Quinoa Salad with Olives, Feta and Cucumber

Quinoa Salad with Olives, Feta and Cucumber

by

This is my go to quinoa salad 100% because of the feta and olives. I love the simplicity and flexibility of the recipe that allows you to make adjustments to your personal preference.

I know I can’t be alone it this approach… do you have grocery list staples? Things you buy every week no matter what? Well, I do. And that is how this salad was made. These veggies are every week buys. And the olives and feta we get at Costco, because we use them so often.

INGREDIENTS + DIRECTIONS

One of the easiest things about this recipe is the measurements. When in doubt add 1 cup of the ingredient. Take a look below you’ll see!

  • Quinoa (1 cup dry)
  • Feta (1/2 – 1 cup crumbles)
  • Kalamata olives or Mixed Greek olives (1 cup pitted and chopped)
  • Cucumber (1 cup chopped)
  • Cherry Tomatoes (1 cup chopped)
  • Bell Pepper (1 cup chopped)
  • Red Onion (1/4 – 1/2 cup diced)
  • Garlic Olive Oil (1 TBSP)
  • Balsamic Vinegar (2-3 TBSP)
  • Cracked Black Pepper
  • Red Pepper Flake (optional)

ingredients for quinoa salad

DIRECTIONS

Cook your quinoa per the package directions. I am personally, not into the pre-rinse step of quinoa. I know that may be controversial, but mine turns out just fine without it.

Chop up all the veggies and olives and toss them into whatever you will serve the quinoa salad in, less dishes is always a good thing. Toss the veggies and olives in the garlic olive oil, balsamic vinegar and cracked black pepper.

After the quinoa has cooled down put that in the bowl with your dressed veggies and combine. Add your feta and give it a taste test, you may want to add a bit more oil or vinegar because the quinoa will really soak it up. Top it off with some red pepper flakes if you like a little kick and you are done.

Chill the dish in the fridge before eating or serving!

On my life it really is that easy. And I find it gets better day 2. So easy for weekday dinners, weekend dinner parties and your packed lunches.

COMPANION DISHES

In all honesty I could eat just this quinoa salad for any meal, but when I’m feeding a room I like to include this salad with any Mediterranean theme dish like a spinach stuffed chicken breast or garlic shrimp kabobs on the grill. I also think it pairs well with lemon and pine nut roasted asparagus.

I hope you enjoy!

Disclaimer – Mike did not eat this. He will turn and run from quinoa. There is no cheese or olive game strong enough to make Mike eat quinoa. 

Sculpt Your Goals: Dumbbell Only Workout Program

Sculpt Your Goals: Dumbbell Only Workout Program

Are you ready to start a new workout program that focuses on building strength in a simple and effective manner? Then you are in the right place! My Dumbbell Only Workout Program is your answer to achieving your fitness goals. Let's explore why my program is the...

read more
3 Reasons to Own Your Own Training Business

3 Reasons to Own Your Own Training Business

Owning your own training business can be an exciting and yet overwhelming thought. But ask yourself... Are you committed to the long term? Does passion and knowledge fuel your desire to work with clients everyday? Are you looking for more career advancement...

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Sheet Pan Feta Gnocchi

Sheet Pan Feta Gnocchi

by

This week I am bringing you a crowd pleasing, easy prep, minimal clean up recipe called Sheet Pan Feta Gnocchi.

This recipe came out of a need for fast recipes and our families love for pasta. I love recipe that are “cook in one pot” or bakes on one sheet. And last year we shared 3 sheet pan recipes that can be seen in Friday Favorites: Sheet Pan Recipes for Fall. So if you need more inspiration look at that article.

Let’s get back to this recipe.

Prepping this recipe is extremely easy. There is hardly any chopping, dishes, or steps involved. You can adjust your ingredients to add more veggies or protein based on your preferences. Keep reading for ingredients, substations and other ideas.

Ingredients + Directions for Sheet Pan Feta Gnocchi

  • 12 oz Pre-made gnocchi
  • 1 large red pepper
  • 1 container of cherry tomatoes
  • 3 cloves of garlic
  • 6 oz container of feta
  • 1 tbsp oregano
  • 1 tbsp basil
  • 1/2 tbsp red pepper flakes
  • Olive oil
  • 2 huge handfuls of spinach

In addition to these ingredients I highly recommend using a silicone baking sheet. It will save you time in prep and clean up. I have used a variety of brands – just make sure you get the size that correlates best to your baking sheet.

