Volcano Wraps

On our honeymoon, we went volcano boarding at Cerro Negro in Nicaragua. It was a challenging hike given the strong winds, and overall a petrifying experience. The rewards of this adventure came in the form of a gash in my left shin caused by fallen volcanic rock, black ash lodged firmly into every crevasse of my body, a wind-designed hairstyle that impenetrable by brush, comb or fingers, and a delightful lunch made by our guide at Quetzaltrekkers. This meal tastes extraordinarily good devoured while sitting on a hammock, sipping on a Toña cerveza, but tastes just as good now that we're back home, reminiscing about the goodtimes in Nica. 

Going down the side of Cerro Negro
as slowly and fearlessly as possible. 

Victory meal for volcano boarding survivors.

Makes 4-5 medium wraps. 

Nica journaling

• 3 large carrots
• 1/2 cucumber
• 1 roma tomato
• 1 ear of corn (use frozen if fresh isn't available)
• 1 very small onion (more or less to taste)
• 1 squeeze of lime
• salt and pepper, to taste
• soft, medium, whole wheat tortilla wraps
• 14oz squeeze pouch Ducal refried beans (canned variety is close enough if you don't live near any Mexican & South American grocery stores)
• topping: spicy nacho Doritos

 

Peel carrots, then shred through large-hole shredder of your grater. Place shredded carrots into large salad bowl. 

Wash cucumber (you only need half), then quarter lengthwise before slicing thinly. I prefer thin slices, but you can make chunkier if it suits you. Add sliced cuke to salad bowl. 

Wash tomato, slice in half, then remove seeds and slime. Dice, then add to bowl. 

Shuck the corn, then take a sharp knife to slice the kernels off in swaths. I lay the corn flat on a large chopping board instead of holding it vertically so the kernels don't fall everywhere. Add kernels to salad bowl. 

Dice as much onion as you'd like and add to the mix. I use most of a small onion, because although I don't mind the taste of raw onion, it is not meant to overpower the salad. 

Add a squeeze of lime, salt and pepper to the salad, then toss to mix. 

Wrap assembly can be done however you like, but this is the order I like:  Squeeze a good dollop of refried beans into the center of the wrap. Pick up the wrap and fold lightly to evenly distribute beans. Re-open the wrap, crush a few spicy doritos into the beans, then pile high with salad mix, before topping off with a few more crushed spicy doritos. Hot sauce can be added if you are a fan of goodness. Fold up, enjoy and repeat as necessary! 

Craisin Quinoa Salad with Grilled Balsamic Basil Chicken

Time to shake up our usual quinoa salads with something a little sweeter and citrusy for the summer. 

Makes 2 dinners with chicken and 2 leftover vegetarian lunches for the next day. 

• 1 boneless, skinless chicken breast
• Chicken marinade: 
• 2 tbsp balsamic vinegar
• 1 tsp apple cider vinegar
• 1 tsp olive oil
• 2 tsp dried basil
• 1 tsp salt
• fresh ground pepper (a few shakes or grinds)
• 1 1/4 cups quinoa
• 2 1/4 vegetable broth (or water)
• 1 tsp salt
• 1 tsp cumin
• 1 ear of corn
• 1 1/3 cup diced cucumber
• 1 cup diced celery
• 1 ripe avocado
• 1 5oz (142 gr) package craisins (50% reduced sugar is best!)
• Dressing: 
• 1 1/2 tbsp fresh basil
• 1 tbsp orange juice
• 1 tbsp fresh squeezed lime juice
• 1 tbsp olive oil (I used a Mediterranean blend of extra virgin olive oil, canola & grapeseed)
• 1 tbsp apple cider vinegar
• 1 tsp salt

A few hours in advance (or overnight), trim any fat off chicken breast and place in a bowl. Add all marinade ingredients, mixing well to coat. Set aside in fridge to allow marinade to soak in.

The quinoa should also be prepared in advance to allow time for it to cool. Add vegetable broth/water, salt and cumin to quinoa in a small pot over high heat. Bring to a boil, reduce to low, cover, and set a timer for 15min. Let cool completely after it has cooked, then set aside in fridge. 

De-husk the corn, then take a sharp knife to slice the kernels off in swaths. I prefer laying the corn flat on a large chopping board instead of holding it vertically so the kernels don't fall everywhere. Place kernels in a large salad bowl. 

Slice the celery and cucumber lengthwise into thin strips before dicing. If the cucumber has a lot of mushy wet seeds in the center, take a small spoon to carve out the seeds in the center after slicking the cuke in half before slicing and dicing. Add diced veg to the salad bowl. 

