Red Quinoa Zucchini Burgers

Ingredients:

• 2 cups low-sodium vegetable broth
• 1 medium sweet potato, diced (about 1 1/2 cups)
• 1 cup uncooked red quinoa
• 1 cup cooked chickpeas
• 1 small zucchini, grated (1 cup)
• 1/2 cup pumpkin seeds
• 5 1/2 Tbsp ground flaxseeds
• 3 1/2 tsp finely chopped fresh basil
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 1/2 tsp chili powder
• 1/2 tsp finely chopped fresh thyme
• 2 Tbsp olive oil

Directions
1. Bring broth, sweet potato, and quinoa to a boil in a saucepan over medium heat. Cover, reduce heat to medium low, and simmer 20 minutes or until quinoa is tender. Transfer to bowl to cool.


2. Stir chickpeas, zucchini, pumpkin seeds, ground flaxseeds, basil, salt, pepper, chili powder, and thyme into quinoa mixture, mashing chickpeas and sweet potato but leaving some chunks. Shape mixture into 8 patties.


3. Preheat oven to 400 degrees F, or preheat grill to medium-high.


4. Heat oil in large skillet over medium heat. Cook patties 2 to 3 minutes per side, or until lightly golden brown. Remove from heat, and either place on baking sheet, and bake 15 minutes, or cook on grill 8 to 10 minutes, turning once.


Nutrients Per Patty:
Calories: 242
Protein: 9 g
Fat: 11 g
Carbohydrate: 29 g
Fiber: 8 g
Sodium: 346 mg
Potassium: 448 mg
Phosphorus: 339 mg

Turmeric Smoothie

Anti-inflammatory and immune boosting!


Ingredients:

• 1 cup full fat coconut milk (can substitute any other milk or yogurt)
• 2 bananas
• 1/2 tsp ground ginger
• 2 tsp ground turmeric
• 1 Tbsp honey or maple syrup (optional)
• 1/2 tsp vanilla extract
• 6-8 ice cubes (more if needed)

Directions: Place all ingredients in a blender of food processor and blend until smooth and creamy.


Makes 2 servings




Nutrients Per Serving (will full fat coconut milk)
Calories: 370
Protein: 4 g
Fat: 25 g
Carbohydrate: 40 g
Fiber: 4 g
Sodium: 17 mg
Potassium: 731 mg
Phosphorus: 140 mg




Recipe Source: www.comfybelly.com

Quick Salad Dressings

Indian Curried Grapefruit Dressing

• 3/4 cup unflavored soy yogurt (could also use plain yogurt)
• 2 Tbsp coconut milk
• 4 Tbsp grapefruit juice concentrate
• 2 Tbsp curry powder
• 1/2 tsp black pepper

Thai Peanut-Orange Dressing

• 1/2 cup fresh orange juice
• 2 Tbsp fresh lemon juice
• 2 Tbsp peanut butter
• 1 Tbsp maple syrup
• 1 tsp black pepper
• 1/2 tsp chopped fresh chilies

Retro Green Goddess Dressing

• 3/4 cup soy sour cream or silken tofu (could also use regular sour cream)
• 1 Tbsp olive oil
• 1 Tbsp white wine vinegar
• 1 Tbsp fresh lemon juice
• 1 Tbsp shredded nori (dried seaweed)
• 1 Tbsp minced garlic
• 1 Tbsp chopped fresh parsley
• 1 Tbsp minced fresh tarragon

Italian Sun-dried Tomato-Rosemary Vinaigrette

• 8 sundried tomatoes, minced
• 1/2 cup olive oil
• 2 Tbsp fresh lemon juice
• 1/2 Tbsp Dijon mustard
• 1 Tbsp fresh rosemary, minced

Chinese Sesame-Soy Dressing

• 3/4 cup rice wine vinegar
• 1 tsp fresh orange zest
• 1 Tbsp soy sauce
• 1 Tbsp sesame oil
• 1 Tbsp fresh ginger, minced
• 1 Tbsp garlic, minced
• 1 Tbsp fresh orange juice

New England Thanksgiving Vinaigrette

• 1/2 cup vegetable oil
• 3 Tbsp cranberry sauce
• 1 Tbsp maple syrup
• 1 tsp vinegar

Healthy Chopped Veggie Vinaigrette  

• 6 Tbsp red wine vinegar or balsamic vinegar
• 3 Tbsp olive oil
• 1 Tbsp minced garlic
• 4 Tbsp chopped Roma tomatoes
• 2 Tbsp chopped bell pepper
• 2 Tbsp chopped celery
• 2 Tbsp chopped onion
• 2 Tbsp minced fresh oregano
• 1 tsp minced fresh basil

Continental Shallot and Caper Dressing

• 6 Tbsp red wine vinegar
• 2 Tbsp white wine vinegar
• 4 Tbsp olive oil
• 2 Tbsp chopped shallots
• 1 Tsbp drained capers
• 1 tsp Dijon mustard
• 1 tsp black pepper

Southwestern Chili Pepper Dressing

• 2 Tbsp chopped fresh chili peppers
• 4 Tbsp olive oil
• 2 Tbsp fresh lime juice
• 2 Tbsp minced onion
• 2 Tbsp tomato puree
• 1/2 Tbsp minced garlic
• 1 Tbsp chopped fresh cilantro
• 1 tsp ground cumin
• 1 tsp red pepper flakes

*each combination makes about a cup of dressing


recipe source: Vegetarian Journal Volume XXXIII No 2

Shrimp Etouffee

Ingredients:

• 1 stick butter
• 2 cups chopped onions
• 1 cup celery
• 1/2 cup chopped bell peppers
• 1 pound shrimp
• 1 Tbsp flour
• 1 cup water
• 1 tsp sea salt
• 1/4 tsp cayenne pepper
• 2 Tbsp chopped parsley
• 3 Tbsp chopped green onions

Directions:

Melt butter in a large skilled over medium heat. Add onions, celery, and bell peppers and sauté until soft and golden (10-12 minutes). Add the shrimp. Reduce heat to medium, stirring occasionally. Cook shrimp for about 10-12 minutes. 

