Quinoa Cannellini Bean with Mango Salsa

This is an easy dish that can be used with chicken, fish, or shrimp or can be eaten by itself for a vegan option. It is full of antioxidant nutrients and includes vitamins C,A, folate, B6, K, potassium, zinc, calcium, Iron, and manganese, One serving will give you 6 grams of fiber and 8 grams of protein. To boost the protein for the vegan’s add more beans or add nutritional yeast or tofu.

Mango Salsa:

Ingredients:

2 yellow mango chopped

2 serrano peppers chopped

2 limes

cilantro chopped

1 avocado chopped

Mix mango, peppers, cilantro and avocado together. Squeeze in lime and salt and pepper to taste. Put to the side.

Ingredients:

Cannellini beans

Arugula

Red quinoa cooked

Directions:

Place arugula on a plate. Top with quinoa then cannelloni beans then mango salsa. Add smoked paprika and salt and pepper to taste. Top with chopped toasted almonds. Enjoy!

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Black Bean Veggie and Shrimp Pasta

 

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This dish is a wonderful low glycemic mediterranean dish that has 17 grams of fiber, plant like protein as well as vitamin C, A, magnesium, and zinc. It is one of my favorite recipes because it is takes about 10 minutes to prepare and it is delicious! When shrimp is not available I will use the almond cheese to increase the protein. What is nice about this dish is the black bean pasta has 15 grams of protein per serving.

Ingredients:

4 cups Black Bean Rotini Pasta (Trader Joe’s)

2 cups Marinara Sauce (Use your favorite, I use Trader Joe’s)

1 small red onion sliced thin

4 garlic cloves chopped

1 tablespoon avocado oil (Trader Joe’s)

2 cups chopped broccoli

6 cups baby spinach

1 zucchini chopped

1 pound shrimp (steamed and peeled)

 

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Directions:

Cook Black Bean Pasta according to instructions on the package.

Add sauce to a pan and turn on low heat. In a saute pan on medium heat add avocado oil. Add onion and garlic and cook until it begins to toast. Add broccoli and cook for a couple of minutes along with the zucchini. Once the broccoli and zucchini are cooked, add the spinach and allow to cook for a minute and turn off heat.

To serve put the marinara sauce in the bottom of a bowl, then place black beans in marinara sauce and top with vegetables. Shrimp can be placed on the vegetables or if you are a vegan then eat without the shrimp. If you are a vegan and you want to add more protein then use the almond cheese grated on top of the vegetables.

 

French Lentils with artichokes, spinach and green beans

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Lentils are one of my favorite legume! I especially love to have this dish after a long bike ride or a long run as all of the macronutrients are replenished in my body!

A good source of fiber, protein, vitamin B1, iron, zinc, potassium, B6, vitamin C, folate, vitamin K!

Ingredients:

1 1/2 cups dried lentils

1 box organic chicken or vegetable stock (or you can make your own)

2 tablespoons olive oil

4 cloves garlic chopped

1 red onion chopped

1 pound green beans with ends snipped

1 bag frozen artichoke hearts

1 bunch spinach leaves washed

1/4 tsp. thyme or if you have fresh several sprigs chopped

Salt and pepper to taste

4 oz. can of tomato sauce (or you can make your own)

1 (16 oz.) can of plum tomatoes chopped

Directions:

Place vegetable or chicken stock in a crock pot, add 4 cups water.  If you do not have a crock pot then place it in a soup pan on the stove. Add lentils to the crockpot and cook on high for about 2 hours or on low for 4 hours. If you are using the stove top method then bring water to a boil and add lentils and allow to simmer until lentils are soft. 

Add olive oil to a saute pan and add garlic and onions. Allow to cook until soft. Add green beans, artichoke hearts and saute until soft. Add spinach and allow to wilt. Add tomatoes and sauce and continue to cook until it is at a temperature to your liking.

Add lentils to a bowl and top with vegetable saute. Enjoy!

 

 

Chicken Chinese Cabbage Fajatas with Black Bean Toasted Pumpkin Seed Salsa

This dish is full of color and flavor and is super easy. It is packed with fiber, antioxidant nutrients as well as protein and low glycemic index carbohydrates.
You can use the salsa on any salad or just for a dip!
Ingredients:
 3 (4 oz.) chicken breast
1 tablespoon olive oil
1 shallot chopped
1 teaspoon roasted garlic (I use Penzey’s)
1 teaspoon turmeric
1/2 teaspoon coriander
ground black pepper
1 lime
1 blood orange
1 head of savoy cabbage to use for wraps
Add a chicken breast to a glass pan along with 1 tablespoon olive oil, shallot, roasted garlic, turmeric, coriander, black pepper, juice of 1 lime and juice of 1 blood orange. Allow to marinade for at least 1 hour in refrigerator. Heat a pan over low heat, add olive oil and add chicken and cook until cooked through.
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Black Bean Salsa:
1 can black beans drained
2 tablespoons toasted pumpkin seeds
1 red pepper chopped
1 orange pepper chopped
2 cloves garlic chopped
6 sprigs of cilantro chopped
1/4 serrena pepper chopped
1 lime
1 tablespoon olive oil
Pepper to taste
1 avocado
Toast pumpkin seeds in 1 tsp. coconut oil.
Place black beans, peppers, garlic in a bowl. Add dressing. Add cilantro and mix. Top with toasted pumpkin seeds.
Place a few pieces of chicken in one of the cabbage leafs and top with black bean salsa!