Super Foods (part I)

Quinoa

Quinoa is nutrient dense and it is a complete protein. Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc.

Quinoa and butternut squash

Ingredients:

2 cups butternut squash, peeled and cubed
1 tablespoon coconut oil
1 cup uncooked quinoa
1teaspoon ground cinnamon
1teaspoon ground ginger
1 1/3 cup organic chicken broth
1 teaspoon sea salt
1/2 teaspoon pepper

Method:

1.In a medium saucepan over medium heat, add the butternut squash and oil.
2.Sauté until the squash begins to slightly soften and add the quinoa and spices.
3.Lightly toast quinoa until golden and aromatic, about 1 minute.
4.Add chicken stock and salt and pepper. Bring to a boil, cover and reduce the heat to low.
5.Cook for 15 minutes or until the squash is soft and the quinoa is fluffy.

Serve immediately.

Yield: 6 side servings

For a vegetarian recipe,use vegetable stock instead of chicken stock.

Black Beans


This is an obvious one, but no less important. Black beans are a good source of folate, dietary fiber, manganese, protein, magnesium, vitamin B1 (thiamin), phosphorus, and iron.

Black Bean Chili

2 tbsp coconut oil
2 1/2 cups chopped onions
3 garlic cloves, chopped
2 1/2 cups 1/2-inch pieces, peeled butternut squash
2 tbsp chili powder
2 tsp ground cumin
1 15-ounce can organic black beans, rinsed, drained
2 1/2 cups organic vegetable broth
3 cups (packed) coarsely chopped Swiss chard leaves,(stems removed)
Sea salt and pepper to taste

Method

1.Heat a large skillet over medium high heat and add in oil. Add in onions and garlic and sauté until fragrant and golden brown.
2.Add squash and sauté for 4 minutes. Stir in chili powder and cumin. Stir in beans and broth bring to a boil.
3.Reduce heat and simmer, uncovered, until squash is tender, about 15 minutes. Add in Swiss chard and cook about 4 more minutes. Season with salt and pepper to taste.

Flaxseeds


Omega 3 fatty acids are an ever important building block nutrient that like B12, the body cannot produce on its own.You can get this from flaxseeds.

Warm Flax Cereal

4 Tbsp. whole flax seeds
•warm water
•honey
•cinnamon
•pinch of sea salt
Blend whole flax seeds in a coffee grinder until it reaches a fine texture.

Method

Pour into a bowl and stir in cinnamon and sea salt. Add enough warm water until it reaches a creamy texture. Stir in honey. Eat right away because the cereal will thicken quickly.

Berry Flax Meal Smoothie

1/2 cup frozen strawberries
1 cup almond milk (homemade preferable)
1/2 organic banana
2 Tbsp. flax seed meal (blend whole seeds into a powder)
handful of ice cubes

Process in a blender and drink right away.

You can add flaxseeds to almost anything, cereal, oatmeal, salads, main meals etc...just sprinkle some on and its that easy....

Try all of these recipes and you will enjoy them even more knowing all of the great nutrients that it is giving to your body....

Enjoy!!!

Sylvie Thibert