Super Food Harvest Bowl

This bowl is a great make-ahead lunch that tastes even better if it sits in the fridge over night.  It is full of superfoods but the combination of the flavors and textures is satisfying and delicious when surrounded by this sumptuous balsamic vinaigrette.  Kale is healthiest when eaten raw.  It has fiber, protein and omega-3’s.  Quinoa is gluten free, high in protein and one of the only plant based foods that contains all 9 essential amino acids.  Almonds help to maintain healthy cholesterol levels, prevent alzheimer’s, boost energy and immune system and nourish skin.  Sweet potatoes are a good source of vitamin C, which helps to fight colds and flu.  It also has vitamin D, Iron and Magnesium, which seem to be a common deficiency in many American diets.

Prep Time:  15 minutes               Cook Time:  20 minutes              Serves:  4

10 oz bag of washed and chopped Kale

1 small sweet potato chopped into small cubes

1/4 cup dried cranberries

1/4 cup raw almonds chopped

1 cup of dry quinoa cooked according to package instructions

3 oz mild goat cheese (optional)

1 tbsp avocado oil

1 tsp salt

1 tsp ground pepper

 

Balsamic Vinaigrette

1 tbsp honey

1 tbsp dijon mustard

1 tsp ground pepper

3/4 cup olive oil or avocado oil

1/4 cup balsamic vinegar

Place the chopped sweet potato on a lined baking sheet.  Drizzle with 1 tbsp avocado oil and sprinkle with salt and pepper.  Bake at 400 degrees for 20 minutes.  Remove from the oven and allow to cool.  Place all of the vinaigrette ingredients into a mason jar with a tight fitting lid and shake until completely combined.

Prepare the quinoa according to package instructions and allow to cool.  Place the chopped kale in a bowl, add the dried cranberries, almonds, sweet potato, quinoa and cheese.  Pour most of the dressing over the top and toss to combine.  Serve immediately or refrigerate for up to 2 days.  The hearty leaves of the kale will wilt from the vinaigrette and become even more yummy.  Enjoy!

 

Zucchini and Pepper Egg White Quiche

This is the easiest recipe and so versatile but also presents well.  It can be eaten for breakfast, lunch or dinner.  Make it the day before and all you have to do is cut a slice and warm it up.  Serve it with a salad and you have a healthy lunch or have it for breakfast with a crispy hash brown and a side of ketchup.  This quiche is full of lean protein and veggies so there’s no guilt.  If you would prefer to use whole eggs simply substitute the egg whites with 4 whole eggs.  Going to a pot luck?  Need to make something for the teacher luncheon?  Have a friend who just had a baby?  You get the idea……..

Prep Time:  10 minutes                  Cook time:  60 minutes                   Serves: 8

 Ingredients

1 cup liquid egg whites

3/4 cup plain unsweetened almond milk

salt and pepper to taste

1/2 cup grated Romano cheese – optional  (Romano is a Sheep’s milk cheese that some lactose intolerant folks can tolerate much better than cow’s milk)

1 small zucchini small diced

1 small red pepper small diced

1  frozen pie shell (bottom only)  I prefer 9″ deep Oronoque Orchards, which is dairy free

https://www.mrssmiths.com/products/pie-crusts/pie-crusts-oronoque-orchards.htm

Preheat oven to 350 degrees.  Place egg whites, almond milk, cheese, salt, pepper, zucchini and red pepper into a medium bowl and whisk together to combine.  Pour all of the ingredients into the frozen pie shell on a lined baking sheet.  Place in oven for 1 hour.  Remove and serve hot or cool and store in the fridge covered for up to a week.

Other variations:  Lean turkey breakfast sausage, chive and cheddar / Spinach, feta (Sheep’s milk cheese) and chopped tomatoes / Zucchini, carmelized onions and grated Romano cheese / Ham and Swiss cheese / Bacon, goat cheese and mushroom / Mushroom, bacon and chopped tomatoes / Asparagus, red pepper and grated cheese

Harvest Salad with Grilled Chicken

I was never a person who liked fruit or nuts on my salad, but I fell in love with the sweet and salty crunch of this satisfying and healthy meal.  The crunchy pecans compliment the chewy dried cranberries which provide a nice contrast to the sweet and tart apples.  The chicken adds extra protein to keep you full longer and the goat cheese is optional but adds a wonderful creamy texture.  Make this gem for dinner in under 30 minutes!

Prep Time:  10 minutes                 Cooking time:  15 minutes                       Serves 4

Ingredients:

5 oz of washed lettuce (romaine or mixed greens work well but if iceberg is your favorite then go for it!)

1/2 cup dried cranberries

1/2 cup crumbled goat cheese (optional)

1 cup of Nonni Netta’s Spiced Roasted Pecans or store bought roasted glazed pecans

1 cup of chopped apple

2 lbs of grilled or baked chicken breast

1.5 cups of Apple Cider Vinaigrette or your favorite dressing

Sprinkle chicken breasts with salt and pepper and either bake or grill until cooked through.  Slice the chicken into strips and set aside.  You can either serve all of the ingredients separately and have each person assemble their own salad or add all of the ingredients to a large bowl filled with lettuce and toss with vinaigrette.  Either way, you’ll be eating something different tonight that took under 30 minutes and it won’t be coming from a drive thru.  Yum!