Cooking the quinoa in advance makes this salad especially quick to prepare!
1/2 cup (125 mL) frozen green peas (plus 2 cups/500 mL boiling water to soak peas)
3 cups (750 mL) cooked quinoa, cooled
1 cup (250 mL) red bell peppers, chopped
1/4 cup (60 mL) green onions, thinly sliced
1/2 cup (125 mL) cucumber, seeds removed, diced
1/4 cup (60 mL) green pistachios
1/4 cup (60 mL) shelled hempseed nuts
3 Tbsp (45 mL) parsley, cilantro, or basil, chopped
1/4 tsp (1 mL) sea salt
1/4 cup (60 mL) Simple Cider Vinaigrette (recipe follows)
In bowl, soak frozen peas in boiling water. Let sit until peas have warmed through. Drain peas and pat dry. In large bowl, combine peas with remaining ingredients. Toss through to mix well. Serve immediately or refrigerate in airtight container.
Makes 5 to 6 servings.
For 6 servings, each serving contains: 214 calories; 10 g protein; 7 g fat (1 g sat. fat, 0 g trans fat); 0 mg cholesterol; 26 g carbohydrates; 5 g fibre; 87 mg sodium
This tangy yet simple vinaigrette works well in the quinoa salad, as it doesn’t compete with the other ingredients.
1/4 cup (60 mL) apple cider vinegar
1 tsp (5 mL) Dijon mustard
1/2 tsp (2 mL) sea salt
Freshly ground black pepper to taste
1 1/2 Tbsp (25 mL) pure maple syrup
1/4 cup + 1 Tbsp (75 mL) extra-virgin olive oil
With hand blender or in blender, purée all ingredients except oil. Continue blending and drizzle in oil. Season to taste with additional sea salt and freshly ground black pepper, if desired.
Each 1/4 cup (60 mL) serving contains: 169 calories; 1 g protein; 17 g fat (2 g sat. fat; 0 g trans fat); 0 mg cholesterol; 5 g carbohydrates; 0 g fibre; 788 mg sodium
Source: "Quinoa", alive #333, July 2010
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers. Time saver You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.