‘Tangerine Beauty’ crossvine sprawls the length of the backyard coyote fence and makes an atomic-orange bower each spring.… Read More

The post Spring’s popping in my garden appeared first on Digging.

This spring’s spectacular Texas mountain laurel show is nearing the end, but other plants are popping, like ‘Tangerine Beauty’ crossvine. This native vine sprawls the length of the backyard coyote fence and makes an atomic-orange bower each spring.

Calling all hummingbirds!

Native Mexican plum has fluffed out with fragrant, popcorn-white blossoms.

Bees and other pollinators love them as much as I do.

The satiny gray bark is nice too.

Such a pretty ornamental tree for full or part sun

Another small tree — almost shrub-sized, really — is ‘Traveller’ redbud, a beautiful weeping cultivar of our native Texas redbud.

Soon it’ll fill out with glossy, heart-shaped leaves, but for now, it’s a shapely vision in purple-pink.

The Circle Garden is mostly green for now, but wildflowers in the stock tank will be popping with warmer weather. Something to look forward to.

Today was a gorgeous spring day in Austin, and I spent nearly the entire day outside, lounging like an anole on a squid agave leaf. I hope you had a good day too.

I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!

__________________________

Digging Deeper

My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.

Come see me on tour! I’ll be speaking and hosting book events across Texas this spring to celebrate the release of Gardens of Texas. Join me to learn, get inspired, and say hello!

Learn about garden design and ecology at Garden Spark! I organize in-person talks by designers, landscape architects, authors, and gardeners a few times a year in Austin. Subscribe to Garden Spark by clicking here to email — subject line: SUBSCRIBE.

All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibited.

The post Spring’s popping in my garden appeared first on Digging.

This vegetarian chili calls for hearty butternut squash and black beans.

The post Butternut Squash Black Bean Chili appeared first on MyFitnessPal Blog.

St. Patrick’s Day may mean reaching for green beer and dyed bagels. But what if this year, you leaned into foods that are naturally green and genuinely better for you?

Here’s the thing: green foods have a reputation problem. People assume “green” automatically means “salad” or “boring.” But some of the most satisfying foods happen to be green. And no, we’re not just talking about vegetables you tolerate.

Let’s fix that.

Green Foods Beyond Salad

1. Avocado Toast

Yes, how to make avocado toast has been explained approximately 47 million times online. But here’s why it persists: it works.

Mash ripe avocado with a pinch of salt and red pepper flakes. Toast your favorite whole-grain bread. Spread the mashed avocado mixture on toast. Optional but recommended: sprinkle everything bagel seasoning on top, or drizzle some hot honey.

Avocado contains some protein—about 3 grams per whole fruit —but abundant in fiber, a whopping 10g per fruit. (1) Add an egg for extra protein, and suddenly you’ve got a balanced meal.

The healthy fats in avocado work well with whole-grain toast and turn breakfast into something that actually keeps you full. (1)

2. Edamame

Edamame nutrition is legitimately impressive: one cup of shelled, cooked edamame contains 18 grams of protein, making it one of the best plant-based protein sources available. (2)  It’s also a complete protein, meaning it contains all nine essential amino acids your body needs and contains an abundance of fiber at 8g per cup. (2,13)

How to eat edamame beyond the restaurant appetizer:

• Blend it into hummus (edamame hummus is a thing, and it’s excellent)
• Roast it with sea salt for a crunchy snack
• Add it to stir-fries in the last few minutes of cooking

If you buy it frozen—which most people do—it’s already cooked. Just thaw, season, and eat.

3. Green Smoothie

What is in the green smoothie that people rave about? Usually spinach, banana, and some combination of mango, pineapple, or berries.

So, to make it, simply toss a big handful of spinach into a blender with frozen mango, banana, Greek yogurt, and a splash of orange juice or almond milk. Blend until smooth.

Or, if you’d rather follow a ready-made formula, give this Cacao Nib Almond Green Smoothie Bowl a try. It’s naturally green, festive, and satisfying enough to pass as a meal.

Either way, the fruit completely masks the spinach flavor, but you still get nutrients like iron, folate, and vitamin C. (3) The yogurt adds protein, the fruit adds natural sweetness, and the whole thing tastes tropical—not like something you’re forcing yourself to eat for health reasons. (4)

The secret is using frozen fruit, which makes it thick and cold without watering it down with ice.

4. Kiwi

A medium kiwi has just 42–46 calories. (5) But that’s not what makes it interesting.

One medium kiwi delivers 92mg of vitamin C in 100 grams, plus vitamin K, copper, and fiber. (5) The fuzzy skin is edible (yes, really), and eating it doubles the fiber content. (5,6)

Slice kiwi into yogurt, blend it into smoothies, or just eat it with a spoon straight from the peel. It’s tart, sweet, and the kind of fruit that wakes up your taste buds mid-afternoon when everything else tastes boring.

