INGREDIENTS:
1 cup bulgur
1 tsp olive oil
2 red peppers, diced into 1/4-inch pieces (2 cups)
2 stalks celery, diced into 1/4-inch pieces (1 cup)
1/2 tsp dried basil
1/4 tsp sea salt
3 cloves garlic, minced
1 bunch parsley, minced (1 cup)
DRESSING
Juice 1 lemon (about 1/4 cup)
1 tbsp olive oil
1 tsp balsamic vinegar
INSTRUCTIONS:
ONE: In a medium-size heatproof bowl with lid, pour 2 cups boiling water over bulgur. Cover and place in refrigerator for 45 minutes.
TWO: Pour oil into a large nonstick skillet. Add peppers and celery, sprinkle with basil and salt, and sauté on medium-high heat for 3 minutes. Add garlic and sauté another 2 minutes. Remove from heat.
THREE: In another small bowl, stir together lemon juice, oil and vinegar for the dressing.
FOUR: When bulgur is finished soaking and water is absorbed, spoon it into a large bowl with the sautéed red pepper and celery. Add parsley. Pour dressing over and stir gently.
Serves 8
Tuesday, June 21, 2011
Roasted Salmon with Cilantro Salsa
INGREDIENTS:
1 poblano pepper
1/3 cup fresh lime juice
2 green onions, sliced
• cup packed fresh cilantro leaves, chopped
1 tsp canola oil
1/2 tsp sea salt
1 18-oz salmon fillet, skinned
INSTRUCTIONS:
ONE: Preheat oven to 350°F.
TWO: Roast pepper by laying it directly on a gas burner or beneath a broiler, turning with tongs as needed, until charred and blackened all over. Place in a bag and let steam until cool to the touch. Under running water, rub off blackened skin. Pat pepper dry with paper towel, then slit open. Scrape out seeds and interior ribs and pull off stem. Cut pepper into thin strips.
THREE: In a blender, combine pepper strips, lime juice, onions, cilantro, oil and salt; purée.
FOUR: Place salmon in a baking dish just large enough to fit fillet. Pour cilantro salsa from blender over salmon, turning fish to coat on both sides. Bake, uncovered, until fish is cooked to your liking in center, 20 to 25 minutes depending on thickness of the fish. To see if it’s done, slide a knife into the thickest part and push back to expose center; fish should be just opaque in the middle. To serve, slice fillet into pieces and spoon salsa from pan over top of each portion.
Serves 5-6
1 poblano pepper
1/3 cup fresh lime juice
2 green onions, sliced
• cup packed fresh cilantro leaves, chopped
1 tsp canola oil
1/2 tsp sea salt
1 18-oz salmon fillet, skinned
INSTRUCTIONS:
ONE: Preheat oven to 350°F.
TWO: Roast pepper by laying it directly on a gas burner or beneath a broiler, turning with tongs as needed, until charred and blackened all over. Place in a bag and let steam until cool to the touch. Under running water, rub off blackened skin. Pat pepper dry with paper towel, then slit open. Scrape out seeds and interior ribs and pull off stem. Cut pepper into thin strips.
THREE: In a blender, combine pepper strips, lime juice, onions, cilantro, oil and salt; purée.
FOUR: Place salmon in a baking dish just large enough to fit fillet. Pour cilantro salsa from blender over salmon, turning fish to coat on both sides. Bake, uncovered, until fish is cooked to your liking in center, 20 to 25 minutes depending on thickness of the fish. To see if it’s done, slide a knife into the thickest part and push back to expose center; fish should be just opaque in the middle. To serve, slice fillet into pieces and spoon salsa from pan over top of each portion.
Serves 5-6
Tilapia Fish Sticks
INGREDIENTS:
1/3 cup unsalted sunflower seeds
2 egg whites
2 1/2 tbsp flaxseeds, ground
2 tsp dried parsley
1/4 tsp ground black pepper
1/8 tsp sea salt
8 oz tilapia fillets
SAUCE
1/4 cup cucumber, minced
1 tbsp yellow onion, minced
1 1/2 tbsp white wine vinegar
1/2 tsp extra-virgin olive oil
1/2 cup nonfat Greek yogurt
Sea salt and ground black pepper, to taste
INSTRUCTIONS:
ONE: Preheat oven to 375°F.
TWO: In a mini food processor, pulse sunflower seeds for 10 to 15 seconds, until reduced to a fine consistency.
THREE: In a small bowl, whisk egg whites for 30 seconds. In a separate small bowl, stir together ground sunflower seeds, flaxseeds, parsley, pepper and salt.
FOUR: Cut tilapia fillets into thin strips, about 3 to 4 inches long. Dip strips in egg whites, then in bowl with sunflower mixture, to coat. Place strips on a foil-lined baking sheet. Bake for 10 minutes. Let cool for 5 minutes.
FOUR: Meanwhile, prepare sauce: In a small bowl, stir together cucumber, onion, vinegar and oil. Add yogurt and season with salt and pepper. Stir until well combined. Chill in refrigerator for at least 10 minutes in order to meld flavors.
Serves two
1/3 cup unsalted sunflower seeds
2 egg whites
2 1/2 tbsp flaxseeds, ground
2 tsp dried parsley
1/4 tsp ground black pepper
1/8 tsp sea salt
8 oz tilapia fillets
SAUCE
1/4 cup cucumber, minced
1 tbsp yellow onion, minced
1 1/2 tbsp white wine vinegar
1/2 tsp extra-virgin olive oil
1/2 cup nonfat Greek yogurt
Sea salt and ground black pepper, to taste
INSTRUCTIONS:
ONE: Preheat oven to 375°F.
TWO: In a mini food processor, pulse sunflower seeds for 10 to 15 seconds, until reduced to a fine consistency.
THREE: In a small bowl, whisk egg whites for 30 seconds. In a separate small bowl, stir together ground sunflower seeds, flaxseeds, parsley, pepper and salt.
FOUR: Cut tilapia fillets into thin strips, about 3 to 4 inches long. Dip strips in egg whites, then in bowl with sunflower mixture, to coat. Place strips on a foil-lined baking sheet. Bake for 10 minutes. Let cool for 5 minutes.
FOUR: Meanwhile, prepare sauce: In a small bowl, stir together cucumber, onion, vinegar and oil. Add yogurt and season with salt and pepper. Stir until well combined. Chill in refrigerator for at least 10 minutes in order to meld flavors.
Serves two
Ginger Pea Soup
Serve hot or cold.
INGREDIENTS:
4 cups frozen peas (do not thaw)
3 cups low-sodium chicken broth
2 tbsp green onion, diced
2 tsp miso (TIP: If miso is not available, substitute with 2 tsp low-sodium soy sauce.)
