Cranberry and Roasted Yam Quinoa Salad

This tasty roasted yam & quinoa salad is tossed in a savory maple-balsamic dressing, sweetened with dried cranberries with a delicious crunch of toasted pumpkin seeds. Enjoy on its own as a simple lunch or as a flavor-packed side dish!

Preparation + Cook Time: 50 minutes

Makes 6-7 servings

Ingredients:

• 1 cup uncooked quinoa
• 1.5 lbs of yams/sweet potatoes, peeled and chopped
• 1/4 cup of red onion, chopped
• 1 Tbsp of olive oil
• 1/2 cup of toasted pumpkin seeds
• 1/4 cup of dried cranberries
• 1/4 cup of fresh parsley, chopped
• maple-balsamic dressing (see below)

Ingredients for the dressing:

• 3 Tbsp of olive oil
• 1/4 cup of balsamic vinegar
• 2 Tbsp of maple syrup
• 2 tsp of dijon mustard
• 1/2 tsp of minced garlic
• salt and pepper to taste

Instructions:

1. Cook the quinoa according to package. When cooked, set aside and cool it.
2. Preheat the oven to 350 Farenheit. Put the yams and red onion on a foil-lined baking sheet. Drizzle with olive oil. Bake for 30 mins. Remove from the oven and let it cool.
3. Prepare the salad dressing by combining all of the ingredients in a bowl. Whisk together and set aside.
4. In a large salad bowl, combine the quinoa, roasted yams and onions, pumpkin seeds, dried cranberries, and fresh parsley. Slowly add in your desired amount of dressing.
5. Season with more salt and pepper if desired.
6. Chill in the refrigerator for an hour. Serve cold.

Benefits of this recipe:

-Yams are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Mediterranean Bowl with Baked Falafel

Mediterranean cuisine is one of my favorites! It’s fresh, flavorful, and healthy. This mediterranean bowl is centered around crispy, baked falafel paired with a delicious tomato-cucumber salad, lemony quinoa with lentils, fresh vegetables, and a creamy tahini dressing to tie all of the flavors together. I experimented with my falafel recipe several times until I felt like I made the perfect baked falafel. This makes a great dinner or lunch. Enjoy!

Preparation + Cook Time: 80 minutes

Makes about 6-7 servings

For the Falafel

Ingredients:

• 1 16 oz Can of Chickpeas, drained
• 1/2 C Raw Walnuts
• 2 T Chickpea Flour
• 2 T Tahini
• 1 C Fresh Parsley
• 1 C Fresh Cilantro
• 1/2 t Minced Garlic
• Salt and Pepper to taste
• 1 1/2 t Cumin
• 1 t Coriander
• Juice of 1/2 a fresh lemon
• 1 T Water
• 1/2 t Baking Soda
• 1 T Olive Oil
• 1/3 C White Onion, chopped

Instructions:

1. Preheat oven to 375 Degrees F.
2. Put all ingredients in a food processor and blend until completely blended.
3. Line a baking sheet with parchment paper. Scoop a large tablespoon of the batter onto the baking sheet and smooth into a ball shape. Continue doing this until all the batter is used. It should come out to about 15 falafels.
4. Bake for 35 minutes.

For the Bowl

Lemony Quinoa and Lentils Ingredients:

• 1/2 C Uncooked Mixed Lentils (I use Sadaf Brand)
• 1 C Uncooked Quinoa
• Juice of 1/2 a lemon
• Salt and Pepper to taste
• 1/2 t Cumin

Tomato-Cucumber Salad Ingredients:

• 3 Roma Tomatoes, chopped
• 1/2 a Large Cucumber, chopped
• 1/3 C Diced Red Onions
• 1/4 C Fresh Mint, chopped
• 1 T Olive Oil
• Salt and Pepper to taste
• 2 T Apple Cider Vinegar
• Juice of 1/2 a lemon

Creamy Tahini Dressing Ingredients:

• 4 T Tahini
• 6 T Olive Oil
• Juice of 1 lemon
• 1 t Minced Garlic
• 1/4 t Salt
• 1/4 t Pepper
• 2 t Dried Parsley
• 2 t Apple Cider Vinegar

Bowl add-ins:

• Mixed greens (spinach, lettuce, etc.)
• Sliced Radishes
• Hummus

Instructions:

1. Cook lentils in 1 1/2 C Water. Bring to a rolling boil. Once boiled, simmer for 25 minutes until the lentils are fully cooked.
2. In a separate pot, cook the quinoa in 2 C Water. Bring to a rolling boil. Once boiled, simmer for 15 minutes until the quinoa is fully cooked.
3. Once the quinoa and lentils are fully cooked, mix them together. Add the juice of 1/2 a lemon juice, 1 t Cumin, and salt and pepper to taste. Set aside.
4. In a bowl, mix together all of the ingredients for the tomato-cucumber salad. Set aside.
5. In a small bowl, whisk together all of the ingredients for the dressing. Set aside.
6. Prepare your bowls! Start with a layer of a handful of mixed greens. Top it with a scoop of the lemony quinoa and lentils, a scoop of the tomato-cucumber salad, a couple of falafels, a Tablespoon of hummus, and some sliced radishes. Drizzle some creamy tahini dressing over the top.

