Tag: healthy

Black Bean Quinoa Bowl with Cucumber Avocado Salsa

Black Bean Quinoa Bowl with Cucumber Avocado Salsa

A deliciously healthy and protein-packed quinoa bowl mixed with black beans, fresh cucumber avocado salsa and sweet plantains!

I’m not lying when I tell you…this is my new favorite meal!

It’s SOOOO good.

Believe it or not, this recipe was supposed to be something else. When I went to make the recipe I originally wanted to make, I didn’t have ALL the ingredients on hand. Ugh. Don’t you hate when that happens?

Yes, I’m aware I have a food blog and should plan better but to be honest, sometimes I just DON’T FEEL LIKE grocery shopping.

REAL TALK.

Now, this doesn’t mean I don’t love mindlessly exploring other grocery stores when I travel (because I totally do!), I just hate going to the grocery store for ONE thing or for a quick run. Seriously, first world problems. I sound like a brat.

Whatever.

Whenever this happens (yes, it has happened before #notsorry), I actually prefer inventing something magical with what I have at home.

Enter this Black Bean Quinoa Bowl with Cucumber Avocado Salsa! Yep, this recipe was a mistake – a delicious one at that!

And I’m actually grateful that the other one didn’t pan out. So, here’s how I brought this to life. I wanted to make a quinoa bowl. I had quinoa. CHECK. I wanted to use black beans. I had that. CHECK. Next, on the list, I needed corn, tomato, and radishes and that’s when I was like NOOOOO. I could’ve sworn I had all that in my fridge.

Nope.

What I did have was lots of avocado (always), a cucumber, onions, and lime. So I made a Cucumber Avocado Salsa and let me tell you…it is outstanding! Just a few ingredients and mixed with everything else, well, it’s really the star of the show.

A deliciously healthy and protein-packed quinoa bowl mixed with black beans, fresh cucumber avocado salsa and sweet plantains!

To bring the bowl full circle, I added sweet plantains. Honestly, I’m wondering if I should’ve added goat cheese too. Hmmm.

Enough babbling, go make this delicious recipe! You won’t be disappointed!

Can't wait to make this Black Bean Quinoa Bowl with Cucumber Avocado Salsa! #asassyspoonClick To Tweet


I hope you make it and LOVE it!

A deliciously healthy and protein-packed quinoa bowl mixed with black beans, fresh cucumber avocado salsa and sweet plantains!
Print
Black Bean Quinoa Bowl with Cucumber Avocado Salsa
Prep Time
15 mins
Total Time
15 mins
 

A deliciously healthy and protein-packed quinoa bowl mixed with black beans, fresh cucumber avocado salsa and sweet plantains!

Servings: 4 servings
Author: Jamie Silva
Ingredients
  • 1 can black beans drained and rinsed
  • 2 cups quinoa cooked
  • 8 slices sweet plantains* cooked
Cucumber Avocado Salsa
  • 1 large cucumber , peeled, seeded and cut into chunks (about 2 cups)
  • 2 Hass avocados , cut into chunks
  • 1/2 red onion , diced
  • 1/4 cup lime juice
  • salt
  • chopped cilantro leaves
  • 2 jalapeno chiles , chopped (optional)
Instructions
  1. Make Cucumber Avocado Salsa by adding cucumber, avocado, onions, lime juice, and salt (and jalapeno, if you want) into a bowl. Gently fold everything until well combined.

  2. To plate, add 1/2 cup of black beans, 1/2 cup of quinoa, sweet plantains, and cucumber avocado salsa. Serve and enjoy!

*You can buy ready-to-eat sliced ripe plantains at your grocery store's freezer aisle (Walmart has them)... OR you can buy green plantains and wait until they are very dark/ripe. You then peel and diagonal cut the plantains into 1-inch thick slices. Heat oil (canola or coconut oil) until medium hot. Fry the pieces for 2 minutes per side. Reduce heat to low and continue cooking, turning occasionally until they are brown. Transfer to a paper towel lined plate to drain. That's it! :)

If you’ve made this or any other recipe, tag me on Instagram with #asassyspoon or comment below. I’d love to hear from you! Get a FREE weekly meal planner printable plus my go-to meal prep tips by clicking here!

