Zesty Quinoa Salad

Ingredients

•    1 cup quinoa
•    2 cups water
•    1/4 cup extra-virgin olive oil
•    2 limes, juiced
•    10 mL ground cumin
•    5 mL salt
•    2.5 mL red pepper flakes, or more to taste
•    1 1/2 cups halved cherry tomatoes
•    1 can black beans, drained and rinsed
•    5 green onions, finely chopped
•    1/4 cup chopped fresh cilantro
•    Salt and ground black pepper to taste

Directions

Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool. Whisk olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes together in a bowl. Combine quinoa, tomatoes, black beans, and green onions together in a bowl. Pour dressing over quinoa mixture; toss to coat. Stir in cilantro; season with salt and black pepper. Serve immediately or chill in refrigerator. Serves 6.

Nutrition: Calories: 270, Protein: 8.9 g, Carbohydrates: 34 g, Fat: 11.5 g, Fibre: 8.4 g, Sodium: 739 mg

(Source: http://allrecipes.com )

12 Amazing Benefits of Chia

Chia seeds are loaded with vitamins and minerals, are an excellent source of fibre, protein and antioxidants, and are the richest plant source of omega-3 fatty acids. Consumption of chia seeds may help reduce joint pain, aid in weight loss, deliver an energy boost and protect against serious ailments such as diabetes and heart disease.

1.    Chia is gluten free
2.    It is super high in dietary fibre, making it great for digestion and healing digestion issues.
3.    It contains 20% Omega 3 ALA, making it a super food for the brain and heart. Chia has eight times more Omega 3 than salmon!
4.    It boasts 20% protein complete with all 8 essential amino acids
5.    It is high in antioxidants (It has a four times higher ORAC value than blueberries)
6.    Chia contains five times more calcium than milk
7.    Chia contains seven times more vitamin C than oranges
8.    It contains three times more iron than spinach
9.    It contains twice the potassium content of banana
10.    It is food for healthy skin, hair and nails
11.    It has a positive impact balancing blood glucose levels (making it awesome for diabetics)
12.    Chia makes a great egg replacement. Just combine with water to form a gel, and add it to recipes that call for egg.

Chia seeds have a very mild flavour that take on the taste of whatever you add them to and easily combines with sweet or savoury dishes. Nutritionists recommend a tablespoon daily, tossed in smoothies, sprinkled on yogurt or oatmeal or used as a salad topper.

“Our food should be our medicine and our medicine should be our food.” ~ Hippocrates

Kale Chips

Great for parties, these low calorie snacks eat like potato chips - you can’t stop at just eating one and they make a great conversation topic. Kale is a great source of vitamin K, vitamin C, manganese, calcium and copper and beta-carotene.

Ingredients

•    1 bunch kale
•    20 mL olive oil
•    5mL seasoned salt

Directions

Preheat an oven to 350 degrees F (175 degrees C). Line a cookie sheet with parchment paper. Carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry. Drizzle kale with olive oil and sprinkle with seasoning salt. Bake until the edges brown but are not burnt, 10 to 15 minutes.

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstances permit. When you’re committed to something, you accept no excuses, only results.” ~Unknown

Slow Cooker Turkey Sloppy Joes

Ingredients

•    500 grams ground turkey breast (raw)
•    1 cup onion, diced
•    1/2 cup green pepper, diced
•    3 cloves garlic, minced
•    1 Tbsp yellow mustard
•    1/4 cup natural ketchup
•    796 mL can no-salt added tomato sauce
•    20 mL BBQ sauce
•    Stevia to taste (optional, if you want to make it on the sweeter side)

Directions

Mist a skillet with oil and brown raw turkey, onions and green pepper over medium heat (you could skip this step, but you will get a better flavour). Place turkey meat, onions & green pepper in the slow cooker. Add all the other ingredients and mix well. Cover and cook on LOW for 3-4 hours or HIGH for 2-3 hours. If you don't brown the meat first, then cook on LOW for 5-6 hours or HIGH for 3-4 hours.
Serve with a whole grain bun, toasted.

Calories per cup: 167  Protein: 23 g, Carbs: 14 g, Fat: 4 g  Sugars: 8 g Fibre: 2 g,  Sodium: 387 mg

 “Eating crappy food isn't a reward,  it's a punishment.” ~ Drew Carey

Salad of the Greek Gods

This full-flavoured quinoa salad with a light dressing and healthy vegetables is gluten-free and vegetarian.

•    1 1/3 cup water
•    2/3 cup quinoa
•    1 cup diced English cucumber
•    1 cup  diced tomatoes
•    1/2 cup diced red pepper
•    1/2 cup sliced or chopped black olives
•    1/2 cup crumbled feta
•    1/4  cup diced red onion (optional)
•    60 mL olive oil
•    60 mL  lemon juice
•    5 mL dried oregano

In a small saucepan, Bring the water and quinoa to a boil. Reduce to simmer, cover and cook for 10 minutes. Turn the heat off and leave covered for 5 minutes. Remove the lid and fluff with a fork. Set aside to cool completely.

Place the cucumber, red pepper, tomatoes, olives, feta, and red onion (if using) into a medium bowl. Add the cooled quinoa. Whisk olive oil, lemon juice and dried oregano in a small bowl. Pour the dressing over the salad and gently toss.

 

“Health is a large word.  It embraces not the body only, but the mind and spirit as well, and not today's pain or pleasure alone, but the whole being and outlook of a man.” 
~James H. West