Lemon and Cranberry Quinoa Salad

Dear Readers,

Have you been trying to find another whole grain side dish to go with your lean proteins and vegetables? It's great to have options and bring some excitement to our meals. I love millet, brown rice, and barley but sometimes I am looking for a dish that is new and exciting. I have been creating quinoa sides to liven up my dinners. I am working on adding dried fruit, fresh herbs, and citrus to quinoa. Below is my recipe for lemon and cranberry quinoa salad. Hope you enjoy it!

Ingredients:
2 cups quinoa
4 cups chicken broth
1/4 cup dried cranberries (chopped)
1/2 cup fresh mint (chopped)
1/2 cup fresh flat leaf parsley (chopped)
1 whole red pepper (diced)
1/3 cup cashews (chopped)
2 tbsps Dijon mustard
2 tbsps champagne vinegar
1/4 cup canola oil
1 whole fresh lemon (juice)
1 whole lemon (zest)
1 whole orange (zest)
salt,pepper to taste

Directions:
1-Follow cooking directions on quinoa package. Substitute water for chicken broth.
When finished cooking set aside to cool.
2- In a large bowl add the cooled quinoa, red pepper, cashews, cranberries, mint, parsley, lemon zest, and orange zest. Toss.
3- In a smaller bowl you will mix together the dressing. Add the Dijon mustard, champagne vinegar, canola oil, and lemon juice. Whisk together and then add to the quinoa mixture. Add salt and pepper and toss until everything is well dressed. Serve.

Servings: 6-8

Type 2 Diabetes and Hunger-Foodpicker

Dear Reader,

Below is the question of the week from FoodPicker..

I have been diagnosed with type 2 diabetes. During the day at work I eat very little, but in the evenings and weekends, I can't seem to stay out of the kitchen. Do you have any suggestions to control my snacking in the evenings and weekends?


Answer:

Type 2 diabetes is the most common form of diabetes in the United States. In type 2 diabetes, either the body does not produce enough insulin (hormone produced in pancreas) or the cells ignore the insulin. Insulin is necessary for the body to be able to use glucose for energy. When you eat food, the body breaks down all of the sugars and starches into glucose, which is the basic fuel for the cells in the body. Insulin takes the sugar from the blood into the liver, muscle, and fat cells, where it is used for fuel. When glucose builds up in the blood instead of going into cells, it can cause two problems:

•Right away, your cells may be starved for energy.
•Over time, high blood glucose levels may hurt your eyes, kidneys, nerves or heart.

The key to managing type 2 diabetes is through diet. You need to control blood sugar levels by changing the diet. People with type 2 diabetes should carefully monitor carbohydrate consumption, as well as total fat and protein intake, and reduce calories.

What causes hunger?

Simply, the cells are crying for food. That hunger pain is a signal from the cells calling for food. They are hungry and cannot perform their daily functions. It is important to eat smaller meals throughout the day every 3 hours. I usually recommend lower glycemic foods and choosing whole grains. Without enough insulin to move sugar into your cells, your muscles and organs become depleted for energy. This triggers intense hunger. The goal is to have low blood sugar levels, assisting in the process of allowing the sugar to reach your starving cells … you will then feel less hungry! It will happen automatically and naturally without a struggle.

Also remember, food cravings can also indicate a need for fluids.....when managing your food intake drink plenty of water.

If you can eat a well balanced diet (watching the amount of Carbs) and exercising..you will feel a lot better. Skipping meals, starving the cells of food, and then having high amounts of glucose in the blood will lead to other health issues.

ABC Peanut Butter Cookie Dairy & Egg Free

Dear Readers,


I wanted to share with you another company that makes dairy and egg free cookies. Their name is Alternative Baking Company. I sampled the peanut butter variety and it was great. These are big cookies so remember to watch your portion. I had 1/4 of the cookie with some fresh organic blueberries for dessert last night. I do enjoy my sweets on occasion while watching the portion size. The peanut flavor was rich and fresh. I didn't taste of old, imitation, sugary peanut butter. The cookie tasted of roasted peanuts that was chewy and soft.

Another important point: When shopping for sweet treats ask yourself..How are they sweetened? You want the sweetness to come from fruit juices and not refined sugars. ABC makes their cookies with fruit juice.

Hope you enjoy these cookies! They are 100% vegan.

