Tag Archives: fiber

Tangy Three Bean Salad

Tangy Three Bean Salad

tangy three bean salad gluten free vegan fiber protein side dish legumeAfter being on vacation for the past few days, I was really anxious to get back in the kitchen. Seriously, who am I? If you knew me a couple of years ago, the last room you would find me in was the kitchen. At least not for the purpose of cooking. Eating yes, cooking no.

These days are different though. During my journey to lose 100 pounds, one of the top 5 things that contributed to my success was eating whole foods. No preservatives or artificial anything.

Simple recipes like this provide loads of protein and fiber which keeps you fuller longer. This particular recipe has 7 grams of protein, 4 grams of fiber per 1/2 cup. Those are awesome stats for only a 1/2 cup.

tangy three bean salad gluten free vegan fiber protein side dish legume

We ate this as a healthy bean relish with homemade pita chips and triscuits to scoop it up for a little snack.

Tangy Three Bean Salad
 
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Author:
Recipe type: Vegan, Gluten Free, Salad, Protein
Serves: A group
Ingredients
  • 1 can organic garbanzo beans, drained and rinsed
  • 1 can organic dark kidney beans, drained and rinsed
  • 1 can organic black beans, drained and rinsed
  • ¼ red onion, finely diced
  • 4 Tablespoon chopped parsley
  • DRESSING:
  • 2 Tablespoon apple cider vinegar
  • 1 Tablespoon balsamic vinegar
  • 1 Tablespoon maple syrup (can sub with raw honey if not making vegan)
  • 2 teaspoon lemon juice
  • 1 teaspoon lime juice
  • ¼ cup extra virgin olive oil
  • salt and pepper to taste
Instructions
  1. In a large bowl combine all cans of drained and rinsed beans, diced onion and parsley.
  2. In a separate small bowl whisk dressing ingredients until combined.
  3. Pour dressing over bean mixture, mix until everything is covered.
  4. Cover bowl and refrigerate for at least 2 hours before serving.
  5. Stir before serving.

 

Sweet Pumpkin Maple Muffins – Paleo, Low-Carb, Gluten-Free

Sweet Pumpkin Maple Muffins

paleo gluten free low carb protein egg almond flour pumpkin maple

As I post this, the hubby and I are currently in South Dakota having breakfast. We chose a driving vacation this year and plan on seeing as many cheesy touristy things as possible, visiting Mount Rushmore, hiking Harney Peak in Custer State Park (7 mile round trip hike), throw in some yoga and anything else we can find.

In packing for our hike though, I made sure to bring with some homemade granolasweet and spicy cashews and these moist little gems, Sweet Pumpkin Maple Muffins.

Pumpkin is not just for Thanksgiving. I love the flavor of pumpkin all year long. These make a healthy breakfast (vitamins, protein and fiber) or even a savory dessert by spreading with some delicious ghee butter, a little cinnamon and coconut palm sugar sprinkled on them.

This was my first time using almond meal/flour. Most of the time my go-to flour is coconut flour. I was very happy with the result of these muffins with the almond flour. The subtlety sweet nutty flavor is such a great compliment to the pumpkin and maple syrup. Compared to coconut flour, the almond flour bakes up a much moister muffin.

paleo gluten free low carb protein egg almond flour pumpkin maple

COOKING TIP: I always bake with room temperature eggs because they mix up and incorporate into recipes better when they are not cold. A little time saver trick I use is to place the eggs in a small bowl on the back of the stove while it’s preheating. That way by the time I’m ready to use them they have warmed up a little. 

paleo gluten free low carb protein egg almond flour pumpkin maple

After I made these I put the leftovers in the fridge and the condensation in the bowl made them a little soggy. I popped them in a preheated 350 degree oven for 10 – 13 minutes. I’m eating one right now and they are perfect reheated. So if your leftovers end up a little too moist, just pop them back in the oven and serve warm.

