Southwestern Quinoa Salad with Cumin-Lime Dressing

Hello there.  I hope that your 2012 is off to a great start.  I’m checking in with yet another recipe.  My husband is away on business this week, so I’m using the opportunity to experiment with some new recipes, especially ones that call for beans and other ingredients he may not be such a fan of!

I love grain salads, whether I’m using bulgur, couscous, brown rice or quinoa.  It’s nice that you can serve them warm or cold, and they are a bit more comforting than your traditional green salads during the cold winter months.  I pulled ideas from a few different recipes to come up with this Southwestern spin on quinoa salad, and I must say, it was a total success (At least Baby Brown and I think so!).   This salad makes a great entrée, side dish or pot luck addition, and the cumin-lime dressing makes it unique and delicious!  Did I mention it’s also gluten-free?

I love when I can combine my favorite colorful ingredients!

Ingredients (Makes about 6 servings):
1 cup uncooked quinoa
1 3/4 cup water
1 lb. of chicken breasts, baked and shredded*
2 avocados, chopped
1 red bell pepper, chopped
1 bunch of green onions, chopped
1 1/2 cups of cilantro, chopped
1 pint-sized package of cherry tomatoes, quartered
1 can black beans, rinsed and drained
1 can of corn, drained
2 tbsp extra virgin olive oil
The juice from 2 limes
3 garlic cloves, minced
1 tsp cumin
Salt to taste

*The chicken is optional.  I included it since it was a main entrée, and I need all the protein I can get right now, but feel free to skip it if you want to make this a side dish or just want a vegetarian meal.

One recipe I saw called for purple onion, but I skipped it since raw onions and I aren’t friends right now (Holy heartburn!), and another called for black-eyed peas.  The beauty of this dish is that you can mix it up and make it different every time!

Preparation Instructions:

• If you’re including the chicken, bake at 375 degrees for about 25 minutes.  I seasoned mine with olive oil, salt, pepper and garlic powder.  When they are fully cooked, let cool for a few minutes and then shred into small pieces.
• Combine the quinoa and water in a small covered sauce pan and simmer until all the water is absorbed and the grains are light and fluffy, or about 20 minutes.  Uncover and let cool.
• While the chicken and quinoa are cooking, chop your avocados, tomatoes, green onions, cilantro and bell pepper and combine in a large bowl.
  

  When it comes to adding cilantro to any dish, I say the more the merrier!

• Add the corn, beans and quinoa and toss evenly.
• Next, prepare your cumin-lime dressing: whisk together the olive oil, lime juice, garlic, cumin and salt.
  

  Here's a shot of the salad without the chicken.

• Add the shredded chicken to the salad and pour the dressing on top, stirring well so that the dressing coats the salad evenly.
• Serve warm, or let it cool in the refrigerator to serve later.

This dish might make a great healthy addition to a Super Bowl party...just sayin'!

Colorful, nutritious, gluten-free, protein-packed and a Southwestern flare…what more could you want in a recipe?  Feel free to garnish with a little shredded cheese or sour cream, or serve with a side of tortilla chips.

Enjoy, and let me know your feedback if you give this dish a try!

Going Into Hibernation Mode: Italian Butter Bean Soup

I realize I’ve been on a little recipe run here lately.  Between being 33 weeks pregnant and the rainy weather, I’ve just wanted to hole myself in my house and do a little nesting.  It didn’t hurt that my husband just did a big farmer’s market run and stocked our house with all kinds of beautiful produce.  To me, January and February are all about hibernating, and I’m taking it to the next level this year.  Might as well rest up while I can, right?

In case you haven’t been paying attention, I’m a big fan of chili, soups and stews, mostly because they are EASY to prepare, but also because they pack a lot of nutritional punch and are so filling during the dreary winter months.  I was flipping through Natural Health Magazine awhile back when I came across a tasty looking Italian Butter Bean Soup, so I just had to try it out and make a few tweaks of my own.  I’m a big fan of cooking anything with a bunch of fresh herbs, and I’ve never cooked anything with butter beans before.  Plus, I’m always looking for ways to sneak in some greens, so I loved that this recipe includes fresh kale leaves.

I think this may have been my first time eating butter beans, and I'm definitely a fan!

Before I give you this recipe, here are a few other soups I’ve shared with you on this blog.

