Thai Peanut & Quinoa Salad | an introverted blogger

 

Here is a delightful recipe, full of flavor,  packed with vegetables and quinoa. I’m always looking for creative and tasty ways to eat as many veggies as I can. Head over the Introverted Blogger’s page for this recipe.


Original article…

Dinner in our home starts off with a salad at the table. Always. Typically it is a garden salad, but on occasion I will try to jazz things up and make something different. Sometimes the new salads …

For the rest of the article and the recipe follow this link:

Thai Peanut & Quinoa Salad | an introverted blogger

Just thought you should know…10 Creative Ways to Eat Veggies for Breakfast

I’m an intermittent faster, so I don’t eat breakfast. However, I know most people do. So, inspired by my CRON diet article, I decided to repost this article, which highlights ways to eat veggies for breakfast. You really can’t eat too many vegetables. If my research into caloric restriction taught me anything, it’s the importance of eating LOTS of veggies!


HERE’S THE ORIGINAL ARTICLE

If you’re anything like me, you grew up on cold, processed cereal, milk, toast and maybe orange juice as a standard breakfast. On weekends, maybe we had pancakes or eggs, or went out to eat. Fruit and granola with yogurt or oatmeal is also a popular standby for breakfast. Most people don’t think of eating a lettuce salad or heaping bowl of veggies for breakfast.

But, maybe we should. Calorie for calorie, veggies give you the most “bang for your buck.” Generally, you can eat unlimited amounts of non-starchy veggies every day. They are the most nutrient dense foods we can eat. While low in calories, veggies are also low in net carbohydrates,  high in fiber and power packed with vitamins, minerals, and phytonutrients, making them an AMAZING way to start the day, to increase your energy, and give your brain a boost, especially if you’re not a morning person.

(…Like me- I HATE mornings!)

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So, other than adding them to omelets, what’s the best way to eat veggies for breakfast? In an effort to include more veggies in my diet, I went searching for breakfast salad recipes to include in my daily meal plan. I thought I’d share what I found with all of you.

Below, you’ll find five breakfast salads and five breakfast bowls, all highlighting veggies as one of the main ingredients. Enjoy and namaste my friends.

Brainy Breakfast Salad

Super Healthy Kids

brainy breakfast salad

INGREDIENTS:

  • 1 avocado
  • 1 apple
  • 1 TBL raisins
  • 1 TBL Walnuts
  • 1/2 TBL honey
  • 1 teaspoon vanilla
  • 1/4 tsp cinnamon

For the complete recipe, FOLLOW THIS LINK.

Avocado Citrus Crunch Salad

with Oat Croutons

and Buttermilk Drizzle

How Sweet Eats

INGREDIENTS:

1 to 2 cups of torn butter lettuce
1 avocado, sliced
1 grapefruit, segmented
1 naval orange, segmented
1/4 red onion, thinly sliced

oat croutons
1/2 cup rolled oats
1 1/2 tablespoons sunflower seeds
1 1/2 tablespoons sliced almonds
3 garlic cloves, thinly sliced
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons maple syrup
1 1/2 tablespoons olive oil

black pepper buttermilk drizzle
1/3 cup low-fat buttermilk
1/2 lemon, juiced
1 tablespoon plain greek yogurt
1/2 tablespoon finely grated parmesan cheese
1/4 teaspoons pepper
1/8 teaspoon salt

For the complete recipe, FOLLOW THIS LINK.

Pomegranate Breakfast Salad

with Maple Vinaigrette

and Cinnamon Sugar Croutons

Love Grows Wild

INGREDIENTS:

  • Cinnamon Sugar Croutons:
  • 6 cups cubed Italian bread
  • 3 tablespoons unsalted butter, melted
  • ¼ cup sugar
  • 1 teaspoon cinnamon
  • pinch of salt
    Maple Vinaigrette
  • ¼ cup maple syrup
  • ¼ cup canola oil
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons Dijon mustard
  • ½ teaspoon salt
  • pepper to taste
    Pomegranate Breakfast Salad
  • 6 packed cups baby spinach
  • 12 slices bacon, cooked and crumbed
  • 1 cup whole pecans
  • 1 cup pomegranate seeds
  • 6 eggs, cooked sunny-side up

For the complete recipe, FOLLOW THIS LINK.

