January 2nd, 2014
The holiday feast is over, and the New Year’s resolutions have begun! For those who vow every year to eat healthy – the trick to keeping those promises is to make it easy and delicious. Don’t worry; I have some great tips to keep you going!
Eating breakfast gets your metabolism boosted so start the day off right with a healthful smoothie. Try incorporating a few power packed ingredients like Greek yogurt, chia seeds, almond butter, kale or even goji berries!
Next, quinoa is a fantastic food! It’s high in protein, amino acids, and fiber. I love it sprinkled over salads or served as a side dish. This gluten free seed is a powerhouse! Try my recipe for Big Protein Quinoa Salad – perfect to pack and take to work.
And if you’re traveling from Sea-Tac Airport,
my Dish D’Lish has a great new, healthy Mediterranean Quinoa Salad in to-go cups!
Photo by Kathy Casey Food Studios®.
Another great motto for healthy eating is “eat with the rainbow”. The vividness of the plant pigments is a good guide to the nutritional value of fruits and veggies. Bright orange sweet potatoes, deep purple wild blueberries and, dark kale and chard are all loaded with vitamins and antioxidants!
And my best tip is to stock your fridge with healthful foods. When you come home from work you won’t be tempted to order out! –Kathy
Kathy’s Jump-Start Smoothie
Makes 1 serving
1/2 cup frozen fruits or fresh fruits
1/2 cup fat-free plain Greek yogurt
2 Tbsp agave nectar (or sub honey for another all natural sweetener)
1/2 cup ice cubes
1/2 – 1 tsp flax seed (the more seeds – the more “texture”)
1 fresh kale leaf (optional)
Place ingredients in the order above and blend until smooth. Enjoy your healthy start to a great day!
Recipe by Kathy Casey Liquid Kitchen®
Big Protein Red Quinoa Salad
I like to make this salad with all organic produce and also add in a cup of chopped fresh raw kale for extra fiber!
Makes about 4 cups
3/4 cup red quinoa
1 1/2 cups water
1 teaspoon minced garlic
2 tablespoons extra-virgin olive oil
1/4 cup fresh lemon juice
2 teaspoons minced or grated lemon zest
1/2 cup peeled, seeded and 1/4-inch-diced organic cucumber
1/2 cup canned organic garbanzo beans, drained
1 tablespoon chopped fresh dill
1/2 cup chopped fresh parsley
1/2cup organic golden raisins
1/2 cup organic hazelnuts, lightly toasted and coarsely chopped
1/4 cup thinly sliced green onions
1/4 cup grated carrot
3/4 to 1 teaspoon sea salt
1/4 teaspoon black pepper
Rinse quinoa in cold water and drain well. Put the drained quinoa in a heavy medium saucepan and dry roast the grain over medium heat, stirring occasionally for about 1 minute. Add the water, bring to a boil, then reduce to a simmer and cover with a tight-fitting lid. Cook for about 15 minutes or until all water is absorbed. Remove from the heat and let stand, covered, for 10 minutes. Remove lid, fluff grains with a fork, and let cool to room temperature.
In a large bowl, combine the cooked quinoa with the remaining ingredients and toss well.
Recipe by Kathy Casey Food Studios®