VEGETABLE QUINOA

I love QUINOA. It is available in almost every supermarket, and the whole family can enjoy it.  It's also great if you are trying to loose weight, have a wheat allergy or are just tired of rice. It is very easy to make and goes with practically any meat or vegetable. Some recipes even use it as a dessert, as it has a nice and easy nutty flavor. There are many brands but I usually buy this one ('macro wholefoods market') and both my health food store and larger super market chain carry it. Any brand is fine (I have no loyalties with quinoa brands yet.) You will also find that there is a darker black or reddish quinoa, I have used them before and it has a stronger flavour, it also needs a bit longer to cook.

I have also discovered puffed quinoa, which is great as a substitute for cereal. I like adding it to my Kefir yoghurt (the highest probiotic on the market) with some blue berries, pomegranate or back berries. Sprinkle Chia seeds and you have a super breakfast or quick snack. 


Now here is my veggie recipe...enjoy and don't be scared of over cooking the QUINOA. 

Ingredients:

1 knob of ginger (finely sliced)

1 garlic clove (finely chopped)

2 chives (coarsely sliced)

1 green pepper

1 carrot

1 bunch of asparagus

1 bunch of cilantro/coriander

5 mushrooms

2 cups of quinoa

2 tomatoes

Olive oil

Lemon (fresh)

Chop all of the ingredients.

First start with your veggies, as they take longer.  Throw the ginger, garlic and chives in a pan with olive oil. Once the aroma starts to seep out toss in the green peppers, carrots and asparagus.  Then sprinkle fresh cilantro/coriander…plenty.  Finally toss in the mushrooms and let it all cook together until the vegetables are evenly cooked. 

(Yes I have a new pan and I'm not cooking with these anymore, it's an old picture. Sorry it sometimes takes me a while to post.) 

With quinoa, boil 1 cup of quinoa in 1 ½ cups of water with a bit of olive oil so that the quinoa doesn’t stick together.  This should be cooked for about 10-15 minutes…it is ready once all of the water is absorbed and the quinoa grains seem to have popped open into small whitish grains. (The cooking time may vary by brand).

Once the quinoa is fully cooked and drained toss it into the pan where your veggies are mix them together so all of the flavours are absorbed and distributed evenly.

Now your quinoa is ready to serve.  I add some chopped tomatoes on top and a little bit of lemon for that extra zest.

Salmon Pesto and Ricotta Bow Tie Pasta

As I promised, here is a quick and easy pasta to enjoy made from the left-over salmon from my last post.
Now, if you have not made my salmon recipe the night before I will forgive you so don't worry, you can use tin salmon to make life easy.

If you have been following my blog you know that I never promote pre-packaged sauces or products that are heavily processed. However, a while back I received a very kind package from Barilla (pretty much a 6 months supply of pastas and sauces.)  I have recommend Barilla to you in my recipes because it is my favourite pasta brand...ha, they didn't need to send me free food for me to talk about a product I have been faithfully using for the last 15 years...anyway, in this lovely package I was also sent some pre-made sauces that I have seen at the supermarket for years, and well I had been skeptical about using them because I love making my own sauces. It makes me feel in control to have my own sauces, this way I really know what is in them with out a doubt.
Pesto is very easy to make so I would normally just make my own but when you have 30 bottles of 'Barilla Pesto Genovese' sauce in your pantry it can get tempting to use.  Now, I did not use the whole jar, only a small portion of it to give the recipe a hint of pesto. I carefully read the package details and saw nothing that is harmful, and if used moderately in my recipe it can be as good or bad as garlic salt or any other ingredient in my kitchen (if you have a nut or cheese allergy do not use this product because it contains both !!!) Once opened these products only last 5 days. I have used this pesto sauce as a marinade for grilled zucchini as well ... It was VERY VERY nice!!!

I choose bow tie pasta because they are fun and its nice to change things up a bit. I used regular Barilla bow tie pasta, made from wheat. If you do not wish to eat this kind of pasta or can't, don't despair there are other great brands made with alternative grains. My favourite kind is KAMUT pasta, it is a perfect substitute and it also holds the consistency when you cook it. My second choice of pasta would be rice or corn pasta. These have less of a nutty flavour than the Kamut but you will have to watch the cooking time, in my experience they tend to go soft quickly.
To keep this meal at a healthy calorie range I suggest a serving of no more than 60g of pasta per person, and trust me that is one heck of a plate. If I had to serve myself the pasta I would have a 70/30 ratio of salmon to pasta, no more than 40g on my plate. Keep the protein high and decrease the carb a little.


Ingredients:

200g Barilla Bow Tie Pasta, or any pasta of your choice
1/2 a cup of ricotta
2 tablespoons of Barilla Pesto Genovese, or your own pesto mix
Salmon left-over (I used one whole piece)
Garlic salt
1 fresh tomato
Couple of fresh basil leaves, finely chopped
3 tablespoons of olive oil
2 whole chives, chopped

In a bowl add the olive oil, tomatoes, basil, chives and salmon (Use a fork to flake the salmon and make sure you remove any small bones the fish may have.)
Then add in the pesto and ricotta, and sprinkle some garlic salt (Taste it, if its too salty it does not have to be a problem because you still have to add the pasta and that will bland the sauce.)

(You can still add more ingredients. For example if you have some steamed green beans cut those up and add them in... Please modify this recipe to your liking, everyone liked it but I'm sure you can add more things to it. If you don't have salmon who cares, use tuna. If you like it spicy add chilli flakes.)

