Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
✓ adds to shopping list
Spring Pea & Quinoa Salad with Sunflower Seeds
COOK quinoa; 1 cup raw quinoa (rinsed) + 2 cups water in a saucepan – bring to a boil; low simmer for 15 minutes until water is absorbed, grains are tender with a little bite. Cool & store in a glass container covered in the fridge.
TOAST sunflower seeds in a dry pan or with 1 tsp olive oil until golden OR USE RAW – your choice!
SLICE snow peas thinly = julienne – hone your knife skills; slice them nicely thin & even = great texture.
MIX in a bowl 2 cups cooked quinoa + finely sliced snow peas.
SERVE plates or bowls; a pile of rocket leaves + quinoa snow pea mix + 1-2 tbsp sunflower seeds + drizzle with dressing.
FRESH HERBS – use parsley, chives, garlic chives, cilantro, dill, basil.
SWAP Quinoa for cannellini beans, black lentils, brown rice, chickpeas, black-eyed peas and beans.
SWAP Rocket | Arugula or add; fresh pea tendrils, spinach, baby kale, mixed baby greens, lettuces, bok choy.
SWAP snowpeas for fresh young asparagus very thinly sliced – mix with warm quinoa to very lightly cook.
SWAP sunflower seeds for any other nuts or seeds.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.