Salmon and Greens over Beans

This originally happened by using leftovers. In my refrigerator I had leftover quinoa and grilled salmon and made it into a summertime dinner with arugula and tomatoes. It was so fresh and zesty, filling and tasty, a feast of color, flavor and texture that a friend asked me for the recipe.

I sometimes plan my weekly menu with grilled fish on the weekend and make sure to have extra to jumpstart a second meal for later in the week. Perfect for a quick summertime dinner or lunch. I use whatever leftover grains I have on hand (quinoa, brown rice, or barley).

Or skip the grains. it’s just as tasty and robust without. The beans, greens, onions make it nutrient-dense.

I’ve even made this with canned salmon.

This can be modified various ways:

  • Capers instead of olives
  • Celery instead of bell peppers
  • Mint instead of parsley (but using mixed greens rather than arugula)

It makes a nice luncheon for girlfriends. Serve with fresh baguette, goat cheese and Epicurious: Olive Tapenade on the side.

For dessert:

Mango Yogurt Mousse OR

Epicurious: Raspberry Buttermilk Cake

 

Salmon and Beans over Greens
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Servings
4 servings
Servings
4 servings
Salmon and Beans over Greens
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
Salad Dressing
  1. Place lime juice, water, minced garlic and red pepper flakes in little bowl and mix with a fork until well blended. Mix in 2 tablespoons extra virgin olive oil, whisking constantly with the fork. Add an additional tablespoon or two of extra virgin olive oil to adjust to taste.
Salmon and Beans
  1. Place quinoa in a medium saucepan over medium heat and toast, stirring occasionally until popping sounds begin. Add 1 cup water and bring to a boil. Immediately turn heat low, cover and cook quinoa 25 minutes. Remove from stovetop, uncover and cool.
  2. While the quinoa is cooking, chop red bell pepper, green onion, parsley, cut tomatoes in half and cut pitted olives into quarters. Mix in a large bowl. Add salmon and white beans, toss together.
  3. Add quinoa and toss just until combined. Drizzle with 3/4 of salad dressing and toss until again.
  4. Toss arugula with remaining dressing and spread on a platter.
  5. Spread the salmon and bean mix over the greens, leaving a green border.
  6. I used the leftovers to make wraps for lunch the next day, spreading a wheat tortilla with plain Greek yogurt. Yum.
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Bell Pepper Coleslaw

Cabbage used to make only a once-in-a-long-while appearance in my meals, but learning of the nutritional power of this mighty cruciferous and discovering the kitchen mandolin which slices it in a jiffy, cabbage is now a regular part of my salad repertoire.

“Cruciferous vegetables (cabbage is a cruciferous) are twice as powerful as other plant foods. In population studies, a 20 percent increase in plant food intake generally corresponds to a 20 percent decrease in cancer rates, but a 20 percent increase in cruciferous vegetable intake corresponds to a 40 percent decrease in cancer rates. One or more servings of cabbage per week reduces the occurrence of pancreatic cancer by 38 percent.” Super Immunity by Joel Fuhrman M.D.

Bell Pepper Coleslaw
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Servings
4 servings
Servings
4 servings
Bell Pepper Coleslaw
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. Mix salt and lime juice in a small bowl. In a stead stream pour in extra-virgin olive oil, whisking constantly. Add water and whisk again.
  2. Mix cabbage, bell peppers, green onion in a bowl.
  3. Drizzle in salad dressing, and toss.
  4. Add cilantro and toss again. Serve
Recipe Notes

A Color My Food original recipe

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Southwest Black Bean and Bell Pepper Salad

There are recipes that stand the test of time. I’ve been making this one for more years that I can remember; it’s so versatile, delicious and nutritious.  Fiber-rich beans are a superfood;  tossed here with bell peppers, red onion and cilantro and this dish bursts with flavor and phytonutrients that boost our health.

[su_expanding_quote_book alignment=”left” source_author=”Steven Pratt MD and Kathy Matthews” source_title=”SuperFoods Rx: Fourteen Foods that Will Change Your Life” full_quote=”Beans are a superb heart-healthy food. A study conducted over nineteen years following 9,632 men and women found those who ate beans at least four times a week had a 22% lower risk of coronary heart disease compared with those who consumed beans less than once a week. Those who ate beans most frequently also had lower blood pressure and total cholesterol and were less likely to be diagnosed with diabetes” short_quote=”Beans are a superb heart-healthy food.Those who ate beans most frequently had lower blood pressure and total cholesterol.”]

Variations

  • Use any color bell peppers, or poblano peppers
  • Add 1 cup corn
  • Add 1 or 2 diced avocados
  • Use cilantro instead of parsley
  • Use other dried fruit instead of dates

This recipe can be used so many different ways. It’s a great one to  double and use differently throughout the week.

