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Healthy You! Approved Recipe

Quinoa Salad with Black Beans and Avocado

November 20, 2013 by Dawna Stone

Wheat-free, gluten-free, high in protein and low in calories (in other words, incredibly healthy), quinoa is often called a ‘SUPER food'. Combined with just the right ingredients, you have yourself a SUPER (“Healthy You” approved) recipe. Another benefit? This delicious meal is made in almost no time. Enjoy and please tell me what you think by commenting below!

Quinoa Salad with Black Beans and Avocado
Servings
4
Servings
4
Quinoa Salad with Black Beans and Avocado
Servings
4
Servings
4
Ingredients
  • 1cup uncooked quinoa
  • 2cups water
  • 2tablespoons extra virgin olive oil
  • 2tablespoons lime juice
  • 1/4teaspoon sea salt
  • 1/4teaspoon Ground black pepper
  • 1cup fresh, frozen or canned corn(thawed if using frozen)
  • 1 avocadopitted, peeled, and chopped
  • 8-10 cherry tomatoeshalved
  • 1can (15 ounces) black beansrinsed and drained
Servings:
Instructions
  1. In a saucepan over medium-high heat, combine the quinoa and water and bring to a boil. Reduce the heat to low, cover, and cook for 15 minutes, or until the water is absorbed. Set aside, covered, to steam for 5 minutes. Fluff the quinoa with a fork and transfer to a bowl. Cover and refrigerate for at least 1 hour, or until chilled.
  2. In a small bowl, whisk together the oil, lime juice, salt, and pepper.
  3. Add the corn, avocado, tomatoes, and black beans to the quinoa and stir to combine. Add the lime dressing and stir gently. Refrigerate for 30 minutes before serving.
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Citrus Cod Filet

December 1, 2013 by Dawna Stone

I love fish – it's a delicious and a perfectly healthy meal for the entire family. With a busy schedule and two energetic kids, my philosophy with recipes has become ‘less is more'. This Citrus Cod recipe has minimal ingredients, is incredibly easy to make, and can be prepared in less than 30 minutes. This meal is delightfully fresh and leaves you incredibly satisfied!

Citrus Cod Fillet
Servings
4
Servings
4
Citrus Cod Fillet
Servings
4
Servings
4
Ingredients
  • 1pound cod fillet(or other white fish)
  • 2cups green beansfresh
  • 1 orange
  • 1tablespoon olive oil
  • 1/4teaspoon salt
  • 1/4teaspoon cracked black pepper
  • olive oil cooking spray
Servings:
Instructions
  1. Preheat broiler.
  2. Set aside half the orange for garnish.
  3. Whisk together 1 tablespoon fresh squeezed orange juice, olive oil, salt and pepper.
  4. In a large, resealable plastic bag, combine cod filets with orange juice mixture. Refrigerate 10-15 minutes.
  5. Coat a broiler pan with olive oil cooking spray.
  6. Remove filets from plastic bag (discard bag) and place on broiler pan. Broil for 7 - 12 minutes (depending on thickness) or until fish cooked through and flakes easily with a fork.
  7. Green Beans: Place two inches of water and green beans in a saucepan with steamer tray. Bring water to a boil and then reduce heat to a simmer. Steam beans until tender making sure not to overcook them.
  8. Garnish fish with a slice of orange and serve with green beans.
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Hearty Chicken and Broccoli Rabe Salad

January 2, 2014 by Dawna Stone

I'm not kidding when I call this a ‘hearty' salad! Chicken and broccoli rabe combined with avocado, beans and a flavorful dressing…I think you'll agree this is a perfect salad!

Hearty Chicken and Broccoli Rabe Salad
Servings
2
Servings
2
Hearty Chicken and Broccoli Rabe Salad
Servings
2
Servings
2
Ingredients
  • 2(4 oz) chicken breastsboneless and skinless (or store-bought rotisserie chicken)
  • 2cups water(or organic, low sodium chicken broth)
  • 1bunch broccoli rabestems trimmed
  • 16 ozcan navy beansrinsed (organic, low sodium if possible)
  • 1/2 avocadocubed (optional)
  • 6-10 grape tomatoeshalved
  • 3 scallionschopped
  • 1/4cup Italian parsleychopped or torn, stems removed
  • 1tablespoon olive oil
  • 1/4cup red wine vinegar
  • 1teaspoon Dijon mustard
  • 1/4teaspoon salt
  • 1/4teaspoon pepper
Servings:
Instructions
  1. In a medium skillet or pot, place chicken breasts side by side in water or broth. Make sure liquid completely covers chicken (1 inch above chicken is best). Bring water to a boil and then reduce to a simmer. Partly cover pot with lid and simmer for 12-15 minutes. Turn off heat and let chicken sit for an additional 15 minutes or until completely cooked through. Remove chicken from liquid and set aside. If you are tight on time, you can always use a store-bought rotisserie chicken.
  2. While chicken is cooking prepare salad mixture. In a medium saucepan with steamer basket, bring one inch water to a boil. Add broccoli rabe, cover and steam for 3 to 5 minutes or until tender. Do not overcook. Let cool after steaming.
  3. In a medium bowl, combine broccoli rabe, beans, avocado (optional), tomatoes, scallions and parsley.
  4. In a small bowl whisk together olive oil, red wine vinegar, Dijon, salt and pepper. Pour over bean mixture and gently toss. Top with warm chicken and enjoy.
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Navy Bean and Asparagus Salad

