The Sassy Dietitian

Real Food Nutrition in a Fast Food World

Recipes

Grilled Salmon Tacos with Roasted Poblano Avocado Sauce

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These grilled salmon tacos are super easy to make and are a delicious weeknight treat. Not to mention this simple Roasted Poblano Avocado Sauce might be a new household staple. Upgrade your Taco Tuesday (or Taco any day of the week) to these grilled salmon tacos with roasted poblano avocado sauce and stop having dinner planning burn out.

Salmon 101

I used to hate fish. I would wish every time I was handed a fish stick that it would be a mozzarella stick. I’m not going to lie, I would still prefer a mozzarella stick over a fish stick BUT I no longer hate fish. I’d prefer it to be raw or grilled and not fried but I’m way less picky these days, which is far more exciting when it comes to trying food.

Of all the fish, I’d have to say, salmon is my favorite. I could eat it often and not get sick of it. I love that it is so flaky and versatile. I’d eat it in a raw sushi roll variety or grilled, or even smoked. I’ll even eat it from a can, and make it into a salmon salad.

Why Salmon?

Well, if you must know, it’s not only delicious but it’s also healthy for you, bonus! Salmon is known for being rich in your omega 3 fatty acids, aka the nutrient that is anti-inflammatory. So many people ask me if they need a fish oil pill. My response is normally “well how much fish do you eat per week.”

More often then not, people say “none.” Well friends, you cannot (and should not) try to out supplement your diet. Instead, as long as fish is not an allergen, you should try to incorporate. If and only if you try and cannot get behind it should you then consider supplementing. I tried to give you a tasty recipe to sway you in the direction of eating some fish in your diet, you’re welcome.

Tacos Every Day

Who here loves tacos?! I’m going to assume you all said yes. I am a taco lover through and through. I mean, if we’re being honest, the taco is just a vehicle for the delicious filling and toppings it holds. More often than not I eat more of the filing than I do the actual taco shell.

Tacos can certainly be made to be unhealthy when you start adding fried foods, tons of cheese and sour cream and other toppings BUT for the most part it’s fairly easy to make tacos work for your general health goals and accommodate to many taste buds due to the vast array of toppings available.

Toppings Make Your Tacos

Here’s a list of some of my favorite taco toppings, feel free to add them to this recipe or save for another taco recipe.

  • Diced cherry/grape tomatoes
  • Sliced jalapeños
  • Olives
  • Salsa
  • Lettuce
  • Pickled red onions
  • Shredded or crumbled cheese
  • Greek Yogurt (in place of Sour Cream)
  • Avocado/Guacamole (ok, or the Roasted Poblano Avocado Sauce)
  • Hot sauce

What are your favorite taco toppings?

Grilled Salmon Tacos

I love fish tacos, I love meat tacos, I love veggies tacos, I love breakfast tacos. Seriously I probably could just stop and say I love tacos. However, these Grilled Salmon Tacos with Roasted Poblano Avocado Sauce are in my top 10 favorite taco recipes.

These tacos are super easy to make. You can even make the salmon in the oven (400°F x 15 minutes) and prepare the sauce a day or 2 ahead of time if you need to save on time or don’t have a grill.

Pro Tip: Stock your freezer with good quality salmon filets so you have no excuse to get a quick & healthy dinner on the table. I’ve been using Butcher Box (not sponsored) and love them, use my referral link here.

