Hello Marsha
Since most is my apps I improve and put together without measurements,
I finally made the salad with my girls helping me so that they can slow me down in order to take exact measurements to create this recipe !
Ingredients:
1 cup quinoa, dry
1/2 cup green bell pepper
1/2 cup red bell pepper
1/2 cup celery
1/2 cup fresh coriander
1/4 cup carrots
Jalapeños (1 tbsp to 1/4 cup based on how spicy u want it !)
15 oz cans each of red kidney beans ,
White beans (kidney or cannilini or navy )
black beans
corn
The spices to add into bowl are :
Juice of 1 medium/large lime
1 packet of dry vegetable seasoning dip mix ( I use knorrs brand but any brand will do)
1/2 to 1 pkg of Old El Paso taco seasoning mix ( to taste)
1/2 tsp ground cumin powder
Directions:
1) Cook one cup quinoa as per package directions. You can use all water or 1/2 water and 1/2 vegetable broth. Let cool and fluff with a fork so that the quinoa is loosened
2) Fold into same large bowl the beans and corn after you have drained and rinsed and removed most of the water. Add the cooled cooked quinoa to the bowl.
3) Add the spices as above, or see variations below. All ingredients are mixed gently together and then served either room temperature or cold ( your preference).
It's great made ahead of time and chilled before a summer gathering !
Bon appetit !
Bhavana
Instead of the cumin, and both seasoning mixes, use Mexican spice blend from food network.com (entry on bootcamp chef)
This is a collection of some of my favorite recipes that prove that nutritious foods can be delicious! I love to experiment with and create new recipes. Here are some that are tried and true. Let me know what you think! If you have a better version, I'm game!
Wednesday, July 23, 2014
Mexican spice blend
From food network.com
Good on tex mex quinoa salad instead of pre-packaged blends. Eliminated use of vegetable flavor and taco flavor. Used 1/2 of this recipe (3 Tbsp) for 1 cup quinoa per recipe (from Bhavana) - to be posted 7/31/14 on lady docs.
Ingredients:
2 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons cornstarch
2 teaspoons kosher salt
1 1/2 teaspoons hot smoked paprika
1 teaspoon ground coriander
1/2 teaspoon cayenne pepper
Directions:
Put all of the ingredients in a small jar and shake to combine. Store in an airtight container for up to 1 month.
Read more at: http://www.foodnetwork.com/recipes/alton-brown/taco-potion-19-recipe.html?oc=linkback
Good on tex mex quinoa salad instead of pre-packaged blends. Eliminated use of vegetable flavor and taco flavor. Used 1/2 of this recipe (3 Tbsp) for 1 cup quinoa per recipe (from Bhavana) - to be posted 7/31/14 on lady docs.
Ingredients:
2 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons cornstarch
2 teaspoons kosher salt
1 1/2 teaspoons hot smoked paprika
1 teaspoon ground coriander
1/2 teaspoon cayenne pepper
Directions:
Put all of the ingredients in a small jar and shake to combine. Store in an airtight container for up to 1 month.
Read more at: http://www.foodnetwork.com/recipes/alton-brown/taco-potion-19-recipe.html?oc=linkback
Friday, July 18, 2014
Sweet and Sour Cucumbers
6 servings
Ingredients:
1.5 pounds cucumbers (or 2 long, seedless hothouse cucumbers)
1 cup rice vinegar
1 cup sugar
1 tsp salt
1.5 Tbsp minced fresh ginger root
Directions:
1) Trim the ends off the cucumbers, slice them in half lengthwise and using a spoon or melon baller, remove and discard the seeds. Cut each half into 3" sections, then cut each section lengthwise into thin slices. Place the slices in a bowl. Set aside. (I quartered the English cukes lengthwise, then chopped into chunks)
2) In a medium bowl, stir together the rice vinegar, sugar, salt and ginger. Pour the dressing over the cucumber slices and toss to coat. Cover and refrigerate for 30 minutes. Serve cold.
Per serving: 86 calories, 1 gm protein, 20 gm carbs, trace fat, 0 mg cholesterol, trace saturated fat, 197 mg sodium, 1 gm dietary fiber.
