Tag Archives: veggies

Cucumber Quinoa Salad with Feta

Doesn’t it feel so easy to cook this time of year?!? I wouldn’t even consider this salad cooking if you ask me.

I don’t know about you, but I take one glance at the rainbow of beautiful summer veggies available at the farmers market ( and my garden) feels like .. Wham! .. an instant inspiration to want to run home and cook something fresh and healthy!  Don’t you?

With all of the fresh greens in season lately, I’ve been making kale and spinach and spring greens salads galore, which always feel so good.  But for something different tonight, I decided to make a refreshing cucumber salad.  I have cucumbers and tomatoes in abundance lately, so I grabbed some from the garden and tossed it with some fresh basil, ( also from the garden) red onion, and feta I had on hand.  And then added in some quinoa for extra protein, and tossed it all with a simple lemony vinaigrette.Screenshot 2017-07-23 at 4.34.15 PM

 

The result?

fresh, fun, and fantabulously flavorful salad that I already can’t wait to make again!

 

CUCUMBER QUINOA SALAD

This Cucumber Quinoa Salad is made with lots of fresh basil and feta, tossed with a simple lemony vinaigrette, and it’s SO fresh and delicious! Plus, it’s naturally gluten-free and quick and easy to make. Perfect for a side dish but it’s my dinner tonight!

 

INGREDIENTS:

CUCUMBER QUINOA SALAD INGREDIENTS:

  • 1 English cucumber, diced
  • 2 cups chilled* cooked quinoa (see this tutorial for how to cook quinoa) I usually make a large batch to have throughout the week.
  • 1/2 cup diced red onion
  • 1/2 cup crumbled feta cheese
  • 1/3 cup julienned or roughly-chopped fresh basil leaves
  • 5 cherry tomatoes
  • 1 batch Lemony Italian vinaigrette (see below)

LEMONY ITALIAN VINAIGRETTE INGREDIENTS:

Screenshot 2017-07-23 at 4.34.38 PM

  • 1/4 cup olive oil
  • 2 tablespoons Trader Joes “everything but the bagel” seasoning
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon Italian seasoning, homemade or store-bought
  • pinch of Himalayan salt and black pepper or to taste

DIRECTIONS:

TO MAKE THE CUCUMBER QUINOA SALAD:

  1. Toss all ingredients together until combined.  Serve immediately.

TO MAKE THE LEMONY ITALIAN VINAIGRETTE:

  1. Whisk all ingredients together in a small bowl until combined.

Baby Bella Watercress toast

Here are some quick facts and benefits of Watercress. If you aren’t eating it, you should be!

A nutrient-rich perennial plant growing naturally around slow moving water sources, watercress has been known for centuries as an exceptionally nutritious herb for both eating and healing. Used in sandwiches, salads, and steamed as a side dish, it adds a tangy, peppery flavor as well as a plethora of minerals and vitamins – more than that of spinach, milk or oranges.

Vitamins A, C, and K, and phytonutrients like isothiocyanates and gluconasturtiin in watercress strengthen bones, limit neuronal damage, fight infection, help maintain healthy connective tissue, and prevent iron deficiency. Studies have found the compound PEITC in watercress may suppress breast cancer cell development and prevent DNA damage in cells.

You can find this oft-overlooked leafy green in most supermarkets, so give it a try when you make your next green salad or sandwich. Remember, watercress from stagnant water may host harmful parasites or pathogens, so rinse and soak well before eating.

 

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Ingredients:

1 slice Ezekiel Bread

3 baby bella mushrooms sauteed

1/3 avocado ~ sliced or mashed

4 sprigs chives

2 cherry tomatoes cut into halves

1 slice colby jack cheese, if desired

as much watercress as desired

sprinkle of chia seeds

 

Directions:

  1. sautee mushrooms, watercress, and chives in a small skillet with grass fed butter
  2. toast bread in toaster oven or toaster
  3. add cheese to warm bread and top with sauteed mushrooms, watercress, and chives
  4. add avocado and tomatoes on top and sprinkle with chia seeds
  5. salt and pepper to taste

 

 

Spinach Mushroom Avocado Salad

This detox salad has it all!!! Here are some interesting facts about a few of the ingredients in this delicious salad.

