Anti-Inflammatory Golden Goji Latte @Yoga_Journal
Quick & Easy Microwaveable Porridge Oats
Recipe: Charred Broccoli Tabbouleh Salad
Try this delightful twist on traditional tabbouleh. Blend nutritious, high fiber bulgur with charred broccoli, chickpeas and tahini. You’ll get bone-building vitamin K, and vegetarian-friendly protein. And you’ll also get great taste.
Ingredients
¼ cup bulgur wheat
1 broccoli crown
2 tablespoons extra virgin olive oil
¼ plus ⅛ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ English cucumber, cut into small pieces
1 cup grape tomatoes, quartered
2 scallions (white and light green parts), thinly sliced
15.5-ounce can (no salt added) chickpeas, drained and rinsed
3 tablespoons fresh lemon juice
1 tablespoon tahini*, well stirred
Directions
- Put the bulgur into a small bowl and cover with hot water by 2 inches. Let stand until the bulgur is tender, about 30 minutes. Drain into a strainer and shake out excess water.
- Heat the oven to 425°F.
- Cut the broccoli into small florets and place on a rimmed sheet pan. Drizzle with the oil and sprinkle with ¼ teaspoon of the salt and pepper. Toss and spread into a single layer. Roast until tender and charred at the edges, 12 to 15 minutes. Let cool.
- In a large bowl, combine the cucumber, tomatoes, scallions, chickpeas, bulgur, and broccoli.
- In a small bowl, whisk together the lemon juice, tahini, and remaining ⅛ teaspoon salt. Pour over the salad and toss well to combine.
Nutritional information
Calories 251
Total fat 10g
Saturated fat 1.5g
Protein 11g
Carbohydrate 33g
Dietary fiber 7g
Sugar 4.6g
Added sugar 0g
Cholesterol 0mg
Sodium 452mg
Recipe developed by cookbook author Sara Quessenberry for Cleveland Clinic Wellness
Quick & Easy Microwaveable Porridge Oats
Quick & Easy Microwaveable Porridge Oats
Recipe: Charred Broccoli Tabbouleh Salad
Try this delightful twist on traditional tabbouleh. Blend nutritious, high fiber bulgur with charred broccoli, chickpeas and tahini. You’ll get bone-building vitamin K, and vegetarian-friendly protein. And you’ll also get great taste.
Ingredients
¼ cup bulgur wheat
1 broccoli crown
2 tablespoons extra virgin olive oil
¼ plus ⅛ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ English cucumber, cut into small pieces
1 cup grape tomatoes, quartered
2 scallions (white and light green parts), thinly sliced
15.5-ounce can (no salt added) chickpeas, drained and rinsed
3 tablespoons fresh lemon juice
1 tablespoon tahini*, well stirred
Directions
- Put the bulgur into a small bowl and cover with hot water by 2 inches. Let stand until the bulgur is tender, about 30 minutes. Drain into a strainer and shake out excess water.
- Heat the oven to 425°F.
- Cut the broccoli into small florets and place on a rimmed sheet pan. Drizzle with the oil and sprinkle with ¼ teaspoon of the salt and pepper. Toss and spread into a single layer. Roast until tender and charred at the edges, 12 to 15 minutes. Let cool.
- In a large bowl, combine the cucumber, tomatoes, scallions, chickpeas, bulgur, and broccoli.
- In a small bowl, whisk together the lemon juice, tahini, and remaining ⅛ teaspoon salt. Pour over the salad and toss well to combine.
Nutritional information
Calories 251
Total fat 10g
Saturated fat 1.5g
Protein 11g
Carbohydrate 33g
Dietary fiber 7g
Sugar 4.6g
Added sugar 0g
Cholesterol 0mg
Sodium 452mg
Recipe developed by cookbook author Sara Quessenberry for Cleveland Clinic Wellness
Quick & Easy Microwaveable Porridge Oats
These Zucchini Muffins are Delicious During Any Season.@WomensRunning
Zucchini is a staple of summer eating. As a summer squash, it grows quickly (about an inch a day) and is harvested and ready to eat before it’s fully mature, which explains the abundance of it in summertime. And lucky for backyard growers and farmers market raiders, it’s an incredibly versatile vegetable. Grilled, baked, stuffed, fried, or raw, they taste great.
Like cucumbers, zucchini are 95 percent water, but they can still provide 30 percent of the daily recommended allowance of of vitamin C. Keep the skin on to get the most vitamin and mineral content.
To celebrate the summer season, get your zucchini fill in more than just salads. The zucchini and applesauce in this recipe create a soft and moist muffin that melts in your mouth. And the hint of cinnamon and nutmeg will have you dreaming of the coming fall season. Plus, they are made with whole wheat flour and oats for an added boost of protein and fiber. Feel free to throw some dark chocolate chips on top and pop one in your mouth for pre-run fuel.
Zucchini Muffin Recipe
Makes 12 muffins
Ingredients
1 cup grated zucchini (about 1 medium zucchini)
½ cup unsweetened applesauce
1 large egg
⅓ cup canola oil
¼ cup maple syrup
¼ cup sugar
½ cup whole wheat flour
¼ cup all-purpose flour
¾ cup oats
2 teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon nutmeg
½ teaspoon salt
¼ cup dark chocolate chips (optional)
Directions
- Preheat oven to 350 degrees Fahrenheit.
- In a large bowl, combine the grated zucchini, applesauce, egg, oil, maple syrup, and sugar. Stir until combined.
- In another large bowl, combine the whole wheat flour, all-purpose flour, oats, baking powder, cinnamon, nutmeg, and salt. Stir until combined.
- Pour the dry ingredients into the wet ingredients and stir.
- Pour the mixture into a muffin tin (it should fill about 12 slots). If you’re not using muffin papers, spray each slot with cooking spray. Bake for 30 minutes.
Red Bean and Coconut Rice.@Yoga_Journal
Red Bean and Coconut Rice
This colorful rice plate is a great stand-alone dish or the perfect base layer for another protein.
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The sweetness of the onion and the coconut milk complements the saltiness of the rice, so ensure you season this dish well. You can use red onion if you want a sweeter flavor and add a couple of finely diced fresh green chilies along with the onion, if you’d like more heat. The rice gets a beautiful pink color from the red kidney beans that looks pretty served with a mixed green salad, such as lettuce and sliced avocado.
See also Tias and Surya Little’s Elemental Bowl Has Everything You Need for Optimal Vitality
- Duration
- 4Servings
Ingredients
- 1 large onion, finely sliced
- 4 garlic cloves, finely chopped
- 1 1/4 cups basmati rice, washed and drained
- 1/2 x 14 oz. can red kidney beans, drained and rinsed
- a big handful of fresh cilantro, finely chopped (stems and all)
- scant 1 cup coconut milk mixed with the same amount of cold water
Preparation
Heat 2 tablespoons of sunflower oil in a heavy-based saucepan and fry the onion and garlic on high heat for 3–4 minutes, then reduce the heat to medium and fry for a further 2 minutes, or until soft.
Add the rice and fry for 30 seconds, without stirring too much, then add the kidney beans, cilantro, and some salt and black pepper to taste.
Pour in the coconut milk and water mixture. Bring to a boil, then stir the rice once and cover. Reduce the heat to the lowest setting and simmer for 12 minutes without lifting the lid.
Remove from the heat and leave the pan, covered, for a further 5 minutes to allow the rice to finish cooking in the steam.
Remove the lid, fluff up the rice with a fork, and serve hot.
Excerpted from Indian in 7: Delicious Indian Recipes in 7 Ingredients or Fewer by Monisha Bharadwaj, Kyle Books 2019. Reprinted with permission.
