Perfect for those who are watching their carb intake or simply looking to incorporate more vegetables into their diet, this is a versatile side dish that feels as indulgent as it is healthy. Swapping traditional Arborio rice with cauliflower rice doesn’t just make this dish lower in carbs; it also significantly reduces the cooking time. So it’s a win-win—healthier and quicker! And fear not, cheese lovers: we’ve got you covered. The blend of cheeses brings a richness that beautifully complements the nutty, earthy flavors of the cauliflower.

Whether you’re catering to a special dietary need or simply trying to eat healthier without sacrificing taste, this Cheesy Cauliflower Rice Risotto is your ticket to a satisfying meal. It pairs well with a variety of main dishes, from grilled chicken to seared fish, making it a versatile addition to your cooking repertoire. So grab your apron and get ready to enjoy a side dish that feels indulgent but is deceptively wholesome!

Sheet pan cauliflower

Cauliflower is great in so many ways. It’s just delicious and so versatile. One of our favorite ways to enjoy it is roasted on a sheet pan. We roast vegetables in our air fryer oven.

This incredibly simple yet flavorful dish is the answer to your weeknight dinner dilemmas, perfect for when you want to serve up something delicious without spending hours in the kitchen. Utilizing just one sheet pan for the entire cooking process means minimal cleanup, so you can reclaim those precious moments of your evening.

Cauliflower, the low-carb darling of the vegetable world, takes center stage in this dish, transforming into tender, golden-brown morsels in the oven. The beauty of this recipe lies in its versatility: whether you’re looking to spice things up with exotic seasonings, keep it classic with olive oil and herbs, or explore a cheesy or saucy variation, the sheet pan approach accommodates all of your culinary whims.

Ideal for busy families, meal preppers, and even gourmet home chefs who are short on time, Sheet Pan Cauliflower is a convenient and versatile dish that never compromises on taste. Pair it with your favorite protein, toss it into a salad, or enjoy it as a snack; the possibilities are endless. So preheat that oven and get ready to revolutionize your cooking game—one sheet pan at a time!

Types of rice grains

Rice can be a healthy food and there are so many types of rice you can use. Some of them are healthy and some of them are less so. We enjoy regular rice and riced cauliflower like we used in this dish. Here are some other kinds of rice that can be part of a healthy meal:

Rice is one of the most widely consumed staples in the world, and it comes in a variety of types, each with its own unique characteristics, uses, and flavors. Here are some common types of rice grains you might encounter:

White Rice

1. Short-Grain White Rice: This rice is starchy and tends to stick together when cooked. It’s commonly used in dishes like sushi and paella.
2. Medium-Grain White Rice: Slightly less sticky than short-grain, it is often used in dishes like risotto and paella.
3. Long-Grain White Rice: Less sticky than the other two, long-grain rice is fluffy and separates easily when cooked. It’s commonly used in dishes like pilaf and biryani.

White rice is more processed where the bran is removed and it is less healthy to consume than whole grain rice varieties.

Brown Rice

1. Short-Grain Brown Rice: Similar to its white counterpart but with a chewier texture and nuttier flavor.
2. Long-Grain Brown Rice: Offers a chewy texture and is often used as a healthier substitute for white long-grain rice.

Specialty Rice

1. Basmati Rice: An aromatic, long-grain rice commonly used in Indian and Middle Eastern cuisine.
2. Jasmine Rice: Another aromatic rice but with a shorter, stickier grain, commonly used in Thai cuisine.
3. Arborio Rice: A short, starchy grain used in Italian dishes like risotto.
4. Black Rice: Also known as “forbidden rice,” it has a sticky texture and is high in antioxidants.
5. Red Rice: This rice has a nutty, earthy flavor and chewy texture. It’s rich in nutrients and often used in salads or as a side dish.

Each variety of rice offers different nutrients. Ancient grains rice is a great food for a healthy diet in moderation.

Wild Rice

Technically not a rice but a grass, wild rice is native to North America and is often mixed with other types of rice for texture and flavor. It can be a great part of a healthy diet.

Instant or Pre-Cooked Rice

These are pre-cooked and dried for quick cooking. They don’t offer the same texture or flavor as other types but are convenient for quick meals. This is the most processed rice available and is the least healthy to consume.

Parboiled Rice

Also known as converted rice, it is partially precooked in its husk before milling, which makes it more nutritious than regular white rice but also gives it a different texture.

Each type of rice has its own best uses, cooking times, and liquid requirements, so it’s worth experimenting to find your favorites!

Ancient grain risotto

Ancient grains are much better for your body than modern grains. The idea of using ancient grains in risotto is a wonderful way to add both nutrition and unique flavors to this classic Italian dish. While Arborio rice is the traditional grain of choice for risotto, ancient grains like farro, barley, or spelt can add a delightful twist. These grains are high in fiber, protein, and nutrients like magnesium and iron. Using ancient grains also introduces a nutty flavor and chewy texture that make for a hearty, satisfying dish.

