Orzo Arugula Lemon Salad

This salad has so many ingredients I love! The flavor is fresh and delicious. Sometimes I make it and keep it in the fridge, munching on it theoughout the week for lunch while other times it can make a great dinner! 

Ingredients 

1 box Orzo

1 lemon (juice and zest)

1 block feta cheese

2 cups chopped arugula

1/2 or more to taste toasted pine nuts

tsp salt

2 TBSP olive oil

Cook orzo, set aside and cool by running cold water over it. Once trained place in a large bowl. Add in the juice of one large lemon and the zest of one large lemon, the olive oil and the salt and toss with a fork. Next, add in chopped arugula , crumbled feta and toasted pinenuts that have cooled completely and toss together. Place in the refrigerator so all of the flavors come together.



Vegan Mac and Cheese

OK I know you’re skeptical and so was I but listen if you’re looking to get a carb fix and want something that’s tasty this is a good alternative. I made it last night for myself well I made the full fat cheesy version for my family. It definitely was not the same but it was so much healthier and satisfy the craving I was having. Try it once and let me know what you think. PS try dipping tortilla chips into cheesy dip, like a queso. 

Ingredients for the sauce:

Two medium yellow potatoes quartered

One large carrot peeled and diced into 1 inch chunks

One small yellow onion diced

2 teaspoons garlic powder

2 teaspoons onion powder

1 teaspoon mustard powder

1 teaspoon salt and pepper to taste

3 cups vegetable broth

1/2 cup raw cashew pieces

3 tablespoons nutritional yeast

Place all vegetables in a sauce pan and cover with vegetable broth. Bring to a boil. One spoiled cover and reduce to simmer for 10 minutes.

With a slotted spoon remove the vegetables and place in a blender, add one and a half cups of the reserved liquid,Add the cashews and all seasoning and blend.

Poor cheesy sauce over already cooked macaroni noodles.

I like to toast some Panko breadcrumbs with some ghee and top the macaroni and cheese with the breadcrumbs. Yummy yummy yummy

Easy PEasy right?

Day 1 Lunch

The purpose of this research is to focus on the foods that I’m consciously putting into my body. What will give me energy? What will serve my body well? I know that I need protein so that I feel fuller longer and have more energy so nice bowl of miso soup did the trick. A nice big salad that I made with spinach, carrots, zucchini, mini tricolor peppers, tomatoes, And cucumber with 1 tablespoon of sunflower seeds and I homemade vinaigrette did the trick!

Big bowl salad

Two handfuls of spinach

1/4 cup of each of your favorite vegetables.

1 tablespoon of either sunflower seeds or Peoria pumpkin seeds

Homemade balsamic vinaigrette

This recipe makes eight servings and ideally you would want to spoon about 2 tablespoons on each salad. If you feel like you need a little bit more just squeeze some lemon juice that usually does the trick.

1/2 cup extra virgin olive oil

1/4 cup red wine vinegar

1 teaspoon Himalayan pink salt

1 teaspoon pure maple syrup

2 tablespoons of freshly squeezed lemon juice

1 tablespoon finally chopped basil

1 tablespoon finally chopped flat leaf parsley
Miso soup

You can get the instant miso soup from the grocery store but the sodium content is sometimes a bit higher

You can purchase white miso paste as well which comes in a tub and follow the directions on the container for how to make the miso soup. I suggest getting this because you can also make a great ginger sesame miso dressing from it:)

Asian Style Quinoa Salad

2-3 servings

Salad:

1 cup shelled edamame beans cooked

1 cup cooked quinoa

1/2 cup diced cucumber

1/4 cup diced red bell pepper

1 cup chopped red cabbage

1/4 cup shredded carrots

2 tablespoons toasted sesame seeds

1/2 cup cilantro ,chopped

Dressing

3 tablespoons Braggs liquid amino’s

1 tablespoon sesame oil

2 tablespoons rice vinegar

2 tablespoons chopped green onion

2 teaspoons pure maple syrup

Combine all ingredients in a big salad bowl, make the dressing and toss into the salad. Let’s sit about 10 minutes so all of the flavors are incorporated.

Courtesy of the Clean in 14 Detox by Melissa Costello

Pan Roasted Salmon with a Crispy Caper and Herb Topping Over Creamy Fennel Puree with a Side Citrus and Fennel Salad

Ingredients

Pickled Fennel:
1 bulb fennel, trimmed
3/4 teaspoon kosher salt
1 teaspoon grated orange zest (1 small orange)
2 tablespoons orange juice (1/2 orange)
2 tablespoons apple cider vinegar
Salad:
3 cups baby arugula
1/2 cup pitted Kalamata olives, roughly chopped
1 apple, such as Pink Lady, diced
2 tablespoons extra-virgin olive oil

Directions

For the pickled fennel: Quarter the fennel bulb and cut out the core. Slice thinly across the fiber into quarter circles. In a medium bowl, toss together the fennel, salt, orange zest, orange juice and cider vinegar. Cover with plastic wrap and let sit at room temperature for about 15 minutes. At this point, the fennel is ready to use or it can be stored in the refrigerator for up to a week.

