Greek Salad with Grilled Chicken & Simple Balsamic Vinaigrette

I love a good Greek Salad, and this one is a keeper! I also love leftovers, so I have been grilling enough chicken breast to get 2-3 meals out of it - usually two dinners and one lunch. If you chop up the cucumbers and onions all at once, there's no prep for the remaining meals except tossing everything in a bowl! And as simple as this balsamic dressing is, it is my favorite dressing I have made to date. This is one to add to the weekday rotation!

Greek Salad with Grilled Chicken & Simple Balsamic Vinaigrette

Makes 1 serving

Greek Salad with Grilled Chicken

Ingredients

2-3 oz organic chicken breast
garlic powder, for seasoning
salt, for seasoning
black pepper, for seasoning
3 cups organic romaine lettuce
1 Tbsp sliced black olives
1/3 cup grape tomatoes
1/3 cup cucumber, chopped
1/4 cup red onion, sliced
1 Tbsp feta cheese, crumbled

Directions

1. Cut chicken breast into strips. Season with garlic powder, salt and pepper. 

2. Heat grill pan over medium high heat (or use outdoor grill). Grill chicken until thoroughly cooked through. Set aside.

3. Combine remaining ingredients in a bowl and top with chicken. Drizzle with simple balsamic vinaigrette, or other favorite dressing.

Simple Balsamic Vinaigrette

Ingredients

2 tsp olive oil
4 tsp balsamic vinegar
1/4 tsp dried thyme
1 pinch black pepper
1 pinch salt (optional)

Directions

1. Place all ingredients in a small jar/container. Mix vigorously and serve.

What are the nutritional benefits of this salad?
Chicken is an excellent source of protein and is rich in B vitamins. Romaine lettuce is an excellent source of vitamins, A,  K and folate, as well as the mineral molybdenum, and is a very good source of fiber, minerals manganese, potassium, copper, and iron, as well as vitamins biotin, B1 (thiamin) and C. Cucumbers are an excellent source of vitamin K. Tomatoes are an excellent source of lycopene and vitamin C. Red onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese.

Not All Convenience Foods are Created Equal

Not All Convenience Foods are Created Equal

There is a lot of talk about "clean eating" and not eating anything that comes out of a package. Generally, I would agree with this suggestion. But there are some great pre-packaged and convenience options available if you look for them - usually in your produce section! I often hear from people that making salads is so much work because there is a lot to cut up (and I can't disagree, especially when there's not a lot of time for making dinner). Instead of buying lots of veggies that you have to cut up, fill up a container of fresh already-chopped vegetables from the salad bar at your grocery store, and grab a container of pre-washed organic salad greens of your choice. This is a pure convenience and pre-packaged dinner, but still really good for you!

I was recently introduced to this amazing Trader Joe's pre-washed, pre-packaged salad kit by my friend, Beth (thanks Beth!).  It is a broccoli and kale slaw that comes with a package of dried cherries, a mixture of almonds and sunflower seeds, and the dressing. I've been mixing it in with some organic spinach leaves and topping it off with grilled chicken for a super easy and healthy dinner.

Trader Joe's has a couple of other mixes with different types of lettuce and toppings that look really good as well! You can check them out in the produce section by the bagged pre-washed lettuce.

Another convenience option I recently learned about is that our grocery store (Mariano's) will grill any raw meat, poultry or fish for you - free of charge! So you could go in and grab some wild salmon or organic chicken breasts, and they will grill them for you while you finish shopping. What a great way to get most of your dinner cooked without having to do a thing (except the grocery shopping that you had to do anyway!). Why not have the store grill a package of chicken breasts while you go grab some hummus and a couple bags of pre-peeled, washed and cut organic carrots and sugar snap peas to go with it? Another purely convenience and pre-packaged dinner that is completely healthy and delicious!

The time and inconvenience of food preparation can be a major hurtle standing in the way of providing healthy meals for yourself and your family. It's a hurtle for me, too! It's time consuming to plan meals for the week, shop for all the ingredients and then prepare/cook them. But luckily, there are some healthy and convenient options available that taste good and will leave you feeling less stressed and more satisfied that you provided a healthy meal for your family :)

Watermelon Salad

This watermelon salad was inspired by our awesome next door neighbors. They came over for a Mexican-style cookout a couple of weeks ago, and brought a watermelon salad that was so good, I had to try to recreate it. This is a definite winner and go-to side for any summer cookout.  Our neighbors used feta cheese in their salad, but I used queso fresco in this one because that was what we had. Either cheese works really well.  I also used fresh mint and parsley from our garden. The mint, in particular, was really great in this salad.

