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Italian Chicken and Vegetables – Easy 20 Minute Meal


Italian chicken and vegetables is easy to make, packed with flavor and ready in just 20 minutes. This easy italian chicken bowl is perfect for busy weeknight meals and is very versatile, use whatever veggies you have on hand! Made with just 8 ingredients, this is a recipe the whole family will love and can even be made for meal prep.

If you love filling chicken bowls like this, you should also try my Buffalo Chicken and Rice Bowls or Ground Chicken Rice Bowls.

Italian cubed chicken with air fryer squash and quinoa on a black plate.
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Italian Chicken Bowl Highlights

  • Ready in 20 minutes – the veggies cook up in the air fryer while the quinoa cooks in the instant pot. This allows you to focus on the chicken without having to manage a ton of pots and pans on the stove.
  • Easy to make – every component of this recipe is easy to make and doesn’t require a ton of prep.
  • Versatile – use whatever veggies you have on hand
Ingredients to make italian chicken and veggies.Ingredients to make italian chicken and veggies.

Ingredient spotlight

Italian dressing – I use my favorite bottled italian dressing to make this recipe super easy to pull together (and keeps the ingredient count down)

How to make italian chicken and vegetables

Cook the squash: Slice the squash into 1/4 inch thick pieces. Coat the squash in dressing and spices and stir well. Cook squash in air fryer at 400F for 12-16 minutes, shaking the basket occasionally. Be sure to check out all my tips on how to make zucchini and squash in the air fryer.

Make the quinoa: Rinse quinoa well. Add quinoa, water and salt to instant pot. Cook on high pressure 1 minute, allow to naturally release. Manually release when the rest of the food is done.

Prep the chicken: Preheat a large skillet over medium to medium high heat. Cut chicken into cubes. Add chicken, italian dressing and salt to a bowl. Stir well.

Cubed chicken with italian dressing in a glass bowl.Cubed chicken with italian dressing in a glass bowl.

Cook the chicken: Add chicken to hot skillet. Spread into a single layer. Cook 5 minutes without touching the chicken. After 5 minutes, stir the pan and cook 3-5 additional minutes.

Assemble the bowls: Add quinoa, chicken and veggies to a bowl and enjoy.

Italian chicken with sliced squash and quinoa on a black plate with fork on the side.Italian chicken with sliced squash and quinoa on a black plate with fork on the side.

Variations

  • Add more spice: add a drizzle of sriracha or chili onion crunch
  • Change up the veggies:: you can make this with bell peppers, mushrooms, onions (red or white), green beans, broccoli. All will cook in the air fryer in the same time.
  • Use a different grain: if you don’t have quinoa, you could also use rice or even cauliflower rice to keep this low carb friendly.
  • Different flavor: Use greek dressing or even add a dollop or two of pesto to the chicken or veggies (or both)
  • Serve over pasta instead of grains

Common questions

What is the best chicken to use

Any kind of boneless, skinless chicken will work for this recipe. I recommend chicken thighs for the most flavor, or chicken tenders if you are short on time. As long as you cut the chicken down into cubes, it will cook quickly.

Italian chicken and veggies on a fork.Italian chicken and veggies on a fork.

What is the best way to cut chicken into cubes

I personally like to use kitchen shears but you could also use a sharp knife (and a plastic cutting board that you can put in the dishwasher when you are done).

Storing leftovers

  • Fridge: Store leftover chicken quinoa veggie bowls in the fridge in airtight containers for up to 3 days.
  • Freezer: you can freeze the chicken and quinoa (for up to 3 months) but I do not recommend freezing the leftover squash, as the texture will be off when you defrost it.

If you love this quick chicken recipe, you should try

★ Did you make this recipe? Please give it a star rating below!

Air Fryer Squash

  • 1 pound summer squash(zucchini, yellow squash)
  • 2 tablespoons italian dressing
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon crushed red pepper flakesoptional

Quinoa (Instant pot or stove top)

Italian Chicken

  • 1.25 pounds boneless, skinless chickenthighs, breast or tenders
  • 3 tablespoons italian dressing
  • 1/2 teaspoon salt

Air Fryer Squash

  • Slice the squash into 1/4 inch thick pieces

  • Add squash, italian dressing, salt, garlic powder and red pepper flakes to a bowl and stir well until all the squash is well coated.

  • Cook squash in air fryer at 400F for 12-16 minutes, shaking the basket occasionally.

Instant Pot Quinoa

  • Rinse quinoa well. Add quinoa, water and salt to instant pot. Cook on high pressure 1 minute, allow to naturally release. Manually release when the rest of the food is done. (see tips below if cooking on the stove)

Italian Chicken

  • Preheat a large skillet over medium to medium high heat.

  • Cut chicken into cubes. Add chicken, italian dressing and salt to a bowl. Stir well.

  • Add chicken to hot skillet. Spread into a single layer. Cook 5 minutes without touching the chicken. After 5 minutes, stir the pan and cook 3-5 additional minutes.

  • Assemble the bowls, add quinoa, chicken and veggies

Tips:
  • No air fryer? Cook the squash on the stove in a large skillet over medium heat for 7-9 minutes until softened.
  • No instant pot? Cook quinoa on the stove (same measurements). Bring quinoa to a boil, then cover and let cook 15 minutes on low heat.
  • Save time: use pre-cooked quinoa or rice (you can usually find it frozen or you can freeze it yourself in advance). There are also some great shelf stable quinoa packs (I love the quinoa mix blend from Thrive Market) that is ready in 60 seconds.
  • Use chicken tenders to make prep easier. Since the chicken tenders are already so thin, they only take a minute to cut down into cubes.
  • Use your favorite italian dressing or make your own.

Nutrition Information

Nutrition Facts

Amount per Serving

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.

Let others know by rating and leaving a comment below!

