Kale, Beet and Avocado Bowl topped with Pistachio Nuts

A recent study revealed that a helping of avocado, a healthy fat, may tame hunger (FASEB Journal). This recipe includes avocado plus it's packed with lots of protein to help you feel satisfied ;o)

Serves 4 small or 2 large bowls

Ingredients:

• 1/2 cup dry brown rice
• 4 small beets (or about 1 cup), scrubbed, trimmed and cut in half
• 1 cup frozen edamame, prepared based on package instructions
• 6 cups baby kale, torn into small pieces
• 1 15-ounce can low sodium black beans, rinsed and drained
• 1 avocado, cubed
• 1/2 cup pistachio nuts, shelled
• Salt and pepper to taste
• Any Vinaigrette Salad Dressing (or see Light Vinaigrette Dressing recipe below)

Directions: 

1. Prepare brown rice, per package instructions.
2. Fill saucepan with enough water to cover beets and bring to a boil over high heat. Add beets; after water regains a full boil, reduce heat to medium. Cook about 20 minutes, or until tender. Drain and set aside until cooled; cut into small cubes.
3. Cook frozen edamame, per package instructions.
4. Place kale in large bowl and toss with balsamic dressing. Add rice, beets, edamame, and black beans and stir with wooden spoon until fully incorporated. 
5. Prepare Bowls: Place kale mixture evenly among bowls. Top with avocado and sprinkle with pistachio nuts.  Season with salt and pepper, if desired.

Light Vinaigrette Dressing 

Ingredients:

• 1/4 cup olive oil
• 1 clove of garlic, minced
• 1 tablespoon rice vinegar
• 2 teaspoons lemon juice
• 1 teaspoons raw honey
• 1/2 teaspoon dijon mustard
• Salt and pepper to taste 

Directions:

Combine all dressing ingredients in a jar; cover and shake for a few minutes. 

Granola Chunklets with Apricot, Almond and Coconut Flakes

Try this tasty and wholesome granola mixture. Homemade granola is easy to make and much less expensive than high-quality store brands. It's great for adding to cereal or yogurt ~ or just eating as a snack. For the past many months, my breakfast-of-choice has been a bowl of oatmeal topped with toasted coconut flakes, toasted almonds, chia seeds and a touch of honey (or a little more ;o) ... those same ingredients are included in this granola recipe. Although I created this recipe to make granola "chunklets", generally enough granola sticks together so I can manage to get several mini bars out of the mixture too.

Ingredients:

• 1 cup almonds, coarsely chopped
• 1 cup large unsweetened coconut flakes
• 2 1/2 cups old fashioned rolled oats
• 1/2 cup all purpose flour
• 1 cup dried apricots coarsely chopped
• 1 cup coconut oil
• 1/2 cup raw honey
• 1/4 cup chia seeds
• 1 teaspoon vanilla
• 1/2 teaspoon salt

Directions:

1. Preheat oven to 350 degrees. Line a 10" by 15" baking pan with parchment paper (1/4" up sides).
2. Place almonds on one side of prepared baking sheet and coconut flakes on the other side; bake in preheated oven for 5 minutes or until nicely browned.
3. In a large bowl, mix together all ingredients (including toasted almonds and coconut flakes) until fully incorporated. 
4. Transfer mixture to prepared baking sheet (same pan used in step 2) and pack down tightly.
5. Bake for 25 minutes. Let cook and then break into bite-sized chunks.

Store the granola in an airtight container. 

Smoked Gouda and Broccoli Soup

This recipe was adopted from a soup recipe found in the Sept./Oct. 2017 edition of Eating Well. The smoked paprika and smoked Gouda give the creamy soup a really nice flavor. Serve with a salad for a light and delicious meal.

Ingredients:

• 1 1/2 pounds broccoli crowns
• 2 tablespoons olive oil, divided
• 1 sweet onion, finely chopped
• 2 garlic cloves, minced
• 1 tablespoon all-purpose flour
• 1/4 teaspoon smoked paprika
• 1 cups low-sodium vegetable broth
• 2 cups stale rye bread, cubed (or place fresh bread in preheated oven until bread hardens)
• 1 cup shredded smoked Gouda cheese, plus additional for soup topping, if desired (see Step 7)
• 2 teaspoons rice vinegar
• Salt and pepper, if desired

Directions:

