Healthy Cooking Recipes: Clean Eating Edition: Quinoa Recipes, Superfoods and Smoothies
12 large shrimp, cleaned, deveined and cooked
1 ½ cups broccoli florets
4 cloves of garlic, minced
1 cup brown rice, cooked
1 tbsp peanut oil
2 tbsp peanuts, finely chopped
soy sauce, to taste
Preparation:
Heat the peanut oil in a large skillet. Once the oil is hot, sauté the garlic for about 2 minutes, stirring occasionally. Add the broccoli florets and cook for another 5 – 8 minutes, stirring regularly until the broccoli is crisp-tender. Add the rice and shrimp and cook for another 4 – 5 minutes or until all ingredients are heated through. Season to taste with soy sauce, divide among four individual bowls and serve hot, topped with chopped peanuts.
Moroccan-Style Chicken with Quinoa
Number of servings: 6
Ingredients:
1 lb chicken breast, boneless and skinless, cooked
1 cup water
½ cup dry quinoa
juice of 2 lemons
1 tbsp olive oil (use extra virgin olive oil)
1 tsp cumin
½ tsp cinnamon
2 tbsp raisins
2 tbsp fresh mint, chopped
salt and black pepper, to taste
lemon wedges, for garnish
Preparation:
Bring 1 cup water and ½ cup quinoa to a boil in a small saucepan; reduce to a simmer and cook, covered for 10 – 15 minutes, or until all of the water has been absorbed. Reheat the chicken breast and divide into four roughly equal servings. Fluff the quinoa with a fork and add the mint, lemon juice, olive oil and raisins. Stir well to combine and season to taste with salt and black pepper. Divide the quinoa among four individual plates, top with the chicken breast and serve with lemon wedges on the side.
Cauliflower and Chickpea Curry
Number of servings: 4 (6 if served as a side dish)
Ingredients:
1 ½ cups cauliflower, chopped
½ cup cooked chickpeas, canned or homemade, drained and rinsed
1 cup cooked brown rice
1 small white or yellow onion, diced
2 tbsp raisins
1 tbsp vegetable oil
2 tsp curry powder (or more to taste)
1 – 2 green onions, sliced
salt, to taste
Preparation:
Heat the vegetable oil in a large skillet or saucepan. Once the oil is hot, add the onion and sauté for 2-3 minutes or until it starts to turn translucent. Add the curry powder and cook for another 1-2 minutes, stirring occasionally. Next, add the chickpeas, raisins and green onions and cook for 3 – 5 minutes or until all ingredients are heated through. Season to taste with salt and curry powder and serve over the cooked brown rice.
Pasta with White Beans, Tomatoes and Basil
Number of servings: 4
Ingredients:
1 cup cooked white beans (cannellini, etc.), drained and rinsed
½ cup dry whole grain penne or fusilli
1 cup halved cherry tomatoes (diced Roma tomatoes may be substituted)
3 tbsp roughly chopped fresh basil
1 clove of garlic, crushed
2 tbsp balsamic vinegar or red wine vinegar
2 tbsp Parmesan or Romano cheese, grated
1 tbsp olive oil (use extra virgin olive oil if possible)
Salt and black pepper, to taste
Preparation:
Cook the whole grain pasta as per the directions on the package and toss with the white beans, chopped basil, tomatoes, crushed garlic, olive oil and vinegar. Season to taste with salt and black pepper and serve topped with grated Parmesan or Romano cheese.
Sardine Sandwiches
Number of servings: 4
Ingredients:
2 cans sardines in olive oil
8 slices of whole grain bread, toasted
2 tbsp pickles (your choice), drained and finely chopped
1 tbsp minced red onion
2 tbsp mayonnaise
1 tomato, thinly sliced
1 avocado, sliced
2 cups arugula or spinach
Salt and black pepper, to taste
Preparation:
Drain the sardines and place in a small bowl, along with the mayonnaise, minced red onion and chopped pickles. Mix well to combine and season to taste with salt and black pepper. Divide the sardine mixture among four slices of bread and top with tomato slices, arugula or spinach leaves and avocado slices before adding another slice of bread and serving.
Stuffed Tomatoes
Number of servings: 8
Ingredients:
8 medium-sized tomatoes
2 ½ cups cooked brown rice
1 cup toasted pine nuts
1 cup chopped fresh basil
1/3 cup olive oil
salt and black pepper, to taste
Preparation:
Start by preheating your oven to 400 F. Slice the tops off of each tomato and scoop out most of the flesh (a grapefruit spoon works well for this). Mix together the brown rice, pine nuts, basil and olive oil and season to taste with salt and black pepper. Fill each tomato with the rice and pine nut mixture. Place the tomatoes on a lightly oiled baking sheet and bake for 20 minutes. Serve hot or cool and serve at room temperature.
Sesame Noodles with Vegetables
Number of servings: 4
Ingredients:
4 cups cooked soba (Japanese buckwheat noodles) – about 6 oz uncooked*
4 cups baby spinach
1 cup shelled edamame (green soybeans)
2/3 cup of strong, freshly brewed green tea
2 tbsp toasted sesame oil
3 cloves of garlic, minced
1” inch long piece of fresh ginger, peeled and minced or crushed
2 medium size zucchini or yellow crookneck squash, halved lengthwise and sliced about ¼” thick
2 tsp sesame seeds
juice and zest of 1 lemon
soy sauce, to taste
* whole grain fettuccine may be substituted if you can’t find soba noodles
Preparation:
Heat 1 tbsp of sesame oil in a large skillet and sauté the garlic for about 1 minute, then add the ginger and cook for another minute. Add the sliced zucchini or yellow squash and sauté for another 3 minutes, until the zucchini is crisp-tender.