Nourish Your Life

Serves 4

Salad Ingredients

1 cup quinoa
2 cups water or vegetable broth
1 cup *fresh or frozen
1 red pepper, diced

Directions

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Dry toast in a skillet until grains begin to pop.
3. Bring water or broth to a boil.
4. Stir in quinoa, cover and simmer 10-12 minutes.
5. Add peas and red pepper
6. Continue to simmer (about 3 minutes) until peas and red pepper are heated through and all of the liquid is absorbed.
7. ENJOY!

*If you use fresh peas, they need to be parboiled for about 15 minutes.
Nutrition facts: 4 servings: 215 calories: 38g carbs, 9 g protein, 3g fat,

Serves 6

Ingredients

1 cup quinoa
1 red pepper, diced
2 green onions, thinly slice
2 Tablespoons olive oil
2 cups water
1/2 cup watercress

Directions

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Sauté quinoa in olive oil, over medium heat, stirring constantly, until quinoa is lightly toasted.
3. Bring water to a boil.
4. Stir in quinoa, cover and simmer 15 minutes.
5. While quinoa is cooking, add red pepper and green onion to the oil, and sauté just a few minutes more.
6. Combine quinoa, red peppers and green onions.
7. Allow quinoa mixture to cool.
8. Tear the watercress into bite-sized pieces and gently fold into quinoa mixture.
9. ENJOY!

Nutrition facts: 114 calories: 15g carbohydrates, 3g protein, 5g fat,

From  Cooking Light.com:

Quinoa contains more protein than any other grain. Edamame makes a tasty substitute for lima beans in this recipe. For an attractive presentation, serve the salad on a bed of baby greens or spinach.

¾ cups uncooked quinoa
1 ½ cups organic vegetable broth (such as Swanson Certified Organic)
½ (14-ounce) package reduced-fat firm tofu, cut into 1/4-inch cubes
1 ½ tablespoons olive oil, divided
¾ teaspoons salt, divided
½ cup chopped fresh basil
1 ½ tablespoons fresh lemon juice
1 tablespoons Dijon mustard
½ teaspoon sugar
1 teaspoons grated lemon rind
¼ teaspoon freshly ground black pepper
1 garlic cloves, minced
½ (10-ounce) package frozen baby lima beans
2 cups chopped tomato (about 2 medium)
¼ cup sliced green onions
1/4 cup chopped carrot
½ (15-ounce) can black beans, rinsed and drained (my personal preference is Eden brand. Js)

Combine quinoa and vegetable broth in a saucepan; bring to a boil over medium-high heat.

Cover, reduce heat, and simmer 15 minutes or until broth is absorbed and quinoa is tender. Remove from heat.

Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes. Heat ½ tablespoon oil in a large nonstick skillet over medium-high heat. Add tofu; sprinkle with 1/8 teaspoon salt. Sauté tofu 9 minutes or until lightly browned. Remove from heat; cool completely.

Combine remaining 1 tablespoon oil, remaining ½ teaspoon salt, basil, and next 6 ingredients (through garlic) in a large bowl; stir with a whisk until blended. Stir in quinoa.

Cook lima beans according to package directions, omitting salt and fat. Cool completely. Add the lima beans, tofu, chopped tomato, green onions, chopped carrot, and black beans to quinoa mixture; stir gently to combine. Store, covered, in refrigerator until ready to serve.

Yield: 5 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 232(24% from fat); FAT 6.2g (sat 0.6g,mono 3.7g,poly 1.2g); PROTEIN 9.8g; CHOLESTEROL 0.0mg; CALCIUM 68mg; SODIUM 722mg; FIBER 6.7g; IRON 3.8mg; CARBOHYDRATE 35.1g

Maureen Callahan
Cooking Light, MARCH 2006

 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!

This recipe was adapted from www.usaswimming.org. Check out this website for great info re swimming!

