Roasted Sweet Potato & Corn Salad

Posted on October 6, 2011 by Renee Rogers| Leave a comment

Lucky for me, one of my all time favorite restaurants in London, Ottolenghi, is right down the street from where we live.  The restaurant is super casual and offers a wide range of over the top side dishes which you piece together to form the most fabulous meal.  To me, this concept is perfect and the food matches.  I always leave feeling satisfied and inspired. This recipe is my take on a particular side dish I ate at Ottolenghi a few weekends back.

This vibrant dish is full of color, so its high in nutrients.  It offers a good dose of  immune-boosting vitamin C along with B vitamins, potassium, and beneficial fiber.

Roasted Sweet Potato & Corn Salad

Makes 6 servings (serving size: 1/2 cup salad)

4 sweet potatoes, peeled and cubed (about 2.5 cups cubed sweet potato) *See recipe note below*

1 tablespoon olive oil

1/2 tablespoon butter or ghee

1 cup corn kernals

dash of crushed red pepper flakes (optional)

3 tablespoons chopped cilantro

3 tablespoons crumbled feta cheese

sea salt and pepper to taste

Preheat oven to 375 degrees F.

Toss sweet potatoes with olive oil and sprinkle with sea salt.  Lay on a baking sheet and bake for 25-30 minutes, until tender.

Heat butter or ghee in a skillet over medium-high heat.  Add corn and crushed red pepper flakes and cook, stirring frequently, for 3-5 minutes, until corn is tender and slightly golden in color.  Be careful not to burn the corn as it cooks fast.

Toss cooked sweet potatoes with cooked corn, cilantro, and feta.  Season with sea salt and pepper and serve warm or cool.

Recipe Note: Can easily substitute sweet potatoes for any type of squash, especially butternut squash.

Nutrition facts per serving (serving size: 1/2 cup): 115 calories, 4.5 g total fat, 82 mg sodium, 18 g total carbohydrates, 2.5 g fiber, 2.5 g protein

BALANCE IT OUT: This tasty side is a great way to brighten up your meals.  Swapping your traditional sides for this vibrant dish will easily and effortlessly add color, taste, and a slue of health benefits.

“Inspiration gives no warnings.” – Gabriel Garcia Marquez

Lots of Love,

Renee

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Posted in Appetizer, entertaining, everyday cooking, gluten-free, health, healthy, Nutrition, Recipes, salad, Side Dish

Arugula & White Bean Pesto

Posted on September 27, 2011 by Renee Rogers| 2 Comments

A few weeks ago, my husband and I took our first trip to the spectacular country of Italy.  It was an unforgettable trip filled with exploring old villages, hiking the breathtaking Cinque Terre and, of course, eating. The Northern region of Italy where we stayed is known as the Liguria region, with a cuisine rich in seafood, seasonal vegetables, risottos, and homemade pastas.  Pesto, a worldwide favorite, also proudly originates from this Italian region.

My husband and I about to hike Cinque Terre

It should go without saying that the pesto I ate during this trip was amazing.  This trip also got me thinking not only about pesto but all the variations and ways to incorporate pesto in the kitchen.  I already have a pretty basic pesto recipe that I use quite often but  I wanted to come up with something different.  So I decided to include some of my favorite foods, such as arugula and white beans, into a creamy delicious vegan version of pesto.  This pesto is vegan, low calorie, and also provides a good source of protein due to the beans.

Generally, Americans eat way too much protein but including a little bit of protein at every meal and snack can be beneficial.  Protein helps to fill you up and keep you full.  Incorporating healthy sources of protein every time you eat can make a big difference in keeping your energy levels up and weight off.  Unprocessed fruits and vegetables, whole grains, beans, nuts, and low fat dairy all contain protein.  White beans, for example, provide a great source of protein which is why I added them to this version of low calorie, vegan pesto.

Arugula & White Bean Pesto

Makes 1.75 cups, 14 servings (serving size: 2 tablespoons)

3 tablespoons pine nuts

1 tablespoon olive oil

3 cloves garlic, thinly sliced

1 lemon, juiced

4 cups arugula

8 basil leaves

1 (15 ounce) can cannellini beans or 1.5 cups cooked white beans

1/4 – 1/3 cup water (depending on desired consistency)

Sea salt and pepper, to taste

Heat a dry skillet over medium low heat.  Add the pine nuts and toast, shaking the pan frequently, for a couple minutes, until lightly browned.  Remove toasted pine nuts and set aside.  In the same skillet add oil and garlic.  Cook, stirring occasionally, for 2-3 minutes until garlic is slightly browned. Set garlic and oil it was cooked in aside. Garlic cooks quickly so be careful not to burn.