 { I always choose organics whenever available }

Maple Pumpkin Muffins - Paleo, Low-Carb, Gluten-Free
 
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Ingredients
  • 1½ cups organic almond meal/flour
  • ¾ can (approx 11 ounces) of organic pumpkin canned pumpkin
  • 3 large organic eggs (room temperature)
  • 1½ teaspoons pumpkin spice
  • ¼ cup organic pure maple syrup
  • 1 teaspoon organic vanilla
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • ⅛ teaspoon sea salt
Instructions
  1. Preheat oven to 350 degrees.
  2. In a large bowl, combine all ingredients until well blended.
  3. Spoon 2 large tablespoons in to each lined muffin tin (about ¾ full).
  4. Bake for 25 - 30 minutes or until toothpick or knife comes out clean. (Mine were done at 25 minutes).
  5. Let stand for 10 minutes as they will firm up a bit more after cooling.
  6. I topped mine with a little raw honey but you could use ghee butter too. They are super moist already without anything extra.
  7. Yielded 12 full size muffins. If you were to make mini- muffins, reduce cooking time by 10 minutes and test with toothpick.

Baked Spicy Jicama Fries – Better Than French Fries

Baked Spicy Jicama Fries –  Better Than French Fries

jicama vegetable fiber root legume starch salad weight loss diabetic low glycemic

What the mutha-love is JICAMA? Pronounced “HEE-kah-ma”.  Apparently I have been blind to this vegetable. Here is few jicama facts I learned:

  • Technically a legume, grows on vines
  • Texture resembles potato, turnips and water chestnuts
  • Low in calories and carbs
  • Great for diabetic menus because it ranks low on the glycemic index
  • Lots of fiber. Not just any fiber – jicama’s fiber is infused with oligofructose inulin, which has zero calories and doesn’t metabolize in the body into sugar the way potatoes do.
  • Promotes good bacteria in the gut
  • Excellent source of vitamin C
  • Healthy amounts of potassium
  • Contains important vitamins like folates, riboflavin, pyridoxine, pantothenic acid, and thiamin, and the minerals magnesium, copper, iron, and manganese.
  • When purchasing, choose one that is firm with no soft spots or splits.
  • The skin is not edible so use a knife to cut away the skin and the tough fibrous outer layer.

jicama vegetable fiber root legume starch salad weight loss diabetic low glycemic

Ok now that we know the A – Z ‘s of jicama we can get down to the most important piece of information – no-guilt fries and I can use my beloved ketchup!

I HEART KETCHUP SOOOO MUCH

jicama vegetable fiber root legume starch salad weight loss diabetic low glycemic

Eating healthy can have it’s sacrifices but there ARE alternatives. Use jicama instead of potatoes and you have healthy french fries. And a reason to use that red sweet nectar called ketchup 🙂

You can use whatever spice suits your taste too. I love a seasoned fry with heat but you could try lime juice and paprika OR a little salt and pepper OR even try some cinnamon and coconut palm sugar and use organic maple syrup as your condiment for dipping. Just coat your “fries” in melted coconut oil first so that your flavoring sticks.

Baked Spicy Jicama Fries - Better Than French Fries
 
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Author:
Recipe type: Paleo, Vegan, Gluten-Free
Serves: 4
Ingredients
  • 1 medium jicama, peeled and sliced into "fries"
  • 2 tablespoon coconut oil
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon salt
  • ¼ teaspoon cayenne pepper
  • ⅛ teaspoon onion powder
  • ⅛ teaspoon paprika
Instructions
  1. Preheat oven to 400 degrees.
  2. In a large bowl, pour melted coconut oil over the sliced jicama fries. With your hands, massage coconut oil into each fry.
  3. In a small bowl, combine salt, pepper, cayenne, onion powder and paprika. Stir to combine.
  4. Toss spices over fries evenly.
  5. Place fries on baking sheet (line with parchment paper or use a non-stick mat).
  6. Bake for 30 - 35 minutes.
  7. Get out your ketchup and eat fries!

 

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Spinach Tomato Feta Quinoa Breakfast Bake

Spinach Tomato Feta Quinoa Breakfast Bake

paleo quinoa tomato spinach feta protein egg almond milk bake fiberIf you’ve been following any of my other posts you probably know that I have a love affair with quinoa. Any chance I can get to use it in a recipe, I do it. I literally crave it. It’s pretty much the perfect food for me and probably the most purchased item in my pantry.

paleo quinoa tomato spinach feta protein egg almond milk bake fiber

I’ve written numerous quinoa recipes like my quinoa mac & cheese, quinoa pizza snacks, quinoa stuffed peppers, etc. so I really don’t have anything new to say about quinoa. It’s quite obvious that I love it.

If I were to tell you my favorite thing about it, I couldn’t narrow it down to one thing. It’s the whole package. The protein, the fiber, the adaptability to any flavors, versatility in so many recipes and probably 25 more things.

paleo quinoa tomato spinach feta protein egg almond milk bake fiber

So I guess just sit back and enjoy my newest quinoa creation. Let me know how it turns out for you or if you made any substitutions, I love hearing about other peoples variations.

