Spicy Southwest Quinoa Salad

If you're one of those people who eats a salad for lunch and gets hungry 3 hours later (or 2 hours later if you have my appetite), this recipe is for you.

Not only is it extremely delicious and quick to put together, it's packed with protein from the chicken and quinoa, making this salad a meal that will truly last you through the day.

I was inspired to make this salad after my summer in Chicago. I regularly visited a restaurant called The Protein Bar, which was famous for stocking its entire menu with protein-heavy and quinoa-filled burritos, bowls, and salads. After having their burrito (or Bar-Rito as they call it) several times, I opted for a southwest salad one day, but requested to have buffalo dressing instead of the much spicier Cholula hot sauce doused on top. What emerged was a delicious combination of flavors that come together quickly to make an easy and filling meal. 

After re-creating it myself several times, I feel it's finally ready to be shared with the public.

To make this salad, you will need:

1 chicken breast, diced into bite-sized pieces
olive oil
1/2 cup uncooked quinoa
1 container Trader Joe's Super 8 Veggie Mix (or bagged salad)
Sprouts
1/2 avocado, cut into chunks
Franks Buffalo Wing Sauce 

Start by making your quinoa. Follow the directions according to the package (I generally boil 1/2 cup of quinoa with 2 cups of water until the kernels crack)

Next, heat a glug of olive oil in a pan on medium heat. Add your chicken and toss on some salt and pepper. Cook, stirring occasionally until chicken is browned.

Next comes the layering. You'll start with your veggie mix as the base. I went with Trader Joe's version because it gives you a nice variety of pre-chopped nutritious veggies for only $2.99. (Side note: I've found this veggie mix to be extremely versatile in other dishes as well - I'll add a cup or two into salads, a stir-fry, a noodle dish, etc. I highly recommend it for new veggie recipe experiments.)

Then add on your sprouts - I went with organic pea shoots for this part, but you can choose whatever is most convenient for you.

Next, add your quinoa.

Then your chicken.

Then your avocado.

Now here comes the fun part. Grab your bottle of buffalo sauce and toss on as much or as little as you'd like, depending on your spice preferences. Give the bowl a stir, sample your creation, and add more if you need to. Enjoy your hearty salad with a glass of cold water.

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Creamy Quinoa and Peas

Lately, I've been into a lot of substituting when it comes to making recipes. Call it being creative, or call it being lazy and not having the correct ingredients. Either way you swing it, sometimes you stumble upon something that ends up being pretty dang good.

Today's happy accident? Creamy Quinoa and Peas. Altered from a risotto recipe by Rachel Ray, this easy dish is now packed full of protein with the same delicious taste. Not to mention it's probably one of the quickest and least fussy meals you'll ever make. Perfect for those nights when 

To make enough for one, grab these ingredients:

pad of butter
¼ red onion, chopped

1/2 cup quinoa

1 cup chicken or vegetable broth

¼ cup grated parmesan

1/3 cup frozen peas

1/2 lime

salt and pepper

Start by heating the butter in the bottom of a small pot on medium. Add your onions and saute until softened. Next, pour your chicken broth and quinoa into the pot and bring to a boil. Turn the heat down and cover, cooking for 15 minutes or until all the broth has been absorbed. 

When the quinoa is cooked mix in your parmesan cheese, frozen peas, zest  from the lime, and salt and pepper. Heat for several minutes or until the peas are warmed. Serve and enjoy your super-quick dinner!

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Indian Spinach & Tofu

I've always considered myself someone who couldn't really cook convincing Indian food. I always found the spices to be a tad too unfamiliar for my taste buds, and I never trusted myself to re-create something that would taste as good or better than what I could buy at a nearby takeout joint.
Fortunately for me and my budget, this recipe happened.

Introducing deliciously tasty and ridiculously easy Indian Tofu & Spinach. I developed this recipe quickly when I needed to use up some leftover spinach and tofu, and it's become one of my new favorites.
To make enough for one, you will need:

Vegetable oil

1 small block of tofu (about 1x4'), sliced into 1-inch by ½-inch blocks

1 teaspoon cumin

¼ cup red onion, chopped

1-inch piece of ginger

1 teaspoon white pepper

salt and pepper

¼ teaspoon cayenne

¼ teaspoon smoked paprika

3 big handfuls of spinach

¼ cup greek yogurt, plain

garlic salt

Heat the oil in a pan until it's good and hot. Add your tofu and fry until brown on both sides.