Print Recipe

Grilled Salmon Tacos with Roasted Poblano Avocado Sauce

Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Servings: 4
Calories: 459kcal

Ingredients

Salmon

  • 4 6 oz. salmon filets
  • 1 Tablespoon avocado oil
  • 1 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 lime juice

Poblano Avocado Sauce

  • 2 poblano peppers
  • 2 avocados
  • 2 limes juiced
  • 1 tablespoon avocado oil
  • 1/4 cup cilantro
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon cumin
  • 1/4 teaspoon crushed red pepper flakes optional

Tacos

  • 8 corn tortillas
  • Toppings: cherry tomatoes, cilantro, corn, red onion, jalapenos, salsa, etc.s

Instructions

Salmon

  • Preheat grill to medium heat
  • Mix oil with lime & spices and spread evenly on top of salmon
  • Place salmon, skin side down on grill and grill for 10 minutes or until salmon flakes easily

Poblano Avocado Sauce

  • Place peppers on a foil lined baking sheet and broil for 5 minutes, turn over and broil for an additional 5 minutes.
  • Remove from oven, and wrap peppers in foil so they are sealed for 5 minutes outside of oven, until skin is easy to peel
  • Peel peppers and remove stem & seeds
  • Add all ingredients for sauce to a blender and blend until smooth

Tacos

  • Warm corn tortillas either on the grill, over gas-stove flame, or in the microwave.
  • Assemble 2 corn tortillas with 3 oz. salmon with 1 tablespoon of sauce & toppings of choice for one serving.

Nutrition

Calories: 459kcal | Carbohydrates: 32g | Protein: 36g | Fat: -39g

Alright, your turn! Enjoy this salmon taco recipe and don’t forget to tag me @thesassydietitian when you make your #sassyapproved recipes.

xoxo,

Sassy

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I MAY BE COMPENSATED THROUGH AFFILIATE LINKS IN THIS POST AND ON THIS SITE. HOWEVER, ALL OPINIONS ARE MY OWN. COMPENSATION HELPS WITH ANY EXPENSES NEEDED TO KEEP THIS BLOG GOING.

Berry Cocoa Mango Beet Smoothie

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This Berry Cocoa Mango Beet Smoothie may be a mouthful to say but it is the most delightful mouthful to drink or enjoy as a smoothie bowl. Use it as a breakfast, snack or even a post workout drink to fuel yourself up both inside and out. 

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This post was created thanks to a partnership with BareOrganics. & GNC.

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Smoothies, Healthy or Nah?

One question I get to no avail is “are smoothies healthy?” Some people are in the camp that smoothies are essential when it comes to health and weight management. Others think that smoothies are the devil and make you gain weight. Here’s the cold hard truth friends. Smoothies can be both healthy and unhealthy depending on what you put in them and how you consume them. 

IF you are adding sugar, fake fruit, and other unknown ingredients to your smoothies, yes they can be less than desirable for your health. However, smoothies are a great way to add plenty of nutrients in a very convenient and easy to digest manner. 

So, smoothies are 100% #sassyapproved but I encourage you to look at what ingredients you are putting in your smoothie and make sure that they fit your needs and help you reach your goals.  Adding good quality products, like BareOrganics into your smoothie is not only a surefire way to ensure you’ll have a real food smoothie but also one that tastes good. 

What are Superfoods?

Ah, so gad you asked. Superfoods are foods that are thought to provide certain health benefits. While I’m not a huge fan of the word itself as I think sometimes it gives too much credit to a food, it is still a nice indicator of a food we could add more of to our diet and feel good both inside and out by doing so. I’ve written about my thoughts on superfoods before so I won’t bore you. 

However, BareOrganics sent me a bunch of their superfood products to try and I made a few recipes to see how I liked them. I thought for sure I would hate the beet powder, not because I hate beets (I actually love them), but because it seemed like a weird product to use and would presumably make my food taste too earthy. I was wrong, this beet powder might be one of my new favorite things to add to smoothies, shakes, and overnight oat recipes, stay tuned for more in the future. 

The “superfoods” in this recipe include:

Not to mention the boatloads of berries I threw in and on top of my smoothie. 

BareOrganics Superfoods

BareOrganics makes it easy to find good quality products to add to your every day recipes. It can make someone who is not typically a fruit/veggie consumer to start adding them to their diet. Now, I’ve always been a real food advocate, aka eat the real food, but I’m also a “meet you where you’re at” advocate too. If you’re currently eating a diet of cheese and hot dogs, I’d much rather get you to get good nutrients in any manner I could that was sustainable and achievable for you. These powders from BareOrganics might just be what the dietitian ordered.

