2014 Weekly Challenge #29: A Salad A Day

Summer is the perfect time for salads. The veggies and fruit are so tasty and fresh, and it is usually just too darn hot to heat up the kitchen.

One of our very own Mamas, Kim Box, has written a cook book all about the beauty of the salad. Here's a little bit about her:

Kim Box is an inspirational leader, writer and speaker. Kim is passionate about creating gourmet meals that are simple and healthy. Salad Inspiration was a collaboration with her daughter Nicole who did all of the photography of the salads. Kim has also written a book on leadership and the power of diversity – Woven Leadership. Kim is an inspirational speaker on leadership, diversity and living a life that is aligned with your passion and purpose. She is active in the community serving on various nonprofit boards and as Executive Director of the non-profit Pathway to Prevention. She lives in Granite Bay, CA with her family and achieves life balance by pursuing her passions of watercolor, creative cooking, and competing in triathlons.

Your challenge this week: Make and eat a salad a day! We suggest using these yummy recipes from Kim, but any healthful and nutritious salad will do.

Day 1: Spinach with Mandarin Oranges, Walnuts & Feta This salad is one of my ‘signature’ salads. It is a favorite at every gathering, and a recipe that has been shared with many of my guests. The dressing is a sweet and sour flavor that ties all of the ingredients together. There is one short cut that I’d like to share. If you like fresh red onion, you can skip the step of cooking the onion and leave it uncooked without the brown sugar.

15 oz fresh baby spinach
1 15 oz can of mandarin oranges
4 oz crumbled feta
1/2 cup chopped walnuts
1 small red onion
1 teaspoon extra virgin olive oil
1 teaspoon brown sugar

Sweet & Sour Salad Dressing:
1/2 cup vegetable oil
1/3 cup cider vinegar
3 teaspoon sugar
1 teaspoon paprika
1 teaspoon dry mustard
1 teaspoon celery seeds

On a baking sheet, roast walnuts in a 325 degree oven for 15 minutes then set aside to cool. Slice red onion about 1/4 inch thick. In a medium frying pan, heat the olive oil over medium heat. Put the onions in the pan and sprinkle with the brown sugar. Stir constantly for about 5 minutes until onions are wilted. Cook until slightly translucent, but do not overcook or they will caramelize. Remove from heat and place on a paper towel to dry and remove excess oil.

Combine the dressing ingredients and stir well with a whisk. Place in the refrigerator to chill. In a salad bowl place the spinach then layer the mandarin oranges, feta, walnuts and onion. Chill in the refrigerator until ready to serve. Drizzle on the dressing before serving. Serves: 10-12.

Day 2: Aloha Caesar The Aloha Caesar is an inspiration from vacationing in Maui. We’ve enjoyed many tropical holidays with my sister, Leslie, and her family. Fresh pineapple and Maui onion are so delicious; along with the roasted macadamia nuts which bring together all the flavors of the island. The dressing below gives a tangy flavor or you can use a classic Caesar dressing.

1 head romaine lettuce
1/2 cup fresh pineapple, chopped coarsely
1/2 cup fresh mango, chopped coarsely
1/2 cup macadamia nuts
1 small Maui (sweet) onion, sliced
1/3 cup parmesan, shredded

Dressing:
3/4 cup olive oil
1/4 teaspoon Worcestershire sauce
1 tablespoon red wine vinegar
1 egg
1 tablespoon of crushed garlic
1/2 teaspoon dry mustard
1 teaspoon sugar
1 tablespoon lemon juice
1/2 teaspoon salt
1 teaspoon finely grated parmesan cheese
1 tablespoon minced Maui onion

Mix together the dressing ingredients and chill in the refrigerator. Heat the oven to 350 degrees. Put the macadamia nuts on a baking sheet and bake for 10-12 minutes until just starting to brown. Remove from oven and set aside to cool. Put the lettuce in a salad bowl, top with the remaining ingredients. Pour dressing over salad and serve immediately. Serves: 8-10.

Day 3: Seared Ahi Salad This is a very special salad inspired by Hailey Holesapple, a friend of my daughter Nicole. Hailey was describing a salad that she thought would be very good for the book. So, I got the ingredients and she supervised while I put the salad together based on her inspiration. When it was completed, it met Hailey’s approval and was even better than she expected. Thanks for the inspiration Hailey!

1 lb ahi (uncooked tuna)
12 oz baby greens
1/2 yellow bell pepper
1/2 red or orange bell pepper
1 small red onion
1/3 cup of pitted kalamata olives, chopped
1 tablespoon of extra virgin olive oil
1/3 cup sesame seeds
4 oz goat cheese
1 tablespoon balsamic vinegar
1/2 teaspoon brown sugar

Dressing:
1/3 cup extra virgin olive oil
3 tablespoons balsamic
1/4 teaspoon salt
1/4 ground black pepper
1/2 teaspoon Dijon mustard
1 teaspoon sugar

Mix the dressing ingredients and put in the refrigerator to chill.

Prepare ahi by slicing into long steaks that are 1 inch by 1 inch around to prepare to sear. Place the greens on four dinner plates (or 6 salad plates for smaller portions). Core the bell peppers and thinly slice, thinly slice the red onion. In a large frying pan heat the tablespoon of olive oil on medium heat. Sauté the peppers and onion in the frying pan, stirring constantly, add the balsamic vinegar (1 tablespoon) and sprinkle with the brown sugar. Sauté until vegetables are wilted, but not caramelized – about 8-10 minutes. Remove the vegetables onto a couple layers of paper towels to cool and let some of the oil absorb. Lay the sesame seeds out on a plate and roll the ahi on the seeds to coat all sides. Using the frying pan that the vegetables were cooked in, turn the heat to high. Sear about 5 to 10 seconds a side so the outer sides are cooked, but the inside is still raw. Remove from the pan onto a cutting board. Slice the ahi about 1/4 inch thick. Layer the sautéed vegetables on the greens, then the goat cheese, then the kalamata olives. Lay the ahi in a row on each salad. When ready to serve, drizzle with the dressing. Serves: 4-6.