My Best Gift Ideas for Mom on Mother’s Day

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As Mother’s Day approaches, I’ve gotten several requests for gift ideas for Mom. Sometimes regular chocolate doesn’t cut it anymore!

I’ve compiled a list of some things I’d want to get myself or gift my own mom. These are items I’ve personally tried and love using. Feel free to add your favorites in the comments! Some of these definitely aren’t your typical gifts but will help Mom be healthy and happy.

Gifts for Mother’s Day (She Won’t Just Pretend She Loves)

How do you get a gift for the person that gave birth to you, cooked food for your entire childhood, and stayed by your side through teething/tantrums/friend drama/dating and all the other challenges of childhood?

It likely isn’t possible to find one gift that says, “thanks for everything you’ve done for me.” However, I’ve compiled a list of gifts Mom will be able to use and enjoy. These are gifts I’d give to my own mom or that I’d be thrilled to receive from my kids.

Of course, nothing beats a heartfelt letter or handmade gift, but if you’ve already got those covered, here’s a list of some other ideas she’ll love! Some of these brands are offering sales for Mother’s Day, so be sure to check out their sites for any deals. 

Natural Skincare

  • Annmarie Gianni Skincare – I love Annmarie skincare products and how clean and effective they are! Their clean beauty trial includes a cleanser and anti-aging serum that leaves your skin feeling refreshed and toned! Treat the special Mom in your life to an amazing experience (and price!).
  • Alitura – Along with the above I’ve found myself using Alitura’s face mask regularly. I definitely have noticed improvements in my skin since adopting it into my regular routine. The founder, Andy, was on the podcast and shares his inspirational story of how and why he created this clean line of skin products.
  • Wellnesse Personal Care Products – I helped co-formulate this line of oral and skincare to make Mom feel super pampered (and it’s safe for the whole family!). Better yet, these formulas nourish hair and remineralize teeth with beneficial and science-backed natural ingredients.
  • Toups & Co. – This all natural skincare line features nourishing tallow. They’re perfect for skin of any age to help give you more of that youthful glow. 
  • MadeOn – I discovered this small family company years ago and I still love their hard lotion bars. Made with simple ingredients, it’s like a DIY lotion bar without the work!

Food and Kitchen

  • Solo Smokeless Outdoor Fire Pit – This stand-alone, sleek-looking fire pit is a Wellness Mama team favorite this year. It burns natural wood, gives off the perfect amount of heat, and keeps irritating smoke away! Ideal for outdoor entertaining.
  • Daily Harvest Smoothie Box – These real-food smoothies are super nourishing and delicious. They’re my quick-fix snack or treat just for me. All you need is a freezer and a blender. The gift box option also lets the recipient pick the varieties, so you don’t have to guess what they would like.
  • New Cookware – If mom’s going to cook dinner it may as well be in style. I know using my beautiful set of non-toxic cookware from Our Place brings me joy every day! Plus their Wonder Oven (a non-toxic air fryer combo) is a family favorite. I also love this cookware from Caraway. Use the code WELLNESSMAMA for $10 off. (Can’t decide? See my full cookware review here.)
  • Real Plans Membership – I love this meal planning service that lets me plan my meals each week in just minutes and shop in half the time. Give Mom some time off by saving her time on meal planning and prep (and even better, plan and shop for her for a few weeks!).
  • Thrive Market Membership – Thrive Market membership gives Mom access to the best quality organic groceries and beauty products at the best prices.
  • Anything Le Creuset – Incredible (but pricey) dishes. I’ve been collecting a few pieces over the years and am resisting the urge to buy them all!
  • Instant Pot – Revolutionize dinner! This electric pressure cooker makes roasts in about an hour and turns tough cuts of meat into deliciously tender meals. You can even cook frozen meat in it on busy days when you forgot to defrost the meat that morning.
  • The Wellness Mama Cookbook or The Wellness Mama 5-Step Lifestyle Detox – Ok, I’m biased, but my cookbook is filled with two hundred delicious real-food recipes that our family loves (and I know yours will, too!).
  • Cheesecake – To go with a cup of tea or simply for a healthier version of this delicious dessert, try a Wonder Monday Cheesecake. Save $5 off your order with the code WELLNESSMAMA5.

Clean Water and Drinks

  • Hydroflask Water Bottle – These steel bottles are cute and really functional. They keep liquids cold for up to 24 hours and hot for up to twelve. Clearly Filtered also makes similar bottles but with a filter built-in. It’s an easy way to always have clean, filtered water on the go.
  • RTIC Tumbler – This one performs as well as the high-priced Yeti, and I use mine all the time. Great for coffee, smoothies, and water.
  • Clean Water and more – Our friends at Radiant Life carry so many high-quality products that I couldn’t live without. Moms often worry about the health of their families. Our Radiant Life water filter was one of my favorite gifts ever.
  • French Press Coffee Maker – Coffee is my sanity some days. If the mom in your life is the same way, help her ditch the toxic plastic coffee maker with a glass French press or any of these non-toxic coffee makers.
  • Four Sigmatic Coffee – I guarantee she’s been wanting to try it, and Mother’s Day is the perfect excuse to splurge. It also makes a great “Happy Mother’s Day to me” gift! If she’s not into mushroom coffee, try a bag of smooth, amazing Purity Coffee. I often blend the two.
  • Wine Subscription – The secret to a happy mom? Wine showing up at the door! Just joking, of course (kind of), but if Mom is a wine lover, this is the gift that keeps on giving. I especially like this one from Dry Farms because I never get headaches from it like I used to from even just one glass of regular wine. It’s organic, low-sugar, and free of unhealthy additives.
  • Pique Tea – For the Mom who begins (or ends!) her day with a cup of tea. Pique uses incredibly fresh and pure ingredients and triple screens for toxins.
  • Kombucha Brewing – Give mom everything she needs to brew her own kombucha (including classes!). 

