Posts in category: Plant based food

Chocolate Lover’s Quinoa Breakfast Bowls with Pears

Sick of me old oatmeal? You’ll savor every mouthful of this decadent-tasting chocolate quinoa, the as which also happens to be supremely simple to make: Just add cocoa powder for chocolate flavor, plant milk for creaminess, and maple syrup to sweeten it up. Serve with sliced pears or other fruit, and enjoy any time of the day. One reader notes: “A great way to cure the sweet chocolate craving in a healthy way!”

Chocolate and pears are a match made in heaven. Here, quinoa helps meld the two together in decadent-tasting breakfast bowls, which also work as a dessert when chilled. Use any type of pear in this low-maintenance dish. To avoid watery results, be sure to drain the quinoa in a fine-mesh strainer after cooking.

INGREDIENTS

• 1½ cups quinoa, rinsed and drained
• ¼ cup unsweetened cocoa powder
• 2 to 3 tablespoons pure maple syrup
• 2 cups plant-based milk, for serving
• 2 large pears, peeled and sliced

INSTRUCTIONS

1. Cook quinoa according to package directions. Drain, and stir in cocoa powder and maple syrup while hot. Let stand 5 minutes to develop the flavors.
2. Serve warm with milk and sliced pears for breakfast. If serving as a dessert: Stir the milk into the hot quinoa then chill; add sliced pears just before serving.

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Roasted Cauliflower and Sweet Potato Soup

The nutty aroma and crunchy texture of roasted quinoa sprinkled over this warm and savory soup taste incredible next to the soft, sweet veggies and umami-rich broth below. To roast quinoa, just spread the dry grains in a roasting pan in a 400°F oven for a few minutes until golden-brown. One reviewer notes, “My go-to for comfort food and a great fall/winter dinner.”

One spoonful of this hearty soup will warm you up from the inside out. Roasting the vegetables with curry powder adds a delicious depth of and chewy chickpeas add substance that will leave you feeling satisfied. Toasted quinoa is used as a crunchy topper while fresh herbs add brightness to the cozy fall flavors. What’s not to love?

INGREDIENTS

• 1 15-oz. can no-salt-added chickpeas
• 6 cups 1-inch cauliflower florets
• 2 lb. sweet potatoes, peeled and cut into ¾-inch cubes
• 1 cup coarsely chopped onion
• 1 tablespoon curry powder
• 6 cups low-sodium vegetable broth
• ¼ to ½ teaspoon red pepper flakes
• Sea salt, to taste
• Freshly ground black pepper, to taste
• ⅔ cup dry quinoa
• ½ cup sliced scallions
• ¼ cup chopped fresh cilantro
• Lime wedges

INSTRUCTIONS

1. Preheat oven to 400°F. Line two 15×10-inch baking pans with parchment paper or silicone baking mats. Drain chickpeas, reserving liquid (aquafaba); rinse and drain chickpeas. In a large bowl combine cauliflower, potatoes, and onion. In a small bowl stir together 2 tablespoons of the aquafaba, 1½ teaspoons of the curry powder, and 2 tablespoons water. Add to vegetables; toss. Divide vegetables between prepared pans; spread in a single layer. Roast 20 to 25 minutes or until vegetables are just tender and browning in places. Leave oven on.
2. In a 4-quart Dutch oven combine roasted vegetables, the chickpeas, remaining 1½ teaspoons curry powder, the broth, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes or until vegetables are very tender. Season with salt and black pepper. (For thicker soup, mash veggies slightly with a potato masher.)
3. Meanwhile, place quinoa in a 15×10-inch baking pan. Roast quinoa 6 to 8 minutes or until golden and has a nutty aroma, stirring occasionally.
4. Top servings of soup with toasted quinoa, scallions, and cilantro. Serve with lime wedges.

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Why It’s Important To Track Your Health At Home

There are many reasons why it’s important to track your health at home. One of the most important reasons is that you can catch any potential health problems early on, before they become more serious. In addition, tracking your health at home can help you to identify any patterns in your health, such as changes in your energy levels, moods, or physical symptoms. This information can then be shared with your doctor, so that they can provide you with the best possible care.

