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.

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. 

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.

Chicken Nuggets

These Chicken Nuggets are not just for kids ;o) I like to serve them with a few healthy side dishes such as Roasted Brussels Sprouts and Butternut Squash and Cauliflower Rice.

Ingredients:

• 1 pound boneless skinless chicken breast, remove any visible fat and cut into 2" pieces (or preferred size)
• 1 cup bread crumbs, crushed
• 1/4 cup freshly grated parmesan cheese
• 2 teaspoons minced fresh oregano (or 1 teaspoon dried oregano)
• 3/4 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon garlic powder
• 2 tablespoons olive oil (more if needed)
• 1 egg, slightly beaten

Directions:

1. Mix bread crumbs, cheese, oregano, salt, pepper, and garlic powder together in a small bowl.
2. Dip chicken pieces into beaten egg; roll in bread crumbs until fully coated.
3. Heat oil in large skillet over medium heat. Add breaded chicken and cook until nicely browned on both sides and meat is thoroughly cooked (no longer pink in the center), about 10 minutes.

Serve with mustard or BBQ sauce, if desired.

Quiche with Butternut Squash, Mushrooms, Spinach and Sweet Cheddar Cheese

This savory quiche includes butternut squash, mushrooms, spinach and sweet cheddar... an ideal brunch recipe to serve at your holiday gathering ;o)

Ingredients:

• 9" pie crust (see Pie Crust 101 for recipe)
• 1 cup butternut squash, peeled, seeded and cut into 1/2" pieces
• 1 cup mushrooms, roughly chopped
• 2-1/2 tablespoons olive oil, separated
• 1 small onion, finely diced
• 1 clove garlic, minced
• 1 cup spinach, roughly chopped
• 1 1/2 cups almond milk (or other milk of choice), separated
• 2 tablespoons all-purpose flour
• 6 large eggs, slightly beaten
• 1/2 teaspoon salt, plus additional to taste
• 1/4 teaspoon pepper, plus additional to taste
• 8 ounces sweet cheddar (and/or other cheddar), shredded

Directions:

1. Preheat oven to 375 degrees.
2. Place butternut squash and mushrooms in a small bowl. Toss vegetables with about 1-1/2 tablespoons of olive oil; place veggies on baking sheet lined with aluminum foil and season with salt and pepper to taste. Roast in preheated oven for 20 minutes.
3. Heat 1 tablespoon olive oil in small skillet over medium heat. Add onion and garlic and saute about 2 minutes; add spinach and continue sauteing an additional 2 minutes, season with salt and pepper to taste.
4. In a small jar with lid, add about 1/4 cup milk and flour; shake until flour is dissolved. In a large bowl, whisk together eggs, flour and milk mixture, along with the rest of the milk, 1/2 teaspoon salt and 1/4 teaspoon pepper; add cheese and stir until combined.  Fold in spinach mixture, mushrooms and squash until fully incorporated.
5. Pour egg mixture into prepared pie shell and bake about 45 minutes, or until set in center. Cool 10 minutes before cutting.

Vegetable Lasagna

The weather is getting colder so I'm ready for some comfort food ~ yep, lasagna!  When I make lasagna, I like to make my own sauce... it just doesn't seem homemade using spaghetti sauce. This sauce is super easy to prepare too ~ just throw the ingredients in a large saucepan and let it cook while you work on the rest of the recipe. You love mushrooms and sweet peppers on your mozzarella pizza, right ~ so you're sure to like them in your vegetarian lasagna... enjoy!

Serves 6

Tomato Sauce Ingredients:

• 1 28-ounce can fire roasted tomatoes
• 1 6-ounce can no-salt tomato paste 
• 1/2 cup water
• 1 small yellow onion, diced
• 1 garlic clove, minced
• 1 tablespoon sugar
• 1 teaspoon dried oregano
• 1 teaspoon dried basil 
• 1 teaspoon hot sauce
• 1/4 teaspoon red pepper flakes

Lasagna Ingredients:

• 3/4 package (1 pound size) lasagna noodles
• 16-ounce package frozen cut green beans (or fresh)
• 2 cups red, yellow and/or orange sweet peppers, thinly sliced
• 8 ounces mushrooms, thinly sliced
• 1 15-ounce carton reduced fat ricotta cheese
• 1 egg, lightly beaten
• 2 teaspoons dried parsley flakes
• 1 pound part-skim mozzarella cheese, shredded
• 1/2 cup parmesan cheese, grated

