Jamie Vespa MS, RD(@dishingouthealth) 인스타그램 상세 프로필 분석: 팔로워 1,314,376, 참여율 0.87%

Crispy Roasted Quinoa and Asparagus Salad with edamame, avocado, and ginger-sesame dressing. Roasting the quinoa not only renders it crispy and golden, but it deepens its savory, nutty flavor to lend extra depth to the salad. This lineup is a fabulous source of plant-based protein, fiber, and heart-healthy fats to keep you satiated - perfect for spring lunches. Here’s what you need: ▢ 2 cups cooked and cooled quinoa ▢ 1 Tbsp. lower-sodium tamari or soy sauce ▢ 1 Tbsp. toasted sesame oil ▢ 1 lb. asparagus ▢ 1 Tbsp. extra-virgin olive oil ▢ 1 cup shelled edamame (I use frozen/thawed) ▢ 1 large avocado ▢ 1/2 cup chopped scallions ▢ 1/4 cup chopped fresh basil ▢ 1 to 2 Tbsp. toasted sesame seeds Dressing ▢ 2 Tbsp. tahini (I use @soomfoods) ▢ 2 Tbsp. seasoned rice vinegar ▢ 1 Tbsp. lower-sodium tamari or soy sauce ▢ 1 Tbsp. toasted sesame oil ▢ 1 Tbsp. maple syrup ▢ 1 Tbsp. fresh lime juice ▢ 1 1/2 tsp. grated fresh ginger ▢ 1/2 tsp. grated garlic For the FULL recipe, comment “Full recipe” below and I’ll send it directly to your DMs! You can also click the link in my bio for full access to ALL of my recipes!✨ #dishingouthealth #aspargus #quinoa #glutenfreerecipes #vegetarianrecipes

Shaved Carrot Salad with Citrus Miso-Ginger Dressing. Crunchy, colorful, and bursting with fresh flavor, this is one of those salads that tastes just as good as it makes you feel. (I’ve nicknamed it our “spa salad” because it’s really that satisfying and refreshing😅.) The perfect use of spring carrots! Here’s what you need: Dressing ▢ 3 Tbsp. extra-virgin olive oil ▢ 1/4 cup fresh orange juice ▢ 1 Tbsp. white miso paste ▢ 1 Tbsp. rice vinegar ▢ 2 tsp. grated fresh ginger ▢ 1 garlic clove ▢ 1 tsp. honey Carrot Salad ▢ 1.25 lbs. large carrots (rainbow or all orange) ▢ 1 cup fresh cilantro leaves and tender stems ▢ 1/4 cup chopped fresh mint leaves ▢ 1/4 cup pomegranate arils ▢ 3 Tbsp. toasted sesame seeds For the FULL recipe, comment “Full recipe” below and I’ll send it directly to your DMs! You can also click the link in my bio for full access to ALL of my recipes!✨ #carrotsalad #carrots #easter #healthyrecipes #miso

Greek-Inspired Shrimp Bowls with a punchy garlic-paprika sauce and lemony yogurt. A true 30-minute weeknight recipe that also makes great leftovers for lunch! The magic of this recipe is in the versatility of the sauce, which is used to season the shrimp and veggies, and to drizzle over the bowls once assembled. Here’s what you need: ▢ extra-virgin olive oil ▢ fresh lemon juice ▢ fresh parsley ▢ minced garlic ▢ paprika ▢ dried oregano ▢ peeled and deveined shrimp ▢ zucchinis ▢ bell peppers ▢ long-grain white rice (I use @lundbergfarms) ▢ plain whole-milk Greek yogurt (I use @fage) For the FULL recipe, comment “Full recipe” below and I’ll send it directly to your DMs! You can also click the link in my bio for full access to ALL of my recipes!✨ #dishingouthealth #shrimp #greek #glutenfree #mealprep

Miso Butter Braised Cabbage Rolls are the ultimate cozy dinner with a flavor-packed twist. Tender cabbage leaves are filled with a gingery chicken and rice mixture and braised in a silky miso butter sauce for a meal that’s deeply savory and downright crave-worthy. Here’s what you need: ▢ 1 large head green cabbage ▢ ground chicken or turkey ▢ cooked long-grain white rice (I use @lundbergfarms) ▢ thinly sliced scallions (green onion) ▢ garlic cloves, minced ▢ grated fresh ginger ▢ lower-sodium tamari (or soy sauce) ▢ toasted sesame oil ▢ Toasted sesame seeds for garnish optional Miso Butter Sauce ▢ unsalted butter ▢ white miso paste ▢ lower-sodium chicken or vegetable broth (I use @pacificfoods) ▢ fresh lemon juice For the FULL recipe, comment “Full recipe” below and I’ll send it directly to your DMs! You can also click the link in my bio for full access to ALL of my recipes!✨ #cabbage #cabbagerolls #dinnerideas #healthyrecipes #miso

