Black bean avocado salad with lime and cilantro

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bean-salad-opt

bean-salad-opt

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Black bean avocado salad with lime and cilantro
Recipe type: 1 Protein and/or 1 Starch
 
The beans in this recipe can "count" as protein or starch. Use any type of beans (black, pinto, kidney, garbanzo) or mix several types.
Ingredients
  • ¼ c balsamic vinegar
  • ⅛ - ¼ c water
  • juice of 1 small fresh lime
  • ¼ c olive oil
  • 1 can black beans, well drained
  • 1 can garbanzo beans, well drained
  • 1 can pinto beans, well drained
  • 1 red pepper, diced
  • 1 yellow pepper, diced
  • ½ medium onion, very finely minced
  • 1 bag (10 oz) frozen white corn
  • 1 pint cherry or grape tomatoes, halved
  • ½ bunch cilantro, washed and chopped
  • 1 cup fresh snap peas, washed, de-stringed, and halved
  • 2 ripe avocados, diced
  • Salt and pepper
Instructions
  1. Prepare dressing: In a small bowl, combine vinegar, water, and lime juice. Whisk in olive oil and set dressing aside.
  2. Mix remaining ingredients except avocados. Just before serving, toss with dressing and top with diced avocados.
  3. Season with salt and pepper to taste.

 

Basic Grilled Salmon

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grilled salmon

grilled salmon

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Grilled Salmon
 
Ingredients
  • 1 lb Salmon filet (or similar, "steak-like" fish)
  • 1 tbsp olive oil
  • Seasonings to taste (dried dill, sea salt, pepper, lemon juice)
Instructions
  1. Preheat a gas grill to medium heat.
  2. Rinse salmon filet under cool running water and place on board or platter.
  3. Lightly brush skin and flesh sides of salmon with olive oil.
  4. Season salmon as desired with dried dill, sea salt, pepper, and/or lemon juice.
  5. Place the salmon directly on the grill with the flesh side facing the grill, and cook for 2 minutes.
  6. Flip salmon filet over so skin side rests on grill and continue cooking until salmon is opaque and flakes easily, about 4-8 minutes.

 

Quinoa Stuffed Zucchini

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Stuffed zucchii and mixed power greens salad

Stuffed zucchii and mixed power greens salad

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Quinoa Stuffed Zucchini
 
Ingredients
  • 4 medium zucchini
  • 2 tablespoons olive oil, divided
  • Salt and Pepper to taste
  • 2 cups vegetable broth
  • 1 cup uncooked quinoa
  • 8 oz mushrooms, finely chopped
  • 2 shallots, diced
  • 4 ripe plum tomatoes, diced
  • 4 cloves garlic, minced (or pressed in a garlic press)
  • 2 sprigs fresh thyme, leaves removed and chopped and stems discarded
  • 1 tablespoon butter
  • ½ cup fresh grated parmesan
  • ½ cup packed fresh basil, chopped
Instructions
  1. Preheat oven to 400 degrees.
  2. Cut zucchini in half lengthwise and scoop out the seeds. Discard the seeds and place the zucchini halves, cut side down on a lightly oiled baking sheet.
  3. Brush the top sides of the zucchini lightly with 1 tablespoon olive oil and season with salt and pepper. Bake in oven 20-25 minutes, until soft when pierced with a fork.
  4. While zucchini are cooking, bring vegetable broth to a boil in a small pan. Add the quinoa, cover and simmer 15 minutes until quinoa is cooked.
  5. While the quinoa is simmering, prepare the mushrooms, shallots, tomatoes, garlic and thyme.
  6. Heat butter in a large skillet over medium heat.
  7. Add the shallots to skillet and cook 2-3 minutes.
  8. Add 1 tablespoon olive oil to skillet, then add mushrooms, tomato, and thyme. Cook another 5-6 minutes until soft.
  9. Add garlic and cook 30 more seconds.
  10. Add the cooked quinoa to the skillet and stir to combine.
  11. When zucchini halves are cooked, remove from oven and flip them over so cut sides are up.
  12. Fill zucchini halves with quinoa mixture and set aside any remaining quinoa mixture.
  13. Heat oven broiler to high. Sprinkle stuffed zucchini with grated parmesan cheese and place under oven broiler until cheese is melted and golden brown, about 3 minutes.
  14. Remove from oven and serve plated over remaining quinoa mixture and garnished with fresh chopped basil.

