Black Bean Fruit Salsa

Black beans, they're good for your heart...
Serve as a side dish, with tortilla chips, or on a taco!

1. CHOP A RED ONION

2. MIX TOGETHER: 2 T Olive Oil, 1/4 c Vinegar, 1 clove garlic, diced, jalapeno, diced

3. DRAIN 2 CANS BLACK BEANS

4. CHOP FRUIT (watermelon, mango, and/or apple)

5. CHOP fresh cilantro (if you have it)

6. MIX IT ALL TOGETHER and add SALT & PEPPER to taste.

Saffron Couscous with cranberries and almonds

This couscous is great served hot or cold. Goes great with a side of grilled veggies and any type of meat or tofu.

Ingredients:

2 cups hot water

3/4 cup dried cranberries

2 T Olive Oil

Pinch Saffron threads

1 cup Couscous

1/2 diced onion

3/4 cup chopped almonds

Preparation:

1. soak cranberries in some hot water for a few minutes, drain

2. bring to a boil: 2 cups water, saffron, and 1 T olive oil

3. stir in couscous, cover and remove from heat. let stand for about 10 minutes.

4. in another pan, saute onions and 1 T olive oil until translucent and soft.

5. mix together onions, almonds, and cranberries and add to the couscous.

The Athlete's Breakfast

Freestyle Breakfast Muesli

4 c Oatmeal, old-fashioned (not quick cooking!)

3/4 c Bran, wheat or oat

1c Shredded Coconut

1/2 c any combination of the following :
Walnuts
Almonds
Sunflower seeds
Flax seeds
Pumpkin seeds
Hazelnuts

1/4 to 1/2 c any combination of the following:
Dried Cranberries
Raisins

Golden Raisins
Dates, chopped
Any other dried fruit you enjoy

(apricots,cherries, blueberries, prunes, etc...)

Cinnamon to taste

Directions:
Mix all together and keep in an airtight container.

2 ways to eat:
1. Pour in a bowl with milk and eat like cereal.

2. Mix equal parts Muesli and Yogurt (plain or vanilla). Add a little milk and sugar to taste. Cover and refrigerate overnight (make it before you go to bed). Great topped with chopped apples or bananas.

Healthy Rice Leftover Gratin

This is a great recipe if the only thing you have in your fridge is leftover rice, eggs, and some veges.

Ingredients:

2 cups cooked rice (preferably short grain brown rice)

1/2 package firm tofu, crumbled

1 garlic clove, sliced

1/4 cup cheese, shredded (non-fat swiss works well, but other types are ok)

1/3 cup walnuts, lightly chopped (almonds or pine nuts will work too)

1/2 cup green vegetable (broccoli, spinach, etc)

parsley or other fresh herb if you have it

Salt

2 egg whites

2 whole eggs

Olive Oil

Directions:

Preheat the oven to 400 degrees. Lighly oil the cake pan. Combine in a large bowl the rice, tofu, garlic, cheese, walnuts, vegetables, and salt. In a smaller bowl whisk together the egg whites and the eggs. Fold the eggs into the rice mixture and place in cake pan. Top with a little more cheese. Bake for 35 minutes. Cut into triangles and serve with side salad and yogurt or choice hot sauce.