Relaxation and Pampering

  • Myobuddy Massager – An amazing handheld massager that rivals what chiropractors use in-office. And some of them do use Myobuddy. This percussive massager heats up, vibrates, and feels like a real massage. This is an especially great gift for a nursing mom to give her some love on her neck, shoulders, and back. Use the code WELLNESSMAMA for special discounts!
  • Shiatsu Massage Pillow – I received this as a gift and absolutely love it! It rivals an actual massage, and I use it all the time after long days of cooking and running around with the kids.
  • 100% Silk Sleep Mask – A sleep mask that’s actually comfortable. This mulberry silk sleep mask feels lightweight and is great for travel or home. I often use mine!
  • Dry Brush Set – Brushing isn’t just for hair and teeth. Brushing skin can help it stay smooth and supple, move lymph, and may improve collagen. It also feels great and is super-relaxing.
  • Plant Therapy essential oils come in beautiful boxed gift sets for Mother’s Day (choose from several). I also can’t get enough of their natural Himalayan salt scrubs, body cremes, and body butter and balm boxes.
  • Nail Polish – Pick out a few fun colors and have a girls’ spa night in. Add in this fun manicure set.
  • Fontana candles – I finally found a non-toxic candle that I love. Their candles are made with beeswax and coconut and scented with essential oils. They even use wooden wicks. They have some great scents, including spiced latte.

Healthy Lifestyle 

  • Wake-up Light Gentle Alarm Clock – Make waking up less of a chore with this natural alarm clock. Mom can gently wake up to gradual light and sound with this wake-up light.
  • Himalayan Salt Lamp – Mom can enjoy the soothing warm orange glow at night from these beautiful lamps. Doesn’t disrupt circadian rhythms with blue light!
  • BON CHARGE Glasses – I wear these after dark for better sleep. There’s lots of evidence on the benefits of avoiding blue light after dark.
  • 10,000 Lux Happy Light – I use this super-bright light in the morning on winter days to keep my cortisol levels healthy.
  • Sauna – While we’re dreaming, how about a sauna? A sound-proof house of her own away from everything that will also improve her health!? She’ll be thanking you for years! I also love this personal sauna and used it for years in my bedroom.
  • Sauna Blanket – Sauna has tons of health benefits, but not everyone has the space for one. This sauna blanket is a great alternative for those who are short on space and/or need to find a budget-friendly sauna. Simply unfold it, plug it in, and relax in the blanket while you watch tv or listen to music or a podcast. Use code WELLNESSMAMA20 for a discount.
  • Apollo Neuro – Unlike other wearable devices, this doesn’t track your stress or sleep, it helps fix them. It releases soothing vibrations that can help mom feel calmer, get better sleep, and be more focused. Use code wellnessmama15 for a discount.

Miscellaneous

  • Amazon Gift Cards– Give mom the gift of a gift card. Amazon has tons of items available and this way she can choose exactly what she wants.
  • Wine Bottle Tiki Torch – Upcycle old wine bottles with these adorable tiki-torch kits.
  • Beekeeping Course – If mom already has everything, why not try an intro to beekeeping course? 

If timely shipping is a concern, no worries. Slip a picture of the gift in a box or a card and Mom will have something to look forward to.

Bottom Line: Show Mom Lots of Love!

I’m not always a fan of Hallmark holidays, but moms give so much day in and day out (pregnancy and childbirth, just for starters!) and certainly deserve to be celebrated. Show Mom a little (or a lot) of extra love and care this Mother’s Day and every day… hopefully, some of these ideas help!

What have been your favorite Mother’s Day gifts to get or give? Please share below!

Salmonella in Chickens: What Causes and How to Prevent It?

Raising chickens is one of the many aspects of becoming a more self-sufficient person. Whether you’re after fresh eggs, a lower grocery bill, or just want to know exactly where your food comes from, keeping a backyard flock is a great step toward a more sustainable lifestyle.

But with the perks come a few responsibilities—like making sure your chickens (and the people around them) stay healthy.

One of the biggest concerns for chicken keepers is Salmonella. It’s a common bacteria that chickens can carry without any obvious signs, and it can quietly make its way to humans if you’re not careful.

The good news?

With the right care, a solid setup, and some basic hygiene habits, you can prevent Salmonella from becoming a problem in the first place.

In this write-up, you’ll know what Salmonella is and how you can prevent it from to keep your chickens and household safe.

What Is Salmonella in Chickens?

Salmonella is a bacteria that lives in the intestines of animals and humans. In chickens, it’s often present without causing any visible illness. A bird might look totally healthy but still shed the bacteria in its droppings, contaminating the coop, feed, and even eggs.

The most common strain found in chickens is Salmonella enterica, which can spread to humans through direct contact or by handling or consuming contaminated eggs, meat, or surfaces. Since it’s zoonotic—able to pass between animals and people—it’s important to take it seriously.

Sometimes infected chickens show signs like diarrhea or loss of appetite, but most of the time, they appear fine. That’s why good sanitation and biosecurity matter, even if your flock looks healthy.

Chicks and young birds are especially vulnerable and can spread Salmonella quickly in crowded, dirty spaces. Early care and clean living conditions go a long way in keeping the whole flock safe.

Do Backyard Chickens Carry Salmonella?

Yes, backyard chickens can carry Salmonella—even if they look perfectly healthy. The bacteria can live in their intestines without making them sick, which makes it easy to miss. But it can still spread to humans, especially kids, older adults, or anyone with a weaker immune system.

With more people raising chickens at home, Salmonella cases in humans have gone up. The CDC has warned about the risks, especially when people handle birds without washing their hands afterward.

Chickens can also pick up Salmonella from contaminated feed, water, or bedding. Once it’s in the flock, it spreads fast—especially in dirty, cramped coops.

The good news? Simple habits like regular cleaning, handwashing, and keeping rodents out go a long way in keeping everyone safe.

How Do I Know if My Chickens Have Salmonella?

