This dish is visually appealing and very nourishing.  Flickr user cookbookman17 (CC BY 2.0) In addition to antioxidants, each cup of black beans provides 15 grams of protein and fiber. Black beans also contain small amounts of omega-3 fatty acids about 3 times as much as other beans. The cilantro not only adds depth to the flavor, but also has been shown to aid digestion and sooth inflammation. The cumin enhances the taste of the salad while promoting the assimilation of other foods. You can also substitute or add a variety of other ingredients such as dark green leafy vegetables and scallions.
Prep
Rinse and drain quinoa and beans. In a saucepan, bring broth to a boil, add quinoa, cover and simmer on low heat until all the water is absorbed and quinoa is tender, about 10 – 15 minutes. Allow to cool. Peel and chop avocado. Grate carrots. Chop dates and cilantro. Juice limes. Dressing
In a small bowl, combine lime juice, vinegar, cumin, oil, and salt; whisk. Salad
In a large bowl, mix cooked quinoa, beans, avocado, carrots, dates and cilantro. Pour dressing over quinoa mixture, sprinkle in crumbled goat cheese, toss gently. Serve Dish onto plates, enjoy! Preparation: 30 minutes Serves: 4
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This is a pretty, warm dish, perfect for entertaining or enjoying at home on a cold day Flickr user Michaela Weingartova (CC BY 2.0) The sweet potatoes pair beautifully with the mushrooms and the rich coconut milk sauce. This dish is comprised of healing ingredients that will delight your entire family and impress your guests. You will get plenty of essential amino acids from the quinoa. Chicken and cremini mushrooms provide B-vitamins, particularly B3 (Niacin), which is a powerful antioxidant. Spinach provides vitamins K and A, in addition to calcium, magnesium and zinc. This combination promotes tissue repair and helps to alleviate the damage associated with the aging process.
Prep
Preheat oven to 350°. Cook quinoa according to package directions, enough to make 6 servings. Slice chicken into strips. Slice mushrooms. Peel and slice shallot. Dice sweet potato. Stovetop
In a frying pan, brown chicken in coconut oil on both sides. Add broth, mushroom and shallot, and continue to cook a few minutes longer, stirring frequently. Bake
In a small bowl, whisk coconut milk and another cup of broth. Place sweet potato in baking dish, add chicken mixture, and sprinkle with salt and pepper. Pour coconut milk and broth over. Cover and bake 20 minutes, or until sweet potatoes are soft. Serve 1 tablespoon capers 2 cups baby spinach Just before serving, stir baby spinach into warm chicken and sweet potato mixture. Spoon over quinoa and sprinkle with capers. Preparation: 45 minutes Serves: 6 With a subtle variety of flavors and textures, this lovely frittata is sure to be a hit for breakfast, brunch or even dinner! Flickr user Ting Chen (CC BY-SA 2.0) Cremini mushrooms are high in phytonutrients – be sure to choose mushrooms free of discoloration, as this is an indication of a reduction in phytonutrient content. Surprisingly, cremini mushrooms benefit the immune system to a greater extent, even, than shiitake mushrooms. Cremini mushrooms are high in minerals such as copper and selenium, and B-vitamins such as B2 and pantothenic acid (B5).
Prep
Thinly slice red onion. Slice zucchini and mushrooms. Dice mozzarella. Preheat oven to 350°. Sauté
Sauté onion, zucchini and mushrooms in oil until soft; transfer to shallow baking dish. Bake
Whisk eggs, salt, pepper and turmeric, pour over zucchini mixture. Bake until eggs are nearly set, about 3 minutes. Sprinkle mozzarella and basil on top, return to oven. When eggs are done, remove from oven. Serve Slice and enjoy! Preparation: 30 minutes Serves: 4 Have you ever eaten a cooked radish?  Flickr user Kari Sullivan (CC BY 2.0) They are a surprising addition to this stir-fry, which also uses the often-overlooked radish greens. As members of the cruciferous vegetable family, radishes protect against cancer by providing phytonutrients, fiber, vitamins and minerals. The sweetness of the onion is a nice balance to the peppery radishes. Stir-frys are great, because they are unendingly versatile and cook up rather quickly. Chopping the veggies can take some time, but if you plan ahead you can chop extra veggies for another meal and keep them in the fridge ready for stir-fry any time!
Prep
Cook rice or quinoa according to package directions. Cut radishes into quarters or eights if they are large. Save greens, rinse well and set aside. Peel and thinly slice ginger and garlic. Finely chop onion. Thinly slice sirloin. In a medium bowl, mix curry powder, salt, pepper and turmeric. Toss with sirloin, mix well to coat evenly. Stir-fry
Heat 1 tablespoon butter in a large skillet over medium-high heat. Add sirloin in an even layer and cook, undisturbed, until browned on bottom, about 1 minute. Flip and cook for an additional 30 seconds. Remove from skillet and set aside. Add another tablespoon butter to skillet, reduce heat to low and cook ginger, garlic, onion and radishes, stirring frequently, until onion is soft, about 6 minutes. Add 1 tablespoon honey and increase heat to medium; cook until radishes are glazed, about 2 minutes. Add tamari and balsamic vinegar and simmer until thickened, about two minutes. Add radish greens, snow peas and ¼ teaspoon salt. Continue to cook, stirring frequently, until greens are wilted. Toss in beef to rewarm. Serve Serve over a bed of sprouted rice or quinoa. Preparation: 30 minutes Serves: 4 |
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