Easy Quinoa and Black Bean Salad

I have had an interesting few months and I am ready to drop some weight. So, it is back to eating as healthy as I can and remembering why it feels so good.

Here is the recipe I had for dinner tonight.

1.5-2 cups cooked quinoa
1 can black beans (drained)
1 cup canned corn (drained) or frozen corn(cooked)
1/4 c. olive oil
2 tbsp vinegar
1 tbs chili powder
1 tbsp garlic salt

Directions
1. cook and cool quinoa (or use leftover)
2. Add black beans, corn, oil, vinegar, chili powder, and garlic salt
3. Mix well.
4. Serve chilled.


That's it. I thought it was good. I will have it for lunch tomorrow. :-)  Any new ideas for simple, healthy meals?

I did get a lot of my garden planted. So, away we go!

I'm back...

I had such a yummy dinner tonight that it inspired me to get back on board with my healthy eating (again!). I finally feel like myself and I am up for cooking. I saw my friend making Asparagus Pasta at her house, so I called her for the recipe. It is a Body for Life recipe that she modified. I am also soaking beans to make a 15 bean soup tomorrow. Back to Meatless Mondays!!

I also picked up a Square Foot Gardening Book. Always looking for more ideas!!

Quinoa Sweet Potato Spinach Salad

I made this super easy and really delicious meal tonight.  I've been trying to load up on veggies this week and bought the 3lb bag of fresh spinach from Costco, in addition to their huge bag of Bob's Red Mill organic quinoa.  I had some sweet potatoes leftover from a meal earlier this week so I googled sweet potatoes, spinach and quinoa.  This amazing recipe from easy vegan meals appeared.  I want to make it again tomorrow.  That's how yummy it was.

the spiralizer

 

zucchini  noodles

sweet potato fries

When my sister-in-law raved about her new kitchen gadget, I just knew I had to have one, too.  Aren't all foods just a little more yummy when cut into fun shapes??   

my salad needs help!

One of my New Year's Resolutions this year was to eat more salad.  As a vegetarian/vegan, you'd think I eat salad all the time but I don't.  My goal was to eat salad three times a week.  The year started out great and I was having salad either as a meal or with a meal several times a week (often more than three!).  However, lately I've fallen out of the rhythm.  I got into a rut of a plain salad, sometimes dressed up with extras but often not, and I've quickly gotten bored with it.  I need to get back into having salad more often.  Today I threw some gorgeous raspberries onto the salad.  It was yummy but now I'm out of raspberries so what do I do tomorrow?  Do you have suggestions to make salad more exciting?  What are your favorite toppings and/or additions?   

pesto-based pizza

Everyone loves pizza and my family is no exception.  My kids' favorite meal is make-your-own pizza.  They load theirs up with cheese and "pepperoni" and it's always a meal they'll actually eat.  While they are creating their masterpieces, I create my own vegan version.  Today's pizza (for lunch) included fresh walnut-basil pesto, sundried tomatoes, red onion, artichoke hearts, broccoli and "pepperoni".  I always throw on whatever is around but this particular combination was especially delicious!

Back to sugar free

So, it's been a while since I updated. P90x went out the window once I went on vacation. That is kind of how I work- all or nothing! I had only missed one day and then when I missed 2 in a row it just made it too easy to stop altogether. I have been running off and on, but not too consistent with that either. It is time to get motivated again! So, here I go with no (added)sugar for 30 days. It always works to jump start my metabolism and help me feel great! It's been 3 days and I have lost 3.5 lbs- woo hoo!

Sample Eating Plan

Breakfast- oatmeal, skim milk, blueberries

Lunch-HUGE salad with beans or some type of meat, no grain, apple

Dinner- HUGE salad and lean meat or a meatless soup, rice

I can't wait to feel good again and I know it will help my running too!