1. Preheat oven to 350 degrees if you need to toast bread and/or it you wish to top soup with Gouda cheese (see step 7).
2. Cut 1 1/2 cups of the broccoli florets into smaller florets and set aside; and coarsely chop the remaining florets.
3. Heat one tablespoon of oil in a large saucepan over medium heat. Add onion and garlic and cook about 3 minutes, stirring occasionally. 
4. Add flour and paprika; and stir until full incorporated. Add vegetable broth and broccoli pieces and continue stirring. After soup starts to bubble around edges, reduce heat to low and simmer for about 10 minutes, or until broccoli is tender. 
5. Make croutons: Toss remaining tablespoon of olive oil with cubed bread in a skillet over medium heat. Cook until browned and crisp, about 5 minutes. Set aside.
6. Puree soup in a blender; return soup to large saucepan over medium heat. Add shredded cheese and stir until melted. Stir in remaining broccoli florets and vinegar; cook an additional 3 minutes or until broccoli softens slightly, stirring often.
7. Place in individual soup bowls and top with prepared croutons.
8. If desired, put some additional shredded Gouta cheese over the croutons and place bowls (oven-safe) in preheated oven for 5 minutes, or until cheese melts. 

Inspired by Eating Well Smoked Gouda-Broccoli Soup, Sept./Oct. 2017 issue

Baby Spinach and Kale Salad with Apple, Pomegranate Seeds and Toasted Walnuts

Kale is a superfood high in fiber, iron and calcium and packed with antioxidants and anti-inflammatory properties, but it's not easy finding ways to make it taste great. This healthy and tasty salad includes plenty of sweetness to reduce the bitterness of the kale. The pomegranate seeds are not only sweet, crisp and juicy, but they are also a superfood with plenty of their own healthy nutrient content. 


Ingredients:

• 1/4 cup walnuts, toasted 
• 1 lb. baby spinach and baby kale (or other greens) 
• 1 cup brussels sprouts, very thinly sliced 
• 1 sweet red apple, such as Fuji or Honeycrisp, very thinly sliced 
• 1/2 red onion, very thinly sliced 
• 1/4 cup pomegranate seeds 
• 2 tablespoons dried cranberries 
• Salt and pepper to taste 

Salad Dressing Ingredients:

• 1/4 cup extra-virgin olive oil 
• 2 tablespoons balsamic vinegar 
• 1 teaspoon dijon mustard 
• Salt and pepper to taste 

Directions:

Whisk all dressing ingredients together. Toast almonds in skillet until lightly browned. Combine spinach, kale and brussels sprouts in a large bowl. Drizzle lightly with salad dressing and toss. Place salad greens on a large salad platter. Season with salt and pepper, if desired. Top with toasted walnuts, apple, red onion, pomegranate seeds and dried cranberries. Serve balance of dressing for guests desiring an additional splash.

Bean and Ham Soup

When cold weather rolls in, I start thinking about the annual 6 mile wintry-hike through the beautiful trails at Hocking Hills State Park held early January. It's an opportunity to see some of the most beautiful scenery in Ohio, at a time when many of the tall trees and old caves are glistening with white snow.  And to top it off, at Cedar Falls, which is midway through the walk, hikers are served delicious hot bean soup cooked in iron kettles over an open fire, along with cornbread and hot chocolate. Although Hocking Hills bean soup cooked the old fashion way is my favorite, this soup is a close second. The recipe calls for grape seed oil, which is pressed from the seeds of grapes and has a light clean taste; however, olive oil is a fine substitute.

Ingredients:

• 1 pound navy beans, pre-soaked
• 2 tablespoons grape seed oil (or substitute olive oil)
• 1 medium yellow onion, finely chopped
• 2 cups carrots, chopped
• 2 cups celery, chopped
• 2 cloves garlic, minced
• 1 meaty ham bone (3-4 pounds)
• 32 ounces low-sodium vegetable broth
• 32 ounces water
• 2 bay leaves
• 1 1/2 teaspoon salt
• 1 teaspoon dried rosemary
• 1/2 teaspoon thyme
• Freshly cracked black pepper

Directions:

1. Saute onion, carrots and celery in oil in large pot for 3 minutes; add garlic and continue cooking an additional 1-2 minutes.
2. Add ham bone, broth and water; and bring to a full boil.
3. Add beans and seasonings; bring back to a full boil.
4. Cover with lid; reduce heat to low and simmer about 2 hours, or until beans are tender. Remove ham bone and bay leaves. Scrap any remaining ham from bone and return to pot.
5. If you prefer a thicker soup, using a potato masher, mash about 1/4 of the beans and vegetables.

Hearty Split Pea Soup with Vegetarian Italian Sausage

When fall arrives, I love getting back to serving soups for dinner. Soups are easy to make, nourishing and delicious! Most of my soups are more like stews  ~ with beans, grains and plenty of vegetables ~ that serve as a hearty meal. This Split Pea Soup includes yukon potatoes, carrots and vegetarian Italian sausage.

