A Kale, Quinoa, and Blueberry Superfood Salad

Adapted from Urban Picnic and Epicurious

INGREDIENTS

For salad
1 cup quinoa (I used Alter Eco Royal Black Quinoa)
1 bunch dino kale, washed and chopped (about 2 cups)
1 medium carrot, grated
1/2 cup sliced almonds
1 cup grape or cherry tomatoes, halved
1 cup blueberries, washed
Toasted seaweed, such as nori, sliced thinly (I used 5 sheets of Annie Chun’s Sesame Seaweed Snacks)

For dressing
1/4 cup extra-virgin olive oil
1/8 cup balsamic vinegar
1 tablespoon low-sodium soy sauce
1 clove garlic, chopped
1 tablespoon honey or brown sugar
1 tablespoon peeled and minced ginger
1/2 teaspoon toasted sesame oil
1 tablespoon water

DIRECTIONS

  1. Prepare quinoa according to package instructions. Set aside to cool.
  2. Meanwhile, make the dressing by combining all ingredients into a blender and processing until smooth. Pour into a small jar with lid and set aside.
  3. Combine 1 tablespoon of dressing with the sliced kale in a large bowl, mix to coat leaves evenly, and set aside.
  4. When quinoa is cool, add to kale along with blueberries, almonds, carrot, and tomatoes. Mix to combine, adding more dressing if desired. Top with sliced noriand serve. Save any remaining dressing for later. Makes three servings of salad and approximately 10 tablespoons of dressing.

Salad without dressing


Salad dressing (per tablespoon)



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Quinoa Egg Bake With Thyme and Garlic

 

For the ultimate morning starter, this recipe combines two superproteins: quinoa and eggs. The quinoa serves as a crust while providing 12 grams of complete protein per half-cup, while each egg offers seven grams of protein You’ll even get your iron and calcium from the spinach and milk in this tasty recipe. Make this quinoa egg bake on a Sunday, and you’ll have breakfast (at under 250 calories per square) for the whole workweek.

 

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If you’re cooking this recipe as part of the Get Fit 2015 meal plan, serve with half a grapefruit or one cup cut fresh fruit with one-quarter cup Greek yogurt.

 

INGREDIENTS

1 teaspoon butter or butter substitute
1/2 cup uncooked quinoa
8 eggs
1 1/4 cup nonfat milk
1 tablespoon garlic, chopped
1 teaspoon thyme, chopped
1/2 teaspoon salt
1/2 teaspoon pepper
2 cups packed baby spinach, roughly chopped
1 cup finely shredded romano or parmesan cheese

DIRECTIONS

  1. Preheat oven to 350°F. Grease an 8-by-8-inch glass or metal baking dish with butter; set aside.
  2. Put quinoa into a fine-mesh strainer and rinse under cold running water until water runs clear; drain well.
  3. In a large bowl, whisk together eggs, milk, garlic, thyme, salt, pepper, and quinoa. Stir in spinach, then pour mixture into prepared dish.
  4. Cover tightly with foil then jiggle dish gently from side to side so that quinoa settles on the bottom in an even layer. Bake until just set, about 45 minutes.
  5. Remove foil and sprinkle top evenly with cheese. Return to oven and bake, uncovered, until golden brown and crisp, 10 to 15 minutes more.
  6. Set aside to let cool briefly, then slice and serve.

Source: Calorie Count

SPICY ROASTED BRUSSELS SPROUTS

One good reason to eat your vegetables

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Fact: Brussels sprouts have made a comeback. And if they’re good enough to serve at restaurants across the country, then they’re good enough to serve at dinner tonight. You just need the right recipe, and we’re here to help. In our version, we toss the sprouts with sweet honey and spicy hot sauce and roast them until caramelized. Another fact: You’ll be devouring this dish all winter long.

MAKES 4 TO 6 SIDE-DISH SERVINGS
START TO FINISH: 50 MINUTES

INGREDIENTS

1½ pounds brussels sprouts

½ cup extra-virgin olive oil

¼ cup rice-wine vinegar

¼ cup honey

2 tablespoons Sriracha, or more to taste

Kosher salt and freshly ground black pepper

DIRECTIONS

1. Preheat the oven to 400°F. Trim the base away from the brussels sprouts and discard. Cut the sprouts in half.

2. In a large bowl, whisk the olive oil with the vinegar, honey and Sriracha to combine. Add the brussels sprouts and toss until they are fully coated. Season with salt and pepper to taste.