Smoothies are achievable for most, just grab yourself a blender, some BareOrganics, your favorite milk, fruit, and maybe even some frozen spinach and go to town on treating your body like it loves to be treated, ooooookay?! Good talk. Enjoy the recipe and let me know how it turns out. 

You can grab BareOrganics online on their website or via GNC, it’s that easy. 

Pro tip: prepare for this smoothie the night before so that all you have to do is dump and run (aka throw it in a blender and run out the door) in the morning. Here’s how

  • Place measured out frozen mango & berries in a freezer safe bag together in the freezer
  • Measure out milk, and mix with maple syrup in a bowl, store covered in the refrigerator.
  • In the bottom of a dry blender (or bowl) add cocoa powder,  and beet root powder, collagen/hemp powder, cover and leave on counter. 
  • Blend it all together in the AM and pour into your favorite mug and take it with you in your favorite shaker bottle. 

Alrighty, have at it and enjoy this #sassyapproved Berry Cocoa Mango Beet Smoothie. 

Berry Cocoa Mango Beet Smoothie
Print Recipe

Berry Cocoa Mango Beet Smoothie

A quick and easy smoothie you can feel good about inside and out. Enjoy it as a breakfast, snack or even a post-workout recovery.
Prep Time5 mins
Total Time5 mins
Course: Breakfast, Drinks, Snack
Cuisine: American
Servings: 1
Calories: 455kcal

Ingredients

Instructions

  • Blend all ingredients except cacao nibs and fresh berries in a smoothie until smooth. 
  • Add water to thin as needed. Top with cacao nibs & fresh berries and enjoy immediately.

Nutrition

Calories: 455kcal | Carbohydrates: 79g | Protein: 20g | Fat: 9g

Now, go and enjoy this super rich and creamy Berry Cocoa Mango Beet Smoothie. If you want, turn it into a smoothie bowl. Make sure you take a picture of it and tag @thesassydietitian @BareOrganicssuperfoods & @ GNCLiveWell so we can see your delicious creation!

Are you a smoothie fan?! Why or why not?

xoxo,

Sassy

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This post was created thanks to a partnership with BareOrganics. & GNC but have no fear, all opinions and recipes are my own. 

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Berry Cocoa Mango Beet Smoothie

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I MAY BE COMPENSATED THROUGH AFFILIATE LINKS IN THIS POST AND ON THIS SITE. HOWEVER, ALL OPINIONS ARE MY OWN. COMPENSATION HELPS WITH ANY EXPENSES NEEDED TO KEEP THIS BLOG GOING.

Taco Stuffed Zucchini Boats

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Is Zucchini growing out the wazoo around you this summer! It sure is by us, so let’s put it to good use. Try out this new Taco Stuffed Zucchini Boats recipe so that you can reap the benefits of your local harvest. 

Taco Stuffed Zucchini Boats

Zucchini Party

It’s that time of year where I am LOVING almost everything I get from my local produce supplier, Field Goods. I get a bag each week year round but some weeks it’s too much greens or too many frozen items. However, this time of year I’m overjoyed to receive my bag and see things like fresh zucchini popping out of the bag.  This week when I saw the zucchini I just new I needed to make my delicious Taco Stuffed Zucchini Boats.

It’s basically just another way to trick you into eating more vegetables by saying you’re eating tacos. No matter the way I have to do it, I’ll keep doing it so that you get to eat delicious food AND make it worth your while (aka #sassyapproved) while you’re at it. 

Taco Stuffed Zucchini Boats

Taco Tuesday Every Day

Speaking of tacos, why do we only have to think about tacos on Tuesday or during happy hour?! Tacos deserve attention every dang day. These Taco Stuffed Zucchini Boats are quite literally good every day of the week and don’t need it to be Taco Tuesday for you to put them on your plate, or heck, chop them up in a bowl and put it over rice. 

