Makes: 20 vine leaves
Preparation: 30mns Total: 1.5 hours Benefits: This recipe is usually made with rice but here is a version with fabulous Quinoa! Quinoa wins hands down when it comes to protein, fiber, and overall vitamin content. Vine leaves, whether freshly plucked from grapevines or bottled, can supply your body with a wide range of beneficial nutrients, from omega-3 fatty acids and antioxidants to magnesium and calcium. This is a great recipe for enjoying the benefits of both. Ingredients: Stuffing 2 tablespoons olive oil 2 cloves of garlic, minced 1 yellow onion, chopped 1/3 cup mint leaves, chopped 2 tablespoons dried dill juice of 1 lemon 1 cup mixed quinoa (white and brown), uncooked salt, black pepper, crushed red pepper to taste Grape Leaves 12 to 20 jarred grape leaves, thoroughly rinsed 2 tablespoons olive oil juice of 1 lemon 2 cups of water Directions:
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Makes: 625ml
Preparation: 5mns Total: 10mns Benefits: Many of us are choosing to cut down our dairy consumption these days amidst evidence that its not good for our health. There are a lot of plant milks you can consume instead of cow's milk, but they are generally quite expensive or full of sugar, preservatives, additives and other unhealthy substances. The good news is that plant milks are really easy to make at home and you don't need any special equipment. You only need rice, water and your favorite sweetener to make this delicious rice milk and it's ready in 5 minutes! Ingredients: ½ cup cooked brown rice (100 g) 2 cups water (500 ml) 2 dates (optional) Directions:
Makes: 6/8 burgers
Preparation: 20mns Total Time: 40mns Benefits: Beans are a great food. Gluten-free, full of protein, cheap and super-healthy, all they need is a good recipe to make them into a hearty meal. Combine them with super Quinoa and you have a great meal, packed with proteins and good fiber. Ingredients: 1 1/2 cups (or small can) cooked cannellini beans 1 cup cooked quinoa 1/4 cup gluten-free breadcrumbs 2 shallots, diced 1 garlic clove, minced 1/2 teaspoon fennel, crushed 2 teaspoons cumin healthy handful of parsley, chopped olive oil salt + pepper Directions
** If you are detoxing, omit the oil and soften shallots and garlic in water. Add all the ingredients as per recipe and then place your burgers in the oven, brushing the top with a dash of oil. Makes: 6 servings
Preparation: 40mns Total Time: 120mns Benefits: This fat-free, cholesterol-free, low-calorie soup provides major health benefits from the sweet potato, a much better alternative to normal potatoes. Sweet potatoes are a great source of beta-carotene, vitamin A, and healthy carbohydrates and they don't spike your blood sugar up quickly unlike normal potatoes. Ingredients: 1 1/4 pounds baby beets (10 to 15, depending on size) 6 cups water 3/4 cup pearled barley, rinsed 1 1/4 teaspoons salt, divided 1/4 cup cider vinegar 2 tablespoons extra-virgin olive oil 1 1/2 tablespoons whole-grain mustard 1 tablespoon honey Freshly ground pepper to taste 1 cup thinly sliced celery 1 cup thinly sliced radishes 1/4 cup thinly sliced scallions 1/4 cup slivered fresh basil 1/2 cup walnuts or pecans, toasted (optional) and coarsely chopped Directions:
Makes: 1 Serving
Preparation: 5-7 mns Total time: 5-7 mns Benefits: This is one of my absolute favourite breakfasts! I have it practically every morning and vary the fruits and nuts daily to add variety to my diet. You should prepare it the night before and leave it in the fridge, ready to eat in the morning. It is a prefect combination of proteins (nuts, yoghurt) and carbs (oats), which keeps you fuller for much longer. Oats are a great source of soluble fiber that helps to reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Ingredients: 30g of Oats 120g of low fat organic yoghurt/Greek yoghurt 60g fruits of your choice (try pomegranates, berries, peach/apricots or a mix!) 3-4 pieces of walnuts or almonds chopped, or 1 teaspoon of milled Flaxseed. Directions: Mix the oats, yoghurt and fruits together and place in the fridge overnight. The raw oats will absorb the liquid from the yoghurt and soften, almost like they have been cooked. In the morning remove from the fridge and sprinkle with the nuts. Tip: We love to add a little Cinnamon to the mix. It tastes delicious and its great for Balancing Blood sugar Makes: 4 Servings
Preparation: 15mns Total time: 30mns Benefits: The quinoa seed is high in protein, calcium and iron and is a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. It is a great choice for vegetarians who are looking for protein-rich foods. I love quinoa salad because it is so versatile and works with ANY vegetables that you throw in. Ingredients: 2 cups water 1 cup quinoa 1 pinch salt 1/4 cup olive oil 1/2 teaspoon sea salt 1/4 cup lemon juice or White Balsamic vinegar (I personally prefer the Vinegar) 3 tomatoes, diced 1 cucumber, diced 2 bunches green onions, diced 1 bunch kale/spinach or rocca leaves chopped 1 cup fresh parsley or coriander, chopped (I looooove the coriander!) Directions:
Tip: This salad also tastes delicious with some added dried fruits. I often add Goji Berries as I love the mix of sweet and lemon flavours and the chewy texture. Golden sultanas also work very well! Makes: 4 Servings
Preparation: 40mns Total time: 140mns (includes 60/90mns cooking of Barley) Benefits: As cereal grains go, barley is a winner when it comes to good nutrition. This centuries-old grain is packed with fiber, contains important vitamins and minerals, is low in fat, and, like all plant products, cholesterol-free. Ingredients: 2 red peppers 2 squash Extra virgin olive oil 2 lemons juiced Salt and pepper 2 fresh ginger root Fresh mint 200g Barley 4 plums Directions:
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