Main Meals

Avocado Greek Yogurt Chicken Salad

One of the things that always amuses us is the surprised look on our new clients’ faces when they find out that even though we’re twins who are veggie-loving registered dietitians, we love food as much as they do –and that we even have a killer sweet tooth that we work hard to keep in check. If only we were born with our palates not liking anything that was bad for our waistline or for our health! Avoiding chocolate would certainly be a lot easier! And we’d probably spend a lot less time making guilt-free delish numbers like:

Skinny Oreo Balls,

Chocolate Granola Balls

Chocolate Coconut Chia Balls,

Lightened-Up Blueberry Blender Muffins to satisfy us!

We do feel lucky and we’re grateful that there are a few foods (only a few! 😉 ) that aren’t great for the waistline that we’ve never liked. Here’s lookin’ at you mayo! Yup, you creamy white spread that looks like we’d love it as much as spreadable marshmallow fluff was like a kick in the gut each time we tasted it. We know we dodged that bullet as we’ve witnessed clients cut mayo from their daily lunch and drop pounds, literally! The great news is that we’ve a great chicken salad and our mayo alternative can be used in egg salad, tuna salad! Not to mention making your own mayo alternative is a great way to ensure there are no sneaky additives and ingredients!

Avocado2

 

Say hello to this dreamy and creamy Avocado Chicken Salad, made with Greek yogurt! Greek yogurt works it magic here– it’s often substitute for mayonnaise, sour cream, and other similar items that can sneak in fat, carbs, and sugars where they aren’t necessary.

In this recipe we mix Greek yogurt with creamy, nutrient-packed avocados.

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And you can get creative with this as there are so many ways to add your own twists and variations to cater to your own personal tastes! Our recipe is savory, but you can add nuts, grapes, different spices and flavors for a different twis, and you’ll also add nutritional value with the additions that you incorporate. Serve this with whole wheat crackers, carrots, celery sticks, or on sandwiches or wraps (or make use a Collard Wrap like we do here for a low calorie, high –fiber sandwich! This versatile meal is a great source of protein and fiber to keep you powered through long days!

 avocado3

 

Avocado Greek Yogurt Chicken Salad

 

Serves: 4

 

Ingredients:

1 medium sized ripe avocado

1/2 cup non-fat plain Greek Yogurt

2 1/2 cups of shredded, cooked chicken

 

1/2 cup chopped red onion

1/2 cup chopped celery

1/4 tsp dill

1/2 tsp. garlic powder

1/2 tsp. onion powder

salt and pepper to taste

 

Directions

  1. Mash avocado in a medium mixing bowl and then stir .
  2. Add in spices and mix until smooth.-Stir in celery and onion until fully coated in the yogurt mixture.

3. Lastly, add in shredded chicken. Enjoy!

 

Nutrition Information (per serving): 177 Calories: , 8 g fat, 6 g carbohydrate, 20 g protein, 3 g fiber, 136 mg sodium

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Avocado Greek Yogurt Chicken Salad
 
Author:
Serves: 4
Ingredients
  • Ingredients:
  • 1 medium sized ripe avocado
  • ½ cup non-fat plain Greek Yogurt
  • 2½ cups of shredded, cooked chicken
  • ½ cup chopped red onion
  • ½ cup chopped celery
  • ¼ tsp dill
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • salt and pepper to taste
Instructions
  1. Mash avocado in a medium mixing bowl and then stir .
  2. Add in spices and mix until smooth.-Stir in celery and onion until fully coated in the yogurt mixture.
  3. Lastly, add in shredded chicken. Enjoy!
Nutrition Information
Serving size: 1 serving Calories: 177 Fat: 8 g Carbohydrates: 6 g Sodium: 136 mg Fiber: 3 g Protein: 20 g

 

 

Black Bean Patties

  Black Bean Patties

 Black_bean_cakes_LOGO

 

…aka Black Bean Love Cakes. 🙂 That’s right, we’re in love with these lil’ cakes and can’t wait for you to fall head over taste bud after them too. We’re not quite sure why it is that eating food in the shape of a patty or a muffin just makes it that much more fun. But it does—and when we were growing up when our mom would make her Black Bean patties, we loved eating the little cakes—and we loved our contribution to helping her make them—shaping them into the patties, even as small kids we remember loving this assignment she’s give us. And now we’ve cooked up a tasty and super-satisfying Black Bean Patty version, inspired by our mom’s!