Blueberry Breakfast Salad

This Week for Dinner

INGREDIENTS:

  • Mixed, torn salad greens: 2 pounds
  • Blueberry Vinaigrette: Recipe follows
  • Fresh blueberries: 4 cups
  • Fresh orange sections or canned mandarin oranges, drained: 4 cups
  • Granola : 2 cups

BLUEBERRY VINAIGRETTE

  • 1 cup olive oil
  • 1 cup frozen blueberries, thawed
  • 1 tablespoon Dijon mustard
  • 2 tablespoons brown sugar
  • 2 teaspoons minced shallot
  • ¾ teaspoon kosher salt
  • ½ teaspoon ground pepper
  • ½ teaspoon paprika

For the complete recipe, FOLLOW THIS LINK.

Sweet Potato Breakfast Salad

with Almond Butter Protein Dressing

The Full Helping

INGREDIENTS:

Serves 1; dressing makes 1 1/2 cups

1 small sweet potato, baked and cubed
3 cups baby romaine or spinach
1 tbsp dried cranberries

For the almond butter protein dressing:

1 cup almond milk
4 tbsp almond butter
3 pitted dates
1 serving vegan protein powder (or your favorite)

For the complete recipe, FOLLOW THIS LINK.

Warm Green Breakfast Bowl

Sarah Glover

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INGEDIENTS:

  • 1/2 cup quinoa
  • 1 egg
  • 1 tablespoon coconut oil
  • 1 clove garlic, finely chopped
  • 1 tablespoon almonds, roughly chopped
  • salt
  • handful of kale, leaves removed and torn into bite-sized pieces
  • small handful of baby spinach
  • 3 slices haloumi (AKA: grilling cheese)
  • lemon wedge
  • 1/2 ripe avocado

For the complete recipe, FOLLOW THIS LINK.

Hummus and Veggie Breakfast Bowl

Gimmie Some Oven

INGREDIENTS:

BREAKFAST BOWLS INGREDIENTS:

  • 1 tablespoon avocado oil or olive oil
  • 1 pound asparagus¹, cut into bite-sized pieces (with ends trimmed and discarded)
  • 3 cups shredded kale leaves
  • 1 batch lemony dressing (see recipe below)
  • 3 cups shredded (uncooked) Brussels sprouts²
  • 1 ½ cups cooked quinoa³
  • ½ cup hummus
  • 1 avocado, peeled, pitted and thinly-sliced
  • 4 eggs, cooked however you’d like
  • garnishes: sunflower seeds (or sliced almonds), toasted sesame seeds, crushed red pepper

LEMONY DRESSING INGREDIENTS:

  • 2 tablespoons avocado oil or olive oil
  • 2 tablespoons freshly-squeezed lemon juice
  • 2 teaspoons Dijon mustard
  • 1 garlic clove, minced
  • salt and freshly-cracked black pepper

For the complete recipe, FOLLOW THIS LINK.

Very-Veggie Cauliflower Hash Brown

Breakfast Bowl

Iowa Girl Eats

INGREDIENTS:

  • 1/2 avocado
  • 1/2 lime or lemon
  • garlic powder, salt, and pepper
  • 2 eggs
  • extra virgin olive oil
  • 1-1/2 cups cauliflower rice
  • 4oz mushrooms, sliced
  • 1 small handful baby spinach
  • 1 green onion, chopped
  • salsa

For the complete recipe, FOLLOW THIS LINK.

Egg and Veggie Breakfast Bowl

Pure Wow

INGREDIENTS:

  • 1 pound Brussels sprouts
  • 1 pound sweet potatoes
  • 1½ tablespoons olive oil
  • 2 cups arugula
  • 4 eggs
  • 2 tablespoon harissa
  • 3 tablespoons apple cider vinegar

For the complete recipe, FOLLOW THIS LINK.