Thank you for being here! <3


This page may contain affiliate links. This means that if you click on one of the product links above and complete a purchase, I’ll receive a small commission at no extra cost to you. I will never place a link nor make a recommendation on a product or service that I don’t love or use personally. Thank you for keeping A Sassy Spoon, sassy. ;)

Healthy Banana Chocolate Chip Muffins

Healthy Banana Chocolate Chip Muffins

Healthy Banana Chocolate Chip Muffins. Banana muffins made with wholesome ingredients and a few chocolate chips because YES! Easy-to-make and ready in 30 minutes from start to finish!

I’m obsessed with bananas. Whenever I have leftover bananas, I get excited because I know baked goods are coming soon!

Like this Super Moist Chocolate Chip Banana Bread or 2-Ingredient Banana Almond Butter Ice Cream.

Mmmm.

As time goes on, I continue my search for using up all the bananas I have in my freezer. Well…not right now. I used them up making these delicious banana muffins! Inspired by the wonderful Monique from Ambitious Kitchen + Healthy Glow Guide, these healthy banana chocolate chip muffins come together in just 30 minutes. They are perfect for snacking or breakfast.

Instead of using regular flour, I used whole wheat flour (hello whole grains!) and honey instead of sugar which adds moisture and the perfect amount of sweetness. Plus I added protein powder for some extra umph!

Banana muffins made with wholesome ingredients and a few chocolate chips because YES! Easy-to-make and ready in 30 minutes from start to finish!

When you want one, just pop it in the microwave for 10 seconds, add almond butter or just eat as is. Best part is that you can freeze them! They last up to 3 months in an airtight container or resealable bag. Win!

Ever since I found out about these muffins, I’ve made them time and time again, slightly adapted and just as delicious as they look. Now, it’s your turn!

I hope you make these and LOVE them!

Banana muffins made with wholesome ingredients and a few chocolate chips because YES! Easy-to-make and ready in 30 minutes from start to finish!

5 from 2 votes
Banana muffins made with wholesome ingredients and a few chocolate chips because YES! Easy-to-make and ready in 30 minutes from start to finish!
Print
Healthy Banana Chocolate Chip Muffins
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Banana muffins made with wholesome ingredients and a few chocolate chips because YES! Easy-to-make and ready in 30 minutes from start to finish!

Course: Breakfast
Servings: 12 muffins
Author: Jamie Silva
Ingredients
  • 1 cup whole wheat flour
  • 1/4 cup vanilla protein powder
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 3-4 ripe bananas
  • 1/4 cup honey
  • 1 teaspoon vanilla
  • 1 tablespoon coconut oil
  • 1 egg
  • 1/2 cup dark chocolate chips
Instructions
  1. Preheat oven to 350 degrees F. Spray a 12 cup muffin tin with nonstick cooking spray. Set aside.
  2. In a bowl, add bananas, honey, vanilla, oil, and egg. Mix until well combined. Add the flour, baking soda and salt. Mix until well combined then fold in chocolate chips.
  3. Divide batter evenly into muffin tin and bake for 20 minutes or until tooth pick comes out clean. Let cool for 5 minutes then serve!

You can freeze muffins in an resealable bag or airtight container for up to 3 months. Just heat in microwave for 30 seconds when ready to eat.

Adapted from Ambitious Kitchen

If you’ve made this or any other recipe, tag me on Instagram with #asassyspoon or comment below. I’d love to hear from you! Get a FREE weekly meal planner printable plus my go-to meal prep tips by clicking here!

Thank you for being here! <3


This page may contain affiliate links. This means that if you click on one of the product links above and complete a purchase, I’ll receive a small commission at no extra cost to you. I will never place a link nor make a recommendation on a product or service that I don’t love or use personally. Thank you for keeping A Sassy Spoon, sassy. ;)

Healthy Chicken & Shrimp Paella

Healthy Chicken & Shrimp Paella

A simple-to-make paella using brown rice, chicken, shrimp, turmeric, smoked paprika, and fresh lime juice. Perfect for a special occasion or weekly meal prep!

