Category: Fresh Recipes

Harvest Blend Salad

harvest blend recipe
Today I have another 2 for 1 rice/salad recipe for you. I came across this exotic rice blend at Trader Joes the other day and thought it would make a great cool rice salad for the warmer months. The blend includes israeli couscous, red quinoa, baby garbanzo beans, and orzo.  This salad is a hybrid of a tabouli and a balela; I am just going to call it “Harvest Blend Salad.” Fresh ingredients like parsley, mint, basil and fresh squeezed lemon make this a nutrient dense dish with pops of clean flavors. The addition of black beans and chickpeas amp up the protein making this an ideal dish for vegetarians. It is also a great dish to bring to parties and would travel very well without spoiling.

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Harvest Blend Salad

Ingredients

  • 1 c trader joes harvest blend rice
  • 1 cup grape tomatoes, halved
  • 1/2 c red onion, minced
  • 1 can black beans, drained
  • 1 can chickpeas, drained
  • 1 tsp garlic, minced
  • 1 c finely chopped parsley
  • 2 medium mint leaves, finely chopped
  • 2 large basil leaves, finely chopped
  • 4 tbsp fresh lemon juice
  • 1/2 c olive oil
  • Sea salt and black pepper to taste

Instructions

  1. Cook rice according to package. Cool in refrigerator while preparing the rest of ingredients.
  2. Combine tomatoes, onion, and beans in a large bowl.
  3. Add chopped herbs. Mix well. Season with salt and pepper.
  4. Add rice and stir to combine.
  5. In a separate bowl, whisk together olive oil, lemon juice, and garlic.
  6. Drizzle dressing over salad. Stir to coat.
  7. Refrigerate until serving.
http://freshandfit.org/harvest-blend-salad/

Strawberry-Kiwi Mojito and Pina Colada Popsicles

strawberry kiwi and pina colada popsicles

It’s that time of year again; the days are getting longer and the weather is heating up. We’re all reaching for something refreshing to cool us off. What is more reminiscent of summer vacation than Popsicles? These two delicious recipes for strawberry-kiwi mojito and piña colada popsicles have no added sugar and are much healthier than the store bought ones I grew up eating. Get the kids involved and make them together. They are named after tropical cocktails, but there is no liquor – feel free to add some though!

 

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Strawberry-Kiwi Mojito and Piña Colada Popcicles

Ingredients

  • Strawberry-Kiwi Mojito Popsicle
  • Makes 2 pops
  • 1/2 c strawberries
  • 1 kiwi, skin removed
  • 3 mint leaves
  • 1 tbsp lime juice
  • 1/2 c coconut water
  • Pina Colada Popsicle
  • Makes 2 pops
  • 1/2 cup unsweetened cashew or almond milk
  • 1/2 c shredded unsweetened coconut
  • 1/2 c pineapple chunks

Instructions

  1. Add ingredients to blender. Blend until smooth
  2. Pour into Popsicle mold.
  3. Freeze at least 3 hours
http://freshandfit.org/strawberry-kiwi-mojito-and-pina-colada-popsicles/

Sweet Potato and Kale Fritters

sweet potato & kale fritters recipe

Today I have a meatless Monday recipe that can be enjoyed for breakfast, lunch or dinner. Sweet and savory sweet potato and kale fritters are a super healthy alternative to traditional potato pancakes or hash browns. They are easy to whip up and fun for kids to help mix together and a fun way to involve them in healthy cooking.

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Sweet Potato and Kale Fritters

Ingredients

  • 1 large sweet potatoes, peeled
  • 2 c kale, stems removed
  • 2 eggs, lightly beaten
  • 2 scallions, finely chopped
  • 1 tbsp garlic, minced
  • 2 tbsp dill, finely chopped
  • 1/4 c almond meal or bread crumbs
  • Sea salt and black pepper to taste
  • 2 tbsp olive oil

Instructions

  1. Begin by grating sweet potato.
  2. Finely chop kale leaves.
  3. Combine kale, sweet potato, and herbs in a large bowl. Toss with almond meal or bread crumbs. Season with salt and pepper.
  4. Heat a flat top or pan. Add olive oil.
  5. Add in beaten eggs and stir.
  6. Using a 1/2 cup measuring cup, scoop mixture and place onto heated pan pressing down lightly with bottom of scoop.
  7. Cook 3 minutes, carefully flip and cook 4 more minutes. While fritters cook, use a spatula to form them into circles and press down.
  8. Serve while hot.
http://freshandfit.org/sweet-potato-and-kale-fritters/

Frozen Yogurt Superfood Bars

Frozen yogurt superfood bars recipe

The weekend is finally here. This is a time where many people fall off their healthy eating plan, let down their hair, and indulge (that’s totally okay by the way). But in case you want a sweet treat to have on hand that won’t totally leave you feeling regretful come monday, these frozen yogurt superfood bars. Tangy, creamy Greek yogurt and fresh strawberries sit on top of a crust with hidden superfoods; chia seeds, flaxseeds, and walnuts.  This recipe isn’t overly sweet and would actually make a really nice breakfast bar in the summertime due to it being chilled, high in protein, and providing ample healthy fats to keep you full.

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Frozen Yogurt Superfood Bars

Ingredients

  • 2 c pitted dates
  • 2 c unsweetened shredded coconut
  • 1 c ground flax seed
  • 1 c walnut halves
  • 2 tbsp chia seeds
  • 2 tbsp honey
  • 2 tbsp water
  • FOR TOPPING
  • 2 c Greek yogurt
  • 2 tbsp honey
  • 1 tsp vanilla extract
  • 3 c strawberries, thinly sliced

Instructions

  1. Line a 9x13, baking sheet with parchment paper.
  2. Combine dates, coconut, and walnuts in a food processor. Pulse until a grainy texture forms throughout.
  3. In a large bowl, combine date mixture, flaxseed and chia. Mix well.
  4. Add honey and water. Stir once more.
  5. Pour mixture into pan and press down using a spatula or fingers.
  6. Set into freezer while making topping.
  7. For topping, stir together honey, vanilla and Greek yogurt.
  8. Pour on top of base and smooth with a spatula. Arrange strawberry slices on top. Freeze for 2 hours. If freezing longer, allow to thaw 30 minutes at room temperature before slicing.
  9. Slice with sharp knife into 2x4 inch slices.
  10. Bars can be frozen or stored in the refrigerator
http://freshandfit.org/frozen-yogurt-superfood-bars/