Fresh and Fast

Making a fresh meal fast can seem like a hassle when daily commitments challenge our time management skills. It’s easy to forget that a delicious, healthy meal can be fast and convenient. Take a look at this easy, tasty dinner made in no time.


First, I turn on the oven to preheat to 425 degrees while preparing the meal. I wrap a large piece of salmon sprinkled with Pike’s Place fish seasoning (What can I say? I miss living in Seattle.) in parchment paper and foil, gently pinching the top closed.

Roasted Asparagus Kale and Carrots

Next, I spread a thin layer of olive oil on a baking sheet. I gently toss asparagus, kale, and carrots with olive oil, pepper, and Himalayan pink salt. We have an oven split with an upper oven and lower oven. The salmon went in the top oven and the vegetables in the bottom oven. This would work just fine in a single oven as well.

Roasted Asparagus Kale and Carrots

While the fish and salmon are cooking I clean any dishes, fold laundry, help my son with homework, or tend to any other daily tasks. After a quick 20-25 minutes, we had an amazing meal of fresh salmon, roasted vegetables, and warm Naan bread. I placed the Naan bread in the warm oven while I was plating the salmon and vegetables.

*Cooking times may vary depending on the size of the salmon.

Salmon and Roasted Vegetables Dinner

It’s a fast delicious meal that fuels the entire family! This meal is easy to prep and easy to clean. It leaves just the right amount of time and energy for a family evening walk or bike ride.

Lastly, I keep my fingers crossed that we will have leftovers :)

On-the-Go Fueling and Refueling

Sometimes it’s really nice to have a simple on-the-go option that works for the entire family. This is a recipe that works in the lunch box, as an afternoon satisfying treat, or even before a demanding workout or practice. It’s such a versatile option to support fueling our active on-the-go family.

Honey Oat Bites

Why it Works:

I first start with a very basic recipe of oats, peanut butter (almond or cashew butter work well too), honey, and cinnamon. This recipe serves as a nice way to work in whole grain oats, healthy fat from the nut butter, and local honey adds a sweet flavor that carries a touch of beneficial nutrients, including antioxidants. Cinnamon can be an optional ingredient, but I like to add the pleasant flavor for the anti-microbial properties and potential to support blood sugar control.

Most often I add wheat germ, oat bran, or brown rice cereal since the kids love the added crunch. We love this as an anytime snack, but I especially like it as an easy option for the kids before practice or a game. The satisfying combination of oats, honey, and touch of peanut butter supports fueling glycogen stores and a great training session.

Sometimes I make the recipe, as in the photos, using vanilla whey protein isolate powder. This offers a protein boost to the bites. I choose vanilla whey protein isolate powder when I’m in need of a portable snack with a touch more protein, such as soon after one my hard workouts when resources may be limited. The whey protein addition supports facilitating the recovery process from a demanding training session. I find this to be a nice replacement for a “protein bar” minus the fancy packaging. A four-bite serving would provide about 220 calories and 12 grams of protein. This is similar to many energy bars at the grocery store, yet made at home in no time.

Honey Oat To-Go Bites

  • 1 c. old fashioned oats
  • 2-3 tbsp. peanut butter
  • 1/4 c. honey
  • 1/4 tsp. cinnamon

Choose a favorite optional addition:

  • 2-3 tbsp. wheat germ
  • 2-3 tbsp. oat bran
  • 2 tbsp. flaxseed
  • 2-3 tbsp. chopped dates or raisins
  • 2-3 tbsp. brown rice cereal, gently crushed (adds a crunch)
  • 1 scoop vanilla whey protein isolate powder

Honey Oat Bites


Stir all ingredients together until well combined. Roll into a ball for bite size snacking. The base recipe is delicious. Add one of the optional additions as desired.

Makes 16-18 bite-size servings.

Each bite using vanilla whey protein isolate powder is approximately 55 calories, 1.5 grams of fat, 8 grams of carbohydrate, 1.8 grams of fiber, and 3 grams of protein

**Protein Powders – Choose a whey protein powder wisely! Supplements on the market may be tainted with additional ingredients or they do not contain ingredients as labeled. Read this article at Consumer Report to learn more about why it’s important to be picky about protein.

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