Here is the website: http://www.alternativebaking.com/

Divvies Chocolate Chip Cookies Dairy & Egg Free

Dear Readers,

As promised I went back to Whole Foods market and purchased Divvies chocolate chip cookies. It was great to find a dairy and egg free cookie that was moist, tender, and was mildly sweet. The chocolate favor tasted rich and decadent. It was the perfect balance of cocoa and sugar. This brand reminded me of the soft chewy chocolate chip cookies you find in the food store. However, for all of us dairy and egg free eaters we have something of our own now to enjoy!

You can find Divvies at:
1- Whole Foods
2- Bloomingdales
3- Divvies website: www.divvies.com

Divvies Oatmeal Raisin Cookies-Egg&Dairy Free

Dear Readers,

Today I was at Whole Foods trying to find a dairy free cookie. My previous attempts have failed because every dairy free cookie I have tried did not meet our consumer's (my)standards. We all want a cookie that is lightly sweetened, moist, tender, easy to chew, and doesn't contain a bunch of ingredients we cannot pronounce. I didn't have a preference whether it be chocolate chip, oatmeal raisin, or peanut butter. Simply, I just wanted a cookie to dunk into my soy milk. I knew if I could find this perfect dairy free cookie it would be at Whole Foods.

I was looking through the bakery department and I found a wooden basket filled with dairy & egg free cookies. The packaging was nice and the look of the cookie from the outside was soft and well made. So I chose oatmeal raisin (my favorite) and couldn't wait to try the cookie.

So I got home poured myself a glass of soy milk and dunked my cookie. It didn't fall apart in the soy milk which was a plus. I finally tasted the cookie and it was GREAT!!! I could taste the oatmeal, raisins, vanilla, and cinnamon. I have found the perfect Dairy & Egg free oatmeal cookie.

The brand is Divvies..here is the website: http://www.divvies.com/

I will report back after I have tasted their other products!!

So now if you are trying to find a dairy & egg free cookie I found the perfect oatmeal raisin type.

Stevia-FoodPicker Question

Dear Readers,

Here is this weeks Food Picker Question:

What is the best sugar substitute to use for baking and daily use for diabetics?


Answer:
Sugar is linked to diabetes, obesity, and heart disease. It can also suppress the body's immune system and aggravate some type of allergies, asthma and arthritis.
There are many sugar substitutes out there but remember when picking a sugar substitute you want to focus on an all natural sugar. I recommend Stevia which is an all natural sugar, no chemicals. It is a herb indigenous to the valley of Rio Monday in North Eastern Paraguay. It has been used as a sweetener for approximately 1500 years in parts of South America and has become a popular sweetener in many Asian countries. In fact, in Japan where aspartame has been banned because of health concerns, stevia is now widely used as a sweetener in products like gum, soda and ice cream. The sweetness of stevia is found in the leaves. There are four sweetening agents in stevia called "steviol glycosides". They are stevioside, rebaudioside A, rebaudioside C and dulcoside C. Stevioside is the most plentiful of the sweetening agents but carries the bitterest flavour. Rebaudioside A is equally sweet but does not carry the same bitterness as stevioside. Rebaudioside A is used in Krisda brand stevia.

On the market, stevia is available in several forms; the less refined being the most nutritious. It can be purchased in dried leaf form, stevia leaf powder, tea or as a liquid tincture extract and concentrate. The refined forms of stevia come in a white powder or a clear extract. Like any refined product they do not retain all of the health benefits of the unrefined products. Refined stevia is generally 200 to 300 times sweeter than sugar. The refined stevia extracts are safe and far superior to artificial sweeteners or sugar.

Baking with Stevia:
Unlike most artificial sweeteners, stevia does not break down and can withstand high temperatures while cooking and cold temperatures when frozen. It is also compatible with salt and organic acids and natural sweeteners such as barley malt, honey, fructose and sorbitol.

Stevia can be used safely and effectively as a substitute for sugar in all recipes where sugar and low calorie sweeteners would be normally used.

