Dash Cam: Police Traffic Stop BLM Activist Faith Dixon August 15- 2020 Moorhead Police- North Dakota

The video shows what occurred after a traffic stop involving local Black Lives Matter activist Faith Dixon. The video that was originally made public on Facebook has since been taken down. In the video, Dixon says she was upset with the way the stop was conducted in Moorhead on Saturday and has since filed a formal complaint against one officer involved. Dixon says one of the officers tried to open her door, had his hand on his gun and that she feared for her life. Dixon says she needs justice. We reached out to Moorhead Police who say shortly after 4:00 on Saturday, they pulled Dixon over on 8th Street for driving 44 in a 30 mile per hour zone. Police say they want to be as transparent as possible with the community and will be releasing more video on the incident sometime today. Dixon was cited for speeding. https://www.valleynewslive.com/2020/0…

10 Quick, Easy Meals to Make at Home

By Laura Harold

Key Takeaways

  • It’s possible to make healthy and delicious food right at home.
  • Try preparing meals in advance and storing them in the freezer for future use.
  • When you don’t have all the right ingredients on hand, simple swaps are available.

A lot of us are cooking way more than usual during our time at home because of COVID-19. For some, this can be a way to get creative, perfect kitchen skills, and try new recipes. But you’re not alone if you are tired of constantly coming up with ideas for meals—especially if you’re cooking for your family, too.

We’ve rounded up a list of 10 easy and delicious Verywell Fit recipes to help fight your cooking fatigue. These are simple but healthy meals for breakfast, lunch, dinner, and snacks. They can even be made ahead, stored, and savored for your week to come.

Don’t have an ingredient on hand? No problem. These recipes all come with suggested swaps for ingredients you might have on hand. Relieve some of that mealtime pressure while keeping your tastebuds happy.


Coconut Mango Overnight Chia Oats

Coconut Mango Overnight Chia Oats
 Kaleigh McMordie, MCN, RDN

Oats are a classic, healthy choice for breakfast (or really, for any meal of the day). You can experiment with all types of flavors to really make it your own.

With Coconut Mango Overnight Chia Oats, you’ll get a super nutrient boost from the chia seeds, which will help to keep you full and focused throughout your day. Plus, you assemble this recipe the night before and let the refrigerator do the work—no need to cook the oats!

If you are always rushing around in the morning, prepping breakfast the night before might be your answer to healthier eating habits. Eating a healthy breakfast will provide you with energy, more focus, and keep the stomach rumbles away.

One of the easiest​ and most nutritious make-ahead breakfasts is a jar of overnight oats. This recipe with coconut yogurt, mango, and chia seeds provides you with long-lasting energy, fiber, protein, and healthy fat to keep you going all morning long, and it’s easy to take with you as you’re walking out the door. You have no excuse not to eat breakfast in the morning with these delicious coconut mango overnight chia oats.


  • 1 (5.3-oz) container coconut-flavored Greek yogurt
  • 1/2 cup milk of choice
  • 1/2 cup old-fashioned rolled oats
  • 1 tablespoon chia seeds
  • 1 tablespoon unsweetened shredded coconut
  • 1/2 cup frozen mango chunks


  1. In a mason jar or other container with a lid, whisk yogurt and milk. Add oats, chia seeds, and coconut and stir to combine.

  2. Add mango chunks to the top of the jar. Cover and refrigerate overnight or at least 8 hours.

  3. Stir before eating.

Ingredient Variations and Substitutions

You can use fresh mango instead of frozen if you have it.

To make this recipe dairy-free and vegan, use coconut yogurt and nondairy milk.

Cooking and Serving Tips

To heat in the morning, warm in the microwave for 60 seconds in a microwave-safe container.

Make multiple jars at a time to have breakfast ready to go for a few days straight.


Blueberry Crunch Yogurt Bowl

Blueberry Pumpkin Yogurt Bowl
Leyla Shamayeva, MS, RD

More time indoors doesn’t make us any less busy. But you may find yourself bored by plain yogurt in the morning. Try this easy fix: Blueberry Crunch Yogurt Bowl.

