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	<title>Healthy Futures Today &#187; EntreesHealthy Futures Today</title>
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		<title>Sweet Potato Quinoa Quesdillas</title>
		<link>http://HEALTHYFUTURESTODAY.COM/2015/11/01/sweet-potato-quinoa-quesdillas/</link>
		<comments>http://HEALTHYFUTURESTODAY.COM/2015/11/01/sweet-potato-quinoa-quesdillas/#comments</comments>
		<pubDate>Sun, 01 Nov 2015 23:59:24 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Entrees]]></category>
		<category><![CDATA[Recipes]]></category>

		<guid isPermaLink="false">http://HEALTHYFUTURESTODAY.COM/?p=1008</guid>
		<description><![CDATA[It&#8217;s fall and everything I cook and bake seems to have sweet potatoes, squash, or pumpkin in it. I served these for dinner recently, unsure of what my kids would think of this riff on quesadillas &#8211; and they loved them! My daughter asked if I would please make them again. You can make these [...]]]></description>
			<content:encoded><![CDATA[<div>It&#8217;s fall and everything I cook and bake seems to have sweet potatoes, squash, or pumpkin in it. I served these for dinner recently, unsure of what my kids would think of this riff on quesadillas &#8211; and they loved them! My daughter asked if I would please make them again. You can make these quesadillas with your favorite type of quinoa salad. I happen to love the chile-lime dressing and the sweet potatoes in this recipe. This dish is so versatile&#8230;you can serve it as a main course, a side dish, or even for lunch (you will have leftover quinoa salad). You can omit the cheese (both in the salad and on the quesadilla) if you are dairy free and/or vegan.</div>
<div>
<div></div>
<div></div>
<div>Serves: 4 &#8211; 6, with leftovers</div>
<div>
<div>
<div></div>
<div><strong>Ingredients:</strong></div>
<div><strong><br />
</strong></div>
<div><strong>for the quinoa salad:</strong></div>
<ul>
<li>1 cup uncooked quinoa</li>
<li>2 cups water</li>
<li>1 medium sweet potato, cubed</li>
<li>olive oil, for roasting the potato</li>
<li>1/2 cup chopped scallions</li>
<li>1/2 cup crumbled cotija cheese</li>
<li>1 -15 oz. can organic black beans, drained and rinsed</li>
<li>a few big handfuls of arugula or baby salad greens</li>
<li>a few big pinches of sea salt</li>
<li>3/4 teaspoon each chile powder, cumin, and paprika</li>
<li>1/4 cup chopped cilantro</li>
<li>1/2 cup pepitas, toasted</li>
</ul>
<div></div>
<div><strong>quinoa salad dressing</strong>:</div>
<ul>
<li>1/2 cup olive oil</li>
<li>4 tablespoons fresh lime juice (about 2 limes)</li>
<li>2 teaspoons cumin</li>
<li>2 teaspoons ancho or chipotle chile powder</li>
<li>a drizzle of honey or maple syrup</li>
<li>a pinch of sea salt &amp; a few cracks of pepper</li>
</ul>
<div>
<div></div>
<div><strong>for the quesadillas:</strong></div>
<ul>
<li>4-8 organic corn or whole grain tortillas</li>
<li>shredded cheese (cheddar or monterey jack)</li>
<li>optional toppings (see below)</li>
</ul>
</div>
<div></div>
<div><strong>optional quesadilla toppings:</strong></div>
<div>
<ul>
<li>avocado slices</li>
<li>salsa</li>
<li>sour cream</li>
<li>cilantro</li>
</ul>
</div>
</div>
<div>
<div></div>
<div><strong>Directions:</strong></div>
<ol>
<li>Preheat oven to 350 degrees.</li>
<li>Combine 1 cup rinsed quinoa and 2 cups water in a medium saucepan. Bring to a boil, cover, reduce heat to low, and simmer for about 15-20 minutes. When done, place the cooked quinoa in a large bowl.</li>
<li>Meanwhile, spread sweet potato cubes on a baking sheet and lightly drizzle with olive oil and a few pinches of salt. Roast for 20 minutes, or until the sweet potatoes are golden brown and tender.</li>
<li>While the sweet potatoes are roasting and the quinoa is cooking, whisk all dressing ingredients together and set aside.</li>
<li>Add the roasted sweet potatoes to the cooked quinoa.</li>
<li>Add all of the remaining quinoa salad ingredients to the bowl and toss everything together with half the dressing. Taste and add more dressing and a few pinches of salt, if necessary (you will have leftover dressing).</li>
</ol>
<div><em>Note</em>: You can make the quinoa salad ahead and assemble the quesdillas right before serving.</div>
<div></div>
<div><strong>To assemble the quesadillas:</strong></div>
</div>
<div>
<ul>
<li>Place tortillas in a big skillet over medium heat (you can do this in batches)</li>
<li>Add quinoa salad and cheese to each tortilla. Fold tortilla in half and press down with the back of a spatula so the cheese melts.</li>
<li>Flip and cook for a few more minutes.</li>
<li>Remove from heat, slice in half, and serve with whatever garnish you like.</li>