*Watch for the KRISDA brand that will be coming to stores soon-remember this contains the part of the Stevia plant that is sweet but not bitter. Go to your local health food store and look at all the Stevia brands out there.**

Sugar to Stevia Conversion:

Sugar Granulated Krisda(packets) Krista(crystals)
Artificial
Sweeteners

2 tsp. 2 tsp. 1 packet 1 tsp.
1/4 cup 1/4 cup 6 packets 1/8 cup
1/3 cup 1/3 cup 8 packets 1/6 cup
1/2 cup 1/2 cup 11 packets 1/4 cup
3/4 cup 3/4 cup 17 packets 12 tbs.
1 cup 1 cup 22 packets 1/2 cup
2 cups 2 cups 44 packets 1 cup

Krisda packets are 1g each

**Remember on Stevia packages there will be a conversion list**

**I have also seen in the gardening stores potted Stevia leaves. You can wash off the leaves and put them into your ice tea with some fresh lemon **

Low Fat Veal Marsala-EGG/BUTTER FREE

Dear Readers,



One of my favorite dishes is veal Marsala. However, when it is prepared at restaurants it is typically dredged in oil and butter. As a result, I never order this dish anymore so I knew it was time to create my own healthier version of veal Marsala. Remember the goal is keep a nice savory flavor of Marsala and veal. Try my recipe and you won't feel guilty eating it.

Ingredients:

.75 lb veal cutlets for scallopini (3 thin pieces)
1 garlic clove (minced)
2 tbsp onion (diced)
1/4 cup flour
1/2 tbsp extra virgin olive oil
3/4 cup Marsala wine
1/4 cup water
2 tbsp fresh flat leaf parsley (minced)
salt and pepper to taste

Directions:
1- Rinse veal pieces and place on plate. Do not pat dry.
2- Pour the flour on a dish and sprinkle a little salt and pepper. Mix the flour, salt and pepper together. Place each veal piece in the flour and then shake dry. Place eat breaded piece on a separate plate. Remember do not dredge veal in flour. A very light coat is sufficient.
3- Spray a pan with olive oil Pam and place the veal pieces in it. Cook on medium until one side is lightly brown. Then in about 4 minutes turn veal and cook for another 4 minutes. When browned place the veal on a separate dish and set aside. The pan will have great cooking bits which you want to keep. So to this pan add the olive oil, garlic, and onion. Cook for 3 minutes and then add the Marsala wine and water. Cook for an additional 5 minutes until all the brown bites are loose and whisk so the mixture is well mixed and not lumpy. Add the veal pieces into the Marsala mixture and sprinkle some pepper and a little salt. Cook for an additional
5-8 minutes. If the sauce becomes too thick you can always add an additional 1 tbsp of water and Marsala wine.
4- Serve veal with a little sauce and sprinkle some parsley on top.

**You can add mushrooms to this dish. I didn't have any in my refrigerator so I left them out. You would add them when you cook the onion and garlic**

**This dish is light and tastes great. There is no butter and I didn't cook the veal in oil. Remember to cook the veal in PAM cooking spray. This saves calories and fat from the dish. This dish only has 1/2 tbsp olive oil to cook the onions and garlic when making the sauce. EGG FREE DISH**

**Scallopini means: Scaloppine (plural and diminutive of scaloppa - a small scallop, i.e. a thinly sliced cut of meat).**

Salt and Diabetics

Dear Reader,

I will be answering some health question for FoodPicker which is a nutritional newsletter. You can view the newsletter at http://FOODPICKER.org/newsletter/nutrition/10/0210/

The question of the week was:


I have type 2 diabetes and high blood pressure. Some one suggested I try "Original No Salt" which is Sodium-free instead of salt. Is it a safe alternative for my use?

Answer:

It is very important that diabetics watch their sodium-chloride intake, because it shows complications with high blood pressure. The more salt in the diet, the greater the risk for high blood pressure for a diabetic. The blood pressure goal for a person with diabetes is to stay below 130/80 mmHg. Diabetics need to watch the amount sodium intake just lower the amount of intake as compared to the average American. Look at this guide. The average American consumes about 6 to 18 grams (or 1 to 3 tablespoons) of ordinary table salt (or sodium chloride) each day.

How is sodium measured?
•28 grams = one ounce
•1 gram divided into 1000 parts = one milligram (mg) or 1000 milligrams = one gram
•5.5 grams of sodium = teaspoon

The American Diabetes Association recommends a daily sodium intake of 2,400 milligrams (2.4 grams) or less if you have diabetes and mild to moderate high blood pressure.