White Bean Chicken Chili

Working Woman Soup

Naughty and Nice Sweet Potato Chili

Chicken Noodle Soup

Italian Butter Bean Soup Ingredients (Serves 8):

1 can of Italian butter beans, rinsed and drained
8 cups vegetable broth
A few fresh thyme sprigs
A few fresh oregano sprigs
A few fresh sage or rosemary leaves
6 flat-leaf parsley sprigs
3 bay leaves
1 large yellow onion, chopped
3/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon minced garlic
1 cup carrots, diced
1 red pepper, diced
1 zucchini, quartered and diced
1/3 cup white wine
1 large bunch of kale, ribs removed, torn into ribbons

Preparation Instructions:

• Place beans in a pot, cover generously with water and bring to a boil.  Remove from heat and set aside to soak for 1-2 hours.  Drain beans and rinse well.
• Combine 6 cups vegetable broth, beans, herbs and leaves in a large soup pot and bring to a boil.  Lower the heat and simmer uncovered until the beans are cooked all the way through, about 90 minutes.
  

  Feel free to use whatever combination of herbs and leaves you prefer. Once these bad boys start cooking, your house will smell DIVINE!

• While the beans are cooking, heat a little oil in a saute pan and add the onion, 1/4 teaspoon of salt and a pinch of pepper.  Cook over medium heat until the onion begins to soften, about three minutes.  Add the garlic and cook another minute or so.  Stir in carrots, peppers and zucchinis, another 1/4 teaspoon of salt and another pinch of black pepper and cook about 10 minutes, adding a little broth as needed to keep the veggies from sticking to the pan.  Pour in the wine and cook 3 more minutes
  

  Time to give your soup some vibrant color!

• Add the vegetables to the soup pot, along with the remaining broth and the rest of the salt and pepper and cook about 20 minutes.  Add the kale and cook until tender, about 10 more minutes.  Add more seasonings to taste.
  

  Holy Antioxidants! I know it looks like a lot of kale, but don't worry, it will cook way down.

• Remove the herb sprigs and leaves, serve and enjoy!
  

  One dish wonder!

Even my husband, who is “just not a bean guy” and usually not into vegetarian meals, was a fan of this soup.  Miracles can happen!

I hope you give this nutritious, comfort food a try.  Happy Hibernating!

Healthy Kid-Friendly Breakfast On the Go: Banana Oatmeal Muffins

Have you ever found a recipe that you really wanted to try, but it required you to go on a wild goose chase to track down all the unique ingredients? Every once in awhile, that scenario can make for a fun little food adventure and help you and your family try new things. To me, the worst is when you see a recipe and realize that you have everything you need except for one key ingredient, so you have to make a special trip to the store (or persuade your husband to stop on his way home) to get it.

But every so often, the stars align, and you come across a recipe you want to try, and you realize you already have every single ingredient required. When this happens, I must admit my heart skips a beat, and that’s exactly what happened this weekend when I came across this recipe for Banana Oatmeal Muffins. It just so happened that I had a bunch of browning bananas on my counter that needed to be used or tossed out. I found the recipe on Pinterest (from a blog called Green Lite Bites), which I finally joined this past week (and am already completely addicted to!). The muffins are gluten-free, kid-friendly and go great with breakfast or if you’re hosting a brunch. Did I mention it took me approximately 5 minutes to prepare the batter? The oven wasn’t even preheated and I had it ready to go!

Why buy a store-bought muffin mix, which is full of high fructose corn syrup, hydrogenated oils and other artificial ingredients, when you can make your own wholesome muffins in the same amount of time?

Ingredients (Makes 15 muffins):
3 bananas
1 cup vanilla flavored almond milk
2 eggs
1 tsp vanilla extract
3 cups gluten-free oats
1 tbsp baking powder
3 tbsp mini chocolate chips, blueberries or raisins (optional)

Preparation Instructions:

• Preheat oven to 375 degrees.
• In a large mixing bowl, mash up the bananas.
• Add all the other ingredients, except the chocolate chips and stir until it makes an even batter.
• Gently stir in chocolate chips or or fruit if you’re including it. I chose to use the mini chocolate chips in half of my muffins.
• Bake for 25-30 minutes, or until the edges are golden brown and the muffins are firm to the touch.
• Let cool for a few minutes, serve and enjoy!