5. Pesto

If you’ve ever wondered what pesto is made of, the classic version combines basil, garlic, pine nuts, Parmesan cheese, and olive oil. However, modern variations often swap in spinach, arugula, broccoli, or kale, along with walnuts or almonds. 

At the end, they’re all green and delicious, and the result is a sauce that’s rich, garlicky, and herbaceous. It also happens to pack healthy fats from nuts and olive oil. (7,8)

Pesto works on pasta, obviously. But it also works:

• Stirred into scrambled eggs
• Spread on sandwiches instead of mayo
• Tossed with roasted vegetables
• Dolloped on grilled chicken or fish

One batch lasts about a week in the fridge, or you can freeze it in ice cube trays for single-serving portions.

6. Zucchini Noodles

Forget everything you think you know about zucchini noodles. When done right, they’re not sad pasta replacements—they’re their own thing entirely.

The trick? Don’t overdo it. Use a spiralizer (or just a vegetable peeler for wide ribbons), salt them lightly, let them sit for 10 minutes, then squeeze out the excess water. This can prevent the dreaded soggy zoodle situation.

From a nutrition angle, raw zucchini contains vitamin C and potassium (9), which support immune function and help regulate blood pressure. (14,15) 

But more importantly, zucchini noodles soak up sauces like a dream. Think creamy garlic, lemon butter, or pesto—anything bold enough to make you forget you’re eating a vegetable.

If you want a flavorful, balanced way to try them, make this Chicken and Avocado Zucchini Noodle Bowl. It pairs zucchini noodles with lean protein and healthy fats, turning them into a satisfying, well-rounded meal. And, when you log it in MyFitnessPal, you can see how those simple ingredient choices add up.

7. Spinach Wraps

These soft, pliable wraps trick your brain into thinking you’re eating a tortilla. Except they’re made with spinach, which means you’re quietly consuming a bit more folate and vitamin K. (3)

But let’s be honest: you’re not eating spinach wraps for the vitamins. You’re eating them because they taste good and hold fillings without falling apart.

Fill them with cream cheese, smoked salmon, and cucumber. Or hummus, roasted vegetables, and feta. Or scrambled eggs and avocado.

Pro tip: Warm them slightly before filling. Cold spinach wraps may crack. Warm ones fold like they were designed for this exact purpose.

8. Avocado Chocolate Pudding

This one will trick your taste buds. You won’t even register it as a vegetable.

Blend ripe avocado with cocoa powder, a touch of maple syrup or honey, and vanilla extract. What you get is thick, creamy, almost mousse-like pudding that happens to contain monounsaturated fats, potassium, and vitamin E. (1)

The test: Ask someone who claims to “hate avocado” to try it out. I’ll bet they will change their mind with this one!

9. Brussels Sprouts

When roasted, Brussels sprouts caramelize and turn slightly crispy on the outside and tender on the inside, bringing out their natural sweetness. Their vibrant green color holds up beautifully in the oven, especially when tossed with olive oil, salt, and pepper.

Nutritionally, Brussels sprouts are low in calories but high in fiber and vitamin C. One cup of cooked Brussels sprouts contains about 6 grams of fiber along with notable amounts of vitamin K. (10)

Frequently Asked Questions

• Which green foods are highest in protein? Edamame wins with 18g per cup, followed by pesto (from the pine nuts and cheese) are a few of the highest on this list. (2,7,11)
• Are frozen green vegetables as nutritious as fresh? Often, yes. Frozen vegetables are typically frozen at peak ripeness, which preserves their nutrient content. (12)
• What’s the easiest green food to start with? Edamame or kiwi—both require minimal prep and taste good without any cooking skills required.

Bottom Line

Green foods don’t have to be boring. When you stop thinking of them as “healthy vegetables you should eat” and start thinking of all the creative ways you can incorporate them, your perspective just might change.

And if you’re trying to be more intentional, logging meals in MyFitnessPal can help you see how these green foods actually stack up. You might notice that edamame adds more protein than expected, or that avocado contributes satisfying fats that round out your meal.  

This St. Patrick’s Day, skip the food dye. The real green foods are already here—and they taste better than you might think.

The post Green Foods That Aren’t Just Salad (St. Patrick’s Day Edition) appeared first on MyFitnessPal Blog.

This simple, yet elegant Chicken Waldorf Salad creates a delicious and protein-packed meal for lunch or dinner.

The post Chicken Waldorf Salad appeared first on MyFitnessPal Blog.

St. Patrick’s Day may mean reaching for green beer and dyed bagels. But what if this year, you leaned into foods that are naturally green and genuinely better for you?

