MAKING HEALTHY CHOICES

With the start of a new year, what better time to reevaluate our food and lifestyle choices? My goal in posting this blog is to share things I have learned and things I have tried with success. The only expertise that I bring is that I am passionate about health and nutrition, and I know how to spell quinoa and how to use this obscure grain. I hope you join me and make healthy choices!

Here are five of my favorite healthy recipes. I will add a new recipe every few days.

CURRIED RICE SALAD

1 cup brown rice, uncooked

1/2 cup almonds or 1 cup cooked chicken

1/2 cup celery, diced

1/2 cup green pepper, diced

1/2 cup red pepper, diced

2 tbsp green onion, chopped

2 tbsp cilantro or parsley, chopped

1/4 cup lemon juice

3 tbsp olive oil

1-2 tsp curry powder

1 tsp salt

1/8 tsp pepper

. Cook rice and set aside to cool

. Stir in almonds (or chicken, or both) celery, peppers, green onions and cilantro.

. In small bowl, mix lemon juice, olive oil, curry, salt and pepper

. Pour dressing onto rice mixture, stirring thoroughly.

. Adjust the seasoning

GRANOLA

4 cups old fashioned oats

1 1/2 cup sliced almonds (or assorted nuts and seeds)

1/2 cup brown sugar

1/2 tsp salt

1/2 tsp cinnamon

1/4 cup cooking oil

1/4 cup honey

1 tsp vanilla

. In a bowl, mix the oats, almonds, brown sugar, salt and cinnamon

. In a saucepan, warm the oil and the honey.

. Stir in vanilla

. Pour liquid over oat mixture

. Spread granola on baking sheet

. Bake at 300 fro 40 minutes stirring every 10 minutes.

. Cool and seal in airtight container (stores in freezer for 3 months)

. Dried fruit is a nice addition

SPINACH SMOOTHIE

1 bunch washed spinach (enough to fill canister)

1 ripe banana

1 orange, apple or other piece of fruit

1 1/2 cups soy milk

12 icecubes

. Add all ingredients to blender and blend until smooth

. 3 - 4 pitted dates are very tasty

TUNA WHITE BEAN SPREAD

2 cans tuna, drained

1 can white beans, slightly mashed

1 tbsp capers

2 diced tomatoes

2 cloves garlic, minced

2-3 tbsp olive oil

2-3 tbsp lemon juice

1 cup cilantro (or parsley)

s&p

. Combine all ingredients and serve with toasted, grainy bread.

COCOA ENERGY BARS

3/4 cup peanut butter

3/4 cup honey

3/4 cup packed brown sugar

1/2 cup cocoa powder

1 1/2 cup oatmeal (not instant)

1 1/4 cup rice krispy cereal

1 cup dried cranberries, raisins, apricot

1 cup chopped peanuts or almonds

. spray 9x13 pan

. in saucepan combine peanut butter, honey, brown sugar and cocoa

. cook over medium heat for 6 minutes, stirring often until smooth

. remove from heat

. stir in oatmeal, cereal, cranberries and nuts

. press into pan

. cool and cut into squares