3. Spread the brussels sprouts on a baking sheet, cut sides down. Pour any extra olive-oil mixture onto the pan and tilt the pan around to distribute it.

4. Roast until the sprouts are crispy on the outside and golden and caramelized on the cut sides, 20 to 30 minutes. Serve immediately.

Oven Roasted Cauliflower

Forget florets–we’re roasting the whole cauliflower!!

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Roasted cauliflower? Been there, done that. But roasting a whole head of cauliflower? Now we’ve got your attention.

This recipe has you slathering cauliflower in a spicy yogurt marinade and roasting it at a high temperature.

The result is an amazingly delicious dish that’s as dramatic in presentation as it is easy in preparation.

Serve it with a big green salad (we suggest lime juice and olive oil for the dressing) for an easy weeknight supper or your next “the vegetarians are coming to dinner” party.

MAKES 6 SERVINGS
START TO FINISH: 1 HOUR

INGREDIENTS

1 tablespoon olive oil

1 head cauliflower

1½ cups plain Greek yogurt

1 lime, zested and juiced

2 tablespoons chile powder

1 tablespoon cumin

1 tablespoon garlic powder

1 teaspoon curry powder

2 teaspoons kosher salt

1 teaspoon black pepper

DIRECTIONS

1. Preheat the oven to 400° and lightly grease a small baking sheet with vegetable oil. Set aside.

2. Trim the base of the cauliflower to remove any green leaves and the woody stem.

3. In a medium bowl, combine the yogurt with the lime zest and juice, chile powder, cumin, garlic powder, curry powder, salt and pepper.

4. Dunk the cauliflower into the bowl and use a brush or your hands to smear the marinade evenly over its surface. (Excess marinade can be stored in the refrigerator in an airtight container for up to three days and used with meat, fish or other veggies.)

5. Place the cauliflower on the prepared baking sheet and roast until the surface is dry and lightly browned, 30 to 40 minutes. The marinade will make a crust on the surface of the cauliflower.

6. Let the cauliflower cool for 10 minutes before cutting it into wedges and serving alongside a big green salad.

Peanut Butter Maple Banana Muffins

These Peanut Butter Banana Muffins can be made ahead and frozen for a fantastic breakfast treat anytime.

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Photo: Natalie Perry

By Heather Bainbridge

Makes 14 muffins
Hands-on Time: 15 minutes
Total Time: 40 minutes

INGREDIENTS:

2 cups oat flour
1 tsp baking powder
1⁄2 tsp baking soda
1⁄4 tsp coarse sea salt, optional
2 large eggs, divided
2 tsp safflower oil
1⁄2 cup plus 2 tbsp Greek yogurt, divided
1⁄4 cup pure maple syrup
1 tsp pure vanilla extract
3 bananas, divided
2 tbsp natural unsalted crunchy peanut butter

INSTRUCTIONS:

Preheat oven to 350°F.
Prepare batter: In a large bowl, mix flour, baking powder, baking soda and salt (if using).

In a small bowl, whisk 1 egg with oil; stir in 1⁄2 cup yogurt, maple syrup and vanilla.

Add egg mixture to flour mixture and stir until just combined.

Mash 2 1⁄2 bananas and fold into mixture until just combined and no white streaks remain; mixture should still be lumpy.

Meanwhile, prepare filling: In a small bowl, mash remaining 1⁄2 banana; stir in remaining 1 egg, 2 tbsp yogurt and peanut butter until well combined.

Line 14 muffin cups with paper liners and fill one-third of each liner with batter.

Dollop 1 tsp filling into each, then divide remaining batter among liners.

Bake for 18 to 25 minutes, until a toothpick comes out clean when inserted in center.

Let cool in tin for 5 minutes, then remove muffins from tin and let cool on wire racks.

TIP: Muffins are good for about 4 days so freeze any you won’t use within that period. If following our Two-Week Meal Plan, freeze at least 2 muffins and thaw for use when called for.

