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

 

Balsamic Brussels Sprouts

If you knew us as kids, you’d never guess that those picky, shy little girls would one day be just the opposite of both of those things.  That’s right, these veggie-loving registered dietitians and personal trainers, who have no trouble speaking in front of large crowds, once upon a time only had a few foods we’d eat (and most weren’t veggies!) and we were so shy that we almost pulled our mom’s skirt down in the grocery store as we hid behind her and clung to it so tightly. In fact, when asked how one could tell us apart, Lyssie (she was a tad less shy than Tammy) would say “I like cabbage.” This cracks us up for so many reasons! 🙂

First, Tammy liked cabbage, too.

Second, trying to tell identical twins apart by trying to identify the one that likes cabbage, doesn’t help so much when you look at them. 😉

And third, the fact that we liked cabbage when we pretty much only liked PB & J is a bit amusing!

After all, cabbage isn’t so high on many kid’s lists. Nor is Brussels sprouts—yet since these looked like baby cabbages, it’s not really a surprise that we liked these too.  And since our early days, our love affair has only grown with cabbages and Brussels sprouts, which are both proud members of the cruciferous family (home of the nutrient-packed, broccoli, kale, cauliflower, turnips, etc.), that are great for the waistline and for fighting cancer.

balsamic_brussels_sprouts_logo

 

So, we’ve been whipping up sweet, flavorful recipes to help our clients to see what we do in these veggies. And they too, have become hooked!  We’re certain that  if you need a little convincing that these can be absolutely delish, this recipe will hook you up!

Pssst…for a few other scrumptious veggie recipes, you’ve gotta try our Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil and Lemon Juice, Easy Peasy Seasoned Brussels Sprouts, Roasted detoxifying Veggies.

This delicious dish is a perfect compliment to any meal, and is so yummy that it shatters of any misconception you may have of of Brussels sprouts not being tasty and delicious.

This recipe will be your go-to—it’s simple preparation will and deliciousness will make getting your veggies so easy!

 

Balsamic Brussels Sprouts

Serves 4

Ingredients:

  • 1 Tbsp. low-fat butter or trans-fat free plant-oil based low-fat margarine
  • 2 cloves of garlic, chopped
  • Salt and pepper, to taste
  • 1 lb. Brussels sprouts, stems cut and sliced in half
  • 2 tbsp. balsamic vinegar

DIRECTIONS:

  • Place butter or margarine in a large pan over medium heat.
  • Mix in the chopped garlic to the pan as the butter begins to melt.
  • As the garlic begins to sauté and gets fragrant, place the Brussels sprout halves flat side down on the pan.
  • Sprinkle with salt and pepper and then evenly drizzle the balsamic vinegar over the Brussels sprouts, stirring to evenly distribute.
  • Allow the Brussels sprouts to cook face-down for 10 minutes. Keep an eye on them to make sure they don’t burn.
  • After 10 minutes, stir, flipping the Brussels sprouts to evenly distribute flavor on the back side.
  • Remove from pan—serve alongside any meal!

Nutrition facts (per serving 3/4 cup):  73 Calories, 2 g Fat, 1 g Protein, 4 g Carbohydrates, 57 mg sodium, 1 g fiber

Balsamic Brussels Sprouts
 
Author:
Serves: 4 servings
Ingredients
  • 1 Tbsp. low-fat butter or trans-fat free plant-oil based low-fat margarine
  • 2 cloves of garlic, chopped
  • Salt and pepper, to taste
  • 1 lb. Brussels sprouts, stems cut and sliced in half
  • 2 tbsp. balsamic vinegar
Instructions
  1. Place butter or margarine in a large pan over medium heat.
  2. Mix in the chopped garlic to the pan as the butter begins to melt.
  3. As the garlic begins to sauté and gets fragrant, place the Brussels sprout halves flat side down on the pan.
  4. Sprinkle with salt and pepper and then evenly drizzle the balsamic vinegar over the Brussels sprouts, stirring to evenly distribute.
  5. Allow the Brussels sprouts to cook face-down for 10 minutes. Keep an eye on them to make sure they don’t burn.
  6. After 10 minutes, stir, flipping the Brussels sprouts to evenly distribute flavor on the back side.
  7. Remove from pan—serve alongside any meal!
Nutrition Information
Serving size: ¾ cup Calories: 73 Fat: 2 g Carbohydrates: 4 g Sodium: 57 mg Fiber: 1 g Protein: 1 g