Watermelon Salad

Ingredients

Half of one large watermelon, cubed and seeded

1 small red onion, sliced thin and cut into 1-inch pieces

1/3 cup fresh mint and parsley, chopped

4 oz queso fresco, crumbled

2 Tbsp balsamic vinegar

Directions

1. Combine all ingredients in large bowl and gently mix until evenly combined

What are the nutrition benefits of this salad? Watermelon is a very good source of vitamin C and a good source of pantothenic acid, copper, biotin, potassium, vitamin A, vitamins B1 and B6, and magnesium. Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese.  Fresh herbs are packed with lots of phytochemicals/antioxidants.

Pine Nut & Parmesan Kale Salad

We recently had a kale salad made by Sunset Foods that was so amazing, I had to try to re-create it! So here is my attempt, and I have to say it turned out pretty darn close to what I was trying to re-create. Luckily for me, Sunset included a list of ingredients on the deli label, so all I had to do was play with amounts. The salad from Sunset had currants in it, but I couldn't find them fresh or dried in the store I went to, so just left them out. I made this as a side to go with pasta, but would be good as a side with pretty much anything. This is a really great tasting way to get some fresh dark leafy greens in and is a nice alternative to a plain old salad for summer meals and get-togethers! 

Pine Nut & Parmesan Kale Salad

Ingredients

6 oz fresh organic baby kale leaves
2 Tbsp balsamic vinegar
1 Tbsp rice vinegar
1 Tbsp honey
2 Tbsp olive oil
1/4 cup pine nuts
1/3 cup grated parmesan cheese

Directions

1. If not pre-washed, wash and pat-dry kale. Place kale in large bowl.

2. In small bowl, whisk together balsamic vinegar, rice vinegar, honey and olive oil. Drizzle dressing over kale leaves and toss to evenly coat. Sprinkle with pine nuts and parmesan and gently fold in.

What are the nutritional benefits of this salad? Kale is an excellent source of vitamins A, C and K. It is also a good source of minerals calcium, copper, potassium, iron, manganese, and phosphorous. Balsamic vinegar is rich in polyphenols - a type of antioxidant. Rice vinegar contains lots of essential amino acids, which play a role in countless processes in the body. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control. Pine nuts contain lutein (which is good for vision), monounsaturated fats (shown to help reduce bad cholesterol - LDL - and increase good cholesterol - HDL), Vitamins C and D, and minerals iron and magnesium. Parmesan cheese is a great source of protein and calcium.

Baked Lemon-Herb Salmon & Herbed Quinoa

When my husband ate this last night, he said "this is the best salmon I have ever tasted; this is company-good!" and when he is willing to feed something to other people, it is definitely good.  What is even better is that it is incredibly easy to make.  If you are a quinoa-lover, as I am, then this herbed quinoa is a great side to go with the salmon, as they both have an olive oil, lemon juice and parsley base and so pair together well.  Plus, it is nice to use up the parsley in more than one dish since you get so much in a bunch. I feel so wasteful when I toss out an old half-used bunch of parsley or cilantro.  This quinoa can also be made ahead of time. I made it a few hours before dinner and just tossed it in the fridge.

Baked Lemon-Herb Salmon & Herbed Quinoa

Baked Lemon- Herb Salmon

Makes 2 servings

Ingredients

2 wild salmon filets (4-6oz each)
2 garlic cloves, minced
2 Tbsp olive oil
1 tsp dried basil
1/4 tsp salt
1/4 tsp pepper
1 Tbsp fresh lemon juice
2 Tbsp fresh parsley, chopped

Directions

1. Preheat oven to 375 degrees. In small bowl, whisk together all ingredients (except salmon).

2. Place salmon filets, skin side down, on center of a large piece of foil. Place in glass baking dish.  Pour mixture over salmon filets and enclose the filets to make a pouch with the foil. Place in oven and bake for 40 minutes, or until cook through.

