Tag Archives: food prep

lunch inspiration – mixed bean salad

May 15, 2012 by the healthy ginger

the sun is shining, the birds are singing, the trees are blossoming and I am already noticing a huge change in my taste-buds as the temperature continues to rise. to say that I’m loving being back home in the country is a complete understatement!

this mixed bean salad made the most perfect balance of light + hearty for a fresh and satisfying lunch. I decided to add my mixed bean salad to a couple heaping handfuls of romaine lettuce and added a handful of mary’s organic crackers.

 

Ingredients:

  • 3-4 cups of mixed beans (canned or pre-cooked are fine. If using canned preferably by a brand like ‘eden organic’ and make sure to rinse very well)
  • 1 cup green beans
  • 2 celery stalks
  • ¼ cup red onion
  • 2 cloves of garlic
  • large handful fresh parsley
  • sea salt + pepper to taste

Method:

  • Cook or rinse mixed beans and add to medium size bowl.
  • Wash + chop green beans into bite size pieces. Add a bit of water in a small sized pan or pot and bring water to a boil. Add beans + cook for 1-2 minutes. Add immediately to cold ice water and let sit.
  • Wash + chop celery, red onion, garlic + parsley. Add to bowl with beans.
  • Make dressing (recipe below).
  • Add green beans + dressing to mixture. Combine well + let sit in the fridge of 1-2 hours.
  • Add the bean mixture to a bed of greens.
  • Add sea salt + pepper to taste.

maple mustard dressing

  • ¼ up EVOO
  • 2 tbsp stone ground mustard (or other mustard of your choice)
  • 2 tbsp apple cider vinegar
  • 3 tbsp (pure + preferably local) maple syrup
  • juice of lemon
    • add to mason jar, shake well + serve.

the maple mustard dressing is the perfect sweet touch. I hope you will give this mixed bean salad a try. this can be made in advance and enjoyed throughout the week as an addition to a lunch or dinner.

and if you happen to be looking for some other easy to prep lunch idea’s read this.

I would love to know what are some of your favourite spring time salad’s you are whipping up in your kitchen …. please feel free to share :)  

have a wonderful day!

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{homemade} sushi

April 19, 2012 by the healthy ginger

I love sushi and to be honest of all the things I miss the most so far during this pregnancy it is raw fish + wine….. (in moderation of course ;) )

I usually always order vegetarian sushi anyways, but certainly enjoy a good dose of sashimi. people often think that sushi is a healthy option, and I’m not here to burst anyone’s bubble but….the sushi that most north american’s tend to consume certainly airs more on the side of UNhealthy vs. healthy. deep fried, tempura, cream cheese, spicy mayo, white rice and lots of soy sauce…. not necessarily beauty food per say.

while moderation is fine, why not make some of your very own sushi at home that is much more nutritious.

instead of white rice I used nutrient dense quinoa. fresh raw veggies. and braggs amino liquids or tarmari that are better options than sodium laden soy sauce.

Ingredients:

  • nori wraps
  • quinoa (I had mine pre-cooked which made this a very easy meal to prepare)
  • carrots
  • red bell pepper
  • avocado
  • other options: cucumber, avocado, shiitake mushrooms (sautéed + cooled), red cabbage …. the options are endless really.
  • option: if you don’t have any quinoa you could also substitute brown rice which is still a much better option than white rice
  • sesame seeds
  • a bit of water in a small bowl to help seal your rolls
  • materials: optional is a bamboo mat that you can affordably purchase at your local grocery or health food store to help roll each sushi roll

ingredients + method for dressing to be added to your quinoa/rice:

  • 2 tbsp tahini
  • 2 tbsp rice vinegar
  • 1 tbsp agave nectar
mix the three ingredients in a small bowl by whisking together. pour over your quinoa and combine well.

 

Method:

  1. prepare the dressing mixture to be added to your quinoa. add all ingredients to a small bowl + combine. pour over the quinoa and mix well.
  2. chop your vegetables or whatever you are using to fill your sushi rolls into small pieces (julienne style).
  3. now you are ready to assemble! lay a nori wrap on your bamboo mat if you are using one.
  4. spread your quinoa on a nori wrap, leaving about an inch around the perimeter of the wrap.
  5. on the left or right side of your wrap that now has the quinoa mixture on it, add a layer of your veggies.
  6. using your mat OR just your magical hands roll the nori over the layered veggies to start a roll. roll the entire wrap as tightly as you can and then using a bit of water on your fingers, rub some water on the nori wrap to seal the roll.
  7. set aside and continue rolling!

you can let these sit for a few moments in the fridge before cutting if you wish OR enjoy ASAP like I did. it helps to have a sharp knife to cut your rolls into pieces. and you can even make a hand roll like you see I did.

voila! tasty, healthy + super affordable sushi that you can make yourself.

I am in love with this quote that I read today ….

“There’s no need to wait for the bad things to be over. Change now. Love now. Live now. Don’t wait for people to give you permission to live, because they won’t.”

~ Kris Carr, Author

amen Miss Carr. think of the power you have today to start changing right NOW!?! believe and know that you are worth it!

sending you much love + the power to make some changes today!

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