Breakfast Veggie Bowl

The Culinary Compass

INGREDIENTS:

  • 1 cup lentils
  • 3 cups water
  • 2 tbsp olive oil
  • 1 tsp garlic, minced
  • ½ cup leeks, sliced thinly (about 2 leeks)
  • 1 zucchini
  • 1 pint mushroom
  • 1 cup spinach
  • 1 tsp salt
  • 1 tsp rice vinegar
  • 1 tsp oregano
  • 4 eggs

For the complete recipe, FOLLOW THIS LINK.

Walk to Wellness: 20 Amazing Superfood Recipes

Over the past few weeks, each morning, I’ve covered the benefits of superfoods from the book:

Superfoods: The Food and Medicine of the Future 

By: David Wolfe

This week, each morning, we’ll finish up with the final four superfoods from the book, which are:

  • Incan berries (AKA golden berries
  • Kelp
  • Noni fruit
  • Yacon Root

We’ve covered everything from goji berries to coconuts to bee products to algae and seaweed. To see the articles from the superfoods series, follow THIS LINK. We’ve learned, over the past few just how incredibly healthy, nutritious and healing these superfoods can be.

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That’s all well and good, but you have to actually EAT them, to reap the benefits. That’s where this article comes in. I’ve scoured the internet to come up with a list of 20 different recipes, which incorporate the different superfoods. I’ve tried to include each food in at least one recipe.

The article culminates with a very special chocolate drink, SUPER healthy, jam packed with vitamins, minerals, anti-oxidants and anti-aging properties, prepared by David Wolfe. There are three different videos which explain the ingredients in this very special drink, and how to make it.

This week will wrap up our discussion on superfoods. If you have any comments or questions, as always, leave me a comment below! ENJOY!

Namaste my friends!

Tamara


Almond Goji Berry Protein Bites

DavidWolfe.com

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Ingredients:

  • 1 cup almonds
  • 1 cup pitted dates
  • 1/4 cup dried goji berries

For complete recipe follow THIS LINK.

Guiltless Raw Chocolate Brownies

DavidWolfe.com

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Ingredients:

  •  4 Medjool dates
  •  1 tbsp raw organic cacao powder
  • 1 tbsp raw organic cacao nibs
  •  2 tsp shredded coconut (unsweetened)
  •  2 tsp maple syrup or coconut nectar
  •  1/4 tsp sea salt

For the complete recipe, follow THIS LINK.

Matcha Latte with Coconut and Maca

TheAwesomeGreen.com

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Ingredients:

  • 2 cups unsweetened almond milk, warm
  • 1 tbsp organic matcha powder
  • 2 tsp maca powder
  • 2 tsp coconut oil
  • 2 tsp pure maple syrup (or organic raw honey

For the complete recipe follow THIS LINK.

Bee Pollen Shake

goop.com

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Ingredients:

  • one banana
  • 1 juicy peach
  • 8-10 strawberries
  • 5 – 6 oranges
  • 1 1/2 tablespoons bee pollen.

For complete recipe, follow THIS LINK.

Royal Jelly Fudge

Natural Fertility and Wellness

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Ingredients:

  • 4 tablespoons royal jelly complex (or royal jelly and raw honey mix)
  • 4 tablespoons melted coconut oil
  • 3 tablespoons raw cacao powder
  • 2-3 tablespoons peanut or almond butter (optional)

For the complete recipe, follow THIS LINK.

Bee Propolis Balm

Amazing hand cream from: goop.com

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Ingredients:

  • 5 tablespoons melted beeswax
  • 5 tablespoons macerated calendula oil
  • 1⁄2 teaspoon lavender oil
  • 15 ml bee propolis liquid extract (NOT homeopathic tincture)

For the complete recipe, follow THIS LINK.

Spirulina & Coconut Chocolate Truffles

My Healthy Dessert

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Ingredients:

  • ½ cup of dates
  • 1/2 cup of shredded coconut
  • ½ cup of nuts of your choice (Cashew nuts in my case)
  • 2-3 tablespoons of cocoa or cacao powder
  • 2-3 tablespoons of spirulina
  • Some drinking water to soak the dates

For the complete recipe, follow THIS LINK.

