Lainie's 3-2-1s: Miso Leek & Butter Bean Salad, Sweet Pepper Salad, Cilantro Lime Chicken Burgers Week of February 16th-22nd

This week, we're focusing on fiber and protein to keep you satisfied and ready to tackle the days ahead! Stock your fridge with nutritious ingredients for easy meals throughout the week.

THIS WEEK’S 3-2-1s

Preview the recipes below:

3 Meal-Prep Friendly Recipes

* Miso Leek & Butter Bean Salad

* Sweet Pepper Salad

* Cilantro Lime Chicken Burgers

2 Tips

* Internal Hydration

* Shilajit

1 Drink or Dessert

* 3-Ingredient Oreo Balls

Three Meal-Prep Friendly Recipes

Miso Leek & Butter Bean Salad

The combination of leeks and miso in this recipe is delightful! I have been working to incorporate more beans, as they do in the Blue Zones, to support a long and healthy life. The umami flavor of the miso adds a wonderful touch to this salad.

Prep time: 5 minutes

Cooking time: 15 minutes

Total time: 20 minutes

Servings: 4-5

Notes: High Fiber, Meal Prep, Gluten Free. Enjoy in the fridge for up to 4 days.

Ingredients

• 2 large leeks (slice in half lengthwise and chopped)

• 2 (14 oz) cans butter beans or cannellini beans (rinsed & drained)

• hard boiled eggs (check my recipe for the perfect ones here)

• 2 garlic cloves (thinly sliced)

• 2 fresh thyme sprigs

• toasted bread

• extra-virgin olive oil

• salt & pepper

Miso Vinaigrette

• 2 tsp white miso paste

• 1 tsp Dijon mustard

• 2 tsp red-wine vinegar

• 3 tbsp extra-virgin olive oil

Instructions

1. Slice the leeks and place them in a colander. Rinse thoroughly, rubbing to remove any dirt. Drain well.

2. Heat a large Dutch oven or skillet on medium-high heat. Add 1 tablespoons of olive oil and the leeks. Season generously with salt and pepper. Cook for 5 to 6 minutes, stirring occasionally, until the leeks begin to stick to the pan.

3. Stir in the garlic and thyme. Reduce the heat to low, cover, and cook for 5 minutes, stirring occasionally, until the leeks become soft and crispy on the edges.

4. In a large bowl, whisk together the miso paste, mustard, garlic, vinegar, and olive oil until smooth.

5. Remove the thyme sprigs from the leeks, then transfer the leeks to the bowl with the vinaigrette, tossing to coat. Stir in the white beans.

6. Spoon the leeks and beans into bowls, drizzle with a little olive oil, and top with a halved jammy egg. Serve as is, or with toasted bread and enjoy!

Sweet Pepper Salad

A tasty and exciting way to enjoy mini sweet bell peppers! You can savor this salad on its own or top it with your favorite protein, like grilled chicken, for a delicious twist!

Prep time: 20 minutes

Cooking time: 10 minutes

Total time: 30 minutes

Servings: 6-8

Notes: High Fiber, Gluten Free. Can be made Dairy Free, Meal Prep. Enjoy in fridge for up to 5 days.

Ingredients

• 3 cups cooked quinoa

• 1-2 bags sweet mini peppers (chopped)

• 1 red onion (diced)

• 1 can chickpeas (rinsed and drained)

• 1 block feta cheese (sub dairy free if needed)

• handful of fresh basil (chopped)

Creamy Red Wine Vinaigrette

• 1/2 cup extra olive oil

• 1/4 cup red wine vinegar

• 1 tsp Dijon mustard

• 1 tsp dried oregano

• 1 tsp honey

• salt & pepper, to taste

Instructions

1. Preheat oven to 425 degrees. Start by dicing the onion and chopping the mini peppers into slices. Drain chickpeas and pat dry.

2. Add peppers, chickpeas, and red onion to a parchment lined sheet pan and roast for 20-25 minutes.

3. In a large mixing bowl, combine the cooked quinoa, peppers, onion, chickpeas, and basil. Stir until well incorporated then top with feta.

4. In a small bowl, whisk together the red wine vinegar, mustard, oregano, honey, olive oil, salt, and pepper until well combined. (Add ingredients to a blender and blend for a thicker, creamier dressing).

5. Add dressing to salad and lightly toss.

Cilantro Lime Chicken Burgers

A protein-packed bite that’s pan-seared to perfection, delivering juicy, savory flavor in every bite.