Tasty Bites: Toasted Israeli Couscous with Grilled Vegetables

By Candy, RN (Steele the Day)

Israeli couscous is a fun pasta to add variety to meals. It is also called “pearl couscous” because of its shape and size. It’s made from semolina and wheat flour and has a wonderfully nutty taste. I usually make up a little extra and use leftovers in salads, frittatas, and soups.

This recipe can use any vegetable, and you can grill or roast them in the oven. Take advantage of the seasonal favorites and consider zucchini, asparagus, cherry tomatoes, and even sweet potatoes. You’ll notice I threw some baked tofu in this picture for a little extra protein. Use your imagination and lots of color to take advantage of all the wonderful phytochemicals vegetables have to offer!

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Tasty Bites: Seared Sea Scallops with Grilled Stuffed Peppers

By Candy, RN (Steele the Day)

This was a hurry-up dinner that turned out to be wonderful because everything was so fresh and tasty! I used leftover rice and pantry staples for the peppers. You can use any color of pepper to stuff, and if you’re serving a crowd, it’s fun to mix the colors as they make a beautiful presentation.

The combination of whole grain, fresh vegetables, and lean protein makes this a healthy meal with lots of nutrients and healthy carbs. Since I think every plate needs a little more green, I grilled some asparagus (tossed in olive oil and garlic powder) for a couple of minutes next to the pepper packets just until it was charred and crisp-tender.

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Tasty Bites: Summers Bounty Cucumbers

By Candy, RN (Steele the Day)

Remember the “family reunion cucumbers” Aunt Blondie inevitably brought Every. Single. Year? Yep, me too. They were good, but when I was given a huge bag of cukes the other day I thought they needed a little more flair. I was looking for the same great taste, but better. Because I like zing.

As I sliced the cucumbers, I had to look no further than my patio herb pots and my teensy vegetable garden beyond, loaded with peppers (and nothing else). Add a few of these different flavors to your cucumbers and see if you don’t like the difference. And next time? I’m adding a jalapeno. Like I said, I like zing. And I have way too many peppers. This would also be good using fresh dill in place of basil.

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Tasty Bites: Quinoa Salad with Black Beans and Corn

By Candy, RN (Steele the Day)

What? You’ve never heard of quinoa? Where have you been for the last several thousand years?

Quinoa is a grain that was a staple of the ancient Andean civilizations, and has most recently been in the nutrition news for its nutritious protein content. One serving provides 8 grams of protein, which is pretty high for a grain. The unique thing about quinoa is that is contains all the amino acids that make up a complete protein, which is highly unusual for a plant food. You can buy red or white quinoa in the bulk section of your local grocer, or boxed, usually in the health food section.

It doesn’t have a lot of flavor by itself, but face it, neither does pasta or rice. It’s all about the fresh flavors you add to enhance your dish, and still make it nutritious.

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Tasty Bites: Best.Oats.Ever.

By Candy, RN (Steele the Day)

Oatmeal is one of my favorite breakfasts. It has that stick-to-your ribs character that gets you through the morning and is full of whole-grain goodness. In addition to the fiber, phosphorus, selenium, and manganese that oats provide, I like to “spike” mine with a few other healthy additions to boost the nutritional value. Therein lies the problem as I attempt to give you a recipe – I have never made them the same way twice, but the basic premise is the same: one part old-fashioned rolled oats to two parts liquid. Then get creative!

I almost always add the same three ingredients after the oats and liquid: ground flax seeds, chia seeds, and banana. Flax and chia seeds give you healthy plant-based Omega-3 and Omega-6 fats, as well as more fiber. The banana makes the oats sweet and provides potassium.

I add spices and extracts to complement the toppings I plan to add. Vanilla, almond, or orange extract, cinnamon, cloves, nutmeg, allspice … endless possibilities.

Then there are the toppings. Oh, the toppings. Think ice cream and go from there. Fresh in-season or dried fruit (dried is also good cooked in with the oats as well as on top), chocolate chips, coconut, nut butters, jelly, or nuts. (Because in my kitchen, anything good is better with nuts). Drizzle with honey, agave nectar, or maple syrup. Again, the possibilities are infinite.

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