Here’s the thing: green foods have a reputation problem. People assume “green” automatically means “salad” or “boring.” But some of the most satisfying foods happen to be green. And no, we’re not just talking about vegetables you tolerate.

Let’s fix that.

Green Foods Beyond Salad

1. Avocado Toast

Yes, how to make avocado toast has been explained approximately 47 million times online. But here’s why it persists: it works.

Mash ripe avocado with a pinch of salt and red pepper flakes. Toast your favorite whole-grain bread. Spread the mashed avocado mixture on toast. Optional but recommended: sprinkle everything bagel seasoning on top, or drizzle some hot honey.

Avocado contains some protein—about 3 grams per whole fruit —but abundant in fiber, a whopping 10g per fruit. (1) Add an egg for extra protein, and suddenly you’ve got a balanced meal.

The healthy fats in avocado work well with whole-grain toast and turn breakfast into something that actually keeps you full. (1)

2. Edamame

Edamame nutrition is legitimately impressive: one cup of shelled, cooked edamame contains 18 grams of protein, making it one of the best plant-based protein sources available. (2)  It’s also a complete protein, meaning it contains all nine essential amino acids your body needs and contains an abundance of fiber at 8g per cup. (2,13)

How to eat edamame beyond the restaurant appetizer:

• Blend it into hummus (edamame hummus is a thing, and it’s excellent)
• Roast it with sea salt for a crunchy snack
• Add it to stir-fries in the last few minutes of cooking

If you buy it frozen—which most people do—it’s already cooked. Just thaw, season, and eat.

3. Green Smoothie

What is in the green smoothie that people rave about? Usually spinach, banana, and some combination of mango, pineapple, or berries.

So, to make it, simply toss a big handful of spinach into a blender with frozen mango, banana, Greek yogurt, and a splash of orange juice or almond milk. Blend until smooth.

Or, if you’d rather follow a ready-made formula, give this Cacao Nib Almond Green Smoothie Bowl a try. It’s naturally green, festive, and satisfying enough to pass as a meal.

Either way, the fruit completely masks the spinach flavor, but you still get nutrients like iron, folate, and vitamin C. (3) The yogurt adds protein, the fruit adds natural sweetness, and the whole thing tastes tropical—not like something you’re forcing yourself to eat for health reasons. (4)

The secret is using frozen fruit, which makes it thick and cold without watering it down with ice.

4. Kiwi

A medium kiwi has just 42–46 calories. (5) But that’s not what makes it interesting.

One medium kiwi delivers 92mg of vitamin C in 100 grams, plus vitamin K, copper, and fiber. (5) The fuzzy skin is edible (yes, really), and eating it doubles the fiber content. (5,6)

Slice kiwi into yogurt, blend it into smoothies, or just eat it with a spoon straight from the peel. It’s tart, sweet, and the kind of fruit that wakes up your taste buds mid-afternoon when everything else tastes boring.

5. Pesto

If you’ve ever wondered what pesto is made of, the classic version combines basil, garlic, pine nuts, Parmesan cheese, and olive oil. However, modern variations often swap in spinach, arugula, broccoli, or kale, along with walnuts or almonds. 

At the end, they’re all green and delicious, and the result is a sauce that’s rich, garlicky, and herbaceous. It also happens to pack healthy fats from nuts and olive oil. (7,8)

Pesto works on pasta, obviously. But it also works:

• Stirred into scrambled eggs
• Spread on sandwiches instead of mayo
• Tossed with roasted vegetables
• Dolloped on grilled chicken or fish

One batch lasts about a week in the fridge, or you can freeze it in ice cube trays for single-serving portions.

6. Zucchini Noodles

Forget everything you think you know about zucchini noodles. When done right, they’re not sad pasta replacements—they’re their own thing entirely.

The trick? Don’t overdo it. Use a spiralizer (or just a vegetable peeler for wide ribbons), salt them lightly, let them sit for 10 minutes, then squeeze out the excess water. This can prevent the dreaded soggy zoodle situation.

From a nutrition angle, raw zucchini contains vitamin C and potassium (9), which support immune function and help regulate blood pressure. (14,15) 

But more importantly, zucchini noodles soak up sauces like a dream. Think creamy garlic, lemon butter, or pesto—anything bold enough to make you forget you’re eating a vegetable.

If you want a flavorful, balanced way to try them, make this Chicken and Avocado Zucchini Noodle Bowl. It pairs zucchini noodles with lean protein and healthy fats, turning them into a satisfying, well-rounded meal. And, when you log it in MyFitnessPal, you can see how those simple ingredient choices add up.

