12 Steps to Whole Foods
Making Plant-Based Main Dishes QUINOA MAIN DISH RECIPES Power Food, High in Protein (* = Grain / Legume combo “perfect protein” dish) The following five recipes feature quinoa, the base of some of my family's favorite dinners. 12-Stepper Kris says that she often puts any salad dressing from Chapter 3 (page 75) on some cooked quinoa (10-15 min. simmered in 2 parts water to 1 part quinoa). She says every one she has tried tastes fantastic. I also recommend tossing into the mix any variety of your favorite chopped raw veggies to make an easy, complete meal. This is one of our favorite dinners on nights we are running around to kids’ soccer and baseball games. Another thing I love to toss with quinoa is sweet potato sticks sautéed in coconut oil, seasoned any way you like it and with a bit of sea salt. Pecan-Cranberry Quinoa 1 C quinoa, rinsed well (soak for a few minutes, then drain in a fine strainer) 1 Tbsp. coconut oil 1 clove garlic 2 C water ½ C pecans, chopped and toasted under broiler or in dry sauté pan 1 orange, red, or yellow bell pepper, diced ½ C dried cranberries 2 green onions, chopped (use most of the green part) C chopped cilantro ½ tsp. sea salt optional: ¼ C dried apricots, finely chopped Dressing: 2 Tbsp. fresh lemon juice ¼ C fresh orange juice 1 tsp. grated orange zest ¼ C extra virgin olive oil 2 Tbsp. agave (raw, organic) 1 Tbsp. dried basil In a saucepan, sauté the garlic in the oil, then add the quinoa and stir until toasted. Add the water and bring to a boil. Turn the heat down and simmer for 15 min. Blend the dressing ingredients in a high-powered blender. Toss the cooked quinoa with all other ingredients and the dressing (or any Chapter 3 (page 75) dressing that features orange, lemon, or lime juice—such as Green Goddess Dressing (page 88) or Lemon-Lime Dressing (page 94). Serve cold or hot. 172 12 Steps to Whole Foods © Copyright Robyn Openshaw
Making Plant-Based Main Dishes Curried Quinoa 1¼ C quinoa, rinsed well (soak for a few minutes, then drain in a fine strainer) 1 Tbsp. extra virgin olive oil 1 small onion, diced 1 red bell pepper, diced 1 green bell pepper, diced 1 Tbsp. ginger root, grated 1 can diced green chili peppers 1¼ tsp. turmeric 1¼ tsp. coriander ¼ tsp. cinnamon ½ tsp. sea salt 2 C water Rinse and drain quinoa well (after soaking for a few minutes first, so grains absorb water and don’t run through the sieve). Sauté the onions and peppers in oil in a saucepan. Add the ginger, quinoa, and green chilies, and cook for 1 min. Add the remaining spices and cook for another minute. Add the water and bring to a boil. Reduce the heat and simmer for 15 min. Fluff with a fork before serving. Broccoli-Cashew Quinoa 1 Tbsp. coconut oil 2 cloves garlic, minced 1 small red onion, finely diced ½ C sun-dried tomatoes, julienned or chopped 2 C vegetable broth 1 Tbsp. white wine vinegar 1 Tbsp. agave (raw, organic) 2 Tbsp. fresh lemon juice 1 C quinoa, rinsed well (soak for a few minutes, then drain in a fine strainer) ½ tsp. sea salt 4-6 C broccoli, cut into small pieces freshly ground black pepper, to taste 1 C cashew pieces, toasted in oven Heat the coconut oil over medium heat in a saucepan and sauté the onion and garlic for 3 min. Add the sundried tomatoes, vegetable stock, vinegar, agave, and lemon juice and bring to a boil. Stir in the quinoa and salt, then put broccoli on top. Reduce the heat and simmer covered for about 20-30 min. Remove from the heat when the broccoli is tender. Add the ground pepper and cashews and toss. © Copyright Robyn Openshaw 12 Steps to Whole Foods 173
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Making Plant-Based Main Dishes<br />
QUINOA MAIN DISH RECIPES<br />
Power Food, High in Protein<br />
(* = Grain / Legume combo “perfect protein” dish)<br />
The following five recipes feature quinoa, the base of some of my family's favorite dinners. <strong>12</strong>-Stepper Kris<br />
says that she often puts any salad dressing from Chapter 3 (page 75) on some cooked quinoa (10-15 min.<br />
simmered in 2 parts water <strong>to</strong> 1 part quinoa). She says every one she has tried tastes fantastic. I also recommend<br />
<strong>to</strong>ssing in<strong>to</strong> the mix any variety of your favorite chopped raw veggies <strong>to</strong> make an easy, complete meal. This is<br />
one of our favorite dinners on nights we are running around <strong>to</strong> kids’ soccer and baseball games.<br />
Another thing I love <strong>to</strong> <strong>to</strong>ss with quinoa is sweet pota<strong>to</strong> sticks sautéed in coconut oil, seasoned any way you<br />
like it and with a bit of sea salt.<br />
Pecan-Cranberry Quinoa<br />
1 C quinoa, rinsed well (soak for a few minutes, then drain in a fine strainer)<br />
1 Tbsp. coconut oil<br />
1 clove garlic<br />
2 C water<br />
½ C pecans, chopped and <strong>to</strong>asted under broiler or in dry sauté pan<br />
1 orange, red, or yellow bell pepper, diced<br />
½ C dried cranberries<br />
2 green onions, chopped (use most of the green part)<br />
C chopped cilantro<br />
½ tsp. sea salt<br />
optional: ¼ C dried apricots, finely chopped<br />
Dressing:<br />
2 Tbsp. fresh lemon juice<br />
¼ C fresh orange juice<br />
1 tsp. grated orange zest<br />
¼ C extra virgin olive oil<br />
2 Tbsp. agave (raw, organic)<br />
1 Tbsp. dried basil<br />
In a saucepan, sauté the garlic in the oil, then add the quinoa and stir until <strong>to</strong>asted. Add the water and bring <strong>to</strong> a<br />
boil. Turn the heat down and simmer for 15 min. Blend the dressing ingredients in a high-powered blender.<br />
Toss the cooked quinoa with all other ingredients and the dressing (or any Chapter 3 (page 75) dressing that<br />
features orange, lemon, or lime juice—such as Green Goddess Dressing (page 88) or Lemon-Lime Dressing<br />
(page 94). Serve cold or hot.<br />
172 <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong><br />
© Copyright Robyn Openshaw