Nutrition and Fitness with Randa
17Jul/104

Zesty Potato and Edamame Salad

What do you do when you have leftovers of a few different ingredients and don't know what to do with them? You throw them all together!

That is what I did with a handful of edamame and some leftover black beans, and as I looked around the kitchen my eyes landed on some red potatoes. There came my Aha! moment, and the creation of this deliciously fresh summertime salad.  This salad was gobbled up in the first hour of making it!

Watch my video to learn how to make it with the on-hand ingredients listed below:

INGREDIENTS:

  • 1 cup edamame beans
  • 2 cups black beans, drained and rinsed well
  • 6 small red potatoes, cut up
  • 3 tbsp extra virgin olive oil
  • 1/3 cup fresh parsley
  • 1 tbsp dried oregano
  • salt & pepper to taste
  • 2 tbsp lemon juice
  • 1 tbsp Orange Muscat Champagne Vinegar (optional, from Trader Joe's. If you cannot find this delightful vinegar, substitute 1 tbs orange juice blended with 1 tsp organic sugar or splenda)
  • 1-2 cloves garlic, finely chopped
  • 1 tbsp feta cheese, crumbled
Just a little F.Y.I: 1/2 tsp of dried oregano contains the same amount of antioxidants as 3 cups of raw spinach! It is also a surprising source of fiber (1 tsp has 0.8g) and bone-building vitamin K.

Serve as a side dish with chicken or fish, or on its own as a meal with a small piece of crusty bread drizzled with balsamic vinegar.

Nutrients per serving (6 servings): 286 Calories, 8g Total Fat, 1g Saturated Fat, 45g Carbs, 9.7g Fiber, 4g Sugars, 12.5g Protein

Feta cheese adds a burst of flavor

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30Jun/107

Sassy Chicken Salad

This is a simple, go-to chicken salad that is packed with protein and flavor. I love to make a big batch of it and keep it in my fridge to eat for a healthy snack or  lunch. Put it over a salad, sandwich between your favorite bread, or simply eat it out of the bowl with a spoon!

Of course, you can adapt it any way you choose - for example, you could add chopped apples or grapes instead of the dried cranberries, and and some fresh parsley or dried oregano for a varied flavor. Nix the cranberries and almonds, and add cashews, pineapple bits and curry powder for a Thai twist. The sky's the limit!

Ingredients:
Serves 2
  • 1/2 cup non fat Greek yogurt
  • 1/2 cup raw celery, chopped
  • 1/4 cup slivered, raw, toasted almonds
  • 1/4 cup dried cranberries or craisins
  • 8 oz canned chicken in water (low sodium, if possible)
  • 1 tbsp Dijon mustard

Nutrients per serving (makes 2): 283 Calories, 9g Total Fat, 0.6g Saturated Fat, 18.8g Carbs, 2.6g Fiber, 5g Sugars, 20g Protein


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7Jun/101

Tasty Tofu

Don't like tofu because you haven't quite figured out how to prepare it? Look no further! Here is an easy way to make tofu that even your kids will eat (well, we can hope!)

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