Golden Risotto Recipe

• 1 TBL olive oil
• 2 cups chopped carrots

Heat olive oil and carrots in a medium saucepan.  Sauté carrots until they are tender, then add

• 1 cup white rice (I have not tried this with brown rice)

Mix uncooked rice in with olive oil and carrots and cook 2-3 more minutes.  Then add

• 1/2 cup chicken broth

Stir broth into rice until liquid is half absorbed.  In bowl, combine another

• 1 1/2 cups of chicken broth
• 1 cup carrot juice
• 1/2 cup water
• 1/4 tsp. salt

Stir in 1 1/2 cups of the juice/ broth mixture until liquid is absorbed.  Slowly keep adding liquid until liquid is all absorbed (about 20 minutes).  Top with parmesan cheese and pepper.  (recipe modified from Eat Well Stay Well)

Grilled Tequila Lime Chicken

Serves 4
Ingredients
3 tablespoons olive oil
3 tablespoons tequila
3 teaspoons lime zest (you’ll need 2 limes)*
4 garlic cloves, minced
1-1/4 teaspoon ancho chili powder
1/2 teaspoon ground coriander
1/4 teaspoon oregano
1-1/4 teaspoons salt**
1/2 teaspoon freshly ground black pepper
2 teaspoons honey
4 boneless skinless chicken breasts, pounded to even 1/2-inch thickness, or 2 pounds chicken tenderloins
1 lime, sliced into wedges for serving (optional)
Directions
1. Combine all ingredients except chicken breasts in a 1 gallon freezer bag. Close the bag and squish marinade around to mix. Add chicken breasts and massage marinade into meat until evenly coated. Seal the bag and place it in a bowl in the refrigerator (the bowl protects against leakage); marinate for at least 6 hours or overnight.
2. Clean grill and preheat to high. Lightly dip a wad of paper towels in vegetable oil and, using tongs, carefully rub over grates several times until glossy and coated. (Alternatively, you can spray the grates with a non-flammable cooking spray.) Place chicken breasts on the grill and spoon any remaining marinade from the bag over top. Grill, covered, for 2-3 minutes per side (turn only once). Serve immediately with lime wedges.
*Use a fine or Microplane grater to zest the lime. Simply rub the lime in one direction against the blades, turning it as you go. Be sure to remove only the green part; the white pith underneath is bitter.
**If you are using less than 4 chicken breasts, you’ll need to reduce the salt accordingly.

Grilled Salmon Salad w/Avocado Corn Relish

Ingredients
Sweet Corn and Avocado Salad

• 4 ears fresh corn, kernels removed from cob
• 1 cup halved grape tomatoes
• 1/2 small ripe avocado, diced
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons champagne vinegar or lime juice
• 2 tablespoons red wine vinegar

Salmon

• 4 (4- to 6-ounce) salmon fillets
• Canola cooking spray
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

Directions

1. For the salad, put corn, tomatoes, avocado, onion, cilantro, oil, lime juice, salt and pepper into a large bowl and toss gently to combine. Set aside.
2. For the salmon, preheat grill. Spray fillets all over with cooking spray, then season with salt and pepper. Place salmon, skin-side up, on grill. After about 2 minutes, turn salmon a quarter turn and cook 2 minutes longer. Flip salmon and grill until cooked through, 4 to 5 minutes more.

Grilled Corn Salad with Vine Ripened Tomatoes and Avocado

Serves 6

For all of the ingredients, please use only those that are organic or pesticide free.

4 ears                        corn, unhusked

1 1/2 cups                 sugar plum tomatoes, halved (cherry tomatoes or any vine                                      ripened tomato cut inot bite size pieces will be good)

2 small                       avocados, cut into bite size chunks

1/2                             red onion, finely chopped

1                                jalepeno pepper, seeded and minced

1/2 cup                      cilantro leaves

1 tablespoon             white wine vinegar

1 tablespoon             extra virgin olive oil

1 teaspoon                lime zest or lime juice (optional)

                                  sea salt, maldon, or other finishing salt

                                  freshly ground black pepper

1/4 cup                      pine nuts, toasted

Grill the corn just as they are wrapped fully in their husks over low heat. Turn after about 15-20 minutes. After about 30-40 minutes cooking time, they outer husks will have started to turn brown. Use a towel to hold the corn and carefully peel back the husks, but keep them loosely wrapped around the cobs. You can certainly peel them back fully if you prefer more browned or charred kernels. Brush with a little olive oil and sprinkle with sea salt and continue to grill for another 10-15 minutes.