Directions:

1. Sauce: Add all sauce ingredients to large saucepan over medium-high heat; stir to mix. Bring to boiling; reduce heat; simmer 1 - 1 1/2  hours, stirring occasionally.
2. Cook lasagna as label directs. Drain; rinse in cold water. Set aside.
3. Clean and cut vegetables. Set aside.
4. In a small bowl, mix ricotta cheese, egg and parsley flakes until well combined.
5. Preheat oven to 350 degrees. lightly spray 13-by-9 inch baking dish with cooking oil.
6. In prepared baking dish, spread 3/4 cup of sauce. Layer half the noodles, ricotta mixture, green beans,  sweet peppers, mushrooms, sauce and mozzarella cheese. Repeat. Sprinkle parmesan cheese on top. Bake uncovered in preheated oven 30-35 minutes, or until bubbly around edges. Let stand at least 10 minutes before serving. 

Slow-Cooked Barbecue Beef Brisket

BBQ Beef brisket is a perfect meat to serve a crowd ~ and I love serving these BBQ Beef Brisket sandwiches for family summer picnics. No worries about overcooking the meat due to late guests because the longer it cooks, the better it taste! And the brisket pairs well with macaroni and cheese, roasted veggies, and a chopped salad. Yep, the menu is a done deal ;o)

Ingredients:

• 5-6 lb. beef brisket
• 1 Tbsp olive oil
• 1 cup ketsup
• 1/2 cup brown sugar
• 3 cloves garlic, minced
• 2 Tbsp apple cider vinegar
• 1 Tbsp chili powder
• 1 Tbsp smoked paprika
• Salt and pepper to taste

Directions:

1. Add catsup, brown sugar, garlic, vinegar and seasonings to a small bowl; stir until combined. Set aside.
2. Remove most of the top fat; leave only a thin layer (no more than 1/4"). Season sides and bottom of beef brisket with olive oil, and sprinkle entire brisket with salt and pepper. Place brisket in a large cast iron skillet over medium-high heat and cook each side until browned, about 10 minutes. If skillet is too small, cut in half and brown in 2 batches.
3. Lightly spray the inside of a large slow cooker, set on low, with cooking spray. (If available, use an 8 quart oval crock pot.)  Transfer brisket to slow cooker, fat side up; pour the bbq sauce over the brisket. Add about 1 cup of water around edges.  Cover and cook about 7 hours. Do not lift the lid during this time or you will need to increase your cooking time as much as 30 minutes per lift. The brisket is done when a meat thermometer reads 160 degrees at thickest part of meat. 
4. Remove the brisket to a cutting board; remove all visible fat from brisket. Using 2 forks, pull brisket apart. Remove any visible fat from the bbq sauce and then return brisket to slow cooker and continue cooking until ready to serve. 
5. If you prefer a thicker bbq sauce, transfer sauce to a small saucepan.  In a small cup, whisk together 1 teaspoon of corn starch and a small amount of cold water; then whisk into the BBQ sauce; stir until sauce thickens. 

Fish Tacos with Chipotle Slaw and Guacamole

Many restaurants serve tasty fish tacos but they are most likely higher in fat and salt than homemade ones. Making fish tacos at home is a way to ensure only the finest ingredients are used. This version features a fish marinade of coconut oil, cumin and chile power. The simple slaw is seasoned with a good quality mayo with chipotle flavoring, and the avocado topping includes fresh lime, garlic and cilantro. Substitute black beans and/or charred corn for the fish for any vegetarian friends ;o)


Makes 8 Tacos (2 per serving)

Ingredients:

• 8 soft corn tortillas
• 1 lb mahi mahi (or substitute with any mild white fish)
• 3 Tbsp coconut oil
• 2 limes
• 1 tsp chili powder
• 1/2 tsp cumin
• 1 green pepper, sliced
• 1 red pepper, sliced
• 1 sweet yellow onion, sliced
• 2 ripe avocado, pitted, peeled and cubed
• 1 clove garlic, minced
• 2 Tbsp fresh cilantro leaves
• 1 cup cabbage, thinly sliced (or slaw mix, such as Trader Joe's Cruciferous Crunch Collection)
• 1 Tablespoons Chipotle Mayonnaise (such as Sir Kinnsington's)
• Salt and pepper to taste