Popeye definitely knew what he was talking about when it came to spinach. Spinach is a super food loaded with tons of nutrients. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.
Avocados,  also known as an alligator pear or butter fruit, is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.
Goji berry benefits include the ability to help treat diabetes, hypertension, infectious diseases, and common illnesses like the cold or a fever. They’ve also been used to help fight depression and anxiety or other mood disorders. They’re a great source of antioxidants known as beta-carotene, plus other phytonutrients that help protect skin and eye health. Thanks to their ability to reduce blood glucose, regulate cholesterol levels and keep triglycerides at an ideal balance, they’re also shown to prevent heart disease.
Baby Bellas are low-fat, cholesterol-free and a rich source of essential vitamins and minerals that can enhance your health and help prevent disease. These nutrients include selenium, niacin, copper and pantothenic acid. Baby Bellas have an intense, meat-like flavor when cooked and are what I use in place of meat a lot of the time.
In just one cup of cauliflower, you get a ton of nutrition. It is an excellent source of vitamin C. It also has other essential vitamins, like A, B6, E, K, folate, riboflavin, pantothenic acid, choline, thiamin, and niacin. In addition, it has minerals like potassium, phosphorus, magnesium, calcium, iron, zinc, manganese, and selenium. And finally, it also has dietary fiber, but almost zero grams of fat, sodium, and sugar. I am going to write more about this awesome vegetable that I eat almost every day when I get a chance. OH! and my dog loves it too!!

Ingredients:

1-2 handfuls of baby spinach (you can never eat too much spinach)

4-5 cherry tomatoes ( yellow or red)

1 cauliflower stem cut up

11/2 tsp goji berries

2 baby bellas sliced ( I like to sautee mine in grass fed butter before)

1/3 avocado sliced

for the dressing:

1/2 lemon squeezed

2 tablespoons extra virgin olive oil

Himalayan salt and pepper to taste

broccoli sprouts and chia seeds to garnish

Directions:

1. in a small mixing bowl add ingredients for dressing, whisk, and set aside.

2. sautee your mushrooms until golden brown ( about a minute 1/2 each side)

3. Add all ingredients to your favorite bowl and arrange any way that pleases you.

4. drizzle dressing on top, add garnish. ENJOY!!

Hawaiian Tuna Poke Bowl

This is an easy and great way to have Asian at home. This is so delicious that you are going to want to make it OFTEN!!! YUM!

Ingredients:

4 tbsp coconut aminos

1 tbsp sesame oil

½ tbsp sriracha(optional; oruse a chili sauce of your choice)

¾ tsp sea salt

1.75 – 2 lbs raw fish (recommended: salmon and/or tuna), cut into medium-size cubed

1 large cucumber, sliced

Toppings:

1 mango, peeled & diced
2 avocados, peeled/pitted/diced
1 red pepper diced
Sesame seeds and broccoli sprouts for garnish

  1. To make the marinade, combine the coconut aminos, sesame oil, sriracha, and sea salt in a small bowl or jar. Whisk together.
  2. Place the fish into a bowl, then pour marinade over the fish. Stir to evenly coat the fish, then set aside to marinate for at least 30 minutes.
  3. To build poke bowls, lay cucumber slices on the bottom of individual bowls. Add a layer of the marinated fish. Top with diced mango, diced avocado, seaweed salad, and sesame seeds!

Avocado Broccoli Sprout Toast

Who can resist this super easy and delicious breakfast?!

Broccoli Sprouts harvested at just four to five days old, broccoli sprouts are the baby versions of adult vegetables. A 3-ounce serving of broccoli sprouts provides 35 calories, 5 grams of carbohydrate, 2 grams of protein and 4 grams of fiber. The sprouts also pack sulforaphane, a powerful plant chemical with health benefits.

Avocado ~ One-third of a medium avocado has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient dense food choice. The avocado is virtually the only fruit that contains heart-healthy monounsaturated fat – good fat! Avocados are naturally sodium, sugar, and cholesterol free.

Food for Life, Ezekiel 4:9 Bread, Original Sprouted, Organic, 24oz (1 Loaf)

Ezekiel Bread~

Ezekiel bread is different for several reasons. Almost all breads contain added sugar, Ezekiel bread doesn’t have ANY! It is also made from organic, sprouted whole grains. The sprouting process changes the nutrient composition of the grains significantly.

In contrast to most commercial breads, which consist primarily of refined wheat or pulverized whole wheat, Ezekiel bread contains several different types of grains and legumes:

  • 4 types of cereal grains: Wheat, Millet, Barley and Spelt.
  • 2 types of legumes: Soybeans and Lentils.

All the grains and all the legumes are organically grown and allowed to sprout before they are processed, mixed together and baked to produce the final product.

*I’d like to point out that wheat, barley and spelt all contain gluten, so Ezekiel bread is out of the question for people with celiac disease or gluten sensitivity.

