Spring Cleaning Part 3

Part 3 rounds out the Spring Cleaning menu with some dinner ideas to get you back on track to healthy eating.  There are so many options for dinner.  You could do even more salad ideas or you could incorporate whole grains, beans or pastas to your dinner choices.  Quinoa is a great "grain" to try because it is a complete protein, which means it contains all of the essential amino acids our body needs.  Quinoa is not truly a grain, but is usually referred to as such.  It is best to soak quinoa prior to cooking as nature has given it a defense against wildlife to deter it from being eaten as it grows.  This natural defense can have a soap-like taste if not soaked first.  After soaking, drain the water and cook according to package directions. Quinoa is very versatile and can be made into breakfast, lunch, dinner or dessert depending on what you add to it.

For the dinner ideas I refer back to some previous posted recipes that my family loves...

Recipe 1: Quinoa, Black Bean and Tomatoes
1 Tbs. extra virgin olive oil
1 small onion (finely chopped)
2 cloves garlic (finely chopped)
Half sweet red pepper (finely chopped)
black beans (1 15oz. can drained and rinsed or 1 cup dried beans that have been soaked and cooked, that's the best choice).
1 cup quinoa (follow package directions)
1 15oz. can diced tomatoes
1-2 Tbs. chili powder (just depends on your spice preference)
salt

Before hand, cook quinoa according to package. It's best to soak quinoa first, rinse it in a mesh strainer, add fresh water and then cook accordingly. For beans, if using dried, beans should be soaked and cooked the day prior. I like doing large batches and then freezing them in smaller portions so they are readily available. In a pinch, canned beans work just as well.

In a large skillet heat oil over medium heat. Add onion, garlic and red pepper until tender (3-5 minutes). Add the diced tomatoes, cook for 3 minutes. Add the cooked black beans and chili powder. Stir everything and then add in the cooked quinoa, stir again. Salt to preference.



Recipe 2: Gluten Free Pasta with Steamed Veggies and Balsamic Sauce
1 box of gluten free pasta (we prefer Jovial, capellini style)
Assorted veggies, washed and sliced (broccoli, squash, zucchini, tomatoes, etc)
1/4 C. high quality balsamic vinegar (found at most grocery stores or specialty stores)
1/4 C. extra virgin olive oil
salt/pepper to taste

Cook pasta according to package directions.  As pasta cooks, steam all prepared veggies for about 7 minutes.  Remove pasta, drain and gently rinse, return to pan and place over low heat.  Add veggies on top, gently toss.  Add balsamic, oil, salt and pepper, toss again.  Leave on the burner just to heat through, tossing to make sure the pasta does not burn.  Remove from heat and serve.

Recipe 3: Tortilla Pizza's

1 package of tortilla's (GF or sprouted is best, try Ezekiel or Silver Hills brands found in the freezer section.  If that is not available choose a whole grain option).
Olive oil
Assorted veggies of your choice, washed
Pasta sauce or hummus
Nutritional Yeast or Vegan cheese of your choice (Follow Your Heart, shredded or Daiya)
Salt/pepper to taste

Preheat oven to 325 F.  While preheating, cut veggies and steam for about 5-7 minutes.  Remove from heat and set aside.  While veggies steam, lightly brush oil on the top side of each tortilla.  Place tortilla on a cookie sheet and in oven to slightly crisp, 1-2 minutes.  Remove from oven.  If using sauce, spread with sauce, top with veggies and a little cheese.  Tortilla can be placed back in the oven for another minute to melt cheese.  If using hummus, spread tortilla with hummus, top with veggies and a little cheese (not recommended to place back in oven if using hummus).  Salt and pepper to taste.  Using pizza cutter, cut into four slices.  Repeat process until everyone has their own personal tortilla pizza.  *You can also do this on the grill, but oil both sides of the tortilla prior to placing on the grill.

This may round out the menu portion of the series, but don't forget to pamper the outside of your body with homemade spa treatments (for some ideas, try http://vegan.sheknows.com/2011/05/24/diy-vegan-beauty-treatments/).  


Last, but not least, getting exercise is a must in getting yourself back on the healthy track.  There are so many options, not just limited to going to the gym.  Join a local group that walks a least 3 times a week or start your own group, take some yoga classes or buy some yoga videos to get started on self healing, get going on your garden, even if you live in an apartment, you can still plant items in smaller pots or window boxes, volunteer to help clean up neighborhoods or walk other people's dogs, this will not only get you exercising, but will also be good for your soul.  The options are limitless on how you can get your exercise in, just like with your meals, get creative to find new ways to exercise to avoid the "burnt out from boredom" excuse.  Most of all, have fun on your new spring cleaning adventure!