Ask Joe
Mt. SAC Emergency Alert

Alert: Mt. SAC has Transitioned to Online Classes and Services (see www.mtsac.edu/online). Learn more about our COVID-19 response at www.mtsac.edu/health.

Wellness Center

Lunch 'n Learn

Megan Wroe is a registered dietitian and health coach. She received her Master’s degree in nutrition and food science at Cal Poly Pomona and completed her dietetic internship at the VA in Los Angeles. After years in the field of pediatric outpatient nutrition, Megan became a Certified Lactation Educator and more recently, became certified as a Culinary Nutrition Expert, making her a professional at putting nutrition recommendations into actual food experiences. Megan is currently a lead health coach at St. Jude Wellness Center. She works directly with clients for both individual consultation and in teaching health and wellness programs. She also works with employers and advisors/brokers in implementing wellness programs into their company workplace.

Megan Wroe

Megan Wroe, MS, RD, CNE, CLEC
Wellness Manager & Registered Dietitian,
St. Jude Wellness Center

 

Healthy Pizza Nutrition Class & Demo!

Pizza is the ultimate comfort food that typically pleases everyone in the family, but it's also notorious for being high in refined starches, inflammatory fats and pretty much void of any plant-fiber benefits. But what if we could make an ooey-gooey pizza that worked FOR our bodies and not AGAINST them? Good news! We can! Join registered dietitian Megan Wroe for a fun-filled webinar where you will learn to make different types of healthy pizza crusts and toppings that are not only healthy, but super delicious too!

 

    • Pesto PizzaPesto Pizza

      Pesto Pizza on Socca

      Servings 6 slices

      Pesto Pizza

      INGREDIENTS:

      • 1 cup garbanzo bean flour
      • ½ tsp. sea salt
      • 1 tsp. baking powder
      • 1 scant cup warm water
      • ¼ cup ricotta cheese
      • ¼ cup pesto
      • ¼ cup sun-dried tomatoes
      • 1 cup arugula
      • Olive oil drizzle
      • Dried basil, red pepper flakes & sea salt to finish

      INSTRUCTIONS

      1. In a mixing bowl, whisk together garbanzo bean flour, salt, baking powder and water until smooth. Cover with a towel and let rest 30-60 minutes.
      2. Heat oven to 425 and let cast-iron skillet (or other baking dish) sit in the oven as it heats. Add a swirl of olive oil to the pan to coat and pour in the chickpea,allowing it to spread to the edges.
      3. Transfer pan to oven and bake 10-15 minutes until bubbles have formed and top is golden brown.
      4. Change oven to broil. Spread pesto over the baked socca, then spread dollops of ricotta. Top with arugula drizzled in olive oil, sun-dried tomatoes and desired seasonings.
      5. Broil for just a few minutes until arugula is starting to wilt.

      NOTES:

      • Mix in different seasonings into the socca batter for more intense flavor.
      • Feel free to put ANY toppings on this pizza base and simply broil until your toppings are charred and chosen cheese is bubbly.

      Modified recipe from www.minimalistbaker.com

    • Quinoa Pizza BowlsQuinoa Pizza

      Quinoa Pizza Bowls

      Serves 6

      Quinoa Pizza Bowls

      INGREDIENTS:

      • 1 cup (dry) quinoa
      • 2 cups chicken or vegetable stock
      • 2 (14-ounce) jars pizza sauce
      • 2 cups (8 ounces) shredded Mozzarella cheese
      • 2-3 cups of your favorite pizza toppings (pepperonis, diced green peppers, diced button mushrooms, thinly-sliced red onions, zucchini, etc.)
      • optional toppings: grated Parmesan cheese, crushed red peppers

