Meatless Monday: Strawbery Avocado Couscous with Lime Vinagrette

This is a wonderfully different salad than I'm used to and I can't wait to try it now that strawberries are in season!

Ingredients:

• 2 cups cooked couscous
• 1 avocado, halved, seeded, peeled and diced
• 1/2 cup corn kernels
• 1/2 cup strawberries, quartered
• 2 tablespoons chopped fresh cilantro leaves
• 2 tablespoons pine nuts

For the lime vinaigrette:

• 1/4 cup olive oil
• 1/4 cup apple cider vinegar
• Zest of 1 lime
• 2 tablespoons freshly squeezed lime juice
• 2 teaspoons sugar, or more to taste

Directions:
1. In a large bowl, combine couscous, avocado, corn, strawberries, cilantro and pine nuts. Stir in lime vinaigrette.
2. To make the vinaigrette, whisk together olive oil, apple cider vinegar, lime zest and juice, and sugar in a small bowl. Toss into salad and serve.

[Image and Recipe via Nature Box] 

Summer: Healthy Eating

Eating right is not just about looking good. It's also about feeling good and being healthy. It's so vital that each of us takes care of our bodies by not only consistently exercising, but also by consuming vitamin-rich foods. Avoid salt and instead reach for the Lemon Pepper and other herbs and spices that pack on flavor without the fat, calories and sodium.  Hydration is so important, especially during Summer. Choose foods that are in season. Not only are they the most fresh, but they are cheaper! P.B.B. wants you to give yourself the best chance at a long, healthy and happy life with super foods! Let's continue to have a great Summer!

Meatless Monday: Carrot and Ginger Juice Recipe

Perfect for Summer, this juice recipe is nutritious and delicious !

Ingredients:
* 1 bunch carrots
* 4 oranges (Navel, Blood, Valencia, etc.)
* 1 ginger root (about the size of your palm)

Directions:
Rinse the dirt off the carrots. Remove green tops. You can chop them to assist your juicer. There's no need to peel the carrots. Using a serrated knife, cut all of the rind off the oranges and separate to fit through the juicer. Break or cut apart the ginger. Run all of your ingredients through the juicer and mix. If you find the juice to be too spicy from the ginger, add another orange or water to dilute it.

Bon appetit!

Recipe and Images via BLDG25

Meatless Monday: Curried Tomatoes & Chickpeas

Tomatoes are in season, so it only makes sense to enjoy fresh ones as much as possible before the Summer comes to an end. This recipe is the perfect opportunity :) This uber-satisfying dish is as simple as it is delicious.

Ingredients:

2 tablespoons olive oil

4 scallions (sliced; white and light green parts separated)

1 tablespoon fresh ginger (grated)

1 teaspoon curry powder

2 pints grape or cherry tomatoes

1 can (15 1/2 oz.) rinsed chickpeas (garbanzo beans)

1 tablespoon fresh lime juice

salt and pepper

Directions:

Heat the oil in a large skillet over medium heat. Cook the white parts of the scallions, the ginger and the curry powder until fragrant (about 1-2 minutes). Add the tomatoes and cook until beginning to burst (about 5-7 minutes). Add the chickpeas and lime juice. Sprinkle in the scallion greens and add salt and pepper to taste.

Bon appetit!

[Recipe and Image from RealSimple.com]

Meatless Monday: Spiced Peas with Cilantro and Lime

I love citrus and spice- especially in the Summer. Peas are healthy and have such a wonderful creamy and satisfying texture- alot like mashed potatoes. Serve this unexpected dish as a side at your next BBQ or dinner party and it'll knock your guests' socks off!

Ingredients:
1 1/2 lbs. fresh peas in the pod shelled (about 2 cups) or 2 cups frozen peas
2 tbsp. olive oil
2 cloves garlic (sliced)
1/2 tsp. curry powder
1/4 cup fresh cilantro leaves
1 tsp. fresh lime juice

Directions:
If using fresh peas, fill a large saucepan with salted water and bring to a boil. Add the peas and cook until just tender, 3-5 minutes. Drain. Heat the oil in a medium skillet over medium heat. Add the peas, garlic, curry powder and 1/4 tsp. salt and cook, stirring occasionally, until fragrant and warmed through, 2-3 minutes. Add cilantro and lime juice. Toss to combine.

