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Broccoli and Kale Garlic Noodles

Broccoli and Kale Garlic Noodles

if you’re a busy mom/person, or you have a child/adult-child who still refuses to eat their greens, I definitely suggest giving these garlic noodles a try! You can always tell them that it's a new type of green pesto. With all the garlic and parmesan in it, you could barely tell the difference! Just a friendly FYI… be aware that this isn’t an appropriate lunch when you have to give a really important meeting, or if you’re going on a date. Unless your date eats these garlic noodles, too. Garlic breath is a silent but smelly killer.

Weeknight Dinners: Zucchini Rissole and Salmon with Avocado Salsa

Weeknight Dinners: Zucchini Rissole and Salmon with Avocado Salsa

Dinner just got a little bit more tasty. These two recipes will keep you satisfied and full of energy for your next workout. The vegetarian zucchini rissole is similar to a croquette or a falafel - you can use the flour of your choice to make it suitable for a gluten-free diet. It adds just the right amount of crunch to any meal.

Next, fuel up on healthy fats with salmon and avocado salsa. You'll feel emboldened by all of the nutrients that your body needs to hit your next personal best.

The Lazy Student's Lonely Lentil Salad

The Lazy Student's Lonely Lentil Salad

Not too long ago, I discovered this salad from the Salad Samurai cookbook, and I’ve been hooked. I make it twice a week, and it’s packed with healthy fats and protein, as well as spice and flavour. I thought I would share it with you, since you know, I’m just that nice and all. I call this the Lazy Student’s Lonely Lentil Salad.

2 healthy salmon recipes for fall

2 healthy salmon recipes for fall


Cooler weather means warmer dishes on our plates. As much as we'd like to eat banana ice cream every single day, it isn't comfortable to have a persistent case of the shivers. Unearth your scarves from the cavernous depths of your closet, snuggle under a warm blanket, and make these healthy salmon recipes for fall.  You'll get a generous dose of omega-3 fatty acids and you'll feel satisfied for hours.

Salmon and peas risotto

Although this recipe is a bit more complicated than the meals I include in my regular repertoire, it's absolutely worth it. This healthy salmon and peas risotto just takes a little bit of time, care, and patience. Make sure that you select fillets of salmon without any bones - you won't want them to prick your mouth as you eat this delicate dish. Use brown arborio rice to maximize the amount of fiber in this recipe, as whole grains are slower to digest and will keep you fuller for longer.

Make this for a special family dinner, or cook a big batch for yourself and eat it throughout the week. Click here for a homemade vegetable stock recipe, or use a prepared version with reduced sodium.


  • Vegetable stock – enough to cook both the salmon and the rice with it
  • Canned or frozen peas
  • 2 fillets of salmon without any fish bone
  • 1 cup of arborio rice
  • 1 onion
  • 2 cloves of garlic
  • 1 hot pepper
  • Olive oil
  • Some lemon juice
  • Salt and pepper

Salmon and peas risotto recipe - a perfect healthy family dinner // The PumpUp Blog


Bring about 2-3 cups vegetable stock to boil in a large pot. When starts to boil, turn the heat on low and then put the salmon and let it cook. When the salmon is ready, take out of pot and set aside.

In a non-stick pan sprinkle some olive oil, chop the onion and the garlic in thin squares or strips and let it cook until onion is translucent and garlic is browned. Then add the rice, stir, add one ladle of the vegetable stock at a time and stir until all the stock is gone – repeat until the rice is ready (should be a bit gummy when you bite it, rather than hard). Season as you wish.

Before you put the last ladle of stock in, cut the add in hot pepper and peas and stir until cooked. Break the salmon apart into medium flakes and fold into risotto. Add some fresh parsley and a little bit of lemon juice and enjoy.

This recipe was created by PumpUp member @annaaa_. Follow her blog to learn more about her. 

Almond Crusted Salmon

Almond Crusted Salmon - The perfect fall dinner! // The PumpUp Blog


  • 1 tbsp extra virgin olive oil
  • 1 salmon fillet
  • 1 tbsp honey
  • 1/4-1/2 cup whole almonds
  • Salt and pepper


Preheat your oven to 200 degrees celcius. Glaze an oven-proof dish with oil, place salmon in dish and cover with honey, salt, and pepper. Chop almonds into coarse pieces and sprinkle them on top of the honey-glazed salmon. Bake the salmon for 15 minutes, or until it falls into soft flakes when you break it apart with a fork.

This recipe was shared by PumpUp member schack33.

Loved these healthy salmon recipes for fall? Share your favorite ways to prepare salmon in the comments below. How often do you eat salmon?


This protein-packed rice salad won't disappoint

This protein-packed rice salad won't disappoint


Sometimes, you want your salad to be more than just lettuce. When you finish a workout, there's no better recovery meal than an easy, healthy, and affordable protein-packed rice salad. PumpUp members @tysa and @tyler_bacc made a super-simple salad with ingredients that you can find in your pantry. If you've already prepared a batch rice ahead of time, this recipe will only take mere minutes to assemble. Prep the salad in the morning and make double portions as needed— you'll have this healthy meal at your disposal for the rest of the week! Maximize the fibre content of this recipe by opting for whole-grain rice. Although the recipe calls for peas and chopped carrots, feel free to incorporate any of the vegetables you have on hand. This protein-packed rice salad would be awesome with shaved & roasted brussels sprouts.

Protein-Packed Rice Salad

This protein-packed salad is the perfect post-workout meal! It's easy, healthy, and affordable. // The PumpUp Blog


  • 2 cups of rice
  • 1/2-1 cup peas
  • 1/2-1 cup chopped carrots
  • 2 hard boiled eggs
  • A can of tuna, drained


Cook the rice and let it cool for 10 min.

