
¼ teaspoon salt
2 teaspoons Dijon mustard
1 teaspoon white wine vinegar
How (your directions):
Add all ingredients to a blender or small food processor, and blend on high for about 30 seconds.
Serve with your favorite veggies, as a salad dressing, or even spread on your next sandwich!
Why (the science): Hemp hearts are high in omega-3 fatty acids, which are a heart-healthy fat that can help relieve symptoms of depression and anxiety. Omega-3’s are also important for healthy brain development!
This recipe is a crowd-pleaser! Colorful and delicious, Mexican Fiesta Quinoa Salad is the perfect recipe for healthy meal prepped lunches, quick weeknight dinners, or part of a festive summer BBQ!
Serves: 6-8
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
1 cup quinoa
2 cups vegetable broth
1 15.5 oz can black beans
1 cup fire roasted corn
2 tablespoons olive oil
1 tablespoon white wine vinegar
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
2 spring onions, thinly sliced
How (your directions):
Add quinoa and vegetable broth to a saucepan. Bring to a boil, then cover, lower heat to low, and simmer for 15 minutes.
Meanwhile, add black beans, corn, olive oil, vinegar, cumin, chili powder, and salt to a large bowl. Stir to combine.
Once quinoa has finished cooking, turn heat off and allow to sit, covered, for another 5 minutes.
Add quinoa to the black bean and corn mixture. Top with thinly sliced spring onions.
Enjoy warm, room temperature, or cold! Store leftovers in an airtight container for 4-5 days.
Why (the science): Quinoa and black beans are rich in protein, making this a satisfying lunch throughout the week!
This 5-Ingredient Creamy Broccoli Soup comes together in less than 30 minutes and couldn’t be easier to make! It has a silky-smooth texture, made creamy from the red potatoes, and is the perfect meal prep recipe. 5-Minute Creamy Broccoli Soup is nutritious, freezer-friendly, and perfect for lunch or a light dinner.
Serves: 6
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
1 tablespoons olive oil
1 yellow onion, diced
½ teaspoon salt
5 medium red potatoes, diced
6 cups veggie broth
8 cups broccoli florets
To serve: freshly cracked pepper
How (your directions):
In a large Dutch oven or soup pot, heat olive oil over medium heat.
Add diced yellow onion and salt. Sauté for about 3-4 minutes, stirring occasionally, until onion is translucent.
Add red potatoes, veggie broth, and broccoli.
Bring to a boil, then cover, turn heat to low, and simmer for 10 minutes.
Turn off heat. Using an immersion blender, blend soup until smooth and creamy.
If you don’t have an immersion blender, transfer soup carefully to a blender and blend until smooth.
Enjoy hot with freshly cracked pepper!
Why (the science): Broccoli is a cruciferous veggie, meaning it has powerful anticancer effects!
Quiche is typically not a healthy meal- it’s usually loaded with heavy cream, half and half, butter, cheese, and sometimes bacon or ham. This Quinoa Crusted Quiche with Roasted Tomatoes and Thyme is super healthful and rich in protein and antioxidants! The quinoa crust holds its form with the help of omega-3 rich flax meal, and the eggy center is dairy-free. This quinoa crusted quiche can also be meal prepped for a week of healthy breakfasts that you can simply heat and eat 😊
Serves: 4-6
Prep time: 10 minutes
Cooking time: 50 minutes
What (your ingredients):
1 cup quinoa
2 cups water
2 tablespoons flax meal
4 tablespoons water
1 pint cherry tomatoes
1 teaspoon olive oil
½ teaspoon dried thyme
6 eggs
½ teaspoon salt
¼ teaspoon pepper
¾ cup unsweetened almond milk or Ripple (pea protein milk)
Cooking oil spray
How (your directions):
Preheat oven to 425 °F.
Add 1 cup quinoa and 2 cups water to a large sauté pan. Set heat to high, bring to a boil, then cover, turn heat to low, and simmer for 15 minutes.
Meanwhile, add cherry tomatoes to a baking sheet. Drizzle with olive oil and thyme. Roast at 425 °F for 15 minutes.