I’m pretty convinced I could eat a taco every day and be a-okay with it. I would just have to vary it up so that I get to eat all kinds of foods and so that I don’t overdo the chips or tortillas, which are my downfall every time. Not saying that those items are bad, just need to eat more of the veggies than not, ya know?!

Taco Stuffed Zucchini Boats

Make Ahead of Time

Listen up, you don’t have to slave away in the kitchen every dang day. It may look like all I do is cook, and yes, I probably cook more than the average human. However, I made this dish on a Sunday night and it lasted us through Wednesday along side some burgers that I will release soon that helped us get through to Friday. 

I plan ahead by having most of the ingredients on hand. I’m thinking f making up some pantry lists, freezer lists, and grocery shopping list (based on individual stores) for you guys, so keep an eye out for that.  I’ve personally been loving having a stocked freezer thanks to signing up for Butcher Box  so that I don’t have to worry about sourcing good meat for the week, I just thaw it, grab my spices, and veggies and BOOM, Taco Stuffed Zucchini Boats coming in hot. 

Pro Tip: If you prefer to make these unstuffed, chop up the zucchini and saute it all up in the same skillet and omit the oven step.

Taco Stuffed Zucchini Boats
Print Recipe

Taco Stuffed Zucchini Boats

Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Main Course
Cuisine: American
Servings: 6

Ingredients

  • 3 medium zucchini
  • 1 tablespoon avocado oil
  • 1/4 cup red onion small dice
  • 3 garlic cloves minced
  • 1 red bell pepper small dice
  • 1 pound lean ground beef
  • 1 teaspoon chili powder
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup cheddar cheese shredded

Toppings (Optional)

  • cherry tomatoes quartered
  • jalapenos sliced
  • avocado sliced
  • sour cream

Instructions

  • Preheat oven to 350F and spray a 9”x13” baking dish with cooking spray.
  • Slice zucchini in half lengthwise and scoop out pulp leaving at least 1/2 inch of the shell and lay zucchini scoop side up in baking dish. 
  • Chop the zucchini pulp, set aside.
  • In a large skillet, heat oil over medium heat, add onion and saute for 2 to 3 minutes add garlic, bell pepper, zucchini pulp and saute for another 2 minutes
  • Add in ground beef and spices and cook until beef is no longer pink. 
  • Remove from heat, drain excess liquid and stir in 1/2 cup of cheddar cheese then scoop beef mixture into zucchini boats, top with the other 1/2 cup of cheddar cheese and bake uncovered for 20 minutes. 

Notes

Nutrition for 1 zucchini boat
260 calories
17g fat
7g carbohydrates
21g protein

Let me know if you make these simple Taco Stuffed Zucchini Boats and feel free to tag @thesassydietitian on social media so I can see your work of art.

xoxo,

Sassy

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Taco Stuffed Zucchini Boats

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I MAY BE COMPENSATED THROUGH AFFILIATE LINKS IN THIS POST AND ON THIS SITE. HOWEVER, ALL OPINIONS ARE MY OWN. COMPENSATION HELPS WITH ANY EXPENSES NEEDED TO KEEP THIS BLOG GOING.

Air Fryer Gluten-Free Oatmeal Cookies

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I’m not sure if you all know this but I teach a few classes at a local kitchen (Different Drummer’s Kitchen) and have started teaching an Air Frying class. I thought of the idea because I realized Air Fryers were becoming big (I have one myself) and people kept asking if it was worth it. The best way to see if it’s worth it? Try it before you buy it. 

Because of this class, I’ve had to get creative with my air fryer so that I can show a variety of dishes for people to make in the air fryer. One of my favorites happens to be these cookies. Ever since I posted about these cookies on my Instagram, people have been asking me for the recipe. I’ve been a bit backlogged because of a big project I’ve been working on (more on that later). But I figured if people really wanted cookies, then they deserved cookies.