Super Green

Marine Phytoplankton

Dressing.

Sunfood.com

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Ingredients:

1 cup cashews
3 droppers Marine Phytoplankton
1 cup water
2 tbsp fresh lemon juice
¼ cup chopped parsley
¼ cup chopped cilantro
1 garlic clove
1 stalk green onion
1 Tbsp fresh chopped ginger
½ avocado
1 tsp Sun Is Shining (or other super green powder)
1 tsp nutritional yeast (optional)
½ tsp Mesquite Powder
1/8 tsp Chili Pepper Powder
½ tsp Himalayan Salt

For the complete recipe, follow THIS LINK.

Spinach Salad with Aloe Vera, Scallops and Cucumber Lime Dressing Recipe

Wellbeingescapes.com

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Ingredients:

  • 200 grams fresh young spinach
  • 150 grams fresh aloe vera
  • 8 pieces fresh scallop meat
  • 50 grams fresh herbs (dill, chervil, parsley, mint)
  • 100 grams fresh cucumber juice
  • 50 grams lime juice
  • 80 grams grape seed oil
  • 60 grams olive oil
  • 20 grams honey
  • 30 grams light toasted pine nuts
  • 20 grams fresh watercress
  • Salt, white pepper, lime, sugar

For the complete recipe, follow THIS LINK.

Hemp Seed Pesto

Oh My Veggies

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Ingredients:

 

  • 2 cups fresh basil leaves, loosely packed
  • 1/4 cup shelled hemp seeds (also called hemp hearts)
  • 1/4 cup shredded parmesan cheese
  • 2-3 tablespoons extra-virgin olive oil
  • 1 clove garlic
  • Kosher salt to taste (about 1/4-1/2 teaspoon is a good amount)

For the complete recipe, follow THIS LINK.

Layered Acai Chia Pudding

Choosing Chia

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Ingredients:

Layer 1:

  • 1/4 cup chia seeds
  • 3/4 cup almond milk
  • 2 tsp acai powder
  • 1/2 tsp vanilla extract
  • 1 tbsp maple syrup

LAYER 2:

  • 1/2 cup frozen raspberries
  • 1/2 frozen banana
  • 1/2 cup almond milk

LAYER 3:

  • 1/2 frozen bananas
  • 2-3 strawberries

For the complete recipe, follow THIS LINK.

Chocolate Orange Truffles

(With Camu Camu)

Be Good Organics

Ingredients:

Balls
1c cashews (dried activated*)
1c desiccated coconut
1c oats
3/4c dates
1/4c raisins
1/3c cacao powder
2 tbsp camu camu powder
1 orange (zest, juice and flesh)
1/4 tsp rock/sea salt
1 tbsp cacao butter (melted)
To Roll In
1/3c raw cacao powder

For the complete recipe, follow THIS LINK.

Green Dream Chlorella Cream

My New Roots

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Ingredients:

  • ½ cup raw liquid honey (vegans use maple syrup)
  • 1-3 tsp. chlorella
  • 2-4 Tbsp. raw tahini

For the complete recipe, follow THIS LINK.

Nutty Quinoa with Inca Berries

Coconut and Berries

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Ingredients:

  • 2 Cloves of garlic, minced
  • 2 Tbsp Coconut oil, divided
  • 1 tsp Caraway seeds
  • 1 C Quinoa, rinsed
  • 2 C Water
  • 1/2 tsp Salt
  • 2 C Water
  • 1-1/2 C Cooked black beans/ 1 Can, drained and rinsed
  • 1/2 C Cashews, roughly chopped
  • 1/4 C Roughly chopped coriander (cilantro)
  • 1/2 C Inca Berries

For the complete recipe, follow THIS LINK.

