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
|
|
|
|
 |
|
|
Connect with Us
 | Don't forget to... | | ALWAYS carefully rinse off the tops of canned sodas or foods to wipe off pasta packaging, cereal boxes, and so on. Almost everything you buy in a supermarket was stored in a warehouse at one time or another, your country or another and some have rodents and may carry the Hanta virus and other bacterias. Most of us remember to wash vegetables and fruits but never think of boxes and cans. Whenever you buy any canned soft drink, please make sure that you wash the top with running hot water and soap or, if that is not available, drink with a straw. |
|
|
| Raina Dawn Lutz |  Specialty: EFT
Animism (shamanism) earth energy medicine to get to the root. Offers Power animal sessions, soul retrieval, space and personal clearing sessions, women's circles + ceremony. | | View Details |
|
|
| What is the Difference Between Free Run and Free Range Eggs? |  I am confounded by the difference between free range and free run eggs. In my lazy attempt to be a good consumer, I try to go for the one that subjectively sounds the best, and promise to go home and do my homework. I am sharing my results with you. | | Full Article |
|
|
| Salsa Summer Fresca | Category: Dips
Description: Tomatoes are best in the summer months. Although tomatoes are now available year-round, the truly wonderful qualities of tomatoes are the best when they are in season from July through September.
In the area of food and phytonutrient research, nothing has been hotter in the last several years than studies on the lycopene in tomatoes. This carotenoid found in tomatoes (and everything made from them) has been extensively studied for its antioxidant and cancer-preventing properties. The antioxidant function of lycopene-its ability to help protect cells and other structures in the body from oxygen damage-has been linked in human research to the protection of DNA (our genetic material) inside of white blood cells.
Prevention of heart disease, Colon Health, and in Prostate Health has been shown to be another antioxidant role played by lycopene.
Tomatoes have been shown to be helpful in reducing the risk of prostate cancer.
With fresh ingredients, salsa has the perfect combination of spicy and refreshing tastes. Paired with some chips or added to a wrap, salsa is a great, healthy snack. | | Full Recipe |
|
|
|