Making risotto with ancient rice varieties like black rice, red rice, or even wild rice can provide a new spin on this classic Italian dish, offering unique flavors, textures, and nutritional benefits. These types of rice are generally richer in fiber, antioxidants, and nutrients compared to regular white Arborio rice.

Cauliflower rice

Cauliflower rice is a popular low-carb alternative to traditional rice that’s made by grating or processing cauliflower into small, rice-sized pieces. It’s a versatile ingredient that can be used in a variety of dishes, from stir-fries and casseroles to risottos and sushi rolls. Not only is it a great way to lower the calorie and carb content of a meal, but it also offers additional nutrients like fiber, vitamin C, and antioxidants.

Basic Cauliflower Rice Recipe

Ingredients:

• 1 medium-sized head of cauliflower
• 1-2 tablespoons of olive oil
• Salt and pepper to taste

Optional Add-Ins:

• Chopped onions
• Garlic
• Fresh herbs like parsley, cilantro, or chives
• Red pepper flakes
• Grated Parmesan or other cheeses

Instructions:

1. Preparation: Remove the leaves and stem from the cauliflower. Cut it into smaller chunks that can fit into your food processor.
2. Ricing the Cauliflower: Place the cauliflower chunks into a food processor and pulse until the pieces resemble rice grains. If you don’t have a food processor, you can also use a box grater to grate the cauliflower manually.
3. Cooking: In a large skillet, heat olive oil over medium heat. If you’re using optional add-ins like onions or garlic, sauté them first until translucent.
4. Add Cauliflower: Add the riced cauliflower to the skillet and stir to combine with the oil and any optional ingredients. Cook for about 5-7 minutes, stirring occasionally.
5. Season: Season with salt and pepper, and add any additional herbs or cheese if desired.
6. Serve: Once the cauliflower rice is tender, remove it from heat and serve it as you would regular rice.

Variations:

• Cilantro Lime Cauliflower Rice: Add fresh lime juice and chopped cilantro for a zesty side dish.
• Cheesy Cauliflower Rice Risotto: Add a mixture of Parmesan and cream for a low-carb risotto experience.
• Cauliflower Fried Rice: Add vegetables like peas, carrots, and green onions along with some soy sauce for a low-carb fried rice.

Cheesy cauliflower rice is not only a healthy alternative but also a culinary canvas, allowing you to infuse a variety of flavors depending on your dish. Enjoy experimenting!

For our cheesy cauliflower rice risotto, we start with riced cauliflower from the frozen food section. It saves us so much time and mess. And there is just cauliflower in the one we get from Aldi’s.

For more healthy meal ideas, check these out:

• Healthy Breakfasts to Lose Weight
• Healthy Lunches for Weight Loss
• Healthy Dinners to Lose Weight

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Cheesy Cauliflower Rice Risotto

Cheesy, creamy, flavorful cauliflower bursting with goodness without the grains.

Course Side Dish

Cuisine American

Keyword cauliflower, cauliflower rice, cheesy cauliflower rice risotto, riced cauliflower, risotto

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 8

Ingredients

• 2 bags frozen riced cauliflower
• 1 onion diced finely or grated
• 2 cloves garlic, crushed
• 2 tablespoons butter
• 2 tablespoons spicy mustard
• 8 oz cream cheese
• 1/2 c whole milk
• salt and pepper to taste
• 2 c shredded cheddar cheese
• 1 tsp red pepper flakes optional

Instructions

• Saute the onions and butter in the skillet for about 4-5 mintues until the onions are soft.
• Add the remaining ingredients and stir over medium heat until the cauliflower thaws. Cook for about 3 minutes longer. Not too long so the cauliflower won't get too soft and mushy.
• Remove from heat, mix in cheese and place in the oven at 350 for 15-20 minutes or until bubbly and cheese is melted
• Serve warm.

The post Cheesy Cauliflower Rice Risotto appeared first on Actionable Wellness.

These pinwheels are a harmonious blend of the vibrant tartness of cranberries and the crunchy, hearty texture of walnuts, all embedded within a creamy salad mixture. They’re rolled up snugly in a soft, flavorful wrap, and cut into beautiful little spirals.

Perfect for summer picnics, holiday gatherings, or even a fancy afternoon tea, Cranberry Walnut Salad Pinwheels offer a gourmet taste sensation in every bite. With their visually pleasing design and unique flavor profile, these pinwheels are full of protein and are sure to be a hit at any event, or even just for a healthy and delicious snack at home. So, let’s dive in and get rolling!

This recipe is full of nutritious ingredients and will help you try to eat the rainbow every day. Let’s talk about the health benefits of a few of them.

Walnut macronutrients

Walnuts are nutrient-dense and offer a variety of macronutrients as well as beneficial plant compounds. Here’s a look at what you’ll find in a 1-ounce (28-gram) serving of walnuts:

• Calories: Around 185
• Protein: 4.3 grams
• Fat: 18.5 grams (which includes 2.5 grams of saturated fat, 2.5 grams of monounsaturated fat, and 13.4 grams of polyunsaturated fat)
• Carbohydrates: 3.9 grams
• Fiber: 1.9 grams

Walnuts are especially rich in polyunsaturated fats, which include a significant amount of omega-3 fatty acids. They also contain a variety of vitamins and minerals, including vitamin E, magnesium, phosphorus, and a small amount of iron, among others.

