Recipe ReDux: Rainbow Grain Bowl

April’s Recipe ReDux theme is to share a new idea for lunch. Like most people, I’m a creature of habit when it comes to lunch.  I stick to my salads, sandwiches, and soups, but this challenge got me thinking about ways to switch up my old favorites.  I took a page out of the book of most of my favorite healthy “fast food” joints in NYC and decided to create a healthy bowl.  The best part about this grain bowl is that it’s completely customizable to your taste.  For the grain, I used a combo of farro and quinoa, but you can also use brown rice or bulgur.  I used bright and colorful, crunchy vegetables, but you can use whatever vegetable toppings you like and add any dressing, cheese or meat. What’s your favorite combination of flavors to throw into a bowl?

Makes 2 bowls

Ingredients:
1/2 cup quinoa
1/2 cup quick cook farro
1 cup water
1/2 cup red cabbage, chopped
1 cucumber, chopped
1 red bell pepper, chopped
1 carrot, chopped
1 yellow carrot, chopped
Optional toppings: 
Feta cheese
Balsamic vinaigrette
Grilled chicken

Directions:

1. In a saucepan, combine the quinoa, farro and water and bring to a boil.  Turn the heat to low, cover and simmer for 15 minutes.
2. When the grains are done, put in a bowl and top with the veggies. Top with any optional toppings.

 

Avocado Toast Is The New Kale

Let me explain the title.  I went out for brunch this past weekend and everyone around me was ordering the avocado toast (naturally, I ordered it too).  Then, I went to a coffee shop and they were serving avocado toast.  Since then, I’ve noticed avocado toast on menus EVERYWHERE in NYC.  If you haven’t tried this trendy staple, now’s the time to jump on the bandwagon. Rather than pay $10+ for it at a restaurant, why not make your own at home?

This is so easy that I’m not even sure it should be considered cooking. It’s more like compiling ingredients. My version of this trendy new food item is smoky and salty, and I think it’s going to be crowd pleaser. And, avocados contain “good” monounsaturated fats, which are great for your heart.

Makes 2 pieces of toast

Ingredients:
2 slices of whole wheat bread (I used boule bread from the bakery section of the supermarket)
1 ripe avocado
1/4 teaspoon smoked paprika
1 radish, thinly sliced
1 tablespoon crumbled Feta cheese

Directions:

1. Toast the bread in a toaster oven or in a 350 degrees F oven for a few minutes.
2. Cut the avocado in half and remove the peel and the pit.  Place in a bowl.  Add the smoked paprika to the bowl and mash the avocado and paprika with a fork.
3. Spoon the avocado mixture onto the bread and top with radish and Feta cheese.

So simple, right?

 

 

Chocolate Pomegranate Love Nests

I’m really not big on Valentine’s Day.  My boyfriend and I don’t even have plans, but he does love sweets, so I made him a decadent treat.  We were recently in this vegetable market by our apartment and he pointed out pomegranate seeds.  “These would be good for a Valentine’s Day recipe and blog post,” he said. Although he really doesn’t know much about cooking or baking, it was a really great suggestion.  So, I threw the seeds into my basket and sought out to make a dessert.

Voila! These simple, 4 ingredient, no-bake Chocolate Pomegranate Love Nests were created.  The dark chocolate and pomegranate seeds are packed with antioxidants, so this is a Valentine’s Day dessert that you can eat without the guilt! And they look like little bird’s nests, so make them for your love bird…or not.

Makes 6 Nests

Ingredients:

1/2 cup semi-sweet chocolate chips

1/4 cup pomegranate seeds

1/4 cup unsalted pumpkin seeds

sprinkle sea salt

Directions:

1) Line a muffin tin with parchment paper.

2) Place the chocolate chips in the microwave for 30 seconds. Stir.  Microwave another 30 seconds, and stir again.  Microwave another 15 seconds.  Stir until the chocolate is creamy.  If needed, microwave another 15 seconds.

3) Add the pomegranate seeds and pumpkin seeds to melted chocolate and stir.

4) Pour the chocolate mixture into 6 segments of the muffin tin, so that they are just coating the bottom.  If needed, use a fork to evenly spread the mixture. Sprinkle sea salt on each nest.

5) Place the muffin tin in the fridge for at least 30 minutes.  The chocolate will harden and the nests will pop right out when ready.

 

 

 

30-Day Healthy Living Challenge: Day 11

Today’s Day 11 Challenge kills two birds with one stone (without killing any birds, of course).

