Cuban Vegetable Salad

by Kristen Norton | Jun 11, 2024 | Recipes and Meal Ideas

Cuban Vegetable Salad – A Bright, Healthy, and Colorful Dish

Summer means lots of parties, cookouts, and time by the water. Want to WOW your friends and your taste buds? This Cuban Vegetable Salad bursts with vibrant colors and flavors, reflecting the lively spirit of Cuban cuisine. The blend of black beans, cherry tomatoes, bell peppers, red onion, and celery provides a nutrient-rich base full of fiber, vitamins, and antioxidants. The addition of mango and avocado introduces a creamy sweetness and healthy fats, while the brown rice adds a wholesome, nutty texture. The salad’s striking presentation and the refreshing, zesty mojo dressing make it a standout dish, perfect for any occasion.

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Cuban Vegetable Salad

This Cuban Vegetable Salad bursts with vibrant colors and flavors, reflecting the lively spirit of Cuban cuisine. The blend of black beans, cherry tomatoes, bell peppers, red onion, and celery provides a nutrient-rich base full of fiber, vitamins, and antioxidants. The addition of mango and avocado introduces a creamy sweetness and healthy fats, while the brown rice adds a wholesome, nutty texture. The salad's striking presentation and the refreshing, zesty mojo dressing make it a standout dish, perfect for any occasion.

Course Salad

Cuisine Cuban

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 4 servings

Calories 470kcal

Ingredients

Mojo Dressing ingredients

• 1/4 cup olive oil
• 1 Tbs lime juice
• 1 1/2 tsp Dijon mustard
• 1 clove garlic minced or pressed
• 1 tsp honey
• 1 tsp cumin
• 1 tsp chipotle pepper in adobo sauce chopped
• 1/2 cup cilantro chopped
• 1/2 cup parsley chopped
• salt to taste
• black pepper to taste

Salad Ingredients

• 11/2 cup black beans canned, rinsed and drained
• 2 cup cherry tomatoes halved
• 1 bell pepper red, chopped
• 1 bell pepper green, chopped
• 1/2 onion red, chopped
• 1 cup celery chopped
• 2 cloves garlic minced or pressed
• 1 mango flesh chopped
• 1 avocado cubed
• 1/2 cup corn frozen and defrosted (or fresh)
• 1 cup rice brown, pre-cooked

Instructions

Prep the following ingredients:

• Cook brown rice according to directions.
• Drain the black beans.
• Slice cherry tomatoes in half and finely chop peppers, onion, and celery.
• Mince the garlic.
• Cube mango and avocado.
• Mince garlic.
• Finely chop chipotle pepper in adobo sauce.

Make the salad.

• Add beans, tomatoes, pepper, onion, garlic, corn, and celery to a large bowl and mix.
• Fold in mango, avocado, and brown rice.

Make the dressing.

• In a medium size add olive oil, lime juice, Dijon mustard, garlic, honey, cumin, and chipotle pepper, then whisk until well mixed.
• Fold in cilantro and parsley.
• Season with salt and pepper to taste.
• Add mojo dressing to the salad and toss well.

Video

Notes

Makes 4 servings. Nutrition facts per serving:

• Calories: 470
• Total Fat 23g
  • Saturated Fat 3.1g
  • Trans Fat 0.0g
• Cholesterol 0mg
• Sodium 378mg
• Total Carbohydrates 60g
  • Dietary Fiber 14g
• Protein 11g

Easy No-Cook Vanilla Cinnamon Granola

by Kristen Norton | Feb 4, 2024 | Recipes and Meal Ideas

Granola is a great way to kick start your energy for the day! This one has all the good stuff. If you have a nut allergy, just replace walnuts with sunflower seeds or pumpkin seeds.

Ingredients:

• 1 cup walnuts, raw, chopped
• 12 dates, Medjool, pitted and chopped
• 1 cup oats, rolled (gluten-free if necessary)
• 1/4 cup coconut flakes, unsweetened
• 1 Tbs chia seeds
• 1 Tbs hemp seeds
• 1 tsp vanilla extract
• 1/2 tsp cinnamon, ground
• salt, to taste

Directions:

Prep

1. Pit and chop dates

Make

1. Add walnuts to food processor and pulse until roughly chopped
2. Add dates and pulse until combined with walnuts
3. Add balance of ingredients and pulse until combined
4. Add a few pinches of salt if desired
5. Pour onto baking sheet and separate with fingers
6. Let air dry for about four hours
7. Place in an airtight container and store in refrigerator for up to two weeks

Notes:

Pecans work well in place of walnuts here.

Serving size indicated is perfect for breakfast or snack but you can also use less as a topping!

Chickpea Butternut Squash Soup: Wholesome Goodness In A Bowl

by Kristen Norton | Feb 4, 2024 | Recipes and Meal Ideas

Are you in the mood for a hearty soup filled with nutritional goodness? This is the one for you! Our vegan-friendly chickpea, butternut squash, and corn soup is a warm embrace on a chilly evening. Packed with the goodness of chickpeas, the sweetness of butternut squash, and the freshness of corn, this soup is a hearty meal that satisfies your soul and taste buds alike. Dive into this easy-to-follow recipe that promises to be your new go-to comfort food for all seasons.

