Using a single frying pan, a spatula, a serving platter, and a few simple ingredients, you can whip up this delicious, nutritious meal of salmon and zucchini. Even with prep work it’s only 30 minutes from start to finish. Continue reading “30-Minute Salmon and Zucchini”
Barley is available pearled (the bran has been removed) or quick cooking (parboiled). Technically neither are whole grains but nutritionally speaking they count toward your whole-grain servings because of their high fiber content.
To Cook: Pearl barley Continue reading “How to Cook Whole Grains”
Great easy recipe from Cooking Light. Modified to reduce dairy and adjust prep time to be more realistic.
This is a wonderful rice dish as a vegan main course or a side dish to a piece of fish or chicken. You can spice it up with any of your favorite vegetables and or hot peppers. For a protein-rich version add a drained and rinsed can of black or red beans along with the vegetables. (See note in directions.)
1 cup of fresh broccoli, chopped
1 cup of fresh cauliflower, chopped
1 cup of sliced carrots
2 cups of long grain brown rice
5 1/2 cups of water
2 tablespoons of garlic
1 teaspoon of salt
1 teaspoon of pepper
1 teaspoon of your favorite dried herb or herb blend (optional)
1 can of drained beans or chickpeas (optional for protein if desired)
- Combine 2 cups of long grain brown rice and 5 1/2 cups of water in a large saucepan. Bring just to a boil. Add carrots and seasonings, stir and bring to a boil. (Add 1-2 tbsp of butter or oil if desired.)
- Reduce heat and cover tightly.
- Simmer 30 minutes, then lift cover and quickly add the cauliflower and broccoli. Don’t stir.
Re-cover immediately. [To make this a complete meal with protein, you can add a can of drained beans or chickpeas right here as well. Add them first, stir the pot, then add the cauliflower and broccoli on top.]
- Simmer 15-20 minutes longer, or until rice is tender and all the water is absorbed.
- Fluff lightly with a fork and serve.
Nutritional Value of Brown Rice (1 cup cooked)
1.8 g Total Fat
0 g Cholesterol
10 mg of Sodium
84 mg of Potassium
45 g Total Carbohydrates
5 g Protein
Nutritional Values of Vegetables (1 cup raw)
.8 g Total Fat
0 mg Cholesterol
89 mg Sodium
2607 mg Potassium
15 gr Carbohydrates
5.26 g Protein
This gluten-free quesadilla is made with corn tortillas that contain no flour. If you aren’t gluten-sensitive, feel free to buy the corn tortillas that have flour in them if you like them better. The GF tortillas I buy from Trader Joe’s have only corn and lime, and as such they are somewhat prone to fall apart with too much handling.
Cutting this into four wedges makes it easier to eat without falling apart.
The photo shows the quesadillas on a paper plate served with a small side of leftover roasted potatoes.