Cut avocado in half and remove pit. Slice lengthwise into 8 strips and remove the peel. Give the peeled avocado a quick cold water bath to prevent them from turning brown. Remove from water and dice into bite size pieces. Add to salad bowl along with the craisins and cooked, cold quinoa, tossing well. 

Put all dressing ingredients into a jar, then shake/stir to mix. Pour over quinoa salad, mixing well to combine. 

To cook the chicken, I use a 2-sided grill (ie. George Foreman). Once the grill has pre-heated, place chicken breast in the center and set timer for 8min. Slice and arrange over salad. 

Mexi-style Quinoa Salad, Chipotle-Lime Dressing

I've decided this deserves a post even though it's pretty similar to my other post for Grilled Chicken over Quinoa Salad, Cilantro-Lime Dressing because it's a meatless version that incorporates the best part of the chicken into the salad - the chipotle peppers of course!

We went to a Mexican themed potluck this weekend, and this salad, with a slight chipotle kick, got a lot of love!

Serves 4-6

• 1 1/3 cup quinoa
• 2 1/3 cups water
• 1/2 tsp salt
• 1/2 tsp cumin
• 1 bay leaf
• Dressing
• Juice squeezed from 1 lime
• 4 cloves garlic, minced
• 1/4 cup fresh cilantro
• 3/4 tsp ground cumin
• 3/4 tsp ground pepper
• 1/2 tsp salt, or to taste
• 1/4 cup olive oil
• 2 chipotle peppers in adobo sauce
• 1 (14oz) can black beans, drained and rinsed 
• 1 1/3 cup frozen corn, thawed
• 1/2 hothouse cucumber 
• top half of a bunch of green onion
• 1/4 cup fresh cilantro
• 1 ripe avocado

Quinoa should be cooked in advance so it has time to cool. Add quinoa, water, salt, cumin and bay leaf to a medium pot over high heat. Once it reaches a boil, reduce to low and cover with lid. Set timer for 15min. Remove from heat, let stand 5min. Discard bay leaf. Fluff and set aside to cool to room temperature (or refrigerate if making well in advance).

Drain and rinse black beans in a colander. Measure out frozen corn and place in colander with black beans. 

Mince the chipotle peppers with a little bit of adobo sauce. Store remaining peppers in airtight container. Add all dressing ingredients to a cup/jar, stirring well to incorporate. Set aside.

Dice cucumber. Chop green onion and cilantro.

Remove pit from avocado. Slice lengthwise into 8 strips and remove the peel. Give the peeled avocado a quick cold water bath to prevent them from turning brown. Remove from water and dice into bite size pieces. 

Place cooled quinoa, beans and vegetables in a large salad bowl and toss well with dressing. Add salt and pepper to taste. Cover and set aside until ready to serve.

Rainbow Quinoa Salad

They say the more colorful the vegetables are on your plate, the more benefits to your health and waistline, so... I decided to go all out and let the rainbow color wheel be my inspiration at the grocery store! (Covered every color except blue because I didn't think blueberries would go great in this creation). And since October is apparently the SF bay area's warmest month (30°C today!!), a salad felt most appropriate. Hope you all enjoy this extremely nutritious concoction as much as we did!! Already can't wait to have leftovers for lunch tomorrow mmm.

Yield: 2 dinners & 2 leftover lunches

• 1 1/2 cup quinoa
• 2 1/2 cups water
• 1/2 tsp salt
• 1/2 tsp cumin
• 1/4 tsp garlic salt
• Dressing

• Juice from 1 lime (I got about 3.75 tbsp out of mine)
• 4 cloves garlic, minced
• 1/4 cup fresh chopped parsley
• 3/4 tsp ground cumin
• 3/4 tsp ground pepper
• 1/2 tsp salt, or to taste
• 1/4 cup olive oil
• 1 1/2 cups frozen corn
• 1 large carrot (I used 2 small)
• 1 medium zucchini
• 1/2 small purple onion
• 1/4 cup fresh parsley
• 2 medium beets (I used 1 large, 1 small)

Quinoa should be cooked in advance so it has time to cool. Add quinoa, water, salt, cumin & garlic salt to a small pot over high heat. Once it reaches a boil, reduce to low and cover with lid. Set timer for 15min. Remove from heat, let stand 5min. Fluff and set aside to cool to room temperature (or refrigerate if making very well in advance). 

Add all dressing ingredients to a cup/jar, stirring well to incorporate. Set aside. 

Measure out frozen corn and place in colander to thaw and drain. 

Meanwhile, shred the carrot using a grater, and dice the zucchini and the purple onion. Add to large salad bowl. 

Chop another 1/4 fresh parsley and add to the salad bowl. 

Pre-heat a double-sided grill (like a George Foreman). Peel the beets and cut into approx 1cm thick slices. Grill the beets for 8min. Dice, then add to salad bowl along with the corn and quinoa. Mix well. 