Hospitals typically limit patients prescribed a low-sodium diet to 2,000 mg per day. The World Health Organization recommends an average daily intake of less than 2,000 mg per day, and urges governments to make efforts to reduce the amount of sodium added to processed foods.

A great way to first watch the intake of salt is by limiting the amount of processed foods: canned vegetables, canned beans, canned meats and fish, prepared snack and foods. Diabetic should focus on fresh fruits and vegetables and staying away from processed food. Also, many diabetics should put down the salt shaker and focus on using herbs,spices, and citrus for flavor.

It should be noted, however, that about 75% of the salt in the typical American diet comes from processed or commercial foods, so the benefits of table-salt substitutes are likely to be very modest. Some sodium is essential to protect the heart, but most experts agree that the amount is significantly less than that found in the average American diet.

So my recommendation is that the diabetic really watch the types of food they are eating. Switch to organic, fresh produce. Stay away from processed foods and begin to read labels. The main focus on diabetes is an overall eating makeover. Its making better choices and not relying on processed, prepacked foods. Planning and taking the time to relearn the proper way to eat. If you cut out the bad foods and really focus on eating fresh and whole foods. Adding alittle salt here and there is essential because our bodies need sodium.

The first step would be to look at what you are eating and looking through your pantries, refrigerator, and freezer. Get rid of (donate) all the processed foods and restock with fresh foods. You can always view my blog for recipes. Hope this is a great start for you. Remember completely limiting salt in your diet will cause further problems. So its mot limiting but moderating the amount.

Steak Fajitas & Black Beans

Dear Readers,

The other day I was looking through my spice cabinet and found so many left over jars of spices that I rarely use. The best way to use left over spices is to make a spice rub. I used many of my earthy spices to make a nice rub for fajitas. Below is my recipe for steak fajitas and black beans.




Steak Fajitas Recipe:

Ingredients:
1.25 lb skirt steak
1/2 cup light beer
1 teaspoon ground black pepper
1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon chipole chile powder
1 teaspoon salt
1 tsp canola oil
1 tbsp extra virgin olive oil
3 bell peppers (red, yellow, orange) (sliced)
1/2 yellow onion (sliced)
1/4 cup light beer
juice of 1 lime
1/4 cup fresh cilantro (minced)


Directions:

1- In a large zip lock bag put in the skirt steak and pour all the spices, salt, canola oil and beer. Massage the steak with all the ingredients and place in the refridgerator for 3 hours. This marinade will tenderize the meat and also create a any earthy flavor to the meat.
2-After the 3 hours is up, take the bag out of the refridgerator and let it come to room temperature for 20 minutes.
3-Preheat the oven to 350 degrees. In a baking dish add the pepper and onion slices. Then pour 1/4 cup beer, extra virgin olive oil, and a sprinkle of salt and pepper. Toss and cook uncovered for 40 minutes or until tender. I usually stir at the halfway mark.
4- Turn your grill on medium and place the marinated skirt steak. You can add additional garlic powder and back pepper to the top. Cook for 7 minutes and then turn and cook for another 7 minutes. The meat should be medium rare to medium. Take the meat off the grill and let it rest for 10 minutes.
5- Take the peppers and onion out of the oven and add the cilantro and fresh lemon juice.
6-Cut your meat into strips and add it to the pepper and onion mixture. Give a good toss and serve.

Black Beans Recipe:




Ingredients:

1 jar black beans (drained, rinsed)
1/4 cup yellow onion (diced)
1/4 cup light beer
2 tbsps water
juice of 1 lime
2 tbsp fresh cilantro (chopped)

Directions:
1- In a saucepan add the black beans, onions, light beer, and water. Cook on medium low with the lid on for 20-25 minutes.
2- Most of the liquid should be absorbed and the beans and onions should be tender.
3- Add the fresh lime juice and cilantro. Serve.

Taco Cups

Dear Readers,

One of my favorite meals is tacos. However, knowing the amount of fat that is in each taco usually turns me off from eating them. My goal isn't to deprive myself of meals I enjoy, it's recreating them in a healthy way so I can enjoy them. So if I took out the fried corn chips and didn't use fattening ground beef I could make my healthy version of taco cups. I like to portion out the taco filling in cups and eat them as a side. The biggest calorie saver in this recipe is using phyllo dough.