All you need are blueberries, pumpkin seeds, Greek yogurt, and you’re set. Or, make your own version with whatever type of fruit (fresh or frozen) and seeds, nuts, or granola you have on-hand. Toss into your favorite yogurt and enjoy it!

Enjoying a serving of protein, fiber, and enriching antioxidants is a dietitian-approved way to start your day off strong. Even the most organized of us are sometimes short on time though, and all of us want something quick but healthy to fill us up in the morning.

You’ll only need a few minutes to put this recipe together. It’s quite versatile, so you can swap out the berries and seeds daily for a week’s worth of variety. Plus, it’s designed to offer more mono and polyunsaturated fats (the healthier fats) than saturated fat, making it a smart choice if you’re looking to balance your cholesterol levels.


  • 1/2 cup blueberries
  • 1/2 cup non-fat Greek Yogurt
  • 2 tablespoons raw pumpkin seeds


  1. Place blueberries in a microwave-safe bowl. Cover with a napkin and microwave for 45 seconds to one minute, watching closely to make sure the blueberries don’t spill out.

  2. Place Greek yogurt in a bowl. Top with the melted blueberries and pumpkin seeds.

Ingredient Variations and Substitutions

Both fresh and frozen blueberries will work for this recipe, or you can opt for another berry, like strawberries or blackberries. Similarly, swap out the pumpkin seeds for a heart-healthy nut like walnuts, almonds. Omega-3 rich chia seeds will also work, but might not provide the same satisfying crunch you’re looking for.

If you’re looking for something a bit more calorie-dense, double the recipe or increase one of the ingredients, such as the yogurt or pumpkin seeds.

Cooking and Serving Tips

The tastiest way to enjoy this 3-ingredient mixture is right after you take the blueberries out of the microwave. The hot, jammy berries contrast nicely with the cool, creamy yogurt. However, if you’re really short on time in the morning, you can just as easily prep this the night before. Store it in the fridge in a mason jar for a grab-and-go morning go-to.

If you don’t have a microwave, heat the berries over the stovetop, covered, with two tablespoons of water.

If you’re using fresh blueberries, here’s a tip: wash just the quantity you need, right before you use them, and store the rest in the fridge. If you store the batch washed, the excess moisture will decrease their shelf life.


Greek Yogurt Blender Pancakes

Greek Yogurt Pancakes
Kaleigh McMordie, MCN, RDN, LD

These Greek Yogurt Blender Pancakes are a surprising alternative to traditional pancakes and packed with way more nutrients. Simply combine oats, whole wheat flour, and Greek yogurt for a boost of protein and fiber.

Pancakes are always a great go-to for mealtime. Get creative with your toppings and have the whole family personalize their plates.


Pancakes are a weekend breakfast staple for many, but the traditional version made with white flour and butter leaves a lot to be desired nutritionally, especially when drowned in sugary pancake syrup.

Pancakes usually have very little protein or fiber, leaving you in a carb-coma and then hungry shortly thereafter. They are also usually loaded with sodium thanks to baking soda and baking powder, with boxed mixes clocking in even higher.

If you’re trying to eat a little healthier, you can still enjoy a weekend pancake breakfast with this recipe for greek yogurt blender pancakes. They are made with oats, whole wheat flour, and Greek yogurt for a filling combination of protein and fiber. They also use only a small amount of baking powder and no baking soda to cut down on the podium.

The best part is that they are super easy to make. Simply combine all of the ingredients in a blender and you’re halfway to pancakes! It’s almost as easy as a boxed mix, but way more nutritious.


  • 1/2 cup rolled oats
  • 1/2 cup white whole wheat flour
  • 1 teaspoon baking powder
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1 cup plain non-fat Greek yogurt
  • 1/4 cup almond milk or milk of choice


  1. Place all ingredients in a high powered blender and blend until smooth.

  2. Preheat a pancake griddle or nonstick skillet to 350F. Pour 1/4 cup batter onto the hot surface for each pancake. Let cook until bubbles start to appear on the surface, about 1 to 2 minutes, then flip and continue cooking until done, another minute. Repeat with the remaining batter.

  3. Serve with fresh berries and a drizzle of honey or real maple syrup.

Ingredient Variations and Substitutions

If you can find it, use reduced-sodium baking powder. It can be found in the baking aisle of most grocery stores.

To make blueberry pancakes for additional antioxidants, drop fresh blueberries directly onto the batter after you pour it onto the griddle.1 Or, use any other fruit or nuts for fun variations.

Cooking and Serving Tips

Round out the meal with fresh fruit and a scrambled egg for even more protein and balanced breakfast.

Extra pancakes can be frozen in a freezer-safe zip-top bag and reheated later for easy weekday breakfasts.

To keep the sugar in check, serve these pancakes with fresh fruit and watch the amount of maple syrup or honey you use. Try to stick with 1 tablespoon.


Tomato and Broccoli Broiled Top Breakfast Frittata

broccoli and goat cheese frittata
Rachael Hartley, RD, LD, CDE

Frittatas are a picture-perfect breakfast, and they’re not difficult to make. Try this Tomato and Broccoli Broiled Top Breakfast Frittata to treat yourself to brunch at home. If you don’t have broccoli or tomatoes, swap them out! You can use whatever fresh or frozen veggies you have on hand.

If you’re like me and a big fan of hitting the snooze button, then you know that making a nutritious and filling breakfast can be a challenge. Prepare this veggie-packed frittata on the weekend and enjoy a slice for a grab-and-go breakfast. Your stomach will thank you!


  • 8 eggs, beaten
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1 tablespoon extra-virgin olive oil
  • ½ yellow onion, peeled and chopped
  • 1 large tomato, chopped
  • 2 cups frozen broccoli florets, defrosted
  • 1 ounce goat cheese


  1. Beat eggs together with salt and pepper in a large bowl until well combined. Place rack in the middle of the oven and preheat broiler.

  2. Heat olive oil in a large, ovenproof skillet on medium heat. Add onion and saute until translucent, about 3 minutes. Stir in tomato and cook until tender, about 2 minutes. Stir in broccoli.

  3. Pour in beaten egg and move around until it covers the pan completely. Cook the frittata until it’s starting to set around the edges, then sprinkle the top with goat cheese. Place the frittata under the broiler to cook through. It should only take a minute and keep a close eye on it to make sure it doesn’t burn.

  4. With an oven-mitted hand, remove from oven, let cool slightly, then invert onto a serving plate, Cut into four slices and serve or refrigerate until ready to eat.

Ingredient Variations and Substitutions

I love to make frittatas as an easy and satisfying breakfast throughout the year and switch things up based on what vegetables are in season. Try heirloom tomatoes, basil, and mozzarella in the summer, kale, and cheddar in the fall, cauliflower and feta in the winter, and asparagus and goat cheese in the spring.

If you’d like to reduce the amount of cholesterol in this recipe, replace some of the whole eggs with egg whites. You’ll need 2 whites for every egg being replaced. You could also replace 2 eggs with ½ cup milk or unsweetened, unflavored plant milk.

To make this dairy-free, simply leave out the goat cheese.

If you like your eggs with hot sauce, stir a teaspoon into the beaten egg or douse generously with your favorite hot sauce to serve. I also like it topped with fresh herbs, like chives, green onions, or parsley.

Cooking and Serving Tips

Another fun option is to turn this recipe into a mini-frittatas baked in a muffin tin. They’re perfect for snacks or sandwiches between a whole-grain English muffin or mini-bagel to make a breakfast sandwich. To make, crack an egg into 8 wells sprayed with oil, season with a bit of salt and pepper, then whisk together with a fork. Divide the sauteed onions, tomatoes, and defrosted broccoli between the wells then bake in a 350-degree oven for about 20 minutes.