Day 11 Challenge: Meatless Monday, Part 2

The rules and reasons for going Meatless are the same as Day 4, but there’s a special addition with this post: a recipe inspired by The Recipe ReDux’s Progresso Comfort Food Challenge.  Progresso has a new line of Cooking Stock that tastes homemade because it is made with real vegetables. Progresso challenged Recipe ReDux members to use their new stock to make one of our favorite comfort food dishes. In case you needed a little extra inspiration for your Meatless Monday challenge, here’s a recipe for a delicious Mexican Pizza.

Mexican rice and beans is one of my all-time favorite comfort food vegetarian dishes. This recipe uses Progresso’s Vegetable stock to make  delicious, flavorful rice and beans that can be made in one pot and served up by themselves.  The stock really adds so much more flavor to the rice and beans than boiling in just water. Even better than a hearty bowl of rice and beans is rice and beans served on a crispy tortilla and covered in cheese, vegetables and Greek yogurt (my healthy version of sour cream).  Cook this up for Meatless Monday or any night of the week, and it’s guaranteed to be a crowd pleaser. Tomorrow will be a new challenge that you haven’t seen before, so enjoy this easy repeat!

Makes 4 Servings

Ingredients:

For the Rice & Beans:
1 tablespoon vegetable oil
1 small red onion, diced
1 red pepper, diced
3 cloves garlic, minced
1/4 cup diced tomatoes
3/4 cup brown rice
1/4 cup brown lentil
2 cups (15-oz. can) cooked pinto beans, washed and drained
1 teaspoon smoked paprika
2 teaspoon chili powder
1 teaspoon chipotle chili
1 teaspoon salt
1 teaspoon oregano
4 cups Progresso vegetable stock

For the pizza:
4 whole wheat tortillas
1/4 cup Mexican cheese
1 chopped bell pepper
1/2 cup chopped spinach
lime juice
4 teaspoons non-fat Greek yogurt

Directions: 

1. Heat a sauce pot over medium high heat for 1-2 minutes.  Add oil to the pot. Add the onion and red pepper to the pot and cook for 1-2 minutes. Next, add the garlic and cook for another 1-2 minutes.
2. Add the tomatoes, brown rice, lentils, pinto beans, paprika, chili powder, salt and oregano to the pot and stir well.  Make sure everything is evenly coated.  Pour the stock into the pot and bring to a boil.
3. Once the pot reaches a boil, reduce heat to low and simmer for 45-60 minutes or until most of the liquid is absorbed.
4. Preheat the oven to 400 degrees.
5. After the rice and beans are cooked, let them sit for 5-10 minutes.
6. Make your Mexican pizza by layering a tortilla, rice and beans, cheese and red peppers.  Place in the over for 5-7 minutes.
7. Remove the pizza from the oven and sprinkle with chopped spinach, lime juice and a dollop of Greek yogurt.

Disclosure: I received free samples of Progresso Cooking Stock mentioned in this post at no cost. By posting this recipe I am entering a recipe contest sponsored by Progresso Cooking Stock and am eligible to win prizes associated with the contest. I was not compensated for my time.

 

Sweet Orange Glazed Brussels Sprout Flatbread

I have to admit that I’m not the best meal planner (check out these amazing meal prepping skills). I usually buy a bunch of ingredients and hope that I’ll magically create an interesting meal. This works out most of the time, but sometimes I end up looking in my fridge to find only Brussels sprouts and oranges.

Rather than letting the food go to waste, I try to utilize these ingredients for a fun and different meal option. On a side note, about one-third of all food produced worldwide (worth around $1 trillion USD) gets lost in food production or is wasted. I try to do my part, whenever possible, to minimize food waste, and you should too! Okay, let me step down from my soap box and get back to the recipe… Rather, than letting the weird Brussels sprout and orange combo go to waste, I decided to combine the bitterness of the Brussels sprouts with the sweet and tanginess of an orange to create a Sweet Orange Glazed Brussels Sprout Flatbread. I topped the flatbread with some of my crunchy salt and pepper chickpeas. Not to toot my own horn, but this is one of my best recipes to date!