10 ways that you can track your health at home

1. Keep a journal of your daily activities and how you feel mentally and physically.
2. Monitor your weight and track any changes over time.
3. Keep track of your blood pressure and heart rate.
4. Record your food intake and make sure to include everything you eat, not just the main meals.
5. Track your water intake and make sure you’re drinking enough fluids each day.
6. Note down any symptoms that you experience, along with the date and time they occurred.
7. Monitor your stress levels and take steps to reduce stress when necessary.
8. measure your sleep quality and duration and make changes if needed.
9. Take regular physical measurements, such as height, weight, and waist size.
10. Get a check-up with your doctor at least once a year.

Also, don’t forget to get moving. Exercise plays an important role in our overall health and well-being. Taking a walk outdoors, swimming, or practicing yoga are all great exercises to incorporate into your routine.

By tacking your health at home, you can ensure that you’re taking steps to maintain your well-being and prevent any potential health problems from arising.

Not only will this improve your overall quality of life, but it can also help to prevent serious health problems in the future. So, start tracking today and see the difference it makes!

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Kale, Apple, and Quinoa Salad

In this autumn-inspired quinoa salad extravaganza, the sweet golden flesh of roasted butternut squash contrasts deliciously with crisp apple, earthy green kale, sharp green onion, and cinnamon-roasted pumpkin seeds. Top with a sweet, lemon-infused mustard dressing, and dig in! One fan writes: “Absolutely delicious!!! The dressing is the key ingredient in this salad. I’ve had so many people ask for this recipe. Everyone loves it.”

Each bite of this colorful salad is filled with the flavors of favorite fall ingredients such as apples, butternut squash, and pumpkin seeds. For optimum freshness and texture, wait to add the dressing until just before serving.

Note that this recipe calls for cooked quinoa, so have that ready to go: For 1½ cups cooked quinoa, rinse and drain ½ cup quinoa; cook according to package directions; and drain if needed. Check out our Grains Cooking Guide for more tips on prepping grains like a pro.

INGREDIENTS

• 2 cups ¾-inch pieces peeled butternut squash
• ¼ cup pumpkin seeds
• ¼ teaspoon ground cinnamon
• 1 lemon
• 2 tablespoons pure maple syrup
• 1 tablespoon Dijon mustard
• 3 cups stemmed and chopped kale
• 1½ cups cooked quinoa
• 1 cup chopped apple
• ½ cup sliced green onions
• Sea salt and freshly ground black pepper, to taste

INSTRUCTIONS

1. Preheat oven to 400°F. Line a 15×10-inch baking pan with parchment paper or a silicone baking mat. Arrange squash in the prepared baking pan. Roast 20 to 25 minutes or until squash is tender, brushing lightly with water if squash starts to look dry. Cool slightly on a wire rack.
2. Meanwhile, in a small bowl toss together pumpkin seeds and ½ teaspoon water; sprinkle with cinnamon. Place pumpkin seeds in a small, shallow baking pan. Roast 5 minutes or until lightly toasted; cool.
3. For dressing, remove 1 teaspoon zest and squeeze 2 tablespoons juice from lemon. In a small bowl whisk together lemon zest and juice, maple syrup, and mustard.
4. In a large bowl combine kale, quinoa, apple, green onions, and roasted squash. Add dressing; toss to coat. Season with salt and pepper. Top with pumpkin seeds.

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Quinoa Sushi with Thai Peanut Dipping Sauce

In this quinoa-centric sushi, brown rice vinegar and maple syrup give red quinoa a delectable sweet-sour flavor, while arrowroot powder adds stickiness to the grains. Serve with a simple low-fat Thai peanut dipping sauce, which incorporates chickpeas for added creaminess.

A Thai-inspired peanut sauce is the perfect dipper for these delicate quinoa sushi rolls. Tip: Any shade of quinoa will work in this recipe, but red quinoa gives the rolls an extra pop of color.

