Quinoa is not only high in protein, but it’s also a complete protein that includes all nine essential amino acids. The pomegranate arils (seeds) are a powerhouse source of antioxidants, fibre and vitamins C and K.
3 tsp (15 ml) extra-virgin olive oil, divided
1 small onion, diced
1/3 cup (80 ml) quinoa
2/3 cup (160 ml) vegetable stock
1 1/2 Tbsp (30 ml) diced dried apricots
2 Tbsp + 1 tsp (45 ml) pomegranate seeds
3 tsp (15 ml) chopped fresh mint
3 tsp (15 ml) chopped fresh coriander
1/2 Tbsp (30 ml) chopped fresh parsley
1 green onion, trimmed and finely sliced
Pinch ground cinnamon
1/2 tsp (2 ml) finely grated lemon zest
Freshly ground black pepper, to taste
1. Heat 1 tsp (5 ml) olive oil in medium-sized saucepan over medium heat.
2. Add onion and sauté, stirring frequently, until golden brown, about 10 minutes.
3. Stir in quinoa and vegetable stock and bring to a boil. Cover, reduce heat to a simmer and cook for 10 minutes.
4. Turn the heat off, keeping saucepan covered and on burner, allowing the residual heat to continue cooking quinoa until all liquid has been absorbed, about 4 minutes. If there is still a little bit of water that has not been absorbed, leave saucepan covered on burner for another 3 to 5 minutes.
5. Meanwhile, in small bowl, pour enough hot tap water over apricots to just cover them. Soak for 5 minutes, then drain.
6. Remove quinoa from burner and stir in remaining 2 tsp (10 ml) olive oil, apricots, pomegranate seeds, mint, coriander, parsley, green onion, cinnamon, lemon zest, salt and black pepper. Serve warm or at room temperature.
Each serving contains: 833 kilojoules; 5 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 26 g carbohydrates; 4 g fibre; 76 mg salt
source: "Be Mine, Vegetarian Valentine", alive Australia #14, Summer 2013
A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavoured with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favourite. Cut back on the red pepper flakes if you prefer a less spicy version. Chocolate contains tryptophan—an essential amino acid—that helps our brain produce serotonin. Eating chocolate is a delicious way to get a mood boost, which can help lift our spirits when sunlight levels are low. Food of the Gods In the taxonomy of plants, the cacao plant, from which chocolate is derived, is called Theobroma cacao. Theobroma comes from Greek for “food of the gods.” Cacao comes from the Mayan word for the plant.
Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment. Juniper has a strong and piney flavour and lends a unique tang to this dish. It also contains antioxidants with anti-inflammatory properties. Be sure to capture the juices that arise during steaming. No mortar and pestle? Crush juniper berries by laying them between two sheets of parchment and bashing them gently with a rolling pin.
Escarole is a bitter green that stands up to heat and is suitable for grilling, braising, or using in soups. In this salad, it’s broiled with radishes before being dressed in a sweet, garlicky dressing that cuts the bitterness. Escarole is high in folate (vitamin B9), important in red blood cell formation, and vitamin A, important in immune function and eye health. Like kale and other cruciferous vegetables, it’s also very high in vitamin K, which assists in blood clotting. Bitter green substitutes If you can’t find escarole, use frisée (also called curly endive), mustard greens, or radicchio. Romaine also stands up to heat well and makes a good substitute, but it lacks the characteristic bitterness of the others.
In Japan, it’s a custom to eat kabocha squash on the day of the winter solstice as a symbol of good health. In fact, kabocha squash contains cancer-fighting antioxidants such as beta carotene and lutein. It’s also full of fibre and vitamins A and C. We’ve made a roasted version dressed in a sweet and tangy marinade that’s sprinkled with sesame seeds before roasting in the oven. The remaining marinade, full of ginger, tamari, and red pepper flakes, is used as a dressing to further flavour the squash. Know your squash You’ll recognize kabocha squash by its dark green rind and round shape. Its yellowish-orange flesh is sweeter than other types and has been likened to a cross between sweet potato and pumpkin. The rind is quite hard but is edible when cooked. Wash squash well and take care while cutting. You can microwave the whole squash for 4 to 5 minutes prior to cutting to help soften the rind and make things a bit easier.