Oprah knows best! For more healthy recipes and wellness tips call Natural Healing Care Center today to set up a time to speak to one of our nutritionists – 520-323-0069
“This quinoa salad is delicious with Marcona almonds, but I sometimes substitute toasted pine nuts, because everything tastes better with toasted pine nuts!” —Oprah Winfrey
- 1 cup quinoa, preferably multicolored, rinsed and drained (if necessary)
- ¼ cup minced shallots (from 1 to 2 large shallots)
- ¼ cup white balsamic vinegar
- 1 Tbsp. Dijon mustard
- 2 garlic cloves, minced
- Finely grated zest and 2 Tbsp. juice from 1 lemon
- ½ tsp. kosher salt
- Ƅ tsp. ground black pepper
- ⅛ tsp. cayenne pepper
- ¼ cup extra-virgin olive oil
- 1 large orange
- 4 hearts of palm (from one 14-ounce can), drained and thinly sliced
- 1 ripe mango, peeled, pitted and chopped
- ½ English cucumber, thinly sliced into half moons
- ½ cup Marcona almonds or toasted pine nuts
Active time: 30 minutes
Total time: 1 hour
In a medium pot, bring 2 cups water to a boil. Add quinoa, cover, reduce heat to medium-low and simmer until liquid is absorbed, 15 to 20 minutes. Remove from heat and set aside, covered, for 5 minutes more. Uncover, fluff with a fork and spread out on a baking sheet or large platter to let cool.
Meanwhile, in a medium bowl, whisk together shallots, vinegar, mustard, garlic, lemon zest and juice, salt black pepper and cayenne. Whisk in oil.
Zest orange into a large bowl. Using a paring knife, cut and discard peel and pith from orange. Cut between membranes to release segments; roughly chop and add to bowl with zest. Add cooled quinoa, hearts of palm, mango, cucumber and almonds. Toss gently to combine. Drizzle vinaigrette on top and toss again to coat. Serve immediately
Read more: http://www.oprah.com/omagazine/quinoa-salad-with-lemon-shallot-dressing-recipe#ixzz4dmnxJfyG
When you roast chickpeas at a high temperature, they become golden and crisp on the exterior and buttery on the interior. They’re as addictive as french fries, and I’ve been known to eat the entire batch standing at the stove straight from the baking sheet.
Continue reading “Crispy Roasted Chickpeas”
When it comes to healthy eating, preparation is the key to success. (Those Boy Scouts are onto something.) In fact, one study published in the American Journal of Preventative Medicine suggests that spending time on preparing and cooking meals at home is linked with better dietary habits. But if you love the convenience of prepackaged foods and restaurant meals, it might be hard to go cold turkey on your take-out routine.
Luckily, planning and preparing your meals ahead of time will make healthy choices a no-brainer. Instead of running to the deli for a cold cut calorie bomb, you’ll have a home cooked feast on hand that can be heated up faster than you can walk two blocks. (Leaving you with more time to squeeze in your daily workout!) And hey, you’ll save money while you’re at it.
Plus, if you’re intimidated by cooking, there are tons of sneaky tricks that can help make assembling delicious meals a cinch. From easy breakfast options to methods for whipping up meals in bulk, we’ve got expert tips to set yourself up for a fuss-free and healthy week. Whip out your favorite Tupperware (we’re loving these leak-proof options) and get started.
12 Meal Prep Ideas to Try Now
1. Season meat three ways using just one pan.
If you’re sticking to lean meats like chicken, chowing down on the same flavors can get tedious after a while. Save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all. Three birds, one pan! Photo and recipe: Kevin / Fit Men Cook Continue reading “12 Brilliant Meal Prep Ideas to Free Up Your Time”
Is your oven being used as a storage bin? Do you set off the fire alarm every time you cook? Maybe you just don’t have time to prepare a healthy meal every night.
It’s okay; you don’t need to be a master chef to make food that’s both nourishing and delicious. We can work with you and your dietary needs, call us at Natural Healing Care Center and we can help you create meal plans that will work with your needs and lifestyle. Give us a call today! 520-323-0069
Make Meatless Monday last
Meatless Monday is a popular trend worldwide thanks to a mounting body of evidence on the health benefits of plant-based eating. Cutting down on meat can help save:
Your bank account: Plant proteins like beans and soy are cheaper than meat
Your health: Red meat can increase your cholesterol and raise your risk of heart disease and colon cancer
In fact, a 2013 analysis of numerous studies found that the biggest meat eaters were 29% more likely to die early than those who ate the least amount of meat. So don’t stop after Monday — eating plant-based meals more often may help you live longer.
Cooking hacks for easy meatless meals
These simple tricks can make meatless meal prep a breeze:
Try different kitchen gadgets because they make preparing vegetables super easy. Garlic press, food processor, and a spiralizer, which shreds veggies like zucchini into long, thin strips.
Add beans to pastas, soups, and salads for an easy protein boost.
Invest in a four ingredient plant-based cookbook.
Continue reading “6 Easy Meatless Meals for People Who Can’t Cook”
Here is a great guide on what fruit is in season when! Call Natural Healing Care Center today to talk to one of our naturopathic doctors about maintaining a healthy diet. 520-323-0069.
All Year Fruits
January – December
Make this delicious Vegan dip for your New Years Eve party! Your guests won’t know the difference!
- 3/4 cup raw cashews (unsoaked)
- 3/4 cup plain unsweetened non-dairy milk (I like almond or soy, but your choice)
- 2 1/2 – 3 tbsp freshly squeezed lemon juice
- 1-2 medium-large cloves garlic (use less/more to taste)
- 3/4 tsp sea salt
- 1/2 tsp dry (ground) mustard
- freshly ground black pepper to taste
- 2 cups frozen artichoke hearts, partially thawed (helps for pulsing in blender)
- 2 cups (loosely packed) spinach leave
Continue reading “Vegan: Creamy Artichoke Spinach Dip”
For a vegan alternative to a classic roast, this spiced, roasted cauliflower is just the ticket!
- 4 cloves of garlic
- 1 teaspoon smoked paprika
- ½ a small bunch of fresh thyme
- olive oil
- sea salt
- freshly ground black pepper
- 1 lemon , zest and juice of
- 1 large cauliflower , (1kg) with outer leaves left on
- 4 tablespoons dry sherry
- 1 x 400 g tin of plum tomatoes
- 40 g flaked almonds
- ½ a bunch of fresh flat-leaf parsley
- extra virgin olive oil
Continue reading “Whole roasted cauliflower”