Ingredients:

• 4 cups low-sodium vegetable broth
• 4 cups water
• 1 pound baby yukon potatoes, peeled and cut in half or quarters
• 2 cups split peas
• 1 large onion, finely diced
• 4 carrots, peeled and cut into 2 inch pieces
• 4 cloves garlic, minced
• 1 tablespoon parsley
• 1 teaspoon smoked paprika
• 1 teaspoon oregano
• 1 teaspoon salt
• 1 bay leaf
• 12 ounces vegetarian Italian sausages (such as Tofurky or Nightlife)

Directions:

1. In a large saucepan over high heat, add broth, water, potatoes, split peas, onion, carrots, garlic, and seasonings; bring to a boil; reduce heat to low, cover and simmer for one hour or until vegetables are soft. Then use a potato masher to mash up about one-quarter of the soup ingredients.
2. In a medium skillet sprayed with cooking oil, cook vegetarian Italian sausages until browned, while breaking the sausages up into small pieces. Add to soup and bring back to a boil. Reduce heat to a low, cover and simmer for an additional 30 minutes. Remove bay leaf before serving.

Inspired by an Eating Well recipe, Sept./Oct. Issue

Sacher Torte

While in Vienna, I had the opportunity to taste the original Sacher Torte at the Hotel Sacher Vienna, which is considered one of the most recognized cakes in the world. It's a soft and light chocolate cake with a touch of apricot jam and coated with chocolate icing, usually served with whipped cream. Although the original recipe is said to be a secret, a German friend gave me this recipe (a Viking River Cruise recipe), which is nearly as delicious. Quality chocolate is a must. Enjoy!

Cake Ingredients:

• 10 tablespoons butter, softened
• 1/2 cup sifted confectioners' sugar
• 6 large eggs, whites and yokes separated
• 5 ounces fine artisan dark chocolate (around 70% cacao), cut into several large chunks for easier melting
• 2/3 cup flour
• 1/2 cup sugar
• 2 tablespoons good quality apricot jam
• Whipped cream, for garnish, if desired

Glaze Ingredients:

• 8 ounces fine artisan dark chocolate (around 70% cacao), cut into several large chunks
• 2 tablespoons butter

Directions:

1. Preheat oven to 375 degrees. Grease 9 inch springform pan and line bottom with wax paper; cut 1-1/2 inch strip and line sides of pan, using extra dots of grease as glue, if needed.  
2. In a large mixing bowl, cream together butter and confectioners' sugar. Lightly mix egg yokes together in a glass measuring cup; slowly pour into butter mixture, while mixing until incorporated and creamy.
3. Melt chocolate chunks in double boiler (or microwave, but ensure chocolate stays in a melted state until use); add slowly to creamed mixture; and fold in flour.
4. In a small mixing bowl, beat egg whites and sugar until stiff; fold into chocolate mixture.
5. Pour batter into prepared pan and bake in preheated oven for 60 minutes, or until toothpick inserted deep into middle of cake comes out clean.
6. Remove from pan and let cool on wire rack. 
7. Heat apricot jam and smooth over top and sides of torte. (Or, if preferred, cut cake in half crosswise, and place jam between layers.)
8. Glaze: Melt chocolate and butter in double boiler. 
9. Place cake on serving plate. Put strips of wax paper underneath edges of cake to catch chocolate drippings. Pour melted chocolate over cake, pushing enough chocolate over edges to fully cover sides.  Garnish with whipped cream, if desired.

Adapted from Viking River Cruises.

Supergreens, Tuna and Avocado Flatbread Pockets

It's a rainy day in Columbus, Ohio, today. On rainy weekend days like this, I love to explore new recipes. During the work week, there's not much time for preparing nice lunches. Generally, I eat a big bowl of finely chopped cruciferous vegetables, a hard-boiled egg, along with a few toppings, such as dried cranberries and pumpkin seeds, and a splash (or a bit more ;o) of salad dressing. You can find many washed and-ready-to-serve salad blends at most grocery stores. This recipe is a take on that salad but served in a Tandoor Baked mini NAAN Ancient Grain flatbread (only 150 calories per naan!).

