May 2012

Spinach and Artichoke Salad

Cooking/Prep time: 15 min

Ingredients	Amount
Spinach	5 cups
Cooked Quinoa	1/2 cup
Artichoke Hearts	9 (canned in liquid)
Pine nuts, toasted	1/4 cup
Olive Oil	1 tbsp
Lemon juice	2 tbsp
Sea salt	pinch
Black pepper	pinch

Directions

1. Combine Spinach, quinoa, artichoke hearts and pine nuts in a salad bowl.

2. Whisk together olive oil, lemon juice, salt and pepper.

3. Pour dressing over salad and serve.

Makes 1 serving

Calories: 437, Carbs: 81g, Fat: 17g, Protein: 21g

Roasted Salmon with Lemon Relish on Spinach

Cooking/Prep time: 30 min

Ingredients	Amount
Pine Nuts	1/4 cup
Raisins	1/4 cup
Lemon, juice and zest	1 med
Boiling water	1/2 cup
Skinless salmon fillets	4 (6 ounces each)
Salt	pinch
Pepper	pinch
Parsley, chopped	1/4 cup
olive oil	3 tbsp
Baby spinach	5 cups

Directions

1. Preheat oven to 450 degrees. Spread pine nuts on a rimmed baking sheet and toast in oven until lightly golden brown, 5-7 minutes. Remove from baking sheet and set aside.

2. Place raisins and lemon zest in a heat proof bowl cover with boiling water and set aside.

3. Place salmon fillets on baking sheet used for pine nuts. Season with salt and pepper. Roast until the salmon is opaque throughout, 8-10 minutes.

4. Drain and discard the liquid from the raisins and lemon zest. Return to bowl and add lemon juice, pine nuts, parsley and olive oil. Season with salt and pepper; stir to combine.

5. Make a bed of spinach on 4 plates, place a salmon fillet on each plate and spoon over lemon relish over top.

Makes 4 servings

Calories: 452 Carbs: 11g Fat: 32g, Protein: 32g

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January 2012

Quinoa, Bocconcini and Oregano Salad

(Quinoa 365: The Everyday Superfood)

Cooking/Prep time: 20 minutes Makes 4 servings Calories: 390 Protein: 22g Fat: 15g Carbs: 41g

Ingredients	Amount
Quinoa, uncooked	3/4 cup
Water	1 1/2 cups
Zucchini, diced	1 cup
Cherry tomatoes, halved	1 cup
Red onion, diced	1/2 cup
Frozen baby green peas, thawed	1/2 cup
Red bell pepper, diced	1 cup
Yellow bel pepper, diced	1 cup
Balsamic vinegar	3 tbsp
Extra virgin olive oil	2 tbsp
Dijon Mustard	1 tbsp
Fresh oregano, chopped	2 tbsp (or 2 tsp dried oregano)
Fresh garlic, minced	1 tsp
Salt	pinch
Pepper	pinch
Mini Bocconcini, halved	1 cup

Directions

1. Bring quinoa and water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes.

2. Turn off heat and leave on burner for another 4 minutes. Remove lid and fluff with a fork. Set aside to completely cool.

3. Combine zucchini, tomatoes, onion, peas and bell peppers in a large bowl.

4. Whisk vinegar, Olive oil, mustard, oregano, garlic, salt and pepper together in a small bowl.

5. Pour dressing over the vegetables and thoroughly mix all the ingredients.

6. Add quinoa and bocconcini and mix until evenly combined.

7. Serve immediately or refrigerate for up to 3 days.

Mango Chicken Curry

Cooking/Prep time: 45-60min Serves 4 Each serving: 372 calories, 30g protein, 12g fat, 30g carb

Ingredients	Amount
Coconut oil	1 tbsp
Onion	1 Large chopped
Red bell pepper	1 medium, chopped
Garlic cloves	3 minced
Fresh ginger	2 tbsp, minced
Yellow Curry powder	1 1/2 tbsp
Cumin seeds	1 tsp
Thai red chilies (or 1/4 tsp cayenne pepper)	2 or 3 crushed
Apple cider vinegar or white vinegar	2 tbsp
low sodium chicken broth	1 1/4 cups (310ml)
Frozen diced mango	1 1/2 cups (350ml)
Salt and pepper to taste
Free range boneless, skinless chicken	1 pound (450g) cut into 1 inch pieces
Raisins	2/3 cup
Fresh lemon juice	1 large lemon
Coconut milk	1/2 cup (125ml)

Directions

1. Heat oil in a large skillet over medium heat.

2. Add onions and cook until softened (5 minutes)

3. Add red bell pepper; cook 2 minutes. Add garlic, ginger, curry powder, cumin and chilies or cayenne; cook 1 minute.

4. Add vinegar, broth, mango, salt and pepper to skillet. Bring to a boil, lower heat and simmer for 15 minutes, stirring occasionally.

5. Place contents of skillet in blender and puree until smooth.

6. Return sauce to skillet and add chicken and raisins. Return to a simmer and cook covered for 8 to 10 minutes or until chicken is cooked through.

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Previously Featured

Broiled Salmon with Ginger Mint Salsa

Cooking/Prep time: 15 min

Ingredients	Amount
Salmon fillet	4 oz
Fresh Lemon juice	2 tsp
Sea salt and pepper	to taste
Salsa:
Tomato	1 medium
Green onions, chopped	1/2 cup
ginger, minced	1 tsp
Fresh mint, minced	2 tsp
Lime juice	1 tsp
Sea salt and pepper	to taste

Directions

1. Preheat broiler and place stainless steel or cast iron pan under heat for 10 minutes. (pan should be 5-7 inches from heat source)

2. Rub salmon with 2 tsp of lemon juice, salt and pepper.

3. Using a hot pad, pull pan away from heat and place salmon on hot pan skin side down.

4. Return to broiler and cook for approx. 5-7 minutes depending on thickness. Fish will flake when down. Salmon is best when still pink inside.

Salsa:

1. Combine salsa ingredients and spoon over salmon.

2. Garnish with mint and drizzle with olive oil.

Makes 2 servings

Veggies with Chicken and Cashews

Cooking/Prep time: 20 minutes Makes 1 serving Calories: 508 Protein: 42g Fat: 30g Carbs: 37g

Ingredients	Amount
Celery, chopped	1 medium stalk chopped
Cucumber, chopped	1/2 medium
Carrot, chopped	1 medium
Beets, chopped	1 medium
Balsamic Vinegar	2 tbsp
Cooked chicken, sliced	4 oz
Cashews, roasted	1/4 cup

Directions

1. Cook chicken and cut into this slices

2. Roast cashews (2-3 minutes)

3. Combine chopped vegetables in bowl and drizzle with balsamic vinegar

4. Top with chicken and cashews and serve.