Traditional recipes

Walnut-Crusted Salmon with Crispy Broccoli and Pilaf-Style Couscous

Walnut-Crusted Salmon with Crispy Broccoli and Pilaf-Style Couscous


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Preheat the oven to 400 degrees F. Peel, halve, and finely chop the shallot. Finely chop the walnuts.

Toss the broccoli on one side of a baking sheet with a drizzle of olive oil and a pinch of salt and pepper. Place in the oven for 15 to20 minutes, until golden brown and slightly crispy.

Heat 1 tablespoon butter in a small pot over medium heat. Add the shallot and cook, tossing for 4 to5 minutes, until softened. Add 1½ cups water and the stock concentrate and bring to a boil. Once boiling, add the couscous, cover, and set aside off the heat.

In a small bowl, combine the panko, chopped walnuts, and 1 teaspoon oil. Season with salt and pepper to taste.

Remove the baking sheet from the oven. Place the salmon on the opposite side of the baking sheet and season with salt and pepper. Evenly coat each salmon fillet with the Dijon mustard. Press the panko mixture on top of each fillet and place in the oven for 10 to 12 minutes, until the salmon is opaque in the center and the broccoli is golden brown.

Fluff the couscous with a fork. Serve with the broccoli and salmon on top.


Top 5 Flu-Fighting Food Picks

To help avoid catching dreaded sniffles, coughs and everything in between aka THE FLU this winter, Rebecca Lewis, RD for HelloFresh shares her top five food picks to boost immunity and ward off the winter blues!

Rebecca says, “Believe it or not, most immune support is based upon the health of the individual. If you eat an adequate healthy diet full of nutrient-dense foods, stay hydrated, and exercise regularly—your ability to fight the common cold and the flu increases greatly. When you are feeling run down, it is always a good idea UP your intake of fruits and vegetables to replace any critical vitamins and minerals you may be missing in your diet. It’s also important to manage your stress and get enough sleep to keep up your mental energy.”

1. Bell Peppers

1 cup of chopped red bell pepper has:

  • 48 calories
  • 524% of our daily recommended vitamin C intake
  • 108% of our daily recommended vitamin A intake
  • Is rich in carotenoids which helps to keep eyes strong
  • Is rich in antioxidant and anti-inflammatory nutrients.
  1. Broccoli

1 cup of chopped broccoli has:

  • 31 calories
  • 135% of our daily recommended vitamin C intake
  • 116% of our daily recommended vitamin K intake
  • Is full of antioxidants to fight off damage in our bodies.
  • Contributes to detoxification in our bodies.
  • Helps to make and maintain healthy teeth, bones, and skin
  1. Strawberries

1 cup of Strawberries has:

  • 47 calories
  • 141% of our daily recommended vitamin C intake
  • 11% of our daily recommended fiber intake
  • Berries are also anti-inflammatory, and since inflammation is a key driver of all chronic diseases, berries help stop that inflammation before it even begins – reducing risk of heart disease, diabetes and cancer.
  1. Salmon
  • 354 calories
  • 150% of our daily recommended vitamin D
  • 92% of our daily recommended vitamin B12
  • Salmon is one of very few food sources rich in omega-3 fatty acids – which helps to prevent inflammation in our bodies, supports heart health, boosts mood and brain power, and reduces cancer risk
  1. Sweet Potatoes

1 cup of chopped/cubed sweet potato has:

  • 114 calories
  • 377% of our daily recommended vitamin A intake
  • They are rich in the anti-oxidant beta-carotene
  • Help protect against dry skin (which is the first point of contact to defend the immune system!)

For those seeking a fool-proof way to incorporate these superfoods into their diet this season, HelloFresh has plenty of power-packed recipes coming up this fall and winter:

  • Walnut-Crusted Salmon with Crispy Roasted Broccoli and Pilaf Style Couscous
  • Roasted Sweet Potatoes with Crispy Spiced Chickpeas, Lemony Hummus, and Arugula Salad
  • Quinoa Stuffed Peppers with Goat Cheese, Mushrooms, and Shallot

Might these tips and recipes be a fit for any upcoming winter stories in the works? Complete recipes and photos can be downloaded here.

Registered Dietitian/Nutritionist & Nutrition Manager, HelloFresh

It is her mission to change the world by empowering people to take control of their health. Her passion lies in getting people back into the kitchen, reconnecting them with fresh foods, and rebuilding their confidence in having FUN with cooking.

When she thinks of cooking and eating, the image that immediately comes to mind is the comfortable and intimate nature of sharing a meal between friends and family.We are all busy in our daily lives, but taking a small portion of the day to slow down and focus on a basic need like food – sustains us more than just nutritionally. Food has the power to connect us to our bodies, our emotional drives, other people, and even nature itself.

