Healthy eating does not have to be boring and tasteless. Emelina Edwards shares delicious recipes and nutrition tips to help you achieve your fitness goals.
NO-MAYO EGG SALAD
No Mayo Egg Salad
Ingredients
5 large eggs, hardboiled
½ cup carrots, chopped
½ cup celery, chopped
2 whole green onions, chopped
1-1/2 tablespoons Lemonaise
salt
cayenne pepper
Preparation
In a bowl, chop the hardboiled eggs and season to taste.
Add the carrots, celery and green onions and toss. Spoon the Lemonaise over the salad and combine. Taste again for seasoning.
Comment
This salad makes a delicious sandwich or filling for lettuce leaves. Lemonaise is an all-natural substitute for mayonnaise. This recipe yields about 4 servings. Each serving contains less than a teaspoon of Lemonaise.
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BROWN JASMINE RICE WITH VEGETABLES
Brown Jasmine Rice with Vegetables
Ingredients (for the rice)
1 cup brown jasmine rice
2 cups vegetable broth
½ cup water
1/2 teaspoon cardamom seeds
1 teaspoon cumin seeds
1 teaspoon garlic, chopped
1 teaspoon olive oil
Ingredients (for the vegetables)
1 teaspoon olive oil
1 cup asparagus, cut into ½ inch pieces
½ cup carrots, chopped
2 green onions, chopped
fresh corn scraped from cob
Preparation
Cook the rice first.
Cook the garlic and seeds in olive oil at low heat, 3-5 minutes. Add the rice and stir to mix. Add the vegetable broth and water and stir. Season. Cover and cook until rice is done and liquid is absorbed.
In a nonstick pan cook the garlic, asparagus, carrots, and onions in the olive oil, until vegetables are a bit soft, but still al dente. Add the corn and stir for one minute longer. Do not overcook the corn. Season to taste. Blend vegetables into the rice mixture.
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OPEN-FACE TOMATO AND PESTO SANDWICH
Open-face Tomato and Pesto Sandwich
Ingredients
2 thick slices wholegrain bread
2 teaspoons basil pesto (see pesto recipe below)
3 thick slices vine-ripened tomatoes
salt, dash cayenne
sliced mozzarella or bits of goat cheese (optional)
Preparation
Spread basil pesto on sliced bread, top with tomato and season. Top with cheese, if desired.
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ROMAINE LEAVES WITH TUNA SALAD
Romaine leaves with tuna salad
Ingredients
1- 8 oz. can Wild Caught Solid White Albacore Tuna packed in water
3 teaspoons Pear Vinegar
3 teaspoons Almond Oil
I tablespoon drained capers
1 tablespoon finely chopped shallots
1/2 cup finely chopped basil leaves
½ cup finely chopped red bell pepper
Romaine leaves
Preparation
Drain the tuna and place in a bowl. Break apart with a fork. Add the Almond oil and Pear vinegar, capers, bell pepper, shallots and basil. Toss and season. Fill the romaine leaves with the Tuna Salad and serve. This Tuna Salad makes a great snack or lunch fare, it’s filling, healthy and delicious!
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BLACK BEANS WITH CORN AND RED BELL PEPPER
- Black Beans with Red Bell Pepper
Ingredients
1 ½ cups black beans
1 quart vegetable broth
1 tablespoon olive oil
1 red bell pepper, chopped (divided in half)
½ medium onion, chopped
1 tablespoon garlic, chopped
½ cup fresh corn
Preparation
Cook one half of the red bell pepper, garlic and onions in olive oil until soft. Add the beans and broth. Season. Cook until beans are tender, 1 to1-1/2 hours. If liquid has not cooked down, remove the lid and continue cooking until juices are reduced. Add fresh corn and toss. Serve beans topped with remaining red bell pepper as side dish or over brown rice.
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BASIL PESTO
- Basil Pesto
Ingredients
2 cups fresh basil leaves, tightly packed
1 tablespoon roasted pine nuts
1 tablespoon olive oil
2 tablespoons grated parmesan cheese
Preparation
Place all ingredients in a blender and pulse. Sauce is tastier when not completely blended smooth. Comment: This pesto recipe has half the fat content of most recipes. I love this pesto on toasted bread for a quick snack, as a spread on wholegrain tortilla, or tossed with quinoa pasta.
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QUINOA PASTA WITH VEGETABLES
- Quinoa Pasta with Vegatables
Ingredients
½ lb. quinoa pasta
2 cups cherry tomatoes, halved
1 small eggplant, peeled, sliced
1 tablespoon garlic, chopped
1 tablespoon olive oil
1 large zucchini, sliced into rounds
1 head swiss chard, deveined, chopped
2 tablespoons grated parmesan cheese
½ cup fresh basil, chopped
salt, cayenne pepper
Preparation
Preheat oven to 470 degrees
- Place cherry tomatoes, eggplant and garlic in a bowl and toss with ½ tablespoon of olive oil, season with salt and sprinkle of cayenne pepper. Roast in oven uncovered, for 45 minutes until juices are reduced and tomatoes are slightly golden brown. Set aside.
- Cook the zucchini rounds in half of the remaining olive oil until slightly softened, 3-5 minutes. Season and set aside.
- Cook the swiss chard in the remaining olive oil until softened, 3-5 minutes. Season and set aside.
- Cook the pasta according to package directions. You could reduce the amount of olive oil the package directions call for, or leave it out altogether.
- When pasta is al dente, transfer to large bowl and toss with vegetables.
- Sprinkle with parmesan cheese and fresh basil.
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STEWED FRESH FIGS
Eat fresh figs (now in season) to help regulate blood pressure. Figs also have plenty of fiber to help with weight-loss. Here’s a quick, delicious recipe:
Remove the stem and quarter the figs. Place in a pan with lid and simmer at low heat. When figs begin to bubble, cover and continue simmering. Do not add water. Figs release their own juices. Check periodically and toss. If juices are drying out, lower heat. Cooking time is about 30 minutes per pint. When done, add a squirt of Agave Nectar to sweeten. Agave Nectar is a low-glycemic, all-natural sweetener.
For a quick, healthy and delicious treat, spread stewed figs on toasted wholegrain bread.
INGREDIENTS
