H?lsa Nutrition

Dinner

Black Bean Sliders

These black bean sliders are the perfect vegetarian option for your backyard grill sesh.?

veggie burger slider

Quick Hello!

Before you get to the slider recipe, I thought I would introduce myself! My name is Kate and I’m interning with Maria this summer.? I am an Economics major with a minor in Exercise and Sports Studies at Smith College in Northampton, MA.

Summer Sliders

As we approach the 4th of July, I realize this will be my first as a vegetarian. Something that caused me to feel a twinge of remorse. The 4th will be forever associated with hamburgers and hotdogs in my mind. So while I am still finding it hard to believe that it is summer (quarantine time passes differently), I wanted to make a delicious vegetarian burger that I could eat alongside the rest of my family. So began my quest to create the perfect vegetarian burgers.

Protein-Packed Black Beans

When trying to decide how to make the slider, I choose black beans for the base. They are high in protein and are generally more accepted than say, a kidney bean. They also give the burger a good color compared to a processed veggie burger. With the added flavor of onions, garlic, and spices, you can’t go wrong with these!

Sliders take the burger game to the next level.? I have always preferred a slider to a hamburger because their fun-size makes the food seem more special. Because they are different, picky eaters may even be tempted to try! If you’re looking for other types of sliders, check out these turkey burger sliders.??

vegetarian sliders

Tips for successful black bean sliders!

  • Rinsing the beans removes much of the sodium that is added when the beans are canned.
  • One criticism of ?veggie burgers? is that they are often too crumbly.? Using two eggs will help keep the ingredients stick together. Saving you from a crumbly burger!?
  • Find the right level of bean for you.? I personally like seeing some of the black beans in my burger. So I try not to over mash.? But, if you have picky eaters, you may want to mash all the beans. I find that using a mashing tool like this one instead of a fork reduces the overall mixing time significantly.
  • Use a grill pan! This will give your burgers to give the burgers the nice charcoal stripes, as you see on traditional burgers (something that my dad said he really liked about the burgers). A traditional pan or baking them is also possible if you don’t have a grill pan.

This recipe was adapted from The Pioneer Woman.

veggie burger slider

Black Bean Sliders

Kate Ginder
These black bean sliders are the perfect vegetarian option for your backyard grill sesh.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 20 mins
Course Appetizer, dinner, lunch, Main Course, Side Dish
Cuisine American, Vegetarian

Ingredients
  

  • 2 (15-ounce) cans black beans
  • 1 medium onion, chopped (about 1 cup)
  • 3/4 cup plain bread crumbs
  • 2 large eggs
  • 3 tablespoons minced garlic
  • 1 teaspoon black pepper
  • 1 teaspoon cumin
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon salt
  • 12 slider buns

Instructions
 

  • Combine the beans, chopped onion, add bread crumbs to a bowl.
  • In a small bowl, beat the eggs.
  • Add 3 tablespoons minced garlic, 1 teaspoon pepper, 1 teaspoon cumin, and ? teaspoon chili powder and a ? teaspoon of salt into the mixture.
  • Add the egg mixtures to the dry ingredients. Use a "masher" and mix the ingredients into one another. Some of the beans will naturally get squished by this process.
  • Roll into small patties and place on an oiled grill pan at medium heat.
  • Cook for 8 minutes on both sides.
  • Place slider on buns with desired toppings!
Keyword black beans, sliders, vegetarian, veggie burger

veggie burger sliders

Grilled Veggie and Black Bean Burritos

Grilled Veggie and Black Bean Burritos make for a crowd-pleasing dinner. Your family love filling their burritos just how they like it, going all plant-based it vegetarian, adding some meat, or perhaps spicing it up.

grilled veggie and black veggie burrito

My family loves Taco night. Over the years we have eaten a lot of tacos, from the favorite and simple beef and kale tacos to the more time consuming but delicious fish tacos with kiwi salsa.?

It was time to mix it up. Enter the burrito.?

My kids were thrilled with this new addition to our weeknight dinner rotation. And these grilled veggie and black bean burritos are perfect for warm weather days. Plus, my husband loves to grill so it gives me a chance to delegate some of the cooking!

Grilled Veggies

I love to grill zucchini, summer squash, and bell peppers for this burrito. However, you could also try other veggies such as onions, eggplant, and mushrooms. Simply slice veggies, drizzle with oil, sprinkle with salt, and add chili spices if desired. It’s hard to go wrong with veggies and you can save any leftovers for more burritos or perhaps a burrito bowl, the next day.

veggies on the grill

A Plant-Forward Recipe

The combination of black beans, veggies, rice, and tortilla makes for a hearty vegetarian meal. The individual ingredients combine to provide all the amino acids you need, in addition to a good dose of fiber.

Of course, my boys love their meat, and so we tend to grill up some chicken alongside the veggies which makes everyone happy. Eating a primarily vegetarian meal with a little meat sprinkled in is considered “plant-forward” and is a great way to “meet in the middle.”

Whether you choose to keep it 100% plant-based or sprinkle is some meat is up to you. Either way, it’s a great option! Choose what you crave and find satisfying. If you find yourself overthinking it, go back and review this post on intuitive eating. Remember, there is no good or bad when it comes to eating.

grilled veggie and black bean burrito spread

Tips to Simplify Burrito Night

While this recipe isn’t tricky (well except for the rolling up a perfect burrito part!), making all the different “add-ins” takes time and dishes…so here are some tips to make it go smoothly.

  • If you can, cook up the rice ahead of time. Rice cookers and Instant Pots are great since they can also keep the rice warm. Choose brown rice for extra fiber or white rice if you prefer it. I currently use this Instant Pot and love it.
  • Veggies and any meat can also be grilled ahead of time, just reheat if you want them hot.
  • To simplify the cooking, this recipe calls for seasoned black beans. However, if you have a little extra time, try making your own. Here is a good recipe to try.
  • Choose large tortillas so you can fit everything in there. In these pictures, we have slightly smaller ones which were harder to roll up and everyone ended up eating a couple of them! If possible, the tortillas on the grill for just a little bit to warm them up before serving.
  • Have everyone help you set and clear the table! Yes, there are a lot of dishes in this meal, but many hands make light work!