A few of the many benefits of this recipe:

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Parsley relieves bloating, helps reduce bad breath, is a good source of bone-protecting vitamin K, helps balance hormones, and contains immune-boosting Vitamin C.

-Cilantro rids the body of heavy metals, lowers anxiety, improves sleep, lowers blood sugar levels, prevents urinary tract infections, protects against food poisoning. and supports a healthy menstrual function.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

 

 

Curry Spiced Quinoa with Roasted Cauliflower

I love anything with a curry flavor…and this dish definitely has that! This is a satisfying dish packed with the rich flavors of curried quinoa, garam masala-spiced cauliflower, and fresh vegetables and herbs. A bowl of this dish makes a great lunch or a delicious dinner side dish. Enjoy!

Preparation + Cook Time: 75 minutes

Makes about 5-6 servings

Ingredients:

• 1/2 C Green Lentils (uncooked)
• 1 Head of Cauliflower
• 3 T Olive Oil (divided)
• 2 t Garam Masala
• Dash of Salt and Pepper
• 1/2 Yellow Onion, diced
• 1/4 t Minced Garlic
• 1 Red Bell Pepper, chopped
• 1 t Coriander Powder
• 2 t Curry Powder
• 1 C Uncooked Quinoa
• 1 C Canned Coconut Milk
• 1 C Water
• 1/2 C Fresh Cilantro, chopped
• Juice of 1/2 a Lime
• 1/4 C Chopped Cashews

Instructions:

1. Preheat oven to 400 degrees F.
2. Chop the cauliflower into small, bite-sized peices. Line a baking sheet with aluminum foil. Transfer the chopped cauliflower onto the baking sheet. Drizzle with 2 T olive oil, 2 t garam masala, and a dash of salt and pepper. Stir evenly so everything is combined. Bake for 30 minutes.
3. In a medium sized pot, combine the lentils with 1.5 C of water. Bring to a boil. Once boiled, turn to a simmer for 25 minutes until cooked. Set aside.
4. In another medium sized pot, combine 1 C of uncooked quinoa with 1 C canned coconut milk and 1 C of water. Bring to a boil. Simmer for 15-20 minutes until cooked.
5. Heat a skillet on medium. Saute the diced onion in 1 T Olive Oil. Add the garlic and chopped red pepper and cook until browned.
6. Stir in the 1 t coriander powder, 2 t curry powder, and salt and pepper to taste.
7. Now, add the roasted cauliflower, quinoa, and lentils into the skillet. Stir to combine. Add the 1/2 C fresh chopped cilantro, juice of 1/2 a lime, and the 1/4 C chopped cashews. Stir everything and heat for 5 minutes to cook all of the flavors together. Serve up!

Benefits of this recipe:

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

-Cauliflower helps lower cancer risk, fights inflammation, decreases risk of heart disease, provides high levels of vitamins and minerals, improves digestion and detoxification, helps balance hormones, and preserves eye health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Mexicana Nourish Bowl

This is a tasty and savory bowl to make for dinner that everyone will love. The flavors are inspired by Tex-Mex style food, and are made with clean and healthy ingredients. Enjoy!

Preparation + Cook Time: 80 minutes

There are 4 main parts to this bowl that you will have to prepare: Spanish Quinoa, Lime Roasted Corn, Black Bean Fajitas, and Homemade Guacamole.

For the Spanish Quinoa:

Ingredients:

• 1 C Uncooked Quinoa
• 1 14.5 oz Can of Chopped Tomatoes
• 1 1/2 C Vegetable broth
• 1 T Olive Oil
• 1/2 of 1 Yellow or White Onion
• 2 Cloves of Garlic, Chopped
• 1 t Cumin
• Dash of Salt +Pepper

Instructions:

1. Heat the olive oil on medium heat in a large pot. Sauté the onions and garlic. Cook until golden brown.
2. Add all of the rest of the ingredients to the pot. Turn the pot up to a boil. Once it’s boiling, let the ingredients simmer. Cook for about 20 minutes until the quinoa is fully cooked. There should be no leftover liquid in the pot.
3. Season with more salt + pepper if needed. Set quinoa aside.