While it's cooking, use a food processor or blender to blend red onion and ginger together until finely minced.

When the tofu is done, remove it from the pan and set it aside. Add the cumin to the pan (and add additional oil if needed). Fry for several seconds. Next, add the ginger and red onion mixture and heat for 2 minutes. Add white pepper, salt, pepper, and cayenne. Stir. Add the spinach in batches, letting each round wilt. Next, place the tofu back in the pan and sprinkle in the smoked paprika, heating for 1-2 minutes. Finally, add the greek yogurt and mix until combined. Heat for 1 minute, then scoop onto a plate and serve. Top with garlic salt to taste.

Simple, healthy, and low-cal. Not to mention quick. Can you say go-to dinner recipe?

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Power-Packed Quinoa Veggie Soup

Michigan weather is famous for being ridiculously uncalled for. The seasons don't really follow any predetermined pattern. Last year it barely snowed and St. Patrick's day was 75 degrees and sunny. This year, I've had to pack trail mix with me on my hikes through the snowy campus, and it's just recently started to reach above 60 degrees. 

And although Spring has arrived drunk and late to the party, we're all happy she's here.

Mainly because Spring = bushels upon bushels of fresh vegetables. Which makes this season the perfect time for some delicious veggie soup.

I call this soup power-packed because it's stuffed to the brim with vitamins and nutrients and little to no added preservatives or salts. Additionally, the protein-filled quinoa keeps you full for hours, making this soup the perfect meal.

To make a big pot, grab these ingredients:

(adapted from 2 peas and their pod)

1 medium onion, chopped

3 cloves garlic, minced

2 stalks celery, chopped

2 carrots, peeled and chopped

1 zucchini, cut in half lengthwise and sliced

1 yellow squash, cut in half lengthwise and sliced

generous handful fresh green beans, ends clipped and cut in half

32 oz vegetable broth

1 32-oz can diced tomatoes

2 bay leaves

1/2 cup fresh basil, chopped

1/4 cup fresh thyme, leaves and stems chopped

1/4 cup quinoa, uncooked

salt and pepper

1/2 teaspoon garlic salt

1/4 teaspoon smoked paprika

pinch chili powder

Start by heating some olive oil in the bottom of a large pot on medium heat. Add your chopped onions and saute until translucent. Add your garlic and saute for one more minute. Add your celery, carrots, zucchini, squash, and green beans. Saute for 4-5 minutes.

Next, pour in your vegetable broth and your can of diced tomatoes. Throw in your bay leaves, basil, and thyme. Bring the mixture to a boil, then reduce heat to medium-low. Allow it to simmer for 25-30 minutes

While the soup is cooking, make your quinoa. Rinse the dry quinoa, then add it to a small saucepan with 1/2 cup of water. Heat the quinoa on high and bring to a boil, then cover and reduce heat to low. Allow to cook for 15-20 minutes, or until quinoa is fully cooked and all water is absorbed.

Test your soup by making sure your veggies are tender and cooked through. Add your cooked quinoa to the soup, then toss in some salt, pepper, garlic salt, smoked paprika, and chili powder. Serve with sliced bread.

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Best Turkey Burgers Ever

Hello all.
Sorry I haven't posted in awhile, I've been feeling a little under the weather. Apparently flu season has come 2 months late this year, since it seems like everyone is dropping like flies these days. I'm currently ingesting about 5 pots of tea a day and gratuitous amounts of chocolate ice cream while I ride this strange bug out.
Of course, while you're sick, it's important to eat healthy despite any unhealthy cravings. And I happened upon this amazing turkey burger recipe just in time.
See, the other week, I popped into Urban Outfitters and saw this book called The Burger: An Action-Packed Tasty Adventure, a comic book-style recipe book with over a hundred burger recipes. If you can patty it, they have a recipe for it.
I tried some of their basic recipes first and I'm in LOVE with their turkey burger. A sweet and tangy combination, it's super simple to whip up and packs a ton more flavor than just plain turkey meat. Plus the sugar from the apple chunks give the burger a perfect charred look and flavor.

