Main Meals

Quinoa and lentil pilaf  Print Friendly  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
   

Wellness Tip

Benefits of Melatonin Melatonin promotes positive sleep/wake cycles. Effective in relieving jet lag. May improve SAD (seasonal affect disorder). Helps shift workers adjust to new sleep patterns. Quickly absorbed and utilized by the body.

Wellness Directory

BodyTalk with Bernice - Online Available Everywhere Specialty: Body Talk BodyTalk is consciousness based healing, unwinding life's conditioning and subconscious beliefs. BodyTalk enhances physical health by working directly with the body tissues as well. View Details

Event

Article

De-Stressing with Nature Nature can be one of the best stress relievers. It soothes the soul to hear the sounds of nature. By changing our focus from things that stress us, to the sounds and sights of nature, we will help to break the stress cycle in our body. We will be giving our mind and body a priceless gift... Full Article

Recipe

Slow Cooker Gingered Beef Category: Slow Cooker! Description: Prepare in the morning or even the night before and turn on in the morning and dinner will be ready for you that evening. You can also use frozen green peas, asparagus, or tiny baby peas as a substitute for the snap peas in this delicious main dish recipe. You need one slow cooker or crock-pot. Full Recipe