For the Lime Roasted Corn:

Ingredients:

• 4 Corn on the Cob
• 1 T Olive Oil
• Juice from 1/2 of a Lime
• Dash of Chili Powder
• Dash of Salt + Pepper

Instructions:

1. Preheat the oven to 400 Degrees Fahrenheit.
2. Remove the corn from the husks.
3. In a small bowl, combine the olive oil, lime juice, chili powder, and salt + pepper. Whisk with a fork to evenly mix all ingredients.
4. Place each corn on the cob on an individual piece of aluminum foil. Brush the corn with the lime-olive oil mixture. Wrap each corn on the cob in its piece of foil, and place into the oven rack. Cook for 40 minutes.
5. Remove from the oven and let it cool off for several minutes. Before your bowls are ready to serve, cut the corn off of the cobs with a serrated knife.

For the Black Bean Fajitas:

Ingredients:

• 1 Red Bell Pepper
• 1 T Olive Oil
• 2 14.5 Cans of Black Beans
• 1/2 C Mild Salsa or Pico de Gallo

Instructions:

1. Heat the olive oil on medium heat in a wok. Add the red bell pepper and sauté until cooked.
2. Drain and rinse the 2 cans of beans. Add to the wok.
3. Add the salsa to the wok as well. Stir all the ingredients together. Simmer for 10 minutes. Set aside.

For the Homemade Guacamole:

Ingredients:

• 2 Avocados
• 1/4 C Chopped Red Onion
• 1 Medium Tomato, Chopped
• 2 Cloves of Garlic, Chopped
• 1/3 C Chopped Cilantro
• Juice of 1/2 a Lime
• Dash of Chili Powder
• Dash of Salt + Pepper

Instructions:

1. In a bowl, mash the avocados until there are no large chunks.
2. Add all of the rest of the ingredients to the bowl. Stir until combined. Set aside.

Extra Toppings:

• 1 Lime, cut into slices
• 2 Green Onions, chopped
• 1/2 a Head of Iceberg Lettuce, chopped

Preparing your bowl:

I like to serve these Mexicana Nourish Bowls in pasta bowls, but you can also serve on a plate if you prefer. Give each bowl a large scoop of each item: Spanish Quinoa, Lime Roasted Corn, Black Bean Fajitas, and Homemade Guacamole. Add some chopped iceberg lettuce, green onions, and a lime for some extra flavor.

Benefits of this recipe:

-Black Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Avocado protects heart health, aids in better digestive health, protects from diabetes, balances hormones naturally, and boosts your mood. It is also great for keeping your hair, skin, and eyes healthy.

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, reduces diabetes risk, and contains disease-fighting antioxidants.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

 

Super Green Quinoa Salad

This is a very light and easy quinoa salad that everybody will love. I recommend keeping it in the fridge and serving it chilled. It will stay fresh in the fridge for about 5 days. Enjoy!

Preparation + Cook Time: 30 minutes

Makes about 3-4 servings

Ingredients:

• 1 C Quinoa (uncooked)
• 3 C (packed) Spinach
• 1/2 C Fresh Cilantro
• 1/4 t Minced Garlic
• 4 T Olive Oil
• Juice of 1/2 a Lime
• 1/4 C  Chopped Red Onion
• 1/2 C Chopped Cucumber
• 1/2 C Canned Organic Sweet Corn, Drained
• 1/3 C Toasted Pine Nuts
• Salt and Pepper

Instructions:

1. Cook the 1 C quinoa in 2 C of water. This should take about 15 minutes.
2. While the quinoa is cooking, prepare the green sauce. In a food processor, blend the spinach, cilantro, minced garlic, olive oil, lime juice, salt and pepper to taste, and 2 T of water. The sauce should be almost completely liquified- There should be no large chunks of spinach. Set aside.
3. Once the quinoa is cooked, put it in a bowl and let it cool.
4. Add the chopped red onion, chopped cucumber, organic sweet corn, and toasted pine nuts into the quinoa bowl. Slowly stir in the green sauce until the quinoa is covered evenly. Add salt and pepper as needed.
5. Chill the quinoa salad in the refrigerator until it is ready to be served.

*If you would like to include more protein to this quinoa salad, it tastes great with chickpeas added to it.

Benefits of this recipe:

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

-Spinach aids in detoxifying the body and supporting liver function. It is a great source of fiber, boosts immunity, preserves skin health, and defends against heart disease.

The information on the benefits of the ingredients was researched from http://www.draxe.com