whole wheat

Reinvent Your Food: The Real Egg Salad Sandwich

A while back, THR’s Instagram account introduced you to The Real Egg Salad Sandwich. Well, yours truly thought it was high-food-craving-time to give you the details!

Look, I HATE when people try to make unhealthy recipes into healthy ones. It’s like, dude, if I want to eat tuna noodle casserole, let me eat the shit out of it. I don’t need a ‘tuna noodle casserole’ recipe which contains almond milk, non-fat greek yogurt and tofu shiritaki noodles. Ew. I’m an 80-20 girl at heart: give me a solid effort 80% of the time and spend the remaining 20% as you desire.

Me during my 20%:

ummm….moving on

Today I present to you The Real Egg Salad Sandwich. Not for the sandwich, but rather the idea. We can reinvent the foods we love in another form and they can be just as delicious, without being made up from an insane ingredient list. I promise.

Image by Kimberly Sabada MS, RD, LDN

Image by Kimberly Sabada MS, RD, LDN

The Real Egg Salad Sandwich

Makes 1 sandwich

2 slices whole wheat bread
2 tablespoons hummus (your favorite)
10 leaves of baby kale
1 radish, thinly sliced
2 slices of red onion, broken apart
2 hard boiled eggs, peeled and sliced
2 slices of tomato
1/4 avocado mashed with 2 pinches of crushed red pepper

This part is ridiculous. Um, assemble ingredients into a sandwich. I started with hummus, then kale, radish, onion, egg, and tomato. Slather avocado on other slice of  bread and form sandwich.

Yeah. These directions were dumb…

Shrimp Pasta e Fagioli

We are in the hum drums of Winter. As an adopted New Englander, I find it’s best to not ignore the cruel months of January, February (March and April). Instead, I look to these cold, prolonged post-Christmas/New Year’s weeks to develop my personal soup collection. It’s that beautiful time of year you hate leaving your home, loath the commute to work and hunker down at night for some good old fashion soup makin’.

I’ve grown to love soup over this past year. It’s a quick fix meal that can meet all your food group needs. Protein, carbohydrate, vegetables – check, check, check. Sure the slow cooker boasts the ‘set it and forget it’ mantra, but sometimes I like coming home and preparing a meal. That’s just me though, I am one of those ‘I find cooking relaxing and therapeutic’ people. For those of you who know me, please do not misconstrue the last statement to mean I wish to cook a ten course meal for you next week.

Soup is marvelous. It is capable of packing a nutrition punch while at the same time hydrating you – what more do you want people? This time of year is perfect for digging out those dutch ovens and enjoying time in your stove-heated kitchen. Because let’s face it, none of us are making clam chowder come June. So put on an apron, start chopping those vegetables and let’s enjoy the wonderful world of soup again!

Shrimp Pasta e Fagioli

Image By: Kimberly Sabada

Image By: Kimberly Sabada

Serves: 6; 8-10 as a starter

Ingredients: (*=see recipe note)
4 garlic cloves, minced
1 1/2  c sliced leeks
2 Tablespoons chopped parsley
1 1/2 teaspoon finely chopped fresh thyme
1 teaspoon dried rosemary
1/2 teaspoon red pepper flakes
1 bay leaf
1 (15 ounce) can white kidney beans, drained and rinsed with 1/2 cup reserved and mashed
1 (28 ounce) can crushed tomatoes*
4 cups vegetable broth
1  pound raw, peeled, deveined shrimp (20/35 count)*
1/4 cup white wine
1 1/2 cups uncooked whole wheat pasta (fusilli, gigli, cavatappi, rotini recommend – aka, spiral pasta)
1/2 cup grated parmesan
Olive Oil
Reserved pasta  water

Cook pasta according to directions. Reserve a few cups of pasta water during the draining process – this saved liquid may be used later to thin the soup.

In a large (~6 quart) dutch oven pan, heat 2 tablespoons of olive oil over medium heat. Sauté leeks for 5 minutes. Once leeks have softened, add garlic and sauté for another 3 minutes. Once garlic is fragrant (not burned), add tomatoes, broth, herbs and whole beans. Bring to boil, reduce heat and simmer covered for 10 minutes.

Image By: Kimberly Sabada

Image By: Kimberly Sabada

Meanwhile, in a large non-stick skillet, heat 1 tablespoon of olive oil over medium-high heat. Add shrimp, sauté until pink. Add white wine and simmer for an additional 3-5 minutes until wine reduces. *(Shrimp 2) Set aside.

Image By: Kimberly Sabada

Image By: Kimberly Sabada

After the 10-minute simmer of the broth mixture, add shrimp with any liquid still left in pan, mashed kidney beans, and cooked pasta. Return to simmer, stir in parmesan cheese and serve. If the soup is a little too thick, add some of the reserved pasta water at this time. I used about 1/2 cup of pasta water.


Tomatoes: I purchased whole, peeled San Marzano tomatoes. I reserved all liquid and crushed them myself.

Shrimp:(1)I purchased frozen Argentinian Red shrimp for their sweet lobster flavor and texture. The type of shrimp does not matter all too much, but if you use frozen shrimp, be sure to thaw them prior to sautéing. I removed mine from their bag, placed in a bowl and ran them under cold running water for about 10 minutes. Be sure to place them on a paper towel after the thawing process to remove excess water.

Shrimp:(2)  Sauteing shrimp can be done prior to starting leaks.

And We’re Back…With Breakfast

Finally! The prodigal daughter returns. I think we both started to think this day would never come. It’s here, you’re not going crazy. The dietetic internship is done. I passed my RD exam. I’m employed at a local Boston hospital as an inpatient RD. Done. You’re caught up.

This blog has been weighing a lot on my mind grapes lately. Getting inspired by a topic you do nothing but think about 5 days a week can take a little digging. So here I am with nothing but a lousy recipe post. You’re welcome. I thought about making this a Weeknight Dinner post, but decided against it due to two of the three ingredients being breakfast items. Do I eat this for dinner? Um, heck yes.

Image by Kimberly Sabada

The Avocado-Lover’s Breakfast

 Serves 1
  • 1 piece whole wheat toast
  • 1/2 avocado, mashed
  • 1 poached egg
  • Salt, pepper to taste

On a plate, cover toast with mashed avocado. Top with poached egg. Season with salt and pepper if desired.

Wow – this was a ridiculous recipe. Feel free to jazz up with mashed avocado with garlic, onion, tomato, cilantro, etc. (guacamole anyone?). I’m not even going to discuss the fat content on this one – just don’t eat it everyday people and I think we’ll all be okay.