When boiling the pasta please don't be stingy with the water, lots of water for pasta is a good thing. The more space the pasta has to cook the less space for it to stick.
Now the key to a good pasta is to throw it in only when the water is salted and is boiling at its max. Keep an eye on the cooking time and stir the pasta while it is boiling. Eating over-cooked pasta is not the same experience as a pasta that is al dente...I see so many people who add oil to the boiling water....WHY??? You do not need oil in the water unless the pasta is made of egg, such as tagliatelle, etc...it will be specified on the package when they are made out of egg. Sorry but I have to mention this, it is my pet peeve...

Okay so you have drained the pasta, leave a little bit of water (make sure your bow ties are not dry...
Then start mixing the pasta into the bowl with the salmon and other ingredients...Yummy
You may add a dash of parmiggiano regiano, but only a little; please we want this recipe to stay lean.

Okay you are now ready to enjoy your Salmon Pesto and Ricotta Bow Tie Pasta!!!

Oven Baked Herb & Ginger Salmon

I love my salmon and now it's one of the fish we all eat together at the table. It has been my biggest success!!! I can't stop stressing the importance of OMEGA 3, salmon is a fatty fish but it has the good fats...
I make mine very simple, if you have been following this blog you know I love to cook a lot of my meat and fish in the oven wrapped and closed in foil. I do this for many reasons, my best reason is that it keeps the kitchen from being a mess and grease splashing everywhere.  This way of  cooking is ideal for fish because the flavours are sealed in and the moisture produced within the foil keeps the fish moist. No one likes dry fish!!!

This recipe is simple and will take 20 minutes max to cook.

Ingredients:

Salmon (1 piece per person)
lemon juice, from 1/2 of a lemon
1 table spoon of extra virgin olive
1 1/2 table spoons of ground ginger
1 table spoon of Gourmet Garden Chives
1 table spoon of Gourmet Garden Dill
1 table spoon of Gourmet Garden Parsley
1 table spoon of Gourmet Garden Thai Seasoning (Lemon Grass, Ginger, Coriander, Chilli)
Garlic Salt (a pinch)
Salt & pepper

Wash and pat dry the salmon. Place the pieces in an oven pan, covered in foil (enough to cover and close the salmon.)

In a bowl mix the lemon juice, olive oil, garlic salt, ground ginger and all the gourmet garden seasonings. If you don't have access to the Gourmet Garden Spices use these fresh herbs by cutting them thinly and whisking them together in the same way (so have ready fresh parsley, chives, coriander, dill and lemon grass to chop up.)  You may add red chilli flakes if you would like it spicier.

Whisk them all together and you have a lovely dressing that you will pour over the salmon...make sure the salmon is covered evenly with the dressing. If you would like to add a bit of white wine, half a cup, it adds a je ne se quoi (it will however add more calories to the dish.)

Close the fish up in the foil. Place in the oven at 200 degrees Celsius for max 20 minutes. Im very comfortable at cooking it at this temperature..if you want it lower then cook for a bit longer.

When you open the foil your kitchen should be filled with the aromas of the ginger and herbs.

I like to serve this dish with either a side of sautéed broccolini or string beans and potatoes.

I happened to have sweet potatoes in the fridge that night so I decided to make those as a side so that the potatoes wouldn't go to waste. Everyone liked the combination of flavours. The key is you have to have something green on your plate at all times.

The sweet potatoes are very easy to make:
Cut them into medium to small pieces. Drizzle olive oil and add salt & pepper. Place in the oven, do not cover them, let them get a bit crunchy.
They cook as fast as the salmon does, so I cook them at 180 Celsius for 20 minutes.

I hope you enjoy this dish. I like making a little extra salmon so that with the left overs I can make a salad or a pasta. Stay tuned and you will see what crazy yummy pasta I make with the left overs!!!

SARA’S HEALTHY EATING TIPS

I'm not a nutritionist but some basic rules can keep you and your family lean.

1# Fruit juice is out. I just don’t touch it. Or any soft drink for that matter. (Yes we are human and yes occasionally I have one..but don’t make it a part of your life. Fruit Juice has lots of empty calories..so one glass of juice could equal a full meal..the sugar in sodas is scary) 

2# Moderation. My blog has a recipe for mascarpone stuffed dates. I love them. But they are to be eaten in moderation. Anything is to be eaten in moderation, better to leave the table not feeling super full.

3# Diets that restrict one food group don't always equal long term weightloss. We need carbs they are the bodies fuel. (stay away from white bread and white rice) healthier option is brown rice and breads with grains/seeds etc. (1 slice don't eat  1/2 a loaf for breakfast).

4# Make cooking a healthy meal a priority it shouldn’t take a long time. There are so many great quick recipes that can be done in minutes.

5# The chemicals in processed foods are very strong they are addictive and will harm taste buds. When you eat a very processed food and then have a vegetable it will taste bland because your taste bud have been over powered by the  salts and additives. Avoid them at all costs. I don’t like to eat processed foods… and avoid fast food..

6# Eat lots of lean meats, whole grains, vegetables and keep the fiber coming..Fiber unless you have a colon problem is your friend!!

7# Make wise food choices and especially informed decision when buying chicken or other meats that may contain harmful hormones...I don't trust the hormones...but that is me...

8# Children should not be deprived of chips, cookies and soft drinks because in my belief it creates to much emphasis,like they are forbidden, then they will want more of it...(obviously they should be consumed moderately a birthday party, weekend etc) Every parent knows what is best for their child. 

9# Chew food slowly...(I'm the fastest eater in the world and I always have to remember to chew my food slowly. 1st and most important part of the digestion happens in your mouth)

10# Do not sit at home and watch shows about over weight people unless you are on your treadmill at home!!! Weight loss is maths you have to out put more than you input!!!!

XXX