[Recipe and Images via RealSimple.com]

Meatless Monday: Thai Coconut Cucumber Salad

The Summer heat is in full effect! That means we all want to eat a little lighter and healthier, but we still want to be satisfied, right? This recipe is all of that and more. I love the brightness and color it has. You truly eat with your eyes first and this dish does not disappoint. You can have this either cold or at room temp, making it ideal for the season.

Ingredients:

(Dressing)
1/3 cup coconut milk
1 tsp. red curry paste
1 tsp. fish sauce
1 tsp. soy sauce
juice from 1/2 lime
1 tsp. agave
1/4-1/2 tsp. sriracha
1/4 -1/3 cup water

(Salad)

1/2 cup chopped cucumber

1/2 cup chopped red bell pepper

1/2 cup cooked edamame

1/2 cup tofu (baked)
1/4 cup scallions (sliced)
1/2 cup basil leaves (Thai preferably)
4-5 mint leaves (chopped)
1 cup arugula
1 cup rice noodles (cooked)
1/4 cashews (toasted and chopped)
1/4 cup coconut flakes (toasted)

Directions:
In a small bowl, whisk together all dressing ingredients except for the water. Add water, a couple of tablespoons at a time, to thin out the dressing to your liking. Taste and adjust seasoning accordingly. Place in the refrigerator while you chop the salad ingredients.

Toss all salad ingredients, except for the cashews and coconut flakes, with the dressing. Taste and adjust seasoning accordingly. Add the cashews and coconut flakes on top at the end so they remain crunchy. Squeeze the other half of your lime from the dressing on top (or slice lime and serve as garnish). Serve and enjoy!

Bon appetit!

[Recipe and Images via Bldg 25 Blog]

Meatless Monday: Nachos

Who doesn't love nachos? Now you can enjoy them guilt-free. This recipe is easy on the wallet as well as the waistline :)

Ingredients:
24 baked tortilla chips (approximately 3 oz.)
2 teaspoons canola oil
1 onion (chopped)
1 clove garlic (minced)
1/2 teaspoon chili powder
1/2 cup (canned) black beans (rinse and drain before measuring)
12 cherry tomatoes (halved or quartered)
2 teaspoons lemon juice
1/4 cup fresh cilantro (chopped)
salt and pepper
1/2 cup low fat cheddar cheese (shredded)
1/2 avocado (diced)
1/2 cup reduced fat Greek yogurt
1 jalapeno (sliced)


Directions:
Preheat broiler to high. Line a broiling pan or large rimmed baking sheet with foil and mist with cooking spray. Arrange tortilla chips, overlapping slightly, in a single lawyer on top of foil. Meanwhile, warm oil in a large skillet over medium-high heat. Add onion and cook, stirring frequently, until tender and translucent (about 3 minutes). Add garlic and jalapenos. Sprinkle with chili powder and cook, stirring until fragrant (about 1 minute longer). Stir in beans and tomatoes. Cook and stir until just warmed through (about 2 minutes). Add lemon juice and cilantro. Season with salt and pepper and give it one last stir. Spoon your yummy bean dip onto the center of your chips and spread evenly. Sprinkle cheese evenly on top. Broil, watching constantly and turning pan often until nachos are hot, cheesy and bubbly (about 1 minute). Remove pan from broiler. Sprinkle avocado over nachos and garnish with dollops of yogurt. Transfer to a platter and serve immediately.

Bon appetit!

[Recipe and Image via allyou.com]

Meatless Monday: White Bean Soup with Tomato Salsa

Just in time for the cooler whether now that Summer has come to a close. Give this recipe a try if you're looking for flavor and comfort this season. Don't have orzo? Rice is a great substitute. Better yet, try wild rice or quinoa to add some extra nutrition.

