Sunday, March 26, 2017

Warm Lentil Salad with Goat Cheese Crostini

Source: Cooking Light
Makes about 2 servings

2 tsp olive oil
1/2 cup minced shallots
1 garlic clove, minced
1 can (15 oz) lentils, drained & rinsed
2 TB water
3 TB sherry (cooking wine)
1 TB Dijon mustard
1/2 tsp sugar
1/2 tsp pepper
1/4 tsp salt
2 oz. goat cheese, softened
1/4 tsp grated lemon rind
1 tsp lemon juice
1/8 tsp ground thyme
6 baguette slices, toasted
4 cups baby arugula

1. Heat olive oil in large skillet. Saute shallots & garlic about 4 minutes. Stir in lentils, water, sherry, mustard, sugar, pepper, & salt. Saute until warmed.
2. Combine goat cheese, lemon rind, lemon juice, & thyme. Spread evenly over toasted bread slices. Divide arugula between 2 plates. Top with lentil mixture & serve with crostini.

Maple Walnut Bars

Source: Vegetarian Today

Shortbread Crust:
1 1/2 sticks butter, softened
1/3 cup brown sugar (packed)
1 3/4 cups flour
1/2 tsp salt

1 cup pure maple syrup
2/3 cup brown sugar (packed)
2 eggs, lightly beaten
1 tsp vanilla
1 cup chopped walnuts

1. Preheat oven to 350. Make crust: place butter & sugar in bowl and beat with electric mixer until smooth. Add flour & salt; mix until combined. Press crust into oiled 8 x 8 pan; refrigerate 30 minutes.
2. Bake crust until lightly browned, about 20 minutes,
3. Meanwhile, make filling: Beat syrup, sugar, eggs, & vanilla with electric mixer until combined. Stir in walnuts.
4. Pour filling over baked crust. Bake 40 minutes more or until set. Remove from oven & cool 10 minutes. Run a knife around the edges to loosen bars from pan. Let bars cool completely before cutting into squares.

Berry Power Smoothie

Source: Better Homes & Gardens
makes about 2 servings

Drink about 1 hour before exercise, or simply enjoy for breakfast!

3/4 cup cauliflower florets
1 cup frozen raspberries
3/4 cup frozen strawberries
1 cup red or orange pepper strips
3 oz. plain Greek yogurt

Steam cauliflower and transfer to food processor. Add remaining ingredients and blend until smooth.

Thursday, March 23, 2017

Almond Butter-Coconut Energy Bites

Source: Better Homes & Gardens

1 1/2 cups rolled oats
1/2 cup shredded unsweetened coconut
1/2 cup flaxseed meal
1/4 cup dried cranberries or raisins
1/4 cup sunflower kernels
1 TB chia seeds
1/3 cup honey
2/3 cup almond butter
1/2 tsp vanilla

In a medium bowl stir together first 6 ingredients. In larger bowl, stir together honey, almond butter, & vanilla. Pour dry ingredients into honey mixture & stir until well-combined. Shape into 1 inch balls; store in refrigerator for up to 1 week (or freeze).

Wednesday, March 22, 2017

Banana-Spinach Post-Workout Smoothie

Source: Prevention (Cindy Kuzma)
Makes 1 smoothie

1/2 cup plain yogurt
1/2 cup milk (or almond milk)
1 banana
1 TB peanut butter
1 large handful spinach

Blend all ingredients until smooth- enjoy!

Pre-Workout Smoothie

Source: Natural Grocers (makes 1 smoothie)
This smoothie is a great meal to enjoy about an hour before physical activity. It will fuel your workout and help keep inflammation in check.

3/4 cup chilled coconut water
1/2 cup plain Greek yogurt
1/4 cup frozen mango chunks
1/4 cup frozen strawberries
2 TB almond butter
1 TB lemon juice
2 scoops Megafood Daily Turmeric Booster Powder (or 3/4 tsp regular turmeric)

Place in blender & process until smooth. Enjoy!

Homemade Sports Drink

Source: Natural Grocers
This is a healthy alternative to many commercial sports drinks. It is a 7% carbohydrate solution, ideal for rehydration. 

4 1/4 cups water
1/2 tsp salt
3 TB coconut sugar
1/2 cup juice

Mix all ingredients together in small pitcher.

Farro Breakfast Bowl

Source: Cooking Light
Makes 2 servings

1/2 cup uncooked farro
2 large eggs
2 tsp olive oil
salt & pepper to taste
1 ripe avocado, halved & pitted
3 TB plain Greek yogurt

Option to serve with this side dish:

1. Place farro in water in a saucepan and bring to boil; reduce heat, cover & simmer until slightly chewy. Drain and divide between 2 serving bowls. If desired, top with kale/tomato recipe.
2. Cook eggs (either soft boiled or sunny side up works best). Place one on each serving bowl with farro.
3. Scoop 1/2 avocado into each bowl. Top each with 1 1/2 TB yogurt. Season with salt & pepper.

Blistered Tomatoes with Kale

Source: Cooking Light

1 TB olive oil
2/3 cup grade tomatoes
2 cups torn lacinato kale
2 TB chopped shallots
1/4 tsp lemon juice
salt to taste

1. Heat oil in skillet over medium-high heat. Add tomatoes & cook, stirring occasionally, until blistered in spots. Transfer to plate.
2. Add kale & shallots to skillet; cook 3 minutes, stirring occasionally. Sprinkle with lemon juice & salt and add to tomatoes.

Stuffed Dates

Source: Natural Grocers

10 Medjool dates, pitted
1 TB nut butter
1 TB coconut butter
shredded coconut to top

Mix the nut butter & coconut butter into a creamy consistency. Stuff each date with about 1/2 TB of mixture. Top with shredded coconut.

Tuesday, March 14, 2017

Pasta & Peas with brown butter sauce

Source: Vegetarian Today

8 oz. orecchiette pasta
1 cup peas
1/2 cup shredded Parmesan
1/4 cup chopped fresh parsley
1/4 cup pine nuts, toasted
1/2 tsp lemon zest
1 stick butter
1 TB chopped shallots
2 tsp minced garlic
2 TB lemon juice
1/2 cup bread crumbs
1 tsp olive oil

1. Cook pasta according to package directions; drain and transfer to large bowl. Stir in peas, cheese, parsley, pine nuts, and zest.
2. Melt butter in skillet & cook over medium heat until light brown, about 8 minutes. Add shallots & garlic; cook 1 minute. Stir in lemon juice.
3. Toast breadcrumbs in oil, 3-4 minutes.
4. Toss pasta with brown butter mixture. Top with bread crumbs.