      INSTRUCTIONS

      1. Preheat oven to 425°F.
      2. Cook quinoa in the chicken or vegetable stock according to package instructions.
      3. When the quinoa has finished cooking, fluff the quinoa with a fork. Then stir about 1/2 cup pizza sauce into the quinoa until evenly combined. Set aside.
      4. Lightly spray 6 large (10-ounce) oven-safe ramekins with cooking spray. Place the ramekins on a large baking tray.
      5. Spread about 2 Tablespoons of pizza sauce evenly over the bottom of each ramekin. Layer each with about 1/4 cup of quinoa, and spread with a spoon to flatten. Layer each evenly with pinch of shredded Mozzarella. Layer each with a single layer of pizza toppings.
      6. Repeat by layering each with another layer of sauce, quinoa, Mozzarella, pizza toppings, followed by a final layer of Mozzarella. The ramekins should be full but not overflowing.
      7. Transfer the baking sheet full of ramekins to the oven, and bake for 20 minutes, or until the cheese is melted and the ingredients are heated through. At this point, you can either remove the pizza bowls from the oven. Or if you'd like to get the cheese extra golden on top, you can turn the oven to "broil". Then -- keeping a close eye on the cheese so that it does not burn -- broil the pizza bowls until the cheese is golden on top.
      8. Remove and sprinkle each pizza bowl with a pinch of Parmesan cheese and crushed red peppers, if desired. Serve immediately.

      NOTES:

      • Feel free to swap in your favorite pizza toppings here. As goes with traditional pizza, just be sure that they are chopped or cooked (if needed, such as for sausage, etc.) if needed before adding them to the pizza bowls.
      • You can also do this in one large casserole dish.

      Modified recipe from www.minimalistbaker.com

    • cauliflower pizzaCauliflower Pizza

      Trader Joes Spicy Cauliflower Veggie Pizza

      Serves 4 slices

      cauliflower pizza

      INGREDIENTS:

      • 1 frozen Cauliflower Pizza Crust
      • ½ - ¾ jar Red Pepper Spread
      • ½ - ¾ bag Quattro Formaggio shredded cheese
      • 1 bag Misto Alla Griglia frozen vegetables
      • Handful chopped fresh basil
      • Fresh cracked pepper to taste
      • Optional toppings: feta cheese, pizza seasoning ***All ingredients are from Trader Joe’s

      INSTRUCTIONS

      1. Prepare crust as instructed on box.
      2. While crust cooks, heat frozen vegetables in a pan over medium heat to defrost and soften.
      3. When crust is ready, layer sauce, ½ cheese, vegetables, remaining cheese, basil and any other seasonings or toppings.
      4. Broil 2-4 minutes until bubbly.

      NOTES:

      • You can use the Broccoli Kale Pizza Crust with this recipe as well!
      • Feel free to use regular pizza sauce or add shredded chicken for extra protein!

      Recipe by Megan Wroe, MS, RD, CNE, CLEC

    • vegan whipped ricotta cheeseRicotta Cheese

      Vegan Whipped Ricotta Cheese

      Serves 1.5-2  cups

      english muffin

      INGREDIENTS:

      • 1 ½ cups raw cashews
      • 1-2 Tbls. nutritional yeast (or more to taste)
      • 2 Tbls. lemon juice
      • ½ - 1 tsp. sea salt
      • ½ - 1 tsp. garlic powder
      • ½ - 1 cup water

      INSTRUCTIONS

      1. Soak cashews in warm water for at least 2 hours, or overnight. Drain and rinse.
      2. Add all ingredients (start with lesser amount of water) to high speed blender or food processor and blend until smooth and creamy (~2 min). Slowly add more water if needed to thin.
      3. Taste and add more lemon juice/salt/garlic powder or nutritional yeast as desired.

      NOTES:

      • The ricotta is ready to eat as is, but you can let it sit in the refrigerator for 1-2 hours to thicken. You can also let it sit in a colander over a bowl to drain excess liquids if you like a really thick ricotta.
      • Feel free to add fresh herbs for a savory ricotta or cinnamon and honey for a decadent dessert!

