Jamie Vespa MS, RD(@dishingouthealth) 인스타그램 상세 프로필 분석: 팔로워 1,328,778, 참여율 0.5%

Smashed Cucumber Salad with Feta-Dill Dressing and pistachios. Minimal ingredients yet big flavor, this simple salad pairs well with just about any protein or entree. Crisp cukes, creamy feta dressing, and crunchy roasted pistachios = the trifecta of a satisfying spring salad! Here’s what you need: - English or Persian cucumbers - Feta cheese (I use @athenosfeta) - Lemons - Fresh dill - Roasted pistachios (+ EVOO, salt, and 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!✨ #cucumbersalad #feta #salad #easyrecipe #dishingouthealth

Crispy Salmon Patties with Lemony Tartar. SO simple to make using many pantry ingredients, and endlessly versatile. We love prepping these for easy, satiating weekday meals, and pairing with a simple sauce, serving over a crisp salad, or enjoying as a sandwich with fresh slaw and lemony tartar. Here’s what you need: ▢ canned salmon (I use @wildplanetfoods) ▢ eggs ▢ panko breadcrumbs ▢ hummus (I suggest plain or garlic flavored - I use @ithacahummus) ▢ fresh dill ▢ Dijon mustard ▢ minced capers (I use @mina) ▢ smoked paprika ▢ onion powder ▢ kosher salt and black pepper ▢ extra-virgin olive oil for cooking 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 #mealprep #healthyrecipes #lunchideas

Green Goddess Butter Bean Orzo with Lemon-Aleppo Panko. When I’m craving something ultra-comforting (because butter beans = nature’s gnocchi) but also deeply nourishing, this is the kind of spring dish I turn to. Fiber-rich, protein-packed, and super creamy yet completely plant-based thanks to @califiafarms Organic Coconutmilk. The vibrant blend of spring greens, herbs, and miso create a bright green sauce with layers of complexity that transforms beans and grains into something truly crave-worthy. #califiapartner Here’s what you need: ▢ 1 1/4 cup dry orzo pasta ▢ 2 Tbsp. extra-virgin olive oil ▢ 2 medium shallots (or 1 bunch spring onions) ▢ 1 medium (~6 ounce) zucchini ▢ 3 garlic cloves ▢ 4 packed cups fresh baby spinach ▢ 3/4 cup frozen green peas ▢ 1 packed cup fresh basil leaves ▢ 1 Tbsp. white miso paste ▢ 1 Tbsp. fresh lemon juice ▢ 1/2 cup Califia Farms Organic Coconutmilk ▢ 2 (15-oz.) cans butter beans Lemon-Aleppo Panko Topping (Optional) ▢ 3 Tbsp. extra-virgin olive oil ▢ 1 tsp. Aleppo pepper ▢ 3/4 cup Panko breadcrumbs ▢ Zest of 1 lemon 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! #highfiber #plantbased #orzo #greengoddess

Chicken Zucchini Meatballs with Cucumber-Avocado Salad. Some of the juiciest(!!) chicken meatballs packed with shredded zucchini, feta, jalapeño, and fresh herbs, served with a lemony cuke salad and rice. A bright springtime meal that’s nourishing and so flavorful. Here’s what you need: ▢ ground chicken or turkey ▢ zucchini, grated ▢ panko breadcrumbs ▢ crumbled feta cheese (I use @athenosfeta) ▢ minced yellow onion (or shallots) ▢ chopped fresh dill ▢ fresh jalapeño ▢ lemon zest ▢ garlic powder ▢ Extra-virgin olive oil for cooking ▢ Suggested for serving: cooked white rice and tzatziki (homemade or store-bought) Cucumber-Avocado Salad ▢ English cucumber, diced ▢ avocado, cut into chunks ▢ fresh basil, dill, or mint ▢ fresh lemon juice ▢ extra-virgin olive oil 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 #meatballs #zucchini #feta #healthyrecipes