In a food processor or blender, blend toasted pine nuts, garlic along with its cooking oil, lemon juice, arugula, beans, and water until smooth and creamy.  Season with salt and pepper.

Nutrition facts per serving (serving size: 2 tablespoons): 50 calories, 2 g total fat, 28 mg sodium, 5.5 g total carbohydrates, 2.3 g fiber, 2.2 g protein

Enjoying my first big plate of pasta with pesto in Italy!

BALANCE IT OUT:  This pesto works great tossed with pasta but also has many other uses.  Try it as a spread on a sandwich, such as a pesto chicken or pesto veggie panini. It works great as a dip for cut up veggies, bread, or chips.  My friend Lindsay says radishes are particularly amazing with this dip. Also, check out my previous blog on pesto where I list additional creative uses for pesto!

Gorgeous seaside town in Northern Italy!

“One’s destination is never a place, but rather a new way of looking at things.” – Henry Miller

Love,

Renee

 

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Posted in Appetizer, Beans, Blog, gluten-free, Main Meal, Recipes, Sauce/Dip, snack, vegan

Beet & Goat Cheese Sandwich

Posted on September 23, 2011 by Renee Rogers| Leave a comment

Eating healthy is simple.  I promise you – it really is.  Our schedules, marketing, and contradictory nutrition information can all make eating better seem daunting and confusing.  But nutrition, in fact, is quite clear.  Sticking to the basics of nutrition and using a little bit of common sense are all that is needed to refine your diet and change your life.

The basics of nutrition are timeless truths when it comes to food and your health.  They will never go out of style and always remain true.  One of my favorite basics of nutrition is eating a variety of colorful foods. Natural colors, such as blue/purple, white, green, orange/yellow, and red found in plant foods represent powerful nutrients which promote optimal health. I like to think it is Mother Nature’s way of drawing us to nourishing foods by making them so visually appealing.  Regardless of why plant foods come in such vibrant colors, the truth is that colors equal nutrients and nutrients equal health. Eating a diet filled with an array of naturally colored foods will always ensure you are getting an abundance of nutrients filled with healing and nourishing properties.

The gorgeous hue of beets is due to betalains, which function as both an antioxidant and anti-inflammatory.  Beets are a very good source of heart-healthy folate and potassium, as well as manganese.  Beets are also a good source of fiber, vitamin C, magnesium, iron, and phosphorus.

Beet & Goat Cheese Sandwich

Makes 1 Serving (Serving Size: 1 Sandwich)

2 Tablespoons Beet and Goat Cheese Spread *Recipe Below*

2 slices bread

3-4 large spinach leaves

Smear 1 tablespoon beet and goat cheese spread on each slice of bread.  Assemble the sandwich with beet and goat cheese side of bread facing each other and spinach in between.

Nutrition Facts per Serving (Serving Size: 1 Sandwich): 161 calories, 4 g total fat, 310 mg sodium, 26 g total carbohydrates, 4 g fiber, 7 g protein

Beet & Goat Cheese Spread

Makes 8 servings; 1 cup of spread (Serving Size: 2 Tablespoons)

6 small cooked beets (250 grams)

5 tablespoons soft goat cheese (about 70 grams)

sea salt and pepper, to taste

Puree beets and goat cheese in a food processor.  Season with salt and pepper.

Recipe Note: Use vacuum packed cooked beetroot usually found in the produce section from the store to save time.

Nutrition Facts per Serving (Serving Size: 2 Tablespoons): 33 calories, 2 g total fat, 33 mg sodium, 2 g total carbohydrates, 0.5 g fiber, 2 g protein

BALANCE IT OUT: This sandwich is a nutritious part of a healthy lunch.  Just pair it with some fruit, veggies, soup, and or a salad.  The beetroot and goat cheese spread works wonderfully in a sandwich but it can also be used as a dip for cut up veggies or spread on whole grain crackers.

