Monthly Archives: August 2015

Mediterranean Salmon Salad

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Mediterranean Salmon Salad

This recipe puts a healthy Mediterranean twist on tuna (or salmon) salad and uses hummus instead of mayonnaise. You can leave out any ingredients that you dislike, or add in new ingredients like capers, fresh tomatoes or cucumber, feta cheese, or fresh basil.

Mediterranean Salmon Salad

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Serves 2
Prep time 10 minutes
This recipe puts a healthy Mediterranean twist on tuna (or salmon) salad and uses hummus instead of mayonnaise. You can leave out any ingredients that you dislike, or add in new ingredients like capers, fresh tomatoes or cucumber, feta cheese, or fresh basil.

Ingredients

  • 1 6-oz can salmon or tuna (drained)
  • 1/4 cup red bell pepper or other color (diced)
  • 1/4 cup jarred artichoke hearts (quartered)
  • 2 tablespoons olives (sliced)
  • 2 tablespoons sundried tomatoes (julienned)
  • 2-3 tablespoons hummus
  • 1 tablespoon fresh parsley (minced)
  • 1 teaspoon lemon juice

Directions

Step 1
Combine all ingredients, starting with 2 tablespoons hummus. Add more if necessary to reach desired consistency. Serving suggestions: on mini bell peppers, in a lettuce or collard wrap, in a sandwich on whole grain bread, or on top of a salad.

Mediterranean Salmon Salad Mediterranean Salmon Salad Mediterranean Salmon Salad

 

Whole Grain Salad with Miso Dressing

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Whole Grain Salad with Miso Dressing | GuessWhosCooking.com

This recipe can be made with any whole grain of choice. Farro was used in these photos, but you could also try brown rice, buckwheat, quinoa, or any other whole grain. Cooking time and water quantity depends on the grain. Use this chart for specific cooking instructions for various grains.

This salad can be an entree for dinner or made ahead and brought as leftovers to lunch, or it could be served as a side dish. It can be served room temperature or cold.

Whole Grain Salad with Miso Dressing

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Serves 4
This salad can be served at room temperature or cold and makes a great entree or side dish to serve to a group or bring to lunch.

Ingredients

  • 1 cup whole grain of choice (farro used in these pictures)
  • 1 12-14 oz. package of firm or extra firm tofu
  • 1 red bell pepper
  • 1 cup shelled edamame
  • 1 tablespoon cooking oil such as canola or olive oil (divided)
  • 2 teaspoons reduced sodium tamari or soy sauce
  • 1 tablespoon sesame seeds
  • 2 cups carrots (peeled and diced)

Dressing

  • 1/4 cup miso (reduced sodium if possible)
  • 1/4 cup rice or white vinegar
  • 1 tablespoon sesame oil
  • 1/4 cup shallot (minced)

Directions

Step 1
Rinse the grains, then add to a saucepan with the amount of water in this chart: http://wholegrainscouncil.org/recipes/cooking-whole-grains. Bring to a boil, then reduce heat to a simmer and cook for the time listed in the chart. When grains are tender, drain any excess water and fluff with a fork.
Step 2
Meanwhile, drain the tofu and place between two towels and gently squeeze to remove excess liquid. Cut into cubes. Heat a skillet over medium high heat, then add 2 teaspoons oil. Add tofu and cook until it gets crisp on most sides, stirring occasionally, about 7-8 minutes. Add tamari and cook for one more minute.
Step 3
Preheat oven to 400˚F. Toss carrots with 1 teaspoon oil then spread into an even layer on a baking sheet. Bake for about 15 minutes or until carrots are tender, stirring halfway.
Step 4
Combine all dressing ingredients in a small bowl or jar and stir until well combined. In a large bowl, combine all salad ingredients and toss with the dressing. Garnish with sesame seeds. Serve at room temperature or cold.

Whole Grain Salad with Miso Dressing | GuessWhosCooking.com | Healthy, can be made gluten free, dairy free, vegetarian, vegan

Whole Grain Salad with Miso Dressing | GuessWhosCooking.com | Healthy, can be made gluten free, dairy free, vegetarian, vegan

Roasted Veggie Lunch Bowl

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Take 30 minutes on Sunday to prepare and assemble these lunch bowls for the week. Grab and go on your way out the door and enjoy a satisfying lunch that doesn’t require reheating. You can change up any of the components – beans or grilled chicken instead of tofu, roasted cauliflower instead of broccoli, spinach or kale instead of arugula, etc. Get creative!
Roasted Veggie Lunch Bowl | GuessWhosCooking.com | Healthy, quick, easy, simple, gluten free, dairy free, vegetarian, vegan

Roasted Veggie Lunch Bowl

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Serves 4
Prep time 10 minutes
Cook time 20 minutes
Total time 30 minutes