You know how I’m always saying that you should have cooked rice in the fridge?

THIS IS WHY.

Well, not exactly THIS but it’s a great example. See, this DELICIOUS healthy chicken & shrimp paella comes together in just 25 minutes if you have cooked rice in your fridge.

25 MINUTES.

Life cannot get any better than that!

A simple-to-make paella using brown rice, chicken, shrimp, turmeric, and tons of flavor! Perfect for a special occasion or weekly meal prep!

This super easy paella recipe is great for special occasion or even a quick weeknight meal! I used my favorite cast-iron skillet which I highly recommend. Btw, the leftovers taste even better! Hello meal prep. ;)

You can completely customize this recipe as you wish. Add only chicken, if you don’t like shrimp. Use shrimp, if you don’t like chicken. You can also use other types of seafood too – scallops, mussels, clams. I mean, I could be here all day talking about seafood, as I’m sure you know. I will say though, the use of turmeric, smoked paprika, and chicken broth is what really gives this recipe its AMAZING flavor.

Imagine telling your fam or spouse, “Dinner’s ready and it’s paella!”

You’ll get ALLLL the mad props. Add this recipe to your to-do lists. You can thank me later.

Can't wait to surprise my fam with this Healthy Chicken & Shrimp Paella! #asassyspoonClick To Tweet

A simple-to-make paella using brown rice, chicken, shrimp, turmeric, and tons of flavor! Perfect for a special occasion or weekly meal prep!

I hope you make this and LOVE it!

5 from 1 vote
A simple-to-make paella using brown rice, chicken, shrimp, turmeric, and tons of flavor! Perfect for a special occasion or weekly meal prep!
Print
Healthy Chicken & Shrimp Paella
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 

A simple-to-make paella using brown rice, chicken, shrimp, turmeric, smoked paprika, and fresh lime juice. Perfect for a special occasion or weekly meal prep!

Servings: 4 servings
Author: Jamie Silva
Ingredients
  • 2 tablespoons coconut oil
  • 1/3 red onion , diced
  • 1 garlic clove , minced
  • 1 pound chicken breasts , cut in cubes
  • 1/2 pound shrimp , peeled and deveined
  • 1 tablespoon smoked paprika
  • Salt and pepper to taste
  • 2 cups cooked brown rice
  • 1 small tomato , diced
  • 1 cup low sodium chicken broth
  • 1/3 teaspoon turmeric
  • 1 cup frozen peas
  • Fresh lime juice , cilantro or parsley for garnish
Instructions
  1. In a skillet, melt coconut oil on medium-high heat. Add red onion and minced garlic. Cook until the onions are browned and translucent.
  2. Add chicken and cook for a few minutes then add shrimp. Cook for a few minutes. (It's ok if both are a little pink, they will continue to cook as you add the rest of the ingredients). Add paprika, salt and pepper. Stir.
  3. Next, add brown rice and tomatoes. Stir and reduce to medium heat. Add chicken broth and turmeric. Simmer and cook for 3 minutes.
  4. Lastly, add frozen peas and stir. Allow the paella to simmer for about 5 minutes, then garnish with cilantro, parsley, and/or lime juice. Enjoy!

Inspired by Kevin of Fit Men Cook (he's the best!)

If you’ve made this or any other recipe, tag me on Instagram with #asassyspoon or comment below. I’d love to hear from you! Get a FREE weekly meal planner printable plus my go-to meal prep tips by clicking here!

Thank you for being here! <3


This page may contain affiliate links. This means that if you click on one of the product links above and complete a purchase, I’ll receive a small commission at no extra cost to you. I will never place a link nor make a recommendation on a product or service that I don’t love or use personally. Thank you for keeping A Sassy Spoon, sassy. ;)

A simple-to-make paella using brown rice, chicken, shrimp, turmeric, and tons of flavor! Perfect for a special occasion or weekly meal prep!

Healthy Egg Muffin Cups {Meal Prep Idea!}

Healthy Egg Muffin Cups {Meal Prep Idea!}

These healthy egg muffin cups will save your life!

They saved mine.

See, I used to commute to work for an hour every morning. Traffic was awful.