</ul>
</div>
<div></div>
<div>Adapted from the food blog <em>Love and Lemons (<a href="http://www.loveandlemons.com">www.loveandlemons.com</a>)</em>.</div>
</div>
</div>
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		<item>
		<title>Edamame and Salmon Stir Fry</title>
		<link>http://HEALTHYFUTURESTODAY.COM/2015/10/16/edamame-and-salmon-stir-fry/</link>
		<comments>http://HEALTHYFUTURESTODAY.COM/2015/10/16/edamame-and-salmon-stir-fry/#comments</comments>
		<pubDate>Fri, 16 Oct 2015 13:33:07 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Entrees]]></category>
		<category><![CDATA[Recipes]]></category>

		<guid isPermaLink="false">http://HEALTHYFUTURESTODAY.COM/?p=971</guid>
		<description><![CDATA[This delicious stir fry can be prepped, cooked, and ready in 30 minutes or less. Miso gives any dish, sauce, or soup an incredible depth of flavor. If you&#8217;re not familiar with it, miso is a fermented soybean paste. It&#8217;s available in different colors; in general, the lighter the color, the more mild the flavor. Serve [...]]]></description>
			<content:encoded><![CDATA[<p>This delicious stir fry can be prepped, cooked, and ready in 30 minutes or less. Miso gives any dish, sauce, or soup an incredible depth of flavor. If you&#8217;re not familiar with it, miso is a fermented soybean paste. It&#8217;s available in different colors; in general, the lighter the color, the more mild the flavor. Serve this stir fry over brown rice or brown rice noodles.</p>
<p>Yield: 4 servings</p>
<p>Prep Time: 20 minutes</p>
<p>Cooking Time: 10 minutes</p>
<p><strong>Ingredients:</strong></p>
<ul>
<li>3 tablespoons white miso</li>
<li>2 tablespoons unsalted butter, melted</li>
<li>1 tablespoon water</li>
<li>2 tablespoons extra-virgin olive oil, divided</li>
<li>1 pound salmon, skinned and cut into 1-inch pieces</li>
<li>1 cup sliced shallots (about 3 medium)</li>
<li>1 medium zucchini, halved lengthwise and sliced</li>
<li>8 ounces frozen shelled edamame (about 1 1/2 cups), thawed</li>
<li>1/4 cup chopped fresh basil</li>
</ul>
<p><strong>Directions:</strong></p>
<ol>
<li>Whisk miso, butter and water in a small bowl.</li>
<li>Heat 1 tablespoon oil in a wok or large cast-iron skillet over medium-high heat until very hot but not smoking. Add salmon and cook, stirring gently, until almost cooked through, about 3 minutes. Transfer to a plate.</li>
<li>Add the remaining 1 tablespoon oil, shallots, zucchini and edamame to the pan; cook, stirring, until the vegetables are almost tender, 3 to 4 minutes.</li>
<li>Stir in the miso sauce until well coated.</li>
<li>Gently stir in the salmon and basil.</li>
</ol>
<p>Adapted from <em>Eating Well</em> Magazine.</p>
]]></content:encoded>
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		<title>Millet Cakes with Carrots and Spinach</title>
		<link>http://HEALTHYFUTURESTODAY.COM/2015/05/13/millet-cakes-with-carrots-and-spinach/</link>
		<comments>http://HEALTHYFUTURESTODAY.COM/2015/05/13/millet-cakes-with-carrots-and-spinach/#comments</comments>
		<pubDate>Wed, 13 May 2015 21:29:50 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Entrees]]></category>
		<category><![CDATA[Recipes]]></category>

		<guid isPermaLink="false">http://HEALTHYFUTURESTODAY.COM/?p=937</guid>
		<description><![CDATA[If you&#8217;ve ever made quinoa cakes, you know it can be a little frustrating &#8211; they tend to fall apart. Millet cakes are a nice alternative in that they bind together really well. And they are absolutely delicious. Millet is an ancient, naturally gluten-free grain that cooks up quickly. These cakes are packed with carrots [...]]]></description>
			<content:encoded><![CDATA[<p><a href="http://HEALTHYFUTURESTODAY.COM/wp-content/uploads/2015/05/IMG_2120-1200x900.jpg"><img class="alignright size-thumbnail wp-image-939" title="IMG_2120" src="http://HEALTHYFUTURESTODAY.COM/wp-content/uploads/2015/05/IMG_2120-200x150.jpg" alt="" width="200" height="150" /></a>If you&#8217;ve ever made quinoa cakes, you know it can be a little frustrating &#8211; they tend to fall apart. Millet cakes are a nice alternative in that they bind together really well. And they are absolutely delicious. Millet is an ancient, naturally gluten-free grain that cooks up quickly. These cakes are packed with carrots and spinach and flavored with curry powder and garlic. Both of my kids love these. The original recipe calls for pan frying them, but I like to bake them. You can eat them plain or dress them up with a sauce of your choice. I like to use chimichurri sauce or tahini dressing on mine.</p>
<div>
<div></div>
<div><strong>Ingredients:</strong></div>
<ul>
<li>1 cup millet, rinsed</li>
<li>2 cups water</li>