  1. Vegetarian dinner for guests, served over a bed of brown rice, with chopped cilantro scattered decoratively on top and accompanied by a green salad tossed with mango, nectarines or other summer fruit. For dessert Peach and Blackberry Crisp or Epicurious: Plum Kuchen
  2. As a side dish with grilled chicken and Watermelon Arugula Salad with Goat Cheese
  3. Toss leftovers with greens (spinach, kale, arugula) for lunch
  4. Toss leftovers with grains (quinoa, brown rice, barley) for a second dinner
  5. Make a wrap or pita sandwich with guacamole, or feta cheese, or a dollop of pain Greek yogurt and a handful of greens

 

Black Bean and Bell Pepper Salad
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Servings
8 servings
Servings
8 servings
Black Bean and Bell Pepper Salad
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Servings
8 servings
Servings
8 servings
Ingredients
Vinaigrette
Salad
Adjust servings: servings
Units:
Instructions
Vinaigrette
  1. Place salt, pepper, oregano, cumin and coriander in small bowl.
  2. Add honey and mix. Add lemon juice and water; mix well.
  3. Pour in extra virgin olive oil in a slow stream, mixing constantly.
  4. Adjust salt and pepper to taste.
Salad
  1. Place beans, bell peppers, onion, dates and parsley in large bowl and mix.
  2. Add in chopped jalapeño if desired and mix well.
  3. Drizzle vinaigrette to coat and toss well.
Recipe Notes

Can be made day ahead.

Modified from

Epicurious Black Bean and Bell Pepper Salad

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Chicken Pesto Wrap

Goodbye sandwiches, hello chicken pesto wraps! Basil not only gives these wraps a fragrant flavor but also increases the health benefits. Basil  provides vitamin A, which contains  beta-carotenes, powerful antioxidants that protect the cells lining blood vessels, vitamin K which is essential for blood clotting. It is rich in iron, calcium, manganese, magnesium, vitamin C and potassium and also has antibacterial properties.

Chicken Pesto Wrap
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Servings
4 servings
Servings
4 servings
Chicken Pesto Wrap
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. Spread 1 – 2 tablespoons of pesto on each tortilla
  2. Place chicken in center of tortilla, top with some carrot, red bell pepper strips, and spinach.
  3. Fold in the ends and roll up lengthwise.
  4. If using for the Graduation Celebration menu, tie each wrap around the center with a chive or green onion piece like a diploma.
Recipe Notes

Source:

Weelicious: Chicken Pesto Wraps

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Nutrient-Rich Mashed Sweet Potatoes with Red Bell Pepper

Sweet potatoes are far more nutrient rich and have less calories than white potatoes; one medium spud containes 400% of daily requirment for vitamin A, is rich in vitamins B6 and C, potassium, fiber and beta-carotene.

[su_expanding_quote_web source_site=”Medical News Today” source_url=”http://www.medicalnewstoday.com/articles/281438.php” right_quote=”Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.” short_quote=”Consuming foods rich in beta-carotene may reduce the risk of cancer”]

These mashed potatoes with the additional superfoods red bell pepper and onion, make not only a delicious meal but also boosts our immune system.

Variations:

  • Use 2 leeks, washed well and thinly sliced, instead of onion and bell pepper
  • Instead of red bell pepper, use poblano pepper
Mashed Sweet Potatoes with Red Bell Pepper
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Servings
4
Servings
4
Mashed Sweet Potatoes with Red Bell Pepper
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Servings
4
Servings
4
Ingredients
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Instructions
  1. If the sweet potatoes are not organic, peel them. Cut into bite-size pieces and place in a saucepan. Put in salt, cover and bring to a boil. Turn down heat and simmer until tender, 15 – 20 minutes.
  2. Meanwhile heat canola oil in a skillet. Place onion in skillet and cook, stirring occasionally until it is transparent about 8 – 10 minutes. Add red bell pepper, mix in and cook another 10 minutes until bell pepper is tender.
  3. Drain sweet potatoes. Place back in saucepan and mash. Add 1/2 cup of broth, mash again. If it is too dry, mix in another 1/2 cup of broth or more until it has the consistency you prefer. Mix in onion/red bell pepper mix, season with salt and black pepper and serve.
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Meatless or Not Lentil Chili

Make it vegan by leaving out the beef. It’s also an easy way to make a dinner for both omnivores and non-vegans. Cook the ground beef separately, set aside. Once the chili is cooked split it into two pots and add the cooked beef into one of the pots. I’ve made it vegan, with ground turkey, bison or beef.

It pairs wonderfully with cornbread.

Serve with Mixed Green Salad with Cranberries and Orange and dinner is complete.

