1. Recipe: Spanish Brown Rice So easy you will wonder why you have not made it before! What do you do when all the refrigerator contains is an onion and maybe a stray carrot?  You make rice! I am rounding the corner towards finals week and unfortunately have not made it to the grocery store. I started this meal by dicing the onion and throwing the remains along with any overly frozen vegetables I have into a pot of water. Bring it to a boil and you have a quick homemade broth!  I use brown rice in this recipe to add a little fiber to my diet and make this a more nutritious meal. If you are one of those people who hate brown rice, give it a try and I bet you cannot tell the difference. The substitution of brown rice nutritionally will provide your body with 3.5 grams of Fiber, 5 g of Protein, along with the % DV of 12% Thiamin (Vit B1), 15% Niacin (Vit B3), 21% Magnesium, 14% Vitamin B6, and a whopping 88% of Manganese in a 1 cup serving [1]. Still not convinced? Ok, it also contains 603 mg of Omega-6 Fatty acids and 27.3 mg of Omega-3 FA. These Omega Fatty acids cannot be produced by our bodies and are essential in keep our brains functioning, regulating metabolism and maintaining bone health [2]. Worried about heart disease, diabetes, high cholesterol, high blood pressure or colon cancer? Eat a cup of brown rice and rest assured your body will thank you.  Ingredients: 1 Tbsp Olive Oil1/2 medium Onion, chopped3 Garlic Cloves, minced1/2 cup Organic Brown Rice4 oz Tomato sauce or Canned Diced Tomatoes1 cup Vegetable Broth1/3 cup Organic Peas, frozen1 tsp Oregano, ground1 tsp Cumin, ground (optional) Salt and pepper to taste Directions: Start off by adding the oil to a sauce pan, bring to a medium heat. Add add onions and garlic, saute till they start to become translucent.  Add the rice, stirring frequently, making sure it does not burn. Cook till the rice also starts to become translucent and golden brown. Add tomatoes and broth, stir to evenly distribute. I like to add the frozen peas on top, you can also add chopped carrots!.  Reduce heat to a simmer, cover, and cook for 30-45 minutes, till rice is tender.  Once the rice is tender add the ground oregano, salt and pepper. Heat some black beans and you have a meal! Sources:  1. Self Nutrition Data, Know what you eat 2. Omega-6 Fatty Acids, University of Maryland Medical Center
  2. Sautéed Shrimp with Warm Tropical Fruit Salsa My version of a wonderful recipe from Simply Recipes Ingredients: 1 cup Unsweetened Coconut Flakes1 lb Raw Shrimp, peeled and deveined3 Tbsp Olive Oil1 Mango, peeled and diced2 Kiwi, peeled and diced1/4 cup Green Onion, finely diced1 tsp Sugar1/4 tsp Chili Powder1 Lime, juiced1/8 tsp salt3 fresh Mint Leaves, juliennedFresh Ground Pepper Instructions: Heat a large sauté pan to medium heat. Add coconut flakes, stirring constantly. When flakes start to brown on the edges, remove from heat and transfer to a plate to cool. In the same pan add 2 teaspoons of cooking oil, heat to medium heat, add diced onion and sauté for 1 minute. Add mango and kiwi and cook until bubbly and softened, about for 1 minute. Poor into a bowl, add mint, sugar, chili powder, salt and lime, mix together. Season shrimp with salt and pepper. Heat 1 tablespoon of olive oil in a sauté pan to medium heat. Add shrimp, cook for 2 minutes each side or until cooked through.  Serve shrimp on a bed of rice or alone.  Pour on the tropical salsa on top of the shrimp.  Sprinkle with toasted coconut flakes and fresh ground pepper.  Enjoy!

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