yourhealthharmony

Nutrition for Body and Soul

Mediterranean Chickpea Patties

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Ingredients

  • 1 (15.5-ounce) can chickpeas, rinsed and drained
  • 1/2 cup fresh flat-leaf parsley
  • 1 garlic clove, chopped
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 egg, whisked
  • 4 tablespoons all-purpose flour, divided (make substitutions where needed)
  • 2 tablespoons olive oil
  • 1/2 cup low-fat Greek-style yogurt
  • 3 tablespoons fresh lemon juice
  • 8 cups mixed salad greens
  • 1 cup grape tomatoes, halved
  • 1/2 small red onion, thinly sliced
  • Pita chips (optional)

How to Make It

Step 1

Pulse first 4 ingredients (through cumin) and 1/4 teaspoon each salt and pepper in a food processor until coarsely chopped and mixture comes together. Transfer to a bowl, add egg and 2 tablespoons flour; form into 8 (1/2-inch-thick) patties. Place remaining flour (or panko crumbs) in a small dish and roll patties in it with floured hands; tap off excess flour.

Step 2

Heat oil in a nonstick skillet over medium-high heat. Cook patties for 2-3 minutes per side or until golden.

Step 3

Whisk together the yogurt, lemon juice, and remaining salt and pepper. Divide greens, tomatoes, onion, and patties evenly among 4 plates; drizzle each salad with 2 tablespoons dressing. Serve with pita chips, if desired.

Enjoy!

Thank you Health for this yummy recipe!

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YEEHAW… Cowboy Caviar!

Doesn’t this Cowboy Caviar look yummy!!!

Cowboy-Main

Cowboy Caviar

(Thank you 12 Tomatoes for this yummy recipe!)

30 MINUTES TO PREPARE, SERVES 8

INGREDIENTS

  • 1 (15 oz.) can black beans, rinsed and drained
  • 1 (14 oz.) corn, rinsed and drained
  • 6 roma tomatoes
  • 1 avocado, diced
  • 1 green bell pepper, diced
  • 1 yellow bell pepper, diced
  • 1 jalapeño, seeds removed, minced
  • 1/2 red onion, diced
  • 3/4 cup Italian dressing
  • 1/2 cup fresh cilantro, finely chopped
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • Kosher salt and freshly ground pepper, to taste

PREPARATION

  1. Toss beans corn, tomatoes, bell peppers, jalapeño and red onion together in a large bowl.
  2. Season with salt and pepper, cumin and garlic powder, then add avocado and fresh cilantro.
  3. Mix gently with Italian dressing until everything is moistened.
  4. Taste and adjust seasoning, if necessary.
  5. Refrigerate for 15-30 minutes before serving.
  6. Enjoy!
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Avocado-Mango Salsa

A GREAT summer salsa!!  Yummy!

Thank you Cooking Light and myrecipes.com for this recipe!!!

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Ingredients

1/8 teaspoon kosher salt
1 1/4 cups chopped peeled avocado
1 cup chopped peeled mango
1 tablespoon finely chopped fresh cilantro
4 teaspoons fresh lime juice
Fresh cilantro sprigs (optional)
Combine 1/8 teaspoon salt, avocado, mango, chopped cilantro, and juice, tossing gently. Garnish with cilantro sprigs, if desired. Let stand 10 minutes. Serve with chips.
To make chips, read more…
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Spaghetti Squash, Quinoa and Parmesan Fritters

Doesn’t this look YUMMY!!!  Thank you Julia for the recipe!

Spaghetti Squash, Quinoa and Parmesan Fritters
by JULIA on OCTOBER 25, 2014
in APPETIZER, CHEESE, GLUTEN FREE, PARMESAN, QUINOA, RECIPE, SPAGHETTI SQUASH, SPINACH, VEGETABLES, VEGETARIAN

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Spaghetti Squash, Quinoa and Parmesan Fritters – delicious, healthy snack that everybody in your family will love!