Cranberry nutrients

Cranberries are packed with essential nutrients and are particularly known for their high antioxidant content. Here’s what you can find in a 1-cup serving (about 100 grams) of raw, whole cranberries:

• Calories: 46
• Protein: 0.4 grams
• Fat: 0.1 grams
• Carbohydrates: 12.2 grams
• Fiber: 4.6 grams
• Sugars: 4 grams

In terms of vitamins and minerals, cranberries are rich in:

• Vitamin C: Cranberries are an excellent source of vitamin C, with a 1-cup serving providing nearly 20% of the daily value.
• Vitamin E: This is an important antioxidant that helps protect your body from oxidative damage.
• Vitamin K1: Also known as phylloquinone, vitamin K1 is essential for blood clotting.

Cranberries are also high in various bioactive plant compounds and antioxidants, including flavonol polyphenols like quercetin. These compounds give cranberries their vibrant color and contribute to their numerous health benefits, which may include improved immune function and decreased risk of certain types of chronic diseases.

One important thing to note is that many cranberry products, such as cranberry juice and dried cranberries, can be high in added sugars. To reap the full benefits of cranberries, it’s best to consume them in their whole form when possible.

Chickpea Nutrients

Chickpeas, also known as garbanzo beans, are a type of legume that’s packed with nutrients. Here is a general breakdown of the nutritional content for one cup (164 grams) of cooked chickpeas:

• Calories: 269
• Protein: 14.5 grams
• Fat: 4.2 grams
• Carbohydrates: 45 grams
• Fiber: 12.5 grams
• Sugar: 8 grams

Chickpeas are also rich in various vitamins and minerals:

• Folate (B9): 71% of the RDI (Recommended Daily Intake)
• Iron: 26% of the RDI
• Phosphorus: 28% of the RDI
• Copper: 29% of the RDI
• Manganese: 84% of the RDI

Please note that these values may vary slightly depending on how the chickpeas were cooked, and the specific variety of chickpeas.

In addition to these nutrients, chickpeas are known for their high protein and fiber content, which can help with digestion, blood sugar control, and feeling full and satisfied. They are also low in fat and can be included in a variety of diets, such as vegan and gluten-free diets.

Notes:

• The ends of the roll ups won’t be as full as the center cuts.
• Make it lighter and reduce calories by swapping the mayo for plain Greek yogurt.

For more nutritious meal ideas, check these out:

• Low Carb Millionaire Chicken Casserole
• Spicy Chicken Burrito Bowl Recipe
• Rainbow Vegetable Pasta
• Picadillo Chicken Taco Salad

And for more healthy snack ideas, check these out:

• Pumpkin Fat Bombs
• Banana Walnut Oatmeal Cookies

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Cranberry Walnut Salad Pinwheels

Sweet, tart, savory pinwheels full of flavor and textures that are sure to please the palate. We love how easy they are to make, you don't have to heat up the kitchen, and they are pretty enough to serve to guests. Fruits and vegetables, and plenty of protien without a lot of effort.

Course Appetizer

Cuisine American

Keyword cranberry, cranberry walnut salad pinwheels, pinwheels, walnut

Prep Time 15 minutes minutes

Cook Time 0 minutes minutes

Total Time 15 minutes minutes

Servings 4

Ingredients

• 2 15.5 oz cans chickpeas
• 2/3 c mayo
• Small apple
• 1 small celery rib
• ¼ c dried cranberries
• ¼ c chopped walnuts
• ½ tsp garlic powder
• ½ tsp onion powder
• ⅛ tsp salt
• ½ tsp black pepper
• Lettuce
• 4 Flour tortillas

Instructions

• Dice apple into small pieces, leaving skin.
• Cut celery lengthwise and chop into small pieces, like the size of the apple.
• Drain and rinse the chickpeas and place in a medium mixing bowl.
• Mash with the back of a fork, leaving some larger pieces.
• Add mayo and mix
• Add all other ingredients to the bowl.
• Mix until combined.
• Divide chickpea mixture between 4 tortillas.
• Spread mixture evenly in the center of the tortilla, leaving a little of space toward the edges.
• Add lettuce.
• Roll into a pinwheel.
• Slice with a serrated knife.

The post Cranberry Walnut Salad Pinwheels appeared first on Actionable Wellness.

Chipotle chicken kabobs can be a delicious and flavorful dish with a bit of heat and smokiness. Here are more high-protein recipes to keep you full! For more recipes with a little kick, check these out:

• Picadillo Chicken Taco Salad
• Cajun Pasta Skillet Recipe
• Poblano Chicken Enchiladas without Tortillas
• Chipotle Steak
• Low Carb Millionaire Chicken Casserole

Chipotle peppers in adobo sauce are a staple ingredient in Mexican and Tex-Mex cuisine. Chipotle peppers are smoke-dried jalapeño peppers that are rehydrated and then canned in a flavorful tomato-based sauce called adobo.

