Posts tagged: workout

Fresca Bean Salad

If you’ve got a can of beans, you’re halfway to whipping up a quick and wholesome meal, as this scrumptious bean salad proves! Chow down. Or lighten up. To make this a heartier dish, add 1½ cups cooked quinoa. Warm quinoa gives the dish a delightful hot-cold contrast. Conversely, the dish can be made lighter by adding 2 cups of fresh greens, like spinach or romaine.

INGREDIENTS 

• 1 can (15 ounces) black beans, drained and rinsed (1½ cups)
• 1 medium carrot, shredded (about 1 cup)
• ½ small red onion, minced (about ¼ cup)
• 1 cup cherry tomatoes, halved
• 2 tablespoons fresh cilantro, diced
• 1 avocado, diced
• ½ lime, juiced
• 1½ tablespoon garlic granules or powder
• 1 teaspoon ground cumin
• 2 generous pinches of cayenne pepper, or to taste

INSTRUCTIONS

1. In a large bowl, mix the beans, carrots, onion, tomato cilantro, lime juice and spices. Stir in the avocado just before serving and enjoy.

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Tartines With Wasabi-Ginger Beet And Avocado

Up your avocado toast game with a mix of grated beet, fresh ginger, and wasabi-infused avocado. Who needs butter when you’ve got toast toppers like this? Sushi seasonings such as ginger, wasabi, and rice vinegar add bright flavor notes to these jewel-tone tartines, a French version of the open-faced sandwich. If beets aren’t your thing, feel free to substitute grated carrots, which are just as sweet and colorful. And if you can’t find German-style rye bread, any whole grain bread will taste great in this satisfying open-face sandwich.

INGREDIENTS

• 2½ teaspoons unseasoned rice vinegar or apple cider vinegar
• 1 teaspoon grated fresh ginger
• 1 large beet (6 oz.), shredded
• Sea salt and freshly ground black pepper, to taste
• 2 avocados, halved and seeded
• 1 to 2 teaspoons wasabi paste
• 4 slices whole grain rye or sourdough bread, toasted
• ¾ cup broccoli sprouts or alfalfa sprouts

INSTRUCTIONS

1. In a bowl stir together 1½ tsp. of the vinegar and the ginger. Add beet; toss to coat. Season with salt and pepper.
2. Scoop avocado flesh into a separate bowl. Mash avocado with the wasabi paste and the remaining 1 tsp. vinegar. Season with salt and pepper.
3. To assemble, spread toast slices with mashed avocado mixture. Top with beets and sprouts.

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Mint Lemonade Chickpea Salad

The only salad dressing you need to turn this simple chickpea, cherry tomato, and spinach salad into a masterpiece is fresh mint, lemon juice, and salt and pepper. Each bite of this mint lemonade chickpea salad is like a drop of sunshine for your taste buds. Mint and lemon are no flavor strangers, and although both can be quite bold, they work wonderfully together, especially in this dressing.

INGREDIENTS

• 2 cups cooked chickpeas, or 1 ¼ (15-ounce) cans, drained, rinsed, and cooled to room temperature
• ¾ cup quartered cherry tomatoes
• ¼ cup fresh lemon juice (from about 1 large lemon)
• 2 tablespoons packed, finely chopped fresh mint
• 2 cloves garlic, minced
• freshly cracked sea or Himalayan salt
• freshly cracked black pepper
• 6 oz. fresh spinach

INSTRUCTIONS

1. Place the chickpeas and quartered tomatoes in a medium bowl.
2. Whisk the lemon juice, mint, and garlic in a separate bowl; season with a few grinds of fresh Himalayan salt and pepper to taste.
3. Add the dressing to the chickpeas and tomatoes and toss.
4. Place a handful of spinach on each plate. Divide chickpea mixture among plates and serve, garnished with additional mint and lemon slices.

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Farro And Spinach Salad With Air-Fried Beets

Crispy beet slices add color and crunch to this luscious greens-and-grains salad. The chewiness of farro works well alongside juicy pears and crunchy beet chips. Red onion adds just enough sharpness to tie things together, and a drizzle of tangy orange vinaigrette takes it over the top. Writes a fan, “This salad is filling, refreshing and delish!”

