Advanced Recipes
Spinach Salad with Almond Butter Dressing
This salad pairs nutritious spinach with an Asian-inspired dressing. The almonds sprinkled on top add a nice crunch and extra magnesium.
INGREDIENTS | SERVES 4
- 4 cups spinach, chopped
- 1 cup bok choy, chopped
- 1 medium carrot, shredded
- ¼ cup chopped almonds
- ¼ cup almond butter
- 1 tablespoon fresh lime juice
- 2 tablespoons soy sauce
- ¼ teaspoon garlic powder
- 1 teaspoon muscovado sugar
- ¼ teaspoon crushed red pepper
- 2 tablespoons fresh cilantro, chopped
Toss the vegetables in a large bowl. Sprinkle the almonds on top.
In a small bowl, whisk together the almond butter, lime juice, soy sauce, garlic powder, sugar, and red pepper. If the dressing is too thick, add a teaspoon of olive oil until it reaches desired consistency. Stir in the cilantro.
Pour the dressing over the salad and toss to coat evenly. Divide into 4 bowls and serve.
PER SERVING Calories: 157 | Fat: 12g | Sodium: 499mg | Carbohydrates: 9g | Fiber: 3g | Protein: 5g
Garlic Mashed Potatoes with Lima Beans
Mashed starchy vegetables make a great addition to potatoes. Here, potatoes are combined with lima beans and plenty of savory flavor for a new and improved mashed side dish perfect with grilled chicken.
INGREDIENTS | SERVES 4
- 1 head garlic
- ½ tablespoon olive oil
- 3 medium potatoes, baked
- 1 cup lima beans, cooked
- ⅓ cup plain Greek yogurt
- 2 tablespoons fresh chives, chopped
- 1 teaspoon salt
- ½ teaspoon black pepper
Preheat the oven to 400°F. Chop off the top ¼ of the garlic head to expose the cloves. Place on a piece of foil. Drizzle with the olive oil, wrap, and place in the oven for 45 minutes.
Meanwhile, combine the flesh of the potatoes and the lima beans in a large pan or bowl. Using a hand masher or a mixer, blend the two until the desired consistency is reached. You can leave them chunky or mix them until smooth.
Stir in the yogurt. Once the garlic is cool enough to touch, squeeze the flesh into the potatoes, being careful not to drop in any of the skin. Add the chives, salt, and pepper, and mix well. Serve hot.
PER SERVING Calories: 202 | Fat: 3g | Sodium: 706mg | Carbohydrates: 39g | Fiber: 4g | Protein: 6g
Baking Potatoes for Mashing
Cook potatoes whole to preserve mineral content. Bake for 45 minutes in a 400°F oven, cool, and scoop out the flesh. You can also put them in a pot, cover with water and a lid, and boil for 5 minutes. Allow them to sit in the hot water until they are cool enough to handle. Peel and mash.