CLICK HERE to subscribe to our FREE Daily Retreat & Renew e-tip for all things wellness and all-natural beauty products & trip giveaways!


Top 5 Flu-Fighting Food Picks

To help avoid catching dreaded sniffles, coughs and everything in between aka THE FLU this winter, Rebecca Lewis, RD for HelloFresh shares her top five food picks to boost immunity and ward off the winter blues!

Rebecca says, “Believe it or not, most immune support is based upon the health of the individual. If you eat an adequate healthy diet full of nutrient-dense foods, stay hydrated, and exercise regularly—your ability to fight the common cold and the flu increases greatly. When you are feeling run down, it is always a good idea UP your intake of fruits and vegetables to replace any critical vitamins and minerals you may be missing in your diet. It’s also important to manage your stress and get enough sleep to keep up your mental energy.”

1. Bell Peppers

1 cup of chopped red bell pepper has:

  • 48 calories
  • 524% of our daily recommended vitamin C intake
  • 108% of our daily recommended vitamin A intake
  • Is rich in carotenoids which helps to keep eyes strong
  • Is rich in antioxidant and anti-inflammatory nutrients.
  1. Broccoli

1 cup of chopped broccoli has:

  • 31 calories
  • 135% of our daily recommended vitamin C intake
  • 116% of our daily recommended vitamin K intake
  • Is full of antioxidants to fight off damage in our bodies.
  • Contributes to detoxification in our bodies.
  • Helps to make and maintain healthy teeth, bones, and skin
  1. Strawberries

1 cup of Strawberries has:

  • 47 calories
  • 141% of our daily recommended vitamin C intake
  • 11% of our daily recommended fiber intake
  • Berries are also anti-inflammatory, and since inflammation is a key driver of all chronic diseases, berries help stop that inflammation before it even begins – reducing risk of heart disease, diabetes and cancer.
  1. Salmon
  • 354 calories
  • 150% of our daily recommended vitamin D
  • 92% of our daily recommended vitamin B12
  • Salmon is one of very few food sources rich in omega-3 fatty acids – which helps to prevent inflammation in our bodies, supports heart health, boosts mood and brain power, and reduces cancer risk
  1. Sweet Potatoes

1 cup of chopped/cubed sweet potato has:

  • 114 calories
  • 377% of our daily recommended vitamin A intake
  • They are rich in the anti-oxidant beta-carotene
  • Help protect against dry skin (which is the first point of contact to defend the immune system!)

For those seeking a fool-proof way to incorporate these superfoods into their diet this season, HelloFresh has plenty of power-packed recipes coming up this fall and winter:

  • Walnut-Crusted Salmon with Crispy Roasted Broccoli and Pilaf Style Couscous
  • Roasted Sweet Potatoes with Crispy Spiced Chickpeas, Lemony Hummus, and Arugula Salad
  • Quinoa Stuffed Peppers with Goat Cheese, Mushrooms, and Shallot

Might these tips and recipes be a fit for any upcoming winter stories in the works? Complete recipes and photos can be downloaded here.

Registered Dietitian/Nutritionist & Nutrition Manager, HelloFresh

It is her mission to change the world by empowering people to take control of their health. Her passion lies in getting people back into the kitchen, reconnecting them with fresh foods, and rebuilding their confidence in having FUN with cooking.

When she thinks of cooking and eating, the image that immediately comes to mind is the comfortable and intimate nature of sharing a meal between friends and family.We are all busy in our daily lives, but taking a small portion of the day to slow down and focus on a basic need like food – sustains us more than just nutritionally. Food has the power to connect us to our bodies, our emotional drives, other people, and even nature itself.

CLICK HERE to subscribe to our FREE Daily Retreat & Renew e-tip for all things wellness and all-natural beauty products & trip giveaways!


Top 5 Flu-Fighting Food Picks

To help avoid catching dreaded sniffles, coughs and everything in between aka THE FLU this winter, Rebecca Lewis, RD for HelloFresh shares her top five food picks to boost immunity and ward off the winter blues!

Rebecca says, “Believe it or not, most immune support is based upon the health of the individual. If you eat an adequate healthy diet full of nutrient-dense foods, stay hydrated, and exercise regularly—your ability to fight the common cold and the flu increases greatly. When you are feeling run down, it is always a good idea UP your intake of fruits and vegetables to replace any critical vitamins and minerals you may be missing in your diet. It’s also important to manage your stress and get enough sleep to keep up your mental energy.”

