Easy Quinoa-Arugula Bowl With Peaches and Avocado Recipe

Ingredients

• 1 tablespoon sherry vinegar
• 2 teaspoons olive oil
• 1/8 teaspoon kosher salt
• 1/8 teaspoon black pepper
• 1 cup arugula
• 3/4 cup precooked quinoa
• 1/2 avocado, sliced (half remaining from Avocado-Herb Dressing)
• 1/4 cup chopped peaches
• 2 tablespoons chopped walnuts
• 2 teaspoons crumbled Cotija cheese

How to Make It

Step 1

Whisk together the vinegar, oil, salt, and pepper in a small bowl.

Step 2

Place the arugula in the bottom of a medium bowl. Arrange the quinoa, avocado slices, peaches, and walnuts around the sides of the bowl. Drizzle with the vinaigrette and sprinkle with cheese.

 

Credit: http://www.cookinglight.com

Meal Planning Strategies

Interested in better meal planning techniques? Here are some suggestions to get you started.

• Choose one designated date and time each week to plan meals before shopping. This will ensure you buy the proper ingredients for your meals.
• Make sure each meal includes protein, carbs, fats and fiber.
• Prep some foods in advance to save time during the week. You can go as far as cooking everything, or simply chopping your veggies in advance.
• Cook from scratch when you can. This will result in more vitamins and less sodium in your meals.

Most people don’t eat enough non-starchy vegetables so try to bulk up your meals with these foods

• asparagus
• carrots
• zucchini
• broccoli
• green beans
• spinach
• salad green
• peppers
• onions
• brussel sprouts

 

And don’t forget, you can enjoy all of your favorite foods still! Just make them healthier by adding vegetables and controlling portion sizes!

Is Juicing Overrated?

Over the last 5 years, there clearly has been an influx in “fresh pressed juice” at your local grocery store. You’ve probably noticed that it’s quite expensive too. This leaves many of us wondering “Is juice worth the high price tag?”.

First of all, there are always a lot of nutrition trends and fads. This tends to result in certain food prices spiking based off of how popular they are at the moment. Juice definitely has some nutritional benefits including vitamins and minerals in a quick easy package. The downside is that juicing removes the majority of fiber present in fruits and vegetables. Fiber makes you feel more full, slows down digestion, and also helps reduce cholesterol.

When it’s all said and done, juice in moderation is fine but consider eating mostly fresh fruits, vegetables or even smoothies. The benefit of smoothies compared to juice is that smoothies contain the whole piece of fruit or vegetable, including the fiber. Smoothies are also less wasteful compared to juicing at home. If you do juice at home, consider using the remaining pulp in other recipes to add fiber.

Don’t forget- no matter where you get your daily fruits and veggies, aim for 5 servings per day!

Spinach, Hummus, and Bell Pepper Wraps

Ingredients

• 2 (1.9-oz.) whole-grain flatbreads (such as Flatout Light)
• 1/2 cup roasted garlic hummus
• 1 small red bell pepper, thinly sliced
• 1 cup firmly packed baby spinach
• 1 ounce crumbled tomato-and-basil feta cheese (about 1/4 cup)

How to Make It

Step 1

Spread each flatbread with 1/4 cup hummus, leaving a 1/2-inch border around the edge.

Step 2

Divide the bell pepper evenly between the flatbreads; top each with 1/2 cup spinach and 2 tablespoons cheese. Starting from one short side, roll up the wraps. Cut each wrap in half, and secure with wooden picks.

 

https://www.cookinglight.com/recipes/spinach-hummus-bell-pepper-wraps

Chicken Cutlets with Strawberry-Avocado Salsa

Ingredients

• 1 1/2 cups chopped strawberries
• 1/2 cup diced peeled ripe avocado
• 2 tablespoons minced seeded jalapeño pepper
• 2 tablespoons chopped fresh cilantro
• 2 teaspoons fresh lime juice
• 3/4 teaspoon kosher salt, divided
• 1 tablespoon olive oil
• 4 (4-ounce) chicken breast cutlets
• 1/4 teaspoon freshly ground black pepper
• 4 lime wedges

How to Make It

Step 1

Combine strawberries, avocado, jalapeño, cilantro, lime juice, and 1/4 teaspoon salt in a small bowl; toss to combine.

Step 2

Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Sprinkle chicken with remaining 1/2 teaspoon salt and pepper. Add chicken to pan; cook 3 minutes on each side or until done.