Psst… looking for a few more recipes inspired by our wholesome, cook-it-from-scratch mom? Check these out!

One-Pot Quinoa Chickpea & Avocado Bowl

Coconut Quinoa Chicken Nuggets

One-Pot Black Bean Quinoa Chili with Avocado

Quinoa Breakfast Nibbles

Choco-nilla Oats & Quinoa Swirl

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If you’re looking to have a few more meals that are great for Meatless Monday, this patty will hook you up. This clean and delicious alternative to a greasy burger leaves you fully fueled and satisfied, and provides an excellent sources of fiber to stabilize your blood sugar and nutrients like magnesium and potassium to help to relax your muscles and lower your blood pressure. You can top these patties with avocado and salsa for a Mexican twist, or eat them on a whole grain bun for more of a hands-on burger feel! Pair them up with a nice salad or steamed veggies and if you eat it bun-less, add some healthy carbs like these Roasted Tarragon Sweet Potato Fries. Grab a plate, and a patty and dig in! 😉

 

 

 

blackbean5Black Bean Patties (aka Black Bean Love Cakes 😉 ):

Serves 4

Ingredients:

  • 2 tsp olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • 1 tsp cumin
  • 1 tsp chili powder
  • salt and pepper, to taste

 

  • 15oz black beans, rinsed and drained
  • ¾ cup cooked brown rice

 

  • ½ cup corn
  • ¼ cup cilantro, chopped
  • 4 ounce low fat swiss cheese, for melting on top

 

Directions

  1. Heat 1 tsp olive oil in a large soup pot.
  2. Saute the onion, bell pepper and garlic in the olive oil, until translucent.
  3. cumin, chili powder, salt, and pepper and stir to mix thoroughly.Cook for 2 minutes to allow the flavors to meld together.
  4. Add beans and rice, cooking for five more minutes over medium , stirring frequently.
  5. Remove pot from heat and empty rice and bean mixture into a bowl, stir in the corn, and let cool.
  6. Once cooled, add cilantro and mash the contents of the bowl until a near paste-like consistency is made.
  7. Divide into four portions and shape into a patty. Refrigerate patties for 15 minutes.
  8. Add 1 tsp olive oil to saute pan and heat over medium heat.
  9. Place each patty on the pan, and cook 4-5 minutes on each side until both sides have browned and place slice of cheese on top each patty and allow to melt.

 

Nutrition Information per serving (1 patty): 196 Calories, 5g Fat, 14g Protein, 21g Carbohydrates, 267mg Sodium, 7.5g Fiber

Black Bean Patties
 
Author:
Serves: 4
Ingredients
  • 2 tsp olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • 1 tsp cumin
  • 1 tsp chili powder
  • salt and pepper, to taste
  • 15oz black beans, rinsed and drained
  • ¾ cup cooked brown rice
  • ½ cup corn
  • ¼ cup cilantro
  • 4 oz low fat swiss cheese, for melting on top
Instructions
  1. Heat 1 tsp olive oil in a large soup pot.
  2. Saute the onion, bell pepper and garlic in the olive oil, until translucent.
  3. cumin, chili powder, salt, and pepper and stir to mix thoroughly.Cook for 2 minutes to allow the flavors to meld together.
  4. Add beans and rice, cooking for five more minutes over medium , stirring frequently.
  5. Remove pot from heat and empty rice and bean mixture into a bowl, stir in the corn, and let cool.
  6. Once cooled, add cilantro and mash the contents of the bowl until a near paste-like consistency is made.
  7. Divide into four portions and shape into a patty. Refrigerate patties for 15 minutes.
  8. Add 1 tsp olive oil to saute pan and heat over medium heat.
  9. Place each patty on the pan, and cook 4-5 minutes on each side until both sides have browned and place slice of cheese on top each patty and allow to melt.
Nutrition Information
Serving size: 1 patties Calories: 196 Fat: 5 g Carbohydrates: 21 g Sodium: 267 mg Fiber: 7.5 g Protein: 14 g

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Healthy Back to School Bites with Cranberries

If you’ve read our other blogs, by now you know it’s no secret that although we’re veggie-loving twin sisters, registered dietitians and personal trainers who are lucky to like a lot of healthy foods, we both also have a wicked sweet tooth that we work hard to keep in check.  Fortunately, we’ve got many strategies as wells as delicious, waistline friendly ways to satisfy our sweet canines that work for our clients, too!

