REAL FOOD KNOWLEDGE

Last month, we explored how to build a balanced protein, grain, and vegetable bowl. This month, we're taking those bowls to the next level with homemade sauces that add flavor, freshness, and variety. While store-bought dressings and sauces can be convenient, these are five favorite recipes that come together quickly using everyday ingredients. If you missed last month's bowl guide, you can find it at RealFoodKnowledge.com. Five Simple Sauces to Transform Your Protein + Grain

Bowls are one of my favorite meals to keep on repeat because there are endless flavor combinations. By combining a base, protein, vegetables, toppings, and a flavorful sauce, you can create a meal that provides protein, fiber, healthy fats, and plenty of color. Sauces are often the secret ingredient that takes a bowl from good to great. Next month, we'll highlight some of our favorite sauces, so be sure to check back in the September issue. Guide to Making a Protein + Grain B

Whether you are headed out on a boat, packing for a picnic, or simply looking for an easy make-ahead meal, pasta salad is a perfect summer option. This version, inspired by Dishing Out Health, is packed with zesty flavor from pepperoncini peppers, two types of cheese, chickpeas, and colorful vegetables. One of the best things about pasta salad is how easy it is to personalize — try adding cucumbers, artichokes, salami, grilled chicken, or any vegetables you have on hand. Summ

As schedules fill up in the spring and summer months, having a simple, go-to salad can make mealtime easier. This fresh arugula salad, inspired by Love & Lemons, comes together in minutes and pairs beautifully with a variety of main dishes. It’s especially delicious alongside last month’s penne pasta with sausage. (You can find all past recipes at RealFoodKnowledge.com.) Arugula Salad with Pine Nuts & Parmesan INGREDIENTS Lemon Vinaigrette 2 tablespoons extra-virgin olive oil

This comforting pasta dish combines tender penne, savory Italian sausage, and a silky vodka cream sauce for a satisfying meal that comes together quickly. Using a quality jarred sauce keeps the recipe simple while allowing the sausage, cream, and Parmesan to build layers of flavor. It’s the kind of cozy, crowd-pleasing dinner that works equally well for a weeknight family meal or casual entertaining. Creamy Vodka Penne with Spicy Italian Sausage INGREDIENTS 8–12 ounces penne

Creamy butter beans simmered in a rich Tuscan-style sauce make for a quick, comforting, and flavor-packed meal. Inspired by a recipe from Live Eat Learn , this dish delivers big flavor thanks to sun-dried tomatoes, spices, and herbs. While delicious served with crusty French bread, these beans are equally satisfying spooned over rice or pasta for an easy weeknight dinner. Marry Me Tuscan Butter Beans INGREDIENTS 2 tablespoons unsalted butter 3 cloves garlic, minced ½ teaspoon

Salmon is well known for its anti-inflammatory omega-3 fatty acids, and this simple recipe pairs the flavorful fish with another omega-3-rich food—walnuts—to create a crunchy, nourishing crust. With just a handful of pantry ingredients, this dish comes together quickly and is elegant enough for entertaining while still easy enough for a weeknight meal. Walnut-Crusted Salmon INGREDIENTS 4 salmon fillets (about 6 oz each) 1 cup walnuts, finely chopped or pulsed in a food proces

Whether you’re hosting visitors or enjoying breakfast with your family, these Ham, Egg and Cheese Muffin Cups come together quickly and provide a hearty, protein-packed start to the day. They also store well - keep them refrigerated for up to 4 days for an easy grab-and-go breakfast. To reheat, microwave on 50% power for about 60 seconds. While the basic recipe uses just three main ingredients, feel free to incorporate your favorite flavors. Try adding diced mushrooms and

Celebrate fall with this crisp, flavorful salad that balances sweet, savory, and nutty notes. The fennel adds a refreshing, slightly anise flavor—highly recommended, but optional if you prefer. Salads are endlessly adaptable, so feel free to swap in your favorite fruits, nuts, or cheeses. Pear & Pecan Salad with Fennel and Blue Cheese SALAD INGREDIENTS 4–5 oz (1 container) mixed spring greens 1 ripe pear, thinly sliced (substitute with apple) ½ fennel bulb, thinly sliced 2–

If you are ready for a fall pasta dish, I think you will love these pasta shells with sausage, Italian herbs and 3 different types of cheese. Inspired from RachaelRecipes.com , the sausage stuffed shells are savory without being too heavy. They can be served with a salad or roasted vegetables - and warm French bread would be a great addition as well. Leftovers can be stored in the refrigerator in an airtight container for 3 to 4 days, reheating in oven at 350 F for 15 - 20 mi