Browsing Tag

quinoa

Video: Greek Lemon Chicken Soup

Uncategorized By February 29, 2016 No Comments

As you will see in the video – the whole family is ill right now! This Greek Lemon Chicken Soup is a nourishing, delicate recipe that punches with flavour and hopefully makes everyone in my house better! This recipe calls for couscous, but you can replace this with quinoa, orzo or larger-format Israeli couscous.

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Homemade Brown Rice and Quinoa Baby Food

Uncategorized By January 1, 2014 No Comments

Homemade Brown Rice and Quinoa Baby FoodHomemade Brown Rice and Quinoa Baby Food is fun and easy to make – and packs a huge punch for your little one as they begin solid food. You can also make this first food recipe in a rice cooker in bulk and freeze individual spoonfuls in ice cube trays. Once froze, pop the cubes out and keep them together in a big labelled ziplock bag.  Just make sure when you thaw in the microwave that there are no hot spots.

Ingredients:

½ cup brown rice
½ cup quinoa
2 cups purified water or organic free-range chicken stock
1 jar (4 ounces) organic meat baby food, any flavour

Method:

Put the rice, quinoa, and water or stock in a small pan
Bring to a boil over medium heat
Reduce heat to low, cover, and cook for 40 to 50 minutes, until the water is absorbed
Fluff with a fork and add the baby food

Cool before serving

Variation: Add peas, other soft cooked vegetables, or fruit

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Slow Cooker Quinoa Vegetarian Lasagna

Uncategorized By December 6, 2012 1 Comment

Give a cheer for the slow cooker! This recipe is great for those hectic days when you are driving one child to hockey practice and the other to a music lesson. Leftovers are fabulous the next day; it’s a great big pot of love.  This recipe by Linda Reasbeck, PHEc and other fabulous vegetarian dishes can be found in the new Vegetarian’s Complete Quinoa Cookbook (Whitecap Books).

NOTE: Catelli’s Healthy Harvest line features whole-grain lasagna noodles. Be sure to choose a pasta sauce that lists tomatoes as the first ingredient.

1 can (19 oz/540 mL) mixed beans, well rinsed and drained
2 2/3 cups (650 mL) pasta sauce
2/3 cup (160 mL) canned diced tomatoes
3/4 cup (185 mL) quinoa, rinsed and drained
2 tsp (10 mL) Italian seasoning
1 tsp (5mL) dried oregano leaves
8 uncooked lasagna noodles, preferably 100% whole grain
1 cup (250 mL) sliced white or cremini mushrooms
2 cups (500 mL) cooked chopped spinach leaves, well drained (or 10 oz/300 g frozen chopped spinach, thawed and well drained)
2 cups (500 mL) fat-free cottage cheese
2 cups (500 mL) grated mozzarella cheese

Method:
Grease a 6­quart (6 L) slow cooker with canola oil.

In a medium bowl, combine the mixed beans, pasta sauce, diced tomatoes, quinoa (yes, it’s uncooked!), Italian seasoning and oregano. Mix well and set aside.

Place one layer of noodles on the bottom of the slow cooker, breaking to fit.

Top with half of the bean–pasta sauce–quinoa mixture.

Top with half of the mushrooms, and half of the spinach.

Top with half of the cottage cheese.

Repeat the layers: noodles, bean–pasta sauce–quinoa mixture, mushrooms and spinach, cottage cheese.

Top with all of the mozzarella cheese.

Cover and cook on Low for 5 hours. (See photo 6.)

To serve:

Let sit for 5 minutes, then scoop out servings. Serve with a mixed green salad.

Makes 10 servings

One serving = 1/10 of the lasagna

Nutrition per serving

322 calories, 17 mg cholesterol, 7 g fibre, 3 g saturated fat, 47 g carbohydrates, 22 g protein, 6 g total fat, 579 mg sodium, 7 g sugars

Excellent source of folate, vitamin D and iron.

