Every New Year, so many of us make a resolution to lose weight or
get healthy. However, most of those
resolutions are broken before the end of January. In order to keep a resolution and actually
get healthy, we need to set ourselves up for success. If we say we are eliminating something
completely, like carbs or meat, chances are we will be sitting in a tub of it
by the first of February! Instead, we
should make better decisions about the types of foods we eat. Our bodies and minds run on carbs, so we need
them to function. And we need protein
for muscle and weight loss. We get
these from whole grains and lean meats.
Another element for a successful resolution is planning and prepping
ahead. This way we don’t tempt our
willpower. We remove making decisions at
times when we are hungry and will eat anything.
I have the perfect recipes that will set you up for success in
2016. The whole grain pasta salads below
are loaded with protein, whole grains, nutrients, and taste delicious. Plus, they can be prepped ahead and
pre-portioned for meals and snacks. Who
knew pasta salad could be part of your healthy New Year’s resolution!?!
Whole
Grain Pasta Salad
Italian
Style
Ingredients:
2
cups cooked wheat berries
Dressing:
2 T extra virgin olive oil (EVOO), 1 T balsamic (or red wine) vinegar, 1 t red
pepper flakes, ½ t each of salt, black pepper, garlic powder
1
cup diced or shredded chicken (use leftovers from dinner or store-bought
rotisserie)
1
cup cherry tomatoes, sliced in half
½
cup diced bell pepper
½
cup shredded Italian style cheese or diced fresh mozzarella cheese
¼
cup sliced black olives
2
T capers
¼
cup pine nuts
¼
cup fresh basil, chopped or torn
Directions:
Cook
the wheat berries according to package instructions. If you purchase the parboiled kind in the
package (I recommend), it will only take about 15 minutes. Once fully cooked, they will triple in
size. Transfer wheat berries to a large
bowl and allow to cool slightly. While
the wheat berries cool, make the dressing by adding all the ingredients into a
sealable container (like a glad container with screw-top lid or mason jar) and
shake vigorously for 20-30 seconds. Add the remaining ingredients to the wheat
berries and fold in. Pour over the
dressing and continue to fold (carefully to not crush the vegetables) until
dressing covers all the ingredients.
Whole
Grain Pasta Salad
Mexican
Style
Ingredients:
2
cups cooked whole grain pearl couscous
Dressing:
2 T extra virgin olive oil (EVOO), 1 T lime juice, ½ t each of salt, black pepper,
ground cumin
1
cup diced or sliced lean beef (use leftovers from dinner or store-bought deli
roast beef)
1
cup cherry tomatoes, sliced in half
½
cup diced bell pepper
½
cup shredded Mexican style cheese
1
cup black beans, rinsed and drained
¼
cup fresh cilantro, chopped or torn
Directions:
Cook
the couscous according to package instructions, it will only take about 20
minutes. Once fully cooked, they will nearly
triple in size. Transfer couscous to a
large bowl and allow to cool slightly.
While the couscous cools, make the dressing by adding all the
ingredients into a sealable container (like a glad container with screw-top lid
or mason jar) and shake vigorously for 20-30 seconds. Add the remaining
ingredients to the couscous and fold in.
Pour over the dressing and continue to fold (carefully so as to not
crush the vegetables) until the dressing covers all the ingredients.
Whole
Grain Pasta Salad
Asian
Style
Ingredients:
2
cups cooked whole grain pasta (penne, elbow, or shells)
Dressing:
2 T extra virgin olive oil (EVOO), 1 T orange juice, ½ t each of salt, black
pepper, ground ginger
1
cup salad shrimp, thawed (or store-bought shrimp cocktail or canned tuna or
salmon)
2
cups frozen stir-fry vegetables (cooked according to package instructions and
cooled)
2
T sesame seeds
¼
cup chopped green onion (or basil or cilantro)
Directions:
Cook
the pasta according to package instructions, it will only take about 10-12
minutes. Drain and transfer pasta to a
large bowl and allow to cool slightly.
While the pasta cools, make the dressing by adding all the ingredients
into a sealable container (like a glad container with screw-top lid or mason
jar) and shake vigorously for 20-30 seconds. Add the remaining ingredients to
the pasta and fold in. Pour over the
dressing and continue to fold (carefully so as to not crush the vegetables)
until the dressing covers all the ingredients.
All
three of these pasta salad recipes make about 4 meal-size servings or 6-8
snack-size servings. It will keep in the
refrigerator for 4-5 days. Portion into
containers for pre-prepared meals and snacks to take to work, school, or enjoy
at home. And remember your options are
endless. You can switch up the grains
and proteins based on your preferences and what you have available.
Bonus
tips: Make extra of the dressing and keep in the refrigerator for a couple of
weeks for salads and veggies. Make extra
wheat berries and substitute for pasta or rice in your favorite weeknight
dinners. These whole grains have less
fat and calories, but more protein and fiber than typical white pastas and
rice.
Go to http://www.coachdconsulting.com to see all the ways I can help you and those
you love. Obesity is 100% preventable and it starts with these
recipes! So eat, enjoy, and find lots of
success in 2016!
