Nutritious & Delicious Recipes

This is a delicious and healthy grain bowl that is very simple to make! It consists of quinoa and brown rice topped with pomegranate seeds, a spinach salmon salad topped with avocado and mango, and a toasted sesame Asian dressing.

Ingredients:

• 1 cup quinoa (any variety will do, but I used mixed quinoa)

• 1 1/2 cups brown rice

• Salmon fillet

• Spinach (or arugula, mixed greens, or other leafy greens)

• Mango, cubed

• 2 avocados, sliced

• Pomegranate (optional)

• Asian dressing (optional):

1. 1 tbsp soy sauce

2. 2 tsp sesame oil

3. 1 tbsp white vinegar

4. 1 tbsp olive oil

5. 1 tsp sugar or honey

Grains:

1. Fill medium pot with water and salt and bring to a boil

2. Once boiling, add the quinoa and brown rice and stir

3. After it has returned to a simmer, cover the pot and turn the heat down to low

*At this step, I recommend to start the salmon

4. Let simmer for about 20 minutes and check to see if the water is absorbed and the grains are tender (If the water isn't absorbed but the grains are almost done, take off the cover until the water is absorbed.)

5. Remove from heat and let sit for 3 minutes before serving

Salmon:

1. Preheat oven to 425 degrees

2. Place the salmon in an oven safe pan (Like Pyrex) and top with olive oil and some salt

3. Cook for about 15-20 minutes, or until the internal temperature is 145 degrees and it flakes easily with a fork

4. Let sit for 5 minutes and cut into individual portions

Asian Dressing:

1. Mix together the soy sauce, sesame oil, white vinegar, olive oil, and sugar/honey until combined.

(*After some time, the ingredients might separate so be sure to shake again before using.)

Presentation:

1. Put the grains on one side of the bowl and the spinach (or other green) on the other side.

2. Top the grains with pomegranate seeds if desired (I add lots!) and the spinach with cubed mango, sliced avocado, and an individual piece of salmon. (The Asian dressing can go on the side if using)

This pizza is not only beautiful, but delicious too! With some simple steps, you'll have a nutritious pizza in no time. Although I used certain ingredients, feel free to use whatever ones you have or would like!

Ingredients:

• Cherry Tomatoes

• 1 Orange Bell Pepper

• Frozen corn or fresh corn kernels

• Broccoli

• Blue Potatoes (It's ok if you don't have these)

• Red Onion

• Tomato Sauce

• Mozzarella Cheese

• Pizza Dough (Store bought dough works too)

1. 1 package active dry yeast

2. 1 tsp honey

3. 1 cup warm water

4. 3 cups all-purpose flour

5. 1 tsp kosher salt

6. 1 tbsp olive oil

Pizza Dough:

1. Fill small bowl with 1/4 cup of the warm water, and add in the yeast and honey mixing until dissolved

2. In a stand mixer bowl, combine flour and salt, then add the oil, yeast, and remaining 3/4 cup of water

3. Mix with a dough hook until a ball is formed (The dough will start coming up the edges of the bowl)

4. Take the dough onto a clean surface and kneed with your hands for 2-3 minutes (It will be firm)

5. Place back in bowl and cover with a damp towel to rest for 2 hours

6. Divide the dough into 2 balls and work them by pulling down the dough and putting it under the ball repeatedly

7. Roll the ball of dough with your hands until smooth

8. Place back in bowl and cover with a damp towel to rest for 45 minutes

9. Take out the dough and form into a circle using your hands (It's ok if it isn't a perfect circle)

Vegetables:

1. Cut the cherry tomatoes in half using a tomato/bagel knife

2. Cut the orange bell pepper into thin slices, then cut those slices across to make small squares

3. The frozen corn should already be cut away from the cob

4. Cut the raw broccoli head in large pieces, then cut one of those pieces into very small pieces (about the size of a penny-quarter)

5. Cut the blue potatoes into small chunks

6. Cut the red onion in half, then cut rings into small squares about the size of the orange bell pepper squares

Presentation:

1. Spread the pizza sauce on the pizza, but be sure not to put too much

2. Sprinkle the cheese on until evenly covered

3. For the vegetables, put in rings around it until completely full! (It is helpful to look at the picture for this step)

4. Bake in oven at 450° until lightly browned on the bottom, the vegetables look cooked, and the cheese is melted

5. Enjoy!

These quick energy balls are easy to whip up, delicious, and full of energy boosting foods! Feel free to change the ingredients to match what you would like. Be sure to check out our YouTube video on these too!

Ingredients:

• 10 Pitted Dried Dates (Preferably whole)

• 10 Dried Apricots

• 1/3 cup Walnuts

• 1/3 cup Pecans

• 2 tbsp Flaxseed, ground

• 1 tbsp Honey

• Add your own ingredient!

* Note: These ingredients can be changed to your liking, just be sure you have an equal amount of dry (nuts) and wet (fruit). Also, the ingredient amounts can differ slightly depending on multiple factors.

Energy Bites:

1. Add the ingredients in a food processor. Depending on the strength of your food processor, you might want to chop the nuts in it first, then add the fruit.

2. Blend on high power, or grind until fully mixed and blended

3. Using your hands, form the mixture into small balls (It should be slightly sticky, but not too sticky that you can't form them. If it is too sticky, consider adding more nuts.

4. Place the balls in/on a bowl, container, or pan (You shouldn't have to line it, but if you want easier clean up you can line it with wax paper)

5. Refrigerate for about 30 minutes, or until slightly hardened and cooled. These should be stored in refrigerator and should last for a few days, though I find that they are gone in less than a day anyway ;)

6. Enjoy!

This simple and delicious Neapolitan banana "ice cream" is nutritious and both dessert worthy and snack-worthy! With only 4 easy ingredients, you'll have some smooth, creamy "ice cream" in no time! Also, feel free to change up the flavors- it doesn't have to be Neapolitan! Try peanut butter, walnuts, blueberries, or anything you want!

(Picture coming soon)

Ingredients:

• 3 bananas, fresh or frozen

• 1 tbsp unsweetened cocoa powder

• A few strawberries, depending on size

• 1/2 tsp vanilla extract or vanilla bean seeds

*Note: The "ice cream" can be made two ways- Either freeze the bananas first or freeze the entire mixture afterwards

Banana Ice Cream:

1. Put one banana (fresh or frozen) in your food processor or blender

2. Add the vanilla extract or vanilla bean seeds

3. Blend and pour into small, freezer-safe container

4. Put second banana in food processor or blender

5. Add the cocoa powder

6. Blend and pour on top of first layer in container

7. Put the last banana in the food processor or blender

8. Add the strawberries

9. Blend and pour on top of chocolate layer in container

10. If using frozen bananas, serve and enjoy! If using fresh bananas, freeze for 1-2 hours

Thanks for reading! Let me know if you have any questions about a certain recipe or in general. This article will continue to be updated with new recipes, so be sure to check back here! If you make a recipe, please put a picture below and tell us how it went!

-Lauren Isbell, BLEEM co-founder