1. Bell Peppers

1 cup of chopped red bell pepper has:

  • 48 calories
  • 524% of our daily recommended vitamin C intake
  • 108% of our daily recommended vitamin A intake
  • Is rich in carotenoids which helps to keep eyes strong
  • Is rich in antioxidant and anti-inflammatory nutrients.
  1. Broccoli

1 cup of chopped broccoli has:

  • 31 calories
  • 135% of our daily recommended vitamin C intake
  • 116% of our daily recommended vitamin K intake
  • Is full of antioxidants to fight off damage in our bodies.
  • Contributes to detoxification in our bodies.
  • Helps to make and maintain healthy teeth, bones, and skin
  1. Strawberries

1 cup of Strawberries has:

  • 47 calories
  • 141% of our daily recommended vitamin C intake
  • 11% of our daily recommended fiber intake
  • Berries are also anti-inflammatory, and since inflammation is a key driver of all chronic diseases, berries help stop that inflammation before it even begins – reducing risk of heart disease, diabetes and cancer.
  1. Salmon
  • 354 calories
  • 150% of our daily recommended vitamin D
  • 92% of our daily recommended vitamin B12
  • Salmon is one of very few food sources rich in omega-3 fatty acids – which helps to prevent inflammation in our bodies, supports heart health, boosts mood and brain power, and reduces cancer risk
  1. Sweet Potatoes

1 cup of chopped/cubed sweet potato has:

  • 114 calories
  • 377% of our daily recommended vitamin A intake
  • They are rich in the anti-oxidant beta-carotene
  • Help protect against dry skin (which is the first point of contact to defend the immune system!)

For those seeking a fool-proof way to incorporate these superfoods into their diet this season, HelloFresh has plenty of power-packed recipes coming up this fall and winter:

  • Walnut-Crusted Salmon with Crispy Roasted Broccoli and Pilaf Style Couscous
  • Roasted Sweet Potatoes with Crispy Spiced Chickpeas, Lemony Hummus, and Arugula Salad
  • Quinoa Stuffed Peppers with Goat Cheese, Mushrooms, and Shallot

Might these tips and recipes be a fit for any upcoming winter stories in the works? Complete recipes and photos can be downloaded here.

Registered Dietitian/Nutritionist & Nutrition Manager, HelloFresh

It is her mission to change the world by empowering people to take control of their health. Her passion lies in getting people back into the kitchen, reconnecting them with fresh foods, and rebuilding their confidence in having FUN with cooking.

When she thinks of cooking and eating, the image that immediately comes to mind is the comfortable and intimate nature of sharing a meal between friends and family.We are all busy in our daily lives, but taking a small portion of the day to slow down and focus on a basic need like food – sustains us more than just nutritionally. Food has the power to connect us to our bodies, our emotional drives, other people, and even nature itself.

CLICK HERE to subscribe to our FREE Daily Retreat & Renew e-tip for all things wellness and all-natural beauty products & trip giveaways!


Top 5 Flu-Fighting Food Picks

To help avoid catching dreaded sniffles, coughs and everything in between aka THE FLU this winter, Rebecca Lewis, RD for HelloFresh shares her top five food picks to boost immunity and ward off the winter blues!

Rebecca says, “Believe it or not, most immune support is based upon the health of the individual. If you eat an adequate healthy diet full of nutrient-dense foods, stay hydrated, and exercise regularly—your ability to fight the common cold and the flu increases greatly. When you are feeling run down, it is always a good idea UP your intake of fruits and vegetables to replace any critical vitamins and minerals you may be missing in your diet. It’s also important to manage your stress and get enough sleep to keep up your mental energy.”

1. Bell Peppers

1 cup of chopped red bell pepper has:

  • 48 calories
  • 524% of our daily recommended vitamin C intake
  • 108% of our daily recommended vitamin A intake
  • Is rich in carotenoids which helps to keep eyes strong
  • Is rich in antioxidant and anti-inflammatory nutrients.
  1. Broccoli

1 cup of chopped broccoli has:

  • 31 calories
  • 135% of our daily recommended vitamin C intake
  • 116% of our daily recommended vitamin K intake
  • Is full of antioxidants to fight off damage in our bodies.
  • Contributes to detoxification in our bodies.
  • Helps to make and maintain healthy teeth, bones, and skin
  1. Strawberries

1 cup of Strawberries has:

  • 47 calories
  • 141% of our daily recommended vitamin C intake
  • 11% of our daily recommended fiber intake
  • Berries are also anti-inflammatory, and since inflammation is a key driver of all chronic diseases, berries help stop that inflammation before it even begins – reducing risk of heart disease, diabetes and cancer.
  1. Salmon
  • 354 calories
  • 150% of our daily recommended vitamin D
  • 92% of our daily recommended vitamin B12
  • Salmon is one of very few food sources rich in omega-3 fatty acids – which helps to prevent inflammation in our bodies, supports heart health, boosts mood and brain power, and reduces cancer risk
  1. Sweet Potatoes

1 cup of chopped/cubed sweet potato has:

  • 114 calories
  • 377% of our daily recommended vitamin A intake
  • They are rich in the anti-oxidant beta-carotene
  • Help protect against dry skin (which is the first point of contact to defend the immune system!)

For those seeking a fool-proof way to incorporate these superfoods into their diet this season, HelloFresh has plenty of power-packed recipes coming up this fall and winter:

  • Walnut-Crusted Salmon with Crispy Roasted Broccoli and Pilaf Style Couscous
  • Roasted Sweet Potatoes with Crispy Spiced Chickpeas, Lemony Hummus, and Arugula Salad
  • Quinoa Stuffed Peppers with Goat Cheese, Mushrooms, and Shallot

Might these tips and recipes be a fit for any upcoming winter stories in the works? Complete recipes and photos can be downloaded here.

Registered Dietitian/Nutritionist & Nutrition Manager, HelloFresh

It is her mission to change the world by empowering people to take control of their health. Her passion lies in getting people back into the kitchen, reconnecting them with fresh foods, and rebuilding their confidence in having FUN with cooking.

When she thinks of cooking and eating, the image that immediately comes to mind is the comfortable and intimate nature of sharing a meal between friends and family.We are all busy in our daily lives, but taking a small portion of the day to slow down and focus on a basic need like food – sustains us more than just nutritionally. Food has the power to connect us to our bodies, our emotional drives, other people, and even nature itself.

CLICK HERE to subscribe to our FREE Daily Retreat & Renew e-tip for all things wellness and all-natural beauty products & trip giveaways!


Top 5 Flu-Fighting Food Picks

To help avoid catching dreaded sniffles, coughs and everything in between aka THE FLU this winter, Rebecca Lewis, RD for HelloFresh shares her top five food picks to boost immunity and ward off the winter blues!

Rebecca says, “Believe it or not, most immune support is based upon the health of the individual. If you eat an adequate healthy diet full of nutrient-dense foods, stay hydrated, and exercise regularly—your ability to fight the common cold and the flu increases greatly. When you are feeling run down, it is always a good idea UP your intake of fruits and vegetables to replace any critical vitamins and minerals you may be missing in your diet. It’s also important to manage your stress and get enough sleep to keep up your mental energy.”

1. Bell Peppers

1 cup of chopped red bell pepper has:

  • 48 calories
  • 524% of our daily recommended vitamin C intake
  • 108% of our daily recommended vitamin A intake
  • Is rich in carotenoids which helps to keep eyes strong
  • Is rich in antioxidant and anti-inflammatory nutrients.
  1. Broccoli

1 cup of chopped broccoli has:

  • 31 calories
  • 135% of our daily recommended vitamin C intake
  • 116% of our daily recommended vitamin K intake
  • Is full of antioxidants to fight off damage in our bodies.
  • Contributes to detoxification in our bodies.
  • Helps to make and maintain healthy teeth, bones, and skin
  1. Strawberries

1 cup of Strawberries has:

  • 47 calories
  • 141% of our daily recommended vitamin C intake
  • 11% of our daily recommended fiber intake
  • Berries are also anti-inflammatory, and since inflammation is a key driver of all chronic diseases, berries help stop that inflammation before it even begins – reducing risk of heart disease, diabetes and cancer.
  1. Salmon
  • 354 calories
  • 150% of our daily recommended vitamin D
  • 92% of our daily recommended vitamin B12
  • Salmon is one of very few food sources rich in omega-3 fatty acids – which helps to prevent inflammation in our bodies, supports heart health, boosts mood and brain power, and reduces cancer risk
  1. Sweet Potatoes

1 cup of chopped/cubed sweet potato has:

  • 114 calories
  • 377% of our daily recommended vitamin A intake
  • They are rich in the anti-oxidant beta-carotene
  • Help protect against dry skin (which is the first point of contact to defend the immune system!)

For those seeking a fool-proof way to incorporate these superfoods into their diet this season, HelloFresh has plenty of power-packed recipes coming up this fall and winter:

  • Walnut-Crusted Salmon with Crispy Roasted Broccoli and Pilaf Style Couscous
  • Roasted Sweet Potatoes with Crispy Spiced Chickpeas, Lemony Hummus, and Arugula Salad
  • Quinoa Stuffed Peppers with Goat Cheese, Mushrooms, and Shallot

Might these tips and recipes be a fit for any upcoming winter stories in the works? Complete recipes and photos can be downloaded here.