One Pan Turmeric Chicken and Rice with sumac-pickled red onions. Vibrant, spice-rubbed chicken cooked in fragrant scallion-coconut rice topped with fresh cilantro and tangy-sweet red onions. This nourishing dinner is downright crave-worthy and holds up beautifully for leftovers. A reader (and personal!) favorite.🙏🏻 Here’s what you need: ▢ 1/2 red onion ▢ 2 Tbsp. red wine vinegar ▢ 1 tsp. ground sumac ▢ 1.5 lbs. boneless, skinless chicken thighs ▢ 2 Tbsp. fresh lemon juice ▢ 1 1/2 tsp. ground turmeric ▢ 1 tsp. ground coriander ▢ 1/2 tsp. black pepper ▢ 2 Tbsp. extra-virgin olive oil ▢ 1 cup thinly sliced scallions ▢ 3 to 4 garlic cloves ▢ 2 Tbsp. minced fresh ginger ▢ 1 1/2 cups short-grain white rice (I use @lundbergfarms brand) ▢ 1 3/4 cups chicken broth ▢ 1 (13.5-oz.) can lite coconut milk ▢ Fresh cilantro leaves for garnish For the FULL recipe, comment “Full recipe” below and I’ll send it straight to your DMs! You can also click the link in my bio for full access to ALL of my recipes!✨ #dishingouthealth #dinner #healthyrecipes #chicken #rice

Asparagus and Feta Salad with roasted pistachios and a simple lemon-shallot dressing. A 20-minute spring side dish that pairs well with just about any entree or protein. This one is a seasonal staple and truly turned me into an asparagus lover. Here’s what you need: ▢ 3 Tbsp. minced shallots ▢ 1 1/2 Tbsp. fresh lemon juice ▢ 1/3 cup plus 2 tsp. extra-virgin olive oil ▢ kosher salt and black pepper ▢ 1 lb. asparagus ▢ 1/3 cup roasted, salted pistachios ▢ 3 Tbsp. chopped fresh dill ▢ 2 Tbsp. chopped fresh parsley ▢ 2 oz. crumbled feta cheese For the FULL recipe, comment “Full recipe” below and I’ll send it directly to your DMs! You can also click the link in my bio for full access to ALL of my recipes!✨ #dishingouthealth #asparagus #easter #healthyrecipes #spring

Panko Crusted Salmon with Lemon-Dill Cream Sauce. This dish just emulates spring in its ease, versatility, and flavor profile. I actually find that a panko crust helps seal in moisture during roasting, creating the most beautifully flaky salmon fillets. Served over a bright lemony cream sauce, this dish is perfect for Easter dinner or any weeknight you’re craving something simple yet elevated. Here’s what you need: ▢ 4 (6-ounce) salmon fillets ▢ 2 Tbsp. Dijon mustard ▢ 1 tsp. paprika (sweet) ▢ kosher salt and black pepper ▢ 1/2 cup Panko breadcrumbs ▢ 2 Tbsp. grated Parmesan cheese ▢ 4 Tbsp. finely chopped fresh dill ▢ 1 1/2 tsp. lemon zest + 2 Tbsp. lemon zest ▢ 3 Tbsp. extra-virgin olive oil ▢ 1/4 cup minced shallots ▢ 1 garlic clove, minced ▢ 1/3 cup chicken broth (or dry white wine) ▢ 1/2 cup heavy cream For the FULL recipe, comment “Full recipe” below and I’ll send it directly to your DMs! You can also click the link in my bio for full access to ALL of my recipes!✨ #dishingouthealth #salmon #healthyrecipes #dinnerideas #mediterraneandiet