2 tsp ginger, coarsely chopped
1/2 cup Thai basil leaves (about 24 leaves), coarsely chopped
2 oz firm light tofu, crumbled
INSTRUCTIONS:
ONE: Heat peas with broth in a medium saucepot over medium heat. Cover and bring to a boil, about 10 minutes. Add green onion, miso, ginger and basil. Heat for about 1 minute, then remove pot from burner.
TWO: Carefully pour mixture into blender and purée until smooth, about 1 minute. (CAUTION: Mixture will be hot.) Pour into 4 bowls and top each with tofu, dividing evenly. Garnish with additional green onion or basil, if desired. Serve hot, at room temperature or chill and serve cold.
Serves four
INGREDIENTS:
4 cups frozen peas (do not thaw)
3 cups low-sodium chicken broth
2 tbsp green onion, diced
2 tsp miso (TIP: If miso is not available, substitute with 2 tsp low-sodium soy sauce.)
2 tsp ginger, coarsely chopped
1/2 cup Thai basil leaves (about 24 leaves), coarsely chopped
2 oz firm light tofu, crumbled
INSTRUCTIONS:
ONE: Heat peas with broth in a medium saucepot over medium heat. Cover and bring to a boil, about 10 minutes. Add green onion, miso, ginger and basil. Heat for about 1 minute, then remove pot from burner.
TWO: Carefully pour mixture into blender and purée until smooth, about 1 minute. (CAUTION: Mixture will be hot.) Pour into 4 bowls and top each with tofu, dividing evenly. Garnish with additional green onion or basil, if desired. Serve hot, at room temperature or chill and serve cold.
Serves four
Enchiladas
INGREDIENTS:
Edamame
1/2 small onion, diced
2 cloves garlic, smashed
1 cup frozen shelled edamame beans
1 tsp cumin, ground
1 tsp chili powder
2 tsp fresh lime juice
Sea salt and fresh ground black pepper, to taste
BEEF FILLING
1 1/2 tsp olive oil, divided
1 clove garlic, minced
1 tsp cumin, ground
8 oz sirloin beef, thinly sliced
1 medium red bell pepper, finely diced
2 cups baby spinach
1 1/2 cups all-natural low-sodium tomato sauce, divided
Sea salt and fresh ground black pepper, to taste
8 small whole-wheat or low carb tortillas (about 6 inches in diameter)
(50-60 calories each)
½ cup low-fat mozzarella cheese, shredded
INSTRUCTIONS:
ONE: Preheat oven to 425°F.
TWO: Prepare “refried” edamame: Bring 2 cups water to a boil over high heat. Add onion, garlic and edamame, bring back to a boil and cook for 4 minutes. Drain onion-bean mixture, reserving 1/4 cup cooking liquid. Pour bean mixture and reserved cooking liquid into a food processor and add cumin, chili power and lime juice. Purée until almost smooth and season with salt and black pepper. Scrape into a bowl and set aside.
THREE: Prepare beef filling: In a small bowl, combine 1/2 tsp oil, garlic and cumin. Add beef and mix well to season.
FOUR: In a nonstick sauté pan, heat remaining 1 tsp oil over medium-high heat. Add beef and sauté for about 1 minute, until lightly browned. Add corn, red pepper and spinach, and mix well to combine. Add 1/4 cup tomato sauce and cook for 1 to 2 minutes, until heated through. Season with salt and black pepper and remove from heat.
FIVE: Spread 1/2 cup remaining tomato sauce over the bottom of a 9 x 13-inch baking dish and set aside.
SIX: Spread tortillas out in a single layer on a flat work surface. Scoop 2 to 3 tbsp edamame filling and spread in the center of each tortilla. Top with 2 to 3 tbsp beef mixture and roll tightly. Place enchiladas seam-side down on top of tomato sauce in baking dish. Cover with remaining tomato sauce, top with cheese and place dish in oven. Bake enchiladas until hot throughout and cheese is melted, about 8 minutes.
Seven: Remove from oven and serve immediately.
Serves four
Edamame
1/2 small onion, diced
2 cloves garlic, smashed
1 cup frozen shelled edamame beans
1 tsp cumin, ground
1 tsp chili powder
2 tsp fresh lime juice
Sea salt and fresh ground black pepper, to taste
BEEF FILLING
1 1/2 tsp olive oil, divided
1 clove garlic, minced
1 tsp cumin, ground
8 oz sirloin beef, thinly sliced
1 medium red bell pepper, finely diced
2 cups baby spinach
1 1/2 cups all-natural low-sodium tomato sauce, divided
Sea salt and fresh ground black pepper, to taste
8 small whole-wheat or low carb tortillas (about 6 inches in diameter)
(50-60 calories each)
½ cup low-fat mozzarella cheese, shredded
INSTRUCTIONS:
ONE: Preheat oven to 425°F.
TWO: Prepare “refried” edamame: Bring 2 cups water to a boil over high heat. Add onion, garlic and edamame, bring back to a boil and cook for 4 minutes. Drain onion-bean mixture, reserving 1/4 cup cooking liquid. Pour bean mixture and reserved cooking liquid into a food processor and add cumin, chili power and lime juice. Purée until almost smooth and season with salt and black pepper. Scrape into a bowl and set aside.
THREE: Prepare beef filling: In a small bowl, combine 1/2 tsp oil, garlic and cumin. Add beef and mix well to season.
FOUR: In a nonstick sauté pan, heat remaining 1 tsp oil over medium-high heat. Add beef and sauté for about 1 minute, until lightly browned. Add corn, red pepper and spinach, and mix well to combine. Add 1/4 cup tomato sauce and cook for 1 to 2 minutes, until heated through. Season with salt and black pepper and remove from heat.
FIVE: Spread 1/2 cup remaining tomato sauce over the bottom of a 9 x 13-inch baking dish and set aside.
SIX: Spread tortillas out in a single layer on a flat work surface. Scoop 2 to 3 tbsp edamame filling and spread in the center of each tortilla. Top with 2 to 3 tbsp beef mixture and roll tightly. Place enchiladas seam-side down on top of tomato sauce in baking dish. Cover with remaining tomato sauce, top with cheese and place dish in oven. Bake enchiladas until hot throughout and cheese is melted, about 8 minutes.
Seven: Remove from oven and serve immediately.
Serves four
Chicken and Spinach Quesadillas
This is a great make ahead dish.
INGREDIENTS:
8 oz boneless skinless chicken breast
2 1/2 tsp extra-virgin olive oil, divided
Sea salt and fresh ground black pepper, to taste
1 medium white onion, finely diced
1 medium red bell pepper, diced
1 bag spinach (6 to 8 oz), stems removed
3/4 cup low-fat ricotta cheese
1/2 cup black beans, drained and rinsed under cold water
3/4 cup low-fat mozzarella cheese, shredded
1/4 cup fresh herbs (flat-leaf parsley and rosemary), chopped
Juice 1/2 lemon
Pinch nutmeg, freshly grated
8 small whole-grain or low carb tortillas (6-inch diameter each)
INSTRUCTIONS:
PREP & FREEZE
ONE: Preheat oven to 350° F.