When it comes to the bananas, the riper the better!

These little beauties made my house smell delicious on a Sunday morning!

If oats aren’t your thing, don’t forget about my recent post on Pumpkin Chocolate Chip Muffins. I hope you enjoy this quick and dirty recipe and add it to your breakfast arsenal!

A New Year, A New Spin on Roasting Veggies

Happy New Year Friends!  I hope you had a wonderful holiday season and are ready to face 2012.  I can’t believe this is the year I’m going to become a mom (Just 8 weeks to go!).

I’ve posted about the importance of eating veggies multiple times since starting this blog (like here and here), and today I’m going to do it again!  I think striving to eat more vegetables is a great resolution that we should make every year, and it’s one we may actually even keep!  Veggies are packed with vitamins, minerals and antioxidants we need for immune support, cellular health, anti-aging and a million other reasons.  I’m always looking for new and creative ways to sneak in more veggies, like throwing spinach into my protein shake or adding a little kale to a savory soup.

I’m also a big fan of roasting my veggies because it’s super easy and they taste delish!  I came across this creative spin on roasting veggies on the Gluten-Free Goddess Blog, one of my go-to sites for healthy recipes.  I usually just toss some asparagus and peppers on a baking sheet, season them up and throw them in the oven.  But this recipe for Cider Roasted Vegetables is a much more colorful and exciting mix of veggies, and I love the idea of using both the sweet and savory seasonings to make it a little different.  These are the ingredients I used, but you can feel free to change it up to include your favorite produce.

You really can't mess up the combination or the quantity of veggies, so pick your favorites and make it your own!

Ingredients:
1 red bell pepper, sliced
2 carrots, sliced
1 bunch of asparagus
8 red potatoes, cut up
1 butternut squash, peeled, cubed
1 large zucchini, cut into half moons
A few green beans, cut into 1 inch pieces
A few sliced mushrooms
A few sweet orange tomatoes
Lots of garlic, several whole or minced cloves (I used three large cloves)
3 tablespoons extra virgin olive oil
3 tablespoons apple cider vinegar
1 cup natural apple cider
1 tablespoon honey (agave or brown sugar will also work)
Warming spices: curry, nutmeg, cinnamon, thyme

Colorful and Delicious!

Preparation Instructions:

• Preheat the oven to 375 degrees F.
• Wash and cut your favorite mix of vegetables and toss them into a large roasting pan or on a cookie sheet.   I put some aluminum foil down to save myself from doing lots of scrubbing later.  Cut denser veggies like carrots into thinner slices so they’ll cook all the way through.  Season with salt and pepper to taste.
• Prepare your cider roasting sauce: Combine cider, apple cider vinegar, olive oil and honey and stir well.  Pour the sauce over the veggies and toss well to coat.
• Sprinkle veggies with warming spices.
• Roast until veggies are tender to your liking.  My veggies needed about an hour to give the squash, carrots and potatoes plenty of time to get tender.

Here are my veggies just out of the oven. My house smelled great!

The sweet roasting sauce turned a basic veggie dish into a wonderful winter comfort food!  For a light vegetarian meal, serve your veggies over brown rice or quinoa seasoned with a little olive oil and a sprinkle of curry or cumin.  If you’re looking to make a few more healthy resolutions, check out my ideas from last year here.

Here’s to making 2012 our healthiest year yet!  Have a great weekend, and remember to eat your veggies!

Apricot and Mushroom Rice Pilaf

There are three things I like about today’s recipe:  It’s a great comfort food for this time of year, it’s gluten-free, and it’s super easy and nutritious (Why else would I make it?)  I found it on the Whole Foods Website and made a few minor adjustments.  The WF blog is one of my go-to places for healthy recipes, so check it out if you’re in need of a little  holiday inspiration.

Ingredients (Serves 4):

1/2 pound sliced mushrooms
1/2 small onion, chopped
1/2 cup chopped green onion
1 cup long-grain brown rice
2 cups vegetable broth
Salt and ground black pepper
1/2 cup chopped dried apricots
1/2 cup chopped walnuts
1/4 cup chopped herbs (I used fresh cilantro and thyme and dried parsley)
1/2 teaspoon apple cider vinegar

Preparation Instructions:

• In a medium pot, sauté mushrooms and both types of onions in a little oil over medium-high heat.