Quinoa tastes AMAZING in this recipe! If you like quinoa you will like it even more after making these savory mini cakes.

spaghetti squash quinoa cakes with sour cream, fritters with Greek yogurt

To make these spaghetti squash cakes, you will need to precook the spaghetti squash in the oven as described in the instructions below. IMPORTANT STEP: After you baked the squash, cooled it, and scraped it with a fork to remove the flesh in long strands, wring out the spaghetti squash by wrapping portions of it in paper towels and squeezing hard with your hands over the sink. Be careful not to drop the spaghetti squash into the sink if the paper towel breaks. Try to get rid of as much liquid as you can. Then, mix in the spaghetti squash with the rest of the ingredients:

mixing cheeses, quinoa and spaghetti squash to make cakes or fritters

The key to making fritters successfully and making sure they don’t stick to the pan is to heat your skillet very hot before adding fritters. By that, I mean that you will need to heat the skillet before even adding oil (otherwise oil will burn). Once the skillet is heated and very hot, add oil which should sizzle immediately and roll all over the pan. Then add tablespoonfuls of fritters. They should not stick at all. They would stick, however, if your skillet is not hot enough. Experiment and you’ll see. 🙂 Get your skillet very hot only for the first batch of fritters, then you can reduce the heat because the skillet will already be heated through enough.

frying fritters on the skillet

Note that the recipe includes spinach which I mainly add because it makes fritters more colorful, and it also adds nice flavor. You can see that spinach is OPTIONAL in my ingredient list, as I mainly add it for color.

how to make fritters, how to flip fritters, spaghetti squash quinoa cakes

If you ever made crepes, you will find that making fritters is very similar to making crepes in terms of how hot you want to get your skillet for the very first batch of fritters.

how to cook spaghetti squash, best way to cook spaghetti squash

These fritters taste amazing with a dollop of sour cream on top:

gluten free fritters, gluten free snacks, gluten free appetizers, gluten free recipe ideas

Or just plain – you’ll love them either way:

spinach fritters, quinoa spinach fritters, quinoa spinach cakes, spaghetti squash spinach fritters
Spaghetti Squash, Quinoa and Parmesan Fritters
Prep Time: 30 minutes

Cook Time: 30 minutes

Total Time: 1 hour

Yield: 14 fritters

Spaghetti Squash, Quinoa and Parmesan Fritters
Ingredients

2 eggs
2/3 cup flour (for gluten free version, use multi-purpose gluten-free King Arthur flour)
2 cups spaghetti squash, cooked and wringed out (see below)
2 cups quinoa, cooked
1/2 cup Parmesan cheese, freshly grated
¼ cup fresh spinach, finely chopped (OPTIONAL)
1/2 teaspoon salt
For garnish:
2 green onions, chopped
dollop of sour cream or Greek Yogurt
See a Creamy Sausage Risotto Recipe

Instructions
Preheat oven to 425 Fahrenheit.
Cut the squash in 2 halves, scrape out the seeds and the fiber out of each half. Spray oil over the cut sides of the squash. Spray the baking sheet with oil and place the squash on the baking sheet cut side down.
Bake for about 30-40 minutes. Remove it from the oven when it’s cooked through and soft, and let it cool. Flip the squash so that cut side faces up – that will speed up the cooling. After squash cools, scrape squash with a fork to remove flesh in long strands and transfer to a bowl. Let it cool.
Important: Wring out the spaghetti squash by wrapping small portions of it in paper towels and squeezing hard with your hands over the sink. Be careful not to drop the spaghetti squash into the sink if the paper towel breaks. Try to get rid of as much liquid as you can.
Cooked spaghetti squash can be refrigerated for 5 days. I prefer to cook spaghetti squash, refrigerate it and make fritters the next day or 2 days later – that allows spaghetti squash to drain the liquid out and get dryer, which is preferable for fritters.
Now, on to how to make fritters:
In a large bowl, using electric mixer, beat 2 eggs on high speed for 1-2 minutes. Add flour and continue beating for about 30 seconds to combine. To the same bowl, add spaghetti squash, quinoa, Parmesan cheese, finely chopped spinach, and 1/2 teaspoon of salt. Mix very well until all the mixture has uniform consistency. Taste and adjust seasoning, if necessary, even though it should be just perfect.
Heat a large skillet on high-medium heat until VERY hot. Only then add olive oil. It should sizzle and smoke right away. Using a tablespoon, spoon the tablespoon-ful of the batter for each fritter and drop on the skillet. Using a spatula, correct the shape of each fritter, making it flatter and rounder. Cook until the bottom side of each fritter is golden brown, about 1-2 minutes. Reduce heat to medium. Using spatula, flip fritters to the opposite side, and cook 1-2 more minutes. When flipping the fritters, you can use a spoon on the opposite side of spatula to help push each fritter onto the spatula and then flipping. Turn off the heat and let the fritters sit in the skillet (uncovered) for 2-3 more minutes (check the bottom to make sure it’s not burned – if it is too dark, remove fritters from the skillet immediately). Do 4 fritters at a time.
Serve as is, or top with the dollop of sour cream or Greek yogurt and chopped green onions (delicious if served this way!).

