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    Garlic-Sesame Beef Noodle Bowls

    Thick, chewy noodles, crisp veggies, and juicy, tender, Sirloin Steak make these Garlic-Sesame Beef Noodle Bowls a weeknight classic everyone will look forward to!

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    🥦Registered Dietitians🍕
    🥘Recipe Revitalizers
    Pantry Raiders Party of👨🏻👱🏻‍♀️👦🏼👧🏼
    💯Upgrading food for you + your crew
    #upgradedeverydayeats

    Stephen & Elise Compston, RDs
    Rainy day soupin’! 🍜 When a storm blows in Rainy day soupin’! 🍜 

When a storm blows in ☔️ it’s time for cozy and comforting Chicken & Wild Rice Soup! Thick, creamy, and loaded with flavor, this soup is a big warm hug in a bowl! 🤗

Ingredients:• 2 shallots, thinly
sliced • 1 lb carrots (approx. 6-8 medium), sliced •3 celery stalks, thinly sliced •1 pint mushrooms, sliced •1/4 tsp each, dried thyme and onion powder •1/3 cup
butter •1/3 cup flour (reg or GF) •8 cups chicken or veggie broth •1 cup dry wild rice or rice blend • 2 heaping cups cooked shredded chicken •3/4 cup preferred milk, optional (did not use in reel) •salt and pepper, to taste NOTE: Trader Joe’s Everything But The Leftovers is an amazing addition to this soup, but not necessary!

Directions: Melt butter in a large soup pot over medium-high heat. Add shallots, carrots, celery, mushrooms, onion powder, thyme, and a pinch of salt and pepper, and sauté for 4-5 minutes, or until shallots are tender and translucent. Whisk in flour and cook for 2-3 minutes, stirring constantly, to avoid burning. Gradually whisk in
broth, until a thick slurry forms. Once all broth has been added, bring to a boil and add rice. Reduce to simmer, and cook for 40-50 minutes, stirring occasionally, until rice is tender. Remove from heat and stir in chicken and milk. Enjoy!

#soup #souprecipe #stew #chickenandricesoup #wildrice #wildricesoup #glutenfreesoup #soupseason #healthycomfortfood #comfortfood #mondaymealprep #healthyfamilymeals #easycooking #easymealprep
#chickenrecipes #balancedmeals 
#familyfriendlymeals #eatingbetter #onepanmeal #healthybalance #easyglutenfree #onepot
#mealpreparation #winterrecipes #budgetfriendlymeals
    It’s breakfast time and we’re serving up 3 way It’s breakfast time and we’re serving up 3 ways to INSTANTLY upgrade your pancakes!🥞🍳🥓🫐🍓🥜

Protein, fat, and fiber add that filling factor to meals and snacks to keep you satisfied longer! 💪 Watch for some of our favorite additions!

#breakfastideas #breakfastrecipes #brunch #breakfast #pancakes #glutenfreebreakfast #protein #fat #fiber #foodfreedom #healthydiet #balancedmeals #healthyeatingideas #healthyeatinghabits #quickandeasymeals #nutritionmatters #eatingbetter #nutritionfacts #balanceddiet #nutritiontip #healthyeatingtips #foodprepping #gutfriendlyrecipes #bloodsugarfriendly #bloodsugarbalance
    Today may be #nationalchocolatecakeday but we thou Today may be #nationalchocolatecakeday but we thought these Double Chocolate THICK and chewy Fudgy Almond Flour Brownies (GF & DF) counted as a close cousin😆 Rich, chewy, and ultra chocolatey, we doubled the recipe to go double decker status. Happy weekend friends!

Ingredients:
* 1 cup almond flour
* ¾ cup granulated sugar
* ½ cup cocoa powder
* ¼ cup avocado oil
* 1 egg (or 2 eggs, skip flax egg)
* 1 flax egg (1 tablespoon ground flax:3 tablespoons warm water)
* 1 ½ teaspoons vanilla extract
* 1/3 cup chocolate chips
* ½ teaspoon baking soda
* ⅛ tsp salt

NOTE: to double the batch we eliminated flax egg, used 2 regular eggs, and doubled all other ingredients. Added ~15 mins to bake time) 

Instructions: Preheat oven to 350 degrees. In a mixing bowl, combine ground flaxseed and water and whisk to combine. Let sit for 5 minutes, or until mixture has thickened and become viscous. Add remaining ingredients and stir to combine. Pour mixture into a greased 8x8 pan and spread evenly.* Bake for 23-25 minutes, or until set. Note that mixture will be very thick and sticky - this is how it should be!