Salmonella is often hard to spot because many chickens don’t show symptoms. When they do, look for persistent diarrhea, lethargy, loss of appetite, or weight loss despite normal feeding.

In laying hens, a drop in egg production or soft, misshapen eggs could be a sign of infection. If you notice these along with digestive issues, it’s a good idea to consult a vet for bacterial testing.

Chicks and young birds are especially vulnerable. Sudden death, especially in dirty or crowded conditions, should raise suspicion of Salmonella as a potential cause.

What Causes Salmonella in Chickens?

Are Chickens Warm Blooded or Cold BloodedAre Chickens Warm Blooded or Cold Blooded

Salmonella can sneak into your flock in a bunch of ways, and once it’s there, it spreads fast. One of the biggest culprits is contaminated feed or water. If chickens eat feed that’s been exposed to rodent droppings, bugs, or poor storage, they can unknowingly ingest the bacteria.

Rodents and wild birds, like mice, rats, and sparrows, are another major concern. They can carry Salmonella and bring it into the coop when they’re looking for food or shelter. Once they come into contact with the food or bedding, your chickens are at risk.

Carrier birds—those that are infected but don’t show symptoms—are also a big problem. If you add a new bird to your flock without quarantining or testing, you could unknowingly bring in the bacteria. And let’s not forget the environment: damp bedding, overcrowded coops, and poor airflow make the perfect conditions for Salmonella to grow and spread.

How Do You Get Rid of Salmonella in Chickens?

Once Salmonella makes its way into your flock, getting rid of it can be tricky—especially if some of the birds don’t show symptoms. But don’t worry, there are steps you can take to manage it and reduce the spread.

First, isolate any sick birds you spot. It’s tough to catch every infected chicken, but separating the visibly sick ones will help stop the bacteria from spreading. Disinfect their living area, and get rid of any contaminated bedding or waste.

Next, give everything a good clean. Scrub down the coop, feeders, waterers, and roosts. You’ll want to use a poultry-safe disinfectant, and keep up with a thorough cleaning routine for a few weeks to reduce bacteria.

It’s always a good idea to talk to a poultry vet about testing and possible treatments. While antibiotics are often avoided due to resistance concerns, a vet can guide you on how to boost your birds’ immune systems, maybe through probiotics or diet adjustments.

Lastly, some chickens may remain carriers for life. This means you’ll need to stay on top of biosecurity to avoid reinfection and prevent spreading it to other animals or people. And it’s a good idea to avoid selling or giving away birds that may be carrying the bacteria.

How to Prevent Salmonella in Chickens?

It’s way easier—and way less stressful—to prevent Salmonella than it is to deal with an outbreak. The key is keeping things clean, providing good nutrition, controlling pests, and practicing smart hygiene.

By setting up good habits and staying proactive, you’ll protect not just your flock, but your family and visitors too.

1. Practice Strong Biosecurity

Biosecurity is your first line of defense. It’s all about stopping germs and diseases from getting into your coop in the first place.

  • Limit visitors to your chicken area, especially other bird owners.
  • Change your shoes before entering the coop, or use a footbath with disinfectant.
  • Wash your hands before and after touching chickens, their eggs, or anything in the coop.
  • Use separate tools and clothes for chicken chores to avoid cross-contamination.
  • Don’t share equipment unless it’s been disinfected.

Pro tip: Set up a handwashing station near the coop with soap, water, and clean towels.

2. Keep the Coop Clean and Dry

Bacteria love dirty coops. Salmonella thrives in damp, poop-filled bedding and on soiled surfaces.

  • Remove droppings daily, especially from roosts and corners.
  • Replace bedding weekly. Pine shavings and straw are great for absorbing moisture.
  • If you use deep-litter methods, keep an eye on moisture buildup.
  • Scrub feeders and waterers weekly with warm water and poultry-safe disinfectant.
  • Make sure the coop is properly ventilated to reduce humidity.

Avoid standing water near the coop—it attracts mosquitoes and bacteria.

Also Read: How to Make Chicken Coop Smell Better?

3. Use Clean, Rodent-Proof Feed Storage

Rodents are a major Salmonella risk. They can contaminate feed, water, and bedding without you even knowing.

  • Store feed in sealed, rodent-proof containers.
  • Never leave bags or loose feed exposed, especially overnight.
  • Keep feed bins off the ground to discourage pests.
  • Regularly inspect for signs of rodent activity like chewed packaging or droppings.

You can also use peppermint oil or ultrasonic repellents to keep rodents away from feed areas.

Check this: How Do I Ferment Chicken Feed for Healthy Hens & Eggs?

4. Control Rodents and Wild Birds

Pests don’t just eat your feed—they can bring Salmonella right into your coop.

  • Check your coop regularly and seal any holes or entry points with hardware cloth.
  • Install rodent-proof feeders that only open when chickens step on them.
  • Keep feeders and waterers off the ground to avoid contamination.
  • Don’t feed wild birds near your coop—they’ll bring more friends.
  • Use traps or natural deterrents (like barn cats or mint plants) around your chicken area.

Wild birds and rodents may seem harmless, but they can bring serious bacteria into your flock.

5. Quarantine New Birds

Before adding new chickens to your flock, quarantine them first. Even if they seem healthy, they could carry hidden infections like Salmonella.

  • Isolate new birds for 2 to 3 weeks in a separate area.
  • Watch them for signs of illness like diarrhea or lethargy.
  • Clean and disinfect any shared tools or containers.
  • Ask for health records or test results if buying from a breeder.

Skipping quarantine is one of the fastest ways to bring Salmonella into your flock.

6. Handle Eggs Safely

Eggs can carry Salmonella, especially if they’ve been laid in dirty nest boxes or have been contaminated with droppings.

