Sumac is a spice made of the dried, ground berries of the Rhus coriaria shrub and utilized in Middle Eastern dishes like kebabs and salads to add a bright, lemony flavor. Sumac also contains powerful antioxidants that may offer therapeutic benefits for heart disease, diabetes and cancer. (1). Look for it at major retailers in the spice or international aisle, or online where dried spices are sold. Try it in hummus, soups and dishes like this quick chicken and cauliflower sheet-pan supper

This is a great low-maintenance, meal-prep option. Make it at the beginning of the week and enjoy it all week long for lunch, taking note of how the protein and fiber keep you full for several hours.

Active time: 15 minutes | Total time: 30 minutes

Sheet Pan Chicken With Cauliflower & Olives

Ingredients

• 1 1/2 pounds (680g) boneless skinless chicken breast, cut into 1 ½ -inch pieces
• 1 medium (590g) head cauliflower, trimmed into bite-size florets
• 2 cups (312g) cherry tomatoes
• 1/2 cup (70g) pitted green Castelvetrano olives (or any other large, mild green olive variety)
• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 ¾ tsp sumac, divided
• ½ tsp salt
• 1/2 tsp ground black pepper
• 1/2 cup (123g) plain low-fat Greek yogurt
• 1 small garlic clove, finely chopped and smashed with the side of a knife

Directions

Preheat the oven to 500°F (260ºC). Place a baking sheet on the center rack of the oven as it preheats. (Preheating the pan promotes faster browning and charring.)

In a large bowl, toss the chicken, cauliflower, cherry tomatoes and olives with the olive oil, lemon juice, salt, pepper, and 1 ½ tsp of sumac. Pour onto the hot baking sheet and carefully arrange in an even layer with a spatula (if desired, line the hot baking sheet with foil before adding the ingredients for easier cleanup.) Bake for 15 minutes, stirring once halfway through or until the chicken is no longer pink in the center (internal temperature of 165 degrees) and the cauliflower is tender and charred in places.

While the chicken is baking, make the sauce by combining the yogurt, garlic and remaining sumac in a small bowl. Serve the sheet-pan chicken and vegetables with the yogurt sauce on the side.

Serves: 4 | Serving Size: ¼ recipe, about 1 ½ cups chicken and veggies, plus 2 tbsp yogurt sauce

Nutrition (per serving): Calories: 448; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 133mg; Sodium: 825mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 59g

Nutrition Bonus: Potassium: 693mg; Iron: 14%; Vitamin A: 20%; Vitamin C: 24%; Calcium: 12%

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This lightly sweetened breakfast porridge uses short-grain brown rice, giving it a pleasant nutty bite. Brown rice contains fiber and antioxidants, so it’s a good item to keep in your pantry for this recipe and beyond (1). Top this creamy coconut milk porridge with Greek yogurt for additional protein.

Active time: 5 minutes | Total time: 1 hour

Pressure Cooker Brown Rice Breakfast Porridge

Ingredients

• 1 cup (180g) short-grain brown rice, rinsed
• 1 14-oz. can (440ml) unsweetened light coconut milk
• 3 tbsp (60g) pure maple syrup
• 1/2 tsp salt
• 1 1/2 cup plain nonfat Greek yogurt
• 1/4 cup walnuts, toasted, roughly chopped
• 1 green apple, very thinly sliced
• 1/2 tsp cinnamon

Directions

In the bowl of a pressure cooker, add the brown rice, coconut milk, maple syrup, salt, and 2 cups of water. 

Secure the lid and pressure cook on Manual for 30 minutes at high pressure. Make sure the pressure valve is sealed.

When the cooking program ends, allow the pressure to release naturally for 20 minutes, then move the pressure release valve to venting to release any remaining steam.

Remove the lid and stir the porridge. Scoop into bowls, top with Greek yogurt and garnish with toasted walnuts, and apple. Dust with cinnamon and serve.