To include a serving of healthy carbs with this meal, serve this with a slice or two of whole-grain toast or English muffin, a side of fresh fruit, or add cubes or slices of steamed sweet or white potatoes to the frittata.

This frittata also makes a delicious dinner. Serve with whole-grain bread or roasted potatoes and a side salad dressed with a quick dressing of equal parts lemon juice, olive oil, and a teaspoon of mustard to emulsify.

This frittata will last 5 days covered in the refrigerator. Serve warm, reheated in the microwave for 30 seconds, or at room temperature.


Anti-Inflammatory Curried Tuna Salad Avocado Boats

Curried Tuna Salad Avocado Boat
Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD

Tuna is a classic go-to for an impromptu meal, but you’re not alone if you’re getting tired of making it the same old way. These Anti-inflammatory Curried Tuna Salad Avocado Boats are full of antioxidants from the curry powder, and conveniently, they’re served in their own little avocado bowls.

Who needs bread when you can serve your curried tuna salad in an avocado boat and reap the most anti-oxidant benefits? Here’s a delicious curried tuna salad served in an edible bowl.

This fruit and nut studded salad is also packed with antioxidant-rich curry powder. Curry powder is a blend of multiple spices, including turmeric (which gives it the orange color), coriander, ginger, cumin, fenugreek, cinnamon, black pepper, and more. In other words, it’s a who’s who of antioxidants and potent anti-inflammatory spices.

Tuna contains healthy omega-3 fats, which help to keep cells healthy and hydrated. The dish is served in half an avocado, which adds even more antioxidant power to the meal along with fiber to help keep your blood sugar stabilized.


  • 2 tablespoons 0% plain Greek yogurt
  • 4 teaspoons apple cider vinegar
  • 1 teaspoon curry powder
  • 1/4 teaspoon salt
  • 1 medium pinch ground cinnamon
  • 5-ounce can solid white albacore, drained and flaked
  • 1/4 cup finely diced carrot
  • 4 teaspoons chopped toasted cashews
  • 2 tablespoons roughly chopped raisins
  • 1 tablespoon chopped red onion
  • 1 medium avocado, sliced in half and seed removed
  • 2 teaspoons chopped parsley


  1. In a medium bowl whisk together yogurt, vinegar, curry powder, salt, and cinnamon.

  2. Add the tuna and toss to coat.

  3. Add the carrot, cashews, raisins, onion, and parsley and stir to combine.

  4. Scoop half the mixture into each half of the avocado, allowing excess to spill over the sides.

  5. Scoop out the avocado with a fork as you eat the tuna salad, enjoying a little with each bite.

Ingredient Variations and Substitutions

Substitute cashews for walnuts, pumpkin seeds, or sunflower seeds for a flavor twist. Swap in dried apricots or cranberries in place of raisins. Try canned salmon instead of canned tuna., or for a vegetarian option swap in mashed firm tofu in place of tuna. And if you’re not a fan of avocado or don’t have one handy, the filling works just as well in a hollowed-out tomato half instead of an avocado.

Cooking and Serving Tips

Top with a sprinkle of cheese and broil until melted for a “tuna melt” version. You can also cook over cooked whole grains (like quinoa or wild rice) for added complex carbohydrates and a bit of additional fiber.


Loaded Mediterranean Salad With Cauliflower Tabbouleh

loaded mediterranean salad
Molly Cleary

This Loaded Mediterranean Salad is packed with veggies and heart-healthy fats. Try making a big bowl to serve throughout your week as a full meal, as a side dish, or stuffed inside of a whole wheat wrap. Feta cheese gives this dish that classic Mediterranean flair, but you can exclude it to make this recipe vegan.

Tabbouleh is a traditional Mediterranean grain salad that’s typically made with bulgur, tomatoes, onion, and parsley, among a few other ingredients. This version is lightened up with riced cauliflower, which provides a similar consistency to bulgur but offers a lower carb and calorie count. The tabbouleh can also be eaten by itself, in a wrap, or as a dip with pita chips.

