If you are a fan of traditional Greek Salad and you are not sure if you like quinoa or have never tried it;  this will make you a quinoa-a-holic!

Step 1 | Dressing:

• 3 T freshly squeezed lemon juice
• 1 T red wine vinegar
• 1/4 tsp dried oregano
• 1 garlic clove smashed and finely chopped to a paste
• Kosher salt and freshly ground black pepper
• 1/4 c extra virgin olive oil

Whisk dressing ingredients together.
Let sit at room temperature while you prepare the salad.

Step 2 | Quinoa:

• 1 cup Quinoa
• Kosher salt and pepper

Rinse quinoa in a strainer until the water runs clear.  Combine quinoa, 2 cups water, 1 tsp salt and 1/4 tsp pepper in a small saucepan, bring to a boil and cook until water is absorbed and quinoa is tender, about 15 minutes.

Transfer quinoa to a bowl and fluff with a fork and let sit for five minutes to cool slightly

Step  3 | Add all these ingredients:

• 2 cups red and yellow grape tomatoes halved
• 1 cup pitted Kalamata olives
• 2 green onions (green and pale green part thinly sliced)
• 2 pickled cherry peppers diced
• 1 small red onion (halved and thinly sliced)
• 1/2 English cucumber (cut into small diced pieces)

Step 4 | Feta for sprinkling

Cover and refrigerate for at least 1 hour and up to 8 hours before serving.  The longer it sits, the better the flavor.  Just before serving, transfer to a platter and sprinkle feta on top.

Variations:  What is in your refrigerator?  The first time I made this recipe I used carrots, diced pepperoncinis, tomatoes, cucumbers, some kalamata olives and sprinkled it with Feta.  Yum!  His dressing is so delicious that you can add any of your salad favorites.  Be creative!

• 2-15 ounce cans of chickpeas, drained and rinsed

• 1-8.5 ounce jar sun dried tomatoes in olive oil 

• 1/2 cup extra virgin olive oil

• 1/2 lemon juiced 

• 2 cloves garlic, peeled

• 1 1/2 tsp. salt (I like to start with less and add to taste)

• 1/4 c water
  

Add all ingredients to blender and blend on low until smooth.  If the mixture is too dry,  add a little extra olive oil one-two tablespoons at a time.  After that add a little bit of water if necessary.  Hummus tastes great with pita bread of course, but don’t miss the opportunity to try it with sliced colorful bell peppers, carrots and broccoli.  

Cooking dried beans for bean recipes is easy.  The benefits are: easy, inexpensive (about $1.00 a bag), more nutritious, not processed, less sodium.  Follow the dried bean recipe on the bag but it is as easy as rinsing beans, soaking and boiling in a pot with water and salt.

I actually prefer this over brown rice and it makes a darn good wrap.  The recipe calls for 12, 8 in reduced fat flour tortillas (consider whole wheat or corn).  Brown rice is the healthier choice of course.  Either way, serve with a side of broccoli and make an already healthy meal healthier.  I have skipped the bell pepper simply because I did not have any on hand and it still tastes delicious!  Improvise.

• 1 tablespoon olive oil
  
• 2 green bell peppers diced (about 2 cups)
  

• 3 garlic gloves, minced

• 2 teaspoons each: dried oregano and ground cumin

• 2 (10 ounce) cans of tomatoes with green chiles

• 2 (151/2-ounce) cans black beans, rinsed

• 3 tablespoons red wine vinegar

         salt and pepper to taste
        12, 8-inch fat-free or reduced fat tortillas 

In a medium saucepan, heat the olive oil over medium heat and add bell peppers, garlic, oregano and cumin.  Cook and stir until softened, about 4-5 minutes.  Add tomatoes, beans and vinegar.  Cook until thickened, about 25 minutes, stirring occasionally.  Mash some of the beans with the back side of a large spoon.  Heat tortillas, spoon in filling, wrap and serve.  

Try the over brown rice option too.  Slice fresh avocado on top! 

Makes 4 cups or 6 servings, each 400 calories, 18 g protein,3 g fat,600 mg sodium and 7 g fiber.

Make meatballs in larger batches and freeze them for fast and easy meals.  They are most useful to my husband when he wants something fast.  He knows they are already cooked and in the freezer.  I use turkey most of the time.

• 1.25 lb. ground beef or turkey

• 1 c bread crumbs (I use fresh grated or Panko)

• 1/2 c grated parmesan cheese
  

• 1/4 c milk

• 2 garlic gloves crushed

• 1/2 tsp. salt

• 1/4 tsp pepper

• 1 egg
  

Mix all ingredients until well blended.  Not too much or too smooth because over mixing makes them too dense.  Roll into medium size balls- about 1.5 inches round.  You can pan cook, but I prefer the easy and less messy route by placing them on a canola oil wiped cookie sheet.  Bake at 350 for about 20-30 minutes.  Roll over once 1/2 way during cooking.  Make sure they are cooked through.

This marinade will give you restaurant tender andy tasty chicken.  I have found this is no fail with a 6-8 hour marinate.  The other reason I like this recipe is because of the person that gave it to me; Dr. Ana Roman, in Houston Texas.  I told her one day she was a strong woman, and she replied, “take a look at yourself.”  That was a great day!

Marinate chicken 15 min.- 8 hrs.
3 skinless boneless chicken breast halves

• 1 tablespoon lemon juice
  
• 2 tablespoons canola or olive oil
  
• 1/2 tsp salt
  
• 1/4 tsp pepper
  
• 1/2 tsp tarragon or rosemary
  

       (I prefer rosemary and olive oil)

Whisk ingredients together.  Pour over chicken in a plastic bag and make sure it is evenly coated. 
Grill chicken.