Registered Dietitian/Nutritionist & Nutrition Manager, HelloFresh

It is her mission to change the world by empowering people to take control of their health. Her passion lies in getting people back into the kitchen, reconnecting them with fresh foods, and rebuilding their confidence in having FUN with cooking.

When she thinks of cooking and eating, the image that immediately comes to mind is the comfortable and intimate nature of sharing a meal between friends and family.We are all busy in our daily lives, but taking a small portion of the day to slow down and focus on a basic need like food – sustains us more than just nutritionally. Food has the power to connect us to our bodies, our emotional drives, other people, and even nature itself.

CLICK HERE to subscribe to our FREE Daily Retreat & Renew e-tip for all things wellness and all-natural beauty products & trip giveaways!


Top 5 Flu-Fighting Food Picks

To help avoid catching dreaded sniffles, coughs and everything in between aka THE FLU this winter, Rebecca Lewis, RD for HelloFresh shares her top five food picks to boost immunity and ward off the winter blues!

Rebecca says, “Believe it or not, most immune support is based upon the health of the individual. If you eat an adequate healthy diet full of nutrient-dense foods, stay hydrated, and exercise regularly—your ability to fight the common cold and the flu increases greatly. When you are feeling run down, it is always a good idea UP your intake of fruits and vegetables to replace any critical vitamins and minerals you may be missing in your diet. It’s also important to manage your stress and get enough sleep to keep up your mental energy.”

1. Bell Peppers

1 cup of chopped red bell pepper has:

  • 48 calories
  • 524% of our daily recommended vitamin C intake
  • 108% of our daily recommended vitamin A intake
  • Is rich in carotenoids which helps to keep eyes strong
  • Is rich in antioxidant and anti-inflammatory nutrients.
  1. Broccoli

1 cup of chopped broccoli has:

  • 31 calories
  • 135% of our daily recommended vitamin C intake
  • 116% of our daily recommended vitamin K intake
  • Is full of antioxidants to fight off damage in our bodies.
  • Contributes to detoxification in our bodies.
  • Helps to make and maintain healthy teeth, bones, and skin
  1. Strawberries

1 cup of Strawberries has:

  • 47 calories
  • 141% of our daily recommended vitamin C intake
  • 11% of our daily recommended fiber intake
  • Berries are also anti-inflammatory, and since inflammation is a key driver of all chronic diseases, berries help stop that inflammation before it even begins – reducing risk of heart disease, diabetes and cancer.
  1. Salmon
  • 354 calories
  • 150% of our daily recommended vitamin D
  • 92% of our daily recommended vitamin B12
  • Salmon is one of very few food sources rich in omega-3 fatty acids – which helps to prevent inflammation in our bodies, supports heart health, boosts mood and brain power, and reduces cancer risk
  1. Sweet Potatoes

1 cup of chopped/cubed sweet potato has:

  • 114 calories
  • 377% of our daily recommended vitamin A intake
  • They are rich in the anti-oxidant beta-carotene
  • Help protect against dry skin (which is the first point of contact to defend the immune system!)

For those seeking a fool-proof way to incorporate these superfoods into their diet this season, HelloFresh has plenty of power-packed recipes coming up this fall and winter:

  • Walnut-Crusted Salmon with Crispy Roasted Broccoli and Pilaf Style Couscous
  • Roasted Sweet Potatoes with Crispy Spiced Chickpeas, Lemony Hummus, and Arugula Salad
  • Quinoa Stuffed Peppers with Goat Cheese, Mushrooms, and Shallot

Might these tips and recipes be a fit for any upcoming winter stories in the works? Complete recipes and photos can be downloaded here.

Registered Dietitian/Nutritionist & Nutrition Manager, HelloFresh

It is her mission to change the world by empowering people to take control of their health. Her passion lies in getting people back into the kitchen, reconnecting them with fresh foods, and rebuilding their confidence in having FUN with cooking.

When she thinks of cooking and eating, the image that immediately comes to mind is the comfortable and intimate nature of sharing a meal between friends and family.We are all busy in our daily lives, but taking a small portion of the day to slow down and focus on a basic need like food – sustains us more than just nutritionally. Food has the power to connect us to our bodies, our emotional drives, other people, and even nature itself.

CLICK HERE to subscribe to our FREE Daily Retreat & Renew e-tip for all things wellness and all-natural beauty products & trip giveaways!


Top 5 Flu-Fighting Food Picks

To help avoid catching dreaded sniffles, coughs and everything in between aka THE FLU this winter, Rebecca Lewis, RD for HelloFresh shares her top five food picks to boost immunity and ward off the winter blues!

