Summery Corn Quinoa Salad

 

This quinoa salad is filled with fresh summery ingredients that are just bursting in color and flavor. I usually make a big batch the beginning of the week, and my husband Travis and I have it for lunch two or three days in a row. Travis's favorite thing to do with this salad is scoop it on to lime flavored tortilla ships, and use it as a dip. YUM!

Having a hard time draining the small grains of quinoa? Check out the bottom of the post on what tool to use to do it successfully. Enjoy!

*This recipe is from July/August 2010 Vegeterian Times Magazine. Check them out on the web @ vegeteriantimes.com

Corn Quinoa Salad Recipe

Serves: 8 Prep: 15 minutes Cooking Time:  30 minutes 

 1 cup quinoa, rinsed and drained

1/2 tsp salt
1 1/2 cups of fresh corn kernels (2 ears)
1 1/2 cups cherry or grape tomatoes, halved
1 cup red cabbage, finely chopped
1 cup cucumber, diced
1/2 cup olive oil
1/4 cup fresh lemon juice
3 TB maple syrup
1 TB Dijon mustard
1 tsp salt

1. Bring quinoa, salt and 1 1/2 cups of water to a boil in a medium saucepan. Reduce heat to medium-low, cover and simmer for 20 minutes until water is absorbed. Set aside, covered for 10 more minutes
2. Meanwhile, for the dressing, mix olive oil through salt in a blender or with a whisk in a small bowl until smooth. Set aside.
3. In a large bowl, place corn through cucumber in it, add quinoa. Mix well. Add dressing and mix well. Serve warm or cold...or like my hubby with tortilla chips! 

------------------------- 

Plan and Prep Ahead 

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner. 

~Chop veggies ahead of time. 
~Make dressing ahead of time and keep in fridge.
~Make quinoa ahead of time. 
~Make the whole salad ahead of time, and keep refrigerated until time of use.

------------------------- 

Who likes to CHANGE IT UP? 

~Instead of tomatoes, try red bell pepper.

~Mix in some agave syrup instead of maple syrup.

~Use green cabbage instead of red.

~Try white or red wine vinegar instead of lemon juice. 
~Swap out rice, barley or your favorite grain instead of quinoa.

-------------------------

How to drain Quinoa

Have you ever spilled any quinoa on the counter top or floor? Let me tell you, it is no fun trying to clean them up, since they are such small grains.  I have found that a metal-mesh colander works best where the holes are too small for the quinoa to fit through. I bought mine from our local grocery store, but you can check out ones like this one from amazon. 

Cutting Back on Blog Posts

If you have been following my blog for the last couple of months, you have noticed that I usually post five meals at the beginning of the week, to encourage you to meal plan and try some yummy dishes/recipes. 

Starting this Monday, I won't be posting as many recipes to the blog, because by now you should have a ton of recipes to choose from in past posts to add to your weekly meal plan and I want to put more time and effort into individual blog posts. I will be posting 2-3 dinner ideas, and throw some breakfast, dessert, lunch, etc. recipes in there every now and then. 

I hope you have enjoyed my blog so far, and I absolutely LOVE, LOVE, LOVE to hear from you. You have all been so encouraging to me with this project, and I am so blessed by every single one of you.

On the Menu this week

 

Even though I absolutely LOVE to cook, I was excited to have some other chefs (aka father-in-law and brother-in-law) in the kitchen last week, making delicious meals for our family.  It was fun sharing cooking stories, tips and tricks and "blooper" kitchen mishaps with my fellow "food connoisseurs." This picture, with my father-in-law posing next to the BBQ is basically what the meals looked like most nights.  Aromatic BBQ scents wafting into the house, teasing our pallets as we are waiting for dinner to be served. Check out what was on the menu. To see the recipe just click on the menu title. Enjoy!