This recipe can easily be made paleo by eliminating the feta and adding chopped mushrooms instead.

{ I always use organics if available }

Spinach Tomato Feta Quinoa Breakfast Bake
 
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Author:
Recipe type: Gluten-Free, Paleo, Protein, Vegetarian
Serves: 4
Ingredients
  • 1 cup dry quinao (I use boxed organic pre-rinsed)
  • 2 cups vegetable broth
  • 1 cup or 1 large handful of fresh spinach (I like a lot of spinach so I do a VERY full handful)
  • 1 cup unsweetened almond milk
  • 3 eggs
  • 3 Tablespooon almond flour (can sub with regular flour but you will need to add an addtl tablespoon making it 4)
  • ½ cup fire roasted tomatoes (I use canned organic. Save remainder of tomatoes for serving).
  • ½ cup white or yellow onion (finely diced)
  • ½ cup crumbled feta (or for a paleo recipe, sub feta with chopped mushrooms)
  • 1 Tablespoon ghee for saute (can sub with coconut oil)
  • ½ teaspoon parsley
  • ½ teaspoon basil
  • dash salt and pepper
Instructions
  1. Preheat oven to 350.
  2. Start quinoa first - put 1 cup dry quinoa in a medium saucepan and add 2 cups vegetable broth. Stir and bring to a boil. Once boiling, reduce heat to simmer and cover. Cook for 15 minutes, stirring occasionally. If quinoa starts to get dry, add a tablespoon of broth at a time to it and continue cooking. You will know it's done with little sprouts appear from the grain.
  3. While quinoa is simmering you can get everything else ready.
  4. In a small frying pan melt ghee and add spinach and onion. Saute until spinach is wilted and onion is softening.
  5. Add parsley, basil, salt and pepper to spinach and stir. Remove from heat. You want the spinach/onion to cool down for a minute before adding it to the egg mixture so the heat doesn't cook the eggs prematurely.
  6. In a medium bowl whisk eggs.
  7. Add almond milk and almond flour to eggs and whisk to combine until smooth.
  8. Add spinach/onion mixture to eggs, stir.
  9. Add cooked quinoa next and stir to combine thoroughly.
  10. Fold in fire roasted tomatoes and feta (or mushrooms if making paleo). You just want to incorporate them into the quinoa mixture, not smash them in.
  11. Pour mixture into a baking dish (8x8 or a pie pan)
  12. Bake for 45 minutes.
  13. Serve topped with remaining uncooked fire roasted tomatoes. Delish!

 

 

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Summer Salad – Watermelon, Edamame and Feta

Summer Salad  – Watermelon, Edamame and Feta

watermelon feta edamame wheat berry berries balsamic vinegar fiber protein salad

This is the prettiest salad I’ve ever laid eyes on. I think I have crush on it. I found this beautiful salad recipe in one of my mom’s magazines and it was love at first site. While it’s the purdiest thing ever, I never would have thought to combine these flavors but hot damn, they really go great together. 

 watermelon feta edamame wheat berry berries balsamic vinegar fiber protein salad

The addition of the wheat berries and edamame makes this salad a filling meal. I’m a big fan of wheat berries and edamame. They are both packed with protein, fiber and lots of vital nutrients and minerals. Check out my wheat berry waldorf salad for another variation on this awesome true whole grain. 

watermelon feta edamame wheat berry berries balsamic vinegar fiber protein salad

 { I always use organics whenever available }

Summer Salad - Watermelon, Edamame and Feta
 
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Author:
Recipe type: Salad
Serves: 4
Ingredients
  • SALAD:
  • 3 cups watermelon, diced into small cubes
  • ½ cup cooked soft white wheat berries
  • 1 cup cooked shelled edamame (I used frozen steamfresh shelled edamame)
  • 4 tablespoons crumbled feta cheese
  • 1 teaspoons fresh chopped mint leaves
  • 1 package of spring mix lettuce
  • DRESSING:
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons balsamic vinegar
Instructions
  1. Prepare wheat berries either by soaking overnight or cooking on stove for 40 minutes.
  2. In a large bowl combine all salad ingredients.
  3. In a small bowl combine olive oil and balsamic vinegar, toss with salad.

 

 

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