Superfood Salad with lemon vinaigrette

By: Iowagirleats

**Love this salad!!  My family liked it as well!  I will make this again soon!

Serves 5:

Ingredients:
1/2 cup dry quinoa
1/3 cup chopped red onion
1 orange, peeled and segments chopped
1 avocado, chopped
1 cup canned black beans, rinsed and drained
1 cup pomegranate arils (about 1 pomegranate worth)
1 cup frozen corn, thawed
1/3 cup chopped cilantro
salt and pepper to taste

lemon vinaigrette:
2 lemons, juiced (1/4 cup)
2 garlic cloves, finely minced
dash of sweetener (agave syrup, stevia, white sugar)
salt and pepper to taste
6 tbsp extra virgin olive oil

directions:
1.  Cook quinoa according to package...cool
2. Make lemon vinaigrette.  combine all ingredients in a jar with a tight lid and shake to combine.
3.  Combine cooled quinoa with all ingredients.  Pour vinaigrette over the salad and stir to combine.  Serve cold or room temp

Racing Vegan

A lot of people ask me if I get enough protein eating vegan to keep up with my active lifestyle.  The answer is Yes!!  I did a half ironman last weekend and had my best finishing time ever, and I did it eating vegan.  I am careful to eat protein and healthy carbs to keep my energy up.  Most americans consume too much protein.  I just had my blood work done and my cholesterol was 144.  In the Engine 2 diet book, the author claims that being under 150 makes you heart attack proof.  This way of eating works!  Plus, I feel better than ever!  It does take planning, but with proper time management, this way of eating can work into your life.  

Vegetable White Bean Hash

By:  Forks over Knives Cookbook by Del Sroufe

**Yum!  That is what I have to say about this dish!  My husband loved it as well!  I served it as a side to my veggie burger.  The rosemary and orange juice add a special touch to this recipe!  It reheats well for left overs.  This will definitely go into my side dish rotation!

Serves 4 (I think more like 6)

1 leek, white part only, finely chopped
1 red bell pepper, seeded and diced
3 cloves garlic, peeled and minced
2 tsp minced rosemary
1 large turnip, peeled and diced
1 med sweet potato, peeled and diced
zest and juice of 1 orange
One 15 ounce can white beans, drained and rinsed
1 cup chopped kale (I did 2)
salt and pepper to taste

Place the leek and red pepper n a large saucepan and saute over medium heat for 8 minutes.  Add water 1 to 2 tbsp at a time to keep the vegetables from sticking to the pan (I used vegetable broth instead of water).  

Add the garlic and rosemary and cook for another minute.  Add the turnip, sweet potato, orange juice and zest, and the beans and cook for 10 minutes or until the vegetables are tender.  I added some vegetable broth to the mixture to help the vegetables cook and not stick.  Add the kale, season with salt and pepper, and cook until the kale is tender, about 5 minutes.

Vegetable and Chickpea Ragout

From:  Self Magazine by Wendy Giman

*I doubled this recipe since it only serves 2.  It was very good!  My whole family liked it.  I added chicken sausage to my husband and son's since they eat meat.  They really liked the meal.  It was a delicious one pot meal that I will make again!  

Serves 2

Ingredients:
1 can diced tomatoes (14.5 ounce)
1 cup canned chickpeas, rinsed and drained
1/2 cup onion and garlic mix (see below)
1/2 cup broccoli and red bell pepper mix (see below)
1/2 tsp salt
1/4 tsp dried oregano
1/4 tsp black pepper
1/8 tsp red pepper flakes
4 artichoke hearts in water, drain and quarter
1/2 cup frozen peas
1/4 cup sliced black olives
1/2 cup whole wheat penne, cooked

Onion/garlic mix: Finely dice 1 onion and 2 cloves garlic.  Heat a heavy skillet over high heat.  Saute until soft, approx 6 min.  I saute using vegetable broth...not oil.

Broccoli and Red bell pepper mix:  Finely dice 1/2 head broccoli and 1 large red bell pepper (seeded and cored).  Heat a skillet over high heat.  Cook until vegetables are soft, approx 3 minutes.