Ingredients:
1 cup orzo
4 tomatoes (roughly chopped)
1 red bell pepper (roughly chopped)
2 small red onions (diced)
1/4 cup fresh basil leaves (torn)
1/4 cup crumbled Feta cheese
3 tablespoons olive oil
1 tablespoon sherry vinegar
kosher salt and pepper
1 clove garlic (crushed)
1/4 teaspoon dried red chili flake
2 15 oz. cans white beans (rinsed)
4 cups low-sodium vegetable or chicken broth
juice of 2 lemons
crusty bread (optional)

Directions:
Cook the orzo according to the package directions. Meanwhile, in a bowl, combine the tomatoes, red pepper, 1 onion, basil, Feta, 2 tablespoons oil, vinegar, and ¼ teaspoon each salt and pepper. Set aside. Heat the remaining oil in a large saucepan over medium heat. Add the garlic, chili flakes, and remaining onion. Cook until softened for about 3 minutes. Add the beans, 3 cups broth, and lemon juice. Bring to a boil. Reduce heat to medium-low; simmer for 5 minutes. Remove from heat and let cool slightly. Transfer the bean mixture to a food processor or blender. Pulse until combined but still slightly chunky. Season with ½ teaspoon salt and ¼ teaspoon pepper. Return the bean mixture to a saucepan over medium heat. Add the remaining cup broth and bring to a simmer. Stir in orzo. Ladle soup into bowls and spoon salsa on top. Serve with bread (if desired).

Bon appetit!

[Recipe and Image via RealSimple.com]

Meatless Monday: Shanghai Noodle Salad

Noodle dishes are so satisfying! This chilled version is perfect for Summer, allowing you to indulge while staying cool!

Ingredients:
1 lb. fresh thick Chinese wheat noodles
1/4 cup ketchup
3 1/2 tablespoons sesame oil
3 1/2 tablespoon soy sauce
2 tablespoons brown sugar
2 teaspoons salt
1 1/2 teaspoons lime juice
1/4 cup chopped green onion
2 carrots (peeled and shredded)
1 small zucchini (cut into matchsticks)
1 (red or orange) bell pepper (cut into matchsticks)
1 tablespoon toasted sesame seeds
1 teaspoon crushed red pepper flakes

Directions:
Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the Chinese noodles and return to a boil. Cook the noodles uncovered, stirring occassionally, until they have cooked through, about 5 minutes. Drain well in a strainer in the sink. Rinse the noodles with cold water several times to chill, then drain again.

In a large salad bowl, whisk together ketchup, sesame oil, soy sauce, brown sugar, kosher salt, and lime juice until brown sugar has dissolved. Place the noodles, green onions, carrots, zucchini, red pepper, sesame seeds, and red pepper flakes into the bowl and gently toss to thoroughly mix the salad and coat with dressing.  Chill at least 2 hours before serving.

Bon appetit!

[Recipe and Image via AllRecipes.com]

Meatless Monday: Caramelized Onion and White Bean Flatbread

Flatbread pizza takes on a vegetarian flavor perfect for these warm Summer evenings :)

Ingredients:
3 tablespoons extra virgin olive oil
1 large onion (thinly sliced length wise)
1/4 tablespoon salt
20 ounces prepared whole-wheat pizza dough (thawed if frozen)
2 tablespoons minced fresh oregano (or 2 teaspoons dried)
1/2 teaspoon freshly ground pepper
1 15-oz. can white beans (rinsed)
3 tablespoons water
2 teaspoons white-wine vinegar
2 plum tomatoes (thinly sliced)
1 cup finely shredded smoked Gouda (or Cheddar cheese)

Directions:

Place oven rack in the lowest position; preheat to 450°F. Coat a large non-insulated baking sheet with cooking spray. Combine oil, onion and salt in a medium saucepan. Cover and cook over medium-high heat, stirring often, until the onion is softened, 5 to 7 minutes. Reduce heat to medium-low, uncover and cook, stirring occasionally, until very soft and golden, 5 to 8 minutes more. Meanwhile, roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes. Stir oregano and pepper into the onion. Transfer half the onion to a small bowl. Add beans to the remaining onion; cook over medium heat, stirring often, until heated through, 2 to 3 minutes. Transfer the bean mixture to a food processor, add water and vinegar and pulse until a coarse paste forms. Spread the bean paste over the pizza crust. Top with the reserved onion, tomatoes and cheese. Bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes.