Kelp Salad

China Sichuan Food

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Ingredients:

  • 8oz Kelp (both dried or fresh kelp are ok)
  • 1 tablespoon spring onions chopped
  • 1 teaspoon coriander chopped
  • 1 small chili pepper chopped
Sauce
  • 2 teaspoons sesame oil
  • 1 teaspoon sugar
  • 2 teaspoons vinegar
  • 2 teaspoons light soy sauce
  • 1 tablespoon roasted white sesame seeds
  • 1 tablespoon Sichuan Chili oil (or replace just with chili oil and spare it if you do not like spicy taste very much)
  • 2 garlic cloves finely chopped

For the complete recipe, follow THIS LINK.

Noni Fruit Glowing Skin Smoothie

Bare Organics

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Ingredients:

  • 1/2 banana
  • 1/2 cup blueberries
  • 1 cup kale
  • 1 tsp. Noni Fruit Powder (Bare organics or other)
  • 1/2 tsp. Ginger Root Powder
  • 1/2 tsp. Cinnamon Powder
  • 1 cup non-dairy milk

For complete recipe, follow THIS LINK.

Chocolate Chip Hemp Cookies

(Sweetened with Yacon Powder)

A Dash of Compassion

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Ingredients:

  • 1 cup oat flour (use certified gluten-free, if necessary)
  • 1 cup almond meal
  • 1/2 cup yacon powder
  • 2 tbsp hemp hearts
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 1/2 cup coconut oil, melted
  • 2 tbsp warm water, if needed
  • 1/4 cup dark chocolate chips

For the complete recipe, follow THIS LINK.

Raw Superfood Truffles

Free and Native

Ingredients:

  • 3 tbls raw cacao
  • 1 tsp maca
  • ¼ tsp camu camu
  • 1 tsp chia
  • 4 tbls raw shelled hemp seeds
  • 2 tbls raw local honey
  • 2 tbls virgin unrefined coconut oil
  • Pinch of sea salt
  • A goji berry for each to garnish

For the complete recipe, follow THIS LINK.

Superfood Trail Mix

Jesse Lane Wellness

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Ingredients:

  • Almonds
  • Walnuts
  • Goji Berries
  • Black Mulberries
  • Golden Berries
  • Raw Cacao Nibs

For more information on this recipe, follow THIS LINK.

David Wolfe’s

Chocolate Vanilla Bean Dream Smoothie

  • 3 tablespoons raw cacao powder
  • 1 tablespoon Maca root powder
  • 1 teaspoon cinnamon
  • 1 tablespoon Cacao nibs
  • 3 – 4 tablespoons coconut oil
  • 2 tablespoons Cashews
  • 2 tablespoons “Black gold” honey ( I think ANY raw honey would be fine. Your local honey is best for you!)
  • 1 tablespoon hempseed
  • pinch salt (I use Himalayan salt)
  • 1/2 teaspoon ginger
  • 1/2 teaspoon cayenne (optional)
  • 1/2 leaf fresh aloe vera (most grocery stores have this) – he shows how to peel it in video #2)
  • 1 teaspoon powdered vanilla
  • 1 tablespoon Medicinal Mushroom Powder
  • 4 cups of Liquid of choice (Hot or cold)- water, tea, nut milk or coconut water for example.
  • Crystal Energy (Optional)

This smoothie/chocolate drink is a powerhouse of superfood nutrients. It will fill you with energy. I recommend using this in place of your morning coffee!

Chocolate vanilla bean dream smoothie video PART I

Chocolate vanilla bean dream smoothie video PART II

Chocolate vanilla bean dream smoothie video PART III

 

 

Southwest Quinoa Salad – lifethroughmonica

Over the past week we’ve been talking about healthy carbohydrates. I wanted to share this super healthy and flavorful recipe from Life Through Monica. The recipe uses super healthy quinoa, black beans and avocado, among other great foods. It does call for corn, so, as always, make sure you’re using organic corn, so as to avoid the GMO’s. ENJOY!

For the complete recipe: Southwest Quinoa Salad – lifethroughmonica

Press-It Thursday: Orange-Sesame Salmon with Quinoa | RD in the Midwest

about_karaToday’s PRESS-IT Thursday recipe is from Kara of RD in the MIDWEST. Kara, a Registered Dietician from a small town in Iowa, has a Bachelor’s degree in Dietetics and a Master’s degree in Nutrition Science. She says she’s passionate about “cooking delicious food that is equally nutritious.”

