I was talking to a friend about the different ways I change up my workout - and also my food - to stay on top of those bored spells that can throw me off of my groove. I just figured I'd let you all in on this as well to support you!

Variety and creativity are the best ways to keep food interesting. I love food! Sometimes I work out just so that I can eat whatever I want and not worry about it. Other times I measure, especially during times of hormonal imbalances times- either that lovely time of the month or perimenopause (got to flow with aging )- when I see more around my belly or butt. I get it. But you better believe my food will always have flavor and color! I think I might have been a chef in another life!

Here's my favorite dressing this week! You can keep it interesting by changing up an ingredient, for example, using a different vinegar or oil. I love red wine vinegar, and I can find a lot of different Asian vinegars in Seattle. I've discovered coconut vinegar, maybe you will find one you like; just be open to trying something different. Combine it with ingredients like turmeric, garlic, ginger, or miso paste! You can get more ideas from salad kits and places like Evergreens!

Musturd Lemon Dressing
Makes 5 servings (2 tbsp per serving)

Ingredients
1/4 cup of olive oil
1/4 cup of lemon juice (fresh or jar)
1/4 cup of red wine vinegar
2 minced garlic cloves  (put thru my garlic press)
1 tbsp of whole grain mustard from Trader Joes
1/2 tsp of salt
1/2 tsp of black pepper.

Directions:
Mix ingredients in a jar and shake well. Split between 5 small containers. (I recycle small containers from other juices.) Shake again before using. Can be kept in the refrigerator for a week.
 
Nutritional information:
Total calories; 105 Fat grams 11.1, Carb grams 1.9, Protein grams .1.
Put over a bed of greens and herbs. I love arugula and spinach together, with some basil and cabbage. I added sunflower seeds and sliced almonds for crunch, and meatballs for protein. For my meatball recipe, click here.

This salad is vibrant, colorful, and festive!   Healthy, delicious, gluten free recipe packed with veggies.  The ingredient list includes Roasted Brussels Sprouts, Maple Butternut Squash, Pumpkin Seeds, and Cranberries.

Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 8 servings

Ingredients
Roasted Brussels Sprouts:

• 3 cups Brussels sprouts , ends trimmed, yellow leaves removed
• 3 tablespoons olive oil
• Salt to taste

Roasted Butternut Squash:

• 1 1/2 lb butternut squash peeled, seeded, and cubed into 1-inch cubes (Yields about 4 cups of uncooked cubed butternut squash)
• 2 tablespoons olive oil
• 3 tablespoons maple syrup
• ½ teaspoon ground cinnamon

Other Ingredients:

• 1/2 cups pumpkin seeds
• 1 cup dried cranberries
• 2-4 tablespoons maple syrup optional

Instructions
Roasted Brussels sprouts:

• Preheat oven to 400 F. Lightly grease the foil-lined baking sheet with 1 tablespoon of olive oil.
• Make sure Brussels sprouts have trimmed ends and yellow leaves are removed. Then, slice all Brussels sprouts in half. In a medium bowl, combine halved Brussels sprouts, 2 tablespoons of olive oil, salt (to taste), and toss to combine. Place onto a foil-lined baking sheet, cut side down, and roast in the oven at 400 F for about 20-25 minutes. During the last 5-10 minutes of roasting, turn them over for even browning, the cut sides should be nicely and partially charred but not blackened (see my photos).

Roasted butternut squash:

• Preheat oven to 400 F. Lightly grease the foil-lined baking sheet with 1 tablespoon of olive oil.
• In a medium bowl, combine cubed butternut squash (peeled and seeded),1 tablespoon of olive oil, maple syrup, and cinnamon, and toss to mix.
• Place butternut squash in a single layer on the baking sheet. Bake for 20-25 minutes, turning once half-way through baking, until softened.
• Note:  You can roast both Brussels sprouts and butternut squash on 2 separate baking sheets at the same time, on the same rack in the oven – that’s what I did.

Assembly:

• In a large bowl, combine roasted Brussels sprouts, roasted butternut squash, pumpkin seeds, and cranberries, and mix to combine. (OPTIONAL): For more sweetness, add 2 or 4 tablespoons of maple syrup, if desired – do not add all maple syrup at once, start with 2 tablespoons, then add more, if desired, and toss with the salad ingredients to combine.

Nutrition
Calories: 232kcal | Carbohydrates: 34g | Protein: 3g | Fat: 11g | Saturated Fat: 1g | Sodium: 13mg | Potassium: 494mg | Fiber: 4g | Sugar: 19g | Vitamin A: 9290IU | Vitamin C: 45.9mg | Calcium: 72mg | Iron: 1.5mg

Serves 4

Ingredients 
1/2 head red cabbage
1/2 red onion 
1/2 cup fresh mint or cilantro finely chopped (both are delicious)
1 honey crisp apple
2 tbsp red wine vinegar 
2 tbsp apple cider vinegar 
2 tbsp olive oil
Salt and pepper to taste
Instructions 

1. Thinly slice cabbage and onion with a mandolin.
2. Combine all ingredients in large bowls and toss.

​Super easy... enjoy!

Nutritional facts per serving 
Calories 110, 9 grams of carbohydrates, 6.9 grams of fat, 1.6 grams of protein 

Makes 8 servings 
Prep Time: 20 minutes
Author: Amanda Formaro
Crisp cucumber and red onion, tangy feta cheese, cooling mint, and juicy-sweet watermelon combine in this colorful watermelon salad.

Ingredients
8 cups seedless watermelon cubed into 1-inch pieces
1 seedless cucumber halved lengthwise and sliced thin
1 medium red onion halved and sliced thin
3 tablespoons fresh mint, minced, plus more for garnish
1/2 cup crumbled feta cheese
Vinaigrette
2 tablespoons apple cider vinegar or red wine vinegar
4 tablespoons extra virgin olive oil
1 tablespoon honey
1/2 teaspoons coarse kosher salt
1/4 teaspoon black pepper
Instructions
1. Whisk together all ingredients for the vinaigrette in a small bowl.
2. Add the watermelon, cucumber, red onion, and mint to a large bowl and gently toss to combine.
3. Drizzle on the dressing, and gently toss to coat.
4. When ready to serve, transfer the salad to a serving platter and sprinkle on the feta. Enjoy!
Calories: 154 cal ​