The Vegetarian's Complete Quinoa Cookbook
Format: PDF / Kindle (mobi) / ePub
Quinoa. Healthy, tasty, versatile-a plant that's a complete protein source-what more can vegetarians-anyone, really-ask for in a food? This book, with over 150 quinoa recipes, shows how to enjoy this natural, functional food that is not only nourishing and flavorful, but loaded with nutrients.
baby spinach. Mound the quinoa in the centre. Sprinkle each serving with 1 Tbsp (15 mL) of the nuts and garnish with tomato wedges. Nutrition per serving 326 calories 7 g total fat 1 g saturated fat 0 mg cholesterol 469 mg sodium 55 g carbohydrates 10 g fibre 10 g sugars 13 g protein Excellent source of vitamin A, folate and iron. This high-protein, all-in-one main course salad is chock-full of fibre and B vitamins. The added heart-healthy benefits of apples and
Quiche VEGETARIANS NEED TO MAKE SURE that the main course, or their chief meal of the day, supplies enough protein to maintain good health. Protein helps your body build and repair all systems, helps to form enzymes and hormones and is needed to help build antibodies to fight off infections. Although quinoa is a complete protein (it contains all essential building blocks of protein, called amino acids), it doesn’t contain high levels of protein. The average adult needs approximately 50 to 175
medium heat. Add the oil and mushrooms. Let the mushrooms sit and brown for about 3 to 5 minutes before stirring. Let brown for another 3 to 5 minutes (see note). 3. Add the onions and garlic and sauté about 3 to 5 minutes, until lightly browned. 4. Add the carrots, thyme, rosemary and pepper. Stir well. Add ¼ cup (60 mL) stock, cover and cook for 3 to 5 minutes, stirring occasionally. 5. Add the frozen edamame and stir until they turn bright green. 6. Stir in cooked quinoa. Crumble the goat
Nutrition per serving 152 calories 6 g total fat 0 g saturated fat 10 mg cholesterol 48 mg sodium 23 g carbohydrates 1 g fibre 12 g sugars 2 g protein Excellent source of vitamin D. A simple spin on a popular recipe and supplying 6 grams of protein per serving (that’s two cookies), this is a great choice as an after-school snack for kids and teens. (See photo.) NOTE: Chocolate lover? You can always add ½ cup (125 mL) of chocolate chunks or chips to the dough. YEAR ROUND
the boiling water, slide a spatula under each. Lift gently and, once clear of the water, support the ramekin with an oven-mitt-covered hand while transferring it to the rack. 1. Place the quinoa in a small saucepan, add the water and bring to a boil. Reduce heat to medium-low and cook covered for 18 to 20 minutes. The quinoa is done when the grains are translucent and all the water has been absorbed. Fluff with a fork, remove from heat and let stand covered for 5 to 10 minutes. 2. Preheat the