One of our favorite, satisfying, healthy and most effective ways to squash a sweet craving is with treats made from fruit.  This actually is something we learned from our wholesome, plant-based, cook-everything-from-scratch mom, as she often served us desserts made from fruit and it worked like magic to quell our sweet cravings!  Apparently the apple doesn’t fall far from the tree as we do the same thing for Tammy’s daughters.  We find this technique to be especially helpful when the kids go back to school, as they always seem to come home from school and want a sweet treat for a snack.  One of our most requested after-school snacks is a Cranberry Smoothie which is a cool, delicious and healthy guilt-free snack that feels like a super indulgent treat.

And our clients who serve this to their kids feel good knowing that this nutritious, sweet-tooth satisfying snack fits perfectly with the 2015-2020 Dietary Guidelines for Americans, which recommend choosing nutrient dense foods packed with vitamins, minerals, fiber and other naturally occurring compounds that may improve health.  Cranberries, like in this Cranberry Smoothie, are the perfect example of a nutrient dense food, as they’re packed with naturally occurring unique health-promoting flavonoids called PACs.  Because of these nutrient superstars, the Dietary Guidelines for Americans have made an exception for naturally tart, low-sugar foods, like cranberries, that may be sweetened to improve taste.  They explain that there is room in a healthy eating pattern for nutrient dense foods with added sugars, such as cranberries and rhubarb, as long as calories from added sugar are less than 10% per day.  In this smoothie, just a teaspoon of honey is added to each serving and it packs in the nutrients in just 150 calories—woot, woot!

 

 

 

 

CranberriesGraphic-JPEG_small

 

Cranberry Smoothie            

Serve this healthy, sugar-tooth satisfying alternative to sweets for an after school snack.  Or simply sip a serving of this for a healthy dessert.

Yield: 6 servings

 

Ingredients

2 cups frozen cranberries

2 cups nonfat vanilla yogurt (try different yogurts, such as Greek yogurt)

2 cups 1% milk or almond milk

2 Tbsp. honey

2 tsp. vanilla

 

Directions

Mix in blender until smooth.

Nutrition Information Per Serving*: Calories 150, Calories From Fat 10, Saturated Fat 0.5g, Trans Fat 0g, Total Fat 1g, Cholesterol 5mg, Sodium 105mg, Total Carbohydrate 28g, Sugars 24g, Dietary Fiber 1g, Protein 7g, Vitamin A 10%, Vitamin C 10%, Calcium 25%, Iron 0%

*With 1% Milk

Hungry for Cranberries at lunch? Your kids will gobble up this unique, sweet and savory sandwich!

Recipe courtesy of the Cranberry Marketing Committee

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Cranberries can be a great fit as part of a healthy lunch – like in this tangy chicken salad!

Cranberry Chicken Salad on Flatbread

Makes 8 servings

Portion: ½ cup chicken salad on 1 flatbread roll

Prep Time: 15 minutes

Cook Time: 5 minutes

 

Ingredients

1 cup dried cranberries

⅓ cup 100% cranberry juice

½ cup reduced-fat mayonnaise (we suggest using nonfat Greek yogurt to keep the creaminess and up the nutrients and lower the fat)

⅓ cup fat-free poppy seed dressing

8 oz. grilled white chicken meat, diced

1 cup sliced celery

¾ cup thinly sliced scallions

2 cups shredded fresh spinach

8 flatbread rolls, split

 

Directions

  1. Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold.
  2. In a bowl, whisk together mayonnaise and dressing.
  3. Stir in diced chicken, celery and scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at least 4 hours before serving.
  4. To Serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.