1. Place fish, single layer, in a large casserole dish. In a small bowl, combine 2 tablespoons coconut oil, juice from 1 lime, chili powder, cumin and salt and pepper. Pour mixture over fish; let fish marinate in mixture for at least 15 minutes.
2. In a medium bowl, combine avocado cubes, juice from 1/2 lime, garlic, cilantro and salt and pepper; stir until well combined; using fork or potato masher, lighty mash about 1/2 of the avocado. Set aside.
3. In a small bowl, add mayonnaise, salt and pepper to cabbage and mix until throughly combined. Set aside
4. Heat 1 tablespoon coconut oil in a cast iron skillet over medium-high heat. Place fish fillets, peppers and onion in skillet; cook fish about 3 minutes on each side, or until just opaque. Cook peppers and onions until they have softened and are lightly browned, about 6 minutes. Using large slotted spoon or spatula, transfer fish, peppers and onions to the same (cleaned) casserole dish used in step 1.
5. Heat the same (cleaned) dry cast iron skilled used in step 3 over medium high heat and cook each tortilla about 30 seconds.
6. Assemble Tacos: Place tortilla on individual plate. Place fish, peppers, and onions on tortilla. Top with avocado and cole slaw mixtures. Slice remaining 1/2 lime and serve as a garnish. 

Millet and Hemp Seed Veggie Burgers

I love making meals that are both delicious and healthy, like these Millet and Hemp Seed Veggie Burgers. Whole grain millet is gluten-free and a "smart carb" with lots of fiber and low simple sugars. It's also a good source of some important nutrients such as copper, manganese, phosphorus and magnesium. And hemp seeds are a complete protein and rich in B vitamins, dietary minerals, iron and dietary fiber. And to round out the taste, the veggie burgers are seasoned with some flavorful Indian spices, including turmeric. Turmeric has been used in India both as a spice and medicinal herb for thousands of years. Enjoy these burgers on buns or on top of greens or grains❤️ Make a double batch and freeze leftovers.

Yields: 7 burgers (1/2 cup each)

Ingredients:

• 3/4 cups dry whole grain millet (to yield 1 1/2 cups cooked)
• 1 cup kale, finely chopped
• 1 Tbsp coconut oil
• 1/2 cup hemp seeds
• 1/2 cup dried bread crumbs
• 2 Tbsp diced sweet yellow onions
• 1 tsp thyme
• 1 tsp turmeric
• 1/2 tsp smoked paprika
• 1/2 tsp coriander
• 1/2 tsp salt
• 1/4 tsp ground pepper
• 1 egg, lightly whisked
• Olive oil 

Directions:

1. Add millet to dry saucepan and toast over medium heat for 3 minutes, stirring regularly to ensure they don't burn. Add 1 1/2 cups of salted water and bring to a boil. Reduce heat, cover and simmer for 15 minutes. Remove from heat and allow to cool.
2. In a large bowl, combine millet, kale, coconut oil, hemp seeds, bread crumbs, onions and spices; mix well. Add egg and mix until thoroughly combined.
3. Form mixture into 7 patties, using 1/2 cup of mixture per patty.
4. Lightly coat a large cast iron (or similar) skillet with olive oil. Add veggie burgers and cook over medium-high heat about 10 minutes on each side, or until heated through. Serve on a bun or on top of salad greens or grain.

Sweet Potato, Kasha Pilaf, Beetroot and Avocado Bowl

Are you in the mood for a healthy and delicious meal? My "pick 4" includes kasha pilaf with sauteed mushrooms and sweet vidalia onions, roasted sweet potatoes, roasted beets and avocado slices ~ over a bed of spring mix. Kasha is a 100% pure roasted whole grain buckwheat ~ low sodium, no cholesterol and low fat ;o) There are several steps to preparing the bowls, but you'll find it's well worth the effort ~ enjoy 😘

Serves 2

Ingredients:

• 4 cups spring mix
• 1 ripe avocado, seed removed, peeled and sliced
• 1 cup beetroot, peeled and cut into wedges
• 1-2 Tbsp olive oil (for drizzling on vegetables)
• Salt and pepper to taste

Sweet Potato Ingredients:

