Glow Bowl

If I am going to eat a salad or a bowl you can bet that that salad or bowl is going to be filled with hearty and filling ingredients. You won’t find any boring spinach or kale only salads over here. I bury those ingredients in my morning super food smoothie! For me, I prefer big chunky vegetables and fiber filled carbs jam packed with flavor that while keeping me satisfied, also are keeping me full.

 

Recently I was out to dinner with some friends at a restaurant near my home {The Broadway in South Boston for anyone reading this who lives in Boston, MA}. We got a bunch of different items off the menu but one dish that stood out the most to me was the Glow Bowl. Filled with grilled zucchini, quinoa, brussel sprouts, creamy goat cheese and grilled shrimp that we added it was full of different flavors and textures and kept us nice and full throughout the concert we were attending after. I didn’t expect the dish to be warm which was a really nice surprise and it was a very large portion, as it should be for $15!

 

Over the next few days I found myself craving that Glow Bowl so I headed to the grocery story and picked up all the ingredients {and then some because I wanted more veggies!} and created my own version.

 

I am happy to say it was just as good as I remembered and easy to make with plenty of leftovers to pack for work lunches for the week. This dish doesn’t even need dressing because the vegetables cook up in oil and seasonings and when warm the goat cheese is all gooey and melty.

 

Give this recipe a try and make sure to tag me on Instagram at @emilyjgoodman so I can check out what you made! With all the hearty and healthy ingredients packed in this dish you will feel like you are glowing from the inside out!!

 

glow bowl title
Glow Bowl
Author: Emily Goodman
Serves: 4
Ingredients
  • 2 cups cooked quinoa
  • Olive oil
  • 1 large zucchini
  • 1 package of [url href=”https://emilyjgoodman.com/caramelized-lemon-brussel-sprouts/” target=”_blank”]brussel sprouts[/url], approx 10 oz
  • 1 8oz package of mushrooms
  • 1lb uncooked shrimp
  • Pinch of chili peppers
  • Fresh lemon
  • Fresh parsley and mint, [i]to taste[/i]
  • 1/2 cup goat cheese crumbles
  • Salt and pepper, [i]to taste[/i]
Instructions
  1. Cook the quinoa according to package directions (see instructions to end up with 2 cups cooked). Set aside when done.<br></br>
[b]Prepare and cook all the vegetables:[/b]
  1. Using a mandoline slicer (or a really sharp knife) slice the zucchini into 1/4 inch slices.
  2. Brush with olive oil, salt and pepper and cook on a grill or in a grill pan over medium high heat for 3-4 minutes each side or until dark grill marks appear.
  3. Cook the brussel sprouts. I follow [url href=”https://emilyjgoodman.com/caramelized-lemon-brussel-sprouts/&#8221; target=”_blank”]this method[/url].
  4. In a large skillet saute the mushrooms over medium high heat in olive oil until cooked through and golden brown.<br></br>
[b]Cook the shrimp:[/b]
  1. Clean the shrimp and season with olive oil, salt, pepper, pinch of red pepper flakes.
  2. Cook on the grill or in a grill pan over medium high heat for 2 minutes per side until pink and fully cooked through. Squeeze lemon on to finish.<br></br>
[b]Assemble the Glow Bowl:[/b]
  1. Divide quinoa and vegetables into 4 bowls.
  2. Top with shrimp, goat cheese, freshly chopped parsley and mint.
  3. Serve warm.

 

grilled zucchini

 

brussel sprouts

 

grilled shirmp

 

chopped mint and parsley

 

prepped ingredients

 

glow bowl

 

Creamy Balsamic Vinaigrette

We are almost a full week into the new year…how are you doing with your resolutions to get fit and healthy? When it comes to staying on track with nutrition I am ALL about making things flavorful! I am on a big salad kick this week and one of my favorite things to do is experiment with different homemade dressings. I think I pretty much nailed it with this creamy balsamic vinaigrette.

 

Making your own dressings is great for so many reasons including:

  • You know exactly what is in them so you can avoid all of those pesky processed and artificial ingredients
  • You can make as much or as little as you want depending on how much you need
  • Many dressings can double as marinades for proteins so you can use them in multiple ways
  • They cost SO much less than buying a premade bottled version (some of the organic brands I used to buy to avoid anything processed or artificial would cost me up to $7 a bottle – CRAZY)

 

 

I have been on cloud 9 since the announcement of the Beachbody On Demand All-Access Challenge Pack and I have had a fun start to the year chatting with people who are looking to make their health and fitness a priority in 2017 and will be using this challenge pack and my support and accountability as their coach to reach their goals.

The Beachbody All-Access Challenge Pack is the most comprehensive digital fitness library – think of it like Netflix, but with workout programs by top trainers!!