Stir often, about 6-8 minutes.

• Stir in rice, broth, salt & pepper to taste and bring to a boil.
• Cover, reduce heat to medium-low and simmer until liquid is completely absorbed, about 45 minutes.
• Remove covered pot from heat and let sit 10 minutes; uncover and fluff with fork.

Brown rice is rich in fiber and antioxidants.

• Transfer to large bowl, add apricots, walnuts, herbs and vinegar.
• Toss to combine.  Serve and enjoy!

There's nothing like adding walnuts and apricots to give a hum-drum recipe some fall pizazz!

I served the pilaf with baked tilapia and green beans.

Brown rice is packed full of nutrition, but if it’s not your thing, you could always swap it out for cous-cous, quinoa or bulgur.  You can serve it with a nice green salad for a simple vegetarian meal, or it would go great beside my Walnicot Chicken Delight!

I hope you give this simple, healthy dish a try this holiday season!

Natural Stress Remedies for the Craziest Time of the Year

We’re coming into the most hectic time of the year…the holidays.  It starts with Halloween, and it doesn’t stop until the New Year.  Between parties, gift shopping, cooking, final exams, school plays and numerous other commitments, our stress levels can easily get out of control.

When stress and anxiety soar, our health habits tend to plummet.  We don’t sleep as well, and our gym visits fall by the wayside (until the New Year when the gyms are flooded with all the good-intentioned people with fresh resolutions!).  It’s all too easy for our diet to be narrowed down to  the “other” 5 food groups: Halloween candy, fruit cake, egg nog, sweet potato casserole and pumpkin pie!

So what are some things we can do to manage our stress before our health habits take a nose dive and we spiral into full-fledged holiday depression?  Implementing healthy habits is the first step.  Check out this post I wrote last spring for a few ideas.

Here are a few specific natural stress remedies and stress-relieving foods to help you keep your cool all the way through the New Year.

NATURAL STRESS REMEDIES

• Adaptogens – These are a family of herbs that help increase resistance to stress, fatigue, insomnia and trauma.  Unlike traditional mood-elevating medications, adaptogens are non-toxic, non-habit forming and require no prescription.  Adaptogens work not only when you take them, but for a sustained period of time, and they become increasingly active the more your body needs them.  At Longevity, our favorite adaptogens are rhodiola rosea (mood, energy), valerian root (sleep, calming the nerves), ashwaganda (stamina, immunity, clarity), holy basil (memory, stress) and ginseng (anxiety, energy).  Many of our natural stress formulas and adrenal support supplements contain one or a combination of these herbs.

Adaptocrine is Longevity's most popular blend of adaptogenic herbs. It restores depleted adrenal glands and helps regulate stress and circadian rhythms.

• Rescue Remedy – This blend of Bach-flower remedies is great when you need to take the edge off your anxiety in a hurry.  I’ve been known to take it before an exam, after a frustrating morning commute or even to help me sleep.  The nice thing about this product is that you can pick it up at any health food store, it comes in drops, spray and a kids formula, and it’s safe for the whole family.
• GABA - Gamma-Amino Butyric Acid (GABA) is an amino acid which acts as a neurotransmitter in the central nervous system. It calms nerve activity, acting as a natural tranquilizer.  GABA can help with insomnia and anxiety, and it’s also been shown to improve immunity.  You can purchase GABA on its own, and it’s often included in stress-relieving, mood-elevating formulas.
• B Vitamins – This group of vitamins is associated with relief of stress, nervousness and anxiety, as well as cardiovascular support, energy, healthy skin, hair and nails, and immunity.  Vitamin B deficiency can often lead to depression symptoms.  Unfortunately, many common medications and oral contraceptives deplete our bodies of B vitamins (If you’re on birth control, be sure to take a B complex!).  Recently, researchers at Oregon State University found that athletes who lack B vitamins have reduced high-intensity exercise performance and are less able to repair damaged muscles or build muscle mass than their peers who eat a diet rich with B-vitamins (If you’re training for a big event or want more exercise endurance, consider a B complex!).
• 5 HTP – 5-Hydrixytryptophan (5-HTP) is an amino acid that helps regulate serotonin (the “feel good” hormone) in the brain and central nervous system.  Low serotonin levels are a common side effect of our stressful modern lives, and it leads to issues like depression, headaches, cravings, PMS symptoms and fibromyalgia.  Taking a controlled-release 5-HTP supplement can help raise serotonin levels quickly and steadily over a 12-hour period.
• St. John ‘s Wort – This is another one of the classic herbal remedies for mild depression.  You can also pick this product up at any health food store, and it’s included in many stress-relieving supplements.