Makes 2 servings

Ingredients:

3 tablespoons of orange juice (OR the juice of two oranges)

4 tablespoons vegetable or canola oil

2 teaspoons brown sugar (optional for added sweetness)

1 tablespoon Dijon mustard

1 pound Brussel sprouts, cut off the stalk and slice in half lengthwise

2 pieces of flatbread

Italian cheese

(optional) Crunchy chickpeas

Directions:

• Combine orange juice, 2 tablespoons vegetable oil, brown sugar, and Dijon mustard in a bowl. Whisk together. Set aside.
• Preheat oven to 350 degrees.
• Heat a large frying pan over medium high heat. When pan is hot, add remaining vegetable oil. Heat oil for 1-2 minutes. Place Brussels sprouts face down in the pan. Cook for 5-7 minutes or until golden brown.
• After the face down side of the Brussels sprouts is golden brown, stir the Brussels sprouts in the pan to cook all the way through.
• Add the orange dressing to the pan. Cook for another 5-6 minutes.
• While the Brussels sprouts are cooking in glaze, sprinkle cheese on flatbread and place in the oven. Heat for 5 minutes.
• Remove the flatbread from the oven, top with Brussels sprouts, and sprinkle with crunchy chickpeas (if using). Enjoy!

Nutrition Notes:

• Brussels sprouts are mini cabbages, which are loaded with fiber! They are great for digestive health and satiety.
• One cup of Brussels sprouts contain more than 100% the daily value of Vitamin C.
• Brussels sprouts are also very high in Vitamin K. This vitamin is essential for blood clotting.

Recipe ReDux: Huevos Rancheros Over Polenta Cakes

I’m always surprised by how quickly the months pass. It’s already the 21^st of the month and that means it’s already Recipe Redux time again! I missed last month’s post, but I’m up for the challenge this month. Spring cleaning is this month’s theme, and the challenge is: “Go through your pantry, cupboards, freezer, or fridge; what ‘treasures’ have you found? Pick an ingredient/spice/condiment that’s been hanging out for a while and give it the attention it needs. Share a healthy recipe made using your new-found pantry prize.”

Well, I bought this polenta roll from Trader Joe’s with the intentions of making something inventive and quick for a weeknight dinner.

As it turns out, I don’t really know what to do with polenta and it sat in my pantry for a while. But, looking through the pantry and seeing the polenta reminded me of a brunch dish I recently had and loved: fried eggs over corn fritters. It was SO good, but not so good for you. I decided to replicate and lighten up this fried egg dish with a recipe that I call Huevos Rancheros Over Polenta Cakes. The result is an easy, healthy, quick, vegetarian breakfast with a little spice.

Makes 2 servings (2 polenta cakes = 1 serving)

Ingredients:
1/2 roll pre-cooked polenta
2 tablespoons canola or vegetable oil
1/2 white onion
1/2 jalapeño
1/2 can black beans
Juice of half lime
salt to taste
cooking spray
4 eggs
Toppings (optional): sprinkle of Mexican cheese, salsa, fresh avocado

Directions:

1) Cut the polenta roll into pieces bout an inch or two inches thick. Set aside.

2) Drain and rinse beans with water. Set aside.

3) Heat a frying pan over medium high heat. Once the pan is hot, add 1 tablespoon of oil and heat for 1-2 minutes. Add onion and jalapeno to pan and cook for 5-7 minutes. Add black beans and cook for another 1-2 minutes. Turn off the heat and set aside bean mixture. Squeeze lime juice onto bean mixture, and season with salt. To keep the beans hot while the rest of the food cooks, place them in an oven safe dish and keep in an oven on low heat (about 100 degrees).

4) Use another frying pan or wait until the frying pan is cool enough to touch and wipe out with a paper towel. Heat the frying pan over medium high heat. Once the pan is hot, add 1 tablespoon of oil and heat for 1-2 minutes. Add polenta cakes and cook for 4-5 minutes on each side. Each side should be golden brown.

5) While the polenta cakes are cooking, heat another frying pan (if you have one—if not, do this step when the polenta is cooked and keep polenta hot in the oven with the beans) over medium heat. Spray pan with cooking spray. Crack two eggs directly into the pan, being careful not to break the yolks. Cook for 4-5 minutes, then flip the eggs. Cook for another 1-2 minutes.

6) Layer the polenta cakes with the polenta on the bottom, then spoon on some of the bean mixture, and top it with 1 egg. Add additional toppings, like a sprinkle of Mexican cheese, salsa, or fresh avocado.