7. Spinach Wraps

These soft, pliable wraps trick your brain into thinking you’re eating a tortilla. Except they’re made with spinach, which means you’re quietly consuming a bit more folate and vitamin K. (3)

But let’s be honest: you’re not eating spinach wraps for the vitamins. You’re eating them because they taste good and hold fillings without falling apart.

Fill them with cream cheese, smoked salmon, and cucumber. Or hummus, roasted vegetables, and feta. Or scrambled eggs and avocado.

Pro tip: Warm them slightly before filling. Cold spinach wraps may crack. Warm ones fold like they were designed for this exact purpose.

8. Avocado Chocolate Pudding

This one will trick your taste buds. You won’t even register it as a vegetable.

Blend ripe avocado with cocoa powder, a touch of maple syrup or honey, and vanilla extract. What you get is thick, creamy, almost mousse-like pudding that happens to contain monounsaturated fats, potassium, and vitamin E. (1)

The test: Ask someone who claims to “hate avocado” to try it out. I’ll bet they will change their mind with this one!

9. Brussels Sprouts

When roasted, Brussels sprouts caramelize and turn slightly crispy on the outside and tender on the inside, bringing out their natural sweetness. Their vibrant green color holds up beautifully in the oven, especially when tossed with olive oil, salt, and pepper.

Nutritionally, Brussels sprouts are low in calories but high in fiber and vitamin C. One cup of cooked Brussels sprouts contains about 6 grams of fiber along with notable amounts of vitamin K. (10)

Frequently Asked Questions

• Which green foods are highest in protein? Edamame wins with 18g per cup, followed by pesto (from the pine nuts and cheese) are a few of the highest on this list. (2,7,11)
• Are frozen green vegetables as nutritious as fresh? Often, yes. Frozen vegetables are typically frozen at peak ripeness, which preserves their nutrient content. (12)
• What’s the easiest green food to start with? Edamame or kiwi—both require minimal prep and taste good without any cooking skills required.

Bottom Line

Green foods don’t have to be boring. When you stop thinking of them as “healthy vegetables you should eat” and start thinking of all the creative ways you can incorporate them, your perspective just might change.

And if you’re trying to be more intentional, logging meals in MyFitnessPal can help you see how these green foods actually stack up. You might notice that edamame adds more protein than expected, or that avocado contributes satisfying fats that round out your meal.  

This St. Patrick’s Day, skip the food dye. The real green foods are already here—and they taste better than you might think.

The post Green Foods That Aren’t Just Salad (St. Patrick’s Day Edition) appeared first on MyFitnessPal Blog.

Celebrate St. Patrick’s Day with naturally green foods that taste great—no food dye required. Protein-rich, satisfying picks included.

The post Green Foods That Aren’t Just Salad (St. Patrick’s Day Edition) appeared first on MyFitnessPal Blog.

St. Patrick’s Day may mean reaching for green beer and dyed bagels. But what if this year, you leaned into foods that are naturally green and genuinely better for you?

Here’s the thing: green foods have a reputation problem. People assume “green” automatically means “salad” or “boring.” But some of the most satisfying foods happen to be green. And no, we’re not just talking about vegetables you tolerate.

Let’s fix that.

Green Foods Beyond Salad

1. Avocado Toast

Yes, how to make avocado toast has been explained approximately 47 million times online. But here’s why it persists: it works.

Mash ripe avocado with a pinch of salt and red pepper flakes. Toast your favorite whole-grain bread. Spread the mashed avocado mixture on toast. Optional but recommended: sprinkle everything bagel seasoning on top, or drizzle some hot honey.

Avocado contains some protein—about 3 grams per whole fruit —but abundant in fiber, a whopping 10g per fruit. (1) Add an egg for extra protein, and suddenly you’ve got a balanced meal.

The healthy fats in avocado work well with whole-grain toast and turn breakfast into something that actually keeps you full. (1)

2. Edamame

Edamame nutrition is legitimately impressive: one cup of shelled, cooked edamame contains 18 grams of protein, making it one of the best plant-based protein sources available. (2)  It’s also a complete protein, meaning it contains all nine essential amino acids your body needs and contains an abundance of fiber at 8g per cup. (2,13)

How to eat edamame beyond the restaurant appetizer:

• Blend it into hummus (edamame hummus is a thing, and it’s excellent)
• Roast it with sea salt for a crunchy snack
• Add it to stir-fries in the last few minutes of cooking

If you buy it frozen—which most people do—it’s already cooked. Just thaw, season, and eat.

3. Green Smoothie

What is in the green smoothie that people rave about? Usually spinach, banana, and some combination of mango, pineapple, or berries.

So, to make it, simply toss a big handful of spinach into a blender with frozen mango, banana, Greek yogurt, and a splash of orange juice or almond milk. Blend until smooth.

