Remix Your Resolution

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!