CHOPPED SPINACH SALAD & EASY PEASY BLACK BEANS

It has been months since I lasted posted anything - but not because I haven't had tasty things to share.  Just preoccupied I guess.  I have been a little obsessed with two things lately.  The first is this delicious Chopped Spinach Salad.  I like this dish because it is different from the usual spinach salad made with high fat goopy poppyseed dressing and soggy strawberries served at church parties.  This salad seems to have all the things that I love; spinach, seeds, sun-dried tomatoes, orzo, cheese, garlic and chicken. 

For Salad:
4 packages baby spinach leaves (10 oz each)
8 oz orzo pasta (cooked, rinsed in cold water, and drained)
white meat from one large rotisserie chicken (tear it off in small chunks)
2  tomatoes (or 5 Roma tomatoes) (seeded and chopped)
1/2 cup sun dried tomatoes (rinsed if they are in oil) (chopped)
1/4 cup toasted pine nuts  (I used sunflower seeds)
1/4 cup shredded Parmesan cheese

For Dressing: (this makes a lot so I halved it the recipe)
1/2 cup olive oil
1/2 cup fresh squeezed lemon juice
2 cloves garlic, crushed
1 tsp salt
1/2 tsp ground pepper


To make the dressing mix all the ingredients in a blender and let it rest for at least 3 hours (can be made the day ahead) so the flavors mellow a bit.)

The next thing that I have been making lately is a very simple black bean dish.  It takes a drained and rinsed can of black beans,  half a jar of salsa,  a small can of minced green chilies and half a package of taco seasoning.  Heat through. Ta Dah!  I have added this to chicken and made it into a casserole and also just served it in bowls with brown rice and chopped lettuce and tomatoes.   It is a great inexpensive protein with 18 grams in 1 cup.  To simplify it even further, I have made it without the chilies and taco seasoning and it was equally tasty.  It can't get any easier than two ingredients!

CHIA SEEDS

I have been eating chia gel lately and really loving it. I have always liked tapioca and this pudding/gel has a similar consistency, but without the gluten. And so easy! A batch can be made and kept in the fridge for up to 2 weeks. Chia is naturally delicious and nutritious and supply whole food nutrition to your diet. Chia seeds contain highly concentrated amounts of essential fatty acids omega-3 and omega-6, a source of protein, dietary fibre, vitamins, minerals and antioxidants.

A diet rich in fibre will help curb your appetite, balance blood sugar levels, prevent constipation, improve gastrointestinal health and reduce the risk of coronary disease.

Soak 1/4 cup chia in 1 cup almond or hemp milk or fruit juice (you can use water but it is not as flavourful)

Stir, let rest for 10 minutes, stir again and then it should rest for 30 minutes of longer. Once gelled you can add fruit (raspberries are especially delicious, bananas too) along with chopped nuts.

Delicious!

7 STEPS TO IMPROVE YOUR LIFE

It has been 6 months since I lasted posted - I was in California the last time and I am back there now. I haven't cooked much lately worth blogging about, but I want to share some things. I have read studies on nutrition, exercise and other aspects of healthy living and the findings have been surprising, but many of them are common sense; floss your teeth, get adequate sleep, eat sensibly, etc. Here are a few simple strategies that are good for your health:

EXERCISE DAILY

Aim for at least half and hour, but five minutes of walking, running, dancing is infinitely better than doing nothing.

SLASH SALT

I grew up on it, sprinkling it at every meal. But excess sodium is responsible for all kinds of health problems and it's added to nearly every process item on the supermarket shelves. Try adding flavour with herbs like oregano, rosemary, parsley and basil.

ENJOY NATURE

Turn off the cell phone and listen to the sound of the breeze while enjoying a gorgeous view.

EAT FISH

Every cell in the body needs omega-3 fatty acids, and fish is a great source.

AVOID HIGH-FRUCTOSE CORN SYRUP

It is a prime ingredient in soda, salad dressings, ketchup, candy, cookies and lots of other items. It may be the biggest reason we have an obesity epidemic.

LEARN NEW THINGS

A Norwegian study found that men who participate in the most activities-attending a

concerts, playing an instrument, visiting a museum- have better health and overall satisfaction with their lives.

CHOOSE WHOLE FOODS

Lots of fruit, vegetables, whole grains and beans. Try for fiber-rich, protein packed, plant based dishes. Baked beans anyone?