 

 

So what’s included in this Beachbody On Demand All-Access Challenge Pack?

  • 1-Year Membership to Beachbody On Demand (BOD) with every single fitness program Beachbody has ever launched pre-loaded and ready for you to use right away, PLUS any new program releases during 2017 along with workout calendars
  • Shakeology (choice of 30-day supply or Home Direct in the flavor(s) of your choice)
  • Portion Fix (includes 7-piece portion control container set, eating guide, large blue container & shaker cup) and every eating guide, food list, and meal plan for every fitness program Beachbody has as well

 

 

With Beachbody On Demand you stream your workouts online from anywhere you have an internet connection or from the mobile app where you can even DOWNLOAD up to 7 workouts at a time to do offline. No WiFi? No problem!! You can use your mobile device (Android app launching Spring 2017 but it’s still available via browser), laptop or tablet and have your workouts ready and waiting to do anywhere – home, gym, hotel room, beach, WHEREVER! There are also apps available on the Apple TV (4th generation), Amazon Fire Stick, and Roku.

If you want a behind the scenes look into what Beachbody On Demand looks like, the content loaded in there, and exactly what you are getting with the All-Access Challenge Pack check out my video:

 

 

If you are interested in getting started with the Beachbody On Demand All-Access Challenge Pack right away start here!

 

Creamy Balsamic Vinaigrette
Author: Emily Goodman
Serves: 8
Ingredients
  • ¼ c plain Greek yogurt
  • ¼ c balsamic vinegar
  • 2 tablespoons olive oil
  • 1 tablespoons Dijon mustard
  • 1 tablespoons honey
  • Salt & pepper, to taste
Instructions
  1. Combine all ingredients in a bowl or jar and shake or whisk until combined and smooth. Adjust seasoning with salt and pepper if needed.
Serving size: 2.5 tablespoons
Notes
21 Day Fix container equivalents per serving: 1 orange

Shredded Brussel Sprout Salad with Maple Vinaigrette

 

Could this brussel sprout salad BE any more fall?

 

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Fall is my favorite season to cook during because I love all the seasonal ingredients, flavors, and colors! One seasonal ingredient that love, yet disliked growing up, is brussel sprouts. As a child it is basically embedded in our brains that brussel sprouts are gross so I never even thought to try them. It wasn’t until my mid-20s when someone cooked them for me, and cooked them well, that I was hooked!

 

They key with brussel sprouts is to not overcook them which I find happens a lot if I try to steam them. If overcooked, the sprouts will release an organic compound containing sulfur which will emit a nasty order. And who wants to eat something that smells bad? I don’t blame people who say they dislike brussel sprouts if their only experience with them is trying them overcooked.

 

#thanksbutnothanks

 

My go-to brussel sprout recipe is caramelizing them in a pan over high heat with lemon. I also enjoy roasting them with balsamic and honey. These ways of cooking the sprouts help you to avoid over-cooking them and releasing that horrible sulfurous odour.  Or make this salad and go the super easy route of not having to cook them at all!

 

shreddedxbrusselxsproutxsalad

 

What’s all the hype about?

Brussel sprouts are considered a cruciferous vegetable – right up there with broccoli, cauliflower, cabbage and kale. They are high in vitamin C and K, fiber, folate, and antioxidants and there has been a lot of research and articles written about the sprouts cancer fighting potential.

 

So if you haven’t given brussel sprouts a chance or have had a bad experience with stinky overcooked sprouts I urge you to give them another shot!

 

 

Shredded Brussel Sprout Salad with Maple Vinaigrette
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4-6
Ingredients
  • [b]For the Salad[/b]
  • 1/2 cup chopped pecans, toasted
  • 12oz brussels sprouts
  • 1/2 cup dried cranberries
  • 1/2 cup gorgonzola cheese crumbles
  • 1 pear, chopped into small cubes
  • 3 tablespoons extra virgin olive oil
  • 2 jumbo shallots, thinly sliced into rings
  • Salt[br][br]
  • [b]For the Maple Vinaigrette[/b]
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon pure maple syrup (not pancake syrup)
  • 1 teaspoon Dijon mustard
  • Salt and pepper
Instructions
  1. Heat a pan over a medium-low heat and toast the chopped pecans until golden brown and fragrant. Remove from heat and set aside.
  2. Holding the bottom core of the sprout, thinly slice into ribbons and place in a large serving bowl. Discard the cores.
  3. Add the dried cranberries, toasted pecans, gorgonzola cheese, and pears.
  4. Heat olive oil in a skillet over medium-high heat. Add half the shallots then fry until light golden brown, approx 1-2 minutes.
  5. Scoop the shallot onto a paper towel-lined plate to drain and sprinkle with salt then repeat with remaining shallots.
  6. Add fried shallots to the rest of the salad. Toss to combine.[br][br]
Maple Balsamic Vinaigrette
  1. Combine the olive oil, balsamic vinegar, pure maple syrup, Dijon mustard, salt and pepper together in a jar and shake to combine.
  2. Pour the dressing over salad then toss to coat and serve immediately.
Serving size: 1.5 cups
Notes
Make sure to use pure maple syrup and not pancake syrup.[br][br]If you want to make this ahead of time I suggest keeping the fried shallots stored separately and heating them in a toaster over prior to dressing and serving the salad.[br][br]21 Day Fix container equivalents for a 1.5 cup serving: 1 green, 0.25 purple, 1 blue, 1 spoon[br][br]Recipe adapted from [url href=”http://iowagirleats.com/2015/10/23/fall-shredded-brussels-sprouts-salad/&#8221; target=”_blank”]Iowa Girl Eats[/url]

