Stuffed Avocados with Sprouted Quinoa, Tomatoes and Parmezano -
so full of protein, fat, sprouts and fruit, it’ll last you all day!
Prep time: 15 minutes INGREDIENTS
2 ripe avocados – cut in half, fill with quinoa and tomato. sprinkle with Parmezano
2 cups sprouted quinoa (soak 2-4 hours, drain, sprout 12 hours – 1.5 days, washing often)
1 medium-sized tomato, diced
1/4 cup Parmezano – walnuts, nutritional yeast and garlic/lemon (see this blog)
Salt and pepper, to taste
Avocado Selection Tip: Place the avocado in the palm of your hand and squeeze gently. If it gives a little to your touch, it’s ripe and should be used right away. If it feels hard, it’s not ripe, so place in a brown bag and store in a dark place for two days. Don’t refrigerate.
Happy Crackers – adapted from MyNewRoots
2 cups cooked or sprouted brown rice
2 cups sprouted quinoa (Soak seeds one day, sprout 1 -1.5 days)
2/3 cup unhulled sesame seeds, soaked 40 minutes in water
½ cup flax seeds, soaked at least 20 minutes
2 Tbsp. coconut aminos
1 tsp. sea salt
3 Tbsp. flax oil
1. Soak sesame seeds 40 minutes.
2. Place flax seeds in a bowl and cover with ½ cup water. Let soak for at least 20 minutes. At this time you can prepare everything else.
3. Blend all ingredients in a food processor until a dough is created – it should form a ball in the food processor (add water if too dry, one tablespoon at a time).
Spread on parchment paper on dehydrator sheets very thin, with holes in the batter, and score with a knife into crackers shapes: triangles, squares or circles! Flip the sheets at 12 hours.Dehydrate at 105 degrees for 24 hours or until crispy.
Truth Calkins recommends the top 4 grains, in his opinion:
quinoa,his favorite, which was used to increase stamina inPeruvian warriors, a plant, not a grain; use the whole plant, seeds, stalk, the top, a wild plant, hearty, growns at 10,000+ feet, grows in poor weather conditions and harsh environments, loves to adapt, a complete protein, Ph 6.0, high in minerals, more calcium than milk,
- millet, amaranth, buckwheat
and then spelt
The pre-biotic of the quinoa, eaten 1-3 times a week, is like a fertilizer for the acidopholus. energy for the nerves, washes out excess estrogens,or testosterone, helps with serotonin….
4 cups of quinoa, rinsed well, cooked and cooled (He and Ann Marie cook their quinoa. You could sprout it by soaking for 8-12 hours, then sprouting for 1 – 1 1/2 days.)
To cook quinoa in rice cooker add 4 cups of quinoa to 4.5 c of water, put on white rice setting.
On the stove add 4c quinoa to 6.5c water bring to boil and allow to simmer slowly with lid on for 12-15 until water is absorbed and quinoa has expanded with little rings around it
There are no rules here, use what you have, I like crunchy and below is what i used on the video
5 carrots diced
5 stalks celery diced
1.5 apples diced
4oz sugar snap peas diced
1 red bell pepper diced
Fresh organic corn (we didn’t have corn in the video but it is a delightful addition both for flavor and color)
Again this is a large portion but it does keep very well. Basically half and half oil and a small amount (proportionately) of maple syrup. take to work in a jar and leave in the fridge for days when you don’t have time to take lunch. Grab a to go salad and use your own organic dressing.
1/2 cup olive oil
1/2 cup balsamic (I love fig balsamic)
2 tbsp maple syrup
Himalayan salt and pepper to taste
Crushed garlic (optional)
Whisk dressing ingredients together or put in jar and simply shake up (it’s that easy!) Dress only the portion of salad you wish to eat and store remainder separately for up to 5 days (dressing will keep longer). Top with avocado and add some sliced almonds (toasted is nice) or pine nuts and enjoy
You can get more from Shivie here: www.thecookandbutler.com
And on Facebook https://www.facebook.com/timetoocuppy
Luke’s Raw Sprouted Quinoa Salad- Tabouli
Wanted to give you an update that I now have tabouleh usually once a week for dinner.