      Modified recipe from www.simple-veganista.com

    • zucchini pizza bitesZucchini Pizza

      Zucchini Pizza Bites

      Serves 18-20 bites

      zucchini pizza bites

      INGREDIENTS:

      • 2 medium zucchini, sliced into ¼” circles
      • ¾ tsp. garlic powder
      • ¾ tsp. dried basil or pizza seasoning
      • ¼ tsp. sea salt
      • ½ cup favorite pizza sauce
      • 18-20 slices of pepperoni or salami
      • 1 cup shredded mozzarella cheese

      INSTRUCTIONS

      1. Preheat oven to 400.
      2. Lay individual zucchini rounds on parchment-lined baking sheet, not overlapping. Sprinkle with garlic powder, basil and sea salt. Roast for 15 minutes.
      3. Place ~ ½ tsp. pizza sauce in center of each zucchini slice. Place pepperoni/salami slice and ½ tsp. shredded cheese on top of ~1/3 of the zucchini slices, aiming for the larger slices.
      4. Stack a sauced zucchini slice on top of each pepperoni/salami slice and top with another ½ tsp. cheese.
      5. Stack remaining sauced zucchini slices on top of double stacks, top with more cheese. Place back in the oven for 2-3 min. until melty and bubbly.

      NOTES:

      • Make these vegetarian by simply eliminating the pepperoni/salami slices.
      • Have fun with flavors by swapping out the middle slice of zucchini for a square of bell pepper.

Nutritious and Delicious Breakfast Dishes Nutrition Class & Demo!

Join registered dietitian Megan Wroe in her kitchen once again for a brand new virtual lunch n’ learn! Megan will be showing you how to make some nutritious and oh-so delicious breakfast dishes that are easy to whip up and will keep you energized all morning rather than getting that early afternoon crash!

 

 

    • Almond BarsProtein Bars

      Almond Butter Chocolate Protein Bars

      Servings 6-8

      Protein Bars

      INGREDIENTS:

      • 5 pitted dates
      • 5 Tbls. water
      • ½ cup almond butter
      • ½ cup neutral protein powder
      • 1/3 cup almond flour
      • 1 Tbls. cocoa powder
      • ½ tsp. cinnamon
      • ¼ tsp. salt

      INSTRUCTIONS

      1. Heat dates and water in microwave for 1 minute. Remove and cover with a towel for 5 minutes to “steam.”
      2. Pour dates, water and nut butter into blender and process until smooth. Add protein powder and almond flour and process again until smooth.
      3. Separate the mix into 2 separate bowls. Add cocoa powder into one and cinnamon into the other. Mix well.
      4. Combine the 2 doughs into a large ball so that it starts to looked marbled. Push firmly into an 8x4 loaf pan lined with parchment paper.
      5. Freeze for at least an hour. Slice into 6-8 portions and store in the freezer. Allow to defrost for 2-3 minutes before eating.

      NOTES:

      • Swap 2-3 Tbls. defrosted, mashed berries instead of cocoa powder for PBJ bars.

      Source: www.shawsimpleswaps.com

    • Egg BitesEgg Bites

      Instant Pot Egg Bites

      Servings 7 bites

      egg bites

      INGREDIENTS:

      • 4 eggs
      • ½ cup cottage cheese
      • ¼ cup chopped roasted red bell pepper
      • ¼ - ½ cup sautéed spinach
      • ¼ cup feta cheese
      • 1 Tbls. fresh or dried chives
      • Sea salt & pepper

      INSTRUCTIONS

      1. Whisk all ingredients together and pour into Instant Pot silicone molds that have been sprayed with oil.
      2. Pour 1 cup water into Instant Pot and lower trivet inside.
      3. Cover silicone mold, lower into Instant Pot, lock the lid and put into sealed position.
      4. Press the STEAM button and set for 10 minutes. Once it has cooked, allow to release naturally for 5-10 minutes. Allow to cool before taking out of molds.

      NOTES:

      • Feel free to swap out with other favorite veggies. Broccoli and cheddar, kale and parmesan, etc.
      • These freeze well so double the recipe if you like!