BBQ Seafood Kabobs with Israeli Couscous and Stir-fry Veggies

Mango-Avocado Wraps

BBQ Salmon Steaks, Smokey Pineapple Rings with Chickpea Red-Pepper Aioli

Pat's Smoked-Salmon Egg Dish   

Portobello Mushroom Steaks with Blue Cheese Green Beans

Monday: BBQ Seafood Kabobs with Israeli Couscous and Roasted Veggies

 

One thing I love about my husband's family is they LOVE seafood. They used to live in Japan and Alaska where fish would literally jump into your fishing boat, and it was very easy to come by. I haven't done much with Shish-kabobs, and this recipe has inspired me to include them more in my meal plans during the week.  Don't you just love summer cooking? Have fun with these recipes! Don't have any grill pans for the BBQ? Find out more about them below.

Seafood Kebabs Recipe
Serves: 8 Prep: 10 minutes Cooking Time:  15 minutes 

 1 green bell pepper, cut into chunks

1/2 fresh pineapple, cut into chunks
1 LB wild-caught salmon, cut into chunks
1/2 lb scallops
1/2 lb shrimp
1 TB fresh dill

1. Alternate salmon, green bell pepper, and salmon on wooden or metal skewers. Sprinkle 1/2 TB all over. Place on BBQ, turning every 3-4 minutes over medium-high heat. Once browned all over, take off BBQ and serve.
2. Alternate scallops and shrimp on wooden or metal skewers. Sprinkle 1/2 TB dill all over. Repeat browning method as in step one. Take off BBQ and serve. 

Israeli Couscous Recipe
Serves: 4 Prep: 10 minutes Cooking Time: 15 minutes 

1 cup Israeli couscous (can replace with regular couscous or quinoa)

1 1/2 cups of water
2 fresh ears of corn, kernels cut off (may roast on BBQ or can eat raw)
1 red bell pepper, roasted on BBQ until black and chopped
1/4 cup parsley, chopped finely


1. Bring  water to a boil in a small pan. Add israeli couscous, cover and cook for 15 minutes or until water has evaporated.

2. Meanwhile, either BBQ corn and bell pepper, or just cut both up and add raw to a large bowl. Sprinkle parsley over top. Add couscous and mix well. Serve warm or cold the next day for lunch.


Mixed Veggie BBQ Stir-Fry Recipe
Serves: 6 Prep: 30 minutes-4 hours Cooking Time: 7-15 minutes 

Chop up your favorite stir-fry vegetables. We used:
1 red bell pepper, julienned

1 cup green beans, stemmed and snapped or halved
1/2 small package of white mushrooms, washed and sliced

1 head of broccoli, chopped
2 TB olive oil
2 TB red wine vinegar
salt and pepper to taste 

1. In a large ziplock bag throw all ingredients together, and marinate in fridge for minimally 30 minutes, or up to 4 hours. 
2. Place all ingredients in an oiled (spray with cooking spray) stir-fry pan on either the BBQ (see below for ones to use on the BBQ) or stove top. Cook for 7-15 minutes, depending on how tender you like the vegetables. Serve immediately with kebabs and Israeli couscous.

------------------------- 

Plan and Prep Ahead 

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner. 

~Chop up seafood ahead of time, and keep in fridge no longer than 8 hours.
~Chop up vegetables and keep in fridge no longer than 8 hours or they might get soggy. 
~Make israeli couscous dish ahead of time, keep in fridge, then reheat when ready to use. 

------------------------- 

Who likes to CHANGE IT UP? 

~If you are really adventurous, try calamari instead of scallops.

~Replace red wine vinegar in vegetable dish with white wine vinegar or balsamic.

~Try cilantro instead of parsley in the israeli couscous dish and/or add tomatoes to dish.

~Use brown rice instead of couscous.

-------------------------

Grill Pans for the BBQ 

When my husband's parents came out for a visit, they bought us grill pans for the BBQ. Gotta say, ONE OF THE BEST GIFTS EVER! They are super easy to use, with no fuss about them. You can buy them at Bed, Bath & Beyond or check out the amazon store below. 

Tuesday: Mango-Avocado Wraps

 

In the mood for a lighter dinner? Here's the perfect vegetarian/vegan meal that I tore out of a Vegeterian Times magazine. I've been trying to add more vegetarian/vegan meals to our families repertoire, and these wraps/rolls have gotten A plus reviews. The best part? There is absolutely NO cooking involved, which means my house stays nice and cool on a hot, hot day. 

