Tag Archives: Food

Yellow Eye Bean Salad with Sorghum

Beans are a great source of protein. I enjoy experimenting with different beans to bring variety into my diet. Yellow Eye Beans are high in dietary fiber and iron, low in sodium, and contain no sugar, saturated fat, or cholesterol. One cup of Yellow Eye Beans (boiled) is approximately 250 calories. This recipe can be made with another bean if you cannot find Yellow Eye Beans.

 

I hope you enjoy this light yet satisfying bean salad. The flavors and textures make each bite enjoyable. Serve with Gluten Free crackers or rolls if you wish to add carbohydrates to the meal. Traditionally Yellow Eye Beans are cooked with honey or molasses and are made into a baked bean side dish. I love this recipe as it allows the flavor of the bean to shine, rather than overpower it with sugar. If your local store does not have dry yellow eye beans, you can find them for sale on Amazon.

 

Enjoy this YogaLean recipe and find others at HealthyRecipeVariations.

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Base Ingredients:

2 cups of DRY Yellow Eye Beans

3 cups of water

3 cups of low sodium vegetable broth

1 bay leaf

4 cups of vegetables – cut in even sizes – I used a variety of bell peppers, onion, garlic, and sweet potato.

Olive oil for sautéing vegetables

1 cup of low sodium vegetable broth for preparing the vegetables

2 cups of spinach

1 cup Sorghum ( I use Bob’s Red Mill)

 

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Variations:

Substitute your favorite bean for the Yellow Eye Bean

Substitute red cabbage (diced) for the spinach

Substitute quinoa or millet for the sorghum

Vegetables: Staples include onion or shallot and garlic

 

Combinations can include:

mushroom, bell pepper, and basil

carrot, sweet potato, and tarragon

leek, sweet potato (or potato), and parsley

 

Instructions: After the beans are hydrated, it takes 30 minutes or less.

Rehydrate the beans (and bay leaf) in the liquid. I like to do this overnight.

After the beans have hydrated, slow cook them until they get soft…but still have an amount of firmness. The cooking stopping point is a moment to reflect on personal preference. If you want a little bite to your bean salad, stop cooking before the beans crack open and get soft. If you wish the soft texture to the bean salad, allow them to cook longer. Coking time is 1-2 hours.

 

Prepare the sorghum according to package directions (3 to 1 ratio). For the liquid, I use a combination of water and low sodium vegetable broth. This takes 30 minutes or so.

 

After the beans and sorghum are ready, dice the vegetables you wish to use.

 

Add the vegetables to a pan with 2 TBSP olive oil. Sautee and stir for 3 minutes then add 1 cup of low sodium vegetable broth. Allow the vegetables to soften some with the liquid.

 

When the liquid is almost absorbed by the vegetables, add the sorghum, and 3 cups of cooked beans. Stir.

 

 

Serve on a bed of spinach, stir spinach in the mixture and serve, or put the mixture in a “to go” container and take with you as a work-day lunch!

 

The dish is wonderful warm or cold. Garnish with sesame seeds or sunflower sees for added texture!

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Spinach Quinoa Salad

Quinoa is a complete protein that is very versatile. When paired with spinach, kale, or mixed greens it can become a satisfying main dish salad that provides protein, fiber, Omega 3’s, and anti-inflammatory nutrients.

 

Quinoa, like risotto, is a great way to use up small amounts of vegetables that you have left in the kitchen.  If you cook the quinoa ahead of time, you can sauté vegetables to create your desired flavor profile and add some cooked quinoa at the end of the cooking process.

 

In this dish I used okra, onion, garlic, zucchini, and sweet potato. Experiment with the flavor profiles that you prefer, perhaps trying a new vegetable in a small portion in a dish like this to see if you like it and wish to add it to your repertoire.


Enjoy this YogaLean recipe after a workout. Pair it with a Gluten Free roll or crackers. For a beverage, water with lemon or herbal tea (hot or cold) would be a nice pairing with this salad. Read other YogaLean Gluten Free recipes at Healthy Recipe Variations.

 

Base Recipe Serves 2:

I Cup COOKED QUINOA

3 Cups Evenly Diced Vegetables…the smaller the cuts the better  

4 TBSP Olive or Walnut Oil

1 Cup Vegetable Broth (low sodium)

4 Cups Baby Spinach

 

Garnish:

Basil, Rosemary, Tomatoes, Dried Fruit, Seeds or Nuts

 

Instructions:

Cook the quinoa according to package directions. I like to substitute low sodium vegetable broth for half of the water.

Evenly dice the vegetables and sauté them in chosen oil.

Add the broth and let the vegetables steam until the broth is almost absorbed. This leaves the vegetables el-dente if you cut them thin enough.

Add the cooked quinoa and stir to combine.

Rinse the spinach and pat dry. Divide evenly between two plates.

Top with the quinoa mixture in the center of the bed of spinach.

 

Serving Suggestions:

Garnish with seeds and nuts for added crunch if you wish.

Add dried fruit for a sweeter garnish.

Add tomatoes if you wish a touch of acidity.

Top with basil or rosemary, if you desire, for additional flavor.

You can top with oil and vinegar or allow the moist quinoa mixture to flavor the salad.

 

Spinach Salad with Figs, Walnuts, and Brie

A salad can be an accompaniment to a meal or can be a meal itself. The portion size determines everything – salads are a great way to incorporate seasonal fruits and vegetables into your meal. If you are making your salad and entrée, make good choices to ensure you have a balanced meal and include protein and carbohydrates.

 

I find the keys to success with a salad include bold flavors, multiple textures, and a variety of food groups.