Ingredients:
1.5 pounds cucumbers (or 2 long, seedless hothouse cucumbers)
1 cup rice vinegar
1 cup sugar
1 tsp salt
1.5 Tbsp minced fresh ginger root
Directions:
1) Trim the ends off the cucumbers, slice them in half lengthwise and using a spoon or melon baller, remove and discard the seeds. Cut each half into 3" sections, then cut each section lengthwise into thin slices. Place the slices in a bowl. Set aside. (I quartered the English cukes lengthwise, then chopped into chunks)
2) In a medium bowl, stir together the rice vinegar, sugar, salt and ginger. Pour the dressing over the cucumber slices and toss to coat. Cover and refrigerate for 30 minutes. Serve cold.
Per serving: 86 calories, 1 gm protein, 20 gm carbs, trace fat, 0 mg cholesterol, trace saturated fat, 197 mg sodium, 1 gm dietary fiber.
Persian Chicken Lemon Kebabs
From 1,000 Lowfat Recipes by Terry Blonder Golson, 1997.
I made this as baked chicken by cutting the chicken breasts into relatively thin ~4 ounce pieces. A few days later, it was great cold with the lemon sauce drizzled over it. Probably even better cold than hot. Very easy and light for a summer meal; it was good even though I didn't have any time to marinate it. The author recommends a basket of flat breads, such as lavash or pita, to go with it.
6 4 ounce servings
Ingredients:
1/8 tsp ground saffron, or 4 saffron threads, if available
1 Tbsp hot water
1/4 cup fresh squeezed lemon juice
1 Tbsp olive oil
1 tsp Kosher salt
1/4 tsp freshly ground pepper
1.5pounds skinless, boneless chicken breast cut into 1/2" wide strips (or 4 oz pieces, as above)
Directions:
1) Crumble the saffron into the hot water (use a very small bowl or a glass). Let rest until the water turns golden orange, about 5 minutes.
2) Whisk together the lemon, oil, salt, and pepper. Stir in the saffron and water.
3) Put the chicken in a glass or stainless steel bowl. Pour the marinade over the chicken and toss to coat. Cover and refrigerate for 12 to 24 hours. Stir the chicken several times while marinating.
4) If broiling, line a baking sheet with foil to ease clean-up and place the oven rack 4" from the heat source. Preheat the broiler or prepare the grill. (I baked the chicken at 350 instead).
5) Remove the chicken from the marinade and thread onto 12 skewers. Place the skewers on the baking sheet and put in the oven, or place the kebabs directly on the grill. Cook for 4 minutes, turn the kebabs, and continue to cook until done but still moist-looking, about 2-3 minutes more.
Per Serving: Calories 136; protein 26 gm; fat 3g (saturated 1 gm); carbs 0g; fiber 0 g; sodium 234mg.
I made this as baked chicken by cutting the chicken breasts into relatively thin ~4 ounce pieces. A few days later, it was great cold with the lemon sauce drizzled over it. Probably even better cold than hot. Very easy and light for a summer meal; it was good even though I didn't have any time to marinate it. The author recommends a basket of flat breads, such as lavash or pita, to go with it.
6 4 ounce servings
Ingredients:
1/8 tsp ground saffron, or 4 saffron threads, if available
1 Tbsp hot water
1/4 cup fresh squeezed lemon juice
1 Tbsp olive oil
1 tsp Kosher salt
1/4 tsp freshly ground pepper
1.5pounds skinless, boneless chicken breast cut into 1/2" wide strips (or 4 oz pieces, as above)
Directions:
1) Crumble the saffron into the hot water (use a very small bowl or a glass). Let rest until the water turns golden orange, about 5 minutes.
2) Whisk together the lemon, oil, salt, and pepper. Stir in the saffron and water.
3) Put the chicken in a glass or stainless steel bowl. Pour the marinade over the chicken and toss to coat. Cover and refrigerate for 12 to 24 hours. Stir the chicken several times while marinating.
4) If broiling, line a baking sheet with foil to ease clean-up and place the oven rack 4" from the heat source. Preheat the broiler or prepare the grill. (I baked the chicken at 350 instead).