  • Collect eggs daily to avoid cracks or contamination.
  • Clean slightly dirty eggs with a dry cloth or brush (avoid using water).
  • If you must wash eggs, use warm water (warmer than the egg) to prevent bacteria from soaking in.
  • Refrigerate eggs right away to slow bacterial growth.
  • Never eat raw or cracked eggs.

Store eggs pointy-end down in a clean container to help preserve freshness and reduce contamination.

Check this: How to Get Rid of Coccidiosis in Chickens Naturally?

7. Educate Household Members and Children

Chickens are fun and friendly, but they’re still outdoor animals that carry bacteria. Make sure everyone in your household knows how to stay safe around the flock, especially kids.

  • Explain that chickens aren’t pets to kiss or cuddle.
  • Supervise young children and make sure they wash their hands after visiting the coop.
  • Keep poultry and egg-related items away from food-prep areas.
  • Use simple safety reminders like posters near your coop.

Also Read: 70 Things Chickens Can Eat & 30 Food Items to Avoid

Conclusion

Raising backyard chickens is rewarding, but it comes with responsibilities—especially when it comes to health and hygiene. Salmonella is a real risk for both your flock and your family. The good news is that with a few simple prevention steps, you can greatly reduce the chances of it becoming a problem.

By practicing good biosecurity, keeping your coop clean and pest-free, and handling your birds and eggs carefully, you create a safe environment for everyone. Prevention is always easier than dealing with an outbreak, and staying proactive will benefit both your chickens and your family.

Vegetarian Bolognese (Protein-Rich) | Dietitian Debbie Dishes






















Vegetarian Bolognese (Protein-Rich) | Dietitian Debbie Dishes



Tangy Apple Cider Vinaigrette Dressing

This apple cider vinaigrette is a perfect option for those who prefer their dressings to be tangy and zesty. It features a lower-than-usual ratio of oil to vinegar, plus a kick of garlic and mustard, so it’s pleasantly assertive. Use it to dress bitter greens, such as raw kale, or chicories. The dressing is also a great counterpoint to sweet flavors, so it’s ideal for salads that feature dried or fresh fruit!

There can never been too many homemade vinaigrette recipes, and this one packs a punch.

If you’re the type of person who adds an extra dash of vinegar or lemon to nearly every salad after you’ve dressed it (me!), then apple cider vinaigrette is probably right up your alley.

In addition to its bold, tangy flavor, the vinaigrette is easy to make. There are only five ingredients here, minus salt and pepper, and preparation is just a matter of whisking or shaking.

Keep this recipe on hand for all of your salads that feature bitter or boldly flavored greens, like kale or chicories.

Allow its punchy acidity to brighten up roasted root vegetables or nutty cooked whole grains.

The tangy dressing can also bring sweet flavors into balance. I love drizzling it over salads that include sliced apple, dried raisins or dates, or candied nuts.

A quick primer on apple cider vinegar

For a person with a small kitchen, I have an expansive collection of vinegars. I use all of them in my homemade dressings: champagne vinaigrette, red wine vinaigrette, balsamic vinaigrette, and so on.

Apple cider vinegar, also known as ACV, is one of the types of vinegars that I rely on most often. It’s not only good in apple cider vinaigrette, but also for marinades and creamy dressings.

Apple cider vinegar has a strong, sour taste, and you may be able to pick up on very faint apple notes when you try it.

That’s because the vinegar is made, just as the name suggests, from the juice of crushed apples. This juice is fermented with yeasts to convert its sugar into alcohol, and then eventually into acetic acid.

This fermentation process leads to the formation of spent yeast and bacteria. They often coagulate into a gelatinous mass called “the mother,” or they might look like strands of cloudiness in your bottle.

The bacteria in apple cider vinegar are probiotics, or the “good” bacteria that are found in most fermented foods.

Fact vs. fiction

Thanks to the presence of these probiotics, and also as a result of a lot of wellness hype, apple cider vinegar is frequently touted as a weight loss aid.

There’s limited research to support such claims. Drinking ACV before or after meals might cut appetite a little, thanks to its acidity.

Limited studies also suggest that it may help to slightly lower post-prandial blood glucose.

But these effects are modest, at best, and the research on them isn’t robust. ACV isn’t a sufficient or reliable therapy for prediabetes or diabetes.

Plus, the vinegar’s acidity will take a toll on tooth enamel, and it may exacerbate GERD and acid reflux.

The bottom line: apple cider vinegar is a great culinary ingredient, with the added bonus of probiotics that exist in all fermented foods. It’s not a cure-all.

A particularly punchy dressing

For most of my vinaigrette recipes, I use about a 2:1 ratio of olive oil to acid.

The ratio here is lower. I use a third cup of olive oil and quarter cup of ACV, resulting in a vinaigrette that’s unmistakably acidic, even a little spicy.

A heaping teaspoon of Dijon mustard enhances that effect.

Olive oil and a measuring spoon are pictured in a glass jar.Olive oil and a measuring spoon are pictured in a glass jar.
Modifying the ratio of olive oil to vinegar can help to increase a dressing’s power and punch.

To help balance the acidity, I also add maple syrup. This isn’t unusual for me, as I like a touch of sweetness in my vinaigrettes for balance.

But whereas I usually add a half teaspoon or teaspoon of maple syrup to dressings, I add a tablespoon to apple cider vinaigrette.

And while we’re on the topic of balance, there are savory notes in the vinaigrette, too!

One fat clove of garlic—or two smaller cloves—should be grated and added to the dressing, giving it extra bite.

How to make apple cider vinaigrette

The process of making apple cider vinaigrette is so simple. First, gather up your ingredients:

  • Olive oil
  • Apple cider vinegar
  • Garlic
  • Maple syrup
  • Dijon mustard
  • Salt
  • Freshly ground black pepper

Place them into a mason jar or glass measuring cup.

Next, just whisk the ingredients together, using a fork or a small whisk. Or, you can cover the jar tightly and give it a good shake.

If you used a liquid measuring cup, pour the vinaigrette into a storage vessel of some kind.

