Thank you for attending the WMATA healthy cooking demonstration. Here are the recipes enjoy them!
Rice noodle salad with lime peanut dressing
This salad originally started out as a mason jar salad that I took in my lunch box. It was so good that I shared it with friends at lunch. Red cabbage is a member of the cruciferous vegetable family so it has anti-inflammatory and anti-cancer properties. The red purplish color is anti-aging and stress reducing as well.
2 tablespoons of toasted sesame oil
6 tablespoons of water
1 teaspoon of natural peanut butter
1 teaspoon of lime juice
1 teaspoon of Braggs Liquid amino acids
¼ teaspoon of maple syrup
1 cup of cucumber, sliced
1 cup of red, yellow and orange bell peppers, sliced
1 cup of carrots, shredded
1 cup of rice noodles, cooked
2 teaspoons of cilantro, finely chopped
1 scallion, chopped
1/2 cup of peanuts, chopped
2 cup of red cabbage, sliced
1 tablespoon of sesame seeds
1. Grate the carrot and cabbage together in a large bowl.
2. Add bell peppers, rice noodles, cilantro, scallions, and peanuts to the bowl.
3. In a separate small bowl, whisk together sesame oil, olive oil, peanut butter, lime juice, Braggs and maple syrup.
4. Pour over salad and toss. Serve.
MAKES 8 SERVINGS
Super Simple Guacamole
Guacamole can be used as a snack or a topping for salads, soups, or anything with black beans. This simple guacamole is great because avocados are a wonderful source of good fat. Avocadoes have incredible healing properties that range from anti-inflammatory, to heart health, to blood sugar balancing. Makes 6 Servings.
2 ripe avocadoes, peeled
Juice of 1 lime
1/4 cup of red onion, diced
1 garlic clove, minced
1/8 teaspoon of cumin
1/4 teaspoon of sea salt
1/4 cup of fresh cilantro, chopped
3 fresh red chilies, diced (optional)
1/2 cup of tomatoes, chopped*
1. Mash the avocados in a bowl.
2. Add lime juice, onion, garlic, cumin, salt, cilantro and chilies. Mix well.
3. Gently mix in the tomatoes.
* To make anti-inflammatory, omit tomatoes.
Prep time: 5 minutes
Nutrients per serving: Calories: 116, Total Fat: 10 g, Sat. Fat: 0g, Carbs: 8 g, Fiber: 5 g, Sugars: 1 g, Protein: 2 g, Sodium: 85 mg, Cholesterol: 0 mg
Vegetable Pasta with Pesto
I started out making this recipe with pasta and vegetables then I decided to skip the pasta all together. By replacing the pasta with vegetables, the servings of fiber are increased in this dish. High fiber meals are beneficial to heart health and digestive support.
Mushrooms support the immune system by reducing inflammation. Crimini mushrooms, in particular, are a valuable source of vitamin B12. This is great news for vegans. Makes 4 Servings.
Juice of one lemon
2 cups of tightly packed, fresh Basil leaves
1 cup of almonds
1 small garlic clove
2 tablespoons of extra virgin olive oil
½ teaspoon of sea salt
2 yellow squash
1 cup of mushrooms, diced
1 orange bell pepper, diced
1. In a blender, add lemon juice, basil, garlic, almonds, extra virgin olive oil and sea salt; blend until it becomes a thick paste.
2. Cut the yellow squash into long strips or use a spiralizer.
3. In a saucepan, add olive oil, mushrooms and orange bell peppers; sauté until tender.
4. Add pesto and toss them together.
Nutrients per serving: Calories: 230, Total Fat: 19 g, Sat. Fat: 2 g, Carbs: 12 g, Fiber: 5 g, Sugars: 4 g, Protein: 7 g, Sodium: 127 mg, Cholesterol: 0 mg