Add flax meal and 4 tablespoons water to a large bowl. Stir to combine and set aside.
To another large bowl, add eggs, salt, pepper, and dairy-free milk. Whisk to combine.
When the quinoa has finished cooking, add quinoa to the bowl with the flax meal. Stir to combine.
Spritz a tart pan or pie dish with avocado oil to prevent quinoa crust from sticking. Add quinoa and flax mixture to the pie dish, then press evenly into dish and up the sides to create a crust.
When the tomatoes have finished roasting, place them evenly on top of quinoa crust.
Reduce the oven temperature to 375°F.
Pour egg mixture over the tomatoes.
Bake the quiche for 35 minutes.
Serve hot or warm!
Why (the science): Roasted tomatoes are high in lycopene, which is especially healthful for men in helping reduce the risk of prostate cancer.
Who doesn’t want to make a recipe in under 30 minutes that can last all week in the fridge, and be enjoyed at any meal, be that breakfast or dinner! This Strawberry Quinoa Salad with Fresh Mint and Creamy Goat Cheese is rich in antioxidants, as well as protein to keep you full and satisfied. Make once, enjoy all week! The perfect simple meal prep recipe 😊
Serves: 6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
1 cup quinoa
2 cups water
3 tablespoons orange juice (juice from 1 blood orange)
1 ½ tablespoons olive oil
1/8 teaspoon salt
1 lb. strawberries
20 fresh mint leaves
2 oz. goat cheese
Walnuts to serve
How (your directions):
Add 1 cup quinoa and 2 cups water to a large sauté pan. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.
Meanwhile, create an easy vinaigrette by adding orange juice, olive oil, and salt to a large bowl. Whisk and set aside.
Slice strawberries and chiffonade the mint. Add to bowl with the vinaigrette.
When the quinoa has cooked for 15 minutes, turn off the heat, but leave the quinoa in the covered pan for 5 minutes.
Fluff the quinoa with a fork, then add to the bowl. Stir to combine.
Place in refrigerator for a few minutes to cool. Once cooled, crumble the goat cheese into the quinoa salad.
Serve room temperature or cold, and top with walnuts.
Enjoy for lunch or dinner (or even breakfast!) throughout the week.
Why (the science): Mint and other herbs are high in antioxidants, which helps reduce inflammation and boost your immune system, which helps you feel better in general!
If you’re bored with the same meals and are looking for the simplest and quickest way to switch it up, then you’re going to love this Grilled Romaine and Corn Salad with Basil Aioli Dressing. The dressing and salad come together in 15 minutes flat! The Basil Aioli Dressing is creamy, dreamy and just happens to be super healthy and vegan (but don’t tell your spouse and children that...) Whip up this showstopper salad in both winter for some needed brightness and color, and in summer to impress your BBQ party guests.
Serves: 2-4 (2 meals, 4 sides)
Prep time: 10 minutes
Cooking time: 5 minutes
What (your ingredients):
Basil Aioli Dressing:
1 cup raw cashew halves
½ cup boiling water
¼ teaspoon salt
2 tablespoons lemon juice (1 lemon)
1 garlic clove
1 20-gram package basil
For the Salad:
½ tablespoon olive oil
1 head romaine, rinsed and dried
½ sweet corn, frozen
How (your directions):
To make the Basil Aioli Dressing, start by placing cashews in a small bowl and covering them with ½ cup boiling water. Let stand 5 minutes.
While cashews are soaking, heat grill pan over medium heat. Slice the head of romaine in half. Tip: do not remove the tough bottom that holds romaine head together.
Once heated, add the olive oil to the grill pan. Place each romaine half, cut side down, onto grill pan. Next to the romaine, add the frozen corn. Cook romaine halves and corn 3-4 minutes.
While grilling, add cashews and their soaking water, salt, lemon juice, garlic clove, and basil to a blender.
Blend until smooth.
Plate by placing grilled romaine halves onto a large serving platter, then evenly distribute grilled corn on top. Drizzle liberally with the Basil Aioli Dressing.