Plus it looks beautiful, especially when paired with some Rosemary Olive Oil Ovenfries. A complete burger and fries meal without the typical fat and oil.

To make 4 delectable patties, grab these ingredients:

12 oz ground turkey meat

1/4 cup breadcrumbs

1 small onion, finely chopped

1 apple (like McIntosh) peeled, cored, finely chopped

grated rind and juice of 1 small lemon

2 tablespoons chopped fresh parsley

oil

salt & pepper

buns

Start by heating up your grill pan, frying pan, or George Foreman (my weapon of choice).

Using your hands, gently mix your turkey, breadcrumbs, onion, apple, lemon rind, juice, parsley, salt, and pepper into a large bowl. Divide the mixture up into four balls and gently shape them into patties

Drizzle a little bit of oil onto whatever surface you're going to cook on (turkey burgers tend to stick). Cook for 4-5 minutes on each size (8-10 minutes total on a George Foreman) or until the juices run clear. Trust me, the last thing you want to do is eat an undercooked turkey burger.

Top your grill-marked burgers with some spicy mustard, ketchup, and whatever veggies you feel like. Eat the whole thing and feel no regrets.

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Quinoa Lettuce Wraps

Quinoa has been all the rage recently after being dubbed the "miracle grain" due to its protein-filled nutrition-packed goodness. I've tried a few quinoa recipes myself, but most of them turn out bland and boring. The problem with quinoa is that by itself, it has no taste.

Fortunately, I came up with a way of cooking this delicious grain that packs a punch of flavor while still remaining healthy and delicious.

Then you can make these quick, easy, healthy, and protein-filled quinoa lettuce wraps.

To make these, you will need:

1/2 cup quinoa

1 cup chicken broth

salt and pepper

3 large lettuce leaves

2 tablespoons fresh cilantro

handful of canned corn

cucumber, cut into matchstick strips

carrot, cut into matchstick strips

1/4 cup soy sauce

1 teaspoon thai sweet chili sauce

Put your chicken broth into a small saucepan and heat to a boil. Stir in your quinoa, turn heat down to low, and cook for 15-20 minutes or until all the broth has been absorbed. (psst - this broth is what gives the quinoa a bigger punch of flavor - you can also use vegetable broth if you're vegetarian).

While the quinoa is cooking, assemble your leaves and veggies. Stir your soy sauce and thai sweet chili sauce together to make your tangy dipping sauce.

When the quinoa is done, mix in your cilantro, salt, and pepper to taste. Then begin your layering. Spread quinoa across the leaves, then pile on your cucumber, carrots, and corn. You can add additional veggies if you like - play around with flavor and see what you like best.

And voila - you now have a tasty protein-filled low-fat meal!

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Caponata

As a food-lover, I'm constantly on Pinterest pinning new recipes, following other food bloggers, browsing epicurious, and checking FoodNetwork.com for tips from the professionals. When online recipes are so easy to attain, it's quite common for those who frequently cook to not own a single cookbook. Online recipes are faster, more abundant, and, most importantly, free.
But there's still something to be said for owning an actual cookbook. Feeling the pages in your hands, and staring at 8x10 images of culinary masterpieces.
Call me old-fashioned, but I like my books.
Which is why, several months ago, I decided to order a book from one of my favorite chefs, Jamie Oliver. Jamie's Italy, his Italian cookbook, is filled with deliciously authentic Italian recipes that take the cook and his/her tastebuds through a culinary journey.
I tried out one of his recipes this weekend, updated to suit my needs/tastes, and since it turned out so delicious, I figured I'd share it. This caponata is an Italian eggplant stew that relies on simple ingredients to pack a lot of flavor.

Delicious veggies that will fill you up and make you feel good. What's not to love?

To make around 2 servings of this dish, grab the following ingredients.

olive oil
1 large eggplant, chopped into thick chunks
3/4 teaspoon dried oregano
salt & pepper
one small red onion, chopped
1 clove garlic, finely sliced
1 small bunch flat leaf parsley, stems and leaves chopped
2 tablespoons red wine vinegar
2-3 large ripe tomatoes, chopped into chunks
1 handful slivered almonds
freshly grated parmesan cheese

Start by heating some olive oil in a skillet over medium heat. Add the eggplant, oregano, and some salt. Cook for 4-5 minutes on medium-high until eggplant is browned, tossing the chunks around every now and then to coat evenly with oil. 

