Roasted Beet & Orange Wheat Berry Salad

Roasted Beets & Orange Wheat Berries Salad | cookeatbehealthy.com

Do you ever get a really random intense food craving?!?  Something that just strikes out of the blue with no rhyme nor reason?!?  It happened to me one day last week.  I was quilting away and all of the sudden…BEETS…I just had to have some beets!  Now don’t get me wrong – I like beets!  I like beets quite a lot actually.  But considering I’m not pregnant I just thought it was an odd craving!  Has anybody ever heard of menopausal cravings?  Maybe that’s a thing and if so, I need to know about it so I can blame one more thing on menopause!  If it’s not a thing – tough!  I’m blaming menopause anyway! 😉

I use my quilting (my “real” job) time to think deep thoughts…thoughts about life, family, politics, the afterlife, relationships, business, etc., and oddly enough…to develop recipes! 😉  I just figure if I’m standing behind a noisy machine for a couple hours, doing something that for the most part comes as second nature and thus requiring little thought, I may as well put that idle thinking time to good use!  So by the time I’d finished the quilt I was working on, I’d come up with a recipe for those beets I was craving!  And today I’m sharing it with you…just in case you have a sudden random beet craving!

Roasted Beet & Orange Wheat Berry Salad | cookeatbehealthy.com

The beets are peeled and cut into bite sized pieces, tossed with olive oil and a few seasonings, and roasted until they’re fork tender.  The wheat berries are simmered in a mixture of water and orange juice to infuse them with a hint of orange flavor. The dressing is a simple vinaigrette made from olive oil, white Balsamic vinegar, orange juice, honey, poppy seeds, and seasonings.  The cooked beets and berries are combined along with a little of the dressing and refrigerated for a few hours to allow the flavors to meld and to completely chill.  

Roasted Beet & Orange Wheat Berry Salad | cookeatbehealthy.com

There’s something really wonderful about the earthy sweetness of the roasted beets and the subtle orange flavor and chewy texture of the wheat berries that combine to make an incredibly hearty and flavorful mid-winter salad! A bed of mixed greens with spicy arugula, the roasted beets and orange wheat berries, some roasted sunflower seeds for crunch, a few shavings of Parmesan cheese, and a tangy citrus dressing make this a perfect lunch! Serve it alongside a piece of baked fish or chicken and you’ve got a satisfying dinner! Any way you choose to serve it, it’s a little departure from the typical winter fare…a uniquely bold salad to satisfy my kooky beet craving!  I hope my beet-craving-inspired salad brightens your day and helps chase away the mid-winter doldrums!  

Roasted Beet & Orange Wheat Berry Salad | cookeatbehealthy.com

What have you been craving lately?  Anything as random as beets?!? Let me know in the comments what you’ve had a hankering for and what you made to satisfy your craving!  Or…share your craving and we can brainstorm a recipe together!