(Recipe adapted from allrecipes.com)

Herbed Quinoa

Ingredients

2 3/4 cup organic chicken stock
1/4 cup fresh lemon juice
1 1/2 cups organic quinoa, uncooked

 Dressing:1/4 cup olive oil
1/4 cup fresh lemon juice
1/2 cup fresh organic parsley, chopped
1 Tbsp fresh organic thyme, chopped
Salt and pepper, to taste

Directions

1. In a medium sized sauce pan, combine chicken stock, lemon juice and quinoa. Bring to a boil; reduce heat to a simmer and cook for about 14 minutes, covered, until liquid is absorbed.

2. To make the dressing, combine all dressing ingredients in a small bowl and whisk together. Pour over quinoa and stir until evenly combined. Serve warm or cold.

(Recipe adapted from Giada De Laurentii's Herbed Quinoa recipe on food network.com)

What are the nutritional benefits of this meal? Wild salmon gives nice dose of omega-3s and protein. Garlic contains flavonoids (a type of antioxidant), and is a great source of vitamins C and B6, and the mineral manganese. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control. Lemon juice is high in vitamin C. Parsley is rich in vitamins C, K and A. Quinoa is a whole grain and is a complete protein, meaning it contains all 9 essential amino acids. Quinoa is also a great source if fiber, iron, lysine, magnesium, riboflavin and manganese. 

Classic Cobb Salad with Dijon Vinaigrette

I like pretty much all salads, but I can sometimes get into a rut, making the same old tossed salad with the same simple vegetables and dressing. So I decided to do something different and make a big cobb salad with a new salad dressing to branch out a bit. This was really good and was a complete meal in itself.  It does take a bit of prep time to cut cook/cut-up all of the toppings, but if you cut the vegetables up ahead of time and pre-cook the eggs, chicken and/or bacon, it saves a lot of time when you go to assemble the salad. The dijon vinaigrette was really good without being over-powering. I doubled the amounts of the ingredients that I have listed for the dressing so that I would have extra for other salads, and I'm glad I did because it is so good!

Classic Cobb Salad

Makes 6 servings

Ingredients

8 slices all-natural, pasture-raised bacon
4 organic free-range eggs
1 Tbsp white vinegar
Kosher salt
2 organic free-range chicken breasts
Salt, pepper and garlic powder, for seasoning
1/4 cup apple cider vinegar
1/2 shallot, minced (about 2 Tbsp)
1 Tbsp dijon mustard
1/4 cup olive oil
1/2 tsp salt
Pepper, to taste in dressing
2 avocados
2 roma tomatoes, chopped
1/2 red onion, chopped
3 heads organic romaine lettuce, washed and torn into pieces
4 oz crumbled blue cheese

Directions

1. Preheat oven to 400 degrees. Arrange bacon on baking sheet and cook in preheated oven until crisp, about 8 minutes, turning at 4 minutes. Remove from oven and let cool on paper towels to collect excess fat. When cool enough to handle, crumble bacon and set aside.

2. Place eggs in pan and cover with cold water and add white vinegar. Bring to boil. Remove from heat and cover. Let stand for 15 minutes. Drain and run under cold water to cool. Peel and chop eggs and season with kosher salt.

3. Season chicken breasts with salt, pepper and garlic powder. Brush with olive oil. Heat grill pan and grill pan top over medium high heat. Place chicken breasts on grill pan and cover with grill pan top. Grill about 4-5 minutes per side, or until cooked through. Remove from heat and let sit for 3-4 minutes. Slice chicken into strips.

4. To make the dressing: whisk together cider vinegar, shallot, mustard, salt, and pepper. Toss sliced chicken with 1 Tbsp of dressing in a separate bowl.

5. Remove skin and pits from avocados and dice. Season diced tomatoes with salt.

6. In a large bowl, place dressing on bottom, topped with lettuce.Arrange bacon, eggs, chicken, avocados, tomatoes, and blue cheese in rows on top of lettuce. When ready to serve, toss salad and season with additional salt and pepper, to taste.