From here, you can store the apple cider dressing in your fridge, covered, for up to a week.

Ideas for using apple cider vinaigrette

I’ve mentioned kale and bitter greens, but the vinaigrette is also great over peppery arugula.

I also really like to pair this dressing with autumnal recipes and flavors. I use it as an alternative to the maple tahini dressing in my harvest bowls from Power Plates and on my vegan autumn harvest salad.

The vinaigrette will add brightness to any giant sheet pan of roasted sweet potatoes or butternut squash, and I love mixing it together with roasted beets.

One thing I don’t emphasize often enough is how easy it is to liven up a pot of cooked whole grains by stirring in a few tablespoons of salad dressing. Instant flavor, instant seasoning!

If you like that idea, try drizzling apple cider vinaigrette over your next batch of warm, freshly cooked farro, brown rice, or quinoa.

And if none of those ideas is calling to you, I’ll soon be writing about a winter wheat berry salad that’s a perfect use for this zippy, multi-purpose dressing.

An image of a glass bottle, which is filled with a pale-yellow apple cider vinaigrette dressing. It rests on a white surface.An image of a glass bottle, which is filled with a pale-yellow apple cider vinaigrette dressing. It rests on a white surface.
An image of a glass bottle, which is filled with a pale-yellow apple cider vinaigrette dressing. It rests on a white surface.

Tangy Apple Cider Vinaigrette Dressing

Author – Gena Hamshaw

Prep Time: 10 minutes

Total Time: 10 minutes

Yields: 8 servings

  • 1/3 cup olive oil
  • 1/4 cup apple cider vinegar
  • 1 large or 2 small cloves garlic, finely minced or grated on a microplane
  • 1 tablespoon maple syrup
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon fine salt (more to taste)
  • Freshly ground black pepper to taste
  • Whisk all ingredients together in a liquid measuring cup, then pour into a jar (or other airtight container) for storage. Store the dressing in the fridge, covered, for up to 1 week.

I hope you’ll fall in love with the powerful personality of this vinaigrette. I can’t wait to hear how you use it in your kitchen.

xo

Medical journals hit with threatening letters from Justice Department : Shots

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Ed Martin, now the interim U.S. attorney for the District of Columbia, speaks at a hearing on Capitol Hill on June 13, 2023.

Michael A. McCoy/Getty Images


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The letters began arriving at medical journals around the country over the last few weeks.

“It has been brought to my attention that more and more journals and publications … are conceding that they are partisans in various scientific debates,” wrote Edward R. Martin Jr., the interim U.S. attorney for the District of Columbia, in a letter to the journal CHEST.

Martin then asks a series of questions — about misinformation, competing viewpoints and the influence of funders such as advertisers and the National Institutes of Health.

“The public has certain expectations and you have certain responsibilities,” the letter adds. Martin asks for a response by May 2.

“We were surprised,” says Dr. Eric Rubin, the editor-in-chief of The New England Journal of Medicine, one of at least four journal editors to get a letter from Martin and probably the most prominent. “Other journals had gotten letters before, so it wasn’t a shock, but, still, a surprise.”

In addition to Rubin’s journal, Martin has sent letters to JAMA, which is published by the American Medical Association; Obstetrics & Gynecology, a journal of the American College of Obstetricians and Gynecologists; and CHEST, which is published by the American College of Chest Physicians. There may be others.

“We were concerned because there were questions that suggested that we may be biased in the research we report,” Rubin says. “We aren’t. We have a very rigorous review process. We use outside experts. We have internal editors who are experts in their fields as well. And we spend a lot of time choosing the right articles to publish and trying to get the message right. We think we’re an antidote for misinformation.”

Rubin says the letter mentioned that the journal has tax-exempt status.

“It does feel like there’s a threatening tone to the letter and it is trying to intimidate us,” Rubin says.

First Amendment protection may be no deterrent

The letters don’t cite any specific examples of supposed bias or say what action Martin might take.

But others say the letters raise serious concerns.

“It’s pretty unprecedented,” says J.T. Morris, a lawyer at the Foundation for Individual Rights and Expression, a free speech advocacy group. He says the First Amendment protects medical journals.

“Who knows? We’ve seen this administration take all sorts of action that doesn’t have a legal basis and it hasn’t stopped them,” Morris says. “And so there’s always a concern that the federal government and its officials like Ed Martin will step outside and abuse their authority and try to use the legal process and abuse the court system into compelling scientific journals and medical professionals and anybody else they disagree with into silence.”

Science depends on publication in journals

Medical journals play a crucial role in vetting and disseminating scientific information, including which treatments and public health measures work, which don’t and which ones might be dangerous or safe.

“It’s an indication of the degree to which this administration will go to try to interfere with scientific research and the scientific community,” says Carl Bergstrom, a professor of biology at the University of Washington. “They’ll do just about anything and tamper with science in any way that they think will be helpful.”

The letters come as the Trump administration has been trying to influence what scientists can say in a variety of ways. The administration has stifled communication by federal scientists and slashed studies about misinformation, about how to talk about vaccines and about LGBTQ+ health issues.

It has been requiring scientists to scrub language in their grants and research deemed “woke,” including gender terminology.

“This is a set of policies attacking the scientific community, whether it’s scientists in universities or in institutions like NIH, FDA, CDC or journals and their editors,” says Richard Horton, the editor of The Lancet, a leading British medical journal. The Lancet has not received one of the letters, Horton says, but published an editorial condemning the inquiries.

“This is a research ecosystem, and it is the working of that research ecosystem which has delivered these phenomenal breakthroughs over so many decades. And that is what’s being attacked,” Horton says.

Trump administration has criticized journals

Health and Human Services Secretary Robert F. Kennedy Jr. and National Institutes of Health Director Jay Bhattacharya have both criticized medical journals. Kennedy has even threatened legal action against journals. Just before taking over at the NIH, Bhattacharya helped start a new journal aimed at providing an alternative to mainstream publications.