Roasted Beet & Orange Wheat Berry Salad
Serves 8
A uniquely bold and flavorful salad perfect for chasing away mid-winter doldrums!
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421 calories
24 g
19 g
31 g
13 g
8 g
286 g
805 g
17 g
0 g
22 g
Nutrition Facts
Serving Size
286g
Servings
8
Amount Per Serving
Calories 421
Calories from Fat 274
% Daily Value *
Total Fat 31g
48%
Saturated Fat 8g
39%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 18g
Cholesterol 19mg
6%
Sodium 805mg
34%
Total Carbohydrates 24g
8%
Dietary Fiber 4g
14%
Sugars 17g
Protein 13g
Vitamin A
9%
Vitamin C
77%
Calcium
38%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Wheat Berries
  1. 1 1/2 cup uncooked wheat berries
  2. 1 1/2 cup unsweetened orange juice
  3. 1 1/2 cup water
  4. Zest of 1 orange
For the Beets
  1. 6 medium to large beets, peeled and cut into bite sized pieces
  2. 2 tbsp extra virgin olive oil
  3. 1/2 tsp salt
  4. 1/2 tsp dried thyme
  5. 1/4 tsp dried ginger
For the Dressing
  1. 2/3 cup extra light tasting olive oil
  2. 2/3 cup unsweetened orange juice
  3. 3 tbsp white balsamic vinegar
  4. 2 tbsp honey
  5. Zest of 1 orange
  6. 1/4 tsp dried thyme
  7. 1/4 tsp dried ginger
  8. 1/2 tsp salt
  9. 1 clove garlic, very finely minced
  10. 1 tsp poppy seeds
For the Salad
  1. Fresh salad greens
  2. Arugula
  3. Shaved Parmesan to taste
  4. 4 tbsp roasted sunflower seeds
For the Wheat Berries
  1. Bring orange juice, zest, and water to a boil.
  2. Stir in wheat berries, reduce heat, and simmer approximately 1 hour, or until wheat berries are tender and liquid is absorbed.
For the Beets
  1. Preheat oven to 400 degrees Farenheit.
  2. Toss chopped beets with 2 tbsp EVOO and seasonings.
  3. Place on baking sheet and roast for 20-25 minutes until fork tender.
  4. Remove from oven and combine with cooked wheat berries and 1/2 cup dressing.
  5. Refrigerate at least 2 hours, or until ready to serve.
For the Dressing
  1. Combine all ingredients in blender and blend until emulsified.
  2. Transfer to jar and refrigerate.
For the Salads
  1. On each plate, place a generous amount of greens and arugula.
  2. Top with 1 cup Beet/Wheat Berry/Dressing mixture.
  3. Sprinkle with a few sunflower seeds and Parmesan shavings.
  4. Drizzle with a little more salad dressing as desired.
Notes
  1. The dressing can also be made by combining all the ingredients in a lidded mason jar and shaking well to combine.
  2. This salad makes an excellent light yet satisfying lunch, or a perfect accompaniment to an evening meal.
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calories
421
fat
31g
protein
13g
carbs
24g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Spicy Quinoa and Beans

Spicy Quinoa and Beans | cookeatbehealthy.com

Spicy Quinoa and Beans is one of my favorite go-to dishes.  It’s the dish I make when I’m craving spicy Mexican flavors, it’s the dish I make when I don’t feel like cooking (yep that happens), but want to have something healthy and tasty to eat all week, and it’s that one meal I turn to when I’ve over indulged (yep that happens too) and I need to get my eating back on track!  

Spicy Quinoa and Beans | cookeatbehealthy.com

This recipe is a nutritional powerhouse full of protein, vegetables, and spices that are sure to satisfy and keep you satisfied for hours!  Occasionally I’ll  add shredded chicken to this recipe and that’s fantastic too!  One time I added extra chicken stock and shredded chicken to make a healthy chicken tortilla soup that was to die for!  Basically what I’m saying is – take the basics I share here and run with it!  Create your own version…adjust the spices to your preferences.  Maybe add some browned ground beef and cheese and turn it into a casserole.  Add more vegetables if you like – I’ve made it in the summer when I have zucchini and summer squash coming outta my ears and it’s super tasty with those added in!  In this recipe I used black beans and pinto beans, but those could be switched up too!  Or how about roast a spaghetti squash and serve the quinoa and beans over the top?  I like to serve it as pictured with fresh tomatoes and avocado, but it would be fantastic with salsa, sour cream, your favorite cheese, tortilla chips…you get the idea!  The possibilities are limitless!

Spicy Quinoa and Beans | cookeatbehealthy.com

Spicy Quinoa and Beans | cookeatbehealthy.com

Spicy Quinoa and Beans | cookeatbehealthy.com

Spicy Quinoa and Beans | cookeatbehealthy.com

Start by saut̩ing the onion, peppers, celery, and garlic in olive oil or about 5 minutes Рjust until the vegetables start to soften.

Spicy Quinoa and Beans | cookeatbehealthy.com

Then add the quinoa and sauté another 2 or 3 minutes.

