Thursday, June 30, 2011

Add a Little Spice to your July 4th Bash

This Week's Recipes
In the past, the traditional 4th of July menu consisted of corn on the cob, hamburgers, hot dogs, potato salad, ribs and something chocolate for dessert. BORING.  I suppose its best to stick with burgers and dogs for the kids.  And you already know Uncle John is going to want to make his world famous ribs.  But for everyone else, it's time to add some spice to their life.  You may not want to make the switch all at once.  Start adding in these untraditional recipes slowly, one by one.   You'll find friends and family will not only take a liking to them, but they will start requesting them.  

Have a safe and happy 4th of July!

Soulful Eating
Angelique & Joyce

 Broccoli Crunch

3 lbs broccoli florettes
1 medium red onion, diced
½ cup raisins or cranberries

Brittle
2 tablespoons brown sugar
2 tablespoons honey
¼ teaspoon cayenne pepper
1 cup cashews

Dressing
½ cup soy milk, plain and unsweetened
1 cup olive oil
¼ teaspoon apple cider vinegar
¼ teaspoon agave
½ teaspoon salt
1 tablespoon lemon juice
¼ teaspoon dry mustard
1 small chipotle pepper in adobo sauce

Instructions
Cut broccoli into bite size pieces.  Add onions and raisins, place in a mixing bowl refrigerate until ready to use.
For the brittle:  Mix together brown sugar, honey and cayenne add the cashews and mix until cashews are covered.  Spread mixture on a greased sheet pan and bake for 4 minutes in a 350 degree oven.  Cool then break brittle into pieces.
For the dressing:  Put dressing ingredients in the blender and process until it is thick.  Refrigerate until ready to use.
Add cashew brittle and 1 cup dressing to broccoli & raisins and toss.
Broccoli crunch hold well in refrigerator up to 5 days, add more dressing prior to each serving.
Use the remaining dressing as a vegan chipotle mayonnaise.

 
Jerk Chicken
4 Servings

4 Chicken breasts, 6 – oz., boneless, skinless

For the Jerk Seasoning:
1 tablespoon allspice
¼  teaspoon nutmeg
¼ teaspoon ground clove
1 teaspoon cinnamon
10 scallions, trimmed and chopped
5 garlic cloves, peeled
4 jalapeno peppers, seeded
1/3 cup red wine vinegar
1 tablespoon brown sugar
2 tablespoons grapeseed oil
1 teaspoon black pepper
2 tablespoons tamari
1 tablespoon freshly squeezed lime juice

Directions:
Prepare Jerk Seasoning by placing ingredients in a food processor or blender. Puree until smooth. Adjust seasoning if necessary.
Place chicken breast in a heavy-duty zip lock bag. Pour  ¾ of the Jerk Seasoning over chicken and refrigerate overnight.
Place remaining sauce in refrigerator until ready to use for basting the chicken.
Drain marinated chicken breasts by placing them on a rack over the sink or on a sheet pan.
Heat the grill.  Once grill is hot, carefully wipe down the rack with oil to prevent chicken from sticking.  To wipe down grill; pour oil (canola or peanut) on a clean cloth then wipe down rack with the oil. 
Place drained chicken on grill and cook for 9 – 10 minutes over medium heat on each side. 
Baste with reserved Jerk Seasoning on both sides the last 3 minutes of grilling.
Remove cooked chicken from grill and allow to rest 10 minutes. Slice and arrange BBQ Jerk chicken on a platter. 



Peppercorn Crusted Salmon
4 Servings

Ingredients
4 salmon fillets, 6 ounces each
¼ cup whole peppercorns
¼ cup Dijon mustard

Instructions
To crush the peppercorns, put them in a plastic bag and smash them to bits with a rolling pin or mallet.  Then dump the cracked peppercorns on a plate.
Using a pastry brush (designated for seafood), paint both sides of the filet with mustard, and then roll it in the peppercorns until both sides are coated.
Heat grill, when grill is hot wipe the rack with oil to prevent sticking and place filets on grill.
Grill for 5 minutes on the first side, then turn and grill 5 – 6 minutes on the second side.

Note:  There's a delicate balance between perfectly cooked fish and overcooked fish.
First of all, remember the principle of residual heat: an item will hold heat when it's removed from the heat source, continuing to cook for several minutes.
For best results, cook fish until it's almost done, then remove it from the heat source and let it stand for a few minutes to finish cooking.