Why (the science): Creamy dressings from the store are loaded with processed ingredients, preservatives, and unhealthy fats. This Basil Aioli Dressing is super nutritious, between the heart-healthy and protein-filled cashews and the anticarcinogenic garlic. This creamy dressing is something to feel good about 😊
Eating your vegetables has never been so easy! Make pulled BBQ at home in 25 minutes using only a few easy, whole food ingredients. Mushroom and Artichoke BBQ would be a delicious plant-based option at your outdoor picnic and summer BBQ parties 😊
Serves: 4
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
1 tablespoon olive oil
1 medium yellow onion, sliced
2 cloves garlic, minced
8 oz. white or baby bella mushrooms, diced
2 15-oz. cans baby artichokes in water, drained and diced
1 ¼ cup favorite BBQ sauce
Assembly: toasted whole wheat buns, coleslaw
How (your directions):
Heat olive oil in a large skillet over medium heat. Add sliced onions and sauté for 3-4 minutes.
Add garlic, mushrooms, and diced artichokes. Sauté for 5-7 minutes until golden brown.
Add favorite BBQ sauce and allow to simmer for 10-15 minutes, stirring only occasionally to allow for caramelization.
Serve immediately on a warm, toasted whole wheat bun with ¼ cup of coleslaw!
Why (the science): Mushrooms are a rich source of selenium and glutathione, antioxidants that lower inflammation in the body.
Easiest Vegan Chili is so easy and quick, you can make it on a weekday in 30 minutes! It requires 5-8 minutes of hands on dicing or stirring, but the rest of the cooking time is leaving the chili to simmer. Leftovers are wonderful, so this Vegan Chili also makes a nutritious meal prep recipe for lunches or dinners. Store it in the fridge in an airtight container for 4 days.
Serves: 4-6
Prep time: 5 minutes
Cooking time: 25 minutes
What (your ingredients):
2 tablespoons olive oil
1 yellow onion, diced
½ teaspoon salt
2 cloves garlic, minced
1 tablespoon chili powder
1 teaspoon cumin
½ teaspoon paprika
1 tablespoon tomato paste
24-oz. can diced tomatoes
2 15-oz. cans black beans, drained and rinsed
1 15-oz. can white beans, drained and rinsed
1 cup water
How (your directions):
Heat olive oil over medium heat in a large Dutch oven.
Add yellow onion and salt, and cook until translucent, about 2 minutes. Add the garlic and sauté for 30 seconds.
Add chili powder, cumin, paprika, and tomato paste. Sauté for 1 minute.
Add black beans, white beans, and water. Bring to a low boil, then cover, reduce heat to low, and simmer for 20 minutes.
Serve immediately with your favorite chili toppings!
Why (the science): Beans are an excellent source of protein and fiber to keep you full and satisfied, while garlic and onion have antibacterial and antimicrobial properties to boost your immune system.
We all need a meal up our sleeves that takes 5 minutes to throw together (but doesn’t look like we did). I make this Apple, Brie & Arugula Open Sandwich for lunches or dinners when I’m in a pinch. But even if I had all the time in the world to cook, this would still be a classic worth coming back too 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 slices artisan bread (I use a seeded multigrain)
1 ounce brie
1 handful arugula
½ apple
1 teaspoon good olive oil
Salt and pepper
How (your directions):
Lightly toast the slices of bread.
While the bread is toasting, slice the ½ apple into thin slices.
When bread is done toasting, spread brie cheese onto each slice. Top with arugula and slices of apples.
Drizzle with olive oil, and sprinkle with salt and pepper.
Voila!
