This quick green shakshuka recipe takes just 10 minutes to make and gives you perfectly poached eggs nestled in a flavorful bed of spinach and herbs. The dish works great for breakfast, lunch, or dinner, and you only need one pan to make it.

I’ll show you exactly how to make this easy recipe. Plus, I’ll share my favorite ways to serve it and healthy swaps you can try.

Is Green Shakshuka Even Worth It?

Origins and Culinary Background

Shakshuka comes from North Africa and the Middle East, where cooks traditionally made it with tomatoes and spices. I love how it’s evolved—now you’ll find green shakshuka popping up in trendy restaurants.

Places like HaBasta in Tel Aviv started serving versions with chard and spinach. This newer style uses the same one-pan method as the original: cook the base, then crack eggs right into it.

The dish keeps its Middle Eastern vibe with familiar spices and techniques. But all those greens give it a totally different flavor profile.

Honestly, I think a lot of home cooks (me included) prefer this version. It feels lighter and more nutritious than the tomato-based classic.

Key Features That Differentiate Green Shakshuka

The biggest difference? The base sauce. I use leafy greens instead of tomatoes.

Key differences include:

• Green vegetables replace tomato sauce
• Lighter, more herbaceous flavor
• Higher nutrient content from leafy greens
• Often includes fresh herbs

The cooking method stays pretty much the same. Sauté the greens until they wilt, then crack eggs on top.

Spinach is usually the main green, but kale, chard, or whatever leafy stuff you have works too. The eggs poach gently in the green mixture, giving you those runny yolks with flavorful veggies.

Why Spinach and Feta Make It Special

Spinach is perfect here. It wilts fast and has a mild taste, so it doesn’t bulldoze the other flavors.

I find spinach gives the best texture—tender but not mushy. It’s just right.

Feta cheese adds several important elements:

• Creamy texture contrast
• Salty, tangy flavor
• Extra protein
• Mediterranean authenticity

Spinach and feta are a classic Mediterranean combo. These two just work together in so many dishes.

Feta’s saltiness balances out the mild spinach. The cheese melts just a little, creating creamy pockets throughout the pan—so good.

Essential Ingredients for Quick Green Shakshuka

The key to amazing green shakshuka is picking the right mix of fresh greens, good feta, aromatic herbs, and warming spices. They all work together to build a rich, flavorful base for your eggs.

Leafy Greens: Spinach, Swiss Chard, Kale

I always start with baby spinach as my main green. It cooks quickly and has a mild flavor.

I usually get my spinach from Costco. They come in a very large container which I always finish because I use them in so many things.

Baby spinach wilts in just a couple of minutes, which is perfect for busy mornings. Swiss chard adds earthiness and color, but I chop the leaves small and cook the stems a bit longer if I use them.

Kale works too, but I massage it first to soften the fibers. Baby kale is easier than mature leaves. Mixing different greens is fun if you’re feeling creative.

I usually grab 4-5 cups of fresh greens. They shrink a ton, so don’t stress if your pan looks packed at first.

Signature Cheeses: Why Feta Works Best

Feta cheese is my top choice. It’s tangy and salty, which balances the greens perfectly. I crumble it right into the pan so it gets warm and a little melty.

Because feta’s already salty, I use less added salt. It also doesn’t drown out the delicate herbs like some stronger cheeses do.

I go for block feta over pre-crumbled—it stays firmer when heated. Greek or Bulgarian feta are both great. You’ll want about 4-6 ounces for a recipe that serves four.

The kind of feta I use is the one they have in Costco. What can I say, I buy there a lot.

If you can’t find feta, goat cheese is a solid backup. It’s creamier but still has that tangy kick.

Fresh Herbs and Flavor Boosters

Fresh parsley and fresh cilantro are must-haves for me. I toss half in while cooking and save the rest for garnish. Fresh herbs bring a brightness dried ones just can’t.

Dill is lovely with feta and adds a unique flavor. About 2 tablespoons of chopped fresh dill does the trick. Basil works if you want a sweeter note.

Spices and Pantry Staples

Below you will see some spices you can use but honestly, 9 times out of 10 I use only salt and pepper.

Ground cumin is essential. It brings that classic Middle Eastern flavor. I use about a teaspoon per batch.

Paprika gives color and a hint of sweetness. My secret weapon is za’atar—it’s a blend with sumac, thyme, and sesame seeds, and adds a complexity you just can’t fake. I sprinkle it on at the end.

A pinch of cayenne pepper if you’re after extra heat. And use good olive oil—it really ties everything together.

Step-By-Step Guide: Making Your Quick Green Shakshuka

This green shakshuka comes together in six simple steps that build layers of flavor. I’ll walk you through prepping the veggies, creating a fragrant base, and poaching eggs in the green mixture.

Wilt the Greens to Perfection

The baby spinach I buy is already washed so I just dump in about 4-5 cups of fresh spinach in a pan. It always looks like too much, but trust me, it shrinks fast.

I cook the spinach for 2-3 minutes, stirring often, until it’s wilted and still bright green. I don’t let it get mushy or dull.

If there’s extra liquid, I let it cook off for another minute. The mixture should be moist but not soupy.

I taste and tweak the seasoning now—maybe a pinch more salt or a squeeze of lemon for brightness if it needs it.

Poaching Eggs in Greens

Just because I put the eggs, I add a little bit of butter and I use a spoon to make little wells in the green mixture. Usually 4-6, depending on how many eggs I want.

I crack each egg into a bowl first, then gently slide it into a well. This helps keep the yolks intact.

I cover the pan and lower the heat to medium-low. The eggs cook from the steam and gentle heat underneath.

For runny yolks, I cook 5-6 minutes. If I want them firmer, I go 10-12 minutes. I check by jiggling the pan—if the whites are set, they’re ready.

The egg whites should be cooked through, and the yolks just a bit jiggly. That’s the sweet spot.

Adding Feta and Finishing Touches

I crumble about 1/2 cup of feta cheese over the cooked eggs and greens while everything’s still hot. The cheese softens a bit from the heat—just enough.

I toss the reserved chopped parsley and cilantro on top for a burst of freshness and color. These herbs really wake up the whole dish.

Then I drizzle some good olive oil and crack black pepper over everything. That last touch adds richness and a little bite.

Serve right away, while the eggs are warm and the yolks are still perfect for dipping bread.

Serving Suggestions and Fresh Garnishes

The right bread and a few fresh toppings turn green shakshuka into a full meal. I always finish mine with more herbs and a squeeze of lemon for brightness.

Bread Pairings: Pita, Challah, and Gluten-Free Options

Brioche bread is the obsolete best for green shakshuka. I recommend giving it a little sear in a pan with butter and then placing the shakshuka on it.

Pita bread is another favorite. I like to warm it up and tear it into pieces for dipping—the soft texture soaks up the sauce so well.

Challah is great when I want something richer. I slice it thick and toast it lightly. The eggy bread just works with the spinach and feta.

For gluten-free options, I recommend:

• Corn tortillas warmed on the stove
• Gluten-free sourdough toasted until crispy
• Rice crackers if you want something lighter

Sometimes I’ll make a quick flatbread with almond flour. It only takes 10 minutes and comes out warm and fresh.

Garnishing With Fresh Herbs

Fresh cilantro adds a bright note to the greens. I chop it roughly and sprinkle it over the eggs at the end.

Fresh parsley works just as well if cilantro’s not around. I like flat-leaf for its bolder flavor.

