Quinoa Vegetable Pilaf

This is a great recipe that you can tweak by adding your favorite veggies. Quinoa is an ancient food eaten as a grain and used by the Incas in Peru in 3000B.C. and has been cultivated outside of South America only recently. It is pronounced “keen-wah” and is technically not a grain but a seed. It has a very mild flavor and is a good substitute for some of the other starchy grains that you may be used to eating. If you have never eaten it, you should definitely give it a try! Quinoa has a mild flavor and is very versatile. This is a very basic recipe that I like because the quinoa a slightly toasted and crunchy. Quinoa it is a good source of protein, as well as calcium and iron. This is a quick easy recipe that shouldn’t take longer than 25 minutes altogether… this recipe is meat and dairy free…
The bare bones of this recipe:
• 1 cups quinoa
• ½ cup celery, trimmed & chopped
• ½ cup sweet red pepper, chopped and diced
• 1 Tbsp olive oil
• 2-3 garlic cloves OR ½ tsp garlic powder
• ½ tsp mustard seeds
• 1 bay leaf
• ¼ tsp turmeric
• ½ tsp graded coriander
• ¼ tsp cumin
• ¼ tsp thyme
• ½ tsp salt
• 1 ¾ cup water or soap stock
• Optional: 2 cups of chopped spinach or ¼ cup minced parsley or cilantro
Directions:
1. Rinse quinoa twice and leave in drain in a fine sieve
2. Heat oil on medium heat in a 3-4 quart sauce pan or sauté pan
3. Add minced garlic and mustard seeds and sauté for 1 minute
4. Add chopped celery, red pepper and sauté for 2 minutes… if more moisture is needed add a Tbsp or 2 of water
5. Mix in bay leaf, turmeric, coriander and cumin
6. Turn the heat to medium high and add quinoa and stir until it is dry and popping
7. Then add 1 ¾ cup water and salt. Bring to a boil, cover and simmer for 12 minutes…
8. Stir in any optional greens or chickpeas (if allowed)

Enjoy!

Beth

GARLIC MASHED POTATOES FOR SUNDAY DINNER? The key to substituting vegetables for a starch is texture! TIP: steam longer for a smooth and creamy side dish.

CAULIFLOWER MASH
1. Remove most of the stems and steam cauliflower(20 min)
2. Pour your soft veggies in food processor-press puree
3. add 2 oz almond milk/coconut milk/rice milk
4. 1Tbsp minced garlic
5. tsp celtic salt
6. 1Tbsp olive oil
7. diced cilantro (large sprig)
8. press puree

IT'S THAT SIMPLE!

I served with wilted kale (garlic and oil) and roasted brussel sprouts after a brief steam.

PREP TIME IS FAR LESS THAN ACTUAL MASHED POTATOES- SO TEST IT OUT WITH THE FAMILY.

Balsamic Roast Chicken (44/4/11)

Serves 6 Ingredients

1 whole chicken, about 4 pounds
1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
1 garlic clove
1 tablespoon olive oil
1/8 teaspoon freshly ground black pepper
8 sprigs fresh rosemary
1/4 cup balsamic vinegar
¼ cup stevia

Directions

Preheat the oven to 350 F.

Rinse the chicken inside and out with cold running water. Pat it dry with paper towels.
In a small bowl, mince together the rosemary and garlic. Loosen the chicken skin from the flesh, and rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Put 2 rosemary sprigs into the cavity of the chicken. Truss the chicken.
Place the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes. Whole chicken should cook to an internal temperature of 180 F. Baste frequently with pan juices. When browned and juices run clear, transfer the chicken to a serving platter.

In a small saucepan, combine the balsamic vinegar and stevia. Heat until warmed but don't boil.

Carve the chicken and remove the skin. Top the pieces with the vinegar mixture. Garnish with the remaining rosemary sprigs and serve immediately.


Chili (20/27/8)

Serves 8 Ingredients

2 pound extra-lean ground turkey
1/2 cup chopped onion
6 large tomatoes
2 cups canned kidney beans, rinsed and drained
1 cup chopped celery
1 1/2 tablespoons chili powder or to taste
Water, as desired
Jalapeno peppers, seeded and chopped, as desired

Directions

In a soup pot, add the ground turkey and onion. Over medium heat sauté until the meat is browned and the onion is translucent.

Drain well.

