[Recipe] Brussel Sprout Fennel Salad

In an attempt to get myself back to a healthy place with eating, I’ve been packing my lunch a lot more lately. It’s insane how much eating out affects us – and not only our bodies, but our wallet! I don’t know how people DON’T pack lunch on a regular basis!

Anyway, recently I purchased some fennel which I LOVE. I’ve learned from my latest Tone It Up superfood nutrition plan that it’s not only delicious, but it’s is rich in fiber, vitamin C, potassium and essential minerals! I typically sautee or roast it but, as I started chopping it, I picked up and ate a piece. It’s so pungent and tasty as-is, so I decided to put it into a salad…

katekatebear brussel sprout salad.jpg-large I chopped up some brussel sprouts (also one I typically cook, but are delicious raw) and started thinking…hmm…this is looking like a super superfood mix! I added some tasty & hot poblano peppers, then some green onions and grilled shrimp.

I coated with a light miso paste/water dressing to give it a little bit of an Asian-style taste. So good! Miso paste is made from fermented soy beans and it adds a little saltiness to dishes (which I CRAVE). Miso actually contains valuable living enzymes that are beneficial to you to restore good bacteria in your system, aid in digestion. It also has essential amino acids and B vitamins!

VOILA! Tasty new salad recipe – I had to share! :)

Kate’s Brussel Sprout Fennel Salad

  • 1/2 C brussel sprouts (thinly sliced)
  • 1/2 fennel bulb (chopped)
  • 1/2 pepper (chopped) – I used a poblano pepper for a little kick!
  • 1 green onion (chopped)
  • 1/2 C cooked shrimp (chopped)
  • 1 t miso paste
  • 1/2 C water
  • 1/2 t cayenne pepper for taste
  • S&P


  1. Wash and de-stem/seed all of the vegetables. Wash and remove the tails from your shrimp.
  2. Mix miso paste and water together thoroughly to make a light Asian-style dressing.
  3. Mix ingredients & toss with dressing. Add salt and pepper for taste
  4. Enjoy!

Looking for more superfood recipes? My trainers Katrina & Karena from Tone It Up have really helped me learn more about good foods to find and include in my diet. Check out some free recipes from them and/or sign up for their amazing TIU nutrition plan!

[Recipe] Blue Apron favorites

We’ve been loving getting packages from Blue Apron recently! Each week we get a box of ingredients and recipes for three complete meals for two. It’s been a fun ride of new and different recipes that we honestly wouldn’t try before. And it’s SO easy. Even Tom enjoys how easy it is…

thefrontrowe blue apron cooking

Below are some of my favorite pieces of recipes we’ve had so far!

cabbage apple slaw katekatebear

Cabbage Apple Slaw
Original recipe: Blue Apron Salmon Pastrami on Rye

  • 1 Granny smith apple
  • 1 Lemon (cut into wedges)
  • 1/4 head red cabbage
  • 2 T Olive oil
  • 1 T Honey
  • 1 T Whole grain mustard
  • S&P


  • Wash apples and cabbage. Core and chop into thin slices.
  • Squeeze one lemon wedge over apples to prevent browning.
  • In a medium bowl, combine mustard, honey and juice from two lemon wedges. Whisk in olive oil until mixed.
  • Stir in cabbage and make sure the mix coats.
  • Mix in apples. Season with salt and pepper.
  • Enjoy!


Dried Cherry Pistachio Quinoa

Original recipe: Blue Apron Pan-Seared Chicken

  • 3 T Dried cherries (chopped)
  • 3 T Pistachios (chopped)
  • 2 Garlic cloves (chopped)
  • 1 Shallot (chopped)
  • 1/2 C Quinoa
  • 5 oz Spinach
  • 2 oz Feta cheese (optional)
  • S&P


  • Heat a medium pot of salted water to boiling on high
  • Once the water is boiling, add the quinoa. Cook 11 to 13 minutes, or until tender. Drain thoroughly and set aside.
  • While the quinoa cooks, add the pistachios to a large, dry pan and heat on medium for 3-5 minutes, or until the nuts are toasted and fragrant, stirring frequently.
  • Add the chopped shallot and garlic and cook for approximately 30 seconds, or until fragrant.
  • Add spinach and season with salt & pepper. Cook for approximately 1-2 minutes.
  • Stir in the cherries, pistachios and quinoa.
  • Season with salt and pepper to taste and cook 1 to 2 minutes, or until thoroughly combined and heated through. Remove from heat. 
  • Garnish with feta, if you want. :)
  • Enjoy!

Pork Meatballs

Original recipe: Blue Apron Vietnamese Bun Cha

  • 1/2 Shallot (chopped)
  • 10 oz Ground pork
  • 1 oz Hoisin sauce
  • 1/4 Cup panko breadcrumbs
  • S&P


  • In a medium bowl, combine ground pork, breadcrumbs, shallot and the hoisin sauce. Add salt and pepper.
  • Roll mixture into 16-18 small meatballs (slightly smaller than a golf ball).
  •  In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium until hot. Add the meatballs and cook, stirring occasionally for about 6-8 minutes or until browned.
  • (Now of course this is meant to go into this dish, but I LOVED them and I feel like you could put them with anything! Roasted veggies, etc. would be a great pair!)
  • Enjoy!