There are tons more natural stress remedies out there, and I’ve just named a few here.  Contact me or the Longevity Pharmacy to learn about which one might be right for you!

STRESS-RELIEVING FOODS

• Green Tea – This tasty beverage contains L-theanine, an amino acid that reduces anxiety and enhances mood.  Green tea not only has a calming effect, but it improves mental alertness.  Green tea is also a great antioxidant, meaning it helps the body combat free radical damage to the cells.

Consider replacing your morning coffee with green tea during times of high stress!

• Super Fruits and Veggies – Bulk up on produce items rich in antioxidants and stress-fighting vitamin C.  Think berries, citrus fruits and greens.
• Protein, Protein, Protein – I can’t stress enough how important it is to get adequate amounts of protein throughout the day, and especially at breakfast.  Don’t let yourself go on a sugar roller coaster, which leads to anxiety, depression and poor mental focus.  Animal protein is high in those B vitamins I discussed above!
• Healthy Fats - High-quality fat is the long-burning fuel we need to survive all the end-of-year madness, so don’t be fat phobic!  Trans fats are linked with ADD, depression and fatigue.  Think almonds, avocados, extra virgin olive oil and coconut oil, and avoid those fried foods and snacks made with hydrogenated oils whenever you can!
• Whole Grains – High-quality grains are fortified with folic acid and B vitamins that help reduce stress.  Avoid white flour and go for grains like brown rice, quinoa, bulgur, oatmeal and whole wheat whenever possible.

For more ideas, check out these related posts on mood-boosting and brain-boosting foods!  Once again, don’t underestimate the importance of a good night’s sleep and regular exercise when it comes to fighting stress during this hectic time of year.

What remedies, foods or healthy habits do you reach for when combating stress?  We’d love to hear your ideas!

Pumpkin Chocolate Chip Muffins

All this beautiful weather has me in the fall spirit, and I’ve been craving anything pumpkin lately!  I would blame my pregnancy for this, but I must admit this happens to me at this time every year!  I couldn’t stop thinking about pumpkin chocolate chip muffins, so I finally broke down and made them.  I decided to give this slightly healthier recipe a try, and it turned out great, so I thought I’d share it with you.

Pumpkin muffins are perfect for parties and potlucks this fall!

INGREDIENTS (Makes 16 muffins):

1 1/2 cup whole wheat flour (or a gluten-free flour if you wish!)
1/2 cup honey
2 tsp baking powder
1/2 tsp salt
1 tsp cinnamon
1/2 cup canned/fresh pumpkin
1/2 cup milk (or dairy-free alternative)
1/4 cup melted butter
1 egg
1 cup chocolate chips (or carob chips)

PREPARATION INSTRUCTIONS

• Preheat oven to 375 degrees.
• In a large mixing bowl, combine the wet ingredients first (pumpkin, milk, egg, butter, and honey).
• Add the dry ingredients and mix well.
• Transfer to muffin tins and bake for about 20-25 minutes.
• Let cool, serve and enjoy!

This recipe is so quick and easy.

Mmmm, that's the smell of fall filling up your house!

I’ll definitely be making these muffins again.  What’s your favorite fall recipe?

The Nutritionista’s Favorite Things

I’m long overdue for a Favorite Things post!  From time to time, I do a post dedicated solely to foods and products that I’m digging right now.  (Click here and here for other Favorite Things posts.)

THE NUTRITIONISTA’S FAVORITE THINGS: 

• Bountiful Pantry Soups and Sides:  I’m always looking for fast and healthy meal ideas, and we just started carrying these convenient all-natural soup and side dish mixes at Longevity.  They’re hearty, delicious, and bursting with fall flavor.  All the mixes are gluten-free, and don’t contain added salt, MSG or other preservatives.  They’re ready in minutes and make 8 generous servings.  Our whole staff feeds off one package many days for lunch.  I’m a big fan of the corn chowder, split pea and lentil soups.   Call our office (770-642-4646) and ask for Tracey if you’d like to order them.  You won’t be sorry!  Visit www.bountifulpantry.com for more info.

