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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

Print recipe
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

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

Print recipe
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

Shakshuka (eggs in tomatoes)

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Shakshuka (also spelled “shakshouka” and “chakchouk”) is a flavorful Middle Eastern and North African dish made of tomatoes, egg, and spices. It is a healthy combination of vegetables (tomato and onion), protein (eggs) and healthy fats (olive oil). Made in one pan, it is as easy to make as it is to clean up! It is delicious with a nice slice of crusty bread.

Shakshuka | GuessWhosCooking.com | Healthy, easy, simple, vegetarian, gluten free, dairy free, soy free

Shakshuka

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Serves 3
Prep time 5 minutes
Cook time 22 minutes
Total time 27 minutes
This incredibly flavorful recipe is a great way to have vegetables for breakfast. Using fresh tomatoes instead of canned gives it a hearty, chunky texture and avoids potentially harmful BPA or other chemicals in can liners, which may be leached more easily due to the acidity of tomatoes. Tomato paste is available in glass jars and tetra paks. With that said, the nutrition benefits of eating canned tomatoes outweighs the risk of not eating enough vegetables, so if canned is your only option, go for it!

Ingredients

  • 2 tablespoons olive oil
  • 1/2 medium yellow onion (diced)
  • 2 cloves garlic (minced)
  • 3 cups ripe tomato (diced)
  • 1/4 cup tomato paste
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon salt (or to taste)
  • 6 large eggs

Optional

  • 2 cups fresh baby spinach

Directions

Step 1
Heat oil in a large skillet over medium-high heat. Add onion and cook until onions begin to brown, 5-7 minutes, stirring occasionally. Add garlic and cook for 30-60 seconds or until fragrant. Add tomatoes, tomato paste, cumin, paprika, and salt and cook for 2 minutes, stirring occasionally, until tomatoes start to break down. Add spinach if using and cook until it begins to wilt, 1-2 minutes.
Step 2
Crack eggs on top of tomato mixture, cover and simmer until eggs are set, about 7-10 minutes.

Shakshuka | GuessWhosCooking.com | Healthy, easy, simple, vegetarian, gluten free, dairy free, soy free

Shakshuka | GuessWhosCooking.com | Healthy, easy, simple, vegetarian, gluten free, dairy free, soy free

Asian Chicken Marinade

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Asian Chicken Marinade | GuessWhosCooking.com | Healthy, easy, simple, gluten free, dairy free

This simple, healthy Asian-flavored marinade can be used for baked or grilled chicken.

Asian Chicken Marinade

Print recipe
Serves 4 - 6
Prep time 5 minutes
Cook time 30 minutes
Total time 35 minutes
This simple, healthy Asian-flavored marinade can be used to bake or grill chicken.

Ingredients

  • 3 tablespoons low sodium tamari
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon cooking oil, such as grapeseed, canola, or olive oil
  • 1 tablespoon minced garlic
  • 1 teaspoon minced ginger
  • 1 - 1 1/2lb boneless skinless chicken (breast, thighs, or both)

Directions

Step 1
Combine all ingredients except chicken in a medium bowl, mixing well. Add chicken, cover with marinade, and cover the bowl. Refrigerate for 2-24 hours.
Step 2
Grill chicken on an outdoor grill or on a stovetop grill pan, flipping once nice grill marks have formed, until internal temperature reaches 165° F, or finish in oven once both sides have nice grill marks. Another option is to bake at 350° F until internal temperature reaches 165° F, about 20-30 minutes, depending on the thickness of the chicken.
Step 3
Serve sliced or chopped on a salad.

25 Healthy & Fun Game Day Recipes

Appetizers, Dessert, Entree, Recipes, Sides, Snacks, , , , , , , , , ,

25 Healthy and Fun Game Day Recipes | Guess Who's Cooking | Recipes are mostly minimally processed, plant-based, and low in added sugar and refined flours. Perfect for the Super Bowl!

Looking for a healthier recipe to share during the big game? Here are 25 recipes that are healthy, fun and delicious. For those with special needs or tastes, many recipes are:

  • Made with whole, real foods
  • Vegan
  • Lower-carb
  • No-sugar-added

Appetizers, Sides, & Snacks

Asian Cole Slaw

Baked Falafel

Bean & Corn Dip

Brussels Sprouts Chips

Chex Mix Pumpkin Seeds

Eggplant “Fries”

Mexican Zucchini Fritters

Pizza Hummus

Rosemary Sesame Pecans

Salt and Vinegar Pumpkin Seeds

Savory Roasted Chickpeas

Vegetarian Baked Beans (lower sugar)

 

Entrees

Cajun Meatloaf

Cauliflower Pizza Crust

Copycat Chipotle Barbacoa

Fishy Nuggets

Mexican Taco Meatloaf

Personal Portabello Pizzas

Pizza Omelet

Slow Cooker Barbecue Chicken

Slow Cooker Buffalo Chicken

White Chicken Chili (dairy-free)

 

Desserts

Black Bean Brownies

Buckeyes

Chickpea Blondies

 

6 Healthy Valentine’s Day Breakfast Recipes

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6 Healthy Valentines Day Breakfast Recipes | Guess Who's Cooking

The recipes below are healthy, natural, whole food breakfasts that are delicious and will impress your Valentine!