Or, if you’d rather follow a ready-made formula, give this Cacao Nib Almond Green Smoothie Bowl a try. It’s naturally green, festive, and satisfying enough to pass as a meal.

Either way, the fruit completely masks the spinach flavor, but you still get nutrients like iron, folate, and vitamin C. (3) The yogurt adds protein, the fruit adds natural sweetness, and the whole thing tastes tropical—not like something you’re forcing yourself to eat for health reasons. (4)

The secret is using frozen fruit, which makes it thick and cold without watering it down with ice.

4. Kiwi

A medium kiwi has just 42–46 calories. (5) But that’s not what makes it interesting.

One medium kiwi delivers 92mg of vitamin C in 100 grams, plus vitamin K, copper, and fiber. (5) The fuzzy skin is edible (yes, really), and eating it doubles the fiber content. (5,6)

Slice kiwi into yogurt, blend it into smoothies, or just eat it with a spoon straight from the peel. It’s tart, sweet, and the kind of fruit that wakes up your taste buds mid-afternoon when everything else tastes boring.

5. Pesto

If you’ve ever wondered what pesto is made of, the classic version combines basil, garlic, pine nuts, Parmesan cheese, and olive oil. However, modern variations often swap in spinach, arugula, broccoli, or kale, along with walnuts or almonds. 

At the end, they’re all green and delicious, and the result is a sauce that’s rich, garlicky, and herbaceous. It also happens to pack healthy fats from nuts and olive oil. (7,8)

Pesto works on pasta, obviously. But it also works:

• Stirred into scrambled eggs
• Spread on sandwiches instead of mayo
• Tossed with roasted vegetables
• Dolloped on grilled chicken or fish

One batch lasts about a week in the fridge, or you can freeze it in ice cube trays for single-serving portions.

6. Zucchini Noodles

Forget everything you think you know about zucchini noodles. When done right, they’re not sad pasta replacements—they’re their own thing entirely.

The trick? Don’t overdo it. Use a spiralizer (or just a vegetable peeler for wide ribbons), salt them lightly, let them sit for 10 minutes, then squeeze out the excess water. This can prevent the dreaded soggy zoodle situation.

From a nutrition angle, raw zucchini contains vitamin C and potassium (9), which support immune function and help regulate blood pressure. (14,15) 

But more importantly, zucchini noodles soak up sauces like a dream. Think creamy garlic, lemon butter, or pesto—anything bold enough to make you forget you’re eating a vegetable.

If you want a flavorful, balanced way to try them, make this Chicken and Avocado Zucchini Noodle Bowl. It pairs zucchini noodles with lean protein and healthy fats, turning them into a satisfying, well-rounded meal. And, when you log it in MyFitnessPal, you can see how those simple ingredient choices add up.

7. Spinach Wraps

These soft, pliable wraps trick your brain into thinking you’re eating a tortilla. Except they’re made with spinach, which means you’re quietly consuming a bit more folate and vitamin K. (3)

But let’s be honest: you’re not eating spinach wraps for the vitamins. You’re eating them because they taste good and hold fillings without falling apart.

Fill them with cream cheese, smoked salmon, and cucumber. Or hummus, roasted vegetables, and feta. Or scrambled eggs and avocado.

Pro tip: Warm them slightly before filling. Cold spinach wraps may crack. Warm ones fold like they were designed for this exact purpose.

8. Avocado Chocolate Pudding

This one will trick your taste buds. You won’t even register it as a vegetable.

Blend ripe avocado with cocoa powder, a touch of maple syrup or honey, and vanilla extract. What you get is thick, creamy, almost mousse-like pudding that happens to contain monounsaturated fats, potassium, and vitamin E. (1)

The test: Ask someone who claims to “hate avocado” to try it out. I’ll bet they will change their mind with this one!

9. Brussels Sprouts

When roasted, Brussels sprouts caramelize and turn slightly crispy on the outside and tender on the inside, bringing out their natural sweetness. Their vibrant green color holds up beautifully in the oven, especially when tossed with olive oil, salt, and pepper.

Nutritionally, Brussels sprouts are low in calories but high in fiber and vitamin C. One cup of cooked Brussels sprouts contains about 6 grams of fiber along with notable amounts of vitamin K. (10)

Frequently Asked Questions

• Which green foods are highest in protein? Edamame wins with 18g per cup, followed by pesto (from the pine nuts and cheese) are a few of the highest on this list. (2,7,11)
• Are frozen green vegetables as nutritious as fresh? Often, yes. Frozen vegetables are typically frozen at peak ripeness, which preserves their nutrient content. (12)
• What’s the easiest green food to start with? Edamame or kiwi—both require minimal prep and taste good without any cooking skills required.