<li>sea salt and pepper</li>
<li>1 tablespoon olive oil</li>
<li>1 shallot, minced</li>
<li>6 ounces (6 cups) baby spinach, chopped</li>
<li>2 medium to large carrots, peeled and shredded</li>
<li>2 garlic cloves, minced</li>
<li>2 teaspoons curry powder</li>
<li>¼ cup + tablespoon almond milk (you can use 1/4 cup plain yogurt)</li>
<li>1 large egg, lightly beaten</li>
<li>2 tablespoons minced cilantro</li>
<li>any sauce or chutney you like</li>
</ul>
<div></div>
</div>
<div>
<div></div>
<div><strong>Directions:</strong></div>
<ol>
<li>Preheat your oven to 350 degrees. Line a rimmed baking sheet with parchment paper.</li>
<li>Combine millet, water, and ½ teaspoon salt in a medium saucepan and bring to a simmer over medium heat. Reduce heat to low, cover, and simmer until grains are tender and liquid is absorbed, 15 to 20 minutes. Off heat, let millet sit, covered, for 10 minutes; transfer to a large bowl.</li>
<li>Heat 1 tablespoon oil in a 12-inch nonstick skillet over medium heat until shimmering. Add the shallot and cook until softened, about 3 minutes.</li>
<li>Stir in the spinach and carrots and cook until the spinach is wilted, about 2 minutes.</li>
<li>Stir in the garlic, curry powder, ½ teaspoon salt, and ¼ teaspoon pepper and cook until fragrant, about 30 seconds. Transfer to bowl with millet.</li>
<li>Stir almond milk, egg, and cilantro into millet mixture until well combined.</li>
<li>Divide mixture into 8 equal portions, packing firmly into ½-inch-thick cakes, and place on prepared sheet. Refrigerate cakes until chilled and firm, about 30 minutes.</li>
<li>Drizzle a tiny bit of oil on top of each cake and bake for about 25-30 minutes, or until the edges are crispy and cakes are cooked through. Flip once about halfway through.</li>
<li>Serve with your favorite sauce.</li>
</ol>
<p>Adapted from the blog <em>Love and Lemons</em> (originally adapted from <em>The Complete Vegetarian Cookbook</em> by America&#8217;s Test Kitchen).</p>
</div>
]]></content:encoded>
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		<item>
		<title>Salmon Burgers with Ginger and Cilantro</title>
		<link>http://HEALTHYFUTURESTODAY.COM/2015/03/09/salmon-burgers-with-ginger-and-cilantro/</link>
		<comments>http://HEALTHYFUTURESTODAY.COM/2015/03/09/salmon-burgers-with-ginger-and-cilantro/#comments</comments>
		<pubDate>Mon, 09 Mar 2015 17:52:52 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Entrees]]></category>
		<category><![CDATA[Recipes]]></category>

		<guid isPermaLink="false">http://HEALTHYFUTURESTODAY.COM/?p=933</guid>
		<description><![CDATA[These salmon burgers are so good &#8211; way better than any I&#8217;ve ever bought. And they&#8217;re a snap to make. I love the ginger and cilantro combination &#8211; they are perfect complements to the salmon. The original recipe calls for pickled ginger, but I like to use fresh ginger. Either way, you can&#8217;t go wrong. [...]]]></description>
			<content:encoded><![CDATA[<p>These salmon burgers are so good &#8211; way better than any I&#8217;ve ever bought. And they&#8217;re a snap to make. I love the ginger and cilantro combination &#8211; they are perfect complements to the salmon. The original recipe calls for pickled ginger, but I like to use fresh ginger. Either way, you can&#8217;t go wrong. Definitely allow time for the burgers to sit in the refrigerator for at least an hour. You can even make them the day before or the morning of.</p>
<p>Makes 4 burgers</p>
<p><strong>Ingredients:</strong></p>
<ul>
<li>1 pound salmon fillet, skin discarded, cut into 1 inch cubes<a href="https://lesliewoodwardwellness.files.wordpress.com/2013/09/salmon-burgers-3.jpg"><br />
</a></li>
<li>2 Tbsp minced fresh ginger</li>
<li>1/2 small red onion, roughly chopped</li>
<li>1/3 cup cilantro leaves</li>
<li>2 tsp soy sauce (or tamari for gluten-free)</li>
<li>2 tsp toasted sesame oil</li>
<li>1/2 tsp coarse sea salt</li>
<li>1/4 tsp freshly ground black pepper</li>
<li>2 Tbsp coconut oil or sesame oil</li>
</ul>
<p><strong>Directions:</strong></p>
<ol>
<li>Place salmon on a sheet pan or a plate and stick it in the freezer for 15 minutes, just until it gets very cold but isn’t frozen solid. While you’re at it, place the bowl and blade from your food processor in the freezer too.</li>
<li>Blitz the ice cold salmon in 2 batches, using your ice cold food processor blade, until completely minced but not a paste. The cold temperature helps you grind the salmon evenly without it turning into a paste. Place the ground salmon in a large mixing bowl.</li>
<li>Put the ginger, red onion, cilantro, soy sauce, sesame oil, salt and pepper in the food processor’s bowl and pulse the mixture until it’s very finely chopped.</li>