Day 4: Raspberry, Tarragon & Chive Salad
This salad is great for a fresh summer meal or any season. The fresh tarragon and chive give the salad a unique flavor. The raspberries and goat cheese finish it off with a nice blend over the butter lettuce. The dressing is light and tangy. A perfect blend of flavors!

Salad Ingredients:
10 oz butter lettuce – loosely chopped
1/3 cup chopped fresh chives – cut to 1 inch pieces
1/3 cup coarsely chopped fresh tarragon
1/2 cup fresh raspberries
2 oz chevre/goat cheese
1/4 cup pine nuts

Dijon Dressing:
3 oz extra virgin olive oil
2 oz red wine vinegar
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon Dijon mustard

Put the lettuce in a salad bowl; layer each of the salad ingredients on top of the lettuce. Next, mix all of the dressing ingredients with a wire whisk. Chill the dressing until ready to serve. Before serving, mix the dressing then drizzle it onto the salad and enjoy! Serves: 6-8.

Day 5: Spinach & Orzo Salad If you are looking for a perfect companion to your grilled meat (chicken, pork, beef, or whatever sounds good for dinner!), this salad can complete the meal with the great array of vegetables and a little bit of pasta. It is also a wonderful lunch salad with fresh bread. You can add sliced roasted turkey to make the salad a main meal as well.

1/2 lb (1 cup uncooked) Orzo pasta
1 large bunch of fresh spinach or 2 bags of baby spinach
1/3 cup julienne sun dried tomatoes
2 tablespoons capers
1/4 cup pine nuts
1/4 cup fresh basil, chopped
4 shallots, thinly sliced
1/3 cup parmesan cheese, shredded
1/2 teaspoon paprika
1/4 cup extra virgin olive oil
2 tablespoon red wine vinegar
1 teaspoon chopped garlic
1/4 teaspoon salt
1/4 teaspoon pepper

Cook orzo according to directions on package, leave to cool down. In large bowl combine all the remaining ingredients, mix well. When orzo is close to room temperature, combine with the other ingredients. Mix well; the spinach should wilt a little bit from the orzo. Serve immediately or refrigerate to chill before serving. Serves: 10-12.

Day 6: Avocado & Tomato Salad This salad is one that is a staple at my family’s dinner table. We are fortunate to have tomatoes and avocado all year round but the tomatoes are definitely best when they come from our summer garden or the local farmers market.

12 oz field greens
2 ripe avocados, peeled, seeded and sliced
6 medium tomatoes, sliced about 1/4 inch thick
4 oz crumbled feta cheese
1/4 cup pine nuts
2 shallots, thinly sliced

Balsamic Vinaigrette:
1/2 cup extra virgin olive oil
1/3 cup balsamic vinegar
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon chopped garlic
1 teaspoon of dried oregano or 2 teaspoon chopped fresh oregano

Place baby greens in salad bowl. Layer the tomato, avocado, feta, pine nuts and shallots on top of the greens. Chill until ready to serve.

Combine all of the balsamic vinaigrette ingredients and mix with a fork or wire whisk. Chill until ready to serve.

When ready to serve, drizzle on the vinaigrette and enjoy! Serves: 6-8.

Day 7: Spring Greens with Strawberry Vinaigrette We are so lucky to have fresh strawberries all summer long in our region of Northern California. I can’t get enough of this salad and it’s fresh set of flavors. It is so easy to make and always a favorite with guests!

10 oz spring greens
1/2 cup dried cranberries
1/4 cup almond slivers
1 apple, sliced with a touch of lemon juice

Strawberry Vinaigrette
1 cup fresh strawberries (halved)
2 tablespoons red wine vinegar
2 tablespoons sugar
1/4 cup vegetable oil
Salt and pepper to taste

Blend the vinaigrette ingredients, mix well. If you want to make the salad in advance, put the sliced apple in the vinaigrette as well so the flavors can mix and the apple will stay fresh. Place spring greens in a salad bowl with the dried cranberries, almonds and apple (if you haven’t already put them in the vinaigrette). Pour vinaigrette over the salad and serve. Serves: 6-8.


Eat and enjoy a salad a day. Your body will love you for it!

In Season- Asparagus

This week I wanted to feature the beautiful and healthy veggie- asparagus!  A wonderful source of antioxidants, plus fiber and folate, asparagus is considered a disease-fighting veggie.  It's been available in our stores and farmer's markets for about a month, get some now before the supply dwindles and becomes more expensive.

Most of the time I fix asparagus on the grill; I trim the end, place them in a dish or a zipper bag, drizzle with balsamic vinegar, and sprinkle with a combo of salt, pepper and garlic powder.  Then when I've nearly finished grilling whatever protein we are having, I place the asparagus on and let them grill a couple minutes, gently roll them to get the other side grilled and that's all!

But, here is a fabulous gluten free and Paleo recipe for an asparagus salad.  So easy to fix some for dinner and save it for lunch the next day.  The recipe is written as a single serving, but it's so easy to increase to serve more.  But it's also very easy to have all the ingredients prepped to just fix yourself a single serving each time you want some.