All About the Air Fryer

Air frying is the newest way to cook your food. There are two kinds of air fryers, those that have a basket and those that look more like an oven and have shelves. I, personally, have the basket variety as it’s cheaper and fits in my very tiny kitchen. However, I know people who have the oven variety that say it is well worth the extra cost. 

Air frying produces a very crispy almost fried product without the need for excess oil, breading or okay, calories. I personally care mostly that the air fryer is QUICK, easy to use, and it doesn’t take forever to heat up. The other really nice perk this time of year is that it doesn’t heat up your whole kitchen/house. So while turning on the oven would quite literally melt your face off, the air fryer saves you from the extra heat… I can’t save you from the outside temps though, sorry. 

The last thing I’ll mention about air fryers is that they are incredibly easy to use. I was teaching  a class last night and we had 4 different brands of air fryers running at once and once you learn their quirks they are super easy to use, clean, and cook with. Most recipes take under 15 minutes to make and the clean up is easy. 

Air Fryer Brands

I’ve tried a bunch of air fryers, so I figured I’d let you know my favorites so far. I have not tried the oven ones yet, so TBD on that. Here are my two favorite conventional air fryers:

Power XL

Hamilton Beach

There are so many out there, that I would recommend picking one that’s within your budget and that will fit into your kitchen. I keep mine on my counter top so it’s easy to access and therefor easy to cook with when I’m in a pinch for time.

Cooking Spray

I got this question last night and figured I’d address it here. Is cooking spray bad for you? Well, I hate to make things so black or white as poison is really in the dose. Sure, if you are spraying cooking spray on EVERYTHING or EVERYONE (once had a swim team member spray me with Pam, weird story, don’t ask haha) then, yes you maybe should consider ways to reduce it. However, if you use it once in a blue moon and have a relatively healthy diet & lifestyle you should be okay.

That being said, I’m all for finding and investing in quality products whenever possible. With cooking spray there are so many options now. Here are my favorites:

You can certainly use oil or butter to coat the basket of your air fryer, just know it will be messier, which if you’re like me and don’t mind a mess, you’re good to go. 

Air Fryer Cookies

Okay, now for what you’re really here for, the cookies. Sure, you can make cookies in your oven, but wouldn’t it be nice to not have to heat your oven up on a hot summer day, yet still get cookies?! These normally take anywhere from 2-3 batches, so plan for about 24 minutes of cook time. However you could make the dough ahead of time and just air fry the amount of cookies you want at one time. If you have a bigger air fryer, you’ll be able to reduce the amount of batches which will help reduce overall time.

Why air fryer cookies?! Because i love a good oatmeal cookie and wanted to see what the air fryer was capable of. If you don’t have an air fryer these also work in the oven at 350°F for about 12 minutes or so, so you can go that route as well, but be prepared to sweat your mustaches off in this summer heat wave .

I love these cookies and they are good any time of day for a pick me up. Feel free to share them with your crew or hide them behind the veggies so you have them all to yourself because after all you’ve worked hard for these easy to make, easy to prep air fryer cookies. 

 

Pro Tip: If you want to use less cooking spray in your life, use parchment paper shaped to the bottom of the air fryer basket and then place your cookies on top of the parchment paper! 

Print Recipe

Air Fryer Gluten-Free Oatmeal Cookies

Prep Time15 mins
Cook Time8 mins
Total Time23 mins
Course: Dessert, Snack
Keyword: air fryer, cookie
Servings: 6

Equipment

  • air fryer

Ingredients

  • 1-1/2 cups rolled oats
  • 1/3 cup oat flour (ground oats)
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1 pinch salt
  • 1/4 cup butter melted
  • 1/4 cup peanut butter
  • 2 large eggs
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1/3 cup mixins dried cranberries, nuts/seeds, chocolate chips

Instructions

  • In a large bowl mix oats, oat flour, cinnamon, baking soda, and salt, set aside.
  • In a medium bowl, whisk together butter, peanut butter, eggs, maple syrup, and vanilla. Pour this wet mixture into the dry mixture.
  • Fold in your mixins & refrigerate for 5 minutes or up to an hour.
  • Coat the bottom of an air fryer with cooking spray.
  • Form oat mixture into cookies (~10-12) and place in air fryer in batches (~4-6 per batch) and fry for 8 minutes. Remove from air fryer and allow basket to cool 1-2 minutes before removing cookies and placing on a cooling rack. Continue until all dough has been used.