Thanks for all the inspiration Cherl! Any more ideas would be great. Although, I am a much simpler cook than you are so I am impressed with the recipes you make!

my favorite tofu scrambler

Since eliminating dairy from my diet in January, I've been experimenting with different tofu scramblers. I was eating egg scramblers so often before the diet change that the tofu was unwelcomed to my tastebuds, initially. Then I discovered a vegan sausage that is very similar to the Jimmie Dean variety and my tastebuds couldn't get enough. I make this tofu scrambler 2 or 3 times a week after particularly hard workouts. It's loaded with protein and very tasty. To make: Pat dry firm tofu and crumble into a cooking pan sprayed with olive oil. Crumble some vegan sausage, adding it to the pan. Throw in some steamed broccoli and let the whole thing fry until the tofu begins to brown. I add a tablespoon of something at the very end -- pico de gallo, salsa verde, homemade pesto, a sweet chili sauce would be awesome, too. If I have some Flaxseed Ciabatta (from Trader Joe's), I slice and toast one or two pieces and cover it in hummus. It's a very, very good breakfast!

When moderation goes out the window...

Yesterday's experiment: Purchase this package of Oreos and NOT eat the entire package in one sitting. I failed. Well, not exactly, but the Oreos are gone less than 24 hours later. I recognize that I have a serious problem with sugar and moderation. I don't typically buy this sort of stuff because it just doesn't work well for me. The rest of the family is fine, but not me. Moderation completely goes out the window when there's something like Oreos in the house. I honestly thought I could pace myself with this package yesterday. I'm chalking it up to a lesson learned. I will not be buying these again. Ever.

P90X

My latest experiment has involved my newest exercise regimen-P90X. This is a program I have heard about for years, but was never ready for the commitment. It is a 90 day program- 6 days a week of intense workouts. Once I start a program, I go for it 100%, so I knew I couldn't start unless I was willing to finish. :-) The time was finally right for me. I needed a break from running, and I decided it was time to focus on building core strength and total body strength. Jeff agreed to do it with me, and the next door neighbors and friends, the Giles, also took the challenge. So, pretty much every night for the last 6 weeks we have spent from 8:30pm-10pm following this program. The results have been awesome! I love working out with Jeff, and I love getting stronger! I do miss running, but I don't miss getting up at 5:30 am (or earlier!). I am not completely ripped yet, but I do see definition that I have never seen before. I have lost 6 pounds and about 6 inches total. We are not quite halfway through the program and I think our progress will continue to build on itself. My view of exercise is that everyone has to do it. The key is finding workouts that challenge you! I am hoping that when I go back to running in the summer, that my core strength will ultimately make me a stronger runner and I can still aim for that Boston goal!

Spinach Fettuccine Primavera

I made a vegan version of this tonight for my family and it was well-received by everyone. I also used a whole grain (or was it whole wheat?) fettuccine since I didn't find the spinach fettuccine at the store today. This recipe is very, very good! And any meal that is able to sneak a few more veggies into my young children is a great one to me!

SPINACH FETTUCCINE PRIMAVERA
Recipe by Rachael Ray

Ingredients
•Salt
•1 pound spinach fettuccine
•2 carrots, peeled
•2 medium zucchini
•2 tablespoons extra-virgin olive oil
•2 tablespoons butter
•2 shallots, thinly sliced
•2 cloves garlic, finely chopped
•1 cup frozen green peas
•1/2 cup dry white wine
•1 cup vegetable or chicken stock
•Freshly ground black pepper
•1/2 cup grated Parmigiano-Reggiano, plus some to pass at table
•1/4 cup chopped flat-leaf parsley, a generous handful

Directions
Bring water for pasta to a boil. Salt the water add the pasta and cook to al dente, about 7 to 8 minutes. Use a vegetable peeler to make ribbons of carrot and zucchini. Keep the vegetables flat on counter and run the peeler the length of the vegetable. Drop the carrots and zucchini into the pasta water for the last 4 minutes of cooking time.