Variations: Use additional fruits, including fresh mango, pineapple, melon, blueberries, peaches, pears, etc. in salad.

Nutrition Information Per Serving: Calories 390, Calories from Fat 100, Saturated Fat 2g, Trans Fat 0g, Total Fat 12g, Cholesterol 20mg, Sodium 800mg, Total Carbohydrate 57g, Sugars 17g, Dietary Fiber 3g, Protein 13g, Vitamin A 20%, Vitamin C 15%, Calcium 10%, Iron 20%

Hungry for more recipes? uscranberries.com

The Nutrition Twins work with US Cranberries to help teach people how they can get more beneficial PACs in their diet.

 

Cranberry Chicken Salad on Flatbread
 
Author:
Ingredients
  • 1 cup dried cranberries
  • ⅓ cup 100% cranberry juice
  • ½ cup reduced-fat mayonnaise (we suggest using nonfat Greek yogurt to keep the creaminess and up the nutrients and lower the fat)
  • ⅓ cup fat-free poppy seed dressing
  • 8 oz. grilled white chicken meat, diced
  • 1 cup sliced celery
  • ¾ cup thinly sliced scallions
  • 2 cups shredded fresh spinach
  • 8 flatbread rolls, split
Instructions
  1. Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold.
  2. In a bowl, whisk together mayonnaise and dressing.
  3. Stir in diced chicken, celery and scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at least 4 hours before serving.
  4. To Serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.
  5. Variations
  6. : Use additional fruits, including fresh mango, pineapple, melon, blueberries, peaches, pears, etc. in salad.

Roasted Tarragon Garlic Sweet Potato “Fries”

You probably know that we’re veggie loving twin sisters, registered dietitians and personal trainers who happen to a killer sweet tooth that we work hard to keep in check, so it’s pretty much a given that if it’s sweet, creamy comfort food—and it’s healthy, to boot, we’ll be all over it!  J  And if you read our latest book The Nutrition Twins Veggie Cure  you know that some of our favorite childhood memories include our family meal times centered around our Mom’s home cooking. Pssst…you may remember these meals were inspired by our mom’s weeknight dinners–

Lentil Vegetable Soup

Creamy Cauliflower Mac ‘n Cheese

Skinny Mash

Skinny Mac and Cheese

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

Sitting down to Mom’s food always made us happy– it was soothing and lifted our spirits if we were ever upset and we each have memories of sitting at the table and enjoying one of our favorite comfort foods: sweet potatoes.
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Great news if you think you can’t eat carbs:

Anti-carb? Not these registered dietitian nutritionists! Whew!  We’re all for quality, high fiber, wholesome carbs in moderate portions at your meals (about half a cup) for health and for weight loss!  The moment our clients hear that they can eat a sweet potato, they light up.  The carbohydrates in sweet potatoes come with fiber, loads of phytonutrients and in a virtually fat free package (as long as you avoid those high-calorie toppings!).

Eating sweet potatoes doesn’t cause your energy to come crashing down as many other carbohydrates do.  The fiber in the potato causes the glucose from the carbohydrates to enter your blood stream at a slower and more gradual rate, helping keep your energy level stable and aiding in the prevention of mood swings and cravings that come with energy highs and lows.  The fiber also allows for a longer, more sustained serotonin (i.e. happy) surge.  One small sweet potato contains nearly 4 grams of fiber, and the fiber in sweet potatoes keeps you regular, light and happy. Thank you fiber!

We’re so excited about these “fries”—if you’re a “lov-ah” of fries, these are a waistline-friendly, healthy version– so enjoy these! Simply sub a serving of these for the other carbs at your meal.

Roasted_Taragon_Garlic_Fries_Collage

Some more health bonuses in these bites? You bet!

 

Sweet potato:  You may see these called yams at the store, and if so, it’s likely a sweet potato as that’s what they typically sell at most markets in the US. Sweet potatoes with ‘gold’ or ‘red’ in their names typically have orange colored flesh.

