HEALTH WITH JESSICA

Mediterranean Quinoa Salad

One of the cool things about this salad is that Quinoa is actually a complete protein.  This tasty grain weighs in with about 8 g of protein and 5 g of fiber per serving.  And it’s one of the only non-animal sources of food that is a complete protein.

This salad is pretty easy if you don’t mind a bunch of chopping and a great side to have throughout the week 🙂  I LOVE the flavor!  Who says healthy has to be bland?!
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Ingredients:
2 cups cooked quinoa
1 tomato, chopped
1 cucumber
1 red bell pepper, chopped
1/2 cup cilantro, finely chopped
1/4 cup crumbled feta cheese
15 Kalamata olives, chopped
Juice of one lemon
2 tsp cumin
Ground pepper to taste
1 Tbsp garlic powder

Directions:
Cook quinoa according to directions
Add all ingredients in a medium salad and mix gently.
Serve cold!

Serving size: 1 cup
21 Day Fix: 1 green, 1 yellow, 1 blue

Broccoli & Cheese Stuffed Chicken with Mediterranean Quinoa Salad
Broccoli & Cheese Stuffed Chicken with Mediterranean Quinoa Salad

 

 

 

 

Cucumber, Dill Salad

This is a super easy, tasty, light salad made with Greek yogurt.  Healthy and a nice little side!  

Ingredients:

1 large cucumber, cut in half then thinly sliced
1/2 onion, very thinly sliced
2 tsp sea salt
3 Tbsp plain Greek yogurt
2 tsp finely chopped, fresh dill

Toss sliced cucumber and onions with sea salt and Greek yogurt and dill.  That’s all!  Serve right away or refrigerate for later.  Delish!


cucumber salad

Summer Peach-Nectarine Salsa

If you like Peaches and Cilantro…you might just love this salsa!  I *might* have ate pretty much all of it in one sitting…by myself ;-O  I do love my salsa!  Enjoy!!

Ingredients 

2 tomatoes, chopped
1 peach, peeled, chopped
1 nectarine, peeled, chopped
1/4 cup sweet onion, chopped
2 Tbsp lime juice
3 Tbsp cilantro, chopped
1/8 tsp salt

Combine chopped ingredients.  Stir in remaining ingredients.  Let stand 15 minutes.  I actually think homemade salsa is the best after sitting in the fridge for a day.

Yummy on chicken, fish, salad or just devouring with some tortilla chips 🙂

Serves 4 (or one!)

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Roasted Maple & Coconut Sweet Potatoes

Maple and Coconut Glazed Sweet Potatoes

This was a new recipe for me and my FAVORITE dish on Thanksgiving!  I would say this is a clean-er recipe.  🙂  It calls for 4 whole sweet potatoes…I used canned.  Just didn’t have the time and guess what?!  No big deal!  I really feel that we should strive for better and better…but I will NEVER be perfect and eat 100% clean ALL THE TIME.  It would drive me nutty.  Ok…getting sidetracked.

Here’s the recipe… do take note, you can use coconut oil OR olive oil.  I thought coconut oil sounded amazing, and it was!

INGREDIENTS:

4 medium sweet potatoets (about 1 lb)
2 Tbsp olive oil or liquid coconut oil
1/2 tsp vanilla extract
1 tsp salt
2 Tbsp maple syrup (OK.  I do use real maple syrup.  Not only is it better for you than the fake corn syrup based stuff…it tastes better!!)

DIRECTIONS:

Preheat oven to 400F
Peel and cube sweet potatoes.  Place in large bowl.
In smaller bowl, whisk remaining ingredients.  Pour over sweet potatoes and toss to cover all potatoes.
Spread potatoes in shallow roasting pan or jelly-roll pan and bake 45 minutes, or until tender.
Use flat metal spatula to remove from pan and serve immediately.

YUM!
Recipe from www.allysonkramer.com

 

Eat Clean Hummus

I am always interested in clean eating recipes.  I love Tosca Reno’s books and cookbooks on clean eating.  I find her very inspirational having turned her health around at the age of 40.  Click here to find out more about Tosca Reno and her resources. Here are a couple of her recipes I’ve tried and what I thought:
Eat-Clean Hummus

This was a hit!  We already LOVE hummus at my house.  My fridge is never without hummus.  We love dipping pitta chips, tortilla chips, broccoli, peppers, mushrooms…you name it.  This was so easy to make and super cheap.  The most time consuming thing was squeezing the lemon juice from the lemons.  But, it really wasn’t a big deal.  The only thing that I had an issue with was finding tahini.  The store we went to didn’t have it.  I wanted hummus NOW (hehe) and did not have time to go to other stores.  So, we skipped the tahini and it did just fin.  Fabulous, really!  I will make it again, though, and use tahini just to compare.

Eat-Clean Hummus (recipe: pg. 137 of The Eat-Clean Diet Cookbook)

4 cloves garlic
2 cups canned chickpeas, rinsed and well drained
1tsp sea salt
1/3 cup tahini
juice of 2 fresh lemons
1 tbsp fresh olive oil

Place all ingredients in food processor or blender.  Pulse for a few minutes until well combined but still coarse.  Adjust seasonings. Transfer to serving bowl and serve or cover with plastic wrap.  YUM!

Nutritional info. per one tbsp serving:
Calories 35
Protein 1g
Carbs 4g
Dietary fiber .7 g
Sugars 0g
Fat 1g
Sodium 94mg

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