New here? Try 30 Days for $45

Week Two: Quinoa Salad

by | Feb 7, 2016 | Recipes, Teacher Training, Uncategorized

Week Two: Quinoa Salad

By Laura Olinger

Week One is behind us, and last week we had a recipe for Vegan Chili (did anyone get a chance to try it? Leave a comment about what you experienced!) This week is a Quinoa Salad with Peanut Sauce (optional). This dish is light and high in protein. Feel free to get creative with this since it is easy to customize.

Quinoa Salad with optional Peanut Sauce

Ingredients:

1 cup uncooked quinoa

2 cups water (for cooking the quinoa)

1 cup shredded red or green cabbage

1 red bell pepper, chopped

1 cup carrots, shredded or finely chopped

2 cups edamame

1/4 – 1/2 cup green onions, sliced

Fresh cilantro (optional)

 

Directions:

Cook the quinoa by placing it in a pot with the water and bringing to a boil; turn to low and simmer for 15 minutes, or until all the water is absorbed.

 

Transfer the cooked quinoa to a large bowl, and combine with the remaining prepared ingredients.

 

At this point, you can serve as is, or make the peanut dressing from the below recipe to stir in. (If you have a peanut allergy, try almond butter, cashew butter or sunflower seed butter!) Enjoy!

 

http://minimalistbaker.com/rainbow-spring-rolls-with-ginger-peanut-sauce/

 

Week One: Vegan Chili & Black Bean Salad

Week One: Vegan Chili & Black Bean Salad

by | Feb 1, 2016 | Recipes, Teacher Training

Week One: Vegan Chili & Black Bean and Corn Salad

by Laura Olinger

Week one of 40 Days to Personal Revolution (40DPR) is here! For many, the most challenging part of 40DPR is sticking with the healthy eating habits. Laura Olinger has taken the time to create some ideas for meals for each week, and she starts us off with some wholesome Vegan Chili to support a heating diet. This chili is great because you can share it with your spouse, kiddos, or save the leftovers for meals throughout the week!

Enjoy!

Week One

For a heating diet: Vegan Chili

Ingredients:

1/2 cup bulgur wheat*

1 cup hot water

28-ounce can crushed tomatoes

1 tablespoon olive oil

1 yellow onion, chopped

3 garlic cloves, minced or pressed

1 heaping teaspoon cumin

1 heaping teaspoon chili powder

1 heaping teaspoon cayenne

2 bell peppers, chopped

15-ounce can corn, drained

15-ounce can black beans, drained
 and rinsed

15-ounce can red kidney beans, drained and rinsed

 

Directions:

Place the bulgur and hot water in a small saucepan. Cover and bring to a boil on high heat, then turn down low and simmer gently for about ten minutes.

 

While the bulgur cooks, heat the olive oil in a large soup pot and sauté the onion, garlic, cumin, chili powder, and cayenne. When the onions are soft and a little translucent, stir in the bell peppers and sauté for another 2 to 3 minutes.

 

Add the tomatoes, corn, and beans into the pot. Stir, and continue to heat thoroughly on low heat.

 

Taste the bulgur. When it is cooked and chewy, add it to the pot. Simmer for a few minutes for the flavors to meld.

Serve and enjoy!

 

*Bulgur wheat can be found in the bulk section of many grocery stores; I buy mine at Whole Foods

 

 

For a Cooling Diet: Black Bean and Corn Salad

 

Ingredients:

2 15-ounce cans black beans

1 15-ounce can of no-salt added corn

1 avocado, peeled, pitted and diced

1 red bell pepper, chopped

1 yellow pepper, chopped

2 tomatoes, chopped

6 green onions, thinly sliced

Fresh cilantro (optional)

Lime juice, to taste

Salad greens, such as romaine or spinach

 

Directions:

Combine prepared black beans, corn, avocado, bell peppers, tomatoes, green onions, and optional cilantro in a large bowl and mix.

 

When ready to serve, place a bed of salad greens on a plate and spoon mixture on top. Finish with a squeeze of fresh lime juice if desired (or top with another light dressing.)