Nutrition Notes:

• Black beans are one of my favorite sources of vegetarian protein. They are high in fiber, with a ½ cup serving containing 30% the daily value or fiber!
• A ½ cup serving of black beans also only has 100 calorie and contains 7g of protein.
• Black beans contain iron (10% the daily value in ½ cup), which is helpful for vegetarians who don’t get iron from meat!
• Eggs are also a great source of vegetarian protein.  One egg contains 6g of protein.
• The beans and eggs in this breakfast supply about 15g of protein in 1 serving! This recipe is a great weekend post-workout recovery breakfast!

Pepper Jack Stuffed Black Bean Sliders

Disclosure: I received free samples of Cabot Cheese mentioned in this post. By posting this recipe I am entering a recipe challenge sponsored by Cabot Creamery and am eligible to win prizes. I was not additionally compensated for my time.

As a vegetarian, I am somewhat limited in my choice of appetizers at “big game” or red carpet parties. As a person who wants to eat healthy, I’m VERY limited. Well, Cabot Cheese challenged Recipe ReDux members to rectify this problem by lightening up our favorite “big game” or red carpet eats.  I must admit that I’m always slightly jealous of party goers that get to indulge in sliders, so I decided to recreate a slider for the healthy vegetarian eater. Cabot Cheese generously sent me samples of 7 different blocks of cheese! Each one was delicious, but I chose to use the Pepper Jack to create a slider with some southwestern flare. These tiny burgers are loaded with veggies and lean protein, and the best part is that the center contains a surprise: melty Pepper Jack cheese! Whip these up the next time your entertaining and even the meat eaters will be begging to try!

Makes 8-10 sliders

Ingredients:

15 ounce can of black beans, drained and rinsed with water

1 red pepper, diced

3 garlic cloves, minced

½ red onion, diced

1 cup corn (I used canned)

Juice of 1 lime

½ teaspoon cumin

¼ teaspoon salt

¼ cup breadcrumbs

1 egg

8-10 cube Pepper Jack cheese, about the size of a dice (~2 inches)

cooking spray

Directions:

• Preheat oven to 375 degrees.
• Place rinsed black beans in food processor and grind until mashed. If you don’t have a food processor, use a fork to mash them (it will take more work).
• Combine, mashed black beans, diced pepper, minced garlic, diced red onion, corn, lime juice, cumin, and salt in a big bowl. Stir with a spatula until the ingredients are evenly mixed.
• Add bread crumbs and egg to black bean mixture and incorporate thoroughly.
• Spray a baking sheet with cooking spray.
• Take a small portion of the bean mixture in your hand and place cheese on top. Cover the cheese with more bean mixture. Use your hands to form small balls (about the size of a meatball or slightly smaller than a tennis ball) around the Pepper Jack. The cheese will not be visible when the balls are formed.
• Place sliders on a baking sheet and bake for 8-9 minutes. Flip the sliders and bake for another 8-9 minutes.

Serve them on a slider bun, as a lettuce wrap, or naked with salsa and Greek yogurt!

Nutrition Notes

• Red peppers are packed with Vitamin C. A ½ cup of chopped red pepper (about the amount in this recipe) has over 300% the daily value of Vitamin C. Take that oranges!
• Adding onions and garlic to dishes is a great way to add flavor without adding fat or sodium. Red onions contain flavonoids, which promote heart health.
• Black beans are one of my favorite sources of vegetarian protein. They are high in fiber, with a ½ cup serving containing 30% the daily value or fiber!
• A ½ cup serving of black beans also only has 100 calorie and contains 7g of protein.
• Black beans contain iron (10% the daily value in ½ cup), which is helpful for vegetarians who don’t get iron from meat!

 

 

 

Mason Jar Salad: Packed Lunch Miracle or Mistake?

Have you heard of the new trend of layering a salad in a Mason Jar?  The claim is that it’s an easy way to pack a salad that won’t get soggy.  I bring my lunch to work most days in an attempt to save money, control my portions, and eat healthy.  The only issue with bringing my lunch is packing something that will taste good at lunchtime even though it’s made the night before.  Salads usually don’t fit that criteria.  Dressing the salad ahead of time leads to soggy ingredients.  Dressing it at work means carrying the dressing in an extra container that often leaks.  I had pretty much ruled out bringing salads for lunch until I read about Mason Jar Salads.  I decided to give this technique a try.