Serves 2

Ingredients:

• 2 mini whole grain flatbreads (or 1 large cut in half)
• 2 cups of various cruciferous vegetables such as kale, broccoli, brussels sprouts, cabbage and radicchio
• 1/2 an avocado, sliced
• 1 hard-boiled egg, peeled and sliced
• A handful of grape tomatoes, cut in half
• 4-5 ounces white tuna in water
• 1 tablespoon olive oil and mayo blend dressing
• Balsamic vinegar and extra virgin olive oil
• Salt and pepper to taste

Directions:

1. Drain tuna and mix with olive oil and mayo blend dressing. Set aside.
2. Drizzle balsamic vinegar and extra virgin olive oil on greens
3. Stuff each flatbread with 1/2 of the cruciferous vegetables and top with 1/2 of the tuna mixture. Top each flatbread with 1/2  of the avocado and hard-boiled egg slices and grape tomato halves. Season with salt and pepper to taste.

Roasted Summer Vegetables with Baby Bella Mushrooms

This recipe serves a large group and is perfect for picnics. There are plenty of calorie-dense foods available at picnics so everyone will appreciate this healthy lower-calorie option. This easy, but impressive, vegetable dish is so naturally delicious, there's no need to add much seasoning ;o)

Ingredients:

• 3 medium sweet potatoes, peeled and cubed
• 3 medium vidalia sweet onions, peeled and cut into wedges
• 3 medium zucchini, peeled and cubed
• 3 yellow squash, peeled and cubed
• 16 ounces baby bella mushrooms, ends and stems cut off
• 10 ounces grape tomatoes
• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar
• 4 cloves garlic, minced
• 1 teaspoon salt
• 1/4 teaspoon salt

Directions:

1. Preheat oven to 425 degrees.
2. Line 2-3 baking sheets with aluminum foil; lightly spray with cooking spray.
3. Clean and cut vegetables, as specified in ingredient list. 
4. Whisk together olive oil, balsamic vinegar, garlic, salt and pepper.
5. Coat each group of vegetables lightly with olive oil mixture.
6. Place groups of vegetables on baking sheets, leaving a bit of space between vegetables so they don't steam, instead of roast. Bake 15-20 minutes; check with fork to ensure vegetables are done before removing. Vegetables may differ slightly in baking times due to the type and size of vegetables. Grouping vegetables in groups will make it easier to remove a group early, if necessary. 
7. Remove all vegetables from oven and place in serving dish. Season with some additional salt and pepper, if desired. 

Asian Peanut Noodle Slaw with Chickpeas

Serves 4

An Asian Peanut Noodle Slaw with Shredded Chicken recipe published in the April 2017 edition of Family Circle inspired me to create my own meatless version... although substitute 1 - 2 cups of shredded rotisserie chicken for the chickpeas, if you prefer.

Ingredients:

• 4 ounces whole wheat linguine
• 1/4 cup creamy peanut butter
• 3 tablespoons rice vinegar
• Juice from 1 small lime
• 2 tablespoon sesame oil
• 1 tablespoon fresh ginger, finely grated
• 1 tablespoon packed brown sugar
• 1 teaspoon Sriracha
• 1 can chickpeas, rinsed and drained
• 6 cups cabbage, finely shredded
• 2 cups carrots, finely shredded
• 1 yellow pepper, finely chopped
• 1 bunch green onions, finely sliced
• 1/2 bunch fresh cilantro
• Salt and pepper to taste

1. Cook linguine, according to package directions. Drain, rinse and set aside.
2. Dressing: In a large bowl, whisk together peanut butter, rice vinegar, lime juice, sesame oil, ginger, brown sugar and Sriracha until smooth.
3. Add linguine, chickpeas, cabbage, carrots, yellow pepper, salt and pepper; toss well.
4. Place on individual plates and top with green onions and cilantro. Enjoy until completely eaten😋

Quinoa and Field Green Bowl

On hot summer days,  a light and healthy salad is a perfect meal! This salad includes plenty of crisp fresh vegetables and quinoa for protein. Quinoa is really a seed and considered a "complete" protein; packed with 8 grams of protein per cup. The greens are dressed with a light vinaigrette, and for some extra flavor, the salad is topped with avocado and some toasted almonds.

Makes 4 salads

Salad Ingredients:

• 1 cup dried quinoa
• 8-10 ounces kale and/or field greens
• 1 pint of cherry or grape tomatoes, halved
• 1 ripe avocado, pitted, peeled and sliced or diced
• 1 cup carrots, peeled and diced
• 1 cup cucumbers, partially peeled and diced
• 1 cup broccoli, sliced
• 1 small red onion, thinly sliced
• 4 ounces of sliced almonds, toasted
• Coarse salt and freshly ground pepper

Dressing: 

• 2 tablespoons balsamic vinegar
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon freshly squeezed lemon
• 1/2 teaspoon dijon mustard
• 1/2 teaspoon sugar

1. Make Quinoa: Bring 2 cups of salted water to a boil in a medium saucepan. Add quinoa and bring water back to a boil. Reduce heat to low, cover and simmer for 15 minutes or until liquid has been absorbed. Fluff with a fork. Set aside. 
2. Make Dressing: Whisk together dressing ingredients. Toss greens with dressing in a large bowl. 
3. Prepare Salads: Transfer greens to individual salad plates or bowls. Divide tomatoes, avocado, carrots, cucumbers broccoli and red onions evenly among bowls. Add 1/2 cup quinoa to center of each salad. Sprinkle with almonds and season with salt and pepper to taste. 