Dissolve the flour in the water and add to the shrimp mixture. Season with sea salt and cayenne pepper. Stir until mixture thickens, about 4 minutes. Add the parsley and green onions and cook for about 2 minutes. 

Serve over rice

Makes about 4 servings

Nutrients Per Serving:
Calories: 296
Protein: 25.2 g
Fat: 13.6 g
Carbohydrate: 18 g
Fiber: 3 g
Sodium: 797 mg
Potassium: 533 mg
Phosphorus: 286 mg

5 Ingredient Spelt Flatbread

Ingredients:

• 2 cups + 2 Tbsp light spelt flour
• 1/2 tsp salt
• 1/2 tsp baking soda
• 3/4 cup almost boiling water
• 1 Tbsp extra virgin olive oil

Directions:
1. In a large bowl, whisk together the flour, salt, and baking soda.
2. Stir in the hot water and oil until it forms a dough.
3. Knead the dough with your hands for about 15 times, soaking up the extra flour at the bottom of the bowl as you go. If the dough is still wet, add some more flour and knead again.
4. Shape dough into a ball and place in the bowl. Cover with a tea towel to prevent from drying out.
5. Preheat a large skillet over medium heat.
6. Grab a chunk of dough just larger than a golf ball. Shape the ball and sprinkle on some spelt flour to coat lightly.
7. Place a large nonstick baking mat on the counter and flour a rolling pin. You can also use parchment paper instead of a nonstick mat. Sprinkle the mat with a dusting of four.
8. Roll the dough all directions into a circular shape until it's paper thin. It's okay if it's not a perfect circle. Drizzle with a tiny bit of olive oil and spread it out to coat the entire surface.
9. Place the tortilla on the preheated skillet, oil side down. Cook over medium heat for around 30 seconds and then flip it with a spatula and cook for another 30 seconds or so. Cooking for too long may cause it to tear or dry out.
10. Place cooked tortillas on a plate and cover with a tea towel to prevent drying. Repeat steps for the rest.
11. Store leftovers on a plate with a lightly damp paper towel spread out on top. Cover the plate with plastic wrap and place in fridge.


Makes about 6 large or 8 small tortillas


Nutrients Per Flatbread (large)
Calories: 118
Protein: 4 g
Fat: 3 g
Carbohydrate: 21 g
Fiber: 3 g
Sodium: 105 mg
Potassium: 113 mg
Phosphorus: 116 mg


Recipe source: http://ohsheglows.com/




Read more: http://ohsheglows.com/#ixzz2yyKL1ID3

Rainbow Salad with Avocado Basil Dressing

Salad Ingredients:

• 1 large head romaine lettuce
• 1/2 small head of red cabbage
• 8 oz cherry tomatoes
• 1 english cucumber
• 1 yellow bell pepper
• optional: garbanzo beans, black beans, corn, fresh herbs..

Dressing Ingredients:

• 1 avocado
• juice from 1 lemon
• 3/4 cup lightly packed fresh basil
• 1-2 cloves garlic
• 1 tsp honey/agave
• 1/4 cup olive oil
• 1/4 cup water
• 2 Tbsp white wine vinegar
• 1/4 tsp salt

Directions:

Make dressing: place all dressing ingredients in blender and blend until smooth. Taste and add more lemon or seasonings if necessary. Place in fridge to let flavors mingle while you make the salad. 

Chop all vegetables and place in a large bowl and toss to combine. Top with dressing and serve. 

Makes about 6 servings

Nutrients Per Serving (311 g)

Calories: 192

Protein: 2.7 g

Fat: 15 g

Carbohydrate: 14 g

Fiber: 5 g

Sodium: 116 mg

Potassium: 560 mg

Recipe source: http://www.thegardengrazer.com/2014/03/rainbow-chopped-salad-with-avocado.html

Quinoa Flour Muffins

Ingredients

·         2 cups quinoa flour

·         2 ½ tsp aluminum-free baking soda

·         1 tsp white vinegar

·         ½ tsp sea salt

·         4 Tbsp allowed oil or mango puree

·         1 cup allowed milk

·         2 eggs, or 2 Tbsp tapioca flour or ground flax seed mixed with 6 Tbsp warm water, or 2 mashed banana, or other safe egg substitute

·         ½ cup maple syrup or other allowed sweetener

·         2 cups dried cranberries or other dried or frozen fruit, berry, or nuts

Directions

1.       Preheat oven to 375 degrees F. Line muffin tin with paper muffin cups.

2.       Mix together the flour, baking soda, and salt in a large bowl and set aside.

3.       Whisk together the milk or water, oil or fruit puree, eggs or egg substitute, maple syrup in a smaller bowl and add to the dry mixture. Stir well. The batter will be very thick.

4.       Add the berries and/or nuts and fold into the batter.

5.       Ladle the batter evenly between 12 cups. Bake for 22-25 minutes until the tops are golden brown and a wooden toothpick inserted comes out clean. Move to a wire rack to cool completely before storing or freezing.

Nutrients Per Muffin (Nutrients will vary based on ingredients used):

Calories: 189

Protein: 4 g

Fat: 7 g

Carbohydrate: 27 g

Fiber: 2 g

Sodium: 364 mg

Potassium: 62 mg

Recipe source: elizabethyarnell.com/effortlesseating/2014/03/gluten-free-quinoa-muffins