Drizzle dressing over the salad, and mix well again. Enjoy! 

Greens & Yellows Summer Salad with Smoky Grilled Chicken

Another salad idea that packs a protein punch and a sweet summer kick! It's also a pretty assortment of bright greens and yellows that sets off the dark red-browns of the grilled chicken, if presentation matters to you! 

The health benefits of legumes are always so highly praised, and edamame is no different, being high in protein, dietary fibre, folate and Vitamin K. Spinach, of course, is a dark, leafy green, full of iron and Vitamins A, C, and B. Nectarines are a great source of antioxidants, vitamins and minerals, and give this salad some juicy sweetness. Chicken breast is an excellent lean protein, but the chili powder seasoning is also rich in Vitamin A and minerals like potassium and phosphorus. Avocado acts as a nutrient booster, helping your body to better absorb the goodness in all of these ingredients! 

To cook the chicken, you will need a two-sided grill or a BBQ. 

Makes 2 dinner sized salads

• 2 boneless, skinless chicken breasts
• 2 tsp white vinegar
• 2 tsp ground black pepper
• 1 tsp paprika
• 1/4 tsp cayenne
• enough chili powder to coat chicken breast (approx 1 1/2 tbsp)
• 3/4 cup frozen edamame beans
• 3/4 cup frozen corn
• 3 cups baby spinach
• cucumber
• 1 ripe avocado
• 1 nectarine
• Dressing: 
• 1 tsp balsamic vinegar
• 3 tsp olive oil
• 1 tsp tarragon

A couple hours in advance, trim any fat off chicken breasts, then sprinkle seasoning, covering all sides of the chicken. Set aside in fridge, allowing marinade to soak in. 

Bring 2 cups of water to a boil in a small pot over high heat. Add frozen edamame and corn. Boil for 3min, strain in colander, and let cool completely. 

To cook the chicken, I use a 2-sided grill (like a George Foreman). Warm up the grill, then place chicken breasts in center and set timer for 8-10min, depending on thickness of chicken. 

Meanwhile, wash and dry baby spinach, and divide evenly over two plates. 

Very thinly slice as much cucumber as you want in your salad. The more cuke, the more crunch! I slice into paper thin coins. Arrange over half of the spinach bed on both plates. 

Slice avocado in half and remove the seed. Slice each half in half, then carefully remove the skin from the flesh. Place avocado flesh in a bowl of cold water for a minute (the cold water bath will ensure the avocado doesn't turn brown). Remove from water, and slice each quarter into 4, then arrange over the other half of the spinach bed on both plates. 

Slice nectarine into slim wedges around the pit (may take some patience!). Arrange over salad. 

Sprinkle the cooled edamame and corn over salad. 

Mix all dressing ingredients together and drizzle over salad. 

Slice grilled chili chicken and serve along with salad. 

Chipotle Chicken, Black Bean & Corn Wraps

Mmm I love the smoky heat of chipotle peppers.. so uniquely different from the taste of raw jalapenos! I like to bring out the smokiness even more by adding a smoky BBQ sauce to the mix. And since the mix is quite juicy, I pair this with a Spanish rice to help absorb the sauce and make your meal a little less messy! If you don't like Spanish rice, plain rice or quinoa works well too. 

These healthy wraps are quite filling - I'm good with one for dinner, B has two. This recipe yields 4-6 wraps depending on how much you stuff them! 

Yield 4-6 wraps

• 1 boneless, skinless chicken breast
• Chicken marinade: 

• 4 chipotle peppers in adobo sauce
• 2 tbsp BBQ sauce (I like smoky chipotle or Bull's Eye Guiness)
• 1 tsp apple cider vinegar
• 1/2 tsp pepper
• 1/4 tsp cayenne 
• leaves from 3-4 stems of kale (spinach works too, the point is just to get some greens!)
• 1 onion, divided
• 1 cup long grain white rice (2 cups water)
• 1 tsp cajun seasoning
• 1 tsp chili powder 
• 1/2 tsp ground pepper
• 1 6oz can tomato paste
• 1 15oz can black beans
• 3 green onions
• 1 1/2 cups frozen corn
• 2 tbsp BBQ sauce
• grated cheese for topping (I used colby-jack, but cheddar or mozza will do)
• 4-6 tortilla wraps (I like La Tortilla Factory's Smart & Delicious, Low Carb, HighFibre)

Trim any fat off chicken breast and cut into small chunks. 

Mince chipotle peppers, keeping some adobo sauce to use for the marinade. Add marinade ingredients to chicken, mix and set aside. Marinade and refrigerate well in advance if time allows so the flavor really sets in. 

Wash kale and rip leaves from stems/ribs. Set aside to let dry. 

