Quinoa-Stuffed Peppers

Quinoa-Stuffed Peppers

from Clean Eating Magazine

Ingredients for Stuffed Peppers:

2 ORGANIC bell peppers (any color), halved and seeded, stems intact

1/2 C uncooked quinoa

1/2 C chicken broth (I think I used about a cup)

7 oz diced tomatoes (you may notice I have no red in mine...I did not have canned tomatoes on hand)

5 oz spinach or kale (I used kaled and of course, I used more than this...probably a cup or two shredded)

1 T pine nuts

Pesto:

I cheated and used store bought, but if you choose to make your own...

2 cups basil or spinach

1/2 clove garlic

1 1/2 T Parmesan cheese (fresh is best)

1 T pine nuts

1 1/2 T extra virgin olive oil

1/8 tsp sea salt

1 pinch fresh ground black pepper

Instructions:

Prepare peppers: preheat broiled to high. Place bell peppers, skin side up on a baking sheet lined with aluminum foil. Broil until bell peppers start to soften, about 10 minutes. Keep a close eye so you don't burn!

Meanwhile, combine quinoa, broth, and tomatoes in medium pot. Bring to boil on high heat,then reduce heat to low and simmer for 10-12 minutes, until liquid is absorbed. Add handfuls of spinach to quinoa mixture and stir to combine. Fill bell pepper halves with quinoa-spinach mixture, divide evenly. (before filling, I combined the pesto and quinoa so it was dispersed evenly...you can choose to do this or serve pesto on side)

Prepare pesto:

Add basil, garlic, cheese, pine nuts, oil, salt, and pepper to a food processor and pulse until finely chopped. Add 2-3T water as needed to thin pesto. Top stuffed peppers with pesto (again, see thoughts above).

Nutrients for 2 peppers:

388calories, 18gfat, 43gcarbs, 9gfiber, 14gprotein

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Quick Quinoa and Garlic Salad

This wonderful quinoa salad was another one of my girlfriend Leigh's cooking show creations.
I then went on to make it for a nutrition presentation I did at Continental Western Group.
It was a hit!
Leigh also taught the secret to making a perfectly seasoned and flavored recipe....FASS.
Is there a fat? Is there an acid? Is there a spice? Is there a sweetener?
So next time when you just can't figure out what is missing in a recipe....think FASS.

Quick Quinoa and Garlic Salad
Ingredients:
1 cup dry quinoa
2 ish cups water
1 pinch salt
1/2 cup carrot, chopped
1/3 cup parsley, minced
1/4 cup sunflower seed

Dressing
2 -3 cloves garlic, minced SPICE
1/4 cup freshly squeezed lemon juice ACID
2 tablespoons olive oil FAT
2 tablespoons soy sauce (such as Tamari Soy Sauce)
2 tablespoons honey SWEETENER

Instructions:
Bring salted water to a boil in a large pot. Add quinoa, reduce heat to low, cover and simmer for 15 minutes until all water is absorbed. Let stand for 5-10 minute, then fluff with fork. Place quinoa in large bowl and add carrots, parsley, and sunflower seeds. In a seperate bowl, prepare dressing by combining all ingredients and mixing. Pour over quinoa and toss well. Serve warm, at room temperature, or chilled.

Today is my 26th Birthday! Wahoo! Thank you J for making the day so special and to everyone else for the wonderful b-day wishes!

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Sundried Tomato Tofu w/ Quinoa

Yes, I am obsessed with this recipe. If you haven't tried it...what are you waiting for...click here for recipe.
J and I LOVE it! Especially with some low fat cottage cheese atop.

the reason why I post it today is because yet again I have slightly changed it by trying a new pesto. Instead of the Basil Pine Nut aka green pesto, I tried Sun-Dried Tomato....and guess what!?!? It was still amazing!

I have yet to conquer homemade pesto....but it will come soon.

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Toad Food

Oh, how I love kids and the funny things they say...

My mom emailed me to say she made the tofu & sun dried tomato recipe (http://sarabconsulting.blogspot.com/search/label/Tofu) for family dinner last night.

Everyone loved it including my niece Emmerson (9) who thought she was eating

"toad food."

Does that not put a smile on your face!

J and I love this recipe as well and made another batch this weekend...this time with quinoa instead of brown rice and green beans instead of peas....either way it's the bomb.

Here are other fun comments from children of families I have worked with:

"Yesterday, the kids were headed to the pantry for snacks with friends, where they discovered the new (healthified) shelves. It was cute to hear all the kids explain the changes: "We can't eat a lot of junk anymore."(Evan) "We are being healthier now." (Cole) "Ya - her name is Sara." (Sophia)"

"How come if you are suppose to shop the outside aisles of the grocery store are the ho ho's there?"

"Mom, would Sara want us to eat that?" ...I am known as the "health witch" in that family...which I accept with pride :)

Although I did not leave you with a recipe today...I hope I gave you a good laugh!

