Apple Cranberry Wheat Berry Salad

cbogosian2:

Still one of my favorite fall dishes! Packed full of nutrients from the whole grains, spinach, apples, and pecans!

Originally posted on Executive Dining's Nourishment:

A great fall dish – both as a side or as the main entree! If making ahead of time, stir in the baby spinach apples, and pecans right before serving. 

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Ingredients:
1 cup uncooked wheat berries, rinsed
salt & ground black pepper, to taste
1 Tbsp apple cider vinegar
1 tsp coarse ground Dijon mustard
1 tsp pure maple syrup
1 Tbsp apple cider (or 100% apple juice)
2 Tbsp extra virgin olive oil
1/2 cup dried cranberries
1/2 cup pecan halves, toasted and chopped
2 packed cups baby spinach
1 large apple, chopped

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Lemon & White Wine Marinated Grilled Chicken

A quick and easy weeknight meal — a perfect excuse to open up a bottle of dry white wine on a Wednesday! Serve with a side of grilled or oven roasted vegetables and whole grain pasta for a complete and balanced meal. 

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Ingredients:
1 Tbsp grated lemon rind
2 Tbsp fresh lemon juice
2 Tbsp dry white wine
2 Tbsp extra-virgin olive oil
1 Tbsp fresh oregano leaves
1/2 tsp dried dill
1/4 tsp crushed red pepper
2 medium garlic cloves, minced
4 (6-oz) skinless, boneless chicken breast halves
cooking spray Continue reading

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September is Whole Grains Month

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Turkey and Oat Burgers

September is national whole grains month! Try this healthy turkey burger mixed with oats and served on a whole wheat bun for a double whole grain rich meal! Perfect for a late summer backyard barbecue. Serve with grilled veggies or a fresh fruit salad for a complete meal.

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Ingredients:
1 cup regular oats
1 cup finely chopped onion
1 Tbsp chili powder
2 large egg whites, lightly beaten
1 (14.5 oz) can diced tomatoes, drained well
1 1/2 pounds ground turkey
cooking spray
6 (2-oz) whole wheat sandwich buns, toasted
tomato slices, and lettuce leaves for topping Continue reading

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Black Bean Corn Salsa

A delicious salsa packed full of fresh summer vegetables! Not only served as just a dip with corn chips, but also great on top of grilled chicken or in a salad.

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Ingredients:
1 (15oz) can black beans, rinsed and drained
1 cup frozen corn kernels, thawed
1/2 cup chopped bell pepper
1 medium-large tomato, chopped
1/2 cup chopped fresh cilantro
8 small green onions, chopped
1 jalapeño, chopped
3 Tbsp lime juice
2 Tbsp balsamic vinegar
1/2 tsp salt
1/2 tsp ground black pepper
1/2 tsp ground cumin Continue reading

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Watermelon and Lime Granita

Watermelon season is in full swing! Try this fresh and cooling treat on a hot summer day. Start with a syrupy base, freeze, and scrape with a fork until fluffy. Mix it up with different fruits, or even throw a little alcohol into the mix for an adult version!

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Ingredients:
1/3 – 1/2 cup sugar
1/2 cup water
4 cups cubed seedless watermelon
1/2 cup fresh lime juice (about 5 limes)
lime wedges for garnishing, optional Continue reading

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Homemade Kombucha

Kombucha is a fermented tea drink rich in probiotics (healthy bacteria) – needed for a healthy gut! Probiotics provide the healthy bacteria needed to maintain a healthy gut and a healthy gut is needed for a healthy body. The intestines are where all the food nutrients are absorbed, and maintaining a healthy gut is key for proper absorption. All you need is a SCOBY, which stands for symbiotic culture of bacteria and yeast, and a few simple ingredients. You can either buy a SCOBY online or from a healthy food store, or get one from a friend because every time a batch is brewed, a new SCOBY is formed. Properly research homemade kombucha before experimenting with it!

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Ingredients:
14 cups water
8 tea bags (I used a combination of 6 black tea bags and 2 green tea bags)
1 cup granulated sugar
2 cups brewed plain kombucha
1 SCOBY

Tools Needed:
1 gallon glass jar
clean cotton cheese cloth
rubber band
plastic funnel
3-4 1 liter glass bottles (swing top works well) Continue reading

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