Serves: 6 | Serving Size: About 3/4 cup porridge, 1/4 cup Greek yogurt + toppings

Nutrition (per serving): Calories: 257; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 3mg; Sodium: 226mg; Carbohydrate: 39g; Dietary Fiber: 3g; Sugar: 13g; Protein: 9g

Nutrition Bonus: Calcium: 9%; Iron: 2%; Potassium: 182mg; Vitamin C: 3%

Originally published February 2021; Updated May 2026

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Sometimes the best meals are the simplest ones. This quinoa and black bean bowl comes together in just 5 minutes with a handful of wholesome ingredients, making it the perfect solution for a quick weeknight dinner or a no-fuss lunch. Protein-packed black beans and fiber-rich quinoa form a satisfying base, while creamy avocado, crisp lettuce, and fresh salsa bring color, texture, and bright flavor to every bite (1, 2).

Active time: 5 minutes | Total time: 5 minutes

Quinoa and Black Bean Bowl

Ingredients

• 1/2 cup cooked quinoa
• 1/2 cup low-sodium black beans
• 1 cup romaine lettuce, shredded
• 2 tbsp salsa
• 1/4 avocado, sliced

Directions

Combine the quinoa, black beans, lettuce, salsa, and avocado in a bowl. Toss gently to combine and serve immediately.

Serves: 1 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 287; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 527mg; Carbohydrate: 44g; Dietary Fiber: 14g; Sugar: 3g; Protein: 13g

Nutrition Bonus: Calcium: 8%; Iron: 23%; Potassium: 847mg; Vitamin A: 1%; Vitamin C: 18%

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Set yourself up for success, with these easy, make-ahead jars of healthy breakfast. Chia seeds are a nutritional powerhouse, with fiber and omega-3’s and the uncanny ability to gel into a creamy pudding (1). Berries are low-sugar fruits that deliver potent antioxidants and great, fruity flavor (2).

This parfait makes for a great dessert. It satisfies your sweet tooth and it has protein and fiber to keep you full.

Active time: 10 minutes | Total time: 10 minutes, plus refrigeration overnight

Berry Chia Pudding Recipe

Ingredients

• 1 1/2 cups (360ml) unsweetened almond milk
• 1/2 cup (84g) chia seeds
• 2 cups (490g) 0% plain Greek yogurt
• 2 tbsp honey
• 1 cup (150g) fresh raspberries (reserve 4 berries for garnish)
• 1 cup (150g) fresh blueberries
• 4 mint sprigs

Directions

In a bowl or 2-cup storage tub, stir the almond milk and chia seeds vigorously for 30 seconds, then cover and refrigerate overnight. The mixture will thicken significantly as the seeds absorb the liquid.

Place the Greek yogurt and honey in a medium bowl and stir until smooth. Add the berries and fold gently with a spatula to keep the raspberries intact.

To assemble, get 4 large wine glasses or 1½-cup glass storage tubs. In each glass, place ½ cup of the yogurt mixture. Spoon ¼ cup of the chia pudding on top and spread evenly. Add another ¼ cup of the yogurt mixture on top, spread evenly, then dollop 2 tbsp of chia pudding on top. Spoon any remaining chia pudding evenly over the four glasses. Garnish each with a reserved raspberry and a mint sprig and serve.

Store assembled parfaits covered in the refrigerator for up to four days.

Serves: 4 | Serving Size: About 1¼ cups parfait

Nutrition (per serving): Calories: 264; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 103mg; Carbohydrate: 32g; Dietary Fiber: 11g; Sugar: 17g; Protein: 17g

Nutrition Bonus: Vitamin D: 8%; Calcium: 44%; Iron: 13%; Potassium: 384mg; Vitamin C: 20%

Originally published October 1, 2020; Updated February 2026

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These mini vegan pumpkin pies are proof that plant-based desserts can be just as satisfying as the classic version. Silken tofu stands in for eggs and dairy to create a silky smooth, custard-like filling that is naturally high in protein and completely dairy-free. Warm pumpkin spices and a touch of maple syrup make these as fragrant and flavorful as any traditional pumpkin pie — and at a fraction of the effort.

Active time: 10 minutes | Total time: 45 minutes

Mini Vegan Pumpkin “Pies”

Ingredients 

• 1/2 package (6 oz./170g) firm silken tofu
• 1 cup (244g) canned pumpkin
• 2 tbsp cornstarch
• 2 tbsp almond butter
• 1/2 tsp cinnamon
• 1/2 tsp ground cloves
• 1/4 tsp allspice
• 1/4 cup (79g) maple syrup

Directions

Preheat the oven to 375°F (190°C). Lightly coat four 3/4- to 1-cup (96–122g) ramekins with cooking spray and place them on a sheet pan.

