Vegetarian Entrees

Quinoa and Lentil pilaf  Print Friendly  Description: Canadas 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. Ingredients: 1 tbsp (15 mL) olive oil cup (125 mL) onion, diced 1 cup (250 mL) celery, diced 1 tsp (5 mL) curry powder, optional tsp (2 mL) ground cumin cup (125 mL) canned lentils, rinsed cup (125 mL) quinoa cup (125 mL) water cup (125 mL) sodium-reduced vegetable stock 1 tbsp (15 mL) lemon zest 1 tbsp (15 mL) lemon juice 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 Notes: Developed by Nadine Day, RD. The Heart and Stroke Foundation. Special Diet: Vegetarian, Low Sodium, High Protein Category: Vegetarian Entrees Submitted By: OK In Health E-Magazine

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Wellness Tip

Granola Bars Many granola bars might not be as healthy as they seem. According to registered dietitians, some contain large amounts of sugar, saturated fats and calories. Look for bars that have no added sugars and are high in fiber. For a quick and easy alternative, fill a small sandwich baggie with whole grain cereal, mixed with nuts and dried fruit. While you still have to watch calories, the fiber and nutrient content of this snack is a sure bet.

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Guide to the Irish Megaliths Stone Circles There are over 250 stone circles scattered across Ireland, often located in spectacularly beautiful locations. There are indications that stone circles have their origin in the Neolithic (c. 4000-2400 BC) though they are primarily a Bronze Age ritual monument (c. 2400-500 BC). Most Irish circles are believed to have been Full Article

Recipe

Quinoa Breakfast Porridge Category: Breakfast Description: This is a great weight loss recipe. Quinoa is a supergrain. 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. Full Recipe