 
Chipotle Burgers
Yields 12
4 ounce Burgers

Ingredients
3 lbs ground beef or turkey1
1 - 3 Chipotle chilies in adobo sauce, chopped fine
1 tablespoon adobo sauce
2 teaspoons sea salt
1 tablespoon granulated garlic
1 tablespoon granulated onion
2 teaspoons ground cumin

Instructions
Mix all ingredients thoroughly.
Divide the meat into 4 ounce portions.
Form each portion loosely into a ½ inch-thick burger. 
Heat a gas grill to high or heat coals in a charcoal grill until they glow bright orange and ash over.
Wipe grill rack with oil. Grill the burgers until golden brown and slightly charred on the first side, about 3 minutes for beef and 5 minutes for turkey.
Flip over the burgers. Cook beef burgers until golden brown and slightly charred on the second side, 4 minutes for medium rare or until the desired degree of doneness is reached.
Cook turkey burgers until cooked throughout, about 5 minutes on the second side or until burgers are completely done.

1 Add seasoning to ground turkey 24 hours prior to cooking

















    Broccoli Crunch

     Broccoli Crunch
    3 lbs broccoli florettes
    1 medium red onion, diced
    ½ cup raisins or cranberries

    Brittle
    2 tablespoons brown sugar
    2 tablespoons honey
    ¼ teaspoon cayenne pepper
    1 cup cashews

    Dressing
    ½ cup soy milk, plain and unsweetened
    1 cup olive oil
    ¼ teaspoon apple cider vinegar
    ¼ teaspoon agave
    ½ teaspoon salt
    1 tablespoon lemon juice
    ¼ teaspoon dry mustard
    1 small chipotle pepper in adobo sauce

    Instructions
    Cut broccoli into bite size pieces.  Add onions and raisins, place in a mixing bowl refrigerate until ready to use.
    For the brittle:  Mix together brown sugar, honey and cayenne add the cashews and mix until cashews are covered.  Spread mixture on a greased sheet pan and bake for 4 minutes in a 350 degree oven.  Cool then break brittle into pieces.
    For the dressing:  Put dressing ingredients in the blender and process until it is thick.  Refrigerate until ready to use.
    Add cashew brittle and 1 cup dressing to broccoli & raisins and toss.
    Broccoli crunch hold well in refrigerator up to 5 days, add more dressing prior to each serving.
    Use the remaining dressing as a vegan chipotle mayonnaise.

    Jerk Chicken

    Jerk Chicken
    4 Servings

    4 Chicken breasts, 6 – oz., boneless, skinless

    For the Jerk Seasoning:
    1 tablespoon allspice
    ¼  teaspoon nutmeg
    ¼ teaspoon ground clove
    1 teaspoon cinnamon
    10 scallions, trimmed and chopped
    5 garlic cloves, peeled
    4 jalapeno peppers, seeded
    1/3 cup red wine vinegar
    1 tablespoon brown sugar
    2 tablespoons grapeseed oil
    1 teaspoon black pepper
    2 tablespoons tamari
    1 tablespoon freshly squeezed lime juice

    Directions:
    Prepare Jerk Seasoning by placing ingredients in a food processor or blender. Puree until smooth. Adjust seasoning if necessary.
    Place chicken breast in a heavy-duty zip lock bag. Pour  ¾ of the Jerk Seasoning over chicken and refrigerate overnight.
    Place remaining sauce in refrigerator until ready to use for basting the chicken.
    Drain marinated chicken breasts by placing them on a rack.  Place rack over the sink or on a sheet pan.
    Heat the grill.  Once grill is hot, carefully wipe down the grill rack with oil to prevent chicken from sticking.  To wipe down grill; pour oil (canola or peanut) on a clean cloth then wipe down rack with the oil. 
    Place drained chicken on grill and cook for 9 – 10 minutes over medium heat on each side. 
    Baste with reserved Jerk Seasoning on both sides the last 3 minutes of grilling.
    Remove cooked chicken from grill and allow to rest 10 minutes. 
    Slice and arrange BBQ Jerk chicken on a platter.