 

This salad can be a meal or a side dish. If using as a meal, you may wish to serve gluten-free crackers on the side or gluten free cornbread. If the figs are very ripe and juicy, you may not need salad dressing. If you do need dressing, I suggest a simple oil and vinegar so that the flavor of the fruit and brie stands out, not the dressing.

 

Figs are a great find when they are in season. They are low in calories while high in dietary fiber and antioxidants. Research shows the chlorogenic acid helps lower blood sugar levels and control glucose; an important factor for those with adult onset diabetes.

 

Base Ingredients:

Spinach

Fresh Figs

Brie

Walnuts (another soft nut like pecans can be used instead)

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Optional:

Oil and Vinegar Dressing

Add diced dates for flavor and texture


Enjoy this YogaLean recipe and other gluten-free recipes at Healthy Recipe Variations

Gluten Free Breakfast Crepes

Once I find something I like, I have a tendency to eat the same thing day after day. Therefore, I make a concerted effort to discover new recipes and modify them to diversify my meals! The Gluten Free Breakfast Crepe is a modification of a recipe I found on the website for Pamela’s Baking and Pancake Mix. This YogaLean meal is a great way to start your day! The beauty of the crepe is that you can fill it with a variety of ingredients. Each crepe you make for yourself can be different and each crepe made for a family can be filled with ingredients that fit personal tastes. If you are using this before a workout, add additional protein. Enjoy this Gluten Free Breakfast and find other gluten free recipes at Healthy Recipe Variations.

 

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Ingredients:

1 Cup Pamela’s Baking & Pancake mix

3/4 Cup of milk of your choice (I used almond milk)

1/4 Cup of water

1 Large egg

1 TBSP oil (I used coconut oil)

1 TBSP vanilla flavoring (I used vanilla flavored gluten free protein powder. You can use vanilla extract or substitute almond extract)

1/2 cup of ground flaxseed meal (I used Bob’s Red Mill)

Additional oil for the pan (I used walnut)

 

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Instructions: (Makes 4-6 crepes)

Combine ingredients and remove as many “lumps” as possible

Heat the pan with a small amount of oil

Scoop 1/4 Cup of the batter and add to the hot pan. Turn the pan in a circle trying to get batter to form a thin layer on the bottom of the pan.

Use a spatula to start to lift the edges and make your way, carefully to the center. (Add additional oil of batter sticks…start conservative…add more as needed)

Carefully flip crepe. Cook 1-2 minutes on the second side.

Serve or cover with a cloth or parchment and make additional crepes.


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Filling Suggestions:

Peanut Butter (ANY Nut or Seed Butter) and Chia Jam

Scrambled Eggs…garnish with fruit

Brie and Figs…garnish with walnuts and honey

Butter the crepe and sprinkle with powdered sugar (child’s favorite)

Fresh Fruit…garnish with Chia Jam

Cream Cheese…garnish with fresh fruit

Applesauce…sprinkle with cinnamon to garnish

Banana and Nutella…garnish with banana

Banana and Nut or Seed Butter…garnish with banana

Gluten Free Mini Quiche

August 6, 2015 | Rene MacVay, Healthy Recipe Variations

 

I love starting my day with a nutritious breakfast. Some days, I have more time than others to sit down and have a meal. Varying what I eat is important so that I get a variety of nutrients through my diet. If you are like me, you could eat the same thing day after day because you like it… and a routine is an easy rut one can fall into if you are not careful.

 

Try experimenting with different breakfast ideas. Breakfast is an important meal as it starts your day. Start the day out right with this YogaLean Gluten Free Mini Quiche. You can customize it to add the vegetables that you have on hand, the ones that YOU LIKE. Have fun playing with your food and getting a healthy start to your day.


I have experimented with a gluten free quiche before and have loved the results! This recipe is a modification of my original using muffin “skirts” to make individual quiches and reduce the cooking time. The quiches in this way can be eaten as a grab-an-go breakfast or enjoyed in the home before heading out to start the day. Pair the quiche with seasonal fruit and enjoy!  Read more recipes at Healthy Recipe Variations.

 

Mini Quiche (makes 12)

6 Eggs

1 1/2 Cups Milk (I used original Almond Milk)

2 Cups of Diced Vegetables (I used Red Bell Pepper, Red Onion, and Spinach)

1/2 – 3/4 Cup of Shredded Cheese (Cheddar, Parmesan, Mozzarella work well)

3/4 Cup diced Canadian Bacon

Salt and Pepper to taste

12 Muffin “skirts”

 

Options:

Use spray olive oil to line muffin skirts so quiche does not stick…it happens in places when this step is not taken

Vegetable pairings suggestions are listed below but eating seasonally is ALWAYS suggested:

Broccoli, Asparagus, Red Onion, and Cheddar

Mixed Colors of Bell Peppers

Spinach and Red Onion or Scallion or Leek

Sweet Potato and Scallion

Omit Canadian Bacon…or substitute in Diced (Cooked) Bacon

Add a teaspoon of gluten free Ian’s Panko Bread Crumbs to the bottom of the muffin “skirt”

 

Instructions:

Preheat Oven to 375

Cook about 30 minutes until a knife inserted in center comes out clean. Check to see if done after 20 minutes and then each 5 minutes thereafter. Cooking time varies by oven as well as based upon how full the muffin is and how dense the ingredients are packed. Try to make each muffin uniform.

Start by dicing the vegetables you wish to use into SMALL pieces.

Combine eggs, milk, and salt and pepper (to taste) in a bowl. Whisk.

Add vegetables, cheese, and meat if you are using. Stir together with a fork.

Add muffin skirts to a muffin tin and spray skirts with oil.

Add quiche ingredients to skirts (evenly) and back!

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You can serve after the Mini Quiches have rested for about 10 minutes or store in an airtight container.

Pair with seasonal fruit … or with a salad if you with to eat this for lunch or dinner.