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Mexi Meatless Shepherd’s Pie

Uncategorized By December 6, 2012 No Comments

When the Vegetarian’s Complete Quinoa Cookbook arrived at the UrbanMommies offices we got very excited!  It is often difficult to find great recipes for vegetarians.  This Mexican inspired meatless Shepherd’s Pie is packed with healthy ingredients and huge flavour.

recipe developed by Amy Snider-Whitson, PHEc

2lb (1kg) sweet potatoes, scrubbed well and pierced all over with a fork
1 Tbsp (15 mL) canola oil
1 onion, chopped
1 red pepper, diced
2 cloves garlic, minced
2 tsp (10 mL) ground cumin
1 can (19 oz/540 mL) black beans, no salt added, well rinsed and drained
1 cup (250 mL) cooked quinoa made with water (see pages 5–6)
1 cup (250 mL) frozen corn, no need to thaw
1 cup (250 mL) mild or medium salsa, deli-style
1/4 cup (60 mL) light sour cream
1/4 cup (60 mL) finely chopped cilantro
1/4 tsp (1mL) freshly ground black pepper (optional)
1/4 cup (60 mL) thinly sliced green onion or chopped cilantro for garnish

Method:
Preheat the oven to 350°F (175°C). Bake the sweet potatoes for 60 minutes, or until tender. Alternatively, microwave at high for 8 to 12 minutes. Cool until easy to handle.

Lightly grease an 8­cup (2 L) baking dish with canola oil or line with wet parchment paper (see page 10). Set aside.

In a large soup pot or Dutch oven, heat the oil over medium heat. Add the onion, red pepper, garlic and cumin. Cook, stirring often, for 5 to 7 minutes. Stir in the black beans, cooked quinoa, corn and salsa until well combined. Remove from heat.

Pour into the prepared pan. If you used a microwave to cook the sweet potatoes, at this point preheat the oven to 350°F (175°C).

Meanwhile, cut the cooled sweet potatoes in half and scrape out the flesh. Discard the skins. Mash the sweet potato well with the sour cream. Stir in the cilantro. Season with pepper if desired.

For a rustic look (as in the photo), spoon the sweet potato mixture over the quinoa mixture in heaping teaspoonfuls. (If you like more conformity, spoon on and spread out.)

Bake for 30 minutes, or until heated through and bubbly. Sprinkle top of the casserole with green onion or cilantro (if using) to garnish.

Makes 6 cups (1.5L) • One serving = 1 1/2cups(375mL)

Nutrition per serving (1 1/2 cups/375 mL)

413 calories, 2 mg cholesterol, 13 g fibre, 1 g saturated fat, 75 g carbohydrates, 13 g protein, 6 g total fat, 544 mg sodium, 24 g sugars

Excellent source of vitamins A and C

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Fall Quinoa

Uncategorized By October 30, 2011 1 Comment

*1 tbsp olive oil
*Sea salt & pepper to taste
*1 cup quinoa
* 1/2 yellow onion
* 2 cloves garlic, chopped
* 1/2 cup chopped mushrooms (any variety)
* 1/2 cup chickpeas
* 1/2 cup chopped fresh basil
*1/3 cup raisins
*1/3 cup pumpkin seeds or sunflower seeds)
* A few splashes of tamari (wheat-free soy sauce)
* A sprinkle of cayenne
* A sprinkling of sage on top

Directions:
Cook quinoa. Add onions, mushrooms, garlic and chickpeas to a pan with either a tiny bit of oil or just a little water and a few splashes of tamari, and a sprinkling of cayenne. Cook until onions are translucent & all ingredients are starting to brown up a bit.

Add cooked quinoa to onion mixture in pan and mix thoroughly. Remove from heat and put into a large bowl. Add raisins, basil and seeds.

Recipe: Alyssa Schottland-Bauman, Nourished.ca

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Healthy basics to keep stocked in your pantry

Uncategorized By September 12, 2010 1 Comment

Ever look at a healthy recipe and think, ‘Wow.  I’d love to be able to throw some quinoa or kamut into these muffins but I don’t have any…’ 

Our nutrition expert weighs in which healthy basics to keep stocked in your pantry to make your whole family healthier.  You need these things on hand before you can stick them in meatballs, spaghetti sauce or pancakes. And it’s a great excuse to buy funky jars.

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