Adobo sauce is a tangy, slightly sweet, and slightly spicy sauce made with tomato paste, vinegar, garlic, onions, and spices such as cumin, oregano, and paprika. It provides a deep and rich smoky flavor to dishes and can be used as a marinade or a sauce.

Chipotle peppers in adobo sauce can be found in most grocery stores and are often used in recipes such as soups, stews, chili, marinades, and sauces. They are particularly popular in dishes like chipotle chicken, tacos, and burritos. Depending on how much adobo sauce you use, the dish can range from mildly spicy to very hot, so it’s essential to adjust the amount to your taste preference.

Oven chicken kabobs

While grilling is the traditional method of cooking kabobs, baking them in the oven is a great alternative, especially if you don’t have access to a grill or the weather is not suitable for outdoor cooking. If grilling the recipe, be sure to place the wooden skewers in a water bath to soak for 30 minutes minimum. Best if soaked overnight.

Some alternative ideas for these chicken kabobs:

• Metal Skewers: You could use metal skewers instead of wooden skewers if you have them.
• Steak Tips: For this baked chicken kabob recipe, you could switch the chicken for steak tips.
• Switch up the Veggies: Feel free to switch the type of vegetables you use, you don’t have to stick to just peppers and onions, you could also use zucchini, mushrooms, red onions, or broccoli.
• Grill Chicken Kabobs: You can make this recipe for chicken kabobs on the grill or a grill pan on the stove top too.
• Lemon Juice: A squeeze of lemon juice or lime juice will finish the dish perfectly.

Chicken skewers in the oven

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Chipotle Oven Chicken Kabobs

Smokey, savory chicken and pepper kabobs with a little burn and a lot of flavor.

Course Main Course

Cuisine Mexican

Keyword chipotle chicken, chipotle chicken kabobs, chipotle in adobo sauce, oven chicken kabobs, peppers

Prep Time 25 minutes minutes

Cook Time 20 minutes minutes

Total Time 45 minutes minutes

Servings 4

Ingredients

• 1 1/2 pounds of chicken tenderloins
• 1 pound of mixed peppers red, yellow and orange
• 1 small white onion cut up
• 7 ounce can of chipotles in adobo sauce
• 1 teaspoon of garlic powder
• ½ teaspoon of cumin
• ¼ teaspoon of salt
• ¼ teaspoon of pepper
• 1 tablespoon of olive oil

Instructions

• Preheat the oven to 375 degrees. Grease a 9×13 baking dish with olive oil and set aside.
• To create the rub add the adobo sauce, garlic powder, and cumin to a food processor. Pulse for 10 seconds or until pureed. Pour the sauce into a medium-sized bowl.
• Cut the chicken into large cubes and place it into the medium-sized bowl. Mix until the chicken is fully coated in sauce.
• Cut the peppers and onion and place into the prepared baking dish and sprinkle with salt and pepper.
• Place the chicken on the skewers.
• Place the prepared skewers in the baking dish resting on top of the peppers and onions.
• Cook for 15-20 minutes at 375 degrees.
• Remove from the oven once cooked. The internal temperature should read 165ºF (74ºC).

The post Chipotle Oven Chicken Kabobs appeared first on Actionable Wellness.

My wife Christina is back with another recipe for the blog. This one is absolutely amazing! Here are more high-protein recipes to keep you full!

Hi, Christina here, I remember the first time that I went to PF Chang’s. Modern Chinese food with a twist. I had their lettuce wraps. I was hooked! I’ve tried to make several recipes for lettuce wraps in the past, but these are THE BEST! I love how lettuce wraps are crispy and cool on the outside but full of umami and savory flavors on the inside. I love the balance of heat and acid that makes them dance across your tongue. And when you eat them you don’t feel weighed down. They taste fresh and amazing. These Asian lettuce wraps are amazing too!

They are healthy and perfect to help balance your macronutrients for weight loss too.

They are easy to make and make a fun dish for a party. Just pile up big piles of lettuce leaves and big bowls of filling and let people fill and roll on their own. A fun addition to any get-together.

California roll lettuce wraps can be an appetizer or the main dish. You can fill them with any protein and veggie mixture. You can use rice as well. For these, we went for cauliflower rice, but jasmine rice or sticky Chinese rice would be great in them as well. We make them both ways. I think they are actually Keto with the cauliflower rice, but I’m no expert on those restrictive diets. Another way to change them up is to wrap the filling in corn tortillas instead of lettuce. They are very versatile.

What Kind of Lettuce do you use for Lettuce Wraps?

• Butter lettuce
• Little gem lettuce
• Romaine leaves
• Iceberg lettuce

How to Cut Iceberg Lettuce for California Roll Lettuce Wraps

After years of making lettuce wraps, I finally learned how to cut iceberg lettuce so that you get full cups and not little pieces. Just slice the top off the head of iceberg lettuce, then through the middle of the head. Then, pull the lettuce cups off the outside. So easy!