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Tofu & Sun Dried Tomato Qunioa/Brown Rice

As I cruised through the grocery store last week I noticed tofu was on sale, "oh that's nice I thought" as I walked on by and then something hit me. I realized I had been depriving all my readers out there...vegetarian or not...of good tofu recipes. Yes, you heard me correct, GOOD TOFU recipes.

I had to put an end to this....I went over, gave each type a good squeeze...squishy, squishier... perfect...extra firm.


I was reminded of a recipe I recieved from Erin Penticoff (former track teammate at ISU). She said I HAD to make.

Don't even knock it before you try it....if you ever have been hesitant to try tofu this recipe will change your opinion FOR GOOD! It is just ridiculous how good it is....remember all my recipes are taste tested approved my J.

Tofu& Sun Dried Tomato Quinoa
with Pesto Sauce
Ingredients:
splash of extra virgin olive oil
pinch of sea salt
1 shallot, minced OR 1/4 onion diced
3 C cooked quinoa, brown rice, or other grain (remember to rinse your quinoa before cooking...see labels: quinoa for how to prepare)
1 C corn, fresh or frozen (I used peas since I did not have corn on hand...I had tofu but no corn imagine that)
2 C spinach, kale, other other hearty green, finely chopped (be generous on your greens...always love adding extra veggies)
2 C extra-firm niagri tofu, browned in a skillet a bit
1/3 C pesto (mine was store bought but feel free to make you own!)
1/3 C pumpkin seeds, toasted
1/4 C roasted cherry tomatoes OR chopped sun-dried tomatoes


Instructions:
To roast cherry tomatoes: heat oven to 350F. Cut each tomato in half and place in large oven proof baking dish. Mix together splash of olive oil, spoonful of brown sugar, and pinch or two of sea salt. Pour over tomatoes and toss gently making sure all tomatoes get covered. Make sure each tomato is face side up before placing pan in oven. Bake for 45min. Tomatoes will be shrunken and sweet when finished. These are sooooo good. Top salads, sandwiches, or pop em' like chips!

For the salad:
First, slice and brown tofu in medium-high heated pan greased with olive oil.


In big skillet or pot heat olive oil and salt over medium-high heat. Stir in the shallot/onion and cook for a minute or two. Stir in the grain (quinoa, rice..etc) and corn and cook through.

Stir in greens and tofu, cooking until tofu is heated through.

Remove the skillet from heat and stir in pesto and pumpkin seeds. Mix well so the pesto in spread throughout. Place mix in a serving dish and top with sun dried cherry tomatoes.

Beautiful and delicious! Tastes like chicken :) ha...I crack myself up, seriously though...amazing.

I hope you enjoy it as much as J and I did. Let me know when you serve it up to your family and friends OR if you have any other tofu recipes I must try! Thanks again Erin for sharing!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Beef/Turkey and Quinoa Meatloaf

I coached my very first track meet last night! The Solon Spartan girls did a great job! Very proud of their their efforts and look forward to the rest of the season!

It's National Nutrition Month! In fact today is national RD day.....wahooo!
In honor of this I will do something out of the ordinary....like post healthy recipes :)
So here's one for you that Jeremy and I really enjoyed...

Beef or Turkey and Quinoa Meatloaf
Ingredients:
1/4 c quinoa
1/2 c water
1 tp olive oil
1 small onion, chopped
1 large clove garlic, chopped
1ish lb of lean ground beef OR ground turkey breast...if you double the recipe use one of each!

http://www.grassrunfarm.com/csa/iowa-city
1 T tomato paste
1 T hot sauce...I used Cholula
2 T Worcestershire sauce
1 egg
1 1/2 tsp salt
1 tsp ground black pepper
2 T brown sugar or honey or agave nectar (optional to use any...but the sugar crystallizes nicely on top leaving a crunchy sweet crust)
2 tsp Worcestershire sauce
1 tsp water
Instructions:
Bring quinoa and water to boil in saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 minutes. Set aside to cool.

Preheat oven to 350F. Heat olive oil in skillet over medium heat. Stir in onion; cook and stir until onion has softened and turned translucent. Add garlic and cook for another minute; remove from heat to cool.
Stir turkey or beef, quinoa, onions, garlic, tomato paste, hot sauce, 2 t Worcestershire sauce, egg salt, pepper in large bowl until well combined. The mixture will be very moist.

Pour into a greased loaf pan or foil lined. combine sugar, 2 tsp Worcestershire sauce, and 1 tsp water in small bowl. Rub paste over the top of the meatloaf.
Bake in oven until no longer pink in center, about 50 minutes. A meat thermometer will say about 160F. Let meatloaf cool for 10 minutes before serving so it can set and holds together nicely.

Nutrition per serving (serves 4)...of course varies slightly with leanness of meat: 327 cals, 15g fat, 19g carbs, 28g protein

crunchy quinoa and sweet crust...mmmm
side of broccoli and sauteed mushrooms

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Minestrone Soup with Quinoa

Looky here...another soup!
It's still windy, snowy, and cold here in Iowa so until I see the 50's roll around I will keep myself all warm and fuzzy feeling with healthy soups!
This one is a must try (I say that about all of them, but I really mean it).

