Pomegranate and Quinoa Salad with Feta

Happy National Pomegranate month! It is that time of year when you can start to find pomegranates in the grocery store, and why not take advantage?

Fun fact about me: I have never actually cut open and de-seeded a pomegranate before. It was actually surprisingly easy. I used a tutorial from Simply Recipes. Basically, you cut off the bottom and the “flower” on the top, before cutting 7 shallow cuts around the pomegranate. I peeled apart the pieces of pomegranate and let the seeds fall into a bowl of water. Many tell me separating the membrane from the seed can be a pain, but with this method the membrane just floated to the top! Highly recommended.

The healthy bachelorette pomegranate

I am excited to bring some festive pomegranate recipes to you this month. My first is an antioxidant rich pomegranate and quinoa dish. It works perfect as a side to grilled chicken or fish, or put it on top of a bed of lettuce! Quinoa is the only grain that has protein in it, so you are sure to feel full with a smaller amount. Bonus: it takes 20 minutes to make. Hello new go to quick and healthy meal!

The healthy Bachelorette Pomegranate

 

The Healthy Bachelorette Pomegranate and Quinoa Salad with Feta

 

The Healthy Bachelorette Pomegranate and Quinoa Salad with Feta

 

Pomegranate and Quinoa Salad with Feta 

Servings: 2 + 1 leftover serving

Ingredients:

  • 1 cup quinoa, uncooked
  • 1/2 cup pomegranate seeds
  • 3 stalks celery, small dice
  • 4 scallions, chopped
  • 1 tablespoon olive oil
  • 1/2 cup feta cheese
  • Pepper to taste

Directions:

  1. Cook the 1 cup of quinoa according to the package directions.
  2. While the quinoa is cooking, dice the celery, and chop the scallions.
  3. Once the quinoa is cooked and still warm, add the olive oil, feta cheese and pepper and mix until cheese is evenly distributed.
  4. In a large bowl, combine the quinoa mix, pomegranate seeds, celery and scallions.
  5. Mix well and serve along side your favorite lean meat or on top of a bed of lettuce for a complete meal!

What other kind of pomegranate recipes would you like to see here? Leave your comments below!

 

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Venerated Veggie Bowl with Quinoa and Bacon

If anyone has been to the lovely Asheville, NC, you have most likely heard of Tupelo Honey Cafe.  It’s a wonderful combination of fresh vegetables and southern flavors with a reasonable price tag. Similarly, if you have visited me in Greenville, we most likely took you to Tupelo Honey Cafe which has now opened in Greenville.

Tupelo Honey Cafe Greenville, SC

The first time I ever visited Tupelo was after running a race downtown, and I ordered this magnificent Venerated Veggie Bowl complete with fried okra and goat cheese grits. I fell in love. I honestly cannot recall a time when I went to Tupelo and did not order this dish (or split it with someone). It is that good. They also served it to me in yellow Fiestaware, and of course then I had to buy Fiestaware. I’m telling you, this place is amazing. So if you find yourself in Asheville or Greenville  – definitely check it out.

Well, here is my homemade version of the wonderfulness Tupelo has introduced me to. Of course, being a dietitian, I used quinoa instead of grits and baked the okra instead of frying it. I promise you though, the combination of flavors and textures are still there. Not to mention, just like going to the restaurant, it filled me right up and I had to save half for lunch tomorrow!

Venerated Veggie Bowl with Quinoa and Bacon

Quinoa, Kale and Bacon Veggie Bowl

Servings: 2 + leftovers

Ingredients:

  • 10-15 okra, chopped into small pieces
  • 1 egg
  • 1/2 cup breadcrumbs
  • 1/2 cup quinoa
  • 1.5 oz goat cheese
  • 4 cups kale
  • 4 slices bacon
  • 1 cup black eyed peas, fresh or defrosted from frozen
  • 1/2 cup fresh mild salsa
  • Pepper, to taste
  • Smoked paprika, to taste

Directions:

  1. Preheat the oven to 400 degrees.
  2. Step 1: Make the oven “fried” okra. Scramble the egg in a small bowl, and place the breadcrumbs in another bowl. Coat a baking pan with a small amount of oil. Using an assembly line method, take a small amount of chopped okra and dip them into the  egg wash, followed by the breadcrumbs and place in the baking dish. Continue this process until all of the okra are in the baking pan, and bake on 400 degrees for 15-20 minutes until browned. (photo below)
  3. Mean while, Step 2: Quinoa. Bring 1 cup of water to a boil and add in the 1/2 cup of quinoa, reduce to low and let simmer covered for 10-15 minutes.
  4. Step 3: Bacon, Kale and black eyed peas. While the okra is baking and the quinoa cooking, heat a large pan to medium high heat. Add 4 slices of bacon, and cook until crispy. Remove bacon from the pan, pat with a paper towel and let cool. Add kale to the pan and sautee. Cover and cook for about 4-5 minutes. Add in the black eyed peas, pepper and smoked paprika and mix well. Cover and cook for another 1-2 minutes.
  5. Once the quinoa is cooked, add in the goat cheese and stir until completely mixed.
  6. Assemble your veggie bowl by adding a 1/2 cup of quinoa to each bowl, followed by half of the kale/black eyed pea mix and 1/2 of the okra. Top with 1/4 cup fresh salsa and 2 crumbled bacon slices.
  7. Enjoy your veggie bowl and save your leftovers for breakfast or lunch tomorrow!