Black Bean, Kale and Avocado Tacos

Lately, I've felt like I should change my greeting to: "I eat a small plant-based diet and everything else in large quantities." If I don't eat healthy, it's usually because I don't think I have the time to make a nice meal. But there are plenty of easy and healthy recipes... it's a matter of just doing a bit of pre-planning. This taco recipe is quick, delicious and healthy. You can have them prepared faster than picking up take-out (unless you happen to live next door to Taco Bell ;o) You'll get plenty of protein with the black beans and quinoa, along with your daily dose of cruciferous vegetables. And you can always pick up a bag of any kind of kale or cabbage mix if you don't feel like messing with the dicing😌

Makes 4-5 large Tacos

• 1 ripe avocado, pitted and peeled
• 1 small white onion, finely chopped (divided)
• 1 tablespoon lime juice 
• 2 cups kale, shredded
• 1/2 cup red cabbage, shredded
• 1 cup quinoa, cooked
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 cup salsa
• 2 green onions, thinly sliced
• 4-5 4" corn tortillas, warmed
• Salt and pepper, to taste
• Lime wedges for garnish, if desired

1. Prepare guacamole: Place avocado, 1 tablespoon of white onion, lime juice and a dash of salt and pepper in a small bowl; smash with fork. Set aside.
2. Prepare beans: Heat olive oil in skillet over medium heat. Add remaining onion, cumin and chili powder and cook for 5 minutes, stirring occasionally.  Add beans and roughly smash with fork or potato smasher; cook until heated through. Remove from heat and cover to keep warn.
3. In a medium bowl, mix together shredded kale and red cabbage.
4. Prepare Tacos: Layer black beans, quinoa, and cabbage mixture onto warmed corn tortillas. Top with salsa, guacamole and green onions. Season with a dash of salt and pepper, if desired. 

Black Bean and Brown Rice Burgers with Mozzarella Cheese and Avocado

These bean and rice burgers are so delicious, you won't miss the beef! Not only will you be eating less fat and cholesterol, but the brown rice and black beans will provide you with plenty of protein, fiber and nutrients. If heating up your grill for other food, consider transferring the pre-cooked burgers over to the grill for an even richer flavor.

Yield: 8 large burgers

Ingredients:

• 1/2 cup uncooked brown rice
• 2 15-ounce cans back beans, rinsed and drained
• 1 cup oatmeal
• 1 cup mushrooms, diced
• 1 small onion, diced
• 1 green pepper, diced
• 2 eggs, slightly beaten
• 2 teaspoons hot pepper sauce
• 1/2 teaspoon oregano
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 teaspoon red pepper flakes
• 2 tablespoons olive oil
• 8 slices mozzarella cheese
• 8 sandwich buns or bagels, toasted
• Tomato and onion slices
• 1 ripe avocado, seeded, peeled and smashed

Directions:

1. In a small sauce pan, combine rice and 1 cup salted water; bring to a boil, and then reduce heat  to medium and cook 20 minutes (or follow package instructions). 
2. In a large bowl, smash black bean with potato masher or fork. Add cooked rice, oatmeal, mushrooms, onion, green pepper, eggs, hot pepper sauce and spices; and mix until thoroughly incorporated. Form into 8 1/2 cup patties.
3. Heat olive oil in large skillet over medium-high heat. Add 4 patties and cook 5 minutes on each side. During the last few minutes, top each patties with a slice of mozzarella cheese. Transfer  patties to a plate. Add another tablespoon of olive oil and repeat with the remaining 4 patties.
4. Serve on a toasted bun or bagel. Top with tomato and onion slices and a dollop of avocado. 