 

Butternut Squash and Kamut Salad with Honey Mustard Dressing

To kick off 2016 I am co-hosting and online wellness group filled with 94 other people who want to make this year their healthiest and happiest yet! It is my largest wellness group I have been a part of and I love surrounding myself with like-minded people who have similar goals and who want to celebrate each others successes.

Every morning I get excited to wake up and check in with the group. I always smile SO BIG when I see the sweaty selfies from the early morning workout warriors or read a post about someone who created a great recipe.

We have plans to keep this group running through the end of February so if sounds like a community you would like to be a part of we would love to have you! Leave a comment on this post or email me at ejgoodma@gmail.com to find out how to join!

 

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Today I am excited to share a yummy and hearty salad I made up on a whim using ingredients I had in my fridge. I am a HUGH butternut squash fan and when I see it pre-peeled and chopped for sale at the grocery store I always grab it. It is such a time saver!

I had tried Kamut as part of a Blue Apron box a few months ago and fell in love with the grain. It has such a nice bite to it, a wonderful nutty flavor,  protein levels of 12-18%, is certified organic, and free of 99% of contaminating varieties of wheat! Some people with wheat intolerance  have even found they can eat Kamut since it is easier to disgest and makes a great common wheat substitute.

I buy my Kamut in the bulk grain section of Whole Foods but you can also find it on Amazon.

Feel free to substitute out the Kamut in the recipe for more common whole grains such as quinoa, brown rice, or farro.
Butternut Squash and Kamut Salad (2)

 

I like to make my own clean eating dressings and for this recipe I made a light and tasty Honey Mustard Vinaigrette from my Fixate cookbook. I halved the recipe and it still made plenty! I love this cookbook because there are so many tasty recipes and for each one it tells you how many of your containers to count for an individual serving. It is perfect for me since I follow the nutrition plan from the 21 Day Fix program.

 

Fixate

 

You can get this dressing recipe along with over 100 other great Fix-approved recipes here.

 

Honey Mustard Dressing

 

Butternut Squash and Kamut Salad with Honey Mustard Dressing
Author: Emily Goodman
Serves: 1
Ingredients
  • 1/4 teaspoon coconut oil
  • 1/2 cup butternut squash, peeled and chopped
  • 1 cup baby spinach
  • 1/2 cup cherry tomatoes, halved
  • 2 tablespoons shredded carrots
  • 1/4 cup cooked kamut (quinoa or brown rice would work as well)
  • 2 tablespoons homemade honey mustard dressing
Instructions
  1. Meanwhile, place baby spinach, cherry tomatoes, and shredded carrots on a plate and set aside.
  2. Once the butternut squash is almost cooked through add the kamut. If your pan is getting dry add a tablespoon of water.
  3. Saute until the butternut squash is fully cooked and can be pierced easily with a fork and the kamut is warmed through.
  4. Place the cooked butternut squash and kamut on top of your salad and top with honey mustard dressing.
Notes
21 Day Fix Container Equivalents: 2 green, 0.5 yellow, 1 orange, 1 spoon

 
Butternut Squash and Kamut Salad (3)

Dijon Grilled Chicken and Quinoa Salad

I will always admit it when I fall off track and splurge more than I should or miss a workout.

So here I am, admitting that I have NOT been good these past 3 days. I had a jam packed weekend filled with family, friends, food and fun and I am not going to beat myself up over it, we are all human and need to enjoy our lives. The important thing is that we are able to pick ourselves back up and get back into our routine. One bad weekend won’t sabotage all of your hard work unless you let it!