Rebecca says, “Believe it or not, most immune support is based upon the health of the individual. If you eat an adequate healthy diet full of nutrient-dense foods, stay hydrated, and exercise regularly—your ability to fight the common cold and the flu increases greatly. When you are feeling run down, it is always a good idea UP your intake of fruits and vegetables to replace any critical vitamins and minerals you may be missing in your diet. It’s also important to manage your stress and get enough sleep to keep up your mental energy.”

1. Bell Peppers

1 cup of chopped red bell pepper has:

  • 48 calories
  • 524% of our daily recommended vitamin C intake
  • 108% of our daily recommended vitamin A intake
  • Is rich in carotenoids which helps to keep eyes strong
  • Is rich in antioxidant and anti-inflammatory nutrients.
  1. Broccoli

1 cup of chopped broccoli has:

  • 31 calories
  • 135% of our daily recommended vitamin C intake
  • 116% of our daily recommended vitamin K intake
  • Is full of antioxidants to fight off damage in our bodies.
  • Contributes to detoxification in our bodies.
  • Helps to make and maintain healthy teeth, bones, and skin
  1. Strawberries

1 cup of Strawberries has:

  • 47 calories
  • 141% of our daily recommended vitamin C intake
  • 11% of our daily recommended fiber intake
  • Berries are also anti-inflammatory, and since inflammation is a key driver of all chronic diseases, berries help stop that inflammation before it even begins – reducing risk of heart disease, diabetes and cancer.
  1. Salmon
  • 354 calories
  • 150% of our daily recommended vitamin D
  • 92% of our daily recommended vitamin B12
  • Salmon is one of very few food sources rich in omega-3 fatty acids – which helps to prevent inflammation in our bodies, supports heart health, boosts mood and brain power, and reduces cancer risk
  1. Sweet Potatoes

1 cup of chopped/cubed sweet potato has:

  • 114 calories
  • 377% of our daily recommended vitamin A intake
  • They are rich in the anti-oxidant beta-carotene
  • Help protect against dry skin (which is the first point of contact to defend the immune system!)

For those seeking a fool-proof way to incorporate these superfoods into their diet this season, HelloFresh has plenty of power-packed recipes coming up this fall and winter:

  • Walnut-Crusted Salmon with Crispy Roasted Broccoli and Pilaf Style Couscous
  • Roasted Sweet Potatoes with Crispy Spiced Chickpeas, Lemony Hummus, and Arugula Salad
  • Quinoa Stuffed Peppers with Goat Cheese, Mushrooms, and Shallot

Might these tips and recipes be a fit for any upcoming winter stories in the works? Complete recipes and photos can be downloaded here.

Registered Dietitian/Nutritionist & Nutrition Manager, HelloFresh

It is her mission to change the world by empowering people to take control of their health. Her passion lies in getting people back into the kitchen, reconnecting them with fresh foods, and rebuilding their confidence in having FUN with cooking.

When she thinks of cooking and eating, the image that immediately comes to mind is the comfortable and intimate nature of sharing a meal between friends and family.We are all busy in our daily lives, but taking a small portion of the day to slow down and focus on a basic need like food – sustains us more than just nutritionally. Food has the power to connect us to our bodies, our emotional drives, other people, and even nature itself.

CLICK HERE to subscribe to our FREE Daily Retreat & Renew e-tip for all things wellness and all-natural beauty products & trip giveaways!


Top 5 Flu-Fighting Food Picks

To help avoid catching dreaded sniffles, coughs and everything in between aka THE FLU this winter, Rebecca Lewis, RD for HelloFresh shares her top five food picks to boost immunity and ward off the winter blues!

Rebecca says, “Believe it or not, most immune support is based upon the health of the individual. If you eat an adequate healthy diet full of nutrient-dense foods, stay hydrated, and exercise regularly—your ability to fight the common cold and the flu increases greatly. When you are feeling run down, it is always a good idea UP your intake of fruits and vegetables to replace any critical vitamins and minerals you may be missing in your diet. It’s also important to manage your stress and get enough sleep to keep up your mental energy.”

1. Bell Peppers

1 cup of chopped red bell pepper has:

  • 48 calories
  • 524% of our daily recommended vitamin C intake
  • 108% of our daily recommended vitamin A intake
  • Is rich in carotenoids which helps to keep eyes strong
  • Is rich in antioxidant and anti-inflammatory nutrients.
  1. Broccoli

1 cup of chopped broccoli has:

  • 31 calories
  • 135% of our daily recommended vitamin C intake
  • 116% of our daily recommended vitamin K intake
  • Is full of antioxidants to fight off damage in our bodies.
  • Contributes to detoxification in our bodies.
  • Helps to make and maintain healthy teeth, bones, and skin
  1. Strawberries

1 cup of Strawberries has:

