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Indian Red Lentil Soup

Posted on December 2, 2011 by Renee Rogers| Leave a comment

If you are anything like me, then cold weather means soup season. I practically live on soups during the winter months so last night I threw together this delicious soup. It is a simple but nourishing meal that will help keep your body warm and healthy during these chilly days.

Here are a few of the key immune-boosting ingredients:

Garlic – Garlic has been used for thousands of years for its magnificent health benefits. This potent ingredient has been shown to boost immunity, protect blood vessels from damage, and reduce inflammation which is linked to premature aging and disease. To get the most of garlic’s benefits, crush fresh garlic, then let it sit at room temperature for 10 minutes before cooking.  This allows an enzymatic process to occur which boosts its health promoting compounds.

Ginger – For many generations ginger has been used as a home remedy to treat gastrointestinal distress. Recent research is starting to catch up with these old wives’ tales and demonstrate that ginger, in fact, is effective at preventing motion sickness and relieving symptoms of nausea and vomiting associated with pregnancy.  Ginger is also a rich source of powerful antioxidants such as gingerols, shogaols, and zingerones.

Turmeric – A main ingredient in curry, turmeric, has long been used as a condiment and healing remedy.  Turmeric has beneficial antioxidant properties and contains valuable vitamins and minerals such as iron, manganese, potassium, and vitamin B6. Research is showing that curcumin, a compound found in turmeric, has promising anti-inflammatory and cancer-fighting properties.


Indian Red Lentil Soup

Makes 2.5 cups; 2 servings (serving size: 1.25 cups)

2 teaspoons olive oil

1/2 onion, diced

1 clove garlic, minced

1 teaspoon diced fresh ginger

1 teaspoon curry powder

1/4 teaspoon turmeric powder

Dash of cayenne pepper (optional)

1 small carrot, diced

1 tomato, chopped

1/2 cup red lentils

2 cups low sodium vegetable broth

1/8 teaspoon sea salt

To Garnish:

Cilantro

0% Greek Yogurt

Heat a saucepan with oil and add onion, garlic, ginger, curry powder, turmeric, and cayenne pepper. Cook, stirring frequently, for 1 minute. Add carrot, tomato, lentils, broth, and salt and bring to a boil. Reduce heat to simmer, cover, and cook for 30 minutes. Serve as is or topped with fresh cilantro and a dollop of yogurt.

Nutrition facts per serving (serving size: 1.25 cups): 249 calories, 6 g total fat, 290 mg sodium, 17 g total carbohydrates, 6 g sugar, 9 g fiber, 13 g protein

BALANCE IT OUT: Balance this meal out with some warm whole-grain bread and a side salad or veggies. You could also enjoy the entire recipe (2 servings) for a hearty, nutritious, one-pot meal.

Lots of Love,

Renee

 

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Posted in Appetizer, Beans, Blog, entertaining, everyday cooking, gluten-free, health, healthy, Main Meal, Nutrition, Recipes, Side Dish, soup, vegan

Celebrate a Healthier Thanksgiving

Posted on November 21, 2011 by Renee Rogers| 2 Comments

The holiday season is one of the most wonderful times of year but it is also a time that most complain about packing on the pounds – and with good reason.  A season dedicated to parties, piles of food, and bottomless booze is sure to cause some distractions when it comes to your health.

Which is why I am super excited to be co-posting this blog with my friend and personal trainer, Michelle Cushing. www.dare-tobefit.com This week, we’re sharing a two-prong approach of nutrition and fitness tips to help you enjoy a guilt free and healthy holiday season:

Try Something Different – The holiday week is different, so try something different. You might choose an outdoor activity – for example: I know some families like to play tag football before dinner– in honor of all the sporting events this weekend. Alternatively, if you are going to be downtown, you might enjoy the Chicago Turkey Trot.

Go for a brisk walk before and/or after dinner – Invite all your nieces and nephews for a walk around down the street. You’ll get to spend some quality time talking and walking, not just perched in front of the TV – eating leftovers.

Join Michelle and Monika on You Tube for a free workout – Total Belly Meltdown Part 2 There is plenty of extra time so squeeze in an extra workout or two – and You Tube is accessible just about anywhere!

