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Nutritious quinoa recipes

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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

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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

Mexican recipes gone vegan

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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

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melonsMelons 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:

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Nutritious Bok Choy Recipes

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Bok Choy is a member of the cabbage family, although it doesn’t look much like the cabbages we’re used to.  Its texture is more like celery at the bottom and a leafy green such as spinach at the top.

Bok Choy is common in Chinese food, but rarely used in other cuisines.  It is extremely nutritious. It has a particularly high level of calcium, with 870mg per 100 calorie serving, and an absorption rate of 53%.  When you compare that to cow’s milk, which has only 188mg per 100 calorie serving, and an absorption rate of 32%, you can see that it makes a good addition to any diet.

To prepare bok choy, you can wash the leaves and stem, then simply steam or stir fry it.  Sprinkly a little soy sauce on if you like.  Alternatively you can chop it up and use it as you would any other vegetable, in soups, stews, curries or pies. Add this to as many of your recipes as possible, for a real nutritional boost!

For lots of great vegetarian recipes, see The Veg-Feasting Cookbook.

Recipes

  • Broccoli and Bok Choy with Baked Tofu
  • Spicy Thai Soup
  • Zippy Yams and Bok Choy
  • Macaroni with Creamy Tofu Sauce
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