Add the onion and garlic to the pan. Grab half of your chopped parsley mixture and toss that in too. Cook 1-2 minutes and add more oil as needed. Add your vinegar, cook for another 1-2 minutes.

Toss in your tomatoes and simmer on low heat for 15 minutes until tomatoes are softened. Finally, toss in some pepper, the rest of your parsley mixture, and the almonds and stir to combine. Pile your veggies onto a plate and top with freshly grated parmesan cheese.

Bravo! You've just created a low-cal authentic Sicilian dish!

If you like this style of cooking, check out Jamie's cookbook here for more recipes. I promise, you won't be disappointed!

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White Bean and Kale Soup

I know, I know. Another soup recipe.
But I can't help it.
The weather here is changing faster than the seasons. Literally. And when I walk home in a chilly breeze, there's nothing I'd rather whip up than a steaming  pot of soup.
Besides, this recipe is so simple and delicious, anyone could make it. 

(p.s. it involves bacon)
Are you sold yet?
If so, then grab these ingredients:

6 slices bacon, 3 chopped, 3 whole
1 small onion, diced
3 carrots, cut into medallions
2 cloves garlic, minced
1 tablespoon tomato paste
3/4 teaspoon chopped fresh thyme
1 teaspoon salt 
3/4 teaspoon pepper
1/2 teaspoon white pepper
2 cups chicken broth
6 cups water
1 1/2 cups small shell pasta
1 15-oz can white beans, drained and rinsed
2 cups kale, torn into 1-inch squares
fresh grated parmesan cheese

Adapted from the Food Network Kitchens.

Start by heating your chopped bacon in the bottom of a large pot over medium heat until crispy.
While you're waiting, cook the other three strips in the microwave. Eat.
When the bacon is crispy and the bottom of your pot is full of grease, add your onion and saute. Add garlic, carrots, tomato paste, thyme, salt, and peppers and saute for several minutes.

Add your chicken broth and water, then turn the heat up to high. Once the liquid starts to boil, add your pasta. Cook for five minutes, then turn heat down to low and add your kale. Let mixture simmer and thicken for 7 minutes. Stir in grated cheese to taste.

Pour into a bowl, and top with - you guessed it - more grated cheese!

Delicious, filling, and oh-so-easy.

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Tex-Mex Rice and Black Eyed Peas

This recipe is so easy, I can hardly really call it a recipe. It's more like, a bowl full of delicious things that happen to be warmed.



You may recognize this recipe from my New Years Resolution post. It's one of the many low-fat, low-cal, high-taste, and high-ease recipes that I recommended for newly blossoming cooks. But for those of you who are still skeptical of beginning your culinary journey, I figured a little step-by-step photo essay of the process could nudge you along.

This recipe comes from Food Network Magazine's Weeknight Dinners section, so you know it's quick and tasty.

To make this dish, grab these simple ingredients:

1 cup white rice
1 tablespoon extra-virgin olive oil
1 cup fresh salsa, plus more for topping
1/2 teaspoon ground cumin
2 14-oz cans black-eyed peas (1 undrained, 1 drained and rinsed)
1/4 cup water
3 cups baby spinach
1/4 cup chopped fresh cilantro
1 avocado, halved, pitted, and sliced
1 cup shredded cheese for topping (if desired)

Start by cooking your rice. You can use easy minute rice, but I preferred to whip out the rice cooker to make the good stuff.

Next, heat your olive oil in a medium-sized pan. Toss in the salsa and your cumin.

You'll want to heat the salsa, stirring every now and then, until it's smooth and soft.
Next, add in your two cans of peas. 

Drain and rinse the first one...

Then just dump the second one in the pan undrained, along with the 1/4 cup water.

Cook the mixture for 12 minutes or so, allowing the peas to get creamy and mushy.

Finally, add your spinach and cilantro to the pan. Cook for 1 minute until spinach is wilted.

The last part is just layering everything together.
Start with putting some rice in a bowl..

Scoop on some beans..

Then top off with some extra salsa and sliced avocado..

The final product is tasty and healthy, a great combination. AND SO EASY TO MAKE!

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