 My kids don't usually go for mango because of their stringy texture, but when they are all wrapped up and mixed with other flavors, they don't mind it. Plus, the mango adds a bit of sweetness while you get creaminess from the avocado mixed with cream cheese. YUM! Serve with tortilla chips and guacamole to "wrap" it up. 

Mango-Avocado Wrap Recipe
Serves: 4 Prep: 20-30 minutes Cooking Time: 0 minutes 

 2/3 cup avocado, diced (1-2 avocados)

2 TB lime juice
2 tsp lime zest
2/3 cup red bell pepper, finely chopped
1/2 cup vegan or light cream cheese, softened
1/3 cup green onions, thinly sliced both green and white parts
1/3 cup cilantro, chopped
1 tsp chile sauce
8 Vietnamese rice paper wrappers (I use 4 whole-wheat tortillas)
2 cups of alfalfa sprouts (or whatever sprouts you like best)
1 1/2 cups mango, thinly sliced (2-3 mangos)

1. Combine first 3 items in a small bowl. Stir in bell pepper through chile sauce. Set aside.
2. If using rice papers, fill large bowl with warm water. Submerge each wrapper for 10 sec in water, until it becomes soft. let rest on flat work surface for 30 seconds until it becomes for pliable. 
3. Spoon about 1/4 cup avocado mixture if using rice wrappers. Spoon 1/3 cup avocado mixture if using tortillas. Top with alfalfa sprouts and mango slices. Divide evenly among the tortillas or wrappers.  Wrap up tightly. Slice in half. Serve with a garden salad.

------------------------- 

Plan and Prep Ahead 

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner. 

~Make avocado mixture ahead of time. Put avocado seed in middle of bowl to prevent from browning. Keep in fridge until time of use.
~Chop up veggies ahead of time.
------------------------- 

Who likes to CHANGE IT UP? 

~Replace sprouts with chopped green or red cabbage.

~Instead of bell peppers, chop up cherry tomatoes.

~Try sliced pineapple or papaya instead of mango.

~Use lemon instead of lime. 

~ Slice up some red onion instead of green onion. 

~Try a soft cheese like brie instead of cream cheese.

Wednesday: BBQ Salmon Steaks, Smoky Pineapple Rings with Chickpea -Red Pepper Aioli

 

As we are in the heat of the summer here in the Sacramento Valley, I've been using my BBQ exclusively or eating cold items like salads, etc.  Our kitchen heats up so quickly and you will have a sweaty cook (ie. ME) running around throwing ice cubes down her shirt to stay cool. Not a pretty sight...let me tell you!

This was the first time tasting BBQ pineapple rings. YUM! Apparently, you can pretty much cooking ANYTHING on the BBQ that you would normally do on the stove top. I will have to try grilled peaches next time since they are in season right now. Super YUM!    

There really was minimum ingredients on most of the items, except for the chickpea side dish. Just salt and pepper the salmon steaks, place on grill until done to your liking. Cut fresh pineapple into rings, and place on BBQ until you can see the sear marks on them. Cook the asparagus anyway you like. 

The Chickpea Red-Pepper Aioli side dish is another fun recipe from my father-in-law Pat. Whether you use soybeans or quinoa in the recipe, they are both a complete-protein. Read more about complete proteins below.

Chickpea with Red Pepper Aioli Recipe
Serves: 4 Prep: 10 minutes Cooking Time: 15 minutes 

1 cup reduced-fat mayonnaise
3-5 cloves garlic, minced
1 TB fresh ginger, grated
salt and pepper to taste
1/8 tsp Chipotle chili powder (may replace with regular chili powder)  
1 (15 oz) can of chickpeas

1 (15 oz) can of black beans
2 ears corn, grilled
1/2 cup quinoa or soy beans
2 Red Bell Peppers, roasted on BBQ

1. Puree mayonnaise to roasted red bell peppers until smooth in a food processor. Set aside in a large bowl.
2. Rinse quinoa in a mesh, metal colander, and place in small pan. Add 1 cup of water, bring to boil and let simmer for 15 minutes. Once water has evaporated, add Quinoa to large bowl with mayo mixture. Add all the other vegetables and beans. Mix well. Serve warm or cold. 

