Thursday, July 29, 2010

Summer Lunch Recipes

Beat The Summer Heat with Cool Summer Lunch Recipes.....

Looking For the recipes:
Integrative Healing Clinic
Hummus, Kale, Cilantro Lemon Sandwich

This recipe is a twist on the recipe from The Engine 2 Diet book.  The combination of foods sounds odd, but believe me, it is DELICIOUS!!  I had this for lunch yesterday and Dinner today, yeah, it's that good!

The Kale and onion are sauteed in vegetable broth with lemon juice, lemon pepper and garlic powder until tender.  I use ezekiel bread toasted and spread liberally with hummus.  I put sliced tomato, green onion and cilantro on top of the kale and squeeze with lemon and more lemon pepper.  You can put thin lemon slices on if you are really adventurous, I like it without the lemon slices personally.

Give this one a try, I think you will really enjoy it.  

It's a great way to get a variety of greens in your diet!


BBQ Sunburger Taco Leftovers...

We had BBQ Taco's one night, they were delicious!!!

I had leftover taco filling and so the next day I made a delicious taco salad, served over green leaf lettuce, with a little avocado and tofu sour cream!  DIVINE!  This recipe is made with our staple sunburgers, my homemade BBQ sauce with corn, rice and beans.
This is a little heavier of a meal, so I eat it on nice cool rainy summer days.

Garbanzo Salad Wrap

My kids LOVE garbanzo salad sandwiches!!  I made this little number because we have chard growing like crazy in the garden and I needed ways to serve it.  I used a large swiss chard leaf and filled it with tomato, cucumber, onion and garbanzo salad.  Roll it up and serve!
This is a quick, simple lunch and it is delicious!

Serve in casseroles that call for tuna, it is excellent in wraps, on sandwiches and even in pasta salad. 

Lunch Wrap Recipe Suggestions:
  • Steamed collard leaves make great wraps
  • Swiss chard fresh or raw
  • Large green leaf lettuce
  • Large Romaine lettuce leaves
  • Ezekiel sprouted grain tortillas
  • Cabbage leaves
  • Rice spring roll wraps
Spread hummus, bean dip, mustard, BBQ sauce or whatever condiments sound good and fill it up.

Wrap filling suggestions:

  • Brown rice
  • Black beans
  • cabbage
  • green onion
  • tomato
  • white onion
  • garbanzo beans
  • Avocado
  • sprouts
  • green peas
  • corn
  • edamame
  • matchstick carrots
  • cucumber
  • zucchini
  • kidney beans
  • broccoli
  • cauliflower
  • red bell pepper
  • pineapple
  • mango, black bean, cilantro and brown rice
The combinations are endless.......

Wednesday, July 14, 2010

Cool Summer Breakfast Recipes

Summer Breakfast Bowl Recipe

Looking for The Peaceful Kitchen Recipes
I have been busy creating some DELICIOUS summer recipes.  I am often asked what I eat on a daily basis and I thought I would share with you some photos of my summer breakfast dietary staples!

I create recipes the average American on the 'SAD' diet can enjoy but with far superior nutrition than what is commonly found in typical American fare.  Today I am going to share with you some delicious summer breakfast recipe creations that I eat on a regular basis during the hot summer months!

This First summer breakfast bowl I LOVE!  For those who are not used to healthy food you can leave out the cucumber, but I love the combination of apples and cucumber so I add it to my morning breakfast regularly.

It is best to have baked yams on hand in the fridge, they are excellent to add to any salad or as a side dish.

Most people have no idea that cucumbers actually have a good nutritional profile;

2 g.     protein
15%   vitamin A
5%     folate
7-9%  for all B vitamins
11%    vitamin C
55%    Vitamin K
5%     calcium
5%      iron
8%      zinc
1%      omega 3 fatty acids

All in the humble cucumber!
I often bake yams and then put a few in the fridge to use later, they are delicious in many recipes including with black beans and mango salsa.

This breakfast contains yam, cucumber, apple, banana, currants with a dash of cinnamon, you can eat it this way or add some soymilk or your favorite plant based milk.

Summer Blueberry Fruit Breakfast Recipe

Here is another staple breakfast for me.  This contains orange, strawberry, blueberry, banana, buckwheat and oats.  I will usually put a little vanilla and soymilk on this.  Instead of eating highly processed 'whole grain' cereals I eat buckwheat and oats on my fruit.

These breakfast recipes are not really exact, throw in your favorite fruits, some grains and viola, breakfast!

Peach Berry Breakfast Recipe

Here is another simple healthy breakfast.  I realize that these three recipes are all very similar, that is how my breakfasts truly are, they are simple.  I throw in whatever fruit I have on hand during the summer months with some yam, sweet potato, oatmeal, buckwheat, raw oats, brown rice or whatever sounds good.


I know The question your are asking..... 
Will these breakfast bowls provide the nutrition I need?


But don't take my word for it, lets get a nutritional breakdown on the Yam bowl:

Calories:    418
Protein:       10g [this can easily be increased if you want by adding more grains, hemp seed or beans                    however there is no need to if you need more protein just eat a bigger bowl of it]
Fat:            3g

Vit. A        17%
Folate        13%
B1             22%
B2             29%
B3            10%
B5            15%
B6            44%
Vit. C       29%
Vit. E         3%
Vit. K        15%

Calcium    20%
Iron          10%
Copper     37%
Magnesium  26%
Manganese   40%
Phosphorus  17%
Potassium  25%
Selenium     5%
Zinc           14%

Now this is for a bowl just larger than I would eat, but I am under 5' tall so I don't eat much.  If you are significantly taller than me I guarantee you would eat a lot more than this and the nutritional profile would be much higher.

I hope this was an enlightening blog for you and that you have a good idea of what a nutrient dense, healthy breakfast looks like.

Yes, I do have green smoothies at breakfast as well, but lately I have wanted something to EAT, so the fruit and grain bowls have been very satisfying.  These do change in the winter time and contain more grain than fruit which I think is just natural.

Breakfast Recipe Suggestions:

1/2 c. buckwheat               11g. protein
1/2 c. cooked brown rice
1 c. cooked oats
1 yam
1 c. quinoa                      8g protein
1 c. millet
You can even use canned pumpkin and pumpkin spices for a fall breakfast treat.

Next time I will show you a lot of new summer lunch and dinner recipes........Enjoy!