<li>Add these aromatics to the salmon and use a rubber spatula or your hands to thoroughly combine.</li>
<li>Form the mixture into 4 patties. At this point, it’s ideal to refrigerate the burgers for at least 1 hour or as long as overnight, to really get the flavors into the salmon, but they’ll still be okay if you don’t have that extra time.</li>
<li>When you’re ready to cook, heat a grill or grill pan over medium-high heat. Rub the burgers with the coconut (or sesame) oil and cook until browned and firm to the touch, about 4 &#8211; 5 minutes per side.</li>
<li>Serve plain or on a bun (I like the Ezekiel Sprouted Grain Burger Buns) with any of your favorite toppings.</li>
</ol>
<p>Adapted from <em>It&#8217;s All Good</em> by Gwyneth Paltrow and Julia Turshen.</p>
]]></content:encoded>
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		<title>Southeast Asian-Style Vegetable and Nut Butter Stew</title>
		<link>http://HEALTHYFUTURESTODAY.COM/2015/02/26/southeast-asian-style-vegetable-and-nut-butter-stew/</link>
		<comments>http://HEALTHYFUTURESTODAY.COM/2015/02/26/southeast-asian-style-vegetable-and-nut-butter-stew/#comments</comments>
		<pubDate>Thu, 26 Feb 2015 19:37:54 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Entrees]]></category>
		<category><![CDATA[Recipes]]></category>

		<guid isPermaLink="false">http://HEALTHYFUTURESTODAY.COM/?p=922</guid>
		<description><![CDATA[You&#8217;ve probably figured out by now that I love one dish meals. This stew is my idea of the ultimate one-pot meal. It is another recipe that my family loves. The assortment of vegetables combined with the ginger and almond butter make a creamy, flavorful, and satisfying meal. You can substitute butternut squash for the [...]]]></description>
			<content:encoded><![CDATA[<p>You&#8217;ve probably figured out by now that I love one dish meals. This stew is my idea of the ultimate one-pot meal. It is another recipe that my family loves. The assortment of vegetables combined with the ginger and almond butter make a creamy, flavorful, and satisfying meal. You can substitute butternut squash for the sweet potatoes, cauliflower for the broccoli, and collard greens for the kale if you like. You can make it as spicy or as mild as you want. I like to serve it over brown rice.</p>
<p>Yield: 6 &#8211; 8 servings</p>
<p>Prep time: 35 minutes</p>
<p>Cooking time: 30 minutes</p>
<div>
<h5>INGREDIENTS:</h5>
<ul data-id="nogrouping">
<li>1 1/2 tablespoons extra-virgin olive oil</li>
<li>1 large red onion, chopped</li>
<li>4 cloves garlic, finely chopped</li>
<li>2 medium sweet potatoes (about 1 3/4 pounds), peeled and cut into 1/2-inch dice</li>
<li>One 15-to-16-ounce can no-salt-added diced tomatoes, with juices</li>
<li>2 teaspoons peeled and grated fresh ginger root, or more as needed</li>
<li>3 cups water, or more as needed</li>
<li>3 cups (about 8 ounces) small broccoli florets</li>
<li>1 or 2 small Thai chili peppers, seeded and finely chopped (may substitute other small peppers or 1/2 to 1 teaspoon crushed red pepper flakes)</li>
<li>1/2 cup smooth almond butter (may substitute peanut or cashew butter)</li>
<li>3 cups lightly packed lacinato kale leaves (about 8 ounces), thick stems discarded, thinly sliced</li>
<li>1/2 cup chopped cilantro leaves</li>
<li>1/2 teaspoon fine sea salt, or more as needed</li>
<li>1/2 teaspoon freshly ground black pepper, or more as needed</li>
<li>1/2 cup dry-roasted, unsalted peanuts, chopped, for garnish (optional)</li>
<li>3 scallions, trimmed and thinly sliced, for garnish (optional)</li>
</ul>
</div>
<h5></h5>
<h5>DIRECTIONS:</h5>
<div>
<ol>
<li>Pour the oil into a soup pot over medium heat. Stir in the onion and garlic; cook until the onion has lightly browned, 4 to 6 minutes.</li>
<li>Add the sweet potatoes, the tomatoes and their juices, the ginger (using more if you want the dish to be spicier) and the 3 cups of water. Let it slowly come to a boil, then reduce the heat so the water is barely bubbling; cover and cook until the sweet potatoes are nearly tender, 12 to 15 minutes.</li>
<li>Add the broccoli and chili pepper (or peppers, if you want the dish to be spicier). Stir in the almond butter a little at a time until it melts into the broth. Cover and cook until the broccoli loses a little firmness, a few minutes.</li>
<li>Stir in the kale and cook, uncovered, until it is wilted and all of the vegetables are just tender but not mushy, 5 minutes. Add a little more water if needed for a moist but not soupy consistency.</li>
<li>Stir in the cilantro, salt and pepper. Taste, and adjust the seasoning as needed. Serve in bowls over brown rice. If desired, garnish each serving with peanuts and/or scallions.</li>