Each mix is $8.50 at the Longevity store.

•  The Gluten-Free Goddess: Even though I don’t have a gluten sensitivity myself, I love finding recipes that use gluten alternatives.  I enjoy experimenting with the recipes, and it also helps me when giving tips to our gluten intolerant patients.  The Gluten-Free Goddess blog contains and extensive library of fabulous gluten-free recipes and tips.  Check it out!
• ViraClear: We’re coming into the thick of cold and flu season, and this homeopathic remedy is already flying off of our shelves.  ViraClear shortens the duration of  coughs and upper respiratory infections.  I recommend keeping it in the house, especially if you have children, and starting it at the first sign of congestion, sniffles or sore throat.  Often times we can knock out an infection before it really takes hold in our bodies if we act fast!  ViraClear comes in a cherry syrup for kids and regular homeopathic drops for adults.

ViraClear is a cold and flu staple in my house!

• Crystal Light Pure: For years I’ve been urging my friends and Longevity patients to stay away from Crystal Light packets, because they were full of artificial sweeteners.  At last, this company got with the program and came out with an all-natural variety, Crystal Light Pure.  They are sweetened with stevia and real sugar (less than a teaspoon per serving) and contain 15 calories per serving.  Trader Joe’s makes a similar product called Fast Flavor Sticks (also 15 calories per serving).  They come in Pomegranate Cherry and Iced Tea with Lemon flavors.  These flavor packets are great if you or your children have a hard time drinking enough water every day.   Please stay away from any beverages or flavor packets sweetened with high artificial sweeteners like fructose corn syrup, Splenda or aspartame!

The TJ's variety are super sweet, so you'll only need about half a packet for a large container of water.

What healthy foods, products or web sites are you loving right now?  Pass them along, as we need all the help we can get to live our most nutritious life.  Have a great week!

It’s Fall, Ya’ll! Give Your Salads a Burst of Autumn Flavor.

Well hello, strangers!  I’m back after a little two-and-a-half month hiatus.  Sorry to leave you hanging, but this Nutritionista’s world was turned upside down with some exciting news in late June; a little mini health nut is on the way!  That’s right, I’m expecting my first baby in March.  Nine weeks of serious morning sickness kept me away from the computer and close to the porcelain throne, hence the lack of blog updates.  But now I’m feeling better and ready to get back to it.  Since eating healthy is now a bigger priority than ever before for me, I’m hoping to share a lot of nutritious recipes and other great information with you in the coming months (especially now that I can think about food without losing my lunch!).

After a long, scorching summer in Georgia, my favorite time of the year is finally upon us.  Don’t you just love the fall?  I adore everything about the season, from chilly mornings to football games to pumpkin spice lattes.  In case you’re not yet in the spirit, I’ll be sharing some healthy autumn recipes to inspire you in the coming weeks.

In the meantime, be sure to revisit these yummy fall recipes I posted last year!

Pumpkin Raisin Bars

Wanicot Chicken Delight

Naughty and Nice Sweet Potato Chili

White Bean Chicken Chili

Roasted Pears with Herbed Goat Cheese

Sweet Potato Gratin

Autumn Burst Salad

So I found this salad recipe when I was searching for a fun fall dish to bring to my book club last night.  It was a hit with the girls, so I knew it was worthy of sharing with you.  I took it from one of my favorite blogs, Gluten-Free Goddess, and made a few tweaks to make it my own.  When the weather starts cooling off, I’m not always in the mood for a cold salad.  Adding some grains to this dish makes it more of a comfort food, and you can feel free to serve it room temperature or chilled.  (It kind of reminds me of the marinated cous-cous salad I shared with you last year.)

Fall is the time for colorful and savory foods!