Alright, let’s get cooking. Let me know if you make this by sharing your picture and tagging @halsanutrition on social media.

grilled veggie and black veggie burrito

Grilled Veggie and Black Bean Burritos

Maria Adams, MS, MPH, RDN
These grilled veggie and black bean burritos are perfect for crowd-pleasing family dinners. Prep all the ingredients and then let everyone assemble their own burrito (or bowl). Packed with energy, fiber, and nutrients--they are a nutritional powerhouse. Whether you make the meal completely plant-based or add a little meat is up to you!
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 25 mins
Servings 4

Ingredients
  

  • 1 cup uncooked brown rice
  • 2 cups vegetable or chicken stock, low sodium
  • 2 medium limes
  • 1/4 cup cilantro, chopped
  • 1 medium zucchini
  • 1 medium summer squash
  • 1 medium bell pepper
  • 1 tablespoon olive oil plus more as needed
  • salt to taste
  • pepper to taste
  • chili seasoning, e.g., a blend of chili powder, cumin, garlic powder, onion powder, oregano
  • 1 pound chicken breast (or steak or fish) (optional)
  • 1 15-oz can seasoned black beans if you have time, make homemade seasoned black beans (see recipe link in blog post)
  • 8 large tortillas (1-2 per person; good to have extra)

Additional Burrito Filling Suggestions

  • avocado, slice and drizzle with lime juice or guacamole
  • favorite jarred salsa
  • lettuce, chopped
  • Monterey Jack cheese, shredded
  • sour cream
  • hot sauce
  • extra cilantro

Instructions
 

  • Cook rice according to package directions using stock instead of water for extra flavor. When done, stir in fresh lime juice and 1/4 cup chopped cilantro. (Consider using a rice maker or instant pot to simplify cooking process and easily keep it warm).
  • Meanwhile, slice zucchini and squash lengthwise into 4-5 long pieces. Slice bell pepper into about 4 large pieces. Brush veggies with oil and season with salt and pepper. Add chili seasoning if desired.
  • If grilling up meat, prep that too by brushing with a little oil and then seasoning with chili seasoning, salt, and pepper.
  • Light grill. While grill is heating up, work on putting out or prepping your desired "additional burrito fillings".
  • Transfer the rinsed and drained black beans into a small pot on the stove and heat on low.
  • Grill veggies for 2-3 minutes on each side, until nice grill marks form. Also, grill meat if using. (Chicken breast generally takes 5-7 minutes on each side and should be cooked until no longer pink inside. Fish can take anywhere from 4-7 minutes per side depending on how thick it is; grill fragile fish on foil). Grill steak until desired degree of doneness).
  • Transfer cooked veggies to clean platters. Let cool a bit and then chop into smaller pieces for adding to the burritos. Heat the tortillas on the turned off but still hot grill (or heat in the microwave if easier).
  • Assemble the burritos and enjoy!

 

Grilled Veggie and Black Bean Burrito PIN image

Roasted Sweet Potato and Beet Quinoa Salad with Lemon-Ginger Yogurt Dressing (Vegan)

This roasted sweet potato and beet quinoa salad with lemon ginger yogurt dressing is serious deliciousness on a plate. The vegan lemon-ginger yogurt dressing adds creaminess, flavor, and probiotics in every bite.

salad with ginger lemon cashew yogurt dressing (vegan)

Disclosure: I received free samples from Forager Project in exchange for this post. All opinions are my own.

Looking to liven up your usual salad? This salad is perfect as a side or main event. Make a batch at the beginning of the week and then enjoy it for lunch over the next few days. Or serve it fresh, with hot quinoa and roasted vegetables as a satisfying, plant-forward dinner.

I was inspired to make this salad after my friend Jenni ordered a delicious looking quinoa, beet, and brie salad last week. (Delicious except for the fact that I don’t love brie!) And, of course, if you have been following my blog for a while you know that I adore beets! Here are some of my favorite beet recipes: Roasted Beet, Tomato and Avocado Wrap, Salted Beet Chips, Simple Roasted Root Vegetables, and Hasselback Beets.

Yogurt Cashew Dressing (vegan)

Dairy-Free Lemon-Ginger Yogurt Dressing

The tangy lemon-ginger yogurt dressing really sets this salad apart from others. It provides that flavor that keeps you digging back in for more. (Not to mention, the smell of minced ginger and freshly squeezed lemon will delight your senses when preparing this salad!)

It will also give your salad a boost of probiotics, those gut-friendly bacteria that help promote health and wellbeing. Combining these probiotics with a salad is terrific because the fiber from the veggies provides “food” to sustain the bacteria. The bacteria feed off the undigestible fiber (known as prebiotics) to help promote a thriving microbiome in your gut.

Lemon-Ginger Yogurt Dressing (vegan)

Benefits of Eating More Plant-Based Meals

While I’m a fan of dairy yogurt as well, I love that Forager Product provides a dairy-free option for those who choose to eat a plant-based diet or have an allergy to dairy.

As an intuitive-eating omnivore, I make an effort to eat a diet that is rich in plant-based foods and meals. Why? Because not only do plant-based meals taste great, they may also:

  • Reduce the risk of developing heart disease (the leading cause of death in the US)
  • Lower the chance of developing certain types of cancer
  • Reduce the risk of developing Type 2 Diabetes
  • Improve blood sugar for people with diabetes
  • Reduce the risk of cognitive decline

In addition, eating more plant-based meals is good for the planet because it uses less land and water and produces fewer greenhouse emissions.

So whether you start with Meatless Monday, or aim to go plant-based for one meal a day, it’s a win.

H?lsa Kids

Wondering if your kids will like this salad? My best advice is to try! This dressing also offers the perfect opportunity to introduce your child to different tastes and flavors of ginger, lemon, and garlic. Remember that even if they choose not to taste the salad or dressing, just by exposing them to these different foods and flavors you are enhancing their palate! Keep it up and in time even your most selective eater will be piling salad onto their plate.