------------------------- 

Plan and Prep Ahead 

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner. 

~Make chickpea salad ahead of time. Serve cold with meal or reheat.

------------------------- 

Who likes to CHANGE IT UP? 

~Try white beans instead of chickpeas.

~Use kidney bean instead of black.

~To change the color, add yellow or orange roasted bell pepper instead of red.

-------------------------

Complete Proteins

Also known as high quality proteins, they contain all the essential amino acids needed. Proteins arrived from animal foods (like meats, fish, poultry, cheese, eggs, yogurt and milk) are all complete proteins. If you are a vegetarian or vegan, some plant complete proteins include soy, spirulina, hemp seed, amaranth, buckwheat and quinoa. 

Thursday: Pat's Smoked-Salmon Egg Dish

 

 Smoked Lox for dinner? Yes please! My husband's family came from a military background, and one of the places they were stationed at was Alaska. He would tell me stories of his dad buying a smoker and experimenting with different kinds of wood chips to get the best flavored smoked salmon. Fishing is a popular hobby there, so if they didn't catch it themselves, they would quite often get fresh king salmon from one of their neighbors. He said you can't even compare the taste to what you buy in the store, but I guess our family will have to make-do since we don't live in Alaska or have a smoker!

My father-in-law, Pat, came up with this recipe, and he has graciously let me use it for all of us to enjoy. Gotta love family recipes. Have fun with this one!

Smoked Salmon Egg Dish Recipe
Serves: 4 Prep: 20 minutes Baking Time: 30 minutes 

 10 eggs

1 cup half-and-half
1/4 cup fresh basil, finely chopped
2 tsp fresh dill, finely chopped
1/4 cup parsley, finely chopped
2 tsp dried tarragon
12 cherry tomatoes, thinly sliced (about 4 slices per tomato)
2 cups Asiago cheese, grated finely
2 oz smoked lox (salmon) cut into pieces
2 green onions, finely chopped

1. Preheat oven to 350* Fahrenheit. 
2. Beat eggs and half-and-half in a medium sized bowl until well mixed and frothy. Add all ingredients except dill, tomatoes and salmon. Add all the cheese, except 3/4 cup. Mix gently. 
3. Spray 9x13 baking dish with cooking spray. Pour egg mixture into baking dish. Gently add tomatoes, salmon and dill. You want them to float, not sink to the bottom. 
4. Bake for 20 minutes. 
4. Increase oven temperature to 390* Fahrenheit. Sprinkle with remaining cheese on top and bake for another 10 minutes, until golden brown on top. Serve immediately.

------------------------- 

Plan and Prep Ahead 

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner. 

~Cut up lox ahead of time and keep in fridge until time of use.
~Chop up herbs and green onions, set aside in fridge until time of use. 
------------------------- 

Who likes to CHANGE IT UP? 

~Use Parmesan Cheese instead of Asiago.

~Swap out basil, dill and parsley for cilantro, 1/4 chopped jalapeno pepper and/or thyme.

~Replace chopped red bell pepper for tomatoes.

~Add 1 tsp chili powder and/or smoked paprika to add a little kick. 

Friday: Portobello Mushroom Steaks with Blue Cheese Spread and Green Beans

 

I love the meaty texture of portobello mushrooms. I've tried it both with goat cheese and blue cheese. They were both delicious. Grabbed this recipe from a Rachel Ray magazine. It was very simple to make and not much fuss about it. Try it out!

Portobello Mushroom Burgers Recipe
Serves: 4 Prep: 5 minutes Cooking Time: 10 minutes 

 4 Potato rolls, or your favorite bread for burgers

8 large portobello mushroom caps, stems chopped off and discarded
1/2 red onion, cut into slices
2 TB olive oil
salt and pepper to taste
6 oz blue cheese

1. Preheat BBQ to medium-high. Grill rolls until lightly toasted.
2. Brush mushroom caps and red onion with olive oil; season with salt and pepper. Place on grill, cover and cook for 8 minutes. Transfer onion to a plate. Divide blue cheese among mushroom caps, stem side up, and top with remaining mushrooms, stem side down (like a sandwich). Cover and grill until cheese melts about 1 minute. Place mushrooms on roll bottom. Add onion and roll top. Serve with green beans. 

