2 C. boiled, drained chickpeas
2 medium sweet potatoes, baked and cubed
1/3 C. dried cranberries
1 medium bunch fresh cilantro, chopped
1 C. Mori-nu silken tofu, soft
1 TBSP garam masala spice
1 tsp curry powder
In a food processor, cream together tofu, 4 oz. of the baked sweet potato, and spices. Toss remaining ingredients in a bowl and coat with the curried tofu dressing. Chill well before serving.
2 C. celery, chopped
1 5 oz. can solid white albacore tuna in water (drained produces about 4 oz.)
1 TBSP plain, nonfat Greek yogurt
1 oz. Bubbie's kosher dill relish
Smoked black pepper to taste
(to make a slightly creamier salad, you can also add in a single wedge of The Laughing Cow Light original cheese wedge- this will add in about 23 extra calories 1 carb, 1 fat, and 2g protein).
Place chopped celery in a bowl, and in a separate small container combine drained tuna, yogurt, and relish. Toss tuna mixture and celery together until well mixed. Season to taste with smoked black pepper and enjoy!
This is a filling lunch for under 200 calories, only about 8 veggie carbs, and 28g of lean protein, and about 4g of fat!
Makes Approx. 3-4 Servings
1 cup shelled edamame
2 TBSP rice vinegar
1 TBSP agar agar flakes disolved in 4 TBSP of hot water (this make take up to 10 minutes)
1 tsp sugar or stevia
1 tsp toasted sesame oil
1 tsp toasted sesame seeds
2 scallions, thinly sliced on a bias
1 tsp red pepper flakes
1 C wakame seaweed
1/4 C chopped carrots
**If you are using dried wakame, you will have to soak it in cold water for 15-20 minutes before you use it so it can rehydrate.
Bring a pot of water to a rolling boil and season with a generous pinch of salt, then add the edamame and boil for 3-5 minutes, or till tender. Rinse in cold water, then drain well- remove any shrived skins from the edamame. Next transfer the beans to a small bowl, then add the agar agar mixture, sugar, sesame seeds and vinegar and toss to combine. The flavour you want to achieve here is a good balance between sweet and sour. Finally, mix in the chilli flakes, sesame oil, and scallions. Add in wakame and chill for about 4 hours before serving. The agar agar will allow you to make a slightly sculpted appearance, like show below, but you must chill the product before serving. Top with carrots and serve. If you don't want the 'sculpted' look, you can simply chill, mix, and eat!
1 C bulghur
2 C boiling water
1/2 C fresh lemon juice
1/2 C chopped fresh mint
1 C chopped fresh parsley
1/2 C chopped scallion
2 tsp minced garlic
1 tsp freshly ground black pepper
1/2 C diced cucumber
2 Roma tomatoes, chopped
3 TBSP sliced black olives
Put the bulghur in a very large mixing bowl. Pour the boiling water over the bulghur, cover with a towel, and let stand for 1 hour (the grain will more than double in size so ensure you have selected a large enough container). After 1 hour, all unabsorbed liquid should be strained away. Press the bulghur against your strainer to squeeze out any excess water. Transfer to a bowl and toss well with the remaining ingredients. Allow to rest in the refrigerator for at least 2 hours to allow flavors to blend.
Salad
1/2 C soaked red quinoa
1 C steamed brown rice
1/4 C steamed wild rice
1/2 C finely chopped cilantro
1/2 C finely chopped green onions
Dressing
1 tsp Dijon mustard
1/4 C red-wine vinegar
1/4 C water
1/2 C tamari or soy sauce
1 dash of cinnamon
Gently mix all salad ingredients in a medium bowl. Ensure rice is cooled to room temperture before adding in cilantro and onion. In a separate bowl whisk together all dressing ingredients and pour gently, while mixing onto the grain salad. You can serve this salad at room temperature or chilled. For best flavor, allow dressing to settle and soak for 1-2 hours.
Makes 4 servings
1 c. fresh green beans, chopped
3 ears fresh corn, kernels cut from the cob
1 yellow bell pepper, chopped
2 large carrots, chopped
2 c. grape or cherry tomatoes, sliced in half
1 zucchini, chopped
3 Tbsp. fresh chives, minced
Mix all ingredients in a large bowl and enjoy with your choice of raw dressing!
Makes 4 Servings
1 c. cherry tomatoes, sliced in half
1 tsp. cinnamon
1 tsp. ground cloves
1 cove garlic, chopped
3 c. Romaine lettuce, chopped
1-1/2 tsp. fresh oregano, chopped
1-1/2 fresh thyme, chopped
1/4 c. cold pressed olive oil
2 Tbsp. red wine vinegar
4 raw olives, chopped
Celtic sea salt and freshly ground pepper to taste
Add all the ingredients into a mixing bowl. Toss well and enjoy.
2 c. steamed brown and wild rice
2 c. corn (you can used canned, but select a 'no salt added' variety'
1/4 c. sliced black olives
1/4 c. green onions, chopped
1/2 c. julienne carrots
1/2 red bell pepper, diced
1/3 c. celery, diced
2 medium tomatoes, diced
Dressing
2 tbsp. water
1/2 tsp. dijon mustard
2 tsp. red wine vinegar
2 tbsp. soy sauce or Bragg's liquid aminos
Assemble all salad ingredients and toss until well mixed. Mix dressing in a separate container and then drizzle over salad. Let dressing soak into the rice salad for about 2+ hours for best flavor.
2 C. Boiled chickpeas (or unsalted canned chickpeans)
1 medium cucumber, deseeded and thinly sliced
1/3 red onion, thinly sliced
1/4 c. fresh cilantro, chopped
1 lime
1/4 tsp. turmeric
1/4 tsp. crushed cumin seeds
1/4 tsp. garlic powder
1 splash Bragg's liquid aminos (or soy sauce)
Assemble by mixing the chickpeas, onion, cucumber, and cilantro together and then squeeze the juice of 1 fresh lime over the mixture. Next add the spices and gently toss until coated. Use liquid aminos to taste as these are strong and you may prefer to go without.
Options- make some fresh couscous and serve this salad on a bed of couscous and serve with a side of fresh tomatoes!
For those who like dairy, sprinkling this salad with just a bit of feta cheese and then rolling in a tortilla can make a great sandwich wrap.