blue apron beef ramen katekatebear

Beef Ramen

Original recipe: Blue Apron Beef Ramen

  • 9 oz Flank steak
  • 4 oz Choy sum (finely chopped)
  • 4 Garlic cloves (chopped)
  • 3 Scallions (sliced, white bottoms and green tops separated)
  • 2 oz Enoki mushrooms (root cut off and discarded)
  • 1 1-Inch piece ginger (chopped)
  • 3 T Beef demi-glace
  • 3 T White miso paste
  • 2 T Soy sauce
  • 1/8 C Hoisin sauce
  • 4 t Olive oil
  • 4 C Water
  • 12 oz Fresh ramen noodles


  • Heat a large pot of water to boiling on high.
  • Season the steak with salt and pepper on both sides.
  • In a medium pot, heat 2 teaspoons of olive oil on medium until hot. Cook the steak 3-4 minutes per side, or until it reaches your desired degree of doneness.
  • Transfer the steak to a plate, leaving any drippings in the pot. Let the steak rest for at least 5 minutes, loosely covering the plate with aluminum foil to keep warm.
  • To the pot with the steak drippings, add 2 teaspoons of olive oil and heat on medium until hot. Add garlic, ginger and white parts of scallion. Cook for approx 1-2 minutes.
  • Add choy sum and season with salt and pepper. Cook approx. 1-3 minutes of until soft/wilted.  
  • Increase the heat to high. Stir in the mushrooms, beef demi-glace, miso past, soy sauce and water.
  • While the soup is boiling, thinly slice the beef against (perpendicular to) the grain. Toss sliced steak with hoisin sauce until well coated.
  • To the large pot of boiling water, add the ramen noodes and cook 1-2 minutes, or until tender. Then drain noodles.
  • Add cooked noodles into the soup and remove from heat.
  • When serving, lay flank steak slices on top. Garnish with green pieces of scallions.
  • Enjoy!

Looking forward to move yummy recipes!





[Recipe] Superfood Kale Salad

Even though I love almost anything/everything in the pre-made foods case at the grocery store, it’s not all great/healthy for you…HOWEVER recently, my local Harris Teeter started carrying a kale superfood salad that I just fell in LOVE with! Seriously, I can do kale…but sometimes it’s a little much. I’m not sure this would ever be too much – it’s delicious!!

The problem is (well, really it’s a good thing…haha) they change their pre-made food menu every month so…just like that, this super salad came and went.

BUT like you would hope an awesome brand does, the HT team saw me tweet my 140-character-love-poem to this kale salad and answered my plea for a recipe! So, like a good little Tone It Up gal, I want to share it with all of my healthy eating friends so you can have it in your salad arsenal too!

harris teeter superfood kale salad katekatebear

Superfood Kale Salad 

Original recipe: Harris Teeter 
Cooking needs: Medium/large pot to blanch

  • 2-4 C fresh kale
  • 2-3 carrots (peeled/shredded)
  • 2 T sunflower seeds
  • 2T cashew nuts (chopped)
  • 1/2 C steamed edamame
  • 1/4 C craisins
  • 1/4 C green onions (chopped)
  • 1/4 C blueberries
  • 10 cherry tomatoes
  • Asian ginger dressing



Wash and trim stems from kale.

In a medium pot, blanch kale for approx. 5-10 minutes. Set aside and let cool.

Mix all other ingredients together, then add cooled kale.


Spinach cubes!

Honestly, as you read this, you’re going to say to yourself “WHY DIDN’T I THINK OF THAT BEFORE?!” (as I did when I found the idea).

I run into that unfortunate problem where I LOVE produce but I can’t keep up with it…I buy so much and then it ends up spoiling too quickly! Darn. One of my biggest culprits is spinach. I love adding spinach to my post-workout Perfect Fit protein smoothies because otherwise, I really don’t get enough greens in the morning.

SO, while browsing Pinterest, I found this awesome post from this cool blog The Roudy Stroudy and was immediately excited! SPINACH ICE CUBES! Why didn’t I think of that before?! (Told you you’d say it)

They are super easy to make!

spinach cubes katekatebear

  • Fill your blender/food processor with spinach
  • Add a bit of water to blend well together (I used about 1/4 C and probably could have used a little more)
  • Pour into an ice cube tray and freeze!

spinach cubes katekatebear

When you’re ready to use spinach, pop them out and use a few in your blender for a smoothie! PERFECT!



[Recipe] Perfect Green Smoothie

As you know, I start every Friday pretty early by working out with my trainer & workout buddies in TeamRick (woo woo). Today (as with every Friday) Rick was tough on us – getting us to work with new moves that work our big muscle groups and some that we don’t often use! One of the moves we finished with was a multi-layered pushup. We went from floor to bosu, bosu to bench and back down – all varying where we had our hands and, therefore, what different muscles we worked! Awesome!

katekatebear pushups teamrick

Anyway, following the workout, I needed to make sure my muscles recover and my body gets the fuel it needs for the full day ahead. SOOOOO I created this fun smoothie & I had to share it!

katekatebear perfect green smoothie Perfect Green Smoothie

Cooking needs: Blender, mixer or food processor (I use my immersion blender & it works great!)

  • 1 packet (or scoop) Perfect Fit Protein
  • 1/2 banana
  • 1 C spinach
  • 1/3 C non-fat almond milk
  • 1/3 C greek yogurt (It works perfectly with a 3.5oz Chobani Bite!)

Stir until all ingredients are well blended and enjoy!