Asparagus Egg and Bacon Salad
219 calories per serving

Ingredients:

• 1 large hard boiled egg, peeled and sliced
• 1 2/3 cups chopped asparagus
• 2 slices cooked and crumbled center cut bacon
• 1/2 tsp Dijon mustard
• 1 teaspoon extra virgin olive oil
• 1 teaspoon red wine vinegar
• pinch salt and pepper, to taste

View the rest of the recipe on Skinnytaste

Read more about asparagus and it's important nutritional properties- 5 Powerful Health Benefits of Asparagus You Probably Didn't Know.

Apple Recipes

This week's challenge is to remember to eat an apple.  I thought I would provide a few fun ideas getting your apple a day eaten in case you want to eat it in some other form and need a little variety.

• Core the apple whole, then slice it in rounds, spread a little peanut or some other nut butter, then sprinkle with a few chopped nuts and maybe a couple of chocolate chips for a sweet treat.
• Take an 8 oz container of vanilla Greek (or regular) yogurt, mix in a heaping table spoon of peanut butter, sprinkle cinnamon and then use it to dip apple slices.
• On Sunday, when prepping your veggie bags for the week, chop about 5 apples, toss with 2 tablespoons of lemon juice, 1/4 cup of brown sugar and a generous sprinkle of cinnamon (you can even do less sugar and more cinnamon).  Pour it into a greased baking dish and bake at 350 for about 45 minutes.  Each morning you can heat some up to eat with oatmeal for breakfast or eat it on it's own.  Or even eat it cold with some chopped nuts and yogurt.

Enjoy apples!

Spring Vegetables: Artichokes

Here in California we are so lucky to have so many wonderful vegetables available to us almost year round.  And one vegetable that is very distinctly California, especially since 99% of the entire nation's supply is grown here in California, is the artichoke.  I LOVE artichokes.  On a recent trip to Monterey, where I passed through Castroville, the home of artichokes, roadside vegetable stands sell them 7 for $1.  ONE DOLLAR!!   Artichokes are actually the official vegetable of California.  And of course they are a healthy green veggie, but they actually have a specific health property; they can aid in digestion, protect your liver and lowers triglycerides and cholesterol.  A large artichoke is only 25 calories and contains no fat.

Here's how I love to prepare artichokes- I take the time to trim the leaves, cutting all the sharp points off the leaves, I remove some of the tougher outer leaves, but I certainly don't strip it down to the lighter color tender leaves like so many recipes call for.  Then I cut it in half lengthwise, use a small paring knife, cut out all the purple, fuzzy part and then wash it well to get the fuzz out and the leaves clean.  Then I take several pieces of foil, cut large enough to suite the size of the artichoke(s) and set two halves on top.  I liberally squeeze lemon juice, season with a combo of salt, pepper and garlic powder and drizzle with olive oil.  I wrap it up on the foil to be like a pouch.  Then I place it on the grill.  It's the first thing I do before grilling anything else, like chicken or other veggies.  It needs plenty of time, like 20-30 minutes.  I usually move them to not be over a high flame, the could get a burnt, with a gas grill I have it on low.  The only way you  know it's done is to just check them, open up the foil pouch and see if a leaf pulls off easily.  You can eat them with all the delicious sauce that has been created while cooking.  You can also do this same cooking method in an oven if you can't use your grill.

For more about artichokes and more recipes, you can read more on my blog, www.e-mealplanning.com

Crock Pot Chicken Taco Chili

Our Main Mama with her Crock Pot Chicken Taco Chili!

At a recent Make Ahead Meal Session we prepped a delicious and healthy meal that is so easy.  Crock Pot Chicken Taco Chili.  It's really good!  You could eat it in a bowl just like any other chili, you could serve it over brown rice, you could also scoop it up with a slotted spoon to remove some liquid and wrap it in a tortilla.  Like any chili, you can adjust the heat to your own liking to make it mild or spicy.  To prep this ahead of time like you see in the photo, place the chicken into a freezer safe zipper bag or wrap with plastic wrap.  In a separate zipper bag add all the other ingredients.  Then place that bag and the chicken into another freezer safe zipper bag.  The night before you want to cook it, place in the refrigerator to begin the defrost.  The next day, put everything into your slow cooker, even if it's still frozen.  When it's cooked you can stir it all together and if you need to, pull out the chicken to shred it.

Recipe:  Crock Pot Chicken Taco Chili

I also highly recommend using this homemade taco seasoning mix to use in the recipe.  It's very easy to make and tastes great.  Plus it's clean eating!  Homemade Taco Seasoning Mix Recipe

Kale Salad with Quinoa

Photo of Kale with Quinoa Salad from Mountain Mama Cooks

I'm excited to share this recipe with you this week because it's such an awesome complete meal.  Dark leafy greens, whole grain protein, anti-oxidants, and plenty of nutrients.  Not to mention, it can be made in advance and then eaten throughout the week.  So easy!!  Feel free to improvise and add other ingredients.  Macadamia nuts can be pricy, raw or even roasted almonds could be used instead.  I definitely love to have the crunch of nuts in my salads and for this one, if you intend to make enough to eat over several days, just add nuts to your serving.  The same goes for avocado.

Kale Salad with Quinoa by Mountain Mama Cooks

Try a Grain- Wheat Berries

This week's challenge is to try a new grain.  So here's another recipe you should try.  It's very flexible, he provides suggestions for other root vegetables to use and even other grains. It's a hearty, "rustic" salad that you can enjoy with a protein like roasted chicken or even as a meatless meal.