Dice the onion, sectioning off 1/4 for the Spanish rice, and 3/4 for the chipotle chicken, black bean & corn mix. 

Heat a small amount of olive oil in frying pan with lid over med-high. Add 1/4 diced onion and stir for 2min. Add 1 cup long grain white rice and let toast for 2min. Add cajun, chili powder and ground pepper, and stir to mix for another 3min. 

Add tomato paste and 2 cups of water to the rice mixture. Bring to a boil, then reduce heat to low-med and cover with lid for 20min or until all liquid is absorbed. Once the rice is ready, remove from heat, and let stand 5min before fluffing. 

Drain and rinse black beans. 

Wash and dice green onions. 

In a separate frying pan with lid, heat a small amount of olive oil over med-high. Add remaining 3/4 of diced onion and stir for 3min. Then add marinated chicken and fry together for another 4min, stirring often. 

Add black beans, corn, green onion, and BBQ sauce to the chicken and onion. Stir to combine, reduce heat to low, cover, and let simmer for 15min. 

If you like warm wraps, heat them in the oven for 5min, wrapped in foil. 

Grate as much cheese as you'd like. 

Once everything is ready, it's time to assemble the wraps! I like to start with kale as the base of the wrap so the heat from the rest of the ingredients wilts the greens. Next, I do a layer of Spanish rice, then the chipotle chicken mix. Top with cheese, then wrap it up and enjoy! 

Grilled Chicken over Quinoa Salad, Cilantro-Lime Dressing

Protein, protein, protein! And fiber, and omega fatty acids, and vitamins and minerals!! I've included so many nutritious and delicious ingredients to pack a powerful punch, this salad is sure to satisfy, with or without the chicken on top. I portion it out so there is chicken enough to serve with dinner, and salad enough to have as leftovers for lunch the next day. 

If you haven't already discovered and fallen in love with quinoa, you should take this opportunity to do just that. This nutritious low calorie whole grain is a source of complete protein, high in dietary fiber, phosphorus, iron, riboflavin and magnesium. And it's become so popular, you don't even have to go to an expensive specialty store to buy it (I got my 4lb bag at Costco for $10). Once you start getting cozy with quinoa, definitely try Epicurious's Quinoa with Moroccan Winter Squash & Carrot Stew, it's one of B's absolute favorites (he complains all the time that I don't make it often enough)! 

Yield: 2 dinners with chicken & 2 leftover vegetarian lunches

• 1 boneless, skinless chicken breast
• Chicken marinade: 



Only $10 for a 4lb bag at Costco!

• 1 tsp paprika
• 1 tsp hot chili powder
• 1/2 tsp cumin
• 1/2 tsp ground pepper
• 1/4 tsp cayenne
• 1/2 tsp apple cider vinegar
• 1 1/3 cup quinoa
• 2 1/3 cups water
• 1 tsp coriander powder
• 1/2 tsp salt
• 1/2 tsp cumin
• 1 bay leaf
• Dressing
• Juice squeezed from 1 lime
• 4 cloves garlic, minced
• 1/4 cup fresh cilantro
• 3/4 tsp ground cumin
• 3/4 tsp ground pepper
• 1/2 tsp salt, or to taste
• 1/4 cup olive oil
• 1 (14oz) can black beans, drained and rinsed 
• 1 cup frozen corn, thawed
• 1 small zucchini
• 2 green onions or half a purple onion
• 1/4 cup fresh cilantro
• 1 ripe avocado

Trim any fat off chicken breast. Leave whole. Marinade chicken and set aside overnight or for a few hours. 

Quinoa should be cooked in advance so it has time to cool. Add quinoa, water, salt, cumin, coriander and bay leaf to a medium pot over high heat. Once it reaches a boil, reduce to low and cover with lid. Set timer for 15min. Remove from heat, let stand 5min. Discard bay leaf. Fluff and set aside to cool to room temperature (or refrigerate if making well in advance). 

Add all dressing ingredients to a cup/jar, stirring well to incorporate. Set aside. 

Drain and rinse black beans in a colander. Measure out frozen corn and place in colander with black beans.

Dice zucchini and onion. Chop cilantro. 

Remove pit from avocado. Slice lengthwise into 8 strips and remove the peel. Give the peeled avocado a quick cold water soak to prevent them from turning brown. Remove from water and dice into bite size pieces. 

Place cooled quinoa, beans and vegetables in a large salad bowl and toss well with dressing. Add salt and pepper to taste. Cover and set aside until ready to serve.

To cook the chicken, I use a 2-sided grill (like a George Foreman). Once the grill is warmed up, place chicken breast in the centre and set timer for 8min. Slice and arrange over salad. 

Enjoy!