TWO: Lightly coat chicken with 1/2 tsp oil and season with salt and black pepper. Place chicken and a parchment-lined baking sheet and roast for 14 to 16 minutes, or until fully cooked. Remove from over and let cool.
THREE: Meanwhile, heat 1 tsp oil in a large nonstick sauté pan over medium-high heat. When oil is hot, add onion and red pepper, stirring frequently until softened, about 2 to 3 minutes. Add spinach to pan and stir to combine, until spinach is slightly wilted, about 1 minute. Remove mixture from pan and pour into a paper-towel-lined bowl. Set aside and allow to cool.
Four: In a large mixing bowl, combine ricotta cheese and beans, mashing beans slightly. Add mozzarella cheese, herbs, lemon juice and nutmeg. Season with salt and black pepper, and stir well to combine. Set aside.
FIVE:When chicken is cool enough to handle, dice into 1/2-inch pieces and add to cheese mixture.
SIX: Working in small batches, squeeze excess moisture from spinach mixture with your hands. Discard any liquid, and then add spinach mixture to chicken-cheese mixture. Mix until thoroughly combined. Taste and adjust seasoning if needed.
SEVEN: On a flat surface, lay out tortillas and scoop about 1/3 cup mixture into center of each tortilla. Fold each tortilla in half, pressing gently to flatten filling evenly, until filling is about 1/4-inch from edge (you want to prevent the filling from leaking out during cooking). Lightly brush both sides of quesadilla with oil and season with salt and black pepper.
EIGHT: Wrap quesadillas in plastic wrap or resealable plastic bags in packs of 2 and lay flat in freezer. Quesadillas may be kept frozen for 2 to 3 months.
DEFROST & HEAT
ONE: Preheat oven to 350 F. Remove quesadillas from freezer and allow to defrost just enough so that quesadillas may be pulled apart from each other. Place frozen quesadillas on a parchment-lined baking sheet and bake in over for 24 to 26 minutes, or until filling is hot throughout and tortillas are golden brown and crisp. Allow filling to set for 3 minutes before cutting. Cut in half and serve immediately.
INGREDIENTS:
8 oz boneless skinless chicken breast
2 1/2 tsp extra-virgin olive oil, divided
Sea salt and fresh ground black pepper, to taste
1 medium white onion, finely diced
1 medium red bell pepper, diced
1 bag spinach (6 to 8 oz), stems removed
3/4 cup low-fat ricotta cheese
1/2 cup black beans, drained and rinsed under cold water
3/4 cup low-fat mozzarella cheese, shredded
1/4 cup fresh herbs (flat-leaf parsley and rosemary), chopped
Juice 1/2 lemon
Pinch nutmeg, freshly grated
8 small whole-grain or low carb tortillas (6-inch diameter each)
INSTRUCTIONS:
PREP & FREEZE
ONE: Preheat oven to 350° F.
TWO: Lightly coat chicken with 1/2 tsp oil and season with salt and black pepper. Place chicken and a parchment-lined baking sheet and roast for 14 to 16 minutes, or until fully cooked. Remove from over and let cool.
THREE: Meanwhile, heat 1 tsp oil in a large nonstick sauté pan over medium-high heat. When oil is hot, add onion and red pepper, stirring frequently until softened, about 2 to 3 minutes. Add spinach to pan and stir to combine, until spinach is slightly wilted, about 1 minute. Remove mixture from pan and pour into a paper-towel-lined bowl. Set aside and allow to cool.
Four: In a large mixing bowl, combine ricotta cheese and beans, mashing beans slightly. Add mozzarella cheese, herbs, lemon juice and nutmeg. Season with salt and black pepper, and stir well to combine. Set aside.
FIVE:When chicken is cool enough to handle, dice into 1/2-inch pieces and add to cheese mixture.
SIX: Working in small batches, squeeze excess moisture from spinach mixture with your hands. Discard any liquid, and then add spinach mixture to chicken-cheese mixture. Mix until thoroughly combined. Taste and adjust seasoning if needed.
SEVEN: On a flat surface, lay out tortillas and scoop about 1/3 cup mixture into center of each tortilla. Fold each tortilla in half, pressing gently to flatten filling evenly, until filling is about 1/4-inch from edge (you want to prevent the filling from leaking out during cooking). Lightly brush both sides of quesadilla with oil and season with salt and black pepper.
EIGHT: Wrap quesadillas in plastic wrap or resealable plastic bags in packs of 2 and lay flat in freezer. Quesadillas may be kept frozen for 2 to 3 months.
DEFROST & HEAT
ONE: Preheat oven to 350 F. Remove quesadillas from freezer and allow to defrost just enough so that quesadillas may be pulled apart from each other. Place frozen quesadillas on a parchment-lined baking sheet and bake in over for 24 to 26 minutes, or until filling is hot throughout and tortillas are golden brown and crisp. Allow filling to set for 3 minutes before cutting. Cut in half and serve immediately.
Lamb Kabobs
Ingredients:
1 lb boneless leg of lamb, trimmed of fat, cut into 1 1/2-inch cubes
1 cup ml plain low-fat yogurt
2 cloves garlic, minced
2 tsp fresh whole rosemary leaves
Zest and juice of 1/2 lemon
1/2 tsp ground cumin
1/4 tsp ground turmeric
1/8 tsp cayenne pepper
1/4 tsp sea salt, plus more to taste
1/8 tsp freshly ground black pepper, plus more to taste
1 cup white button mushrooms, halved
1 baby zucchini, halved lengthwise and sliced into 1/2-inch moons (about 1 cup)
1 cup cherry tomatoes
1/4 red onion, cut into 1 1/2-inch pieces and separated into single layers (about 1/4 cup)
Olive oil Cooking Spray
Instruction
ONE: In a glass container, place lamb, yogurt, garlic, rosemary, lemon zest and juice, cumin, turmeric, cayenne, salt and pepper, and stir to thoroughly combine. Make sure lamb cubes are completely submerged in kefir marinade. Cover tightly and refrigerate for at least three hours, or overnight.
TWO: Heat a grill or grill pan to medium-high heat.
THREE: Remove lamb from marinade and thread onto skewers, alternating with mushrooms, zucchini, tomatoes and onion, until all ingredients are threaded. Discard marinade. Brush grill with a little olive oil to prevent lamb and vegetables from sticking.