Dill gives a unique punch that I love with feta. I use it sparingly—it’s easy to overdo.

Basil leaves, torn by hand, give the dish a Mediterranean vibe. I add them at the very end so they stay vibrant.

I try to keep a mix of these fresh herbs around. Even a handful makes the dish look and taste special.

Creative Toppings for Extra Flavor

A squeeze of lemon juice brightens everything up. I cut wedges and let everyone add their own.

Crumbled extra feta gives more creamy, salty bites. I usually go for about 2 tablespoons per serving.

A drizzle of good olive oil adds richness. I use my best extra virgin olive oil for this.

If I’m in the mood for heat, I’ll add hot sauce or red pepper flakes. Harissa paste is my favorite for a spicy kick. If I don’t have any of those (like today), a couple of drops of Tabasco can give the dish another exciting level.

Tasty Variations and Substitutions

You can easily switch up green shakshuka by swapping in different leafy greens, adding peppers for heat, or making it dairy-free. These tweaks let you customize the dish to your taste and whatever’s in your fridge.

Switching Up Greens and Vegetables

I like experimenting with different greens in my shakshuka. Swiss chard is great and brings a milder, earthy flavor.

Kale is another solid choice. I remove the tough stems and chop the leaves small. Kale takes longer to cook than spinach, so I add it earlier.

You can mix greens together too. I often combine spinach with arugula for a little peppery kick. Shaved Brussels sprouts work surprisingly well.

Other green additions I enjoy:

• Fresh peas
• Chopped scallions
• Baby bok choy
• Collard greens (remove stems first)

If you use heartier greens like collards or kale, give them 2-3 extra minutes to cook before adding the eggs.

Spicing It Up With Jalapeño or Cayenne

Adding heat to green shakshuka is easy and makes things more interesting. I dice a small jalapeño and cook it with the onions at the start.

For less heat, I take out the seeds. If I want it spicy, I leave them in.

Cayenne pepper is my go-to for a dry, punchy heat. I start with a pinch and add more if needed.

Heat level guide:

• Mild: 1/4 seeded jalapeño
• Medium: 1/2 whole jalapeño
• Hot: 1 whole jalapeño plus a pinch of cayenne

Red pepper flakes or hot sauce at the end let everyone control their own spice level.

Dairy-Free and Vegan Alternatives

Making this dish dairy-free is simple—just skip the feta or use a plant-based version. It still tastes great, honestly.

For vegan shakshuka, I swap the eggs for extra firm tofu. I crumble it into big chunks and add it where the eggs would go.

Dairy-free cheese options:

• Cashew cheese
• Vegan feta cheese
• Nutritional yeast for a cheesy flavor

Sometimes I add a splash of coconut milk to make the sauce creamy without dairy. Two or three tablespoons near the end does the trick.

The herbs and spices carry most of the flavor, so these swaps don’t change things much.

Nutrition and Health Benefits of Green Shakshuka

This green shakshuka packs a real nutritional punch with leafy greens, eggs, and fresh herbs. Every ingredient brings something good to the table.

Why This Dish Is Nutritious

I love how this dish mixes protein, healthy fats, and vegetables in one pan. The poached eggs give you around 12-14 grams of complete protein, which helps with muscle repair and energy.

Spinach is loaded with nutrients but barely any calories. It’s full of iron and folate, both important for your body.

The feta cheese brings calcium for your bones and a little extra protein. Plus, it just tastes good.

Onion and garlic aren’t just for flavor. They’ve got compounds that may help your immune system and heart.

Herbs like cilantro and basil add antioxidants. Those help protect your cells from damage, which is always a win.

Highlights of Key Vitamins and Nutrients

Here are the main nutrients you get from this green shakshuka:

Key Vitamins:

• Vitamin A comes from spinach. It supports your vision and helps your immune system do its thing.
• Vitamin C shows up in onions and herbs. It helps your body heal cuts and absorb iron—pretty handy, right?
• Vitamin K is packed into leafy greens. It keeps your bones sturdy.

Important Minerals:

• Iron in spinach helps prevent that tired, sluggish feeling. It keeps your energy up.
• Calcium comes from feta cheese and greens. It’s what your teeth and bones crave.
• Potassium in spinach helps manage blood pressure. That’s something most of us could use.

Eggs bring in B vitamins that keep your brain sharp. They’ve also got choline, which is great for memory and focus.

Vegetables in this dish add fiber. That means better digestion and you’ll probably feel full for longer.

Print

Quick Green Shakshuka with Spinach and Feta Cheese

Quick Green Shakshuka with Spinach and Feta Cheese is a fresh, vibrant twist on the classic dish — made in just 10 minutes! Creamy spinach, perfectly cooked eggs, and crumbled feta come together for a wholesome, satisfying meal any time of day.

Course Breakfast, Brunch, Dinner, Lunch

Cuisine Mediterranean

Cook Time 10 minutes minutes

Servings 2 people

Author Jessica

Ingredients

• 2 tbsp olive oil or butter
• 4-5 cups fresh baby spinach
• Salt and black pepperto taste
• 2 large eggs
• ½ cup crumbled feta cheese
• Optional toppings: avocado slices, toasted bread, chili flakes, fresh lemon juice

Instructions

• Sauté the spinach – Heat olive oil or butter in a medium skillet over medium heat. Add the spinach and cook for 2–3 minutes, stirring occasionally, until wilted. Season with salt and black pepper.
• Create space for the eggs – Use a spoon to make two small wells in the spinach. Crack one egg into each well.
• Cook the eggs – Cover the skillet with a lid and cook for about 3–5 minutes, or until the egg whites are set but the yolks remain soft and runny.
• Add feta and finish – Sprinkle the crumbled feta cheese evenly over the spinach and eggs. Let it warm for about 1 minute so it softens slightly.
• Serve – Remove from heat and top with optional toppings like avocado slices, a squeeze of lemon juice, a sprinkle of chili flakes, and toasted bread on the side.

<p>The post Quick Green Shakshuka Recipe With Spinach and Feta Cheese first appeared on The Balanced Kitchen.</p>

These slip-ups can mess with your metabolism and energy levels. But don’t worry – small changes can make a big difference. A good morning routine sets you up for success.

We’ll show you how to swap bad habits for better ones. You’ll learn tips for quality sleep, smart eating, and gentle exercise. With our advice, you can create a morning routine that boosts your health and mood after 50.

Key Takeaways

1. Small Changes Have a Big Impact: A few adjustments to your morning routine, such as adding a nutritious breakfast or a few minutes of mindfulness, can significantly boost energy, mood, and health, especially for women over 50.
2. Avoid Common Pitfalls: Skipping breakfast, overindulging in caffeine, neglecting skincare, and jumping straight into stress can negatively affect your physical and mental well-being.
3. Replace Bad Habits with Positive Alternatives: Swap sugary breakfasts for high-fiber meals, replace excessive coffee with green tea, and prioritize gentle exercise or stretching over staying sedentary.
4. Consistency is Key: Building lasting habits requires consistency. Prepare the night before, use visual reminders, and create rituals around new routines to make them easier to sustain.
5. Tailor Routines to Your Needs: Your morning routine should reflect your unique preferences and energy levels. Focus on habits that feel achievable and meaningful to you.
6. Prioritize Self-Care: Incorporating mindfulness, hydration, and proper skincare not only supports your health but also creates a sense of calm and confidence to carry you through the day.

Skipping Breakfast

Eating breakfast is important for women over 50. It gives us energy and helps control our weight. Let’s look at why skipping breakfast can be bad and what we can do instead.