If you live in Miami or any big city, you know that morning rush hour is just a complete nightmare.

I only lived less than 20 miles away from the office but it would still take me an hour and sometimes longer to get to work each morning.

Ugh. I’m sure I wasn’t the only one? Do you take more than an hour to get to work?

Well, for me, the sooner I left the house, the less stressed I was. Meaning I had to leave things like breakfast ready the night before.

Making these healthy egg muffin cups ahead of time really saved me a lot of time. Not only were they delicious, but they also were filling and kept me satisfied in the morning.

Did I mention they were time savers? That’s really the best part of these Healthy Egg Muffin Cups!

They are easy to make and you can customize them however you’d like.

You can add turkey bacon, diced ham, leftover shredded chicken. The sky’s the limit!

Here are some combo ideas to help get you started (with egg as the base, obvi):

Arugula + Tomato + Goat Cheese
Black Olives + Kale + Onions
Peppers + Onions + Mushrooms
Kale + Mushrooms + Onions
Mushrooms + Spinach + Peppers
Tomato + Basil + Shredded Mozzarella (tastes like pizza!)

Once you customize your egg muffins, you pop these in the oven and once cooled, you place each one in a resealable bag. Store them in the fridge and every morning you heat one up in the microwave for 30-40 seconds.

Breakfast is ready to go!

Of course, you can totally make 6 of the same kind!

Personally, I get bored eating the same thing everyday so I like to switch it up.

I make 6 different ones or, 3 and 3. Plus, this is a great way to use up leftovers in your fridge.

A use-up-whats-leftover-in-the-fridge recipe, if you will!

My only recommendation is to make only 6 at a time.

Unless you’re making these for more than one person (or plan to have more than 1 each morning), I’d only recommend using 1/2 dozen eggs which will make 6 healthy egg muffin cups.

No excuse to skip breakfast with these Healthy Egg Muffin Cups! #asassyspoonClick To Tweet

Avoid skipping breakfast by making these healthy egg muffin cups ahead of time with kale, spinach, eggs, cheese, or leftovers!

Now, you have NO EXCUSE to skip breakfast when you’re on the run each morning!

Remember to throw them out after 6 days.

This recipe below is a guide. Feel free to customize these as you wish!

5 from 1 vote
Avoid skipping breakfast by making these healthy egg muffin cups ahead of time with kale, spinach, eggs, cheese, or leftovers!
Print
Healthy Egg Muffin Cups {Meal Prep Idea!}
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Avoid skipping breakfast by making these healthy egg muffin cups ahead of time with kale, spinach, eggs, cheese, or leftovers!

Servings: 6 cups
Author: Jamie Silva
Ingredients
  • 1/2 dozen eggs
Choose from any of the following:
  • kale chopped
  • baby spinach chopped
  • tomatoes diced
  • onions finely chopped
  • red bell peppers finely chopped
  • green peppers finely chopped
  • mushrooms finely chopped
  • goat cheese crumbled
  • basil finely chopped
  • mozzarella cheese shredded
  • salt and pepper to taste (other seasonings too like oregano or garlic powder!)
Instructions
  1. Preheat oven to 350 degrees F. Spray a nonstick muffin tin with nonstick cooking spray. Set aside.

  2. Whisk the eggs in a bowl. Place 2-3 items from the list above into each tin. You can customize each muffin cup however you'd like! Pour the egg mixture on top, leaving 1/4" from the top.

  3. Bake for 20 minutes, or until a toothpick comes out clean for each frittata. Remove from oven. Use a knife to go around the edges and pop out the egg cups. Enjoy!

Keep them in an airtight container or place each individual egg muffin cup in a resealable bag for an easy grab-and-go breakfast each morning. Dispose after 6 days.

If you’ve made this or any other recipe, tag me on Instagram with #asassyspoon or comment below. I’d love to see it! You can also sign up for email updates here.