Slice and serve.

Bon appetit!

[Image and Recipe via EatingWell.com]

Meatless Monday: Cheesy Corn and Black Bean Quesadillas

The official first day of Summer is tomorrow!  So exciting!!!  Here's a great recipe for Meatless Monday you can enjoy all season.


Ingredients:
1 15 1/2 oz. can of black beans rinsed/drained (or any bean of your choice; I love kidney beans as an alternative)
1 1/2 corn kernels
1 tablespoon canola oil
1 small onion (chopped)
1 jalapeño (seeded/finely chopped)
2 cloves garlic (minced)
6 oz. pepper jack cheese (shredded)
Salt and pepper
8 tortillas

Directions:

In a bowl, coarsely mash means with potato masher. Warm large skillet over medium-high and add corn and cook/warm for 2-3 minutes, stirring occasionally until corn begins to brown. Add corn to bowl with beans.  In the same skillet, warm oil. Add onion and jalapeño and sauté for 2 minutes. Add garlic and sauté for another minute. Stir mixture into bowl with beans and corn. Let mixture cool to room temperature, about 10 minutes. When cool, stir cheese and season with salt and pepper. Preheat oven to 200ºF. Spread a tortilla out on a work surface and spread a 1/2 cup portion of bean mixture over half. Fold tortilla in half. Repeat with remaining tortillas and bean mixture. Warm a large skillet over medium-high heat. Cook as many tortillas as can fit in the skillet, 3 minutes, then flip quesadillas and cook until golden brown and crispy and cheese is melting, 2 to 3 minutes longer. Place quesadillas on a baking sheet and keep warm in oven while you cook remaining quesadillas. Cut into wedges, serve and enjoy!

 Bon appetit!

[Recipe and Image via MyRecipes.com]

Meatless Monday: Creamy Avocado Potato Salad

I tell skeptics all the time, "You don't have to be a vegan to try and enjoy vegan recipes!"  I recently discovered a cool website called Post Punk Kitchen full of great vegan fare.  Although I'm a complete omnivore, I still find some vegetarian and vegan recipes that are not only healthy, but also flavorful and fun.  Try this yummy salad perfect for Meatless Monday!

Ingredients:
2 lbs. fingerling potatoes (cut into 3/4 in. chunks)
2 avocados
2 tablespoons lime juice
1/2 teaspoon salt
1/4 teaspoon ground cayenne pepper (optional)
1 plum tomato (chopped)
1 small red onion (diced small)
1 small cucumber (diced small)
Scallions for garnish (optional):

Directions:
Place the potatoes in a pot and cover with water. Cover pot and bring water to a boil. Lower the heat to a rolling boil and cook for 15-20 minutes until potatoes are easily pierced with a fork. Drain and set aside to cool.

Once the potatoes have cooled, prepare the dressing. Split the avocado in half and remove the pit. Scoop out the "meat" and put in a food processor or blender. Add lime juice and salt. Puree until smooth. Add tomato and onion. Pulse until the tomato and onion are incorporated, but not completed blended.

Put the potatoes and cucumber in a large mixing bowl and mix. Add dressing and mix well. Taste for salt and spice. Wrap tightly and chill until ready to eat. Top with scallions if you choose.

Bon appetit!

[Recipe and Image via Post Punk Kitchen]

Meatless Monday: Asparagus Artichoke Salad

I'm a huge fan of asparagus and love making it during the Spring.  As the weather continues to warm up, salads abundant with hearty veggies do just the trick to keep you going through your busy day feeling satisfied, yet not weighed down.