• 1 cup sweet potatoes, peeled and cut into wedges
• 1/2 Tbsp olive oil
• 1/2 balsamic vinegar
• 1/4 tsp smoked paprika
• Salt and pepper to taste

Kasha Pilaf Ingredients:

• 1 cup kasha
• 1 egg
• 2 Tbsp butter
• 2 Tbsp sweet vidalia onion, chopped
• 1/4 cup portobello mushrooms, sliced
• Salt and pepper to taste

Directions 

1. Preheat oven to 425 degrees. Peel and cut sweet potatoes and beetroot into wedges. 
2. Beet Root: Place beetroot wedges in a baking dish and drizzle lightly with olive oil; sprinkle with salt and pepper. Cover with lid (or aluminum foil) and place in preheated oven. Roast for 25 minutes; remove lid and continue roasting an additional 15-20 minutes, or until tender. Remove from oven and set aside.
3. Sweet Potatoes: Place sweet potatoes wedges on baking sheet covered with aluminum foil; drizzle lightly with olive oil and balsamic vinegar; sprinkle with smoked paprika, salt and pepper. Place in the same preheated oven and roast for 30 minutes, or until golden brown and tender. 
4. Kasha Pilaf:

• Put 2 cups of water, along with a dash of salt, in a medium size sauce pan over medium-high heat and bring to a boil (maintain boil until last step).
• Beat one egg with a fork in a medium bowl. Add kasha and stir until combined. Set aside. 
• In a medium size skillet, saute onions and mushrooms in butter. Add kasha mixture and cook over high heat about 3 minutes, stirring constantly until egg is cooked; reduce heat to low. 
• Quickly stir in boiling liquid. Cover with tight-fitting lid (or aluminum foil) and simmer about 10 minutes or until water is absorbed.

1. Arrange Bowls: Divide spring mix among two salad bowls. Drizzle lightly with olive oil; sprinkle with salt and pepper to taste. Arrange beetroot, kasha pilaf, roasted sweet potatoes and avocado slices on top of the spring mix. 

Roasted Veggie and Lentil Spring Mix Salad

This is a well-balanced meal that will leave you satisfied. It includes some cruciferous veggies and brown lentils ~ and is served over spring mix seasoned with a light and slightly sweet vinaigrette dressing.

Serves 4

Roasted Vegetable Ingredients:

• 1 cup brussels sprouts, cut in half
• 1 cup carrots, large diced
• 1 cup red potatoes, large diced
• 1 cup parsnips, large diced
• 1 cup red onion, cut into 1-inch pieces
• 1 Tbsp extra-virgin olive oil
• 1/2 tsp salt
• 1/4 tsp pepper

Lentil Ingredients:

• 1 cup brown lentils, rinsed
• 2 1/2 cups water
• 1/2 cup white wine
• 1 carrot, whole
• 1 celery, whole
• 1 bay leaf
• Salt and pepper to taste

Salad and Dressing Ingredients:

• 16 oz spring mix
• 2 Tbsp extra-virgin olive oil
• 2 Tbsp apple cider vinegar
• 1 Tbsp raw honey
• 1/2 tsp salt
• Dash of black pepper

Directions:

1. Preheat oven to 400 degrees. Line two baking sheets with foil.
2. Vegetables: Peel and cut vegetables. Place veggies in large mixing bowl, along with olive oil and seasonings, and toss. Spread veggies on baking sheets, single layer, and place in preheated oven; roast about 30-40 minutes, or until veggies are tender. (Set aside large bowl for use in step 4.) 
3. Lentils: In a medium sauce pan, bring 2 1/2 cups of salted water, wine, lentils, carrot, celery and bay leaf to a boil; reduce heat and simmer for 30 minutes. Drain. Season with salt and pepper to taste. Add lentils and roasted vegetables to a large bowl; stir with wooden spoon until combined.
4. Salad and Dressing: Place spring mix in medium bowl. Whisk all salad dressing ingredients together in a small mixing bowl. Pour over spring mix and toss to evenly coat.
5. Arrange Plates: Divide the spring mix among 4 plates or bowls. Top with vegetable and lentil mixture, and serve🤗

Sweet Potato and Guacamole Tostadas

In the mood for a light, healthy and refreshing meal tonight? Sweet potatoes, guacamole and pickled shallot, splashed with lime, make this crispy baked corn tostadas a real winner! There are a few steps to this recipe ~ but it's well worth the little extra effort.