 

Your face won’t be the only part of you smiling when you eat these pups!  Sweet potatoes:

  • contain two very potent antioxidants– carotenoids (including beta carotene) and sporamins which fight everything from the negative health consequences that come with aging to almost all types of disease.
  •  fight inflammation. Eat a sweet potato and research shows that inflammation in the body immediately decreases, especially in the brain and nerve tissues throughout the body.
  •   offer great promise when it comes to Type 2 Diabetes.

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Other super stars in this recipe:

Tarragon (Mexican Tarragon) has a somewhat licorice-like flavor (should’ve known Lyssie’d be a fan with her fennel love—that is often described as tasting like licorice!) and has a light flavor compared to French Tarragon, either can be used.

  • Great source of poly-phenolic compounds—plant nutrients that help to fight inflammation and that help to achieve optimal health
  • help lower blood sugar

 

Garlic. You’ve  probably heard that this great-smelling (when you’re cooking it!) show-stopper is beneficial for the cardiovascular system.  So it keeps your ticker healthy and your blood pressure, too.  And it helps to calm your body internally as its got powerful anti-inflammatory properties.

 

You’ll flip for these “fries”!

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Roasted Tarragon Garlic Sweet Potato “Fries”

 You can make these pups into fries or if you prefer them as a side dish you can make ‘em into nips (aka cubes, see directions below).  Serve with lean protein like grilled chicken breast, with other roasted non-starchy veggies (or with steamed ones, or veggies in a salad if you prefer.)

 

Serves 2

Ingredients

 

1 large sweet potato

1 ¾ teaspoons extra virgin olive oil

¼ teaspoon minced garlic

Pinch dried tarragon

Sea salt to taste, optional

Sprig of fresh tarragon, leaves for garnish (optional)

 

Directions

  1. Preheat oven to 450 degrees F. Place parchment paper on baking sheet.
  1. Combine olive oil, garlic and tarragon. Set aside while preparing sweet potato.
  1. Cut sweet potato into French fry shaped spears, about 3 inches long by ¼ inch wide or evenly sized cubes—we call these golden nuggets, nips (if serving as a side dish).
  1. Toss cut sweet potato with olive oil, garlic and tarragon mixture.
  1. Bake in oven for approximately 20 minutes, turning potatoes, at 10 minute intervals to prevent burning. Roast until golden brown on all sides.
  1. Remove from oven, sprinkle with dash of salt, if using and fresh tarragon leaves (optional).

0001_NutritionTwins-sweetpotato-tarragon-garlic-fries_logo

Nutrition Facts Per 2 Serving: 92 Calories, 4 g Fat, 1 g Saturated Fat, 0 mg Cholesterol, 36 mg Sodium, 13 g Carbohydrate, 2 g Fiber, 3 g Sugar, 1 g Protein

Roasted Tarragon Garlic Sweet Potato “Fries”
 
Author:
Ingredients
  • 1 large sweet potato
  • 1 ¾ teaspoons extra virgin olive oil
  • ¼ teaspoon minced garlic
  • Pinch dried tarragon
  • Sea salt to taste, optional
  • Sprig of fresh tarragon, leaves for garnish (optional)
Instructions
  1. Preheat oven to 450 degrees F. Place parchment paper on baking sheet.
  2. Combine olive oil, garlic and tarragon. Set aside while preparing sweet potato.
  3. Cut sweet potato into French fry shaped spears, about 3 inches long by ¼ inch wide or evenly sized cubes—we call these golden nuggets, nips (if serving as a side dish).
  4. Toss cut sweet potato with olive oil, garlic and tarragon mixture.
  5. Bake in oven for approximately 20 minutes, turning potatoes, at 10 minute intervals to prevent burning. Roast until golden brown on all sides.
  6. Remove from oven, sprinkle with dash of salt, if using and fresh tarragon leaves (optional).
Nutrition Information
Serving size: 1 potato/ 2 servings Calories: 92 Fat: 4 g Saturated fat: 1 g Carbohydrates: 13 g Sugar: 3 g Sodium: 36 mg Fiber: 2 g Protein: 1 g Cholesterol: 0 mg

 