</ol>
<p>Adapted from Joe Yonan&#8217;s recipe in <em>The Washington Post</em>.</p>
</div>
]]></content:encoded>
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		<item>
		<title>Soba Noodle, Tofu, and Vegetable Stir-Fry</title>
		<link>http://HEALTHYFUTURESTODAY.COM/2014/12/09/soba-noodle-tofu-and-vegetable-stir-fry/</link>
		<comments>http://HEALTHYFUTURESTODAY.COM/2014/12/09/soba-noodle-tofu-and-vegetable-stir-fry/#comments</comments>
		<pubDate>Tue, 09 Dec 2014 14:28:52 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Entrees]]></category>
		<category><![CDATA[Recipes]]></category>

		<guid isPermaLink="false">http://HEALTHYFUTURESTODAY.COM/?p=901</guid>
		<description><![CDATA[The key to this somewhat spicy noodle dish is the almond butter sauce. Everyone in my family loves this sauce. Feel free to mix and match whatever vegetables you have on hand. You can control the heat in this dish by using more or less crushed red pepper. If you are gluten-free, look for soba [...]]]></description>
			<content:encoded><![CDATA[<div>The key to this somewhat spicy noodle dish is the almond butter sauce. Everyone in my family loves this sauce. Feel free to mix and match whatever vegetables you have on hand. You can control the heat in this dish by using more or less crushed red pepper. If you are gluten-free, look for soba noodles that are made entirely from buckwheat flour.</div>
<div></div>
<div>Prep time: 25 minutes</div>
<div>Cooking Time: 20 minutes (includes cooking the tofu)</div>
<div>
<div>Serves: 4</div>
<div></div>
<div>
<p><strong>Ingredients:</strong></p>
<ul>
<li>10 ounces soba noodles (use 100% buckwheat if you&#8217;re eating gluten-free)</li>
<li>2 teaspoons sea salt</li>
<li>2 tablespoons olive oil</li>
<li>1 package (14 oz) extra-firm tofu, drained, patted dry, &amp; cut into 1/2-inch cubes</li>
<li>2 red bell peppers, ribs and seeds removed, thinly sliced lengthwise</li>
<li>1 1/2 pounds broccoli (1 bunch), broken into small florets, stems discarded</li>
<li>1 pound bok choy (1 head), trimmed and thinly sliced crosswise</li>
<li>2 -3 large carrots, peeled and sliced crosswise</li>
<li>4 garlic cloves, minced</li>
<li>1/2 teaspoon crushed red pepper flakes</li>
<li>3 tablespoons almond butter</li>
<li>2 tablespoons water</li>
<li>3 tablespoons rice vinegar</li>
<li>2 tablespoons low-sodium soy sauce</li>
</ul>
<p><strong>Directions</strong>:</p>
<ol>
<li>Bring a large pot of water to a boil. Cook soba noodles until tender according to package directions. Drain, and then rinse with cold water; set aside.</li>
<li>Heat 1 tablespoon oil in a large skillet or wok over medium heat; add tofu and 1 teaspoon salt. Cook, tossing occasionally, until golden, about 10 -12 minutes. Transfer to a plate; set aside.</li>
<li>Heat remaining tablespoon oil in same skillet or wok over medium-high. Add bell peppers, broccoli, bok choy, garlic, red pepper flakes, and 1 teaspoon salt. Cover (pan will be very full) and cook, tossing occasionally until vegetables are crisp-tender, 8 to 10 minutes.</li>
<li>Meanwhile, make sauce: In a small bowl, whisk together almond butter and the water, then whisk in vinegar and soy sauce.</li>
<li>Add reserved noodles, tofu, and sauce to pan with vegetables. Cook, tossing until noodles are heated through, 2 to 3 minutes.</li>
</ol>
<div>Adapted from <em>Power Foods.</em></div>
</div>
</div>
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		</item>
		<item>
		<title>Farro Salad with Grilled Vegetables</title>
		<link>http://HEALTHYFUTURESTODAY.COM/2014/09/22/farro-salad-with-grilled-vegetables/</link>
		<comments>http://HEALTHYFUTURESTODAY.COM/2014/09/22/farro-salad-with-grilled-vegetables/#comments</comments>
		<pubDate>Mon, 22 Sep 2014 16:24:42 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[Entrees]]></category>
		<category><![CDATA[Recipes]]></category>
		<category><![CDATA[Salads]]></category>

		<guid isPermaLink="false">http://HEALTHYFUTURESTODAY.COM/?p=886</guid>
		<description><![CDATA[This farro salad is simple, delicious, colorful, and packed with nutrients. Farro is an ancient grain that is rich in magnesium and B vitamins. It has a higher fiber and protein content than common wheat. It&#8217;s nutty flavor and chewy texture make it a very satisfying meal. You can eat this salad warm or cold, [...]]]></description>
