Nourish Your Life

 Ingredients for salad:

¼ cup Quinoa
½ cup vegetable broth (either homemade or pre-prepared)
1 (15 oz) can black beans, drained and rinsed
1 tomato, seeded and diced
1 cup fresh or frozen (thawed) corn

Ingredients for dressing:

3 tablespoons lemon or lime juice
2 tablespoons olive oil ( I prefer extra virgin olive oil)
2 tablespoons fresh chopped parsley
2 green onions, sliced (use the whole green onion)
1 teaspoon minced garlic
1 teaspoon ground cumin

Directions:

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. While quinoa cooks, mix dressing ingredients
5. Add drained black beans, tomato and corn to cooked quinoa
6. Cool and refrigerate.
7. When chilled, add dressing and serve

Nutrition facts: 4 servings: 309 calories; 44 carbs; 12 gm pro; 11 gm fat AND a whopping 14 grams of fiber!

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Serves 3-4

Ingredients:

½ cup Quinoa
1 cup water
1 cup apple juice
½ cup dried goji berries
1 tablespoon lemon juice
½ teaspoon ground nutmeg
1 teaspoon vanilla extract

Directions:

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Mix in juice, dried goji berries, lemon juice, and nutmeg.
5. Cover and simmer for an additional 15 minutes.
6. Stir in vanilla extract.
7. Serve warm and ENJOY!

Variations: Try adding other dried fruit or a combination of fruits and nuts. Vary the kind of juice used.

Nutrition facts: 3 servings: 204 calories; 48 carbs; 5 gm pro; 2 gm fat

Serves 3-4

Ingredients:

½ cup Quinoa
1 cup water
1 cup apple cider (if cider is out of season, juice may be substituted)
½ cup chopped dried apples
1 tablespoon lemon juice
½ teaspoon ground cinnamon
¼ teaspoon ground clove
1 teaspoon almond extract

Directions:

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Mix in cider, chopped, dry apples, lemon juice, cinnamon and clove.
5. Cover and simmer for an additional 15 minutes.
6. Stir in almond extract.
7. Serve warm and ENJOY!

Variations: Try adding other dried fruit or a combination of fruits and nuts. Vary the kind of cider/juice used.

Nutrition facts: 3 servings: 204 calories; 44 carbs; 4gm pro; 2 gm fat

Adapted from Delicious Living
Serves 3-4

Ingredients:

3 cup water
Pinch of kosher or sea salt (optional)
1 cup quinoa flakes
3 tablespoon pure maple syrup, divided
6 tablespoons chopped pecans, toasted
1 teaspoon vanilla extract

Directions:

1. In small saucepan, bring water to boil. Add salt, if using, and quinoa flakes. Stir and cook for about 1-1/2 minutes or until cereal starts to thicken.
2. Mix in 1/2 tablespoon syrup, most of the pecans, and vanilla extract. Transfer to a small serving bowl.
3. Top with remaining 1/2 tablespoon syrup and remaining pecans.
4. Serve immediately.
5. Enjoy!

Variations: Try adding a handful of dried fruit or a combination of fruits and nuts

Nutrition facts: 3 servings: 288 calories; 42 carbs; 5gm pro; 12 gm fat

Serves 6

Ingredients

3 cups sweet potatoes (about 3 sweet potatoes)
1 cup quinoa
2 tablespoons olive oil
2 cups coarse fresh breadcrumbs (about 4 slices)
6 cups Swiss chard, washed well and stems trimmed, removed, and reserved
1-3 tablespoons minced garlic
Preheat oven to 450°F. and butter a 2-quart shallow baking dish.

Directions

1. Prick each potato with a fork 3 times and bake on a sheet in middle of oven about 1 hour, or until very tender.
2. While potatoes are baking, in a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a fine sieve.
3. In a saucepan combine quinoa with 2 cups salted water and bring to a boil. Simmer quinoa, covered, until all liquid is absorbed, about 15 minutes, and remove lid.
4. In a skillet heat 1 tablespoon oil over moderate heat and cook bread crumbs until golden brown. Season crumbs with salt and pepper.
5. While quinoa is cooking, finely chop reserved Swiss chard stems and coarsely chop leaves, keeping both separate. In a deep heavy 12-inch kettle heat remaining 1 tablespoon oil over moderate heat and cook stems until tender, about 5 minutes. Stir in leaves, a handful at a time, and stir in garlic, tossing. Cook leaves until just wilted, about 4 minutes. Remove kettle from heat and stir in quinoa until combined well. Season mixture with salt and pepper.
6. Reduce temperature to 350°.F.
7. When potatoes are cool enough to handle, peel and mash with a fork. Season potatoes with salt and pepper.
8. With a large spoon drop mounds of potatoes and Swiss chard mixture in baking dish, alternating them decoratively to cover bottom, and smooth top. Top gratin with bread crumbs.
9. Bake gratin in middle of oven about 30 minutes, or until hot. Cool gratin 5 minutes before serving.

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Nutrition facts: 6 servings: 364 calories; 68 carbs; 8 gm pro; 7 gm fat,

Serves 4-6

Ingredients

1 cup quinoa
2 cups water
1-1/2 cups diced watermelon
1-1/2 cups blueberries
2 cups low fat vanilla yogurt

Directions

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Allow quinoa to cool
5. In 4-6 parfait glasses (depending on size of glass) layer quinoa, yogurt, blueberries, yogurt, watermelon and yogurt. Repeat layering if desired.
6. Top with a few blueberries and watermelon for a “patriotic” appearance.
7. ENJOY!

The nutrition facts will depend on the type on yogurt that you use and the amount of blueberries and watermelon. These nutrition facts are using low-fat yogurt and one cup each of blueberries and watermelon.

Nutrition facts: 4, 6 servings: 262, 174 calories; 49, 33 carbs; 11,7 gm pro; 5.5, 3.5gm fat

 Ingredients:

2 ½ cups NorQuin Quinoa, cooked
2 cups brown sugar
½ cup sour milk/buttermilk
¾ cup vegetable oil
3 eggs
~~~
4 cups oatmeal
4 bananas, mashed
~~~
3 cups white flour
1 Tablespoon baking soda
2 teaspoons baking powder
2 teaspoons cinnamon
~~~

Topping

½ cup nuts, chopped
1 teaspoon cinnamon
½ cup sugar

Directions:

1. Beat together the sugar, milk, oil and eggs
2. Add the quinoa
3. Combine flour, baking soda, baking powder, and cinnamon.
4. Add to the quinoa mix
5. Pour into a 9×13” cake pan or 24 muffin cups
6. Sprinkle with mixed topping ingredients.
7. Bake at 350 degrees for 40 min (cake) 20 min (cupcakes)
8. ENJOY!

Nutrition facts: 1 cupcake or 1/24 of cake: 244 cal; 38 gm carb; 5 gm pro; 8 gm fat

Serves 4

Ingredients

1 cup quinoa
2 cups water
½ cup almonds
½ tablespoon olive oil
1 cup carrots, shredded
1 clove garlic, minced
1 green onion, thinly slice
1/3 cup chopped fresh parsley
1 cup sliced thinly zucchini

Directions

Preheat oven to 350 degrees

1.Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. While quinoa is cooking, toast almonds in the oven until lightly browned and crisp. This will take 5-7 minutes. Remove from oven and set aside.
5. Heat olive oil in a skillet, sauté carrots, zucchini and garlic (do not overcook garlic-it will become bitter) until slightly tender.
6. Stir together all ingredients (except parsley) and cool in the refrigerator.
7. After cooled, stir in parsley and…
8. ENJOY!!!

Nutrition facts: 363calories: 38 g carbs, 12g protein, 19g (healthy) fat

Serves 4-6

Salad Ingredients

1 cup quinoa
2 cups water
1 cup carrots, shredded
1 red pepper, diced
1 green onion, thinly slice
1/3 cup chopped fresh parsley (or carrot tops)

Directions

Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
Dry toast in a skillet until grains begin to pop.
Bring water to a boil.
Stir in quinoa, cover and simmer 15 minutes.
Allow quinoa to cool.
Stir in remaining ingredients
Add salad dressing (recipe below)

Dressing ingredients

¼ cup lemon or lime juice (I prefer lime)
1 tablespoon soy sauce
2 cloves minced garlic.
¼ cup chopped pumpkin seeds

Directions:

In medium bowl, whisk together dressing ingredients
Add to cooled quinoa salad and (of course) ENJOY!

Nutrition facts: 4, 6 servings: 126, 190 calories: 21, 31g carbs, 7.5, 5g protein, 4,2.5g fat

This recipe was adapted from the Northern Quinoa Corporation.

Serves 4-6

Ingredients

1 cup quinoa
2 cups water
½ tablespoon olive oil
1 cup carrots, shredded
1 clove garlic, minced
8 sun-dried tomatoes (not packed in oil) chopped
1 green onion, thinly slice
1/3 cup chopped fresh parsley

Directions

Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
Bring water to a boil.
Stir in quinoa, cover and simmer 15 minutes.
Heat olive oil in a skillet, sauté carrots and garlic (do not overcook garlic-it will become bitter)
Stir in remaining ingredients and heat through.
ENJOY!!!

Nutrition facts: 4, 6 servings: 206, 137calories: 40, 26g carbs, 7.5, 5g protein, 5, 3.5g fat,