      Source: www.iquitsugar.com

    • egg muffinsEgg Muffins

      Egg Muffins

      Servings 6-8

      Serving 2 Muffins

      egg muffins

      INGREDIENTS:

      • 6-8 medium eggs, beaten
      • ½ sweet potato, grated
      • 2 cups spinach or kale leaves, chopped
      • 1-2 medium zucchini, grated and liquid squeezed out
      • 1 cup almond meal
      • 1 tsp. baking powder
      • 1 tsp. each sea salt and ground pepper
      • Optional: nutritional yeast, favorite cheese, favorite seasonings, hot sauce, herbs

      INSTRUCTIONS

      1. Preheat oven to 350.Grease a 12-hole muffin tin with olive oil
      2. Combine all ingredients in a bowl and stir to combine.
      3. Spoon egg mixture into muffin holes. Bake for 35 minutes, or until set and not “jiggly.” Chill for up to 1 week or freeze.
      4. Eat on the go or serve with diced avocado or salsa!

      NOTES:

      • Feel free to swap out with other favorite veggies, add little bits of sausage or leftovers from the week, etc!
      • You can leave out the almond meal and baking powder for more of a “quiche” texture than muffin texture. Both ways are delish!
      • You can also swap out the sweet potato for more veggie if you want lower starch/carbs in your egg muffins.

      Source: www.iquitsugar.com

    • english muffinEnglish Muffin

      2 Minute Paleo English Muffin

      Serves 1

      english muffin

      INGREDIENTS:

      • ¼ cup almond or cashew flour
      • 1 Tbls coconut flour
      • ¼ tsp baking soda
      • 1/8 tsp sea salt
      • 1 egg
      • ½ Tbls melted coconut oil or avocado oil
      • 2 Tbls water

      For the cinnamon raisin version:

      • ¼ tsp cinnamon
      • ½ Tbls maple syrup
      • 1 ½ Tbls golden raisins

      INSTRUCTIONS

      1. Whisk together dry ingredients in a small bowl.
      2. Add remaining wet ingredients and whisk again.
      3. Transfer mixture into greased ramekin and microwave 2 minutes
      4. Remove from ramekin, slice in half and toast 2-3 minutes in toaster to serve.

      NOTES:

      • Feel free to experiment with herbs and seasonings! Try garlic powder, Everything But the Bagel seasoning or parmesan cheese!

      Source: www.runningtothekitchen.com

    • prozen protein pancakesProtein Pancakes

      Freezer Protein Pancakes

      Servings 4-6

      prozen protein pancakes

      INGREDIENTS:

      • 1 cup water or almond milk
      • 1 egg
      • 1 banana
      • ¼ - ½ cup protein powder
      • 1 cup chickpea flour
      • 1 Tbls. baking powder
      • 2 Tbls. arrowroot starch
      • Cinnamon
      • Coconut oil for pan
      • Optional add-ins (1/4 cup each): chocolate chips, dried cranberries, fresh blueberries or raspberries, unsweetened coconut flakes, 1 tsp. vanilla, ¼ cup lemon juice, poppy seeds
      • Toppings: Greek yogurt, berry chia syrup, fresh fruit, lemon zest

      INSTRUCTIONS

      1. Blend all ingredients other than toppings in a blender until smooth. Add add-ins by stirring by hand.
      2. Melt 1 Tbls. coconut oil in large pan and pour round pancakes of batter onto pan. Let cook until you see bubbles form, then flip and cook another 2-3 minutes per side.
      3. Serve with toppings or let cool and freeze in airtight container.

      NOTES:

      • Add 1 scoop favorite protein powder to give this even more satiating power.
      • To Reheat: Pop in toaster or toaster oven on low. Alternatively, warm in the oven at 350 for 6-8 minutes.

      Source: www.culinarynutrition.com

The Health Benefits of Taco Tuesday!

You’ve heard of the Mediterranean Diet, but did you know that the Taco Diet (if done right) can provide many of the same health benefits? Join dietitian Megan Wroe for a virtual cooking class where she will show you how to make a heart-healthy, anti-inflammatory, delicious dish for your Taco Tuesday! Megan will walk you through the nutritional reasons why certain taco ingredients are beneficial and will discuss ways to use the same ingredients in multiple ways to give your taco nights variety. Who knows, a margarita demo just might be included too! 

 

Video expired, recipes available below.