(Recipe adapted from Food Network Magazine's recipe on foodnetwork.com)

What are the nutritional benefits of this meal? Pasture-raised bacon, like all pasture-raised meats, is higher in omega-3 fatty acids compared to conventional meat. They provide protein, and are also one of the best food sources of choline. Chicken is an excellent source of protein and is rich in B vitamins. Avocados are rich in monounsaturated fats that have been shown to boost HDL (good cholesterol), and are an excellent source of vitamins C,E and carotenoids lycopene and beta carotene, as well as the minerals selenium and zinc. Tomatoes are high in vitamin C and lycopene. Red onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese. Romaine lettuce is an excellent source of vitamins, A,  K and folate, as well as the mineral molybdenum, and is a very good source of fiber, minerals manganese, potassium, copper, and iron, as well as vitamins biotin, B1 (thiamin) and C. Blue cheese is a great source of protein and calcium.

Broiled Salmon & Spinach Salad with Mango Chutney

Anyone who went to, Miami University in Oxford, Ohio likely knows what I am talking about when I say that the Smashed Salmon Salad at Kona Bistro is one of the most amazing things you could ever eat.  I suddenly had a craving for this favorite of mine and so decided to try to make my own variation of it. I made a homemade mango chutney for this salad because, for one thing, I have never had an easy time finding a jarred mango chutney, and secondly, many chutney recipes have a ton of added sugar in them. I came across a recipe of Alton Brown's which had far less sugar in it as compared to other recipes, so used his recipe to work from.  This chutney is delicious, but is definitely a little spicy due to the red curry that I used. If you like the curry flavor but don't want the hotness, you could use a yellow curry instead. Alton Brown's recipe called for golden raisins, but I decided to leave those out.  I made the chutney a couple days ahead of time over the weekend, so putting this meal together was pretty simple when it came time to make it. The recipe makes a pretty large amount of chutney, so I froze the leftover in 2 small containers for future use.

Make sure to get the perfect bite with a combination of mango chutney, salmon, potatoes and spinach when you eat this - it is to die for!

Broiled Salmon & Spinach Salad with Mango Chutney

Serves 3

Ingredients

3 wild salmon fillets (~4oz each)
1/4 cup brown sugar
1 tsp ground ginger
1 pound organic red potatoes
2 cups organic chicken stock
Salt, pepper & garlic powder, to taste
5 oz fresh organic baby spinach leaves

Mango chutney:
2 pounds frozen chopped mango
1 1/2 Tbsp canola oil
1/2 tsp red pepper flakes
1 1/4 cups red onion, diced
2 Tbsp fresh ginger, minced
4 oz pineapple juice
2 oz cider vinegar
1/4 cup brown sugar
1 1/2 tsp curry powder
Salt and ground white pepper, to taste
1/2 cup macadamia nuts, chopped

Directions

To make the mango chutney:

1. In a large pot, heat canola oil over medium heat and add red pepper flakes; lightly toast flakes for 1-2 minutes. Add onions and cook until soft, about 3-4 minutes. Add ginger and bell pepper and sauté for 1-2 minutes. Add mango and cook for 1 minute.

2. In separate bowl, combine pineapple juice, vinegar, sugar, and curry powder. Add mixture to pot and stir to combine. Bring mixture to a low simmer and cook for 30 minutes, stirring frequently. Season with salt and white pepper. Add nuts and transfer to metal mixing bowl over an ice water bath.

The make salad:

1. Cut potatoes into 1-inch chunks, leaving skin on.  Place in small pan with 2 cups chicken stock (or enough to just cover the potatoes). Bring to a boil. Continue to boil until potatoes are tender (do not break apart when pierced by fork), or for about 12 minutes. Drain chicken stock from potatoes with a collander over a bowl to collect the stock. Place potatoes back in pan and season with salt, pepper and garlic powder. Add a small amount of cooking stock and mash with a potato masher. Add more stock to achieve desired consistency.

2. Preheat oven to broil setting. Cover a baking sheet with foil and place salmon fillets skin-side down.  Place brown sugar and ground ginger in a small bowl and stir to evenly combine. Evenly pack down brown sugar mixture on top of salmon fillets. 

 Broil until cooked through, about 10-12 minutes. Remove from oven and let rest for a few minutes. Use spatula to remove fillets from skin (should just slide right off).

2. To assemble salad, place 2 large handfuls of spinach leaves on serving plate. Top with 3/4 cup mashed potatoes. Flatten mound of potatoes a bit so that salmon may lay flat on them. Place salmon fillet on top of potatoes and top salmon with mango chutney.