The Mediterranean diet emphasizes whole grains, vegetables, and healthy fats, which have been shown to help optimize cholesterol levels in the blood. This recipe incorporates those components with whole wheat couscous, olive oil, walnuts, and several servings of vegetables. The moderate portion of feta cheese adds rich flavor and classic Mediterranean taste.


  • 1/2 cup whole wheat couscous (dry)
  • 1 1/3 cup riced cauliflower
  • 1 cup cherry tomatoes
  • ½ cup white onion
  • 1 cup fresh parsley
  • ½ cup scallions
  • 15 mint leaves
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • Arugula, or other small leafy green of your choice
  • 4 ounces feta cheese (1 cup)
  • 1 can low sodium chickpeas
  • 1 cup cucumber (half of a large cucumber)
  • 2 ounces shelled walnuts (1/2 cup)
  • 4 tablespoons balsamic vinegar


  1. Start by making the tabbouleh (steps 1-3). Cook couscous according to package directions, omitting any butter/oil/salt.

  2. While couscous is cooking, chop your vegetables and herbs. Quarter the cherry tomatoes. Chop the onion into fine pieces.

  3. Mix couscous, riced cauliflower, tomatoes, onion, parsley, scallions, and mint in a large bowl. Add olive oil and lemon juice. Season with salt and pepper.

  4. Fill a large salad bowl with arugula, then cucumbers and tabbouleh. Sprinkle feta cheese and walnuts over the top. Drizzle with balsamic vinegar.

Ingredient Variations and Substitutions

Cauliflower florets can be riced at home. Just place the cauliflower florets into a food processor and pulse until completely broken down.

Feta cheese can be omitted to make this meal vegan.

Couscous can be replaced with quinoa to make it gluten-free.

Cooking and Servings Tips

Tabbouleh can also be made the day before and stored in the fridge. Flavors will meld together nicely overnight.

If you bought your couscous in bulk, without specified directions, bring ½ cup water to a boil. Once boiling, add the couscous, stir, and then turn off the heat. Cover and let couscous absorb the water for 5 minutes.


Spinach Turkey Meatballs With Vegetable Orzo

spinach and turkey meatballs with vegetable orzo
Molly Cleary

Meatballs are a really quick and delicious meal solution. These Spinach Turkey Meatballs use ground turkey, which is a nice and lean alternative to using red meat. Using whole wheat orzo gives this a meal a boost of whole grains, while the bell peppers provide plenty of vitamin C




Marinated Black Eyed Peas

marinated black-eyed peas
Kristy Del Coro, MS, RDN, CDN 

Marinated Black Eyed Peas are the perfect dish to make in a large quantity so you’ll have them on-hand throughout the week. Black-eyed peas are marinated in a savory mixture of dill, parsley, scallions, red wine vinegar, and topped with feta cheese. You can eat these as-is, put over rice or another grain, or add to a salad.

I’m going back to my roots with this Greek-inspired recipe for black-eyed peas, otherwise known as mavromatika. This is a no-fuss dish with minimal prep and only gets better each day as it marinates so is perfect to make in larger quantities and eat throughout the week.

The dish is a great side dish or can be added to a more traditional leafy green salad or grain bowl for extra fiber and plant-based protein. The fiber and protein count make it perfect for a diabetes-friendly diet, as they help prevent drastic blood sugar spikes.


  • 3 cups canned black-eyed peas, unsalted, drained, and rinsed well
  • 2 tablespoons finely chopped fresh dill
  • 2 tablespoons finely chopped fresh parsley
  • 1 clove garlic, crushed with a garlic press or very finely minced
  • 1/4 cup sliced scallion, preferably bottoms only (about 1/2 small bunch)
  • 3 tablespoon red wine vinegar
  • 3 tablespoon extra virgin olive oil
  • 1/4 teaspoon fine sea salt
  • pinch of ground black pepper
  • 1/4 cup crumbled feta


  1. Combine all ingredients except for feta cheese in a medium bowl and mix gently to combine. 

  2. Divide into four bowls and top with crumbled feta (1 tablespoon per serving).

  3. Refrigerate any remaining leftovers for up to one week.

Ingredient Variations and Substitutions

The feta can easily be omitted for a vegan or lactose-free dish. 

