Category: Recipes

Prep Time: 20 minutes. Cook Time: 30 minutes. Total Time: 50 minutes.

Ingredients

3 cups cooked quinoa
1 (4-ounce) can green chiles
1 cup corn kernels
1/2 cup canned black beans, drained and rinsed
1/2 cup petite diced tomatoes
1/2 cup shredded pepper jack cheese
1/4 cup crumbled feta cheese
3 tablespoons chopped fresh cilantro leaves
1 teaspoon cumin
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon chili powder, or more to taste
Kosher salt and freshly ground black pepper, to taste
6 bell peppers, tops cut, stemmed and seeded
Instructions

Preheat oven to 350 degrees F. Line a 9×13 baking dish with parchment paper.
In a large bowl, combine quinoa, green chiles, corn, beans, tomatoes, cheeses, cilantro, cumin, garlic, onion and chili powder, salt and pepper, to taste.
Spoon the filling into each bell pepper cavity. Place on prepared baking dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes.
Serve immediately. Yield 6 servings

Source: http://damndelicious.net/2013/06/03/quinoa-stuffed-bell-peppers/

2 oz. sugar snap peas

3 medium red radishes

1 can (15 oz.) no salt added navy beans, rinsed and drained

1 large green onion, green and white parts, thinly sliced

1 Tbsp. finely chopped shallot

1 Tbsp. light mayonnaise

1 Tbsp. reduced-fat sour cream

1 tsp. Dijon-style mustard

Pinch cayenne pepper

Salt and freshly ground black pepper

1/3 cup snipped fresh dill, plus 16 small sprigs for garnish

4 hard-cooked eggs, quartered lengthwise

16 cherry tomatoes, halved

 

In small pot of boiling water, cook sugar snap peas 1 minute. Immediately drain in colander. Run cold water over peas while tossing until cool. Cut peas into 1/2-inch pieces and place in medium mixing bowl.

Slice radishes, stack slices and cut into quarters making wedges. Add radishes to mixing bowl. Add drained beans, green onion and shallot and toss to combine.

In small bowl, combine mayonnaise, sour cream, mustard and cayenne pepper. Mix to blend and season to taste with salt and pepper.

Add dressing to bean mixture, using fork to toss gently until well combined. Add chopped dill and mix gently. Adjust seasoning with salt and pepper, as needed.

To serve, spoon one-fourth of bean salad in center of 4 salad plates. Place 4 egg wedges around bean salad on each plate. Add 8 tomato halves and 4 dill springs to each plate and serve.

Makes 4 servings. Per serving: 215 calories, 8 g total fat (2 g saturated fat), 22 g carbohydrate, 13 g protein, 8 g dietary fiber, 127 mg sodium.

Source: http://www.aicr.org/health-e-recipes/2015/her-566-white-bean-salad.html

 

1 medium beet (or 3/4 cup pre-shredded)
2 medium carrots (or 3/4 cup pre-shredded)
1 large peeled Granny Smith apple
1/4 cup walnut halves, chopped
3 Tbsp. chopped flat-leaf parsley or dill or combination
1 Tbsp. fresh lemon juice
1/2 tsp. salt
Freshly ground black pepper
1 Tbsp. extra virgin olive oil

To shred beet, insert each hand in plastic sandwich bag to avoid staining hands. Peel beet using swivel blade vegetable peeler. Using coarse side of box grater, shred beet to get 3/4 cup. Save remaining beet for another use. Shred carrots and apple. Place shredded beets, carrots and apple in mixing bowl and mix to combine. Add walnuts and green herbs on top of mixed vegetables, and set bowl aside.

For dressing, in small bowl whisk together lemon juice and salt until salt dissolves. Add 3-4 grinds of pepper. Whisk in oil. Pour dressing over salad and mix until well combined and evenly dressed. Serve salad within 1 hour of combining with herbs and dressing.

Makes 4 servings. Per serving: 112 calories, 8 g total fat (<1 g saturated fat), 11 g carbohydrate, 2 g protein, 2 g dietary fiber, 330 mg sodium.