Ingredients:

1 slice of Ezekiel Bread

4 cherry tomatoes

1/3 avocado

1 tsp broccoli sprouts

a drizzle of extra virgin olive oil

salt and pepper to taste

Chia seeds (optional)

Directions:

  1. Toast bread in toaster oven or regular toaster
  2. Mash 1/3 avocado on warm bread, drizzle olive oil on top. salt and pepper.
  3. cut cherry tomatoes in half and put on one side of the bread. Add broccoli sprouts to the other side.
  4. I like to sprinkle chia seeds on top of mine for extra fiber and protein. Enjoy!!

 

 

Sweet Potato Chicken Nachos

This recipe has all the nutrition and all the FLAVOR! It’s one of my favorites to make and is so delicious with the sweet, salty and spicy elements.
Sweet potatoes are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids, Plus, they’re fat-free, and relatively low in sodium.
The black bean’s fiber, potassium, folate, vitamin B6, and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene and  Omega 3 fatty acids.
Cilantro is very low in saturated fat and cholesterol, and the caloric value is nearly nonexistent. It is a good source of dietary fiber, vitamins A, C, E, K, calcium, iron, potassium, and magnesium. Just a ¼ cup of fresh cilantro provides 270 IU of Vitamin A, and 16% of the daily value recommended of Vitamin k.

Ingredients:

  1. 2 medium tomatoes, diced and seeded
  2. 2 tbsp fresh cilantro, chopped
  3. 1-2 tbsp lime juice
  4. 2 avocados
  5. 1 tsp cumin powder
  6. 2 tbsp green onions, chopped
  7. 1 can organic spicy black beans
  8. 1 whole organic rotisserie chicken ( or cook your own)
  9. 1-2 jalapenos sliced (optional)
For the sweet potato chips
  1. 3 large sweet potatoes
  2. 3 tbsp melted coconut oil
  3. 1 tsp Himalayan salt

Directions:

  1. To make the sweet potato chips, preheat the oven to 375 degrees F. Peel the sweet potatoes and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss them with coconut oil and salt. Place the chips in a single layer on a rimmed baking sheet covered with parchment paper. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked.
  2. While the potato chips are baking, start taking the chicken off the bone and shred it.
  3. warm beans in a saucepan. I like to put my beans in a food processor and then into a saucepan with Cumin to make refried beans. but you can also just as easily warm up the beans and serve them whole.
  4. Add tomato, cilantro, lime juice and green onion (Jalapenos if desired) into a small bowl and mix together.
  5. To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add the shredded chicken into the middle of the circle, and then top with Black beans, avocado, pico and cheese if desired.

Cauliflower Crust Pot Pies ~ Low Carb

Ingredients

For the cauliflower base:

    • 1 medium head cauliflower (4-5 cups cauliflower rice)
    • 1/4 cup shredded parmesan cheese
    • 1 egg
    • pinch of salt and pepper

For the pot pie filling:

  • 1/2 onion, diced
  • 1 1/2 cups pasture raised chicken broth or Vegetable Broth
  • 1/4 cup almond milk, unsweetened
  • 1 cup frozen mixed vegetables
  • 8 oz cooked chicken, diced~ I buy already cooked organic Rotisserie (easier)
  • 1 tbs onion powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 tbs cornstarch + 1/4 cup water

Directions

  1. Preheat oven to 400 degrees F. add the cauliflower to the bowl of a food processor and pulse until you achieve a rice-like consistency. Transfer cauliflower “rice” to a bowl and microwave for 5 minutes. Set aside and allow cauliflower to cool for approx 10~15 minutes.
  2. Add the cauliflower rice to a cheesecloth and squeeze out as much of the juice from the cauliflower as possible. If you don’t, the bases may end up soggy. (The key here is to really get as much of that juice out as you can. Once you have done one round with the cheesecloth. Repeat with another dry cheesecloth to ensure you have removed a majority of the liquid. I managed to get 1 1/2 cups of cauliflower juice).
  3. Add the dried cauliflower rice to a bowl with the egg, parmesan cheese, salt, and pepper. Using your hands, combine all of the ingredients thoroughly. Spray a large muffin pan or 4 ramekins and gently press the cauliflower mixture to the sides, creating a cauliflower bowl. Bake for 20-25 minutes or until the centers are dry and the edges are golden brown.
  4. While the cauliflower bases are in the oven, in a medium saucepan saute the diced onion in grass fed butter (or cooking spray if preferred) on high heat until slightly tender. Reduce heat to medium and add the chicken broth, almond milk, mixed vegetables, onion powder, salt and black pepper. Stir and cover for approx 5-8 minutes or until frozen vegetables are soft.
  5. Mix the cornstarch with the water to make a slurry and add to the sauce with the cooked chicken. Stir in the cornstarch mixture and increase heat to high and cook until sauce begins to boil. Remove from heat.
  6. Fill each cauliflower base with the pot pie filling and serve!
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