Why It’s Bad

Skipping breakfast can mess up our whole day. Our bodies need fuel after a long night’s sleep. Without it, we might feel tired and cranky. We may also eat more later, which can lead to weight gain.

Skipping breakfast can slow down our metabolism. This makes it harder to burn calories throughout the day. It can also make us feel foggy and unfocused.

For women over 50, missing breakfast can affect bone health. We need regular meals to get enough calcium and other nutrients.

What to Do Instead

We should aim to eat a balanced breakfast every day. Here are some easy ideas:

• Whole grain toast with avocado and a boiled egg
• Greek yogurt with berries and nuts
• Oatmeal with banana and a spoonful of peanut butter
• Smoothie made with spinach, fruit, and protein powder

It’s best to eat within an hour of waking up. This helps kick-start our metabolism. We should also drink a glass of water to rehydrate after sleep.

Why It Works

Eating breakfast helps us in many ways. It gives us energy to start the day. It also helps us focus better at work or during daily tasks.

A good breakfast can help control our appetite. We’re less likely to overeat at lunch or dinner. This can help us maintain a healthy weight.

Breakfast is a great time to get important nutrients. We can eat foods rich in fiber, protein, and vitamins. These help keep our bodies strong as we age.

How to Embrace This New Habit

Starting a new breakfast habit can be easy. Here are some tips:

1. Prep the night before. Set out bowls or pack a to-go breakfast.
2. Keep it simple. A piece of fruit and some nuts is better than nothing.
3. Make it enjoyable. Try new recipes or eat with family.
4. Start small. If you’re not used to breakfast, begin with something light.

Remember, it might take time to get used to eating in the morning. Be patient with yourself. Soon, you’ll look forward to your morning meal.

Overindulging in Caffeine

Many women over 50 drink too much coffee in the morning. This can cause health issues and make us feel jittery. Let’s look at why it’s bad and what we can do instead.

Why It’s Bad

Drinking too much caffeine can raise our blood pressure. This is risky for women over 50, who may already have high blood pressure. Too much coffee can also make us feel anxious and shaky. It might mess up our sleep at night, even if we only drink it in the morning.

Caffeine can also upset our stomachs. Some of us may get heartburn or acid reflux. Over time, too much coffee can stain our teeth and make them look yellow.

What to Do Instead

We can try drinking less coffee or switching to tea. Green tea has less caffeine but still gives us a little boost. We can also drink water with lemon for a refreshing start to our day.

If we still want coffee, we should limit it to 1-2 cups. It’s best to drink it after breakfast, not on an empty stomach. We can also try decaf coffee or herbal teas that have no caffeine at all.

Why It Works

Cutting back on caffeine helps keep our blood pressure steady. We’ll feel calmer and sleep better at night. Our stomachs will thank us too.

Drinking water or herbal tea keeps us hydrated. This is good for our skin and helps us feel fresh. Green tea gives us a gentler energy boost without the jitters.

By having coffee after food, we protect our stomachs from acid. This helps stop heartburn and keeps our tummies happy.

How to Embrace This New Habit

We can start small by replacing one cup of coffee with water or tea. It’s okay to make changes slowly. We can try new types of tea to find ones we like.

Setting a cut-off time for caffeine, like 2 PM, can help us sleep better. We can put a note on our coffee maker to remind us of our new limit.

If we miss the taste of coffee, we can try coffee-flavored teas or decaf. These give us the flavor without all the caffeine.

Jumping Straight Into Stress

Many women over 50 start their day by diving right into tasks and responsibilities. This can set a stressful tone for the whole day. Let’s look at why this habit is harmful and what we can do to start our mornings in a better way.

Why It’s Bad

Jumping into work or chores first thing in the morning can make us feel rushed and overwhelmed. Our minds and bodies need time to wake up slowly. When we don’t give ourselves this time, we might feel:

• Anxious
• Tired
• Grumpy
• Less focused

This stress can stick with us all day. It might even hurt our health over time. Our blood pressure could go up, and we might have trouble sleeping at night.

What to Do Instead

We can try these calming morning activities:

1. Meditate for 10 minutes
2. Write in a journal
3. Stretch or do gentle yoga
4. Enjoy a cup of tea or coffee without distractions
5. Read a few pages of a book

These simple acts can help us feel more relaxed and ready for the day. We should aim to spend at least 15-30 minutes on ourselves before tackling any tasks.

Why It Works

Starting our day with calm activities helps our minds and bodies wake up gently. This can make us feel:

• More focused
• Less stressed
• Happier
• More creative

When we take time for ourselves in the morning, we set a positive tone for the whole day. We’re more likely to handle challenges well and enjoy our activities.

How to Embrace This New Habit

To make this change stick, we can:

1. Set our alarm 30 minutes earlier
2. Put our phone on silent until after our morning routine
3. Prepare the night before (lay out clothes, pack lunch)
4. Start small with just 5-10 minutes of calm time
5. Try different activities to see what we like best

It might feel hard at first, but soon it will become a natural part of our day. We’ll start to look forward to this peaceful time each morning.

Neglecting Skincare or Sunscreen

As we age, taking care of our skin becomes even more important. Skipping skincare or sunscreen in the morning can lead to many problems for women over 50.

Why It’s Bad

Not using sunscreen daily is one of the biggest skincare mistakes we can make. The sun’s rays can damage our skin even on cloudy days. This leads to wrinkles, dark spots, and faster aging.

Our skin also gets drier and thinner as we get older. Without proper care, it’s more likely to get irritated or infected. Harsh soaps and hot water can make these issues worse.

Skipping moisturizer leaves our skin feeling tight and looking dull. It can make fine lines more noticeable too.

What to Do Instead

Start a simple morning skincare routine:

1. Wash with a gentle cleanser
2. Apply a light moisturizer
3. Use sunscreen (at least SPF 30)

Look for products made for mature skin. They often have ingredients that help with dryness and fine lines.

Don’t forget your neck and hands! These areas show signs of aging too.

If you wear makeup, put sunscreen on first. Then add your foundation or other products.

Why It Works

A good skincare routine helps keep our skin healthy and young-looking. Sunscreen is key in preventing more sun damage. It protects us from harmful UV rays that cause wrinkles and spots.

Moisturizer keeps our skin hydrated. This makes it look plumper and helps reduce the look of fine lines.

Gentle cleansing removes dirt without stripping away natural oils. This helps our skin stay balanced and less irritated.

Using products made for mature skin gives us extra benefits. They often have things like retinol or peptides that can improve skin texture and firmness.

How to Embrace This New Habit

Start small. If you’re not used to skincare, begin with just sunscreen. Add other steps slowly.

Keep your products visible on your bathroom counter. This makes it harder to forget.

Set a daily alarm on your phone as a reminder.

Try linking skincare to something you already do every morning, like brushing your teeth.

Find products you enjoy using. Nice scents or textures can make the routine more fun.

Take a “before” picture of your skin. Check again in a month to see the difference. Seeing results can be very motivating!

Staying Sedentary After Waking Up

Getting up and moving in the morning is key for women over 50. A sedentary start can throw off our whole day. Let’s look at why it’s important to get active early and how we can build better habits.

Why It’s Bad

Staying still after waking up is not good for our bodies. As we age, our muscles and joints get stiffer. Sitting around makes this worse. It can lead to pain and less flexibility. Our heart health suffers too. A slow start means we burn fewer calories all day. This can cause weight gain over time. Our energy levels also take a hit when we don’t move. We might feel sluggish and tired all day.

