Coming up with fresh and exciting lunch ideas can be very challenging. I often get tired of eating the same thing for lunch day after day, but here is one lunch that I never grow tired of…antipasto!

Antipasto is a great lunch because it’s easy to prepare and pack or serve, plus it can be both healthy and filling. When it comes to making a good antipasto are there are no rules (well, there are no rules in my book) so you can feel free to include as many or as few ingredients as you’d like.

Some of my favorite antipasto ingredients are:

• Roasted red peppers
• Artichoke hearts
• Sliced cucumbers
• Marinated olives
• Sun dried tomatoes
• Cherry or grape tomatoes
• Hummus and/or tabbouleh
• Sliced provolone cheese
• Thinly sliced Genoa salami (might want to go easy on the salami…I’m just saying)

Some of my other favorite antipasto ingredients:

• Roasted or grilled eggplant
• Roasted yellow peppers
• Marinated mushrooms
• Fresh mozzarella balls
• Roasted or grilled zucchini or yellow squash
• Chick peas (garbanzo beans)
• Banana peppers
• Roasted or grilled asparagus
• Marinated fresh green beans

Here are a couple of other inspiring antipasto recipes:

• Antipasto Pasta from Budget Bytes
• Antipasto Skewers from LiveLovePasta

Enjoy the weekend!

This year, instead of giving your kids a ton of candy for Valentine’s Day, surprise them with something healthier and unexpected. Check out the list below for 14 heart healthy Valentine’s Day treats that you can make for or with your kids.

1. Very berry smoothie – 6 oz low-fat or fat free strawberry yogurt (Greek or non-Greek), 4 oz cherry juice, 1/2 cup frozen mixed berries (strawberries, raspberries, blueberries, blackberries and cherries) blend and serve!

2. Heart shaped sandwich on whole wheat bread (use large heart shaped cookie cutter)

3. Angel food cupcakes with fresh whipped cream and topped with berries

4. Heart shaped veggie pizza on whole wheat crust with low-fat mozzarella cheese

5. Red veggies (sliced red peppers, sliced radishes, cherry tomatoes) served with low-fat ranch dip

6. Heart shaped slices of cheese (use heart shaped cookie cutter) and whole grain crackers

7. Fruit kabobs (strawberries and mango chunks) with mini marshmallows

8. Yogurt parfait with fresh berries, sliced almonds, served in a small waffle cone

9. Toast (heart shaped) with low-fat strawberry cream cheese and fresh sliced strawberries

10. Fresh fruit spritzer: seltzer water, 2 oz juice, slices of fresh lemons, limes, oranges

11. Black bean brownies by Chocolate & Carrots

12. Hot cocoa with low-fat milk and mini marshmallows

13. Tortellini with low-fat mozzarella cheese and broccoli

14. Heart shaped 5 grain pancakes with flax from Good Life Eats

Happy Valentine’s Day!!

Fresh spring rolls (also known as summer rolls or Cambodian nime chow) are delicious, healthy, easy to assemble, and one of my favorite foods of all time!!

Fresh spring rolls are also relatively inexpensive to prepare (the initial investment comes as you purchase ingredients that you may not always keep on hand…like fish sauce). This recipe is great to bring as an appetizer for a party because it fills you up so that you’ll be less tempted to stuff yourself with a bunch of junk food at the party (if the party happens to have junk food).

Each spring roll is about 75-100 calories and a serving of the peanut sauce adds an additional 50 calories (about 1 tablespoon). I posted a recipe for nime chow a while back, but I am always playing around with the recipe for the peanut sauce so if you have any suggestions, please send them my way!

Fresh Spring Roll Ingredients

• 1/2 package of thin rice noodles (cooked, rinsed in cold water, and drained)
• 12 (8 inch) round sheets rice paper
• 8-10 leafs of lettuce (I like Boston/bibb lettuce)
• 12 basil leafs
• 1 cup shredded carrots
• 4 Persian cucumbers (the small ones) washed, seeds removed, and cut into thin strips
• Optional additions (fresh bean sprouts, red cabbage, tofu, cooked shrimp, cooked chicken, avocado).