FOUR: Spray skewered ingredients lightly with Cooking Spray, and season with a pinch of sea salt and freshly ground black pepper. Place on grill and cook, turning two or three times, until lamb is cooked to medium-rare and vegetables are slightly charred and soft, 7 to 10 minutes total. Remove from grill and divide among four plates
1 lb boneless leg of lamb, trimmed of fat, cut into 1 1/2-inch cubes
1 cup ml plain low-fat yogurt
2 cloves garlic, minced
2 tsp fresh whole rosemary leaves
Zest and juice of 1/2 lemon
1/2 tsp ground cumin
1/4 tsp ground turmeric
1/8 tsp cayenne pepper
1/4 tsp sea salt, plus more to taste
1/8 tsp freshly ground black pepper, plus more to taste
1 cup white button mushrooms, halved
1 baby zucchini, halved lengthwise and sliced into 1/2-inch moons (about 1 cup)
1 cup cherry tomatoes
1/4 red onion, cut into 1 1/2-inch pieces and separated into single layers (about 1/4 cup)
Olive oil Cooking Spray
Instruction
ONE: In a glass container, place lamb, yogurt, garlic, rosemary, lemon zest and juice, cumin, turmeric, cayenne, salt and pepper, and stir to thoroughly combine. Make sure lamb cubes are completely submerged in kefir marinade. Cover tightly and refrigerate for at least three hours, or overnight.
TWO: Heat a grill or grill pan to medium-high heat.
THREE: Remove lamb from marinade and thread onto skewers, alternating with mushrooms, zucchini, tomatoes and onion, until all ingredients are threaded. Discard marinade. Brush grill with a little olive oil to prevent lamb and vegetables from sticking.
FOUR: Spray skewered ingredients lightly with Cooking Spray, and season with a pinch of sea salt and freshly ground black pepper. Place on grill and cook, turning two or three times, until lamb is cooked to medium-rare and vegetables are slightly charred and soft, 7 to 10 minutes total. Remove from grill and divide among four plates
Wednesday, June 15, 2011
Cranberry Orange Parfait
Ingredients:
1 cup nonfat Greek yogurt
1 tsp. orange zest
½ tsp. vanilla extract
1 tsp. ground flaxseeds
1 orange, peeled and sliced
1 Tbsp. dried cranberries
1 Tbsp. unsalted choppedwalnuts
Instructions:
ONE: Combine yogurt, orange zest,vanilla and flaxseeds in a bowl. Mix thoroughly. Spoon half of yogurt mixtureinto a tall glass. Layer half the orange slices, ½ Tbsp. cranberries, and ½Tbsp. walnuts. Top with remaining yogurt mixture and finish with remainingorange slices, ½ Tbsp. cranberries and ½ Tbsp. walnuts. Makes 1 serving.
1 cup nonfat Greek yogurt
1 tsp. orange zest
½ tsp. vanilla extract
1 tsp. ground flaxseeds
1 orange, peeled and sliced
1 Tbsp. dried cranberries
1 Tbsp. unsalted choppedwalnuts
Instructions:
ONE: Combine yogurt, orange zest,vanilla and flaxseeds in a bowl. Mix thoroughly. Spoon half of yogurt mixtureinto a tall glass. Layer half the orange slices, ½ Tbsp. cranberries, and ½Tbsp. walnuts. Top with remaining yogurt mixture and finish with remainingorange slices, ½ Tbsp. cranberries and ½ Tbsp. walnuts. Makes 1 serving.
Grilled Veggie Tostada
Ingredients:
1 pound tomatoes, seeded and diced
1/3 cup finely chopped cilantro
2 tablespoons lime juice
1 teaspoon salt, divided
1/8 teaspoon freshly ground black pepper
1 jalapeño pepper, stemmed, seeded and finely chopped
1/4 cup extra virgin olive oil, plus more for brushing tortillas
2 teaspoons chili powder
4 cloves garlic, finely chopped
2 green bell peppers, cored, seeded, and cut into thick strips
2 yellow squash, cut lengthwise into 1/4-inch thick slices
2 zucchini, cut lengthwise into 1/4-inch thick slices
1 eggplant, cut crosswise into 1/4-inch thick rounds
1 large yellow onion, thickly sliced
6 (6-inch) whole wheat tortillas
1 ripe avocado, peeled, pitted and thinly sliced
Lime wedges for garnish
Instructions:
ONE: Put tomatoes, cilantro, lime juice, 1/4 teaspoon salt, black pepper and jalapeños into a medium bowl and toss to combine. Cover and chill.
TWO: Preheat grill to medium heat.
THREE: In a large bowl, mix together oil, chili powder, remaining 1/2 teaspoon salt and garlic. Add peppers, squash, zucchini, eggplant and onion and toss to coat.
FOUR: Working in batches, grill vegetables, flipping halfway through, until tender, 5 to 8 minutes total. Transfer to a platter as done. Lightly brush both sides of tortillas with olive oil and grill, flipping once, until just crisp and lightly charred on both sides, about 3 minutes total.
FIVE: Place one tortilla on each of six plates and top with vegetables, salsa and avocados. Garnish with lime wedges and serve.
1 pound tomatoes, seeded and diced
1/3 cup finely chopped cilantro
2 tablespoons lime juice
1 teaspoon salt, divided
1/8 teaspoon freshly ground black pepper
1 jalapeño pepper, stemmed, seeded and finely chopped
1/4 cup extra virgin olive oil, plus more for brushing tortillas
2 teaspoons chili powder
4 cloves garlic, finely chopped
2 green bell peppers, cored, seeded, and cut into thick strips
2 yellow squash, cut lengthwise into 1/4-inch thick slices
2 zucchini, cut lengthwise into 1/4-inch thick slices
1 eggplant, cut crosswise into 1/4-inch thick rounds
1 large yellow onion, thickly sliced
6 (6-inch) whole wheat tortillas
1 ripe avocado, peeled, pitted and thinly sliced
Lime wedges for garnish
Instructions:
ONE: Put tomatoes, cilantro, lime juice, 1/4 teaspoon salt, black pepper and jalapeños into a medium bowl and toss to combine. Cover and chill.
TWO: Preheat grill to medium heat.
THREE: In a large bowl, mix together oil, chili powder, remaining 1/2 teaspoon salt and garlic. Add peppers, squash, zucchini, eggplant and onion and toss to coat.
FOUR: Working in batches, grill vegetables, flipping halfway through, until tender, 5 to 8 minutes total. Transfer to a platter as done. Lightly brush both sides of tortillas with olive oil and grill, flipping once, until just crisp and lightly charred on both sides, about 3 minutes total.
FIVE: Place one tortilla on each of six plates and top with vegetables, salsa and avocados. Garnish with lime wedges and serve.
Chicken and Grape Salad
Ingredients:
3/4 pound boneless, skinless chicken breast
1/3 cup raw unsalted peanuts
6 tablespoons unsweetened white grape juice
2 teaspoons reduced-sodium tamari
1/2 shallot, chopped
1 1/2 tablespoons chopped fresh tarragon or chives
1 head Boston lettuce, leaves torn
1 head radicchio, chopped
1/4 red onion, thinly sliced
1 1/2 cups green grapes, halved
Instructions:
ONE: Put chicken in a small saucepan and cover with cold water. Bring to a boil, lower heat and simmer until the chicken is just cooked through, 15 to 20 minutes. Drain (reserve the cooking liquid for another use if you like) and cool.
