Luci's Healthy Marketplace shares healthy recipes for the new year.
· ¼ cup Bob’s Red Mill Muesli Mix
· ½ cup plain or vanilla yogurt or kefir, milk or fruit juice
· 1 Tablespoon honey, to taste
· ½ cup Frozen or Fresh organic blueberries
· 1 Tablespoon almonds, pecans or walnuts, chopped
Combine all ingredients to a bowl and mix. You can add any kind of fresh fruit or nuts of your liking. Store overnight in an air tight container and enjoy!
Note: Quadruple the recipe and enjoy all week long.
Lo-Carb Gobbler Wrap
2 or 3 slices of Turkey
Hand full of Spring Mix
¼ cup tomato
¼ avocado sliced
¼ sliced or cubed cucumbers
¼ sliced or cubed tomatoes
2 tablespoon citrus vinaigrette
Place two to three slices of turkey flat on a plate
Lay spring mix on turkey slices
Top with avocado slices, cucumbers and tomatoes
Pour Citrus Vinaigrette
Whole Wheat Pearl Couscous with Cherries & Arugula
1 cup water
2/3 cup orange juice
1 1/3 cup (1/2 pound) whole wheat pearl couscous
1/4 cup orange juice
2 tablespoons olive oil
1 tablespoon red wine vinegar
2/3 cup dried cherries
2 stalks celery, finely diced
3 ounces baby arugula, finely chopped
1/2 cup walnuts, lightly toasted
3 shallots, peeled and thinly sliced
Flaky sea salt and freshly ground black pepper
2 ounces young Gouda or sharp white cheddar
Put the water and the orange juice in a 2-quart saucepan and bring to a boil. Stir in the whole wheat couscous, cover the pan, and turn the heat down to a simmer. Cook for 20 minutes. Prepare a large baking sheet by covering it with parchment paper. When the couscous is done (it will have absorbed all the liquid) spread it out on the baking sheet to cool.
Whisk together the orange juice, olive oil, and red wine vinegar in a glass measuring cup. Add the dried cherries and microwave for 2 minutes on HIGH. (Or, bring the mixture to a light simmer in a saucepan on the stove, then stir in the cherries and turn off the heat.) Let the cherries stand in the liquid for at least five minutes, or until they are glossy, plump, and soft. Drain off the liquid into another cup, and reserve it.
When the couscous is lukewarm to the touch, pick up the parchment paper and slide the couscous off the paper into a large mixing bowl. Take the reserved poaching liquid drained from the cherries, and whisk vigorously until it is combined and emulsified. Stir this into the couscous.
Stir in the steeped cherries, minced celery, arugula, toasted walnuts, and sliced shallots. Taste and season with salt and pepper if needed. Use a sharp vegetable peeler to create thin shavings of the cheese. Toss this with the salad. Serve warm, or at room temperature.
Note: You can add salmon or roasted chicken to this dish
Mixed Nut Medley
1 Cup of each:
Cranberries (or another dried fruit of choice)
Mix all nuts, fruit and pretzels together in a bowl and enjoy alone or with cheese. Also, you can double batch and store in a large container, so you can enjoy all week long.
Luci's Healthy Marketplace
1590 East Bethany Home Road, Phoenix, AZ 85014
Copyright 2013 Scripps Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.