Recipes

Lemon Quinoa Salad

lemonquinoasalad

This quinoa salad recipe is surprisingly tasty and healthy! Whole grain quinoa cooks quicker than most grains and is an excellent source of protein with about 11 grams of protein per cup of cooked quinoa. Feel free to experiment by adding different veggies such as scallions, zucchini, corn or even kale or spinach greens.

Ingredients:

4 cups vegetable broth
2 cups raw whole grain quinoa
1 cucumber, sliced
1 red or yellow bell pepper, diced
½ cup lightly steamed broccoli florets
2 tomatoes, chopped
¼ cup olive oil
1/3 cup lemon juice
2 cloves garlic, minced
dash salt and pepper, to taste
½ teaspoon cumin powder, pinch of tumeric powder (optional)
Fresh coriander for garnishing

Preparation:

Cook quinoa in vegetable broth or water until it fluffs up, about 15 minutes, stirring occasionally. Can add ½ tsp cumin powder and pinch tumeric powder (optional)

While quinoa is cooking, whisk together lemon juice, olive oil, garlic cloves and salt and pepper.

When quinoa is finished cooking, allow to cool slightly then, toss with vegetables and lemon juice mix, stirring to combine well. Add more salt and pepper to taste, fresh coriander for garnishing. Chill before serving.

Serves = 6. Each serve provides: 290 kcal

 


 

Baked Beans with Kale

bakedbeanskale

Ingredients:

½ onion diced
2 cloves garlic minced
1 chipotle, or green chilli
1 bunch kale chopped
½ teaspoon black pepper
½ teaspoon ground cumin
1 teaspoon fresh thyme 
2 cups baked beans

Instructions:

Over medium-high heat, saute onion until it browns. Reduce heat to medium. Add garlic, chipotle, kale, pepper, and cumin. Saute until kale is soft. Add the thyme and beans. Saute for 1 minute. Bake at 350F for 20 minutes. 

Serves = 2. Each serve provides: 359 kcal

 


 

Red beans and Rice with Collard Greens

stuffed-collards2

Ingredients:

½ onion diced
1 green bell pepper diced (optional)
2 stalks celery
3 cloves garlic, minced
1 bay leaf
2 cups cooked red beans with at least 2 tablespoons liquid. 
½ cracked pepper
1 teaspoon fresh thyme1/4 teaspoon salt
Water 
2 cups sliced collard greens 
1 cup cooked brown rice  


Instructions:

Over medium heat, saute onion, bell pepper (optional) and celery until onion slightly caramelized. Add the garlic and saute for 1 more minute. Add the bay leaf, red beans with liquid, pepper thyme and salt. Add water to create enought sauce to look like a stew (about ¼ cup). Simmer the sauce for about 10 minutes. Replace the water as it evaporates. Smash the beans partially until the sauce thickens. While the sauce is simmering, steam the collard greens. Combine the collard greens with the finished bean sauce. Serve over rice. 

Serves = 2. Each serve provides: 493 kcal




Italian Tofu Frittata

tofufrittataslice11

You can enjoy this great frittata during breakfast, lunch or dinner. This flavorful tofu frittata is rich in health-promoting vitamins A, C, and K, protein and antioxidants.

Prep and Cook Time: 30 minutes

Ingredients:

1 cup onion, chopped fine
4 cloves garlic, minced
1 cup zucchini, diced
1 cup red bell pepper, diced
2 cups finely chopped kale (remove stems)
1 cup chopped fresh tomato
¼ cup chicken or vegetable broth
2 tablespoon red wine vinegar
5 oz firm light tofu, drained
4 egg whites
1 tablespoon dried Italian seasoning
¼ teaspoon turmeric
salt and white pepper to taste
2 tablespoons chopped fresh parsley

Directions:

1. Chop onions and garlic and let sit for 5 minutes to bring out their health-promoting benefits.

2. Prepare rest of vegetables.

3. Pureé tofu with egg whites, Italian seasoning, and turmeric in blender.

4. In 10-inch stainless steel pan, heat 2 tablespoons broth. When broth begins to steam add onion, garlic, zucchini, bell pepper, kale, and tomato and Healthy Sauté for about 1 minute over medium low heat, stirring often.

5. Add ¼ cup broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley.

Serves = 1. Each serve provides: 129kcal