TIPS:

  • This recipe makes about 2-4 servings depending on appetite and whether you serve it as a side or main.
  • The salad holds up well when tossed with the dressing for a day or so, but if you want to serve the veggies and quinoa hot, wait to pour the dressing on right before serving.
  • Store dressing in the refrigerator until ready to use.
  • You may have some extra quinoa–refrigerate to have on hand for other meals that week.
  • Sweet potatoes cook a little bit faster than beets. To promote even cooking, cut the sweet potato into slightly bigger chunks than the beets. (Say about 1/2 – 3/4 inch pieces for the beets and 1-inch pieces for the sweet potatoes).

salad with ginger lemon cashew yogurt dressing (vegan)

Roasted Sweet Potato and Beet Quinoa Salad with Lemon-Ginger Yogurt Dressing (vegan)

Maria Adams
This roasted sweet potato and beet quinoa salad with a lemon-ginger cashew dressing is sure to liven up your mealtime. The dressing is made with dairy-free cashew yogurt, making this meal a perfect addition to plant-based meals. Complete with fiber, protein, antioxidants, probiotics, and flavor, this colorful plate will nourish your body and soul.
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 25 mins
Course dinner, lunch, Salad, Side Dish
Cuisine Gluten-free, Plant-Based, vegan, Vegetarian
Servings 4

Ingredients
  

Roasted Sweet Potato and Beet Quinoa Salad

  • 1 large sweet potato, peeled and chopped
  • 2 medium beets, peeled and chopped (slightly smaller than the potato)
  • 1.5 tablepoons olive oil
  • 1/4 teaspoon sea salt
  • 1 cup quinoa, uncooked
  • 2 tablespoons sunflower seeds
  • 6-8 cups baby spinach (about 2 cups per person)
  • 1 medium avocado
  • 1/4 cup parsley for garnish

Lemon-Ginger Yogurt Dressing

  • 1 cup plain cashew yogurt e.g., Forager brand
  • 1/2 medium lemon (about 2 tablespoons, may need 1 whole lemon)
  • 2 teaspoons minced garlic about 1-2 cloves garlic
  • 2 teaspoons peeled and grated ginger
  • 2 teaspoons reduced-sodium Tamari soy sauce
  • 1 teaspoon maple syrup

Instructions
 

Roasted Sweet Potato and Beet Quinoa Salad

  • Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.
  • Add the chopped sweet potatoes and beets to the baking sheet. Keep them separate in order to prevent the beets from staining the sweet potatoes. Drizzle with the olive oil, sprinkle with the salt, and toss gently. Transfer to the oven. Bake for about 25 minutes or until the beets are tender, tossing after about 15 minutes. Remove from heat and let sit when done.
  • Meanwhile, cook quinoa according to package directions. Generally, this means rinsing 1 cup of quinoa with water, combining the drained quinoa in a saucepan with 1.5 cups of water, bringing to a boil and then reducing heat and simmering with a lid on for about 25 minutes.
  • Place a small skillet over medium heat. Add the sunflower seeds and toast for 3-5 minutes, until fragrant.
  • To assemble the salad: top baby spinach with the quinoa. Next add the roasted sweet potatoes and beets, avocado, and toasted sunflower seeds. Garnish with chopped or whole leaf parsley.

Lemon-Ginger Yogurt Dressing

  • In a medium bowl, combine the yogurt, lemon, garlic, ginger, soy sauce, and maple syrup with a whisk. Transfer to a jar with a lid and refrigerate until ready to use.
  • When ready to serve salad drizzle with the dressing and enjoy. (Note, recipe will keep with the dressing on it for up to a day or two).
Keyword avocado, beets, cashew yogurt, lemon-ginger, plant-based, plant-forward, quinoa, spinach, sweet potatoes

Lemon-Ginger Yogurt Cashew Dressing (vegan)

 

 

Bean and Barley Veggie Chili

This bean and barley veggie chili is perfect for cooler evenings, Meatless Mondays, and school lunches. No barley? Try quinoa or farro!

Bean and Barley Veggie Chili

Hi friends! So I was intending to save this recipe for October, but I decided that it’s so good it has to be shared before then. Plus it’s perfect for back to school lunches, just make sure you cook up enough to have leftovers!

Patience and Persistence

This is not a new recipe, in fact, I’ve been making it for over 10 years now, but it wasn’t until this past year that one of my kids started loving it. Elliott, who is now 13, never wanted to touch a bean but motivated to eat more vegetarian meals and his love for all things Tex-Mex, he decided to give this a go.

It has now become one of his absolute favorite dinners, right up there with Panko-Crusted Cod Nuggets, Beef and Kale Tacos, and Turkey Bolognese. And now that he realizes beans aren’t so bad, he has started adding them to burritos and tacos too!

Bean and Barley Veggie Chili

Learning to Like it

His younger brother, Henrik, is still not so sure about beans or chili. He usually tastes a few bites, carefully avoiding the beans, but relies on the sides to fill him up. The sides that I might put out for this dinner include tortilla chips, tortilla wedges, guacamole or sliced avocado, shredded cheese, sliced red bell peppers, sliced carrots, and milk. Sometimes I skip the chips and serve it with cheese quesadilla wedges instead.

Picky Eating Tip: Serve your family less preferred foods alongside liked foods, for example, bean chili and cheese quesadillas. Click To Tweet

Spotlight on Barley

Barley is one of those grains that is often overlooked. With a slightly nutty taste and chewy consistency, barley is versatile and well-suited for everything from soups to salads. It’s also packed with vitamins, minerals, and fiber.

There are two main types of fiber: insoluble and soluble. Like most plant foods, barley has both.

  • Insoluble fiber is great for adding bulk to stools and preventing constipation.
  • Soluble fiber is a prebiotic, meaning it serves as food for the healthy bacteria in the gut (the probiotics) and is good for gut health. Soluble fiber also slows digestion and the release of glucose into the bloodstream, helping to keep you full longer and stabilize blood sugar levels. The type of soluble fiber in barley is called beta-glucan. Beta-glucans, also found in oats, have been shown to lower bad cholesterol levels when consumed regularly.

For this recipe, I used the 365 brand Italian barley, which is different from hulled barley.

Bean and Barley Veggie Chili

Versatile Chili

Chili, like most soups and stews, is incredibly versatile and forgiving. Don’t be shy about substituting ingredients based on what you have on hand or family preferences. You may recognize similarities between this recipe and the Slow Cooker Black Bean, Sweet Potato and Quinoa Chili.?That’s because they both were born out of the same base recipe from Cooking Light. Both are delicious, but my family prefers this Bean and Barley Veggie Chili.

Now let’s get cooking! Also, don’t forget to tag @halsanutrition on social media if you make this.

