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Archives for January 2019

Roasted Vegetable Quinoa Salad

 

Quinoa is one of the best foods on the planet. It’s gluten-free, high in protein, rich in nutrients and has a low glycemic index. It also contains an abundance of antioxidants, including the compounds quercetin and kaempferol, consumption which is thought to reduce the risk of chronic disease.

Simply put, we can all benefit from eating a little more quinoa and to help you do just that we have created the ultimate delicious quinoa recipe, one that also includes an assortment of other antioxidant/protein rich superfoods.

Ingredients:

(Serves 4; reduce/increase according to suit your needs)

  • 1 cup quinoa
  • 2 cups cubed sweet potatoes (about 2 medium sweet potatoes)*
  • ⅓ cup + 2 tbsp olive oil
  • 1 tsp salt
  • 1 cup quinoa
  • 2 cups chopped spinach or kale
  • ¼ cup chopped cilantro
  • ¼ cup chopped toasted nuts (almonds, pecans, cashews, etc.,)
  • ¼ cup apple cider vinegar

*You can use 2 cups of any vegetable in this salad (such as broccoli, cauliflower, squash, etc.,)

Instructions:

Line a baking sheet with parchment paper and preheat the oven to 425F.

Add quinoa to a pot with 1 ½ cups of water. Bring to a boil, reduce heat and simmer, covered, for 15 minutes. Transfer to a large bowl after cooking and leave to cool.

Place the sweet potato on the baking sheet. Drizzle over 2 tbsp of olive oil and ½ tsp of salt. Use your hands to toss them in the oil and salt, making sure they are covered.

Bake for 20-30 minutes, tossing halfway through, or until cooked through and browned.

Add the vegetables to the quinoa along with the spinach or kale, cilantro, nuts, apple cider vinegar, remaining ⅓ cup of olive oil and remaining ½ tsp salt. Toss to combine and serve.

Store in an airtight container in the fridge for up to 5 days.

Nutrients

A cup of cooked quinoa contains just 220 calories, but it also comes packed with around 5 grams of fiber and 7 to 8 grams of protein. The rest of this grain consists of complex carbs and of host of nutrients, including a high concentration of the amino acids lysine, methionine and histidine, as well as key vitamins and minerals like manganese, copper, folate, iron and zinc.

This recipe also contains healthy fats from the nuts and extra protein and nutrients from the kale, sweet potatoes, and herbs. It’s a nutritional powerhouse that contains very few calories but is guaranteed to fill you up.

 

Indian Curry Lentil Soup: Vegan Friendly & Protein Rich

 

Indian cuisine is huge all over the world, yet it hasn’t quite taken off in many parts of the United States. And that’s a shame, because it’s the ultimate cuisine for anyone who loves heat and spice. Indian food is also mostly vegetarian, using protein-rich lentils, nuts and beans to deliver the same nutrients and the same great taste, but without any of the meat.

If you like a little heat, you love to try new things and/or you’re a vegan/vegetarian seeking a hearty protein soup, give this Indian Curry Lentil Soup a try.

Ingredients

  • 1 tbsp olive oil
  • 1 onion, chopped
  • 3 cloves garlic, chopped
  • ½ tsp salt
  • 2 tbsp curry powder
  • ½ cup red lentils
  • 1 (13.5 oz) can coconut milk
  • 2 cups water or broth
  • 1 tbsp lime juice
  • Toasted cashews, for garnish (optional)

Serves 3-4; reduce/increase according to suit your needs

Instructions:

In a large pot, warm the olive oil over medium heat. Add the onion and salt and cook until softened (about 5 minutes).

Add the garlic and curry powder and gently toast the spices, stirring often, for about 30 seconds. Add the lentils, coconut milk and water or broth, and stir to scrape up any bits on the bottom of the pot.

Bring to a boil, reduce the heat, and simmer, covered, for 20 minutes or until the lentils have broken down. Stir in the lime juice.

Serve and garnish with cashews and a drizzle of coconut cream, if desired.

Nutrients:

Without the coconut cream or cashews, this is not a very calorific dish, and even with those ingredients it’s still a low-calorie soup. Red lentils are virtually fat free and the half-cup used in this entire recipe contains just 115 calories, in addition to around 8 grams of protein and a whole heap of fiber.

It’s filling, it’s hearty and it’ll warm you up throughout the winter months. It also contains a abundance of amino acids, vitamins and minerals, including a host of B vitamins and iron, two nutrients that vegetarians/vegans often struggle to consume in adequate amounts.

And if you like this dish, why not finish it off with a sweet, iced-cold dessert like our Orange Chia BCCC Popsicles?

 

 

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