5) Remove the chicken from the marinade and thread onto 12 skewers. Place the skewers on the baking sheet and put in the oven, or place the kebabs directly on the grill. Cook for 4 minutes, turn the kebabs, and continue to cook until done but still moist-looking, about 2-3 minutes more.
Per Serving: Calories 136; protein 26 gm; fat 3g (saturated 1 gm); carbs 0g; fiber 0 g; sodium 234mg.
Blueberry Ginger Smoothie
From Eat Your Vegetables: Bold Recipes For the Single Cook by Joe Yonan
As ginger lovers looking for a new recipe to use our freshly picked blueberries, this was perfect! Ginger adds a slightly spicy, pungent taste, which I love. It does need to be fresh ginger, not the dried ground type. The mint completes an interesting taste combination. For more healthy smoothie recipes that include fruits, vegetables and nuts, see Joe Yonan's Eat Your Vegetables book.
This one is great as a breakfast 'main course' or as a post-workout boost. Add a little milk if you prefer thinner smoothies. I've actually never made one without liquid before, but this consistency was perfect for me, between the nonfat yogurt, chopped ice cubes and banana.
Ingredients:
1 banana
1/2 cup blueberries, stemmed
1/2 cup plain low fat Greek yogurt
1 Tablespoon chopped fresh ginger
4 fresh mint leaves
4 ice cubes
1 teaspoon or more honey
Directions:
Puree all ingredients except the honey in a blender until frothy and smooth. Add honey to taste.
As ginger lovers looking for a new recipe to use our freshly picked blueberries, this was perfect! Ginger adds a slightly spicy, pungent taste, which I love. It does need to be fresh ginger, not the dried ground type. The mint completes an interesting taste combination. For more healthy smoothie recipes that include fruits, vegetables and nuts, see Joe Yonan's Eat Your Vegetables book.
This one is great as a breakfast 'main course' or as a post-workout boost. Add a little milk if you prefer thinner smoothies. I've actually never made one without liquid before, but this consistency was perfect for me, between the nonfat yogurt, chopped ice cubes and banana.
Ingredients:
1 banana
1/2 cup blueberries, stemmed
1/2 cup plain low fat Greek yogurt
1 Tablespoon chopped fresh ginger
4 fresh mint leaves
4 ice cubes
1 teaspoon or more honey
Directions:
Puree all ingredients except the honey in a blender until frothy and smooth. Add honey to taste.
Tuesday, July 15, 2014
orange glazed carrots
Ingredients
Original recipe makes 4 servings
Very good - decreased sugar a little and only used about 1/2 Tbsp butter, or so. More than a pinch of salt.
1 pound baby carrots
1/4 cup orange juice
3 tablespoons brown sugar
2 tablespoons butter
1 pinch salt
Directions
1) Place carrots in a shallow saucepan, and cover with water. Boil until tender, about 10 minutes or so. Drain, and return carrots to pan.
2) Pour orange juice over carrots, and mix well. Simmer over medium heat for about 5 minutes. Stir in brown sugar, butter, and salt. Heat until butter and sugar melt.
Original recipe makes 4 servings
Very good - decreased sugar a little and only used about 1/2 Tbsp butter, or so. More than a pinch of salt.
1 pound baby carrots
1/4 cup orange juice
3 tablespoons brown sugar
2 tablespoons butter
1 pinch salt
Directions
1) Place carrots in a shallow saucepan, and cover with water. Boil until tender, about 10 minutes or so. Drain, and return carrots to pan.
2) Pour orange juice over carrots, and mix well. Simmer over medium heat for about 5 minutes. Stir in brown sugar, butter, and salt. Heat until butter and sugar melt.
Sunday, July 13, 2014
Indian Dal
from whole foods - recommended by Amy
Serves 6
Nutritious and flavorful, with added heat from a jalapeño, this recipe is an ideal choice for a quick evening meal. Dal is one of the principal foods of the Indian subcontinent where the term can be used to mean either an ingredient or the dish made from it. If using green or black beluga lentils instead of red, the cooking time should be increased by 10 to 15 minutes.