INGREDIENTS

THAI PEANUT SAUCE

• ¾ cup canned or cooked chickpeas, rinsed and drained
• ¼ cup water
• 2 tablespoons brown rice vinegar
• 1 tablespoon peanut butter
• 1 teaspoon sambal oelek or other chili sauce
• ¼ teaspoon minced fresh garlic
• Sea salt (optional)

QUINOA SUSHI

• ½ cup quinoa, rinsed and drained
• 2 tablespoons brown rice vinegar
• 2 tablespoons pure maple syrup
• 2 teaspoons arrowroot powder
• Sea salt (optional)
• 3 toasted nori sheets
• 1 Persian cucumber, seeded and cut into twelve 4×¼-inch strips
• ½ of a medium red sweet pepper, cut into twelve 4×¼-inch strips
• 1 scallion, cut into six 4× ¼-inch strips
• 12 fresh Thai or Italian basil leaves

INSTRUCTIONS

1. Make Thai Peanut Sauce: In a blender combine chickpeas, ¼ cup water, brown rice vinegar, peanut butter, sambal oelek, minced fresh garlic, and sea salt to taste (optional). Cover and blend until smooth. Set aside.
2. In a small saucepan combine quinoa and 1 cup water. Bring to boiling; reduce heat. Simmer, covered, 20 minutes or until tender and water has been absorbed. Remove from heat.
3. In a small bowl whisk together vinegar, maple syrup, arrowroot powder, and, if desired, salt. Stir into warm quinoa. Cover pan; let stand 10 minutes.
4. Prepare a station to assemble rolls. Lay sushi mat on cutting board; place a nori sheet lengthwise on mat. Spoon ⅔ cup of the quinoa onto nori. Using your fingers, press quinoa into an even layer, leaving a 1-inch border on the top and bottom edges of nori. Arrange one-third of the vegetable strips and basil lengthwise over quinoa.
5. Lift bottom edge of the mat and roll nori sheet over vegetables, making sure to tuck the veggies under as you roll so they are not pushed out the top. Roll to top and seal by pressing nori edge into roll. If needed, brush edge with water to seal.
6. Dip a long, sharp knife in water, then cut roll in half. Cut each piece in half again, and then again to make eight pieces.
7. Repeat Steps 4 through 6 to make and cut two more rolls. Serve rolls with Thai Peanut Sauce.

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Curried Roasted Carrot Hummus

A couple of carrots, a can of chickpeas, some lime juice, and a few everyday spices are all you need to whip up a batch of this sunny, spicy-sweet hummus. Spiced, pan-roasted carrots kick up the flavor of this ultra-creamy spread. Serve it with crudités or as a spread on wraps and sandwiches. Looking for more easy hummus recipes? Try Curried Acorn Squash Hummus and Sonoran Desert Tepary

INGREDIENTS

• 2 medium carrots, sliced
• 1½ teaspoons onion powder
• 1½ teaspoons curry powder
• 1 clove garlic, minced
• 1 15-ounce can chickpeas, rinsed and drained
• 3 tablespoons lime juice
• Sea salt and freshly ground black pepper, to taste
• 1 tablespoon finely chopped fresh cilantro

INSTRUCTIONS

1. In a skillet bring the first four ingredients (through garlic) and ¼ cup water to simmering. Cook, covered, over medium-low 10 minutes or until carrots are tender.
2. Transfer carrot mixture to a blender or food processor. Add chickpeas and lime juice. Cover and blend or process until smooth. Season with salt and pepper. Add cilantro; cover and pulse until just combined.
3. Chill, covered, until ready to serve.

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Roasted Cauliflower And Quinoa Casserole

This easy, cozy casserole melds tender quinoa with roasted cauliflower, green peas, and a zesty marinara sauce. The subtle flavors of cauliflower and quinoa complement each other perfectly in this toothsome casserole. Frozen peas add sweetness, while marinara sauce ties it all together with rich tomato flavor. One commenter shared:  “Very delicious and simple! Filling without making me feel heavy.”