Peanut Sauce Ingredients

• 1 cup hot water
• 1/8 cup sugar
• 1/2 teaspoon salt (optional)
• 2 tablespoons fresh lime juice
• 1 tablespoon rice wine vinegar
• 1 tablespoon fish sauce
• 1 large garlic clove, thinly sliced
• 1/2 cup finely chopped unsalted, dry-roasted peanuts

How to Make Fresh Spring Rolls

Step #1

Add warm water to a large shallow dish (enough to fill up about 1 inch…I like using a pie plate). Take one rice paper sheet out and dip it into the water just enough to make it moist and soft (about 15 seconds). Place whole rice paper sheet on a flat surface (like a cutting board).

Step #2

Arrange lettuce and basil in the center of the rice paper.

Step #3

Arrange the carrots, cucumbers, and rice noodles (and any other additional fillings) in the center of the rice paper.

Step #4

Fold the side closest to you over the top so that it rests over the filling.

Step #5

Fold in each side so that it rests in the center of the filling.

Step #6

Gently and tightly roll the spring roll. Press seam to seal. Place seam side down on a plate and (cover to keep from drying). Repeat procedure with remaining rice paper sheets until all ingredients have been used. Cut each roll in half crosswise. Enjoy with Peanut Sauce. There you have it! A neatly folded fresh spring roll ready to eat!

Lime-Vinegar-Peanut-Sauce Directions

1. Combine all ingredients in a small bowl and stir well. This sauce can be chilled or served at room temperature.

Five of these recipes are healthy….one is a bit of a splurge. Can you guess which one?

#1 Recipe: Salsa

Ingredients

• Plum tomatoes – 6 rinsed, seeded and diced     
• Red onion – 1/4 cup diced finely
• Garlic – 3 cloves minced
• Jalapeno – rinsed, seeded and diced
• Scallions – 2 scallions rinsed and diced
• Cilantro – 1/4 cup rinsed and chopped
• Sea salt (to taste)
• Lime juice – juice of 1 lime
• Makes about 2.5-3 cups

Directions

1. Combine all ingredients above in a medium size mixing bowl. Serve salsa with tortilla chips or as a garnish for grilled steak/chicken

#2 Recipe: Queso Dip

Ingredients

• 1 tablespoon of canola oil or vegetable oil
• 1/4 white onion diced         
• 1/2 jalapeno, rinsed, seeded and finely diced
• 12 oz white American cheese (grated or shredded) you can find this in the deli area of the market.
• 4 oz pepper jack cheese, shredded
• 6 oz milk (or cream)! yikes!!
• 1 plum tomato, rinsed, seeded and finely diced
• cilantro, 1/4 cup chopped
• Makes about 2 cups
• Adapted from Annie’s Eats

Directions

1. In a medium size saute pan, combine the onion, oil, and jalapeno on low/medium heat until soft.
2. Add the cheeses and milk (or cream!) and stir until combined and all cheeses have thoroughly melted.
3. Add the tomatoes and cilantro and stir.
4. Garnish with freshly chopped tomatoes or cilantro. Serve with tortilla chips or as a dip for veggies.

Side note: the first time I had this magnificent concoction we were at a restaurant in Austin, TX. It was DELICIOUS. Yes, it’s a splurge, but one worth waiting for. If you need to gain weight or know someone who does, I suggest you make this dip.

#3 Recipe: Chunky Veggie Chili

Click here for the recipe for chunky veggie chili

#4 Recipe: Classic Guacamole

Ingredients

• Avocadoes – 4 avocadoes mashed (step by step on how to cut and peel and avocado by Simply Recipes)           
• Plum tomatoes – 2 rinsed, seeded and diced
• Garlic – 3 cloves minced
• Red onion – 1/4 cup diced
• Cilantro – 1/4 cup rinsed and chopped
• Lime juice – juice of 1 lime
• Salt and pepper (to taste)
• Makes about 3 cups

Directions

• Scoop out avocado and place into a medium size mixing bowl. Mash avocado with back side of a spoon.
• Add remaining ingredients and stir until well combined.
• Serve with tortilla chips or as a topping for chili, black bean soup, burritos, quesadillas, tacos, etc.

