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.