What's Cookin...by Chris T.

Here's another favorite recipe from one of my students, Chris T. She borrowed it from The Whole Life Nutrition Cookbook which you can get at: http://www.wholelifenutrition.net/

It involves one of my favorite grains, quinoa (pronounced keen-wah). Quinoa is has a slightly nutty taste, is hearty and has a wonderful chewy-crunchy quality. I love it!

Quinoa Black Bean Salad

This dish is packed with protein, fiber and color. A feast for all the senses.
Serves 4 to 6 people

2 Cups quinoa
3.5 Cups water
Pinch sea salt

1 cup chopped cilantro
5 sliced green onions
1 small seeded jalapeno pepper, seeded and finely diced
1 small red pepper, small dice
2 cups cooked black beans

Dressing:
¼ cup extra virgin olive oil
½ cup freshly squeezed lime juice
1 teaspoon cumin
1 ½ teaspoon sea salt

Rinse quinoa under warm running water in a fine mesh strainer. Place the rinsed quinoa with water and pinch of sea salt in a medium pot. Bring to a boil, cover, reduce heat to low and simmer for about 20 minutes or until all water is absorbed.
Remove cooked quinoa from pot, place in a large bowl, let cool.
Mix together “Dressing” ingredients in a small bowl with a whisk. Pour over quinoa and toss with a fork.
Add cilantro, green onions, jalapeno, red pepper and black beans and toss again. Enjoy! (note: I don’t like red pepper so I tried it with 1 can drained, rinsed corn).


This is another wonderful side dish for parties and potlucks. People will clamour for the recipe, and tips on how to spell, and pronounce quinoa. Happy Eating!

What's Cookin'....by Laurie C

My wonderful students have generously shared some of their favorite recipes. The first installment is:

Apple Jicama Cranberry Slaw
Serves 6, Weight Watchers=2 pts/serving

Dressing: (whisk together)
2 Tbsp. apple cider vinegar
2 Tbsp. honey
2 tsp. walnut oil
½ tsp salt


Salad: (put in a large bowl)
2 cups savoy or Napa cabbage, finely chopped
2 cups apples, cored and coarsely grated (leave skin on)
2 cups jicama, peeled and coarsely grated
2 medium green onions, minced or finely grated
½ cup dried cranberries
1/8 tsp. black pepper (optional)

Toss dressing with salad and refrigerate until ready to serve.


This is a delightfully crisp and refreshing salad. Perfect for your next potluck, dinner party or side dish for the family.

BTW....check out this link for jicama (hi-ca-ma) fun facts!
http://www.gourmetsleuth.com/equivalents_substitutions.asp?index=J&tid=752

Don't tempt me, Frodo

Every get late night food cravings? Last night I worked out late, came home and ate the delicious moo shoo pork and veggies that my husband made, and was still hungry.

I searched the cupboard and found raw walnuts and almonds, roasted pumpkin seeds and a zone bar. I searched the freezer and found frozen chicken soup. I searched the refrigerator and found veggies, condiments, eggs.... Where were the cookies, chocolate, ice cream and candies? Oh yeah, still at the grocery store. If I wanted something naughty I was going to have to make it from scratch at 9:30PM.

Ultimately I settled on a corn tortilla with a dab fig paste, about 50 calories. Just a morsel with a hint of sweetness, kinda like a fig newton, right? ("That's a stretch!" one of my students told me this morning.) This will not be appearing as "recipe of the week" anytime soon.

Moral of the story: If you don't let yourself be tempted at the grocery store, you won't be tempted at home. If you don't buy the junk food you can't eat it.

When we do our shopping for the week I don't pick up cheat foods to have around the house whenever I feel like it. This helps me stick with my plan of having a special sweet treat day ONCE a week, not every night. It also keeps me from absentmindedly noshing on chips etc. when I get home from work. Keep this in mind next time you go shopping.

BBQ tips from the ma'am

Do you ever go to a BBQ and eat so much you feel like someone has to cart you home in a wheel barrow? Like you blew all the progress you made at the gym this week in two short hours?

Well here are some tips to help you enjoy yourself at upcoming summer BBQs without blowing your entire meal plan.

1. give yourself a maximum # of alcoholic or sugary beverages per party or per hour. Or alternate each caloric bev with a glass of water.
2. Be good with your eating a couple of days before if when you know you're going to a party this weekend. That way you can use the BBQ or party as you cheat meal and relax.
3. Try not to go to a BBQ FAMISHED. At the least, eat a small snack an hour or two before you leave so you don't grossly overeat when you get there.
4. If you are bringing a dish to the party, try to bring some kind of healthier option, e.g: something with some vegetables, hummus, a quinoa salad, or fruit tray.
5. Load some veg on your plate as well as potato salad and chicken legs.
6. Control your portion size. Try not to mound the food on your plate-just go back for seconds in a couple of hours.
7. Eat dessert first. Well, maybe after your vegetables. So you still have room.
8. Lastly, relax, enjoy and get back on track with your food and workouts tomorrow!

Happy Independence Day!

Can you smell what the ma'am is cooking? Hummus!

Hi Squirrel Jam fans. Summer's here and the time is right for dancing in the streets...and eating more fresh vegetables! Try checking out your local farmers' market for fresh, fabulous produce that barely needs any treatment to taste delicious. Many thanks to my student Scotti for the recipe of marinated grilled veggies.

My own recipe stems from my attempt to eat more beans and less processed or prepared food. Why pay $3 for a little tub of hummus that has more preservatives and salt than you want or need when you can make your own . In less than 5 minutes and for less than $3 you can make your own simple, fabulous hummus at home. (Ok...a full jar of tahini is more than $3, but it will last you a long time or you can get just enough in bulk if you want to.)

Bon appetit!

KRU KATHY’S WHITE BEAN HUMMUS
1-3 cloves chopped garlic (Or you could use roasted garlic...yum!!)
1 (15 ounce) can white beans/great northern beans; rinsed and reserve 1/4 cup bean broth
2-4 tablespoons lemon juice (I like it tangier so I use 4T)
¼ cup tahini aka ground sesame seed butter (I use roasted tahini. You can purchase small amounts in bulk @ our co-op)
3/4 teaspoon ground cumin
Dash of salt
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
1Tablespoon olive oil

Combine all ingredients (except for reserved bean broth) in a food processor and pulse until smooth, scraping down sides as necessary. If you prefer a smoother texture or it seems to need some liquid, add 1T bean broth at a time until you reach desired consistency.
Serve with carrot sticks, celery, pita, crackers or … happy snacking!

This is my riff on a recipe from http://www.allrecipes.com/ my recipe website of choice

BONUS RECIPE COURTESY OF MY STUDENT, SCOTTI

SCOTTI’S ASIAN GRILLED VEGGIES

sliced zucchini, sliced yellow squash, quartered sweet onions, sliced red, yellow and/or green peppers, asparagus, broccoli, eggplant, etc.... Marinate for a minimum of 1 hour in:

Marinade:

1 cup soy sauce (low sodium)

1/2 cup Mirin (sweet Japanese cooking wine)

1/4 cup honey

1/4 cup rice vinegar

chopped/minced garlic

lots of chopped ginger

If you are going a lot of vegetables you may need to double the recipe! While the veggies are marinating soak one or two cedar planks (Fred Meyer has them) in water for a minimum of an hour.

Throw planks on medium high grill, top with the veggies and grill for about 8 to 15 minutes depending on your desired amount of "done-ness". If you don't have a grill or the planks you can do this as a stir fry a well. I love to enjoy these will grilled chicken or grilled salmon and they make a great appetizer.

My kids wouldn't touch asparagus and zucchini before this recipe but now they eat it all the time!