I also suggest a rimmed baking sheet. It will keep the juices and oil from spilling in your oven.

  1. Pre heat oven to 425.
  2. Chop red pepper into a mouthful size.
  3. Mix all the ingredients, except the spinach, in a bowl and mix.
  4. Spread on a silicone mat on your baking sheet and put in the oven for 20-25 minutes.
  5. You MUST mix everything halfway through. This prevents the gnocchi and feta from crisping too much on one side.
  6. After baking put it all back into the bowl you mixed in and toss in spinach. Cover for 2 minutes to help spinach wilt.
  7. ENJOY!!

KEY POINTS AND SUBSTITUTIONS for Sheet Pan Gnocchi

I can’t stress the middle of the bake mix. As a person who hates this step in all other recipes, it is necessary. Don’t skip it.

You can easily add a protein like chicken or sausage into the bake. I would cube whatever meat you choose to keep every bite size at serving.

You could easily use kale instead of spinach, but it doesn’t wilt as fast. You may need to keep it covered longer or just enjoy the different texture.

If you are not a fan of spice you can scale back the red pepper flakes, but Freddy (my 1 year old son) wasn’t bothered one bit by the spice.

Save your mixing bowl for serving! This saves you a dish, but you also get to take advantage of all the delicious flavor that was in the bowl.

SHOP MY KITCHEN ESSENTIALS

Here are some of my favorite kitchen items – from cooking to plating . Thank goodness for Crate and Barrel! And if you are looking for another recipe idea check out Homemade Tostadas.

I do earn a commission on some of these links, but there is no charge to you. Your support is appreciated!

DISH SOAP CONTAINER | PERSONALIZED KITCHEN TOWELS | SHUN KNIFE| DUTCH OVEN

GARLIC PEEL AND PRESS | MIXING BOWLS

kitchen cooking essentials

METAL PLATTER | FLATWARE | TOBEN PLATE | WOOD CUTTING BOARD | DUTCH OVEN | SHUN KNIFE

 

Sculpt Your Goals: Dumbbell Only Workout Program

Sculpt Your Goals: Dumbbell Only Workout Program

Are you ready to start a new workout program that focuses on building strength in a simple and effective manner? Then you are in the right place! My Dumbbell Only Workout Program is your answer to achieving your fitness goals. Let's explore why my program is the...

read more
3 Reasons to Own Your Own Training Business

3 Reasons to Own Your Own Training Business

Owning your own training business can be an exciting and yet overwhelming thought. But ask yourself... Are you committed to the long term? Does passion and knowledge fuel your desire to work with clients everyday? Are you looking for more career advancement...

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

HOMEMADE TOSTADAS

HOMEMADE TOSTADAS

by

Hey guys! I have a delicious recipe for you today – TOSTADAS!

Let’s talk about tostadas. They are amazing. It is basically an open faced hard shell taco.

What’s the best part of hardshell tacos? The crunch. You can’t argue that.

What’s the draw back to hardshell tacos? The fact that the entire taco can crack and then you have a crumbling mess in your hands, it’s all over your face and your dinner date is just shamefully shaking their head at you.

Tostadas to the rescue!

In all seriousness, these are two great spreads for your next tostadas dinner and I have some of my kitchen essential you can shop. Tell me what you think in the comments!

tostadas plated

INGREDIENTS + DIRECTIONS

  • Tostadas
  • Feta or cotija cheese
  • Spanish rice – i like to serve this as a side, super easy on the stovetop

AVOCADO SPREAD

tostadas plated

  • 2 avocados
  • 1 can of chickpeas
  • 2 large cloves of garlic
  • 20 sprigs of cilantro
  • Juice 1 lime
  • 1/2 teaspoon of salt
  • 1/2 teaspoon of black pepper
  • 1/2 teaspoon of cumin
  • 2 Tablespoon of olive oil
  • optional to add jalapeño if you like an extra kick!

This is possibly the easiest step. Toss everything, at once, into a blender or food processor and mix until smooth. If yours is too thick add water by the tablespoon to find your preferred consistency. This keeps really well in the fridge for a few days. We often eat left overs with chips the next day or on other dishes like breakfast burritos and southwest tortilla soup.

SWEET POTATO SPREAD

  • 1 c white onion diced
  • 3 cloves of garlic
  • 3 c sweet potato diced
  • 2 c diced tomatoes
  • 2 c salsa
  • 1 jalapeño
  • 6 oz cream cheese
  • 1 can of black beans (drained)
  • 1 Tablespoon olive oil

I took this recipe from an enchilada recipe that I love (thanks Libby!). I added some jalapeño to kick it up a notch, lowered the cream cheese and added an extra simmer to let it thicken up into a better spread.

