Lemony Kale Salad (added May 1, 2012)
1 bunch fresh kale
Freshly squeezed juice from 1/2 lemon
1 tbsp olive oil
1 navel orange, peeled and bitter white pith removed
1 tsp. maple syrup
Sea salt
Freshly ground black pepper
1/4 cup pumpkin seeds, toasted
Trim kale, removing stalks. Stack leaved one on top of the other, and thinly slice crosswise into ribbons. Wash and spin dry. Place in large bowl.
Drizzle lemon juice, olive oil and a little salt. Using your fingertips, massage leaves until kale begins to soften and wilt. Salad can be made up to this point and refrigerated for up to 2 days.
Cut peeled orange into segments and add to salad. Drizzle with maple syrup. Toss together to coat evenly. Add sea salt and fresh pepper to taste. Sprinkle with pumpkin seeds just before serving.
Makes: 4 servings. Each serving contains: 171 calories; 5 g protein; 11 g total fat; 17 g carbs; 4 g fibre; 39 g sodium.
Quinoa Bean Salad
1 cup water
½ cup quinoa
19 oz can chickpeas, drained and rinsed
14 oz ca kidney beans, drained and rinsed
1 cup sliced green bell pepper
1 cup diced celery
¾ cup chopped red onion
½ cup apple cider vinegar
¼ cup olive oil
2 tsp minced fresh garlic
2 tsp dried oregano
½ tsp ground black pepper
Bring the water and quinoa to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 4 minutes. Fluff with a fork and allow the quinoa to cool.
Combine the quinoa, chickpeas, kidney beans, green pepper, celery and onion in a large bowl.
In a small bowl mix the vinegar, oil, garlic, oregano and black pepper until well blended.
Add the dressing to the salad, mix well and serve immediately.
Lentil Quinoa Soup
1 tbsp olive oil
1 onion, chopped
2 garlic cloves, chopped
2 carrots, chopped
1-1/2 cups green lentils
½ cup quinoa
2 tbsp paprika
1 tsp crumbled dried mint
¼ tsp hot pepper flakes
6 cups vegetable stock
1 can (14oz) tomato sauce
1/3 cup greek yogurt
1 lime or lemon, cut into wedges
In large, heavy saucepan, heat oil over medium low heat, cook onion, garlic and carrots, stirring occasionally for 5 minutes.
Stir in lentils, quinoa, paprika, mint and hot pepper flakes; cook, stirring for 5 minutes or until onion is softened and paprika has deepened in colour.
Pour in 6 cups stock; bring to a boil. Reduce heat, cover and simmer for 40-50 minutes, or until lentils and quinoa are tender.
Stir in tomato sauce; bring to simmer, adding more stock if thinner soup is desired. Ladle into bowls; garnish with yogurt. Serve with lime wedges to squeeze into soup.
Makes 6 servings
Per Serving:
360 calories
8 g fat
21 g protein
54 g carbohydrate
very high source of fiber
excellent source of iron