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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| Hearty Lentil and Squash Vegetarian Stew | Category: Vegetarian Entrees
Description: This is a great Weight Loss Recipe
Superb way to strengthen kidneys and adrenals. Helping to cope with anxiety better.
Health Benefits of Squash are a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber, and potassium. Squash is also a good source of vitamin B6 and niacin. Choose a squash that is in season.
The Health Benefits of lentils are that they are very rich in protein (about 26%), folic acid, and both soluble and insoluble dietary fiber. Lentils are also very high in Vitamin C and the B vitamins, and contain eight of the essential amino acids. They also contain many trace minerals. Lentils are one of the highest sources of antioxidants found in winter growing legumes.
The soluble fiber in lentils also helps eliminate cholesterol, since it binds to it, reducing blood cholesterol levels. There is also evidence to prove that lentils can slow the liver's manufacture of cholesterol, which similarly helps to reduce levels in the body.
Lentils for Weight Loss
Because insoluble fiber is indigestible and passes through the body virtually intact, it provides few calories. And since the digestive tract can handle only so much bulk at a time, fiber-rich foods are more filling than other foods, so people tend to eat less. | | Full Recipe |
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