Don’t Skip Meals –If you think by skipping meals you are saving calories, think again. Hunger and overeating go hand in hand. Consume your regular nutritious meals prior to the big feast to keep your energy up and temptations at bay.

Slow Down – Eating too fast often leads to overeating. It takes roughly 20 minutes for our stomach to tell our brains we are full. The faster we eat the more likely we are to miss this crucial signal and consume too many calories. Try pausing after each bite and engaging in the conversation around you.

Bulk up your Meal with Veggies – Eating big portions of food doesn’t have to lead to weight gain. Vegetable side dishes such as sweet potatoes, salads, plain green beans, and Brussels sprouts offer plenty of bulk with very little calories. Aim to make at least 1/2 your Thanksgiving plate veggies.

BYOS (Bring Your Own Sides) – Thanksgiving meal is all about the side dishes. If you know that Aunt Sue only makes broccoli covered in velvety, processed cheese or that your mom’s casseroles are a far cry from low-calorie, then be prepared and bring your own sides. Here are a few delicious Thanksgiving sides for a guilt-free dinner:

Apple, Walnut, and Craisin Salad

Oven-Roasted Chili & Garlic Broccoli

Roasted Sweet Potato & Corn Salad

Remember that we always have a choice.  A healthier holiday season is a choice you can make – and celebrate! Happy Thanksgiving everyone!

Lots of Love,

Renee

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Posted in Blog, health, healthy, Nutrition, travel

Homemade Spelt Bread

Posted on November 17, 2011 by Renee Rogers| Leave a comment

There is nothing quite like the overpowering aroma or utterly perfect taste of warm, soft bread straight out of the oven. Freshly baked breads are the best and this simple recipe is one of my personal favorites. It produces a nutritious homemade loaf with very few ingredients and a tiny amount of prep work. (no kneading required!!!)

Spelt is a distant cousin to wheat which dates back over 7,000 years. Although closely related to its popular relative, spelt contains more protein, fiber, and B-complex vitamins than wheat.  This nutritious grain also provides a healthy amount of rioboflavin, niacin, thiamine, iron, manganese, and copper.

Spelt does contain gluten and is therefore not a suitable grain for individuals with celiac disease. However, many individuals who have minor sensitivities to wheat can enjoy spelt without discomfort or reactions.

Spelt has a slightly nutty flavor and produces a soft, chewy bread.

Homemade Spelt Bread

Makes 16 servings (1 serving: 1 slice of bread)

2.75 cups (425 g) whole grain spelt flour

2 teaspoons baking powder

6 tablespoons hulled sunflower seeds

1/2 teaspoon sea salt

2 cups water

Cooking spray

Preheat oven to 355 degrees F.

Sift flour and baking powder into a large bowl.  Add sunflower seeds and salt and combine thoroughly. Form a well in the center of the dry mix. Pour water into the well and lightly mix ingredients together with a spoon, until evenly mixed.  Try to use as little mixing as possible to achieve an even mix.

Pour the bread mixture into a bread pan misted with cooking spray. Bake in the center of the oven for about 60 minutes, until well risen and evenly browned.

Recipe Note: Homemade breads have a shorter shelf life since they contain none of the preservatives and stabilisers used by a lot of commercial bakeries. Therefore this bread is most delicious if eaten fresh within 24 to 48 hours of baking. Any bread that won’t be eaten immediately can be frozen and enjoyed later. Freeze individual slices wrapped in plastic wrap for up to 6 months in the freezer. To defrost just pop an individual slice in a toaster or warmed oven for 5 minutes.

Nutrition facts per serving (serving size: 1 slice of bread): 107 calories, 120 mg sodium, 18 g total carbohydrates, 0 g sugar, 3 g fiber, 4 g protein

BALANCE IT OUT: This bread works wonderfully anywhere you would normally use the store-bought version.  Enjoy it for morning toast, healthy sandwiches, or alongside soups or stews.