    • TortillasCassava Flour Tortillas

      Cassava Flour Tortillas

      Servings 6-10 tortillas

      flour tortillas

      INGREDIENTS:

      • 1 cup cassava flour
      • ½ tsp. sea salt
      • 3 Tbls. melted coconut oil or avocado oil
      • ½ cup + 2 Tbls. warm water

      INSTRUCTIONS

      1. Whisk flour and salt together in a large bowl.
      2. Use a fork to work the oil into the flour until uniformly crumbly.
      3. Add the warm water to the mixture using the form, mixing until it becomes a sticky dough. Once it seems uniformly sticky, use your hands to shape it into a large ball.
      4. Separate the large ball into 6-10 smaller balls, place into a large bowl and cover the bowl with a damp towel to let rest for 5-10 minutes.
      5. Use your hands or 2 pieces of parchment paper or a tortilla press to roll small balls of dough to preferred thinness (ideal is around the thickness of an orange peel).
      6. Preheat skillet or griddle over medium-low heat. Do NOT grease the pan. Transfer tortillas to griddle and heat 30-60 seconds per side. Place heated tortillas on a plate covered with a towel to keep warm and moist.

      NOTES:

      • Turn these into chips by slicing your tortillas into triangles. Lightly brush with olive oil and sprinkle with sea salt, then bake on a baking sheet at 425 for 10-15 minutes, flipping halfway through. Season before baking however you like: cumin, smoked paprika, lime juice, or even cinnamon and sugar!
      • Chickpea flour can replace cassava flour, but the texture is a bit more bready, like a pita.
    • SlawCitrus Slaw

      Citrus Slaw

      Servings 4-6

      slaw

      INGREDIENTS:

      • 1 large bag of coleslaw mix (or ½ head green and ½ head red cabbage, chopped)
      • ½ -1 bunch cilantro, chopped
      • Juice of 2 limes
      • 1-2 Tbls. rice vinegar
      • 1 Tbls. olive oil
      • 1 Tbls. taco seasoning

      INSTRUCTIONS

      1. Mix everything together in a large bowl, using your hands or tongs to make sure the slaw is well coated.
      2. Let chill for at least 30 minutes, but several hours is preferable.

      NOTES:

      • Swap out 1 lime for juice of ½ orange or lemon to change up the zesty flavor.
      • Add any other shredded veggies you like, such as onion or carrots.
    • beansHomemade Refried Black Beans

      Homemade Refried Black Beans

      Servings 6

      beans

      INGREDIENTS:

      • 1 can black beans, drained and rinsed
      • 1/3 cup water or bone broth
      • ½ tsp. each onion powder, garlic powder, cumin, sea salt
      • 1 Tbls. lime juice

      INSTRUCTIONS

      1. Heat water or broth in a saucepan with seasonings.
      2. Add beans, bring to boil, then reduce heat to simmer 5-7 minutes, mashing as you go. The more you mash, the creamier your refried beans will be. Mash until you reach desired consistency.
      3. Add lime juice and let it sit for another 5 minutes (uncovered will continue to thicken, covered will stay pretty much the same. covered with a towel to keep warm and moist.

      NOTES:

      • Add any seasonings you like. Cilantro is delicious in these! Or make it spicy with diced jalapenos!
      • Make this a complete meal by mixing in roasted tomatoes and bell peppers!
      • Any bean will work here. Pinto beans make a traditional refried bean, whereas chickpeas make more of a Mediterranean bean dish.

      Modified from original recipe www.joyfoodsunshine.com

    • taco barPerfect Taco Bar

      Perfect Taco Bar

      Servings varies

      taco bar

      INGREDIENTS:

      BASE (choose 1)

      • Homemade or store-bought tortillas
      • Homemade or store-bought tortilla chips
      • Rice
      • Quinoa
      • Cauliflower rice

      PROTEIN (choose 1-2)

      • Beans or homemade refried beans
      • Grilled chicken
      • Grilled or baked white fish (cod, tilapia, mahi mahi)
      • Flank steak
      • Vegan chorizo
      • Shrimp
      • Crumbled, sautéed tofu

      FILLINGS (unlimited)