What to Do Instead

We can start our day with gentle movement. A short walk is a great option. Even 5-10 minutes can help. Stretching is another good choice. We can do simple yoga poses or basic stretches in bed. Light exercises like arm circles or leg lifts work too. The key is to get our blood flowing. We should aim to move within 30 minutes of waking up. This sets a good tone for the day.

Why It Works

Moving in the morning wakes up our body and mind. It gets our heart pumping and muscles working. This boosts our energy for hours. Early exercise can improve our mood too. It helps us feel more alert and focused. Our metabolism gets a kick-start, helping with weight control. Regular morning activity can also lower blood pressure over time. It’s a simple way to invest in our long-term health.

How to Embrace This New Habit

We can start small. Set out comfy clothes the night before. This makes it easier to get moving right away. We might team up with a friend for morning walks. Having a buddy helps us stick to the plan. Setting a daily alarm as a reminder can work too. We can try different activities to see what we like best. Maybe it’s dance, tai chi, or using resistance bands. The goal is to find something fun that we’ll want to do each day.

Eating a High-Sugar Breakfast

Starting the day with sugary foods can lead to energy crashes and hunger later on. This habit may also increase the risk of diabetes and other health issues for women over 50.

Why It’s Bad

A high-sugar breakfast causes quick spikes in blood sugar. This leads to a sudden drop in energy levels soon after. We often feel tired and unfocused as a result.

Sugary foods don’t keep us full for long. We might end up overeating at lunch or snacking more throughout the day. This can make it harder to maintain a healthy weight.

Eating too much sugar regularly can raise our risk of type 2 diabetes. It may also contribute to chronic health problems like heart disease.

What to Do Instead

Choose protein-rich foods for breakfast. Good options include eggs, Greek yogurt, or lean meats. Add fiber from whole grains, fruits, and vegetables.

Try a veggie omelet with whole grain toast. Or make overnight oats with berries and nuts. A smoothie with spinach, banana, and protein powder is another great choice.

Drink water or unsweetened tea instead of sugary drinks. If you need coffee, skip the added sugar and flavored syrups.

Why It Works

Protein and fiber help keep us full longer. They don’t cause the same blood sugar spikes as sugary foods. This means more stable energy levels throughout the morning.

A balanced breakfast supports better food choices later in the day. We’re less likely to overeat or crave unhealthy snacks.

Eating less sugar can help lower our risk of diabetes and other health issues. It also supports healthy aging and weight management.

How to Embrace This New Habit

Start small by swapping one sugary item for a healthier option each week. Read food labels to spot hidden sugars in cereals and yogurts.

Prep breakfast items in advance. Hard-boil eggs or make overnight oats for busy mornings. Keep healthy grab-and-go options on hand.

Experiment with new recipes to find tasty, low-sugar breakfasts you enjoy. Ask friends for their favorite healthy breakfast ideas.

Be patient with yourself. It may take time for your taste buds to adjust to less sugar. Stick with it, and you’ll soon notice the benefits of this healthier habit.

Conclusion

We’ve covered some key morning routine mistakes for women over 50 and better alternatives. By making small changes, we can start our days off right and feel more energized.

A good morning routine sets a positive tone for the whole day. It’s worth taking time to develop habits that work for us as individuals.

Remember, it’s never too late to make healthy changes. Even small tweaks to our routines can have big benefits for our wellbeing.

We encourage you to try out some of the suggestions we’ve shared. Find what resonates and helps you feel your best.

Creating an uplifting morning routine is a gift we can give ourselves. It allows us to approach each day with renewed energy and purpose.

Let’s make our mornings count. With mindful choices, we can start every day feeling refreshed and ready to embrace what lies ahead.

<p>The post Worst Morning Routine Mistakes for Women over 50 and What to Do Instead first appeared on The Balanced Kitchen.</p>

I grew up eating this soup, almost on a weekly basis. Still, I was surprised that both my kids liked it and also consider it one of their favorite dishes.

Cooking this soup fills my kitchen with inviting, aromatic spices like paprika and turmeric, which add depth to the broth. The use of fresh ingredients not only enhances the taste but also provides essential nutrients. Including a variety of vegetables and proteins ensures this dish is packed with vitamins and minerals.

Exploring this recipe offers a taste of Tunisian cuisine, which is rich in history and bold flavors. Each spoonful carries a piece of North African tradition, turning a simple meal into an exciting culinary journey. Join me in discovering how to create this delightful dish that celebrates Tunisian culture in every bite.

What Goes In My Tunisian Soup?

When making a Tunisian soup with chicken and vegetables, a balance of chicken, veggies, and spices creates rich flavors. Each ingredient adds a unique touch, and there are always options if you need to substitute.

Chicken

I like starting with chicken as it provides a solid base for the soup. You can use either drumsticks or thighs. I truly believe that Boiling with bone-in chicken pieces also imparts more flavor, but it’s perfectly fine to use boneless, especially for convenience.

If you’re vegetarian or just cutting back on meat, this soup is so rich with vegetables, spices and herbs that it will taste amazing either way.

Vegetables

The vegetables in this soup are crucial for that hearty feel. I like to start with a base of onions, celery and carrots, also known as Italian Soffritto. Cooking them until the onions are a little golden and the carrots slightly tender.

With vegetables, the more variety, the merrier, so don’t shy away from using what’s fresh and available.

My usual mix include, zucchini and butternut squash or pumpkin. I might add turnip, potatoes or other roots if I find fresh ones.

Chickpeas

I never skip chickpeas for this soup. Using dried chickpeas adds a traditional touch to the soup. You’ll need to soak them overnight and then simmer them until they’re tender. This method takes time, but it allows you to control the texture and flavor completely.

On the other hand, canned chickpeas are convenient and quick. They’re already cooked, so you just need to rinse them and add them to the soup. They may be slightly softer, but they’re a perfect choice when you’re in a hurry.

Spices

Spices set Tunisian soups apart. Turmeric, cumin, and paprika are staples that I always include. These spices offer warmth and a slight earthiness. Cayenne pepper adds a nice kick for those who like a bit of heat.

Remember to adjust the heat level to suit your taste. Spices can be mixed up, but make sure you include something that has a bit of warmth for that authentic touch.

Herbs

While spices are important, herbs bring their own kind of magic. I use a combination of cilantro and parsley. I know some people don’t like one or the other. So up to you.

Every now and then like using bay leaves to add depth during the simmering process. Be very careful not to over do it as they will take control over the entire flavor.

How to Make Tunisian Soup

I’ll guide you through creating a delicious Tunisian soup with chicken and vegetables. We’ll boil the chicken first, then prepare a rich vegetable base, and finally, combine everything with spices and other ingredients. Here is a step by step breakdown. Keep in mind, you can make your own variation.

Boil the Chicken

Right of the bat, there are two ways to boil the chicken. The way I do is separated from the soup. You can do it inside your soup but it is very important to remove the foam from the top.

I start by bringing a large pot of water to a simmer. I then add the chicken pieces to the water, ensuring they’re fully submerged. I let the chicken boil for about 5-10 minutes on medium heat. They don’t need to be cooked through. They will cook with the actual soup. This is only to remove the stuff that comes out when you boil a chicken.

Prepare the Vegetable Base

While the chicken is boiling, I prepare the vegetables base. I dice onions, carrots, and celery. I like the onion pieces large as well as the carrots. But the celery I prefer to have small.