Sweet Potato Burrito Bowl

I love building healthy and delicious one-bowl meals! Even your not-so-favorite (but gotta eat cause they're healthy ;o) foods ~ like beans ~ are better when served in a one-bowl meal. I ❤️sweet potatoes ~ mashed, roasted, fried... so the highlight of my burrito bowl  ~ you guessed it ~ are roasted sweet potatoes, with just a hint of honey and cinnamon. The brown rice is flavored with some cilantro, green onions and a little olive oil and salsa compliments the flavor of the cannellini beans. Serve over a bed of your favorite greens and top with fresh avocado and a dollop of sour cream. The bowl is especially good served with spicy tortilla chips, such as Garden of Eatin' Red Hot Blues Corn Tortilla Chips.

4 Servings

Rice ingredients:

• 1 1/2 cup salted water
• 2/3 cup uncooked brown rice
• 1 teaspoon of your favorite no-salt seasoning, such as Mrs. Dash original
• Small handful of cilantro, snipped
• Small handful of green onions, thinly sliced
• 1/2 tablespoons olive oil
• Salt and pepper to taste

Sweet potato ingredients:

• 3-4 sweet potatoes, peeled and cubed
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 tablespoon raw honey
• 1/2 teaspoon cinnamon

Other ingredients:

• 1 15-16 ounce can of cannellini beans (white kidney beans), drained and rinsed
• 1/4 cup salsa
• 8 ounce bag of baby kale (or other greens)
• 1 avocado, seeded, peeled and cubed
• 1/4 cup sour cream

Directions:

1. Preheat oven to 425 degrees. Line large baking sheet with aluminum foil.
2. Rice: Bring salted water to a boil; add no-salt seasoning and rice and bring back to a boil. Cover; reduce heat and simmer about 45 minutes. Remove from heat and let stand (covered) for an additional 5 minutes.  Stir in cilantro, green onion, 1/2 tablespoon olive oil, salt and pepper to taste.
3. Sweet potatoes: In a medium bowl, combine sweet potatoes with olive oil. Pour onto prepared baking sheet (single-layer). Sprinkle with salt and pepper. Roast in preheated oven for 25 minutes. Transfer to a medium bowl; toss with honey and cinnamon.
4. Beans: In a medium saucepan, combine beans and salsa together and cook about 5 minutes or until heated through.
5. Prepare bowls: Divide greens among 4 bowls. Arrange rice, sweet potatoes and beans evenly among bowls. Top with avocado and a dollop of sour cream. Sprinkle with some additional cilantro and serve with tortilla chips, if desired. 

Quinoa Bowl with Roasted Brussels Sprouts, Asparagus, Red Onions and Mushrooms

Protein-packed quinoa is an excellent base for just about any veggie bowl ~ and for an even heartier meal, you can mix in some super greens (dressed with some olive oil and balsamic vinegar). For this bowl, I topped the quinoa with some of my favorite roasted vegetables: brussels sprouts, asparagus, baby bella mushrooms and red onions. My daughter likes to add a dollop of hummus to her bowl ;o)

• 1 cup dry quinoa, rinsed and drained
• 2 teaspoons no-salt seasoning, such as Mrs. Dash
• 1 pound brussels sprouts, stems and yellow outer leaves removed and halved
• 1 pound asparagus, ends removed and cut in half length-wise
• 8 ounces baby bella mushrooms, sliced
• 1 large red onion, sliced
• 2-3 tablespoons olive oil, divided
• Salt and pepper to taste

1. Preheat oven to 400 degrees; line 2 baking sheets with foil.
2. Cook quinoa per package instructions, adding no-salt seasoning to water (or use these instructions: bring 2 cups of salted water in medium pot over medium-high heat to a boil. Add no-salt seasoning and quinoa and bring back to a boil; reduce heat to low, cover and simmer for about 20 minutes). Set aside.
3. Brussels sprouts: Place brussels sprouts into a medium bowl; add 1 tablespoon olive oil and mix. Place on foil-lined baking sheet, cut side up; season with salt and pepper, and roast for about 40 minutes. Remove from oven and sprinkle with additional salt (kosher, if available).
4. Other veggies: Place asparagus, mushrooms and onions in large bowl (or mix each group of vegetables separately); add remaining olive oil and mix. Place on foil-lined baking sheet; season with salt and pepper, and roast in preheated oven, along with the brussels sprouts, for the final 20 minutes. Sprinkle with additional salt (kosher), if desired. 
5. Arrange plates: Place a scoop of quinoa in bowl; top with roasted brussels sprouts, asparagus, mushrooms and red onion. Season with additional salt and pepper, if desired. 