Moroccan-Inspired Cauliflower and Couscous Salad with lemony-paprika dressing. Spice-roasted cauliflower, chickpeas, and pearl couscous with toasted almonds, sweet pops of dried fruit, and fresh parsley in a bright Charmoula-inspired dressing. This nourishing salad holds up beautifully for make-ahead lunches or simple weekday meals paired with baked fish, grilled chicken, or tofu. Here’s what you need: ▢ 1 medium head cauliflower ▢ extra-virgin olive oil ▢ 1 tsp. ground coriander ▢ 3/4 tsp. ground turmeric ▢ 1 cup pearl couscous (I use @bobsredmill) ▢ 1 (15-oz.) can chickpeas ▢ 1/3 cup sliced almonds ▢ 1/3 cup raisins (sub dates or dried apricots) ▢ 1/4 cup mint leaves ▢ 1/3 cup parsley leaves Lemony Paprika Dressing ▢ 1/3 cup extra-virgin olive oil ▢ 2 Tbsp. finely chopped fresh parsley ▢ 2 Tbsp. fresh lemon juice ▢ 1 grated (or finely minced) garlic clove ▢ 3/4 tsp. paprika ▢ 1/2 tsp. ground cumin (+salt & 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!✨ #cauliflower #couscous #healthylunch #mealprep #moroccan

Roasted Broccoli Salad with Miso-Caesar Dressing. Crispy. Roasty. Creamy. This broccoli salad transforms a cruciferous veg into something truly crave-worthy. The streamlined cooking method makes its simple to make, yet eat like something elevated. Original method inspired by @pinchofyum’s “Liz’s Roasted Broccoli Salad”! Here’s what you need: ▢ 1 lb. broccoli florets (about 8 heaping cups) ▢ 6 oz. raw uncured bacon, diced ▢ 2 medium shallots ▢ 2 Tbsp. extra-virgin olive oil ▢ Salt and black pepper to taste ▢ 1/3 cup Panko breadcrumbs ▢ 1/4 cup freshly grated Pecorino Romano or Parmigiano Reggiano cheese Miso-Caesar Dressing ▢ 2 Tbsp. mayonnaise (I use @chosenfoods avocado oil mayo) ▢ 1 Tbsp. fresh lemon juice ▢ 2 tsp. white miso paste ▢ 1/2 tsp. anchovy paste ▢ 1/4 tsp. Worcestershire sauce (or 1/2 tsp. tamari) ▢ 1 small garlic clove ▢ 3 Tbsp. extra-virgin olive oil + cracked 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 #broccoli #dinnerideas #broccolisalad

Meltingly tender Braised Cabbage with Crispy Lentils. This recipe turns humble cabbage and pantry ingredients into the main event. Caramelized cabbage wedges are braised in a harissa-imbued broth until gloriously sweet and tender, and crowned with crispy black lentils (from canned!) for a crunchy finish. Vegan, fiber-rich, and equal parts comforting and nourishing. Here’s what you need: ▢ 1 large (2.5 to 3 lb.) head green cabbage ▢ 5 Tbsp. extra-virgin olive oil ▢ 1/2 cup thinly sliced shallots ▢ 2 plum (Roma) tomatoes ▢ 1 to 2 Tbsp. harissa (I use @mina) ▢ 3 garlic cloves ▢ 1 tsp. smoked paprika ▢ 1 tsp. ground coriander ▢ 1 1/4 cups canned full-fat coconut milk ▢ 1 1/4 cups vegetable broth ▢ Chopped fresh parsley for garnish Crispy Lentils ▢ 1 (15-oz.) can lentils (I use @eatwestbrae) ▢ 1 to 2 Tbsp. extra-virgin olive oil ▢ 1 tsp. granulated garlic (or garlic powder) ▢ kosher salt + 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!✨ #cabbage #dishingouthealth #healthyrecipes #lentils #veganrecipes

Southwest Quinoa Salad with Creamy Chipotle Dressing. A protein and fiber-filled meal that’s make-ahead friendly and perfect for weekday lunches! Featuring chili-garlic spiced quinoa, black beans, fire-roasted corn, and veggies tossed in a creamy chipotle-lime yogurt dressing. Comment “Full recipe” below and I’ll send the link directly to your DMs! You can also click the link in my bio for full access to ALL of my recipes!✨ #dishingouthealth #vegetarianrecipe #healthylunch #quinoa #quinoasalad