Roasted Root Vegetable and Wheat Berry Salad

Blood Orange Salad

We have warm sunshine!  Spring will soon be here. But we are also still enjoying delicious winter citrus.  This is a great salad from the beautiful blog, Skinny Taste for a Blood Orange Salad with Gorgonzola, Pecans and Baby Greens. This is a great lunch salad or side dish with your dinner.  Dark leafy greens, the citrus and nuts provide anti-oxidants, Vitamin E and Vitamin C.  It's a delicious source of good nutrition.  You could even add chopped turkey or chicken for protein and make it an entree salad.

Enjoy Blood Orange Salad with Gorgonzola, Pecans and Baby Greens!

Quinoa Stuffed Bell Peppers

These are uncooked and have marinara sauce added on top

Earlier this month Lorri Ann featured this recipe on her Fox 40 Mojo Monday segment.  We also made this recipe at our most recent Make Ahead Meal Session.
You can view the video of that segment here- Heart Healthy Meal For Your Loved One

You can learn to make other great meals like this one at our monthly Make Ahead Meal Sessions.  Space is limited so sign up today! Be sure to click on the Events tab to see the information on an upcoming session.

Quinoa Stuffed Bell Peppers
By Erika Huckaby, adapted from http://damndelicious.net/
This meatless high protein meal is incredibly simple to assemble and leaves plenty of opportunity to adjust to your tastes.  You can increase the heat adding chilies or more chili powder.  Depending on the time of year, you can use fresh cut corn and tomatoes for a fresh and sweet taste.
Ingredients
•    3 cups cooked quinoa
•    1 cup corn kernels
•    1/2 cup canned black beans, drained and rinsed
•    1/2 cup petite diced tomatoes, fresh or canned
•    1/4 cup crumbled feta cheese
•    3 tablespoons chopped fresh cilantro leaves
•    1 teaspoon cumin
•    1 clove garlic, finely chopped
•    1/2 teaspoon chili powder, or more to taste
•    Kosher salt and freshly ground black pepper, to taste
•    6 bell peppers, tops cut, stemmed and seeded

Directions:
1. Preheat oven to 350 degrees F. Line a 9 x 13 baking dish with parchment paper.
2. In a large bowl, combine quinoa, corn, beans, tomatoes, cheese, cilantro, cumin, garlic, and chili powder, salt and pepper, to taste.
3. Spoon the filling each bell pepper cavity. Place on prepared baking dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes. Serve!
To make ahead and freeze:  Wrap each cooked and cooled pepper in plastic wrap and then place in a freezer safe bag.  Defrost and warm as needed.  Or, wrap each filled pepper uncooked and place in a freezer bag.  Then you can defrost and cook as written in step 3.

Healthy Breakast Options

They say that breakfast is the most important meal of the day.  But somehow it seems to be the hardest meal for many people to eat.  They don't want to eat in the morning or they are too busy.  Kids too, they get up and rush to get dressed and off to school.  This week I wanted to offer some breakfast ideas and I also wanted to provide a clean eating option for creamer in your morning coffee.  I compiled a list of breakfast ideas on my blog, E-mealplanning.com.  You can find the list of healthy breakfasts that you can eat on the go, here.  You can also look back at all of the breakfast related posts here on this blog.

So often we are brain washed to think that fat free, sugar free is better for us.  If a food in it's whole, natural state is fat free and sugar free, then yes, it probably is.  But processed and chemical-laden food that is created to be fat free and sugar free is often no good.  Taste good?  Maybe.  Good for you?  No.  So after seeing so many Mamas listing in their food logs processed coffee creamers I went in search of alternatives.  What I discovered is that it's so easy to make something yourself!  And it's less calories and clean eating!  Creamy half and half mixed with skim milk, sweetened with sugar or honey and a little bit of vanilla extract.  Simple, not processed and 25 calories in 2 tablespoons.  Coffeemate French Vanilla creamer (liquid) is 35 calories in 1 tablespoon and contains partially hydrogenated soybean oil.  Hydrogenated oils contain trans fats.  In a single tablespoon it's less than 1 gram.  If you use 2 tablespoons in your coffee it becomes 1 gram and if you have that every day, it can add up.  So here is a recipe I found for clean, simple Vanilla Coffee Creamer.

Do you want non dairy?  Its simple to just swap out for any non dairy milk.  Or if you don't want to make it, Organic Valley has great products and they make a non-dairy coffee creamer.

If you need more ideas/inspiration or have questions, please comment here or email me at erika@e-mealplanning.com

A Quick and Easy Weeknight Meal

This is a recipe where it's really just about the method; the ingredients should be whatever lean protein and healthy green veggies you want to use.  Increase the nutrition with super-veggies like spinach and kale.  Make it meatless using tofu or cooked quinoa.  It's easy to just increase the quantities of everything to feed more people or to ensure you have plenty of leftovers for lunch.

The basic recipe with photos can be found here- e-mealplanning Recipes or you can copy it from below.


Cheap and Easy Turkey Stir Fry

Ingredients

2 tsp sesame oil
1 tsp vegetable or canola oil
2-3 tsp reduced sodium soy sauce
1 green onion, diced
1 lb ground turkey
1 zucchini sliced and then cut into match stick size pieces (julienne)
1 carrot julienne sliced
½ lb French green beans (these are the thin kind, fresh or Trader Joe’s sells them frozen and they’re great)
1 clove crushed garlic
2 tbl fresh parsley, chopped
3 tbl hoisin  or teriyaki sauce (flavors are different, just use what you prefer)


Directions
In large skillet or wok, heat oils and crushed garlic over medium heat until fragrant.  Add turkey, thoroughly break up and cook until browned.  Remove from pan and set aside.
Turn heat up slightly to medium-high, add vegetables and sauté until just beginning to soften, about 3 minutes.  Add turkey back, combine thoroughly, add onion and hoisin or soy sauce, continue to stir to incorporate keeping heat up so a slight bit of carmelization occurs.  Add parsely and soy sauce, stir for one more minute and then serve with steamed brown rice with extra soy sauce on the side.