Nutrients per serving (1 peanut butter banana muffin): calories: 146, total fat: 6 g, sat. fat: 1.5 g, monounsaturated fat: 1 g, polyunsaturated fat: 2 g, carbs: 20 g, fiber: 2 g, sugars: 7 g, protein: 4 g, sodium: 98 mg, cholesterol: 28 mg

Orange Salmon with Asparagus

This simple parchment supper uses just six ingredients, three of which – soy sauce, orange zest and ginger – are all about bold flavor with few calories.

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Photo: Joanne Tsakos

By Candice Kumai

Serves: 4

INGREDIENTS:

Zest 1 orange
1/4 cup freshly squeezed orange juice
1/4 cup ow-sodium soy sauce
2 tsp grated ginger
4 6-oz boneless, skinless salmon fillets
16 asparagus spears, trimmed

INSTRUCTIONS:

Preheat oven to 400°F. In a small bowl, whisk together orange zest, juice, soy sauce and ginger; set aside.

Cut 4 large pieces of parchment paper and place 1 salmon fillet onto each piece. Divide asparagus spears evenly among pieces of parchment, topping fillets.

Pour orange-soy marinade over each fillet and, working with 1 piece of parchment at a time, wrap fillets in parchment paper.

Bring top and bottom edges of parchment together. Pinch both parchment edges together at top and fold down in 1/2-inch sections, towards fillet. Fold each side of parchment in towards fillet in 1/2-inch sections.

Place parchment packets onto a baking sheet and bake for 15 minutes, or until salmon is solid and firm and asparagus is cooked through but al dente.

Nutrients per serving (6-oz orange salmon): Calories: 272, Total Fat: 10 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 4 g, Omega-3s: 295 g, Omega-6s: 780 mg, Carbs: 6 g, Fiber: 2 g, Sugars: 3 g, Protein: 36 g, Sodium: 466 mg, Cholesterol: 94 mg

Sneaky Ways to Eat Clean All Day Long

NUTRITION
By POPSUGAR Fitness

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Whether you’re trying to take off weight or improve your health, adopting a clean-eating lifestyle can be the change you need to see (and feel) the results.

Replacing processed foods with natural, unrefined options might seem like a struggle at first, but soon it will feel like second nature. If you’re curious what it’s about, or you’re ready to eat clean for a day, here’s what to do all day long.

MORNING
Start the morning with a smart sip: After you’ve sipped on some water, kick your clean-eating plan into gear with a healthy green juice or hot water with lemon before breakfast. As you hydrate with H2O, the lemon works to balance your body’s pH and aid in healthy digestion.

Skip sugar in your coffee: Your sugar-laden latte or iced coffee is (unfortunately) not a clean choice. Skip the sugar—and the calories, bloat, and crash that can come with it—and opt for a strong, bold, and unsweetened caffeinated choice instead.

Kick out refined carbs: No goods from the pastry case or bagels this morning! If you like to start the day with carbs, be sure to keep them complex (like quinoa or sweet potato) and full of fiber. This way you’ll be supporting your digestion and your energy levels.

AFTERNOON
Reach for green tea: Overstimulating with loads of coffee can leave you feeling anxious and unfocused, so swap out your second cup of joe for antioxidant-rich green tea. It’s high in catechins, which speed up liver activity and increase the production of detoxification enzymes.

Cut out condiments: Ketchup, mayo, ranch dressing—whatever comforting condiment is your pick — keep it far away from a day of clean eats. Focus on fresh natural flavors of your favorite herbs and citrus to add extra flavor and benefits to your plate. If you’re in need of something creamy on a sandwich or salad, spread on avocado for all its omega-3 acids and fiber.

Bring on the greens: When it comes to lunch and dinner, always add something green to your plate. Serve spinach with last night’s leftovers or order a satisfying salad at your favorite lunch spot. It ups the nutrition of every clean meal, every time.

EVENING
Skip the booze: Beyond all the sugar and unnecessary calories an evening cocktail offers, alcohol can keep you up or make for a restless night of sleep. Skip the booze, and opt for an all-natural mocktail instead.

Go au natural with dessert: You don’t need to say sayonara to a sweet ending at the end of your meal—just keep it clean and natural instead of overloading with sugar and chemicals. Grab a light treat like a piece of fresh fruit or a taste of dark chocolate instead to stay on course.

Keep water beside your bed: Hydration is key to any healthy lifestyle, and sipping on water through the night will keep you feeling energized and clear-headed the following morning. One of the best ways to ensure a great next day is a good night’s sleep and water ready to go in the morning!