Heat a medium skillet over medium heat with extra-virgin olive oil and butter. Saute the shallots and garlic 3 to 4 minutes then add peas and heat through, 2 minutes, stir in wine, reduce for half a minute and stir in stock. Toss drained pasta and vegetables with the sauce, season with salt and pepper, and combine with cheese and parsley.

Pineapple Fried Rice

Pineapple Fried Rice
Ingredients:
4-5c cooked rice (brown or white or a mix)
1/2c peas
3 garlic cloves, minced
1/2c corn
1/2c edamame
1/2c shredded carrots
1c pineapple, cut into small chunks and reserve 1/4c juice

1 tbsp sesame oil
1/3c soy sauce, to taste
salt and pepper, to taste

1/4c thinly sliced green onions for garnish (optional)

Preparation:
Saute all ingredients (peas to pineapple) in sesame oil using a large pan/wok, approx. 5 minutes. Add rice, reserved pineapple juice and soy sauce (start with half and gradually add, to taste). Salt and pepper to taste. Serve immediately with a sprinkle of green onions on top.

Note:
All amounts are approximate. You'll want to vary/omit/add according to your family's taste preferences.

Tortilla Soup

Tortilla Soup
from The Real Food Daily Cookbook by Ann Gentry

1 tablespoon canola oil
2 onions, coarsely chopped
3 cloves garlic, finely chopped
1 jalapeno chile, finely chopped
2 tablespoons tamari
2 teaspoons ground cumin
2 teaspoons sea salt
1 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
8 cups vegetable stock (or water)
1 pound tomatoes, coarsely chopped
1/3 cup tomato paste
8 corn tortillas, coarsely chopped
1/4 cup finely chopped fresh cilantro
1/2 cup Crispy Tortilla Strips, for garnish
1 avocado, peeled, pitted and cubed (optional)
1/2 cup Pico de Gallo, for garnish (optional)

Heat the oil in a heavy stockpot over medium heat. Add the onions and garlic and saute for 5 minutes, or until the onions are transclucent. Add the jalapeno chile, tamari, cumin, salt, oregano, and pepper, and saute 1 minute longer. Stir in the stock, tomatoes, and tomatoe paste. Cover and bring to a simmer over high heat. Decrease the heat to medium-low and simmer, stirring occassionally, for 10 minutes, or until the tomatoes are tender. Add the tortillas and simmer 10 minutes longer, or until the tortillas are falling apart.

Using a handheld immersion blender, blend the soup in the pot until smooth. Alternatively, working in batches, puree in a regular blender. Stir in the cilantro.

Ladle the soup into bowls. Garnish with the tortilla strips, avocado, and pico de gallo, and serve.

The soup will keep for 2 days, covered and refrigerated.


Crispy Tortilla Strips
I didn't use Ann's recipe because I didn't have all the ingredients for the "topping". Instead I brushed both sides of 6 (6-inch) corn tortillas with canola oil and sprinkled one side with sea salt. I cut them in half and then cut the halves into 1/8" strips. Spread on a baking sheet and bake in a 350* F oven for at least 15 minutes. I baked ours for more like 20 minutes because I wanted them to brown a little and be extra crispy.

Athena Barley with Kalamata Olives and Tomatoes

I absolutely love barley. Love it. But I don't really use it for much other than as one of the stars in a fabulous chili I make. On the cover of The Real Food Daily Cookbook (Ann Gentry) is a fantastic salad that I knew I had to try since it is barley-based. Yum!

Athena Barley with Kalamata Olives and Tomatoes
3 cups water
2 cups pearl barley
1 1/2 tsp sea salt

3-4 large tomatoes (1 pound), seeded and chopped
3/4 cup kalamata olives, pitted and quartered
3/4 cup diced red onion
3/4 cup finely chopped fresh Italian parsley
2/3 cup finely chopped green onions
3 tbsp finely chopped fresh dill

1/2 cup freshly squeezed lemon juice (about 3 lemons)
1/4 cup extra virgin olive oil
1 tbsp dried oregano

Fresh ground black pepper to taste.

