Have a Healthy 4th of July! :)

Hello All!  I bring you some deliciously healthy, vegetarian, and summery dishes to spice up any summer party:

First, here is a Quinoa Black Bean Salad (serves 8):

Ingredients:

• 2 cups uncooked Quinoa
• 1 can low sodium black beans
• 4 stalks celery, diced
• 1 green pepper, diced
• 1 red pepper, diced
• 2 handfuls sugar snap peas, halved
• 1/2 small red onion, diced
• 2 tbsp. minced garlic
• 1 medium sized carrot, peeled and diced
• 1/2 cup extra-virgin olive oil
• 4 tbsp. lime juice
• chili powder
• cumin
• black pepper
• garlic powder
• celtic sea salt

Instructions:

• Bring 4 cups of water to a boil; add Quinoa and reduce heat to simmer; cover and simmer 15 minutes until all liquid is absorbed; set aside
• Place all vegetables and garlic in large skillet with 2 tsp. olive oil and lightly saute for 3-4 minutes to release flavors (vegetables should remain crispy).  During last minute of saute, add cumin, black pepper, garlic powder, and a dash of sea salt (all spices are to taste)
• In a small container, make the dressing:  whisk the remaining olive oil with the lime juice, chili powder, garlic powder, and black pepper
• In a large container (or serving bowl) mix the quinoa, veggie mixture, and dressing together
• Refrigerate and serve chilled

sauteeing the veggies

Quinoa is such a cool looking grain...additionally, it is high in protein and in fiber

Finished Product!

 __________________________________________________________________________________

 Next up is a chilled lentil salad with spinach, broccoli, zuchini, and red onion in a lemon-garlic vinaigrette (serves 8).  Lentils are great because they have the highest protein content of any legume and they also don't require pre-soaking like most other dried beans

Ingredients:

• 2 cups dry lentils, uncooked
• 2 handfuls baby spinach, shredded by hand
• 1 cup chopped broccoli 
• 1 small zucchini, shredded
• 1/2 small red onion, diced
• 1 oz. feta cheese, finely diced
• 3 tbsp lemon juice
• 1/4 cup extra virgin olive oil
• 1 tsp. lemon zest
• 2 tbsp. minced garlic

 
 Instructions:

• In a pot, place the lentils in enough water to cover them by 1 inch; bring to a boil and then simmer uncovered for 20-25 minutes, until lentils are tender (this should be done slightly in advance to allow the lentils to cool)
• Whisk together lemon juice, lemon zest, olive oil, and minced garlic
• In a large container, mix the lentils, spinach, onions, zucchini, broccoli, and feta
• Add the dressing, and stir to mix
• Serve chilled!

 __________________________________________________________________________________

Another delicious summer salad, inspired by my friend Dan, is a 5-Bean Salad with Orzo:


Ingredients:

• 1 can low sodium Pinto Beans, rinsed and drained
• 1 can low sodium Black Beans, rinsed and drained
• 1 can low sodium Kidney Beans, rinsed and drained
• 1 can low sodium White Beans, rinsed and drained
• 1 can low sodium Garbanzo Beans, rinsed and drained
• 1 can low sodium Golden Corn, rinsed and drained
• 1/2 small red onion, diced
• 4 celery stalks, diced
• Fresh cilantro, finely chopped
• White Pepper
• 1/4 cup Balsamic Vinegar
• 1 package of Orzo, cooked according to package directions

Instructions:

• Whisk together white pepper and balsamic vinegar
• Mix the cooked orzo with the beans, cilantro, and onion
• Pour the dressing over and mix gently
• Serve chilled!

Hope these delicious recipes inspire you to bring a little health and clean eating to your next barbeque or party!

Happy Independence Day!!