Lots of Love,

Renee

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Posted in Appetizer, Blog, entertaining, everyday cooking, Grains, health, healthy, Recipes, Side Dish, snack, vegan

Lemon & Sea Salt Kale Chips

Posted on November 10, 2011 by Renee Rogers| 2 Comments

If you’ve never had kale chips then you are missing out.  These crispy, delicious, easy to make chips are one of my favorite snacks and an all time perfect travel food.  They fill you up but not out as they are low in calories, high in protein, and contain a good source of fiber.  Plus, kale chips are a great replacement for highly processed, nutrient-void potato chips.  Furthermore, the nutrient density of kale makes it one of the healthiest foods you can add to your diet.

I have talked about my minor obsession with kale and its health benefits in my previous post.  No need to repeat myself, so check out my Kale & Olive Salad post to learn why everyone, including you, could benefit from eating more kale.

Lemon & Sea Salt Kale Chips

Makes 2 snack-size servings or 4 tapas-size servings

1 lemon, juiced and zested

1 tablespoon olive oil

dash of cayenne pepper (optional)

1/4 teaspoon each: sea salt and pepper

6 cups torn 3 to 4 inch pieces of kale, stem removed

Preheat oven to 350 degrees F.

In a large bowl, use hands to lightly message lemon juice, olive oil, cayenne pepper, salt and pepper into kale pieces.  Lay flat on a baking sheet and bake for 12-15 minutes, until crisp and slightly browned around edges.  Sprinkle baked kale chips with lemon zest.

Nutrition facts per serving (snack-size serving: 1/2 batch): 188 calories, 8 g total fat, 320 mg sodium, 22 g total carbohydrates, 0 g sugar, 4 g fiber, 7 g protein

Nutrition facts per serving (tapas-size serving: 1/4 batch): 83 calories, 4 g total fat, 160 mg sodium, 11 g total carbohydrates, 0 g sugar, 2 g fiber, 3.5 g protein

BALANCE IT OUT: These tasty, crispy chips make an excellent snack that will leave you satisfied and energized.  Generally snacks should be between 100 – 250 calories, so if you are eating just the kale chips as a snack than a serving size of 1/2 the batch is a healthful amount. If eating the kale chips along with other foods, such as a piece of fruit, than a serving size of 1/4 batch is an appropriate amount.

Lots of Love,

Renee

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Posted in Appetizer, Blog, entertaining, everyday cooking, gluten-free, health, healthy, Recipes, Side Dish, snack, travel, vegan

Creamy Broccoli & Lemon Risotto

Posted on November 3, 2011 by Renee Rogers| Leave a comment

I love the flavors in my last post for oven roasted chili & garlic broccoli so much that I wanted to make it into an actual meal.  Risotto, being so versatile and delicious, seemed like the perfect fit!

Brown rice is naturally gluten-free and an excellent source of valuable nutrients. A grain of rice has several layers and brown rice, unlike white rice, still has most of its nutrient dense outer layers intact. These outer layers cause brown rice to be darker, slightly firmer, and way more beneficial for our bodies compared to white rice.  Fiber, essentials fatty acids, manganese, phosphorus, iron, and B vitamins are just some of the important nutrients naturally present in the precious outer layers of brown rice.

Consuming brown rice is beneficial to our waistline along with our health. Studies show that women who regularly eat whole grains, such as brown rice, consistently weight less than women who regularly eat refined grains, such as white rice.  Furthermore, women who regularly consume fiber from whole grains are less likely to gain weight compared to women who consume refined grains.

Creamy Broccoli & Lemon Risotto

Makes 4 servings

4 cups low sodium vegetable broth or water *see recipe note below**

2 tablespoons olive oil

1 large onion, chopped

4 cloves garlic, minced

1 red chili, diced (de-seed or use less chili for a milder flavor)

1 cup medium or short grain brown rice (such as Biona Brown Risotto Rice)

1/4 teaspoon each: sea salt and pepper

1 small bunch broccoli, chopped into bit-size pieces (about 1.75 cups broccoli pieces)

1 lemon, juiced and zested

1/2 cup grated Parmesan cheese (optional)

Pour broth or water in a saucepan and keep warm over low heat.