TWO: In a blender, combine peanuts, grape juice, tamari and shallot and blend until smooth. Transfer to a small bowl and stir in tarragon.
THree: In a large bowl, combine lettuce, radicchio and onion and toss with about 2/3 of the dressing. Mound the mixture on a platter and top with the grapes. Dice the chicken, sprinkle it over the salad, and drizzle with the remaining dressing.
3/4 pound boneless, skinless chicken breast
1/3 cup raw unsalted peanuts
6 tablespoons unsweetened white grape juice
2 teaspoons reduced-sodium tamari
1/2 shallot, chopped
1 1/2 tablespoons chopped fresh tarragon or chives
1 head Boston lettuce, leaves torn
1 head radicchio, chopped
1/4 red onion, thinly sliced
1 1/2 cups green grapes, halved
Instructions:
ONE: Put chicken in a small saucepan and cover with cold water. Bring to a boil, lower heat and simmer until the chicken is just cooked through, 15 to 20 minutes. Drain (reserve the cooking liquid for another use if you like) and cool.
TWO: In a blender, combine peanuts, grape juice, tamari and shallot and blend until smooth. Transfer to a small bowl and stir in tarragon.
THree: In a large bowl, combine lettuce, radicchio and onion and toss with about 2/3 of the dressing. Mound the mixture on a platter and top with the grapes. Dice the chicken, sprinkle it over the salad, and drizzle with the remaining dressing.
Chipolte-Orange Black Beans
Ingredients:
1 small yellow onion, chopped
2 cloves garlic, finely chopped
2 teaspoons canola oil
1 (15-ounce) can black beans, rinsed and drained
1 teaspoon chopped chipotle peppers in adobo (plus more to taste)
Juice and zest of 1 orange
Salt and pepper to taste
2 tablespoons chopped cilantro
Instructions
ONE: Heat oil in a medium saucepan over medium heat. Sauté onions and garlic until soft, about 4 minutes. Add beans and cook 3 to 4 minutes. Stir in chipotles and orange juice and zest. Cook 1 minute longer. Add salt and pepper to taste. Serve garnished with cilantro
1 small yellow onion, chopped
2 cloves garlic, finely chopped
2 teaspoons canola oil
1 (15-ounce) can black beans, rinsed and drained
1 teaspoon chopped chipotle peppers in adobo (plus more to taste)
Juice and zest of 1 orange
Salt and pepper to taste
2 tablespoons chopped cilantro
Instructions
ONE: Heat oil in a medium saucepan over medium heat. Sauté onions and garlic until soft, about 4 minutes. Add beans and cook 3 to 4 minutes. Stir in chipotles and orange juice and zest. Cook 1 minute longer. Add salt and pepper to taste. Serve garnished with cilantro
White Bean Salad With Red Pepper Dressing
Ingredients:
1/4 cup olive oil
2 tablespoons lemon juice
3 cloves garlic
3 roasted red peppers, roughly chopped
1/2 cup crumbled feta cheese
1/2 cup finely chopped red onions
2 tablespoons chopped flat-leaf parsley
1/2 teaspoon chopped oregano
2 (15-ounce) cans cannellini beans, rinsed well and drained
Salt and pepper to taste
Ingredients
ONE: Put oil, lemon juice, garlic and peppers into a blender and process until smooth; transfer to a large bowl.
TWO: Add feta, onions, parsley, oregano, beans, salt and pepper and toss gently to coat. Serve immediately or cover with plastic wrap and refrigerate overnight to allow time for the flavors to meld. Bring back to room temperature before serving and garnish with a bit more feta cheese, if you like.
1/4 cup olive oil
2 tablespoons lemon juice
3 cloves garlic
3 roasted red peppers, roughly chopped
1/2 cup crumbled feta cheese
1/2 cup finely chopped red onions
2 tablespoons chopped flat-leaf parsley
1/2 teaspoon chopped oregano
2 (15-ounce) cans cannellini beans, rinsed well and drained
Salt and pepper to taste
Ingredients
ONE: Put oil, lemon juice, garlic and peppers into a blender and process until smooth; transfer to a large bowl.
TWO: Add feta, onions, parsley, oregano, beans, salt and pepper and toss gently to coat. Serve immediately or cover with plastic wrap and refrigerate overnight to allow time for the flavors to meld. Bring back to room temperature before serving and garnish with a bit more feta cheese, if you like.
Black Bean Burgers
Ingredients:
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1 egg
1/2 yellow onion, chopped
1 cup whole wheat bread crumbs
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon garlic powder or granules
Salt and pepper to taste
Hot sauce to taste
1 to 2 tablespoons extra-virgin olive or canola oil
6 whole wheat hamburger buns(100 calories)
6 green leaf lettuce leaves
2 tomatoes, sliced
1/2 small red onion, thinly sliced
Instructions:
ONE: Put beans in a large bowl and mash well with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, salt, pepper and hot sauce. Mix well to combine then shape into 6 patties.
TWO: Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total.
THREE: Transfer to buns, top with lettuce, tomatoes and red onions and serve.
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1 egg
1/2 yellow onion, chopped
1 cup whole wheat bread crumbs
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon garlic powder or granules
Salt and pepper to taste
Hot sauce to taste
1 to 2 tablespoons extra-virgin olive or canola oil
6 whole wheat hamburger buns(100 calories)
6 green leaf lettuce leaves
2 tomatoes, sliced
1/2 small red onion, thinly sliced
Instructions:
ONE: Put beans in a large bowl and mash well with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, salt, pepper and hot sauce. Mix well to combine then shape into 6 patties.
TWO: Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total.
THREE: Transfer to buns, top with lettuce, tomatoes and red onions and serve.
Tuesday, June 7, 2011
Team In Training--26.2 miles
For those of you not familiar with Team In Training, it is a non-profit organization that raises money for the Leukemia and Lymphoma Society, to help fund research and development of new medications used for treatment of leukemia, lymphoma, and myeloma and provide critical education, services and support to patients and families battling these cancers. The Leukemia & Lymphoma Society dedicates 75 percent of every dollar spent to advance its mission to cure blood cancer, and to improve the quality of life for patients and their families.