With air-fried beets, tangy orange dressing, and chopped fresh pears, this salad packs a fruity punch with every bite. The secret to crispy beet chips is slicing them ultra thin: A sharp knife works, but a mandoline makes it even easier.

INGREDIENTS

• ⅓ cup orange juice
• 2 tablespoons red wine vinegar
• 2 tablespoons chopped walnuts, toasted
• 2 teaspoons pure maple syrup
• 2 teaspoons Dijon mustard
• Sea salt and freshly ground black pepper, to taste
• 2 medium-size red beets, peeled and cut into ⅛-inch-thick slices
• 6 cups fresh baby spinach
• 3 cups chilled cooked farro
• 2 fresh pears, cored and chopped
• ¼ cup chopped red onion

INSTRUCTIONS

1. For dressing, in a small blender place the first five ingredients (through mustard). Cover and process until smooth. Season with salt and pepper.
2. Preheat air fryer to 350°F. In a medium bowl toss beets with 2 Tbsp. of the dressing. Arrange beets in air fryer, overlapping slightly. Air-fry about 20 minutes or until evenly browned and ruffled- looking. (Beets may not be crisp). Transfer beets to paper towels and let stand 10 minutes. (Beets will crisp as they cool.)
3. Meanwhile, in a large bowl toss together spinach, farro, pears, and onion. Drizzle with the remaining dressing; toss to coat. Top servings with beet chips.

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Vegan Pimiento Cheesy Mac

This top-shelf vegan mac and cheese will delight young and old, plant-based or not. The scrumptious, cheesy flavor comes from a combination of chickpeas, jarred pimientos, nutritional yeast, and other seasonings. Shares one reader: “This is the first plant-based ‘mac-n-cheese’ I have enjoyed and will definitely make again.”

This scrumptious pasta recipe is turned into a restaurant-quality meal thanks to a homemade pimiento cheese sauce that’s so delicious you’ll want to lick the bowl. Chickpeas form the base of the luscious sauce, which gets seasoned with cheesy-tasting nutritional yeast, mustard, garlic powder, cayenne, and pimiento peppers. Feel free to use any shape of pasta you have on hand, but classic elbow noodles will really dial up the comfort factor of this quick and easy dish.

Tip: Saving some of the starchy pasta cooking water to stir in with the sauce is the secret to making this dish extra creamy.

INGREDIENTS

• 1 cup canned no-salt-added chickpeas, undrained
• ⅓ cup nutritional yeast
• ½ teaspoon dry mustard
• ¼ teaspoon garlic powder
• ⅛ teaspoon cayenne pepper
• ¾ cup unsweetened, unflavored plant-based milk
• ½ cup sliced scallions
• ½ cup jarred diced pimientos, drained
• 12 oz. dry whole wheat elbow macaroni
• Sea salt, to taste
• Freshly ground black pepper, to taste
• ¼ cup chopped fresh parsley

INSTRUCTIONS

1. For sauce, in a blender or food processor combine the first five ingredients (through cayenne). Cover and blend until smooth and creamy, gradually adding plant-based milk. Stir in scallions and pimientos.
2. Cook macaroni according to package directions. Reserve ½ cup of the pasta cooking water; drain pasta. Return pasta to pot. Stir in sauce; stir in as much of the reserved pasta cooking water as needed to make creamy. Season with salt and black pepper. Sprinkle with parsley.

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Vegan Pad Thai With Tofu

Calling all pad thai lovers! No need to miss out on your favorite takeout dish with this oil-free vegan version. With a lime-infused, subtly spicy peanut sauce, earthy brown rice noodles, soft tofu, and tender veggies, you can savor the incredible flavors, minus all the oil!

This fresh and tasty whole-food, plant-based twist on a classic Thai takeout dish is easy to make and full of good-for-you ingredients. A zesty, slightly spicy peanut sauce coats tender noodles, crunchy veggies, and velvety tofu for a meal that will have you reaching for a second helping. Turn up the heat a little with a sliced Thai chile and squeeze some lime on top for a bright kick of citrus!