Although traditionally black-eyed peas are used, this dish can be made with many other types of beans such as white beans, kidney beans, or chickpeas.

Another acidic vinegar such as white wine vinegar can be used in place of red wine vinegar but a sweeter vinegar like balsamic vinegar would significantly change the flavor.

More or less garlic can be used based on your taste preference, but keep in mind that raw garlic becomes more intense as it marinates.

Cooking and Serving Tips

Instead of canned, you can cook beans from dry until tender and not mushy.

This dish can be eaten at room temperature immediately after mixing or cold if made in advance. Remember to mix again before serving so that beans are well coated with the dressing and herbs.

Keep in mind that there will be extra oil and vinegar at the bottom of the bowl as the beans marinate, so you may want to use a slotted spoon when serving or use a regular spoon and add it all to a salad—the extra marinade can act as a yummy vinaigrette!


Healthy Greek Gyro

Fried chicken meat with vegetables in pita bread
arfo / Getty Images

What’s great about this Healthy Greek Gyro is that there are really no rules. Get creative with your own version by throwing whatever meats and veggies you have in a pita and you’re good to go.

Our version has a hearty sliced turkey meatloaf at the base and tangy tzatziki to top it off. Get your kids involved with a “stuff your own pita” night.

Whether you are a fan of Greek food or not, these healthy Greek gyros are delicious and could easily take up a spot on your family’s regular dinner rotation. You can put a Greek spin on them by serving them with a tzatziki (cucumber) sauce and pita bread, or you can serve it alone or with mayonnaise on a sandwich. And for cooking, you can bake it like a meatloaf, or for quicker cooking, the turkey mixture divides perfectly into twelve muffin cups.

Some kids like to enjoy this dish as a “turkey meatloaf” muffin or sliced in a pita with mayonnaise, and others enjoy it as a Greek salad. We cut the meat into bite-sized pieces, add some torn fresh spinach, feta, and cherry tomatoes, then top it with the tzatziki sauce.

And what could make these Healthy Greek Gyros, made with lean ground turkey and spinach, even more appealing? You can mix all of the ingredients for the meat mixture and freeze it to defrost and cook on another night. So when you have plenty of time to assemble meals, add this one to the list. When you’d like to serve the gyros, take the mixture out of the freezer two to three days prior so that it can defrost. Then all you have to do is shape it into a meatloaf form (or divide it into the muffin tin cups) and cook.


  • 1 pound ground turkey (lean)
  • 10 ounces spinach (frozen package; thawed and squeezed)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 teaspoons cumin
  • 1 tablespoon chili powder
  • 1 tablespoon coriander
  • 1 teaspoon dried oregano
  • 2 pinches ground cinnamon
  • 1/2 cup feta cheese (crumbled)
  • 1 cup nonfat Greek yogurt
  • 1/4 cucumber (grated and pressed in a kitchen towel to remove extra moisture)
  • 1 lemon (juiced)
  • 1 clove garlic (minced)
  • 3/4 teaspoon cumin
  • 6 pitas (whole wheat)


  1. Place all ingredients for the meat (turkey, spinach, seasoning, cumin, chili powder, coriander, oregano, cinnamon, feta cheese) into a large bowl and mix together. Shape into a loaf or divide evenly between 12 greased muffin cups.

  2. Bake at 425 F for about 25 to 30 minutes or until a meat thermometer inserted into the center registers 165 F. If using the muffin tins, cook for about 15 minutes or until a meat thermometer inserted into the center registers 165 F.

  3. While the turkey is cooking, make your tzatziki sauce. Mix the yogurt, cucumber, lemon, garlic, ​and cumin together then refrigerate.

