Quinoa is a versatile grain and easy to prepare.
Recently rediscovered, this ancient cereal is thought to have been the “gold of the Incas”, and is one of the least allergenic of all grains. Quinoa is high in protein, includes all the essential amino acids, is an excellent source of fiber, and a very good source of iron and magnesium. Quinoa is excellent for cognitive support, as it is high in vitamin B-12, which supports brain cells, and manganese, which is an antioxidant. This quinoa pilaf can be a side or a main dish. You can add chicken to this recipe, and/or substitute for the zucchini a variety of different vegetables, such as spinach, chard, artichokes, or carrots.
Preheat oven to 350° F.In fine sieve, rinse quinoa under cold running water 1–2 minutes to remove this grain’s coating of saponin, a bitter, resin-like glucoside, set aside.
On ungreased baking sheet, arrange pumpkin seeds in single layer. Bake for 3–5 minutes, or until slightly darkened in color. Set aside.
Peel and chop shallot. Chop zucchini.
Add quinoa and broth or water to saucepan, bring to boil, and then reduce heat to maintain a gentle simmer. Cover and cook until quinoa is tender and most of the liquid has been absorbed (20–25 minutes).
Meanwhile, in saucepan, heat oil over medium heat. Add shallot and ginger and sauté, stirring often, until softened (3–5 minutes). Add zucchini and stir until tender (5–7 minutes).
When quinoa is cooked, add shallot and zucchini mixture and mix in goat cheese. Stir to fluff, add salt to taste.
Serve hot, topped with toasted pumpkin seeds.
Preparation: 30 minutes
Baked sweet potatoes plus healing herbs make a deeply satisfying dinner or lunch the next day.
White beans, also known as white navy beans, offer numerous health benefits. They are filled with anti-oxidants and are a good source of fiber and protein, and they rank low on the glycemic index. White beans are one of the most concentrated food sources of molybdenum and other trace minerals and are extremely important for good health. Molybdenum is a relatively unknown trace mineral with detoxifying properties. It also aids in the metabolism of fats and carbohydrates. White beans also provide magnesium. One of my daughter Madeleine’s least favorite foods are sweet potatoes. When she was asked to take a taste in the spirit of supporting my cookbook—she loved this dish and she keeps asking for it!
4 sweet potatoes
4 tablespoons coconut oil
1 cup walnuts
2 shallot, diced
2 garlic cloves
1 can or 2 cups cooked white beans
2 bags raw baby spinach
1 teaspoon cinnamon
½ teaspoon nutmeg
Preheat oven to 400°F.
Coat sweet potatoes with 1 tablespoons coconut oil. Prick with a fork, and bake, uncovered, 45 minutes to 1 hour.
Finely chop walnuts and toast them in a dry skillet over medium heat, stirring frequently, set aside. Peel and dice shallot. Peel and mince garlic. Rinse and drain beans. Chop spinach. Juice lemon. In a small dish, combine 3 tablespoons coconut oil, cinnamon and nutmeg, set aside.
2 tablespoons coconut oil
2 sprigs fresh rosemary
¼ cup chicken stock
freshly ground black pepper
3 tablespoon coconut oil
Start the beans about 15 to 20 minutes before the sweet potatoes are done. In a large pot or skillet, heat 2 tablespoons coconut oil over medium heat. Add the shallots and cook until translucent, about 5 minutes. Add the garlic and rosemary and cook, stirring, for about a minute. Add the beans and stock, cook for 5 minutes, stirring occasionally. Add the spinach, cover the pan, and cook, stirring occasionally, for about 2 minutes or until the spinach is soft. Remove the rosemary sprigs, stir in the lemon juice, and season to taste with salt and pepper.
1 cup shredded coconut
1 cup parmesan or goat cheese (optional)
To serve, slice each sweet potato lengthwise and open. Spoon cinnamon mixture on each potato, and then spoon on the beans. Sprinkle shredded coconut, toasted walnuts and cheese, if desired, on top.
Preparation: 20 minutes prep; plus 1 hour baking
This dish is visually appealing and very nourishing.
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.
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.
In a small bowl, combine lime juice, vinegar, cumin, oil, and salt; whisk.
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.
Dish onto plates, enjoy!
Preparation: 30 minutes