Summer Caprese Bowl

Under 400 calories,   this summer caprese bowl with a peachy sauce is inspired by a dated but delicious food memory.Summer CapreseSalad (1)This summer I did not budge from Wrightsville Beach, NC. IMG_0979_edited-2It’s not as leisurely as it  sounds (or looks). Let me assure you, I have not adopted the lifestyle of a wahine,  and I did not trade in my running shoes for a long board or even a paddle board.  Please do not call it  a staycation. It was a whirlwind of business and activity, from  my day job as a dietitian/nutritionist working in my private practice,  to my on call responsibilities managing a property at the beach. I loved each and everyone of  my guests, but if I said, I’m sorry  the tourist season is over,  I’d be deserving of four

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So this month’s Recipe Redux theme: a vacation inspired recipe,  comes from a not so recent trip. Some of my fondest memories are  traveling in the summer with my kids while they played junior golf. I ‘m not just unpacking memories, I’m digging deep into the archives… July 2008 when my son played in the US Junior Amateur Championship, sponsored by the United States Golf Association…IMG_4348 Boomer was sixteen, a rising sophmore at Laney High School.  He  was fortunate enough to have our friend and  club pro, Sara Bush  serve as a loyal caddie! The three of us loaded my SUV and drove fourteen hours to the event held here at …
IMG_4347_edited-1 Shoal Creek Golf Club,  Birmingham,  Alabama. My son (and all the junior golfers including the now PGA stars Jordan Spieth, and Emilio Grillo) were treated like tour pros and had terrific access to the club and it’s amenities, including meals. Parents paid for food, but were happy to have the convenience, not to mention the spread and hospitality this private club is know for!  Boomer and Sara ate quickly as they were focused on the difficulties of the course and the competition.  I  on the other hand, spent more time enjoying the food, and I distinctly remember the ginormous platers of roasted summer vegetables and a peach vinaigrette.  So today I’m combing these two food memories, into a balanced meal served in a bowl; cause that’s how we roll in 2016!

I love the taste and the nutritional profile  of this meal which meets my goal  to consume 30 grams of protein, along with plenty of veggies  and a  whole grain. Remember,  you don’t  always have to start from scratch. Using  leftovers makes putting together healthy and delicious combos, quick and easy;  I used grilled chicken and quinoa from last night in this bowl.IMG_4523_edited-1

CALORIES: 380; FAT 15 grams (3.9 sat, mono 6.2, poly 2.5) ; PROTEIN 33 grams; CARB 32 grams; FIBER 5 grams; SUGARS 7 grams; CHOL 70 mg; IRON 4.49 mg; SODIUM 553mg; CALCIUM 179 mg

Be sure to check out the links at the bottom of this post to see what vacation memories are inspiring my colleagues recipes this month!

 

Summer Caprese Bowl

Serves (serves 2)     adjust servings

 

Ingredients

(serves 2)

  • 1 cup cooked quinoa
  • 2 cup fresh greens (romaine, red leaf lettuce, arugula)
  • 1 charred grilled zucchini (about 1 cup)
  • 1 oz. part skim mozzarella cheese
  • 1 tablespoon fresh basil
  • 6 ounces grilled chicken, sliced

for the peach vinaigrette

  • 1 tablespoon white balsamic vinegar
  • 1 teaspoon fresh chopped thyme
  • 1/2 teaspoon honey
  • 1/2 ripe peach, finely chopped
  • 1 tablespoon EVOO

Instructions

  1. Combine all ingredients except the oil in a blender. blend until combined. Allow to sit about 15 minutes. Slowly add EVOO to blender and combine.
  2. 1. In two bowls arrange cooked quinoa, lettuces, zucchini, basil, grilled chicken, torn mozzarella cheese. Drizzle with peach vinaigrette dressing.