Place the silken tofu in a food processor and process until completely smooth, scraping down the sides as needed. Add the pumpkin and process until smooth and well combined. Add the arrowroot, almond butter, cinnamon, cloves, and allspice and process to combine. Add the maple syrup and continue processing until the mixture is smooth.

Divide the mixture evenly among the ramekins, about 1/2 cup (64g) per ramekin, smoothing the tops.

Bake for about 35 minutes, or until the tops are lightly golden and the edges begin to pull away from the sides.

Let cool on a wire rack for at least 10 minutes. Serve warm, or cool completely, cover tightly, and refrigerate for up to 4 days.

Serves: 4 | Serving Size: 1 ramekin

Nutrition (per serving): Calories: 164; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 17mg; Carbohydrate: 25g; Dietary Fiber: 3g; Sugar: 15g; Protein: 5g

Nutrition Bonus: Calcium: 9%; Iron: 9%; Potassium: 319mg; Vitamin A: 636%; Vitamin C: 4%

Originally published October 2020; Updated June 2026

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Quinoa is a protein-packed, gluten-free whole grain that cooks quickly, which is ideal on busy weeknights. The quinoa salad and tomato-cumin dressing can be made up to two days in advance. 

Skirt steak is a long, thin cut that absorbs marinades quickly and is deliciously tender as long as you slice it against the grain and cook it until it’s just medium-rare; any longer and it can become tough. 

RD Tip: Use gluten-free soy sauce to make this dish entirely gluten-free.

Active time: 15 minutes | Total time: 40 minutes, plus marinating time

Peruvian Quinoa Salad with Grilled Skirt Steak

Ingredients

• 1/4 cup lime juice
• 3 tbsp olive oil
• 1 tbsp low-sodium soy sauce
• 2 tsp ground cumin
• 3/4 tsp salt, divided
• 1/2 tsp black pepper
• 1/4 tsp cayenne pepper
• 1 lb skirt steak, cut crosswise into 2 pieces
• 1 large tomato, diced
• 1/4 cup chopped cilantro
• 3/4 cup red quinoa, rinsed and drained
• 1 small (5-oz./142g) sweet potato, peeled and cut into 1/2-inch (1.3cm) cubes
• 1 large ear corn, shucked 
• 2 cups baby spinach or arugula leaves, lightly packed

Directions

In a bowl, whisk together the lime juice, olive oil, soy sauce, cumin, 1/4 tsp salt, black pepper, and cayenne. Transfer 1/4 cup of the mixture to a zip-top bag, add the beef, and marinate for at least 30 minutes at room temperature or up to 4 hours in the refrigerator. Add the tomatoes and cilantro to the remaining lime juice mixture and set aside.

In a small saucepan, combine 1 1/2 cups water with the quinoa and the remaining 1/2 tsp salt; stir to combine. Place the sweet potatoes on top without stirring. Bring to a boil over high heat, then cover, reduce heat to low, and simmer for 15 minutes, or until the water is absorbed and the quinoa and sweet potato are tender. Remove from heat, stir in the spinach, and let stand, covered, for 10 minutes.

Meanwhile, preheat a grill to medium-high heat. Discard the marinade and place the steak and corn on the grill. Grill the steak for 3–4 minutes per side, or until the internal temperature reaches 145°F. Transfer to a cutting board, loosely cover with foil, and let rest for 10 minutes. Continue grilling the corn, turning every 3–5 minutes, until all sides are lightly charred.

Remove the corn from the grill, slice the kernels from the cob, and stir into the quinoa mixture. Thinly slice the steak against the grain. Divide the quinoa mixture among four plates, top with the steak, drizzle with the reserved lime-tomato dressing, and serve.

