Heat an iron skillet over medium heat, add 2tbsp extra-virgin olive oil. When shimmering, add rinsed and drained chickpeas (14oz can) and sauté until chickpeas start to firm and turn a darker shade of tan (about 10 minutes). If you have chopped fresh herbs, add a handful (I use rosemary, thyme and parsley). Sauté for 2 minutes, add a few pinches of salt and serve.

These make great snacks! Serve as an appetizer or add to any salad or grain for a protein boost. Try them in place of the oven baked version in Lemon, Chickpea & Quinoa Tabbouleh .

Chickpeas are low in saturated fat, cholesterol free and packed with protein and fiber. One cup cooked chickpeas contains 14.5 grams of protein and 12.5 grams of fiber. Chickpeas also contain calcium and magnesium, which support bone health, and choline which supports brain function and mood.

Slice Persian cucumbers into quarters lengthwise

Sprinkle with a light pinch of Sea Salt (a little goes a long way here)

Serve alongside any meal, rice bowl, salad or as a crunchy snack or appetizer.

Cucumbers are low in calories, low in fat and contain about 95% water which makes them an excellent way to remain hydrated. They have fiber to aid digestion, antioxidants to reduce inflammation and vitamin K1, important for blood clotting.

Makes a great addition to any salad or sandwich. Refrigerate in a sealed container up to 3 days. 

• Fill a pot of water large enough to completely cover the amount of eggs you plan to make

• Bring water to a rapid boil (no need to salt the water)

• Using a slotted spoon slowly lower the eggs (1 or 2 at a time) into the boiling water

• Repeat until all eggs are submerged and boil, uncovered, for 2 minutes and 30 seconds (set the timer!)

• When time is up, turn the heat off and cover the pot. Leave the eggs in the hot water for 8 minutes (set the timer again!)

• In the meantime, prepare a bowl of ice water large enough to hold all the eggs

• Remove eggs promptly and submerge in ice bath for 3 minutes

• Peel and serve (sea salt optional)

Eggs are highly nutritious. When eaten regularly as part of a balanced diet, a medium egg contains 66 calories, 4.6 grams total fat and 6.4 grams high-quality complete protein (containing all 9 essential amino acids including adequate levels of the amino acid leucine). Evidence suggests whole eggs can support protein metabolism and conserve lean mass (which can help offset age-related frailty, when combined with appropriate exercise). Eggs also contain healthy fats, vitamin A, vitamin D, iodine, B vitamins (folate, B2, B5, B7 and B12), phosphorus, selenium and choline. Eggs are also a rich source of dietary cholesterol. Based on current evidence eggs are no longer viewed as risk factors for hypercholesterolemia and cardiovascular disease. 

Studies also show beneficial effects between egg intake and satiety, the feeling of fullness, which can have a positive impact on weight management.

Myers M, Ruxton CHS. Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen's Eggs. Nutrients. 2023 Jun 7;15(12):2657. doi: 10.3390/nu15122657 https://pmc.ncbi.nlm.nih.gov/articles/PMC10304460/

Follow these 3 easy steps for snappy green beans that are delicious on their own or sprinkled with a pinch of sea salt. Add them to salads, pair with grilled proteins, or even stir-fry with a little sesame oil (add crushed chili flakes for some heat). The options are endless!

• In a saucepan, bring 2 quarts salted water to a rolling boil 

• Add rinsed French green beans to boiling water and boil for 3 minutes (set the timer!)

• Meanwhile, prepare bowl of ice water large enough to hold all of the beans with room to spare and immediately submerse the beans in the ice bath once the time is up. 

• Remove from ice bath, dry the beans and store refrigerated for up to 3 days.

Green beans are packed with vitamins and minerals providing a good source of provitamin A, vitamins C and K1, folate, fiber and potassium. Green beans are part of a heart healthy diet and contain antioxidants which help lower inflammation and combat oxidative stress. The fiber in green beans helps with digestion and blood sugar regulation. Vitamin K1 supports blood clotting.

Slice a handful of cherry tomatoes in half and sauté in 1tbsp extra-virgin olive oil with a pinch of kosher salt and a few rough chopped parsley leaves (or try any fresh herb you have on hand) over medium heat for 5 - 8 minutes. Just until the tomatoes begin to soften and release some of their juices. 

Layer over chicken and rice or any other grain and protein combo that needs a little color, flavor and nutrition boost. Add freshly ground pepper to taste.

Tomatoes are known for their content of the powerful antioxidant, lycopene, which can help lower the risk of heart disease. Tomatoes also contain other antioxidants including beta-carotene, lutein and zeaxanthin, which help protect vision and support eye health. Tomatoes contain vitamin K and calcium which are important for bone health. The fiber in tomatoes promotes healthy digestion and increases satiety, the feeling of fullness. 

Save on cook time by cutting carrots into fries no more than 3 inches in length. The increased surface area allows them to brown more quickly. 

• Toss the carrot fries in extra-virgin olive oil, salt, pepper and fresh chopped thyme

• Line the carrot fries along a parchment covered roasting pan (avoid overcrowding the pan so heat can circulate) and roast, uncovered, at 400°F, for 30 minutes

• Top with fresh chopped parsley and enjoy!

Carrots are an excellent source of the provitamin A, beta-carotene, which is essential for vision and has antioxidant capacity which supports skin health and benefits immune function. The fiber in carrots supports digestive health and the potassium in carrots helps regulate blood pressure. 

Raw carrots have a lower glycemic index ranging from low to moderate and won't cause rapid blood sugar spikes. Generally, when eating cooked carrots, serve alongside a protein (eggs, chicken, steak or tofu) or healthy fats (Olive oil, almonds), to slow down the absorption of sugars and help avoid blood sugar spikes.