On October 16th, Lori and I are going to run in the Nike Marathon that takes place in San Francisco. Yes, that is 26.2 miles!! We will be training and fundraising for the Leukemia and LymphomaSociety from now until October. We need everyone's support to help get us through. You can check our progress and updates via the following web-sites:
http://pages.teamintraining.org/sctx/nikesf11/hhanson
http://pages.teamintraining.org/sctx/nikesf11/lhartsfiel
On October 16th, Lori and I are going to run in the Nike Marathon that takes place in San Francisco. Yes, that is 26.2 miles!! We will be training and fundraising for the Leukemia and LymphomaSociety from now until October. We need everyone's support to help get us through. You can check our progress and updates via the following web-sites:
http://pages.teamintraining.org/sctx/nikesf11/hhanson
http://pages.teamintraining.org/sctx/nikesf11/lhartsfiel
5 Habits to stay fit
#1
Staying hydrated, before, during and after you exercise.
Shapes up
Your kidneys.
How It Works:
When you’re drinking enough water, your kidneys have an easier time balancing your blood minerals, such as sodium, phosphorous and potassium. They don’t have to work quite as hard!
#2
Hitting the treadmill or walking/running four to five times per week.
Shapes Up:
Your heart.
How It Works:
Regular cardio increases your heart’s efficiency. The better your cardiovascular fitness, the more blood your heart pumps per beat, which means it doesn’t have to work as hard to get the blood to the tissues.
#3
Joining an outdoor 3-5K training group.
Shapes Up:
Your brain.
How It Works:
Exercise increases the flow of oxygen to your brain, and studies have shown that taking your workout outdoors can additionally increase your memory and attention.
#4
Skipping the “Happy Hour” when out with your pals.
Shapes Up:
Your liver.
How It Works:
Excess Alcohol is toxic to your liver and can lead to inflammation or permanent scarring of this organ. Minimize it to make sure that your liver’s function is not compromised(red, heart-healthy wines are best).
#5
Starting your morning with some yoga.
Shapes Up:
Your lungs.
How it Works:
Because it helps you gain control of the muscles in your diaphragm, core training (a large component of yoga and Pilates exercises) can strengthen lung function. Bonus: Helps with stress relief.
Staying hydrated, before, during and after you exercise.
Shapes up
Your kidneys.
How It Works:
When you’re drinking enough water, your kidneys have an easier time balancing your blood minerals, such as sodium, phosphorous and potassium. They don’t have to work quite as hard!
#2
Hitting the treadmill or walking/running four to five times per week.
Shapes Up:
Your heart.
How It Works:
Regular cardio increases your heart’s efficiency. The better your cardiovascular fitness, the more blood your heart pumps per beat, which means it doesn’t have to work as hard to get the blood to the tissues.
#3
Joining an outdoor 3-5K training group.
Shapes Up:
Your brain.
How It Works:
Exercise increases the flow of oxygen to your brain, and studies have shown that taking your workout outdoors can additionally increase your memory and attention.
#4
Skipping the “Happy Hour” when out with your pals.
Shapes Up:
Your liver.
How It Works:
Excess Alcohol is toxic to your liver and can lead to inflammation or permanent scarring of this organ. Minimize it to make sure that your liver’s function is not compromised(red, heart-healthy wines are best).
#5
Starting your morning with some yoga.
Shapes Up:
Your lungs.
How it Works:
Because it helps you gain control of the muscles in your diaphragm, core training (a large component of yoga and Pilates exercises) can strengthen lung function. Bonus: Helps with stress relief.
Spanish Style Quinoa
Ingredients:
1 tbsp olive oil
2 cups onion, chopped
1/2 red or green bell pepper, chopped
2 cloves garlic, minced
1 cup uncooked quinoa, rinsed
1 14.5-oz can diced tomatoes with green chiles, undrained
1 cup water or vegetable broth
2 tsp chili powder
1 tsp cumin powder
1/2 tsp sea salt
3/4 cup frozen peas or 1 14.5-oz can pinto beans, drained and rinsed (optional)
1/4 cup green onions, sliced
Instructions:
ONE: Heat oil in a deep skillet over medium heat. Add onion, bell pepper, garlic and uncooked quinoa. Sauté, stirring occasionally, until the onions are soft and the quinoa is golden, about 7 to 9 minutes.
TWO: Add tomatoes, water or broth, chili powder, cumin powder and sea salt. Cover and simmer for about 20 minutes, or until the quinoa is cooked and the liquid is absorbed.
THREE: Add frozen peas or pinto beans, remove lid and simmer until any remaining liquid evaporates and peas/beans are heated through.
FOUR: Garnish with green onions
1 tbsp olive oil
2 cups onion, chopped
1/2 red or green bell pepper, chopped
2 cloves garlic, minced
1 cup uncooked quinoa, rinsed
1 14.5-oz can diced tomatoes with green chiles, undrained
1 cup water or vegetable broth
2 tsp chili powder
1 tsp cumin powder
1/2 tsp sea salt
3/4 cup frozen peas or 1 14.5-oz can pinto beans, drained and rinsed (optional)
1/4 cup green onions, sliced
Instructions:
ONE: Heat oil in a deep skillet over medium heat. Add onion, bell pepper, garlic and uncooked quinoa. Sauté, stirring occasionally, until the onions are soft and the quinoa is golden, about 7 to 9 minutes.
TWO: Add tomatoes, water or broth, chili powder, cumin powder and sea salt. Cover and simmer for about 20 minutes, or until the quinoa is cooked and the liquid is absorbed.
THREE: Add frozen peas or pinto beans, remove lid and simmer until any remaining liquid evaporates and peas/beans are heated through.
FOUR: Garnish with green onions
Benefits of Eating Nuts
Brain Benefit: A handful a day can keep Alzheimer’s away. A study done on a large group of elderly people found that those who regularly consumed nutrients such as unsaturated fats, vitamin E and folate from nuts were less likely to develop the disease compared to those who didn’t.
Best bets: Walnuts and almonds.
Training Benefit: Repairs muscle damage. Regular bouts of intense exercise do produce some free radicals that can lead to soreness. Nuts are loaded with post-exercise defense nutrients such as vitamin E, magnesium, folate and fiber. Plus, the protein (four to six grams per one-ounce serving) strengthens immunity.
Best bets: Walnuts and almonds.
Training Benefit: Repairs muscle damage. Regular bouts of intense exercise do produce some free radicals that can lead to soreness. Nuts are loaded with post-exercise defense nutrients such as vitamin E, magnesium, folate and fiber. Plus, the protein (four to six grams per one-ounce serving) strengthens immunity.
Monday, June 6, 2011
Adzuki Bean Salad
Ingredients:
1 1/2 cups dried adzuki beans
1/4 cup arame sea vegetable
1/4 teaspoon toasted sesame oil
3 tablespoons canola oil
1 1/2 tablespoons finely chopped ginger
1/2 teaspoon finely chopped garlic
1 1/4 cups basil, finely chopped
2 tablespoons rice vinegar
Pinch red pepper flakes
1 tablespoon tamari
1/4 cup lime juice
1 cup thinly sliced green onions
1 cup grated carrots
INstruc tions:
ONE: Put beans in a large bowl, cover with water and set aside to let soak for 8 hours or overnight.
