Bean and Quinoa Kale Salad with the Best Roasted Sweet Potatoes

Bean and Quinoa Kale Salad with the Best Roasted Sweet Potatoes

 

 

Ingredients:

 

1 bunch of kale, destemmed and thinly sliced
1/4 cup flat-leaf parsley, chopped
1/2 cup cilantro, chopped

1/2 cup dry quinoa, well rinsed
3/4 cup water or vegetable broth
1 cup cooked adzuki beans, rinsed and drained if canned
1/3 cup shelled edamame (thawed if frozen)
1/2 cup cherry tomatoes, halved
1/2 cucumber, chopped

1 large roasted sweet potato (see below for the awesome recipe!)

toasted sunflower seeds, pumpkin seeds, etc, for garnish (optional)

1 recipe Ruby Dragon Garlic Dressing (see below)

1. Start with roasting your sweet potato (see below).

2. Meanwhile, prepare your quinoa: Bring water to a boil over high heat. Once boiling, add quinoa. Reduce the heat to low, cover and simmer until all of the liquid is absorbed, about 15-20 minutes. Keep covered for an additional 5 minutes to steam. Set aside.

3. Prepare your dressing (see below).

4. Remove the stems from the kale and roll into a thick log with the herbs in the middle. Thinly slice everything together. Place in a large bowl.Take half of the dressing and massage it into the kale leaves for 3 minutes.

5. To the large bowl, add the adzuki beans, edamame, tomatoes and cucumbers. Add the quinoa once it is ready. Top with the remainder of the dressing and mix all together.

6. Prior to serving, top with toasted seeds and nuts if desired. Place roasted sweet potato discs next to the salad.

Serves 4.

 

 Roasted Sweet Potatoes
1 large sweet potato (~500g)
2 tbsp hazelnut oil (or oil of choice)
salt and pepper, to taste

1. Preheat oven to 350F.

2. Clean sweet potato and cut into 1-cm thick discs.

3. Mix together oil, salt and pepper and rub it onto each side of the sweet potatoes discs.

4. Lay each disc onto a silpat-lined baking sheet and roast for 30 minutes at 350F. Flip and continue to roast at 400F for an additional 20 minutes.

 

Ruby Dragon Garlic Dressing
1/4 cup water
1 small tomato
1 large garlic clove
2 tbsp apple cider vinegar
1 tbsp fresh lemon juice
1 tbsp ground chia seeds
1/4 tsp celery seeds
1/8 tsp freshly ground black pepper, or to taste

1. Blend all ingredients in a blender until smooth. Store in an air-tight container in the refrigerator.

Makes 1/2 cup.

 

ENJOY!

F.S.F Blogger xo

 

 

ref;http://tastespace.wordpress.com/2012/10/03/adzuki-bean-and-quinoa-kale-salad-with-the-best-roasted-sweet-potatoes/

Peanut Butter Cookie Dough Banana Boat

Hello my Fitness Freaks!

Oh emmm geee! You have to try this recipe!

Ingredients:

1 large semi ripe banana

1 Quest Nutrition Cookie Dough Bar

1 TBS natural peanut butter

1 TBS dark chocolate chips

1 TBS natural peanut butter chips

Directions:

1.) Preheat oven to 350 degrees Fahrenheit.

2.) Cut a large banana down the middle and place in a bread pan. I used foil in the pan to keep it upright. Then cut a Quest cookie dough bar in half.

3.) Spread the peanut butter in the middle of the banana and then stuff with the two pieces of Quest Bar.

4.) Top with dark chocolate and natural peanut butter chips.

5.) Bake in the oven for 5-7 minutes.

6.) Cut banana in half.

Nutritionals (makes two): Calories: 267.5. Fat 12.5g. Active Carbs: 11g (11g fiber, 10g sugar) Protein 14.5g.

ref;http://blog.questproteinbar.com/peanut-butter-cookie-dough-banana-boat/

On the Run Healthy Lunch!

Good morning!

I here people all the time saying "I'm on the run all the time and there is no where to eat healthy" ....Well There are tons of places, you just have to know where to look. I got this salad from Longos...many grocery stores now have a salad bar so you can create your own salad. these are good because you chose what goes into your salad. If you take the salad bar option put things in that are raw and are not sitting in dressings, you will save calories! Also remember your protein and for salad dressings either lemon or balsamic vinegar and olive oil. In the salad above i have; Tofu and quinoa (for protein), avocado (healthy fat), Tomato, mushrooms, pepper, lettuce and balsamic vinegar as dressing. If salad isn't your thing Subway and extreme pita are two of my favourites :)

Have a great day!
F.S.F Blogger xo

A mix of summer outfits :)

Healthy version of stuffed baked Potato!

Hey!

So i've been craving a stuffed baked potato so i decided to create a healthy version!

Ingredients: serves 2
-1/2 sweet potato brushed with coconut oil, dash of garlic powder and baked in oven until crispy on outside and soft inside.
-1/2 cup of lean ground turkey cooked with scallions, curry powder, and garlic powder.
- 1 tbsp of light cucumber tzatziki
- 1 tsp of low fat feta cheese
- 1 cherry tomato sliced in half

Layer all indredients and your good to eat!!!!

F.S.F Blogger xo