Ready for Air Fryer Cookies?

If you try this recipe, tag me on social media and let me know what you think!

What other air fryer recipes do you want to see?

xoxo,

Sassy

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I MAY BE COMPENSATED THROUGH AFFILIATE LINKS IN THIS POST AND ON THIS SITE. HOWEVER, ALL OPINIONS ARE MY OWN. COMPENSATION HELPS WITH ANY EXPENSES NEEDED TO KEEP THIS BLOG GOING.

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One-Pot Savory Oats with Poached Eggs

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This post is sponsored by Pete & Gerry’s Organic Eggs

May is National Egg Month which means that I have been celebrating by putting an egg on almost everything. Just kidding, I do that every month. However, this month, thanks to Pete & Gerry’s I was able to try out a new recipe for you all to add to your own repertoire. This one pot savory oats recipe can be made for a brunch OR because it only takes 15 minutes can be made the morning of, before you head off for your busy day.

Sure, you can make excuses all day long, but if you want health to be a prioritiy, you have to set aside time somewhere in your day to make and/or eat healthy food, sorry, not sorry. 

So often people skip breakfast because they are busy, tired, ill-prepared OR think that it will make them eat less during the day. While that all is fine and dandy, more often than not skipping breakfast can lead to us eating more throughout the day to compensate and not to mention leave us with not enough energy to get through our crazy busy morning.

The only reasons to skip breakfast are 1. if you’re not actually hungry 2. if you’re ill/sick/not feeling well or 3. you forget by accident (forgetting accidentally is not EVERYDAY). You should not be skipping breakfast because you think it will give you some advantage to weight loss, that’s just silly. If you’re hungry, eat. If you’re not hungry–it’s okay to wait to eat breakfast–but, have a plan. 

Protein for Breakfast Gains

I use the word gains mostly in jest because I always think it’s funny in the fitness & sport world when people say they are doing something for gains. Like what gains? Muscle gains? Ego gains? Stomach gains? Gains train gains?! 

Anyway, in this context, we are talking about gains to improve your breakfast. We often get stuck in a rut with our meals. It doesn’t mean that we have to be stuck in it forever. I had been stuck on an overnight oat kick for a while and just recently as the seasons started to change (yes it went from winter to summer here overnight) I was no longer craving the PB& J overnight oats. 

When this happens, breakfast gets sketchy. When breakfast gets sketchy it means I end up eating something that’s not satisfying OR I end up not eating much at all which means I’ll probably end up in a hanger-fit later on.

So I spent the last week playing around with ideas for breakfast and I remembered that savory oats were a thing. I mean, lets be honest, anything can be a thing if you try hard enough. But I figured why not try out a new protein-packed breakfast option that also provided fiber, veggies, and most important taste. I’m happy to say Savory Oats have made a comeback and i’m pumped, and you should be too. 

Put an Egg on It 

All my friends know that I put an egg on almost anything. It’s a reputation I never thought I would get, but here we are. Working from home has it’s perks BUT more often then not I get so caught up in working that I forget to feed myself. Yes, The Sassy Dietitian forgets to feed herself. My best way to correct that?! I put an egg on it. 

I usually am lucky and have  leftovers that I can add an egg to. It helps to refresh leftovers AND bulk them up. I highly recommend if you’re not putting an egg on it to try it. You can put it on a salad, leftover meat, oats, veggies, and so much more. I personally put some lettuce with leftovers in a bowl and top with an egg and call it a day. It’s super satisfying & takes no time at all.