Blue-Cheese Green Beans Recipe
Serves: 4 Prep: 10 minutes Cooking Time: 5-8 minutes  

1 LB Green Beans, stemmed and snapped in half

2 oz or more of blue cheese crumbles
1/4 cup fat-free yogurt 

1.Bring a large pot of water to a boil. Add beans and cook for 5-8 minutes. They don't want to bee too soft and still have a crunchier texture to them. Drain water. In a small bowl

2.In a small bowl, mix together yogurt and blue cheese. Drizzle over warm beans and serve with Portobello steaks. 

------------------------- 

Plan and Prep Ahead 

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner. 

~Mix ingredients for blue cheese dressing ahead of time and store in fridge until time of use. 
~Slice zucchini ahead of time, and cover in fridge until ready to use.
------------------------- 

Who likes to CHANGE IT UP? 

~Try goat cheese chevre or feta instead of blue cheese.

~Instead of green beans try soy beans.

-------------------------

Monday: Tasty BBQ Chicken & Zucchini over Whole-Wheat Spaghetti Haystacks

 

I don't know what the weather has been like in your area, but here in the Sacramento area, it has been HOT, HOT, HOT! It's a pain to wear contact lenses, since every time I walk out the door I feel like they are going to permanently stick to my eyes. I don't like to turn on my oven or stove during these heat waves, so I usually revert to a cold item (like salad) or we fire up the BBQ.

This is definitely my "go-to" recipe for BBQ chicken. The flavors are absolutely AMAZING and I usually have these ingredients on hand, just in case I get a hankering to throw something on the BBQ. You can easily use this marinade on ribs or pork chops to change it up. Also, the recipe calls for bone-in chicken thighs, but to speed the cooking time up a bit, use boneless.  

BBQ Chicken Recipe
Serves: 4 Prep: 10 minutes Cooking Time: 26 minutes
 

2 TB dark brown sugar
2 tsp garlic powder
2 tsp chili powder
1 tsp smoked paprika
1/2 tsp salt
1/4 (60 ml) cup ketchup
1 TB brown sugar (I used honey)
1 TB sherry or red wine vinegar
1 TB Dijon mustard
8 (6oz) skinless, bone-in chicken thighs 

1. Combine first 5 ingredients in a small bowl. Combine ketchup and next 3 ingredients (through mustard) in another small bowl. Stir with a whisk.
2. Spray grill with grill cooking spray.  (If you don't want to use the BBQ or don't have one, use a grill pan on your stove-top, and cook the same way). Heat the grill to medium-high heat. Rub spice mixture evenly over chicken. Add chicken, cooking 12 minutes. Turn chicken over. Brush with half of ketchup mix. Cook for 12 minutes. Turn chicken over. Brush with remaining ketchup mixture. Cook for 2 more minutes. Serve with grilled zucchini slices (I brushed some of the ketchup mixture on them before I added them to the BBQ) and whole-wheat spaghetti.

------------------------- 

Plan and Prep Ahead 

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner. 

~Prep both mixes ahead of time and keep in fridge until time of use.
~Slice zucchini ahead of time, and cover in fridge until ready to use.

------------------------- 

Who likes to CHANGE IT UP? 

~Try pork chops or ribs with this marinade. 
~If you like your BBQ a little more spicy, replace the Dijon mustard for hot-spicy mustard.
~Instead of adding salt to the rub, use 1 tsp of soy sauce in the ketchup sauce.
~Replace spaghetti with rice or couscous.

-------------------------

Smoked Paprika 

If you've never tried smoked paprika, consider investing in some. The flavor is incredible. I use it in A LOT of my dishes now (seriously-I'm almost out of the stuff!), and even when the recipe calls for plain paprika, I usually use the smoked, just because it adds so much more flavor to the dish. You can easily find it in your local grocery store in the spice aisle, but you can also purchase it on amazon. 

