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Arugula & Turkey Peppered Quinoa
Serves: 4Ingredients: 13
Time: 25 Minutes
Fast, Fresh & Delicious
1lb Ground Natural Turkey Breast No Hormones or Steroids2 Cups Organic Red Quinoa, cooked
1/2 Cup Organic Arugula
1/2 cup Organic Tomatoes, diced
1 Avocado, sliced
1/2 Cup Organic Carrots, shredded
1/2 Organic Bell Pepper, diced fine
1 Organic Onion, chopped
1 Clove Organic Garlic, minced fine
1/4 Cup Organic Cilantro, diced
Sea Salt & Pepper to taste
Organic Corn Tortillas
Cook quinoa according to package directions 1 cup quinoa to 2 cups water ratio. When quinoa is halfway through cooking take medium skillet on medium heat. Add garlic and 1/2 onion minced fine. When onion and garlic are translucent approximately 3 minutes add ground turkey breast, bell pepper, and 1/2 cilantro chopped fine. Cook on low heat. When quinoa is done add to turkey mixture. While turkey and quinoa are cooking wash, slice, and dice onions, tomatoes, avocado, carrots and arugula. When turkey quinoa mixture is done season with sea salt and pepper to desired flavor profile. Then dress your taco with your fresh toppings. If you like you can top with some fresh Parmesan or Nutritional yeast for a zesty addition. Although they are just delicious as is you can also top with salsa.
These can be eaten as a salad without tortillas, put into a burrito, taco or eaten naked. We love to use the leftovers and make additional dishes for lunch like bowls top a salad or roll up in a wrap. These are super healthy, low fat, and very delicious for the whole family. Great for kids as you can get them involved in the toppings.
Optional: If you like spicy add one whole jalapeno minced to the turkey. No seeds equals mild, with seeds equals HOT!
Time: 5 Minutes
Yield: Serves 2
7 Ingredient Recipe
3 Egg Whites, scrambled1/2 Avocado, cut up into pieces
1/4 cup onions, diced
2 Medium mushrooms, sliced
1/4 Cup yellow or red bell pepper, chopped
1/4 cup Arame, soaked and drained
1/4 Cup almond or soy milk
In medium hot skillet sautee onions, mushrooms, peppers. Once hot and nicely sauteed add arame and egg whites. Allow to cook for 2 minutes then flip and cook on other side for 2 minutes on medium heat. Plate and top with avocado.
This is a super healthy and quick meal for breakfast, lunch or dinner. It is loaded with great nutrition, and very inexpensive. I love to make this served with quinoa and, typically enjoy topping it with some hot pepper flakes. You can add spices to season it just as you like.
How to Make Plant-Based “Milks”
You can make a variety of plant-based “milks” by blending raw nuts, seeds, and grains with water. Almonds, cashews, macadamias, Brazil nuts, hazelnuts, pecans, pistachios, coconuts, soybeans, hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds, sacha inchi seeds, flaxseeds, quinoa, millet, rice, and oats can all be liquefied into delicious milks. Homemade milks are fresh, free of additives and preservatives, and you can completely control the integrity of the product: the quality of the ingredients, the sugar levels, and the texture.
“Milking” raw nuts, seeds, and grains is quick and easy. Here’s how to do it:
SOAK nuts, seeds, or grains by placing in a bowl with filtered water and a pinch of sea salt. Different foods require different soak times. Get my recommendations for soaking times here. Soaking removes enzyme inhibitors, improves digestibility and nutrient bioavailability, and helps everything blend more easily. Rinse thoroughly and drain.
BLEND with filtered water. A high-speed machine like a Vitamix is preferable to really pulverize the mixture. A 1:3 ration of nuts/seeds/grains to water generally yields good results. I start with 2 cups of water and gradually add more water until I get the taste and consistency I like. Blend for about 1 minute. This can warm the mixture. Chill in the fridge, or blend with ice to consume immediately.
SWEETEN the milk to taste with pitted dates, stevia, maple syrup, agave, honey, coconut sugar, etc. You can also add 1 teaspoon of vanilla extract to boost flavors, and 1 tablespoon of NON-GM soy or sunflower lecithin and coconut butter to emulsify ingredients. You can also jazz up your milks with raw cacao, fruit, cinnamon, nutmeg, or anything else that tickles your fancy.
STRAIN Some foods like cashews, macadamias, and pecans yield smooth milks. However, with most other foods, like almonds, you will get some texture. You can enjoy this fibrous milk, or strain it for a smoother, more commercial-style blend. Place a nut milk bag over a large container, pour the milk in, and gently squeeze the bag until all liquid has passed through. You can repurpose the pulp as a body scrub by mixing with some coconut oil, or dehydrate it for use in cookies, crusts, and crackers.