Bean and Barley Veggie Chili

Bean and Barley Veggie Chili

This bean and barley veggie chili is both nourishing and satisfying. It's perfect for Meatless Monday, Tex-Mex Tuesday, school lunches, game-nights, and cozy, cool-weather evenings. Be sure to use quick-cooking barley, it will say either pearl or Italian. This recipe freezes well, so make extra for lunch or the freezer.
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 25 mins
Course dinner, lunch, Main Course
Cuisine Tex-Mex, Vegetarian
Servings 6

Ingredients
  

  • 1 tablespoon avocado or grapeseed oil
  • 1 medium yellow onion, chopped
  • 1/2-1 jalapeno, seeded and chopped (optional)
  • 1 medium red bell pepper, chopped (or try 1-2 chopped carrots)
  • 1 stalk celery, chopped
  • 3 cloves garlic, minced
  • 1 tablespoon chili powder or to taste
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1 14.5 ounce can fire-roasted diced tomatoes, no salt added want to turn up the heat? look for diced tomatoes with chopped chili
  • 1 15 ounce can black beans, rinsed and drained want extra beans? add another can, but be sure to add another cup of stock or water too!
  • 16 ounces vegetable stock, low sodium try homemade veggie stock or get the benefits of collagen with homemade chicken stock if not vegetarian
  • 2/3 cup barley pearl, Italian, or quick-cooking OR substitute quinoa or farro

Instructions
 

  • Heat oil in a Dutch Oven or heavy pot over medium-high heat. Add onion, jalapeno, and bell pepper and saute for about 3 minutes, until onions are softened and fragrant. Add garlic and saute for another minute.
  • Turn down the heat to medium-low and stir in the chili powder, cumin, and oregano. Next add the diced tomatoes, black beans, veggie stock, and barley. Turn heat to high and stir. Bring to a simmer and then reduce heat, cover with a lid, and continue to cook for about 20 minutes. Add water or additional stock if needed.
  • Serve with side suggestions and enjoy! Refrigerate or freeze leftovers in air-tight containers.

Notes

Side Suggestions (the fun part!)
  • Chopped cilantro
  • Lime wedges
  • Grated cheddar or Monterey Jack cheese
  • Sour cream, cr?me fra?che, or plain Greek yogurt
  • Sliced avocado or guacamole
  • Tortilla chips?
  • Tortilla wedges
  • Quesadilla wedges
  • Sliced bell peppers
  • Sliced carrot sticks
Keyword chili, beans, barley, dairy-free

Bean and Barley Veggie Chili

Simple Roasted Veggies and Pesto Bowl

This simple roasted veggies and pesto bowl makes a delicious packable lunch or Meatless Monday dinner. Got varying food preferences? Serve it “deconstructed” for a family-friendly vegetarian feast.

Relaxed Summer Eating

Does your family eat differently in the summer?

I find that summer definitely makes for more relaxed eating. Rather than squeezing cooking and eating between soccer and play practice, summer gives us space to slow down and be a little more carefree.

This more relaxed setting makes it a good time for introducing new foods and habits. Perhaps you pick one day a week to all cook dinner together, or you get the kids in the habit of setting the table, or you try a new recipe every week.

Minimal Cooking Please

Of course, there are days when it’s too hot to turn the stove on–or days when you just don’t want to. After all, shouldn’t you get a break too?

Definitely! Please take a break if you need it and do so without guilt. On some days this may mean picking up take out or going out to dinner. On other nights this may mean being prepared with leftovers or pre-prepped food, such as frozen turkey meatballs or this simple roasted veggies and pesto bowl.

This recipe is perfect for making ahead, which makes it perfect for summer. I recommend making a double batch so you can enjoy leftovers for lunch or as a simple no-cook dinner (or better yet, a picnic dinner at the beach!).

Roasted Veggie Love

I actually make a batch of roasted veggies almost every week of the year. They are perfect for combining with grains as in this bowl, adding to a lunch salad, serving as a side dish, or using as a taco or quesadilla filling. It’s nice because you can roast almost any type of veggie, making it a great way to use up those veggies in the back of your fridge.

Pesto

I love to make pesto in the summer. You can make it so many ways, with fresh from the farm radish and carrot tops, with classic basil, with kale, with parsley, or a combination of any of your favorite greens!

If you don’t have a food processor or the desire to make pesto, just pick up some store-bought. Look for a pesto that is locally made with minimal ingredients.

Roasted Chickpeas

One of the fun components of this bowl is the roasted chickpeas. They add a nice crunch and often appeal to kids more than plain, canned chickpeas. In addition, they are a good source of protein and fiber. You can make them yourself or pick up a store-bought version. (I’m not going to lie, I probably make them a couple of times per year myself and the rest of the time I buy them. They are good to have on hand in the pantry for adding crunchy protein to lunch boxes and snacks too!)

H?lsa Kids

Got picky eaters? No worries! You can serve this meal deconstructed and let everyone create their own bowl. Consider choosing a grain that you know your kids like to be the base and add some liked veggies on the side. You can always round it out with a side of fresh baguette and sliced cheese or hummus.

Simple Roasted Veggies and Pesto Bowl

This simple roasted veggies and pesto bowl makes a delicious packable lunch, a light summer dinner, or a perfect potluck side dish. The best part is its flexibility. Pick up your family's favorite veggies at the market or simply roast the veggies you have on hand in the back of your fridge. Next, decide which grain you will use: millet, quinoa, brown rice, farro, bulgur, whole-wheat macaroni, or any other grain of your choice. Finally, make or buy some pesto. Pesto is easier to make than you think, but if you don't have a food processor or an extra 15 minutes, simply pick up some store-bought pesto. Mix it all together to maximize the flavor, or serve it deconstructed, family-style, letting everyone create their own bowl. Add some extra sides of your choice, such as raw veggies, lettuce, and baguette.
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 25 mins
Course dinner, lunch, Main Course, Side Dish
Cuisine Mediterranean
Servings 4 people

Ingredients
  

  • 1 cup quinoa, millet, or brown rice or other grain of choice
  • 1 medium red onion, chopped
  • 1 medium zucchini, diced
  • 2 medium carrots, diced
  • 1 cup diced eggplant, mushrooms, or whole grape tomatoes
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon Kosher salt or to taste
  • 1 pinch freshly ground pepper or to taste
  • 1 batch pesto sauce (or store-bought)
  • 1 cup roasted chickpeas (e.g., Biena or Saffron Road) (or make your own)

Instructions
 

  • Preheat oven to 400 degrees F.
  • Next, cook your grain of choice according to package directions.
  • While the grain is cooking, line a large rimmed baking sheet with parchment paper. Add the chopped veggies, drizzle with olive oil, and then sprinkle with salt and pepper. Toss to combine, making sure veggies are spread out across the baking sheet. (They should fit in a single layer; if it seems too crowded use two baking sheets).
  • Roast veggies for about 25 minutes, tossing with a spatula 1-2 times during cooking.
  • While the grain and veggies are cooking make the pesto (if making).
  • Once veggies are done, if serving hot, add them to the grain and then top with the pesto and the roasted chickpeas. If serving cold, let everything cool down a little bit and then combine, but leave the roasted chickpeas on the side until time to eat. If serving family-style, you may want to leave everything separate and let each family member create their own bowl.