Crispy Lemon-Feta Roasted Potatoes = peak potato satisfaction!! Crispy smashed potatoes, roasted lemon dressing, creamy chunks of feta, and fresh dill create the ultimate spring side dish. Pair with baked fish, grilled chicken, or a hearty Mediterranean salad. Here’s what you need: ▢ baby yellow potatoes (or petite gold) ▢ extra-virgin olive oil ▢ dried oregano ▢ granulated garlic ▢ kosher salt + black pepper ▢ lemon ▢ feta cheese ▢ fresh dill 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 #potatoes #smashedpotatoes #feta #roastedpotatoes

Greek-Style Chicken Salad replaces mayo with creamy whipped feta Greek yogurt for a protein-rich, flavorful twist on the classic. Shredded chicken, crisp cukes, tangy sun-dried tomatoes, olives, and fresh dill with notes of oregano and lemon. Perfect for piling onto pita, scooping up with crackers, or turning into a satisfying sandwich. Here’s what you need: ▢ plain, whole-milk Greek yogurt (I use @fage) ▢ feta cheese, crumbled (I use @athenosfeta) ▢ extra-virgin olive oil ▢ fresh lemon juice ▢ dried oregano ▢ shredded or diced chicken breast ▢ diced seedless cucumber ▢ sun-dried tomatoes (I use @delallofoods) ▢ pitted Kalamata olives ▢ chopped fresh dill ▢ minced red onion 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!✨ #chickensalad #dishingouthealth #mealprep #healthylunch #whippedfeta

Pepperoncini-Feta Turkey Meatballs: our go-to turkey meatball recipe that’s perfect for make-ahead lunches or streamlined weeknight meals. Tangy pepperoncinis, salty feta, and spices create the most flavor-packed, tender meatballs. Serve with garlic za’atar rice, tzatziki, cukes, and pickled red onions for a nourishing, Mediterranean-inspired meal. Here’s what you need: ▢ ground turkey (I use 85% lean) ▢ feta cheese (I use @athenosfeta) ▢ jarred pickled pepperoncini ▢ fresh dill ▢ ground flaxseed ▢ paprika ▢ garlic powder ▢ onion powder ▢ kosher salt + black pepper For Serving ▢ Chopped seedless cucumber ▢ Tzatziki ▢ Pickled red onion ▢ Warm pita or naan 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 #meatballs #turkeymeatballs #mealprep #healthyrecipes

Miso-Ginger Salmon Crispy Rice Salad: a nourishing, texture-packed meal that beautifully balances freshness and crave-worthy crunch in every bite. To really amplify the rich, nutty flavor we’ve come to love in crispy rice, we’re swapping traditional white rice for @lundbergfarms Organic Red Jasmine Rice. Grown using regenerative organic farming practices that support soil health and wildlife habitat, this aromatic rice adds deeper flavor, beautiful color, and natural fiber. #lundbergpartner Another huge perk of crispy rice is that it holds its texture after being dressed, making this salad a fabulous make-ahead option for weekday lunches. Here’s what you need: ▢ 2 (8-ounce) skin-on salmon fillets ▢ 3 cups cooked and cooled @lundbergfarms Organic Red Jasmine Rice ▢ 1 Tbsp. tamari or soy sauce ▢ 1 Tbsp. toasted sesame oil ▢ 4 cups thinly sliced Napa cabbage ▢ 4 cups shaved (or thinly sliced) red cabbage ▢ 2 Persian cucumbers ▢ 1/2 cup fresh cilantro ▢ 2 Tbsp. toasted sesame seeds Miso-Ginger Dressing ▢ 1/4 cup fresh orange juice ▢ 2 Tbsp. seasoned rice vinegar ▢ 2 Tbsp. white miso paste ▢ 1 (2-inch piece) fresh ginger ▢ 2 garlic cloves ▢ 1 Tbsp. honey ▢ 1 tsp. toasted sesame oil ▢ 1/3 cup avocado oil 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 #crispyrice #salmon #crispyricesalad