Simmer tomatoes, chickpeas, onion and garlic mix, broccoli and red bell pepper mix, salt, oregano, pepper, pepper flakes and 1/2 cup water in a medium pot until liquid reduces by half, about 20 minutes.  Add artichokes, peas, and olives: cook 10 min more.

Thai Noodle Soup

From:  Forks over Knives Cookbook by Del Sroufe

Serves 4

1 med yellow onion, peeled and julienned
1 med carrot, peeled and julienned
6 ounces shiitake mushrooms, stems removed
3 cloves garlic, peeled and minced
1 tbsp minced ginger
2 cups sliced bok choy
4 cups vegetable stock (I used vegetable broth)
2 tbsp low sodium soy sauce
zest and juice of 1 lime
1 serrano chile, stemmed and thinly sliced
6 ounces brown rice noodles, cooked according to package
1 cup bean sprouts
1/2 cup cilantro, chopped
I added one package extra firm tofu.  I seared it and put it in the broth before serving

1. Place the onion, carrot, and mushrooms in a medium pot and saute for 7 to 8 minutes.  Add water 1 to 2 tbsp at a time to keep the vegetables from sticking to the pan.  Add the garlic, ginger, bok choy, vegetable stock, soy sauce, lime zest and juice, and serrano chile.  Bring to a boil over high heat.  Reduce the heat to medium, and simmer for 10 minutes.

2. To serve, divide the noodles between four individual bowls.  Pour the soup mixture over the noodles and garnish with bean sprouts and cilantro.

Rotini and Black Bean Salad

From:  Pasta Salad Cookbook by Barbara Lauterbach

I followed this recipe but also varied it quite a bit.  I noted in blue writing what I did differently.  This is another salad that tastes better over time since the flavors get stronger.  Also, another good one to pack in my kids lunches.  I doubled the recipe when I made it so we'd have leftovers.

Ingredients:
8 oz whole wheat/whole grain rotini pasta
6 tbsp balsamic vinegar
1/2 tsp minced garlic
3 tbsp extra virgin olive oil
1 can black beans
1/2 c. cherry tomatos (I used roma tomatos)
1/2 c. frozen corn, thawed
1/4 c. chopped green onion, white parts
juice of 1/2 lemon
1/4 c. chopped fresh chives
1 tbsp fresh cilantro
1 ripe avocado
salt/pepper to taste
1 tbsp fresh cilantro (I used an entire bunch)

*First of all, I doubled the recipe above.  Then, I added 1 red bell pepper, 1 bunch cilantro (instead of 1 tbsp), 1 tsp cumin, several dashes cayenne pepper, & garlic salt to taste.  I also used more beans and corn than it called for. In addition, double the dressing recipe.  As the pasta sits, it absorbs the dressing.  You need to add more prior to serving.  I grilled chicken breast to put in the salad for the family members that eat chicken.  If I would've had fresh spinach, I would have put that in it as well.

Cook the pasta according to the directions on box.  Rinse with cold water and drain.  Whisk together the balsamic vinegar and garlic in a bowl.  Season with salt and pepper.  Then, whisk oil in until dressing thickens.  Add beans, corn, onion, chives, cilantro, bell pepper, etc. to the pasta.  Pour dressing over pasta and toss.  Add cubed avocado to pasta and fold in.  Refrigerate at least an hour or longer before serving.

Kale Pesto Gnocchi

From:  The food Medic

*This is delicious!  Just be careful to not overcook...you don't want mushy gnocchi!

Ingredients:
1 package potato gnocchi (I buy the whole wheat gnocchi from Trader Joes)
3 cloves garlic
1/2 cup kale
1/4 cup pine nuts
1 lemon, zested
2 tbsp extra virgin olive oil
salt and pepper to taste

Put the kale, garlic, and pine nuts on a pile on a cutting board.  Start chopping...continue chopping until everything is finely chopped (see picture 1).  In a bowl, add pesto mix, lemon zest, lemon juice, and olive oil.  Mix and salt and pepper to taste.  Set aside.

In a pot of boiling salted water, add the package of gnocchi and boil over medium heat until they float...about 2 minutes.  DO NOT OVERCOOK!  They get mushy and icky!  Drain, place back in pot and add the pesto mix.  Serve warm.