Notes

Side Suggestions:
Mixed greens
Chopped lettuce
Sliced cucumbers, radishes, celery, bell peppers, or carrots
Baby tomatoes
Hummus
Baguette
Keyword farm share veggies, gluten-free option, lunch ideas, vegan, veggie packed, whole-grain

Did you make this recipe? Take a picture and tag @halsanutrition on Instagram.

Panko Crusted Cod Nuggets

These panko crusted cod nuggets will turn even the most selective eaters into fish lovers. Perfect for a tasty family dinner or summer lunch!

Panko Crusted Cod Nuggets

If you asked my kids what their preferred way to eat cod is, this would be it. Actually, forget just cod or even seafood, this is one of their top 3 meals in general.

And what’s not to love about these panko crusted cod nuggets? They are tender, golden, and simply delicious.

But aren’t they fried? Yes, the cod is breaded and fried. However, this is homemade and pan-fried, not commercially prepared and deep-fried. The recipe calls for healthy high-heat cooking oils such as organic canola or avocado.

You could also increase the fiber a bit by using some or all whole wheat Panko bread crumbs. All panko crumbs are great because not only they also add a nice crunch, they also absorb less grease than traditional bread crumbs. If you

While I wouldn’t suggest that you eat fried food every day, every now and then is totally fine. After all, as I discuss in my intuitive eating post, healthy eating is about more than the individual foods you eat.

Panko Crusted Cod Nuggets

H?lsa Kids

This meal is a great way to get kids excited about dinner time and about eating fish. While it’s not hard to make, it does take a little work to prepare and can be a little messy (at least I always manage to spill bread crumbs on the flour!)

My older son is often eager to help me make this meal–partly because he is motivated to make sure he gets it for dinner. (He knows that there is a risk I may take the easy route and throw it all on a sheet pan! Another delicious, kid-approved dinner, but clearly not quite the same as breaded fish!)

Accompaniments

Serve with lemon wedges, steamed veggies, boiled potatoes or fresh corn, and a salad or sauteed greens. Want to eat like a true Swede? Add a side of rye crisp bread and a sauce made with sour cream or plain Skyr yogurt and fresh herbs!

Panko Crusted Cod Nuggets

Panko Crusted Cod Nuggets

These panko crusted cod nuggets will have your kids running to the table for dinner. Serve with fresh lemon wedges and veggies and consider dinner done!
Print Recipe Pin Recipe
Prep Time 13 mins
Cook Time 6 mins
Course dinner, Main Course
Cuisine Scandinavian
Servings 4

Equipment

  • nonstick skillet

Ingredients
  

  • 1.5 pounds fresh cod
  • 3/4 teaspoon Kosher salt
  • 1/2 cup flour
  • 2 large eggs
  • 1.5 cups Panko breadcrumbs (use plain or a mix of whole wheat and plain)
  • 2 tablespoons fresh parsley, chopped
  • 1/2 teaspoon dried Italian herbs (usually a combo of basil, parley, etc.)
  • 3 tablespoons canola or avocado oil plus more as needed
  • 1 medium lemon, sliced into wedges

Instructions
 

  • Slice cod into small pieces, but a little bigger than traditional nuggets. Sprinkle each side with a little salt.
  • Put out 3 shallow bowls. To the first, add flour, to the second, add eggs and whisk, and to the third, add panko bread crumbs. Add some dried Italian herbs and chopped, fresh parsley to the panko. Mix in with fingers.?
  • Use tongs to dip each piece of cod first into the flour, then the eggs, and finally the panko, making sure it's fully submerged into each but shaking off any excess. Place onto a plate.
  • Heat about 3 tablespoons of canola or avocado oil in a nonstick skillet pan over medium-high heat. Add fish, being sure not to overcrowd the pan (you will probably need to do it in 2 batches, adding more oil for each batch and sometimes after flipping). Cook for 1-2 minutes and then reduce heat to medium or even medium-low depending on how they are browning. Cook for another couple of minutes, until golden, and then flip and cook on the other side for an additional 3 minutes or so.?Serve with lemon wedges.
Keyword cod, family dinner, fish, kid-approved, panko, seafood

Panko Crusted Cod Nuggets

 

Instant Pot Chicken Tortilla Soup

This Instant Pot? Chicken Tortilla Soup is perfect for busy weeknights. Make ahead of time and keep it warm while you pick up the kids from dance or watch a baseball game.

instant pot chicken tortilla soup. gluten-free, dairy-free, kid-approved. halsanutrition.com

I’ve got another soup recipe for you today: Instant Pot? Chicken Tortilla Soup. If your family loves classic chicken noodle soup or perhaps this chicken soup with parsnips, this is a fun way to spice it up. In fact, this chicken tortilla soup is quickly taking over as the most requested soup by our oldest son.

Instant Pot Magic

Ok, let’s face it, there is no real magic to the Instant Pot?. You still have to plan, shop, and prep–but it certainly does simplify cooking. Benefits include being able to:

  • Easily keep food warm until ready to eat.
  • Safely step away from the stove while cooking.
  • Less time needed than with a slow cooker.
  • Clean just one pot.

Unlike the slow cooker, the instant pot also has a saute feature which allows you to cook all those soup veggies right in the pot before adding the stock and chicken. (But I still love my slow cooker and the fact that you can “set it and forget it” for hours!)

