[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!

Weekly menu plan

We all know planning is the typically the easiest way to make sure things go…well…to plan. Obviously, I did not plan that sentence out properly. haha 

Anyway…in this new year, Tom and I are striving to be better at meal planning. We always start out strong during the week and by Wednesday/Thursday, we just want pizza…

Taking a page from my Tone It Up trainers & my TIU nutrition plan, we did our big grocery store haul today to get ready for the week ahead. We needed to stock up on some basics, but I took a few menu ideas with me so I made sure I didn’t wander too far (down the frozen pizza aisle...).

So we have the food. Now we just have to make healthy meals with it…seems easy, right? Wrong. Tom and I both typically work incredibly long days and we’re beat when we get home. If I didn’t workout in the morning, I add on more time pre-dinner for that and all of a sudden it’s 8:00 or 9:00 pm and neither of us want to make a decision about what to eat…let alone who’s going to make it.

I’m taking a tip from the awesome blogger Raluca, of What Would Gwyneth Do, and making a weekly menu plan. It’s such a great idea, not only to keep us accountable, but to keep us creative. We get to make up the menu today and see it play out over the week!

So here we go…keep in mind I tend to eat 5-6 mini meals per day (like mid-morning yogurt and almonds or afternoon veggies and hummus). Below I’m just trying to keep track lunch/dinner…

Lunch: Kale powerhouse salad with slice of broccoli quiche
Dinner: Baked crab cakes with green beans

Lunch: Lemon chicken with green beans
Dinner: Shrimp with green peppers and quinoa

Lunch: Chicken sausage  wheat wrap with brussel sprouts and quinoa
Dinner: Salmon with polenta and spinach

Lunch: Soup with brussel sprouts
Dinner: Quinoa turkey meatballs with carrots and sweet potato

Lunch: Quinoa turkey meatball wrap with kale
Dinner: Grilled chicken with broccoli

Lunch: Loaded sweet potato (like mega loaded haha)
Dinner: Fish tacos

Lunch: Turkey chipolte chili 
Dinner: Out for dinner (planning a special afternoon with my bridesmaids, so we’ll figure this one out later :))


And there you have it. Now, let’s see if we can stick to the plan…

What helps you eat healthy during a busy week? Do you have simple go-to recipes? Make a menu plan? I’d love to hear your tips! 


Cyber Monday Tone It Up DEAL!

Tone it up Cyber monday

You’ve heard me once. You’ve heard me 1,000 times…I love my Tone It Up trainers! ♥ 

Today, Katrina & Karena are hosting a very special deal:
Everyone that joins the Tone It Up Plan will receive a FREE GIFT PACKAGE! This includes their new workout DVD, a TIU water bottle, a TIU hat, a TIU decal as well as a coupon and packet of Perfect Fit Protein (the best protein I’ve ever had…honestly).

And that’s on top of the 7 Day Slim Down & free lifetime membership – which is worth it in itself! If you’ve been thinking about joining the plan– this is the time!

If you wouldn’t mind, I’d love if you told them I referred you too! Just make sure to put my full name “Kate Bear” and email “katekatebear (at) gmail (dot) com” in the box where they ask ‘Who Referred You’? This MUST be done at checkout!
Click here to find out more about today’s deal!