Dump three or four cans of beans (any variety) into an oven -proof pot. (rinse them first, as they are usually packed in salty water) Add a half cup of broth to keep them from sticking. Stir in whatever herbs and spices you like, add some grated carrots or chopped onions (brown first). Mustard or maple syrup are nice additions. Bake covered at 350 for an hour. Serve over brown rice.

ON VACATION

I am on assignment in sunny California. I am taste testing and collecting recipes and data to share with you once I return. Keep eating well!

CHIA SEEDS

I have written about chia seeds before and if you haven't tried them yet remember they have 3x more iron than spinach, 5g of fibre per serving, 7x more vitamin C than oranges, 15x more magnesium than broccoli, 3x more anti oxidants than blueberries and 6x more calcium than milk. Also, chia seed help balance blood sugar, prevent diverticulitis, add healthy omega 3 to your diet, add age defying anti oxidanats and help cut cravings for food. Try them in your morning smoothie. Stir 2 tbsp in 1 cup of water and soak over night first.

AN OLD FAVORITE SALAD

It is amazing how such a simple list of ingredients can come together to create such a delicious and completly flavored salad. This sweet, crunchy classic is a great salad for your Easter dinner. I know you all have this salad in your cookbooks, so this is just a reminder to try it again.

3/4 cup walnut or pecans

3 apples, cored, cut into 1 inch chunks

1 cup green or red seedless grape halves

2/3 cup sliced celery

1/3 cup mayonnaise

2 tbsp freshly squeezed lemon juice

1 tbsp plain yogurt

1/2 tsp salt

Microwave nuts for 30 seconds to toast (stir every 10 seconds), cool and chop

Add mayonnaise, lemon juice, yogurt, salt to a large mixing bowl. Whisk to combine thoroughly. Fold in apples, grapes, celery, and walnuts. Mix until evenly coated with the dressing.

POWER FOODS

I have been reading Gary Null's book Power Foods and am inspired to create a better diet plan that enhances both my experience of eating and my overall health. I want my food to not only be good for me but also appeal to the senses. His book lists 15 "Power Foods" that have been chosen because of their proven health benefits and their versatility in creating flavorful dishes.

THE FIFTEEN POWER FOODS

Almonds - they are packed with protein; a 1/4 cup contains 7.55 grams, over 15% of the recommended daily protein allowance. Almonds are high in monounsaturated fats, the good fat that is linked to reduced risk of cardiocascular disease.

Oranges - High in vitamin C and dietary fiber. The vibrant orange color is indicitive of the powerful antioxidants and immunity support they provide.

Bananas - The perfect snack food with just 100 calories. Bananas offer protection against kidney cancer, aid in calcium absorption, are a good source of pectin and are rich in probiotic compounds.

Blueberries - One of the most potent antioxidants fruits you can eat. Blueberries also promote digestive tract movement and reduce the risk of colon cancers.

Onions - boasts anti-inflammatory, antibacterial benefits and may be helpful in reducing the inflammation associated with conditions as asthma, arthritis, and respiratory congestion.

Garlic - provides protection from heart diesease and stroke and plays a role in provention of colon cancer.

Ginger - soothes and protects the intestinal tract.

Legumes - are and excellent source of cholestral-lowering fiber and energy -booasting protein and iron. Legumes are inportant in the prevention of gallstones, increased cardiac health, regulation of blood sugar, lowered cholestrol levels, and protection from cancers.

Carrots - packed with prtective, disease fighting antioxidant compounds.

Peppers - packed with vitamins A and C

Shitake Mushrooms - good source of iron

Tomatoes - loaded with healthy vitamins and trace minerals. Associated with protection from hearta disease and cancer, improved night vision and improved sugar regulation. Help maintain bone health and reduce the frequency of migraines.

Leafy Greens - hign in antioxidants, help lower blood pressure, protect against heart disease, improve night vision.

Soy - plays a role in sleep regulation, essential for growth and normal metabolism, lowers cholestrol, strengthens bones mass, stabilizes blood sugar.

Whole Grains -packed with fiber and rich in heart healthy nutrients. Helps process calories, reduce the risk of colon cancer, prevent gallstones, regulatelood sugar

I hope you will use this list as a daily resource for meal preparation so you can enjoy all the benefits of Power Foods.