			<content:encoded><![CDATA[<p><a href="http://HEALTHYFUTURESTODAY.COM/wp-content/uploads/2014/09/IMG_1892-1200x900.jpg"><img class="alignright size-thumbnail wp-image-887" title="IMG_1892" src="http://HEALTHYFUTURESTODAY.COM/wp-content/uploads/2014/09/IMG_1892-200x150.jpg" alt="" width="200" height="150" /></a>This farro salad is simple, delicious, colorful, and packed with nutrients. Farro is an ancient grain that is rich in magnesium and B vitamins. It has a higher fiber and protein content than common wheat. It&#8217;s nutty flavor and chewy texture make it a very satisfying meal.</p>
<p>You can eat this salad warm or cold, as a main meal or a side dish. I use zucchini, red peppers, and onions, but feel free to add or substitute any vegetables you like (e.g., eggplant, asparagus, etc.)</p>
<p>Yield: 4 main dish servings</p>
<p>&nbsp;</p>
<p><strong>Ingredients:</strong></p>
<p>1 1/2 Cups Dried Semi-Pearled Farro</p>
<p>2 Small Zucchini</p>
<p>1 Red Pepper</p>
<p>1 Small Red Onion</p>
<p>1 Cup Cherry or Grape Tomatoes, cut in half</p>
<p>1/2 Cup Fresh Basil Leaves</p>
<p>3 Tablespoons Capers, drained</p>
<p>Olive Oil For Brushing</p>
<p><strong>Dressing:</strong></p>
<p>1/4 Cup White Balsamic Vinegar</p>
<p>1/2 Cup Extra Virgin Olive Oil</p>
<p>1/4 Cup Fresh Parsley, finely chopped</p>
<p>Sea salt &amp; freshly ground pepper</p>
<p>&nbsp;</p>
<p><strong>Directions:</strong></p>
<ol>
<li>Cook the farro in lightly salted boiling water (3 cups) until tender to the bite but still just a bit chewy, about 25 minutes.  (I soak my farro for several hours or overnight before cooking.)</li>
<li>Drain the farro and place in a large bowl.</li>
<li>Meanwhile, peel the onion and cut into wedges; cut the zucchini into 1 1/2 inch slices; cut the pepper into four pieces after coring and seeding it.</li>
<li>Lightly brush the vegetables with olive oil and grill until tender and lightly browned.  (I use a grilling basket, but if you don&#8217;t have one of these, you can put the vegetables right on the grill. Alternatively, you can cook them under a preheated broiler until lightly browned and soft).</li>
<li>Remove the skin from the pepper and chop into 2 inch pieces. Cut both the zucchini and the onion into similar sized pieces and place all of the vegetables into the bowl with the farro.</li>
<li>Add the halved tomatoes and capers and mix.</li>
<li>Tear the basil into small pieces and add to the bowl.</li>
<li>Mix the dressing ingredients together in a separate small bowl and pour it over the farro mixture (there will be extra dressing).</li>
<li>Toss well and serve.</li>
</ol>
<div></div>
<div></div>
<div>Adapted from <em>mamaglow.com</em>.</div>
<p>&nbsp;</p>
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		<title>Slow-Cooked Salmon, Chickpeas, and Greens</title>
		<link>http://HEALTHYFUTURESTODAY.COM/2014/05/01/slow-cooked-salmon-chickpeas-and-greens/</link>
		<comments>http://HEALTHYFUTURESTODAY.COM/2014/05/01/slow-cooked-salmon-chickpeas-and-greens/#comments</comments>
		<pubDate>Thu, 01 May 2014 13:39:43 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[Entrees]]></category>
		<category><![CDATA[Recipes]]></category>

		<guid isPermaLink="false">http://HEALTHYFUTURESTODAY.COM/?p=863</guid>
		<description><![CDATA[The vinaigrette in this recipe makes a delicious sauce for the fish. The original recipe calls for mustard greens, which I love, but my kids find them a little too bitter.  So I use swiss chard instead. Feel free to substitute any of your favorite leafy greens such as kale or collard greens. I like [...]]]></description>
			<content:encoded><![CDATA[<p>The vinaigrette in this recipe makes a delicious sauce for the fish. The original recipe calls for mustard greens, which I love, but my kids find them a little too bitter.  So I use swiss chard instead. Feel free to substitute any of your favorite leafy greens such as kale or collard greens. I like slow-cooking my fish because it gives me the opportunity to prepare my side dishes while the fish cooks. This recipe is quite simple to throw together…there&#8217;s nothing to it other than making the vinaigrette, chopping the greens, and mashing the chickpeas.</p>
<p><strong>Ingredients:</strong></p>
<p><strong>Salmon:</strong></p>
<ul>
<li>2 tablespoons olive oil, plus more</li>
<li>1 15.5-ounce can chickpeas, rinsed</li>
<li>1/2 teaspoon ground cumin</li>
<li>sea salt, freshly ground pepper</li>
<li>1 garlic clove, thinly sliced</li>
<li>1 bunch swiss chard, ribs and stems removed, leaves coarsely chopped</li>
<li>1 teaspoon honey</li>
<li>4 6-ounce skinless wild salmon fillets</li>
</ul>
<p><strong>Vinaigrette and assembly:</strong></p>
<ul>
<li>1/2 small shallot, very finely chopped</li>
<li>2 tablespoons fresh lemon juice</li>
<li>1 teaspoon Dijon mustard</li>
<li>1/2 teaspoon honey</li>
<li>sea salt, freshly ground pepper</li>
<li>1/2 cup olive oil, divided</li>
<li>2 tablespoons capers, rinsed, patted dry</li>