Indian Spiced Garbanzo Bean Burgers with Cucumber Sauce

Yield: 6 patties

I saw an Indian Spiced Burger recipe in a Better Homes & Garden Magazine (Calorie-Smart publication, June 26, 2017) and turned it into a Garbanzo Bean Burger. The burgers are basically a healthier version of traditional falafel ~ pretty tasty ;o)

• 2 cans garbanzo beans, rinsed and drained
• 2/3 cup cucumbers, finely chopped
• 2 tablespoons cilantro, roughly chopped
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 2 cans low sodium garbanzo beans, rinsed and drained
• 1/4 cub red onion, finely chopped
• 2 tablespoon jalapeno pepper, finely chopped
• 1/2 teaspoon salt
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• 1/8 teaspoon cinnamon
• 1/8 teaspoon pepper
• 1 tablespoon olive oil
• 1 bag of mixed greens

1. Cucumber sauce: In a small bowl, combine yogurt, cucumbers, cilantro, garlic, salt and pepper. Set aside.
2. Garbanzo Burgers: In a medium bowl, mash garbanzo beans using a potato masher or fork. Add onion, jalapeno pepper, salt, cumin, coriander, cinnamon, and pepper; mix well. Form into 5-6 patties.
3. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add patties to skillet and cook about 10 minutes. Carefully turn patties to other side and cook an additional 10 minutes, or until nicely browned and firm enough so patties stay together.
4. Arrange individual plates: Place mixed greens on plate; top with Garbanzo burger. Serve with cucumber sauce.

Three Greens, Beets and Portobellos Salad with Toasted Pine Nuts

I adapted this recipe from a recipe that was in the December issue of Family Circle. I've been wanting to put my little spin on it since... umm Christmas. Fresh greens with marinated onions, sautéed portabella mushrooms and roasted beets. This pairs nicely with any steak or chicken dish ~ or makes a nice light meal all on it's own.

Serves 4

Dressing Ingredients:

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons white balsamic vinegar
• 1/2 tablespoon raw honey
• 1/2 teaspoon Dijon mustard
• 1/4 teaspoon salt
• 1/8 teaspoon pepper

Salad Ingredients:

• 3-4 beets, peeled and thinly sliced
• 1 tablespoon unsalted butter
• 1 tablespoon extra-virgin olive oil
• 6 ounce portobello mushrooms, cleaned and sliced
• 10 ounces mixed greens, such as baby kale, spinach and/or arugula
• 1 small red onion, thinly sliced
• 1/4 cup pine nuts, toasted

1. Roast beets: Preheat oven to 425 degrees. Line large baking sheet with aluminum foil and spray lightly with cooking oil. Place sliced beets on prepared baking sheet. Drizzle with olive oil and season with salt and pepper. Cook 20 minutes or until desired tenderness.
2. Make dressing: In a medium bowl, whisk together all of the dressing ingredients. Add red onion slices. Set aside.
3. Sauce mushrooms: Add butter and oil to a large skillet over medium low  heat. Add sliced mushrooms and cook about 5 minutes or until softened, gently stirring every few minutes.
4. Assemble salads: Just before serving, add mixed greens, beets, mushrooms to a large serving bowl; toss with dressing mixture until fully incorporated.  After placing on individual plates, sprinkle with toasted pine nuts. 

Spaghetti and Meatballs with Homemade Sauce

Step it up a notch next time you fix spaghetti for dinner. Make homemade sauce with fresh ripe Roma tomatoes... and let the sauce cook for a good couple of hours. Roma tomatoes produce a nice thick sauce and have less seeds than most other tomatoes. It'll turn your traditional spaghetti dinner into a feast ;o)

Serves 8

Sauce Ingredients:

• 2 pounds Roma tomatoes
• 1 yellow onion, finely chopped
• 1 green pepper, finely chopped
• 3 stalks celery, finely chopped
• 2 tablespoon olive oil
• 1 small yellow onion, finely chopped
• 3 cloves garlic, minced
• 2 teaspoons Italian seasoning
• 1 teaspoons salt
• 1/4 teaspoon red pepper flakes
• 2 bay leaves
• Meatballs (see recipe below)
• 1 pound spaghetti
• Freshly grated parmesan cheese, for topping

Directions or Sauce:

1. Remove stems and roughly chop tomatoes. (Peel or blanche to remove skins, if desired; I prefer to keep them to maximize the health benefit.) Place tomatoes in a blender and puree until smooth.
2. Heat oil in large saucepan over medium high heat. Add onion, green pepper and celery and cook about 5 minutes; move some of the vegetables over to free up a small portion of the pan and add garlic; cook an additional minute.
3. Add pureed tomatoes, Italian seasoning, salt, red pepper flakes and bay leaves and bring to a boil. Reduce heat and simmer for two hours, or until thick.
4. Add meatballs and cook an additional 30 minutes.
5. Cook spaghetti, per package instructions.
6. Serve sauce and meatballs over spaghetti; top with freshly grated Parmesan Cheese. 