Minestrone Soup with Quinoa
from Clean Eating Magazine
Ingredients:
2 T olive oil
2 medium carrots, peeled, cut into 1/2 inch dices
1 cup fennel, cut into 1/2 inch dices
1 cup red or white onion, diced
2 large cloves garlic, finely chopped
2 bay leaves
2 tsp fresh thyme leaves, chopped OR dried thyme
1/4 tsp fennel seeds, crushed (I just kinda crushed them under my knife as you would with garlic)
1 1/2 cups cooked cannellini beans (white kidney beans), rinsed and drained

I doubled the recipe so for my second 1 1/2 cups I used red kidney beans for more color
2 cups diced tomatoes (fresh or canned)
1/3 cup uncooked but rinsed quinoa
sea salt and ground pepper
1 cup spinach, cut chiffonade
go here to learn how to chiffonade:
http://localfoods.about.com/od/basics/ss/Chiffonade.htm
3 T basil (fresh or dried)
2 oz Parmesan, grated, optional

Instructions:
In large pot heat olive oil over medium heat. Add carrots, fennel, onion, garlic, bay leaves, thyme, and fennel seeds. Cook and stir often until veggies are soft (8 minutes). Add 6 cups water, beans, tomatoes (in juice if using canned), and quinoa. Increase heat to high and bring to boil. Reduce heat to low and simmer for 20 minutes. Remove bay leaves and season with salt and pepper. Stir in spinach and basil just before serving. Garnish with cheese if desired.

Abby trying to figure out how to cut the fennel!?
go here to learn how:
http://www.cookthink.com/reference/129/How_to_prep_fennel


mmmm....yum
so many colors=so many nutrients!

Viola! Enjoy!
nutrients per 8 oz with cheese: 137 cals, 5g fat, 19g carbs, 5g prot

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Winter Tomato Soup

I told you I was on a soup kick...

J and I were craving grilled cheese and tomato soup the other day.
However, I was so disappointed when I looked at a tomato soup can and saw high fructose corn syrup in the ingredients. I should have known. Not to be defeated, I decided it was time to clean up my tomato soup!

Winter Tomato Soup
My friend Abby A. gave me this recipe...thanks Abby!
Ingredients:
1 tsp olive oil
1 small onion
2 clove garlic, chopped or 1 tsp jarred chopped garlic
2 T no salt added tomato paste
1 tsp stevia, agave nectar or honey
1 tsp thyme
1 bat leaf
2 cans no salt added diced tomatoes (I used olive oil and garlic seasoned)
1/4 c fat free milk
2 t plain yogurt or plain Greek yogurt
Instructions:
heat olive oil in medium sauce pan. cook onion until tender, about 5 minutes. Add tomato paste, sugar source, thyme, bay leaf, tomatoes and juices, and 2 c water. Stir together and bring to boil. reduce heat and simmer for 20 minutes.

Remove bay leaf, Using handheld blender, puree soup in saucepan until smooth. (if doing this in blender, let soup cool and blend in batches).

Add milk and yogurt to soup and stir in. let soup warm, salt and pepper to taste and serve.
Make 4 servings but I suggest doubling it as you'll want leftovers!
Nutrition: 76 cals, 1.5g fat, 14g carbs, 3g fiber, 3 g protein.


Another tasty vegetarian, protein packed soup is my Aunt Barb's Quinoa Soup (found under soups)

Until next time...
look good, feel good, do good
www.sarabconsulting.com

see you at the Simpson Health Fair Thursday from 11-2

Quinoa Soup - A MUST TRY

Tonight I made a recipe from my Bridal Shower Recipe book. Each one of the guest had to bring a favorite recipe....I made Aunt Barb's Quinoa Soup and it was a hit according to the Taste Panel of one!

You have to make this simple and nutritious soup!

Don't know what quinoa is...let me tell you. It is a very nutrient packed whole grain. In fact, it is the ONLY grain that contains all 9 essential amino acids...another words it packs in all the protein that a lean piece of meat would! Great choice for vegetarian meals!

You can usually find it boxed/bagged up (Bob's Red Mill) in the health section of your supermarket or out of the bulk bins....just ask!

Quinoa Soup

by Aunt Barb Davis

Ingredients:

4 C chicken broth (my Aunt Bard gave me some Watkin's for a gift....simply the best!)

1 C quinoa
1 C frozen corn
1/3 C salsa

1 avocado diced

sea salt

1/4C chopped cilantro (I used dried parsley since I did not have cilantro)

lime wedges for serving (I forgot these but it would be pretty)

Instructions:

Bring broth to boil and add quinoa. Boil, uncovered for 15 minutes. Add corn and salsa and heat through. Remove from heat, add salt and cilantro. Serve with avocado and lime as garnish.

2 green veggies for the side. Asparagus sauteed in olive oil and sea salt and steam bag green beans

We tore up the cylecross course again last night! Check out J's kit...pretty stylin'

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/ (website under construction, sorry for the mess)