Mediterranean Quinoa and Black Bean Salad

A crisp, tangy and surprisingly filling lunch. The quinoa and black beans provide plenty of protein to keep you satisfied until dinner. I have been obsessed with this salad for a while so, I am glad it fit well into my new gluten-free lifestyle:-)

Mediterranean Quinoa and Black Bean Salad
Ingredients:
1 cup quinoa
1 can Black beans
2 Organic tomato, seeded and diced
1 cup cucumber, seeded and diced
1/4 cup chopped scallions
1/4 cup olives, chopped
1/4 cup coarsely chopped fresh parsley
2 Tbs extra-virgin olive oil
1 Tbs white-wine vinegar
Freshly ground pepper, to taste

Directions:
1. Boil 2 cups of water. Add quinoa and reduce heat to low. Simmer for 15 minutes. Cool in a medium bowl.

2. Once cool, drain and rinse black beans and add them and the tomatoes, cucumbers, scallions, olives and parsley.

3. Whisk the remaining ingredients in a small bowl. Toss with the salad and serve.

Servings: 4

Cooking Times
Preparation Time: 5 minutes
Cooking Time: 15 minutes
Total Time: 20 minutes

Nutrition Facts
Serving size: 1/4 of a recipe (7.6 ounces).
Percent daily values based on custom values.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 305.12
Calories From Fat (30%) 91.55
% Daily Value
Total Fat 10.55g 18%
Saturated Fat 1.38g 13%
Cholesterol 0mg 0%
Sodium 191.35mg 8%
Potassium 715.32mg 20%
Total Carbohydrates 44.29g 21%
Fiber 7.85g 26%
Sugar 2.41g
Protein 10.45g 16%

Recipe Type: Gluten-free, Main Course, Organic, Salad, Vegetables

Source
Author: Susan Ewing

Chickpea Popcorn

There is nothing like a big bowl of buttery salty popcorn...unless you are like me, and carb sensitive and it gives you a headache. I found the perfect substitute on Dr. Oz's website. Instead of using salt and butter, this snack derives its flavor from spices and olive oil. It isn't exactly the same but you get the same crunch payoff:-) Here is how you do it:

First, preheat your oven to 350 degrees:

Then, rinse the chickpeas and spread them on a baking pan: 

Add a teaspoon each of garlic powder, cumin and oregano and drizzle with olive oil: 

Put it all in the oven:

Bake for 50 minutes: 

And here's what you get:-)

And here is the recipe and the stats: 

Chickpea Popcorn
Ingredients:
1 (15 oz) can chick peas, drained
1 tsp ground cumin
1 tsp garlic powder
1 tsp oregano
1 tsp olive oil

Directions:
1. Preheat oven to 350° F.

2. Mix chickpeas with all ingredients. Spread on a baking sheet and bake for 45 minutes or a bit longer until they’re extra crispy.

Servings: 4

Cooking Times
Preparation Time: 5 minutes
Cooking Time: 45 minutes
Total Time: 50 minutes

Nutrition Facts
Serving size: 1/4 of a recipe (3.9 ounces).
Percent daily values based on custom values.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 161.79
Calories From Fat (26%) 41.34
% Daily Value
Total Fat 4.75g 8%
Saturated Fat 0.6g 5%
Cholesterol 0mg 0%
Sodium 319.1mg 13%
Potassium 206.24mg 6%
Total Carbohydrates 25.03g 12%
Fiber 4.96g 17%
Sugar 0.2g
Protein 5.51g 9%

Recipe Type: Bean, Healthy, Snack

Source
Source: Dr. Oz
Web Page: http://www.doctoroz.com/videos/italian-chickpea-popcorn

Recipe Cost: $1.52

Serving Cost: $0.38

Falafel and Yogurt Sauce

On the road to health, this recipe fits the bill for good nutrition and low cost....especially when you pair it wth sales and coupons like this one:

Yoplait Greek Yogurt is on sale at Pick N Save for 10/$10.00
- Click here to save $0.30/1
= Final Price: As low as 1/$0.40 w/doubled coupons on Wednesday

Falafel and Yogurt Sauce
Ingredients: 
1 19-ounce can chickpeas, rinsed
4 scallions, trimmed and sliced
1 egg
2 Tbs all-purpose flour
1 Tbs chopped fresh oregano
1/2 tsp ground cumin
1/4 tsp salt
2 Tbs extra-virgin olive oil
2 6-1/2-inch whole-wheat pitas, halved and warmed, if desired
1/2 cup low-fat plain greek yogurt
1 Tbs lemon juice
1/3 cup chopped flat-leaf parsley
1/4 tsp salt
1 Clove Garlic
1/2 cup cucumber peeled, seeded and cut into 1/4-inch cubes

Directions:
1. Place chickpeas, scallions, egg, flour, oregano, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.) Form into 4 patties.

