Recipes: Healthy Fourth of July meals - FOX13 News, WHBQ FOX 13

Recipes: Healthy Fourth of July meals

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CHICAGO (FOX 32 News) -

APL White Bean Chopped Salad (Great as a light side to your burgers- filled with veggies and fiber galore!)

Ingredients:

  • 1 ½ Cups Organic White Beans, cooked
  • 1 Cup Tomatoes (we used heirlooms,) chopped
  • 1 Red Bell Pepper, chopped
  • ¼ Cup Goat Cheese, fresh & organic (reserved until time to serve)
  • 5 Radishes, chopped
  • 1 Cup Parsley, chopped
  • 1 Cup Mint, chopped
  • ½ Cup Green Onions, chopped
  • 3 TB Cold-Pressed Extra Virgin Olive Oil
  • 3 TB Fresh Lemon Juice
  • ½ tsp Himalayan Crystal Salt
  • ¼ tsp Ground Black Pepper

Cooking Instructions:

1. Chop all of the veggies and put together in a large bowl. Reserve the oil, lemon, and goat cheese until ready to serve.

2. Voila!

APL Fiber-Powered Potato Salad ( With roasted potatoes, asparagus, & lentils)

Perfect with kebabs or grilled fish; the lentils add in fiber while the asparagus is a natural cleanser for your insides!

Ingredients:

For the Salad:

  • 1 Cup Steamed Lentils, we used Eden's Select to save time
  • 3 Medium Red Potatoes, sliced
  • 1 Bunch Asparagus, ends cut off
  • 1 Large Shallot, sliced into thin rings
  • 1 TB Cold-Pressed Extra Virgin Olive Oil, divided
  • Handful minced fresh tarragon

APL Mustard Dressing:

  • 2 TB Dijon Mustard
  • 2 Garlic Cloves, minced
  • 2 TB Coarse-Grained Mustard (we love Sir Kensington)
  • 4 TB Cold-Pressed Extra Virgin Olive Oil
  • 3 TB Fresh Lemon Juice
  • Pinch of Sea Salt, fine-grained

Cooking Instructions:

1. Preheat the oven to 400-degrees.

2. Steam your lentils according to the package or drain the can and place them in a large bowl.

3. Slice the potatoes and place them on a baking sheet- drizzle with 1/2 TB oil. Bake for 30-35 minutes or until lightly browned.

4. Meanwhile, in a griddle pan, grill the asparagus spears with the remaining olive oil over medium heat-roughly 8 minutes or until lightly browned.

5. Remove the asparagus spears and place in the bowl with the lentils, then toss the shallots into the pan and grill over medium heat until lightly browned-roughly 2 minutes.

6. Toss the shallots in with the asparagus and lentils. Cut the asparagus into thirds.

7. When the potatoes are done, place them in the bowl as well.

8. Top with fresh tarragon and drizzle with dressing when ready to serve. Reserve the rest of the dressing in a mason jar so it doesn't make the salad soggy and it will keep longer.

Roasted Brussel Sprouts Salad - Cabbage is healthy and these littler buggers are in that family giving you fiber and some tasty depth and more fiber with the pears.

Ingredients:

For the Salad:

  • 3 Cups Shredded Brussels Sprouts, roast them on a baking sheet, misted with oil at 350 degrees for roughly 10-12 minutes first and chop to shred
  • 3/4 Cups Grilled Onion Slices
  • 12 Organic Pear Slices
  • 3 TB Goat Cheese

For the Simple Champagne Vinaigrette Dressing:

  • 3 TB Extra Virgin Olive Oil
  • 3 TB Champagne Vinaigrette
  • 3 tsp Garlic, minced
  • 6 tsp Dijon Mustard

Cooking Instructions:

1. Roast the sprouts and grill the onions

2. Put the sprouts, onion, pear, and cheese in a large bowl and mix the dressing ingredients. Dress and enjoy!

Quinoa Greek Salad (makes 1 serving)

Goes with literally everything! The goal is to use more veggies than grains to keep you fuller longer and we love the protein that comes from the quinoa grain as well.

Ingredients:

  • 4 Cups Quinoa, cooked
  • 4 TB Kalamata Olives, chopped
  • 4 TB Feta
  • 4 TB Fresh Mint, chopped
  • 4 Cups Organic Cherry Tomatoes, halved
  • 4 Cups Organic Cucumber, peeled, sliced and then quartered
  • 4 Cups Kale Microgreens or Arugula
  • 4 Cups Sliced Onions, pan-grilled
  • 1/2 Cup Organic Hummus
  • Lemon Juice & Sea Salt, to taste

Cooking Instructions:

1. Just cook the quinoa according to package instructions, chop and measure out the rest, and mix it all together!


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