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Health & Flavor Come Together

Looking for some inspiration in your cooking? Check out these healthy, delicious recipes.

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Background image: A plateful of Blueberry Almond Waldorf Salad.

Blueberry Almond Waldorf Salad

Recipe from Diabetes Self-Management Magazine, March/April 2018

This is an enjoyable, low-sodium, diabetes-friendly salad that is simple to prepare and incorporates the bounty of spring. It’s low in fat, cholesterol and sodium and it’s full of flavor, thanks to the blueberries that provide antioxidants and the spinach providing vitamins A and C, magnesium and iron.

Ingredients

  • 1/4 cup sliced or chopped almonds
  • 1/4 cup plain low-fat yogurt
  • 1/2 teaspoon Dijon mustard 
  • 1 teaspoon honey
  • 1 large Gala or other red apple, cut into 1/2-inch pieces
  • 1 large Granny Smith apple, cut into 1/2-inch pieces
  • 1/2 cup fresh blueberries
  • 2 cups baby spinach

Directions

  1. In a small non-stick pan over medium-low heat, cook almonds until lightly toasted, stirring frequently. Transfer to a plate to cool.
  2. Stir yogurt, honey and mustard in a large bowl until smooth.
  3. Add apples, blueberries, spinach and almonds; toss to coat.  Serve immediately.

Makes 4 1-cup servings

Nutrition facts per serving: 

  • Calories: 107
  • Total fat: 3g
  • Cholesterol: 1mg
  • Sodium: 34mg
  • Carbohydrates: 19g
  • Fiber: 4g
  • Protein: 3g
Background image: Favorite quinoa salad 309 BGC

Favorite Quinoa Salad

Recipe from cookieandkate.com

This quinoa salad recipe is the best! It’s made with quinoa, chickpeas, red bell pepper, cucumber, parsley and lemon. It’s vegan and gluten-free, too!

Ingredients

  • 1 cup uncooked quinoa, rinsed in a fine-mesh colander
  • 2 cups water
  • 1 can (15 ounces) chickpeas, rinsed and drained, or 1112 cups cooked chickpeas
  • 1 medium cucumber, seeded and chopped
  • 1 medium red bell pepper, chopped
  • 3/4 cup chopped red onion (from 1small red onion)
  • 1 cup finely chopped flat-leaf parsley (from 1large bunch)
  • 1/4 cup olive oil
  • 1/4 cup lemon juice (from 2 to 3lemons)
  • 1 tablespoon red wine vinegar
  • 2 cloves garlic, pressed or minced
  • 1/2 teaspoon fine sea salt
  • Freshly ground black pepper, to taste

Directions

  1. To cook the quinoa: Combine the rinsed quinoa and the water in a medium saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, about 15 minutes, reducing heat as time goes on to maintain a gentle simmer. Remove from heat, cover, and let the quinoa rest for 5 minutes, to give it time to fluff up .
  2. In a large serving bowl, combine the chickpeas, cucumber, bell pepper, onion and parsley. Set aside.
  3. In a small bowl, combine the olive oil, lemon juice, vinegar, garlic and salt. Whisk until blended , then set aside.
  4. Once the quinoa is mostly cool, add it to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined. Season with black pepper, to taste, and add an extra pinch of salt

Makes 8 side-salad servings.

Nutrition information per serving:

  • Calories: 210
  • Fat: 9g
  • Sodium: 200mg
  • Carbohydrates: 26g
  • Fiber: 5g
  • Protein: 7g
Background image: Stuffed Peppers 309 BGC

Stuffed Peppers

Recipe by Andrea David, MS, RD

When you don’t feel like spending a lot of time in the kitchen, stuffed  peppers are a great go-to meal. Lean ground turkey provides a low-fat substitute to beef, while cooked brown rice adds a nutty flavor and boosts nutrition. Hearty, healthy and easy to make, they’re a tasty week night dinner option!

Ingredients

  • 1 pound, ground turkey
  • 2 ounces cheddar cheese
  • 1 small onion
  • 1 cup brown rice, long-grain, cooked
  • 1 can diced tomatoes
  • 1 fluid ounce olive oil
  • 4 large green peppers (red, orange or yellow work as well)

Directions

  1. Preheat oven to 350 degrees.
  2. Cut the tops off of the green peppers; remove the seeds and membranes.
  3. Bring a large pot of water to a boil and careful insert the peppers the pot, cook for 5-6 minutes to soften.
    Tip: use tongs to place the peppers with the open side up this way they don’t float. 
  4.  Heat a non-stick pan over medium heat and add your olive oil. Add the onion and season with salt and pepper; cook until softened.
  5. Add the ground turkey, season with pepper and cook until meat is browned. Drain any excess fat and then add tomatoes and pepper.
  6. While the meat and tomatoes warm through, bring a separate pot of water to boil and cook the rice according to package.
  7. Once rice is cooked, stir into meat mixture. Turn off heat and stir in most of the cheese leaving a few teaspoons for later.
  8. Spray the bottom of baking dish with non-stick spray and place peppers open side up and stuff with the meat mixture.
  9. Cover with foil and bake for 25 minutes.
  10. Carefully remove foil and sprinkle each pepper with remaining cheese and bake for an additional 3-4 minutes.
  11. Serve with salad or your choice of vegetable.
Makes 4 servings.

Nutrition information per serving

  • Calories: 392
  • Total fat: 21g
  • Sodium: 192mg
  • Carbohydrates: 26g
  • Sugar: 8g
  • Fiber: 6g
  • Protein: 29g 
Background image: Balsamic quinoa salad 309 BGC

Balsamic Quinoa Salad

Recipe from nodietsallowed.com

Ingredients

  • 1 cup organic Quinoa
  • 1 15 oz can of organic black beans, drained and rinsed well
  • 1 cucumber washed and diced
  • 2 cups grape or cherry tomatoes washed and halved
  • 1 large avocado diced
  • 1/2 bunch of cilantro snipped and finely chopped
  • 1/4 cup fresh lime juice
  • 1/4 cup balsamic vinegar
  • 1/4 cup extra virgin olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions

  1. Bring 2 cups water to boil. Meanwhile, rinse quinoa through fine strainer until water runs clear. Add quinoa to boiling water, cover, and reduce to low heat and allow to simmer for 15 to 20 minutes until tender. Once quinoa is done cooking, pour back into strainer. Rinse well with cold water for 1 to 2 minutes. Put quinoa in medium­ sized bowl.
  2. Add black beans, cucumber, tomatoes, avocado, and cilantro. Mix well.
  3. In separate small bowl, combine lime juice , balsamic vinegar, olive oil, salt, and pepper. Pour over salad and stir well.
  4. Refrigerate for at least 4 hours or until salad is chilled. Serve and enjoy!

Makes 8 side-salad servings.

Nutritional information per serving:

  • Calories: 250
  • Fat: 12g
  • Sodium: 140mg
  • Carbohydrates: 29g
  • Fiber: 8g
  • Protein: 8g