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)



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

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

Simple Fish Tacos

Try these amazing, yet simple fish tacos.  A few fresh ingredients and a little love is all it takes for this mind-blowingly-delicious dish.

Fish Tacos

Recipe and photo: Dani Spies

YIELD: SERVES 4

PREP TIME: 20 MINUTES

COOK TIME: 5 MINUTES

TOTAL TIME: 25 MINUTES

Ingredients:

  • 6 ounces Greek yogurt
  • 1 tbsp. Taco Seasoning
  • 2 tbsp. fresh lime juice
  • 2 cups finely shredded cabbage (or coleslaw mix)
  • 12 ounces mahi mahi
  • 2 tsp. extra virgin olive oil
  • Salt and pepper
  • ½ cup pico de gallo
  • 8 corn tortillas

Directions:

In a small bowl combine Greek yogurt, taco seasoning and limejuice.  Mix in cabbage until you have a nice light, creamy, cabbage slaw.  Set aside.

Slice uncooked fish into ¼-inch slices (see video for example) and season with salt and pepper.  Heat 1 tsp. of oil in a medium non-stick sauté pan and ad fish to pan.  Cook for 2 minutes on the first side and then two more minutes on the flip side or until just cooked through.

To assemble tacos:  Layer a heaping tablespoon of the slaw on the bottom of a tortilla.  Top with 3-4 slices of fish and a heaping tablespoon of pico de gallo. Repeat until you have made 8 tacos and enjoy!!

Makes 8 tacos or 4 servings.

Nutritional Analysis

Nutrients per 2 tacos: Calories: 262; Total Fat: 4.1g; Saturated Fat: 0.6g; Cholesterol: 80mg; Carbohydrate: 28.5g; Dietary Fiber: 4.2g; Sugars: 2.3g; Protein: 28.1g

Clean Eating Spinach Salad Jars

I love these simple and delicious salad jars. They are protein packed and super convenient to take anywhere, enjoy!!

Spinach Salad Jars

Recipe & Picture: Dani Spies

YIELD: 4 SALAD JARS

PREP TIME: 20 MINUTES

COOK TIME: 0 MINUTES

TOTAL TIME: 20 MINUTES

Ingredients:

Salad Jars

  • 2 cups garbanzo beans, rinsed and drained
  • 1 cup diced tomatoes
  • ½ diced red onion
  • 4 oz. baby spinach (4 big handfuls)
  • 4 white mushrooms
  • 4 hard-boiled eggs

Quick Salad Dressing  (for 1-2 salads)

  • 1 tbsp. extra virgin olive oil
  • 2 tbsp. balsamic vinegar
  • A pinch of salt and pepper

Directions:

Salad Jars 

Layer ingredients in the order they are listed in a 1-pint mason jar.  Pop on the lids and store in the refrigerator for up to 5 days.

Salad Dressing

Pop all the ingredients into an empty spice jar or small Tupperware container.  Shake well and drizzle over the salad jar.

Nutritional Analysis

Nutrients per salad jar (no dressing):  Calories: 247; Total Fat: 6.5g; Saturated Fat: 1.8g; Cholesterol: 211mg; Carbohydrate: 33.2g; Dietary Fiber: 6.8g; Sugars: 3.2g; Protein: 14g

Nutrients per jar of dressing:  Calories: 130; Total Fat: 14g; Saturated Fat: 2g; Cholesterol: 0mg; Carbohydrate: 2g; Dietary Fiber: 0g; Sugars: 2g; Protein: 0g