Recipes

Superfood: Quinoa Tabouleh

Ingredients:

  • 1 cup Quinoa
  • 2 cups Water
  • 1 ea Small Tomatoes, Fresh, Diced 1/4″
  • 1/2 cup Peeled Cucumbers, Seeded and Diced
  • 1 cup Fresh Italian Parsley, Chopped
  • 2 Tbsp Fresh Mint Bunch, Chopped
  • 1 Tbsp, 1 1/2 tsp Lemon Juice, Fresh
  • 1/2 cup Green Onions, Thinly Sliced
  • 1/4 tsp Salt
  • 1/4 tsp Fine Ground Black Pepper
  • 1/4 cup Canola Oil

Method:

  1. Place quinoa in a pot with water and bring to a boil; lower heat to simmer and cook until tender and outer ring is visible, about 15 – 20 minutes. Drain and chill.
  2. Add the tomatoes, cucumber, parsley, mint, fresh lemon juice and scallions.
  3. Fold in the olive oil to separate the grains. Season with salt and pepper.

Nutrition Facts:

  • Calories: 260
  • Total Fat: 16g
  • Saturated Fat: 1.5g
  • Total Carb: 25g
  • Protein: 6g
  • Dietary Fiber: 4g
  • Sodium: 130mg

Superfood: Orange & Banana Oatmeal Parfait

Ingredients:

  • 4 1/2 cups water
  • 1 1/2 cups quick oatmeal
  • 1/2 cup vanilla yogurt
  • 1 1/2 tablespoons honey
  • 1 ea medium banana, sliced
  • 2 ea orange sections
  • 1 tablespoon, 1 teaspoon grated orange peel

Method:

  1. In a medium sauce pan, bring water to rapid boil. Slowly pour oatmeal into boiling water, stirring constantly. Return to a boil. Reduce heat and simmer for 8 to 10 minutes, stirring occasionally. Remove from heat and let cool.
  2. Mix the oatmeal, yogurt and honey together. Chop the orange into small pieces. Divide the mixture into 4 bowls or jars. Top each parfait with 2-1/2 tablespoons each of banana and diced orange and 1 teaspoon orange zest. Serve cold.

Nutrition Facts:

  • Calories: 140
  • Total Fat: 2g
  • Saturated Fat: 0.5g
  • Total Carb: 29g
  • Protein: 5g
  • Dietary Fiber: 3g
  • Sodium: 35mg