Add the tomatoes, kidney beans, celery, and chili powder to the ground turkey mixture. Cover and cook for 10 minutes, stirring frequently. Uncover and add water to desired consistency. Cook for at least 10 minutes more to allow the flavors to blend.
Ladle into warmed bowls and garnish with jalapeno peppers, if desired. Serve immediately.







Grilled Chicken Salad w/ Olives and Oranges (29/14/7)

Serves 4 Ingredients

For the dressing
o 1/2 cup red wine vinegar
o 4 garlic cloves, minced
o 1 tablespoon extra-virgin olive oil
o 1 tablespoon finely chopped red onion
o 1 tablespoon finely chopped celery
o Cracked black pepper, to taste
o 4 boneless, skinless chicken breasts, each 4 ounces
o 2 garlic cloves
o 8 cups leaf lettuce, washed and dried
o 16 large ripe (black) olives
o 2 navel oranges, peeled and sliced

Directions

To make the dressing, in a small bowl combine the vinegar, garlic, olive oil, onion, celery and pepper. Stir to mix evenly. Cover and refrigerate until needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler
pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Rub the chicken breasts with garlic, then discard the cloves. Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

Arrange 2 cups lettuce, 4 olives and 1/4 of the sliced oranges onto 4 plates. Top with 1/4 of the chicken strips and drizzle with dressing. Serve immediately.

Your Gatorade drink looks great! Thanks for posting!



Mediterranean Style-Grilled Salmon (28/2/13)

Serves 4 Ingredients

o 4 tablespoons chopped fresh basil
o 1 tablespoon chopped fresh parsley
o 1 tablespoon minced garlic
o 2 tablespoons lemon juice
o 4 salmon fillets, each 5 ounces
o Cracked black pepper, to taste
o 4 green olives, chopped
o 4 thin slices lemon

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. In a small bowl, combine the basil, parsley, minced garlic and lemon juice. Spray the fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal amounts of the basil-garlic mixture. Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on aluminum foil. Move the fish to a cooler part of the grill or reduce the heat. Grill until the fish is opaque throughout when tested with the tip of a knife and an instant-read thermometer inserted into the thickest part of the fish reads 145 F (about 4 minutes longer). Remove the salmon and place on warmed plates. Garnish with green olives and lemon slices.

Spicy Shrimp and Black Bean Ceviche (26/16/8)

Ingredients:
• 1 pound small peeled and deveined shrimp
• 1/2 cup diced red onion
• 3/4 cup diced tomato
• 1/4 cup diced green or yellow bell pepper
• 1 tablespoon chopped fresh chilies (or yellow wax hot or jalapeño), seeded and ribbed
• 3/4 cup fresh lime juice (5 to 6 limes)
• 2/3 cup drained and rinsed black beans
• 2 tablespoons chopped fresh cilantro
• 1/2 teaspoon sea salt
• 1/2 teaspoon ground pepper
• 1/4 cup extra virgin olive oil

Method:

Blanch shrimp 1 minute in a large pot of boiling, salted water. Remove to a shallow dish with onion, tomato, bell pepper, chilies and limejuice. Combine well and refrigerate 4 to 6 hours, stirring once or twice. Before serving, toss in black beans and cilantro, season with salt and pepper, and drizzle with olive oil. Serve with tortilla chips or sliced cucumbers for lower carbohydrate count.

Coconut Red Curry Chicken

Makes 4 Servings
• 3 teaspoons coconut oil
• 1 lb organic free-range boneless chicken breast halves, cut into ¼ inch thick
• 1 tablespoon minced fresh ginger
• 1 medium bell pepper
• 1 medium red onion
• 3 garlic cloves minced
• 1½ teaspoons red curry paste (Thai Kitchen)
• 1 cup unsweetened coconut milk
• 2 teaspoons fish sauce
• ½ teaspoon monk fruit extract
• 2 tablespoons chopped fresh cilantro

Heat 2 teaspoons of the coconut oil in a large skillet over medium heat and add in chicken and cook until no longer pink.

Transfer the chicken to a plate and reserve.

Add remaining teaspoon of coconut oil to skillet and heat. When hot- add in garlic, bell pepper, onion and ginger and cook until slightly softened about 3 minutes.

Then add in red curry paste and cook for 1 minute. Reduce to medium low heat and add in chicken and coconut milk and simmer for about 2 minutes. Then remove from heat and add in fish sauce, monk fruit extract and cilantro.

Each serving is 190 calories/24g protein/7g carbs/7g fat