Check out this steak salad with strawberry vinaigrette if you love lettuce! Adding these meals is a great way to add nutrition to your diet and make progress on your fitness journey.

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California Roll Lettuce Wraps

Low carb lettuce wraps with the light flavors of a California sushi roll!

Course Main Course

Cuisine Asian

Keyword california roll, lettuce wraps

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 2

Ingredients

• 4 Large lettuce leaves for wraps
• 8 oz. Chopped imitation crab meat
• 2 C. Cauliflower rice
• 1-2 tsp. Honey
• 2 Tbsp. Soy sauce
• 2 tsp. Rice vinegar
• ¼ C. Mayonnaise
• 1 tsp. Sriracha sauce
• 1 C. Cucumber diced
• ¼ C. Grated carrots
• 1 Avocado diced
• Sesame seeds for garnish if desired

Instructions

• Cook the cauliflower rice to your liking, and place into a mixing bowl.
• Add the soy sauce and rice vinegar to the cauliflower rice, and stir to combine.
• Let the rice cool completely.
• Lay large lettuce leaves on a flat surface.
• Top the lettuce leaves with a serving of the cauliflower rice.
• Add the cucumbers, carrots, avocado and crab meat to the top of the rice on each lettuce leaf.
• Mix together the mayonnaise and sriracha sauce with honey.
• Place the spicy mayo in a ziplock bag, and cut a tip off one corner.
• Drizzle the spicy mayo over the lettuce wraps.
• Sprinkle with sesame seeds before serving.

For more fun lettuce wrap filling ideas, check these out.

The post California Roll Lettuce Wraps appeared first on Actionable Wellness.

Adding Vegetables to Your Diet

With a recommendation to eat two portions of fruit and three portions of vegetables per day, this dish would certainly help with your target. Vegetables provide the body with essential nutrients in the form of vitamins and minerals, including iron, vitamin C, and potassium. Furthermore, eating a sufficient number of vegetables will support your gut health, enabling you to digest food efficiently and preventing constipation and other issues linked to digestion. Plenty of fiber in your diet will also reduce the risk of bowel cancer.

Around half of Americans suffer from high blood pressure. Sufficient vegetable intake can help lower blood pressure, reducing the risk of suffering from a number of debilitating conditions. Vegetables are low in calories and fat, so they are a necessary addition to any diet, helping people to stay full for longer as well as helping to lower blood sugar. Found in many vegetables, Vitamin C is essential for maintaining a decent immunity. Your immune system can help your body to fight off incoming illnesses.

But how can you add vegetables to your diet when you hate them? You can do it, you just have to find HOW you like your vegetables. I promise, if I can learn to like more of them, so can you!

Sheet Pan Meals

Sheet pan meals are becoming increasingly popular, particularly with full-time workers who have a family to feed, too. Hate doing dishes? Hate mess in the kitchen? Hate not having enough time to split between all of your duties at home? Most of us feel the same way and this is why sheet pan meals tick so many boxes for so many people. Using a sheet pan recipe means that you will cook everything in the same pan, reducing the amount of washing up, the amount of mess, and the amount of fuss. Investing in good-quality sheet pans is advisable to ensure that they last longer, particularly if you are using them regularly. It’s a great way to get vegetables for dinner or other meals too.

This makes a great meal on it’s own or a wonderful side for something like this easy 2 ingredient tilapia as well.

Butternut squash sheet pan dinner

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Sheet Pan Cauliflower Butternut Squash Meal

Savory, tender cauliflower and butternut squash made in the oven on one pan for less mess and dinner that you don't have to stand over.

Course Main Course

Cuisine American

Keyword sheet pan cauliflower and butternut squash meal, sheet pan meal

Prep Time 15 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 15 minutes minutes

Servings 4

Ingredients

• 1 head cauliflower
• 1 med butternut squash
• 1 lg red onion
• 1 can cooked chickpeas
• ¼ c olive oil
• 1 ½ tsp harissa spice blend
• ¾ tsp salt
• 1 lg lemon

Instructions

• Preheat oven to 375° F. Line a large baking sheet with aluminum foil.
• Break cauliflower into large florets. Using 4 or 5 angled cuts, remove the stem. Break off the larger florets. Then cut the top pieces into larger groupings about the same size as the larger florets.
• Cut the ends off the butternut. Using a peeler, remove all the skin. Cut the squash into rounds, then into 1 – 1 ½” cubes. You can remove the seeds using a large spoon, before cutting the rounded portion into cubes.
• Slice onion in half, peel and remove top end. Remove just the roots of the base, so that there is still the white portion holding most of the layers together. Slice into ½”/12mm slices lengthwise.
• In a large bowl, toss florets, butternut, onions, and chickpeas with olive oil and spices until thoroughly coated.

For another yummy way to enjoy butternut, check out this lemon butternut squash soup. I love the flavors in it!