#almondflour #brownies #almondflourrecipes #brownie #glutenfreebaking #almondflourbaking #brownierecipe #glutenfreedesserts #healthytreats #movienight #easydessert #simpleingredients #easydessertrecipe #healthierchoices #healthynutrition #foodchoices  #healthyalternatives #healthydesserts #dessertrecipes #nutritiontrends #cocoapowder #healthydessert #chocolate #chocolatechips
    SMASH or PASS?: Trader Joe’s edition! Popped o SMASH or PASS?: Trader Joe’s edition! 

Popped over to Birmingham yesterday and had to stop by Trader Joe’s to see what was new! Needless to say, lots of fun and unique picks. We grabbed the maple pancake puffs and pepita salsa (not new but they’ve been out for ages!)

We wanna know, what would you try?

#traderjoes #traderjoeshaul #groceryshopping #shoppingtips #healthyeating #mealpreptips #nutrition #nutritiontips #traderjoesfinds #traderlifestyle #traderjoeslist #salsa #diettips #healthylifestyle #eathealthy #easyrecipes #quickmeals
    Quick proteins in a flash! 🛒 Today we’re shar Quick proteins in a flash! 🛒 Today we’re sharing some of our favorite quick proteins to have on hand for snack and mealtimes. Tell us: which of these are your favorites?👇

#healthysnacks #healthyrecipes #healthyeating #highproteinfoods #nutritiontips #mealpreprecipes #easymealprep #foodfreedom  #mealprepping #easymeals #healthydiet #balancedmeals #mealprepideas #quickandeasymeals #easyrecipes #healthierchoices #healthgoals #nutritionfacts #balancedeating #mealpreparation #sustainablediet #macrofriendly #smartfoodchoices #diettips #pistachios #dietplan #costco #groceryshopping #protein #plantbasedprotein
    Thick, chewy noodles, crisp veggies, and juicy, te Thick, chewy noodles, crisp veggies, and juicy, tender, Sirloin Steak make these Garlic-Sesame Beef Noodle Bowls a weeknight classic everyone will look forward to!

Ingredients
•1 lb. Sirloin Steak •1 bell pepper, any color, diced •2 zucchini, diced •1 cup shredded carrots •2 cups snap peas fresh or frozen
Garlic-Sesame Marinade & Sauce: •3 cloves garlic peeled and minced •¾ teaspoon freshly grated ginger •2 teaspoon toasted sesame oil •⅔ cup tamari can sub with soy sauce •¼ cup brown sugar •2 tablespoon honey •¾ cup low sodium beef or vegetable broth •¾ cup water •½ teaspoon sesame seeds •¼ teaspoon chili flakes optional
Instructions: 
* Place Sirloin Steak in the freezer for 1 hour prior to slicing (this helps make slicing thin, even pieces easier). 
* In a medium saucepan, combine all sauce ingredients. Bring mixture to a light simmer, for 5-6 minutes, stirring occasionally, until sugar is fully dissolved and sauce is fragrant. Remove from heat and set aside. 
* Remove steak from freezer. Trim visible fat off of steak. Slice steak, against the grain, into thin ¼” strips.
* Pour ¾ of marinade over beef, mixing to ensure an even coating. Reserve remaining ¼ marinade for a drizzling sauce at the end. Place beef into the fridge while vegetables are being prepared. 
* Wash, dice, and chop vegetables. If desired, swap fresh vegetables out for your favorite frozen blend. Heat a cast iron skillet and a splash of avocado oil over medium high heat. 
* While pan preheats, drain excess marinade from beef. This will help reduce buildup of caramelized sauce in the pan. Cook strips for 2-3 minutes, each side. While beef cooks, boil a pot of water and cook your preferred noodles. 
* Now that all components are prepared, it’s time to build your bowls! Just prior to serving add a final drizzle of your Garlic-Sesame Sauce. Enjoy!

