This is a wonderful bean salad and can be served hot or cold.  It is a wonderful side dish any time of the year.  It keeps very well in the fridge for about a week.  You could also substitute the beans with shredded red cabbage.

•  1/2 cup splenda (or sugar)
• 1 Tablespoon Cornstarch
• 1/4 tsp. pepper
• 1/2 tsp. salt *optional
• 2/3 cup vinegar

Microwave -high - 3 to 4 minutes -until thick - then add

• 1 can cut green beans, drained
• 1 can cut wax beans, drained
• 1 can red kidney beans (or soy beans) drained
• 1 onion sliced thinly

Stir well, cover.  Microwave – High – 6 minutes.  Let stand 10 minutes before serving.  Optional – sprinkle cooked pieces of turkey or chicken low sodium bacon on top.

Posted on May 20th, 2008 by neslyn
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This is really good…even you non-asparagus fans should try it. This receipe was supplied by Natalie who is in the creating balance program at the Y. I just tweaked it a little.

• 1 tsp Olive oil
• 1 tsp Water
• 1 lb baby or regular carrots, sliced
• 1 lb asparagus, trimmed and cut into thirds
• 1/4 water
• 2 tsp balsamic vinegar
• 1 1/2 tsp splenda
• 10-12 almonds, chopped

Put olive oil and water in a pan over med-high heat. Add carrots and cook, stirring for 3 mins. Add asparagus and 1/4 cup water and cook for 3-5 mins or until water evaporates. Add vinegar, sugar and almonds. Cook for about 2 minutes more…Enjoy !!!

I served these veggies with a grilled chicken breast, done with thai seasonings……..this meal was great. Hope you try it !!!!

Posted on February 25th, 2008 by neslyn
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This is a great side salad with a meal if you are eating carbs at supper, otherwise I eat this as my full meal at lunch.

• 2 cups couscous
• 1 cup hot water

Mix these 2 till the water is absorbed, then add

• 1 can chick peas, drained
• 1 small can of corn, drained
• 1 red pepper, chopped
• 1/2 spanish onion, chopped
• 1 jalepeno pepper, chopped
• 1/2 cup cider vinegar
• 1/4 cup honey
• 1 tbsp cumin

Toss all the ingredients together and enjoy !! After I took my portion, I also added some chopped tomatoes and raw broccoli.

Posted on February 14th, 2008 by neslyn
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Packed with protein, loaded with fiber, quinoa (KEEN-wah) is one of the most nutritious foods on the planet.  It has twice the protein of regular cereal grains, fewer carbohydrates, a dose of healthy fats, plus it’s a complete protein (all the essential amino acids your body needs to build muscle).

Quinoa has a nutty flavor, cooks quicker than rice and can be used to make pilafs, risottos, salads, soups and even desserts.  You can locate quinoa in the rice aisle or health-food section of your grocery store.  Cook up a big batch and store it in your refridgerator.  To prepare:

• 2 cups water
• 1 cup quinoa

Bring to a boil, cover, cook over medium heat for 12 minutes or until Quinoa has absorbed all the water.  Remove from heat, fluff, cover and let stand for 15 minutes.  Yields – 4 cups. 

Nutrition Facts:  serving size 1/4 cup

• Calories – 160 g 
• Total Fat – 2.5 g
• Sat. Fat – 0
• Trans Fat – 0
• Cholest. – 0
• Sodium – 0
• Total Carbs – 28 g
• Fibre – 6.5 g
• Sugars – 0
• Protein – 6 g
• Calcium – 2%
• Iron – 18%

For a salad:

• 1 cup cooked quinoa (cooled)
• chopped red pepper
• chopped green pepper
• chopped green onion
• chopped tomatoes
• any other vegetables  you have on hand

Toss with your favorite salad dressing (poppyseed) or drizzle with 1 Tablespoon balsamic vinegar (or red wine vinegar) and 1/2 Tablespoon olive oil.

Posted on September 3rd, 2007 by neslyn
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Dressing: (this is the same dressing that I use for shell/pasta salad).  Marinate the tomatoes for a few minutes or a few hours, they taste great either way.  I like to grate fresh black pepper over the top just before serving.

• 2/3 cup splenda (or 1 tsp. stevia)
• 1/2 cup oil (I like to use 1/4 cup olive oil mixed with 1/4 cup canola)
• 1/3 cup ketchup
• 1/4 cup vinegar
• 1 tsp. salt
• 1 tsp. pepper
• 1 tsp. paprika

Put in shaker then refridgerate container for up to several weeks.   Pour over sliced tomatoes and marinate.

You can also put in other kinds of vegetables (peppers, cucumber).

Posted on June 28th, 2007 by neslyn
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