THE NEW BASICS

              This early in the new year, healthy living and eating is high on most people's list of goals. Here we summarize what constitutes a healthy meal in 6 basics: grains, fiber, vegetables, fish, fruit and yogurt (the Greek kind).  As we aspire to a year of physical and spiritual wellness,  dining healthy in style while embraced by sisterly love certainly puts us on the right course.   Amen to that and to all that God has in store for us!

Appetizer of Gluten-free Whole Grain Chips with Hummus

Kale Blueberry Salad with Vinaigrette Dressing

Quinoa Black Bean Salad

Rosemary Baked Salmon

Moroccan Vegetable Medley

Mixed Berries Tapioca Yogurt Parfait

 

 

Recipes

 

 

 

Quinoa Black Bean Salad

 

1 cup Quinoa

1 1/2 cups water

2 tbsp olive oil

1 tsp paprika

1 large onion, finely chopped

2 cloves garlic, minced

1 tsp cumin

1 tsp coriander

2 red bell peppers, diced

1/4 tsp hot pepper flakes

1 tbsp cilantro, chopped

1 can corn, drained well

1 can black beans, rinsed and drained

1 large tomato, diced

1/2 cup feta cheese, crumbled

1 small can black olives

1/2 cup pinenuts

juice of 1 lemon

salt and pepper to taste

 

1. In a sieve, rinse the quinoa under water and drain.

2. Heat 1 tbsp oil in a sauce pan, add paprika and stir for 1 minute.

3. Add quinoa and water, bring to a boil then lower heat and cover for 20 minutes or until water is abosorbed and quinoa is tender.

4. Heat 1 tbsp oil in frying pan and saute onion, garlic, cumin and coriander until onions are translucent.

5. Stir in red peppers, hot pepper flakes and cilantro, saute for 5 minutes.

6. Add cooked quinoa to sauteed vegetables, then stir in corn, black beans, tomato, feta, olives, pinenuts, lemon juice, salt & pepper.

7. Transfer to a bowl and refrigerate until ready for serving.

 

 

Mixed Berries Tapioca Yogurt Parfait

 

1 pkg Kraft Pudding Mix

1/3 cup pure maple syrup

2 cups skim milk

3/4 cup coconut milk

1 egg

1 tbsp vanilla extract (or 1/2 tbsp vanilla extract & 1/2 tbsp pandan extract0

6 small tubs of mixed berries Greek yogurt with lowest sugar content

fresh strawberries, raspberries, blueberries and blackberries cut up into small chunks

chocolate sprinkles (optional)

 

1. In a medium sauce pan, mix pudding mix with maple syrup, skim milk, coconut milk and egg, let stand for 5 minutes.

2. Set sauce pan over stove on medium heat and stir constantly until boiling, turn heat down and add vanilla extract, mix well.

3. Remove from heat and let stand for 20 minutes, refrigerate until ready for serving.

4. Serve with fresh fruit chunks and chocolate sprinkles on top.