#noodlebowls #noodles #steak #beef #tamari #garlic #sirloin #healthyeating #weeknightmeals #dinnerrecipe #familymeals #familydinner #sundaysupper #easydinners #healthyeatingtips #easydinner #ramen #gettinglean #eatingwell #easymeals #wholefoods #hashimotos #hashimotoslifestyle #glutenfree #bowlmeals
    Thursday nights call for EASY & DELICIOUS Salmon P Thursday nights call for EASY & DELICIOUS Salmon Patties! 😍 Crispy, golden on the outside, tender on the inside, and loaded with salmon and caramelized veggies. These patties are weeknight game changers and are dinner-ready in under 30!

Ingredients
* 6 oz. boneless canned salmon can sub with baked salmon or canned tuna
* ⅓ cup finely diced onion
* ⅓ cup finely diced bell pepper any color
* ⅓ cup finely sliced celery
* 2 teaspoon extra virgin olive oil
* ¾ cup panko - regular or GF
* ¼ teaspoon dried dill
* ⅛ teaspoon each, dried onion and garlic powders
* ⅛ teaspoon smoked paprika
* ⅛ teaspoon each, salt and pepper
* 1 egg
* ½ cup mayonnaise or more, as needed

Instructions:
* In a medium pan, sauté onion, bell pepper, and celery in olive oil and dry seasonings. Sauté for 2-3 minutes, until slightly softened with a slight crisp. If you prefer more tender veggies, sauté for an additional 2 minutes. 
* Remove vegetables from heat and add to a mixing bowl with remaining ingredients. Fold mixture together until well combined. Add additional mayonnaise as needed, until mixture is slightly sticky and “holds” in together when squeezed.
* Form mixture into 6-8 even sized patties. 
* Heat a cast iron skillet or grill and cook patties for 4-5 minutes, flipping once, until crisp and golden.

Grab full recipe tips at https://www.compstonkitchen.com/easy-salmon-patties/

#salmonpatties #salmon #salmonburger #glutenfreerecipe #easydinnerrecipe #easydinner #freezermeals #healthymeals #dinnerrecipes #mealpreparation #mealpreprecipe #easymeal #quickmeals #healthydinner #gettinglean #healthychoices #dinnerrecipes #dinnerinspiration #mealprepideas #mealpreprecipes
    Healthy Homemade Mounds Bars are an upgraded twist Healthy Homemade Mounds Bars are an upgraded twist on a classic favorite🍫🥥, This simple 6-ingredient (GF/DF) recipe tastes even better than the original and is crazy easy to make. Full recipe at: https://www.compstonkitchen.com/healthy-homemade-mounds-bars/

Ingredients
* 3 cups unsweetened coconut flakes
* 3 tablespoon unrefined coconut oil
* 3 tablespoon maple syrup
* 1 ½ teaspoon vanilla extract
* ⅛ teaspoon salt
* 1 cup chocolate chips for melting
Instructions
* To a food processor, add coconut flakes, coconut oil, maple syrup, vanilla, and salt. Process on low for 30-45 seconds, or until mixture is well combined and beginning to become slightly tacky. You want your mixture to be sticky enough to press and hold together. 
* Pour mixture into a lightly oiled or parchment-lined bread pan or baking dish*, pressing down firmly until evenly distributed. Place in the refrigerator for 20-30 minutes, or until “set”. 
* Using a firm spatula, gently remove coconut mixture from pan and slice into “bars” or mini bites. 
* Melt chocolate in a microwave safe dish, in 10-15 second intervals, until melted. Drizzle or dunk bars with chocolate and place back into the fridge until chocolate sets.

#coconut #coconutdessert homemadedesserts #healthytreats #cleandesserts #easydesserts #easydessertrecipe #easyrecipes #moundsbars #almondjoy #glutenfreedesserts #nutritiousanddelicious #healthylifestyle #balancedlifestyle #healthyish #healthydesserts #dessertrecipes #easydessertrecipes #nobake #nobakedessert #nutritiontips #healthysnacks #healthydiet #healthierchoices #quickrecipes #nutritionfacts #diettips #smartfoodchoices
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    The Compstons

    We're Stephen and Elise Compston! Husband and wife registered dietitians, recipe revitalizers, and developers of upgraded everyday eats. We create simple, affordable, plant-focused recipes with fun, fresh, and creative spins on classic dishes and tasty new favorites.

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