Step 3

Divide chicken among 4 serving plates, and spoon salsa evenly over each serving. Garnish each serving with a lime wedge.

 

By JESSICA COX

June 2015

RECIPE BY COOKING LIGHT

Virtual Nutrition Counseling Available

No Bake Peanut Butter Chocolate Chip Oatmeal Energy Balls

INGREDIENTS

• 1 cup (dry) oatmeal (I like old fashioned)
• ⅔ cup toasted unsweetened coconut flakes
• ½ cup peanut butter
• ½ cup ground flaxseed
• ⅓ cup honey
• 1/2 cup mini chocolate chips
• 1 teaspoon vanilla extract

 

INSTRUCTIONS

1. Add everything to a medium bowl and mix to combine well. Stick the bowl in the fridge and let it chill for about half an hour. This resting time helps to ensure that the balls will stick together when rolled.
2. After the chilling time, take a tablespoon of the mixture in your hand and roll into a ball. Repeat with remaining oat mixture. If your balls aren’t sticking together after the resting period, you can add a little more honey or peanut butter, stir well, and try rolling again. Sometimes it just needs a little more of the wet ingredients to hold together well. And the moisture in the peanut butter will depend on the brand/type that you use.
3. Store in an airtight container in the fridge for up to 2 weeks or in the freezer much longer.

 

• If you’d like to add chia seeds, add 1-3 tablespoons depending on your preference.

 

Credit: https://www.blessthismessplease.com

Reducing Boredom Eating

Although some of us enjoy working from home and taking a break from our normal schedules, it can also be challenging dealing with the boredom and stress associated with changing routines. Some of us are experiencing financial struggles while others are simply bored from being confined to our homes. Part of mindful eating is recognizing emotional eating and seeking healthier coping mechanisms. Here are some simple activities that could help relieve your boredom and stress:

• Reading
• Meditation
• Yoga
• Walking your neighborhood (while social distancing)
• Playing a game with your children
• Puzzles
• Painting
• Coloring books
• Knitting
• Sewing
• Cooking
• Gardening
• Listening to Podcasts
• Playing an instrument
• Blogging
• Drawing
• Skype a friend
• Journaling

 

Try using this extra time to enjoy your family and some new hobbies!

 

 

Potluck-Perfect Pasta Salad With Tomatoes and Eggplant

Ingredients

• 8 ounces uncooked casarecce, fusilli, or penne pasta
• 8 ounces haricots verts (French green beans) or yellow wax beans, trimmed
• 1 tablespoon olive oil
• 2 cups chopped Japanese eggplant (from 1 eggplant)
• 1 tablespoon minced garlic
• 2 pt. cherry tomatoes, halved and divided
• 1/4 cup dry white wine
• 2 teaspoons white wine vinegar
• 1/2 teaspoon kosher salt
• 6 ounces burrata
• 2 teaspoons chopped fresh thyme
• 1/2 teaspoon black pepper

How to Make It

Step 1

Cook pasta according to package directions, omitting salt and fat. Add green beans during last 3 minutes of cooking. Reserve 1 cup of the cooking liquid; drain.

Step 2

Meanwhile, heat oil in a large skillet over medium-high. Add eggplant, and cook, stirring occasionally, until tender, 4 to 5 minutes. Add garlic; cook until fragrant, 1 minute. Add half of tomatoes; cook until juices start to release, about 2 to 3 minutes.

Step 3

Add wine; cook, stirring often, until most of wine evaporates. Add pasta and beans; toss to combine. Add reserved pasta cooking liquid, a couple of tablespoons at a time, if mixture is too dry. Stir in remaining tomatoes, vinegar, and salt. Divide pasta mixture among 4 bowls. Top evenly with burrata, thyme, and pepper.

 

Credit:     http://www.cookinghlight.com

Chocolate Raspberry Smoothie Bowl

http://www.cookinglight.com

 

Ingredients:

For the smoothie:

1/2 frozen banana 1/2 cup frozen raspberries 1/2 cup plain nonfat Greek yogurt 2 tsp unsweetened cocoa powder (add more to your liking) 1/4 cup plain unsweetened almond milk

Toppings:

1/4 cup fresh raspberries 2 tbsp pomegranate seeds 1 tbsp dark chocolate chips

Combine smoothie ingredients in a blender, and blend until smooth. I prefer to drizzle the almond milk in as it blends so I can stop when it reaches my desired consistency. Pour into a bowl, and sprinkle on the toppings. Enjoy!