Neither Martin nor the Department of Justice responded to NPR’s requests for comment.

But some other people also assert that the dominant medical journals are biased.

“I share concerns with the U.S. attorney that American scientific groups and journals have become far too activist and far too left wing in recent years,” says Judge Glock, who directs research at the Manhattan Institute, a conservative think tank.

But even Glock and others who share that view stop short of wanting the Justice Department to investigate medical journals.

“In general, the U.S. attorney shouldn’t be concerning himself or herself with the position of these particular journals,” Glock says. “They should not ask for information, and they should not be trying to encourage them to publish different types of editorials or change their editorial practices based on what a U.S. attorney feels is appropriate.”

But there is some support for how Martin is pressing the journals.

“They are absolutely biased, and we’ve seen that they’ve been captured by what I called a blob, which is a form of gatekeepers that are colluding with the Big Pharma and the public health agencies and academia and they all know each other,” says Roger Severino of the Heritage Foundation, another conservative think tank. “So, yes, there has been a lot of bias, and they should be finding the truth first and foremost. But instead they become just another special interest.”

How Long Does Kohlrabi Keep? Tips for Proper Storage

Whether you picked up some kohlrabi at the farmer’s market, received a bunch in your CSA box, or harvested a bumper crop from the garden, you may want to know how long the veggies will hold at room temperature or in the refrigerator.

Also known as cabbage turnip or turnip cabbage, this cool-season crop is a member of the Brassicaceae family bred for its swollen, bulb-like stem.

Kohlrabi can be eaten raw in salads, roasted, added to soups, or prepared in many other ways.

A close up horizontal image of a whole kohlrabi and one that is cut in half set on a wooden chopping board, pictured on a soft focus background.

If you need a refresher about how to grow this vegetable, check out our kohlrabi growing guide.

This guide explains how to store your harvest effectively, from preparation steps to ideal storage conditions.

Here’s what we’ll cover:

Preparation for Storage

If you’ve just harvested your kohlrabi crop, you may be wondering what’s the best way to store it.

First of all, remove the greens if you haven’t yet done so. These greens are edible and can be prepared much like beet greens.

A close up vertical image of a kohlrabi freshly harvested with greens still attached set on a wooden chopping board.A close up vertical image of a kohlrabi freshly harvested with greens still attached set on a wooden chopping board.

Our guide to harvesting and cooking kohlrabi greens has more information.

Next, these globe-shaped cruciferous vegetables need to be washed before storage.

5 Natural and Effective Methods

by Caitlin H,

Jul 22, 2024

Summer Detox

For several years, Detox has been a buzzword in the weight loss world.

That’s because it is an excellent way to kickstart new lifestyle choices that lead to lasting changes. A detox is also a powerful first step to helping you achieve your long-term goals. You don’t need any special products or magic ingredients to detox. Your body will naturally clear itself of toxins, and you can help the process by adopting some healthy lifestyle habits.

And if ever there’s a season for detoxing, it’s summertime. So why not start your new healthy habits today?

 

What Is a Detox?


Detoxing is the practice of eliminating harmful substances and toxins from your body. Most people think of it as following a specific diet designed to support your body in removing environmental toxins.

It’s also helpful to add hydration and your mental health into your approach to a detox. These additional elements can give you a well-rounded, wholesome approach to kickstarting healthy habits and weight loss.

 

5 Natural and Effective Summer Detox Methods

 



Diet is the most critical part of an effective detox. It’s fundamental to boosting metabolism and supporting the vital organs that remove toxins.

Avoid refined grains and bread, and swap out sugary, processed foods like cookies and candy with seasonal produce like watermelon, berries, lemons, cucumbers, celery, and avocado. You should also add antioxidant-rich foods like nuts, spices, green tea, and cocoa into your daily meal plans as often as possible.

 



Equally important to a successful summer detox is hydration. Water pushes waste out of your body while lubricating joints, helping you absorb nutrients, regulating your internal temperature, and supporting healthy digestion. The more water you drink, the more waste you’ll remove via breathing, urinating, or sweating.

Experts recommend men drink 15-16 cups of water daily and women drink 11-12 cups.

 



Cocktails, wine spritzers, and beer are very “summer.” They can also be terrible for your health if you consume them too often, damaging your liver and reducing its ability to filter toxins from your body.

If you don’t want to eliminate it from your diet completely, try limiting yourself to a few a week. It’s one of the best ways to detox.

 



Getting in tune with your thoughts by practicing mindfulness is also helpful because it encompasses a wholesome approach to your detox. The better you practice mindfulness, the better you can stay in the present moment and learn to take a deliberate, intentioned approach to losing weight.

5-10 minutes of daily meditation can improve mindfulness skills. If you’re unsure where to begin, apps like Headspace, Calm, and The Tapping Solution offer guided meditation sessions to get you started.

 



Longer life, reduced risk of disease, better energy, increasing your calorie budget — the list of reasons you should exercise is lengthy — and you’ve probably heard it all before.

Did you also know that exercising can help with your summer detox by reducing inflammation? While inflammation is vital in helping your body heal from wounds or infections, too much can be damaging.

Movement and exercise can help reduce inflammation, which supports your detoxification system and strengthens your ability to fight — and even avoid — disease.

Experts recommend that most adults do at least 150 to 300 minutes of moderate-intensity exercise weekly (or 75 to 150 minutes of vigorous-intensity exercise). Be sure to talk to your doctor before embarking on a fitness plan.

A summer detox is the perfect way to launch your weight loss journey. Consider incorporating these natural, safe methods with your Diet-to-Go meal plan and get started today!  

————————————————————————————


Author: Caitlin H

Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 


Spicy Chipotle Salmon Tacos and Slaw

Salmon is one of my favorite proteins to cook with, it’s fast, flavorful, and incredibly versatile. These chipotle salmon tacos came together after several rounds of testing, because plain taco seasoning just wasn’t cutting it. The smoky heat from chipotle chili powder brought everything to life, and paired with a crunchy slaw, these tacos went from just okay to absolutely craveworthy.

If you are anything like me, you are always looking for simple, high protein meals that help you feel good without adding stress to your day. These baked salmon tacos are ready in just 15 minutes and are a fun way to switch up your usual taco night. They’re quick enough for a weeknight and a great source of protein and fiber!

If you love the flavors in these healthy salmon tacos, be sure to try my BBQ salmon tacos or mango salsa salmon next. They’re just as quick, easy, and packed with flavor, perfect for busy weeknights when you still want something exciting on your plate.

Four chipotle salmon tacos in a taco holder on a marble counter, avocado on the side.
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How to make spicy salmon tacos

Sam’s Tips for Success

  • Use shortcuts when it makes sense. I kept the ingredient list simple by using store-bought taco seasoning and dressing. If you prefer homemade, go for it, my cilantro tahini dressing would be perfect here.
  • Cooking skin-on salmon? Bake it skin-side down on a parchment lined sheet pan. This prevents sticking and makes it easy to slide the skin off after cooking.
  • No salmon? No problem. Trout or mahi mahi would work great in this recipe too.
  • No chipotle powder? Use smoked paprika for that same smoky depth and add a pinch of crushed red pepper flakes for heat.
  • Save time on prep. Buy pre-shredded cabbage for the slaw. It’s a great way to cut down on chopping.
  • Keep your kitchen cool. Don’t want to turn on the oven? Air fry the salmon instead—it cooks fast and stays flaky with minimal cleanup.
  • Meal prep tip: The slaw holds up well in the fridge for a few days, so feel free to make it ahead of time. Just give it a quick toss before serving.
  • Reheating leftovers: Salmon is best fresh, but if you need to reheat it, the air fryer is your friend. Heat at 350ºF for 3–4 minutes until warmed through without drying it out.

Budget Friendly Add-In’s

I recognize that salmon can be on the pricier side, so if you’re feeding a crowd or looking to make the most of your ingredients, there are a few easy ways to stretch this meal:

  • Add beans: A scoop of Mexican black beans is my go-to addition. They add fiber, plant-based protein, and a creamy texture that pairs perfectly with the bold chipotle flavor.
  • Serve with rice or quinoa: Adding a grain base can help make the meal more filling, especially if you’re working with a smaller portion of salmon. I love cilantro lime quinoa as a side for these tacos.
  • Make salmon taco bowls: Use a mix of greens, grains, beans, and a little salmon in each bowl. You’ll still get all the flavor and satisfaction without needing a large portion of fish per serving.

★ Did you make this recipe? Please give it a star rating below!

  • Preheat the oven to 425F.

  • Place salmon on parchment paper lined baking sheet. Coat salmon evenly with taco seasoning, salt and chipotle powder. Bake in oven for 12 minutes.

    1.25 pounds salmon, 2 teaspoons taco seasoning, ½ teaspoon salt, ½ teaspoon chipotle powder

  • While salmon is baking, cut cabbage into thin strips, add to a large bowl. Chop cilantro and add it to the bowl with cabbage along with dressing and salt. Stir well.

    ½ head cabbage, ¼ cup cilantro, ¼ cup apple cider vinegar dressing, ½ teaspoon salt

  • When salmon is done, flake it with a fork.

  • Assemble the tacos by adding avocado, slaw and salmon and enjoy.

    8-12 tortilla shells, 1 large avocado

Tips:

  • Use your favorite taco seasoning (or make your own homemade taco seasoning) for this recipe. 
  • I used bottled apple cider vinegar dressing to keep the ingredients simple. But you can make your own dressing for the slaw by combining:
    • 2 tablespoons olive oil
    • 2 tablespoons apple cider vinegar
    • 1 teaspoon garlic powder
    • 1/2 teaspoon salt
    • 1/2 teaspoon cumin
  • Warm up the tortillas so they don’t fall apart when making tacos. Heat them up on a dry skillet, in the microwave (with a damp paper towel over top) or throw them in the oven for 1-2 minutes. 
  • Use store-bought shredded cabbage (you will need 1 bag) instead of shredding a cabbage to save time. 
  • Store leftovers separately in the fridge in airtight containers for up to 3 days. Reheat the salmon in a 350F air fryer for 3-4 minutes then assemble tacos or serve leftovers over rice, beans, quinoa or in salads. 

*Note: Recipe nutrition was calculated using 8 almond flour tortillas. 

Nutrition Information

Nutrition Facts

Amount per Serving

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.

Let others know by rating and leaving a comment below!

Common questions

Can I use frozen salmon?

Yes. Typically I recommend defrosting it first but you can cook it directly from frozen too.

  • If you choose to defrost it, the easiest way is to defrost in the fridge overnight or on the counter in cold water (swap out the water every 20 minutes or so) – this takes about 45 minutes.
    • Important: If your salmon is in vacuum-sealed packaging, don’t defrost it in that packaging. It’s best to transfer it to a zip-top bag or poke a hole in the seal to allow air in. This helps prevent the risk of harmful bacteria like Clostridium botulinum, which can grow in low-oxygen environments.
  • If you’re cooking salmon directly from frozen, plan to bake it for 15 to 20 minutes, depending on thickness.

Don’t love slaw in tacos?

No problem. These tacos are super versatile. Try chopped lettuce and tomato for a simpler topping, or load them up with favorites like pickled onions, sliced radish, or jalapeños and a squeeze of lime juice. Make them your own!

What kind of tortillas work best?

I like soft almond flour tortillas. If you have the time, I recommend you give them a quick warm-up in a dry skillet or microwave with a damp paper towel so they’re more pliable and less likely to tear. The same goes for soft corn tortillas.