Use a large knife to slice the kernels off of the cobs. Set aside.

In a mixing bowl or serving bowl, combine the corn kernels, tomatoes, avocado, onion, jalapeno, cilantro, vinegar, oil, salt, and pepper. Gently stir to combine. Taste for seasoning. Add the lime zest and/or juice for more zing. Sprinkle with pine nuts and serve at room temperature.

Baja Shrimp and Jicama Salad

Ingredients
1 lb Shrimp, shelled and de-veined
1 Jicama root, skinned, diced
2 Mangoes, diced
2 Avocados, diced
1 small Yellow Onion, diced
6 cloves Garlic
3 Jalapeño Peppers
1 tsp Olive Oil
1 tsp Paprika
1 tsp Cumin
1 tsp Salt
1 tsp Black Pepper
1 tsp Cayenne Pepper
Juice of 2 Limes
2 Tbsp fresh Cilantro, chopped coarsely

Directions

• In a skillet, on medium heat, toast the whole cloves of Garlic and whole Jalapeño Peppers. As each side begins to brown, turn them. Do not let them over cook–you are just toasting them. Remove from heat and let cool.
• Add the Shrimp to the skillet with the remaining Olive Oil. Toss in the Spices and let each side cook until the Shrimp are pink and cooked through. Toss them as you cook them to help coat them in the oil and Spices. Remove and set to the side to cool.
• When the Garlic and Jalapeño Peppers are cool to touch, mince them (de-seed the Jalapeño to lower the heat). Set to the side.
• When the Shrimp are cool to touch, chop them into bite-size pieces. Set to the side.
• In a large bowl, combine all ingredients, and toss well. Adjust the spice level with more Cayenne Pepper if need be.

Makes about 6-8 cups.

NOTES: Jicama is one of my favorite root vegetables. It is sometimes referred to as a Mexican Turnip–but it tastes NOTHING like a Turnip. Jicama originated in Mexico and derives its name from the Nahuatl name xicamatl. If I were to describe the flavor, I’d say it is a cross between a Pear, a Potato, and a Carrot–think of it as a mildly-sweet watery root vegetable. This salad showcases it with sweet Mango, creamy Avocado, and spicy Shrimp.  I also used employed toasting Garlic and Peppers–a common Mexican cooking style that awakens the flavors.  You can use this salad as  a side dish, or as a salsa over grilled fish or chicken.

Asian Salmon Salad with Ginger-Miso Dressing

Time To Table: 20 minutes
Serves: 4

Ingredients

• 24 ounces wild salmon
• 6 Tbsp. fresh organic lemon juice
• 2 Tbsp. fresh organic ginger, grated
• 2 Tbsp. chopped organic chives
• 1 1/2 Tbsp. Cold Mountain Organic Yellow Miso
• 1 cup Earthbound Farm Organic Baby Spinach
• 1/4 tsp. freshly ground black pepper
• 1 tsp. organic toasted sesame oil
• 2 tsp. teaspoons organic tamari
• 4 Tbsp. organic extra virgin olive oil

Preparation

1. In a shallow bowl, mix one third of the lemon juice, half of the ginger and the sesame oil. Add the salmon, skin side up and swirl to coat; let stand for 10 minutes.
2. In a small bowl, mix the miso, ginger and lemon juice and whisk in the tamari and olive oil.  Add the chives and season with pepper.
3. Light a grill or prepare Flavorwave/NuWave Oven. Flavorwave/NuWave Oven Method: Place salmon on top rack, skin side down. Cook at 350 degrees F for 6-8 minutes or to desired doneness. Grill Method: Light a grill or preheat a grill pan. Add the salmon, skin side down. Cook 4 to 6 minutes. Flip the salmon and grill for 2 to 4 minutes longer, or until the salmon is just cooked through. Transfer the salmon to a plate and keep warm.
4. Divide the spinach between serving plates and top with the salmon fillets. Drizzle with half of the vinaigrette, reserving remaining vinaigrette for passing at the table.
5. Serve.