Bottom Line

Green foods don’t have to be boring. When you stop thinking of them as “healthy vegetables you should eat” and start thinking of all the creative ways you can incorporate them, your perspective just might change.

And if you’re trying to be more intentional, logging meals in MyFitnessPal can help you see how these green foods actually stack up. You might notice that edamame adds more protein than expected, or that avocado contributes satisfying fats that round out your meal.  

This St. Patrick’s Day, skip the food dye. The real green foods are already here—and they taste better than you might think.

The post Green Foods That Aren’t Just Salad (St. Patrick’s Day Edition) appeared first on MyFitnessPal Blog.

Bringing avocado toast back, now with a poached egg and homemade everything bagel seasoning to create a savory, satisfying breakfast.

The post Microwave-Poached Eggs on Avocado Toast appeared first on MyFitnessPal Blog.

We all need to eat more plants, and one way to do it is to sub them into familiar favorites. In this tabbouleh, quinoa and minced broccoli team up to replace bulgur, and the results are delicious. It’s gluten-free, low in carbs, and has the ever-lovable flavor of broccoli, all in a lemony dressing.

Active time: 15 minutes Total time: 40 minutes

Broccoli Quinoa Tabbouleh

Ingredients

• 1/2 cup (85g) quinoa
• 2 cups (176g) chopped broccoli
• 1/2 cup (30g) fresh parsley, chopped
• 1 14-oz (439g) can cooked no-salt added chickpeas, drained
• 1 medium cucumber, seeded and chopped
• 1 medium tomato, chopped
• 1 green onion, chopped
• 1 tbsp olive oil
• 2 tbsp fresh lemon juice

Directions

In a small pot, place 1 cup water and bring to a boil.

Add the quinoa, return to a boil, then cover tightly and reduce heat to low for 15 minutes. While the quinoa cooks, place the broccoli florets in the food processor and pulse to mince to the size of rice (if desired, you can chop by hand.)

When the quinoa is done, quickly stir in the broccoli and let stand for 1 minute. Transfer to a large bowl to cool.

When it’s reached room temperature, add the parsley, chickpeas, cucumber, tomato and green onion; toss to mix.

Drizzle the olive oil and lemon over the bowl and toss to coat. Serve or cover tightly and refrigerate for up to 3 days. 

Serves: 6 | Serving Size: 1 cup

Nutrition (per serving): Calories: 138; Total Fat: 3.5g; Saturated Fat: 0.5g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 37mg; Carbohydrate: 23g; Dietary Fiber: 6g; Sugar: 2g; Protein: 6g

Nutrition Bonus: Potassium: 367mg; Iron: 8%; Vitamin A: 10%; Vitamin C: 65%

Originally published January 15, 2019; Updated March 2026

The post Broccoli Quinoa Tabbouleh appeared first on MyFitnessPal Blog.

This high-fiber, high-protein vegetarian ragout is dietitian-recommended and ready in less than 30 minutes.

The post Tomato and White Bean Ragout With Toast appeared first on MyFitnessPal Blog.

We all need to eat more plants, and one way to do it is to sub them into familiar favorites. In this tabbouleh, quinoa and minced broccoli team up to replace bulgur, and the results are delicious. It’s gluten-free, low in carbs, and has the ever-lovable flavor of broccoli, all in a lemony dressing.

Active time: 15 minutes Total time: 40 minutes

Broccoli Quinoa Tabbouleh

Ingredients

• 1/2 cup (85g) quinoa
• 2 cups (176g) chopped broccoli
• 1/2 cup (30g) fresh parsley, chopped
• 1 14-oz (439g) can cooked no-salt added chickpeas, drained
• 1 medium cucumber, seeded and chopped
• 1 medium tomato, chopped
• 1 green onion, chopped
• 1 tbsp olive oil
• 2 tbsp fresh lemon juice

Directions

In a small pot, place 1 cup water and bring to a boil.

Add the quinoa, return to a boil, then cover tightly and reduce heat to low for 15 minutes. While the quinoa cooks, place the broccoli florets in the food processor and pulse to mince to the size of rice (if desired, you can chop by hand.)

When the quinoa is done, quickly stir in the broccoli and let stand for 1 minute. Transfer to a large bowl to cool.

When it’s reached room temperature, add the parsley, chickpeas, cucumber, tomato and green onion; toss to mix.

Drizzle the olive oil and lemon over the bowl and toss to coat. Serve or cover tightly and refrigerate for up to 3 days. 

