Archive for July, 2011

July 8, 2011

Carrot Salad with a Crunch

I am a huge fan of carrot salad and decided to create a lighter version of this traditionally sweet and creamy salad. I reduced the sugar by omitting canned pineapple and white sugar. Carrots are naturally sweet and by adding grated apple, a little bit of honey, currants and cran-raisins I was able to keep some natural sweetness without it being overkill. The Greek yogurt, walnuts and sunflower seeds add some protein while providing some yummy crunchy texture.

This is my new favorite salad and hope it becomes yours too!

Ingredients
5 large carrots, grated
¼ c currants
¼ c cran-raisins
½ apple, grated
2 Tbsp raw honey
½ c chopped walnuts, toasted, plus a handful for garnish
¼ c roasted sunflower seeds
¼ c fat-free Greek yogurt (Fage yogurt is my favorite)
Juice and zest from ½ lemon

Directions
In a large bowl, mix grated carrots, apples, currants, cran-raisins, sunflower seeds and walnuts. Next add the Greek yogurt, honey and lemon zest and juice. Toss until thoroughly mixed. Sprinkle with remaining toasted walnuts. Chill for an hour before serving.

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July 5, 2011

Nutty Bulgur Wheat Burgers

This is another meatless burger recipe that I have been fiddling around with. I love the nutty-ness of this burger and it has a great crunch. This burger is jam-packed with healthy fats and fiber and doesn’t skimp on flavor. One of my husband’s new favorites! We have been enjoying these burgers on homemade mustard rye bread with Fage fat-free yogurt (instead of mayo) and fresh veggies – yum!

Ingredients
¾ c water
1 c bulgur wheat
⅛ c low-sodium soy sauce
¾ c unsalted sunflower seeds
¾ c raw cashews
½ medium onion, sautéed
5 eggs, beaten
½ c sharp cheddar cheese, shredded
2 tsp chili powder
1 tsp cumin
4 gloves garlic, minced
sea salt and ground pepper to taste

Directions
In a saucepan, bring the water and soy sauce to a boil. Add the bulgur wheat and remove from heat. Cover and let sit for 10 minutes. Grind cashews and sunflower seeds in a food processor. In a large bowl, combined cooked bulgur, ground cashews and sunflower seeds, sautéed onions, eggs, cheese and spices. Refrigerate mixture for an hour. Form into 8 patties. Heat a non-stick skillet with a small amount of extra-virgin olive oil to medium. Place patties in the skillet and cook 8 minutes on each side, until each side is lightly browned.

July 1, 2011

Greek-style Quinoa Burgers

My husband and I LOVE this quinoa burger recipe! It’s so cool and refreshing with the cucumbers and zesty Greek yogurt dressing. It is also an amazingly healthy meatless recipe jam packed with fiber and protein. Guaranteed to delight meat eaters (my husband) and vegetarians alike.

Quinoa Burger Ingredients
½ cup rinsed quinoa
1 medium carrot, chopped into large chunks
6 thinly sliced green onions
15 oz cooked great northern beans, drained and rinsed
¼ cup Japanese panko bread crumbs
1 large egg, beaten lightly
1 Tbsp ground cumin
Sea salt
Ground black pepper
2 Tbsp extra virgin olive oil
½ cup fat-free Greek yogurt (Fage is my favorite)
1 Tbsp fresh lemon juice
1 Tbsp fresh lemon zest
4 whole wheat pitas
½ English cucumber, thinly sliced

Directions
In a small saucepan, bring ¾ cup water to a boil; add rinsed quinoa, cover and reduce heat to low. Cook until the liquid is absorbed (11-13 minutes) and set aside. In a large food processor, pulse carrot until it is finely chopped. Add cooked quinoa, half of the sliced green onions, beans, panko bread crumbs, egg, cumin, 1 tsp sea salt and ¼ tsp ground black pepper and pulse until combined yet still slightly chunky. Form quinoa mixture into four ¾-inch thick patties (dip hands into cold water to prevent sticking). Place patties into a shallow bowl of panko bread crumbs, flip over to coat entire patty with bread crumbs. Place panko covered patties into the refrigerator and chill for 30 minutes – 1 hour. In a large non-stick skillet, heat olive oil over medium heat, cook burgers until browned and cooked through, about 8-10 minutes per side.

To make the yogurt dressing, combine yogurt, lemon juice, lemon zest and the remaining sliced green onions in a small bowl. Season with sea salt and ground pepper to taste.

Serve burgers in whole wheat pitas, topped with yogurt dressing and sliced cucumbers.

July 1, 2011

Zesty Tuna Waldorf Salad

Tuna Waldorf Salad Ingredients
3 medium cameo apples, cored and diced
juice of 1 lemon
zest of 1 lemon
2 cups diced celery
⅓ cup zante currents
⅓ cup cranraisins
⅔ cup toasted chopped walnuts
1 (12oz) can of albacore tuna, drained
1 cup fat-free greek yogurt ( Fage is my favorite!)
½ cup almond milk (you can use cow, soy, rice or almond milk)
½ tsp cinnamon

Directions
In a large bowl, mix diced apples and lemon juice and zest together. Add the diced celery, currents, cranraisins, toasted walnuts and tuna; mix gently. In another bowl, wisk the milk, yogurt and cinnamon until blended. Pour the yogurt dressing over the tuna mixture; mix gently to coat the salad. Serves 10.

This salad is great served on it’s own or on a sandwich bun. My husband and I love this salad on homemade  toasted french baguette sandwich rolls with some lettuce leaves – yum!

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