brussels2

A Cranberry, White & Blue 4th of July

You know how they say that twins have the same mannerisms and matching responses and reactions to questions and in conversations?  For us, this is mostly true, but it’s not always the case. However, there are particular situations where it’s a given that we’ll respond in identical ways.  For instance, mention our elementary school, summer vacations in Ocean City, Maryland and in Duck, North Carolina and the 4th of July– and it’s a guarantee that we’ll both instantly smile and get starry, dreamy-looking eyes, as we’re flooded with fun-filled memories of our innocent childhood days.  And when it comes to the 4th of July, this day was always one of our favorite days of the year, filled with sun, fun, and lots of red, white and blue—everything from our star-spangled bathing suits to the foods that we ate.  And to this day, the 4th of July is a guarantee that we’ll both be making sure it’s every bit as fabulous as it always was!

As registered dietitian nutritionists, it’s so much fun to make this holiday all that we remember it to be by using red, white and blue foods.  Here you’ll find our twin tendencies kicking in and even though we try not to make the same thing as each other, there’s a 99% certainty that we’ll both use the same foods. We can’t help it. First, we both love the opportunity to celebrate our holiday in-style, and second we know that anyone who eats our food is expecting to be getting some nutritional bang for their star-spangled bite!

So, check out what we’ll be whipping up, and why!

Cranberry BBQ Sauce!  And Cranberry Juice Cubes!

Betcha didn’t know that cranberries, the all-American superfruit, are one of three commercially cultivated fruits native to North America, and this is just one reason they are ideal at your 4th of July celebration (as well as in all of your summer BBQs!).

And with their gorgeous bursting red color, comes quite the nutrition bang. Check out these awesome cranberry health facts:

  • All cranberry products, including fresh and frozen cranberries, cranberry juice cocktail, dried cranberries and sauces, contain unique, health-promoting flavonoids called PACs. PACs help reduce the incidence of certain infections, maintain a healthy urinary tract, improve heart health and reduce inflammation associated with chronic disease and aging.

 

  • A new study published by the American Journal of Clinical Nutrition found that drinking 8-ounces of cranberry juice a day reduced the number of symptomatic UTIs by nearly 40 percent in women with recurrent UTIs.

 

CJCGraphic-JPEG

Cranberry Juice Cubes

These little magical delights are simply cranberry juice frozen in ice cube trays.  They jazz up water or seltzer with great flavor and nutrients—and make the holiday glasses look even more festive.

Cranberry Cubes empty glass - logo Cranberry Cubes in Water LOGO

 

 

CRANBERRY-BBQ-SAUCE

Cranberry BBQ Sauce

Yield: 8 servings

Ingredients

1 Tbsp. vegetable oil

1 cup minced yellow onions

1 Tbsp. minced garlic

1 tsp. dry mustard

1 tsp. chili powder

1 ½ Tbsp. tomato paste

1 ½ cups cranberry sauce

¼ cup cider vinegar

1 Tbsp. dark molasses

¼-½ cup water, if needed

Directions

  1. In a sauce pan, heat oil over medium-high heat; add onions and sauté 2 minutes. Mix in garlic, mustard and chili powder and continue cooking 1 minute. Stir in tomato paste and cook 1 more minute.
  2. Add cranberry sauce, vinegar and molasses and bring to a simmer, whisking often until mixture becomes smooth. Lower heat and simmer 15-20 minutes or until mixture reduces and thickens. Add water to mixture if it gets too thick. Remove from heat and cool to room temperature. Place in a covered container and refrigerate until ready to use. Reheat before using.

Serving suggestion: Use as a condiment or on grilled vegetables, lean meats or poultry.

Nutrition Information Per 2 Tbsp. Serving: Calories 120, Calories from Fat 20, Saturated Fat 0g, Trans Fat 0g, Total Fat 2g, Cholesterol 0mg, Sodium 25mg, Total Carbohydrate 24g, Sugars 19g, Dietary Fiber 1g, Protein 0g, Vitamin A 2%, Vitamin C 2%, Calcium 2%, Iron 4%

“Recipe courtesy of the Cranberry Marketing Committee”

Note: Cranberry products, including cranberry juice cocktail, dried cranberries and sauces, offer the same health benefits of fresh cranberries, but may be sweetened to satisfy a variety of taste preferences

For more health information or research, please visit CranberryInstitute.com

Cranberry_Cube_Collage

Fresh Tomato Salsa

Growing up, every night, like clock work, at 6:00 pm, you could find our Mom whipping up one of her nourishing, home-cooked meals. We rarely went out to dinner except occasionally, for a treat.