Serves: 6 | Serving Size: 1 cup

Nutrition (per serving): Calories: 138; Total Fat: 3.5g; Saturated Fat: 0.5g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 37mg; Carbohydrate: 23g; Dietary Fiber: 6g; Sugar: 2g; Protein: 6g

Nutrition Bonus: Potassium: 367mg; Iron: 8%; Vitamin A: 10%; Vitamin C: 65%

Originally published January 15, 2019; Updated March 2026

The post Broccoli Quinoa Tabbouleh appeared first on MyFitnessPal Blog.

Rest days help build muscle and prevent injury. Discover 5 benefits of recovery, how often to rest, and what to focus on during rest days.

The post Top 5 Reasons Why Rest and Recovery Days are Essential appeared first on MyFitnessPal Blog.

We all need to eat more plants, and one way to do it is to sub them into familiar favorites. In this tabbouleh, quinoa and minced broccoli team up to replace bulgur, and the results are delicious. It’s gluten-free, low in carbs, and has the ever-lovable flavor of broccoli, all in a lemony dressing.

Active time: 15 minutes Total time: 40 minutes

Broccoli Quinoa Tabbouleh

Ingredients

• 1/2 cup (85g) quinoa
• 2 cups (176g) chopped broccoli
• 1/2 cup (30g) fresh parsley, chopped
• 1 14-oz (439g) can cooked no-salt added chickpeas, drained
• 1 medium cucumber, seeded and chopped
• 1 medium tomato, chopped
• 1 green onion, chopped
• 1 tbsp olive oil
• 2 tbsp fresh lemon juice

Directions

In a small pot, place 1 cup water and bring to a boil.

Add the quinoa, return to a boil, then cover tightly and reduce heat to low for 15 minutes. While the quinoa cooks, place the broccoli florets in the food processor and pulse to mince to the size of rice (if desired, you can chop by hand.)

When the quinoa is done, quickly stir in the broccoli and let stand for 1 minute. Transfer to a large bowl to cool.

When it’s reached room temperature, add the parsley, chickpeas, cucumber, tomato and green onion; toss to mix.

Drizzle the olive oil and lemon over the bowl and toss to coat. Serve or cover tightly and refrigerate for up to 3 days. 

Serves: 6 | Serving Size: 1 cup

Nutrition (per serving): Calories: 138; Total Fat: 3.5g; Saturated Fat: 0.5g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 37mg; Carbohydrate: 23g; Dietary Fiber: 6g; Sugar: 2g; Protein: 6g

Nutrition Bonus: Potassium: 367mg; Iron: 8%; Vitamin A: 10%; Vitamin C: 65%

Originally published January 15, 2019; Updated March 2026

The post Broccoli Quinoa Tabbouleh appeared first on MyFitnessPal Blog.

Put your pantry staples to good use in this healthy take on the beloved three-bean salad that is packed with fiber.

The post Balsamic Three-Bean Salad appeared first on MyFitnessPal Blog.

We all need to eat more plants, and one way to do it is to sub them into familiar favorites. In this tabbouleh, quinoa and minced broccoli team up to replace bulgur, and the results are delicious. It’s gluten-free, low in carbs, and has the ever-lovable flavor of broccoli, all in a lemony dressing.

Active time: 15 minutes Total time: 40 minutes

Broccoli Quinoa Tabbouleh

Ingredients

• 1/2 cup (85g) quinoa
• 2 cups (176g) chopped broccoli
• 1/2 cup (30g) fresh parsley, chopped
• 1 14-oz (439g) can cooked no-salt added chickpeas, drained
• 1 medium cucumber, seeded and chopped
• 1 medium tomato, chopped
• 1 green onion, chopped
• 1 tbsp olive oil
• 2 tbsp fresh lemon juice

Directions

In a small pot, place 1 cup water and bring to a boil.

Add the quinoa, return to a boil, then cover tightly and reduce heat to low for 15 minutes. While the quinoa cooks, place the broccoli florets in the food processor and pulse to mince to the size of rice (if desired, you can chop by hand.)

When the quinoa is done, quickly stir in the broccoli and let stand for 1 minute. Transfer to a large bowl to cool.

When it’s reached room temperature, add the parsley, chickpeas, cucumber, tomato and green onion; toss to mix.

Drizzle the olive oil and lemon over the bowl and toss to coat. Serve or cover tightly and refrigerate for up to 3 days. 

Serves: 6 | Serving Size: 1 cup

Nutrition (per serving): Calories: 138; Total Fat: 3.5g; Saturated Fat: 0.5g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 37mg; Carbohydrate: 23g; Dietary Fiber: 6g; Sugar: 2g; Protein: 6g

Nutrition Bonus: Potassium: 367mg; Iron: 8%; Vitamin A: 10%; Vitamin C: 65%

Originally published January 15, 2019; Updated March 2026

The post Broccoli Quinoa Tabbouleh appeared first on MyFitnessPal Blog.