I heat a tablespoon of olive oil in a large skillet over medium heat, then add the vegetables. Stirring occasionally, I only cook them about 2-4 minutes. This step releases the natural sweetness of the veggies and develops a richer flavor for our soup.

Add the Spices and Boil

With the vegetables ready, I add a blend of spices to the mix. Paprika, turmeric, and cumin are among my favorites for this soup. They provide warmth and depth.

I sprinkle them evenly over the vegetables and stir to coat everything thoroughly. Cooking the spices with the vegetables for a couple of minutes enhances their aroma and flavor, ensuring each bite is deliciously seasoned.

At this point I realize I should have suggested you will eat something before you start cooking. Because the smell will start driving you crazy!

It is very important not to over cook the spices because they will burn quickly and you will need to throw away everything. So after 1-2 minutes, add 2 cups of water, mix well and let it boil for a few minutes.

Add the Rest of the Ingredients and Chicken

Now, it’s time to assemble everything. Start adding the ingredients one by one. Starting with the parsley, cilantro then the butternut and zucchini and last the chicken and the chickpeas.

Stirring them together, I ensure every ingredient is nicely combined. Add water until everything is covered with water and boil.

Boil

I bring the pot to a gentle boil over medium-high heat. Once it reaches a boil, I reduce the heat to a simmer. I let it cook uncovered for about 20-30 minutes, allowing the flavors to meld together.

Make sure not to taste the soup before the chicken is cooked (about 30 minutes). Adjust the seasoning as needed, adding more salt or other spices you feel are missing.

Serve

When the soup is fragrant and ready, I remove it from the heat. I ladle it into bowls, ensuring each serving has plenty of chicken and vegetables.

I often garnish with extra herbs for additional flavor. It’s comforting, hearty, and perfect for sharing with loved ones. Enjoy!

What to Serve with Tunisian Soup

This soup is filling on its own. With a lot of vegetables and chicken, you will get everything you need out of a meal.

Still, if you are looking to add it for a special dinner, the first and most obvious choice is Tunisian Couscous.

Since the dish can be on the heavy side, it goes well with fresh vegetables, cut into large pieces with salt and lemon. Kohlrabi salad with lemon is a great option.

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Tunisian Soup with Vegetables and Chicken

This hearty Tunisian Chicken and Vegetable Soup combines chicken thighs with a medley of carrots, celery, zucchini, butternut squash, and chickpeas, all simmered in a flavorful broth seasoned with paprika and turmeric. Fresh parsley and cilantro add brightness, making it a warm and comforting dish perfect for any day.

Course Dinner, Lunch

Cuisine Mediterranean, tunisian

Keyword soup, tunisian, vegetables

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour

Servings 8 people

Author Jessica

Ingredients

• 4 chicken thighs bone-in, skinless
• 2 carrots cut into large pieces
• 3 celery stalks cut into large pieces
• 1 onion cut into large pieces
• 2 zucchini cut into large pieces
• 1 butternut squash cut into large pieces
• 1 can 15 oz chickpeas, drained and rinsed
• 2 tablespoon paprika
• 1 teaspoon turmeric
• 1 pack fresh parsley
• 1 pack fresh cilantro
• Salt and pepper to taste
• 10 cups water

Instructions

• Boil the Chicken: In a large pot, put the chicken and cover with water. bring to a boil of about 10-15 minutes.
• Sauté the Vegetables: In a large pot, add the onions, carrots, and celery. Cook for about 5 minutes. Stir in the paprika and turmeric, cooking for another minute. Add 2 cups of water.
• Simmer the Soup: Add the chicken to the pot and add the zucchini, butternut squash, chickpeas, parsley and cilantro. Bring to a boil, then reduce the heat to low. Cover and simmer for about 30 minutes, or until the chicken is cooked through and the vegetables are tender.
• Finish and Serve: Adjust the seasoning with salt and pepper to taste.
• Serve: Ladle the soup into bowls and serve.

<p>The post Tunisian Soup Recipe with Chicken and Vegetables first appeared on The Balanced Kitchen.</p>

Whenever I make this, my kitchen fills with a delightful aroma. The best part is how versatile it is. Whether I’m hosting a party or just enjoying a movie night at home, za’atar popcorn is always a hit. With just a few ingredients like olive oil and salt, I can whip up this snack in no time.

This recipe not only pleases my taste buds but also brings a bit of Middle Eastern flair to my table. If I feel like adding a bit of heat, a dash of cayenne does the trick, adding an exciting twist. Trust me; once you try this za’atar popcorn, you’ll never look at plain popcorn the same way again!

Creating delicious za’atar popcorn involves preparing a flavorful spice mix, popping the corn to perfection, and seasoning it just right. I’ll guide you through each step to make this tasty snack.

Keep in mind that I am biased here since I love Mediterranean flavors. Also, popcorn is my favorite snack and I like to mix it to special flavors like Mexican Street Corn-Style Popcorn or with everything bagel seasoning.

This recipes is a simple as it gets. Make the popcorn in a way of your choosing. drizzle some oil and sprinkle zaatar with salt.

Storage Tips

I find that storing popcorn in an airtight container works best. It keeps the popcorn from getting stale or soggy. It’s important to store the container at room temperature.

When stored correctly, my za’atar popcorn stays fresh for up to a week.

Nutritional Information

Calories: A regular serving of popcorn, about 3 cups, contains around 90-100 calories. Adding za’atar and olive oil might increase the count to about 150-175 calories.

Fats: Olive oil provides healthy fats, mainly monounsaturated. Using about 1 tablespoon of olive oil adds around 14 grams of fat.

Carbohydrates and Fiber: Popcorn is rich in carbohydrates, offering about 18 grams per 3 cups. It’s also a good source of dietary fiber, which can help with digestion.

Protein: Though not a high-protein snack, you’ll get about 3 grams from a 3-cup serving of popcorn.

Za’atar Benefits: Packed with herbs like thyme and sumac, za’atar spices add flavor with minimal calories. These herbs might have their own health benefits, including antioxidants.

Nutritional Table:

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Zaatar Popcorn

This flavorful Zaatar Popcorn is a delicious twist on the classic snack. Freshly popped kernels are drizzled with olive oil and tossed in a savory zaatar seasoning, creating a light and herby treat that's perfect for movie nights or anytime snacking.

Course Snack

Keyword popcorn, zaatar

Cook Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2 people

Author Jessica

Ingredients

• 1/4 cup popcorn kernels
• 2 tablespoons olive oil or butter, melted
• 1 tablespoon zaatar seasoning
• 1/2 teaspoon salt or to taste

Instructions

• Pop the Corn: In a large pot, heat 1 tablespoon of olive oil over medium-high heat. Add the popcorn kernels, cover the pot, and shake occasionally as the kernels begin to pop. Continue shaking the pot gently until the popping slows down, then remove from heat.
• Season the Popcorn: In a small bowl, mix the zaatar seasoning and salt. Drizzle the remaining olive oil (or melted butter) over the freshly popped popcorn and toss to coat evenly.
• Add Zaatar: Sprinkle the zaatar mixture over the popcorn, tossing it well to ensure the seasoning is distributed.
• Serve: Transfer the popcorn to a bowl and enjoy this savory, herby snack with a Middle Eastern twist!

<p>The post Zaatar Popcorn Recipe first appeared on The Balanced Kitchen.</p>

Sumac is one of the spices I always make sure I have in my spices cabinet. To me, it is a staple spice much like paprika, garlic powder, cumin and others.