Kara’s dish is a flavorful salmon recipe with orange, sesame oil, soy sauce, and ginger, which also includes a side of super healthy quinoa.

Quinoa is often lumped in with whole grains, but is actually a tiny seed, and nutritional powerhouse. Here are the nutritional contents from whfoods.com.

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Salmon is well known for it’s omega-3 fat content, but is PACKED with many other nutrients as well. Check out the nutrient content from whfoods.com.

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Kara has done a phenomenal job putting this meal together. It is jam packed with nutrients. Add a side of steamed spinach or broccoli and you’ve got a winning meal. Check out the complete recipe at the link below.

For complete recipe, visit Kara at the following link: Orange-Sesame Salmon with Quinoa | RD in the Midwest

Sweet potato quinoa cakes/The Portland Kitchen

This gluten free, vegan recipe is a wonderful combination of two super healthy foods: Sweet potato and quinoa. As a reminder, here are two infographics with the health benefits!

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Author: Abby Fammartino Serves 8: 32 cakes (freezes well) These cakes are versatile and a great grain side dish to pull together a meal that has a saucy entreé such as a ragout, a braised di…

Cover photo courtesy of source. 

For the main recipe, follow this link: Sweet potato quinoa cakes

How to Cook Perfect Quinoa & 10 Quinoa Recipes

After a long and tiring weekend, with many late nights spent working on an assignment for school, it has been submitted and I’m awaiting a grade from my professor. I was extremely tired this morning and found myself over sleeping, thus the lateness of my post today.

We begin discussing macronutrients this week, so the nutrient for this week is CARBOHYDRATES. Stay tuned, later today, for my article: ULTIMATE GUIDE TO NUTRIENTS: CARBOHYDRATES.  All recipes this week will be based on this important and often vilified nutrient.

perfect-quinoa-recipe

Today, I am focusing on my all time favorite whole “grain”, quinoa. It isn’t actually a grain at all but a seed. And a powerful little seed it is. It is considered a complete protein, because it contains all essential amino acids required to make it a protein. This makes it a great alternative for vegans. I found a great article from Cookie and Kate, discussing quinoa, how to properly cook it AND 10 recipes. ENJOY!!

Here’s a look at some of the delicious recipes! YUM!

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Learn all about quinoa—my secrets to cooking perfectly fluffy quinoa (no more mush!), 10 fantastic quinoa recipes, quinoa nutrition facts, and where to buy.

Source: How to Cook Perfect Quinoa & 10 Quinoa Recipes – Cookie and Kate

Quinoa Salad with Oranges, Beets and Pomagranate (and 111 other ways to prepare Quinoa)

In my blog yesterday, I discussed 5 high protein foods to include in your diet.  One of those foods was healthy quinoa.

Benefits of quinoa:

  • Anti-inflammatory
  • Anti-oxidants
  • high in fiber
  • high in healthy fats
  • complete protein
  • lowers total cholesterol

Other than a replacement for rice, here are some ways to enjoy quinoa, from The World’s Healthiest Foods:

  • Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander. Season to taste and enjoy this south-of-the-border inspired salad.
  • Add nuts and fruits to cooked quinoa and serve as breakfast porridge.
  • For a twist on your favorite pasta recipe, use noodles made from quinoa.
  • Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts.
  • Add quinoa to your favorite vegetable soups.
  • Ground quinoa flour can be added to cookie or muffin recipes.
  • Quinoa is great to use in tabouli, serving as a delicious (and wheat-free) substitute for the bulgar wheat with which this Middle Eastern dish is usually made.

Here are a few links to 111 ways to prepare quinoa:

Cooking with Quinoa: 31 Recipes from Cooking Light

15 Creative Quinoa Recipes from Health.com

15 Best Quick & Healthy Quinoa Recipes from Damn Delicious

50 Creative Ways to Eat Quinoa by Greatist

Finally, here is a recipe video from Everyday Health, called: Quinoa Salad with Oranges, Beets and Pomegranate