    Peppercorn Crusted Salmon

    Peppercorn Crusted Salmon
    4 Servings

    Ingredients
    4 salmon fillets, 6 ounces each
    ¼ cup whole peppercorns
    ¼ cup Dijon mustard

    Instructions
    To crush the peppercorns, put them in a plastic bag and smash them to bits with a rolling pin or mallet.  Then dump the cracked peppercorns on a plate.
    Using a pastry brush (designated for seafood), paint both sides of the filet with mustard, and then roll it in the peppercorns until both sides are coated.
    Heat grill, when grill is hot wipe the rack with oil to prevent sticking and place filets on grill.
    Grill for 5 minutes on the first side, then turn and grill 5 – 6 minutes on the second side.

    Note:  There's a delicate balance between perfectly cooked fish and overcooked fish.
    First of all, remember the principle of residual heat: an item will hold heat when it's removed from the heat source, continuing to cook for several minutes.
    For best results, cook fish until it's almost done, then remove it from the heat source and let it stand for a few minutes to finish cooking.

    Chipotle Burgers

    Chipotle Burgers
    Yields 12
    4 ounce Burgers

    Ingredients
    3 lbs ground beef or turkey1
    1 - 3 Chipotle chilies in adobo sauce, chopped fine
    1 tablespoon adobo sauce
    2 teaspoons sea salt
    1 tablespoon granulated garlic
    1 tablespoon granulated onion
    2 teaspoons ground cumin

    Instructions
    Mix all ingredients thoroughly.
    Divide the meat into 4 ounce portions.
    Form each portion loosely into a ½ inch-thick burger. 
    Heat a gas grill to high or heat coals in a charcoal grill until they glow bright orange and ash over.
    Wipe grill rack with oil. Grill the burgers until golden brown and slightly charred on the first side, about 3 minutes for beef and 5 minutes for turkey.
    Flip over the burgers. Cook beef burgers until golden brown and slightly charred on the second side, 4 minutes for medium rare or until the desired degree of doneness is reached.
    Cook turkey burgers until cooked throughout, about 5 minutes on the second side or until burgers are completely done.

    1 Add seasoning to ground turkey 24 hours prior to cooking






    Saturday, June 25, 2011

    The Experiment

    This Week’s Recipes
    • The Ultimate Salad
    • The Dynamite Fruit Salad
    •  Oat-berry Mango Smoothie


    Mom
    Last post, we showed a piece called Foods That Keep You Well  that we obtained from http://www.att.net/s/s.dll?ep=18250&ch=fh/mss

    Angelique
    When last we met, Mom took most of the foods on that list and created a salad that I just knew was going to be DISGUSTING.   We ate it for 3 days straight!  

    Mom
    The family loved it so much; I had to develop a recipe for it.

    Angelique
    We were on a quest, to eat only the  FOODS THAT KEEP  YOU WELL for one full week.  Another one of my stupid family challenges. 

    Mom
    Being a vegetarian, I had no problems eating the same 16 fruits/vegetables for 7 days.  I just made adjustments to the dressings/seasoning whenever I became bored with the taste.  There are enough items on the list that we were able to create meals for breakfast, lunch and dinner


    Angelique
    It was a bit harder for me, but not much.   I love my oatmeal for breakfast.  Normally, I use a little cinnamon and raisins.  I made a slight adjustment and used almonds and blueberries instead.


    Mom 
    I do not like oatmeal because I can't get pass the slime so I just added the raw oats to a smoothie with Mangoes, blueberries and strawberries.  Boy was that great and so filling. 


    Angelique 
    After a  few days I needed some meat.  So I added a little salmon to the mix.  I was quite surprised at how well salmon went with fruit.  Marinate that stuff in some mango juice, create a mango and habanero paste and it's on!  

    Mom
    As with most vegetable salads, you can always add seafood, beef or chicken, I just would not recommend it with fruit salads.


    Angelique
    Oh come on mom, you can’t believe the old wives tale that says you can’t mix fruit with other foods.  I say that if you can marinate meats in fruit juices, then you can eat fruit with anything. 


    Mom
    No it goes beyond wives tales; nutritionist and health professionals  have mixed feelings about eating certain combinations of foods especially when fruit is involved.   There is not a general consensus on the matter but like with everything else, certain combinations of things counteract the benefits of other things.


    Angelique
    Thank you mommy.  Nonetheless, I ate vegetables, fruit and fish all in 1 dish on numerous occasions and I'm still alive to talk about it. So there!


    Mom
    Yes you did and you had the gas to prove it.  Looks like you lost a few pounds too.


    Angelique
    Cute mom so cute, I think it's time to just give the recipes now.