TWO: Drain beans and put in a large pot with 8 cups water. Bring to a boil, then reduce heat and simmer until tender, 45 to 60 minutes. Drain and rinse gently under cold water. Set aside to let cool completely. Meanwhile, soak arame in cold water for 15 minutes; drain and rinse well.
THREE: Put oils, ginger, garlic, basil, vinegar, pepper flakes, tamari and lime juice into a large bowl and whisk to make a dressing. Add cooled beans, arame, green onions and carrots and toss gently to combine.
1 1/2 cups dried adzuki beans
1/4 cup arame sea vegetable
1/4 teaspoon toasted sesame oil
3 tablespoons canola oil
1 1/2 tablespoons finely chopped ginger
1/2 teaspoon finely chopped garlic
1 1/4 cups basil, finely chopped
2 tablespoons rice vinegar
Pinch red pepper flakes
1 tablespoon tamari
1/4 cup lime juice
1 cup thinly sliced green onions
1 cup grated carrots
INstruc tions:
ONE: Put beans in a large bowl, cover with water and set aside to let soak for 8 hours or overnight.
TWO: Drain beans and put in a large pot with 8 cups water. Bring to a boil, then reduce heat and simmer until tender, 45 to 60 minutes. Drain and rinse gently under cold water. Set aside to let cool completely. Meanwhile, soak arame in cold water for 15 minutes; drain and rinse well.
THREE: Put oils, ginger, garlic, basil, vinegar, pepper flakes, tamari and lime juice into a large bowl and whisk to make a dressing. Add cooled beans, arame, green onions and carrots and toss gently to combine.
Five Supplements You Need Every Day
A multi: It's a nutritional insurance policy. Pick one with the recommended daily intake for most nutrients (you can't fit 100 percent of everything in one pill; you couldn't swallow it). Take half in the morning, half in early evening for 24-hour coverage.
Vitamin D-3: It's the most active form of D; it fights colds, heart disease, arthritis, some cancers and more. Take 1,000 IU; 1,200 after age 60.
DHA omega-3s from algae: This type of omega-3 seems best for your brain; arteries, too. DHA deters memory and vision loss, heart attacks, stroke, impotence, even wrinkles. Not shabby! Aim for at least 600 mg a day (we both take 900).
A calcium/magnesium combo: Bone-friendly calcium can cut your fracture risk by 50 percent. Get 600 mg of calcium from food daily; take another 600 with 400 mg of magnesium daily, to keep calcium from constipating you!
A probiotic: Replenishing your good intestinal bugs eases inflammation, infections and digestion. Aim for 2 billion cells per dose in spore form, which will survive your stomach acids.
Vitamin D-3: It's the most active form of D; it fights colds, heart disease, arthritis, some cancers and more. Take 1,000 IU; 1,200 after age 60.
DHA omega-3s from algae: This type of omega-3 seems best for your brain; arteries, too. DHA deters memory and vision loss, heart attacks, stroke, impotence, even wrinkles. Not shabby! Aim for at least 600 mg a day (we both take 900).
A calcium/magnesium combo: Bone-friendly calcium can cut your fracture risk by 50 percent. Get 600 mg of calcium from food daily; take another 600 with 400 mg of magnesium daily, to keep calcium from constipating you!
A probiotic: Replenishing your good intestinal bugs eases inflammation, infections and digestion. Aim for 2 billion cells per dose in spore form, which will survive your stomach acids.
Grilled Romaine and Tomato Salad
Ingredients:
3 tablespoons plus 1 teaspoon extra-virgin olive oil
1 large clove garlic, split
3 hearts of romaine, halved lengthwise
4 large red tomatoes
4 medium yellow tomatoes
2 small red onions, halved
3 tablespoons red wine vinegar
3/4 teaspoon fine sea salt
3/4 teaspoon ground black pepper
Chopped fresh oregano
Instructions:
ONE: Prepare a grill for medium-high heat cooking.
TWO: Place romaine, tomatoes and onions on a baking sheet. Drizzle with 1 tablespoon of the oil and rub until vegetables are coated all over. Grill, turning vegetables frequently with tongs; cook lettuce until outer leaves are just browned and softened, 4 to 5 minutes, and tomatoes and onions until softened and slightly charred, 7 to 8 minutes. Transfer vegetables back to the baking sheet as they are done.
THREE: In a small bowl, combine vinegar, salt, pepper and remaining 2 tablespoons oil. Thinly slice romaine, place on a large platter and drizzle with half the vinaigrette. Very coarsely chop tomatoes and onions, place in a large bowl and toss with remaining vinaigrette.
FOUR: Pile tomato mixture over lettuce and sprinkle with oregano.
3 tablespoons plus 1 teaspoon extra-virgin olive oil
1 large clove garlic, split
3 hearts of romaine, halved lengthwise
4 large red tomatoes
4 medium yellow tomatoes
2 small red onions, halved
3 tablespoons red wine vinegar
3/4 teaspoon fine sea salt
3/4 teaspoon ground black pepper
Chopped fresh oregano
Instructions:
ONE: Prepare a grill for medium-high heat cooking.
TWO: Place romaine, tomatoes and onions on a baking sheet. Drizzle with 1 tablespoon of the oil and rub until vegetables are coated all over. Grill, turning vegetables frequently with tongs; cook lettuce until outer leaves are just browned and softened, 4 to 5 minutes, and tomatoes and onions until softened and slightly charred, 7 to 8 minutes. Transfer vegetables back to the baking sheet as they are done.
THREE: In a small bowl, combine vinegar, salt, pepper and remaining 2 tablespoons oil. Thinly slice romaine, place on a large platter and drizzle with half the vinaigrette. Very coarsely chop tomatoes and onions, place in a large bowl and toss with remaining vinaigrette.
FOUR: Pile tomato mixture over lettuce and sprinkle with oregano.
Quinoa With Balsamic Mushrooms
Ingredients:
1/4 cup balsamic vinegar
2 teaspoons Dijon mustard
1 small pear, peeled, cored and cut into chunks
1 garlic clove, halved
2 pounds portobello mushrooms, stemmed and gills scraped out
1 cup red or white quinoa
3 cups tightly packed spinach, chopped
4 green onions, thinly sliced
1/2 cup slivered almonds, toasted
1/8 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
INstructions
ONE: Preheat oven to 475°F.
TWO: Put vinegar, mustard, pear and garlic in a blender with 1/3 cup water and blend until smooth, about 1 minute.
THREE: Cut mushrooms into chunks and combine in a large mixing bowl with 1/4 cup of the pear balsamic dressing. Spread mushrooms in a single layer on a rimmed baking sheet. Roast mushrooms until tender, stirring occasionally, 20 to 30 minutes. Remove from the oven and let cool slightly.
