As part of the Mamacita Program, we cook healthy meals together. On this day, we made a tabbouleh salad with cauliflower instead of grain and some bison tacos! Tabbouleh Salad This vibrant salad is our take on classic tabbouleh. Parsley plays a big part here— it’s not just a garnish! There is some evidence that parsley supports kidney function. Parsley also has both anti-inflammatory and antioxidant properties, being high in vitamins K and C, and beta carotene. It is also high in iron and helps to encourage digestion. Ingredients 3 tbsp olive oil, divided 1 cauliflower head 2 tbsp fresh lemon juice 1 garlic clove, minced 1 cucumber, cut into half moons 2 tomatoes, diced 1 cup fresh parsley, finely chopped ½ cup fresh mint, finely chopped ¼ cup green onions, thinly sliced ½ cup sliced almonds Sea salt and ground black pepper, to taste Instructions 1. Remove hard stem and outer leaves of cauliflower. Cut into small florets. Place florets in the bowl of a food processor fitted with the chopping blade. Pulse until finely chopped. It will resemble couscous. Set aside. 2. In a large skillet, heat 1 tbsp of olive oil over medium-high heat. Add the chopped cauliflower. Season with a little salt and pepper. Cook until tender, about 3-5 minutes. 3. Meanwhile, stir together remaining 2 tbsp olive oil, fresh lemon juice, and minced garlic. Set aside. 4. Transfer the cauliflower to a medium bowl. Mix in the cucumber, tomatoes, parsley, mint, green onions, and sliced almonds. Season well with salt and pepper. Pour the dressing over the top. Toss well to combine. Bison Tacos
Ingredients Beef, bison, or chicken 1 tbsp olive oil 1 med finely chopped onion 2 garlic cloves minced Lettuce Tomatoes Cilantro Corn tortillas For the seasoning: (most times I will make a 3x batch of this and use extras later with different meats) 2 tbsp chili powder (if I make enchiladas I'll do the pods) 2 tbsp smoked paprika 2 tsp cumin 2 tsp onion powder 2 tsp garlic powder 1 pinch oregano 1 pinch thyme 1 tsp salt and pepper to taste Instructions: 1. In an iron skillet or saucepan over med-high heat, add olive oil and saute onions until translucent. Then add garlic. 2. Add beef, bison or turkey (I like ground chicken), followed by the rest of the seasoning. Cook for about 5 minutes and it should be ready to go. 3. Serve in corn tortillas with lettuce tomatoes and cilantro. We also enjoy leftovers for lunch the next day with rice and beans or on top of sweet potatoes! All delicious! For more veggie combos, I added red, grean, and yellow peppers, zucchini, or chayote. It is a good go-to recipe we enjoy every week. If you don't do tortillas, put over sweet potatoes. I was inspired by my friends who live on a boat to make our own spouts! They were right, it was a fun project to do with kids! They were fun and easy to make! I ordered the seeds on Amazon. I got the sprouting lids on Amazon, too.
Here's how to do it- Day one: Measure 2 tbsp of seeds into the jar with water, swirl, and cover with towels (place somewhere away from direct sun, preferably in the dark) Day two: Rinse the seeds in the morning and turn the over cover. I rinsed twice a day. Don't worry if you forget, we did once and they still came out great! Day three: Rinse and turn over. Leave uncovered and upside down. Day four: Rinse and turn over. Day five: Rinse and turn over. Day six: Depending on how warm your climate is, you may be done. We are in the PNW so I waited until day 7. Enjoy on a slice of bread, avocado, egg, salad, or smoothie. I made some great deluxe sandwiches! Referenced: https://www.amodernhomestead.com/how-to-grow-alfalfa-sprouts/ This is one of my client's favorite salads, and I am sure you'll see why!
Serves 4 INGREDIENTS 1 half of a large butternut squash lengthwise, seeded, peeled, and cut into 7 inch cubes 2 teaspoons olive oil Coarse salt and ground pepper 1/4 cup crumbled feta cheese (only had 2 ounces) 1 bunch arugula (5 ounces), washed well and dried, tough ends trimmed, torn into bite-size pieces INSTRUCTIONS Preheat oven to 425F. ln a roasting pan, combine squash and oil; season with salt and pepper. Toss to coat, and spread in a single layer. Roast until tender when pierced with a knife, 35 to 45 minutes. Transfer squash to a bowl; gently toss with feta and arugula and serve. Per serving: 114 calories; 5.6g fat; 5g protein; 23.1 g carbohydrates, 6.7 g fiber I'm always looking for ways to get more veggies into my diet. I found this gem in the whole30 recipe book. Give it a try- it's super yummy!
Prep time: 25 min Ingredients: 2 small zucchini (I used 1 large one) 1 small cucumber 2 carrots, peeled and shredded 1/2 cup bean sprouts 1/4 cup chopped cashews 1/4 cup chopped cilantro 1/2 cup sunshine sauce Sunshine sauce: 1/2 cup unsweetened sunflower seed butter or almond butter 1/2 cup coconut milk Juice of one lime 1 tbsp coconut aminos or tamari sauce 1 garlic clove, minced 1/2 tsp crushed red pepper flakes 1/2 tsp rice vinegar or apple cider vinegar Peel the zucchini with a regular peeler. Then, using a julienne peeler, make long slices along one side of one zucchini until you get down to the seeded core. Rotate the zucchini and continue to peel until you’ve done all four sides. Repeat the process with the remaining zucchini and the cucumber. You should have about 2 cups of vegetable noodles. If you have a spiralizer, you can use that instead. Compost cores. Place the zucchini and cucumber noodles in a medium mixing bowl. Add the shredded carrots, bean sprouts, and top with chopped cashews and cilantro. Make it a meal by adding cooked shrimp, chicken, or hard boiled eggs. Or serve alongside fish. This week, I am sharing this amazing coleslaw from Women of Today. No mayo.... What?! Ingredients
|
Brought to You by AdrianaLiving the good, fit life in Seattle, WA. Stay tuned for more bilingual fitness tips and nutritious recipes. Categories
All
|
|
|
Copyright © 2022, Fuerte Fitness. All rights reserved.
|
Website by Blockbeta Marketing
|