2. Heat oil in a large nonstick skillet over medium-high heat. Add patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.

3. To prepare sauce & serve: Meanwhile, combine yogurt, tahini, lemon juice, parsley and 1/4 teaspoon salt in a medium bowl. Divide the patties among the pitas and serve with the sauce.

Servings: 4

Cooking Times
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes

Nutrition Facts
Serving size: 1/4 of a recipe (9 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 404.21
Calories From Fat (24%) 98.1
% Daily Value
Total Fat 11.22g 17%
Saturated Fat 1.98g 10%
Cholesterol 54.71mg 18%
Sodium 883.25mg 37%
Potassium 594.71mg 17%
Total Carbohydrates 64.33g 21%
Fiber 9.87g 39%
Sugar 3.85g
Protein 15.44g 31%

Recipe Type: Bean, Healthy, Light Meal, Main Course, Quick Meals, Simple Supper, Vegetarian

Recipe Cost: $5.15 ($4.37 on sale)
Serving Cost: $1.29 ($1.09 on sale)



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I am posting this menu plan along with I'm an Organizing Junkie and $5 Dinners .

Mango and Black Bean Salsa

This sweet salsa will be the perfect accompaniment to any Cinco De Mayo table:-)

I took a bit of a bloggy break over the last couple weeks. But I am back and doing my menu planning with I'm an Organizing Junkie. So, here is my menu this week:




Also, $5 Dinners inspires us all to make low cost dinners. In that spirit, I am taking what Pick N Save has on sale, pairing it with coupons and coming up with the tastiest money saving around! Black beans were on sale for $1.00 (normally $1.29.) at Pick N Save. I grabbed a bunch to make my featured recipe today:

Mango and Black Bean Salsa
Ingredients:
1 lime, zested and juiced
1 tbs honey
1 clove garlic
1 tbs olive Oil
Salt and pepper, to taste
1 mango peeled and cut into 1/4-inch cubes
1 can (15 oz) black beans, drained and rinsed
1 onion, diced
1 sweet red pepper, diced
1 tbs parsley, chopped

Directions:
1. In a medium bowl, mix lime zest and juice, garlic and honey. Wisk in olive oil and season with salt and pepper to taste.

2. Toss mango, black beans, onion and red pepper with the sauce. Top with parsley.

3. Serve with your favorite mexican dish or with chips.

Servings: 8

Cooking Times
Preparation Time: 10 minutes
Total Time: 10 minutes

Nutrition Facts
Serving size: 1/8 of a recipe (4.4 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.

Amount Per Serving
Calories 141.34
Calories From Fat (14%) 19.11
% Daily Value
Total Fat 2.19g 3%
Saturated Fat 0.35g 2%
Cholesterol 0mg 0%
Sodium 128.26mg 5%
Potassium 349.37mg 10%
Total Carbohydrates 26.67g 9%
Fiber 6.12g 24%
Sugar 7.67g
Protein 5.97g 12%

Recipe Type
Appetizer, Mexican, Side Dish

Source
Author: Susan Ewing

Recipe: $3.75($2.26 on sale)
Serving: $0.47 ($0.28 on sale)






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Black Bean Soup

I am doing more menu planning with I'm an Organizing Junkie and finding more deals at Pick N Save for $5 Dinners and putting them together with great recipes:-)

Well, last week kind of fell apart with my mom getting a catherization. She is at home and fine now but it is really throwing me off and clogging up my schedule. This week, I am going to be running to and from 3 doctor appointments, a Girl Scout Service Area meeting, a PTO meeting, a hair appointment AND my youngest starts piano lessons this week. Pray for me!