“Nothing makes a person more beautiful than the belief that they are beautiful.” – Sophia Loren

Love,

Renee

 

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Posted in Appetizer, Main Meal, Recipes, Sauce/Dip, snack

Zucchini, Sun-Dried Tomato, & White Bean Salad

Posted on September 14, 2011 by Renee Rogers| 2 Comments

Zucchini, or courgette as they call it in the United Kingdom, can be found in most super markets year round but their peak season is early to late summer. Over the last few weeks I have been getting tons of zucchini in my veg delivery box so I have come up with several new recipes to make use of my supply. This was the  first one good enough to share, it also happened to be the simplest!

Whether you are grabbing zucchini from your garden or local market, choose zucchini with bright-colored, blemish free skin. They store well in the refrigerator for 5-7 days, especially if kept in a plastic bag.

The flavor combinations of this simple salad are phenomenal, so much so that dressing is not even needed.  The diverse colors of the salad also mean there are plenty of health-promoting nutrients.  Zucchini in particular is a good source of vitamin A and vitamin C.  This salad is also low in calories, high in protein, and provides a good dose of fiber.  Quick, delicious, and nutritious!

Zucchini, Sun-Dried Tomato, & White Bean Salad

Makes 4 servings (serving size: about 1 cup)

1 tablespoon olive oil

2 medium zucchini, trimmed, quartered lengthwise, and sliced on the diagonal

1 (15-ounce) can cannellini beans, rinsed and drained, or 1.5 cups cooked white beans

1/2 cup chopped sun-dried tomatoes

1/2 lemon, juiced and zested

2 tablespoons chopped fresh basil

sea salt and pepper to taste

Heat oil in a skillet over medium heat.  Add chopped zucchini and cook, stirring occasionally, for 5 minutes, or until slightly cooked.  Be careful not to overcook the zucchini and turn them mushy.

In a large bowl, toss cooked zucchini with beans, sun-dried tomatoes, lemon juice, lemon zest, and basil.  Season with salt and pepper to taste and serve.

Recipe Note: I used cannelini beans in this recipe but feel free to use any type of white beans you have on hand.  If you are using sun-dried tomatoes from a can, make sure to rinse and drain them before chopping.  I like to use the sun-dried tomatoes found in a pouch that need to be soaked for 30 minutes before using.  They tend to be lower in calories and fat since they have not been soaking in oil.

Nutrition facts per serving (serving size: about 1 cup): 170 calories, 6 g total fat, 233 mg sodium, 19 g total carbohydrates, 7 g fiber, 6 g protein

BALANCE IT OUT:  This dish makes a nutritious side dish, appetizer, meal or snack.  Enjoy it as a meal by stuffing into pita pockets or rolling in a wrap and serving with fruit. Or serve 1-2 servings over a bed of lettuce with some whole grain crackers.  As a snack try eating it as is or using it as sort of a dip for some whole grain pita chips or crackers.  I also made my own version of lettuce wraps by placing a few spoonfuls of the salad into a large lettuce leaf and wrapping it up.  Really the possibilities are endless…

“Everything should be made as simple as possible, but not simpler.” – Einstein

Love,

Renee

 

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Posted in Appetizer, Beans, gluten-free, Main Meal, Recipes, salad, Side Dish, snack, vegan

Cherry & Chocolate Granola Bars

Posted on September 2, 2011 by Renee Rogers| 2 Comments

These chewy granola bars are a cinch to make and filled with powerful super foods such as cherries and cocoa.  My sisters and I regularly swap recipes and my oldest sister, Rachel, recently sent me an easy recipe for tasty granola bars.  However, I couldn’t find a few of the ingredients here in London so I decided to come up with my own  recipe with easy to find ingredients that I feel good about eating. These granola bars taste way better than anything I have ever bought from the store and also happen to be dairy and gluten free.

My sisters and I a few weeks ago when I was back home. (from left to right: Rebecca, Kelsey, me, Rachel with daughter Sofia)

Cocoa nibs are one of my favorite obsessions. They are broken down pieces of pure chocolate without the addition of sugar, dairy, or nasty chemicals.  You can find them at most health food stores and I throw them in anything from my morning oatmeal to green smoothies.  Check out my blog I did awhile back on the benefits of pure chocolate.   Dried cherries are another super food in this recipe.  Cherries and cocoa contain some of the highest levels of disease-fighting antioxidants compared to other foods on the planet.  They are also high in magnesium, vitamin C, and fiber.