Serves 2

Guacamole Ingredients

• 1 ripe avocado
• 1 lime, juiced
• 1 handful fresh cilantro, chopped
• 1 small yellow onion, chopped
• 1 clove garlic, minced
• Salt and pepper to taste

Tostadas Ingredients

• 4 corn tortillas
• 1 shallot, thinly sliced
• 1/2 Tbsp pure cane sugar
• 1/2 lime, juiced (reserve other 1/2 to serve on the side)
• 2 large sweet potatoes
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/8 tsp pepper to taste
• 2 ounces arugula
• 2 Tbsp goat cheese

Instructions:

Preheat oven to 450 degrees. In a small bowl, combine garlic powder, smoked paprika, salt and pepper and stir until combined. Peel and slice sweet potatoes. Place sweet potatoes on baking sheet covered with aluminum foil. Drizzle with olive oil and toss lightly to thoroughly coat. Arrange potatoes in a single layer. Sprinkle evenly with seasonings. Bake for 20 minutes, or until tender.

Place shallot, sugar, juice of 1/2 lime and 2 tablespoons of water in small pot over medium-high heat and cook, stirring continually, until thoroughly combined and sugar has dissolved, about 2 minutes. Remove from flame and set aside.

Make guacamole: 

Scoop avocado pulp from shell and place in medium bowl. Using potatoe masher or fork,  mash until smooth. Add balance of guacamole ingredients and stir until well blended. Set aside.

Cover another baking sheet with aluminum foil. Lightly coat foil with olive oil; place tortillas on foil and turn over to ensure oil lightly coats both sides. Lightly season with salt and pepper. Bake about 6 minutes or until lightly browned; turn over and bake an additional 2-3 minutes. 

Assemble plates:

Place arugula in small bowl and lightly drizzle with olive oil; season with salt and pepper to taste.

Place 2 tortillas on each plate. Spread a layer of guacamole on each tortilla. Divide potato slices, pickled shallot and then arugula evenly among tortillas. Top with goat cheese. Cut remaining lime into 4 wedges and serve 2 wedges on each plate.

~Adapted by Blue Apron

Pulled Pork

I've always loved pulled pork  ~ and it's so simple to make in the slow cooker. Cooking for a large group?  Serve it with Macaroni & Cheese and cole slaw ~ and it's a done deal! I hope you like my recipe with stewed tomatoes, smoked paprika, garlic and a little raw honey for a bit of sweetness.

Ingredients

• 5 pounds pork roast such as shoulder or butt, 
• 1-14 1/5 ounce can of no-salt stewed tomatoes
• 1/2 cup apple cider
• 1/3 cup raw honey
• 2 Tbsp smoked paprika
• 2 Tbsp olive oil
• 1 Tbsp salt
• 2 tsp ground black pepper
• 2 large cloves garlic, minced
• 1 tsp dried mustard (or 1 Tbsp prepared mustard)
• 1 medium onion, cut in quarters
• 4 peppercorns

Put 1 peppercorn in each onion quarter and place in the bottom of the slow cooker. Place pork on top, fat side up. 

In a medium bowl, whisk all other  ingredients together until thoroughly combined. Pour over pork. 

Cook roast on high setting for 2 hours; reduce to low and cook an additional 4-5 hours, or until very tender. (Or cook on low for 8-10 hours.) Transfer pork to tray and let cool, reserving liquid. 

When cooled enough to handle, remove all visible fat and gristle and shred pork to desired thinness. Transfer pork to serving dish. 

Pour reserved liquid through strainer and return about a cup of the liquid to pork (just enough to keep pork moist.)

Season with additional salt and pepper OR add BBQ sauce (see homemade recipe below).

Easy Sweet and Tangy BBQ Sauce adapted from Lisa Leake's recipe:

• 3/4 cup tomato sauce
• 1/3 cup pure maple syrup
• 4 tsp dijon mustard
• 4 tsp apple cider vinegar
• 1/2 tsp chili powder
• 2 garlic cloves, minced

Combine all ingredients in a small saucepan over medium-high heat. Bring to a boil while stirring constantly. Lower heat to simmer and cook for at least 20 minutes.