#5 Recipe: Turkey Taco Salad

Ingredients

• Lettuce – 2 cups rinsed and chopped
• Tomatoes – 1 plum tomato rinsed, seeded and diced    
• Black olives – 2 tablespoons
• Cooked ground turkey seasoned with taco spices (cumin, chili powder, garlic powder, coriander, salt, pepper) – 3 oz
• Salsa – 1/4 cup
• Sliced avocado – 1/2 avocado sliced/diced
• Pepper jack cheese – 1/4 cup
• Tortilla chips crinkled and sprinkled on top
• Sour cream – 1 teaspoon (reduced fat)
• Serve with avocado/cilantro dressing – recipe from Guilty Kitchen

Directions

1. In a medium saute pan on low/medium heat, cook ground turkey with 1 tablespoon of olive oil or canola oil until browned and thoroughly cooked.
2. In a medium/large bowl add lettuce, tomatoes, olives, salsa, avocado, cheese, and cooked turkey meat.
3. Top with chips and avocado/cilantro dressing

#6 Recipe: Quinoa and Black Bean Lettuce Wraps

Click here for the recipe for quinoa and black bean lettuce wraps

Enjoy the weekend! Happy Birthday, Kevin! Go Pats!

Recipe: Fruit Bruschetta & Fruit Salsa

This recipe is the same for both the bruschetta topping and the fruit salsa. The recipe makes about 2 cups each (bruschetta topping and salsa).

Ingredients:

• 4 kiwi peeled and diced. Here is a cool video on how to peel a kiwi!
• 1 banana peeled and diced
• 10-15 strawberries rinsed and diced
• 1 pink lady apple, rinsed, cored, and diced (with skin)
• 2 tablespoons of agave syrup
• 8 thin slices of French bread
• Butter (I used Smart Balance today)
• Cinnamon/Sugar

Directions:

1. Preheat oven to 375 degrees Fahrenheit
2. Butter the slices of bread and arrange them on a baking sheet.
3. Sprinkle the cinnamon sugar on the tops of the bread and place into the oven for 6-10 minutes or until golden and crispy on edges (each oven time may vary).
4. In a medium size mixing bowl, combine each fruit and the agave syrup.
5. Scoop 2-3 tablespoons of fruit mixture onto each slice of bread.
6. Place remaining fruit mixture in a separate bowl (fruit salsa) and serve with cinnamon pita chips.

The first time I made fruit bruschetta I used a different recipe (and I will admit that I prefer this one). The bread I used for the initial recipe was an organic chocolate cherry bread from Whole Foods Bakery and although it was definitely tasty, it was also pretty dense. Thinly sliced French bread gets nice and crispy and is closer to the traditional texture of Italian bruschetta. I also like the combo of the saltiness of the melted butter mixing with the sweet and tart of the fruit and cinnamon sugar.

If you could use more fruit in your life check out these recipes to get your mouth watering…

1. Raspberry Vanilla Fruit Leathers by Roost
2. Fruit Medley Pizza with Avocado-Lime Whip in a Cinnamon Sugar Crust by Oh She Glows
3. Nutella Yogurt Fruit Dip by Sing For Your Supper

What’s your favorite fruit recipe?

Edamame Pesto

Ingredients

• 1 cup of fresh basil leaves
• ½ cup edamame, shelled and defrosted
• 5 cloves of roasted garlic
• ¼ cup of olive oil
• ½ cup shredded Parmesan cheese
• 1 teaspoon of sea salt (or to taste)
• 1 teaspoon of pepper (or to taste)
• 1 tablespoon of lemon juice

Directions

1. Roast the garlic. Slice off the top of the head of garlic, lightly cover the top of the garlic with olive oil and salt. Place on a baking sheet lined with aluminum foil. Bake at 350 degrees Fahrenheit for 20-25 minutes.
2. Add the basil, edamame, garlic, olive oil, lemon juice, cheese, and salt and pepper to a food processor and blend until a paste consistency is formed.
3. Serve with whole wheat bread, pasta, fish, or as a dip for vegetables.

If you like quinoa, you might want to make these lettuce wraps today for lunch. A few weeks ago, I made quinoa porridge, and that was the first time I experimented with quinoa in a sweet recipe. But this is one of my new favorite savory quinoa recipes.

My friend Liz and I came up with this recipe at work a few weeks ago. We created it for an elementary school nutrition class. We tried out two versions – this one and an Asian flavored one (more gingery with soy sauce and sesame oil). We liked both, but we decided to serve this one. Most of the kids liked it, although some were freaked out by the word, quinoa.