Pete & Gerry’s Eggs

You guys know that I am all about quality AND convenience. Well Pete & Gerry’s is just that. They provide a quality product (eggs) that are available nationwide. Sure, you may have to pay an extra dollar for your eggs, but wouldn’t you rather know that what you’re putting in your body will not only taste better but will also nourish you better?

Pete & Gerry’s prides themselves in having hens that live on free-range & small family-run farms with a network of over 125 farms. These hens are healthy, happy & raised on organic farms that provide high quality feed to them that are free of harmful chemicals or hormones, win-win-win. 

And if you’re going to argue with me that better quality eggs are more expensive, I urge you to look at your shampoo, shoes, paper towels, etc. and then tell me what’s actually expensive 😉 

One-Pot Savory Oats

Alrighty, enough on the quality front. If you know me then you know I hate dishes. You also know that I somehow make a mess in the kitchen just by stepping foot in it. So, anytime I have the opportunity to make a recipe in one pot, pan or gadget, I do. I’d much rather have less clean up than have the fanciest meal on the planet. You with me?!

I decided to make savory oats and see if I could do it all with one pot & one spoon. I used a medium sized stainless steel pot & a slotted stainless steel spoon. You first make the bacon, then the oats, then the eggs. It’s a beautiful thing when you only have one thing to scrub down at the end of cooking. Try out this recipe and let me know what you think! 

Pro tip: uncomfortable making poached eggs?! See my step by step guide here OR just make eggs the way you’re most comfortable (i.e. scrambled, over easy, sunny side up) 

Print Recipe

One-Pot Savory Oats with Poached Eggs

Prep Time2 mins
Cook Time10 mins
Course: Breakfast
Servings: 1

Ingredients

  • 1 slice bacon chopped
  • 2 cloves garlic minced
  • 1/2 cup rolled oats
  • 1 cup water
  • 2 tbsp cheddar cheese shredded
  • 1 tbsp apple cider vinegar
  • 2 large eggs
  • 1/2 tomato sliced
  • 2 tbsp guacamole or avocado mashed
  • salt & pepper to taste

Instructions

Oats

  • In a medium pot, cook bacon over medium heat until crispy, remove and place on paper-towel lined plate.
  • Return pot back to heat and add in garlic & cook for 1 minute (should get golden fast)
  • Add in 1 cup of water, bring to a boil & add in oats.
  • Cook for 2 minute at a simmer then remove from heat and allow to continue to cook in pot for 2-3 minutes off heat.
  • Remove oats from pot and add to bowl, stir in cheese, spices & bacon, set aside.

Poached Eggs

  • Rinse out pot (don’t need to get super clean) and add in enough water to cover 2 eggs.
  • Return pot to heat, add in apple cider vinegar and bring to a boil. Meanwhile place eggs in small bowls or ramekins (this will make it easier to drop in hot water).
  • Once boiling, stir the water clockwise and carefully drop in both eggs.
  • Cook for 3-1/2 minutes at a simmer (may need to reduce heat as you don’t want water overflowing).
  • Remove from heat with a slotted spoon and place on paper towel lined plate
  • Top oats with eggs, guac, & sliced tomato. Enjoy!

Enjoy and don’t forget to tag me @thesassydietitian & @peteandgerrys on social media if you enjoy this recipe!

xoxo,

Sassy

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I MAY BE COMPENSATED THROUGH AFFILIATE LINKS IN THIS POST AND ON THIS SITE. HOWEVER, ALL OPINIONS ARE MY OWN. COMPENSATION HELPS WITH ANY EXPENSES NEEDED TO KEEP THIS BLOG GOING.

Cherry Recovery Smoothie Bowl with Figgy Pops

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Smoothie Bowl Fad

I’ve been putting off getting involved in this fad/trend/rage for a while now. Why?! Well, because I’ve never been a smoothie person. Frankly, I like to chew my food and am not really a fan of sucking it down, unless of course it’s super hot out and I need something to cool me down. Or, if it’s the only option and I’m a hanger-monster. This Cherry Recovery Smoothie Bowl, however, may have just changed my mind.