Tuesday: Kid-friendly Pizza Scones with Mixed Veggies

 

Doesn't just the name "Pizza Scones" sound like a fun dinner item?! I usually think of scones as a sweet dessert, or breakfast treat, but I was pleasantly surprised how delicious these were. They came from Family Fun Magazine (they have many recipes online as well. Check out this link: Link to recipes  ), so I knew my kids would automatically like them. C'mon, they have kids eating these things in the article, that should mean my kiddos will love them as well, right? In this instance, YES! My kids were so excited by the word PIZZA in the name of the recipe, that I don't think they would have cared how they tasted (Hmmm, maybe I should change the name of ALL the dinners I serve them to include the word PIZZA.) Plus they helped me make these things, and in our house that motivates them to eat or at least try it. These scones would make the perfect meal for a picnic with your family, since they are easy for little hands to hold.

For the side dish, I heated frozen mixed veggies over the stove top, added a little Lite Italian Dressing, and Voila! Dinner is served!

Pizza Scones Recipe
Serves: 8 Prep: 20 minutes Bake: 15-20 minutes
 

2 (240g) cups flour (feel free to do half whole wheat, half all-purpose)
1/2 (80g) cup fine cornmeal
1 TB baking powder
1 tsp dried basil (or 1 TB fresh basil)
1/2 tsp oregano (or 1/2 TB fresh oregano)
1/4 tsp salt
1/2 (120g) cup cold butter, cut into small pieces
1/2 (75g) cup sun-dried tomatoes, diced
1 (113g ,4oz) cup mozzarella cheese, shredded
1/3 cup finely chopped pepperoni (optional-see Change it Up below for more variety)
2 eggs
3/4 (180 ml, 6 fl.oz) cup buttermilk


1. Preheat oven to 375* F. In a large bowl, mix together flour through salt. Cut in butter, and mix with pastry blender or hands until flour looks "crumbly."
2. Place tomatoes in medium bowl, cover with boiling water and let stand for 30 seconds. Drain, stir in cheese and pepperoni. 
3. In a small bowl, whisk eggs and buttermilk together. Add this and tomato mixture to the flour mixture. Stir together to form a sticky dough. Mix together well. Half the dough in bowl. Sprinkle flour on a cutting board. Transfer half the dough on to board, pat into 1-inch disk. Slice with a sharp knife, into 4 wedges. Repeat with remaining dough. Place on to a oiled baking pan or cookie sheet. Bake for 15-20 minutes. Serve with mixed veggies or a salad.

------------------------- 

Plan and Prep Ahead 

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner. 

~Combine flour mixture ahead of time without the butter.
~Shred cheese ahead of time and keep in fridge until time of use.

------------------------- 

Who likes to CHANGE IT UP? 

~Try adding chopped up chicken with minced garlic instead of pepperoni. 
~Use diced bell pepper, olives, and chopped mushrooms. 
~Chop up some ham and diced pineapple instead of pepperoni.
~Mix in some monterrey jack and/or parmesan cheese instead of mozzarella.
~Add a couple shakes of chili powder to add a little punch. 
~If someone in your family doesn't like sun-dried tomatoes, feel free to skip them entirely.

-------------------------

Wednesday: Planet Veggie Burgers on a Bed of Lettuce

 

I spent four wonderful college years at Humboldt State in California, and that is where my love for Vegeterian/Vegan cooking started. The people there are very "crunchy granola." That's what my friend calls people who live the "hippie lifestyle." 

It's very surreal when you drive through Humboldt County; you will see people in dread locks, tie die shirts, Birkenstocks, and VW buses
(that were probably made in the 60's). For those of you that are Vegans or Vegetarians, Humboldt County is where you will find some of the BEST vegetarian/vegan cooking. 

Here are some of my favorite veggie burgers. They hold their shape really well (a big problem with most veggie burger recipes) and have kind of a nutty flavor to them.  Once you've prepped all the ingredients, they are super duper easy to make. Give them a try! For those of you watching your carbs, place them on a bed of lettuce, sprinkle some shredded cucumber and carrot on top and drizzle yogurt mixed with italian dressing. Scrumptious!