    Soulful eating
    Angelique & Joyce 



    The Ultimate Salad
    6 servings

    Ingredients
    For the Salad:
    1 small stalk broccoli
    6 ounces spinach or 1 bunch kale or mustard greens
    1 large Carrots, grated
    ½ -1 cup black beans
    2 Roma tomatoes, diced
    1 avocado, diced
    2 mangoes, diced
    2 kiwis, diced
    1 cup strawberries, sliced
    2 apples, diced
    1 cup blueberries
    ½ - 1 cup almond, slithers

    For the Dressing:
     Strawberry Orange Vinaigrette
    Yields 1 cup

    6 large strawberries
    ¼ cup white wine vinegar
    ¼ cup orange juice
    ¼ teaspoon salt
    ½ teaspoon granulated garlic
    ½ teaspoon black pepper
    ½ cup extra virgin olive oil



    Instructions

    For Dressing:
    Place strawberries, vinegar, juice, salt, garlic and pepper in a blender and puree until strawberries are a pulp.  Gradually drizzle in oil and continue pureeing until dressing thickens.
    Dressing can be made a day ahead of time.

    For Salad:
    Wash and cut broccoli into florettes, peel and grate the stalk.
    In a large bowl, add broccoli, spinach, carrots, black beans and tomatoes.
    Add ¼ cup of the dressing, mix thoroughly, and let vegetables sit in the refrigerator 3 hours.
    Place the fruit in a separate bowl and refrigerator until you are ready to serve the salad.  
    Just prior to serving, add the fruit and mix thoroughly.  If needed, add more dressing.
    Add almonds at time of serving.


     
    The Dynamite Fruit Salad
    4 - 6 Servings

    2 mangoes, diced
    2 kiwis, diced
    1 cup strawberries, sliced
    2 apples, diced
    1 cup blueberries
    ½ cup almond slithers

    Dice all ingredients a few hours prior to serving.  Place them in a bowl and refrigerate.
    The fruits will make their own juice, but you can also add a small amount of the Strawberry orange Vinaigrette just prior to serving for added flavor.
    Add almond slithers at time of serving.
      
    Oat-berry Mango Smoothie
    2 servings

    ½ cup old fashion oats (uncooked)
    1 cup soy milk, plain
    ½ teaspoon vanilla extract
    1 mango diced
    ½ cup strawberries
    ½ cup blueberries

    Place all ingredients in a blender and process until smooth 1 – 2 minutes.  Serve in a frosted glass or refrigerate until cold.


    Note: Fruit can be fresh or frozen


    The Ultimate Salad



    The Ultimate Salad
    6 servings

    Ingredients

    1 small stalk broccoli
    6 ounces spinach or 1 bunch kale or mustard greens
    1 large Carrots, grated
    ½ -1 cup black beans
    2 Roma tomatoes, diced
    1 avocado, diced
    2 mangoes, diced
    2 kiwis, diced
    1 cup strawberries, sliced
    2 apples, diced
    1 cup blueberries
    ½ - 1 cup almond, slithers
    Instructions
    Wash and cut broccoli into florettes, peel and grate the stalk.
    In a large bowl, add broccoli, spinach, carrots, black beans and tomatoes.
    Add ¼ cup of dressing, mix thoroughly, and let vegetables sit in the refrigerator 3 hours.
    Place the fruit in a separate bowl and refrigerator until you are ready to serve the salad.  
    Just prior to serving, add the fruit and mix thoroughly.  If needed, add more dressing.
    Add almonds at time of serving.


    Strawberry Orange Vinaigrette


    Strawberry Orange Vinaigrette
    Yields 1 cup
     
     
    6 large strawberries
    ¼ cup white wine vinegar
    ¼ cup orange juice
    ¼ teaspoon salt
    ½ teaspoon granulated garlic
    ½ teaspoon black pepper
    ½ cup extra virgin olive oil

    Instructions
     
    Place strawberries, vinegar, juice, salt, garlic and pepper in a blender and puree until strawberries are a pulp.  Gradually drizzle in oil and continue pureeing until dressing thickens.
    Dressing can be made a day ahead of time.

    The Dynamite Fruit Salad



     
    The Dynamite Fruit Salad
    4 - 6 Servings

    2 mangoes, diced
    2 kiwis, diced
    1 cup strawberries, sliced
    2 apples, diced
    1 cup blueberries
    ½ cup almond slithers

    Dice all ingredients a few hours prior to serving.  Place them in a bowl and refrigerate.
    The fruits will make their own juice, but you can also add a small amount of the Strawberry orange Vinaigrette just prior to serving for added flavor.
    Add almond slithers at time of serving.