Ingredients:
2 cups red lentils
2 tablespoons extra-virgin olive oil
1 yellow onion, finely chopped
1 teaspoon whole cumin seeds
1/4 teaspoon ground cardamom
4 cloves garlic, finely chopped
2 tablespoons finely chopped ginger
4 cups vegetable broth
1 1/2 cup chopped tomatoes, with their juice
1/3 cup chopped cilantro
1 teaspoon ground turmeric
Salt to taste
1 jalapeno pepper, stemmed, seeded and finely chopped
Directions:
Spread lentils out on a sheet tray and pick through to remove any stones or debris. Rinse lentils and drain well.
Heat oil in a large pot over medium high heat. Add onions and cook until softened, about 5 minutes. Add cumin, cardamom, garlic and ginger and cook, stirring often, until fragrant, about 2 minutes. Add lentils, broth, tomatoes, cilantro, turmeric, salt and jalapeno and bring to a boil. Reduce heat to medium low, cover and simmer, stirring often, until lentils are soft, about 15 minutes. Ladle into bowls and serve.
Nutritional Info:
Per Serving:300 calories (60 from fat), 6g total fat, 0.5g saturated fat, 0mg cholesterol, 710mg sodium, 43g carbohydrate (10g dietary fiber, 4g sugar), 18g protein
Serves 6
Nutritious and flavorful, with added heat from a jalapeño, this recipe is an ideal choice for a quick evening meal. Dal is one of the principal foods of the Indian subcontinent where the term can be used to mean either an ingredient or the dish made from it. If using green or black beluga lentils instead of red, the cooking time should be increased by 10 to 15 minutes.
Ingredients:
2 cups red lentils
2 tablespoons extra-virgin olive oil
1 yellow onion, finely chopped
1 teaspoon whole cumin seeds
1/4 teaspoon ground cardamom
4 cloves garlic, finely chopped
2 tablespoons finely chopped ginger
4 cups vegetable broth
1 1/2 cup chopped tomatoes, with their juice
1/3 cup chopped cilantro
1 teaspoon ground turmeric
Salt to taste
1 jalapeno pepper, stemmed, seeded and finely chopped
Directions:
Spread lentils out on a sheet tray and pick through to remove any stones or debris. Rinse lentils and drain well.
Heat oil in a large pot over medium high heat. Add onions and cook until softened, about 5 minutes. Add cumin, cardamom, garlic and ginger and cook, stirring often, until fragrant, about 2 minutes. Add lentils, broth, tomatoes, cilantro, turmeric, salt and jalapeno and bring to a boil. Reduce heat to medium low, cover and simmer, stirring often, until lentils are soft, about 15 minutes. Ladle into bowls and serve.
Nutritional Info:
Per Serving:300 calories (60 from fat), 6g total fat, 0.5g saturated fat, 0mg cholesterol, 710mg sodium, 43g carbohydrate (10g dietary fiber, 4g sugar), 18g protein
Saturday, July 12, 2014
Baked Bananas and Blueberries
From Quick and Easy, edited by Shelley Melvin
Made this with freshly picked blueberries from Butler's. The baked bananas were actually the best part. Would consider using more, possibly layering under and over the berries?
For July 4th would be great to arrange as a flag with red and blue berries with bananas as stripes.
Ingredients:
6 bananas
1 cup fresh blueberries
1/4-1/2 cup brown sugar
1/2 - 1 cup orange juice
1 Tbsp butter
(sour cream, optional)
Directions:
1) Preheat oven to 350
2) Slice bananas lengthwise and plae in a greased 9 x 13 casserole. Sprinkle with blueberries, then sugar. Pour orange juice over and dot with butter.
3) Bake for 20 minutes, serve hot, (topped with sour cream, if you wish).
Made this with freshly picked blueberries from Butler's. The baked bananas were actually the best part. Would consider using more, possibly layering under and over the berries?
For July 4th would be great to arrange as a flag with red and blue berries with bananas as stripes.