FOUR: While mushrooms roast, prepare quinoa. In a medium pot, bring 1 3/4 cups water to a boil. Stir in quinoa, cover pot, reduce heat to low and simmer for 15 minutes. Remove pot from heat and set aside, covered, 10 minutes more. Uncover and fluff quinoa with a fork.
FIVE: Combine mushrooms, quinoa, spinach, green onions, almonds, salt, pepper and 1/2 cup more pear balsamic dressing in a large, wide serving bowl. Stir to mix well. Serve with remaining dressing on the side.
1/4 cup balsamic vinegar
2 teaspoons Dijon mustard
1 small pear, peeled, cored and cut into chunks
1 garlic clove, halved
2 pounds portobello mushrooms, stemmed and gills scraped out
1 cup red or white quinoa
3 cups tightly packed spinach, chopped
4 green onions, thinly sliced
1/2 cup slivered almonds, toasted
1/8 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
INstructions
ONE: Preheat oven to 475°F.
TWO: Put vinegar, mustard, pear and garlic in a blender with 1/3 cup water and blend until smooth, about 1 minute.
THREE: Cut mushrooms into chunks and combine in a large mixing bowl with 1/4 cup of the pear balsamic dressing. Spread mushrooms in a single layer on a rimmed baking sheet. Roast mushrooms until tender, stirring occasionally, 20 to 30 minutes. Remove from the oven and let cool slightly.
FOUR: While mushrooms roast, prepare quinoa. In a medium pot, bring 1 3/4 cups water to a boil. Stir in quinoa, cover pot, reduce heat to low and simmer for 15 minutes. Remove pot from heat and set aside, covered, 10 minutes more. Uncover and fluff quinoa with a fork.
FIVE: Combine mushrooms, quinoa, spinach, green onions, almonds, salt, pepper and 1/2 cup more pear balsamic dressing in a large, wide serving bowl. Stir to mix well. Serve with remaining dressing on the side.
Wednesday, June 1, 2011
Spinach Salad
Ingredients:
3 cups cooked no-salt-added cannellini beans (from 2 (15-ounce) cans
beans, drained and rinsed)
1 small red onion, quartered and thinly sliced
4 cups tightly packed fresh spinach leaves (about 1/4 pound), tough stems removed
2 1/2 tablespoons Dijon mustard
2 1/2 tablespoons apple cider vinegar
1 teaspoon white balsamic
Instructions
In a large mixing bowl combine beans and onion. Slice spinach into thin ribbons and add to the beans.
In a separate small bowl, whisk together mustard, vinegar and Italian seasoning. Pour dressing over the bean mixture and stir to combine all ingredients. Serve immediately or chill until ready to use.
3 cups cooked no-salt-added cannellini beans (from 2 (15-ounce) cans
beans, drained and rinsed)
1 small red onion, quartered and thinly sliced
4 cups tightly packed fresh spinach leaves (about 1/4 pound), tough stems removed
2 1/2 tablespoons Dijon mustard
2 1/2 tablespoons apple cider vinegar
1 teaspoon white balsamic
Instructions
In a large mixing bowl combine beans and onion. Slice spinach into thin ribbons and add to the beans.
In a separate small bowl, whisk together mustard, vinegar and Italian seasoning. Pour dressing over the bean mixture and stir to combine all ingredients. Serve immediately or chill until ready to use.
Balsamic Grilled Vegetables
Ingredients:
1 medium yellow squash
1 medium zucchini
1 medium eggplant, sliced into 1/2-inch thick circles
1 red onion, sliced in 1/2-inch thick circles
2 Roma tomatoes, sliced in 1/2 lengthwise
1 red bell pepper, stemmed, seeded, and quartered
1 yellow bell pepper, stemmed, seeded, and quartered
2 portobello mushroom caps, gilled and peeled
3 green onions
Sea salt
Freshly ground black pepper
1/2 C extra-virgin olive oil
1/2 C balsamic vinegar
Directions:
ONE: Preheat grill to high.
TWO: Prepare all vegetables. Place vegetables in a roasting pan with the mushroom caps and green onions. Season vegetables with sea salt and pepper, and toss with the olive oil and balsamic vinegar. Place vegetables, cut side down, on the hot grill and cook for a couple minutes on each side, or until tender and nicely marked by the grill.
Remove from grill and toss with an additional 1/4 cup balsamic vinegar. Season with pepper, to taste
1 medium yellow squash
1 medium zucchini
1 medium eggplant, sliced into 1/2-inch thick circles
1 red onion, sliced in 1/2-inch thick circles
2 Roma tomatoes, sliced in 1/2 lengthwise
1 red bell pepper, stemmed, seeded, and quartered
1 yellow bell pepper, stemmed, seeded, and quartered
2 portobello mushroom caps, gilled and peeled
3 green onions
Sea salt
Freshly ground black pepper
1/2 C extra-virgin olive oil
1/2 C balsamic vinegar
Directions:
ONE: Preheat grill to high.
TWO: Prepare all vegetables. Place vegetables in a roasting pan with the mushroom caps and green onions. Season vegetables with sea salt and pepper, and toss with the olive oil and balsamic vinegar. Place vegetables, cut side down, on the hot grill and cook for a couple minutes on each side, or until tender and nicely marked by the grill.
Remove from grill and toss with an additional 1/4 cup balsamic vinegar. Season with pepper, to taste
Grilled Avocado
Ingredients:
2 avocados
2 T fresh lime or lemon juice
11/2 T olive oil
Sea salt, to taste
1/2 C fresh salsa (optional, for half-shell version)
Instructions:
For grilled slices:
Cut avocado in half, seed, peel and slice. Drizzle with fresh lime or lemon juice and brush lightly with olive oil. Gently place slices on grill over hot coals for 2 minutes on each side. Season with salt, to taste.
For grilled half-shells:
Cut avocado in half and remove seed. Drizzle with fresh lime or lemon juice and brush lightly with olive oil. Gently place cut-side down and grill over hot coals for 2 to 3 minutes. Season with salt, to taste. If desired, fill half-shell with salsa or other fresh ingredients.
2 avocados
2 T fresh lime or lemon juice
11/2 T olive oil
Sea salt, to taste
1/2 C fresh salsa (optional, for half-shell version)
Instructions:
For grilled slices:
Cut avocado in half, seed, peel and slice. Drizzle with fresh lime or lemon juice and brush lightly with olive oil. Gently place slices on grill over hot coals for 2 minutes on each side. Season with salt, to taste.
For grilled half-shells:
Cut avocado in half and remove seed. Drizzle with fresh lime or lemon juice and brush lightly with olive oil. Gently place cut-side down and grill over hot coals for 2 to 3 minutes. Season with salt, to taste. If desired, fill half-shell with salsa or other fresh ingredients.
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