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Ingredients1 tablespoon fresh lemon juice1 tablespoon olive oil½ teaspoon sugar4 cups torn kale leaves2 cups torn Swiss chard leaves1 cup chopped English cucumber1 ounce crumbled feta cheese¼ cup sliced green onions (about 2)10 Kalamata olives, pitted and quartered Directions:Whisk together first 4 ingredients for the dressing, set aside. Combine all other ingredients in a large bowl and top with the dressing.
Ingredients1 ½ cups quinoa1 ½ tablespoons red wine vinegar1 ½ cups canned black beans, rinsed and drained1 ½ cups cooked corn (fresh, canned or frozen)1 medium red bell pepper, seeded and chopped4 medium scallions, chopped1 teaspoon finely minced garlic¼ teaspoon cayenne pepper¼ cup fresh coriander leaves, chopped fine1/3 cup fresh lime juice½ teaspoon salt1 ¼ teaspoon ground cumin1/3 cup olive oilSalt and freshly ground black pepper, to taste Directions:
Rinse quinoa in a fine sieve under cold running water until water runs clear. Put quinoa in a pot with 2 ¼ cups water. Bring to a boil, then cover and simmer 20 minutes or until water is absorbed and quinoa is tender. Fluff quinoa with a fork and transfer to large bowl and allow to cool. While quinoa is cooking, in a small bowl toss beans with vinegar. Add beans, corn, bell pepper, scallions, garlic, cayenne and coriander to the quinoa. Toss well. In a small bowl whisk together lime juice, salt, cumin and add oil in a stream while whisking. Drizzle over salad and toss well. If desired add salt and pepper to taste. Salad may be made a day ahead and refrigerated covered. Bring to room temperature before serving.
If it’s chocolate you crave, this Black Bean Brownie
recipe will hit the spot! This healthier, easy-to-make, brownie adds fiber and
protein to your diet while satisfying cravings with less guilt. Replacing the
egg and oil with pureed black beans reduces fat and calories.
Ingredients1 box of Ghirardelli Double Chocolate Brownie Mix 1 can of low sodium black beans
Follow directions on the Ghirardelli Double Chocolate
Brownie Mix box, but replace the eggs and oil with the black beans.
How to prepare beans:
Serves 1Ingredients½ can of pureed pumpkin¾ cup of vanilla almond or coconut milk1 teaspoon of pumpkin pie spice1 tablespoon of maple syrup or agave nectar1 tablespoon of flax seed and or chia seed¼ cup of kale3‐4 ice cubes1 serving of protein powder
DirectionsBlend all ingredients in a blender or magic bullet. You can vary your ingredients to taste and thickness.
Nutrition Facts (per serving)Calories: 292Fat: 7gSaturated fat: 1 gSodium: 161 mgCarbohydrate: 36 gFiber: 7 gProtein: 24 g
Ingredients:Garlic infused grapeseed oil (or canola oil with chopped fresh garlic)4- 8oz to 10oz boned trout5-6 tsp minced fresh sageMrs. Dash salt substitute to taste½ medium onion, thinly sliced4 cups thinly sliced red cabbage (about 12 oz.)2 Tbsp. balsamic vinegar1 lemon cut in half
Directions:Position one rack in the upper third and one rack in the lower third of the oven and preheat to 425°F. Brush 2 large baking sheets with grapeseed oil. Open the trout and arrange skin -side down on the baking sheets.Brush the grapeseed oil over the flesh side of the trout. Sprinkle each trout with 1 teaspoon of the sage, and Mrs. Dash.Place the skillet with some grapeseed oil over medium heat and add the onion and remaining 1 teaspoon of sage. Sauté until the onion begins to soften, about 3 minutes. Add the cabbage and sprinkle with Mrs. Dash. Sauté until the cabbage is crisp-tender, about 7 minutes. Add the vinegar and stir until evaporated, about 30 seconds. Meanwhile, place the baking sheets in the oven and roast the trout until it feels firm to the touch and is opaque in the center when cut with a small, sharp knife, about 8 minutes.
Using a spatula, transfer the trout, with or without the skin, to 4 warmed plates. Sprinkle with the remaining sage and add a squeeze of lemon. Spoon cabbage alongside the trout and serve.
Trout is sold whole, with or without the bone, and as fillets. Sometimes the head is still attached. If you prefer, it can easily be cut off with a heavy knife, or ask the fishmonger to remove it.
Recipes come from The Pampered Palette cookbook, a limited edition cookbook filled with recipes from Penrose-St. Francis Health Services registered dietitians, nurses, fitness trainers, physical therapists and other health care professionals.
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