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.
Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.
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.
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Spring Pea & Quinoa Salad with Sunflower Seeds
TO COOK quinoa; 1 cup raw quinoa (rinsed) + 2 cups water in a saucepan – bring to the boil; low simmer 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.
SERVE plates or bowls; a pile of rocket leaves + quinoa snow pea mix + 1-2 tbsp sunflower seeds.
With the remaining salad dressing on the table so you can add a little more to your taste.
SWAP Quinoa for cannellini beans, black lentils, brown rice, chickpeas, black-eyed peas and beans.
SWAP Rocket | Arugula for or add; fresh pea tendrils, spinach, baby kale, mixed baby greens, lettuces, herbs.
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.
ANIMAL PROTEIN – ADD Canned tuna, fish or smoked fish or HB Egg