Quinoa Salad

QUINOA SALAD

(Makes 6 servings, 1 cup per serving)

Another one of the favourite things to make on a Sunday and enjoy all week!

Ingredients
1 cup quinoa, uncooked 

1 medium tomato, finely chopped 

2 cucumbers, finely chopped 

1 medium red bell pepper, seeded & finely chopped 

2 tbsp red onion, finely chopped 

1/2 cup parsley or cilantro, finely chopped 

10 Kalamata olives, pitted & cut in halves 

1 lemon or lime, juice of
1 tbsp olive oil 

2 tsp cumin 

1 tsp black pepper 

1 tbsp garlic powder


Directions 

Cook quinoa al dente. Use ratio of 1 cup quinoa to 2 cups water (you can use less water for firmer quinoa if desired). 

Bring to a boil, then simmer on low for 15 minutes, or until water is absorbed 

Add all ingredients to a large salad bowl and gently mix just enough to combine. 

Optional: make dressing separately by whisking together olive oil, lemon (lime) juice, cumin, black pepper and garlic powder in a small bowl.

Serve cold.

Tuna Salad

TUNA SALAD

Prep time: 15 mins Total time: 15 mins Serves: 2 servings, 1/2 salad per serving

This 21 Day Fix approved tuna salad is quick to prepare, and makes a satisfying lunch or light supper. Pair with greens & chopped veggies, or even a sprouted grain tortilla for a perfect lunchbox meal!

Ingredients 

2 cans (5 oz each can) chunk light tuna, packed in water, drained 

1 tsp extra-virgin olive oil 

1 Tbsp dijon mustard (sugar free) 

1 medium red bell pepper, finely chopped 

2 Tbsp chopped fresh tarragon (or herb of choice)


Instructions 

Combine tuna, oil, mustard, bell pepper, and herbs in a medium bowl. 

Mix well.

Vegetable Egg Cups

VEGETABLE EGG CUPS 

(Makes 6 servings - 2 cups per serving)

I love to make these at the beginning of the week for a quick snack or breakfast on the go! They are high protein so very satisfying and a great way to sneak some veggies in!

INGREDIENTS
12 Large Eggs 

1 Cup Chopped Spinach

1 Cup Chopped Bell Peppers 

1 Cup Chopped Mushrooms 

Sea Salt and Pepper to Taste 

2 Green Onions, Thinly Sliced 

12 Tbsp. Homemade Salsa

INSTRUCTIONS 

Pre-heat the oven to 375. 

Crack eggs into a large mixing bowl with salt & pepper and any other salt-free seasonings you like and whisk until fully combined.

Coat the muffin tin with nonstick cooking spray.

Evenly divide the eggs between the 12 muffin cups (they will each be about half full)

Add veggies to the eggs in the muffin cups - each cup will be very full :)

Bake for 15 minutes - 20 minutes (a toothpick inserted into the muffin should come out clean) 

Top each egg cup with 1 tablespoon of Homemade Salsa

Kid-Approved Salad Even the Salad-Hater will Love!

Am I the only one who HATES salads?  I mean seriously.... Take a little bit of spring mix blob some dressing on there and eat it?  Like a rabbit?  no thank you.

Okay, so I made this concoction up a couple weeks ago and I'm telling you guys - I seriously could eat this every single day - even my 6 year old LOVED it! .... Yes, it contains spinach.  Yes she still ate every last bit.

Ingredients

- 3 cups Spinach (or any of your favourite greens - NO iceberg lettuce.. it has no nutritional value.)

- 1/2 medium pepper, diced

- 1/2 medium carrot, shredded

- 1/2 medium cucumber, diced

- 1/2 cup chopped jicima

- 1/2 medium tomato, chopped

- 2/3 cup quinoa, cooked

- 1/4 cup raw pumpkin seeds, toasted

- braggs liquid soy seasoning, to taste

Dressing (Makes 10 servings, about 2 tbsp each)

- 1/2 cup olive oil

- 1/4 cup apple cider vinegar

- 3 tbsp lemon juice

- 3 cloves garlic, crushed

- no-salt added seasoning to taste

- 1/2 tsp dijon mustard

- 1 tbsp honey

1)  Toast the raw pumpkin seeds on medium heat until they start "popping", continue to toast for 2-3 minutes stirring frequently until they are well toasted.

2)  Mix all the veggies together in a large salad bowl

3)  Add the pumpkin seeds and cooked quinoa on top of the veggies

4)  Add a bit of the liquid soy seasoning (about 2 tsp) - to taste.

5)  Mix all the of the dressing ingredients in  a container with a lid and add about 2 tbsp to the salad, cover the container and put in the fridge to use tomorrow :)

6)  Mix everything together well and ENJOY! 