Chicken Tortilla Soup Key Ingredients

Chicken thighs – Chicken thighs tend to be more flavorful and less dry than chicken breast. They also contain slightly more iron than chicken breast and tend to be less expensive. Choose organic, humanely raised meat when possible.

Chicken stock – I have said it before and I will say it again–homemade is best! Once you’ve made it you will see how easy it is. I make use the 100 Days of Real Food recipe for Overnight Stock in a Crock Pot. (One of my favorite ways to use my slow cooker!)

Spice – I used the classics Tex-Mex spices: chili powder, cumin, garlic, and oregano. Instead of jalapeno or poblano, I opted to use a bit of adobo sauce that I had on hand. Overall, it’s not too spicy, but you can add additional spice or hot sauce to bring it up a notch if you want!

Veggies – I love to add veggies to foods (beef tacos, pad thai, morning glory muffins) that I know my kids love as it’s a great way to get some more into their diet (and mine). Here I added corn, carrots, and bell pepper. And let’s not forget that the diced tomatoes and onions count as veggies too!

Tortilla Chips or Strips – And, of course, you need some tortillas for chicken tortilla soup! While you could make your own in the oven, being a busy mom, I find it easier to use store-bought. Not to mention, my kids get pretty excited about this too. Seek out a brand that uses quality ingredients and is not too high in salt.

If you have a little extra time or want to reduce sodium further, go ahead and your own tortilla chips. Simply start with corn tortillas, cut them into strips, place them on a baking sheet, spray or brush lightly with oil, season with cumin, and then broil on the middle rack in the oven for 5 minutes, or until crisp but not burned. Enjoy!

Recipe adapted from this recipe by Damn Delicious.

Chicken Tortilla Soup

This chicken tortilla soup is perfect for busy weeknights! Your whole family will love this tasty recipe and if you are lucky you will have leftover for lunch the next day.
Print Recipe
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Course dinner, Soup
Cuisine American, Tex-Mex
Servings 6

Ingredients
  

  • 1 tablespoon olive, avocado, or organic canola oil
  • 1 med yellow onion
  • 3 medium garlic cloves
  • 1 tablespoon cumin
  • 1 tablespoon chili powder
  • 1/2 teaspoon oregano
  • 1/4 teaspoon garlic powder
  • 1 14.5-oz can fire roasted diced tomatoes no salt added if available
  • 1 1/2 cups frozen corn
  • 4 medium carrots, peeled and diced
  • 1 medium red or yellow bell pepper, diced
  • 1 tablespoon ancho pepper adobo sauce, medium heat (or sub a diced and seeded jalapeno)
  • 1.5 pounds boneless chicken thighs
  • 4 cups chicken stock, low sodium or homemade
  • 1/2 teaspoon Kosher salt plus more to taste
  • Freshly ground pepper to taste
  • 6 ounces tortilla chips or strips (or make your own by slicing whole tortillas into thin strips, spritzing with oil, and then baking in the oven until crispy)
  • 1 med avocado
  • 4 ounces Monterey Jack cheese, grated (use dairy-free or omit as needed)
  • 1/4 cup fresh cilantro
  • 1 med lime sliced into wedges
  • hot sauce for those who like it hot!

Instructions
 

  • Set your Instant Pot? to the saute setting. Add the oil and onion and saute for about 4 minutes, until fragrant and golden.
  • Stir in the garlic, chili powder, cumin, oregano, and garlic powder. Saute for another minute and then add the diced tomatoes, corn, carrots, bell pepper and adobo sauce and stir.
  • Add the chicken, chicken stock, freshly ground pepper to taste, and 1/2 teaspoon of salt. Select the manual setting and set the time for 10 minutes. When finished cooking, do the quick-release method (refer to Instant Pot? instruction manual).
  • Remove the chicken and place onto a cutting board. Let cool for a couple of minutes and then shred using two forks or dice if you prefer. Transfer chicken back to the Instant Pot. Taste and adjust salt and seasoning accordingly, adding 1/4 teaspoon of salt at a time.
  • Serve with tortilla chips, and additional toppings as desired, such as avocado, shredded cheese, fresh cilantro, fresh lime, and hot sauce.
Keyword chicken, chicken thighs, dairy-free, family dinner, gluten-free, instant pot, kid-approved, soup

Instant Pot Chicken Tortilla Soup - perfect for busy family evenings; gluten-free; dairy-free; kid-approved. halsanutrition.com

Roasted Salmon with Avocado Dill Sauce

This roasted salmon with avocado dill sauce is a monthly staple at our house. Roasting fish alongside other veggies on a sheet pan requires minimal effort and thanks to parchment paper, is super easy to clean up!?

salmon with avocado dill sauce

Busy Days

Hello, my friends! I hope you are enjoying springtime. We are off to a running start here with sports and activities every. day. of. the. week. Fortunately, my almost-daily-morning meditation habit helps keep me calm from the start and reminds me to take one (mindful) step at a time. (Well, at least most of the time it helps!)

A Quick Weeknight Dinner

In any case, one daily to-do that doesn’t change is the need to feed my family dinner! When I take the time to plan weekly meals, this is a lot smoother, but at least 1 week a month I wing it, and this is when I turn to simple go-to’s such as this salmon recipe and my sheet pan cod recipe.

I’m lucky that I have a local fish market where I can pop in just before it’s time to cook dinner for fresh fish. But a quick trip to your local grocery store would also work.

salmon with avocado dill sauce

After picking up some fish I look in the fridge or freezer to see what veggies we have on hand, then throw what I can onto a sheet pan and bake it in the oven. Meanwhile, I make an avocado-dill sauce for my husband and me to enjoy (my children don’t know what they are missing!)

As for starchy sides, if it’s a really time-pressed or tired night I might heat up some frozen brown rice (yes, that’s a thing). If I have a few more minutes I will boil baby potatoes or cook quinoa.

salmon with avocado dill sauce

Seeking out Omega-3’s

We are big seafood fans in this house. It’s such a great way to get DHA and EPA, important omega-3 fatty acids that are only found in seafood and algae. For optimal intake, aim for 2-3 servings of seafood a week.

Salmon, herring, sardines, mussels, arctic char, trout, and anchovies are all great sources of omega-3’s that are also low in mercury. Albacore tuna is also high in omega-3’s but kids and women of childbearing age should limit or avoid this fish because it’s high in mercury. Other types of seafood, such as cod and shrimp, also provide omega-3’s–just not as much.