      • Citrus slaw
      • Roasted vegetable medley (zucchini, bell peppers, tomatoes, onions, mushrooms)
      • Roasted corn
      • Raw veggies (tomatoes, onion, lettuce, cabbage)

      TOPPINGS (unlimited)

      • Avocado or guacamole
      • Cilantro
      • Salsas or hot sauce
      • Feta or shredded mozzarella cheese
      • Jalapenos
      • Limes
      • Taco seasoning & sea salt

      INSTRUCTIONS

      1. Roast or grill any vegetables in avocado oil and taco seasoning. Use same oil, seasoning and some lime juice to prepare desired proteins.
      2. Choose your items and set them out for people to assemble as tacos, bowls or even nachos!

      NOTES:

      • If preparing nachos, layer toppings onto sheetpan of chips, cover with cheese and broil a few minutes until melted.
    • roasted peppersRoasted Mini Bell Pepper Snacks

      Roasted Mini Bell Pepper Snacks

      Servings varies

      roasted peppers

      INGREDIENTS:

      • Mini bell peppers

      INSTRUCTIONS

      1. Set oven to 400.
      2. Lay bell peppers on a parchment-lined baking sheet and bake for 30-40 minutes until soft and blackened to your liking.

      NOTES:

      • Enjoy as a snack on their own or dipped in guacamole or bean dip! Delicious and pretty on a party platter!
      • Serve as a side dish alone or drizzle with olive oil and lime juice.
      • Chop up for use in fajitas or tacos.
      • Blend with lime juice and spices for a yummy spread.
      • Drizzle with balsamic vinegar for a Mediterranean flavor.
    • margaritasSkinny Citrus Margarita

      Skinny Citrus Margarita

      Servings 2

      margaritas

      INGREDIENTS:

      • 3oz tequila
      • Juice of 2 oranges
      • Juice of 2 limes
      • 1 can sparkling water (lime or lemon flavored is even better!)
      • Sea salt or smoky sea salt

      INSTRUCTIONS

      1. Shake together tequila with citrus juices.
      2. Pour into two cups rimmed with sea salt, add ice and top off with sparkling water. Sprinkle with sea salt on top to serve.

      NOTES:

      • Also delicious with mezcal for a smoky flavor.
      • Add jalapeno slices for a spicy margarita!
      • Ditch the tequila and it’s a yummy mocktail!

Virtual Healthy BBQ Side Dish Nutrition Class and Demo

It's summer so it's time to get grilling! But what to make alongside your grilled chicken/burgers/ribs? Join dietitian Megan Wroe for a class dedicated to the often underestimated, but oh-so important BBQ sides! These side will all be healthy versions of your traditional BBQ faves but just as satisfying. Grab your red checkered tablecloth and let's go!

    • Grilled ChickenGrilled Chicken & Romaine Salad

      Chipotle Chicken, Halloumi & Grilled Romaine Salad

      Serves 4

      Grilled Chicken

      INGREDIENTS:

      • 1 zucchini, sliced
      • 2 romaine hearts, halved lengthwise)
      • 4oz halloumi cheese, sliced
      • 1lb chicken breast
      • ½ cup avocado or olive oil, divided
      • ¼ cup red wine vinegar
      • 3 Tbls. lime juice
      • 2 green onions, chopped
      • ½ bunch cilantro, chopped
      • 1 Tbls minced canned chipotle in adobo
      • 1 tsp. cumin
      • Sea salt to taste

      INSTRUCTIONS

      1. Make dressing by whisking ¼ cup oil with vinegar, lime, green onion, cilantro, chipotle and cumin.
      2. Marinate chicken and zucchini in ¼- ½ of the dressing. Brush halloumi and romaine with remaining oil.
      3. Heat grill to medium-high. Grill chicken for 5-8 minutes per side. Grill zucchini in a vegetable grill pan at the same time.
      4. Grill halloumi and romaine for 2-3 minutes per side.
      5. Cut chicken into bite-sized pieces or slices.
      6. Serve plates with romaine topped with halloumi slices, the, chicken and zucchini and drizzle with remaining dressing. 