Ingredients:

• 1 medium onion, chopped
• 1 tsp rosemary, fresh, chopped
• 2 cloves garlic, minced or pressed
• 2 cups butternut squash, peeled and cubed
• 2 Tbs olive oil
• 1 tsp turmeric, ground
• 3 cups chickpeas, canned, drained and rinsed
• 4 cups vegetable broth
• 2 cups corn, frozen, defrosted
• salt, to taste
• black pepper, to taste

Directions:

Prep

1. Chop onion, and rosemary, and mince the garlic
2. Peel and cube butternut squash (can use pre-cut or frozen)

Make

1. Sauté onion in olive oil to a large soup pot over medium heat until soft and fragrant
2. Add turmeric, garlic and rosemary and stir to coat the onions – about 1 minute
3. Add the rest of the ingredients, except the corn, and cover with vegetable broth
4. Reduce heat and simmer with the lid on for 20 minutes, stirring occasionally
5. Transfer half of the soup to a blender and purée until smooth
6. Add purée soup back to pot, along with corn
7. Stir and season with salt and pepper to taste
8. Garnish with a drizzle of olive oil and a sprinkle of red pepper flakes if desired

Healthy Cauliflower Fried Rice: Your New Go-To Weeknight Dinner

by Kristen Norton | Feb 4, 2024 | Recipes and Meal Ideas

Cauliflower Fried Rice Recipe and Cooking Video

This Healthy Cauliflower Fried Rice is not only bursting with flavor but also aligns with your health-conscious lifestyle. Made with fresh, riced cauliflower and a medley of vibrant vegetables, each bite offers a low-carb twist to traditional fried rice. Perfect for a quick weeknight dinner or a nutritious meal prep option, this recipe is designed to delight and nourish!

Ingredients:

• 1 head cauliflower
• 1 Tbs olive oil
• 1 tsp sesame oil
• 1/4 cup onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1/3 cup vegetable broth, low sodium
• 1 tsp ginger, minced
• 4 Tbs soy sauce
• 1  1/2 cups edamame, shelled, defrosted
• 2 scallions, chopped

Directions:

Prep

1. Cut the floret pieces from the cauliflower stems and rinse
2. Place the cauliflower florets in a food processor and pulse 3-5 times until cauliflower is chopped into rice sized pieces
3. Chop onion, pepper, garlic and scallions
4. Grate ginger

Make

1. In a large skillet heat the olive oil and sesame oil
2. Add the onion and red pepper to the skillet and sauté until the onion is tender and translucent – about 3 minutes
3. Stir in the garlic, broth, ginger and soy sauce
4. Transfer the cauliflower to the pan and stir
5. Cover with lid and cook over medium-high heat for 3-4 minutes
6. Remove the lid, stir in the edamame and sauté for 3-5 minutes or until liquid has cooked off and cauliflower is tender
7. To serve, top with sliced green onion and additional soy sauce (if desired)

Notes:

You can also use frozen cauliflower rice that has been defrosted and drained.

Satisfy Your Sweet Tooth with Our Decadent Chocolate Fudge Smoothie

by Kristen Norton | Jan 25, 2024 | Recipes and Meal Ideas

Indulge in the decadent taste of chocolate fudge without any guilt! Our Healthy Chocolate Fudge Smoothie is a perfect blend of rich, velvety chocolate and nourishing ingredients that will satisfy your cravings and boost your health. This smoothie is not just a treat for your taste buds; it’s packed with antioxidants, vitamins, and minerals to fuel your day. Whether you’re looking for a quick breakfast option or a delightful afternoon pick-me-up, this smoothie is sure to become your new go-to recipe.

Though a chocolate fudge smoothie sounds overindulgent, ours is a nutritional treasure trove, meticulously crafted to support your detox journey. Let’s break down the ingredients that make this smoothie a powerhouse for detox:

1. Avocado (1/2): Creamy and nutrient-dense, avocados provide a rich source of monounsaturated fats and antioxidants. They support liver function, a crucial organ in detoxification, while also supplying the body with essential vitamins.
2. Spinach (1/4 cup, frozen): Packed with chlorophyll and a plethora of vitamins and minerals, spinach aids in flushing out toxins from the body. Its fiber content promotes healthy digestion and regular bowel movements, essential for effective detoxification.
3. Banana (1/2, frozen): Besides adding natural sweetness, bananas are rich in potassium, aiding in maintaining electrolyte balance and supporting kidney function. The potassium content helps in flushing out excess sodium from the body, contributing to the overall detox process.
4. Dates (2, pitted and chopped): These natural sweeteners not only enhance the smoothie’s flavor but also provide fiber, aiding in digestion. Additionally, dates are rich in antioxidants, which combat free radicals and support the body’s cellular detoxification processes.
5. Cocoa Powder (3 Tbs, unsweetened): Packed with flavonoids and antioxidants, unsweetened cocoa powder not only adds a rich, chocolatey flavor but also supports the body’s natural detox pathways. Cocoa’s antioxidants help neutralize harmful free radicals, promoting overall cellular health.
6. Almond Milk (1 cup, unsweetened): This dairy-free alternative adds a creamy texture while being low in calories. Almond milk contains vitamin E, an antioxidant that supports skin health, and its hydrating properties contribute to the elimination of waste products from the body. Not a fan of almond milk? Feel free to use dairy milk or another milk alternative.