The website about.com-Low fat cooking states: Phyllo, or filo, dough has no saturated fat or trans fat, and no cholesterol. Phyllo dough is light, crisp and flaky, and so long as you use butter-flavored cooking spray between layers rather than real melted butter, it's a perfect low-fat choice for making savory or sweet pies, tarts and strudels. The main criticism of phyllo dough is that it’s hard to use. With a bit of planning, handling phyllo dough needn’t be a problem.

**Remember the trick is to use alittle Pam cooking spray..do not use melted butter. If you don't use the cooking spray the phyllo dough sheets will not stay together**

Taco cups recipe:

Ingredients:
1 roll Phyllo dough (follow instructions..defrost for 2 hours)
1 lb ground turkey breast
1 packet taco seasoning
3/4 cup water
1/2 cup shredded low fat cheese (Mexican blend or cheddar)
1/2 cup salsa

Directions:

1- Preheat oven to 350 degrees.
2- Roll out the phyllo dough and cut into squares 3x3inches. Spray the bottom of a muffin pan and then place 1 sheet of phyllo dough in each cup. Spray the dough again and place another phyllo dough sheet. Spray one more time and then place another phyllo square. So in total each muffin cup should have 3 layers of phyllo dough squares. Remember when you are not working with the phyllo dough keep it in between damp clothes. It will dry out very fast. Cook for 10 minutes. Please the cups on a serving dish and set aside.
3- In a pan cook the ground turkey breast until brown. Drain excess liquid that is on bottom of pan. Clean the pan dry of excess liquid and then put the ground meat back in. Add the taco seasoning pack and water and cook for 5 minutes. Set aside.
4- Spoon 1 tbsp of ground turkey into each cup and then sprinkle 1 tsp of cheese and salsa on top.
5- You can always use guacamole instead of salsa. Mix and match your topping just use low fat options and keep it to 1 tsp. I also like fresh cilantro on mine.

Stuffed Eggpplant with Ground Turkey and Quinoa

Dear Readers,

Are there days where you can't think of anything to make. You look in your refrigerator and all you see is left over vegetables. Then you look in your pantry and you see your staples quinoa and canned tomatoes? Well I came up with a recipe using some of your left over ingredients. For this recipe I used eggplants because that's what I had in my refrigerator. You can substitute this vegetable with either zucchini or red peppers. This recipe is very easy, healthy, and tasty. Below is my recipe for stuffed eggplant with ground turkey and quinoa.

Ingredients:
2 garlic cloves (minced)
1/2 yellow onion (diced)
2 eggplants (1.5 lbs each)(diced insides of the eggplant)**After you cut in half and
hollowed out the eggplant keep the shell**
1/4 cup fresh flat leaf parsley (chopped) * If you don't have fresh you can use 1
tbsp dried parsley*
1 lb ground turkey breast
1 can (28 oz) diced tomatoes
1 cup quinoa (prepared-follow instructions on the box-I usually cook this grain in
low sodium chicken broth)
1/4 cup grated Locatelli pecorino romano
1/4 cup shredded Bel Gioioso Parmesan cheese
1 tsp extra virgin olive oil
salt and pepper to taste

Directions:
1- Preheat the oven to 350 degrees.
2- In a skillet spray the bottom with pam olive oil. Brown the ground turkey and when cooked place into a bowl.
3- In the skillet add 1 tsp olive oil, garlic, and onion. Cook until translucent and then add the eggplant. Add salt and pepper. Cook until the eggplant is soft. Add the diced tomatoes, parsley, and cooked ground turkey. Simmer for 10 minutes.
4- In a large bowl, add the cooked quinoa, the eggplant/turkey mixture, and grated pecorino romano cheese. Mix and add salt and pepper to taste. **Since you added cheese you may not need salt**
5- Put the halved and hollowed out eggplants on a baking dish. Sprinkle salt and pepper and drizzle alittle olive oil on top. Fill the insides with the quinoa/turkey mixture. Sprinkle alittle shredded Parmesan cheese on top.
6- Bake for 30 minutes, making sure the cheese is melted and alittle browned. Serve immediately.

Healthy Pantry

Dear Readers,

Ever wonder what food items your should have in your pantry? Here is a list that I compiled a few years back when I was working at the medical weight loss center-Step Ahead. Hope it helps you out when figuring out what to stock up on.