Black Beans & Eggs

You can't beat the health benefits of eggs ~ they're rich in proteins, vitamins and minerals. And they're economical, easy and versatile. With the black beans, this recipe is hearty enough to serve for breakfast, lunch and dinner. You're sure to enjoy this southwest-inspired black beans and egg dish!

Ingredients

• 2 tsp olive oil
• 1 medium onion, diced
• 1 small jalapeño, seeded and diced
• 1 30-ounce can black beans, rinsed and drained
• 1 medium garlic clove, minced
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 1/4 cup water
• juice from small lime, about 4 tsp fresh lime juice
• 6 large eggs, free range or organically raised
• 1 pint grape tomatoes, chopped
• 1/4 cup sharp cheddar, shredded
• 1/4 cup cilantro, chopped

Recipe

Wash and prepare the vegetables and other ingredients.

In a large skillet, heat oil over medium heat. Sauté onion and jalapeño until lightly browned and soft, about 3 minutes. 

Add beans, garlic, cumin, salt, water and lime juice; stir and cook until heated through.  Remove skillet from heat; lightly mash beans and move to a dish with lid to keep warm. 

Rinse and dry pan and coat with nonstick spray, fry eggs over medium low heat. Season egg with salt and pepper, if desired.

Place beans on individual serving plates; place egg on top of beans; and top with tomatoes, scallions, cheese and cilantro. Garnish with lime slice, if desired.

~Adapted from Tara Bench

Green Salad with Chickpeas, Feta and Citrus Vinaigrette

This recipe was inspired by a salad served at the LittleEater at the North Market in Columbus, Ohio. I  roasted my chickpeas to give the salad a crunchy and spicy flare. The light citrus dressing gives it a fresh and clean taste, while not overpowering the taste of the veggies and other ingredients. If you want something not only tasty, but also healthy, give this salad a try!

Serves 4

Salad Ingredients

• 10 ounces Spring Mix (mixture of small, young salad greens, herbs and edible flowers)
• 2 large carrots, peeled and grated
• 2 large radishes, grated
• 1/2 cup dried cranberries
• 1/2 cup feta cheese

Chickpeas Ingredients

• 1 15-ounce can chickpeas, rinsed, drained and thoroughly dried
• 1 Tbsp extra virgin olive oil
• 1 tsp chili flakes (or to taste)
• 1/2 tsp ground cumin
• 1/2 tsp smoked paprika
• Salt and pepper to taste

Salad Dressing Ingredients

• 1/2 cup extra virgin olive oil
• 2 Tbsp white vinegar
• 2 Tbsp fresh lemon juice
• 2 Tbsp fresh organic juice
• Kosher salt and freshly ground black pepper to taste

Recipe

Preheat oven to 350 degrees. Clean and prepare vegetables.

Chickpeas: Add drained chickpeas to a small bowl and toss with oil and seasonings. Place chickpeas, single layer, on baking sheet covered with aluminum foil. Bake for 20-30 minutes. 

Salad  Dressing: Combine all salad ingredients and whisk until well blended.

Assemble Salad: Pour salad dressing over spring mix and mix with wooden spoon. Place spring mix on salad plates or bowls. Distribute carrots, radishes, cranberries and feta cheese on salad.  Top with chickpeas.

For an even healthier version of this salad, add some quinoa - a complete protein, which means it provides all 9 essential amino acids.

Gourmet Grilled Cheese Sandwich

Grilled cheese isn't just for kids! Good quality ingredients turn this standard sandwich into a simple, but satisfying meal that even grown ups will love ❤️

Ingredients (per sandwich)

• 2 slices artisan bread
• 2-3 ounces fontina cheese
• Meyer lemon, thinly sliced
• 1 Tbsp sugar
• 1 shallott, thinly sliced
• Salt and pepper to taste

Recipe

Thinly slice as much of the lemon as desired. Place lemon slices and sugar in a small bowl and set aside to marinate.

Place cheese evenly on one slice of bread. Add as many shallot and marinated lemon slices as desired. Season with salt and pepper. Top with the second slice of bread.

Generously coat skillet with olive oil on medium heat. Place sandwich in skillet and toast about 3 minutes or until browned; turn and toast other side about 3 minutes, or until browned and cheese is melted, adding more oil if needed.

Serve with a salad for a complete meal.

~adapted from blueapron.com