Tag Archives: quinoa

Warm Butternut Squash and Kale Salad

photo65

This recipe actually once transformed me from being a non-kale-liker to a kale-lover. Worth a try then, isn’t it?

Warm Butternut Squash and Kale Salad with Quinoa

1 Butternut Squash (small, about 1 lb) peeled and cut into 0.5 inch chunks
Olive Oil
Salt and Pepper

1 bunch of Kale

0.5 cup Quinoa

Dressing:
2 tsp Apple Cider Vinegar
1 tsp Dijon Mustard
2 tbls Olive Oil
0.5 tsp Cayenne Pepper
1-2 Garlic Clove(s)
Salt and Pepper

Optional: Pine Nuts and/or Goat Cheese

 

1. Preheat oven to 225C/400F.

2. Toss squash chunks into a bowl with some olive oil, salt and pepper. Spread on a baking sheet and bake in oven for 15-20 min (until tender and slightly browned).

3. Remove the thick stems from the kale and chop/tear into smaller pieces. Gradually add the kale into a large skillet over medium-high heat, stir constantly until kale is bright green (about 5 min).

4. Cook Quinoa to preferred tenderness.

5. Combine all dressing ingredients.

5. Mix baked squash, warmed kale and cooked quinoa into a large bowl and toss with dressing. Garnish with pine nuts and/or goat cheese if preferred.

Enjoy!

…

Until next time: Listen to Your Body, and Stay Strong!
Connect with me on Twitter, Facebook and Instagram.
#healthbyyou

Oatmeal boosted with Quinoa

IMG_8592

Are you getting tired of your regular morning oatmeal? Try this comforting version of it. The Quinoa adds a crunchy texture, and the vanilla, cinnamon and cardamom makes it soothing and delicious. It takes a little bit of time to cook (15-20 min), but make a double batch and save the other serving to the next morning. Just reheat it with a little bit of your choice of milk.

Oatmeal boosted with Quinoa

1/4 cup Oats¹

1/4 cup Quinoa²

1 cup Almond Milk³

1 teaspoon Vanilla powder

1 pinch Cinnamon

1 pinch Cardamom

Optional: Add dried fruits/berries (tips: try goji berries). Makes it even more delicious!

Cook on low-to-medium heat. Occasionally stir.
Serve with your favorite oatmeal topping (cacao nibs, nuts, fruit, berries, jam, etc).

Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.
#healthbyyou

—-

Notes:

¹ I usually use steel-cut oats, but you can use the kind you prefer (rolled, old-fashion etc) – just try to avoid using Instant Oats (especially with this recipe since the Quinoa takes so much longer than Instant Oats to cook). The Instant Oats are pre-cooked and dehydrated which make them quick to cook but less nutritious. They are for sure handy when you’re in a rush, or don’t have a stove to cook on (we usually takes them on our camping trips), but watch out for a lot of additives of both preservatives, sugar and salt.

² You can of course use the kind of Quinoa you like the best, just remember to rinse the seeds in water first to remove the toxic bitter coating (called saponin).

³ Any kind of milk would work.

Winter Quinoa Kale Salad

IMG_8594

Kale is one of the most nutritious thing you can eat. It’s low-calorie, high in fibers and zero fat. It’s packed with nutrients like iron (more iron per calories than in a beef), Vitamin K, A and C, Calcium and antioxidants. Kale boosts your immune system, lowers your cholesterol and prevents cancer. It has an anti-inflammatory effect, helps fighting asthma, arthritis and autoimmune diseases and it is also an excellent detoxifier. Sometimes people say that if you are going to eat just one green thing – eat kale (but please don’t – variation is so much better).

 

IMG_8595

Nuts roasted with Red Wine Vinegar and Honey. Just delicious and perfectly sweet. Almonds are rich in Vitamin E, Calcium, Magnesium and Potassium while Walnuts are packed with B6, Folate and Thiamin. Both contain healthy fats and fibers, prevent heart diseases and cancer and help with weight management. Nuts are also considered “brain food”, promoting brain health and could prevent depression, dementia and Alzheimer’s Disease.

 

IMG_8602

Pomegranate – not only beautiful to look at but also packed with antioxidants that boost your immune system and protect your from heart disease and stroke. It’s a little hassle to get the seeds out but totally worth it when it’s done (here is one way of doing it). One pomegranate can contain more than 800 seeds, and you can store them in the fridge for later use.

IMG_8603

Winter Quinoa Kale Salad

1 cup Quinoa

A bunch of Kale (8-10 big leaves)

1 Pomegranate

2 Apples

1 cup Almonds and Walnuts

2 tbl spoons Red Wine Vinegar

1 tbl spoon Honey

 

Dressing:

3 tbl spoons Red Wine Vinegar

3 tbl spoons Olive Oil

1 teaspoon Honey

1 teaspoon Dijon Mustard

Salt and Pepper

 

1. Rinse and cook Quinoa in 2 cups of water approximate 15 min or until preferred tenderness.

2. Wash and dry Kale leaves. Remove the thick stem and cut into small pieces. Tips – put them in a blender or a food processor and quickly chop into desired pieces.

3. Dry-roast nuts in a heated pan for a couple of minutes. Add Red Wine Vinegar and stir. When dry, immediately add honey and stir for another minute or so. Cool off and chop coarsely.

4. Take out the seeds from the Pomegranate and cut the apples into thin boat slices.

5. Mix everything and pour dressing on top. Stir well.

Enjoy!

 

Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.
#healthbyyou

Now you can also follow the blog on Bloglovin.

 

Vegan Quinoa Sushi

IMG_8542

One of my weak spots, if you can call them that, is for sure sushi. I don’t think it’s a bad thing though, to eat sushi every now and then, and here in San Francisco you can found the most creative sushi rolls that will send you to sushi heaven straight away. But last day, I decided to try to healthify homemade sushi a tiny little bit.

If you make a quick google search on Quinoa Sushi, you will get hundreds of ways of doing it. I went for the easy way, using what I already had at home. Boiled a cup of Tri-Color Quinoa (you can of course use whichever quinoa you have at home) for 15-20 min, added some japanese rice vinegar, salt and just a tiny bit of agave and let it cool down in the fridge.

IMG_8543

The best thing about DIY is that you can fill the rolls with whatever you like. I used celery, carrots, cucumber, avocado and chives. In one of the rolls I also added the Not A Salmon Pate I made a couple of days ago. Lastly, I sprinkled some hemp seed on top (sesame seeds are also delicious on sushi rolls!). Use a sharp and clean knife to cut into preferred sizes of slices.

photo(71)

And lastly, a little bit about Quinoa. Quinoa is one of the most protein-rich foods we can it, and it contains all nine essential amino acids. It’s actually not a grain but a seed and is packed with fibers. For more health benefits, please take a look here (I just realize I’m running out of time).

Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.
#healthbyyou