Combine the water, barley and salt in a large saucepan. Cover and bring to a boil over high heat. Decrease the heat to medium-low and simmer about 40 minutes, until tender. Transfer to a large bowl. If you're serving this dish as a cold salad, refrigerate the barley while preparing the remaining ingredients.

Whisk the lemon juice, olive oil, and oregano in a bowl to blend. Pour the vinaigrette over the barley and toss to coat. Andd the tomatoes, olives, red onion, parsley, green onions, and dill and toss again to combine. Season to taste with salt and pepper and serve cold or at room temperature.

The salad will keep for 2 days, covered and refrigerated. Toss again before serving.

satisfying the sweet tooth

I made these rainbow cupcakes the other night for a St. Patrick's Day themed playdate. I figured there'd be enough green, shamrocks, etc. so we went with rainbows. I used gold colored cupcake liners and placed half a chocolate coin in each of the white "clouds" on top of the rainbow cupcakes. I love how these turned out. I have no idea how they taste since they are made with eggs and milk (and I don't eat either), but everyone seemed to like them.
I struggle with a sweet tooth. I eat healthy and fill up on lots of vegetables, fruits and whole grains, but I crave sugar. I really, really do. Certain times of the month are worse, but I feel a little craving for it all the time. I've cut back but still allow myself little bits of sweets here and there. Oddly enough, when I make something like these cupcakes for my kids and their friends, I don't have a desire to eat them.
When I made these cupcakes, I made myself a sticky and sweet something to eat. The recipe was called Raw Fudge but something went awry because it isn't like any fudge I've ever had. Still, it's a great combination of raw walnuts, dates, unsweetened cocoa powder, chocolate chips and salt. And the best part is that no one else in the family likes my "raw fudge" sticky stuff so I keep it in the freezer and eat little bits whenever I have a desire for something sweet. And the rest of the family? They get rainbow cupcakes.
Note: To make these fun rainbow cupcakes (or any sort of layered cake), simply divide up the batter, add food coloring to each of the bowls and start layering.

Sweet Potato & Black Bean Chili

This recipe comes from EatingWell. It's my new favorite chili and every time I make it I double the recipe. It's that good.

Ingredients
1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
1/2 teaspoon ground chipotle chile (see Note)
1/4 teaspoon salt
2 1/2 cups water
2 15-ounce cans black beans, rinsed
1 14-ounce can diced tomatoes
4 teaspoons lime juice
1/2 cup chopped fresh cilantro

Preparation
1.Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
2.Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at penzeys.com.

Nutrition
Per serving: 307 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 51 g carbohydrates; 0 g added sugars; 12 g protein; 14 g fiber; 494 mg sodium; 947 mg potassium.

Nutrition Bonus: Vitamin A (213% daily value), Vitamin C (48% dv), Iron (32% dv), Folate (29% dv), Potassium (27% dv), Calcium (16% dv).

2 1/2 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 1 lean meat

The Dirty Dozen

I make an effort to purchase organic produce, but our family isn't 100% there just yet. It helps me to keep this list from the Environmental Working Group in mind when I do shop so I'm making the best choices. Collectively, the 12 most contaminated are known as the Dirty Dozen.

12 Most Contaminated
■Peaches
■Apples
■Sweet Bell Peppers
■Celery
■Nectarines
■Strawberries
■Cherries
■Pears
■Grapes (Imported)
■Spinach
■Lettuce
■Potatoes

12 Least Contaminated
■Onions
■Avocado
■Sweet Corn (Frozen)
■Pineapples
■Mango
■Asparagus
■Sweet Peas (Frozen)
■Kiwi Fruit
■Bananas
■Cabbage
■Broccoli
■Papaya

You can also download a handy wallet guide here. http://www.foodnews.org/

Kale Waldorf Salad

This recipe for Kale Waldorf Salad comes from Whole Foods Market. It's a little sweet, a little tangy and big on yumminess! I used golden raisins because I like them better and used probably 5 cups of kale total. Everything else was exactly as the recipe states. Very good!