Spicy Quinoa and Beans | cookeatbehealthy.com

Spicy Quinoa and Beans | cookeatbehealthy.com

Spicy Quinoa and Beans | cookeatbehealthy.com

Next add the spices, then the beans and tomatoes, and then the chopped chipotle in adobo.  Finally the stock is added, bring it all to a boil, then reduce the heat and continue to simmer, stirring occasionally, until the quinoa is cooked and most the liquid is absorbed.

Spicy Quinoa and Beans | cookeatbehealthy.com

Here it is after its simmered for about 30 minutes – the corn is added about 10 minutes before removing from the heat.

Spicy Quinoa and Beans| cookeatbehealthy.com

This is just such a colorful and satisfying dish!  After eating it for a few days just exactly as I had prepared it, I addded some shredded chicken and homemade enchilada sauce and morphed it into Spicy Quinoa Suffed Peppers!  It was super tasty and my husband loved it too!

Spicy Quinoa and Beans
Serves 12
A spicy and satisfying protein-packed nutritional powerhouse recipe sure to curb even the biggest appetite!
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
206 calories
36 g
0 g
3 g
9 g
0 g
235 g
649 g
3 g
0 g
2 g
Nutrition Facts
Serving Size
235g
Servings
12
Amount Per Serving
Calories 206
Calories from Fat 30
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 649mg
27%
Total Carbohydrates 36g
12%
Dietary Fiber 7g
27%
Sugars 3g
Protein 9g
Vitamin A
7%
Vitamin C
25%
Calcium
6%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 15 oz. can black beans, drained and rinsed
  2. 1 15 oz. can pinto beans, drained and rinsed
  3. 1 15 oz. can fire roasted diced tomatoes
  4. 1 10 oz. can diced tomatoes with habanero
  5. 2 cups quinoa
  6. 4 cups vegetable stock
  7. 1 green pepper, diced
  8. 1 can chipotles in adobo - 2 peppers finely chopped - reserve the remainder for another recipe
  9. 1 cup frozen corn
  10. 1/2 large onion, chopped
  11. 2 stalks celery, sliced
  12. 1 jalapeño, minced
  13. 1 tbsp extra virgin olive oil
  14. 2 tsp cumin
  15. 1 tsp salt
  16. 1 tsp oregano
  17. 4 cloves garlic, minced
Instructions
  1. In a large stockpot, sauté onion, green pepper, jalapeño, celery, and garlic in olive oil for 5 minutes, until vegetables just begin to soften.
  2. Stir in quinoa and sauté another 2-3 minutes.
  3. Add cumin, salt, oregano, beans, tomatoes, and finely chopped chipotle peppers with a little of the adobo sauce. Stir well.
  4. Pour in vegetable stock, stir to combine, and bring to a boil.
  5. Reduce heat and simmer, covered, approximately 20 minutes, stirring occasionally.
  6. Stir in frozen corn and continue simmering, stirring occasionally, for about 10 more minutes or until quinoa is done.
  7. Serve as desired.
Notes
  1. Store leftovers in the refrigerator for up to 7 days.
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calories
206
fat
3g
protein
9g
carbs
36g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Cherry, Almond, & Toasted Quinoa Granola

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Part of the Cook Eat Be Healthy lifestyle is to simplify what I eat.  That means pretty much cutting out all processed foods because there’s nothing simple about most of them.  The problem with simplifying my diet is that it complicates grabbing a quick snack or meal out of convenience sake.  So I’ve learned to plan ahead when possible, have healthy snacks at the ready, and to make more healthful versions of my favorite foods, like my homemade granola!  That way I control exactly what goes into it, and I can change it up to suit my mood by adding a variety of different fruits, nuts, and grains!

Cherry, Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Today I’m making a Cherry, Almond & Toasted Quinoa Granola.  I love the flavors of almond and cherry together, and the toasted quinoa gives it a super crunchy element that I really like!  I like to sprinkle it on top of fresh fruit or enjoy a little bowl of granola with fresh cherries and some vanilla almond milk.  My husband likes it with vanilla yogurt and fresh cherries.  And of course it makes a great snack all by itself!