Start by sautéing the onion and garlic in olive oil for 3-5 minutes on medium heat. Add the sweet potato, tomatoes, salsa and jalapeño and bring it to a boil. Then lower it to a simmer and cover for about 40 minutes. Mash everything until smooth (relatively) and then add cream cheese and black beans. Stir and simmer for 10-15 minutes to thicken.

PICO DE GALLO

tostadas plated

  • 4 medium tomatoes diced
  • 1 small red onion diced
  • 1 cucumber diced (optional, but highly recommend)
  • 15 sprigs of cilantro chopped
  • Juice of 1 lime
  • Sea salt to taste

Dice everything up and toss it together. This gets better with time. Pop it in the refrigerator and let the flavors mingle before eating.

SHOP MY KITCHEN ESSENTIALS

Here are some of my favorite kitchen items and exactly what I used to set-up my pictures. Thank goodness for Crate and Barrel! I do earn a commission on some of these links, but there is no charge to you. Your support is appreciated! 

METAL PLATTER | RAMEKIN | TOBEN PLATE | WOOD CUTTING BOARD | NINJA BLENDER | SHUN KNIFE

KITCHEN ESSENTIALS

Sculpt Your Goals: Dumbbell Only Workout Program

Sculpt Your Goals: Dumbbell Only Workout Program

Are you ready to start a new workout program that focuses on building strength in a simple and effective manner? Then you are in the right place! My Dumbbell Only Workout Program is your answer to achieving your fitness goals. Let's explore why my program is the...

read more
3 Reasons to Own Your Own Training Business

3 Reasons to Own Your Own Training Business

Owning your own training business can be an exciting and yet overwhelming thought. But ask yourself... Are you committed to the long term? Does passion and knowledge fuel your desire to work with clients everyday? Are you looking for more career advancement...

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

3 TIPS FOR A BALANCED DIET

3 TIPS FOR A BALANCED DIET

by

Hey there! We are here to talk about a balanced diet. Specifically, how can you achieve and maintain a balanced diet. If you have looked around the inter webs before you know there are a lot of recommendations like “eat a colorful plate”, “drink a glass of water before every meal”, “eat half your weight in grams of protein per day” and more. While those may be helpful, I don’t think they actually get you to a balanced diet.

Because a balanced diet is part of a much larger picture than just what is on your plate or going into your body.

3 TIPS FOR A BALANCED DIET

  1. Understand what impacts a balanced diet.
  2. Create a foundation on which a balanced diet can thrive.
  3. Seek help from a qualified professional when appropriate.

 

TIP 1 – UNDERSTANDING WHAT A BALANCED DIET IS

BROCCOLIOur diet, or nutrition, is part of our lifestyle. It is a reflection of who we are and what we like to do. And it should be. My point is that changing eating habits to have a more balanced diet might not be as simple as “eating a colorful plate” because our lifestyle is made up of things like a career, our family/friends and our hobbies. And those things create our environment. They can be stressful or up-lifting, they can provide support or conflict, and they will impact your diet.

Here is a little story for you. I have been married for 3 going on 4 years. If you asked my husband when we got married if he would ever eat a primarily plant based diet he would have laughed in your face. There is no way. He was a meat and potato kind of a guy. But fast forward to today and he sat with me last night eating a vegan noodle dish telling me how good the vegetables tasted.

All of this is to say, that I didn’t set out to change his habits and he didn’t set out to change his own. When we married our environment changed. I love to cook, he doesn’t. I cook what I want because he doesn’t find menu planning fun. I don’t care for meat and never really have. So I don’t choose it. If he was left to his own devices he would have a frozen pizza a day. But since our environment is us together, trying to eat meals as a family, a heavily plant based diet is his reality.

I am in no way telling you to eat a plant based diet, but rather show you that your environment will impact your dietary choices and more. Factors like environment, past experiences, psychology, sleep, exercise, stress, emotions and more are interwind. Acknowledging the big picture will make balance more attainable.

You can read more about the relationship between fitness and weight loss in this article. There is a great pie chart that gives you perspective on exactly what you should consider when trying to lose or manage weight.

 

TIP 2 – CREATE A FOUNDATION

EATING WITH BABYYou might read this heading and think I’m going to list all the basic nutrition principals to follow. Like a verbal food pyramid. While that is important to a balanced diet, I am talking about something else. A support structure that you helps you build strong habits.

