FAMe – Spotlight on Recipes
Baked Kale Chips
Serving Size: 4–6
1 bunch of Lacinato/Italian Kale
2 – 3 cloves of garlic, chopped
2 tablespoons olive oil
Sea salt to taste
Cayenne pepper (optional)
Purchase one bunch of Lacinato/Italian Kale and wash well and pat dry. Preheat oven to 375 degrees. Peel leaves away from thick stems. Spread kale as well as 2-3 cloves of chopped garlic out over baking sheet and drizzle with approximately 2 TBSP of olive oil per baking sheet. You can massage the oil into every leaf for an even spread. Add sea salt for flavor. (You may add cayenne pepper for some added zest). Bake for 10-12 minutes, or until kale is slightly crispy around the edges.
Salmon Salad & Whole Grain toast
2 cans of (7.5oz) Wild Red Pacific Sockeye Salmon (3 oz. per person)
2 tablespoons of extra virgin olive oil
1 carrot, grated
2 stalks of celery, diced
½ small/medium red onion, diced (optional)
1 teaspoon dill
1 teaspoon tarragon
Juice from ½ lemon
2 tablespoons fresh parsley (optional)
Salt and pepper to taste
1 head of red or green leaf lettuce or 6-8 cups of mixed greens
1 cucumber, sliced
2 tomatoes, sliced or chopped (or 1 cup cherry tomatoes)
1 cup hazelnuts
1 cup cranberries or other dried fruit
4–6 slices of whole grain bread for toast
Butter or coconut oil to spread on toast
Open cans of salmon and drain the liquid. Add salmon to a large bowl
Add olive oil, carrots, celery, onion, lemon juice, dill, tarragon, parsley, salt and pepper to the bowl and mix. Set aside.
Add lettuce or mixed greens to a large salad bowl with chopped vegetables, hazelnuts, and other ingredients.
Place salmon salad mixture on top of green salad. Serve immediately.
Toast whole grain bread and serve with butter or coconut oil.
Recipe: Black Bean Quinoa Salad
Servings for: 4–6
Tasty Tidbits for Your Health:
This dish has an abundance of color and flavor. It is important to have a wide variety of colors as part of each meal to ensure a wide range of vitamins, minerals and antioxidants.
Quinoa is a great source of protein and fiber. Quinoa is a complete protein. This means that it contains all of the essential amino acids (building blocks of proteins) that the body cannot make for itself. This is rare in the plant kingdom and usually only seen in meat and dairy products. It is also full of manganese, a trace mineral important in protecting the body against toxins or free radicals.
Black beans are a good source of fiber and antioxidants.
Tomatoes are a good source of Vitamin C and antioxidants.
Greens in general are a good source of Vitamin A (Beta-carotene) and many minerals as well as fiber and flavinoids (color components of food that aid in protecting the body against toxins.)
2 cups quinoa (red or white)
4 cups water
1 can low sodium black beans
1 cup frozen corn, thawed
1 14 oz can diced tomatoes or sub 2 large organic tomatoes (dice and press out juice)
1 bell pepper (any color, organic preferred) finely chopped
3–5 green onions, finely chopped
1–2 cups chopped spinach or chard
½ cup shredded cheddar cheese (optional)
1 tsp salt
1 tsp cumin
1/8 tsp chili powder
black pepper to taste
4 tblsp lime juice or sub vinegar ((white, apple cider or sherry)
¼ cup olive oil
Prepare quinoa: Bring water and quinoa to a boil in a medium sauce pan. Reduce heat to medium low, cover & cook for 12–15 minutes (until water is absorbed). Remove from heat and add greens to top of quinoa & cover again to steam. Let sit five minutes and then fluff
Drain canned black beans & rinse. Thaw corn in colander
Chop bell pepper, green onions. Dice and press tomatoes in a separate bowl (if using fresh)
Whisk together dressing ingredients
When quinoa is finished cooking, mix all ingredients together
Adjust seasonings, vinegar/lemon juice to taste.