PREP SCHOOL 16

Concocting Fun, Healthy Meals Within Dietary Constraints

When Laura Krudener began adhering to a diet free of COW’S milk and gluten over twenty years ago, alternative ingredients to make dishes exciting and enticing within her restrictions were, let’s just say, sparse. Determined to find ways to enjoy her favorite foods in ways that fit into her dietary constraints, Krudener became a self-taught chef and adopted the belief that all food, especially that which helps maintain health and wellness, should still be delicious and fun.

Today, Krudener is the author of Among the Colors (AmongtheColors.com), a lifestyle blog that aims to bring this same creativity and imaginative drive to its readers through food, wellness, art, style and more. 

When whipping up a healthy meal, Krudener always aims to (as a framework) incorporate a protein, at least two cups of vegetables and fruits, and healthy fat, like avocado or olive oil, resulting in a filling, nutritious dish. As we head into 2018, she’s sharing two of her favorite recipes, one sweet and one savory, to nourish your body and tantalize your taste buds this new year.

Something sweet…

Avocado and Strawberry Green Collagen Smoothie

Packed with all the essentials—protein, fiber and healthy fat—for starting your day, this recipe uses collagen as a unique source of protein and will keep your gut healthy and skin glowing.

Serving: 1 

Bowl Ingredients:

  • + ½ avocado
  • + ½ banana
  • + ½ cup frozen strawberries
  • + 2 cups kale
  • + juice of 1 lime
  • + 1 serving plain, unflavored collagen powder
  • + 1 cup coconut water

Toppings: chia seeds, unsweetened coconut, fresh strawberries and other ½ of banana

Instructions:

  1. 1. Blend all ingredients in a blender at a high speed until smooth. If desired, add ice to affect the texture.
  2. 2. Garnish with chia seeds, unsweetened coconut and fruit.
  3. 



Something savory… 

Kale & Quinoa Tuna Salad with Turmeric Tahini Dressing

Krudener’s go-to winter salad, this recipe brings both bursts of rich color and ample omegas, antioxidants and anti-inflammatory ingredients to your plate.

Serving 1 


Ingredients:

For Salad:

    
+

  • ½ cup kale, stems removed and chopped
  • + ½ cup spinach
  • + ½ cup baby broccoli, finely chopped
  • + ½ cup cooked quinoa
  • + 2 tablespoons pecans
  • 



For Tuna Salad:

  • + One 4-ounce package wild-caught tuna
  • + 1 tablespoon avocado oil mayonnaise
  • + juice of ½ of a lemon
  • + 2 tablespoons dried cranberries
  • + ½ teaspoon celery seed
  • 



For Turmeric Tahini Dressing:

  • + 2 tablespoons tahini
  • + juice of other ½ of lemon
  • + 1 teaspoon ground turmeric
  • 
+

  • 1 tablespoon of olive oil
  • + 1-2 tablespoons of water
  • + salt and pepper to taste
  • 



Instructions:

  1. 1. Prepare quinoa based on package instructions. You can make extra for leftovers or more salads.
  2. 2. Make turmeric dressing and let it sit while you prepare the salad.
  3. 3. To make tuna salad, mix lemon juice, mayonnaise and celery seeds in a bowl. Drain and rinse tuna, then add it into the lemon dressing. Add in cranberries and salt and pepper to taste.
  4. 4. To make salad greens, chop kale, chop spinach and chop broccoli, then mix together in a medium-sized serving bowl. Mix quinoa into greens.
  5. 5. To assemble the salad, drizzle greens with tahini dressing. Place tuna salad on top. And garnish with pecans.