When I think of the support structure that has allowed me to be successful personally and professionally I think of my family + my husband, the copping strategies + skills I posses and perhaps the most important the foundation of my belief.

I have called my parents, friends and family many times with my next crazy idea. Here is a look at a couple of the conversations.

Me: I’m going to run 5 marathons in 5 days for charity. | Mom: That sounds hard, have you ever ran a marathon before? | Me: No. | Mom: Well you have the education to get yourself there and the stubbornness not to quit. Good luck!

Me: I’m going to do an IronMan. | Husband: Oh boy, have you ever swam in open water? | No. But you have, so you can teach me. | Husband: Have you ever been clipped in on a road bike before? | Me: No. But you have, so you can teach me. | Husband: Ok, but I’m not doing an IronMan.

Who you surround yourself with and who you interact with on a daily basis has a huge impact on your ability to create habits, achieve success and live a healthy lifestyle. If you are struggling to eat a balanced diet lean on your support group. They can help to reinforce good habits that will help you meet your goals.

 

TIP 3 – SEEK HELP

LIFESTYLE BALANCE WITH BABYAnd if you feel lost or uncertain seek professional help. Not from a personal trainer (like me), but from a certified professional with training in what you need help with. There are nutritionist and dietitians that specialize in various areas like sports nutrition, extreme weight loss, metabolic issues and more. There are also mental health professionals that can help with your food relationship.

Annie interviewed a dietician for her perspective on where to start when trying to improves one’s diet. Read that article here. There might be an action point you can start implementing.

I encourage you to be wary of the “next best thing” being advertised. There is no one size fits all for everyone. But most of all I encourage you to find comfort with yourself and your life.

I really try to eat a balanced diet every day – whole grains, tons of veggies, good fats, fruits and protein. I am lucky I love vegetables making them easy to eat. I am not perfect. I could put away a frozen pizza in the blink of an eye and follow that up with an entire bag of tortilla chips and a jar of salsa. So I like to keep a library full of easy recipes that I can rely on for meals.

Here are my recipes (from left to right): Spicy Noodles, Mediterranean Rice Bowl, Potato Sauté, Ramen with Bok Choy, Sun Dried Tomato Pesto Pasta, Tomato Soup + Grilled Cheese.

 

I promise to get a recipe up for each of these soon, but follow us on Instagram for weekly recipes! Check our recipe highlight for some inspiration.

Sculpt Your Goals: Dumbbell Only Workout Program

Sculpt Your Goals: Dumbbell Only Workout Program

Are you ready to start a new workout program that focuses on building strength in a simple and effective manner? Then you are in the right place! My Dumbbell Only Workout Program is your answer to achieving your fitness goals. Let's explore why my program is the...

read more
3 Reasons to Own Your Own Training Business

3 Reasons to Own Your Own Training Business

Owning your own training business can be an exciting and yet overwhelming thought. But ask yourself... Are you committed to the long term? Does passion and knowledge fuel your desire to work with clients everyday? Are you looking for more career advancement...

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Weekend Brunch Egg Bake

Weekend Brunch Egg Bake

by

This Fall egg bake recipe is absolutely delicious and perfect for a weekend brunch at home. And dare I say it … simple. There is plenty of room for you to customize it to your flavor preferences. For example, I like spicy so I topped mine with sriracha and jalapeños.

I eat a heavily plant based diet. In no way would I consider myself a vegan or even a vegetarian, but I am an odd mix of them. Plus a pescatarian. I love fish & seafood. However, living in the midwest means good fish that hasn’t travel a significant distance is impossible to find. So I limit my consumption.

For my house we went with a plant based sausage. Morning Star Breakfast Patties are the way to go. I haven’t tried a lot of plant based options over the years and this one is my personal favorite. Huge bonus is that Mike, who is mister meat and potatoes, love them too.

egg bake brunch recipe

For this weekend brunch egg bake I threw together spinach, red pepper, onion, garlic and potatoes from my garden. Salt and pepper to taste and boom you have an egg bake.

Now, most people like to incorporate milk and/or cheese into their egg bakes for a wonderful creamy texture. And that is a great idea. I repeat a great idea. My recommendation would be to put in 1/4 – 1/2 cup of milk and 1/2 c to 1 c of cheese.

Weekend Brunch Egg Bake

veggie bake with sriracha

I know my egg bake looks even more delicious because I made it in a cast iron pan, but let’s be very honest … you don’t need one. I also make these egg bakes in glass pyrex dishes. USE whatever you have on hand or check out what I used in the equipment section.

