2 small heads of radicchio
1 medium sweet onion, sliced into rings
2 Tablespoons olive oil
1 1/2 cups orzo, whole wheat
2 Tablespoons balsamic vinegar
1–2 Tablespoons fresh basil, chopped
salt and freshly ground pepper to taste
Additional options: feta cheese crumbles, olives, pine nuts; for a main dish: chicken or veggie sausage
Prepare and preheat grill to medium. Wash the radicchio, removing any bruised leaves and cutting off any stem. Slice each radicchio into quarters. Place radicchio and onion in a medium bowl and toss with olive oil and a few whirls of salt. Place both directly on the grill. Grill radicchio until slightly wilted, but not charred, about 4–5 minutes, turning frequently. Grill onions for another few minutes, turning once. Remove from grill, chop into bite size pieces and set aside.
Prepare orzo according to package directions. Mix orzo, radicchio, onion in serving bowl. Add balsamic vinegar, basil, salt and pepper to taste, and any additional ingredients desired. Makes 5–6 servings.
2 cup Greek yogurt, nonfat
1 teaspoon cayenne pepper
1 Tablespoon fresh dill, chopped
1/2 teaspoon salt
Wash and peel the cucumbers. Slice each cucumber in half lengthwise and scoop out all of the seeds. Slice into bite-size pieces. Toss with salt.
Place yogurt into medium-size serving bowl. Mix in cayenne pepper. Add cucumbers and dill. Mix well. Adjust seasonings to taste. Makes 7–8 servings.
1 pound lean ground turkey
¼ cup bread crumbs (You could toast whole grain bread and whirl in the Cuisinart, or go with pre-made bread crumbs. Pre-made bread crumbs are higher in sodium.)
3 green onions, chopped into small pieces
¼ cup buffalo wing sauce
2 Tablespoons blue cheese crumbles
4 whole grain flatbread rolls (like Arnold’s 100-calorie) or whole wheat buns; all optional
Lettuce pieces or Boston lettuce leaves to fully wrap burgers
Preheat the grill to medium heat. In a large bowl, combine ground turkey, bread crumbs, onions, buffalo wing sauce and blue crumbles, mixing well. Shape turkey mixture into 4 patties (always best to divide mixture into equal portions first). Place burgers on grill and cook for about 4–5 minutes per side. Serve on flatbread, hamburger buns, lettuce wrap or on top of salad. Makes 4 servings.
1 pound kale, washed, stems removed
1 slice bacon (turkey bacon works just as well), chopped into small pieces
1/2 cup chopped onion
1 Tablespoon olive oil, divided
1 teaspoon fresh lemon juice
1/2 teaspoon miso
Freshly ground black pepper
Place cast iron skillet over medium-high heat. Add bacon and sauté until crisp. Remove bacon and drain on paper towel. Crumble bacon and set aside.
Add 2 teaspoons olive oil and spread evenly to cover the bottom of the skillet, mixing with any leftover bacon grease. Add onion and cook until tender and lightly browned, about 5–6 minutes.
Add kale to the pan and drizzle with final teaspoon of olive oil and miso. Mix into onions and sauté until kale is wilted, about 4–5 minutes. Remove from heat. Add lemon juice and black pepper to taste. Place in serving dish and top with crumbled bacon. Makes 4 servings.
2 cups fresh spinach
1 cup frozen fruit — any combination like 1/2 cup strawberries + 1/2 cup mango; or banana, blueberries, pineapple, raspberries, etc.
1 cup almond milk
1 banana, peeled and cut in large pieces
1/2 cup non-fat greek yogurt, plain
optional: squirt of honey
Throw all of the ingredients in the blender, and blend for about a minute. (Tip: If your blender is not super powerful, blend the spinach with the almond milk first, then add the rest of the ingredients.) Pour into glasses and serve. Garnish with your chosen fruit. Makes 2 servings.
2 pounds spinach or greens, washed and stems removed
1 Tablespoon olive oil
2–3 garlic cloves, cut into thin slivers
1/4 — 1/2 teaspoon crushed red pepper flakes
1/4 teaspoon salt
Optional additions: currants, sunflower seeds, sliced almonds
Place iron skillet over medium heat. Add oil and spread to cover bottom of pan. Add garlic cloves and sauté for about 4–5 minutes, until slightly browned. Turn heat down to low and add spinach or other greens to pan. Cook, stirring frequently, until leaves are tender and wilted. Remove from heat and stir in red pepper flakes and salt. Place in serving dish — a dash of balsamic glaze on top is a favorite :)!
THE REBELLIOUS RD
As a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect.