Quit for Quinoa

Kale & Yam Quinoa Salad – Light and Delightful

Kale:  is one of the best know cancer-fighting vegetables on the plant! It is the richest of all leafy greens in carotenoids and contains an abundance of lutein, a phytochemical that scientists think may be more protective against cancer than beta-carotene. Kale is rich in calcium (ounce for ounce, kale contains more calcium than milk and the calcium in kale is more absorbable by the body than the calcium in milk!), vitamin A, magnesium, potassium, and vitamin C.

Yams:  are a complex carbohydrate and a good source of fibre. They are rich in potassium, vitamin B6, folic acid, magnesium and mangnese.

Quinoa:  pronounced either key-NOH-wah or KEEN-wah has gained a reputation as a “super-grain” because of its high nutritional value. It provides all of the essential amino acids, including lysine, a scarce amino acid in vegetables, plus methionine and cystine. These are especially important for vegetarians because most plant source have inadequate amounts of these amino acids. Compared to other grains, it is not only high in protein but also in iron, vitamin B3, B6 and phosphorus.

Coconut Oil:  is one of the few plant-based oils that contains significant concentrations of saturated fat. Its use has been controversial due to a fifty-year old study that said it raised blood cholesterol. It is worth noting, however, that the study in question used hydrogenated coconut oil. While coconut oil does contain saturated fat, it is easily digestible and converted into quick energy. In addition, nearly 50 percent of the fatty acid in natural coconut oil is lauric acid, which has adverse effects on a variety of microorganisms, including yeast, bacteria, fungi, and viruses. It is not necessary to avoid all coconut oil, but do not consume it in the hydrogenated form, which is found in most processed foods.

Dulse:  is a native sea vegetable harvested in the North Atlantic and Pacific Northwest.  It has a strong, distinctive flavour and chewy texture.  It can be eaten as a snack directly from the bag.  Use dulse in a variety of ways: in soup, stews, casseroles, salads, and sandwiches.  You can also get dulse flakes and sprinkle them on pastas, pizza, soups, and salads.  Dulse is rich in protein, potassium, iron, and vitamin K, which is necessary for blood clotting.

RECIPE (I’m not one for measuring so, the below is a guesstimate.  Also I used all organic ingredients but that is optional.)
1/2 cup quinoa
3/4 cup water
2 kale leaves
1/4 cup yams, cubed
1 tsp coconut oil
dulse flakes – sprinkled to desire (optional)

Wash quinoa in warm water for about 2-3 minutes in a bowl and or a fine strainer.  Place quinoa and water in small pot. Bring to boil and then simmer until cooked about 15 minutes. Meantime, cube yams & destem kale and chop. Two minutes before the quinoa is cooked place the cubed yams. One minute before the quinoa is cooked place the kale in. When quinoa cooked turn off heat and put the coconut oil in and mix. And if desired sprinkle dulse flakes on top. Serves 1 – 2.

Happy Earth Day

“Unless someone like you cares a whole awful lot, Nothing is going to get better. It’s not.”      Dr. Seuss, The Lorax

UNI

This week I wanted to share this video.  It shows the beauty of universal collaboration and that in the infinite universe when we all act as ONE together we can achieve crowning effects such as lightness and love.

Kumquats Stuffed with Chocolate Hazelnuts

These make a great little aperitifs. They are quite strong in flavour, so nibble delicately! Makes 24.

1 cup of raisins, soaked
1/2 cup of walnuts, soaked
Crushed hazelnuts, dry
1/2 cup of chocolate powder (crushed cacao beans or nibs)
12 kumquats

Can use a hand blender or food processor. Blend the raisins and walnuts until the mixture is a mouldable consistency. Add the chocolate powder. Roll into oblong balls and then roll onto the crushed hazelnuts until they’re covered.

Cut each kumquat in half, and scoop or cut out the bitter flesh. Place an oblong ball into each kumquat half. Arrange on a plate and serve.

Adopted by: Naked Chocolate – David Wolfe & Shazzie

Parking Tag Operations

I had an encounter yesterday morning that has still left me thinking. Thinking about the possibilities of how and what I could have said or done to change the experience not for the better, but just for a little spice. I was challenged with, in my opinion, a nasty lady behind the wicket. As I steadied my eyes on her and observed how she was interacting with the people before me I started to think of how I could enthuse her so, that maybe she could have a better day.

By the time I had arrived on the other side of the wicket I had already known I would be getting the same treatment. My heart started to race and pound hard, but I had to let her know in some way that I would be drawing the line in accepting her mannerisms.

As she continued to yell at me (no joke) for whatever reasons I gently asked her “Not having a good day?” She quickly changed her tone of voice with a reply of “No, just asking you for the name.” I quickly thanked her and walked away.

In my mind, I knew there were more empowering questions I could have asked her but in the moment I was still freaking out within..who likes confrontation anyways? However, the experience left me more motivated to BE that better person to everyone I encounter in hopes that they may continuing walking with a more constructive spirit.

Stress Buster

Banana & Avocado & Maca Smoothie
If stress keeps you awake at night then try this velvety smoothie packed with stress-relieving & sleep-promoting nutrients.

Tryptophan, an amino acid found in bananas, avocados, and maca root, is converted by the brain into serotonin, which has mood-enhancing, sleep-inducing properties. The conversion works best if magnesium and vitamin B6 and B3 are also present. This recipe contains all three of these nutrients.

Bananas: Rich in tryptophan and high in magnesium, which supports the adrenal glands to control the effects of stress, bananas also contain B6, a key anti-stress nutrient.

Avocado: This fruit contains a wide range of B vitamins to promote a good night’s sleep as well as high levels of antioxidant vitamins E, which fight free radicals produced under stress.

Maca Root: A great superfood that is native to Peru. Maca is a powerful adaptogen that helps increase energy and stamina and improve the ability to handle stress. It naturally nourish and rejuvenate exhausted adrenal glands serving to: increase energy, reduce stress and its impact on the body, control cortisol levels, promote restful sleep, improve immunity, and enhance mental clarity. It is high in the B1 and B2, C vitamin, magnesium, and tryptophan which are nutrients needed when under stress.

Almond Milk: Is a great alternative to cows milk if you are lactose-intolerant or allergic to soymilk. Almonds are high in protein, calcium, magnesium, potassium, zinc, selenium, vitamin C, B1, B2, B3, B6, and vitamin E.

Nutrients:
Vitamin A, B1, B2, B3, B5, B6, C, E, K, beta-carotene, biotin, folate, calcium, chromium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, omega 3 & 6 fatty acids, tryptophan.

RECIPE
1 Banana
1 Avocado
1 cup of Almond Milk (or until desired consistency)
1 Tbsp Maca Root

Whiz altogether in a blender until smooth and creamy. Enjoy

Note: The original recipe is from “The Top 100 Juices” – by Sarah Owen. I have replaced the soymilk & sunflowers for almond milk and maca root to suit my taste.