For more ideas for other meals with vegetables besides sheet pan cauliflower and butternut squash, that help you eat the rainbow every day, check these out:

• Farro salad
• Lettuce wraps
• Poblano enchiladas
• Steak salad
• Rainbow pasta
• Greek pasta salad
• Chicken burrito bowls

The post Sheet Pan Cauliflower and Butternut Squash Meal appeared first on Actionable Wellness.

My goal is the eat every color of the rainbow every day. And I used to hate vegetables, but I’m recovering and I love the way I feel now. I don’t ever want to go back to my unhealthy junk food diet that I always thought was life because I was raised eating that way! I was WRONG! And I have paid for it with my health. And we need antioxidants in foods for good health to save us from diseases. Check out these superfoods for health!

Get your printable salad ingredient cheat sheet and smoothie ingredient cheat sheet here to balance your fruit and veggie creations every time!

Oh, how I wish I could go back and change things for my mom and help her live healthy until the end. But instead, she suffered trapped inside her own junk food junky body. I’m so glad I’m learning to turn things around for myself, but I wish I could have helped her. There’s still time for us to make better choices and these smoothie bowl recipes are so fun and colorful, it’s going to make eating them even more fun!

Strawberry Smoothie Bowl by Fearless Dining. This smoothie bowl is so pretty in pink! And it tastes as lovely as it looks with loads of strawberry flavor.

Heart Healthy Beet Bowls by Plant Based on a Budget. These vibrant smoothie bowls are super good for you! Go ahead, eat your heart out!

Melon Mango Smoothie Bowls by Frugal Mom Eh. These melon mango smoothie bowls have such a refreshing flavor. You are going to love these!

Blackberry Smoothie Bowls by In the Kitch. If you love blackberries, then save this recipe for later. You will want to make it all summer long!

Dragonfruit Smoothie Bowls by Sunkissed Kitchen. Dragonfruit smoothie bowls are sure to be a new favorite way to start your day. They are so good!

Mango Orange Smoothie Bowls by The Parent Spot. These smoothie bowls have a sunny, tropical vibe that I know you are going to warm up to!

Chocolate Cherry Granola Smoothie Bowl by Homebody Eats. These luscious smoothie bowls are a chocolate lover’s dream come true! So many good things in one dish!

Blueberry Banana Smoothie Bowl by Housewives of Frederick County. Blueberry and banana are the perfect base for these colorful bowls of smoothie goodness!

Vanilla Coconut Smoothie Bowl by Wholly Tasteful. Vanilla and coconut combined are a wonderful way to eat a great breakfast in the morning!

Blackberry Strawberry Banana Smoothie Bowl by Ugly Duckling Bakery. Berries and bananas blend for a smooth flavor you will want to enjoy all the time!

Chocolate Smoothie Bowl by Keeping the Peas. This is so decadent, you might even want to have a bowl of this for dessert!

Strawberry Kefir Smoothie Bowl by Monica Nedeff. Eating good has never been so colorful or tasty as it is with these bowls!

Blueberry Protein Smoothie Bowl by Through the Fibro. This blueberry bowl packs a lot of protein to fuel your day with a nutritious breakfast!

Healthy Pink Smoothie Bowls by Marathons and Motivation. Think pink for a healthy start to the day with these smoothie bowls!

Easy Acai Bowl by Spend with Pennies. Eating a healthy breakfast has never been so pretty or easy! These acai bowls are a must-try!

You gotta try getting into Healthy smoothies for weight loss and smoothie bowls. You’re gonna love the way you feel too! You can just swirl some healthy jam like this elderberry jam into yogurt to make a super easy smoothie bowl too.

You can also make oatmeal balls like these for a nutritious breakfast and they can be prepped ahead so they are already ready! Check out these healthy breakfasts to help you lose weight for ideas to start your day! For more diet changes that help you have more energy, check these out.

For more nutritious ideas, check these out:

• Easy Honey Oatmeal Recipe with Peanut Butter
• Rainbow Diet Recipes
• 95 Healthy Snacks for Picky Eaters (Adults)
• Tips for How to Eat Healthy When you Hate Cooking
• Quick Breakfast Ideas for Healthy Mornings

The post 15 Beautiful Smoothie Bowl Recipes appeared first on Actionable Wellness.

Fruits and vegetables have so many wonderful benefits for our bodies. They fuel us for exercise, protect us from disease, and give us what we need to live well. The wellness wheel won’t work if we don’t eat well. Eating healthy is a huge part of your fitness journey. Good food can actually heal your body.

Get your printable salad ingredient cheat sheet and smoothie ingredient cheat sheet here to balance your fruit and veggie creations every time!

How to change your taste buds to like vegetables

So what do you do when you hate vegetables like I did? To be honest, when we started, there were only about 6 or 7 vegetables that my wife even liked, she’s a real trooper. And my daughter and I were junk food junkies for sure. I was raised eating meat and dessert. That’s what my mom liked.

She died because of her bad habits, and so did my dad. So when my wife wanted to change our lifestyle, I knew she was right. I didn’t want to end up not being able to move because my body was letting me down like my mom. I want to live well while I’m alive. So I had to get my head in the game. But my food cravings were dire!