 

Chia Bites

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chia bites

chia bites

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Chia Bites
 
They taste better than they look! If you prefer, dry powdered milk can be used instead of the almond meal.
Ingredients
  • ⅓ cup nut or seed butter (almond, peanut, sunflower, soynut, etc)
  • 1 tablespoon raw honey
  • 1 teaspoon raw cocoa
  • ¼ cup chia seeds
  • ¼ cup raw rolled oats
  • 3-4 tablespoons ground almond meal
Instructions
  1. Combine all ingredients except almond meal and mix well until blended.
  2. Gradually add almond meal 1 tablespoon at a time and stir until well mixed. If too sticky, add more almond meal.
  3. Roll into 1 inch balls and serve, or store to enjoy later in airtight container separated by layers of parchment paper or waxed paper.

 

Grandpa Gary’s Uncooked Pasta Sauce

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uncooked pasta sauce

uncooked pasta sauce

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Grandpa Gary's Uncooked Pasta Sauce
 
Ingredients
  • 4 or 5 large locally grown tomatoes, diced
  • Several sprigs fresh basil, to taste (I use about ½ cup, packed), chopped
  • 2-3 cloves fresh garlic, minced
  • ¼ cup olive oil
  • Kosher salt
Instructions
  1. Combine all ingredients and let them marry at room temperature for at least an hour.
  2. Serve atop cooked whole grain pasta or, for a gluten-free option serve over sautéed julienned zucchini "noodles". Top with grated parmesan cheese and a pinch of red pepper flakes if desired.

Serve Grandpa Gary’s uncooked pasta sauce over julienned zucchini “noodles” or baked spaghetti squash for a delicious summer meal.

uncooked pasta sauce over julienned zucchini noodles

Stir Fried Vegetables with Tofu

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stir fry veggies and tofu

stir fry tofu

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Stir Fried Vegetables with Tofu
 
Ingredients
  • ⅓ cup gluten free soy sauce or Bragg’s Liquid Aminos
  • ¾ cup water
  • 1 tablespoon grated ginger
  • 2 cloves garlic, minced
  • 1 TBSP sesame oil
  • 1 12-16 oz package extra firm tofu
  • 3 TBSP olive oil, divided
  • 1 medium onion, diced
  • 2 cups carrots, sliced
  • 1 large red bell pepper, seeded and sliced into strips
  • 2 cups sugar snap peas
  • 1 15 oz can baby corn, drained
  • 2 cups broccoli florets
  • 2 tsp cornstarch (or arrowroot powder)
Instructions
  1. In a medium bowl, whisk together soy sauce, water, grated ginger, and garlic.
  2. Gradually whisk in sesame oil. Set aside while preparing tofu.
  3. Drain tofu block and cut in half lengthwise, then cut into ½ inch thick slices. Pat tofu slices with paper towel to absorb excess moisture.
  4. Add tofu slices to marinade and let sit in refrigerator at least 30 minutes and up to overnight.
  5. Heat 2 TBSP olive oil in cast iron skillet over medium high heat.
  6. When oil is heated, remove tofu pieces from marinade, reserving remaining marinade, and place tofu pieces in a single layer in skillet. Cook tofu for 6 minutes, until you see a golden crust beginning to appear at the sides of the slices. During this time, do not stir or flip tofu, but gently shake pan or nudge with spatula to ensure tofu doesn’t stick to pan. Add more oil to pan if necessary. Once golden crust is visible on bottom of tofu slices, gently turn them to the other side and heat for about 4 more minutes. Gently remove tofu from skillet onto paper towel and set aside.
  7. Heat 1 TBSP olive oil in a large skillet over medium high heat. Add onions and cook 1 minute. Add carrots and peppers and cook 1 minute. Add snap peas, corn, broccoli and any additional vegetables and cook 2 more minutes, until vegetables are crisp-tender.
  8. Dissolve cornstarch or arrowroot powder into 1 cup of reserved marinade mixture by stirring together in a small bowl or shaking in a lidded glass jar. Add liquid to vegetables in skillet and simmer until sauce thickens.
  9. Return tofu to vegetables in skillet and stir until mixed. Serve over brown rice.
Notes
Any vegetables of your choice, including bok choy, zucchini, snow peas, mushrooms or others may be added or substituted