I put a cup – cup n half chopped parsley
2-3 green onions (leeks)
1/4 cup raw sunflower seeds
1/3 cup almonds ( I heard none are truly raw right now so didn’t right raw beside it)
olive oil and lemon juice
seeds & nuts work for protein and carbs
parsley = 101& vitamin A for 1 cup, vit c 133% Calcium 8% Iron 23%
+ so much more!
There are many options, here are seven whole grains to get you started:
Kamut and Spelt
There’s a very nice, informative paragraph about each one’s nutrients, and how to cook it. But I put them on the blog because you can sprout each one of these. You can even soak and sprout Kamut and Spelt. Soak 8-12 hrs. then sprout 1-1.5 days, just like quinoa!
posted by Samantha, selected from Planet Green Jul 31, 2010 5:07 pm
filed under: Conscious Consumer, Diet & Nutrition, Eating for Health, Food & Recipes, acai, asparagus, carbon footprint, Cherries, chili peppers, environmental footprint, environmental impact, flax, quinoa, wheatgrass
By Rachel Cernansky, Planet Green
We all want to get the most out of what we eat, and a varied diet is always the best way to do that. That said, some foods pack more nutrients per punch than others—here is a look at some that bring the most potent benefits with minimal (for the most part) impact on the environment.
Tart cherries are thought to decrease risk of heart disease, alleviate arthritis pain and gout, and reduce inflammation. They have a few other healthful qualities to boast—plus, 95 percent of the cherries eaten in the U.S. are grown in the U.S., making them a super-eco-food.
It’s a powerful detoxifier, it is rich in chlorophyll, certain amino acids, vitamins and minerals, plus it’s been used to treat gastrointestinal issues, including peptic ulcers, ulcerative colitis, constipation, and diarrhea—and it’s easy to grow yourself, making it just about as local as you can get.
One cup has more than a day’s worth of vitamin K, and is rich in folate, vitamins A, C and B6, thiamin, niacin, tryptophan, and fiber. And the eco-bonus is that it’s another you’re likely to find growing closer to home than some of the other celebrated superfoods.
It’s the only complete-protein grain (that actually isn’t a grain at all), it contains iron, copper, magnesium, potassium, and fiber, and researchers are working throughout South America to make its cultivation more sustainable all the time.
A fish-free way to get those omega 3 fatty acids—growing flax is easier on the environment than fish farming, plus you avoid the nasty chemicals and toxins that make fish oil not such a great bargain.
They may help the body to burn fat.
With 10 to 30 times the antioxidant content of wine and powerful neutralizing effect on free radicals in the body, acai has become one of the most well-known superfoods, and while it’s not grown locally, it is (with most companies, anyway) flash-frozen without chemicals, and is harvested in a sustainable manner by small independent farmers—meaning local economies benefit and the local environment is under good care.
I fell in love with quinoa (pronounced keen-wah) the first time I ever tried it in Ecuador. It’s a staple food of the Quechua, the indigenous people of the South American Andes. The ancient Incas called quinoa the “mother grain” and revered it as sacred.
Technically, quinoa isn’t a grain at all, but the seed of the Goosefoot plant. Grain. Seed. Whatever. I just love its delicate, slightly nutty flavor and the fact that it’s gluten-free. It’s also considered to be a complete protein due to the presence of all eight essential amino acids needed for tissue development in humans. Grains like barley, wheat, and rice generally have less than half the protein of quinoa.
The seeds cook very quickly and always provided a nice, fluffy texture to my stews and soups. The thought of giving up my beloved little grain when I transitioned to a raw foods diet made me very sad. That is, until I discovered that quinoa seeds can be sprouted and eaten as raw, live food in salads and wraps. Turns out, it sprouts almost as quickly as it cooks. Well, not quite, but in 8-12 hours you have little baby quinoa sprouts. Hallelujah for the living mother grain!