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Recipe Notes

 

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 380kcal Calories from fat 135
% Daily Value
Total Fat 15g 23%
Saturated Fat 3.9g 20%
Cholesterol 76mg 25%
Sodium 553mg 23%
Carbohydrate 32g 11%
Dietary Fiber 5g 20%
Sugars 7g
Protein 25g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g


Thai BBQ Chicken Bowl

Walnuts are the perfect complement to this Thai inspired barbeque bowl that’s a  mix of brown rice, roasted red peppers,  BBQ chicken, arugula, garbonzo beans and  drizzled with  a warm  sweet and sour sauce.IMG_4371

Disclosure: I received free samples of California walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Walnut Commission and I am eligble to win prizes associated with the contest. I was not compensated for my time.

Versatily, variety and the pleasure of eating! Yep, that’s what I’m talkin’ about, and it all starts here with these..IMG_4333.. I would eat them for their delicious crunch alone, but they’re also a powerhouse of good nutrition providing important components of a healthy diet- an ounce of walnuts has 2.5 grams of the essential plant-based omega 3 alpha-linolenic acic (ALA), 4 grams of protein and 2 grams of fiber to keep you feeling full. I love to  gooble them up by the handful, but  they’re also a perfect complement to other whole foods! In her book, the Vegetarian Flavor Bible, Karen Page  lists over 100 whole foods that pair with walnuts, from apples to zucchini. Talk about versatility!

 Because I ‘m a creature of habit, I  tend to eat foods that are familiar to me.  So when given a two pound bag of delicious walnuts, here’s what I’d typically do with them (besides eating them by the handful):

• make banana nut muffins

• prepare a nut roll

• use as a coating for chicken and fish

• add to cereals and granola

• add to salads

• add to smoothies

• make nut butter

Now don’t get me wrong, there ‘s nothing wrong with any of the above. However,  today the challenge is to play matchmaker and create clever pairings for this hard working nut and other whole foods to give you ideas for a healthy pantry makeover. You see, the folks at the California Walnut Commission are smart; they  know that the walnut hasn’t reached it’s culinary potential! Incorporating walnuts and other whole foods into nutritious dishes with  exciting new tastes and textures will improve your eating pleasure. So let’s get started!

Today I’m focusing on variety in one single bowl. That’s right, one bowl with layers of nutritious and tasty ingredients including a whole grain,  both plant and animal proteins,  raw and cooked veggies, and delicious California walnuts. The sweet and tangy sauce drizzled over the top will excite your taste buds even more. I hope you will continute to enjoy California walnuts in your favorite  traditional walnut dishes and in this extraordinary  BBQ bowl!IMG_4362

Thai BBQ Chicken Bowl, serves 4

Ingredients

  • 1 cup cooked brown rice
  • 4-8 cups fresh arugula
  • 2 red peppers, sliced
  • 4 boneless skinless chicken thighs
  • 1 cup garbonzo beans
  • 1 cup walnuts

for the marinade

  • 3 tablespoons soy sauce
  • 2 tablespoons fish sauce
  • 3 tablespoons cooking sherry
  • 2 tablespoons brown sugar
  • 1/2 teaspoon ground black pepper
  • 2 minced garlic gloves
  • 1/4 teaspoon dried crushed red pepper flakes

for the dipping sauce

  • 2/3 cup rice vinegar
  • 1/3 cup brown sugar
  • 1/2 teaspoon dried crushed red pepper flakes
  • 1 tablespoon fish sauce

Instructions

  1. 1.Preheat grill
  2. 1.Combine all ingredients for marinade in bowl and stir well to dissole the sugar.
  3. 2. Add chicken and red pepper slices. Cover and place in the refrigerator to marinate for at least 2 hours.
  4. 3. Make diping sauce by adding all ingredients into a sauce pan. Stir and bring to a boil. Reduce heat slightly and keep on a gentle boil. When sauce is reduced to 1/3,remove from heat. The sauce will thicken with time. You can make this ahead of time, but add a little water when you reheat.
  5. 4. Brush grill grates with oil or spray with cooking spray.
  6. 5. Place chicken and red peppers on grill grate and grill on medium heat , turning oaccasionally. Remove when chicken is fully cooked and peppers are charred.
  7. 5. In 4 serving bowls, layer brown rice, arugula, roasted red peppers, garbonzo beans, grilled chicken, and walnuts. Drizzle with warm sweet and sour sauce.

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