But what happens when you run out or can’t find it at the store? Lemon zest, za’atar, and vinegar are some of the top sumac substitutes you can rely on to maintain that desired tartness.

When I’m out of sumac, I dig into my spice cabinet for alternatives like tamarind or even lemon pepper seasoning. They bring their unique twists to meals without straying too far from that earthy and tangy flavor I crave. Exploring these substitutes has not only saved my recipes but also introduced me to new ways to enhance my cooking.

Experimenting with these replacements might surprise you with delightful results. It’s a fun way to keep dishes vibrant and exciting for dishes like sumac cucumbers, sumac onions or even sumac lemonade.

Creating Your DIY Sumac Substitute

Taste is one of the most subjective things in the world. What one finds tasty, others might dislike. You need to take that into account when you go over my suggestions below for alternatives for the sumac spice.

If you are looking to replace it for any reason, make sure you try those options before you commit to them. Also, they are not set in stone. Use your own skills to fine tune the taste to your desire.

Lemon Zest and Black Pepper

Lemon zest blended with black pepper is my go-to blend when looking for a citrusy kick. The zest offers fresh lemon flavor while black pepper adds a hint of spice. You can use it on salads or grilled meats for that zesty pop sumac provides.

One thing to note is that black pepper doesn’t quite replace the earthiness of sumac, but the combination creates a versatile mix. It’s a simple substitute requiring just a few ingredients you often have in your kitchen.

Ratio: 1 teaspoon sumac = 1 teaspoon lemon zest + a pinch of black pepper

Lemon Juice

Lemon juice is a fantastic liquid alternative to sumac. Its natural acidity can brighten up any dish like marinades and dressings. The citrusy flavor helps cut through rich foods, much like sumac does.

It’s not a perfect match, as lemon juice’s liquid form can alter the texture of dry recipes, but when used thoughtfully, it fits perfectly. Just a few drops can transform a vinaigrette or dressing, elevating the whole meal.

Ratio: 1 teaspoon sumac = 1-2 teaspoons lemon juice

Vinegar Varieties

Vinegars like apple cider, balsamic, and wine provide different levels of acidity and tanginess. For instance, balsamic vinegar can offer a sweet and tangy blend, ideal for salads and dressings.

Apple cider vinegar is another great choice with its fruity tartness. Though vinegars lack the vibrant color of sumac, they serve well in a pinch, especially in vinaigrettes and marinades. It’s an easy way to add a robust, tangy flavor profile.

Ratio: 1 teaspoon sumac = 1 teaspoon vinegar

Tamarind-Based Alternatives

Tamarind paste brings a sweet and sour flavor that closely resembles sumac. Often used in Middle Eastern dishes, it fits nicely in soups, curries, and lentil dishes.

While tamarind is more complex and less floral, it delivers a rich, tangy taste. Its thick consistency can be a bit tricky to use as a sumac substitute in dry dishes, but it’s excellent for sauces and liquid-heavy recipes.

Ratio: 1 teaspoon sumac = 1/2 teaspoon tamarind paste

Amchur (Dried Mango Powder)

Amchur powder gives a tart, fruity taste reminiscent of green mangoes. I find it to be an excellent substitute for sumac when looking for a hint of tanginess in spice blends.

It doesn’t offer the same floral notes, but the sourness of amchur works well in salads, spice rubs, and chutneys. This dried powder is also convenient to store and use in many types of cuisine.

Ratio: 1 teaspoon sumac = 1/2 teaspoon amchur

Pomegranate Molasses

Pomegranate molasses provides a deep, sweet-tart flavor. When looking for something with a rich taste, this molasses becomes an attractive substitute for sumac.

While it can be a bit sweeter, it’s perfect for marinades or drizzled over roasted veggies. The thick syrupy nature means it won’t work everywhere sumac does, but when used rightly, its flavor enhances many dishes.

Ratio: 1 teaspoon sumac = 1/2 teaspoon pomegranate molasses

Dried Lemon or Lime Powder

Dried lemon or lime powder introduces a tartness similar to sumac. This powder can be used in various dishes like spice mixes, dressings, and even as a finishing touch on roasted meats.

It lacks the complex, earthy notes of sumac and should be used carefully. Still, it provides a direct acidity that’s great for many recipes requiring that citrus punch. It’s an excellent pantry item when fresh options aren’t available.

Ratio: 1 teaspoon sumac = 1 teaspoon dried lemon/lime powder

<p>The post Top 7 Sumac Alternatives first appeared on The Balanced Kitchen.</p>

My favorite breakfast will almost always includes eggs, cooked in one way or the other.

There are two variations I like to make for this invention. The first is burrito type. The other is quesadilla type.

I love it so much I started buying tortillas from Costco and I even manage to finish the pack before it goes bad.

What I like best about it, is that each type can have endless possibilities. So here are some suggestions.

Breakfast Burrito Omelet with Avocado, Tomatoes and Spinach

This is a very easy recipe but I will go over it step by step.

Step 1 – Make an omelet

It doesn’t get any easier than that. Just start with a regular omelet. Scramble the eggs in a bowl and add what you usually add, salt, pepper, etc.

Pour into a pan the size of a tortilla.

Step 2 – Cover with tortilla

Before the omelet is fully cooked, cover it with tortilla.

Doing that will allow the omelet to “stick” to the tortilla and become one with it.

You can cover the pan or not. Up to you.

Step 3 – Flip it over

This step can be optional. I like to heat up my tortilla so I flip it over.

I also flip it over when I add cheese and I want it to melt.

Step 4 – Add whatever you want

This is the fun part. You take the hot tortilla to a plate and start adding what you like.

This time I added avocado, spinach and cherry tomatoes cut in half.

You can add cold cuts, other vegetables or whatever looks right at the moment.

Step 5 – Enjoy

Roll your tortilla and enjoy.

Most cases I put too much stuff in it so it is hard to roll so make sure you don’t do that.

Breakfast Quesadilla With Two Eggs, Feta Cheese and Za’atar

This is very similar to the previous recipe but there are couple of things you must pay attention to.

1. You start with the tortilla so make sure the pan is on a low heat. Otherwise, it will just burn the tortilla.
2. You have to cover. Because there is a tortilla on the top and the bottom, there is not enough heat to cook the eggs if you don’t cover. And you can’t really flip it over until it is cooked.

Other steps are mostly the same. Remember you can have your own variation.

Step 1 – tortilla

Start by placing tortilla on a warm (not hot) plate.

Step 2 – filling

Start putting inside the pan whatever you want to be in your quesadilla. I added feta cheese, two whole egg and some Za’atar.

Step 3 – tortilla cover

Cover with the second tortilla.

Step 4 – cook

Cover the pan and let it cook slowly. It will take a few minutes because of the indirect heat and the low temperature. But don’t rush it and don’t try to flip it unless it is close to being done.

Step 5 – eat

Before you eat, let it cool off. It will be very hot.

That’s it. Obviously, as I said, there are endless possibilities.

Another favorite of mine is the shakshuka version.

Which one do you like to make? Share in the comments below!

<p>The post Reinvented Breakfast Burrito Recipe first appeared on The Balanced Kitchen.</p>

I love making this salad because it’s incredibly simple yet so flavorful. You only need a few ingredients: fresh cucumbers, olive oil, sumac, feta cheese and a bit of mint or parsley. The result is a light but satisfying dish that’s perfect for hot days or as a side to your favorite grilled meats.

Beyond its great taste, this cucumber sumac salad is also very healthy. Cucumbers are low in calories but high in vitamins and antioxidants, making this a guilt-free addition to your diet. Give it a try, and I promise it will become a staple in your summer recipe collection!

Why I Love This Salad

Cucumber sumac salad has a special place in my heart. The cucumbers bring a refreshing crunch that’s perfect for any meal. They’re light and juicy, making the salad feel incredibly fresh.

Sumac is another reason I adore this salad. This spice, often found in Middle Eastern cuisine, adds a unique tangy flavor and bright red color to the dish. The ground sumac gives just the right amount of acidity, enhancing the taste without overpowering it.

I also love how simple and quick it is to prepare. Just a few ingredients like cucumbers, sumac, olive oil, and some spices, and it’s done. Despite its simplicity, the flavors are rich and satisfying.

The salad is also versatile. I can enjoy it alone or as a side dish. It’s perfect for summer barbecues or weeknight dinners. Adding mint or feta cheese can also give it an extra twist and make it even more delightful.

Finally, this salad is healthy. Cucumbers are low in calories but high in water and essential nutrients. The olive oil brings a touch of healthy fat, while the sumac offers antioxidants.

This combination of taste, simplicity, and healthiness makes cucumber sumac salad one of my favorites.

Ingredients

For my cucumber sumac recipe, you’ll need a few simple ingredients. Each one brings a unique taste to the dish.

Cucumbers are the main ingredient. Their crisp texture adds a refreshing crunch to the salad. I usually prefer using English cucumbers, but any kind will work.

Sumac gives the salad a zesty kick. This spice has a tangy, lemony flavor that really brightens up the dish. I use about one tablespoon.

Olive Oil adds richness to the salad. A tablespoon of extra virgin olive oil is enough to tie everything together.

Lemon Juice is essential. The juice from one lemon adds a fresh and vibrant flavor. It also helps to enhance the sumac.

Red Onions bring a slight sharpness. I slice them thinly so they blend well with the cucumbers.

Mint Leaves add a burst of freshness. Chopped mint on top makes the salad feel even more refreshing.

Salt and Pepper are needed for seasoning. These simple spices help to balance all the flavors.

Feta Cheese (optional) can add a creamy, salty touch. A small amount can be sprinkled on top if you like.

Feel free to adjust the amounts to suit your taste. It’s a flexible, simple recipe that you can easily make your own!

Step by step instructions

Let’s make a delicious cucumber sumac salad together! These easy steps will help you create a refreshing and tangy dish.

Prep the cucumbers: Wash the cucumbers thoroughly under cold water. You can peel them if desired or leave the skin on for added texture. Slice the cucumbers thinly using a sharp knife or a mandoline slicer. Place the slices in a large mixing bowl.

Add Feta Cheese: Crumble the feta cheese over the dressed cucumbers in the bowl.

Season the salad: Drizzle the olive oil and lemon on the cucumbers and mix well. After mixing, sprinkle some ground sumac.

Sumac Cucumber Salad Variations

Sumac cucumber salad is a refreshing dish with diverse variations. From traditional Middle Eastern styles to more creative fusion approaches and different serving ideas, each version brings its own unique twist.

Traditional Middle Eastern Style

In the classic Middle Eastern style, sumac cucumber salad is simple and full of fresh flavors. I like to use a combination of cucumbers, red onions, and tomatoes, which are typical in Lebanese dishes like fattoush. A sprinkle of sumac gives it a tangy boost, while fresh mint leaves add an aromatic touch.

Tossing the ingredients with olive oil, lemon juice, and a pinch of salt ties everything together. This version is often enjoyed as a vegan side dish, perfect for summer meals and BBQs. Keeping it in the fridge for 30 minutes before serving enhances the flavors nicely.

Innovative Fusion Approaches

When I feel like experimenting, fusion approaches add a fun twist to the sumac cucumber salad. I often mix in ingredients like feta cheese for a Mediterranean vibe or avocado for a creamy texture. Adding fruits like pomegranate seeds or mango can introduce a sweet element that balances well with the tangy sumac.

Sometimes, I even swap in different herbs like cilantro or basil instead of mint, and drizzle with balsamic vinegar instead of lemon juice. These creative takes can transform the salad, making it a versatile dish that fits various taste preferences.

Serving Suggestions

Presentation matters, and serving this salad in a large, colorful serving bowl makes it a feast for the eyes. For special occasions, I like to add garnishes such as edible flowers or chopped nuts for extra crunch.

Pairing the sumac cucumber salad with grilled meats or falafel enhances the meal’s overall appeal. It’s also a great addition to a mezze platter, accompanied by hummus, olives, and flatbread. For a vegan option, I make sure all additional ingredients and side dishes are plant-based, ensuring it remains a delightful and inclusive part of the spread.

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Sumac Cucumber Salad

This refreshing cucumber salad combines the tangy flavor of sumac with creamy feta cheese, making it a perfect light side dish for any meal.

Course Salad, Side Dish

Cuisine Mediterranean, Middle Eastern

Keyword cucumber salad, easy salad recipe, Mediterranean salad, refreshing side dish, Sumac cucumbers

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4 people

Calories 515kcal

Author Jessica

Ingredients

• 2 large cucumbers thinly sliced
• 1 tablespoon sumac
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon salt
• 1 teaspoon freshly ground black pepper
• 1/2 cup crumbled feta cheese

Instructions

• Prepare Cucumbers: Thinly slice the cucumbers and place them in a large bowl.
• Make the Dressing: In a small bowl, whisk together the sumac, olive oil, lemon juice, salt, and pepper until well combined.
• Combine: Pour the dressing over the sliced cucumbers. Toss gently to ensure the cucumbers are evenly coated.
• Add Feta: Gently fold in the crumbled feta cheese.
• Chill and Serve: Let the cucumbers marinate in the refrigerator for at least 15 minutes before serving. This allows the flavors to meld together.
• Enjoy: Serve chilled as a refreshing side dish or salad.

<p>The post Cucumber Sumac Recipe: A Refreshing Summer Salad first appeared on The Balanced Kitchen.</p>

The other day as I was realizing that I was feeling really low energy and unmotivated. In theory, I was doing everything right—exercising, getting plenty of fruits and vegetables, sleeping (ok, maybe not sleeping enough, but getting some sleep)—but I was still dragging and then it came to me: greens.

I wasn’t getting enough leafy greens.

Many (most) of us don’t get enough leafy greens, but they are so important.

They are great for circulation and respiratory support, they boost our immune systems, and they provide a great energy boost. I hadn’t been eating them, though, because as the weather gets colder I am less drawn to smoothies and salads.

So out came my sautéed and wilted green recipes to provide me some warmth, while still giving me all the benefits of the greens. And it worked! While I may not be stress-free and perky, I am definitely feeling much more alert and focused.

This wilted kale salad is a great one. It is quick, simple, and delicious.

It has just the right amount of crunch from the walnuts, some creaminess from the feta, and just a touch of sweetness from the dried cranberries.

In the quantities listed here, this makes a great salad for two or a wonderful side for four. Plus it would be a wonderful addition to a holiday dinner—helping to balance out all the heaviness of the dishes at this time of year.

So if you are feeling draggy, tired, or down, try this out. It may just be the thing your body has been asking you for.