For easy directions on sprouting quinoa, check out these Sprouting Instructions from the Sproutpeople®. And, from the basic to fancy schmancy, check out this assortment of sprouting kits.
Here’s a couple of my favorite ways of enjoying quinoa in the raw.
Marinated Quinoa Salad
3 C sprouted quinoa 1/4 C olive oil 1 Tbsp tamari juice of one lemon juice of 1/2 lime 2 cloves garlic, minced handful of fresh mint, rough chopped 10 grape tomatoes, sliced 1/2 onion, diced 1 cucumber, chopped 1/2 C red bell pepper, chopped handful of goji berries
Marinate sprouted quinoa for 20 minutes in olive oil, tamari, citrus juices and garlic. Add mint, tomatoes, onion, bell pepper, goji berries and toss. Serve on a bed of red and green leaf lettuce.
Quinoa Raisin Cookies
yields two dozen
1 C quinoa, soaked overnight and rinsed well 1 C almond meal ** 1/2 C local raw honey or agave nectar 1 C raisins, soaked 2 tsp cinnamon pinch of sea salt
Place quinoa, almond meal, honey, cinnamon and salt in a food processor and process until dough-like. Transfer dough to a large bowl and hand mix in the raisins.
Using a spoon for scooping, place small dollops on a dehydrator tray lined with a Teflex sheet. Use the bottom of a drinking glass to gently flatten. Tip: Wipe the bottom of the glass between cookies to prevent sticking.
Dehydrate at 105 degrees for 4 hours. Remove the Teflex sheet. Dehydrate another 4 hours. Climate, temperature and humidity all affect dehydrating time. The cookies should be crispy on the outside and still moist inside.
**Almond meal is raw, whole almonds that have been finely ground. I like Trader Joe’s brand and you can’t beat the price.
A recently rediscovered ancient “grain” native to South America, quinoa was once called “the gold of the Incas,” who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.
Help for Migraine Headaches
If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.
Quinoa is a very good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis.
For this sweet and tart salad, sprouted quinoa are blended with cranberries, apples and pecans and tossed in a raspberry vinaigrette – a winning combination. Serve over a bed of arugula for lunch or a light supper.
Servings: 6 servings, about 1 cup each
Prep: 20 mins
1/3 cup freshly squeezed orange juice
1/3 cup dried cranberries
3 cups sprouted quinoa (see blog recipe)
1 large Fuji apple, unpeeled, diced
1/2 cup pecan halves, raw and coarsely chopped
3 tablespoons raspberry vinegar
3 tablespoons extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1. Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes.
2. Combine quinoa, apple and pecans in a large bowl; stir gently. Drain the cranberries, reserving the juice. Stir the cranberries into the quinoa mixture.
3. Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Season with salt and pepper. Pour over the salad and stir gently to coat. Refrigerate for at least 30 minutes to allow the flavors to combine. Serve cold or at room temperature.
MAKE AHEAD TIP: Cover and refrigerate for up to 1 day.
Try these ab-flattening foods to boost your abs routine’s effectiveness, control belly bloat, and maintain a healthy metabolism. Here, the top foods for flat abs.
These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They’re also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. “A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain,” says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.
Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.
A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. “A large apple has 5 grams of fiber, but it’s also nearly 85 percent water, which helps you feel full,” explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.
Try for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity.
Most are loaded with fiber, every dieter’s best friend. The more fiber you eat — experts say that it’s best to get between 25 and 35 grams every day — the fewer calories you absorb from all the other stuff you put in your mouth. That’s because fiber traps food particles and shuttles them out of your system before they’re fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. “Antioxidants help improve blood flow, which can help muscles contract more efficiently,” says Dr. Katz.
Try for: At least half a cup daily, or about 30 calories’ worth. Don’t limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.
Their cancer-preventing carotenoids won’t help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day’s fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.
Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.
People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.
Try for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.
Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. “Plus, it’s a simple way to get your vegetables,” says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001).
Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.
Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup.Soak for a day, sprout for a day. Quinoa’s nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice.
Try for: At least one half-cup serving (a third of your whole-grain requirements) per day.
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