Thank goodness Pick N Save is helping me out with my menu planning! They have beans on sale for $.89. (normally $1.09.)I bought a bunch to make Black Bean Soup. Check out the recipe below:-)

Here is everything that I am serving this week:

Monday: Spaghetti (Cleaning Day)

Tuesday: Chicken Pesto (Doctor Appointment/Girl Scout Service Area Meeting)

Wednesday: Black Bean Soup (See Reicpe Below) (PTO Meeting/Doctor Appointment)

Thursday: Leftovers (Doctor Appoitment/Piano Lessons)

Friday: Eat Out (Hair Appointment)

Black Bean Soup
Ingredients:
2 (15 ounce) cans BUSH'S® BEST Black Beans, undrained
1 (16 ounce) can reduced sodium chicken broth
1/2 cup salsa
1 Tbs chili powder
Shredded cheese (optional)
Sour cream (optional)
Chopped onion (optional)
Parsley (optional)

Directions:
Mash one can of beans with potato masher or food processor. Pour both cans of beans into medium saucepan. Add chicken broth, salsa, and chili powder. Bring to a boil. If desired top with shredded cheese, sour cream, onion, and cilantro.

Servings: 6

Cooking Times
Preparation Time: 5 minutes
Cooking Time: 15 minutes
Total Time: 20 minutes

Nutrition Facts
Serving size: 1/6 of a recipe (13.4 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 390.93
Calories From Fat (36%) 140.87
% Daily Value
Total Fat 16.04g 25%
Saturated Fat 9.36g 47%
Cholesterol 36.41mg 12%
Sodium 946.53mg 39%
Potassium 987.46mg 28%
Total Carbohydrates 42.32g 14%
Fiber 14.53g 58%
Sugar 2.3g
Protein 22.1g 44%

Recipe Type
Side Dish, Soup

Source
Author: Bush's Baked Beans
Source: http://vegetablewithmore.allrecipes.com/Recipe/Recipe.aspx?nprid=146466

Recipe Cost: $6.47 ($6.07 with sale!!!)
Serving Cost: $1.08 ($1.01 with sale!!!)

Creamy Avocado & White Bean Wrap

I am doing more menu planning with I'm an Organizing Junkie with great recipes:-)

It has been a crazy couple weeks for me. I played way too much and now, our trip to Kansas is upon us and I am completely unprepared! Not to mention, I still have to wrap up the end of the school year. Yikes! Hold on kid's it is going to be a bumpy ride:-)

This week, I am going to focus on getting ready for our road trip and as such, I am featuring a recipe that is road-friendly. Wish me luck:-)

Here is everything that I am serving this week:

Monday: Spaghetti (Cleaning Day/Early Bird Registration)

Tuesday: Chicken and Pasta

Wednesday: Pork Chops (Kindergarten Carnival)

Thursday: Eat in the Car (Last Day of School/Road Trip to Kansas)

Friday: Eat Out (Road Trip to Kansas)

Creamy Avocado & White Bean Wrap

Ingredients:
2 Tbs cider vinegar
1 Tbs canola oil
2 tsp finely chopped canned chipotle chile in adobo sauce, (see Note)
1/4 tsp salt
2 cups shredded red cabbage
1 medium carrot, shredded
1/4 cup chopped fresh cilantro
1 15-ounce can white beans, rinsed
1 ripe avocado
1/2 cup shredded sharp Cheddar cheese
2 Tbs minced red onion
4 8- to 10-inch whole-wheat wraps, or tortillas

Directions:
1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.

2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.

3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

Servings: 4

Cooking Times
Preparation Time: 25 minutes
Total Time: 25 minutes

Nutrition Facts
Serving size: 1/4 of a recipe (8.2 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 496.84
Calories From Fat (32%) 160.17
% Daily Value
Total Fat 18.47g 28%
Saturated Fat 4.63g 23%
Cholesterol 14.83mg 5%
Sodium 517.75mg 22%
Potassium 1318.83mg 38%
Total Carbohydrates 65.01g 22%
Fiber 12.03g 48%
Sugar 2.45g
Protein 21.4g 43%

Recipe Type
Appetizer

Tips
Ingredient Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep at least 2 weeks in the refrigerator or 6 months in the freezer.

Source
Web Page: http://www.eatingwell.com/recipes/creamy_avocado_white_bean_wrap.html

Recipe Cost: $4.75
Serving Cost: $1.19