December 27, 2013 by Dawna Stone

Delicious, refreshing and filling. What more could you want? I hope you enjoy this Navy Bean and Asparagus Salad as much as I do!

Navy Bean and Asparagus Salad
Servings
2
Servings
2
Navy Bean and Asparagus Salad
Servings
2
Servings
2
Ingredients
  • 16 ozcan navy beansrinsed (organic, low sodium if possible)
  • 1bunch (approx. 12-16) aparagustips only
  • 6 grape tomatoeshalved
  • 3 scallionschopped
  • 1/4cup Italian parsleychopped or torn, stems removed
  • 1tablespoon olive oil
  • 1/4cup white balsamic
  • 1teaspoon Dijon mustard
  • 1/4teaspoon salt
  • 1/4teaspoon pepper
Servings:
Instructions
  1. In a medium saucepan with steamer basket, bring one inch water to a boil. Add asparagus, cover and steam for 3 to 5 minutes or until tender. Do not overcook. Let cool after steaming.
  2. In a medium bowl, combine beans, asparagus tips, tomatoes, scallions and parsley.
  3. In a small bowl, whisk together olive oil, balsamic, Dijon, salt and pepper. Pour over bean mixture and gently toss.
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Tofu and Vegetable Quinoa over Spinach

December 20, 2013 by Dawna Stone

Vegetarian option? Check. Healthy You!-approved? Check. This tofu and vegetable quinoa over spinach is healthy and hearty. With all the protein in this recipe, you will not miss the meat!

Tofu and Vegetable Quinoa (over spinach)
Servings
4
Servings
4
Tofu and Vegetable Quinoa (over spinach)
Servings
4
Servings
4
Ingredients
  • 1cup quinoa
  • 12 cherry tomatoessliced in half
  • 1/2 red bell pepperthin slices or julienned
  • 4-6 scallionsrinsed and chopped (tips removed)
  • 4cups spinachwashed and stems removed
  • 1/2pound extra firm tofucut into bite-size pieces
  • 1 lemon
  • 2tablespoons olive oil
  • 2tablespoons white balsamic vinegar
  • 1/4teaspoon salt
  • 1/4teaspoon cracked black pepper
Servings:
Instructions
  1. Cook quinoa according to package directions.
  2. Fill a steamer pan or pot with an inch of water. Place tofu in steamer basket and steam for ten minutes, or until tofu is cooked through.
  3. In a small bowl, whisk together the juice of one fresh lemon, 2 tablespoons olive oil, 2 tablespoons white balsamic vinegar, salt and pepper and set aside.
  4. In a medium to large bowl, combine hot quinoa and tofu with tomatoes, bell pepper and scallions. Pour in 3/4 of the dressing mixture and stir lightly.
  5. Scoop over spinach or other mixed green. Drizzle remaining dressing over spinach leaves and enjoy!
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Raisin and Walnut Quinoa

November 25, 2013 by Dawna Stone

This warm raisin and walnut quinoa recipe is fresh, flavorful and versatile. Eat it as a side dish, with your favorite fish or over mixed greens.

If you find other great pairings with this recipe, please share with me below!

Raisin and Walnut Quinoa
Servings
4
Servings
4
Raisin and Walnut Quinoa
Servings
4
Servings
4
Ingredients
  • 1cup quinoauncooked
  • 1/4cup raisins
  • 1/4cup walnutschopped
  • 2tablespoons olive oil
  • 1/4cup cilantro(optional)
  • 1tablespoon lemon juicefreshly squeezed
  • 1/4teaspoon salt
  • 1/4teaspoon cracked black pepper
Servings:
Instructions
  1. Cook quinoa according to package directions.
  2. In a small bowl, whisk together olive oil, lemon, salt and pepper.
  3. Add raisins, walnuts and cilantro to hot quinoa.
  4. Pour in olive oil mixture and stir lightly.
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