INGREDIENTS

• 1 12-oz. package extra-firm light silken tofu
• ⅓ cup no-salt-added peanut butter
• 3 tablespoons lime juice
• 4 cloves garlic, minced
• ½ teaspoon crushed red pepper
• 1 cup chopped onion
• 1 16-oz. bag frozen mixed vegetables
• 4 cups fresh baby spinach
• 8 oz. wide brown rice noodles
• Sea salt, to taste
• 1 medium cucumber, thinly sliced
• ½ cup shredded carrot
• ¼ cup sliced scallions
• 1 fresh Thai chile, thinly sliced (optional)
• Lime, cut into wedges

INSTRUCTIONS

1. Place tofu between paper towels; add a weight on top and press 15 minutes. Cut tofu into ½-inch cubes.
2. For sauce, in a small bowl whisk together peanut butter, lime juice, garlic, crushed red pepper, and 1 cup water.
3. In an extra-large skillet cook onion over medium 2 to 3 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add mixed vegetables; cook 3 minutes or until almost tender. Stir in spinach; cook until wilted.
4. Meanwhile, cook noodles according to package directions. Drain well. Add noodles, tofu, and sauce to vegetables, tossing to mix well. Season with salt.
5. Arrange noodle mixture, cucumber, carrot, scallions, and Thai chile (if using) in bowls. Serve with lime wedges.

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Spring Strawberry Salad

Bursting with fresh strawberries, every mouthful of this spring salad is a juicy treat. Quinoa adds heft and a subtle nutty flavor to a base of spinach while red onion provides a balancing pop of heat. Add sliced avocado for a smooth and creamy finish and top with a divine three-ingredient strawberry dressing for a truly memorable salad that takes just 20 minutes to make!

Juicy and sweet, this springtime salad features a homemade strawberry dressing and comes together in just 20 minutes. Pro tip: Cook extra quinoa (either red or white) whenever you make it so you have it on hand to add heft to salads and stews. Cooked quinoa keeps 3 to 5 days in the refrigerator and up to 3 months in the freezer.

INGREDIENTS

• 1½ lb. small fresh strawberries, hulled and sliced (4 cups)
• 1 tablespoon balsamic vinegar
• 2 teaspoons pure maple syrup
• 6 cups baby greens and kale mix
• 2 cups cooked quinoa
• ¼ cup chopped red onion
• ½ of an avocado, peeled and sliced
• Sea salt and freshly ground black pepper, to taste

INSTRUCTIONS

1. For dressing, in a small food processor or blender combine 1 cup of the strawberries, the vinegar, and maple syrup. Process until smooth.
2. In bowls arrange greens, quinoa, onion, and the remaining strawberries. Top with avocado slices. Serve with dressing. Season with salt and pepper.

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Best-Ever Beefless Stew

This melt-in-your-mouth stew will warm up any celebration! Portobello mushrooms deliver rich umami flavor, potatoes add creamy heft, and soup stalwarts such as celery, onion, and carrot round out the flavors to perfection. Notes one commenter: “This was an amazing stew! Hearty, savory and feel-good food!”

Tuck into this cozy meal whenever you’re in need of a little TLC. Portobello mushrooms add rich flavor and meaty texture to this chunky classic-style stew, while a medley of fresh veggies soaks up the herbaceous broth. Fresh rosemary and parsley deliver a beautiful depth of flavor that develops over time, so don’t be afraid to freeze your leftovers for a rainy day!

Tip: Fresh rosemary is wonderful in this stew, but if you only have dried, use ½ teaspoon.