Ingredients:
6 bananas
1 cup fresh blueberries
1/4-1/2 cup brown sugar
1/2 - 1 cup orange juice
1 Tbsp butter
(sour cream, optional)
Directions:
1) Preheat oven to 350
2) Slice bananas lengthwise and plae in a greased 9 x 13 casserole. Sprinkle with blueberries, then sugar. Pour orange juice over and dot with butter.
3) Bake for 20 minutes, serve hot, (topped with sour cream, if you wish).
Blueberry Ginger Smoothie
from Joe Yonan: Eat Your Vegetables
Ingredients:
1 banana
1/2 cup blueberries, stemmed
1/2 cup plain whole mild Greek-style yogurt (may substitute)
1 Tbsp chopped fresh ginger
4 fresh mint leaves
4 ice cubes
1 tsp honey (optional or more)
Directions:
Puree all the ingredients except the honey in a blender until frothy and smooth. Taste, add honey if you'd like it sweeter and blend again to combine.
Ingredients:
1 banana
1/2 cup blueberries, stemmed
1/2 cup plain whole mild Greek-style yogurt (may substitute)
1 Tbsp chopped fresh ginger
4 fresh mint leaves
4 ice cubes
1 tsp honey (optional or more)
Directions:
Puree all the ingredients except the honey in a blender until frothy and smooth. Taste, add honey if you'd like it sweeter and blend again to combine.
Blueberry sauce
from food network.com
Ingredients:
1 1/2 pints fresh blueberries, rinsed
1 cup vanilla sugar
1 Tbsp fresh lemon juice
Directions:
1) Combine the blueberries and sugar in a large heavy saucepan. Add 1 cup water and the lemon juice
and bring to a boil over high heat, stirring occasionally. Reduce the heat and simmer for 15 minutes, or until the mixture begins to thicken.
2) Remove from the heat and strain through a fine sieve. Cool to room temperature, cover and refrigerate.
Ingredients:
1 1/2 pints fresh blueberries, rinsed
1 cup vanilla sugar
1 Tbsp fresh lemon juice
Directions:
1) Combine the blueberries and sugar in a large heavy saucepan. Add 1 cup water and the lemon juice
and bring to a boil over high heat, stirring occasionally. Reduce the heat and simmer for 15 minutes, or until the mixture begins to thicken.
2) Remove from the heat and strain through a fine sieve. Cool to room temperature, cover and refrigerate.
Baked French Toast with Blueberries
from food network.com
Excellent use of freshly picked blueberries from Butler's. Made it for brunch at Thu's house for her and Troy's birthdays. Went over well!
Ingredients:
Butter, for greasing
6 eggs
3 cups whole milk
3/4 cup maple syrup, plus extra for serving
2 teaspoons ground cinnamon, plus 1 tablespoon
1/4 teaspoon fine sea salt
1 lemon, zested
3 (1-inch thick) slices (8 ounces) day-old challah or sourdough bread, cut into 1-inch cubes
2 cups (12 ounces) fresh or frozen, thawed, and drained blueberries
3 tablespoons granulated sugar
Directions:
Place an oven rack in the middle of the oven. Preheat the oven to 350 degrees F. Butter a 9 by 13-inch baking dish. Set aside.
In a large bowl, beat the eggs until frothy. Add the milk, maple syrup, cinnamon, salt, and lemon zest. Add the bread cubes and mix until coated. Stir in the blueberries. Pour the mixture into the prepared baking dish.
In a small bowl, mix together the remaining cinnamon and sugar. Sprinkle the cinnamon sugar over the egg mixture in an even layer. Bake for 40 to 45 minutes until the top is golden and the filling is set.
Spoon onto serving plates and drizzle with maple syrup.
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/baked-french-toast-with-blueberries-recipe.html?oc=linkback
Excellent use of freshly picked blueberries from Butler's. Made it for brunch at Thu's house for her and Troy's birthdays. Went over well!
Ingredients:
Butter, for greasing
6 eggs
3 cups whole milk
3/4 cup maple syrup, plus extra for serving
2 teaspoons ground cinnamon, plus 1 tablespoon
1/4 teaspoon fine sea salt
1 lemon, zested
3 (1-inch thick) slices (8 ounces) day-old challah or sourdough bread, cut into 1-inch cubes
2 cups (12 ounces) fresh or frozen, thawed, and drained blueberries
3 tablespoons granulated sugar
Directions:
Place an oven rack in the middle of the oven. Preheat the oven to 350 degrees F. Butter a 9 by 13-inch baking dish. Set aside.