Not to mention, bananas and my stomach are NOT friends and most smoothies/smoothie bowls have a banana base, so you know, it’s just never been all that alluring. However, when Made in Nature sent me their Figgy Pops to try, I figured, what better way to use them than in the latest and greatest smoothie bowl?! It was nothing short of magical and I think I’m starting to understand why so many smoothie bowl places are popping up.

Made in Nature Figgy Pops

Back up, Sass, a Figgy WHAAAAA? A Figgy Pop. Yes, a Figgy Pop is a delicious energy ball that is already made for you and is the perfect snack to throw in your gym bag, purse, carry on luggage, or maybe just in your lunch box.

Why am I hooked? The taste is probably one of the more important reasons I like a product. HOWEVER, I first look at ingredients, then if they pan out, I’m in to try it and then if it tastes good, I’ll recommend it. Sure, it could have the best ingredients in the world, but if it doesn’t taste good, what’s the point?! These taste like a ooey gooey robust ball of goodness.

Let’s give a shout out to the Ingredient list, because at the end of the day, Made in Nature really is the MVP as it comes to ingredients.

Ingredients of the Choco Crunch (featured in pictures):

  • Organic Dates
  • Organic Pepita Seeds
  • Organic Figs
  • Organic Sunflower Seeds
  • Organic Cherries
  • Organic Cocoa
  • Organic Coconut
  • Organic Cacao Nibs
  • Sea Salt
  • Organic Cinnamon
  • Organic Vanilla Extract

Dang, those are some solid ingredients and dare I say #sassyapproved ?! It’s nice to see a list that you can fully recognize and feel good about both inside and out and the good news is it not only looks good, it tastes good, win-win-win.

Made in Nature is a brand based out of Oregon and they pride themselves for being unapologetically organic, gluten-free, non-GMO, plant based and they should add OH SO DELICIOUS. You can find these at your local Whole Foods Market, so the next time you need a healthy snack whether for your week or on the go, you can snag a bag or 2 (errrr 10?) at Whole Foods, you’re welcome.

Cherry Recovery Smoothie Bowl

Okay, now time for this smoothie bowl action. Not only does it look pretty and will definitely make your Instagram friends jealous, it will also feed your taste buds, what a winning combo if I do say so myself. I am also very impressed that the cherries’ color overpowers the green spinach that has the potential to turn anything an odd color (hello, frittata).

Speaking of cherries…

Cherries have been studied for years to be one of the best foods/drinks for recovery post workout, so I’d recommend having this sometime in the post-workout period to not only help fuel yourself but also help yourself recover from whatever torture (errrr fun) you did in the gym (or outside the gym!) You certainly don’t have to workout to earn any of your food, so this is merely a suggestion, you are welcome to eat this any time of day and would make a great breakfast, snack, lunch, dinner, or might I suggest, dessert?!

The possibilities are endless. You can also add any toppings that suit your fancy in a smoothie bowl, which I think is the allure for many. Come to think of it, it’s kind of like an adult frozen yogurt bowl… I see you guys, I see what you’re all doing and I’m not here to stop you, but encourage you.

Enjoy!

Pro Tip: Portion everything out the night before and blend firs thing in the morning! No time? Pre-blend and you’ll be ok 😉

Print Recipe

Cherry Recovery Smoothie Bowl with Figgy Pops

Prep Time5 mins
Total Time5 mins

Ingredients

  • 2 cups frozen cherries pitted
  • 1 cup oat milk or milk of choice
  • 2 cups spinach
  • 1 tbsp peanut butter or nut/seed butter of choice
  • 2 tsp ground flaxseed (flaxmeal)
  • 1 scoop collagen or protein powder of choice

Toppings

Instructions

  • Blend all ingredients together on high for 30 seconds or until blended. Add water to make more liquidy or more ice to thicken. 
  • Top with toppings of choice & enjoy! 

xoxo,

Sassy

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