Seared Salmon Salad with Kale and Garden Vegetables

Ingredients

• 4 Tablespoons Extra Virgin Olive Oil, Divided
• ½ cups Slized Zucchini
• 1 ear Corn, Kernels Removed From The Ear
• 1 whole 5 Oz Size Fillet Of Salmon
• 1 Tablespoon Dijon Mustard
• 1 teaspoon Chopped Chives
• 1 cup Baby Kale Leaves
• ½ cups Halved Cherry Tomatoes
• ¼ cups Sliced, Cooked Beets
• 1 pinch Coarse Salt And Freshly Ground Pepper
• 1 teaspoon Chopped Fresh Mint Leaves

Preparation Instructions

Heat 2 tablespoons of oil in a medium skillet over medium-high. Add the zucchini and corn, season with a pinch of salt and pepper and sauté until softened and slightly browned, 5 minutes. Remove the vegetables from the pan and set aside.
To the pan add the salmon. Season with salt and pepper and sear until cooked through but not overdone, about 3 minutes per side. Remove from pan and pull salmon apart with your hands, once it’s cooled a little.
In a small bowl, whisk together the remaining 2 tablespoons of oil, Dijon, chopped chives and a pinch of salt and pepper. Add more oil if needed.
Arrange the kale leaves on a large plate. Loosely place the salmon pieces over the greens, along with the corn and zucchini. Then place the tomatoes and beets over the dish. Drizzle the chive dressing over the salad and garnish with fresh mint leaves.

Spicy Shrimp with Avocado and Arugula Salad

Ingredients

• 7 tablespoons olive oil, divided
• ⅛ teaspoon cayenne pepper
• ½ teaspoon dried oregano
• Kosher salt and freshly ground black pepper
• 6 large peeled and deveined shrimp
• 2 tablespoons fresh lemon juice from 1 lemon
• 5 ounces baby arugula
• 1 medium shallot, thinly sliced
• 2 tablespoons toasted pine nuts
• 1 ripe Hass avocado, sliced
• 1 cup Sun Gold or cherry tomatoes, halved
• 6 to 8 picked basil leaves, roughly chopped
• 2 teaspoons fresh lime juice from about 1 lime

Procedures

1. In a mixing bowl, combine 2 tablespoons of olive oil, cayenne, oregano, 1 teaspoon salt, and 1/2 teaspoon pepper. Add the shrimp and coat with the mixture. Set aside for 10 minutes.
   
   
2. Whisk together lemon juice and 4 tablespoons olive oil. Set aside.
   
   
3. Heat the remaining tablespoon of oil in a 10-inch cast iron or stainless steel skillet over high heat until shimmering. Add the shrimp and cook without moving until lightly browned, about 2 minutes. Flip and cook until just cooked through, 1 to 2 minutes longer. Transfer to a small bowl and toss with lime juice.
   
   
4. In a large serving bowl, combine the arugula, shallot, pine nuts, avocado, tomatoes and basil. Add dressing, season with salt and pepper, and toss to combine. Serve immediately, topped with shrimp.

Gazpacho Salad

roughly 1 dozen shrimp, cleaned and deveined

1 Tbls orange juice

1 tsp finely chopped jalapeno

1 Tbls olive oil

Fresh black pepper

1/2 large tomato

1/2 English cucumber

1/4 red onion

1/2  each of red, yellow and orange bell peppers

1 Tbls chopped cilantro

1 Tbls red wine vinegar

1 Tbls orange juice

2 Tbls olive oil

1 clove garlic

 Salt and fresh black pepper

1 lemon, cut into wedges

Crusty wheat bread

Make the Gazpacho Salad:  Whisk together the cilantro, vinegar, orange juice, olive oil and garlic in a deep bowl. Add salt and pepper to taste. Chop the tomato, cucumber, onion and peppers and toss with the dressing. This salad will become more flavorful the longer it sits.

Prepare the shrimp: In a shallow bowl combine the shrimp, orange juice, chopped jalapeno, olive oil and a turn of fresh black. Allow to marinate for no longer than 20 minutes. Place shrimp on a medium-hot grill for just a minute or two per side until the shrimp turn pink.

Add slices of bread and the lemon wedges to the grill, allowing each to get charred grill marks. Flip the bread and grill on the second side.

