PREP TIME: 10 minutes
TOTAL TIME: 20 minutes
½ c prepared olive tapenade
2 Tbsp freshly squeezed lemon juice (about 1 lemon)
4 c salad greens (4 oz)
½ c leftover chickpeas, rinsed and drained
½ c drained and sliced jarred roasted red peppers
¼ medium seedless cucumber, halved and thinly sliced (½ c)
½ small red or sweet onion, thinly sliced (¼ c)
2 oz crumbled goat cheese
4 whole-wheat wraps or tortillas (8" diameter)
1. MIX tapenade and lemon juice in large bowl with fork. Add greens, chickpeas, peppers, cucumber, and onion, and toss to mix well. Add cheese and toss gently.
2. WARM wraps or tortillas per package directions. Arrange one-quarter of the salad mixture onto the bottom of a wrap and roll up. Cut in half on an angle, placing a wooden pick in each half. Repeat with remaining wraps.
NUTRITION (per serving) 296 cal, 11 g pro, 37 g carb, 6 g fiber, 12 g fat, 4 g sat fat, 684 mg sodium
Compliments Jo Manning
PREP TIME: 13 minutes
TOTAL TIME: 45 minutes
1 lb eggplant, chopped
Salt and freshly ground black pepper, to taste
¼ c olive oil (divided)
1 medium onion, diced in 1-inch cubes
1 small yellow or red bell or other sweet, thick-fleshed pepper, cut into triangles or strips
1 large zucchini, cut into rounds 1-2 inches thick
1 tsp paprika
¼ tsp turmeric
1 garlic clove, finely chopped
1 Tbsp tomato paste
½ c chunks of tomato, peeled and seeded first, any juices reserved
1½ c leftover chickpeas, drained and liquid reserved
2 Tbsp chopped cilantro
Harissa, for serving (optional)
1. HEAT 2 Tbsp of the oil in a wide skillet over high heat until hazy. Add the eggplant and stir quickly. Reduce heat to medium and cook, turning the pieces every few minutes, until golden, about 10 minutes, then turn off the heat and set aside.
2. WARM the remaining 2 Tbsp oil in a Dutch oven over medium-high heat. Add the onion, pepper pieces, and zucchini and cook until the onions are lightly browned around the edges, 8 to 10 minutes. Toward the end, add the paprika, turmeric, and garlic, taking care not to burn. Stir in the tomato paste, then moisten the pot with a few Tbsp water and scrape up the juices from the bottom. Add the tomatoes, eggplant, chickpeas, 1½ c water (or the liquid from home-cooked chickpeas), and season to taste with salt.
3. REDUCE the heat to a simmer, cover, and cook for 20 minutes, stirring once or twice. Stir in the cilantro.
NUTRITION (per serving) 266 cal, 8 g pro, 30 g carb, 11 g fiber, 15 g fat, 2 g sat fat, 23 mg sodium
Compliments Jo Manning.
PREP TIME: 20 minutes
TOTAL TIME: 40 minutes
2 cloves garlic, minced
1 onion, finely chopped
2⅔ c low-sodium vegetable or chicken broth (preferably veggie stock)
2 c leftover chickpeas, drained
1 large carrot, chopped
1 tsp curry powder
¼ tsp turmeric
½ tsp salt
¼ tsp ground ginger
¼ tsp freshly ground black pepper
⅓ c milk
1 Tbsp chopped fresh parsley
4 slices French bread (preferably dark brown bread)
1. COOK the garlic, onion, and 3 Tbsp of the broth for 5 minutes in a large saucepan over medium heat, or until the onion is translucent.
2. STIR in the chickpeas, carrots, curry powder, turmeric, salt, ginger, pepper, and remaining broth. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 15 minutes. Let cool slightly.
3. TRANSFER to a blender or food processor, working in batches if necessary. Process until smooth. Return to the pan. Stir in the milk and parsley.
Toast the bread and serve atop each serving.
NUTRITION (per serving) 361 cal, 15 g pro, 69 g carb, 7 g fiber, 3 g fat, 0.6 g sat fat, 554 mg sodium
Compliments Joy Manning.
One clove of garlic gives the shrimp a subtle flavor. If you like a heartier flavor, double the garlic in this recipe. I serve this as a first course, as a quick, light dinner, or as a leisurely weekend brunch. Add cherry tomatoes when they're in season. Serve on a bed of young field greens if you like.
900g Pound Medium shrimp (peeled, de-veined, and tails cut off)
4 Tablespoon Fresh Lemon Juice
1 Tablespoon Red Pepper Flakes
2 Scallions White and Tender Green Parts (finely chopped)
1 Cup Red Onion (finely chopped)
2 Tablespoon Capers (drained)
1 Celery Stalk (finely chopped)
30 Cherry Tomatoes (halved (optional))
2 Teaspoon Fresh Oregano (finely chopped)
3 Tablespoon Extra Virgin Olive Oil
Teaspoon Kosher Salt
Freshly Ground Black Pepper (to taste)
1 Tablespoon Red Wine Vinegar
2 Teaspoon Fresh Italian (Flat-Leaf) Parsley (finely chopped)
Instructions Bring a large saucepan three-fourths full of salted water to a boil over high heat. Add the shrimp and simmer until pink, about 5 minutes. Drain the shrimp and rinse quickly under cold water.
Meanwhile, in a bowl, combine the garlic, 3 tablespoons lemon juice, and red pepper flakes. Add the hot shrimp to the garlic mixture and marinate for 10 minutes.
In a large bowl, toss together the shrimp with the marinade, the scallions, red onion, capers, celery, and tomatoes.
To make the dressing, in a small bowl, whisk together the oregano, olive oil, salt, pepper, lemon juice, and vinegar. Pour over the shrimp and vegetables, add the parsley, and toss to incorporate. Cover and refrigerate until ready to eat. Serve chilled.
Recipe Compliments Cat Cora.
900g Broccoli Florets
1 Cup Pecans or walnuts (Toasted, if desired, and chopped)
1 Cup Raisins
½ Cup Sunflower Seeds (Hulled)
1 Medium Red Onion (Finely chopped)
1 Cup Mayonnaise (can use vegan mayo, or with mayo with olive oil)
1 Tablespoon Madras Curry Powder
1 tbsp raw honey or to taste
¼Cup Rice Wine Vinegar or apple cider vinegar
½ Teaspoon Sea Salt
1/8 Teaspoon Black Pepper (Freshly Ground) Instructions
Fill a large pot with water and put it over high heat to boil.
When the water boils, add the broccoli.
Cook for 1-2 minutes, or until the broccoli is bright green and somewhat firm. Place in colander and rinse with very cold water. Let it sit and dry for 5 minutes. Coarsely chop the broccoli and place in a large serving bowl with pecans, raisins, sunflower seeds and red onion.
Mix mayo with curry powder, honey, vinegar, salt and black pepper. Pour and mix in.
Without the Mayo: Replace the raisins with dried currants, use 1/2 cup of olive oil instead of the mayo and reduce the curry powder to 2 teaspoons.
Adapted from Cat Cora recipe.
I love sharing my healthy recipes with you. Enjoy ! For More tips and recipes sign up at The Med Life Diet.