Source: http://www.aicr.org/health-e-recipes/2014/beet-carrot-and-apple-salad.html

 

 

1/2 cup uncooked white quinoa
1/4 cup honey
1 large sprig fresh rosemary, leaves removed and coarsely chopped
2 oranges, divided
2 tsp. balsamic vinegar
2 Tbsp. plus 2 tsp. extra virgin olive oil, divided
Freshly ground pepper and salt, to taste
4 oz. arugula
1? lbs. skinned salmon fillet

Preheat oven to 400 degrees F. Arrange baking rack in middle of oven.

In small pot, cook quinoa according to package directions. Spread cooked quinoa on sheet pan lined with paper towels to absorb excess liquid. Place dry cooked quinoa in shallow dish and fluff with fork.

In small pot, bring honey to simmer, add rosemary, turn off heat and cover pan.

Zest and juice 1/2 orange. In small bowl mix together juice from orange and vinegar. Whisk in 2 tablespoons oil and orange zest. Season to taste with pepper and salt.

Cut salmon fillet into twelve equal pieces and brush each piece with rosemary honey. Sprinkle cooked quinoa over top of salmon pieces and press down into salmon.

In shallow baking pan, spread remaining oil. Place salmon pieces, quinoa side up, on oiled pan. Bake for 10-12 minutes, until light pink throughout. To brown quinoa crust, set under broiler for 1-2 minutes.

While fish bakes, peel remaining 1? orange and trim off white pith. Separate orange segments and cut into 1/2-inch pieces. Toss arugula with vinaigrette and orange pieces. Arrange small handful on an individual serving plate and place salmon on top. This can also be served on a platter, family style.

Makes 12 servings. Per serving: 180 calories, 8 g total fat, (1g saturated fat),
13 g carbohydrate, 13 g protein, 1 g dietary fiber, 31 mg sodium

*Note, I used panko to coat the salmon when I ran out of quinoa.

This recipe is not only delicious but also smells good!

Source: 

http://www.aicr.org/ccap/recipes/ccap-quinoa-crusted-salmon-with-rosemary-honey-over-orange-arugula-salad.html

Something easy and cool to make (literally)!

1½ cup pitted fresh (rinsed) or frozen cherries
1/2 cup fresh (rinsed) or frozen blackberries
1 Tbsp. honey
24 oz. vanilla Greek yogurt
12 (3 oz.) paper cups and 12 popsicle sticks

In small mixing bowl mash cherries and berries. Drizzle on honey and mix together.

In paper cups, layer alternating spoonfuls of yogurt and fruit until full. Place popsicle stick or plastic spoon in each cup. Freeze.

When ready to serve, tear paper cup off popsicle and enjoy.

Makes 12 paper cup popsicles.

Per serving: 69 calories, 0 g total fat (0 g saturated fat), 12 g carbohydrate, 5 g protein, 1 g dietary fiber, 18 mg sodium.

Source:

http://www.aicr.org/health-e-recipes/2015/her-563-berry-yogurt-popsicles.html

 

Recently, I did an event for nurses. I was surprised to find out that although it seems kale is everywhere, not a lot have tried to make homemade kale chips! It’s simple, quick, cheap, and easy. I think it was also fun to make! But be warned that you need to keep a close  eye on these kale when it’s in the oven.

Here are the ingredients you need: 

1 head of curly or Tuscan kale

¼ cup olive oil

Sea salt, for sprinkling

Optional: sprinkle grated parmesan cheese, lemon zest, chili powder, or garlic powder

Directions: 

Preheat oven to 325 degrees F. Strip kale leaves from stems (save stems for juicing). You may strip the leaves into bite-sized pieces. Massage leaves with olive oil. Add sea salt to your liking. Spread kale leaves on a sheet pan so that they do not overlap. Bake at 325 degrees F for 10 minutes (or less, depending on your oven). Check to see if they are crispy. If not, check every two minutes until they are all crispy but not burnt. Let cool and serve.

 

Enjoy!