I made salads for dinner last night, so I had extra chopped ingredients in anticipation for this week’s lunches.  Because all the ingredients were already washed and chopped, throwing this salad together took less than 5 minutes.  Below are my detailed instructions on how to construct a Mason Jar salad.  And make sure to read below the directions to read my verdict on this lunch: was it a miracle or mistake?

My salad ingredients:

Balsamic vinaigrette (I made my own—recipe featured in my Fiery Farro Salad)

Chickpeas

Chopped carrots

Chopped apples

Feta cheese

Chopped red cabbage

Red leaf lettuce, washed

Chopped walnuts

Directions: 

1) Start by coating the bottom of the Mason Jar with dressing.

2) Next, layer the ingredients from hardest (usually beans) at the bottom to least hard (lettuce) at the top. The order I put the ingredients into the jar was: dressing, chickpeas, chopped carrots, chopped apples, feta cheese, red cabbage, lettuce, walnuts.

*I didn’t want to put the cheese next to the lettuce because I thought the moisture of the cheese would make the lettuce soggy.

*I also didn’t put the nuts on the bottom because I didn’t want them to get soft from the dressing.

3) Store the jar in the fridge until ready to eat.

4) When ready for lunch, shake up the Mason Jar until the ingredients are mixed and coated with dressing.

5) Eat in a bowl or on a plate, as pictured below.

My verdict:  This was one of the BEST packed lunches I’ve ever brought to work. The salad tasted like it was made ten minutes prior to eating.  I was able to add a variety of ingredients and nothing got soggy.  I thought the chickpeas may get mushy because they were sitting in dressing, but they tasted perfect.  I also thought that only the ingredients at the bottom of the jar would be dressed, but everything was coated evenly with dressing after shaking up the jar.  I tried to eat the salad directly out of the Mason Jar only to find it was impossible to get a mixture of ingredients in one forkful.  Instead, I poured the salad on a plate, mixed up the ingredients, and enjoyed my lunch thoroughly. I will definitely be making this again and varying up the ingredients.  Try it next time you are packing a lunch, and I guarantee that you won’t be disappointed! Just remember to put the hardest ingredients on the bottom of the jar near the dressing and the lettuce on top.

Have you ever made a Mason Jar salad?  What ingredients did you use?

Warm Autumn Quinoa Salad with Brussels Sprout and Squash

As part of my first Dietetic Internship rotation at the Department of Health, I spent one day a week at a Farmers Market. I was able to marvel at all of the beautiful local produce and take home a variety of delicious fruits and vegetables. From the market, I was given Brussels sprouts on the stalk. Picking each Brussels sprout off of the stalk is quite timely and a bit of a pain, but the end product lead to this delectable dish.

I was also given something unfamiliar to me: Delicata squash. After a quick Google search, I discovered that this squash tastes like butternut squash but doesn’t require the hassle of peeling.

I thought that the bitterness of the Brussels sprouts and the sweetness of the squash would go nicely together, and boy was I right! Both of these ingredients are the epitome of fall flavors, and they come together to make a nice warm healthy autumn salad.

 

Ingredients:

1 Delicata Squash

1 sweet potato

1 pound of Brussels sprout (or 1 stalk)

1 cup of quinoa

2 cups of vegetable broth

1/3 cup dried cranberries

¼ cup chopped walnuts

2 tablespoons of olive oil

salt and pepper to taste

 Makes 3-4 servings

 Directions:

• Preheat oven to 350 degrees.
• Cut squash and sweet potato into small 1-2 inch pieces. There’s no need to peel either of these ingredients—the skin gets soft when cooked. Make sure to scrub the skin thoroughly with water and a vegetable scrubber.
• Place chopped ingredients in a bowl and coat with 1 tablespoon of olive oil and salt and pepper to taste.
• Evenly spread squash and sweet potato on a baking pan and bake in the oven for 30-40 minutes or until tender.
• While squash and sweet potatoes are baking, chop Brussels sprouts into slices as pictured below.

• Cover sliced Brussels sprouts with 1 tablespoon of olive oil and salt and pepper. Add walnuts to Brussels sprout mixture and stir.
• Evenly spread Brussels sprouts onto a baking sheet or casserole dish. After the squash have cooked for about 15 minutes, add Brussels sprouts to oven and cook everything for another 15 minutes.
• While everything is in the oven, begin cooking the quinoa. Combine quinoa and broth in sauce pan and bring to a boil. Once boiling, cover and reduce heat to low. Simmer for about 15 minutes.
• Once squash and sweet potatoes are tender and Brussels sprouts are getting golden brown, take out of the oven. Combine squash, sweet potatoes, Brussels sprouts, and cooked quinoa in one bowl. Add dried cranberries to the final dish and stir.
• Enjoy your seasonal autumnal dish!

