I wanted to share one of my favorite dishes to make that uses my favorite grain, Quinoa.
If you are not familiar with quinoa (pronounced KEEN-wah) here are some facts about this wonderful grain. Quinoa has a high nutritional value and provides all of the essential amino acids. It is not only high in protein, but high in iron, vitamin B3, vitamin B6 and phosphorus. Quinoa is also gluten free.
My Quinoa Black Bean Salad/Tacos are very healthy and easy to make. This dish is delicious on its own as a salad or served in a soft shell taco, topped with avocado and salsa, if desired. It can be served hot or cold. It is great to pack for picnic lunches or to keep in the refrigerator for a quick lunch or dinner.
This salad uses a Rainbow of Color which provide a great amount of vitamins and minerals!
Hope you enjoy this delicious and nutrient rich salad with all many tasty flavors of Fall!
*The rolls are best served right away or stored in an air tight container in the refrigerator. If storing for later, the rolls will stick together, so have some space between them or individually wrap them.
*These can be a little time consuming to make, so grab some family helpers to help assemble the wraps together!
*Get creative with different vegetables in your wraps
Creamy Peanut Sauce
Yield: 1-1/2 cups
The rice paper I use is shown below. I purchase this brand at Sprouts Farmers Market.
Prepare a colorful assortment of vegetables and herbs for your wraps! Enjoy!
I have always enjoyed making salads! When I teach my nutrition and cooking demonstrations in the schools, I like to incorporate every color of the rainbow into a beautiful garden fresh salad. This salad is always a favorite with the kids. It's simple, colorful and fun! Try cutting the vegetables in different shapes, such as, half moon cucumbers, carrot coins, spiralized radishes and confetti bell pepper! Eating the rainbow will ensure you are getting a variety of vitamins, minerals and antioxidants!
• 2 cups lettuce, arugula, kale or any other favorite greens
• 1 cup purple cabbage, thinly shredded
• 1 cup carrots , shredded or cut into coins
• 1 cup diced cucumbers, cut into half moons
• 1 yellow bell pepper, finely diced
• 1 cup radishes, sliced, diced or spiralized
Optional "toppings": Sprinkle in any of the following: dried cranberries, pomegranates, blueberries, sunflower seeds or croutons
1. Add all ingredients to a large bowl. Set aside.
2. Whisk together lemon dressing ingredients
3. Pour onto salad and toss until well coated
Basic Lemon Dressing
Yield: Approximately ¾ cup dressing
• 1 tbsp. lemon zest
• ¼ cup lemon juice
• ½ cup olive oil
• 1 tsp honey or maple syrup
• ½ tsp salt
Optional dressing add-ins:
• 1 minced garlic clove
• fresh minced herbs
• 2 tsp Dijon mustard
1. Add lemon zest and juice to bowl, whisk in honey and salt (and any optional add-ins), drizzle in olive oil and whisk well. Can also add ingredients to a jar and shake well!
Check out our How to Build a Perfect Salad worksheet for more ideas on building a colorful and healthy salad!
This salsa is one of my most popular recipes that I use for kids when I teach in the schools. It is loaded with watermelon and vegetables, lime juice, cilantro, and has so much flavor. Kids love it (and, of course, adults too) !! It is great for picnics, BBQ's, poolside and just snacking at home.
1. Cook the lentils in boiling water until just tender (20 minutes). Drain and set aside.
2. Chop the asparagus in 2” pieces (discard the woody ends), chop the zucchini into small diced size pieces and finely chop the onion.
3. Heat the coconut oil in a skillet and add the asparagus, zucchini, onion and snap peas. Season the vegetables with a pinch of sea salt and freshly ground black pepper. Cook only for a couple of minutes, then remove from the heat.
4. Add the cooked lentils to the vegetables and mix in the lemon juice. Add chopped avocado and finely minced fresh herbs. Garnish with sunflower or sesame seeds.
Serve warm or at room temperature.
Whether you are already a fan of kale and broccoli, this salad will make you love it even more and if you aren't a fan, then welcome to the kale and broccoli club! With a dressing made of orange, lemon and lime this salad is a flavor explosion! Best of all, it has been kid tested and approved!
Triple Citrus Vinaigrette
1, 15 oz can black beans, rinsed and drained
1 cup frozen corn, thawed
1 tomato, diced
1 cucumber, peeled, seeded and finely chopped
½ yellow or red bell pepper, finely chopped
½ jalapeno, finely chopped
½ cup fresh cilantro, finely chopped
Juice of 1 or 2 limes, about ¼ cup (use the zest too!)
1 tsp cumin
1 tsp salt
Ice Berg, Romaine or Bibb Lettuce work great for the wraps
1. Add beans to large bowl.
2. Mix in tomato, corn, cucumber, bell pepper, jalapeno and cilantro.
3. Add cumin and salt.
4. Pour lime juice over all and combine well. Scoop mixture into lettuce cups.
With just a few simple and fresh ingredients, you can make these delicious and healthy black bean and veggie lettuce wraps! Enjoy!
• 1 carton vegetable broth – 4 cups
• 4 cups water
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 celery stalks, chopped
• 2 carrots, peeled and diced
• 4 potatoes, diced
• 1 zucchini, diced
• 1 cup frozen corn
• 1 cup frozen peas
• 1 cup fresh herbs: parsley, oregano, basil or 1 tsp dried herbs
• 1- 15 oz. can garbanzo, kidney or cannellini beans
• 1- 28 oz. can crushed or diced tomatoes
• Optional: Add minced greens (kale, mustard greens, spinach)
• 1 tsp salt
• 2 cups, cooked brown rice, cooked pasta shells or alphabet pasta
1. Add onion, garlic, celery, carrots, potatoes and zucchini to a large pot*
2. Add broth and 4 cups water. Bring to boil and simmer until carrots are soft.
3. Add corn, peas, garbanzo beans and crushed tomatoes. Simmer for about 20 minutes.
4. Add salt to taste, fresh herbs and minced greens.
You can also add: green beans, cabbage and any other favorite veggies!
*To make in the Instant Pot, add all ingredients to the Instant Pot. Close and seal lid. Cook on manual mode for 10 minutes. Release steam and open lid. Add salt and cooked pasta shells, brown rice or alphabet pasta.
Join my email list and immediately gain access to my TOP FIVE SMOOTHIE RECIPES right now as a thank you!!
NEW RECIPES DELIVERED FOR FREE!
Get the latest recipes delivered straight to your inbox, and be the first to hear about new cooking classes, workshops, blog post updates, and more! Give it a try...you can unsubscribe at any time. :-)
And, of course, I promise to never spam you or sell your email address to anyone.
PLEASE NOTE: The information provided throughout my website pertaining to your health or wellness, is not intended to be a substitute for the professional medical advice, diagnosis or treatment provided by your own physician or health care provider. It is intended to be provided for informational, educational, and self-empowerment purposes only. This information should not be used to diagnose, treat or cure any illness or health condition. If you have, or suspect that you have a medical problem, contact your physician or health care provider. A Health Coach is defined as a guide and mentor who empowers clients to take responsibility for their own health and supports them to implement and sustain lifestyle and behavior changes that will contribute to the achievement of their personal wellness goals. I became certified as a Health Coach because of my passion for health and wellness, and to work with others on incorporating positive and healthy changes in their lives.
© 2018 Web Design by Lisa Smith, Geek Girls In Vegas