Serves: 4 | Serving Size: 3 oz. steak, 1 scant cup quinoa and 2 tbsp dressing

Nutrition (per serving): Calories: 495; Total Fat: 27g; Saturated Fat: 7g; Monounsaturated Fat: 14g; Polyunsaturated Fat: 3g; Cholesterol: 73mg; Sodium: 707mg; Carbohydrate: 35g; Dietary Fiber: 5g; Sugar: 5g; Protein: 30g

Nutrition Bonus: Vitamin D: 1%; Calcium: 6%; Iron: 26%; Potassium: 899mg; Vitamin A: 16%; Vitamin C: 33%

Originally published: August 11, 2018; Updated June 2026

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This simple roasted pork tenderloin is rubbed with warm spices and finished with a sweet and tangy sauce for a dish that feels special without the extra effort. It comes together in 45 minutes, making it perfect for an easy weeknight dinner that still impresses.

Active time: 15 minutes | Total time: 45 minutes

Pork Tenderloin with Roasted Brussels Sprouts

Ingredients

• 2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp dried thyme
• 1/4 tsp salt
• 1 lb (454g) pork tenderloin, trimmed
• 2 tbsp (30g) mango chutney or apricot preserves 
• 1 tbsp whole grain mustard 
• 1 tbsp water
• 1/2 cup (90g) uncooked pearled farro (about 1 cup cooked)
• 2 tsp olive oil
• 4 cups (360g) Brussels sprouts, trimmed and halved
   

Directions

Bring a pot of water to a boil and begin cooking the farro according to package directions.

While the farro cooks, preheat the oven to 400°F (204°C). In a small bowl, combine cumin, garlic powder, thyme, and salt; rub 2 tsp evenly over the pork. Stir chutney, mustard, and water into the remaining spice blend and set aside for serving.

Heat 1 tsp oil in a large 12-inch cast-iron or other ovenproof skillet over medium heat. Add the pork and cook for 2 minutes per side, or until browned. Toss Brussels sprouts with the remaining 1 tsp olive oil and add to the pan.

Transfer the skillet to the oven and bake for 15–20 minutes, or until a meat thermometer inserted into the thickest portion registers 145°F (63°C). If the Brussels sprouts are not yet tender, transfer the pork to a cutting board, cover loosely with foil, and continue roasting the sprouts for an additional 5 minutes or until tender.

Remove from the oven (use caution when handling the hot skillet; the handle will be very hot) and let the pork stand for 5 minutes. Slice the pork and return to the skillet; drizzle with the reserved chutney-mustard sauce and serve over cooked farro with the Brussels sprouts.

Serves: 4 | Serving Size: 3 ounces pork + 3 ounces Brussels sprouts + 1 tbsp sauce + 1/2 cup farro

Nutrition (per serving): Calories: 365; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 60mg; Sodium: 423mg; Carbohydrate: 46g; Dietary Fiber: 12g; Sugar: 9g; Protein: 32g

Nutrition Bonus: Potassium: 608mg; Iron: 112%; Vitamin A: 34%; Vitamin C: 172%; Calcium: 32%

Originally published June 2026

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Enjoy this easy, breezy mango-pineapple yogurt bowl for a tropical breakfast treat. Plain yogurt is sweetened naturally with chunks of pineapple and mango, along with toasted coconut flakes. Plain yogurt is an excellent breakfast choice because it’s a probiotic (e.g. source of good bacteria), and contains protein, calcium and vitamin D (1,2).

Active Time: 10 minutes  | Total Time: 10 minutes

Mango-Pineapple Yogurt Bowl

Ingredients

• 1 tbsp unsweetened coconut flakes
• 1 cup (245 g) plain nonfat Greek yogurt
• ¼ cup (41 g) diced pineapple, fresh or frozen
• ¼ cup (41 g) diced mango, fresh or frozen
• 1/2 cup unsweetened bran cereal

Directions

In a non-stick pan, toast coconut flakes over medium-high heat until golden brown, about 1-2 minutes. Remove from heat and set aside.

Assemble yogurt bowl by layering yogurt, pineapple chunks and mango chunks. Top with toasted coconut flakes and bran cereal.