Ok, now let’s get cooking. As always, please use this recipe as a guide and adjust it to your need and liking. Perhaps yours needs to cook a bit longer? Perhaps you would like to serve it with a different veggie? Enjoy!

salmon with avocado dill sauce

Roasted Salmon with Avocado Dill Sauce

This roasted salmon with avocado dill sauce is perfect for a quick weeknight dinner. Make dinner even easier by tossing in some veggies to cook alongside the fish. Simply drizzle veggies with some olive oil, sprinkle on a touch of sea salt, but be sure not to overcrowd the pan as the veggies need room for moisture to escape. The avocado dill sauce adds a delicious touch to the fish, veggies, and any side dishes such as plain potatoes or quinoa. 
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Cuisine American, Scandinavian
Servings 4

Ingredients
  

  • 2 teapoons olive or avocado oil (plus extra for veggies)
  • 1 1/2 pounds salmon fillets
  • 1/2 teaspoon Kosher or sea salt (plus extra for sauce and veggies)
  • 1/2 cup plain Greek or Skyr yogurt
  • 1 whole avocado, ripe
  • 1/2 whole lemon, juiced
  • 3 tablespoons dill, chopped (or try parsley!)
  • 1 garlic clove, minced (or try 1 tablespoon of chopped chives)

Instructions
 

  • Preheat oven to 350 degrees F. 
  • While the oven is preheating, make the sauce by combining the yogurt, avocado, lemon, garlic, and dill in a mini food processor or blender. Add water, 1 tablespoon at a time if too thick. Season to taste with salt and pepper and additional lemon or garlic.
  • Line a rimmed baking sheet with parchment paper and grease with 2 teaspoons of oil.
  • Season both sides of the salmon with salt and place on the parchment paper. Note: you can leave the salmon as a whole fillet or cut into portion-sized pieces--it will cook a little faster if cut, but in my opinion, it's easier to just leave it whole.
  • If desired, add additional veggies to the sheet pan. If they will need the same amount of time to cook, include them for the whole cooking time--as I did with the sliced fennel and zucchini in the photos. If they need less time, add them later in the cooking process--as I did with the frozen baby peas in the photos. (See recipe notes for more tips.)
  • Bake fish for 20-25 minutes, depending on size and thickness. Drizzle the sauce on top and serve or let everyone take their own sauce (recommended for family-style dinners). Enjoy! 

Notes

Veggie Side Suggestions
...for cooking alongside the salmon on the sheet pan:
Frozen petite peas - simply thaw and add during the last 4-5 minutes of cooking
Zucchini and/or yellow summer squash - slice thinly, drizzle with EVOO, sprinkle with sea salt, and cook alongside the salmon for 15 min to the whole duration
Fennel - slice fennel, drizzle with EVOO, sprinkle with salt, and cook alongside the salmon for the whole duration, ideally flipping over once
Broccoli - cut into bite-sized florets, toss with EVOO, sprinkle with salt, and cook alongside the salmon for the whole duration, tossing once
Asparagus - trim ends, toss with EVOO, sprinkle with salt, and cook alongside the salmon for the last 15 minutes of cooking
?
Keyword family dinner, mercury, omega-3's, salmon, seafood

 

References:

https://www.ewg.org/research/us-gives-seafood-eaters-flawed-advice-on-mercury-contamination-healthy-omega-3s

Veggie-Packed Pad Thai

This veggie-packed pad thai offers a delicious, homemade twist on the take-out classic. Simple ingredients and lots of veggies equal a winning dinner!

veggie-packed pad thai from halsanutrition.com; gluten-free, dairy-free, vegetarian, kid-approved

I love pad thai and was surprised to discover how easy it is to make at home. Sure, it might not taste exactly the same as your favorite take out pad thai, but it’s pretty darn tasty!

Making your own pad thai also offers a chance to add more veggies to the dish. (Something that I love to do, just check out a couple of my other veggie-infused family dinner ideas: Veggie-Loaded Turkey Bolognese?and Family-Favorite Beef and Kale Tacos).

I first started making Pad Thai in 2013 when I came across this simple recipe on Eat, Drink, Love. It has since evolved to the veggie-packed version here.

Family Favorite Veggies

For this recipe, I usually add broccoli, carrots, and spinach, but I have also made it with petite green peas that I keep on hand in the freezer and farm fresh slivered zucchini. Start with your family’s favorite veggies and then mix it up depending on what you have on hand or what’s in season.

I always use low sodium soy sauce, usually Tamari. This still provides a lot of sodium and there is really no need for more.

veggie-packed pad thai; gluten-free, dairy-free, vegetarian, kid-approved, dinner ideas; from halsanutrition.com

H?lsa Kids

My 12-year old LOVES this dish. (He also loves that it’s vegetarian as he has learned at school that it’s good for the environment to eat more vegetarian meals.) My 10-year old is still learning to like it. When I first made it I served the noodles separately from the sauce and veggies. But after making it I a few times I started mixing them together for everyone. He has warmed up to the idea of the sauce and veggies–it’s just not his favorite (yet!).

Bottom line: As always, be patient when exposing kids to new foods. Remember it can take 5, 12, or even 30 times before they like it. As long as there is something on the table that everyone likes–whether plain noodles, bread, or broccoli, all is good.

veggie-packed pad thai from halsanutrition.com; gluten-free, dairy-free, vegetarian, kid-approved

Veggie-Packed Pad Thai

Have your favorite pad thai and your veggies too! This version of the take-out classic shines with colorful, antioxidant-rich veggies. Try it one or all of the veggies or make it with the veggies you have on hand.
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Course Main Course
Cuisine American, Asian
Servings 4 people

Ingredients
  

  • 8 ounces wide or Pad Thai brown rice noodles
  • 2 tablespoons honey or brown sugar
  • 2 tablespoons fresh lime juice
  • 3 tablespoons reduced sodium Tamari sauce (regular soy sauce ok if not gluten-free)
  • 1 tablespoon avocado oil (or canola or grapeseed oil)
  • 2 cups broccoli florets
  • 2 medium carrots, slivered using a vegetable peeler
  • 2 cups baby spinach, packed
  • 1/2 cup sliced scallions (plus a bit more for garnish)
  • 2 garlic cloves, minced
  • 2 large eggs, whisked

Instructions
 

  • Prepare rice noodles according to package directions. Rinse and set aside. 
  • In a small bowl, whisk together honey, lime juice, and Tamari.
  • In a large nonstick pan or wok, heat oil over medium-high heat. Add broccoli, carrots, green onion, and spinach. Saute for about 3 minutes or so. Reduce the heat to medium, and add the garlic. Saute for another 1-2 minutes. Transfer to a large plate.
  • Add the eggs to the pan and scramble. Transfer the eggs to the veggie plate. 
  • Place the noodles in the pan. Pour sauce on top and toss to coat. Add the veggies and eggs and stir until all combined.
  • Bring the hot pan to the table and let everyone serve themselves and then add additional toppings: green onions, peanuts, cilantro, lime wedges, and sriracha as desired.