</ul>
<div><strong>Directions:</strong></div>
<div id="preparation">
<p><strong>For salmon: </strong></p>
<ol>
<li>Preheat oven to 250°F. Brush a large baking dish with oil.</li>
<li>Combine chickpeas, cumin, and 1 tablespoon oil in a medium bowl.</li>
<li>Mash about half of chickpeas with a fork; season with salt and pepper and transfer chickpea mixture to prepared dish.</li>
<li>Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Cook garlic, stirring, until fragrant, about 30 seconds.</li>
<li>Add swiss chard and cook, tossing, until slightly wilted, about 1 &#8211; 2 minutes.</li>
<li>Add honey and 1/4 cup water; season with salt and pepper.</li>
<li>Cook, tossing, until greens are completely wilted, about 2 minutes. Transfer to dish with chickpea mixture.</li>
<li>Season salmon with salt and pepper; arrange over greens and chickpea mixture and drizzle with oil.</li>
<li>Bake until salmon is opaque in the center, 30–35 minutes.</li>
</ol>
<p><strong>For vinaigrette and assembly:</strong></p>
<ol>
<li>Whisk shallot, lemon juice, mustard, and honey in a small bowl; season with salt and pepper. Gradually whisk in 1/4 cup olive oil; season with salt and pepper.</li>
<li>Heat 1/4 cup olive oil in a small saucepan over medium-high heat. Cook capers until opened and crisp, about 30 seconds; drain on paper towels.</li>
<li>Drizzle salmon with vinaigrette and top with capers.</li>
</ol>
<p>Adapted from <em>Bon Appetit.</em></p>
</div>
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		<title>Winter Vegetable Dal</title>
		<link>http://HEALTHYFUTURESTODAY.COM/2014/02/26/winter-vegetable-dal/</link>
		<comments>http://HEALTHYFUTURESTODAY.COM/2014/02/26/winter-vegetable-dal/#comments</comments>
		<pubDate>Wed, 26 Feb 2014 16:35:35 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Blog]]></category>
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		<guid isPermaLink="false">http://HEALTHYFUTURESTODAY.COM/?p=849</guid>
		<description><![CDATA[This is comfort food at its finest. Dal is an Indian lentil dish. This red lentil dal is substantial enough to be served as a main dish. Unlike their brown or green counterparts, red lentils cook up quickly. They turn into a mushy, creamy-like consistency. Although there appears to be a lot of ingredients, this meal comes together quickly. [...]]]></description>
			<content:encoded><![CDATA[<div><img src="https://origin.ih.constantcontact.com/fs194/1108193966872/img/104.jpg" alt="" name="ACCOUNT.IMAGE.104" width="190" height="190" align="right" border="0" hspace="5" vspace="5" />This is comfort food at its finest. Dal is an Indian lentil dish. This red lentil dal is substantial enough to be served as a main dish. Unlike their brown or green counterparts, red lentils cook up quickly. They turn into a mushy, creamy-like consistency. Although there appears to be a lot of ingredients, this meal comes together quickly. It takes a bit of chopping, but the payoff is a delicious, hearty meal that the whole family will love. I buy the pre cut butternut squash to lessen the prep time.</div>
<div align="left">
<div>
<div></div>
<div>Prep Time: 45 minutes</div>
</div>
</div>
<div align="left">
<div>
<div>Cooking Time: 20-25 minutes</div>
</div>
</div>
<div>
<div>
<div>Serves: 6</div>
</div>
</div>
<div></div>
<div>
<div><strong>Ingredients:</strong></div>
<div>
<ul>
<li>2 tablespoons coconut oil</li>
<li>1 teaspoon brown mustard seeds</li>
<li>1 teaspoon cumin seeds</li>
<li>1 large bay leaf</li>
<li>1 medium onion, finely chopped</li>
<li>1 serrano chile, finely diced</li>
<li>3 tablespoons finely chopped fresh ginger</li>
<li>4 medium cloves garlic, finely chopped</li>
<li>4 1/2 cups water</li>
<li>1 1/2 cups red lentils, rinsed</li>
<li>1 14-ounce can coconut milk</li>
<li>1 1/2 teaspoons salt</li>
<li>1 teaspoon ground turmeric</li>
<li>2 1/2 cups cubed peeled butternut squash</li>
<li>2 cups cauliflower florets (1-inch)</li>
<li>1 large Yukon Gold potato (about 8 ounces), cut into 1/2-inch chunks</li>
<li>1 teaspoon garam masala*</li>
<li>2 tablespoons lime juice</li>
</ul>
</div>
<p><strong>Directions: </strong></p>
</div>
<div>
<ol>
<li>Heat oil over medium-high heat in a large pot. Add mustard seeds and cumin seeds and cook until the seeds begin to pop, about 20 seconds. Add onion, chile, ginger and garlic and cook, stirring occasionally, until the onion is starting to brown, about 5 minutes.</li>
<li>Add bay leaf, water, lentils, coconut milk, salt and turmeric to the pot. Bring to a boil, stirring frequently to make sure the lentils don&#8217;t stick to the bottom. Add squash, cauliflower and potato; return to a boil. Reduce heat to a simmer and cook, uncovered, stirring occasionally, until the vegetables are just tender when pierced with a fork, 20 to 25 minutes.</li>