Ingredients

  • 1 sweet potato (peeled or unpeeled, sliced into 1/4 inch slices)
  • 2-3 cups broccoli (cut into florets)
  • 4 cups baby arugula
  • 2 cups grape tomatoes (halved)
  • baked tofu (cubed)
  • 2 tablespoons olive oil
  • 1/2 cup hummus
  • salt to taste

Directions

Step 1
Preheat oven to 400˚F. Toss sweet potato and broccoli with olive oil and spread in an even layer on a baking sheet. Bake for about 20 minutes, flipping sweet potato and stirring broccoli halfway, until vegetables are tender and golden brown. Add salt to taste.
Step 2
Assemble 1/4 of the arugula, tofu, tomatoes, sweet potato, and broccoli into a bowl or reusable container. Top each serving with 2 tablespoons hummus. Serve warm or portion into 4 containers, refrigerate, and bring one to lunch each day.

Roasted Veggie Lunch Bowl | GuessWhosCooking.com | Healthy, quick, easy, simple, gluten free, dairy free, vegetarian, vegan

Roasted Cauliflower with Miso Sauce

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Roasted Cauliflower with Miso Sauce | GuessWhosCooking.com | Healthy, quick, easy, simple, gluten free, dairy free, vegetarian, vegan
If you’re not a fan of cauliflower, you probably haven’t tried it roasted yet. Caramelized cauliflower combined with a simple miso sauce makes this an incredibly flavorful appetizer or side dish.

Roasted Cauliflower with Miso Sauce

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Serves 6
Prep time 5 minutes
Cook time 25 minutes
Total time 30 minutes
This flavorful recipe is easy, healthy, gluten-free, dairy-free, low-carb, and vegan.

Ingredients

  • 1 head cauliflower (cut into florets)
  • 2 tablespoons olive oil
  • 1/4 cup miso (low sodium preferred)
  • 1 tablespoon rice wine vinegar or white vinegar
  • 1 tablespoon water
  • 1 teaspoon lemon juice
  • 1 tablespoon sesame seeds

Directions

Step 1
Preheat oven to 400˚F. Toss cauliflower florets with olive oil and place in a single layer on a baking sheet. Bake for 20-25 minutes, tossing 2-3 times, until cauliflower is well browned.
Step 2
Meanwhile, combine miso, vinegar, water, and lemon juice.
Step 3
Toss cauliflower with miso sauce, then garnish with sesame seeds and serve.

Roasted Cauliflower with Miso Sauce | GuessWhosCooking.com | Healthy, quick, easy, simple, gluten free, dairy free, vegetarian, vegan

Thai Stuffed Peppers

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Thai Stuffed Peppers
Change up the standard old stuffed peppers with this Thai-flavored recipe that loads up the veggies, turns up the flavor, and skips the cheese. To make this a vegan/vegetarian dish, use precooked whole grains such as quinoa, buckwheat, or brown rice instead of turkey.

 

Thai Stuffed Peppers

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Serves 6
Prep time 25 minutes
Cook time 25 minutes
Total time 50 minutes
Tired of plain old stuffed peppers? Add some international flair with these healthy Thai stuffed peppers.

Ingredients

  • 6 medium bell peppers
  • 1 tablespoon cooking oil, such as canola, coconut, or olive
  • 1lb lean ground turkey (organic preferred, or at least no antibiotics used)
  • 1/2 cup yellow onion (diced)
  • 1 teaspoon garlic (minced)
  • 2 cups Chinese or Japanese eggplant (chopped)
  • 2 cups white mushrooms (diced)
  • 1/2 cup natural peanut butter (organic preferred)
  • 1 1/2 tablespoon low sodium tamari or soy sauce
  • 2 teaspoons sambal oelek or other hot/chili sauce to taste

Directions

Step 1
Preheat oven to 400˚F. Cut tops off bell peppers and set aside. Remove rind and seeds from the inside and discard. Remove bell pepper stems and chop, then set aside.
Step 2
Heat oil in a large skillet over medium high heat. Add the onion and turkey and stir occasionally until meat is mostly cooked, about 3-4 minutes. Add garlic, eggplant, and mushrooms, until vegetables start to soften, stirring occasionally. Add chopped bell pepper tops and cook for about 1 minute.
Step 3
Combine peanut butter, tamari, and sambal oelek in a small bowl, blender, or food processor. Stir into turkey mixture and remove from heat. Place bell pepper bottoms into a baking dish such as an 8x8" pan or cake pan. Fill with turkey mixture, then bake for 20-25 minutes until tops start to brown and bell peppers become tender and look a little shriveled on top. Serve warm.

 

Thai Stuffed Peppers