Planet Veggie Burger Recipe
Serves: 9 Prep: 20-30 minutes Cooking Time: 10 minutes
 

3 cups brown rice, cooked and cooled
12 oz chickpeas, cooked and mashed
1 medium onion, chopped (about 1 1/2 cups)
2 eggs
4 oz red or adzuki beans, cooked and mashed
1 medium carrot, shredded (1/2 cup)
1/2 cup ground almonds, almond flour or breadcrumbs
1/2 cup sunflower seeds, roasted and unsalted
1/3 cup parsley, dried (I used 2/3 cups fresh parsley)
1/4 cup low-sodium soy sauce
2 eggs
1 tsp thyme, dried
2-3 cloves garlic, minced (optional)

1. Stir together all ingredients in a large bowl. Shape into 9 1/2 inch patties. Freeze for about 15-20 minutes on a baking sheet lined with parchment or wax paper (this holds their shape better, you can try a couple of patties without freezing them just to see if they stay together).
2. Coat nonstick skillet with cooking spray, and heat over medium-high heat. Cook patties in skillet 4-5 minutes on each side or until browned on outside and cooked all the way through. Use wide spatula to flip burgers; they can be fragile. Have too much brown rice mixture? Shape them into patties and then freeze them on a baking sheet. Once frozen, place in zip lock-freezer bag. Don't need to defrost. Just put them on skillet, and heat up.

------------------------- 

Plan and Prep Ahead 

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner. 

~Make rice ahead of time.
~Chop veggies ahead of time and keep in fridge until time of use. 
~Stir all ingredients together, and leave bowl covered in refrigerator until time of use.

------------------------- 

Who likes to CHANGE IT UP? 

~Instead of red beans try black or white beans. 
~Instead of parsley try cilantro.
~Try pumpkin seeds versus sunflower seeds.
~Add a couple shakes of chili powder to add a little punch. 
~Sprinkle 1 tsp smoked paprika to give it a bit of a smoky flavor.

-------------------------

Thursday: Fresh Corn Frittata with Broccoli-Tomato Salad

 

Whenever I make a Frittata dish for dinner, Hannah always sings "Hakuna, Frittata..." Guess who taught her that one? Yup, silly daddy. 

 This dish is perfect for the summer since Corn and tomatoes are plentiful right now. The smoked cheese provides a yummy flavor to the dish, but feel free to replace with your favorite cheese. Not only was this a budget meal but it was super quick to make. Have fun with this one!

Frittata Recipe
Serves: 4 Prep: 15 minutes Cooking Time: 15 minutes
 

3 ears fresh corn kernels (about 1 1/2 cups)
1/4 (22g, 1oz) cup shredded smoked Gouda
1 TB fresh basil, chopped
1/4 tsp salt
1/4 tsp pepper
5 egg whites, lightly beaten
2 eggs, lightly beaten

1. Preheat broiler.
2. Heat a medium ovenproof skillet (like cast iron) over medium-high heat. Coat with cooking spray. Add corn, sautee 5 minutes. Meanwhile, in a large bowl combine 2 TB cheese, basil, and remaining ingredients. Add corn. Mix well. 
3. Heat ovenproof skillet over medium heat. Coat with cooking spray. Add corn mixture. Cover and cook for 5 minutes or until almost set. Broil for 5 minutes until set and browned. Cut into wedges. Serve with Broccoli-Tomato Salad.

Broccoli-Tomato Salad Recipe
Serves: 4 Prep: 10 minutes Cook: 7 minutes
 

1 (450g) lb broccoli crowns, chopped
2 large tomatoes, chopped
3 TB yogurt
1 TB lite Italian dressing

1. Place broccoli in a pan, and steam for 4-7 minutes until desired tenderness. In a large bowl, mix together yogurt and Italian dressing. Add tomatoes and drained broccoli. Mix well.

------------------------- 

Plan and Prep Ahead 

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner. 

~Husk and cut off corn ahead of time and keep in fridge until time of use.
~Shred cheese ahead of time, keep in fridge until time of use. 

