Description:
Canada's Food Guide recommends that you make half of your grain servings whole grain. The Incas, who first cultivated quinoa in the Andes, called quinoa (pronounced keenwa) the mother of all grains. The Guide also suggests that you eat legumes such as lentils often.
Quinoa is actually a seed from a plant that is related to Spinach and Chard. You can eat the leaves as well as the seeds.
Quinoa is a complete protein. It is full of good nutrients and vitamins. This means that while you are eating quinoa you are ensuring that your body is getting good quantities of the right minerals to keep you healthy while you are on a reduced diet. It makes an excellent breakfast because the carbohydrates in Quinoa are slow releasing you do not get a rush of energy like with other foods but instead gives energy all morning.
Ingredients:
1 tbsp (15 mL) olive oil
1/2 cup (125 mL) onion, diced
1 cup (250 mL) celery, diced
1 tsp (5 mL) curry powder, optional
1/2 tsp (2 mL) ground cumin
1/2 cup (125 mL) canned lentils, rinsed
1/2 cup (125 mL) quinoa
1/2 cup (125 mL) water
1/2 cup (125 mL) sodium-reduced vegetable stock
1 tbsp (15 mL) lemon zest
1 tbsp (15 mL) lemon juice
1/4 cup (50 mL) red pepper, finely diced
pepper to taste
Directions:
In a medium sauce pan, heat oil over medium heat. Add onions, celery and curry powder and cook 10 minutes or until vegetables are tender.
Using a strainer, rinse quinoa under cold water and drain well. Add cumin, quinoa and lentils to the vegetables and stir for 1 minute.
Add water, stock, lemon rind and lemon juice and bring to a boil.
Cover and reduce heat to low and simmer for 15 to 20 minutes. Or until liquid is absorbed. Stir in red pepper.
Season with pepper and serve.
Servings: 4
Nutrient Information:
per serving (1/2 cup/125 mL)
Calories: 237 Protein: 9 g Fat: 6 g Saturated fat: 1 g Dietary cholesterol: 0 mg Carbohydrate: 38 g Dietary fibre: 5 g Sodium: 139 mg Potassium: 563 mg
Developed by Nadine Day, RD. The Heart and Stroke Foundation.
Notes: This can be a main meal as quinoa is a whole protien and serve it with a mixed green salad or have it as a side dish instead of rice or potatoes.
Special Diet: Gluten Free, Vegetarian, Low Sodium, High Protein, High Fibre, Diabetic - Low Carb
Category: Main Meals
Submitted By: OK In Health
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| Roasted Butternut Squash Polenta with Fried Sage | Category: Vegetarian Entrees
Description: Roasting caramelizes the sugars and brings out the sweetness of the tender chunks of butternut squash that punctuate this golden yellow polenta casserole. It is finished off with the herbal overtones of butter-browned sage. We like this squash because it's easier to peel and cut compared with some squash. Marked by a tan exterior, the interior is a bright, rich orange. The butternut's flesh is less "stringy" than many squash making it perfect for purees and efficient cubes.
¦Butternut squash contains many vital poly-phenolic anti-oxidants and vitamins. Similar to other cucurbitaceae members, it is very low in calories; provides just 45 cal per 100 g. It contains no saturated fats or cholesterol; but is rich source of dietary fiber and phyto-nutrients. Squash is one of the common vegetable that is often recommended by dieticians in the cholesterol controlling and weight reduction programs.
¦It has more vitamin A than that in pumpkin. At 10630 IU per 100 g, it is perhaps the single vegetable source in the cucurbitaceae family with highest levels of vitamin-A, providing about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers.
¦Furthermore, butternut squash has plentiful of natural poly-phenolic flavonoid compounds like a and ß-carotenes, cryptoxanthin-ß, and lutein. These compounds convert to vitamin A inside the body and deliver same protective functions of vitamin A on the body.
¦It is rich in B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.
¦It has similar mineral profile as pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus.
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