 Serves 4- Recipe as written has 274 calories per serving, 13g of fat

Slow Cooking

The slow cooker, aka the Crock Pot can be such a helpful tool in your kitchen.  Especially if you are very busy and have little time to spend cooking.  But here's the thing, there are so many recipes out there for using the slow cooker that are not clean, healthy eating.  Also, there are many recipes that require some pre-cooking like browning meat on the stove first.  As someone who understands food and the science of cooking, I completely understand why a recipe will yield better results with that method.  As a busy mom, who hates dishes, I feel like it defeats the convenience of the slow cooker.  So this week I wanted to bring you some great recipes that are very easy to assemble and they are healthy. 

Clean Eating Slow Cooker Pineapple Chicken- This recipe suggests eating the cooked chicken over chunks of raw zucchini.  But there are plenty of options for serving this.  It would also be easy to eat it over brown rice.  Or in butter lettuce cups or with tortillas as filling in a wrap.

Chicken Fajitas- This is a simple recipe for chicken fajitas that you can prep in advance, put in a freezer bag to freeze and then just defrost the night before you want to cook it.

Ingredients
2 peppers, sliced
1 onion, chopped
1 1/2 pound chicken breast
1/2 cup chicken broth
1  taco seasoning packet (or 1 tablespoon of Homemade Taco Seasoning)
1 tsp. chili powder
1/2 tsp. paprika
1 tsp. salt

Directions
1.    Put all the ingredients in a large freezer bag. (Make sure you label the bag with instructions.)
2.    When it’s time to cook it, dump it all in your slow cooker and cook on high for 3-4 hours or low for 5-6 hours.
3.    When it’s cooked, shred the meat and add it back to the pepper mixture and serve on warm tortillas and your favorite toppings.


Vegan Crock Pot Polenta Lasagna- Instead of layers of noodles, this recipe uses polenta.  Because it is vegan, it includes a recipe for a vegan cheese sauce to layer with the vegetables and polenta.  You can easily just use shredded part skim mozzarella and ricotta cheeses.

Healthy Party Foods

In the next couple weeks you may be faced with hosting or attending a football party, or an Academy Awards party.  I put together a few suggestions for healthy options for party food.  And actually, you will love these so much you will just want to make them "just because"!

Obvious things like fruit or veggies platters are easy, but people often pass over that for the fatty and sugary foods.  But you can make them more attractive with a delicious and healthy dip.  Hummus, of course is something we often suggest on meal plans and food logs.  Take it up a notch with Avocado Cilantro Hummus.  Another fantastic dip to serve with veggies and baked pita chips is 5 Layer Greek Dip.

Instead of a green salad, try this protein and nutrient packed Black Bean Salad with Avocado Lime Dressing.

My own recipe for Tomato, Avocado and Corn Salsa is awesome for eating with grilled chicken, tortilla chips or adding on top of salad.

Looking for a hot appetizer?  Try these Low Fat Artichoke Spinach Dip Stuffed Mushrooms.  The recipe uses baby portabellas, you could use smaller mushrooms for bite size appetizers. 

Need more recipes or ideas for clean, healthy eating?  Email me at erika@e-mealplanning.com

Smoothies

If you were lucky enough to get a Vitamix or Ninja as a gift recently then you are probably looking for all kinds if smoothie recipes.
Here is a great little smoothie chart to give you inspiration for your own fruit and veggie combinations.

This smoothie is a little different and if you are someone who doesn't like a thick texture, you may not like this, but any good blender will make it very smooth:  Banana Oatmeal Smoothie 
It's delicious and very filling.  I highly recommend that all the ingredients be cold and/or frozen.  It's a great use for leftover oatmeal or make some oatmeal before bed, stick it in the fridge and then use it with frozen bananas.  It's perfect for after a Bootcamp session!

My personal go to smoothie that I like is very simple.  Pineapple, mango, banana, Greek yogurt (I usually have vanilla on hand) and then either vanilla almond milk or orange juice.  When I'm making it just for myself it's just two or three chunks of each fruit, two heaping tablespoons of yogurt and then I start with a 1/4 cup of liquid and pour in more as I blend until it is the consistency I like (I prefer thicker).  If I have little cutie mandarins, I'll throw one of those in too.  I don't use crushed ice because I use frozen fruit and don't want to water it down.

What about green smoothies?  Wondering how they taste or what is the best way to make one?  Here is a great one for you to start with.  Beginner's Green Smoothie.

I personally don't consider a smoothie a replacement for a meal, especially since my usual smoothie is mostly fruit with juice and a little yogurt, but it can be a great start for breakfast first thing in the morning followed with whole wheat toast and peanut butter. There is a whole world of protein powders to choose from as well as vitamin supplements that can be added to make a smoothie a vehicle for more nutrition and fuel for starting your day. 

Leave a comment and share your favorite smoothie!

Sweet Snacks

Something that I have noticed in reviewing the food logs of many Mamas is that in an attempt to keep the calorie intake low, but still treat themselves to something sweet they will eat 1 or 2 cookies or a mini candy or something like that.  And sure, maybe it keeps you within your calorie intake range, but it's empty calories that most likely doesn't fuel your body.  Not to mention if you are hungry, it doesn't usually satisfy hunger and it also requires plenty of willpower to limit yourself to just one or two.  It's a very slippery slope when it comes to empty calorie, processed foods.  Yes, you should do your food logs and count the calorie intake to keep yourself accountable and stay within the suggested calorie intake.  So maybe those 2 cookies are just 80 calories, or a bag of those processed 100 calorie snacks makes you feel like you had a treat but didn't eat many calories.  But instead, feed your body a snack or a "treat" that sometimes could be a littler higher in calories, but they are high quality calories.  So this week I want to share with you a couple of options for something that you could have as a sweet treat, but would also provide more nutrition than a cookie or tiny piece of candy.

