Monday, July 4, 2011

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!
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 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!
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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!!

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