Meatballs Ingredients:

• 1 pound ground sirloin (or ground meat of choice)
• 1 egg, slightly beaten
• 1/4 dry whole wheat bread crumbs
• 1/4 cup freshly grated parmesan cheese
• 1 small yellow onion, minced
• 1 clove garlic, minced
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt 
• 1/8 teaspoon crushed red pepper flakes

Directions for Meatballs:

1. Preheat oven to 350 degrees.
2. In a medium bowl, combine all ingredients together until fully combined.
3. Roll into 1 inch balls.
4. Bake on foil-lined baking sheet in preheated oven for 25 minutes, or until cooked through and nicely browned.

Roasted Beets and Quinoa Salad with Blue Cheese and Roasted Pecans

My sister and I love Panera's Roasted Beets, Quinoa and Citrus Salad ~ it's both hardy and healthy.  This simplified version is good too ~ and a lot less expensive! It makes 4 full size salads and the cost for ingredients is less than one salad at Panera ($9 per salad ;o)

Serves 4 (as main entrees)

Ingredients:

• 1/2 cup dry tri-color quinoa (or any kind)
• 4 beets, cleaned and peeled
• 8 cups Kale, roughly chopped
• 1 cup Radicchio, roughly chopped
• 1 small red onion, thinly sliced
• 1/4 cup blue cheese
• 1/4 cup pecan halves, toasted
• 1 mandarin orange, peeled and split into segments, optional
• Salt and pepper to taste
• Apple Cider Vinegar and Shallot Vinaigrette (see recipe below) ~ or substitute any light vinaigrette dressing

Directions:

• Preheat oven to 425 degrees. Line large baking sheet with aluminum foil. Spray lightly with cooking oil.
• Roast Beets: Dice beets into 1/2 inch pieces. Place beets in a medium bowl and add olive oil; toss until well coated. Transfer beets to the prepared baking sheet; sprinkle with salt and pepper. Place baking sheet in preheated oven, and cook for 30 minutes or until tender.
• Prepare Quinoa: Rinse and drain quinoa. Cook quinoa, per package instructions (or in a small saucepan, bring 1 cup of water with a sprinkling of salt to a boil; add quinoa and bring back to a boil; cover pan with lid; reduce heat and simmer for 15 minutes allow to sit an additional 5 minutes before removing lid). Fluff the quinoa with a fork; set aside.
• In a dry skillet, toast pecans over medium-high heat about 5 minutes, or until browned and fragrant, stirring frequently to ensure they don't burn. Set aside. 
• In a large bowl, toss together kale and radicchio well mixed; add vinaigrette dressing and toss until well coated.
• Assemble Salad: Place the kale blend evenly among 4 salad bowls. Add about 1/4 cup of quinoa and 1/2 cup of roasted beets to each bowl. Evenly distribute onions, blue cheese, roasted pecans (and mandarin oranges, if desired) among bowls. Lightly season with salt and pepper. And enjoy.

Apple Cider Vinegar and Shallot Vinaigrette Ingredients:

• 1/4 cup extra virgin olive oil
• 1/4 cup apple cider vinegar
• 1 tablespoon cane sugar 
• 1 garlic clove, minced
• 1/2 teaspoon salt 
• 1/4 teaspoon dry mustard
• 1/8 teaspoon salt

Directions:

• Whisk together all dressing ingredients in a small bowl.

Cauliflower Rice

This Cauliflower Rice is a mild tasting and healthy dish that you can serve with nearly any main entree. It's a perfect low carb alternative to rice ~ and tastier!

Ingredients:

• 1 large head cauliflower
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 large carrot, shredded and diced into small pieces
• 1/2 cup vegetable broth
• 2 green onion, remove stringy root ends and any damaged leaves; and thinly slice white onion and dark green leaves (keep separate)
• 1 handfull cilantro
• 3/4 teaspoon salt
• 1/4 teaspoon pepper

Directions:

1. Cut cauliflower and remove the center core; grate cauliflower with food processor or on medium holes of box grater. Use paper towels to remove as much moisture as possible.
2. Melt olive oil in a large skillet over medium heat. Add garlic and cook a minute, while stirring continuously. Add cauliflower, carrot pieces, white onion and vegetable broth; cook, while continuing to stir, until a few bubbles form around edges.  Cover with lid, reduce heat and simmer for about 10 minutes, or until tender, but not mushy. 
3. Transfer to serving dish and mix in green leaves of onion, cilantro, salt and pepper.