 

French Toast Apples

French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains

 

Savory Oatmeal

Umami Oatmeal - GuessWhosCooking.com - Savory oatmeal with sauteed veggies, chicken, and egg

 

Breakfast Cookies

Breakfast Cookies - vegan, no added sugar, healthy. www.guesswhoscooking.com

 

Coconut Flour Pancakes with Berry Chia Jam

Berry Chia Jam

 

No-Tatoes O’Brien

No-Tatoes O'Brien (Rutabaga)

 

Pizza Omelet

Pizza Omelet

French Toast Apples

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French toast is a very popular breakfast item at restaurants, but is the opposite of a balanced meal. Traditional versions are prepared using white bread (refined flour) and high amounts of sugar, often followed by a flooding of sugary maple syrup or artificial “pancake syrup” or “original syrup.” Did you ever notice that those cheaper syrups at the grocery store aren’t even called “maple syrup”?

Instead, this recipe replaces the unhealthy white bread with much healthier apples, and contains no added sugar. Try serving this recipe with something other than syrup, such as fresh berries, nuts, and/or natural nut butter.

French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains

French Toast Apples

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This healthy recipe replaces white bread with apples to make a delicious French "toast."

Ingredients

  • 2 Medium to large apples
  • 1 Large egg
  • 1 tablespoon unsweetened almond milk
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon virgin coconut oil (or other medium to high heat cooking oil)

Optional

  • 6-8 drops liquid stevia
  • 1/2 teaspoon vanilla extract

Directions

Step 1
Cut the apples into 1/2 inch rounds, then use a paring knife to cut out the core.
Step 2
In a medium bowl, whisk the eggs, almond milk, cinnamon, and if using, vanilla and stevia.
Step 3
Heat a nonstick skillet (non-Teflon preferred) over medium heat. Add the oil.
Step 4
Dip the apple slices into the egg mixture, then onto the skillet. When the bottoms become golden brown, about 3 minutes, flip the apples with a spatula and cook the other side until golden brown, about 3 minutes.
Step 5
Repeat step 4 until all apple slices are cooked. Remove from pan and serve with your choice of berries, a touch of maple syrup, or nut butter.

French Toast Apples | Guess Who's Cooking | Healthy, easy, lower carb, no added sugar, no refined grains. Great for breakfast, brunch, Valentine's Day, Mother's Day, or Father's Day

French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains

French Toast Apples | Guesswhoscooking.com | Healthy, easy, lower carb, no added sugar, no refined grains

Egg Muffins (A.K.A. Mini Fritatta or Omelet Muffins)

Entree, Recipes, Snacks, , , , , , , , , , ,

Egg Muffins

I have suggested this recipe to dozens of people, and many of them make these quick breakfast treats regularly! You can use whatever fillings you’d like to keep it interesting. For inspiration, think about what fillings you would enjoy in an omelet. For the healthiest egg muffins, emphasize the veggies, but avoid  processed meats (bacon, sausage, ham, etc.) and keep cheese to a minimum, if you use it at all.

Veggie filling ideas:

  • Mushrooms (sauteed) + spinach/chard (sauteed)
  • Broccoli (lightly cooked, or thawed from frozen) + raw tomato (halved cherry/grape tomatoes)
  • Butternut squash (cooked) + sage
  • Bell peppers (raw or cooked) + onion (raw or cooked)
  • Leftover grilled vegetables, chopped
  • Pizza  = marinara/pizza sauce + favorite pizza toppings (mushrooms, spinach, bell peppers)

Egg Muffins

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These mini frittatas are a favorite recipe of many. Use your favorite veggies and fillings!

Ingredients

  • 10 Large eggs
  • 2 cups vegetables of choice
  • 1/2 teaspoon Salt
  • Oil for greasing pan

Directions

Step 1
Preheat oven to 350 degrees F. Grease a muffin tin with oil, such as olive oil or coconut oil.
Step 2
Whisk eggs. Add vegetables of choice and salt. Feel free to add other fillings, herbs, or spices. Pour egg mixture into muffin tin until cups are 2/3 full.
Step 3
Place muffin tin in oven and bake 20-25 minutes, until golden brown on top. Remove from the oven, let cool, and serve or store in the refrigerator up to 4-5 days.

 

Egg Muffins (AKA Mini Frittatas or Omelet Muffins) | a healthy, quick, easy breakfast | Low carb, high protein, high vegetable recipe | Guess Who's Cooking.