    Oat-berry Mango Smoothie

      
    Oat-berry Mango Smoothie
    2 servings

    ½ cup old fashion oats (uncooked)
    1 cup soy milk, plain
    ½ teaspoon vanilla extract
    1 mango diced
    ½ cup strawberries
    ½ cup blueberries

    Place all ingredients in a blender and process until smooth 1 – 2 minutes.  
    Serve in a frosted glass or refrigerate until cold.
     
    Note: Fruit can be fresh or frozen.

    Tuesday, June 7, 2011

    Foods That Keep You Well

    Information obtained from:  http://www.att.net/s/s.dll?ep=18250&ch=fh/mss

    Leafy Greens

    Spinach, kale, and mustard greens work as a triple threat, loaded with antioxidants, fiber, and iron. Add flavor to these veggies without losing their nutritional value by steaming them.
    Recommended Serving Size: 1 cup raw, 1/2 cup cooked, 20 calories

    For a boost of fiber, start your day off with steel-cut oats mixed with raisins and apples. Oatmeal has a low glycemic index, which will help you feel energized all day long and keep hunger at bay. Avoid instant oatmeal -- it's typically loaded with sugar.
<br/>Recommended serving size: Raw, 1/3 cup, 113 calories. Made with water, heaping 3/4 cup, 98 calories

    Oatmeal

    For a boost of fiber, start your day off with steel-cut oats mixed with raisins and apples. Oatmeal has a low glycemic index, which will help you feel energized all day long and keep hunger at bay. Avoid instant oatmeal -- it's typically loaded with sugar.
    Recommended serving size: Raw, 1/3 cup, 113 calories. Made with water, heaping 3/4 cup, 98 calories


    According to studies, the lycopene in this juicy topical fruit may help prevent macular degeneration, a common cause of vision loss, especially in older people. Mangoes also have high amount of disease-fighting antioxidants, fiber, and potassium.
<br/>
Recommended Serving Size: 1 fruit, 135 calories

    Mangoes

    According to studies, the lycopene in this juicy topical fruit may help prevent macular degeneration, a common cause of vision loss, especially in older people. Mangoes also have high amount of disease-fighting antioxidants, fiber, and potassium.
    Recommended Serving Size: 1 fruit, 135 calories

    Another fruit that can help keep your eyesight sharp and ward off macular degeneration: kiwis, thanks to their high dose of lutein. They're also packed with vitamin C, fiber, and potassium.
<br/>Recommended Serving Size: 1 kiwi fruit, 50 calories

    Kiwi

    Another fruit that can help keep your eyesight sharp and ward off macular degeneration: kiwis, thanks to their high dose of lutein. They're also packed with vitamin C, fiber, and potassium.
    Recommended Serving Size: 1 kiwi fruit, 50 calories


    You won't find another food with more beta-carotene than carrots. The compound is a form of vitamin A that's full of antioxidant properties and is responsible for the vegetable's bright orange color.
<br/>Recommended Serving Size: 1/2 cup steamed carrots, about 27 calories

    Carrots

    You won't find another food with more beta-carotene than carrots. The compound is a form of vitamin A that's full of antioxidant properties and is responsible for the vegetable's bright orange color.
    Recommended Serving Size: 1/2 cup steamed carrots, about 27 calories


    Broccoli packs a healthy dose of disease-fighting antioxidants and vitamins A and C. It's also filled with good-for-you nutrients like calcium, potassium, and fiber.
<br/>Recommended Serving Size: 1 cup of raw fresh florets, 44 milligrams of calcium, 66 calories

    Broccoli

    Broccoli packs a healthy dose of disease-fighting antioxidants and vitamins A and C. It's also filled with good-for-you nutrients like calcium, potassium, and fiber.
    Recommended Serving Size: 1 cup of raw fresh florets, 44 milligrams of calcium, 66 calories


    Looking for an easy way to relieve stress? Try crunching on unsalted almonds to get some aggression out. The nuts are a good source of vitamin B2 and E, as well as magnesium and zinc. Like vitamin C, vitamin E has been shown to fight the free radicals that can cause heart disease.
<br/>Recommended Serving Size: Shelled almonds, 1/3 cup, 306 calories