(Chutney recipe adapted from foodnetwork.com)

What are the nutritional benefits of this salad? Wild salmon gives nice dose of omega-3s and protein. Spinach is packed with fiber,  vitamins K, A, C, B2, B6 and folate, and the minerals iron, manganese, magnesium, calcium and potassium. Potatoes are an excellent source of vitamin C and a good source of potassium. Leaving the skin on the potatoes adds a good amount of fiber as well. Mangoes are an excellent source of vitamins C and A. Macadamia nuts are rich in monounsaturated fats.

Cranberry & Toasted Almond Spinach Salad with White Wine Poppyseed Vinaigrette

If you are looking for an easy go-to side salad, this is a great one! My husband loved this salad so much, he had a whole second serving of it. Most poppyseed dressings tend to be creamy, but this one is completely dairy free, and just as good as any dairy-containing poppyseed dressing I have ever had.  

I would recommend making the dressing ahead of time so it has time to marinate together. I made ours about 6 hours before dinner.  Making it the day before would probably be even better because the longer it sits, the better it tastes. I also toasted the almonds ahead of time and just tossed them in a container after they cooled.  

If you are in charge of taking a salad to your upcoming Thanksgiving or Christmas get-togethers, this would be a delicious and easy option. If you were to make the dressing and toast the almonds ahead of time, it would take just a few moments to toss them together with the cranberries and dressing, or you could serve the dressing on the side.

Cranberry & Toasted Almond Spinach Salad with White Wine Poppyseed Vinaigrette

Makes ~8 Servings

Ingredients

1 Tbsp olive oil
3/4 cups sliced almonds
1 pound fresh organic spinach leaves
1 cup dried cranberries
2 Tbsp toasted sesame seeds
1/2 cup sugar
2 tsp minced yellow onion
1/4 tsp paprika
1/4 cup white wine vinegar
1/4 cup apple cider vinegar
1/2 cup olive oil

Directions

1. In a small pan, heat olive oil over medium heat. Add almonds and toast until fragrant and lightly golden, about 2 minutes. Remove from heat and let cool.

2. In a large jar, combine sesame seeds, sugar, onion, paprika, white wine vinegar, apple cider vinegar, and olive oil. Place lid on jar and shake vigorously to combine.  

3. In a large bowl, toss spinach with cranberries and almonds.  Toss with dressing, or serve dressing on the side.

(Recipe adapted from allrecipes.com)

What are the nutritional benefits of this salad? Spinach is packed with fiber,  vitamins K, A, C, B2, B6 and folate, and the minerals iron, manganese, magnesium, calcium and potassium. Cranberries are an excellent source of vitamin C. Almonds are high in manganese, magnesium, phosphorous, and copper, and vitamins E and B2. Sesame and poppy seeds are good sources of calcium, phosphorous and iron. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control.

Pear & Pecan Mixed Green Salad with Maple Balsamic Vinaigrette

This Fall salad was so easy to make, and tasted really good! The maple balsamic vinaigrette had just the right amount of maple syrup in it without being overpowering, which complemented the pears and pecans very well.  I whisked the ingredients for the dressing together right before we ate the salad, and it still had a great flavor even though it hadn't sat to marinate.  That being said, I am sure the flavor of the dressing would be even better the next day after sitting in the refrigerator to marinate overnight.  

This is a great salad to have alongside a Fall-type soup, such as the the Carrot, Ginger & Sweet Potato Soup that I made and posted yesterday. Or this would also go really well with chicken or some grilled fish.

Pear & Pecan Mixed Green Salad with Maple Balsamic Vinaigrette

Ingredients

1 small shallot, finely chopped
1 tsp dijon mustard
2 tsp balsamic vinegar
2 tsp maple syrup
1/2 cup olive oil

1/2 cup chopped pecans
2 organic red pears, cut into 1-inch pieces
5 oz organic spring mix lettuce

Directions

1. Preheat oven to 350 degrees. Spread pecans on a baking sheet and toast in preheated oven for 5 minutes.

2. To make maple balsamic vinaigrette, combine shallot, dijon mustard, balsamic vinegar, maple syrup, and olive oil in a small bowl and whisk together

3. To assemble salad, place 2 cups spring mix on salad plate, top with a handful of pear and 2 Tbsp pecans. Drizzle with dressing.