This tabbouleh dish is a great way to eat loads of veggies and keep calories in check.

The post Broccoli Quinoa Tabbouleh appeared first on MyFitnessPal Blog.

We all need to eat more plants, and one way to do it is to sub them into familiar favorites. In this tabbouleh, quinoa and minced broccoli team up to replace bulgur, and the results are delicious. It’s gluten-free, low in carbs, and has the ever-lovable flavor of broccoli, all in a lemony dressing.

Active time: 15 minutes Total time: 40 minutes

Broccoli Quinoa Tabbouleh

Ingredients

• 1/2 cup (85g) quinoa
• 2 cups (176g) chopped broccoli
• 1/2 cup (30g) fresh parsley, chopped
• 1 14-oz (439g) can cooked no-salt added chickpeas, drained
• 1 medium cucumber, seeded and chopped
• 1 medium tomato, chopped
• 1 green onion, chopped
• 1 tbsp olive oil
• 2 tbsp fresh lemon juice

Directions

In a small pot, place 1 cup water and bring to a boil.

Add the quinoa, return to a boil, then cover tightly and reduce heat to low for 15 minutes. While the quinoa cooks, place the broccoli florets in the food processor and pulse to mince to the size of rice (if desired, you can chop by hand.)

When the quinoa is done, quickly stir in the broccoli and let stand for 1 minute. Transfer to a large bowl to cool.

When it’s reached room temperature, add the parsley, chickpeas, cucumber, tomato and green onion; toss to mix.

Drizzle the olive oil and lemon over the bowl and toss to coat. Serve or cover tightly and refrigerate for up to 3 days. 

Serves: 6 | Serving Size: 1 cup

Nutrition (per serving): Calories: 138; Total Fat: 3.5g; Saturated Fat: 0.5g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 37mg; Carbohydrate: 23g; Dietary Fiber: 6g; Sugar: 2g; Protein: 6g

Nutrition Bonus: Potassium: 367mg; Iron: 8%; Vitamin A: 10%; Vitamin C: 65%

Originally published January 15, 2019; Updated March 2026

The post Broccoli Quinoa Tabbouleh appeared first on MyFitnessPal Blog.

With 24 grams of protein, this simple overnight oats recipe is the perfect thing to start your morning out on the right foot.

The post Mixed Berry Overnight Oats appeared first on MyFitnessPal Blog.

Make a grab-and-go breakfast using egg, spinach, bacon, cheddar cheese and leftover bread. These breakfast muffins bake up as complete meals that you can quickly reheat for breakfast.

Active time: 20 minutes Total time: 60 minutes

Bacon, Egg & Spinach Breakfast Muffins

Ingredients

• 1 (10oz. or 280g) package frozen chopped spinach, thawed
• 4 slices 100% whole-wheat bread, cubed
• 2 tbsp olive oil
• 1 cup cheddar cheese, shredded 
• 3 green onions, chopped
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1/2 tsp black pepper
• 4 slices cooked bacon, roughly chopped
• 5 large eggs
• 1 1/4 cups low-fat milk

Directions

Preheat the oven to 375°F (190°C). Lightly coat a 12-cup muffin tin (or two 6-cup tins) with cooking spray and set aside.

Place the thawed spinach in a mesh strainer and squeeze out as much excess water as possible. Set aside.

In a large bowl, toss the cubed bread with the olive oil until lightly coated. Add the spinach, cheddar cheese, green onions, garlic powder, salt, black pepper, and chopped bacon, and mix until well combined. Divide the mixture evenly among the muffin cups.

In the same bowl, whisk together the eggs and milk until smooth. Pour the egg mixture evenly over the bread mixture in each muffin cup.

Bake for 30–40 minutes, or until the tops are golden and the centers are set. A skewer inserted into the center should come out clean. Let the muffins cool slightly before serving.

Storage: Once completely cooled, transfer the muffins to an airtight container and refrigerate for up to 4 days. For longer storage, freeze in a freezer-safe container or bag for up to 2 months.

Reheating: Place one muffin on a microwave-safe plate and heat for 30–45 seconds if refrigerated, or 1–1½ minutes if frozen.

Serves: 6 | Serving Size: 2 breakfast muffins

Nutrition (per serving): Calories: 301; Total Fat: 19g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 2g; Cholesterol: 196mg; Sodium: 536mg; Carbohydrate: 17g; Dietary Fiber: 3g; Sugar: 4g; Protein: 18g

Nutrition Bonus: Potassium: 433mg; Iron: 14%; Vitamin A: 2%; Vitamin C: 3%; Calcium: 27%

Originally published April 17, 2020; Updated March 2026

The post Bacon, Egg & Spinach Breakfast Muffins appeared first on MyFitnessPal Blog.