Vegan Quinoa & Kale Power Protein Bowl

Vegan-chickpea-quinoa-kale-zucchini-UPCLOSE…and the quinoa-palooza has officially begun!  🙂 These twin sister, registered dietitians and personal trainers are fans of this healthy comfort food and we’ve gotta give a girl (and a guy!) some carbs!  Yup, we’re all for healthy carbs (phew! ) like quinoa –a wholesome, high protein, high fiber, healthy carb that prevents your energy from dipping, preventing sugar cravings!  The truth is, if you have a moderate portion (about 1/2 -3/4 cup cooked of a wholesome carb (hello quinoa!)  you’ll avoid the nasty cravings for the unhealthy carbs because you’ll give your brain and muscles carbohydrates, the fuel they need, so you won’t crave energy!  That means you won’t be looking for an energy boost or a quick pick-me-up—buh bye sugar cravings!

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Not only have you been requesting lots of recipes with quinoa, (that’s why we’ve given you lil’ numbers like our:

One-Pot Quinoa Chickpea & Avocado Bowl

Coconut Quinoa Chicken Nuggets

One-Pot Black Bean Quinoa Chili with Avocado

Quinoa Breakfast Nibbles

Choco-nilla Oats & Quinoa Swirl

Vegan_Quinoa_Kale_Collage

…but we knew it was time to make some more since the clamoring has continued! Quinoa is warm comfort food in the winter—and makes cool, comfort food in the summer.

And since summer days beg for a cool dish,, this spiced summer bowl filled with summery greens like zucchini and kale and protein packed heroes like quinoa and chickpeas can be made ahead of time and only gets better as it waits. What more could you ask for!? Oh except that you can prepare this without the added olive oil for an even lighter meal with even fewer calories for the same great taste!

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Vegan Quinoa & Kale Power Protein Bowl

Have one delicious serving as a side to grilled fish or chicken and veggies, or make a whole meal of it by having three servings.  

Makes 5 servings (approximately 1/2 cup each)

Ingredients

Dressing: (2 tbsp added 48 calories/ serving)

1/2 Tbsp extra virgin olive oil

1/4 tsp cumin

1/4 tsp turmeric

1/4 tsp paprika

small pinch of red pepper flakes (optional)

2 tsp minced garlic, plus ½ tsp for oil dressing (you may want to add more garlic if you’re a garlic lover!)

sea salt to taste

Salad:

½ cup quinoa, cooked (we used a mix of red and white just for fun!)

1 cup canned chickpeas, drained

1 medium zucchini, cut into evenly sized, small chunks

1 cup curly kale, leaves chopped into small pieces, stems removed (measure 1 cup of chopped kale leaves)

 

This dish can be made without any oil for a lower fat meal. (See below)

 

0006_NutritionTwins-chickpea-quinoa-kale-zucchini-garlic-paprika-tumeric-cumin_logoDirections with oil.

  1. Place olive oil in a small bowl and mix the cumin, turmeric, paprika, red pepper flakes (optional), ½ tsp minced garlic and a pinch of salt into the olive oil, set aside to marinate.
  1. Before cooking the quinoa according to the package, we toasted ours slightly for 1 minute by lightly spritzing olive oil in a spray jar in a pan to bring out more flavor. You can omit the olive oil and toast briefly, too, just stirring over the heat for 1 minute.. After toasting, cook the quinoa according to package directions.
  1. Next spritz the same pan you toasted the quinoa in with a little olive oil and sauté over medium heat for 2 to 3 minutes, the 2 tsp minced garlic, chickpeas, zucchini and kale. Just until the garlic releases it aroma and the zucchini begins to sweat. Remove from heat. Season with salt to taste.
  1. Toss sautéed vegetables and chickpeas with quinoa. Let sit for a few minutes, the heat will further soften the kale.
  1. Give the oil and spice mix a stir, drizzle over the entire bowl and stir. . . Salt to taste.

This can be eaten immediately and also tastes great chilled– and if you put it covered, in the fridge for a little while to chill, the flavor’s will also mingle and increase!

 

Directions without oil.

Mix cumin, turmeric, paprika, optional red pepper flakes, ½ tsp garlic and salt together, dry.