A child will see a food as new until they have been exposed to it 11 times. My wife has a home daycare, so after taking care of over 100 kids over the past 27 years, she is an expert at getting people to try new foods. She dealt with our daughter and me the same way. (Ask our daughter sometime how she asked for prayer at church because her mom was mean and making her try new food)

But being a certified personal trainer, I also knew that I could not out train a bad diet. I work out like crazy and I love it, but I still struggle with my weight. And I have health problems because of it. My blood work has improved so much. I’m breathing better, thinking better, and living better since she changed our family’s diet. And we need antioxidants in foods for good health to save us from diseases. You can make these changes with a few healthy food swaps.

And how our family did it was a little bit at a time. First, we started adding a few healthy foods to our diet. We would add a piece of fruit at breakfast, and add a vegetable at dinner. So we went from 1-2 fruits and veggies a day (mostly fries and ketchup) to 3-4. From there, we kept adding more and swapping unhealthy ingredients for healthy ones.

Over time, we began to enjoy those tastes more and more and now there are many vegetables that I really like. Broccoli is my favorite. I just love it. I like it raw better than cooked, but it’s good both ways. And my wife always says if you don’t like something, it’s because you haven’t found HOW you like it yet, so keep trying new ways of cooking.

Reset taste buds

The best way to eat vegetables is roasted. Roasting them gives them a more concentrated and sweeter flavor. It’s just good. I don’t know how she does it, but she does. So check out the recipes below for ways to make them taste better. And her roasted broccoli recipe and air fryer vegetables are a great place to start! You can also try this sheet pan cauliflower and butternut squash that’s super tasty. She is a great cook.

Raw vegetables are really good too. You can start with a really good, chemical-free ranch dip on your veggies and then work your way to eating less of it until you don’t need dip anymore. I love them plain now. And you can make amazing salads like this broccoli salad with Greek yogurt dressing that will change your mind about broccoli.

Once you are eating vegetables your tastes will change over time. We are doing a sugar detox right now because we still eat too much sugar, and I’m just amazed at how different all food tastes when I’m not having ice cream and candy all the time. Everything tastes sweeter, even vegetables. So quitting processed foods that are full of salt and sugar will really help to reset taste buds to taste the actual flavor of the food.

Use healthy dressings dips and sauces until you get there. My wife started us out by putting lots of bacon in everything. It makes vegetables taste GREAT! And over time, she reduced the amount to just a slice or two of bacon. But we were already in love with the flavor. You can check out her world-famous green beans and cabbage recipes that bacon really makes sing. And this rainbow vegetable pasta is a winner too!

The next great idea she had was learning to hide vegetables. Anything tastes great in eggs, or chili, or spaghetti sauce. I know it doesn’t sound like it, but making an egg casserole and hiding some vegetables in it is a great way to get them in and get used to eating them. This Cajun chicken pasta is a great example of a way to enjoy them with other things you like. And these spicy chicken burrito bowls are another great way to hide vegetables in delicious places. Also, these chipotle chicken kabobs are a winner.

She makes a great spaghetti sauce that’s full of pureed pumpkin, shredded zucchini and carrots, and more. And you never know it’s in there. She does it with chili too. There are more vegetables than there is meat, but you can’t even tell. The spices make it work.

Don’t focus on perfection or restriction at first. Start out with exposure to healthy foods and work your way to making them healthier. If you are doing this while you are working out, you are going to see huge benefits. A salad with lots of dressing and bacon bits is a lot of calories, but there is nutrition in there and it’s still better than cake.

So eat the salad and work your way to making it a totally healthy salad. You can do this. I did it and I was the worst. I believe in you! The nutrition in what you’re adding is going to give you more energy and make you feel better so you have more energy to work out more too. It’s going to be great!

And one more tip is to eat lots of colors of fruits and vegetables because you eat with your eyes first, and those pretty colors will tempt your eyes and delight your senses.

Recipe with lots of vegetables

• Asian lettuce wraps are so flavorful and easy to make too! Everything is in one skillet, you mix it up and pop some in a lettuce leaf. One and done! And these California roll lettuce wraps are bomb too!
• This steak salad with strawberry lemon vinaigrette is packed with all kinds of colorful vegetables and it’s delicious and will make getting more veggies EASY!
• This lasagna is loaded with vegetables like kohlrabi and more. And for even healthier lasagna, then we moved to using zucchini for the noodles and I love that too. It’s really not a big difference without the noodles. And I LOVE my noodles.
• This Chinese-inspired beef and vegetable soup tastes amazing and it has so much flavor plus lots of yummy veggies. What’s that thing they say, Umami?
• Do you love Mexican food as much as I do? It’s my main squeeze. This taco soup is healthy with all the flavors of Mexican food. It’s so good! It’s a great meal with vegetables.
• This picadillo chicken taco salad is to die for too! One of my faves.
• Poblano Pepper Chicken Enchiladas are some of my favorites. I love spicy food!
• We love this Copycat Panera Ancient Grain Chicken Salad. It’s do die for!
• This Bacon and Broccoli in Creamy Garlic Sauce is so flavorful and delicious, you’ll never know you are eating something nutritious. I mean, bacon makes everything better.
• Try some creamy Roasted Tomato Toast with ricotta cheese for a tasty appetizer, snack, breakfast, or side dish. So good!
• These Cranberry Walnut Salad Pinwheels are a game changer for sure. You’re going to love them. Packed with protein and flavor!
• This Cheesy Cauliflower Rice Risotto is a favorite at our house too. Who knew cauliflower could be delish? Not me!