  • 47 calories
  • 141% of our daily recommended vitamin C intake
  • 11% of our daily recommended fiber intake
  • Berries are also anti-inflammatory, and since inflammation is a key driver of all chronic diseases, berries help stop that inflammation before it even begins – reducing risk of heart disease, diabetes and cancer.
  1. Salmon
  • 354 calories
  • 150% of our daily recommended vitamin D
  • 92% of our daily recommended vitamin B12
  • Salmon is one of very few food sources rich in omega-3 fatty acids – which helps to prevent inflammation in our bodies, supports heart health, boosts mood and brain power, and reduces cancer risk
  1. Sweet Potatoes

1 cup of chopped/cubed sweet potato has:

  • 114 calories
  • 377% of our daily recommended vitamin A intake
  • They are rich in the anti-oxidant beta-carotene
  • Help protect against dry skin (which is the first point of contact to defend the immune system!)

For those seeking a fool-proof way to incorporate these superfoods into their diet this season, HelloFresh has plenty of power-packed recipes coming up this fall and winter:

  • Walnut-Crusted Salmon with Crispy Roasted Broccoli and Pilaf Style Couscous
  • Roasted Sweet Potatoes with Crispy Spiced Chickpeas, Lemony Hummus, and Arugula Salad
  • Quinoa Stuffed Peppers with Goat Cheese, Mushrooms, and Shallot

Might these tips and recipes be a fit for any upcoming winter stories in the works? Complete recipes and photos can be downloaded here.

Registered Dietitian/Nutritionist & Nutrition Manager, HelloFresh

It is her mission to change the world by empowering people to take control of their health. Her passion lies in getting people back into the kitchen, reconnecting them with fresh foods, and rebuilding their confidence in having FUN with cooking.

When she thinks of cooking and eating, the image that immediately comes to mind is the comfortable and intimate nature of sharing a meal between friends and family.We are all busy in our daily lives, but taking a small portion of the day to slow down and focus on a basic need like food – sustains us more than just nutritionally. Food has the power to connect us to our bodies, our emotional drives, other people, and even nature itself.

CLICK HERE to subscribe to our FREE Daily Retreat & Renew e-tip for all things wellness and all-natural beauty products & trip giveaways!


Top 5 Flu-Fighting Food Picks

To help avoid catching dreaded sniffles, coughs and everything in between aka THE FLU this winter, Rebecca Lewis, RD for HelloFresh shares her top five food picks to boost immunity and ward off the winter blues!

Rebecca says, “Believe it or not, most immune support is based upon the health of the individual. If you eat an adequate healthy diet full of nutrient-dense foods, stay hydrated, and exercise regularly—your ability to fight the common cold and the flu increases greatly. When you are feeling run down, it is always a good idea UP your intake of fruits and vegetables to replace any critical vitamins and minerals you may be missing in your diet. It’s also important to manage your stress and get enough sleep to keep up your mental energy.”

1. Bell Peppers

1 cup of chopped red bell pepper has:

  • 48 calories
  • 524% of our daily recommended vitamin C intake
  • 108% of our daily recommended vitamin A intake
  • Is rich in carotenoids which helps to keep eyes strong
  • Is rich in antioxidant and anti-inflammatory nutrients.
  1. Broccoli

1 cup of chopped broccoli has:

  • 31 calories
  • 135% of our daily recommended vitamin C intake
  • 116% of our daily recommended vitamin K intake
  • Is full of antioxidants to fight off damage in our bodies.
  • Contributes to detoxification in our bodies.
  • Helps to make and maintain healthy teeth, bones, and skin
  1. Strawberries

1 cup of Strawberries has:

  • 47 calories
  • 141% of our daily recommended vitamin C intake
  • 11% of our daily recommended fiber intake
  • Berries are also anti-inflammatory, and since inflammation is a key driver of all chronic diseases, berries help stop that inflammation before it even begins – reducing risk of heart disease, diabetes and cancer.
  1. Salmon
  • 354 calories
  • 150% of our daily recommended vitamin D
  • 92% of our daily recommended vitamin B12
  • Salmon is one of very few food sources rich in omega-3 fatty acids – which helps to prevent inflammation in our bodies, supports heart health, boosts mood and brain power, and reduces cancer risk
  1. Sweet Potatoes

1 cup of chopped/cubed sweet potato has:

  • 114 calories
  • 377% of our daily recommended vitamin A intake
  • They are rich in the anti-oxidant beta-carotene
  • Help protect against dry skin (which is the first point of contact to defend the immune system!)