For the salad: In a large bowl, toss together the arugula, olives, apples, pickled fennel with its juices, and olive oil. Toss gently with your hands or a wooden spoon.

Fennel Puree to serve under Salmon:

1 large bulb fennel (about 1 pound), cut into 1-inch pieces
3 tablespoons extra-virgin olive oil
1 1/2 tablespoons lowfat plain Greek yogurt, such as Fage
1/4 teaspoon kosher salt, plus for the cooking water

Salmon:

2 tablespoons extra-virgin olive oil
Four 6-ounce skinless center-cut salmon fillets
3/4 teaspoon kosher salt

Topping for the salmon:

1/4 cup chopped fennel fronds
1/4 cup chopped parsley
3 tablespoons Crispy Capers, recipe follows
Lemon wedges, optional

Crispy Capers:

3 tablespoons capers, drained, rinsed and dried very well
Vegetable oil, for shallow frying

Directions

Fennel Puree:

For the fennel: In a medium saucepan, cover the fennel with cold salted water. Place over high heat, bring to a boil, and then lower to a simmer. Cook until very tender, about 10 minutes. Drain well and place in a food processor. Add the olive oil, yogurt and salt. Puree until smooth, scraping down the sides as needed.

For the salmon: Heat the olive oil in a large skillet over medium-high heat. Sprinkle the salmon fillets with the salt. Place the fillets in the pan, flesh-side down, and sear undisturbed for 3 to 4 minutes to create a golden brown crust. Gently flip, and cook for another 2 minutes.

Topping for the Salmon:

In a small bowl, mix together the chopped fennel fronds and parsley and the crispy capers.

To plate, spread a little of the fennel puree on each of 4 plates. Top with a salmon fillet. Place a little salad on top of each salmon. Squeeze a bit of lemon over the top if desired. Serve immediately.

Crispy Capers:

Heat 1/4-inch vegetable oil in a small, straight-sided skillet over medium-high heat until it shimmers when swirled. (You can make sure the oil is hot enough by adding one caper to the oil; if it immediately starts to sizzle and pop, the oil is hot enough.) Add the capers to the hot oil and fry until they have popped open and turned golden brown and crispy, about 1 minute. With a slotted spoon, remove the capers to a paper-towel-lined plate to drain.

Recipe courtesy of Giada De Laurentiis

Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/pan-roasted-salmon-with-fennel-puree.html?oc=linkback

Protein Lunch Bowl

I am a busy working mom spending most of my weekdays traveling between my psychotherapy office and my college classroom.  Meal prep and meal planning is vital if I want to eat healthy, homemade food. 

Here is an example of this weeks protein bowl. You can get creative with whatever ingredients you like and even mix up the dressing! I measure out the ingredients into individual bowls or mason jars and store them in the fridge so I can grab one before I walk out the door.

Ingredients:

1 large zucchini (made into zoodles)

1 large beet (made into noodles)

3 large carrots (shredded)

1 1/2 cups cooked black beans

1 cup cooked brown rice or quinoa

1/2 cup toasted blanched raw almonds

2large cooked chicken breasts (coat with 1TBSP ground tumeric, 1tsp salt, 1tsp cardimum and he juice of 1 lemon) place in baking dish and bake , covered for 45-5o min at 350. After its cooked cut and dice .

Miso dressing: makes 1 cup

4 1/2 TBSP fresh miso , 4 1/2 TBSP honey, 3TBSP rice vinegar, 3TBSP mustard (Dijon or yellow work)

I like to measure out 1/4 c rice, beans and carrots as well as chicken. 2TBSP almonds, zucchini and beets and lettuce  to taste and 2 TBSP dressing which I place on top.
   
    
    
    
    
    
 

Lentil Fattoush Salad – Inspired by Pita Jungle

I love visiting Pita Jungle! The food is healthy, the kids meals are great (no hot dogs on the menu!) and the food is all healthy. One of my favorite recipes is the lentil fattoush salad. I must admit that the crispy pita chips and caramelized onions on top keep me coming back for more, but overall the salad is hearty, filling and tasty. Enjoy!