Serves: 1 |  Serving Size: 1 yogurt bowl

Nutrition (Per serving): Calories: 292; Total Fat: 5g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 12mg; Sodium: 196mg; Carbohydrate: 46g; Dietary Fiber: 16g; Sugar: 19g; Protein: 28g

Nutrition Bonus: Potassium: 608mg; Iron: 18%; Vitamin A: 0%; Vitamin C: 58%; Calcium: 38%

Originally published June 3, 2015; Updated February 2026

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Lemon and chicken marry with fragrant oregano in this recipe for slow-cooked chicken thighs. The chicken thighs are complemented by a refreshing Greek salad to make a delicious low-carb lunch. Make the chicken thighs and Greek salad ahead of time to pack for lunch or enjoy at any meal.

Active time: 15 minutes | Total time: 3-4 hours, 15 minutes

Slow Cooker Lemon Greek Chicken

Ingredients

• 4 bone-in (4 oz. or 115 grams each) chicken thighs, skin removed
• 1/4 tsp salt
• 1/4 tsp black pepper
• 4 cloves garlic, minced
• 1 tbsp + 1 tsp dried oregano
• 2 tbsp lemon juice
• 1/4 cup chicken broth
• 4 medium tomatoes, diced
• 2 large English cucumbers, sliced
• 1/2 medium red onion, thinly sliced
• 6 tbsp crumbled feta cheese, divided
• 1 tbsp olive oil
• 1 tsp red wine vinegar

Directions

Season the chicken thighs all over with the salt, black pepper, garlic, and oregano. Arrange in a single layer in the slow cooker and pour the lemon juice and chicken broth over the top. Cover and cook on high for 3–4 hours or on low for 6–7 hours, until the chicken is tender and cooked through to an internal temperature of 165°F.

While the chicken cooks, prepare the salad. In a large bowl, combine the tomatoes, cucumbers, onion and 2 tbsp feta. In a small bowl, whisk together the olive oil and red wine vinegar, then drizzle over the vegetables and toss to coat. Refrigerate until ready to serve.

To serve, divide the salad evenly among four plates and place one chicken thigh alongside each portion. Top each chicken thigh with 1 tbsp feta. Serve immediately.

Serves: 4 | Serving Size: 1 chicken thigh + 1 cup Greek Salad

Nutrition (per serving): Calories: 264; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 118mg; Sodium: 469mg; Carbohydrate: 15g; Dietary Fiber: 5g; Sugar: 6g; Protein: 27g

Nutrition Bonus: Potassium: 853mg; Iron: 15%; Vitamin A: 2%; Vitamin C: 41%; Calcium: 19%

Originally published: October 10, 2015; Updated May 2026

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If you own a slow cooker, you know it’s probably the most convenient and versatile device ever created. (And it’s the perfect way to make great-tasting meals without being in the kitchen for hours!) Tonight, enjoy our slow-cooked chicken and lentil chili, a nutritious dish that’s hearty, healthy and full of budget-friendly veggies.

RD Tip: You’ll notice that we don’t add the tomato sauce until the beans have had some time to cook. This is because adding dried black beans to the slow cooker at the same time as an acidic ingredient (tomato sauce) can prevent the beans from ever fully softening.

Active time: 15 minutes | Total time: 8 hours, 15 minutes

Slow Cooker Chicken and Lentil Chili

Ingredients

• 1 medium (110g) onion, chopped
• 2 cups (255g) chopped carrots
• 3 cloves garlic, minced
• 1 lb. (455g) boneless, skinless chicken breasts, cut into bite-size pieces
• 1 cup (190g) dried brown lentils, rinsed
• 1 cup (190g) dried black beans, rinsed
• 4 cups (960g) no-salt-added, fat-free chicken broth (certified gluten-free if necessary)
• 1 8 oz.can (227g) no-salt-added tomato sauce
• 3 tbsp chili powder
• 1 1/2 tbsp ground cumin
• 1/2 tsp salt
• 1/2 cup (120g) reduced-fat sour cream
• 1/2 cup (57g) shredded cheddar cheese
• 1 tbsp fresh cilantro leaves (or more to taste)

Directions

Coat slow cooker with cooking spray. Place onion, carrots and garlic in the bottom. Top with chicken, lentils and black beans. Stir in broth, chili powder, cumin and salt.