We distinctly remember after our piano competition when we were 11 years old, we were allowed to pick the restaurant of our choice.  We picked Chi-Chi’s, a Mexican restaurant. We loved the crispy chips that they served before the meals and the amazing salsa for dipping—our mouths still water for it! We always ordered the taco salad and poured the salsa all over it.  (We also were crazy about the fried ice cream that came out with sparklers! Who wouldn’t be? 🙂 ).  And when Chi-Chi’s started selling their salsa at the grocery store, the great news blew our 11-year old-minds–we couldn’t believe we could actually get the stuff without dining out and we begged our Mom to buy it so we could have it at our disposal.

Now, as registered dietitians, we appreciate a good salsa even more as it’s a great way to keep calories down when compared to traditional creamy veggie dip and we always suggest making this swap to our clients who want to lose weight!) and we make our own salsa, but we always try to recreate that flavor we love from Chi-Chi’s!

Fresh Tomato Salsa from The Nutrition Twins

Psst… looking for more healthy recipes?  Please feel free to search this site! And here are a few to try…

We’re obsessed with this salsa and we couldn’t wait to share the recipe with you!  Sweet tomatoes, crispy bell peppers, tart lime juice, and a touch of heat from jalepenos makes for the perfect sweet, savory and spicy combo.  Yep, it’s the perfect salad topper, chip or veggie dip and it’s delish over most proteins, and we confess—it’s so good that you may even catch us eating it with a spoon on  its own!

 

Fresh Tomato Salsa from The Nutrition Twins

 

Plus, it’s packed with vitamins.  The peppers, tomatoes and lime juice all add boost of vitamin C to help keep your immunity up, while also laying the foundation for healthy, beautiful skin (vitamin C plays an important role in collagen formation)—so hello, soft, supple and youthful skin!

And the olive oil acts as a nutrient booster and helps absorb the beta carotene from the tomatoes and peppers. This means that the olive oil enhances beta carotene’s sun protective (beta carotene acts as a natural sunblock!) and anti-inflammatory qualities, helping to keep you even healthier!

Fresh Tomato Salsa from The Nutrition TwinsFresh Tomato Salsa

Makes 4 servings

Ingredients:

1 cup cherry tomatoes, quartered

1 cup red bell pepper, chopped

1 jalepeno, seeds removed, finely chopped

1 Tbsp lime juice

1 Tbsp extra virgin olive oil

¼ tsp salt

1/8 tsp black pepper

Directions

Combine all ingredients in a large bowl.

Stir to combine, and enjoy!

Store in the fridge for 3-4 days.

Nutrition Information per serving (about 1/2 cup servings):

Calories: 47 Fat:  4 g Cholesterol:  0 mg Sodium:  149 mg Potassium:  62 mg Carbohydrates: 4 g Fiber: 1 g Sugar:  1 g Protein:  1 g

Fresh Tomato Salsa
 
Prep time
Total time
 
A fresh and easy tomato salsa full of vitamins and nutrients. It's perfect with your favorite dipper!
Author:
Serves: 4 servings
Ingredients
  • 1 cup cherry tomatoes, quartered
  • 1 cup red bell pepper, chopped
  • 1 jalepeno, seeds removed, finely chopped
  • 1 Tbsp lime juice
  • 1 Tbsp extra virgin olive oil
  • ¼ tsp salt
  • ⅛ tsp black pepper
Instructions
  1. Combine all ingredients in a large bowl.
  2. Stir to combine, and enjoy!
  3. Store in the fridge for 3-4 days.
Nutrition Information
Serving size: ¼ of recipe Calories: 47 Fat: 4 g Carbohydrates: 4 g Sugar: 1 g Sodium: 149 mg Fiber: 1 g Protein: 1 g Cholesterol: 0 mg

Fresh Tomato Salsa from The Nutrition Twins

Pineapple-Mango Salsa

Pineapple_Mango_salsa_chip_logoWe have a lengthy love affair with pineapple. Long before we were registered dietitians and knew just how good for you pineapple is, we told our mom that at our 9th birthday party we didn’t care what we did as long as we made pineapple ice cream sundaes. We even made a fun little song and dance with our best friend that we planned to sing at our birthday party that went along with our passion for pineapple that we still remember to this day… “Pineapple sundaes, yum, yum, yum… there’s nothing more we want in our tum, tum, tum…!” (yep, our 9-year old song-writing skills at their finest!  😉 ). In honor of our love of pineapple we had to share this Pineapple-Mango Salsa with you!