(recipe adapted from foodnetwork.com)

What are the nutritional benefits of this salad? The dark green leaf lettuces in spring mix are a great source of iron and vitamins A and C. Pecans are an excellent source of monounsaturated fatty acids and phenolic antioxidants, vitamin E, B vitamins and minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium. Pears are a great source of vitamin C and fiber. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control. 

Roasted Beet & Pecan Salad with Sherry Vinaigrette

I have a bottle of sherry vinegar in the cabinet from when I made a seared tilapia with tomato vinaigrette recently, and so decided to make a sherry vinaigrette to go with my beet salad last night.  This dressing turned out really great, and went very well with the beets and pecans.  Homemade salad dressings are so easy to make, and I think they tend to taste a lot better than anything I can find in the store - you can't beat the flavor of freshly made dressing!  Making fresh dressing does require planning ahead because to get a good flavor, you have to let it sit and marinate for at least 4-6 hours.  But combining the ingredients just takes a few minutes!  I made this dressing and roasted the beets yesterday morning and just stored them in the refrigerator until dinner time when I assembled the salads - pretty easy! 

Roasted Beet & Pecan Salad with Sherry Vinaigrette

Makes ~ 4 servings

Ingredients

1/3 cup sherry vinegar
1 clove garlic, minced
2 tsp dried oregano
1 tsp salt
1/2 tsp black pepper
1/2 cup olive oil

4 fresh beets 
2 Tbsp olive oil

1 small package organic spring mix lettuce
~ 1/2 cup chopped pecans

Directions

1. To make salad dressing, combine vinegar, garlic, oregano, salt, pepper and 1/2 cup olive oil in a salad dressing jar (or any jar with a lid). Shake vigorously to combine. Store in refrigerator for 4-6 hours to marinate before serving.

2. To roast beets, preheat oven to 425 degrees. Peel beets and cut stem-ends off. Cut into thin slices (about 1/8-1/4 inch thick) and place in center of large piece of aluminum foil. Drizzle with 2 Tbsp olive oil. Enclose beets in foil by making a pouch. Place in oven for 2-2 1/2 hours, or until soft.

3. To assemble salad, place 2 cups spring mix in bowl and top with beet slices and 2-3 Tbsp chopped pecans. Drizzle with sherry vinaigrette, to taste.

(Sherry vinaigrette recipe adapted from Foodnetwork.com)

What are the nutritional benefits of this salad? Beets are high in folate, fiber, vitamins A,B and C, and minerals potassium, magnesium, phosphorous, and iron. The dark green leaf lettuces in spring mix are a great source of iron and vitamins A and C. Pecans are an excellent source of monounsaturated fatty acids and phenolic antioxidants, vitamin E, B vitamins and minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control. Garlic contains flavonoids (a type of antioxidant), and is a great source of vitamins C and B6, and the mineral manganese. Oregano is packed with antioxidants so is a great addition to any salad dressing or meal!

Hummus & Tabouli Pockets

This hummus and tabouli was one of Charlie's favorite meals as a baby. I would just put a scoop on hummus on his high chair tray along with some tabouli (minus the cucumber and tomato chunks) and he would devour it, just using his little hands! It has been a while since I made this dinner, so it made a comeback tonight, and we all enjoyed it as much as ever. If you are going for a vegetarian meal, you can just use hummus and tabouli in your pita pockets and omit the grilled chicken. You get lots of great protein and flavor from the hummus alone. I also like to peel and cut up some fresh carrots for eating with the extra hummus.  When Charlie was a baby, I would cook carrots for him until they were very soft and put those on his tray with the hummus and tabouli as well. 

I made the hummus and tabouli and seasoned the chicken this morning, so at dinner time, all I had to do was grill the chicken and assemble the pita pockets. The hummus and tabouli could also be made the night before to save you some time.

Hummus & Tabouli Pockets

Ingredients

Hummus (recipe below)

Tabouli (recipe below)

Whole wheat pita pockets

1 pound grilled organic free range chicken breasts (optional)

Garlic powder to taste

Salt to taste

Black pepper to taste

1 Tbsp olive oil

Directions

1. Prepare hummus and tabouli from recipes below.

2. If adding chicken to your pita pockets: season chicken breasts with garlic powder, salt and pepper. Brush with olive oil. Heat grill pan and grill pan top over medium high heat. Place chicken breasts on grill pan and cover with grill pan top. Grill about 4-5 minutes per side, or until cooked through. Remove from heat and let sit for 3-4 minutes. Slice chicken into strips.