Thank you for being here! <3


This page may contain affiliate links. This means that if you click on one of the product links above and complete a purchase, I’ll receive a small commission at no extra cost to you. I will never place a link nor make a recommendation on a product or service that I don’t love or use personally. Thank you for keeping A Sassy Spoon, sassy. ;)

Lean Ground Beef over Zucchini Noodles {Healthy Cuban Picadillo!}

Lean Ground Beef over Zucchini Noodles {Healthy Cuban Picadillo!}

Lean Ground Beef over Zucchini Noodles! Lean ground beef, made Cuban-style served over spiralized sautéed zucchini noodles. A quick and easy 30-minute weeknight meal!

Meal prepping every week is not fun but it’s necessary. Here are some tips to help with meal prepping:

  • Cut or spiralize veggies with my Inspiralizer (which I love!)
  • Place the spiralized veggies in freezer friendly zip lock bags and remove all the air.
  • Cut up fruit and store it in air tight containers for the week.
  • Place salad greens (spinach, arugula, etc) in air tight containers with a paper towel on top to absorb moisture. By doing this, greens last an extra week!
  • Cook chicken, ground turkey or lean ground beef enough for 4-5 days. Divide and place in separate containers.

For more meal prepping tips, click here!

Picadillo, aka lean ground beef made Cuban-style with spiralized zucchini noodles. Quick, delicious meal for a busy weeknights!

For this recipe, the zucchini noodles were spiralized and the lean ground beef (Cuban-style!) was cooked.

All I did was sauté the ‘zoodles’ in a pan a bit.

Then, heat the picadillo (lean ground beef made Cuban-style) and place it on top.

Ta-daaaa!

I hope you make this and LOVE it!

Lean Ground Beef over Zucchini Noodles! Lean ground beef, made Cuban-style served over spiralized sautéed zucchini noodles. A quick and easy 30-minute weeknight meal!
Print
Lean Ground Beef over Zucchini Noodles {Healthy Cuban Picadillo!}
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Lean ground beef, made Cuban-style served over spiralized sautéed zucchini noodles. A quick and easy 30-minute weeknight meal!

Servings: 4 servings
Author: Jamie Silva
Ingredients
  • 1/2 onion finely chopped
  • 2 cloves garlic minced
  • 1/2 green pepper finely chopped
  • 2 tablespoons cilantro
  • 1 1/2 pounds lean ground beef
  • 4 ounces tomato sauce
  • 1 teaspoon ground cumin
  • 1 bay leaf
  • salt and pepper to taste
  • 2 tablespoons green olives cut in half
  • 4 medium zucchini noodles spiralized (make sure they are ripe)
Instructions
  1. Brown meat on medium heat in large skillet. Use a wooden spoon to break the meat apart. When meat is no longer pink, drain all liquid from the skillet.

  2. Add onion, garlic, green pepper, and cilantro to the pan and continue cooking on a low flame. Add olives, cumin, bay leaf, salt, pepper, tomato sauce, and 1/4 cup of water. Mix well.

  3. Reduce heat and simmer covered about 15-20 minutes. When done, transfer lean ground beef to a plate.

  4. In the same skillet, over medium heat, sauté the zucchini noodles for no more than 5 minutes until al dente (do NOT add salt nor cook for longer than 5 minutes. They will become a soggy, mushy mess). Drain. To plate, top lean ground beef over zucchini noodles. Serve and enjoy!

If you’ve made this or any other recipe, tag me on Instagram with #asassyspoon or comment below. I’d love to hear from you! Get a FREE weekly meal planner printable plus my go-to meal prep tips by clicking here!

Thank you for being here! <3


This page may contain affiliate links. This means that if you click on one of the product links above and complete a purchase, I’ll receive a small commission. I will never place a link nor make a recommendation on a product or service that I don’t love or use personally. Thank you for keeping A Sassy Spoon, sassy. ;)

Lean Ground Beef over Zucchini Noodles! Lean ground beef, made Cuban-style served over spiralized sautéed zucchini noodles. A quick and easy 30-minute weeknight meal!

Cashew Basil Chicken Lettuce Wraps

Cashew Basil Chicken Lettuce Wraps

Cashew Basil Chicken Lettuce Wraps. Ground chicken with sweet hoisin sauce, salty soy sauce, crunchy cashews, scallions, and fresh basil. Dinner can’t get more deliciously healthy than this!