Lettuce Wraps with Quinoa, Black Beans, and Avocado

Ingredients

• ½ cup chopped raw onion
• 1 red or yellow pepper (washed, seeded, and diced)
• ½ can black beans (rinsed and drained)
• 1 cup quinoa (dry and cooked according to package)
• 1 cup salsa
• 1 avocado, diced
• Frank’s Red Hot (to taste)
• Black pepper (to taste)
• Salt (to taste)
• Bibb lettuce

Directions

1. Cook quinoa according to directions on package.
2. Prepare onion and red pepper.
3. In a large mixing bowl, combine all ingredients above (except for lettuce leafs).
4. Once the mixture is combined, spread ¼ cup of the mixture onto each lettuce leaf and wrap/fold over like a taco shell.
5. Enjoy as a snack or a quick lunch!

Overall, I would say it was a success because we didn’t have any leftovers and we didn’t get any thrown at us. Just once in my life, I would like to see someone throw a rotten cabbage….not at me of course, and not to harm anyone. Just for fun. Now that I think of it, cabbage leafs would make a very sturdy alternative to lettuce leafs in this recipe. See what happens when you let your mind wander?

I don’t know about you, but 2010 has been an interesting year. A lot of changes and a lot to be thankful for. Here’s hoping 2011 will be even better.

I have to thank my friend Liz for this recipe. A few weeks ago, Liz came up with a different version of this recipe for an elementary school nutrition class that we taught together. Liz’s original recipe was a huge success with the kids. We served the dip with fruit salad and the kids were asking for seconds and thirds and even requested the recipe to make at home with their families. The recipe that Liz came up with substituted regular low-fat or fat free yogurt for honey Greek style yogurt and also, there was no peanut butter. Elementary schools and peanut butter are not a popular combination these days. Adding the peanut butter and Greek yogurt really made this a lot thicker, so if you would like a less thick version, stick with the regular yogurt and skip the peanut butter. I like this dip with apples but it would be good an almost any fruit. This dip is great as an afternoon snack or a super quick (I only have 30 seconds for breakfast) breakfast.

Peanut Butter Yogurt Dip

Ingredients

• 4 oz honey flavored Greek yogurt
• 1 tsp. vanilla extract
• 1.5 Tablespoon honey
• 2 tablespoons of peanut butter
• 2 oz Reduced fat cream cheese, softened

Directions

1. Place all ingredients in a food processor and blend until smooth.
2. Chill in the refrigerator for 15+ minutes or serve immediately. Store in the refrigerator.
3. Serving suggestion: 2 tablespoons of dip with ½ cup fresh fruit or sliced apples.

Spinach Tofu Dip

Ingredients

• 1 package of extra firm tofu
• 16 oz frozen chopped spinach (defrosted and thoroughly drained)
• 1 can of water chestnuts (drained, rinsed, and diced)
• 5 scallions (rinsed and finely diced)
• 1 packet of dry vegetable soup mix
• 1/2 cup of reduced fat sour cream
• 1/2 cup of mayo

Directions

1. In a large mixing bowl, combine all ingredients and stir until mixture is well blended.
2. Refrigerate for 1-2 hours before serving or serve immediately.
3. Serve with raw sliced veggies (I used red and green for our Christmas party….cucumbers, green peppers, red peppers, and baby grape tomatoes) or whole grain crackers.

I don’t know what’s happening lately, but my craving for Mexican food is completely outrageous. From the moment we landed in California for our honeymoon, I have been craving fish tacos and anything slathered in guacamole. For the past seven weeks, I have made a conscious effort to satisfy this craving by eating (almost) anything made with avocado on a near-daily basis.

Last Saturday, I made this yellow pepper guacamole for a 4th of July party at Kevin’s aunt’s house.  This was the first time (that I can remember) that I added the yellow pepper. It adds a nice texture. I’d love to hear how you make your guac.

Ingredients

• 4 ripe avocados
• 1 vine ripened tomato (seeded and diced)
• ¼ small onion, diced
• 3 cloves of fresh garlic, minced
• ½ of a yellow pepper, seeded and diced
• Salt and pepper to taste
• 1 tablespoon of fresh squeezed lime juice
• 1 tablespoon of fresh cilantro (optional)

Directions

1. Dice the onion, tomato, pepper, and avocado “meat” and combine in a large mixing bowl
2. Add the minced garlic, salt, pepper, lime juice, and cilantro to the mixing bowl
3. Combine all of the ingredients until well mixed (leaving some avocado pieces chunky)
4. Enjoy with fresh raw veggies, tortilla chips, tacos, as a sandwich spread, or however you prefer to eat your guacamole

Sign up for our email! http://feeds.feedburner.com/KeepYourDietReal