Heat oil in a large saucepan over medium heat.  Add onion and cook for 5 minutes, stirring occasionally, until soft and slightly translucent.  Add garlic and chili and cook for an additional 3 minutes.  Stir in rice and let it toast, stirring occasionally, for 3-5 minutes.  Add 1 cup of warmed broth, sea salt, and pepper; simmer over medium-low heat until liquid has mostly absorbed, stirring often.  Continue to add the warmed broth, 2 ladles at a time, stirring frequently.  Cook until most of the liquid has been absorbed before adding more broth.  Continue to cook until the rice is just tender and mixture is creamy, about 30-40 minutes. Stir in broccoli pieces, lemon zest and juice.  Top with Parmesan cheese (optional) and serve.

Nutrition facts per serving (without Parmesan cheese): 290 calories, 10 g total fat, 270 mg sodium, 46 g total carbohydrates, 3.5 g fiber, 6 g protein

Nutrition facts per serving (with 2 tablespoons Parmesan cheese per serving): 344 calories, 13 g total fat, 461 mg sodium, 47 g total carbohydrates, 3.5 g fiber, 11 g protein

Recipe Note: The amount of liquid needed and cooking time in this recipe largely depend on the rice you are using.  To be fair it also depends on the consistency of risotto you prefer.  Some types of rice take more liquid and a larger cooking time, while others might require the exact opposite.  I have found the best way to deal with this variance in rice is to always have enough liquid on hand, just in case, and taste the risotto throughout the cooking process to get the perfect consistency for you.

BALANCE IT OUT: This creamy risotto can make an excellent light meal on its own.  Pair it will grilled fish, chicken, or a large green salad for a more substantial well-balanced meal.

Lots of Love,

Renee

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Posted in Appetizer, Blog, entertaining, everyday cooking, gluten-free, Grains, health, healthy, Main Meal, Nutrition, Recipes, Side Dish, vegan

Italian-Style Chickpea & Mushroom Soup

Posted on October 20, 2011 by Renee Rogers| Leave a comment

While I was in Italy I noticed chickpea soup was on the menu at almost everyplace we went.  This past weekend in Rome a chickpea and mushroom soup caught my eye.  With the weather getting much cooler, I thought it was the perfect time to try this dish out myself.

This soup is easy to make and a delicious one pot meal.  It is packed with nutrients, low in calories, and high in fiber. The mushrooms provide a good source of selenium, B vitamins, and potassium. They also contain certain substances which may help boost our immune systems.  The spinach provides an excellent source of fiber and vitamin K.  It also contains rich sources of calcium, iron, magnesium, manganese, folate, vitamin A, and lutein.  Chickpeas provide a good source of plant protein and high amount of fiber.

Italian-Style Chickpea & Mushroom Soup

Makes 8 cups; 4 servings (serving size: 2 cups)

2 tablespoons olive oil

2 onions, diced

4 cloves garlic, minced

2 stalks celery, diced

1 tablespoon chopped fresh rosemary

3 tablespoons chopped fresh parsley

2 teaspoons dried oregano

1/4 teaspoon each: sea salt and pepper

4 cups sliced mushrooms

2 (15-ounce) cans chickpeas, rinsed and drained, or about 3 cups cooked chickpeas

1 (14.5 ounce) can tomatoes (I used whole peeled plum tomatoes)

4 cups low sodium vegetable broth

4 cups chopped baby spinach

Heat oil in a large saucepan over medium heat.  Add onions and cook for 5 minutes, stirring occasionally.  Add in garlic, celery, herbs, salt, pepper, and mushrooms; cook for an additional 5 minutes, until vegetables start to soften. Mix in chickpeas, tomatoes with their juice, and broth; bring to a boil. Cover, reduce heat, and simmer for 30-45 minutes. Stir in spinach and cook for 1 more minute, until spinach welts. Serve warm and top with Parmesan cheese (optional).

Nutrition facts per serving (serving size: 2 cups): 355 calories, 12 g total fat, 451 mg sodium, 50 g total carbohydrates, 14 g fiber, 16 g protein

BALANCE IT OUT: This delicious bowl of hearty soup stands pretty well on its own as a light well-balanced meal. You can bulk up this meal by serving it with some warm whole-grain bread or a large green salad.

Lots of Love,

Renee

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Posted in Beans, Blog, entertaining, everyday cooking, gluten-free, health, healthy, Main Meal, Recipes, soup, travel, vegan

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

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

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