Cherry & Chocolate Granola Bars

makes 10 servings (1 bar per serving)

1 cup unsweetened applesauce

2 tablespoons honey

1 teaspoon ground cinnamon

1/2 teaspoon vanilla extract

2 cups raw oats

4 tablespoons unsweetened shredded coconut

1/2 cup dried cherries or craisins

4 tablespoon cocoa nibs

Preheat oven to 350 degrees F. Line an 8 x 8 baking dish with parchment paper.

In a large bowl, whisk together applesauce, honey, cinnamon, and vanilla extract.  Add oats and stir until all the oats are moistened.  Add in remaining ingredients and mix until all ingredients are combined.

Pour oat mixture into baking dish.  Press into pan to evenly distribute the oat mixture.

Bake for 25 minutes.  Remove from oven and place in freezer for 1 hour, until firm.  Cut into 10 bars.  Store in airtight container for up to 1 week or freeze for up to 6 months.

Nutrition facts per serving: (1 bar per serving): 132 calories, 4 g total fat, 4 mg sodium, 23 g total carbohydrates, 3 g fiber, 9.5 g sugar, 3 g protein

BALANCE IT OUT:  These bars are a perfect on the go snack.  They don’t contain quite enough energy for a complete breakfast but you can pair it with fruit or yogurt for a balanced meal.  Use it to make your own yogurt parfait by layering berries, yogurt, and crumbled up granola bar.

Love,

Renee

 

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Posted in Blog, breakfast, gluten-free, Grains, Recipes, snack, vegan

Southern France Cuisine: Provencal Stuffed Vegetables

Posted on August 19, 2011 by Renee Rogers| Leave a comment

We live on a beautiful planet and I am extremely lucky to have spent the last week in one of the most spectacular places on Earth; the French and Italian Riviera.  My husband and I went there for our honeymoon, 8 months after our wedding, and had a fabulous time enjoying the gorgeous weather, scenery, and food.

At the wonderful restaurant in Cannes were we first ate this delicious dish

One of my favorite dishes in Southern France was Legumes Farcis à la Provençale or Provencal stuffed vegetables.  We ate it at a wonderful restaurant directly overlooking the Mediterranean. These stuffed vegetables, which are traditionally made with ground veal, are a popular dish from the southeastern region of France known as the Provencal region.

It is a little hard to see from this picture but this is a half eaten plate of our provencal stuffed vegetable dish

The versatility of this dish makes it a season’s favorite being that it is an effective way to use up an abundance of summer produce.  Practically any vegetable will work in this recipe including potatoes, onions, and eggplant.  This dish is also a delicious way of getting your entire daily serving of vegetables in just one sitting.  The large amount of herbs used in this recipe are also an added nutritional bonus.  The flavor of the herbs allow you to cut down on high calorie flavor enhancers, such as oils and cheese, without any sacrifice in taste.  Bon Appétit!

Provencal (Southern France) Stuffed Vegetables

Makes 2-3 servings (2-3 large stuffed vegetables per serving)

6 large vegetables of your choice (tomato, zucchini, Portobello mushrooms, peppers, etc)

1 tablespoon ground flaxseed

1/2 (15 ounce) can chickpeas (garbanzo beans), drained and rinsed, or 3/4 cup cooked chickpeas

1 tablespoon olive oil

1 red onion, chopped

4 garlic cloves, minced

1/2 cup fresh chopped herbs or 2 tablespoons dried herbs **See Recipe Note below**

1 cup cooked grain (rice, buckwheat, quinoa, or bread crumbs)

3 tablespoons white wine vinegar

1/4 cup grated Parmesan cheese

1/4 teaspoon each: sea salt and pepper

Preheat oven to 350 degrees F.

Scoop out the seeds and flesh of your vegetables so you have little “cups” to stuff.  For the mushrooms cut off the stems and remove the gills. (Optional: save about 1/2 cup leftover seeds and flesh to add into the mixed stuffing)

Whisk flaxseed with 3 tablespoons of water and set aside. (Optional: substitute with 1 beaten egg)

Use a fork or food processor to mash chickpeas into a chunky consistency and set aside.