1.  Fruit, fruit, fruit.  The better snacking option is natural, clean eating and wholesome fruit.  It's winter and we live in an area abundant with yummy and sweet mandarin oranges (40 calories in 1).  Or lovely crisp apples (95 cal in a medium size).   If you want, make this great dip for apples and bananas.  Mix a small container of vanilla non-fat Greek yogurt with 2 tablespoons of peanut butter, a drizzle of honey and a sprinkle of cinnamon.  It holds up well in the refrigerator for several days; make some and pack it in small containers with your grab-and-go bags of fruit, for a snack that is sweet, healthy and a great combo of fiber and protein.  Fills you up and fuels your body!

2.  Make your own healthier cookie.  There are some good recipes out there.  I have one of my own, it's actually a no-bake cookie dough ball.  It's a good for the late afternoon if you feel a dip in your energy level, or also if you need a little sweet treat after dinner.  Check out my No Bake Peanut Butter Chocolate Chip Cookie Dough Balls.  Taste tested and approved by our Mama Bootcamp Coaches.  Another snack that I love is from fellow Mama, Allison and it's over on her blog, Get Natured.  Lemon Coconut Energy Balls.  Not only can they be a healthy snack, but a great recovery food.  Pack one or two in a container and eat them on your way home after bootcamp.

For more recipes or suggestions you can email me at erika@e-mealplanning.com.

2013 Weekly Challenge #27: A Salad a Day!

Summer is the perfect time for salads. The veggies and fruit are so tasty and fresh, and it is usually just too darn hot to heat up the kitchen.

One of our very own Mamas, Kim Box, has written a cook book all about the beauty of the salad. Here's a little bit about her:

Kim Box is an inspirational leader, writer and speaker. Kim is passionate about creating gourmet meals that are simple and healthy. Salad Inspiration was a collaboration with her daughter Nicole who did all of the photography of the salads. Kim has also written a book on leadership and the power of diversity – Woven Leadership. Kim is an inspirational speaker on leadership, diversity and living a life that is aligned with your passion and purpose. She is active in the community serving on various nonprofit boards and as Executive Director of the non-profit Pathway to Prevention. She lives in Granite Bay, CA with her family and achieves life balance by pursuing her passions of watercolor, creative cooking, and competing in triathlons.

Your challenge this week: Make and eat a salad a day! We suggest using these yummy recipes from Kim, but any healthful and nutritious salad will do.

Day 1: Spinach with Mandarin Oranges, Walnuts & Feta This salad is one of my ‘signature’ salads. It is a favorite at every gathering, and a recipe that has been shared with many of my guests. The dressing is a sweet and sour flavor that ties all of the ingredients together. There is one short cut that I’d like to share. If you like fresh red onion, you can skip the step of cooking the onion and leave it uncooked without the brown sugar.

15 oz fresh baby spinach
1 15 oz can of mandarin oranges
4 oz crumbled feta
1/2 cup chopped walnuts
1 small red onion
1 teaspoon extra virgin olive oil
1 teaspoon brown sugar

Sweet & Sour Salad Dressing:
1/2 cup vegetable oil
1/3 cup cider vinegar
3 teaspoon sugar
1 teaspoon paprika
1 teaspoon dry mustard
1 teaspoon celery seeds

On a baking sheet, roast walnuts in a 325 degree oven for 15 minutes then set aside to cool. Slice red onion about 1/4 inch thick. In a medium frying pan, heat the olive oil over medium heat. Put the onions in the pan and sprinkle with the brown sugar. Stir constantly for about 5 minutes until onions are wilted. Cook until slightly translucent, but do not overcook or they will caramelize. Remove from heat and place on a paper towel to dry and remove excess oil.

Combine the dressing ingredients and stir well with a whisk. Place in the refrigerator to chill. In a salad bowl place the spinach then layer the mandarin oranges, feta, walnuts and onion. Chill in the refrigerator until ready to serve. Drizzle on the dressing before serving. Serves: 10-12.

Day 2: Aloha Caesar The Aloha Caesar is an inspiration from vacationing in Maui. We’ve enjoyed many tropical holidays with my sister, Leslie, and her family. Fresh pineapple and Maui onion are so delicious; along with the roasted macadamia nuts which bring together all the flavors of the island. The dressing below gives a tangy flavor or you can use a classic Caesar dressing.

1 head romaine lettuce
1/2 cup fresh pineapple, chopped coarsely
1/2 cup fresh mango, chopped coarsely
1/2 cup macadamia nuts
1 small Maui (sweet) onion, sliced
1/3 cup parmesan, shredded

Dressing:
3/4 cup olive oil
1/4 teaspoon Worcestershire sauce
1 tablespoon red wine vinegar
1 egg
1 tablespoon of crushed garlic
1/2 teaspoon dry mustard
1 teaspoon sugar
1 tablespoon lemon juice
1/2 teaspoon salt
1 teaspoon finely grated parmesan cheese
1 tablespoon minced Maui onion

Mix together the dressing ingredients and chill in the refrigerator. Heat the oven to 350 degrees. Put the macadamia nuts on a baking sheet and bake for 10-12 minutes until just starting to brown. Remove from oven and set aside to cool. Put the lettuce in a salad bowl, top with the remaining ingredients. Pour dressing over salad and serve immediately. Serves: 8-10.

