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FEATURED ARTICLE:
(Enjoy!)
Here are a few recipes to get you started. They are from www.deliciouslivingmag.com and there are many more there to inspire you!
Edamame with Cranberries, Feta, and Basil
Serves 4 / This simple, colorful salad marries heart-healthy edamame with antioxidant-rich dried cranberries. Serving tip: Perfect as a simple side with nearly any meal; or serve it on a bed of greens as a starter salad.
1 16-ounce bag frozen shelled edamame
1/2 cup dried cranberries
1/4 cup fresh basil leaves, cut into thin strips
2 tablespoons olive oil
1/8 teaspoon freshly ground black pepper
1/2 cup crumbled feta cheese
1. Cook edamame in boiling salted water for 5 minutes. Drain and rinse under cold water to stop cooking. Pat dry.
2. Toss edamame, cranberries, basil, olive oil, and pepper together in a medium bowl. Gently stir in feta cheese. Serve chilled or at room temperature.
PER SERVING: 323 cal, 48% fat cal, 17g fat, 4g sat fat, 17mg chol, 16g protein, 26g carb, 6g fiber, 223mg sodium
Quinoa, Chicken, and Currant Salad
Serves 4 / Quinoa, a high-protein grain, is perfect when you need to cook up something fast and healthy. This dish has a balance of protein, carbs, and fats to provide much-needed nutrition for a busy mom. Use any kind of leftover chicken, or buy a preroasted chicken at your natural foods market. If you prefer, substitute fresh blueberries or sliced red grapes for the currants.
1 cup quinoa, well rinsed and drained
2 cups low-sodium chicken broth
2 cups chopped, cooked chicken
1/2 cup dried currants
1/2 cup finely chopped green onion
1 tablespoon olive oil
1 tablespoon fresh lemon juice
1/2 cup toasted slivered almonds
Salt and pepper, to taste
1. Combine quinoa and broth in a medium saucepan and bring to a boil. Lower heat to simmer, cover, and cook for 15 minutes.
2. Add remaining ingredients to pot and stir to combine. Let mixture sit for a few minutes to allow flavors to blend. Serve warm, or refrigerate and eat throughout the day as a quick snack.
PER SERVING: 474 cal, 35% fat cal, 19g fat, 3g sat fat, 63mg chol, 32g protein, 47g carb, 6g fiber, 292mg sodium
Hearts of Palm Salad with Lemon-Celery Seed Vinaigrette
Serves 6 / A rainforest crop, hearts of palm—which taste like a cross between asparagus and artichokes—are low in calories and cholesterol but offer protein, vitamin C, fiber, iron, and potassium. Ingredient tip: Look for sustainably harvested hearts of palm near the canned artichokes in your natural grocery.
Vinaigrette
3 tablespoons fresh lemon juice
1 tablespoon balsamic vinegar
3 tablespoons extra-virgin olive oil
3 tablespoons finely minced shallot (about 1 large shallot)
1 tablespoon minced fresh Italian parsley
1 teaspoon celery seed
Salt and pepper, to taste
4 heaping cups romaine leaves (about 6 ounces)
2 heaping cups fresh baby spinach (about 4 ounces)
1 14-ounce can hearts of palm, drained and cut into 1/2-inch pieces
1 red bell pepper, chopped
1 avocado, cut into bite-size pieces
1/4 cup coarsely chopped pecans
1. Whisk together all vinaigrette ingredients in a medium bowl. Set aside for 30 minutes or more to allow flavors to blend.
2. Wash and dry romaine leaves and spinach. Tear romaine leaves and toss with spinach in a large salad bowl. Add hearts of palm, red bell pepper, and avocado.
3. Pour about two-thirds of the vinaigrette over the salad and toss until well coated. Sprinkle with pecans and serve immediately.
PER SERVING: 165 cal, 66% fat cal, 13g fat, 2g sat fat, 0mg chol, 4g protein, 11g carb, 6g fiber, 303mg sodium
Sweet Pepper and Black Bean Salad
Serves 8–10 / Sweet bell peppers are loaded with vitamins, including more than twice the vitamin C of an orange.
3 15-ounce cans black beans, drained and rinsed
1/2 cup chopped red bell pepper
1/2 cup chopped yellow bell pepper
1/2 cup chopped green bell pepper
1/2 cup chopped red onion
1/2 cup chopped jicama
1/2 cup corn kernels
Cilantro Dressing
1/4 cup fresh lime juice
1/4 cup extra-virgin olive oil
1 teaspoon sea salt
1/4 teaspoon black pepper
1 clove garlic, minced
1/2 cup chopped fresh cilantro
1. Combine all salad ingredients (black beans through corn kernels) in a large bowl.
2. Combine all dressing ingredients in a blender and blend until smooth. Pour dressing over salad and toss until evenly coated.
PER SERVING: 220 cal, 34% fat cal, 8g fat, 1g sat fat, 0mg chol, 9g protein, 27g carb, 10g fiber, 531mg sodium
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