Why (the science): This sandwich might be the easiest way to eat your fruits and vegetables 😊
Red Lentil Stew is the ultimate cozy comfort food that is incredible for your immune system- between the garlic, ginger, leek, and lemon, Red Lentil Stew has several health boosting vitamins and antimicrobial properties! It also makes a great meal prep recipe, as it stores well in the fridge for 3-4 days. Inspired by my favorite food blogger’s (Sarah Britton’s) Four Corners Soup, this Red Lentil Stew is something to look forward to after a long day’s work 😊
Serves: 4-6
Prep time: 5-10 minutes
Cooking time: 40 minutes
What (your ingredients):
1 tablespoon coconut oil
1 leek, sliced into half-moons and rinsed
Pinch of salt
5 garlic cloves, minced
1 tablespoon fresh ginger, minced
1 tablespoon cumin
¼ teaspoon cayenne pepper
1 28-oz can crushed tomatoes
1 cup red lentils, rinsed
3 cups veggie broth
½ lemon, sliced into thin rounds
1 tablespoon maple syrup
4 cups spinach
To serve: slices of avocado or grated parmesan cheese and good olive oil
How (your directions):
Heat a large soup pot or Dutch oven over medium heat. Add coconut oil, sliced leek, and pinch of salt to the pot and sauté for 3-4 minutes.
Add minced garlic, ginger, cumin, and cayenne pepper, sautéing for 1 minute.
Add crushed tomatoes, lentils, veggie broth, and lemon slices to the leek mixture. Bring to a boil, then cover, lower heat to low, and simmer for 30-40 minutes until lentils reach desired texture.
Add maple syrup and taste for seasoning. With the heat turned off, stir spinach into stew until wilted.
Serve hot with either sliced avocado, or a grating of parmesan cheese and drizzle of good olive oil.
Why (the science): Lentils are a plant-based protein powerhouse, with 20 grams of protein per 1 cup! That’s equivalent to about 3 oz of chicken breast.
I love tea sandwiches- small, bite-size, dainty and perfect for tea…As a play on an old favorite (cucumber tea sandwiches), I love the idea of creating full size Zucchini Tea Sandwiches! It couldn’t be easier or quicker to cut zucchini into thin ribbons, layer them on toasty bread with cream cheese, and drizzle them with really good olive oil. These are great for a very quick lunch, but would be beautiful to serve to a crowd on a wooden cutting board 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 pieces whole wheat oat bread (or your favorite bread)
2 tablespoons cream cheese
1 small zucchini
Salt and pepper to taste
Olive oil, to serve
How (your directions):
Toast bread to desired doneness. Meanwhile, using a vegetable peeler, slice zucchini into long, thin ribbons.
Once bread is toasted, spread one tablespoon of cream cheese (regular or vegan) onto each slice.
Layer the zucchini ribbons lengthwise across each slice. Trim off crust (and eat!), then serve Zucchini Tea Sandwiches on a wooden cutting board.
Season with salt, pepper, and a drizzle of olive oil.
Enjoy!
Why (the science): Zucchini is rich in flavonoids, which means it can help slow down aging processes by neutralizing the damaging effects of free radicals.
This salad is so yummy and refreshing, and full of heart healthy fats to keep you full! And it only takes 5 minutes and 7 easily accessible ingredients to quickly slice, assemble, and drizzle 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 cups butter lettuce and radicchio (I use a prewashed mix from Trader Joe’s)
10 cherry tomatoes
½ small ripe avocado
1 tablespoon hemp seeds
1 tablespoon aged balsamic vinegar (the older, the sweeter)
1 teaspoon extra virgin olive oil
Pinch of Crazy Jane’s Mixed Up Salt (or any seasoned salt- this one is a blend of garlic, onion, salt, and spices)
How (your directions):
Onto a large plate, place the 2 cups of butter lettuce and radicchio blend.
Slice cherry tomatoes in half lengthwise, then distribute evenly on top of the lettuce.
Slice a small, ripe avocado in half. Using the half without the pit (save the half with the pit, covered, in the fridge for another time), remove the skin. Place halved avocado cut-side down onto cutting board, then slice thinly. Fan the avocado slices and place in the center of the salad.
Sprinkle hemps seeds over the salad, then drizzle with balsamic vinegar and olive oil. Season to taste with a pinch of salt or seasoned salt.
Enjoy immediately!
Why (the science): Hemp seeds are a rich source of heart-healthy omega-3 fatty acids. You can sprinkle hemp seeds on savory dishes (from salads to pastas to soups) and sweet dishes (top a smoothie or bowl of oatmeal for added crunch).