------------------------- 

Who likes to CHANGE IT UP? 

~For those meat lovers, add some ground turkey, chicken or beef to the mix. 
~Try out different smoked cheese like cheddar or mozzarella.
~Add 1/4 cup parmesan cheese for a cheesier flavor.
~Add a couple shakes of chili powder to add a little punch. 
~Instead of fresh basil use your favorite herbs like oregano. 
~Chop up red bell pepper, and add to the corn.

-------------------------

Friday: Crepe-Mushroom Cannelloni with Green Beans

 

I found out from this meal, that I would NEVER make a good professional crepe maker! Man, I really stink at making these things. Do any of you ever have cooking flops, or bloopers where you were making this elaborate meal and things were just not going right from the beginning? That's what happened to me! Just look at these pathetic crepes. 

 Then, I thought I would try a different pan because mine was too big. Found out too late that the things stuck to the bottom like bubblegum on concrete. 

 

 But, I am proud to say I stuck with it (Ha, Ha! Literally!), and even though the crepes didn't look all that "pretty" this recipe was very forgiving and I just covered up the crepes with juicy red chopped tomatoes. If you would like to make a "fancy" meal, this would be it. The ingredient list is extensive and it does take a long time to make, but in the end it was delicious. I felt rewarded when my kids ate every last bite!

Crepe Cannelloni Recipe
Serves: 4 Prep: 40-45 minutes Cooking Time: 33 minutes
 

Mushroom Filling:


1 tsp olive oil
2 (8oz) packages mushrooms, coarsely chopped
1 tsp oregano, dried
1 garlic clove, chopped
1/4 cup dry white wine
1 TB tomato paste
1 tsp all-purpose flour
1/2 (2oz) cup part-skim ricotta cheese
1 TB (1/4 oz) fresh Parmesan cheese, grated
1/2 tsp salt


Parmesan sauce:

3 TB all-purpose flour
1 1/4 cup low-fat milk
1/4 tsp salt
1/8 tsp nutmeg
2 TB parmesan cheese, grated 

Cannelloni:

8 basic crepes (see recipe below)

cooking spray

1 (14.5oz) can diced-tomatoes, drained

1 TB (1/4oz) Parmesan cheese, grated

Chopped parsley (optional)

1. Heat oil in nonstick large skillet over medium-high heat. Add mushrooms. Cook for 5 minutes. Add oregano, garlic and saute 1 minutes. Add wine and cook for 3 more minutes. Stir in tomato paste and 1 tsp flour. Remove from heat and cool. Stir in ricotta, 1 TB parmesan and 1/2 tsp salt and pepper.
2. Next, to prepare Parmesan sauce, place 3 TB flour in small saucepan. Gradually add the milk, stirring with a whisk until blended. Stir in 1/4 tsp salt and nutmeg. Place over medium heat, cook until thick for about 3 minutes, stirring constantly. Remove from heat, stir in 2 TB Parmesan. Keep warm. 
3. Preheat oven to 425* Fahrenheit. 
4. For cannelloni, spoon 1/4 cup mushroom mix in center of each crepe, roll up. Place, seam sides down, in a 9x13 pan coated with cooking spray. Spoon half of tomatoes over crepes, and top with Parmesan sauce and remaining tomatoes. Sprinkle with 1 TB Parmesan. Bake for 15 minutes in oven. If cheese is not lightly browned. Preheat broiler while dish is still in oven. Broil for 3 minutes until cheese is melted and browned. Garnish with parsley.

------------------------- 

Plan and Prep Ahead 

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner. 

~Make crepes ahead of time.
~Cook mushroom filling ahead of time. 
~Make Parmesan sauce ahead of time and keep in fridge. Warm when ready to use. 
~Grate Parmesan ahead and keep in fridge.

------------------------- 

Who likes to CHANGE IT UP? 

~Instead of or in addition to mushrooms, add ground beef, turkey or chicken.  
~Replace crepes with cannelloni noodles.
~Use Romano or Asiago cheese instead of Parmesan.
~Add a couple shakes of chili powder to add a little punch. 

-------------------------