Heat oil in a large skillet over medium heat.  Add the onion and cook for 6-8 minutes, until slightly transparent.  Add garlic and herbs; cook for an additional 2 minutes. Add in mashed chickpeas, flaxseed mixed in water, cooked grain, vinegar, cheese, salt, pepper, and leftover seeds and flesh if using.  Cook over low heat until the stuffing has dried out a bit, about 5 minutes.

Stuff vegetables with stuffing and place in baking dish.  Drizzle with a little olive oil and bake for 1 hour.

Recipe Note: Use any combination of your favorite fresh or dried herbs.  Basil, thyme, rosemary, and fennel are typical Provencal herbs commonly used in this recipe.  I used a combination of fresh thyme and rosemary with some dried basil and oregano.

Nutrition Facts per serving (3 large stuffed vegetables): 420 calories, 15 g total fat, 600 mg sodium, 58 g total carbohydrates, 14 g fiber, 20 g protein

Nutrition Facts per serving (2 large stuffed vegetables): 280 calories, 10 g total fat, 381 mg sodium, 39 g total carbohydrates, 9 g fiber, 13 g protein

BALANCE IT OUT: These vegetables pair great with a simple side salad for a balanced nutritious meal.

Love,

Renee

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Posted in Appetizer, Beans, Blog, gluten-free, Grains, Main Meal, Recipes, Side Dish

Greek-Style Veggie Sandwich

Posted on July 21, 2011 by Renee Rogers| Leave a comment

I love sandwiches.  They are tasty, convenient, and perfect for the lunch bag.  Sandwiches can also be super nutritious; that is if you opt out of the traditional not so healthy cold cuts.  Deli meat, even if 97% fat free, can be loaded with unhealthy preservatives and additives, such as nitrates.  Studies show that individuals who regularly consume red meat cold cuts that contain nitrate have an increased risk of developing cancer, heart disease, and diabetes.  Furthermore, researchers at Harvard found that processed meats, like cold cuts, contain up to four times more sodium and other preservatives than a piece of steak.  To lower your risk and promote good health look for organic, nitrate-free, or whole-cuts of meat.   Better yet, save yourself the hassle and opt for super delicious veggie versions like this Greek-style veggie sandwich, portobello melt, or avocado and black bean burrito.

This sandwich is 100% free of processed meats, low in calories, high in fiber, and loaded with an array of health-promoting vitamins and minerals.

Greek-Style Veggie Sandwich

makes 1 serving

3 tablespoons hummus

2 tablespoons crumbled feta cheese

2 slices whole grain bread

3 tablespoons grated carrot

5 slices thinly sliced cucumber

red onion and lettuce leaves

In a small bowl, mix together feta and hummus. Spread hummus on both slices of bread. Add carrots, cucumber, red onion slices, and lettuce to make a sandwich.  Cut in half and serve.

Nutrition facts per serving: 275 calories, 10 g total fat, 599 mg sodium, 38 g total carbohydrates, 7 g fiber, 11 g protein


BALANCE IT OUT: This sandwich goes great with a cup of soup, a salad, or a piece of fruit.  You can also just eat half the sandwich for a nutritious snack of only 138 calories.


“You can never learn less, you can only learn more.  The reason I know so much is because I have made so many mistakes.” – Buckminster Fuller

Love,

Renee

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Posted in Beans, Grains, Main Meal, Recipes

Quinoa Tabbouleh with Chickpeas

Posted on July 1, 2011 by Renee Rogers| Leave a comment

Tabbouleh is a popular Middle Eastern side salad that originated from Lebanon and traditionally consisted of parsley, mint, tomatoes, spring onions, lemon juice, olive oil, and bulgar.  Like most great recipes, the ingredients are simple yet the taste is enticing.  Tabbouleh is one of my favorite dishes so I used it for inspiration to create a complete and simple meal in one.

This salad is one of my favorite summer lunches since it is light, energizing, and easy to take on the go.  Cucumbers are high in water, which are naturally hydrating, while also delivering a great source of immune protecting vitamin C.  Quinoa and chickpeas are packed with protein, fiber, and additional nutrients like folate and manganese.  The protein and fiber will fill you up while stabilizing your energy all day long.