Unstuffed Cabbage Rolls

UNSTUFFED CABBAGE ROLLS

(inspired by "Kalyn's Stuffed Cabbage Roll Casserole" found on http://www.skinnytaste.com)

It was a Saturday night and I was searching for a new recipe to try... I wanted a casserole type dish that would provide leftovers for Sunday night as well, since the weekends is when I tend to fail with planning and making dinners!  I came across this recipe on skinnytaste.com and knew that I had to try it!!  I love cabbage rolls - but to not have to worry about actually "rolling" them up?  bonus! lol!  This was a real hit with my whole family - even my 6 year old daughter LOVED it... Like she was actually excited for leftovers on Sunday!  She's never excited for leftovers lol :) 

Unstuffed Cabbage Rolls

Ingredients:

• 2 tsp olive oil, divided
• 1 lb. extra lean ground beef
• 1 large onion, chopped fine
• 1 tbsp minced garlic
• 1/2 tsp. dried thyme
• 1 tsp smoked paprika
• salt and fresh ground black pepper to taste 
• 1 large head green cabbage, coarsely chopped
• 1 can (14.5 oz.) seasoned diced tomatoes
• 1 can (15 oz.) tomato sauce
• 1/4 cup water
• 2 cups cooked brown rice 
• 2 cups shredded cheese (I used the mozza-cheddar)

Instructions:

1. Preheat oven to 350°F. Spray a large glass casserole dish with non-stick spray.
2. Heat a large frying pan on medium heat; add ground beef and cook until it’s browned and cooked through, breaking it apart as it cooks. Remove ground beef and set aside.
3. In the same pan, add 1 tsp olive oil, chopped onion and cook over medium heat until the onion is translucent and starting to brown, about 5 minutes. Add the minced garlic, dried thyme, and paprika and cook about 2 minutes more. Then add the diced tomatoes with juice, tomato sauce, and ground beef. Add water to the pan. Simmer until it’s hot and slightly thickened, about 15-20 minutes.
4. While it simmers, cut cabbage in half, cut out the core, and remove any wilted outer leaves; chop the cabbage coarsely into 1 inch pieces.
5. Heat remaining olive oil in a large frying pan; add the cabbage and cook over medium-high heat until the cabbage is wilted and about half cooked, turning it over several times so it all wilts and cooks. Season with salt and fresh-ground black pepper.
6. When the meat and tomato sauce mixture has cooked and thickened a bit, stir in the 2 cups of cooked rice and gently combine.
7. Spray casserole dish with non-stick spray and the layer half the cabbage, half the meat mixture, remaining cabbage, and remaining meat mixture. Cover tightly with foil and bake 40 minutes, or until the mixture is just starting to bubble on the edges.
8. Remove foil and sprinkle on cheese (if using.) Bake uncovered an additional 20 minutes, or until the cheese is melted and starting to slightly brown. Serve hot.

Freezer friendly if you have leftovers. To reheat, thaw overnight in the refrigerator and then either microwave until hot or heat in the oven in a glass dish covered with foil.

Rum Spice Shakeology

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 cup unsweetened coconut milk beverage
1 scoop Chocolate Vegan Shakeology
1-2 drops pure rum extract
¼ tsp. ground cinnamon
¼ tsp. ground nutmeg
1 cup ice

Preparation:
1. Place coconut milk, Shakeology, extract, cinnamon, nutmeg, and ice in blender; cover. Blend until smooth.

Vanilla Berry Delight Shakeology

Vanilla Berry Delight Shakeology

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
½ cup unsweetened almond milk
½ cup water
1 scoop Vanilla Shakeology
½ cup fresh or frozen mixed berries
1 cup ice

Preparation:
1. Place almond milk, water, Shakeology, berries, and ice in blender; cover. Blend until smooth.

Chocolate Caramel Delight Smoothie

Chocolate Caramel Delight Smoothie

Prep time

10 mins

Total time

10 mins

This Chocolate Caramel Delight Smoothie recipe tastes like one of your favorite Girl Scout cookies, but it's so healthy that you can enjoy it any time.

Author: Beachbody

Recipe type: Shakeology

Serves: 1 shake

Ingredients

• 1 cup unsweetened almond milk
• 1 scoop Chocolate Shakeology
• 1 tsp. pure caramel extract
• 2 Tbsp. shredded unsweetened coconut, toasted
• 1 cup ice

Instructions

1. Place almond milk, Shakeology, extract, coconut, and ice in blender; cover.
2. Blend until smooth.

Homemade Energy Bars

Homemade Energy Bars

 

Prep time

10 mins

Total time

10 mins

 

Want to try your hand at making your own fruit and nut-based snack bar? In just a few minutes, you can create a healthy, customizable snack to help you eat right when you're on the go.

Author: Beachbody

Recipe type: Snack

Serves: 12 servings, 1 bar each

Ingredients

• 1 cup whole pitted dates (or prunes)
• 1 cup dried fruit (like apricots, prunes, figs, raisins, cranberries, blueberries, or cherries)
• 1 cup chopped nuts (or seeds) (like almonds, walnuts, cashews, sesame seeds, flax seeds, chia seeds, or sunflower seeds)
• 2 scoops Shakeology, any flavor

Instructions

1. Place dates, fruit, and nuts in a food processor. Pulse for 1 to 2 minutes; scrape sides of bowl.
2. Add Shakeology; process for 2 to 3 minutes, or until mixture becomes tiny crumbs that can come together to form a loose ball.
3. Line an 8 x 8-inch pan with cellophane. Press mixture into pan until flat. Cover tightly and refrigerate for 1 hour.
4. Cut into 12 bars. Store in refrigerator.
5. Tip: For additional flair add one or more of the following: ½ tsp. rum extract, ½ tsp. cinnamon, 1 Tbsp. raw honey, ½ tsp. vanilla extract, 1–2 oz dark chocolate chips, or 2 tsp. grated fresh ginger. Adding any of these items may change the nutritional information.