This recipe can scale easily. Cut in half to serve for one or double to serve for a larger group. I like to factor 2-3 eggs per person depending on who’s eating.

You can also sauté everything ahead of time and store to use later. I know MANY egg bake recipes say they can be combined and then sit in the refrigerator over night. I can’t see why that wouldn’t work here. However, I have never tried that. So someone please try it and let me know how it goes 😜.

Feeds 2 hungry people | Prep 20 minutes |Bake 20 – 25 minutes

 

 

egg bake in progress

INGREDIENTS

  • 6 eggs
  • 2 c fingerling potatoes, cubed
  • 2 handfuls of spinach, rough chop
  • 1/2 red pepper, diced
  • 1/4 c red onion, diced
  • 2 cloves of garlic, diced
  • 4 veggie sausage patties
  • olive oil
  • salt & pepper to taste
  • optional: 1/2 milk & 1 c cheese

STEPS

  1. Preheat the oven to 350 degrees.
  2. Chop up the potatoes into cubes. Choose a size that will be easy to eat with a little bit of eggs and other veggies. Rough chop the spinach & dice up the red pepper.
  3. Dice up the onion and garlic and start to sauté it over medium heat.
  4. Add in the red peppers and potatoes. Cook until the potatoes start to brown and are soft. Approximately 15 minutes.
  5. While the veggies are on the stove beat your eggs and optional cheese and milk together.
  6. Place the frozen sausage patties into the pan of your choice, just make sure you oiled/greased it, then throw on top the veggies and pour the egg mix over the top.
  7. Pop it in the oven for 20-25 minutes. Optional to start with a piece of tin foil over the top to prevent too much browning and remove it for the last 5-10 minutes.

TIPS FOR MAKING THIS WEEKEND BRUNCH EGG BAKE

I can’t stress the oil your pan section enough. If you decide to buy a cast iron skillet make sure you educate yourself on “seasoning” your skillet or prepare yourself for a post egg bake MESS. I have made the mistake, it isn’t fun. And be aware that metal brushes and abrasive cleaners are a no go for the cast iron.

Try incorporating different flavors with seasonings and cheeses. I like to make this with a Mexican twist and put taco seasoning on the potatoes. Then I serve it topped with salsa or taco sauce and avocado. Game changer. Guaranteed.

Keep an eye on your egg bake. Every oven is different. Yours bake time may vary. You also want to be able to keep an eye on the top of the egg bake and cover it with tin foil if it looks like it is getting over done but the eggs aren’t done. This is a problem when you make a full serving in a smaller dish – so the bake is deep.

EQUIPMENT

Basic kitchen equipment is all you need In fact I would bet you have everything you need in your kitchen right now. But if you want to new tools or just curious what I use, take a look. These are affiliate links, which means I make a commission when you purchase, but it does not impact the price you pay 😃.

Shun Knife

My dear friend, Christine ,turned me into a knife snob. She has this line of knives and after one night of cooking with her 5 years ago I was never able to look back. I highly recommend everyone to have one exceptional knife in their house. And more importantly to take care of it.

The Lodge Cast Iron Skillet

My grandmother had a few cast iron skillets and I was enamored by them. It felt like the right way you were suppose to cook. I have since learned that I am likely not a qualified cast iron skillet cook and that I wish my grandmother was still around to drop some knowledge on me. HOWEVER, egg bakes and pull apart bread are two recipes that I make in the skillet.

All-Clad Non-Stick Frying Pan

I have never had a better frying pan. My dad turned me on to the all-clad non-stick line when he asked for one for Christmas. They are more expensive, but you will never have a better experience. From the ease of cleaning to the even cooking temperature, this pan is worth every penny.

I also like a cute kitchen. I know that sounds ridiculous, but there is something about having things neat, organized and cute that make me want to cook. Which is why I love the oil container my friend gave me. It was made by an artist in the PNW. Not pictured is a flowered vase that was my grandmothers. The same OG I was talking about earlier. I keep all of my garlic in it.

Have fun with your kitchen set-up and I swear cooking becomes more fun. I like to mix new items with meaningful and practical to make me feel comfortable and creative in the kitchen.

🚨FOLLOW US HERE 🚨

YouTube: http://www.youtube.com/purefitnesswi

Facebook: http://www.facebook.com/purefitnesswi

Instagram: http://www.instagram.com/purefitnesswi

Pinterest: https://www.pinterest.com/purefitnesswi