While the rice is cooking, cut vegetables into small pieces and boil them. Blanch vegetables to preserve nutrients and set aside in a large bowl. Dice the hard-boiled eggs into similarly-sized cubes and toss them with the cooked vegetables. Add in the tuna and the rice. Toss salad until all ingredients are fully incorporated.

Loved learning about this protein-packed salad recipe? This was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried it in the comments below! 

7 healthy fried rice recipes that won't disappoint

7 healthy fried rice recipes that won't disappoint


The thing about fried rice is that it's as versatile as versatile can be— even more than pizza (yes, we went there). With just a few pantry staples, healthy fried rice will meld an array of flavours and ingredients together in a matter of minutes.

3 keys to make your fried rice healthier (but still tasty)

  • Use leftover brown rice. Prepare as much brown rice as you can anticipate yourself eating ahead of time. A rice cooker is an easy way to prepare large quantities of rice without having to fuss over a bubbling pot every few minutes.  Refrigerate the rice in a large tupperware so that you have it ready to eat for any meal. Colder rice will separate easier, so that the grains will have a firmer texture after you cook it. Brown rice has more fiber than white rice, and it also stabilizes blood sugar levels.
  • Go easy on the sauce. Too much soy sauce in your fried rice will impart a very salty taste, over-saturating the flavours of your other ingredients. Vegetables tend to absorb liquid sauces easily. They'll lose their crunch and taste soggy and salty if eaten the next day. If you're using soy sauce, opt for a low-sodium variety.
  • Experiment with other bases. Not down with brown rice? Use alternatives such as quinoa and cauliflower. Both mix well with other ingredients and absorb light flavours without overwhelming the dish as a whole.

Three keys to healthier fried rice (it's simple): Stick with brown rice if possible, go easy on the sauce, embrace alternatives like cauliflower, quinoa, and farro.

Chicken Fried Rice

By PumpUp members @tyler_bacc and @tysa

  • 125 g brown rice
  • 1 chicken breast, cubed
  • 1/2-1 cup peas
  • 1/2-1 cup chopped carrots
  • Slices of lean ham
  • 2 eggs
  • 2 tablespoons of low-sodium soy sauce

Directions: Cook the brown rice in a rice cooker, or boil according to package instructions. Refrigerate overnight, then set 125 g aside for fried rice. Boil peas until it turns green and tender.  Cook carrots, chicken, and ham together with vegetable oil or sesame oil. Make an omelette in a separate pan with the 2 eggs, and cut it  into the carrot mixture. Mix in rice and peas, adding a bit of soy sauce to flavour the mixture.


20 minute indonesian fried rice

20 minute Indonesian fried rice

Recipe and photo courtesy of Vikalinka

Peanuts, lime, ginger, and tumeric are what make this healthy fried rice recipe distinctly special. This is a protein-packed recipe that can be made vegetarian without the fried egg on top. Add tons of vegetables to this Indonesian fried rice for an extra nutrient boost.

Caramelized sweet potato and kale fried wild rice

Caramelized sweet potato and kale fried wild rice

 Recipe and photo courtesy of Iowa Girl Eats

Put the casserole away this Thanksgiving and don't let overly rich dishes kale your vibe. This filling, sweet, and absolutely genius wild rice recipe from Iowa Girl Eats is just the dish you need to impress a crowd. Kale offsets most of the saccharine flavour, making everything in this healthy fried rice recipe a match made in foodie heaven.

Cauliflower fried rice from the recipe critic

Cauliflower fried rice

Recipe and photo courtesy of the Recipe Critic

If you're laying low on the carbs, cauliflower fried rice is for you. With the help of a food processor and a wok, magic will happen in your kitchen. This healthy fried rice recipe from the Recipe Critic uses very few ingredients, but feel free to toss whichever leftovers you have in your own pantry.

Quinoa fried rice recipe from Gimme Some Oven

Quinoa Fried Rice

Recipe and photo courtesy of Gimme Some Oven 

The vibrant colours in this healthy fried rice recipe make it too legit to quit. The best thing about quinoa is that it comes together more quickly than brown rice. Ali from Gimme Some Oven likes to cook it with vegetable stock and then spread it out on a baking sheet to hasten the cooling process before she places the quinoa in the refrigerator. When heated in a wok, quinoa takes on a toasty, nutty flavour that enhances the dish as a whole. Plus, one cooked 100g serving of quinoa contains as much as 4.4 grams of protein!

Honey ginger tofu farro fried rice

Honey Ginger Tofu Farro Fried Rice

Recipe and photo courtesy of Pinch of Yum

Farro is a much denser grain than rice is (albeit a bit more difficult to cook). One serving of farro fried rice will leave you considerably more full than one serving of white fried rice, without the sugar crash. The puffy farro will soak up all of the flavours from the honey ginger tofu marinade, leaving a medley of happy tastes in your mouth. One cup of cooked farro contains up to 10 g of fiber and tons of protein to abate any hunger that might induce midnight cravings.

Thai baked pineapple fried rice from leelalicious

Thai Baked Pineapple Fried Rice

Recipe and photo courtesy of Leelalicious

Got a sweet tooth on the loose? There's nothing more genius than this pineapple fried rice baked in a pineapple. It's not excessive, it's just extraordinary. Cooked with tumeric, coriander, unsalted cashews, coconut milk, and soy sauce, this healthy fried rice recipe is packed with rich flavours that don't won't bust your diet.

How do you prepare healthy fried rice? Tag your best fried rice combinations on the PumpUp app and share them with the PumpUp community using the #TastyTuesday hashtag. Loved these healthy fried rice recipes? Let us know in the comments below!