Mini Meals – on the go.

26 Aug

We had a wonderful class filled with good food and lots of laughs!  We used lots of local foods that were fresh and yummy. Enjoy!

Mini Meals for On the Go – Optimal Body Balance Cooking Class – Sheila Robertson

Evolution Tomato Salad – from the Food Revolution Cookbook

1 ½ pounds of ripe tomatoes

6 Tablespoons of EVOO

2 Tablespoons of red wine vinegar (or white balsamic)

Fresh Basil

Handful of black olives

15 oz can on cannellini beans

1 can of tuna

Salt and pepper to taste

(If you want to keep evolving this salad try adding red onion and feta cheese)

Evolution Cucumber Salad – from the Food Revolution Cookbook

2 Cucumbers

6 Tablespoons of EVOO

2 Tablespoons of Lemon juice

Fresh mint

1 Tablespoon of natural yogurt (non dairy options are available)

Handful of black olives

½ fresh red chile

Add in cooked shrimp or bagged salmon for your protein

Iced “Coffee”

Brew your favorite Techeeno

Add 1 scoop of Vanilla Protein powder

¼ cup of Milk of choice

Ice and then blend

Dilly Beans with Nitrate Free Salami and fruit

3 oz of cooked chicken, blanched green beans with mustard dip and a granny smith apple

 Sliced Egg Sandwich with herb mayonnaise

1 Tablespoon vegan mayonnaise

1 Tablespoon chopped parsley

1 teaspoon Dijon mustard

2 hardboiled eggs

1/c cup watercress

Season with salt and pepper

1 slice of pumpernickel bread

Mix the first 4 ingredients and make ½ a Sammie.

 Add 1 cup of veggie crudités or 1 cup of veggie soup to round out the meal

Cherry Tomato and Feta Salad (whole living website)

Halve 3 ounces of cherry tomatoes and mix with 1 ounce crumbled low-fat feta cheese. Dress with 1 teaspoon balsamic vinegar and 1 teaspoon olive oil; season with salt and pepper to taste. Sprinkle with fresh oregano. Add 1 cup of melon on the side.

Ricotta, Herbs, and Cucumber(whole living website)

Stir 1 tablespoon chopped fresh basil, parsley, or dill into 1/4 cup low-fat ricotta cheese. Season with salt, pepper, and lemon juice. Spread on toast; top with cucumber. Add 1 cup of berries on the side.

The Perfect Hard-Boiled Egg

Cover eggs with cold water by 1 inch. Bring water to a boil. Keep covered and remove from heat. Let stand 13 minutes. Drain and run under cold water. (To spice it up, cut the egg in half and top with a dash of salt mixed with paprika; pepper and lemon zest; or chili flakes.)

Tropical Fruit Parfait

In a small jar, layer 1/2 cup fruit cut into 1/2-inch cubes (kiwis, mangos, and pineapples are nice) with 1/4 cup greek style yogurt (or goat yogurt or coconut yogurt). Top with 1 tablespoon toasted sliced almonds. Have with a side salad.


One Response to “Mini Meals – on the go.”

  1. Mary Kay Aide August 26, 2010 at 11:32 pm #

    Great recipes..the egg salad, parfait and chicken recipes look easiest (you know me, the non-cook).

    Thanks…the class sounded like great fun.

    Mary Kay

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