One of my favorite bloggers, Andie Mitchell, came out with a cookbook last year called Eating in the Middle: A Mostly Wholesome Cookbook. A beautifully crafted cookbook full of wholesome yet flavorful recipes with a chapter on dessert!

Basically, my life in a cookbook.

The kinda life I strive for on a daily basis. A balanced one!

Healthy-ish if you will.

A life of happy mediums where committing to that 2:1 ratio of eating well versus indulging is hashtag goals AF.

May be hard to strive for but definitely not impossible. Andie’s recipes are healthy and delicious. I made her Brown Sugar and Chili-Rubbed Salmon with Avocado Crema last year and today, I’m sharing these Cashew Basil Chicken Lettuce Wraps!

If you’re looking for something light to enjoy after a few indulgences, these lettuce wraps are right up your alley. Not to mention, they are the epitome of the salty sweet combo!

You have the thick and oh-so-sweet taste of the hoisin sauce mixed with salty soy sauce and the crunch of cashews. YUM!

These lettuce wraps are nothing short of DELICIOUS.

Cashew Basil Chicken Lettuce Wraps. Ground chicken with sweet hoisin sauce, salty soy sauce, crunchy cashews, scallions, and fresh basil. Dinner can't get more deliciously healthy than this!

 

Can't wait to make these 25-minute Cashew Basil Chicken Lettuce Wraps! #asassyspoonClick To Tweet

Make sure to add them to your to-do lists this week. ;)

I hope you make these and LOVE them!

5 from 1 vote
Cashew Basil Chicken Lettuce Wraps. Ground chicken with sweet hoisin sauce, salty soy sauce, crunchy cashews, scallions, and fresh basil. Dinner can't get more deliciously healthy than this!
Print
Cashew Basil Chicken Lettuce Wraps
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

Ground chicken with sweet hoisin sauce, salty soy sauce, crunchy cashews, scallions, and fresh basil. Dinner can't get more deliciously healthy than this!

Servings: 4 servings
Author: Jamie Silva
Ingredients
  • 1/2 cup unsalted cashews
  • 1/4 cup low sodium chicken broth
  • 3 tablespoons hoisin sauce
  • 2 tablespoons low-sodium soy sauce
  • 1 teaspoon cornstarch
  • 1 teaspoon sugar
  • 2 teaspoons olive oil
  • 2 garlic cloves minced
  • 1 pound lean ground chicken breast
  • 2 scallions white and light green parts, chopped, plus more garnish
  • 1/2 cup fresh basil leaves roughly chopped
  • 1 head Boston lettuce Bibb or iceberg lettuce works too
Instructions
  1. Spread the cashews on a hot skillet and toast for about 10 minutes or until golden. Let cool slightly and then chop them up. Set aside.

  2. Whisk the chicken broth, hoisin, soy sauce, cornstarch and sugar in a bowl. Set aside.

  3. In a large skillet, heat the oil over medium-high heat. Add the garlic and cook, stirring constantly, until fragrant, for about 1 minute. Then, add the chicken and cook, breaking up the meat with a spatula, until browned, for about 4 to 6 minutes.

  4. Stir in scallions and the hoisin sauce mixture and cook, stirring frequently, until the sauce thickens slightly, about 2 minutes. Finish off with fresh basil and cashews.

  5. To serve, divide the lettuce leaves among 4 plates and spoon the chicken mixture into each of the leaves. Garnish with scallions, if desired. Enjoy!

If you’ve made this or any other recipe, tag me on Instagram with #asassyspoon or comment below. I’d love to hear from you! Get a FREE weekly meal planner printable plus my go-to meal prep tips by clicking here!

Thank you for being here! <3


This page may contain affiliate links. This means that if you click on one of the product links above and complete a purchase, I’ll receive a small commission at no extra cost to you. I will never place a link nor make a recommendation on a product or service that I don’t love or use personally. Thank you for keeping A Sassy Spoon, sassy. ;)

Cashew Basil Chicken Lettuce Wraps. Ground chicken with sweet hoisin sauce, salty soy sauce, crunchy cashews, scallions, and fresh basil. Dinner can't get more deliciously healthy than this!