Blend these wholesome ingredients together, and you have a Chocolate Fudge Smoothie that goes beyond its delicious taste – it’s a detoxifying delight for your body. Enjoy!

Ingredients:

• 1/2 avocado
• 1/4 cup spinach, frozen
• 1/2 banana, frozen
• 2 dates, pitted and chopped
• 3 Tbs cocoa powder, unsweetened
• 1 cup almond milk, unsweetened

Directions:

1. Place all ingredients in a blender and process until smooth, adding water or ice to achieve desired consistency

Tired of Bland Broccoli? Our 3 Satisfying Broccoli Recipes are Guaranteed to Make You Crave This Superfood!

by Kristen Norton | Jan 25, 2024 | Recipes and Meal Ideas

Three Satisfying Ways to Eat The Superfood Broccoli

Our carefully curated collection of three scrumptious broccoli recipes is not just satisfying, but also a powerhouse of nutrition. Each dish is crafted to bring out the best in broccoli, ensuring that every bite is packed with both flavor and health benefits. Whether you’re a seasoned veggie lover or just starting to explore the world of greens, these recipes are designed to convert even the most skeptical into devout broccoli enthusiasts.

Broccoli is considered a superfood due to its rich nutritional profile, containing high levels of vitamins, minerals, and antioxidants. One of its key components, sulforaphane, has been shown to support the body’s detoxification process by enhancing the activity of enzymes that eliminate harmful substances. Additionally, broccoli’s fiber content aids in digestion and promotes a healthy gut, further contributing to overall detoxification and optimal health.

Tofu Broccoli Sheet Pan Dinner

Ingredients:

• 1 pepper, red bell, chopped
• 1 pepper, orange bell, chopped
• 2 carrots, chopped
• 2 green onions, chopped
• 1 cup broccoli, chopped
• 6 oz tofu, firm, cubed 1/2 package, drained
• 1/4 cup cashews, raw
• 2 Tbs tamari
• 1 clove garlic, minced
• 2 tsp maple syrup
• 2 tsp ginger, minced
• 2 Tbs olive oil

Directions:

Prep

1. Chop bell peppers, carrots, green onions, broccoli
2. Preheat oven to 375º
3. Mince ginger and garlic
4. In a small bowl, mix together tamari, garlic, maple syrup and ginger
5. Remove tofu from package, cut into 1 inch cubes, drain excess liquid

Make

1. On a lined sheet pan, spread out vegetables, firm tofu and cashews
2. Drizzle with sauce
3. Cook for 30 minutes or until cooked through

Notes:

Add other vegetables like cauliflower, green beans and onions

Simply Steamed Broccoli

Ingredients:

• 8 cups broccoli florets

Directions:

Prep

1. Wash and cut broccoli into uniform florets

Make

1. Place about 2″ of water in the bottom of a pan, bring to a boil then reduce to simmer
2. Place broccoli in steamer rack and set above simmering water
3. Cover and steam until broccoli turns bright green and is al dente (a bit soft with some bite) – about 3 minutes
4. Rinse in cold water and store in covered container in refrigerator

Notes:

Meal Prep Tip: Select two low-glycemic vegetables a week to steam and store in the refrigerator like broccoli, cauliflower, green beans, asparagus, etc.

Shredded Broccoli Stem and Carrot Salad

Salad

Ingredients:

• 3 cups broccoli, stalks, peeled only
• 1 cup cabbage, red, shredded
• 4 carrots, peeled and shredded
• 4 scallions, chopped
• 1/2 cup cilantro, chopped
• 1/2 cup pepitas, raw, shelled (pumpkin seeds)

Directions:

Prep

1. Shred broccoli stems, carrots and red cabbage
2. Chop scallions and cilantro leaves

Make

1. Add shredded vegetables to a large bowl and massage until softened
2. Add dressing just before serving and toss with scallions, pepitas and cilantro

Dressing

Ingredients:

• 1/4 cup olive oil
• 1 Tbs apple cider vinegar
• 1 lemon, zested and juiced
• 1 clove garlic, chopped
• 1 tsp maple syrup
• salt, to taste

Directions:

Prep

1. Zest and juice lemon

Make

1. Add all ingredients to a mason jar with lids and shake to combine or whisk ingredients

Notes:

Replace vegetables listed here with equal amounts of other favorites – shredded brussels sprouts, kale, and beets all work!