• This tomato and cucumber salad with cheese is so delicious. The cheese makes it, but it’s mostly vegetables and those onions and that vinegar, oh my!
• This greek pasta salad with chicken is one of my favorites.
• Spaghetti squash is another vegetable that takes on flavors. My wife stuffs them with all kinds of yummy things. This creamy spinach one is my favorite.
• I never thought I would like butternut squash soup, but it’s one of my favorites. It’s creamy and rich and a little sweet. So good! And I also love this newer butternut squash soup with coconut and lemon flavors.
• This instant pot pork tenderloin casserole is loaded with veggies too and a favorite of mine. I love pork tenderloin.
• This brussel sprout sweet potato saute can be a meal or a side, but it’s another great example of the flavor of bacon and how it makes a recipe amazing. It was one of the first things she learned how to cook us when we were making changes.

Healthy meals with vegetables

There are even more great meals with vegetables that are delicious besides the ones she has developed. Here are a bunch of great veggie meals from other blogs.

• This insanely Easy Vegan Lentil Shepherd’s Pie is made in less than 30 minutes! This hearty meatless recipe is just 10 main ingredients, gluten-free, allergy-free, featuring protein-packed lentils, veggies, and simple dairy-free mashed potatoes! Healthy and budget-friendly comfort food the whole family will love and devour!
• A Classic Italian Pasta Salad that’s gluten-free, vegan, and allergy-free! The cold pasta salad you love, with tri-colored pasta, fresh veggies, and a healthy homemade Italian dressing! A super easy and quick meat-free vegetarian and dairy-free recipe that’s a perfect side dish to feed any crowd!
• This easy Slow Cooker Vegetarian Chili is a dump-and-go crockpot meal you can set and forget! This healthy three bean chili is vegan, gluten-free, allergy-free, and full of plant-based protein, veggies, and bold Southwest flavors! A comforting dinner for a crowd or meatless make-ahead and freezer-friendly meal you can meal prep!
• This classic Italian meal made in the CrockPot is an easy and healthy recipe the whole family will love. Chicken cacciatore has a rich tomato sauce, tender chicken, and is a great way to sneak more vegetables into your diet.
• There is nothing like a rich coconut milk curry sauce to get you to eat your vegetables. This vegan Indian recipe is loaded with zucchini, tomatoes, onions, and potatoes plus chickpeas for protein and flavor-packed meal.
• I make these sheet pan sausages once a week. Whatever veggies I have on hand is what I use – onions, radishes, brussels sprouts, green peppers, squash. The possibilities are endless. And it’s always amazing!
• Learn how easy it is to make delicious Fajita Veggies at home! Sautéed bell peppers and onions that are tender-crisp with a bit of charring and seasoned with a super flavorful blend of spices. So good and so incredibly versatile too – use them in fajitas, as a quick and easy side dish, or to top just about everything!
• This Chinese-style egg and vegetable fried rice is the perfect summertime vegetarian dinner. It is simple, delicious, and super healthy.
• This Chopped Veggie Salad recipe is the perfect summer side dish! It features a combination of fresh summer vegetables and feta cheese tossed in a simple tangy vinaigrette to bring it all together. Super easy to make, colorful and so delicious!
• This Pasta Primavera is perfect for getting more vegetables in your diet! You can use the ones in the recipe, or just pick your favorites!
• Mediterranean Pasta Salad is packed with delicious vegetables and topped with a creamy shallot dressing! It’s a great way to eat your meals with vegetables!
• Vegetable Stew With Dumplings. How to make a hearty and flavorsome vegetable stew using delicious root vegetables and homemade herby dumplings. The perfect combination for the cold winter months.
• Check out these beautiful and healthy smoothie bowls too! And even these snacks have a bit of veggies in them as well as a ton of pumpkin flavor!

If you give it a try, you are going to learn to like more vegetables over time. Don’t give up, because your health is worth it. And even if you don’t like as many vegetables as my wife does, more like me, you will still expand your horizons and improve your health. It’s going to be great! I can’t wait to hear all about your success!

Here are some more ideas that might help you on your health journey:

• Rainbow Diet Meal Plan
• ancient grains recipes
• how to balance macronutrients for weight loss
• healthy breakfasts to help you lose weight for ideas to start your day
• cheap nutritious foods to keep in your diet
• Tips for How to Eat Healthy When you Hate Cooking

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