ENJOY Most milks will keep in the fridge in a sealed container for two or three days. Freeze any leftovers in ice cube trays for use later. Homemade milks can separate when stored. Just shake or blend again before drinking.
Basic Plant-Based “Milk”
Makes 3-4 cups milk
1 cup nuts, grains, or seeds
3 cups filtered water
3 Tbs. raw agave, maple syrup, raw honey, coconut sugar, stevia, or 3-4 pitted date to taste
1 Tbs. coconut butter (optional, for texture)
1 Tbs. Non-GM soy or sunflower lecithin (optional, to emulsify and add creaminess)
1 tsp. natural vanilla extract
Pinch of Celtic sea salt (optional, to bring out flavors)
1. Soak nuts, grains, or seeds for desired time. (Get my recommendations for soaking times here.)
2. Drain nuts, grains, or seeds. Rinse, and then place in blender with 3 cups filtered water. Add remaining ingredients, and blend on high until fully liquefied, about 1 minute.
4. If consuming immediately, add a few ice cubes to cool milk.
5. Strain with a nut milk bag, if desired. Milk will keep for two days stored in a sealed glass jar in the fridge.
Roasted Squash and Kale Salad
- 1 butternut squash
- 2 tablespoons olive oil
- 3 tablespoons agave
- 1/2 teaspoon salt
- 1/3 teaspoon pepper
- 1 pound kale, thinly sliced
- 1 cucumber, peeled and julienned
- 1/4 cup thinly sliced red onion
- 2 teaspoons low-sodium tamari
- 1 tablespoon fresh lime juice
- 2 teaspoons sesame oil
- 2 tablespoons creamy peanut butter
- 2 teaspoons fresh ginger
- 1 tablespoon water
Preheat oven to 400°. Peel, seed, and cut butternut squash into 1-inch chunks. Toss with olive oil, salt, and pepper; bake for 25 minutes. Remove from oven; cool. Toss with kale, cucumber, and red onion. In a blender, purée low-sodium tamari, fresh lime juice, sesame oil, agave, creamy peanut butter, fresh ginger, and water. Drizzle salad with dressing; serve.
What is a superfood?
Though there is no legal or medical definition, superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. Eating them may reduce the risk of chronic disease, and prolong life, and people who eat more of them are healthier and thinner than those who don’t.
Zuchinni Basil Rolls
- 3 small zucchini, cut lengthwise into 1/4-inch-thick slices
- 1 tablespoon olive oil
- 1/8 teaspoon salt, plus more to taste
- 1/16 teaspoon of freshly ground black pepper, plus more to taste
- 1 1/2 ounces fresh goat cheese
- 1 tablespoon chopped fresh parsley
- 1/2 teaspoon fresh lemon juice
- 2 cups baby spinach
- 1/3 cup basil leaves
1. Preheat grill or grill pan to medium. Discard the outermost slices of zucchini; brush the rest with oil on both sides. Sprinkle the zucchini slices with salt and pepper. Grill until tender, about 4 minutes per side. You can prepare the zucchini a day ahead and store it in an airtight container in the refrigerator. In a small bowl, combine the goat cheese, parsley, and lemon juice, mashing together with a fork. Put 1/2 teaspoon of the cheese mixture about 1/2 inch from the end of a zucchini slice. Top with a few spinach leaves and a small (or half of a large) basil leaf. Roll up and place seam side down on a platter. You can make these up to a day in advance; store in an airtight container in the refrigerator.
These bright-green creations make the perfect appetizer to serve at a party.
Full of flavor and zest, grilled zucchini roll-ups are sure to impress guests, especially when you confess that each serving is only 80 calories.
Eating Orange Foods For the Health Benefits
|Credit: Andrew McCaul|
Power up with orange
Orange and yellow foods like sweet potatoes, squash, carrots, squash, cantaloupe are loaded with healthy carotenoids like beta-carotene, a type of vitamin A that boosts your immune system.
Avocado Cilantro Soup
|Credit: Andrew McCaul|
1/4 cup Cilantro
1/4 cup parsley
1 Teaspoon of olive oil for drizzling
1/4 cup green onions
1 Cup low-sodium vegetable broth
1/2 cup peas
1 avocado skin and pit removed
1/2 cup plain fat-free yogurt
Sea Salt and black pepper to taste
Take all ingredients and blend together until smooth. Drizzle and top with olive oil.
This fast nutritious soup can be whipped up in 4-5 minutes. As there is no cooking required it make a fast meal when your in a rush without sparing the nutrients you need to fuel your day.