Below, check out a few reasons why some of pineapple’s nutrients can help in preventing bloat–and in getting a flat-belly!

 

Want more healthy recipes? Please feel free to search this site! And here are a few to try…

Skinny Chicken Pot Pie

Green Lentil Soup

Lime Shrimp and Coconut Rice

Peruvian Style Chicken

Sweet Potato Soup

Pineapple-Mango Salsa_1So what makes pineapple so great aside from its sweet, delicious flavor?

 

Pineapple is an excellent source of bromelain, an enzyme that aids in digestion and can help prevent indigestion and bloating.  Plus, pineapples provide antioxidants and vitamin C, which both help repair muscles and tissues and aid in recovery. They help your cells to heal themselves and fend off damage from toxins or irritants.  By protecting your cells, they keep your body in better working order and help to fight some of the damage done from overindulging in unhealthy foods and drinks so that your insides can settle, avoiding inflammation and added puffiness.

 

This recipe is an antioxidant packed superstar—thanks to every single ingredient! Every fruit and vegetable (from the pineapple and mangos to the jicama, bell peppers, tomato, lime and pomegranate juice) and herb and spice (cilantro) is packed with phytonutrients that are scavengers for free radicals. This means they mop up the damage caused by pollution, stress, damaging foods, environmental toxins, etc., and help to fight disease and prevent aging. So you can feel really good about enjoying this salsa!

 

Pineapple Mango Salsa

If you like refreshing, sweet treats with a tangy kick, make this your go-to! This lil’ number makes the perfect topping for fish, chicken, poultry or seafood, the ideal dip for veggies or whole wheat pita chips, and it’s so good that you can even eat it on its own!

 

 

Makes 6 servings (6 cups)

Serving Size: 1 cup

 

Ingredients

2 cups Mango, diced from fresh or frozen

2 cups Pineapple, diced from fresh or frozen

1/4 cup Jicama, chopped

1/2 cup orange pepper, diced

1/2 cup red pepper diced

1 tomato, diced

1 lime

2 tbsp 100% pomegranate juice, no sugar added

1/8 cup cilantro, unpacked

 

Directions

  1. Dice the mango, pineapple, peppers, and tomato and toss in a large bowl together. If using frozen mango or pineapple, defrost and then toss in large bowl. If you don’t have time to defrost first, separate the chunks and they will defrost fairly quickly as they are tossed in the bowl.
  2. Chop cilantro.
  3. Add cilantro and Jicama to bowl.
  4. Cut lime in half and squeeze both halves over bowl.
  5. Add pomegranate juice and toss everything for a final time.

Nutrition Facts for 1 serving (1 cup) Calories: 76, carbs: 19g, fat: 0g, saturated fat: 0g, protein: 1g, sodium: 4mg, fiber: 2.5g

Pineapple-Mango Salsa
 
Author:
Serves: 6, 1 cup servings
Ingredients
  • gredients
  • 2 cups Mango, diced from fresh or frozen
  • 2 cups Pineapple, diced from fresh or frozen
  • ¼ cup Jicama, chopped
  • ½ cup orange pepper, diced
  • ½ cup red pepper diced
  • 1 tomato, diced
  • 1 lime
  • 2 tbsp 100% pomegranate juice, no sugar added
  • ⅛ cup cilantro, unpacked
Instructions
  1. Dice the mango, pineapple, peppers, and tomato and toss in a large bowl together. If using frozen mango or pineapple, defrost and then toss in large bowl. If you don’t have time to defrost first, separate the chunks and they will defrost fairly quickly as they are tossed in the bowl.
  2. Chop cilantro.
  3. Add cilantro and Jicama to bowl.
  4. Cut lime in half and squeeze both halves over bowl.
  5. Add pomegranate juice and toss everything for a final time.
Nutrition Information
Calories: 76 Fat: 0 g Carbohydrates: 19 g Sodium: 4 Fiber: 2.5 g Protein: 0 g

 

Veggie Bean Salad with Dijon Vinaigrette

As registered dietitians, one of the most fun things for us to do is bust myths that many people have in their head when they think of healthy eating and weight loss. In fact, when we give seminars, we often have participants shout out what comes to their mind when they think of healthy eating for weight loss. Guess what words repeatedly come up? “Boring”, “deprivation”, “hungry”, “Celery” and “rice cakes”. Really?!!