INGREDIENTS

• 1½ large yellow or white onions, chopped into ¾-inch pieces (about 3 cups)
• 3 medium carrots, sliced lengthwise and cut into ¾-inch pieces (about 2¼ cups)
• 3 ribs celery, cut into ¾-inch pieces (about 1 cup)
• 2 medium portobello mushrooms, cut into ¾-inch pieces (about 4 cups)
• 6 cloves garlic, minced
• 2 lb. white potatoes, peeled and cut into ¾-inch chunks (about 6 cups)
• ⅓ cup no-salt-added tomato paste
• 1 tablespoon dried Italian seasoning
• 1 tablespoon paprika
• 2 teaspoons finely chopped fresh rosemary
• 1½ cups thawed frozen peas
• ½ cup chopped fresh parsley

INSTRUCTIONS

1. In a Dutch oven or soup pot, cook onions, carrots, and celery with 1 tablespoon water over medium-high heat for 8 minutes, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in mushrooms and garlic; cook 5 minutes more, stirring frequently and adding water as needed.
2. Stir in potatoes, tomato paste, Italian seasoning, and paprika. Add 5 cups of water. Bring to boiling; reduce heat to medium-low. Stir in rosemary. Cook, covered, 15 minutes, stirring occasionally. Stir in peas; cook, covered, 5 minutes more or until carrots and potatoes are tender.
3. Transfer 2 cups of the mixture to a blender. Cover and blend until smooth. Return to soup pot. Stir in parsley.

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Roasted Beets And Baby Leeks Platter

This hearty salad is worthy of special occasions. Use a mix of red and gold beets for a colorful springtime look.

Succulent roasted beets and leeks pack flavor into this hearty main-dish salad, which also features quinoa, watercress, garlicky croutons, and a quick Cashew Caesar Dressing that brings it all together.

With slender white stalks and green tips, baby leeks have a delicate oniony flavor and get meltingly tender as they cook. But if you can’t find baby leeks, use small leeks and cut them lengthwise into halves or quarters, or substitute scallions.

INGREDIENTS

• CASHEW CAESAR DRESSING
  • ⅔ cup raw cashews
  • 1 tablespoon nutritional yeast
  • 1 tablespoon Dijon-style mustard
  • 1 clove garlic
  • ½ teaspoon lemon zest
  • 1 to 2 teaspoons capers, drained

  PLATTER

  • 2 cloves garlic, halved
  • 4 slices sprouted grain bread
  • 1½ lb. trimmed red and/or yellow beets, peeled and cut into 1½-inch wedges
  • 2 tablespoons white balsamic vinegar or white wine vinegar
  • Sea salt and freshly ground black pepper, to taste
  • 2 sprigs fresh thyme
  • 8 whole baby leeks or scallions (green onions), trimmed
  • 1½ cups tricolor quinoa, rinsed and drained
  • 4 cups fresh watercress or mixed baby greens

INSTRUCTIONS

1. Make Cashew Caesar Dressing: Soak cashews in enough hot water to cover 30 minutes; drain, reserving water. In a blender combine cashews, ½ cup of the reserved water, the nutritional yeast, mustard, garlic, lemon zest, and capers. Cover and blend until smooth. If needed, thin to desired consistency with remaining water. Set aside.
2. Preheat oven to 325°F. Rub each garlic half on both sides of a bread slice. Cut bread into ½-inch cubes and spread on a rimmed baking sheet. Bake 10 to 15 minutes or until crispy, stirring once. (This can be done ahead. Store croutons in an airtight container.)
3. Increase oven temperature to 425°F. Place beets in a single layer in a foil-lined shallow baking pan. (If using red and yellow beets, separate them in pan.) Drizzle with 1 Tbsp. of the vinegar; toss to coat. Season with salt and pepper. Add thyme sprigs. Cover with foil. Roast 25 minutes.
4. Meanwhile, place baby leeks in another shallow baking pan. Drizzle with the remaining 1 Tbsp. vinegar. Season with salt and pepper. Uncover beets. Add leeks to oven. Roast 6 to 8 minutes or until beets and leeks are tender; cool. Discard thyme.
5. While beets are roasting, in a medium saucepan combine quinoa and 3 cups water. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until liquid is absorbed. Toss with 2 Tbsp. of the Cashew Caesar Dressing.
6. On a platter or in a large shallow bowl, arrange croutons, beets, leeks, quinoa, and watercress. Serve with dressing. Serve warm or at room temperature. Store leftover Cashew Caesar Dressing in an airtight container in the refrigerator up to 1 week.

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