Whole Health Wellness Blog | Acupuncture, Chiropractic, Massage, Nutrition | Denver, Colorado » Lunch

Tuna and Quinoa Salad

Christa Oakes — Fri, 22 Aug 2008 15:36:20 +0000

1/2 cup cooked quinoa

1 6-ounce can chunk light tuna packed in water, rinsed, drained, and flaked

1/4 cup cherry tomato

1/4 cup finely chopped Italian parsley

1/8 cup chopped walnuts

1 tablespoon fresh lemon juice

1/2 tablespoon extra-virgin olive oil

1/4 teaspoon kosher salt

Pinch of coarsely ground black pepper

In a large bowl, combine all ingredients, and mix gently to combine.

Quinoa Tabouli

Peyton Dryden — Mon, 11 Aug 2008 13:00:50 +0000

1 cup quinoa (red quinoa if available)
1 1/2 cups water
1/4 cup broccoli, chopped
1/4 cup carrots, grated
1/4 cup parsley, minced
2 roma tomatoes, diced
2 Tbsp virgin olive oil
Juice of 2 lemons
Stalk of mint, minced

Place quinoa and water in a pot and bring to a rolling boil. Allow to simmer until liquid is absorbed, about 15 minutes. Add remaining ingredients and mix well.

Note: Tabouli is traditionally made with bulghur wheat. This version is prepared with nutty tasting quinoa, a wheat and gluten free version.

Cuban Style BLack Bean Soup

Peyton Dryden — Mon, 04 Aug 2008 13:00:57 +0000

2 cups dry black beans
1 tsp. sea salt
8 T. extra-virgin olive oil
2 large onions, chopped
2 large green peppers, chopped
4 large garlic cloves, chopped
2 tsp. cumin
2 tsp. oregano
1 tsp. Vege-Sal (located with the seasonings and spices)
Chopped fresh cilantro, if desired

Soak beans in 2 qts. water overnight. Add salt, cover and cook until tender—approximately 2 hrs. (Alternately, beans can be cooked overnight in a crockpot.) Sauté onions, green pepper, garlic, cumin and oregano in oil until tender. Add to beans and simmer 25 min. Stir in Vege-Sal and add more if needed. Top with cilantro just before serving.

Rhode Island Style Clam Chowder

Peyton Dryden — Thu, 31 Jul 2008 13:00:30 +0000

2 tablespoons extra virgin olive oil
1 large onion, chopped (about 2 cups)
1 cup chopped celery (about 3 stalks)
4 cups red bliss potatoes (about 1 1/4 pounds), cut into 1/2-inch dice
2 cups chopped clams*
2 cups clam juice*
1 teaspoon fresh thyme or 1/2 teaspoon dried
Water, to cover
Sea Salt and freshly ground black pepper

Preparation

Heat the oil in a large soup pot over a medium-high heat. Add the onions and celery. Cook, stirring occasionally, until the vegetables begin to soften, about 6 minutes. Add the potatoes, clams, clam juice, thyme and water, to cover. Bring to a boil, and simmer until potatoes are soft, about 30 minutes. Season with salt and pepper.

* Can use clams and clam juice from 2 (1-pound) containers of frozen chopped clams in natural juice, thawed.

Nutrition Information

Nutritional Analysis Per Serving Calories 220
Total fat 7.5g Saturated fat 1.5g
Monounsaturated fat 4g Polyunsaturated fat 0.5g
Cholesterol 60.5mg Sodium 675mg
Carbohydrates 15g Protein 24g
Fiber 2.5g

Frittata

Peyton Dryden — Mon, 28 Jul 2008 13:00:35 +0000

5 eggs
1 Tbsp extra virgin Olive oil
1 medium onion, thinly sliced
3-4 small red potatoes, boiled and quartered
1 zucchini, thinly sliced
2 roma tomatoes, thinly sliced
Salt and Pepper, to taste
1 c spinach or Swiss chard, shredded
Chopped fresh cilantro
Your favorite salsa or pico de gallo
1 lime quartered
1 avocado, chopped

Preheat oven to 350 F. In a small bowl, whisk eggs. Set aside.

Sauté the onions in the olive oil until slightly translucent. Add the potatoes, zucchini, and tomatoes and sauté for 3 minutes. Add salt and pepper, if using. Add spinach (or swiss chard) and sauté for another 1-2 minutes. Transfer ingredients to a baking dish and pour eggs over top. Bake for 3-5 minutes until eggs are cooked.

Serve with fresh cilantro, avocado, a squeeze of lime, and salsa.