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 6

Salad Ingredients

1 cup quinoa
2 cups water
2 ripe mangoes, chopped
1 red pepper, sliced
1 green onion, thinly slice
1 chili pepper, finely chopped (optional)
1/3 cup chopped fresh mint
1 cup California walnuts, toasted and chopped

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.
Allow quinoa to cool.
Stir in remaining ingredients
Add salad dressing (recipe below)

Dressing ingredients

1/3 cup plain low-fat yogurt
2 tablespoons lime juice
1 tablespoon minced ginger root
2 teaspoons curry powder
½ teaspoon each, salt and pepper
¼ cup extra virgin olive oil

Dressing Directions:

In medium bowl, whisk together yogurt, lime juice, ginger, curry, salt, pepper and oil.
Add to cooled quinoa salad and (of course) ENJOY!

Nutrition facts: 388 calories: 38 g carbohydrates, 9g protein, 24 g fat,
Note: Though high in fat grams, the fat comes from healthy olive oil and walnuts

Source: California Walnut Commission

Makes six (6) servings
Preheat oven to 350 degrees

Ingredients

1 tablespoon olive oil
1½ cup Quinoa
3 cups water or vegetable broth
½ cup chopped onion
½ cup chopped red bell pepper
½ cup chopped green bell pepper
1 cup fresh or frozen corn
½ cup chopped walnuts

Directions

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring 3 cups water to a boil
3. Stir in quinoa, cover, reduce heat and simmer for 10-15 minutes or until all water is absorbed.
4. Meanwhile, roast walnuts in the oven for about 5-10 minutes. They should be slightly golden in color.
5. While walnuts are roasting and quinoa is cooking, heat olive oil in a medium size pan.
6. Sauté onions about 2 minutes, add peppers and sauté about two more minutes.
7. Add corn to the sautéed vegetables and stir until heated through.
8. Combine quinoa, vegetables and walnuts in a beautiful serving bowl. (Salt to taste)
9. ENJOY!

Nutrition facts:1 serving= 270 cal, Protein= 9grams, Carbs= 36 grams, Fat=10 grams

Variations: Add other kinds of nuts and seeds. Try a combination of several!

Serves 4-6

Ingredients

1 cup Quinoa
2 cups water
½ cup non fat vanilla yogurt
2 tablespoons apple juice concentrate
1 cup fresh strawberries, sliced (reserve four-six, leaving green leaves attached)
3 kiwi, peeled and sliced (reserve four-six slices)

Directions

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

Bring water to a boil

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

Cool and refrigerate until time to finish the salad.

Blend together yogurt and apple juice concentrate.

At serving time; stir together yogurt sauce, sliced strawberries and kiwi.

Divide quinoa into four-six serving bowls. Pour fruited sauce over top of quinoa. Garnish with reserved strawberries and kiwi slice.

Enjoy!

Variations:

Try different juice concentrates or other flavored yogurts.

Serve in a scooped out cantaloupe half.

Sprinkle with chopped nuts or wheat germ.

Nutrition facts: 4servings (6 servings)
Calories 253(168); Carbs 50gm (33 gm); Protein 7gm (5 gm); fat 2.5 gm (1.5 gm)

Makes 6 servings.

Quinoa-Corn mixture

1 cup quinoa, well rinsed
2-3 scallions, minced
½ cup cooked fresh or frozen corn kernels
1 tablespoon olive oil
Juice of one lemon (about 3 tablespoons)
Salt and ground pepper to taste

Bean mixture

1 ½ cups cooked or canned pinto or kidney beans
¼ cup chopped fresh parsley
1 cup finely diced ripe tomatoes
salt and freshly ground pepper to taste
1 tablespoon balsamic or cider vinegar

To make quinoa-corn mixture, bring 2 cups water to a boil in a small, heavy saucepan. (Rinse quinoa well to remove bitter coating)
Add quinoa and simmer gently, covered for 15 minutes. Fluff with a fork, then let cool to room temperature.
Transfer to a mixing bowl and combine with remaining ingredients. To make the bean salad, in a separate bowl, combine all ingredients and toss together.

To assemble, transfer quinoa-corn mixture onto center of plate. Make a well in center about 5 inches in diameter. Mound bean salad in the well.

Nutrition facts:
Calories 172; Carbs 26 grams; Protein 7 grams; Fat 4 grams