Kale Waldorf Salad (from Whole Foods Market)
Serves 6
This variation on the classic Waldorf salad uses kale instead of lettuce and adds apple and walnuts to the dressing for a creamy consistency without using the typical mayonnaise base.

Ingredients
4 cups packed finely chopped raw kale, preferably dinosaur kale
1 large red apple, such as Fuji or Honeycrisp
1 cup thinly sliced celery
1/2 cup walnuts, toasted and chopped, divided
1/4 cup plus 2 tablespoons raisins, divided
2 tablespoons Dijon mustard
2 tablespoons water, more if needed
1 tablespoon red wine vinegar
1/8 teaspoon sea salt

Method
Place kale in a large bowl. Chop half the apple and add to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins. Chop remaining half of apple and put in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt. Purée until well combined and slightly thick, adding water if needed to thin. Pour dressing over kale salad and toss to combine.

Nutrition
Per serving (about 5oz/131g-wt.): 140 calories (60 from fat), 7g total fat, 0.5g saturated fat, 0mg cholesterol, 135mg sodium, 20g total carbohydrate (3g dietary fiber, 10g sugar), 3g protein

Basil Walnut Pesto

Pesto is one of my family's favorites. We eat it on pasta, in sandwiches, with raw vegetables... Prior to adopting a vegan diet for myself, I would make a traditional pine nuts and cheese based pesto once a week. Needless to say, I'm six weeks into this vegan lifestyle and pesto is one thing we have dearly missed. I was hesitant to try a recipe without cheese because the original is so good that I didn't think anything could even remotely compare. Boy, was I was wrong. This Basil Walnut Pesto is incredible. Walnuts are one of the healthiest nuts so replacing them for the pine nuts is a good move and nutritional yeast gives the pesto a cheesy flavor. You won't even miss the cheese! It's delicious and even better than what I was making before. I can't wait for dinner!

Basil Walnut Pesto

1 large bunch of basil, about 3 cups loosely packed
3 large garlic cloves
6 Tbsp chopped walnuts
1/4c nutritional yeast
6 Tbsp extra virgin olive oil (amount varies depending on desired consistency)
salt to taste

Place all ingredients in food processor (start with half of the olive oil) and process until finely ground. Continue to process while adding the remainder EVOO until the desired consistency is reached. Salt to taste. Serve immediately or refrigerate for up to 3 days. If refrigerating, cover the pesto with a thin layer of olive oil.

health drinks

I love the idea of ditching the morning cup-of-joe for a healthy, vitamin-packed smoothie and/or vegetable juice. There are plenty of fruit-based juices but I've been looking for a vegetable juice and wasn't having much luck. I wanted one that didn't list five fruit juices before mentioning a vegetable, if at all. I wanted something pure. No sugar, additives or fruit juice. So I was very happy to come across the Essential Greens Veggie Juice at Trader Joe's yesterday.

Ingredients in this sweet little (60 calories total!) bottle? Juices from celery, spinach, parsley, cucumber, kale, romaine and at least two of the following sprouts: wheat grass, sunflower greens, clover sprouts. That's it! The bottle says it contains two full pounds of juiced vegetables in each bottle.

This morning we opened the bottle and blended half of it with a banana and maybe a half cup of both frozen blackberries and frozen blueberries. The result wasn't sweet, but made an icy smoothie both my five year old son and I enjoyed.

Of course, juicing the veggies yourself is always ideal but this is a pretty convenient and easy way to do it. My local Trader Joe's sells this 15oz bottle for $3.69 plus tax.