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

For this recipe I’m using old-fashioned oats, quinoa, honey, maple syrup, almonds, dried cherries, almond extract, a little salt, some cinnamon, and coconut oil.  The very first thing I did was cook the quinoa as usual, then spread it on a jelly roll pan (the same one I’ll be using to bake the granola….the fewer dishes, the better), and pop it in a 350 degree oven for about 12-15 minutes until it just barely starts to turn golden.

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

While the quinoa is toasting, melt the coconut oil in a large bowl in the microwave, stir in the maple syrup and 1/4 cup honey until the syrup and honey are dissolved in the warm oil.  Then add the almond extract, salt, and cinnamon, and stir to combine. 

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

To this mixture add the oats, almonds, and toasted quinoa, and stir well making sure everything is completely coated. Then spread it on the same jelly roll sheet the quinoa was toasted on, and pop it into the oven which has been reduced to 250 degrees.  Bake it for one hour, stirring every 15 minutes.

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

Before returning it to the oven for the last 15 minutes of baking time, add the cherries and drizzle on an additional 2 tablespoons of honey, mix it well, and return it to the oven for the final 15 minutes baking time.  When the final baking cycle is complete, remove it from the oven a cool just a few minutes on the baking sheet, then spread it on a piece of parchment paper on the counter to cool completely.  

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

Once it’s cool, I store it in a jar or zip-lock bag in the pantry.  This recipe doesn’t make chunky granola – the pieces are much smaller, and I prefer it that way.  I just don’t want you to be disappointed when you can’t pick up a big piece and chomp down on it!  ðŸ˜‰

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry, Almond, & Toasted Quinoa Granola
Serves 15
Homemade granola that you can feel good about feeding your family, made with ingredients you can actually pronounce!
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Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
233 calories
36 g
0 g
8 g
7 g
3 g
82 g
81 g
10 g
0 g
4 g
Nutrition Facts
Serving Size
82g
Servings
15
Amount Per Serving
Calories 233
Calories from Fat 65
% Daily Value *
Total Fat 8g
12%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 81mg
3%
Total Carbohydrates 36g
12%
Dietary Fiber 4g
18%
Sugars 10g
Protein 7g
Vitamin A
3%
Vitamin C
2%
Calcium
4%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 cups old-fashioned oats
  2. 1/2 cup quinoa, dry
  3. 1 cup water
  4. 1/2 cup unsalted almonds
  5. 1 cup dried cherries
  6. 1/4 cup plus 2 tbsp honey
  7. 1/4 cup maple syrup
  8. 3 tbsp coconut oil
  9. 1/2 tsp salt
  10. 1/2 tsp cinnamon
  11. 1/2 tsp almond extract
Instructions
  1. Preheat oven to 350 degrees.
  2. In small saucepan, combine quinoa with 1 cup water, bring to a boil, cover and reduce heat to low.
  3. Cook quinoa 15 minutes, until water is absorbed.
  4. Spread cooked quinoa on a jelly roll pan, place in oven, and toast 12-15 minutes until barely golden in color. Remove from oven and reduce temperature to 250 degrees.
  5. While quinoa is toasting, melt coconut oil in large bowl in microwave.
  6. Add maple syrup and 1/4 cup honey into melted coconut oil, stirring until honey and syrup are dissolved.
  7. To the oil mixture, add the salt, cinnamon, and almond extract. Mix well.
  8. Add oats, almonds, and toasted quinoa to the large bowl, stirring well until everything is completely coated.
  9. Evenly spread granola mixture on the same jelly roll pan used for toasting the quinoa and bake at 250 degrees for 1 hour, stirring every 15 minutes.
  10. Before baking for the final 15 minutes, add the cherries and drizzle on the 2 tbsp of honey. Stir well and return to oven.
  11. Remove from oven after the final 15 minutes baking time and cool about 5 minutes on the baking pan.
  12. Then spread the granola onto a piece of parchment paper on the counter and cool completely.
  13. Store in an air-tight container.
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calories
233
fat
8g
protein
7g
carbs
36g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
What are your favorite granola flavors and how do you like to eat your granola?  Leave me a comment and we can compare notes!