Notes

Topping Suggestions:
  • peanuts or cashews
  • cilantro
  • scallions
  • lime wedges
  • sriracha
Protein Add-Ons:
  • tofu or shrimp, saute before veggies and then set aside
  • leftover Rotisserie chicken, shredded?
Recipe adapted from https://eat-drink-love.com/easy-pad-thai/
Keyword dairy-free, gluten-free, kid-approved, pad thai, take out, vegetarian

veggie-packed pad thai; gluten-free, dairy-free, vegetarian, kid-approved, dinner ideas; from halsanutrition.com

Instant Pot Chicken Soup with Parsnips

This Instant Pot Chicken Soup with Parsnips is a delicious, nourishing addition to your dinner and lunch box rotation.?

Instant Pot Chicken Soup with Parsnips by halsanutrition.com

Every kitchen needs a good chicken soup recipe. After all, chicken soup is not only delicious, it’s also nourishing and comforting.

This is a timely post for me as I just came down with a cold this past weekend. (You know that moment when you realize you haven’t been sick in a long time…and then just like that you realize that by thinking about this you have jinxed yourself!)

Chicken soup is perfect to have on hand not only for when you are under the weather but also for warm lunches and light dinners. My kids love to bring chicken noodle soup in their lunch box.

With or Without Noodles – Your Choice

You can make this recipe with or without noodles. I prefer to keep it on hand without the noodles and then add the noodles separately for those who want them. I find that the soup keeps better this way and I also happen to prefer mine without the noodles. You could also add rice or barley instead of noodles if you prefer.

Instant Pot Chicken Soup with Parsnips from halsanutrition.com

Key Ingredients

Parsnips, homemade broth, and lemon make this recipe shine and stand out in a sea of chicken soups.

PARSNIPS – These tasty “cousins” of carrots are delicious and a distinct flavor to the soup. You could also experiment with adding other root veggies, such as rutabaga, turnips, or golden beets. (Of course, my youngest son prefers his without the parsnips and picks them out!)

HOMEMADE BROTH – There is no substitution for homemade broth. The flavor is unbeatable and it’s packed with nourishing nutrients. Whenever we make a roasted chicken for dinner, I use this 100 Days of Real Food recipe to make stock. It’s so easy to make. Afterward, I portion it out into pint-sized, wide-mouthed mason jars and freeze!

LEMON – I just read the book Salt, Fat, Acid, Heat, and let’s just say I’ve had my own aha-moment. (For anyone who is interested in cooking, I totally recommend this book!) Among other brilliant realizations, I know understand why adding a squeeze of lemon, for example, can totally elevate a recipe!

Get Cooking!

This recipe makes use of the Instapot. While the recipe takes almost an hour start to finish, only 15 minutes is hands-on…the rest of the time the instant pot is doing the work for you! You could also make this in a large pot on the stove top too. You would just need to check the chicken for doneness as I haven’t tested it using this method.

Instant Pot Chicken Soup with Parsnips from halsanutrition.com

Instant Pot Chicken Soup with Parsnips

This instant pot chicken soup with parsnips takes just 15 minutes of prep and then the Instant Pot does the rest. For best results, use homemade chicken stock, but if you don't have any store bought stock plus chicken on the bone will also give that extra flavor. This soup follows a pretty classic formula, but also includes parsnips to mix it up a bit and more flavor diversity. My kids love this with noodles, but I usually cook those separately and then add in when I'm serving it--that way they don't get mushy. 
5 from 1 vote
Print Recipe
Prep Time 15 mins
Cook Time 40 mins
Total Time 55 mins
Course Soup
Cuisine American

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 4 medium carrots, peeled and diced (about 1/2 pound)
  • 2 celery stalks, sliced
  • 2 medium parsnips, peeled and diced
  • 2 cloves garlic, minced
  • 1 tablespoon fresh parsley, chopped plus extra for garnish
  • 1 teaspoon dried thyme
  • 1/4 teaspoon white pepper you can sub black pepper, but white pepper has a nice mild taste and is not as noticeable for kids
  • 1 teaspoon Kosher salt or to taste
  • 1/2 lemon, juiced plus more to taste
  • 4 cups homemade chicken stock, low salt or no added salt (I use 100 Days of Real Food Recipe)
  • 4 cups water
  • 1.5 pounds boneless skinless chicken breast OR 2 pounds chicken breast on the bone
  • 6 ounces noodles/spaghetti/macaroni optional

Instructions
 

  • Turn Instant Pot to the saute setting. Add the olive oil and then the onions, carrots, parsnips, and celery. Saute for about 3 minutes until onion is translucent. 
  • Add the garlic, fresh parsley, thyme, white pepper and salt to the Instant Pot and stir. Then add the fresh lemon juice, chicken stock, and water. 
  • Next, carefully place the chicken into the pot. Put the cover on the Instant Pot and seal it. Turn it to the "soup" setting and cook for 5 minutes for boneless chicken breasts and 7 minutes for chicken breasts on the bone. Then do the 10-minute natural release method (refer to the instruction manual if needed). After that, carefully unseal and vent the soup. When it stops steaming completely unlock the lid and remove it from the pot.
  • Carefully take out the chicken and transfer it to a cutting board. Shred it with two forks and then return it to the pot. Season the soup with additional salt and fresh lemon juice to taste. Garnish with additional parsley. 
  • (If you want noodles in your soup, cook them separately, a la dente according to package directions while the soup is cooking. Then drain and add to the bowls before ladling over the prepared soup).
Keyword chicken, comfort food, dairy-free, gluten-free, kid-approved, soup

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