Healthy Recipes

Quinoa and Cannelini salad

Ingredients:

Mix in the following ingredients together in a bowl:

  • ½ to 1 cup cooked quinoa
  • A handful of mixed salad greens
  • Finely sliced purple onion
  • 1 chopped tomato
  • Finely shredded purple cabbage
  • Cucumber julienne
  • Cooked organic cannellini beans
  • Wedges of avocado

For Mediterranean flavour: Add olives, parsley, basil, coat’s cheese, olive oil and lemon juice.

For Asian Twist: Add peppermint and coriander leaves, watercress, sesame and olive oil, lime

Juice and Chilli flakes.

method

  • Simply rinse one cup quinoa (red or white or a combination) in a fine mesh strainer,

then bring to a simmer in a pot with two cups of water, cover and cook on low heat for

10 to 15 minutes until liquid is absorbed. Presto!

Zucchini fritters

  • 1 cup grated zucchini
  • 2 medium – large eggs
  • 1 tablespoon olive oil for cooking
  • Sprinkle of nutmeg (optional)
  • Sea salt and pepper to taste

method

  • Combine all ingredients in a medium bowl.
  • Stir until well combined.
  • Heat oil in a large pan over medium-high heat.
  • Mould mixture into medium size balls and press flat into pan.
  • Lightly cook until firm on one side, turn and cook the other side.

Thai lime chicken and sesame stir fry

ingredients

  • 180 g chicken (or seafood or tofu)
  • 1 tablespoon sesame oil
  • 1 cup bean sprouts
  • 1 clove garlic
  • 1 teaspoon minced ginger
  • ½ cup snow peas
  • ½ cup sliced red capsicum
  • ¼ cup slivered almonds
  • 1 tablespoon lemon/lime juice
  • 1 tablespoon organic tamari

method

  • Sauté chicken or alternative with ginger, garlic and organic tamari until cooked but not

browned.

  • Add vegetables and cook for two to three minutes.
  • Sprinkle with almonds before serving

Dress with lemeon juice and sesame oil

Home made hummus

ingredients

  • 450 g cooked chickpeas
  • 1½ tablespoons of tahini
  • 2 cloves of garlic, crushed
  • 2 tablespoons of extra virgin olive oil
  • 3 to 4 tablespoons of lemon juice (to taste)
  • A pinch of sea salt (to taste)
  • 1 teaspoon of ground cumin (optional)
  • ¼ cup of water (to adjust consistency if required)
  • A pinch of ground paprika to serve
  • A pinch of cayenne pepper or finely chopped chilli (optional)

method

  • Place cooked chickpeas and tahini into a food processor.
  • Add garlic, olive oil, 3 tablespoons of lemon juice, sea salt and cumin (if using). Blend

at a low speed until smooth, scraping down the sides if required to combine thoroughly.

  • Gradually add extra water if a smoother consistency is required and more lemon juice

to taste.

  • Spoon into a dish and sprinkle with ground paprika. Cover and refrigerate for the flavours

to combine or until ready to serve.

Variation: Add a pinch of cayenne pepper or finely chopped chilli if a spicier

hommus is desired.

Berry and Quinoa porridge

ingredients

  • ¼ cup of uncooked quinoa flakes
  • ¾ cup of unsweetened almond milk
  • ½ tablespoon of almonds, chopped
  • ½ cup of fresh berries
  • A pinch of ground cinnamon to serve

method

  • Soak quinoa flakes with ¼ cup almond milk overnight in the fridge. This speeds up the

cooking time in the morning.

  • Add soaked quinoa flakes to a small saucepan with the remaining ½ cup almond milk.
  • Heat on low-medium heat until simmering, stirring regularly.
  • Cook for approximately 5 to 6 minutes, or until the porridge is thickened, smooth and creamy.
  • Serve topped with chopped almonds and your choice of berries.
  • Sprinkle with ground cinnamon.

Variations: Use rice milk instead of almond milk if preferred. Add ½ sliced banana or ½

chopped apple instead of berries.

http://www.advancedvitality.com.au/

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