  4. Wrap the pitas in foil and place in the oven with your baking turkey for a few minutes to warm them up.

  5. When the turkey is done, slice it. Add the sliced turkey into your pita. Then add any optional ingredients that you choose or others that your family would enjoy and top with tzatziki sauce.

Ingredient Variations and Substitutions

Optional ingredients for topping your gyro include:

  • Sliced tomatoes
  • Sliced cucumber
  • Romaine or spinach

If you don’t have grill seasoning on hand, adding salt and pepper to taste will work.

Cooking and Serving Tips

If you plan to freeze your meat mixture for cooking on another day, first label a gallon sized freezer bag with “Greek Gyro Meat,” the date, and “bake at 425F 25 to 30 minutes or until 165F.” If you plan to use the muffin tin, you would write “bake at 425 F 15 minutes or until 165 F.” Then add all ingredients to the bag and mix in the bag. Remove as much air as you can, and freeze it as flat as possible for quicker defrosting. It’s best to use the meal within three months. You may want to keep a list of all of your freezer meals in your freezer along with the original freezing date to help you keep track of the meals. As you use them, scratch them off of the list.

If your ground turkey comes in a 1 1/4-pound package, you can use the whole package without adjusting the other ingredients.


Spinach and Pesto Salmon

Pesto salmon fillet and salad
Image by Sherry Galey / Getty Images

Spinach and Pesto Salmon is a low-maintenance, healthy dish to class up your dinnertime. Can’t get fresh salmon? Frozen works, too. Enjoy this savory meal that only takes a handful of ingredients to make. Plus, it’s a great meal to reheat for leftovers the next night.

Salmon is the second most popular fish in America, after canned tuna. And why not? It is both nutrient-rich and delicious. Paired here with our low-FODMAP spinach and basil pesto (no garlic and just the right amount of cheese included), your dinner guests will enjoy a colorful and fragrant festival for the senses. Serve on top of balsamic vinegar-drizzled brown or white rice. Leftovers can be gently re-warmed or enjoyed cold, in a salad with chopped cucumber and diced tomato.


  • 3 tablespoons olive oil
  • 2 tablespoons water
  • 1/8 teaspoon salt
  • 1 tablespoon pine nuts
  • 2 cups packed spinach leaves
  • ½ cup packed fresh basil
  • ¼ cup grated Parmesan cheese
  • 2 pounds salmon fillet
  • ¼ cup crumbled feta cheese


  1. Measure the olive oil, water, salt, pine nuts, and parmesan into the bowl of a blender or food processor. Add the spinach and basil leaves while the machine is running and process the pesto until a coarse paste is formed.

  2. Position the top rack of the oven about 6 inches below the broiler and preheat it with the oven door ajar. Line a baking sheet or broiling pan with foil for easy clean up.

  3. Cut the fish into 6 pieces and place fillets flesh side up on the prepared baking tray. Broil for 6 minutes, then flip the salmon over and broil until the skin is visibly blistered, about 2 minutes.

  4. Remove the pan from the oven and use a fork to gently lift the skin off the salmon. Check to make sure the salmon is almost done; pull the flakes apart gently on one of the fillets using two forks. If it is not yet opaque at least 75 percent through, continue to broil for another minute or two. If it is almost done, spread the pesto evenly on top of the salmon fillets, then sprinkle with feta cheese. Return to the broiler for 2 to 3 minutes, until pesto is bubbling and feta is softened. Serve promptly.

Ingredient Variations and Substitutions

Any ratio of spinach to basil can be used in this recipe, so use according to your flavor preference!

Cooking and Serving Tips

Cooking time for salmon can vary significantly depending on the variety of salmon and the thickness of the fillets. Adjust accordingly.

To save time, purchase pre-grated Parmesan cheese.

Be sure to use full-fat feta made of cow’s or sheep’s milk. Reduced-fat cheese will not become soft under the broiler.

Refrigerate any leftover pesto, tightly covered, to use later on top of your favorite gluten-free pasta or as a sandwich spread.