My favorite cornbread is the Skillet Cornbread from 100daysofrealfood.com

Lentil Beef Chili
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Servings Prep Time
6 - 8 30 minutes
Cook Time
1 1/2 hour
Servings Prep Time
6 - 8 30 minutes
Cook Time
1 1/2 hour
Lentil Beef Chili
Print Recipe
Servings Prep Time
6 - 8 30 minutes
Cook Time
1 1/2 hour
Servings Prep Time
6 - 8 30 minutes
Cook Time
1 1/2 hour
Ingredients
Adjust servings:
Units:
Instructions
  1. Heat heavy large pot over medium-high heat. Add ground beef and cook until beef is brown, crumbling with fork about 5 minutes. Drain well, and put in separate dish. Cover and set aside.
  2. Heat oil in the pot over medium-high. Add onion, leeks, red bell pepper, green bell pepper and sauté until onion is tender, about 8 minutes. Add garlic, marjoram, oregano and basil and cook 2 -3 more minutes. Add beef, lentils, tomatoes, water, chili salt and pepper and mix in. Cover and simmer until lentils are tender, stirring occasionally, about 1 1/2 hours.
  3. Place cheese, onion, parsley and yogurt in small bowls. Ladle lentil chili into bowls and let everyone top off their chili with cheese, onion, parsley and/or yogurt to their liking.
Recipe Notes

Modified from
Epicurious: Lentil Beef Chili

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Avocado Mousse

Red bell peppers and cilantro add color and crunch, additional flavor, Tabasco gives it some oomph and non-fat Greek yogurt rather than sour cream puts a dash of probiotics into this luscious appetizer.

Avocado Mousse
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Avocado Mousse
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Ingredients
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Instructions
  1. Chop red bell pepper, cilantro and onion.
  2. Sprinkle gelatin over cold water in a small heavy saucepan and let soften 1 minute. Cook over low heat, 1 to 2 minutes, and then remove from heat.
  3. Coarsely mash avocados with a fork in a large bowl. Stir in gelatin mixture along with remaining ingredients until combined well.
  4. Pour mixture into lightly oiled mold and chill, covered tightly with plastic wrap, until firm, at least 4 hours.
  5. Run tip of a thin spatula between mold and mousse. Tilt mold sideways and tap side of mold against a hard surface, turning it, to evenly break seal and loosen mousse. Keeping mold tilted, invert a plate over mold, and then invert mousse onto a large round platter. Ring the mousse with a mix blue and yellow corn tortilla chips.
Recipe Notes

Modified from Epicurious: Avocado Sour Cream Mousse

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CMF Pad Thai Inspired

Pad Thai is noodle dish of stir-fried rice noodles with vegetables, peanuts, sprouts and a choice of meat.  One of the most well-known Thai dishes, it can be found at Thai restaurants around the world and roadside stands in Thailand. The balance of flavors and textures makes it so popular.

Thai food usually incorporates lemon grass, and kaffir lime leaves which are not in my staples so this is my adaptation.

I love the colors and nutrient-density of this meal, my families loves the flavors. It’s an excellent one-dish option on weeknights,  particularly if the vegges are prepped ahead of time.

Go vegan with tofu and/or edamame or add beef, shrimp, chicken or pork. I aim to include key nutrient-dense foods (Greens, beans, onions, nuts/seeds)

I’ve recently discovered black sesame seeds; they’re a whole unhulled variety often used in Asian cooking both for flavor and to create a color accent.

Health Benefits of Black Sesame Seeds

Variations

  • No bell peppers, no problem. Use green beans, broccoli, snap peas, whatever vegetables are on hand
  • Go vegan with tofu and (or) edamame
  • Use leftover chicken, pork or shrimp
  • Add shrimp, I usually have some in my freezer times when I need to make a quick dinner
CMF Pad Thai
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Servings
4
Servings
4
CMF Pad Thai
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Servings
4
Servings
4
Ingredients
Pad Thai
Peanut Sauce
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Units:
Instructions
  1. Bring a large pot of water to a rolling boil. Add the noodles, reduce heat and cook for 7 to 10 minutes or until tender. Drain the noodles and rinse under cold water until they cool off. Set aside.
  2. Use a food processor or julienne mandolin (or a grater) slice carrot into thin strips and put in a bowl. Toss in sliced green onion.
  3. Cut the bell pepper into strips as thin as you can. Add to carrot bowl.
  4. Cut out the spine of the kale leaves and slice horizontally as thin as you can; should make about 1 cup. Add to carrot bowl.
  5. Toss pad Thai noodles and sesame seeds with vegetables until it is all combined.
  6. Place all lime juice, peanut butter, honey, tamari sauce, ginger and water in small food processor or blender and blend until smooth.
  7. Pour peanut sauce over pad Thai; toss until combined. Sprinkle black sesame seeds on top and serve.
Recipe Notes

A Color My Food original recipe

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