Nutrition Notes:

• One cup of Brussels sprouts contain more than 100% the daily value of Vitamin C. As the weather gets cooler, Vitamin C intake becomes even more important.
• Delicata squash contains a high amount of Vitamin A, which is known to be good for vision. Vitamin A is also an anti-oxidant that helps fight against chronic diseases.
• One cup of sweet potatoes contains more Vitamin A than any other vegetable. Sweet potatoes are also low in calories—one small one contains about 60 calories—in expensive, and naturally sweet!
• Quinoa is completely gluten free and the only plant based source of complete protein. This means it is a vegetarian source of protein that is easily absorbed by the body, like animal protein.
• A ¼ cup dry quinoa (yields 1 cup cooked) has 5g of protein, 12% the daily value of fiber, and 10% the daily value of iron.

 

Brussels sprout picture credit: https://www.flickr.com/photos/h-bomb/315179491/in/photolist-tRnTa-4rN6vh-5HGt9w-5HgfEf-5HbXqM-dovuCS-dssfqq-dbZ7zU-7hZcDH-bd8XRB-5V3JZ2-8yY4sW-dfezmA-kptBzt-knWzQ2-7qaMXy-7hZcqR-76s6uX-aWs1DK-4nPgYu-8XaLUp-62mLXc-4F42CE-65STM1-41pQ7F-8YKMJE-4eFxnf-7oQxwC-uhMZP-5EabPw-bxhdHD-49yY7X-49D5W5-49D5if-gYzsC2-3PtCx6-5tGDKL

Mediterranean Quinoa Salad

I recently moved from Manhattan to Astoria in Queens, home of NYC’s largest Greek population. With all that is involved in moving, I haven’t had time to cook much lately. Now that I’m finally settled in and have stocked my new fridge, I wanted to create something inspired by summer and my new home. I came up with this Mediterranean Quinoa Salad, which is light, summery, and flavored with delicious Mediterranean herbs.

Since this salad is lettuceless, it will stay in the fridge for a few days and the flavors will only intensity. Eat atop a toasted whole wheat pita for lunch or as a side dish to grilled chicken or fish at your next summer BBQ. I promise that the big flavors and low calorie content will not disappoint!

Makes 4 Servings

 Ingredients:

1 cup quinoa

2 cup water

2 cucumbers, chopped

½ small red onion, diced

2 tablespoons fresh dill, chopped finely

2 tablespoons fresh mint, chopped finely

½ cup plain Greek yogurt

Juice of 1 lemon

½ teaspoon pepper

½ teaspoon salt

Whole wheat pita bread (optional)

Directions:

*If you want to eat the salad with pita bread, I suggest preheating the oven to 350 for warm and toasty bread.

• Combine 1 cup quinoa and two cups water in small saucepan and bring to a boil. Once boiling, reduce heat to simmer, cover, and let cook for about 15 minutes. All the water should be dissolved after 15 minutes. Check the instructions on your quinoa packet to see if it needs more and less time to cook.
• While quinoa is cooking, chop cucumber, onion, dill, and mint and place in large mixing bowl.
• In a separate small bow, combine the Greek yogurt, juice of 1 lemon, pepper, and salt and mix with a spoon or whisk. Mixture will be very salty to taste, but it will even out when all the ingredients are added.
• If eating with pita bread, toast the pita in the oven for 5-7 minutes. You can also use a toaster or toaster oven.
• Add cooked quinoa, cucumbers, onions, dill, mint, and Greek yogurt mixture to a large bowl and mix together. Chill for a few hours or serve warm. Dish out in a bowl or on top of pita bread!

 Nutrition Notes:

• Quinoa is the only plant-based source of complete protein, which means it is easily absorbed by the body like animal protein.
• A ¼ cup dry quinoa (yields 1 cup cooked) has 5g of protein, 12% the daily value of fiber, and 10% the daily value of iron.
• Quinoa is a gluten free grain, and 1 cup of cooked quinoa contains only 170 calories!
• Using fresh herbs, like mint and dill, add big flavor and reduce the amount of salt that is required to create a tasty dish. Not to mention that mint and dill have been thought to aid in digestion.