Day 3: Seared Ahi Salad This is a very special salad inspired by Hailey Holesapple, a friend of my daughter Nicole. Hailey was describing a salad that she thought would be very good for the book. So, I got the ingredients and she supervised while I put the salad together based on her inspiration. When it was completed, it met Hailey’s approval and was even better than she expected. Thanks for the inspiration Hailey!

1 lb ahi (uncooked tuna)
12 oz baby greens
1/2 yellow bell pepper
1/2 red or orange bell pepper
1 small red onion
1/3 cup of pitted kalamata olives, chopped
1 tablespoon of extra virgin olive oil
1/3 cup sesame seeds
4 oz goat cheese
1 tablespoon balsamic vinegar
1/2 teaspoon brown sugar

Dressing:
1/3 cup extra virgin olive oil
3 tablespoons balsamic
1/4 teaspoon salt
1/4 ground black pepper
1/2 teaspoon Dijon mustard
1 teaspoon sugar

Mix the dressing ingredients and put in the refrigerator to chill.

Prepare ahi by slicing into long steaks that are 1 inch by 1 inch around to prepare to sear. Place the greens on four dinner plates (or 6 salad plates for smaller portions). Core the bell peppers and thinly slice, thinly slice the red onion. In a large frying pan heat the tablespoon of olive oil on medium heat. Sauté the peppers and onion in the frying pan, stirring constantly, add the balsamic vinegar (1 tablespoon) and sprinkle with the brown sugar. Sauté until vegetables are wilted, but not caramelized – about 8-10 minutes. Remove the vegetables onto a couple layers of paper towels to cool and let some of the oil absorb. Lay the sesame seeds out on a plate and roll the ahi on the seeds to coat all sides. Using the frying pan that the vegetables were cooked in, turn the heat to high. Sear about 5 to 10 seconds a side so the outer sides are cooked, but the inside is still raw. Remove from the pan onto a cutting board. Slice the ahi about 1/4 inch thick. Layer the sautéed vegetables on the greens, then the goat cheese, then the kalamata olives. Lay the ahi in a row on each salad. When ready to serve, drizzle with the dressing. Serves: 4-6.

Day 4: Raspberry, Tarragon & Chive Salad
This salad is great for a fresh summer meal or any season. The fresh tarragon and chive give the salad a unique flavor. The raspberries and goat cheese finish it off with a nice blend over the butter lettuce. The dressing is light and tangy. A perfect blend of flavors!

Salad Ingredients:
10 oz butter lettuce – loosely chopped
1/3 cup chopped fresh chives – cut to 1 inch pieces
1/3 cup coarsely chopped fresh tarragon
1/2 cup fresh raspberries
2 oz chevre/goat cheese
1/4 cup pine nuts

Dijon Dressing:
3 oz extra virgin olive oil
2 oz red wine vinegar
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon Dijon mustard

Put the lettuce in a salad bowl; layer each of the salad ingredients on top of the lettuce. Next, mix all of the dressing ingredients with a wire whisk. Chill the dressing until ready to serve. Before serving, mix the dressing then drizzle it onto the salad and enjoy! Serves: 6-8.

Day 5: Spinach & Orzo Salad If you are looking for a perfect companion to your grilled meat (chicken, pork, beef, or whatever sounds good for dinner!), this salad can complete the meal with the great array of vegetables and a little bit of pasta. It is also a wonderful lunch salad with fresh bread. You can add sliced roasted turkey to make the salad a main meal as well.

1/2 lb (1 cup uncooked) Orzo pasta
1 large bunch of fresh spinach or 2 bags of baby spinach
1/3 cup julienne sun dried tomatoes
2 tablespoons capers
1/4 cup pine nuts
1/4 cup fresh basil, chopped
4 shallots, thinly sliced
1/3 cup parmesan cheese, shredded
1/2 teaspoon paprika
1/4 cup extra virgin olive oil
2 tablespoon red wine vinegar
1 teaspoon chopped garlic
1/4 teaspoon salt
1/4 teaspoon pepper

Cook orzo according to directions on package, leave to cool down. In large bowl combine all the remaining ingredients, mix well. When orzo is close to room temperature, combine with the other ingredients. Mix well; the spinach should wilt a little bit from the orzo. Serve immediately or refrigerate to chill before serving. Serves: 10-12.

Day 6: Avocado & Tomato Salad This salad is one that is a staple at my family’s dinner table. We are fortunate to have tomatoes and avocado all year round but the tomatoes are definitely best when they come from our summer garden or the local farmers market.

12 oz field greens
2 ripe avocados, peeled, seeded and sliced
6 medium tomatoes, sliced about 1/4 inch thick
4 oz crumbled feta cheese
1/4 cup pine nuts
2 shallots, thinly sliced

Balsamic Vinaigrette:
1/2 cup extra virgin olive oil
1/3 cup balsamic vinegar
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon chopped garlic
1 teaspoon of dried oregano or 2 teaspoon chopped fresh oregano

Place baby greens in salad bowl. Layer the tomato, avocado, feta, pine nuts and shallots on top of the greens. Chill until ready to serve.

Combine all of the balsamic vinaigrette ingredients and mix with a fork or wire whisk. Chill until ready to serve.

When ready to serve, drizzle on the vinaigrette and enjoy! Serves: 6-8.

Day 7: Spring Greens with Strawberry Vinaigrette We are so lucky to have fresh strawberries all summer long in our region of Northern California. I can’t get enough of this salad and it’s fresh set of flavors. It is so easy to make and always a favorite with guests!