This morning I dragged myself out of bed and pushed play on Total Body Cardio and I am SO glad I did! I find when I workout in the morning I am much more alert during the day and don’t feel that crash around 3pm where all I want to do is take a nap. My nutrition stays on point as well because I don’t want to ruin the hard work I put in earlier in the day and my body craves the right foods, including my daily shakeology. Today I had one of my favorite combos – chocolate peanut butter 🙂

As the weather begins to (finally) get warmer here in Boston I find myself moving away from hot lunches to craving something light yet filling that will give me the energy I need to power through my afternoon.

I have recently been cooking a large batch of quinoa and using it throughout the week in various recipes. I love to add it to my salads because it gives me that little boost of energy from the carbs that I always need right around 1pm.

I go through phases where I eat a ton of salads and then have no desire for one all of a sudden. Does that happen to anyone else out there?

My salads tend to have less of the leafy greens and more chunky vegetables such as tomatoes, cucumbers, squash, zucchini, etc. I really hate when I get a salad and it’s all lettuce! And no salad of mine is complete without goat cheese. It’s so creamy and tangy and a little bit goes a long way!

What are your favorite salad ingredients? Leave a comment, I always love being inspired by new recipes and ingredients!!

 

Dijon Grilled Chicken and Quinoa Salad

 

21 Day Fix: Dijon Grilled Chicken and Quinoa Salad
Author: Emily Goodman
Cook time:
Total time:
Serves: 4
Ingredients
  • 4 boneless, skinless chicken breast
  • Garlic powder, to taste
  • Onion powder, to taste
  • Black pepper, to taste
  • 4 tablespoons Dijon mustard
  • 4 cups baby spinach
  • 2 cups cherry tomatoes, halved
  • 1 cup of cooked quinoa
  • 1/4 cup goat cheese, crumbled
Instructions
  1. Spray a grill pan with olive oil or coconut oil spray and heat over a medium heat.
  2. Season your chicken breast with garlic powder, onion powder and black pepper on both sides.
  3. Spread 1/2 tablespoon of Dijon mustard over each piece of chicken on top of the seasonings. Place the chicken, mustard side down, onto the grill or grill pan. Grill for 3-5 minutes until nice dark grill marks start to form.
  4. While the first side of the chicken is grilling, spread more Dijon mustard on the other side of the chicken.
  5. After 3-5 minutes, flip the chicken and continue to grill for an additional 3-5 minutes until the entire piece is cooked through and no longer pink in the middle.
  6. Divide the baby spinach, tomatoes, and goat cheese into bowls. Top each with 1/4 cup of cooked quinoa and the grilled chicken.
Notes
I always serve my dressing on the side in case I don’t want to use it all! And for this recipe I used an organic balsamic vinaigrette.

 

 

 

 

Waldorf Chicken Salad

I am not a huge salad fan so when I do eat one I need a lot of variety in it!

My favorite salads always have goat cheese and some type of fruit. One of my favorites is a Waldorf Chicken Salad which typically has a mayo based chicken mixture on top. I made this recipe 21 Day Fix-approved by grilling my chicken and I actually like this version better!

This salad will fill you right up without leaving that bloated feeling that comes after eating a heavy lunch. Now that I work from home full time this is a great lunch option to throw into the mix.

What is your favorite salad? 

Leave in the comments below!

Waldorf Salad with Chicken

21 Day Fix: Waldorf Chicken Salad
Author: Emily Goodman
Serves: 1
Ingredients
  • 1 small chicken breast
  • Pepper
  • Garlic powder
  • Onion powder
  • 2 tablespoons of walnuts, toasted and crushed slightly
  • 1 cup of mixed lettuce
  • 1/2 cup of sliced green apples
  • 1/2 cup of red grapes, halved
  • 2 tablespoons crumbled goat cheese
  • 2.5 teaspoons of balsamic vinaigrette dressing
Instructions
  1. Season your chicken breast with pepper, garlic powder and onion powder. Spray a grill pan with olive oil or coconut oil spray and heat over medium heat.
  2. Grill your chicken for 3-5 minutes until nice dark grill marks start to appear. Lift your chicken, spray the pan again with non-stick olive oil cooking spray and cook on the other side until you have grill marks and your chicken is fully cooked through an no longer pink inside.
  3. While your chicken is grilling, heat a saute pan over a medium low heat. Add the walnuts and cook over a low heat until golden brown and fragrant. Remove from the heat, let cool and crush slightly using the bottom of a drinking glass.
  4. Place the lettuce on a plate. Top with sliced green apples, red grapes, crumbled goat cheese, toasted walnuts and the grilled chicken.
  5. Top with your favorite dressing.
Notes
21 Day Fix container equivalents: 1 red, 1 green, 1 purple, 1 blue, 1 orange