2. Spread 1/4 cup hummus into pita pocket and add 1/2 cup tabouli. If using grilled chicken, place chicken strips in pocket on top of tabouli.

3. Serve and enjoy!

Hummus

Ingredients

1 can organic garbanzo beans, drained

3 Tbsp tahini

Juice of one lemon (~3 Tbsp)

6 Tbsp olive oil

2 small cloves garlic

1 tsp salt, or to taste

Directions

1. Place all ingredients in large food processor and process until smooth and creamy

Tabouli

Ingredients

1 cup water

1/2 cup bulgur

3/4 cup tomatoes, seeded and chopped

3/4 cup cucumber, chopped

1/3 cup fresh organic parsley, chopped

2 Tbsp olive oil

2 Tbsp fresh lemon juice

1 Tbsp red wine vinegar

1/2 tsp salt

1/8 tsp black pepper

Directions

1. In saucepan, bring water to boil. Add bulgur and return to boil. Reduce heat and simmer, covered, for 20 minutes or until all liquid is absorbed. Let cool.

2. In a large bowl, combine bulgur, tomatoes, cucumber and parsley.

3. In a small bowl, stir together olive oil, lemon juice, vinegar, salt and pepper. Pour over bulgur mixture and fold in until evenly combined. Place in refrigerator to marinate for at least 4 hours.

(Recipe adapted from 1000 Vegetarian Recipes by Carol Gelles)

What are the nutritional benefits of this meal? Garbanzo beans are packed with fiber as well as lots of great nutrients, including protein, molybdenum, manganese, folate, tryptophan, copper, phosphorous, and iron. Tahini, made from sesame seeds, is also a good source of protein, and provides some calcium and B vitamins. Lemon juice provides lots of vitamin C. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control. Bulgur is a whole grain, so contains all of its original fiber, protein vitamins and minerals. Bulgur is particularly high in iron and B vitamins. Tomatoes are an excellent source of lycopene and vitamin C. Cucumbers are a great source of vitamin K and also provide some B vitamins and vitamin C. Red wine vinegar has been shown to reduce glycemic levels after eating in people with Type 2 Diabetes. Parsley is rich in vitamins C, K and A.

Sweet Potato Quinoa Salad

Here is another easy quinoa salad, perfect for the upcoming fall and winter. I really like this salad warm, eaten on its own or as a side dish, or even sprinkled over the top of a green salad. I originally intended to make quinoa cakes with this recipe a couple of months ago, but had a hard time keeping them held together, so I omitted some of the ingredients (eggs, breadcrumbs, etc) included for forming the patties, and made a warm salad instead.  

I am still working on figuring out the right ratio of egg and breadcrumbs for making the perfect quinoa cakes.  If you have found a good way to make them without them easily falling apart, I would love to hear what you do!

Sweet Potato Quinoa Salad

Makes ~8 servings (1/2 cup each)

Ingredients

3/4 cup raw quinoa
1 1/2 cups water
2 Tbsp olive oil
1 small onion, diced
2 cloves garlic, minced
2 cups grated sweet potato (~1 medium sweet potato)
1 tsp salt
1/4 tsp allspice
1/2 tsp paprika
1/2 tsp dried oregano

Directions

1. Bring water to a boil in saucepan and add quinoa. Reduce heat and simmer, covered for 14 minutes. Drain any excess water.

2. While quinoa is cooking, peel and shred sweet potato.

3. Heat olive oil over medium heat and add onion and garlic. Saute until onions are translucent, about 4 minutes. Mix in sweet potato and all spices and cook until soft, about 5 minutes. 

4. Combine quinoa and sweet potato mixture in a large mixing bowl and mix together. 

5. Serve and enjoy!

(Recipe adapted from thekitchenpaper.com)

What are the nutritional benefits of this salad? Quinoa is a whole grain and is a complete protein, meaning it contains all 9 essential amino acids. Quinoa is also a great source if fiber, iron, lysine, magnesium, riboflavin and manganese.   Sweet potatoes are very high in vitamin A (one cup provides over 400% of the daily value!) and are a great source of vitamins C and B6, and the mineral manganese.