Ingredients:
1 large shallot sliced thin (alternatives: red onion or green onions/scallions)
2-3 tablespoons lemon juice
2 lbs. thick asparagus (rinsed; tough ends broken off and discarded or saved for stock)
2 tablespoons olive oil
Salt
1 teaspoon garlic powder
1 pint grape or cherry tomatoes (sliced in halves)
1-15 oz. marinated artichoke hears (quartered or halved)

Directions:
Soak the sliced shallots in the lemon juice as you prepare the rest of the salad.

Grill or roast your asparagus

To grill: Prepare your grill for high direct heat.  Coat the asparagus with 1 tablespoon of olive oil and sprinkle with salt.  Grill them until nicely charred and fork tender, between 5 to 10 minutes).

To roast: Preheat oven to 400°F.  Coat the asparagus spears with 1 tablespoon of olive oil and salt them well.  Lay in a single layer in a foil-lined roasting pan and cook for 8 to 10 minutes until lightly browned and fork tender.

Remove the asparagus from the oven or grill and cut into bite-sized pieces.

Put the asparagus and all remaining ingredients into a large bowl and mix to combine.  Add as much of the marinated liquid from the jarred artichokes as you like.

Serve chilled or at room temperature.

Bon appetit!


[Recipe and Image via SimplyRecipes.com]

"Jamie Oliver's Food Revolution" Pulled by ABC

How unfortunate.  ABC has canceled this eye-opening show dedicated to improving the health and saving the lives of our future adults.  By teaching their often ignorant parents that our schools lack healthy options, he shows all of us why so many Americans suffer from obesity and other related health problems.  It's a great show!  It takes a tremendous amount of courage and strength for someone like him to not only expose, but also to challenge the status quo.  He confronts so many people who are set in their ways and do not want to be told what to do.  But what they inevitably realize is that Jamie is only trying to help them and their children live longer and happier lives.  It is truly scary how many of the children do not even recognize common vegetables because they are not fed them at home or at school.  Jamie teaches them nutritious eating habits, which hopefully lead them to an overall healthier lifestyle.

Check out his Facebook page and if you want to voice your dissatisfaction, please go to this link to make your voice heard.

Meatless Monday

The "Meatless Monday" movement has been around for years, but I only heard about it recently. For those of you like me who weren't aware, this trend was designed not only to improve one's health, but also to improve our environment. Launched by Johns Hopkins School of Public Health in 2003, the concept of eliminating meat from one's diet just once a week can vastly improve cardiovascular health and conserve precious resources, such as water and fossil fuels. Most Americans consume more protein than necessary- almost twice as much as the USDA's daily recommendation of approximately 50 to 60 grams per day. Worried you may be one of those who does not eat enough protein? Try almonds or cashews (20 grams), black beans (15 grams), milk (8 grams), brown or white rice (5 grams) and broccoli (4 grams).

Share your meatless recipes with us so we can all participate in improving our health and the environment!

Recipe Swapping

Run out of an ingredient you need for a recipe? Try these inexpensive alternatives you may already have that are sure to trick your palette.

* Red Wine: Pure cranberry juice
* White wine: White grape juice or apple juice
* Buttermilk (1 cup): 1 cup milk plus 1 Tbsp. lemon juice or white vinegar (let stand for 10 minutes)
* Crème fraîche (1 cup): ½ cup sour cream mixed with ½ cup heavy cream
* Edamame: Green peas or black-eyed peas
* Maple syrup: Brown sugar with a little water
* Molasses: Honey
* Cake flour (1 cup): 1 cup minus 2 Tbsp. all-purpose flour
* Macadamia nuts: Walnuts, almonds or cashews
* Fresh herbs (1 Tbsp.): 1 tsp. dried herbs
* Allspice (1 Tbsp.): 1 tsp. cinnamon plus 1 tsp. nutmeg plus 1 tsp. ground cloves
* Unsweetened chocolate (1 oz.): 3 Tbsp. cocoa powder plus 1 Tbsp. unsalted butter
* Vanilla bean (1 inch long): 1 tsp. vanilla extract
* Chives: Scallion greens
* Boneless, skinless chicken breasts: Boneless, skinless chicken thighs