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Quinoa and Kale Salad with Lemon Vinaigrette
This fresh and vibrant salad is nutrient-dense, perfect for anyone looking to eat healthy. Quinoa and Kale are both superfoods packed with vitamins, minerals, and fibers. The lemon vinaigrette adds a zesty complement, making it perfect for Flag Day gatherings.
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water
- 100g kale, roughly chopped
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1/4 cup slivered almonds, toasted
- 2 tablespoons hemp seeds
- 1/4 cup fresh lemon juice
- 2 tablespoons olive oil
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions:
- In a medium saucepan, bring the water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender.
- Let the quinoa cool. Fluff it with a fork and transfer to a large salad bowl.
- Add the kale, diced bell peppers, almonds, and hemp seeds to the bowl.
- In a small bowl, whisk together lemon juice, olive oil, garlic, salt, and pepper. Pour over the salad and toss to coat.
This dish is healthy due to its high fiber content from quinoa and kale, alongside healthy fats from olive oil and almonds.
Grilled Chicken and Asparagus with Balsamic Glaze
Grilled chicken breast and asparagus make a simple yet elegant combination. The balsamic glaze adds a touch of sweetness that enhances the natural flavors, a perfect light meal suitable for festive occasions like Flag Day.
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 pound asparagus, trimmed
- 1/4 cup balsamic vinegar
- 1 tablespoon honey
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions:
- Preheat grill to medium-high heat. Season the chicken with garlic powder, salt, and pepper.
- Grill chicken for 6-7 minutes per side, or until cooked through and juices run clear.
- While the chicken is grilling, in a small saucepan, combine balsamic vinegar and honey. Simmer until reduced by half to form a glaze.
- Toss asparagus with olive oil, salt, and pepper. Grill for about 5-6 minutes until tender.
- Serve chicken and asparagus drizzled with balsamic glaze.
The chicken provides lean protein, while asparagus is low in calories but high in nutrients, and the balsamic glaze adds flavor without the need for heavy sauces.
Cauliflower Rice Stir Fry
This low-carb alternative to traditional fried rice is not only quick to prepare but bursting with flavors and nutrients. Perfect for a healthy Flag Day meal.
Ingredients:
- 1 large head cauliflower, cut into florets
- 2 tablespoons sesame oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup frozen peas and carrots
- 2 tablespoons soy sauce (or tamari)
- 1/4 cup chopped green onions
- 1 tablespoon sesame seeds
Instructions:
- Place cauliflower florets into a food processor and pulse until it resembles rice.
- In a large pan, heat sesame oil over medium heat. Add onion and garlic, sauté until fragrant.
- Add peas and carrots, cook for another 3 minutes.
- Stir in cauliflower rice and soy sauce, cooking until cauliflower is tender, about 5-6 minutes.
- Toss with green onions and sesame seeds before serving.
This recipe is rich in fiber and vitamins from the cauliflower while providing a low-calorie substitute for traditional rice.
Berry and Yogurt Parfait
For a sweet yet healthy treat, this parfait layers creamy yogurt with fresh berries and a touch of granola, making it a delightful finish for a Flag Day menu.
Ingredients:
- 2 cups Greek yogurt
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1/2 cup granola (preferably low sugar)
- 1 tablespoon honey or maple syrup
- Fresh mint leaves for garnish
Instructions:
- In serving glasses, layer yogurt, a handful of berries, a drizzle of honey, and a sprinkle of granola.
- Repeat the layering process until the glasses are full.
- Top each parfait with a few berries and a sprig of mint.
The high protein content from yogurt aids in muscle maintenance, while berries are antioxidants-rich, contributing to overall health.
Stuffed Bell Peppers
These colorful stuffed peppers are not only visually appealing but also packed with nutrients. They are an excellent choice for a filling yet healthy Flag Day dish.
Ingredients:
- 4 large bell peppers, any color
- 1 cup cooked brown rice
- 1 can (15 oz) black beans, rinsed and drained
- 1 cup corn kernels
- 1 cup salsa
- 1 teaspoon cumin
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
Instructions:
- Preheat oven to 375°F (190°C). Cut the tops off the peppers and remove the seeds.
- In a large bowl, combine rice, beans, corn, salsa, cumin, salt, and pepper.
- Spoon the mixture into each pepper, packing it tightly.
- Place peppers in a baking dish, cover with foil, and bake for 30 minutes.
- If using, uncover and sprinkle cheese over the top. Bake for an additional 10 minutes until cheese is melted.
This dish is high in fiber and plant-based protein, with plenty of essential vitamins from both the peppers and the filling.
Spinach and Mushroom Frittata
As an elegant main dish or a satisfying side, this frittata is protein-rich and full of flavor, with a texture that is sure to please your Flag Day guests.
Ingredients:
- 6 large eggs
- 1/4 cup milk
- 1 cup fresh spinach, chopped
- 1 cup mushrooms, sliced
- 1/2 cup chopped onion
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/4 cup shredded cheese (optional)
Instructions:
- Preheat oven to 350°F (175°C). In a bowl, whisk eggs, milk, salt, and pepper.
- In a skillet, heat olive oil over medium heat. Sauté onion and mushrooms until soft, about 5 minutes.
- Add spinach and cook until wilted.
- Pour egg mixture over the vegetables in the skillet. Cook for a few minutes until edges start to set.
- Transfer skillet to the oven and bake until the eggs are fully set, about 15 minutes. If using cheese, sprinkle it over the top before baking.
This frittata provides a balanced meal with protein from eggs and numerous health benefits from spinach, making it a staple for healthy eating.