For those seeking a fool-proof way to incorporate these superfoods into their diet this season, HelloFresh has plenty of power-packed recipes coming up this fall and winter:

  • Walnut-Crusted Salmon with Crispy Roasted Broccoli and Pilaf Style Couscous
  • Roasted Sweet Potatoes with Crispy Spiced Chickpeas, Lemony Hummus, and Arugula Salad
  • Quinoa Stuffed Peppers with Goat Cheese, Mushrooms, and Shallot

Might these tips and recipes be a fit for any upcoming winter stories in the works? Complete recipes and photos can be downloaded here.

Registered Dietitian/Nutritionist & Nutrition Manager, HelloFresh

It is her mission to change the world by empowering people to take control of their health. Her passion lies in getting people back into the kitchen, reconnecting them with fresh foods, and rebuilding their confidence in having FUN with cooking.

When she thinks of cooking and eating, the image that immediately comes to mind is the comfortable and intimate nature of sharing a meal between friends and family.We are all busy in our daily lives, but taking a small portion of the day to slow down and focus on a basic need like food – sustains us more than just nutritionally. Food has the power to connect us to our bodies, our emotional drives, other people, and even nature itself.

CLICK HERE to subscribe to our FREE Daily Retreat & Renew e-tip for all things wellness and all-natural beauty products & trip giveaways!


Top 5 Flu-Fighting Food Picks

To help avoid catching dreaded sniffles, coughs and everything in between aka THE FLU this winter, Rebecca Lewis, RD for HelloFresh shares her top five food picks to boost immunity and ward off the winter blues!

Rebecca says, “Believe it or not, most immune support is based upon the health of the individual. If you eat an adequate healthy diet full of nutrient-dense foods, stay hydrated, and exercise regularly—your ability to fight the common cold and the flu increases greatly. When you are feeling run down, it is always a good idea UP your intake of fruits and vegetables to replace any critical vitamins and minerals you may be missing in your diet. It’s also important to manage your stress and get enough sleep to keep up your mental energy.”

1. Bell Peppers

1 cup of chopped red bell pepper has:

  • 48 calories
  • 524% of our daily recommended vitamin C intake
  • 108% of our daily recommended vitamin A intake
  • Is rich in carotenoids which helps to keep eyes strong
  • Is rich in antioxidant and anti-inflammatory nutrients.
  1. Broccoli

1 cup of chopped broccoli has:

  • 31 calories
  • 135% of our daily recommended vitamin C intake
  • 116% of our daily recommended vitamin K intake
  • Is full of antioxidants to fight off damage in our bodies.
  • Contributes to detoxification in our bodies.
  • Helps to make and maintain healthy teeth, bones, and skin
  1. Strawberries

1 cup of Strawberries has:

  • 47 calories
  • 141% of our daily recommended vitamin C intake
  • 11% of our daily recommended fiber intake
  • Berries are also anti-inflammatory, and since inflammation is a key driver of all chronic diseases, berries help stop that inflammation before it even begins – reducing risk of heart disease, diabetes and cancer.
  1. Salmon
  • 354 calories
  • 150% of our daily recommended vitamin D
  • 92% of our daily recommended vitamin B12
  • Salmon is one of very few food sources rich in omega-3 fatty acids – which helps to prevent inflammation in our bodies, supports heart health, boosts mood and brain power, and reduces cancer risk
  1. Sweet Potatoes

1 cup of chopped/cubed sweet potato has:

  • 114 calories
  • 377% of our daily recommended vitamin A intake
  • They are rich in the anti-oxidant beta-carotene
  • Help protect against dry skin (which is the first point of contact to defend the immune system!)

For those seeking a fool-proof way to incorporate these superfoods into their diet this season, HelloFresh has plenty of power-packed recipes coming up this fall and winter:

  • Walnut-Crusted Salmon with Crispy Roasted Broccoli and Pilaf Style Couscous
  • Roasted Sweet Potatoes with Crispy Spiced Chickpeas, Lemony Hummus, and Arugula Salad
  • Quinoa Stuffed Peppers with Goat Cheese, Mushrooms, and Shallot

Might these tips and recipes be a fit for any upcoming winter stories in the works? Complete recipes and photos can be downloaded here.

Registered Dietitian/Nutritionist & Nutrition Manager, HelloFresh

It is her mission to change the world by empowering people to take control of their health. Her passion lies in getting people back into the kitchen, reconnecting them with fresh foods, and rebuilding their confidence in having FUN with cooking.

When she thinks of cooking and eating, the image that immediately comes to mind is the comfortable and intimate nature of sharing a meal between friends and family.We are all busy in our daily lives, but taking a small portion of the day to slow down and focus on a basic need like food – sustains us more than just nutritionally. Food has the power to connect us to our bodies, our emotional drives, other people, and even nature itself.

CLICK HERE to subscribe to our FREE Daily Retreat & Renew e-tip for all things wellness and all-natural beauty products & trip giveaways!



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