In a large bowl, beat the eggs until frothy. Add the milk, maple syrup, cinnamon, salt, and lemon zest. Add the bread cubes and mix until coated. Stir in the blueberries. Pour the mixture into the prepared baking dish.
In a small bowl, mix together the remaining cinnamon and sugar. Sprinkle the cinnamon sugar over the egg mixture in an even layer. Bake for 40 to 45 minutes until the top is golden and the filling is set.
Spoon onto serving plates and drizzle with maple syrup.
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/baked-french-toast-with-blueberries-recipe.html?oc=linkback
Blueberry Banana Bread
From foodnetwork.com
Prep:15 min
Inactive:2 hr
Cook:1 hr
Yield:6 to 8 Servings
Level:Easy
(from another website, To prepare gluten-free, mix up flour:
1/2 cup rice flour
1/4 cup tapioca flour
1/4 cup arrowroot starch/flour or cornstarch
Use 1.5 cups of this mixture to substitute for the wheat flour.
Taste is excellent; texture slightly grainy with gluten free flour.
Ingredients
Butter, for greasing the loaf pan
1 1/2 cups all-purpose flour, plus extra for dusting the loaf pan
1 teaspoon baking soda
1 teaspoon fine salt
1/2 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1 cup sugar
1/2 cup vegetable oil
2 large eggs, beaten
2 teaspoons vanilla extract
2 ripe bananas, peeled and coarsely mashed to yield about 3/4 cup of mashed banana
1 cup (about 4 ounces) fresh blueberries
Directions:
Place an oven rack in the center of the oven. Preheat the oven to 350 degrees F. Butter and flour a 9- by 5- by 3-inch loaf pan. Set aside.
In a medium bowl, whisk together the flour, baking soda, salt, baking powder, cinnamon and nutmeg. In a large bowl, beat the sugar, oil, eggs and vanilla until blended. Stir in the bananas and blueberries. Add the dry ingredients and stir just until blended.
Pour the batter into the prepared loaf pan. Bake until a cake tester inserted in the center of the loaf comes out clean, about 1 hour. Cool for 15 minutes. Remove the loaf from the pan and cool completely on a wire rack, about 2 hours.
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/blueberry-banana-bread-recipe.html?oc=linkback
Prep:15 min
Inactive:2 hr
Cook:1 hr
Yield:6 to 8 Servings
Level:Easy
(from another website, To prepare gluten-free, mix up flour:
1/2 cup rice flour
1/4 cup tapioca flour
1/4 cup arrowroot starch/flour or cornstarch
Use 1.5 cups of this mixture to substitute for the wheat flour.
Taste is excellent; texture slightly grainy with gluten free flour.
Ingredients
Butter, for greasing the loaf pan
1 1/2 cups all-purpose flour, plus extra for dusting the loaf pan
1 teaspoon baking soda
1 teaspoon fine salt
1/2 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1 cup sugar
1/2 cup vegetable oil
2 large eggs, beaten
2 teaspoons vanilla extract
2 ripe bananas, peeled and coarsely mashed to yield about 3/4 cup of mashed banana
1 cup (about 4 ounces) fresh blueberries
Directions:
Place an oven rack in the center of the oven. Preheat the oven to 350 degrees F. Butter and flour a 9- by 5- by 3-inch loaf pan. Set aside.
In a medium bowl, whisk together the flour, baking soda, salt, baking powder, cinnamon and nutmeg. In a large bowl, beat the sugar, oil, eggs and vanilla until blended. Stir in the bananas and blueberries. Add the dry ingredients and stir just until blended.
Pour the batter into the prepared loaf pan. Bake until a cake tester inserted in the center of the loaf comes out clean, about 1 hour. Cool for 15 minutes. Remove the loaf from the pan and cool completely on a wire rack, about 2 hours.
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/blueberry-banana-bread-recipe.html?oc=linkback
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