If making bonus SOUP: Roast the remaining pepper and tomato halves while the grill is hot. Grill until the skins are blackened and peppers are soft. continue with soup directions below.

Top the salad with the shrimp, squeeze a grilled lemon wedge over the entire dish and serve with the charred bread.

Gazpacho Salad

yield: Makes 6 servings

All of the ingredients that make gazpacho so yummy — tomatoes, onions, cucumbers, and bell peppers — turn up in this main-course salad.

Ingredients

• 2 medium heads of garlic, separated into cloves, peeled (about 24 cloves)
• 3/4 cup olive oil, divided

• 1 1/2 pounds uncooked large shrimp, deveined but with shells intact*
• 8 firm plum tomatoes, halved lengthwise
• 2 bunches green onions; root ends trimmed, onions left whole
• 1 1-pound sweet onion (such as Vidalia or Maui), cut into 1/2-inch-thick slices
• 1 red bell pepper, quartered, cored
• 1 yellow bell pepper, quartered, cored
• 1 1/2 large English hothouse cucumbers, peeled, halved lengthwise
• 2 6x3x1-inch slices country-style bread

• 2 cups grape tomatoes, halved (about 1 pint)
• 1/4 cup red wine vinegar
• 1 teaspoon hot pepper sauce

• 1/2 cup thinly sliced fresh basil
• Lime wedges

Preparation

Prepare barbecue (medium-high heat). Set aside 2 garlic cloves for bread slices. Place remaining garlic on double layer of heavy-duty foil; drizzle 3 tablespoons olive oil over. Fold up and seal packet. Place directly on grill rack and cook until garlic is very tender and golden, about 30 minutes. Open packet; cool garlic.

Toss shrimp (in shells) and 1 tablespoon oil in medium bowl to coat; sprinkle with salt and pepper. Combine plum tomatoes, green onions, sweet onion, both bell peppers, and 2 tablespoons oil in large bowl; toss to coat. Arrange cucumber halves and bread slices on baking sheet; brush with 2 tablespoons oil. Sprinkle all vegetables with salt and pepper. Grill shrimp until just opaque, about 2 1/2 minutes per side; transfer to another bowl and cool. Grill vegetables until crisp-tender, turning frequently, about 3 minutes for plum tomatoes and green onions, 5 minutes for cucumbers, and 15 minutes for sweet onion and bell peppers. Transfer to large rimmed baking sheet. Grill bread slices until just beginning to crisp and grill marks appear, about 2 1/2 minutes per side. Rub bread with reserved garlic cloves, then discard garlic cloves.

Peel shrimp; transfer to large bowl. Cut all vegetables and bread into 1/2- to 3/4-inch pieces; add to shrimp along with any accumulated juices. Stir in grilled garlic cloves and grape tomatoes. Whisk vinegar, hot pepper sauce, and remaining 4 tablespoons oil in small bowl; pour over salad and toss to coat.

Do ahead: Can be made 1 1/2 hours ahead. Let stand at room temperature.

Stir thinly sliced basil into salad. Season salad to taste with salt and pepper. Serve with lime wedges.

Scandinavian Seafood Salad

• 6 fingerling potatoes or 2 Yukon Gold potatoes
• 2 cups (about 10 ounces) cooked and peeled small shrimp
• 1 1/2 cups finely chopped smoked salmon (10 ounces)
• 1 1/2 cups (about 10 ounces) crabmeat, picked through for shells and cartilage
• 4 hard-cooked eggs, finely chopped
• 2 shallots, finely chopped
• 2 anchovy fillets, finely chopped
• 1 tablespoon finely chopped fresh cilantro
• 1 tablespoon finely chopped fresh chives
• 1/2 cup freshly squeezed lime juice
• 3 tablespoons mayonnaise
• 2 tablespoons sour cream
• Kosher salt and freshly ground black pepper
• 2 small heads iceberg lettuce, cored, separated into leaves, washed, and patted dry

Preparation

1. Preheat the oven to 400°F.

2. Roast the potatoes for 30 to 40 minutes, until fork tender. Let cool until you can handle them, then peel and cut into 1/2-inch dice.

3. Combine the potatoes, shrimp, smoked salmon, crabmeat, eggs, shallots, anchovies, cilantro, and chives in a large bowl. In a small bowl, combine the lime juice, mayonnaise, and sour cream, stirring to blend well. Gently fold into the salad and season with salt and pepper to taste.