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Wilted Kale Salad: A Cure for the Winter Blues

Course Salad, Side

Prep Time 10 minutes minutes

Cook Time 3 minutes minutes

Total Time 13 minutes minutes

Servings 2

Author Jessica Braider

Ingredients

• 1 bunch of kale
• 1 clove of garlic
• 1 tablespoon extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 6 tablespoons chopped walnuts
• ¼ cup crumbled Feta
• ½ cup dried cranberries
• Salt and pepper

Instructions

• Rip the kale off the stems and rip the leaves into bite-sized pieces. Rinse and dry the kale. Mince the clove of garlic.
• In a large skillet, heat the olive oil. When it starts to shimmer, add the minced garlic and stir until fragrant.
• Toss in the kale and balsamic vinegar and stir until the kale just turns bright green but hasn’t yet wilted.
• Take it off the heat and mix in the walnuts and feta. Salt and pepper to taste and serve warm.

<p>The post Wilted Kale Salad: A Cure for the Winter Blues first appeared on The Balanced Kitchen.</p>

Whether you’re slicing it thin for a crunchy slaw or spiralizing it into noodles, kohlrabi adds a unique texture and flavor to your meals. Its mild yet slightly peppery taste makes it a great stand-in for more common veggies. You’ll find it pairs beautifully with ingredients like carrots, apples, and pine nuts.

There’s so much you can do with kohlrabi—think crispy kohlrabi fries, creamy mashed kohlrabi, and refreshing salads. If you’re looking to shake up your meal prep routine or add a new veggie to your diet, kohlrabi is a fantastic choice. Dive into some easy and delicious kohlrabi recipes that will have you enjoying this quirky vegetable all season long.

What Is Kohlrabi?

Kohlrabi is a versatile vegetable related to cabbage, broccoli, and kale. It’s known for its mild taste and can be enjoyed both raw and cooked.

Nutritional Profile

Kohlrabi is not just tasty but also packed with nutrients. It’s a good source of dietary fiber and vitamin C, which is great for your immune system.

A 100-gram serving of kohlrabi provides about 36% of your daily vitamin C needs. It also contains potassium and vitamin B6, important for heart health and muscle function.

Moreover, kohlrabi is low in calories, with only around 25 calories per 100 grams. This makes it an excellent choice for those looking to maintain a healthy diet without compromising on flavor.

Selecting and Storing Kohlrabi

How to Choose the Best Kohlrabi

Choose bulbs that are firm, heavy for their size, and free from cracks or blemishes. Smaller kohlrabi tends to be sweeter and more tender, making it ideal for fresh eating. The leaves should be green and crisp, not wilted or yellow.

Avoid bulbs that are more than 4 inches in diameter as they can be tough. Look for ones with stems and leaves attached, as this indicates freshness. Kohlrabi should have a uniform color and texture.

Storage Tips

Once home, separate the bulbs from the leaves. Store the bulbs in a Ziploc bag in your fridge’s crisper drawer. This helps keep them fresh for up to two weeks.

If you’ve cooked the kohlrabi, place the cooled pieces in an airtight container. They can last in the refrigerator for 3 to 5 days. To freeze, blanch the pieces first, then store them in a freezer-safe container.

Aim for a refrigerator temperature of 32°F (0°C) to 40°F (4°C). Keep the humidity level between 90-95% to prevent drying. These steps help maintain the crunchy texture and tender flavor.

When is Kohlrabi Season

You can find kohlrabi at its best during the early summer months. Kohlrabi usually makes an appearance at farmers’ markets and CSA (Community Supported Agriculture) boxes in June and July. These months are prime time for harvesting and enjoying this crunchy vegetable.

Kohlrabi Recipes

Roasted Vegetable and Kohlrabi Noodle Bowls with Peanut Sauce – The Kitchn

Kohlrabi Carrot Fritters with Avocado Cream Sauce – A Couple Cooks

Kohlrabi Schnitzel

Easy Cream of Kohlrabi Soup – Yup, It’s Vegan

Hungarian Stuffed Kohlrabi – Love and Olive Oil

Mashed Kohlrabi with Roasted Garlic – The Rustic Foodie

Kohlrabi Quiche – Ester Kocht

Roasted Kohlrabi with Garlic and Parmesan – Spend with Pennies

Sautéed Kohlrabi with Greens – It’s a Veg World After All

Kohlrabi Slaw – Love and Lemons

Crispy Apple and Kohlrabi Salad – Cookie and Kate

Quick Pickled Kohlrabi – Serious Eats

Whole Roasted Kohlrabi with Pomegranate Reduction – Martha Stewart

Shaved Kohlrabi with Mint, Tahini, and Pistachios – Epicurious

Roasted Kohlrabi with Parmesan – Food Network

Carrot and Kohlrabi Slaw – The Spruce Eats

Sesame Kohlrabi & Chicken Salad – EatingWell

Kohlrabi Ham Bake – Simply Recipes

Sprouts, Kohlrabi, and Beet Salad with Herbed Crème Fraîche Dressing – Saveur

Kohlrabi and Lime Salad – The Guardian

Kohlrabi, Corn & Tofu Curry – Oh My Veggies

Kohlrabi Fritters Recipe – The Spruce Eats

Kohlrabi Bistro Salad – The Kitchn

<p>The post 23 Kohlrabi Recipes You Wished You Knew Earlier first appeared on The Balanced Kitchen.</p>

In trying to figure all of this out for my family, I have decided that it is important to try to maintain the snack and mealtime structure we have during the school year.  I try to stick to our snack routine to make sure that the mealtimes are still the main focus. For us that means a small mid-afternoon snack (now that my kids are older the mid-morning snack has disappeared– at least on most days), which always includes either a fruit or a vegetable, or both. Recently, that hasn’t been cutting it for my 9-year-old in the late afternoons, so I have told him that he can eat as many fruits and vegetables as he wants between afternoon snack and dinner. That way, he can munch away and I don’t need to worry about empty calories. Win-win! That being said, however, I do think it is important not to get so bogged down in the rules that we forget to have fun and relax. Afterall, we want our kids to have a healthy and happy relationship with food, rather than a rigid one, so there is definitely a time and place for flexibility and ice cream! 

Here are some of our fun, favorite, simple snacks that help us make it through the summertime snack attacks:

Watermelon: In slices, in chunks, or quickly pureed for watermelon water. This cooling, refreshing, and rehydrating treat is a go-to in our house.

Frozen smoothies: Make a batch of your family’s favorite smoothies but instead of pouring them into glasses, freeze them in popsicle molds.  Then you’ve got fun popsicles for an afternoon treat!

Summer Fruit Kebabs: Grab a skewer and load it with your favorite summer fruits! Berries, melons, chunks of stone fruit, it is all delicious! Plus you can dip them in the sweet yogurt dip below!

Sweet Yogurt Dip: Cut up some of your favorite summer fruits and dip away in this healthy and easy mixture.

Juice and fruit popsicles. Next time you make juice popsicles, throw some blueberries, raspberries, or small pieces of cut up summer fruit into the molds as well. Your kids will flip for these fun treats!

Homemade Granola Bars: These are fun to make with kids and very portable, great for picnics and day trips.

Kale Chips: Kale is incredibly plentiful in the summer, so kale chips are a great salty, crunchy snack.

Popcorn: Popped on the stove and then seasoned with nutritional yeast, parmesan, garam masala, chili powder, Mexican blend or just salt.

What are your favorite summertime snacks? Do you have favorites from your own childhood?

<p>The post Healthy Summertime Snacks first appeared on The Balanced Kitchen.</p>