Quinoa Tabbouleh with Chickpeas

makes 4 servings

1 cup dry quinoa

2 cups water or low sodium vegetable broth

1 cucumber

1/2 red onion, diced

8-10 cherry tomatoes, quartered

3 dates, pitted and chopped

1 can chickpeas, rinsed and drained, or about 1.5 cups cooked chickpeas

1 lemon, juiced

1 tablespoon olive oil

1/4 teaspoon each: sea salt and pepper

1/4 cup chopped parsley *see recipe note below*

Wash quinoa under water to remove any powdery residue.  Add quinoa and water to a medium saucepan and bring to a boil.  Reduce heat to a simmer and cover for 12-15 minutes, until liquid is absorbed and quinoa forms little white-spiral “tails.”

While quinoa is cooking, assemble the rest of the salad.  Peel the cucumber and cut in half lengthwise.  Scoop out the seeds and chop into bite-size pieces.  Combine cucumber, red onion, tomato, dates, and chickpeas in a large bowl.  Once quinoa is cooked add to the bowl with chopped veggies.  Whisk together lemon juice, olive oil, salt and pepper.  Toss vinaigrette into salad and let sit for 15 minutes before serving to let flavors marinate together.

Recipe Note: Traditionally tabbouleh consists of parsley and mint.  I only added parsley since that is what I had on hand but feel free to adjust based on your preferences or what you have lying around the kitchen.  Actually the combinations in this salad work great with any herb such as cilantro or basil.

Nutrition facts per serving: 402 calories, 9 g total fat, 0.7 g saturated fat, 286 mg sodium, 68 g total carbohydrates, 12 g fiber, 15 g protein

BALANCE IT OUT: Serve this salad over a bed of greens or on its own for a delicious meal.  Or reduce serving size for an excellent side salad.

“The secret to happiness… be satisfied and be grateful.” -Mitch Albom

Love,

Renee

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Posted in Beans, Blog, gluten-free, Grains, Main Meal, salad, vegan

Black Bean Tacos with Cabbage Slaw

Posted on June 17, 2011 by Renee Rogers| 8 Comments

I hope everyone has been having a great summer so far.  My summer has been going great and luckily I have been able to spend time doing one of my favorite things – traveling.  I had a really short trip back home to meet my two new nieces, Sophia and Alice, and just got back from Morocco.  A good friend of mine from college had an amazing Moroccan wedding.  Congrats to Laura and Tarek and thanks for an unforgettable time!  I hope to write more about Morocco once I start playing around with some Moroccan recipes.

 

These tacos make a delicious dinner that’s quick and easy.  I made them last week when I was in between my two trips.  I was short on time and needed a meal that required little effort and simple ingredients.  These tacos passed the test and tasted amazing.

The list of ingredients might seem long at first but I think you will be surprised to find most of the ingredients already lying around your kitchen.  Purple cabbage, however, might not be a kitchen regular but this nutritional all-star is worth the trip.  The bright purple hue is due to special plant pigments called anthocyanins that are also responsible for the beautiful shades of blueberries, beets, and dark cherries.   Besides providing gorgeous color, anthocyanins work as powerful antioxidants that have been linked to a reduced risk of cancer, heart disease, diabetes, and neurological problems.  Along with other types of cabbage, purple cabbage also provides a wonderful source of vitamin C, vitamin K, fiber and folate.

Black Bean Tacos with Cabbage Slaw

Makes 2 servings (1 servings: 2 tacos)

Spicy Black Bean & Jalapeno Filling:

2 teaspoons olive oil

1 clove garlic, minced

1 tablespoon ground cumin

2 medium tomatoes, chopped or about 1 cup chopped tomatoes

3 tablespoons canned jalapeno slices, diced (use more or less depending on preference)

1 can black beans, rinsed and drained

1/8 teaspoons sea salt and pepper

Purple Cabbage Slaw with Lime Vinaigrette

1 cup shredded red cabbage

1 carrot, peeled and grated

1 small green onion, sliced

2 tablespoons chopped cilantro

1/2 lime, juiced and zested

1/2 teaspoon olive oil

1/2 teaspoon white wine vinegar

sea salt and pepper to taste

Additional Ingredients

4 small whole grain or corn tortillas

Cooking spray

2 tablespoons reduced fat shredded cheese

Heat oil in a medium sized saucepan over medium heat.  Add garlic and cumin and cook for 1-2 minutes, until garlic softens and starts to be fragrant.  Add tomatoes, jalapenos, black beans, salt and pepper and bring to a simmer for 15 minutes.