Roasted Vegetable Quinoa Salad

I have been trying to branch out a bit with trying some new salads with quinoa and this one turned out to be really great! I knew I wouldn't have time in the evening to do much preparation for dinner, so I made this in the morning while our oatmeal was cooking for breakfast. It only took about 5 minutes to cut up the vegetables, and the rest was pretty simple! Then I just tossed it in the fridge to marinate until dinner time.  

This would be good as a light dinner, lunch or snack on its own, or is also a great side dish with burgers, grilled chicken or fish. 

Roasted Vegetable Quinoa Salad

Ingredients

2 cups organic quinoa, uncooked

4 cups water

Large bunch of asparagus

1 organic orange pepper

2 organic zucchini squash

2 cups grape tomatoes

3/4 cup olive oil, divided

2/3 cup balsamic vinegar

1 tsp salt, divided

Black pepper, to taste

Directions

1. Preheat oven to 400 degrees

2. Chop asparagus, pepper and zucchini into 1-inch pieces and combine in large mixing bowl with grape tomatoes

3. Add 1/4 cup of olive oil  and half of salt and pepper to bowl and mix until vegetables are evenly coated

4. Place in oven to roast for 20-25 minutes, until softened

5. While vegetables are roasting, bring water to a boil, add quinoa, and simmer  for 14 minutes. Strain quinoa to remove excess water

6. In a large bowl, whisk together remaining olive oil, salt and pepper as well as balsamic vinegar

7. Add vegetables and quinoa to dressing and mix until evenly combined

8. Serve at desired temperature (hot or cold - I think the flavor is best at room temperature) and enjoy!

(Recipe adapted from shrinkingkitchen.com)

What are the nutritional benefits of this salad? Quinoa is a whole grain and is a complete protein, meaning it contains all 9 essential amino acids. Quinoa is also a great source if fiber, iron, lysine, magnesium, riboflavin and manganese.   Asparagus is high in vitamin K and is also a great source of vitamin A, folate and iron. Bell peppers are one of the best food sources of vitamins A and C. Zucchini is a good source of fiber and vitamins A, C and folate. Tomatoes are an excellent source of lycopene and vitamin C. Balsamic vinegar is rich in polyphenols - a type of antioxidant. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control.

Apple & Pear Salad (with grilled peanut butter sandwiches)

My dad got us a subscription to Taste of Home magazine about a year ago, and this salad is adapted from a recipe in the latest issue. I was in the mood for a vegetarian meal last night, and so needed to come up with something to go with the salad.  What goes well with apples? Peanut butter, of course! So I threw together some quick grilled peanut butter sandwiches to have with it, and it was a really good pairing.

Apple & Pear Salad

Ingredients

4 organic pink lady apples, thinly sliced
2 organic pears, thinly sliced
1 organic cucumber, seeded and chopped
1 organic red onion, thinly sliced
1/4 cup apple juice
1 Tbsp organic dill, chopped
1 Tbsp olive oil
1 Tbsp spicy brown mustard
2 tsp brown sugar
1/2 tsp salt
1/4 tsp black pepper

Directions

1. Combine apples, pears, cucumber and red onion in a large bowl

2. In a separate bowl, whisk together remaining ingredients until evenly combined

3. Pour dressing mixture over salad and mix with a spoon until evenly coated

4. Refrigerate until ready to serve; serve cold

Makes ~8 servings

(Apple & Pear Salad recipe adapted from Sept/Oct 2013 issue of Taste of Home)

The grilled peanut butter sandwiches were pretty simple..I just made them like I would make a grilled cheese, but used peanut butter instead of cheese. If you are wondering how I made them, here is what I did:

Grilled Peanut Butter Sandwiches

Ingredients

5 slices dairy free whole wheat bread (I made a half sandwich for Charlie)
Dairy free olive oil spread
Peanut butter (amount to your liking)

Directions

1. Heat grill pan on high heat and cover both sides of bread with thin layer of dairy free spread

2. Reduce heat to medium and place all slices of bread on grill; grill one side until golden brown

3. Flip bread over and spread peanut butter on grilled side of one slice of bread per sandwich

4. Place grilled side of second slice of bread on top of bread slice spread with peanut butter

5. Grill sandwiches until golden brown on the outside, about 2 minutes per side

What are the nutritional benefits of this meal? Apples and pears provide vitamin C and fiber. Red onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese. Peanut butter is an excellent source of protein and potassium.