quinoa

Quinoa & Roasted Beet Salad with Seeds & Basil Dressing.

This nutrient-dense and satisfying ‘complete meal’ salad is rich in earthy, nutty flavors, and multiple textures. The quinoa, almonds, and pumpkin seeds – provide protein, good fats, and fiber. Along with the leafy greens, which offer plenty of vitamins, minerals, and antioxidants – the juicy sweet cherry tomatoes, and hearty roasted beets, create a hearty dish. Everything is brought together with the fresh, aromatic basil dressing! I suggest preparing enough of each component, to enjoy for 3 days worth of meals – saving time in the kitchen!

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Quinoa-Crusted Tofu, Roasted Vegetables, Pea Puree & Parsnip Chips.

This dish makes for a nutritious, warming and balanced meal! Quinoa makes a great flour coating/breading for the tofu, which you can easily make yourself in a spice/coffee grinder. This ingredient also adds protein to whatever you’re crusting. I’m a huge fan of mashed peas and often use it as a creamy textural component to meals like this. Peas are very high in plant-based protein, in fact 1 cup of cooked peas has 9 grams of protein and are packed with vitamin C, vitamin A, iron, calcium and fiber. Sweet green peas are also a good source of B vitamins (including folate), magnesium, manganese and Vitamin K. Buy organic frozen peas which are harvest fresh, preserving the nutrients through freezing produces a highly nutritious food! Rather than using potatoes, I prefer using lower glycemic/less starchy root vegetables like celeriac and parsnip. They added aromatic sweetness to the meal and offer a wider range of nutrients.

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Warm Roasted Vegetable & Quinoa Complete Meal Salad.

This warm roasted vegetable, quinoa salad is one of my go-to meals that I enjoy at this time of year, as the temperature drops. An quick and easy ‘complete meal salad’, this salad is incredibly versatile! you can use roast different seasonal veggies, pseudo-grains like buckwheat (which is locally grown), fresh herbs of choice, plus an assortment of nuts/seeds and dried fruit. Simply follow this basic formula for a delicious and highly nutritious warm plant-based salad: mix complex-carb rich roasted veggies with protein-dense pseudo-grains, fresh herbs, aromatics like roasted garlic, and a light citrus vinaigrette.

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Peruvian Butterbean & Avocado Salad | By Martin Morales

Martin Morales is a Peruvian/British chef who has introduced the UK/Western world to Peruvian cuisine through his restaurant & cookbook named Ceviche. This beautiful, fresh and simple salad is not only delicious but also highly nutritious! packed with plant-based protein from the butterbeans (aka lima beans) & quinoa, healthy monounsaturated fat from the avocado, vitamins, minerals and other antioxidants from the tomato, coriander, red onion and chili pepper. The unique ingredient used in this dish is Physalis peruviana (aka ground cherries or cape gooseberries), an exotic fruit that is part of the nightshade family, related to the tomatillo. This distinctly flavoured sweet & sour fruit is bursting with iron, vitamin C, Vitamin A, B Vitamins. Studies have also found that Physalis contains strong anti-inflammatory properties and may help prevent diabetes and hypertension.

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