While the beans are cooking, add cabbage, carrots, green onions, and cilantro to a bowl.  Whisk together lime zest, lime juice, white wine vinegar, olive oil, salt and pepper and toss with cabbage mixture until salad is well coated.

Heat a pan or griddle to medium-high heat.  Mist tortillas, on both sides, with cooking spray and heat one tortilla at a time in the pan for 2-3 minutes on each side, until tortillas are warmed but still soft.

To assemble the tacos, fill each warm tortilla with 1/4 bean mixture, 1/4 cabbage mixture, and 1/2 tablespoon shredded cheese.

Nutrition facts per serving: (1 serving: 2 tacos): 398 calories, 9.5 g total fat, 2 g saturated fat, 285 mg sodium, 64 g total carbohydrates, 18 g fiber, 18 g protein


BALANCE IT OUT:   Two of these tacos is a great meal on its own.  They also go great paired with a green salad, salsa, and guacamole on the side.

Love,

Renee

 

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Posted in Beans, Blog, Main Meal, Mexican, Recipes

Asparagus & Goat Cheese Salad

Posted on May 26, 2011 by Renee Rogers| Leave a comment

Spring is the best time of year for all you asparagus lovers.  With a fairly short growing season, asparagus is usually best between April and June.  I, unfortunately, don’t particularly love asparagus. There is just something about the taste and texture that has never been very appealing to me.  However, I got a bunch of asparagus in my veg box last week and didn’t want it to go to waste. I used my  tips from a blog I wrote awhile ago on How to Enjoy the Taste of Vegetables and successfully turned my not so fav asparagus into a delicious and lovely meal.  In fact I enjoyed it so much I went out the following day to buy another bunch of asparagus because my taste buds wanted even more.

As with many vegetables, there are barely any calories in a serving of asparagus.  Each spear contains a measly 4 calories.  Even though it is low in calories, it is loaded with healthful nutrients.  Potassium, folate, vitamin A, C, and K are all highly abundant in asparagus.  It also contains a noteworthy amount of protein and fiber.  A cup of asparagus contains about 3 grams of fiber and protein.  Eating asparagus also contains Inulin and fructo-oligosaccharides (FOC) which support a healthy digestive tract.  Inulin and FOC are prebiotics which stimulate the growth of beneficial bacteria, such as Bifidobacteria and Lactobacilli, in the human gut.

Asparagus & Goat Cheese Salad

makes 3 servings

1 bunch (8-9 stalks) asparagus, tough end trimmed

1 tablespoon olive oil

1 medium leek, white and tender green parts, cleaned and sliced

dash of crushed red pepper flakes (optional)

sea salt and pepper to taste

1 cup sliced cherry tomatoes

1/2 cup cooked Cannellini bean (or any other white bean)

3 tablespoons sliced black olive

1/2 lemon, juiced and zested

2 teaspoons balsamic vinegar

3 tablespoons soft goat cheese

Bring a medium saucepan filled with water to a boil.  Cook asparagus in boiling water for 1 minutes, until crisp-tender.  Drain and cut into 3-inch pieces.

Heat olive oil in a pan or skillet over medium heat.  Add leeks, crushed red pepper flakes, salt and pepper and cook for 5 minutes.  Add tomatoes and cook for an additional 2 minutes, until vegetables soften and leeks turn slightly golden.

Toss cooked leeks with cooked asparagus, beans, olives, tomatoes, lemon juice, lemon zest, and balsamic vinegar.  Top with goats cheese and serve.

Recipe Note: Lemon zest gives more flavor than lemon juice itself, so it is wise to include both the juice and zest for a fuller flavor.  I learned this from one of my favs Ina Garten. :)

Nutrition facts per serving: 198 calories, 11 g total fat, 342 mg sodium, 17 g total carbohydrates, 4 g fiber, 10 g protein


BALANCE IT OUT: This salad makes a great starter or side salad.  It works great as a light main meal too if you increase the serving size and pair with a whole grain roll or fresh fruit.

“When you know better, you do better.” – Maya Angeleou

Love,

Renee

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Posted in Appetizer, Beans, Blog, gluten-free, Recipes, salad, Side Dish