 You betcha! That’s what people think! The great news is that these twin, veggie-loving registered dietitians (who also have a big sweet tooth! ;)) and who pride themselves in their healthy eating habits, haven’t eaten a rice cake since they tried one (we found them tasteless and boring!); don’t eat celery that often (there are so many awesome veggies so we’ don’t have so much room to squeeze celery in ;)), and don’t deprive themselves of small portions of their favorite indulgences (a small piece of chocolate is something we enjoy most days!). So, if you follow us around for a day, you’d know that healthy eating doesn’t equal “boring”, “deprivation”, “hungry” and “rice cakes”. And in fact, it’s quite the opposite. And just to give you a taste of what we mean, we’ve created our

Avacado and Lentil Vegan Tacos

Lime Shrimp with Coconut Rice

Grilled Cheese on Crispy Cauliflower Bread

and now this non-ordinary, super satisfying salad!

 Fresh_Bean_Salad_Logo

Looking for a salad that actually feels satisfying and that reaps mega health benefits without feeling like your chowing on a mound of lettuce? Then this recipe has your name written all over it! Bursting with more flavor than your typical bean salad, this recipe has hints of balsamic vinaigrette and Dijon mustard to spice things up. It’s also packed with an assortment of veggies, not to mention a lot of protein to keep you feeling satisfied.

 

Veggie Bean Salad with Dijon Vinaigrette

Veggie Bean_2 

This makes the perfect satisfying snack that can be made in a large batch, stored in the fridge, and saved for later to eat “on demand” 😉 and on-the-go because we know you are busy and will love having a scrumptious, healthy snack to grab!

 

Makes 8 servings (1 cup each)

Ingredients

1, 15.5 ounce can black beans

1, 15.5 ounce can white kidney beans

1, 15.5 ounce can kidney beans

1 stalk of celery, diced (1/2 cup)

1 cup cucumber, diced

1/2 cup red pepper, diced

1/2 cup orange pepper, diced

1/2 cup carrots, cut in coins

 

For dressing:

1/3 cup balsamic vinegar

2 Tbsp extra virgin olive oil

2 Tbsp Dijon mustard

1 Tbsp pomegranate juice

 

Directions:

  1. Drain and rinse beans thoroughly and place in large mixing bowl.
  2. Add the peppers, cucumber, carrots, and celery to the beans in the mixing bowl.
  3. In a small bowl mix balsamic vinegar, extra virgin olive oil, mustard, and pomegranate.
  4. Add the dressing to the veggies in the large bowl and mix gently until the mixture is uniform.
  5. Enjoy and save the leftovers for an on the go snack!

 

Nutrition Information Per serving

102 calories, 28 g carbs, 5 g fat, 0.5 g saturated fat, 8 g protein, 194 mg sodium, 8 g fiber

Veggie Bean Salad_1

Veggie Bean Salad with Dijon Vinaigrette
 
Author:
Serves: 8
Ingredients
  • 1, 15.5 ounce can black beans
  • 1, 15.5 ounce can white kidney beans
  • 1, 15.5 ounce can kidney beans
  • 1 stalk of celery, diced (1/2 cup)
  • 1 cup cucumber, diced
  • ½ cup red pepper, diced
  • ½ cup orange pepper, diced
  • ½ cup carrots, cut in coins
Instructions
  1. Drain and rinse beans thoroughly and place in large mixing bowl.
  2. Add the peppers, cucumber, carrots, and celery to the beans in the mixing bowl.
  3. In a small bowl mix balsamic vinegar, extra virgin olive oil, mustard, and pomegranate.
  4. Add the dressing to the veggies in the large bowl and mix gently until the mixture is uniform.
  5. Enjoy and save the leftovers for an on the go snack!
Nutrition Information
Serving size: 1 serving Calories: 102 Fat: 5 g Saturated fat: 0.5 g Carbohydrates: 28 g Sodium: 194 mg Fiber: 8 g Protein: 8 g