4. Arrange the lettuce leaves on a platter and serve alongside the salad. Instruct your guests to roll up 2 tablespoons or so of salad in a lettuce leaf, like a spring roll, and eat.

Spicy Shrimp and Green Apple Salad

Note: Dried red pepper flakes are used here as a way of introducing at least one smoky elements to the dish which could have been just as nice with fresh chilies. But you can also grill the shrimp, as opposed to poaching them, just to get a nice smoky char in which case finely-chopped fresh Thai bird's eye chilies are recommended as a replacement for the dried red pepper.

Yield:	serves 4
Active time:	30 minutes
Total time:	30 minutes

Ingredients

• 1 1/2 pounds large or jumbo shrimp (21-25 count), peeled and deveined
• 2 quarts water
• 2 tablespoons salt
• 3 medium-sized on-the-vine tomatoes
• 2 large shallots or 1/2 a large red onion
• 2 large Granny Smith apples
• Dried red pepper flakes, to taste
• Fresh lime juice, to taste
• Fish sauce, to taste
• 1 1/2 cups plain roasted cashews, preferably unsalted
• 1/3 cup mint leaves, torn into small pieces by hand

Procedures

1. Put the water and the salt in a large pot and bring to a boil. Reduce the heat so that water is steaming but no longer boiling. If you have a thermometer, make sure the water registers somewhere between 160˚ and 180˚ F which is ideal for poaching shrimp.
   
   
2. Poach the shrimp, stirring them around, just until the flesh turns opaque. This should take no more than one minute; drain, place the shrimp in a large mixing bowl, and set aside.
   
   
3. Trim the tops off the tomatoes, and cut them into 1/2-inch wedges; add them to the shrimp bowl.
   
   
4. Peel the shallots (or red onion) and slice them lengthwise very thinly and add them to the shrimp bowl.
   
   
5. Core and halve the apples, and slice them lengthwise into 1/8-inch slices. Working with 4-5 slices at a time, arrange the apple slices into neat stacks and cut them into matchsticks, about 1/8 inch in width. Add the apple matchsticks to the shrimp bowl.
   
   
6. Season to taste with lime juice, fish sauce, and dried red pepper flakes; toss. The exact amounts of these ingredients cannot be given, because it all depends on how tart or sweet the apples and tomatoes are as well as your heat tolerance. The overall flavor of the salad should be predominantly sour, then salty, with a tinge of sweetness from the fruits. Start with less lime juice and fish sauce than you think prudent as you can always add more. (It's good to have about 1/4 cup of fish sauce and 3-4 limes on hand just so you know you have enough ingredients to work with even though you may not need to use all of them. Also, take into consideration whether your cashews are salted or not. If they are, go easy on the fish sauce.)
   
   
7. Add in the cashews and mint leaves; toss the salad again. Serve immediately as a stand-alone salad or an entrée with steamed rice.

Shrimp Salad with Zucchini and Basil

yield: Makes 4 servings

Use packaged prewashed mixed baby greens to make this salad in practically no time. A chilled Sauvignon Blanc pairs well with the dish's fresh, bright flavors.

Ingredients

• 1/4 cup fresh lemon juice
• 3 tablespoons drained capers
• 1 shallot, minced
• 1 tablespoon Dijon mustard
• 1/2 teaspoon dried crushed red pepper
• 1/2 cup olive oil
• 1/2 cup chopped fresh basil

• 1 pound uncooked large shrimp, peeled, deveined
• 2 zucchini, cut into 1/2-inch cubes (about 2 cups)

• 8 cups mixed baby greens (about 5 ounces)
• Freshly grated Parmesan cheese (optional)

Preparation

Whisk lemon juice, capers, shallot, mustard, and dried red pepper in medium bowl. Whisk in oil, then basil. Season dressing to taste with salt and pepper.

Bring large saucepan of salted water to boil. Add shrimp and cook 1 minute. Add zucchini; continue cooking until shrimp are opaque in center and zucchini is crisp-tender, about 1 minute longer. Drain. Rinse under cold water and cool. Drain well. Transfer to large bowl. Add 1/3 cup dressing and toss to coat. Season to taste with salt and pepper.