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Treasured Friends and Fabulous Food!

How many of you have a special buddy that you have known since grammar school..?  Maybe you go for 6 months without seeing them…but pick right up where you left off!  A comfortable, no work kind of relationship!!  I got together with Val and our mom’s the other day!  Val and I have been buddies since 6th grade, we have one of those special friendships!  And I treasure that!  She invited our mom’s to join us for lunch that day.  They hadn’t seen each other in a while!  So much fun!  We are so lucky to still have our mom’s! Val made an incredible lunch which I will share with you!

First of all she made Sweet & Savory Melon with a Balsamic Glaze..

8 thin slices of prosciutto, cut in half

1 cantaloupe, peeled and cut into balls or cubes

16 water-packed mozzarella balls

8 wooden skewers (or tooth picks, for appetizers)

Basil leaves for garnish

1 cup good-quality balsamic vinegar

**Fold the prosciutto, accordion-style, into a small square.  Then place melon, prosciutto, and mozzarella on skewers or tooth picks, adding basil leaves in between as desired!

**Pour balsamic vinegar into a small saucepan.  Bring to a boil and reduce to a simmer.  Simmer until it is reduced to about 1/4 cup, 10-15 minutes.  Remove from heat and cool.  Drizzle desired amount over skewers.  Serve immediately.  Refrigerate any leftovers.  The balsamic reduction would be really good on grilled veggies too!!!

Then Val made a Quinoa and Kale Salad that was awesome!

1 cup quinoa

1 can (15 oz.) garbanzo beans, drained and rinsed

1 cup grape or cherry tomatoes, halved

1 cup diced cucumber

1 cup crumbled feta cheese

1/4 cup finely chopped shallots

2 T. red wine vinegar

1/4 cup fresh lemon juice

2 tsp. honey

1 tsp. salt

1/2 tsp. freshly ground pepper1/2 cup extra virgin olive oil

3 cups baby kale, roughly chopped … she used regular organic, and it was great, a little more crunch!

1/4 cup pine nuts, toasted if desired!

**Cook quinoa according to package directions (make sure to rinse thoroughly before cooking).  Drain off any excess cooking liquid and cool completely.  When I make quinoa, I like to make extra, then I have it in the fridge to add into other dishes, such as grilled veggies!  Transfer to a large bowl and add garbanzo beans, tomatoes, cucumber, feta and shallots.

**In a separate bowl, whisk together red wine vinegar, lemon juice, honey, salt and pepper.  Slowly add olive oil, whisking as you go.  Pour over the quinoa mixture.  Then add chopped kale, tossing until combined.  Top with toasted pine nuts and serve immediately.  Refrigerate any leftovers.  Speaking of leftovers….Val’s husband loved it!!  By the way…Happy Anniversary #34 to the two of you!

This was so good, I had 2 helpings!!!

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Thank you Val for such a special visit and fabulous lunch!!

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