INGREDIENTS:
Dried Green Lentils (1/2 cup cooked)
Brown Rice  (1/2 cup cooked)
Cucumbers (1/4 C)
Tomatoes  (6 sm. cherry or grape)
Red Onion (1/4 medium)
Lettuce (whatever mixed greens you like, 1- 1/2 cups)
Lemon Juice (4 TBS)
Red Wine Vinegar  (1 TBS)
Olive Oil (3 TBS)
Pita Chips (half a whole wheat or white pita. Can cut into piece and fry or bake. Think of these as croutons)
Sumac Spice (1 1/2 tsp- sprinkle pita chips and also top of salad before serving)

DIRECTIONS:
1. Cook 1/2 cup of dried green lentils according to directions on bag

2. Cook 1/2 cup of brown rice according to directions on the bag

3. Chop cucumbers and tomatoes, set aside

4. Place 2 tablespoons of Olive oil into a frying pan, heated to medium heat

5. Slice red onion and place into oil in pan, cook until caramelized

6. Toss lentils and rice into a large bowl and coat with lemon juice,  vinegar and 1 TBS  of olive oil

7. Place lettuce on plate

8. Place lentil and rice mixture down on the plate

9. Add cucumbers, tomatoes and caramelized onions on top

10. Sprinkle with sumac spice and serve with crispy pita chips

Image courtesy of: https://www.flickr.com/photos/kunitsa/9590335401/

Zucchini Salad with Lemon Zest and Toasted Almonds

I am always looking for a new salad idea and a healthy side dish with lots and lots of flavor. The zucchini salad is tasty and full of great flavors and so easy to make for a quick night meal, side dish or for lunch.

Ingredients:

Two large zucchinis
One large lemon
1/4 teaspoon salt -use Himalayan salt if you have it
3 tablespoons slivered almonds toasted

Using a vegetable peeler peel zucchini’s including the meat to make ribbons into a bowl

Zest the entire large lemon and place the zest and with the zucchini ribbons

Juice half of the lemon and put it in with the zucchini ribbons

Use your hands to massage the lemon in with the zucchini

Toast the almonds on the stovetop in a dry pan until lightly browned, I use blanched slivered almonds, and add to the zucchini ribbons

This makes it wonderful side dish!

It is so popular in my house that I usually use one zucchini per person for serving size this particular recipe will serve 2 to 3 people.

Rainbow Detox Salad

Rainbow Detox Salad

(From: http://haveashnick.com/2013/06/24/rainbow-detox-salad/)

Serves 2

Salad

• 4 cups spring mix (or leafy green of choice)
• 1/4 head red cabbage, thinly sliced
• 2 raw beets, peeled and grated
• 2 carrots, peeled and grated
• 1/2 cup cooked, shelled edamame
• 1 avocado, core and skin removed, sliced
• 2 tablespoons raw sesame seeds

Sesame Ginger Miso Dressing

Adapted from Savory Sweet Life

• 1 inch piece of ginger, peeled and finely minced
• 1 garlic cloves, finely minced
• 1/4 cup rice vinegar
• 1 tablespoon grapeseed oil
• 1 tablespoon sesame oil (not toasted)
• 1 tablespoon agave nectar
• 2 tablespoons brown rice miso paste
• 1 tablespoon tamari (or soy sauce)
• 3/4 tablespoon tahini

Whisk together all of the dressing ingredients or throw them in the food processor to make your life easier and your dressing creamier. Assemble the salad ingredients in a large bowl or spread them out between two plates for a nice presentation. Drizzle the dressing over your spread right before serving and enjoy!

*Recipe Courtesy of http://haveashnick.com/2013/06/24/rainbow-detox-salad/

Grapefruit, Fennel & Arugula Salad w/Citrus Dressing

Grapefruit, Fennel & Arugula Salad w/Citrus Dressing Serves 2 This is an awesome salad to help your body naturally detox. Grapefruit is a natural fat burner and the peppery arugula & fennel serve as kidney and liver cleansers.  Add any other yummy veggies you want to make it into a meal. 1 ruby red grapefruit, peeled and sectioned 1 avocado, cubed 1/4 cup fennel, thinly sliced 1 large bunch Arugula Sea salt & pepper to taste 1/4 cup pecans Place all ingredients in a large bowl and toss with Citrus Dressing. Citrus Dressing Juice of one orange Juice of one lime 1 tbs hemp seeds 1 tbs Braggs or low-sodium soy sauce 1 tbs maple syrup 2 tbs sesame oil 3 tbs apple cider vinegar Blend in a blender or shake in shaker bottle

**Recipe Courtesy of Karma Chow @ http://us2.campaign-archive1.com/?u=7a064e50af8c07f8f5beb3a1e&id=6a58547295 All Rights Reserved by http://www.karmachow.com