Skip step 1 and begin with Step 2.

After Step 4, sprinkle sparingly, mixing and tasting, the dry spice mix over combined quinoa, chickpea and vegetable bowl until the flavor suits you.

 

Nutrition Facts Per Serving (With Olive Oil):

Nutrition Facts Per Serving: 106 Calories, 3 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 21 mg Sodium, 16 g Carbohydrate, 4 g Fiber, 2 g Sugar, 5 g Protein

 

Nutrition Facts Per Serving (Without Olive Oil)

Nutrition Facts Per Serving: 94 Calories, 1 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 21 mg Sodium, 16 g Carbohydrate, 4 g Fiber, 2 g Sugar, 5 g Protein

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Vegan Quinoa & Kale Power Protein Bowl
 
Author:
Recipe type: Main
Ingredients
  • ½ Tbsp extra virgin olive oil
  • ¼ tsp cumin
  • ¼ tsp turmeric
  • ¼ tsp paprika
  • small pinch of red pepper flakes (optional)
  • 2 tsp minced garlic, plus ½ tsp for oil dressing (you may want to add more garlic if you’re a garlic lover!)
  • sea salt to taste
  • ½ cup quinoa, cooked (we used a mix of red and white just for fun!)
  • 1 cup canned chickpeas, drained
  • 1 medium zucchini, cut into evenly sized, small chunks
  • 1 cup curly kale, leaves chopped into small pieces, stems removed (measure 1 cup of chopped kale leaves)
Instructions
  1. Directions with oil.
  2. Place olive oil in a small bowl and mix the cumin, turmeric, paprika, red pepper flakes (optional), ½ tsp minced garlic and a pinch of salt into the olive oil, set aside to marinate.
  3. Before cooking the quinoa according to the package, we toasted ours slightly for 1 minute by lightly spritzing olive oil in a spray jar in a pan to bring out more flavor. You can omit the olive oil and toast briefly, too, just stirring over the heat for 1 minute.. After toasting, cook the quinoa according to package directions.
  4. Next spritz the same pan you toasted the quinoa in with a little olive oil and sauté over medium heat for 2 to 3 minutes, the 2 tsp minced garlic, chickpeas, zucchini and kale, Just until the garlic releases it aroma and the zucchini begins to sweat. Remove from heat. Season with salt to taste.
  5. Toss sautéed vegetables and chickpeas with quinoa. Let sit for a few minutes, the heat will further soften the kale.
  6. Give the oil and spice mix a stir, drizzle over the entire bowl and stir. . . Salt to taste.
  7. This can be eaten immediately and also tastes great chilled-- and if you put it covered, in the fridge for a little while to chill, the flavor’s will also mingle and increase!
  8. Directions without oil.
  9. Mix cumin, turmeric, paprika, optional red pepper flakes, ½ tsp garlic and salt together, dry.
  10. Skip step 1 and begin with Step 2.
  11. After Step 4, sprinkle sparingly, mixing and tasting, the dry spice mix over combined quinoa, chickpea and vegetable bowl until the flavor suits you.
Notes
*Nutrition shown for recipe using oil, see blog for nutrition facts without oil.
Nutrition Information
Serving size: ½ cup Calories: 106 Fat: 3 g Saturated fat: 0 g Carbohydrates: 16 g Sugar: 2 g Sodium: 21 mg Fiber: 4 g Protein: 5 g Cholesterol: 0 mg

 

The Secret To Getting your Kids To Eat Healthy Meals & Snacks

It’s never too soon to start planning for healthy back to school meals and snacks!

 

The secret to preventing your kid from trading off their meals? Our “MIF” method! “Make It Fun!” Some of these you may just want to make for yourself! 😉  This clip below was taken from a stop in Arizona on our recent satellite media tour  (with Wonderful Pistachios and POM Wonderful).

 

Looking for more healthy lunch ideas for yourself? And a few of these may be ones your kids love too–especially the first one 😉

Check out our:

Peanut Butter Banana Dog

Apple, Brie & Arugula Flatbread

Kale & Chicken Burrito Bowl

10-minute Curried Chicken Salad

Easy Burrito Bowl