Recipes for Meatless Monday (or any day!)

      Wondering what to eat for Meatless Monday? Here area a couple of great recipes! I made enough to take for lunch all week!

Lime Cilantro Quinoa Salad
     From www.5dollardinners.com

Ingredients:
Salad:
3 cups cooked quinoa (1 cup dry)
3/4 cup dried fruit (I used golden raisins and cranberries)
1/4 cup pine nuts, toasted
1/4 cup cilantro, finely chopped
1 bell pepper of any color, chopped

Dressing:
1/4 cup lime juice
1/4 cup olive oil
1 teaspoon Dijon mustard (it's used as an emulsifier - to keep the oil and vinegar from separating)
2 garlic cloves, minced (I used a garlic press)
Pinch of salt

Directions:
1. Prepare quinoa using package directions.
2. Mix all salad ingredients together in a large bowl
3. In a seperate, smaller bowl, whisk together all dressing ingredients
4. Pour the dressing over the salad and mix thoroughly
5. Can be stored in an airtight container in the fridge!

Greek Salad
     Adapted from "Skinny Bitch" by Rory Freedman and Kim Barnouin

Ingredients:
Salad:
3 tomatoes, diced
1-2 cucumbers, peeled and diced
1 cup pitted kalamata olives, halved
1/2 red onion, thinly sliced
Optional: tofu cubes or feta cheese

Dressing:
2 tablespoons red wine vinegar
4 garlic cloves, minced (I used a garlic press)
1 teaspoon Dijon mustard
1/2 teaspoon fine sea salt
1/2 teaspoon black pepper
1/4 cup olive oil

Directions:
1. In a small bowl, whisk together the dressing ingredients, except the olive oil. Once mixed, slowly whisk in the olive oil. Set aside
2. In a large bowl, combine the salad ingredients, except the tofu or feta cheese.
3. Pour the dressing over the salad and mix thoroughly.
4. Add tofu or feta right before serving.
5. Can serve as a dish of itself or over salad greens.

Lunch!

   
     This, along with fruit and a dark chocolate square, is going to be my lunch all week! Its a great option for Meatless Monday, and if you don't use feta cheese it makes a vegan meal! This is a great way to meet your daily recommendations for grains and vegetables! Enjoy!

Cheers,
Brittney

Great Grains!

     There are many varieties of grains available on the market today. Most people are probably most familiar with wheat, which is commonly found in breads and pastas, rice, and oatmeal. Other grains that have been getting more attention as of late include: quinoa, millet, and barley. Grains are a good sources of fiber and many nutrients including: potassium, selenium, B vitamins, iron, and protein.

     Whole grains are all the rage these days, but what exactly makes whole grain better than the standard refined grain? The difference is how the grain is processed. A grain is refined by removing the bran and hull and therefore is no longer "whole". Whole grains still have these components, which provide nutrients and fiber. The bran is the outer shell of the grain and contains most of the fiber. The germ is the part that would sprout into a new plant, it contains most of the nutrients. Refined grains are often enriched, to add back nutrients that are removed in the refining process. The food company essentially sprays a mixture of nutrients onto the refined grains.

      The 2010 Dietary Guidelines for Americans recommend making half your grains whole each day. Some foods that are available as a whole grain option include: bread, bagels, English muffins, pasta, tortillas, and pizza crusts. Make sure you check the food label on a product and see that "whole wheat flour" is the first ingredient, not something else such as refined flour or enriched flour. Due to labeling law intricacies, some products can be labeled as whole wheat, or with other misleading names, even if that is not the main source of grain.

     Here is a great quinoa recipe. This makes an excellent side dish at dinner or lunch, or as a main dish with a side of fruit and/or vegetables!

Quinoa Salad with Dried Fruit

Salad:
1 cup quinoa grains
salt and black pepper
2 tablespoons pine nuts
1 rib celery, finely diced
1/3 cup red onion, finely diced
1/2 yellow bell pepper, finely diced
12 dried cranberries, cut in half
1/3 cup dried currants

Dressing:
1 teaspoon ground cumin
2 tablespoons lemon juice
1/2 teaspoon paprika
1 tablespoon chopped fresh parsley
1 teaspoon ground coriander

1. Rinse quinoa in a sieve, under cold running water several times to remove bitter flavor. Make quinoa using package directions.
2. Toast pine nuts in a dry frying pan for 1-2 minutes, until they are golden brown
3. Transfer quinoa to a large bowl and stir in celery, onion, bell pepper, cranberries, currants, and pine nuts.
4. Whisk together dressing ingredients in a bowl and stir into the salad.
5. Season to taste with salt and pepper.
6. Serve garnished with parsley.

Enjoy!

For more information on the USDA's 2010 Dietary Guidelines for Americans please visit: http://www.cnpp.usda.gov/dgas2010-dgacreport.htm

Cheers,
Brittney