Ingredients (Makes 6 side dish servings):

Salad
1 cup organic quinoa, cous-cous or bulgur (Use quinoa if you’re on a gluten-free diet or just looking to boost your protein intake.)
2 good handfuls of organic baby spinach leaves, washed, drained
1 large ripe pear or apple, washed, stemmed and cored, cut into pieces
1/2 cup chilled chick peas, rinsed, drained
2 tablespoons fresh chopped parsley
Sea salt and fresh ground pepper
A handful of pecans, pan toasted and salted to taste

Maple Vinaigrette Dressing
4 tablespoons extra virgin olive oil
3 tablespoons white balsamic vinegar
2 tablespoons pure maple syrup

Sliced apples/pears and nuts add a little autumn pizazz to a hum-drum salad.

You can make this salad different every time by switching up the variety of grain, fruit and nut you use.

Preparation Instructions:

• Prepare quinoa, cous-cous or bulgur according to the instructions on the package and transfer to a large salad bowl.
• While your grain is cooking, whisk together the vinaigrette ingredients and set aside.  Begin prepping your other salad ingredients.
• Add the baby spinach, pear, chick peas, and chopped parsley to the salad bowl and toss.  Pour on the vinaigrette and toss gently to coat.  Add sea salt and pepper to taste.
• Just before serving, add the toasted pecans and lightly combine.

Tip: If you are making this dish ahead of time, I suggest you go ahead and add the dressing to your grain while it’s still warm.  When it cools to room temperature, add in the spinach, chick peas and parsley; toss, cover and chill. Before serving add the pears, and toasted pecans. Taste test and add more seasoning if needed.

You'll know your quinoa is fully cooked when the germ ring along the outside edge of the grain is visible.

This salad makes for a great light lunch or side dish, and it can be easily shared at fall pot lucks or tailgates.

Fall is definitely in the air and it’s time to start cooking!  I hope you enjoy this recipe and please send your comments my way!

UN-Guilty Pleasure: Mini Portobello Pizzas

For so many people, pizza is a major weakness.  It’s so easy to throw away all the healthy progress we make the whole week with one quick call to Papa John’s on a Friday night.  A great way to get your pizza fix without completely derailing your diet is to make your own.  My husband and I do this often, especially on those nights when I just don’t feel like cooking anything too complicated.

When I first got married and was aspiring to become a domestic goddess, I tried to make a gluten-free pizza, and it was a complete disaster.   I used almond flour and made the mistake of doubling the amount specified in the recipe.  The pizza came out tasting like a giant pancake with spaghetti sauce on top!  After that I went back to good old-fashioned wheat crusts from Trader Joe’s.

But last night I took another stab at a gluten-free pizza recipe, this time using a portobello mushroom for the crust.  I’m always looking for light and EASY dishes I can whip up for supper and for parties, and these mini pizzas came out beautifully!  I’m definitely going to add them into my regular dinner rotation.

Ingredients (Makes 8 Personal Pizzas):

• 8 small portobello mushrooms, rinsed and stems removed
• 1 jar of spaghetti sauce
• 1 large package mozzarella cheese, shredded
• 1 pound ground turkey sausage, browned
• 8 fresh basil leaves
• 2 tablespoons extra virgin olive oil

The great thing about this recipe is you can play with the toppings and use different ingredients every time you make it.  The options for veggies, meats, herbs and spices are endless!  (Skip the meat, and these pizzas makes a great vegetarian dinner option.)

Preparation Instructions:

• Preheat oven to 375 degrees.  While the oven is warming, brown your ground turkey meat.
• Lay out the mushrooms on a cookie sheet, drizzle olive oil evenly over them and place in the preheated oven for 5 minutes.

High in fiber, portobello mushrooms pack some serious nutritional punch. They're an excellent source of selenium (an important antioxidant), B vitamins, and potassium.

• Remove the mushrooms and add pizza toppings to your liking.  I added a couple of tablespoons of sauce first, then the ground turkey, 1 basil leaf and a nice coating of cheese.

If you want to make your pizzas a little lighter, sprinkle them with Parmesan cheese instead of mozzarella.

• Bake the pizzas for an additional 15 minutes, or until the cheese is melted and golden.

Portobellos provide impressive cardiovascular and anti-cancer benefits!

• Remove from oven, serve and enjoy! (You’ll probably want to eat them with a fork and knife!)

These would also make a great appetizer for an Italian-themed dinner party.

I hope you give this lean and nutritious recipe a try!  Have a wonderful holiday weekend and 4th of July!