10 oz spring greens
1/2 cup dried cranberries
1/4 cup almond slivers
1 apple, sliced with a touch of lemon juice

Strawberry Vinaigrette
1 cup fresh strawberries (halved)
2 tablespoons red wine vinegar
2 tablespoons sugar
1/4 cup vegetable oil
Salt and pepper to taste

Blend the vinaigrette ingredients, mix well. If you want to make the salad in advance, put the sliced apple in the vinaigrette as well so the flavors can mix and the apple will stay fresh. Place spring greens in a salad bowl with the dried cranberries, almonds and apple (if you haven’t already put them in the vinaigrette). Pour vinaigrette over the salad and serve. Serves: 6-8.


Eat and enjoy a salad a day. Your body will love you for it!

August Recipe- Keeping Cool Cook-Free Recipes

We are in the middle of a heat wave.  Keeping hydrated and staying cool is always important and this month I wanted to share a couple of recipes to keep you cool and keep you fed without having to generate extra heat in the kitchen.
Lori Ann was recently on KCRA My 58 in the morning and she shared a delicious recipe for Cucumber Boats.  It's a dish that is packed with nutrition, but low in calories.  Beans, corn and shrimp that provide fiber and protein, sweet and delicious mango with vitamins A and C, avocado which also has vitamin C as well as healthy Omega 3 and 6 fatty acids.  It's pulled together with lime juice, cilantro, onion and jalapeno pepper, then you put that as a filling in a cucumber boat; cool and refreshing.

I also wanted to share a recipe of my own that it's very similar and versatile in how you can eat it.  Tomato, Corn and Avocado Salsa.  It's great to bring to a party serve at a barbecue, but be warned- it will disappear in minutes!  Serve it with whole wheat pita or baked tortilla chips.  Make some for yourself as a healthy and filling snack, you can actually make it ahead of time and just add avocado when you are ready to eat it.  Use it in a salad or top your tacos with it.  This is a great recipe for using delicious local corn and all those garden tomatoes you find yourself needing to use.

Enjoy these finals weeks of summer, keep cool, give these recipes a try and see you at Boot Camp!

June Recipe- Watermelon

This month we’re focusing on watermelon.  It’s not just a fruit suitable for slicing and mixing in a fruit salad or eating plain on a hot day.  There are a variety of applications in recipes.  Just like strawberries, watermelon is a sweet addition to a savory salad.  You can also make this very easy watermelon salad and bring it to your next BBQ pot luck; Watermelon Salad with Mint Leaves.  Or try this unique appetizer, Watermelon Feta Bruschetta. 

Another tip- Make about a cup of pureed watermelon and add it to your favorite store-bought barbecue sauce and use it over chicken or pork. 

One cup of cut watermelon contains no fat and about 50 calories.  It’s also a source of some great nutrients such as potassium, vitamins B6 and C as well as the antioxidant lycopene.  When buying a watermelon, tap it and if it sounds hollow, it’s ripe.  The outside may have a yellowish spot where it sat on the ground while growing, and that’s fine but the rind should be green striped and smooth.

And lastly, here’s a drink recipe using watermelon; Watermelon Lemonade.  Sometimes it seems like a great idea to buy a huge watermelon.  But when you cut it up, it’s A LOT of fruit to eat.  Which is great, but if you want a way to use up some of it, try making this refreshing drink.  You can easily use agave to sweeten this instead of sugar or simply omit the sugar since the watermelon and the lemonade may be sweet enough.

May Recipe- Get Grilling

Hello, it's your Food Coach, Erika.  As I'm sure you probably (correctly) assume, in my house I do most of the cooking and that also includes the grilling.  Grilling is not a duty that I wrestled away from my husband and that doesn't mean he isn't capable of grilling; he is and back in the early days of courtship he cooked and grilled for me.  He actually does most of the laundry (washing and folding) in our house, so I'm quite happy to do the cooking and I really enjoy grilling.  So this month I am sharing a grilled chicken recipe and I'm also letting you know that I don't believe grilling should be "the man's job" when it comes to cooking in your home.  Mama's can grill too!  To me, everything tastes better grilled and it doesn't even have to be covered in sauce, all by itself it brings flavor to food.  So go out there and get grilling!  Try this very simple recipe and you will get hooked and want to grill all the time.  :)
The recipe also includes a very easy vegetable stir fry, which I guess is technically not stir fry as it's not with Asian flavors, it's a saute, but it goes well with the chicken and can be prepared on the stove, or in a pan you place on the grill.  The recipe is linked below.

Grilled Chicken with Balsamic Glaze and Vegetable Stir Fry

April Recipe- Spring Salad

Salad is such a great way to get in your veggies, especially those dark, nutrient-rich greens like spinach.  I love a good salad, but sometimes I struggle at home to fix salad because I want it to have a lot of parts, but it can be a pain to prep it all when it's just myself or two of us.  It helps if I just create my own at-home salad bar.  Using containers to store all the elements, you take the time once to get it all prepped and then throughout the week, just pull it out and fix a salad.  In my house, it's far easier to do that then to toss it all together, only to not have it all eaten at once and then risk getting spoiled.
The other thing I like about salad, is "special" salads, the not your usual green salad with typical ingredients, but ones with seasonal ingredients or dynamic flavor combinations.  So when I came across a spring salad with mixed greens and blood oranges, I just had to share it here.

Blood Orange Salad with Gorgonzola, Pecans and Baby Greens


If you don't find blood oranges, naval oranges work fine, or even strawberries.   This would make a great addition to your Easter meal.  It's an easy salad to keep the elements stored separately and then assemble one just for yourself. 

Need other salad ideas?  Don't forget this previous post- A Salad A Day.