 

Rice (or Soba) Noodles with Honey Ginger Peanut Sauce

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asian peanut pasta

asian peanut pasta

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Rice Noodles with Honey Ginger Peanut Sauce
 
Ingredients
Rice Noodles Mixture
  • 1 8 oz package brown rice noodles*
  • 2 cups broccoli florets, lightly steamed
  • 1 small red pepper, thinly sliced
  • 1 bunch scallions, minced
  • ½ cup chopped peanuts
  • ¼ cup chopped cilantro
Honey Ginger Peanut Sauce
  • ⅓ cup gluten-free soy sauce
  • 2 tsp sesame oil
  • 2 TBSP olive oil
  • 2 TBSP peanut butter
  • 1 TBSP grated ginger
  • 2 TBSP rice vinegar
  • 2 TBSP honey
  • 2 cloves garlic, peeled and minced, or 2 tsp jarred minced garlic
  • 1 tsp red pepper flakes
Instructions
  1. Prepare noodles as directed on package. Drain well and place in large bowl. Add broccoli, pepper, scallions, peanuts, and cilantro.
  2. In a small bowl, whisk together the soy sauce, sesame oil, olive oil, peanut butter, ginger, vinegar, honey, garlic, and red pepper flakes. Add to noodles mixture and toss thoroughly to coat. Can be served warm or cold. If you prefer, may be topped with grilled or sautéed chicken strips for a heartier meal.
Notes
For a non-gluten free option, traditional Japanese soba noodles may be used instead of rice noodles.

 

Quinoa, Avocado and Corn Salad

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Quinoa Avocado and Corn salad

Quinoa Avocado and Corn salad

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Quinoa, Avocado and Corn Salad
 
Ingredients
  • 1 c quinoa
  • 2 c water
  • ½ medium red onion, diced
  • ½ red pepper, sliced in strips then each strip cut in half
  • 1 cup corn (fresh or thawed/frozen)
  • 1 15 oz can black beans
  • 1 small bunch fresh cilantro, chopped
  • 1 large ripe avocado, diced
  • Juice of 2 fresh limes
  • 2 TBS apple cider vinegar
  • 4 TBS olive oil
  • ¼ tsp sea salt
Instructions
  1. Bring water and quinoa to a boil in a pan. Reduce heat and cook, covered, for 12 minutes.
  2. Transfer cooked quinoa to a bowl. Add red pepper, corn, black beans and cilantro to quinoa.
  3. Pour lime juice and apple cider vinegar into a small bowl, whisk in olive oil until well mixed. Add sea salt and whisk again. Pour over quinoa and toss well.
  4. Add avocado and toss just before serving.

 

Spaghetti Squash “Pasta”

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Spag Squash

Spag Squash

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Spaghetti Squash "Pasta"
 
Ingredients
  • 1 large spaghetti squash
  • *Optional* - olive oil, salt, and/or herbs to season prior to roasting
Instructions
  1. Preheat oven to 375 degrees.
  2. Cut the squash in half lengthwise. Scoop out and discard the seeds.
  3. Place squash halves cut side down in a shallow baking dish with about ½ inch of water.
  4. Roast for about 45-50 minutes or until fork pierces squash easily.
  5. Remove squash from the oven and allow it to cool just enough so you can handle it, about 3-4 minutes.
  6. Scrape the flesh from the squash into “noodles” with a sturdy fork and place in a serving bowl. Separate any clumps with a fork or your hands. Serve with marinara sauce if desired. For a non-vegetarian option, serve with meatballs.

 

Grilled Eggplant

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Plate icon

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Grilled Eggplant
 
Ingredients
  • 1 large eggplant
  • 1-2 TBSP olive oil
  • sea salt, to taste
Instructions
  1. Heat grill to medium-high.
  2. Wash eggplant and trim off ends. Slice lengthwise into ½ inch slices. Brush each slice with olive oil and lightly sprinkle with sea salt.
  3. Place on grill and cook until grill marks appear, about 5 minutes. Turn over and cook on the other side until grill marks appear and eggplant is tender, about 5 more minutes.