    Almonds

    Looking for an easy way to relieve stress? Try crunching on unsalted almonds to get some aggression out. The nuts are a good source of vitamin B2 and E, as well as magnesium and zinc. Like vitamin C, vitamin E has been shown to fight the free radicals that can cause heart disease.
    Recommended Serving Size: Shelled almonds, 1/3 cup, 306 calories

    The ultimate superfood, tomatoes contain lycopene, a proven heart disease fighter, and they're a good source of vitamins A, C, and E.
<br/>Recommended Serving Size: 1 cup sliced tomatoes, about 32 calories; or 1 cup cherry tomatoes, about 27 calories

    Tomatoes

    The ultimate superfood, tomatoes contain lycopene, a proven heart disease fighter, and they're a good source of vitamins A, C, and E.
    Recommended Serving Size: 1 cup sliced tomatoes, about 32 calories; or 1 cup cherry tomatoes, about 27 calories

    If you're craving something sweet, skip the cookies and grab a handful of strawberries or raspberries instead. (In winter, frozen berries make a tasty and equally healthy alternative.) These nutrient-rich fruits are loaded with fiber and vitamin C.
<br/>Recommended Serving Size: 1/2 cup, 60 calories

    Strawberries

    If you're craving something sweet, skip the cookies and grab a handful of strawberries or raspberries instead. (In winter, frozen berries make a tasty and equally healthy alternative.) These nutrient-rich fruits are loaded with fiber and vitamin C.
    Recommended Serving Size: 1/2 cup, 60 calories


    Apples have a low glycemic index, which can help curb hunger, and they're packed with vitamin C. They're also an excellent source of soluble fiber, which can lower your cholesterol and glucose levels.
<br/>Recommended serving size: 1 apple, 47 calories

    Apples

    Apples have a low glycemic index, which can help curb hunger, and they're packed with vitamin C. They're also an excellent source of soluble fiber, which can lower your cholesterol and glucose levels.
    Recommended serving size: 1 apple, 47 calories


    Avocados contain vitamin E, which can help keep your eyesight sharp. The monounsaturated fat in avocados has also been shown to improve the overall health of your hair and skin.
<br/>Recommended Serving Size: 1/2 cup, 80 calories

    Avocados

    Avocados contain vitamin E, which can help keep your eyesight sharp. The monounsaturated fat in avocados has also been shown to improve the overall health of your hair and skin.
    Recommended Serving Size: 1/2 cup, 80 calories

    These green veggies are an ample source of fiber. Stay away from canned peas, which are loaded with sodium.
<br/>Recommended Serving Size: 1/2 cup cooked or frozen peas, 30 calories

    Peas

    These green veggies are an ample source of fiber. Stay away from canned peas, which are loaded with sodium.
    Recommended Serving Size: 1/2 cup cooked or frozen peas, 30 calories


    Beans are an ideal source of protein, fiber, magnesium, zinc, calcium, and iron. They're also high in folic acid, which can significantly reduce the risk of birth defects. Consume dried beans instead of the canned varieties, which often contain high amounts of sodium and fat.
<br/>Recommended Serving Size: 1 cup cooked, approximately 225 calories

    Beans

    Beans are an ideal source of protein, fiber, magnesium, zinc, calcium, and iron. They're also high in folic acid, which can significantly reduce the risk of birth defects. Consume dried beans instead of the canned varieties, which often contain high amounts of sodium and fat.
    Recommended Serving Size: 1 cup cooked, approximately 225 calories



    Feeling a bit forgetful? Try adding blueberries to your diet: Studies show that this fruit may help combat short-term memory loss -- plus, it's full of disease-fighting antioxidants.
<br/> Recommended Serving Size: 1/2 cup, 40 calories

    Blueberries

    Feeling a bit forgetful? Try adding blueberries to your diet: Studies show that this fruit may help combat short-term memory loss -- plus, it's full of disease-fighting antioxidants.
    Recommended Serving Size: 1/2 cup, 40 calories

    Note from Mom:  I took the easy route and with the exception of the oats, peas and beans, I tossed everything together and topped it off with a Balsamic vinaigrette dressing.   Boy was it heavenly!

    Angelique
    Yeah, she made so much we ate it for 3 days, but I'm not complaining, it was really good and filling.  I preferred the Asian Style vinaigrette  on mine and I also added black beans.

    Soulful Eating
    Angelique & Joyce