INGREDIENTS

• 2 cups dry quinoa
• 3½ cups vegetable broth, divided
• ½ medium onion, cut into ¼-inch dice (1 cup)
• 6 cloves garlic, minced
• 1 tablespoon Italian seasoning
• 1 medium head cauliflower, cut into 1-inch florets (about 6 cups)
• 1 tablespoon white wine vinegar
• Sea salt and freshly ground black pepper
• 3 cups store-bought marinara sauce
• 1 cup frozen green peas, thawed

INSTRUCTIONS

1. In a large saucepan combine quinoa and 3 cups broth. Bring to a boil; then reduce heat to low and cover pan. Simmer 20 minutes. Remove from heat and let stand 10 minutes. Drain off any excess water, if needed.
2. In a skillet, combine onion, garlic, Italian seasoning, and ¼ cup broth; cook over medium for 10 minutes or until onion is tender, adding more broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add cauliflower to skillet and cook 10 to 15 minutes more, or until cauliflower is just starting to get tender. Do not overcook. Add vinegar and season with salt and pepper.
3. Preheat oven to 350℉. Fluff quinoa with a fork; then spread it in an even layer in the bottom of a large casserole dish. Cover quinoa with an even layer of marinara sauce, followed by cauliflower and green peas on top. Bake uncovered 20 to 25 minutes, until there is browning on the cauliflower. Serve warm.

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What Could A Plant-Based Diet Do For You?

If you’re looking for a way to improve your overall health, a plant-based diet may be the right choice for you. A plant-based diet is one that focuses on plant-based foods, such as fruits, vegetables, legumes, and whole grains.
There are many benefits to following a plant-based diet. For starters, plant-based diets are typically high in fiber and low in saturated fat. They can also help reduce your risk of heart disease, cancer, and other diseases. Plant-based diets can also help you lose weight or maintain a healthy weight.
Making the switch to a plant-based diet can seem daunting, but it doesn’t have to be difficult. There are plenty of delicious plant-based recipes out there, and you can gradually incorporate more plant-based foods into your diet. With a little effort, you can be on your way to a healthier lifestyle.
So, what are you waiting for? Start exploring plant-based diets today and see how they can benefit you. You may be surprised at how easy and delicious plant-based living can be.
Here are 12 plant-based foods that are especially good for you:

1. Fruits and vegetables – Fruits and vegetables are loaded with vitamins, minerals, antioxidants and fiber. They’re an essential part of any healthy diet.
2. Whole grains – Whole grains are a great source of complex carbs, vitamins, minerals and fiber. Choose whole grain breads, cereals, rice and pasta whenever possible.
3. Beans and legumes – Beans and legumes are an excellent source of protein, fiber and nutrients. They can be used in a variety of dishes or eaten on their own.
4. Nuts and seeds – Nuts and seeds are a good source of healthy fats, protein and fiber. They make a great snack or can be added to salads, cereals and other dishes.
5. Soy products – Soy products, such as tofu, tempeh and edamame, are a great source of plant-based protein. They’re versatile and can be used in many different dishes.
6. Green vegetables – Green vegetables, such as broccoli, kale and spinach, are loaded with vitamins, minerals and antioxidants.
7. Herbs and spices – Herbs and spices are a great way to add flavor to plant-based dishes. They’re also a good source of antioxidants and other beneficial nutrients.
8. Healthy fats – Healthy fats, such as Omega-3 fatty acids, are important for overall health. Sources of healthy fats include nuts, seeds, avocados, and algae supplements.
9. Dairy alternatives – Dairy alternatives, such as plant-based milks and yogurts, are a great option for those who don’t eat dairy products. They’re often fortified with vitamins and minerals.
10. Fruit juices – juice your own, don’t buy shop-bought as they are mainly sugar with very little natural vitamins and minerals.
11. Green tea – Green tea is rich in antioxidants and has been linked to a number of health benefits, including improved brain function and a lower risk of cancer.
12. Dark chocolate – Dark chocolate is made from cocoa beans, which are packed with antioxidants and other nutrients. Choose dark chocolate with a high cocoa content (70% or higher) for the most health benefits.
Water the magic ingredient
Dont forget to drink plenty of water as it is essential for good health. Be sure to drink plenty of water throughout the day to stay hydrated. around 8 x 8oz glasses every day to wash out the toxins.
Summary
A plant-based diet is a great way to improve your health and well-being. The 12 plant-based foods above plus water of course are especially good for you. Try incorporating them into your diet and see how you feel after 30 days!

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