<li>Remove from heat; stir in garam masala and lime juice.</li>
</ol>
<div>* Garam Masala is a blend of ground spices. You can find it in the spice section.</div>
<div></div>
<div>Adapted from <em>Eating Well </em>Magazine<em>.</em></div>
</div>
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		<title>Otsu Noodles</title>
		<link>http://HEALTHYFUTURESTODAY.COM/2013/12/10/otsu-noodles/</link>
		<comments>http://HEALTHYFUTURESTODAY.COM/2013/12/10/otsu-noodles/#comments</comments>
		<pubDate>Tue, 10 Dec 2013 13:31:11 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Blog]]></category>
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		<guid isPermaLink="false">http://HEALTHYFUTURESTODAY.COM/?p=837</guid>
		<description><![CDATA[Otsu is a Japanese version of Chinese sesame noodles. Otsu means something strange, quaint, stylish, chic, spicy, witty, tasty, or romantic. All I know is, this dish is delicious. The sauce is so good you could drink it (although I wouldn&#8217;t recommend doing so!) It is incredibly refreshing and light, something you can&#8217;t often say [...]]]></description>
			<content:encoded><![CDATA[<div><a href="http://HEALTHYFUTURESTODAY.COM/wp-content/uploads/2013/12/otsu-noodles.jpg"><img class="alignright size-thumbnail wp-image-838" title="otsu noodles" src="http://HEALTHYFUTURESTODAY.COM/wp-content/uploads/2013/12/otsu-noodles-196x150.jpg" alt="" width="196" height="150" /></a>Otsu is a Japanese version of Chinese sesame noodles. Otsu means something strange, quaint, stylish, chic, spicy, witty, tasty, or romantic. All I know is, this dish is delicious. The sauce is so good you could drink it (although I wouldn&#8217;t recommend doing so!) It is incredibly refreshing and light, something you can&#8217;t often say about a pasta dish. Buy 100% buckwheat noodles if you are staying away from gluten (despite the name, buckwheat is gluten-free). You can adjust the temperature by adding more or less cayenne pepper. I typically serve the otsu noodles warm, but it can be really tasty as a cold dish as well.</div>
<div>
<div><strong> </strong></div>
<div></div>
<div><strong>Ingredients:</strong></div>
<div><strong> </strong></div>
<div><em>Ginger Sesame Dressing:</em></div>
<div>
<ul>
<li>grated zest of 1 lemon</li>
<li>1-inch cube fresh ginger, peeled, and grated or minced</li>
<li>1 tablespoon raw honey</li>
<li>1/2 teaspoon cayenne pepper (more or less depending on your preference)</li>
<li>3/4 teaspoon sea salt</li>
<li>1 tablespoon freshly squeezed lemon juice</li>
<li>1/4 cup rice vinegar</li>
<li>1/3 cup shoyu or tamari (soy sauce)</li>
<li>2 tablespoons extra virgin olive oil</li>
<li>2 tablespoon toasted sesame oil</li>
</ul>
<p><em>For the noodles:</em></p>
<ul>
<li>12 ounces dried soba noodles</li>
<li>12 ounces extra-firm organic tofu</li>
<li>1/4 cup chopped fresh cilantro</li>
<li>3 green onions, thinly sliced</li>
<li>1/2 cucumber, peeled, cut in half lengthwise, seeded, and thinly sliced</li>
<li>1/4 cup toasted sesame seeds*</li>
</ul>
<div></div>
<div><strong>Directions: </strong></div>
<div></div>
<div>
<ol>
<li>To make the dressing, combine the zest, ginger, honey, cayenne, and salt in a food processor and process until smooth. Add the lemon juice, rice vinegar, and soy sauce and pulse to combine. With the machine running, drizzle in the oils.</li>
<li>Cook the soba noodles in boiling salted water just until tender, then drain and rinse under cold running water.</li>
<li>While the pasta is cooking, drain the tofu, pat it dry and cut into rectangles about the size of your thumb.</li>
<li>Cook the tofu in a dry nonstick skillet over medium-high heat for a few minutes, until the pieces are browned on one side. Toss gently once or twice, then continue cooking for another minute or two until the tofu is firm and golden.</li>
<li>In a large bowl, combine the soba, the cilantro, green onions, cucumber, and 3/4 cup of the dressing. Toss well to combine. Add the tofu and toss again gently. Add more dressing if needed.</li>
<li>Divide into bowls, garnish each bowl with the toasted sesame seeds, and serve.</li>
</ol>
<div></div>
<div>* To toast the sesame seeds, place in a small dry skillet in a single layer over medium heat. Toss the seeds every few minute until they are fragrant and toasty. Don&#8217;t walk away from the skillet (like I have done many times in the past!) or they will burn.</div>
</div>
<div></div>
<div></div>
<div>Adapted from Heidi Swanson&#8217;s <em>Super Natural Cooking</em>.</div>
</div>
</div>
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