      NOTES:

      • All grilling can be roasted in the oven instead.
      • Use any mixture of grilled vegetables: red onion, bell pepper, corn…

      Modified recipe from www.eatingwell.com

    • potato saladPotato Salad

      Herbed Potato Salad

      Serves 6

      potato salad

      INGREDIENTS:

      • 2 lbs. small red potatoes, scrubbed and sliced into .” thick rounds
      • 1 Tbls. fine sea salt
      • ¼ cup olive oil
      • cup lightly packed flat-leaf parsley, roughly chopped, plus extra for garnish
      • cup roughly chopped green onions, plus extra for garnish
      • 2 Tbls. fresh lemon juice
      • 2 tsp. Dijon mustard
      • 2 cloves garlic, roughly chopped
      • 3 celery stalks, chopped ;
      • Fresh ground pepper to taste
      • Optional: 4 hard boiled eggs, chopped

      INSTRUCTIONS

      1. In a large saucepan or Dutch oven, combine sliced potatoes and salt and cover 1” with water. Bring to a boil over high heat, then reduce to medium low and cook until potatoes are easily pierced with a knife, about 5-6 minutes.
      2. Reserve ¼ cup cooking water, then drain and transfer potatoes to a large mixing bowl.
      3. In a small food processor, combine olive oil, cup parsley, cup green onions, lemon juice, Dijon mustard, garlic and black pepper. Process until herbs and garlic are in little pieces. With food processor still running, pour in reserved cooking water and process until just blended. (This can be done with a whisk as well and will be slightly chunkier).
      4. Drizzle the potatoes with herbed olive oil mixture and gently mix to combine. (It will look like you poured too much but the potatoes will soak it up soon!) Let everything rest 10 minutes, tossing every few minutes.
      5. Add celery and remaining parsley and green onions (and chopped hard boiled egg if using) and gently toss again.;

      Nutrition per serving (without egg):
      150 calories, 3g fat, 1g saturated fat, 112mg sodium, 34g carb, 5.2g fiber, 5g sugar, 3g protein

      Source:  www.cookieandkate.com

    • millet saladMediterranean Salad

      Mediterranean Millet Vegetable Salad

      Serves 4-6

      millet salad

      INGREDIENTS:

      • 1 cup millet
      • 2 cups water or broth
      • 1 can chickpeas, drained & rinsed
      • 1 package Trader Joe’s Misto Alla Griglia vegetables, defrosted and chopped (*see notes for options)
      • Drizzle balsamic vinegar
      • ½ cup crumbled feta cheese
      • Optional additions: chopped olives, artichoke hearts, hemp seeds, crunchy chickpeas

      INSTRUCTIONS

      1. Bring 2 cups water or broth to a boil, add millet, cover and reduce heat to simmer 15-20 minutes until water is absorbed. Let sit covered for 5 minutes then fluff with a fork.
      2. Mix all remaining ingredients together and serve!

      NOTES:

      • Note that 2-3 cups of roasted vegetables can replace the frozen pre-cooked package from Trader Joe’s. Good options are squash, bell peppers, eggplant or onion. You can also use jarred roasted bell peppers.
        • If you do this, whisk some olive oil into the balsamic vinegar to make more of a dressing since this is already added to the Trader Joe’s frozen blend.
      • Cooked millet can be frozen
    • watermelonWatermelon Skewers

      Watermelon Bruschetta Skewers

      Serves 12-14 skewers

      watermelon

      INGREDIENTS:

      • 4oz feta cheese in block form
      • ¼ of a large watermelon, cubed into bite-sized pieces
      • Mint leaves
      • Balsamic vinegar or reduction
      • skewers

      INSTRUCTIONS

      1. Assemble by stacking feta and watermelon with a mint leaf in between and skewer with toothpick or skewer. Make these mini or stack multiple times for a large skewer.
      2. Lay onto a large platter and drizzle with balsamic.

      Nutrition per serving:
      74 calories, 3.2g fat, 1.2g saturated fat, 162mg sodium, 9g carb, 0.7g fiber, 5g sugar, 2.6g protein