Toss greens in large bowl with enough dressing to coat. Divide greens among 4 plates. Arrange shrimp and zucchini atop greens. Serve, passing Parmesan cheese separately, if desired.

Summer Shrimp Salad

makes 4 salads

3 tablespoons fresh lemon juice
1 tablespoon fresh lime juice
1 to 2 teaspoons sugar
¼ cup olive oil

6 slices bacon
1 pound shrimp, peeled and deveined
½ teaspoon paprika

1 head romaine lettuce, chopped
1 cup grape tomatoes, quartered
1 avocado, chopped
½ cucumber, chopped
1 cup kernel corn

Whisk together the lemon juice, lime juice and sugar. Whisk in the olive oil in a steady stream. Add more sugar if needed, salt and pepper to taste. Set aside.

In a large sauté pan, cook the bacon. Drain the bacon over paper towels and crumble. Toss the shrimp with the paprika. Spoon all but one tablespoon of the bacon fat from the sauté pan. Sauté the shrimp until cooked through, approximately 5 minutes.

In a large bowl, toss the lettuce, tomatoes, avocado, cucumber, corn and bacon. Toss the lemon dressing with the salad. Plate and top each salad with one quarter of the shrimp. Serve.

Summer Shrimp Salad

yield: Makes 4 to 6 servings

active time: 45 minutes

total time: 45 minutes

Ingredients

• 1 lb large shrimp in shell (21 to 25 per lb), peeled
• 2 limes
• 3 small fresh lemongrass stalks, 1 or 2 outer leaves discarded *
• 2 tablespoons fresh lime juice
• 1/4 cup finely chopped red bell pepper
• 3 scallions, sliced crosswise 1/4 inch thick
• 2 (3-inch) fresh green chiles such as Thai or serrano, minced (including seeds)
• 3 to 4 teaspoons Asian fish sauce
• 1 tablespoon sugar
• 1/2 teaspoon salt
• 2 lb beefsteak tomatoes, cut into 1-inch wedges
• 3/4 lb cucumbers, peeled and cut into 1-inch pieces
• 1/2 cup loosely packed fresh Thai anise basil leaves
• 1/2 cup loosely packed fresh Thai lemon basil leaves
• 1/2 cup loosely packed fresh cilantro leaves

Preparation

Cook shrimp in a 4-quart saucepan of boiling salted water until just cooked through, 1 to 2 minutes, then drain in a colander and cool.

Cut peel and white pith from limes with a sharp knife and discard. Cut lime segments free from membranes, then finely chop enough segments to measure 1/4 cup. Mince enough lemongrass from bottom 6 inches of stalks to measure 2 tablespoons total.

Stir together chopped lime, minced lemongrass, lime juice, bell pepper, scallions, chiles, fish sauce (to taste), sugar, and salt until sugar is dissolved. Toss shrimp, tomatoes, and cucumbers with dressing and top with herbs.

*Available at Asian markets and some supermarkets.

Serious Salads: Vietnamese Shrimp and Quinoa Salad

Ingredients

• For the dressing:
• 6 tablespoons freshly squeezed lime juice
• 1 tablespoon Asian fish sauce
• 2 tablespoons vegetable oil
• 1-1/2 tablespoons sugar
• 1/4 teaspoon crushed red pepper flakes, plus more if desired
•  
• For the salad:
• 1/2 pound cooked shrimp, peeled and de-veined
• 1 cup quinoa, rinsed (or pre-washed)
• 1/2 teaspoon salt
• 1 red bell pepper, cored and cut into thin bite-sized strips
• 1 carrot, peeled and shredded
• 1 small cucumber, peeled, seeded and finely diced
• 2 scallions, finely chopped
• 1/4 cup chopped fresh cilantro

Procedures

1. Add quinoa, salt and 1-2/3 cups water to a medium saucepan. Bring to a boil and then reduce heat to low, cover, and cook for 15 minutes, until the water is absorbed and quinoa is cooked. Transfer to a serving bowl and let cool.
   
   
2. In the meantime, make the dressing by combining the lime juice, Asian fish sauce, vegetable oil, sugar and crushed red pepper flakes in a medium bowl. Whisk until the sugar is dissolved. Add shrimp to the dressing and let marinate until ready to assemble the salad.
   
