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Nutritious quinoa recipes

Quinoa

Quinoa (pronounced Keen-wah) is an ancient grain, native to the Andes mountains.  It was the food that fueled the Inca civilization.  Today it is known as the grain with the best amino acid profile for humans to eat.  In other words, it is high in protein, as well as iron and B vitamins.  The grains hold their shape well in cooking, have a sweet taste and are easy to digest.  They look just like couscous.

To prepare quinoa, it should first be rinsed well by holding it in a sieve under a running faucet, as it has a somewhat soapy residue which is best removed.  It is cooked just like rice, with about 1.5 times the amount of water to grain. After about 8 minutes, check to see if the grains are translucent and little white curls have appeared.  This indicates when it is cooked.  Drain if necessary.

Quinoa can be used in place of rice as a base for many different meals. It can be added to soups and stews, or be the foundation of a salad or grain based dish.

Recipes:

Quinoa Paella

Quinoa Millet Salad

Quinoa Vegetable Soup

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Warming Soup Recipes

This is the time of year when it’s often cold and dreary outside, and there’s nothing better than a delicious bowl of soup to warm you up.  Did you know that making a pot of soup from scratch is actually very simple to do, and it’s oh, so healthy?  Try some of our recipes below and get cooking!

Pumpkin-SoupPumpkin Soup

Makes about 8 1-cup servings.

This sweet and creamy soup has just a hint of spiciness. It can also be made with puréed winter squash, yams, or sweet potatoes in place of the pumpkin. Read more

Media outlets fail to walk their talk

An investigation has found that many media outlets that claim to take the climate crisis seriously are failing to prioritize vegan food, and are still promoting mostly meat recipes.

That is despite extensive research showing that a plant-based food system is one of the most effective ways to reduce greenhouse gas (GHG) emissions. In fact, a UN report stated that raising meat causes more global warming than all the cars, buses, trucks, trains, planes and ships in the world put together. Another report written by climate scientists at the World Bank determined that animal agriculture is actually responsible for 51% of greenhouse gas emissions.

The authors of the investigation analyzed the cooking sections of eight major news outlets to check whether their recipes were as climate-conscious as their reporting. They used a script to select around 100 recent recipes from eight media outlets. This script categorized recipes as omnivorous, vegetarian, or vegan. The categorizations were then manually checked to confirm accuracy. They found that of the top four British-based outlets and top four US-based outlets with responsible climate reporting, five have recipe sections dominated by meat-based recipes.

Claire Hamlett, co-author on the report, said: “Despite the strong evidence that dietary change is a key way for individuals and nations to reduce their climate impact, many media outlets are still supporting the status quo of high meat consumption with their choice of recipes.” More than half of recipes investigated are still meat-based.

The report follows an investigation earlier this year which found that only seven percent of climate articles mentioned animal agriculture. Clearly, there’s a disconnect. Making more recipes plant-based would be a simple but significant shift that these media outlets could easily make to help people learn how to consume more plant-based foods.

Mexican recipes gone vegan

In honor of Hispanic Heritage Month, and because Mexican food is delicious but often loaded with cheese, we thought we’d share some creative vegan recipes for Mexican classic dishes.

Vegan Nachos

Serves 2-4

  • 1 tbsp canola oil
  • 14 oz. package vegan ground “beef”
  • 15 oz. can of refried beans
  • 15 oz. can of chopped tomatoes
  • 1 tbsp tomato paste
  • ½ red bell pepper, diced
  • ½ green bell pepper, diced
  • 1 medium onion, chopped
  • Taco spice blend
  • 1 3/4 cup grated vegan cheese
  • 1 large bag of plain tortilla chips
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Mouthwatering Melon Recipes

melons

Melons are large, edible fruits with a thick yellow or green skin, and juicy, fragrant flesh. Since the flesh has such high water content, melons are low in calories even though they are so sweet to taste. They provide potassium, sulphur, Vitamins A and C and Folic Acid.

Watermelon is particularly high in lycopene, an antioxidant, and has iron as well, which makes it the star of the melon family nutritionally speaking.

All melons are particularly delicious in the summer months, at the peak of their ripeness. They can be eaten by the slice, cut into cubes or scooped into balls. They are delicious eaten alone or as part of a fruit or vegetable salad. Pureed melon can be served chilled to make an attractive summer soup.

Recipes:

Watermelon, Scallion and Mint Salad

Chilled Melon and Grapefruit in a Mint and Ginger Sauce 

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