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Grilled Salmon with Quinoa and Kale Salad
This Grilled Salmon with Quinoa and Kale Salad is an excellent choice for a nutritious and balanced meal, rich in omega-3 fatty acids, high-quality protein, and fiber. It's perfect for a vibrant Columbus Day celebration. The salmon provides heart-healthy fats, while quinoa and kale offer antioxidants, vitamins, and minerals that promote weight loss and overall wellness.
Ingredients:
- 2 Salmon fillets
- 1 cup quinoa
- 2 cups kale, chopped
- 1 lemon, juiced and zested
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 tablespoon fresh dill, chopped
- 1 clove garlic, minced
- 1/2 cup cherry tomatoes, halved
Instructions:
- Preheat your grill to medium-high heat.
- Rinse quinoa under cold water. In a pot, bring quinoa and 2 cups water to a boil, then reduce heat and simmer for about 15 minutes until water is absorbed. Fluff with a fork and set aside.
- In a small bowl, mix lemon juice, lemon zest, olive oil, dill, and garlic. Season salmon fillets with salt and pepper, then brush with the mixture.
- Grill the salmon for about 4-5 minutes per side or until cooked through.
- In a large bowl, toss kale with a drizzle of olive oil, remaining lemon juice, salt, and pepper. Add quinoa and cherry tomatoes, and mix well.
- Plate the grilled salmon atop the quinoa and kale salad.
Sweet Potato and Black Bean Chili
This Sweet Potato and Black Bean Chili is a hearty, colorful dish full of protein, fiber, and essential nutrients, keeping you full and energized. Sweet potatoes provide complex carbohydrates for steady energy, while black beans offer protein and fiber crucial for weight management.
Ingredients:
- 2 large sweet potatoes, diced
- 1 can black beans, drained and rinsed
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 bell pepper, chopped
- 2 cups vegetable broth
Instructions:
- Heat olive oil in a large pot over medium heat. Add onion, garlic, and bell pepper; sauté until vegetables are softened.
- Add sweet potatoes, chili powder, cumin, salt, and pepper; cook for a few minutes.
- Add diced tomatoes, black beans, and vegetable broth. Bring to a simmer, cover, and cook for 30-40 minutes or until sweet potatoes are tender.
- Adjust seasoning as needed before serving.
Wild Rice and Mushroom Stuffed Peppers
These Wild Rice and Mushroom Stuffed Peppers are packed with complex carbs, fiber, and vitamins, making them a filling and satisfying meal. Using wild rice boosts antioxidant intake, while mushrooms add extra nutrients without extra calories.
Ingredients:
- 4 large bell peppers, halved and seeded
- 1 cup wild rice, cooked
- 2 cups mushrooms, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon fresh thyme, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/4 cup nutritional yeast
Instructions:
- Preheat oven to 375°F (190°C).
- In a skillet, heat olive oil over medium heat. Sauté onion, garlic, and mushrooms until softened.
- Mix cooked wild rice with mushroom mixture, thyme, nutritional yeast, salt, and pepper.
- Stuff each pepper half with the mixture and place in a baking dish. Cover with foil.
- Bake for 30-35 minutes or until peppers are tender.
Butternut Squash Soup with Toasted Pumpkin Seeds
Nutrient-rich and warming, this Butternut Squash Soup is vibrant with its combination of beta carotene and healthy fats. Pumpkin seeds not only garnish the soup but also offer extra protein and fiber, making this an ideal choice for a fall celebration.
Ingredients:
- 1 large butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 cup coconut milk
- 1 tablespoon olive oil
- 1 teaspoon ground nutmeg
- Salt and pepper to taste
- 1/4 cup pumpkin seeds, toasted
Instructions:
- Heat olive oil in a large pot over medium heat. Sauté onion and garlic until fragrant.
- Add butternut squash and stir. Pour in vegetable broth and bring to a boil. Reduce heat and simmer until squash is tender, about 20 minutes.
- Puree the soup using an immersion blender until smooth. Stir in coconut milk, nutmeg, salt, and pepper.
- Serve topped with toasted pumpkin seeds.
Roasted Brussels Sprouts with Cranberries and Walnuts
Roasted Brussels Sprouts with Cranberries and Walnuts provides a delightful crunch and sweetness, with fiber and healthy fats to support weight loss goals. Brussels sprouts are high in vitamin C and K, while walnuts supply omega-3 fatty acids.
Ingredients:
- 1 pound Brussels sprouts, halved
- 1/2 cup dried cranberries
- 1/2 cup walnuts, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 tablespoons balsamic vinegar
Instructions:
- Preheat oven to 400°F (200°C).
- Toss Brussels sprouts with olive oil, salt, and pepper, and spread on a baking sheet.
- Roast for 25-30 minutes, stirring halfway through, until golden brown.
- Remove from oven, drizzle with balsamic vinegar, sprinkle with cranberries and walnuts before serving.
Berry and Chia Seed Parfait
Start or end your meal with this delicious Berry and Chia Seed Parfait. The chia seeds are a high-fiber superfood that helps with digestion and fullness, while berries provide antioxidants for cellular health.
Ingredients:
- 1 cup mixed berries (blueberries, strawberries, raspberries)
- 1/4 cup chia seeds
- 1 1/2 cups almond milk
- 1 tablespoon honey (optional)
- 1/2 teaspoon vanilla extract
- 1/2 cup granola
Instructions:
- In a bowl, combine chia seeds, almond milk, honey, and vanilla extract. Stir well and refrigerate overnight.
- In serving glasses or bowls, layer the chia pudding, mixed berries, and granola.
- Repeat the layers and serve immediately.