Mediterranean Salmon and Lentil Salad with Lemon-Dill Dressing. Featuring marinated, roasted salmon with hearty lentils, pickled beets, crumbled feta, and greens, this fiber- and protein-rich salad is a nutritious, filling make-ahead lunch option. The bright, bold flavors are just so enticing for ushering in spring! Here’s what you need: ▢ 1 cup dry black lentils (also known as beluga lentils) or green Le Puy lentils ▢ 1 bay leaf (optional) ▢ 1/2 cup extra-virgin olive oil ▢ 1/4 cup finely chopped fresh dill ▢ 3 Tbsp. minced shallots ▢ 3 Tbsp. fresh lemon juice ▢ 1 Tbsp. Dijon mustard ▢ 1 1/2 tsp. honey ▢ 2 (8-oz.) skin-on, center-cut salmon fillets ▢ 2 cups (or 1 6.5-oz. pack) pickled or marinated beets, sliced ▢ 1/2 cup feta cheese ▢ 1/2 cup sliced almonds ▢ 2 to 3 packed cups baby arugula or baby kale For the FULL recipe, comment “Full recipe” below and I’ll send it directly to your DMs! You can also click the link in my bio for full access to ALL of my recipes!✨ #dishingouthealth #salmon #lentils #mediterranean #healthyrecipes

My most beloved spring recipes that celebrate the bright, fresh flavors of the season. From vibrant salads and veggie-packed bowls to one pan dinners, these 25 recipes spotlight the best of spring. My personal favorites: asparagus and feta salad (slide 1) asparagus and crispy quinoa salad (slide 4), and asparagus and avocado salad with sesame dressing (slide 6). (All known to convert even the biggest asparagus skeptics!) Comment SPRING below and I’ll send you links to all 25 nourishing recipes!✨🫜🥕🫛 #dishingouthealth #spring #healthyrecipes #aspargus

Salmon Niçoise Smashed Potato Salad. All of the classic contenders of the famous French salad—tender green beans, briny olives, eggs, and a punchy dressing—but we’re swapping the boiled potatoes for crispy smashed potatoes. The most satisfying combination of textures and flavors for the ultimate spring salad. Here’s what you need: ▢ 1.5 lbs. baby yellow potatoes ▢ 4 Tbsp. extra-virgin olive oil ▢ Kosher salt + black pepper ▢ 8 oz. French green beans (haricots verts) ▢ 1 (12-oz.) salmon fillet ▢ 1 tsp. coarse or stone-ground Dijon mustard ▢ 2 boiled eggs ▢ 1/2 cup Niçoise or Kalamata olives ▢ 2 Tbsp. finely chopped fresh chives Dressing ▢ 1/4 cup extra-virgin olive oil ▢ 2 Tbsp. red wine vinegar ▢ 2 tsp. coarse or stone-ground Dijon mustard ▢ 1 small minced garlic clove ▢ 1 minced anchovy fillet ▢ 1/4 tsp. each kosher salt and black pepper For the FULL recipe, comment “Full recipe” below and I’ll send it directly to your DMs! You can also click the link in my bio for full access to ALL of my recipes!✨ #dishingouthealth #smashedpotatoes #salmon #niçoise #glutenfreerecipes

Golden Ground Turkey and Rice Skillet with lemony yogurt and a vibrant sumac-cucumber salad. Nutritious, filling, and simple enough for a weeknight, yet layered with bright, fresh flavors. This meal also reheats beautifully for leftovers, making it a fab meal prep contender! Gluten free, high in protein, and easy to add a fiber boost by mixing canned chickpeas into the turkey and rice mixture. For the FULL recipe, comment “Full recipe” below and I’ll send it directly to your DMs! You can also click the link in my bio for full access to ALL of my recipes!✨ #dishingouthealth #healthyrecipes #mealprep #glutenfree #healthylunch

Green Goddess Chicken Salad: a 20-minute meal prep staple that’s equal parts filling and nutritious. A mix of avocado, Greek yogurt, and mayo make it ultra creamy and satiating. Add a trio of fresh herbs and blend everything in the food processor for streamlined prep. Serve with crackers or pita chips or build into a sandwich or wrap! Here’s what you need: ▢ 1/2 cup plain full-fat (or 2% fat) Greek yogurt ▢ 3 Tbsp. mayonnaise (I use avocado oil mayo) ▢ 1/2 medium ripe avocado ▢ 1/2 cup fresh parsley leaves ▢ 1/4 cup fresh dill leaves ▢ 1/4 cup fresh tarragon leaves ▢ 1 Tbsp. apple cider vinegar ▢ kosher salt and black pepper ▢ 1/2 tsp. garlic powder ▢ 4 heaping cups (about 14-16 oz.) shredded rotisserie chicken (or 2 cans of partially mashed chickpeas to make vegetarian) For the FULL recipe, comment “Full recipe” below and I’ll send it directly to your DMs! You can also click the link in my bio for full access to ALL of my recipes!✨ #dishingouthealth #chickensalad #mealprep #lunchideas #greengoddess