Packed with protein, loaded with fiber, quinoa (KEEN-wah) is one of the most nutritious foods on the planet.  It has twice the protein of regular cereal grains, fewer carbohydrates, a dose of healthy fats, plus it’s a complete protein (all the essential amino acids your body needs to build muscle).

Quinoa has a nutty flavor, cooks quicker than rice and can be used to make pilafs, risottos, salads, soups and even desserts.  You can locate quinoa in the rice aisle or health-food section of your grocery store.  Cook up a big batch and store it in your refridgerator.  To prepare:

• 2 cups water
• 1 cup quinoa

Bring to a boil, cover, cook over medium heat for 12 minutes or until Quinoa has absorbed all the water.  Remove from heat, fluff, cover and let stand for 15 minutes.  Yields – 4 cups. 

Nutrition Facts:  serving size 1/4 cup

• Calories – 160 g 
• Total Fat – 2.5 g
• Sat. Fat – 0
• Trans Fat – 0
• Cholest. – 0
• Sodium – 0
• Total Carbs – 28 g
• Fibre – 6.5 g
• Sugars – 0
• Protein – 6 g
• Calcium – 2%
• Iron – 18%

For a salad:

• 1 cup cooked quinoa (cooled)
• chopped red pepper
• chopped green pepper
• chopped green onion
• chopped tomatoes
• any other vegetables  you have on hand

Toss with your favorite salad dressing (poppyseed) or drizzle with 1 Tablespoon balsamic vinegar (or red wine vinegar) and 1/2 Tablespoon olive oil.

Posted on September 3rd, 2007 by neslyn
Filed under: Favorite products, Salads | No Comments »

In the fall, there are so many fresh vegetables (either from your garden or from your local farmer’s market).  Wash fresh vegetables and boil for 20 minutes or until cooked.  I used the following vegetables from our garden:

• green beans
• yellow beans
• fresh peas
• fresh carrots
• green onions

My mom would add a pinch of salt, butter and milk.

Posted on September 3rd, 2007 by neslyn
Filed under: Full Meals | No Comments »

I was a bit tired of the same old burgers, so decided to try putting these burgers on the grill - with ingredients similar to my meatloaf.  You may want to play around with the amounts – I usually don’t measure anything when I’m experimenting, so I’ve just tried to estimate what I used.  You can add or delete anything that you don’t like – or if you have a fussy family member, just mix up everything but the ingredients they don’t like, make burgers for them, then add the rest of the ingredients and make the burgers for the rest of the family.

• 1 lb ground meat (beef, turkey, chicken or pork or any combination)
• 1/4 cup tvp (dry)
• 1/2 onion choppped
• 1 clove of garlic chopped
• 1/4 cup oats
• 1/4 cup green relish
• 1 egg
• 1/4 cup ketchup
• 1/8 cup barbecue sauce
• Mrs. Dash – table blend to taste
• ground pepper

Grill slowly over low heat for approximately 7 – 10 minutes per side or until cooked.   If you have time, make them up ahead of time and cool in the refridgerator.  Leftover burgers are even better.  You don’t need cheese or buns, they taste great just plain.

Posted on September 1st, 2007 by neslyn
Filed under: Full Meals, Lunch | No Comments »