Oils, Vinegars & Condiments


Oils: extra-virgin olive oil, canola oil
Vinegars: distilled white, cider, red-wine, balsamic, rice
Dijon mustard
Ketchup
Barbecue sauce
Reduced-fat mayonnaise
Reduced-sodium soy sauce
Prepared pesto
Salsa
Seasonings
Sea Salt
Black pepper
Dried herbs and spices: ground cumin, cayenne pepper, chili powder, crushed red pepper, rosemary, thyme leaves, oregano, Italian seasoning blend, tarragon leaves, ground cinnamon, ground ginger, herbs de provence
Vanilla extract

Canned Goods & Bottle Items
Canned tomatoes, tomato paste
Reduced-sodium broths
Canned beans: cannellini, kidney, chickpeas (garbanzo beans)
Canned lentils
Chunk light tuna and salmon
Grains & Legumes
Quinoa
Assorted whole-wheat pasta
Brown rice
Whole-wheat couscous
Regular and quick-cooking barley
Bulgur
Rolled oats
Dried lentils

Baking Products
Whole-wheat flour and whole-wheat pastry flour. (Store in the refrigerator or freezer.)
All-purpose flour
Baking powder
Baking soda
Unprocessed wheat bran
Quick-rising yeast
Cornstarch
Brown sugar
Granulated sugar
Honey
Mimic Cream-Dairy replacement www.mimiccreme.com

Nuts, Seeds and Dried Fruit
Walnuts, pecans, sesame seeds, almonds (no added oils or salt)
Dried apricots, dates, cranberries, raisins
Peanut butter (natural)

Refrigerator Basics
1% or skim milk
Reduced-fat sour cream
100% Fruit juice
Large eggs
Cheese: sharp Cheddar, feta, Parmesan, mozzarella
Nonfat or light vanilla yogurt

Freezer Basics
Frozen fruit
Frozen vegetables: edamame (soybeans), broccoli, corn, bell pepper-and-onion mix, peas, spinach
*Support your local farmers-at whole foods they have frozen Jersey fresh vegetables*
Ground turkey breast
Lean Pork Chops
Chicken Breast
London Broil
Low-fat ice cream, frozen yogurt and/or sorbet

Sesame and Soy Chicken Wings

Dear Readers,

With less than a week away, I am sure you are thinking of appetizers to serve for Superbowl party. Chicken wings are one of the most popular appetizers among many fans. However, if you are trying to find a health conscious way to prepare wings I have just the recipe for you. The recipe is fast and simple and you can make large batches at a time. The recipe is Asian inspired by the marinade.

(This recipe is for 12 pieces a mix of wings and drumsticks)

Ingredients:
- 1.75lb Chicken wings 8 pieces (organic, antibiotic free, range free)
- 1 lb Chicken legs 4 pieces (organic, antibiotic free, range free)
- 2 Tbsp fresh cilantro (minced)
- 1 Tbsp sesame seeds
- 1 Tbsp hoisin sauce

Marinade
- 1 Tbsp fresh ginger (minced)
- Juice of 1 lemon
- 2 Tbsp hoisin sauce
- 2 Tbsp soy sauce reduced sodium
- 2 Tbsp teriyaki sauce reduced sodium
- 1 Tsp canola oil
- 1 Tsp sesame oil

Directions:

1- In a marge bowl pour all of the marinade ingredients (fresh ginger, lemon juice, hoisin sauce, soy sauce, teriyaki sauce, canola oil, sesame oil) and wish together. Place your chicken pieces making sure they are cleaned and dried. Toss the chicken pieces into the sauce making sure all the pieces are well coated. Cover with plastic wrap and refrigerate for at least 3 hours. You can actually have this marinate over night if you have the time.
2- You can either grill or bake the wings. I chose to bake them. So put the oven on at 350 degrees. Place the wings and legs in an oven safe baking dish. You can brush any extra marinade on the wings. Cook for 50 minutes.
3- When the 50 minutes are up pour the remaining 1 Tbsp of hoisin sauce in a cup. Turn your chicken pieces over. Brush the sauce on top of the wings and legs and cook for another 20 minutes.
4- When the chicken pieces are finished cooking transfer them to a large serving bowl. Sprinkle the sesame seeds and cilantro on top. Serve immediately.

** I did not add any extra salt to this recipe because I was using soy, teriyaki, and hoisin sauces that contain salt. **