5-Minute Greek Garbanzo Bean Salad

As a child I hated garbanzos beans (also known as chickpeas), but now with my big girl palate and vegetarian diet they are my favorite legumes with their delicious nutlike taste and buttery texture. I always have them on hand to add to salads, soups and pasta dishes. They also make a delicious entrée or side dish as in this easy and nutritious recipe.

Prep and Cook Time: 5 minutes
Serves 2

Ingredients:
•1 medium tomato, diced
•2 TBS parsley, chopped
•1/2 cup chopped cucumber
•1 TBS fresh lemon juice
•3 TBS extra virgin olive oil
•salt and pepper to taste
•1/2 medium red onion, chopped
•1/4 cup feta cheese
•6 sliced kalamata olives
•2 medium cloves garlic, minced or pressed
•1 15 oz can garbanzo beans, preferably organic or 2 cups cooked

Directions:
1.Press or mince garlic.
2.Drain liquid from garbanzo beans and rinse under cold running water; this helps prevent intestinal gas.
3.Combine all ingredients with lemon juice, olive oil, and salt and pepper to taste.


Nutritional FYI
Garbanzos (also called chickpeas) are a good source of cholesterol-lowering fiber Garbanzos' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, bulgar wheat and barley, garbanzos provide an extremely-low-fat, complete protein food.

Garlic Sautéed Spinach

Enjoy this quick and easy recipe that provides you with an excellent source of healthy promoting nutrients such as vitamin A, K, C, as well as manganese and folate.

Prep Time:6 min
Cook Time:4 min
Serves: 6

Ingredients
• 1 Lemon
• 1 1/2 pounds baby spinach leaves
•2 tablespoons good olive oil
•2 tablespoons chopped garlic (6 cloves)
•2 teaspoons kosher salt
•3/4 teaspoon freshly ground black pepper
•1 tablespoon unsalted butter
•Sea or kosher salt, optional
•Pinch red pepper flakes

Directions
Rinse the spinach well in cold water to make sure it's very clean. Spin it dry in a salad spinner, leaving just a little water clinging to the leaves.

In a very large pot or Dutch oven, heat the olive oil and sauté the garlic over medium heat for about 1 minute, but not until it's browned. Add all the spinach, the salt, and pepper to the pot, toss it with the garlic and oil, cover the pot, and cook it for 2 minutes. Uncover the pot, turn the heat on high, and cook the spinach for another minute, stirring with a wooden spoon, until all the spinach is wilted. Using a slotted spoon, lift the spinach to a serving bowl and top with the butter, a squeeze of lemon, and a sprinkling of sea or kosher salt. Serve hot.

Carrot Raisin Super Salad

Great recipe that you can enjoy for lunch, dinner, or snack. And it's loaded with health-promoting vitamin A— in fact one serving provides 133% of your Daily Value for this important nutrient!

Prep and Cook Time: 15 minutes
Serves 4

Ingredients:
• 2-3 medium carrots (2 cups peeled and shredded)
• 1/2 cup raisins
• 1/2 cup chopped fresh or canned pineapple
• 1 TBS chopped cilantro

Dressing
• 1/4 tsp turmeric
• 1/2 TBS honey
• 1 tsp orange zest
• 1 TBS fresh lemon juice
• 1 TBS extra virgin olive oil
• salt and white pepper to taste

Directions:
1. Blend all dressing ingredients together in blender adding olive oil a little at a time at end.
2. Shred carrots in food processor or use a hand grater, which will take a little more time. Depending on how big they are, it will take about 2 or 3 carrots.
3. Mix carrots with raisins and pineapple, and toss with desired amount of dressing. Stir in chopped cilantro.

Nutritional FYI
Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.

Turmeric the bright yellow of the spice rainbow, is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest pain, and colic.

Cooling Cucumber & Seaweed Salad

Prep time:15
Servings:6-8

Ingredients
1/4 cup honey
1/4 cup rice vinegar
1/4 cup rice vinegar
1/8" thick slice of fresh ginger root, minced
1/3 cup carrot grated or ribbons {cut with veggie peeler}
3 - 6 strands Wakame seaweed, soaked and cut in thin strips
1 large english cucumber grated or ribbons {cut with veggie peeler}
1/3 cup toasted, raw, or black sesame seeds {combination is nice too!}

Preparation

Soak Wakame in warm water.

Combine first 3 ingredients to allow ginger to permeate the vinegar while you slice the cucumber and grate the carrots.Toss vegetables with the vinegar mixture as you drain and cut the Wacame - toss into salad.Cover and refrigerate for 3 - 4 hours. Just before serving sprinkle with seasme seeds

Nutritional FYI...
Wakame seaweed health benefits are: high in calcium, iron, iodine, phosphorous, potassium, and vitamins A and B.

You can find quality sea vegetables at most specialty food stores. To ensure food safety, look for small companies that bear the USDA Organic label or use the word “wild” on the package.

Peach & Papaya Smoothie

This is a delicious way to combine fruit with protein to energize you any time of day. One serving provides you with a rich source of health-promoting nutrients such as vitamin C, folate, manganese, and iodine. Enjoy!

Prep and Cook Time: 5 minutes

Ingredients:
•1 medium papaya
•1 medium ripe banana
•1 tablespoon tahini paste
•1-1/2 cups pineapple juice
•1 cup low-fat plain or peach yogurt
•1 cup peaches(fresh, frozen or canned)

Directions:
Scoop out flesh from papaya with spoon. Add to blender with rest of ingredients. Blend until smooth. Serves 2 (8 oz glasses each)

Tri-Color Spiral Pasta Salad

Ingredients
•1 (16 ounce) package uncooked tri-color spiral pasta
•1 cup thinly sliced or grated carrots
•1 cup shelled edemame or sweet peas
•1/2 cup chopped red bell pepper
•1/2 cup chopped yellow bell pepper
•1 pint grape tomatoes, halved
•1/2 cup thinly sliced red onions
•1 (16-ounce) bottle raspberry salad dressing
•1/2 cup grated Parmesan
•2 tablespoon of old fashioned grain mustard
•1/2 cup sliced black onions
•1 large jar of artichoke hearts in oil/marinade
•1 cup cooked broccoli florets
•1 jar roasted red peppers, diced

Directions
Cook pasta in large pot of salted boiling water until al dente. Rinse under cold water, and drain.

Mix veggies and cooled pasta together. Pour the dressing over mixture, add the Parmesan and mix well. Chill before serving.

Prep Time:10 min
Inactive Prep Time:1 hr 0 min
Cook Time:10 min
Serves:8 to 10 servings

Avocado & Red Onion Salad

Ingredients

3 Hass avocados, thinly sliced
1 tablespoon(s) red wine vinegar
1/4 small red onion, very thinly sliced
1 tablespoon(s) extra-virgin olive oil
Salt and freshly ground pepper to taste

Directions

Arrange the avocado slices on a platter and top with the onion. Drizzle with the olive oil and vinegar and season with salt and pepper. Serve right away.

Serves:6
Prep time: 10 minutes

Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid.