Nourish Your Life

Makes about 16 cups

Ingredients:

2 cups soaked quinoa (soak one cup of quinoa in 1 ½ cups water for two hours)

8 cups rolled oats
1 cup walnuts (or other nuts that you enjoy)
1 cup pumpkin seeds
1 cup sunflower seeds
1 cup wheat germ or ground flax seed
1 cup chopped dried fruit
1 cup canola oil
1 cup honey

Directions:

Preheat oven to 250 degrees

1. Heat oil and honey in a saucepan; stir until well blended
2. Stir in remaining ingredients
3. Spread on a baking sheet (you may need to use more than one baking sheet.)
4. Bake in oven for about one hour, stirring occasionally.
5. Allow to cool
6. Package in air-tight plastic bags.
7. Enjoy

Nutrition facts: 1 serving (1/2 cup)= 228 cal, Protein = 5 grams, Carbs = 24 grams, Fat =12 grams (healthy fat)

Makes four (4) servings

Preheat oven to 350 degrees

Ingredients

2 acorn squash, cut in half, seeded
1 cup water
½ cup quinoa
1 Tablespoon margarine
2 apples, chopped
1 Tablespoon honey
¼ cup dried cranberries
2 Tablespoons walnuts, chopped
½ teaspoon cinnamon
½ teaspoon nutmeg

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, reduce heat and simmer for 10-15 minutes or until wall water is absorbed.
4. While quinoa is cooking, place squash halves, cut side down, on a slightly greased or sprayed baking sheet
5. Place in preheated oven and bake for about 30 min
6. While the squash are baking, melt margarine in a large frying pan. Add apples, cook until soft.
7. Stir in honey, cranberries, walnuts, cinnamon and nutmeg and cooked quinoa.
8. Divide mixture between squash halves.
9. Continue baking until squash is tender (about 10-15 min)
10. ENJOY!

Nutrition facts:
1 serving= 240 cal, Protein = 7 grams, Carbs = 45 grams, Fat =9grams

Serves 4

Ingredients

4 large Portobello mushrooms, cleaned
½ cup quinoa
1 cup water, vegetable broth or chicken broth
1 TBL olive oil
1 clove garlic, minced
½ cup carrot, finely chopped or shredded
½ cup onion, finely chopped
salt and pepper to taste

Directions

Preheat oven to 350 degrees

Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.

Bring water or broth to a boil

Stir in quinoa, cover, reduce heat and simmer for 10 minutes or until wall water is absorbed.

While quinoa is cooking, heat olive oil in a skillet; on medium-low heat, sauté garlic, onions and carrots until onions are soft. (If heat is too high, the garlic will become bitter.)

Add to cooked quinoa, stirring in gently.

Salt and pepper to taste

Fill Portobello mushrooms with mixture. Pat down gently.

Bake at 350 degrees for about 10 minutes or until mushrooms are throughly cooked. Or: try grilling them!

Enjoy!

Variations: Add left over meat, poultry, or fish for a main dish. Add any other vegetables that you enjoy. Top with a small amount of cheese.

Nutrition facts: (based on using water for quinoa)
140 calories; 20 grams carbohydrates; 4.5 grams protein; 4 grams (healthy) fat;
4.5 grams fiber

Serves 6

Ingredients

1 pound of asparagus, woody ends broken or cut off
6 cups of vegetable or chicken stock. Use canned or homemade
½ cup onion, finely chopped
½ cup potato, shredded
1 sweet red pepper, julienne sliced
Salt and pepper to taste
1 cup cooked quinoa
Click here cooking directions

Directions

1.Cut tips from asparagus spears and set aside. Cut spears into 1 inch pieces.
2.In a large saucepan, bring stock or broth to a boil.
3.Add asparagus pieces, onion and potato. Simmer until asparagus is tender; about 20 minutes.
4.In a small saucepan of boiling water, add asparagus tips.
5.Simmer until tender, about 5 minutes.
6.Carefully pour broth with asparagus, onion and potato into a blender or food processor. Puree soup until smooth. Strain, if necessary, to remove any woody particles remaining from asparagus.
7.Return to saucepan and add cooked quinoa.
8.Heat until very warm, not boiling.
9.Season to taste with salt and pepper.
10.Divide into 6 bowls. Garnish with sweet red pepper and asparagus tips.

Nutrition facts (approx)
123 cal; 12grams carbohydrate; 9grams protein; 4.5grams fat

Serves 4
This is a simple recipe that delivers great taste and great nutrition yet it quick and easy to prepare!

Ingredients

2 cups of any cranberry sauce you enjoy. Choose whole, jellied, relish; homemade or prepared.
1 cup cooked quinoa
1 Tablespoon any kind of nuts

Directions

1.Divide one cup cranberries into four parfait glasses (1/4 cup in each)
2.Layer with two tablespoons quinoa
3.Repeat layers
4.Garnish with nuts

Nutrition facts cannot be calculated as the types of sauces are variable in nutrient content

Serves 6

Ingredients

1 Tablespoon olive oil
1 cup chopped onion
1-2 cloves finely mince garlic
2 Tablespoons chili powder (or to taste)
1 cup fresh or frozen corn
1 15-16 oz can tomato sauce
1 15-16 oz can diced tomatoes
1 8 oz can black beans
1 cup cooked quinoa
(Click here for basic how to cook quinoa recipe)

Directions

1. Heat olive oil in a heavy saucepan and sauté onions until softened.
2. Add garlic and cook gently on low heat. (High heat will cause garlic to overcook and become bitter.)
3. Stir in chili powder, corn, tomato sauce and diced tomatoes. Fill one tomato can with water (about 2 cups) and stir in.
4. Cook, covered, over low heat for about 30 minutes.
5. Add more water, depending on the thickness you prefer.
6. Add black beans and heat through.
7. Ladle into bowls and top with scoop of quinoa.

Tip: Or try your own favorite chili recipe with a scoop of quinoa on top.

Nutrition facts:

Serving size: 1 cup= 145 calories, 20 grams carbohydrates, 7 grams protein, 3.5 grams fat

Makes about 4 cups
8 servings as a side dish, 4 servings as a main course

Ingredients

1C Quinoa (Place in a strainer and run under water to rinse well)
1C water
1C apple juice
½ teaspoon cinnamon
¼ teaspoon nutmeg
1 medium apple, chopped
½ C grated carrots

Directions

Combine water and apple juice in a large saucepan
Stir in rinsed quinoa
Bring to a boil over high heat, reduce to low heat and cover.
Simmer for 15 minutes or until all liquid is absorbed.
Remove from heat and fluff quinoa with a fork.
Allow to cool
Stir in chopped apple, grated carrots, cinnamon and nutmeg.
Refrigerate until ready to serve.

Hint: If you will not be serving this within ½ hour, wait until serving time to chop and add apple. Otherwise, apple may turn brown.

Suggestion: Use other kinds of juice and fruit. Add nuts, seeds or anything else that sounds good.

Makes about 2 1/2 cups
4 servings

Ingredients
1 cup prepared Green tea (made at a strength that is pleasurable to you.)
¾ cup Quinoa
¼ cup chopped walnuts (or other nut of your choice)
½ cup chopped dry fruit (such as raisins, apricots, blueberries, etc.)

Directions
Bring Green tea to a boil
Rinse Quinoa well, to remove bitter coating on seed.
Add Quinoa to boiling Green tea.
Cover and simmer about 15 minutes or until all tea is absorbed.
Allow to cool
Stir in nuts and dried fruit.
Refrigerate until ready to serve.

Nutrition Facts:
Serving size: ½ cup = 225 calories, Fat = 6 grams, Carbs = 34 grams, Protein = 8 grams

Makes 8-10 cups

Ingredients

1 Tablespoon olive oil
½ cup chopped onions
½ cup chopped celery
½ cup grated carrots
(Tip: purchase the onion, celery and carrots already chopped or grated from your local supermarket salad bar.)
1 can (29 oz) solid-packed pumpkin or 3 ½ -4 cups fresh pumpkin, cooked
4 cups vegetable broth (can be purchased or home made)
1 small apple cored, peeled and chopped
1 cup cooked quinoa
Click here for basic directions to cook quinoa.
Note: for more info on Quinoa, please click here.

Directions

1. Sauté onions, celery and carrots in olive oil until just softened.
2. Add pumpkin, vegetable broth, and apple. Simmer 10 minutes.
3. Stir in quinoa and heat through.
4. Enjoy!
5. If soup becomes too thick after setting awhile, thin with water or more vegetable broth to desired consistency.

Tip: Garnish with a dollop of yogurt, sour cream, tortilla chips or anything that sounds good to you.

Nutrition Facts:
Serving size: 1 cup = 100 calories, Fat = 2 grams, Carbs = 18 grams, Protein = 3 grams

Ingredients
2 Tablespoons olive oil
2 Tablespoons sliced green onions
2 cups sliced mushrooms
1 cup cooked quinoa (see basic directions)
3 cups vegetable broth
1/2 cup fat-free half and half
1/4 cup chopped fresh dill or basil
OR
1 Tablespoon chopped fresh rosemary

Directions

1.  Heat olive oil in a medium size sauce pan.
2.  Saute shallots until tender.
3.  Add mushrooms and cook for about 3-5 minutes or until tender.
4.  Add quinoa and vegetable broth.
5.  Bring to a simmer.
6.  Remove from burner and add cream.
7.  Heat gently and add herbs of your choice.

Nutrition Facts:
Serving size-1 cup
Calories = 200  Fat = 6 grams  Carbs = 30 grams  Protein = 5 grams

Variations:
Add ½-1cup cooked shrimp, chicken, turkey or anything that sounds good to you.
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