   
3. Once quinoa is cool, add red bell pepper, carrot, cucumber and scallions to the bowl. Right before serving, add the dressing, shrimp and cilantro and toss well. Taste and adjust seasoning with more salt, sugar or crushed red pepper flakes if necessary. Serve cold.

Nutrition Facts

Amount Per Serving

Calories 720

Calories from Fat 250

% Daily Value *

Total Fat 27g	42%
Saturated Fat 3g	15%
Trans Fat 0g
Cholesterol 220mg	73%
Sodium 1570mg	65%
Potassium 1310mg	37%
Total Carbohydrate 82g	27%
Dietary Fiber 10g	40%
Sugars 18g

Protein 39g

Vitamin A	200%
Vitamin C	160%
Calcium	15%
Iron	45%

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

A List of the Most Nutritious Foods

Fruits and Vegetables

A large portion of the world's most nutritious foods come from the fruit and vegetable food group. Among the top options include leafy greens like spinach and kale, orange- and yellow-skinned produce such as squash and apricots, tropical fruit, melon, all varieties of berries, tomatoes and citrus fruits. Other options include asparagus, avocado, beets, broccoli, brussels sprouts, garlic, green beans, eggplant, fennel, sea vegetables, yams, apples, bananas, figs, kiwi, pears, prunes, plums and raisins.

Limiting greasy foods and drinking more water are fine in your attempt to eat healthy, but these actions are really only part of the work. Whether you want to lose a little weight or simply feel better, you should add a variety of the most nutritious foods to your diet for the full effect. Nutritious foods can elevate your mood, reduce your risk of disease and improve your mind.

Sweet Potatoes

Sweet potatoes are packed with nutrients such as iron, potassium and vitamin C. They are also full of heart-healthy and digestive-regulating fiber. Furthermore, a single sweet potato has a full day's value of the antioxidant vitamin A.

Greek Yogurt

Greek yogurt is one of the healthiest foods because it packs in loads of nutrients for relatively few calories. Just one serving is a good source of calcium, protein and several vitamins. It also contains healthy bacteria, offered referred to as active cultures. Purchase the plain, nonfat variety as others are loaded with sugars and contain fewer nutrients.

Yogurt is made using healthy bacteria called probiotics. Probiotics help regulate the digestive system and may even help the body absorb nutrients more effectively, according to Forbes. Yogurt is also full of calcium, protein and vitamin D---the same nutrients found in milk.

Salmon

Salmon packs a healthy dose of omega-3 fatty acids. Not only are omega-3 fatty acids an antioxidant---capable of staving off cancer---they also have the ability to elevate your mood, according to Health magazine.

 

 

Berries

Raspberries, blueberries and blackberries have similar nutritional makeups. These tasty summer berries have plenty of vitamin C, fiber and folic acid. They also contain the antioxidant anthocyanin, which may help prevent chronic conditions such as heart disease, according to "Superfoods to the Rescue!" in the Calgary Herald.

Cherries

 

Like blueberries, cherries are another powerful source of antioxidants. According to NutritionData.com, they contain vitamins A and C, calcium and iron. The USDA notes that they may also be beneficial in reducing inflammation. Too much inflammation in the body is attributed to various conditions including arthritis, asthma, many cardiovascular problems and acne.

Avocados

You may have heard that avocados are high in fat, but it is important to understand that this is a healthy type of fat. In fact, eating avocados can actually shrink your waistline, according to nutritionist Cheryl Forberg. Avocados contain vitamins B6, E and K, magnesium, potassium and folate and also provide a good supply of fiber and protein. Furthermore, this amazing fruit has plant sterols, which aid in lowering cholesterol.

 

Eggs

It is well known that eggs are high in protein. However, eggs also provide some unique nutrients like choline and lutein. Lutein is crucial to eye health, while choline helps your memory.

Almonds

Almonds are one of the most nutritious snacks. They contain vitamin E, protein and healthy fat. Because they're such a rich source of nutrients, almonds keep the stomach feeling full for longer, which helps control hunger pains. Almonds can also reduce the risk of cancer, heart disease and diabetes according to Dr. Perricone. Try to eat a handful of unsalted almonds daily to reap all of the amazing health benefits.