Rainbow Veggie Skewers

Rainbow Veggie Skewers

 

Author: Beachbody

Recipe type: Appetizer

Serves: 4 servings, 2 skewers each

Ingredients

• 2 cooked medium beets, cut into 8 ½ to 1-inch slices
• ½ medium red onion, cut into 8 pieces
• 1 medium green bell pepper, cut into 8 pieces
• 1 medium zucchini, cut into 8 slices
• 1 medium yellow bell pepper, cut 16 pieces
• 1 medium summer squash, cut into 8 slices
• 1 medium orange bell pepper, cut 16 pieces
• 1 medium red bell pepper, cut into 16 pieces
• 8 cherry (or grape) tomatoes
• 2 tsp. olive oil
• 2 tsp. Italian herbs (optional)

Instructions

1. Preheat grill or broiler on high.
2. Place a piece of beet, a piece of onion, two pieces of green bell pepper, a piece of zucchini, two pieces of yellow bell pepper, a piece of squash, two pieces of orange bell pepper, two pieces of red bell pepper, and a tomato onto a skewer. Repeat with seven remaining skewers.
3. Brush skewers evenly with oil. Sprinkle with herbs if desired.
4. Grill skewers for 6 to 8 minutes, turning every 2 minutes, until vegetables are tender-crisp.

Summer White Bean Salad with Lemon and Dill

Summer White Bean Salad with Lemon and Dill

(Recipe taken from The Beachbody Blog)

Prep time

15 mins

Total time

15 mins

Author: Beachbody

Recipe type: Lunch/Dinner

Serves: 6 servings, about 1 cup each

Ingredients

• 1 medium shallot, finely chopped
• 1 Tbsp. finely grated lemon peel (lemon zest)
• ⅓ cup fresh lemon juice
• 8 oz. green beans, ends trimmed, cut into ½ inch pieces (about 2 cups)
• 1 (15-oz.) can navy beans (or black eyed peas), rinsed, drained
• 1 (15-oz.) can butter beans (or lima beans), rinsed, drained
• ½ cup fresh dill (or basil, or parsley), chopped
• 2 Tbsp. extra virgin olive oil
• Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Instructions

1. Combine shallot, lemon peel, and lemon juice in a large bowl; mix well. Let sit for five minutes.
2. Add green beans, navy beans, butter beans, dill, and oil. Season with salt and pepper if desired; toss gently to blend.
3. Chill, covered, in refrigerator for 1 to 2 hours before serving.

Zucchini Noodle Breakfast Bowl

Zucchini Noodle Breakfast Bowl

(Recipe taken from The Beachbody Blog)

Prep time

15 mins

Cook time

58 mins

Total time

1 hour 13 mins

Author: Beachbody

Recipe type: Breakfast

Serves: 2 servings

Ingredients

• 2 medium sweet potatoes, chopped
• 4 tsp. olive oil, divided use
• ½ medium ripe avocado, cut into chunks
• 2 cloves garlic, coarsely chopped
• Water, divided use
• 3 medium zucchini
• 1 tsp. fresh lemon juice
• 2 large eggs
• Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
• 2 medium green onions, finely chopped

Instructions

1. Preheat oven to 375º F.
2. Place sweet potatoes on a baking sheet. Drizzle with ½ tsp. oil; mix well. Bake for 20 to 30 minutes, or until tender-crisp. Set aside.
3. While sweet potatoes are baking, place avocado, garlic, 2 Tbsp. water, and remaining 3½ tsp. oil in a food processor (or blender). Pulse until well blended. Set aside.
4. Using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛ inch thick. Turn each zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into ½- inch ribbons. Set aside.
5. Place water in medium saucepan and bring to a boil over medium-high heat. Add lemon juice; reduce heat to maintain a gentle boil.
6. Break eggs into a small bowl. Hold bowl close to the water’s surface and slip the eggs, one by one, into the water. Cook until whites are completely set and yolks begin to thicken, about 5 minutes. Gently lift eggs out of water; keep warm.
7. Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place zucchini in steamer basket; cook for 2 to 3 minutes, or until tender. Remove from heat.
8. Place zucchini in a medium serving bowl. Season with salt and pepper if desired. Add avocado mixture; toss gently to blend.
9. Divide zucchini between two bowls; top evenly with sweet potatoes, green onions, and an egg. Serve immediately.

Tips:

1. Zucchini can also be sliced on a mandolin; adjust to a very thin slice.
2. This recipes would be a great way to use leftover (cooked) sweet potatoes, and it would reduce the time to make the recipe.