 The Oven fried okra:The healthy Bachelorette: Oven Fried Okra

My favorite no-cook fall party dish

When you go to a party you know there will be desserts, cheese, meatballs, chips – the works. So of course the Healthy Bachelorette brings a healthy vegetable dish to the party to add some variety, but also ensure that there are some vegetables to fill half her plate with 😉

Check out my go-to fall veggie party dish. BONUS: it only takes 30 seconds to put together. Yup, it comes in a bag and it’s super healthy. Perfect for that party you gave a last minute RSVP to (oops)!

I absolutely LOVE Eat Smart’s 7 Superfoods Salad. It has amazing fall ingredients like kale, broccoli, Brussels, cranberries and pumpkin seeds.  I have brought this salad to at least 10 parties/dinner parties and every single person who tried it asked me for the recipe.

My Go-To Healthy Party Dish

Here is the salad is in action. See it there looking all healthy among those heavy foods? Gorgeous Healthy Bachelorette Nicole knows what’s good for her!

P.S. that entire large container was gone within 30 minutes.

7 foods salad 7 superfood salad

Try it out and tell us what you think!

Pumpkin Spice Latte

Welcome to the first post of our #PumpkinSpiceSeries!! We couldn’t be more excited for fall, especially fall foods! What better way to start off our series than with the classic pumpkin spice latte?!

Did you know that a tall “skinny” Starbucks Pumpkin Spice Latte has 216 calories?  Try this amazingly easy and absolutely delicious recipe for just you or make a few to share! Not to mention, it has 100 calories less than the Starbucks version (it’s not $4 either). I’m telling you, it is so good that I am drinking it at 10pm (yup, tomorrow is gonna be rough).

Pumpkin Spice Latte

Healthy Bachelorette Pumpkin Spice Latte

Servings: 1

Ingredients

  • 1 shot of espresso
  • 1 Tablespoon brown sugar
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon pumpkin spice
  • 2/3 cup skim milk

Directions

  1. Add 1 shot of espresso to a coffee mug.
  2. Stir brown sugar, vanilla and pumpkin spice into mug with the hot espresso.
  3. Froth the milk using a milk frother. Add the milk into the mug first and stir. Top with foam.
  4. Optional: sprinkle with cinnamon.

Nutrition facts: 113 calories, 18.7g total carbohydrates, 5.4g protein

I don’t have an espresso machine, however a friend got us this awesome and adorable Bialetti 1 cup espresso maker that you simply put on the stove. It’s a great option for a small kitchen or for someone who isn’t ready to commit to a larger espresso maker.

Espresso Maker

 

What #PumpkinSpiceSeries recipes are you looking forward to this fall? Leave your comments below. We will be coming at you with a new one every Thursday until the end of October!

Chunky Tomato & Veggie Rice Soup

This type of soup is perfect for a chilly fall evening. When you’re looking for something tasty and comforting without loading on the kcal’s. This is easily made with a variety of veggies, tomato based soup, chicken stock, and brown rice and it cooks in 30 minutes!  I topped it with some leftover chicken breast I had, however, in the past I have also poached an egg in it before- also tastes great as is! I used low sodium tomato based soup and chicken stock and I added in some extra fresh veggies right at the end for added texture, fiber, and flavor, YUM!  This tastes even better for lunch the next day!

Chunky Tomato & Veggie Rice Soup

Serves 4

Ingredients:

  • 2 tablespoons olive oil
  • 1/2 cup diced red onion
  • 4 diced garlic cloves
  • 2 teaspoons herbs de provence
  • 1 red pepper finely diced
  • 3 cups tomato based soup (pictured below)
  • 1 cup low sodium chicken stock
  • 1/2 cup brown rice
  • 2 cups fresh diced tomatoes
  • 1/2 cup chopped fresh parsely
  • parmesan cheese for serving
  • Fresh pepper to taste

Directions:

1. Heat olive oil in a pot on low-medium heat. Chop your onion, garlic, and red pepper and add into the pot along with your herbs de provence. Cover and sweat the ingredients for 2-3 minutes.

2. Pour in the tomato based soup and chicken stock. Let it simmer for about 5 minutes.

3. Add in the 1/2 cup of brown rice to the pot. Cover and simmer for 20 minutes until brown rice is cooked through.

4. Lastly, add in the fresh tomatoes and parsley, stir together.

5. Serve with fresh ground pepper and parmesan cheese!

 

Garlic, onion, red pepper, and herbs de provence!

Garlic, onion, red pepper, and herbs de provence!

Sweating the veg on low- med heat makes them more aromatic and impart more natural flavor into your dish!

Sweating the veg on low- med heat makes them more aromatic and impart more natural flavor into your dish!

Good examples of stock and tomato base soup to use!

Good examples of stock and tomato base soup to use!

Simmering soup, brown rice going in!

Simmering soup, brown rice going in!

 

Fresh veg for the end, right before serving

Fresh veg for the end, right before serving

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