 Leafy Greens

Leafy greens, like spinach and arugula, contain a variety of nutrients such as magnesium, folate, iron and vitamins A and C. A mixture of leafy greens in your diet may ward off heart disease and diabetes due to the phytonutrients contained in these vegetables.

Meal Plan Before and After Workout

Meals 1: 

Before Workout Meal for Weight Training Days: 

- Large meals: eat at least 3-4 hours

• Chicken cutlet pasta
• Salad
• Fruit
• Water

- Small meals: Eat 1-3 hours 

• Thick-crust cheese pizza
• Low-fat Yogurt
• Fruit

- Snack and liquids: 30-60 minutes

• Fruit smoothie made with mango/banana/berries 
• low-fat or nonfat milk or yogurt

- Mostly liquids: lest than 30 minutes

• Water or Sport drink

1 Hour After Workout Meal for Weight Training Days: 

• Grill Lemmon Chicken
• Rice
• Vegetable
• Water

Meal for Cardio Days:

• Grill Chicken Sandwich
• Fruite
• Water

Meal 2:

Before Workout Meal for Weight Training Days: 

- Large meals: eat at least 3-4 hours

• Pasta with meat sauce
• Vegetables
• Fruit
• Water/sports drink

- Small meals: Eat 1-3 hours 

• Breakfast burrito (scrambled eggs, salsa, low-fat cheese in a flour tortilla) 
• Fruit
• Water

- Snack and liquids: 30-60 minutes

• Nuts
• Fruit
• Water

- Mostly liquids: lest than 30 minutes

• Water or Sport drink

1 Hour After Workout Meal for Weight Training Days: 

• 1 Protein Bar 
• Yogurt or Banana

Cardio Days:
• 1 Protein Bar 
• 1/2 Handful Oatmeal

Meal 3:

Before Workout Meal for Weight Training Days: 

- Large meals: eat at least 3-4 hours

• Pho (Beef Noodle Soup)
• Water/sports drink

- Small meals: Eat 1-3 hours 

• Bagel or English muffin with jelly and/or peanut butter
• Banana
• Water

- Snack and liquids: 30-60 minutes

•  PowerBar® Energy Gel

- Mostly liquids: lest than 30 minutes

• Water or Sport drink

1 Hour After Workout Meal for Weight Training Days: 

• 2 Chicken Breasts
• 1 Handful Of Rice or Medium Potato
• Veggies

 

Meal for  Cardio Days:

• 2 Chicken Breasts
• Veggies

 

Meal 4:  

Before Workout Meal for Weight Training Days: 

- Large meals: eat at least 3-4 hours

• Bun Rieu (Shrimp Noodle Soup)
• Water/sports drink

- Small meals: Eat 1-3 hours 

• Grilled chicken sandwich with frozen low-fat yogurt
• Baked potato with low-fat sour cream or salsa
• Water/sports drink

- Snack and liquids: 30-60 minutes

• Small roll or sandwich made with a banana and honey

- Mostly liquids: lest than 30 minutes

• Water or Sport drink

1 Hour After Workout Meal for Weight Training Days: 

• Bake Fish 
• Vegetable
• Hand Full Nuts
• Water

Meal for Cardio Days

• Protein Bar
• Apple
• Water

Routine One: 4 weeks, Day 2: Back/Chest/Arms/Shoulders

Warm up:

Bridge: 10 times
Diamond Crunch: 10 times
Torso Twist: 10 times
Reverse Crunch: 10 times
 

Bent Over Barbell Row: 

4 Sets of 10 lbs, 10-12 reps
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders

Lat Pulldown: 

4 sets of 40 lbs, 10-12 reps
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back,

Bench Press: 

4 sets of Medium rope 10-12 reps

Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps 

Barbell Biceps Curls: 

4 sets of 20 lbs, 10-12 reps
Main Muscle Worked: Biceps
Other Muscles: Forearms 

Dumbbell Hammer Curls:  

4 sets of 10 lbs, 10-12 reps 

 Main Muscle Worked: Biceps  

Triceps Rope Pushdowns:

4 sets of 20 lbs, 10-12 reps
Main Muscle Worked: Triceps

Side Lateral Raises:

4 sets of 10 lbs 10-12 reps 
 Main Muscle Worked: Shoulders

• Cool Down Cardio (Thread Mill): 25 minutes or stretch