Cook on high for 4 hours or low for 8 hours, adding the tomato sauce during the last hour or so of cooking.  Stir before serving. Top each serving with 1 tbsp sour cream and 1 tbsp cheese. Garnish with a few fresh cilantro leaves per serving.

Serves: 8 |  Serving Size: 1 1/2 cups 

Nutrition (Per serving): Calories: 339; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 40mg; Sodium: 419mg; Carbohydrate: 42g; Dietary Fiber: 14g; Sugar: 5g; Protein: 28g

Nutrition Bonus: Potassium: 1036mg; Iron: 28%; Vitamin A: 130%; Vitamin C: 10%; Calcium: 16%

Originally published October 19, 2016; Updated May 2026

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The air fryer cooks salmon to perfection, giving it a slight crust on the outside while keeping the interior moist. If you don’t have an air fryer, you can bake the salmon at 400°F (200ºC) for about 10 minutes, or until the salmon reaches an internal temperature of 145°F.

Between the antioxidants in the berries and the omega-3’s in the salmon, this meal packs an anti-inflammatory powerhouse that benefits your heart (1, 2).

Active time: 10 minutes | Total time: 15 minutes

Air Fryer Salmon With Arugula-Berry Salad

Ingredients

• 1/2 tsp chili powder
• 1/2 tsp kosher salt, divided
• 1/4 tsp black pepper, divided
• 1/4 tsp brown sugar
• 1/8 tsp garlic powder
• 2 4-oz. skinless salmon fillets
• Cooking spray
• 2 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 4 cups baby arugula
• 1 cup fresh raspberries
• 1 cup fresh strawberries, sliced

Directions

In a small bowl, combine the chili powder, 1/4 tsp salt and 1/8 tsp black pepper, brown sugar, and garlic powder. Sprinkle the mixture evenly over the salmon fillets.

Preheat the air fryer, if necessary, to 400°F (200°C). Coat the air fryer basket with cooking spray. Add the salmon and cook for 7–8 minutes, or until it reaches an internal temperature of 145°F.

Meanwhile, in a medium bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, and the remaining 1/4 tsp salt and 1/8 tsp black pepper. Add the arugula, raspberries, and strawberries and toss gently to coat.

Serve the salmon with the salad.

Serves: 2 | Serving Size: 1 salmon fillet and about 3 cups salad

Nutrition (per serving): Calories: 439; Total Fat: 28g; Saturated Fat: 5g; Monounsaturated Fat: 13g; Polyunsaturated Fat: 5g; Cholesterol: 60mg; Sodium: 722mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 10g; Protein: 26g

Nutrition Bonus: Potassium: 786mg; Iron: 11%; Vitamin A: 17%; Vitamin C: 114%; Calcium: 11%

Originally published: March 20, 2021; Updated June 2026

The post Air Fryer Salmon With Arugula-Berry Salad appeared first on MyFitnessPal Blog.

Say hello to your new breakfast bestie: the slow cooker. Use it to make our simple slow-cooked banana-nut oatmeal by adding pantry staples like oats, milk, nut butter and honey. This satisfying breakfast will keep you full for hours.

Active time: 5 minutes | Total time: 8 hours + 5 minutes

Slow Cooker Banana-Nut Oatmeal

Ingredients

• Cooking spray
• 1 cup steel cut oats 
• 3 cups water
• 1 cup low-fat (2%) milk
• 1/4 tsp salt
• 2 medium bananas, sliced
• 2 tbsp almond butter
• 2 tbsp honey

Directions

Lightly coat a 4-quart slow cooker with cooking spray. Combine the oats, water, milk, and salt in the slow cooker. Cover and cook on low for 8 hours.

Spoon about 1 cup of oatmeal into 4 bowls. Top evenly with banana slices and drizzle with almond butter and honey.

Serves: 4 | Serving Size: 1 cup oatmeal + 1/2 banana + 1 1/2 tsp almond butter + 1 1/2 tsp honey

Nutrition (per serving): Calories: 339; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 188mg; Carbohydrate: 55g; Dietary Fiber: 7g; Sugar: 21g; Protein: 11g

Nutrition Bonus: Potassium: 354mg; Iron: 12%; Vitamin C: 12%; Calcium: 12%

Originally published: November 21, 2017; Updated April 2026

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