Simple Summer Salad

Quinoa Chickpea Salad

The summer heat is on! For those of us in the Northern Hemisphere, Summer is here literally and figuratively. In the desert, where we live, the temperature has exceeded 110F several times already with more HOT.HOT, HOT days to come! Cooking meals in the summer not only adds to our external discomfort, but our bodies are already pretty busy trying to manage temperature making digesting a heavy meal a burden no “body” really wants. One way to keep your kitchen cooler (saving some money on expensive air conditioning) and aid your digestive system, is to make meals that don’t require cooking. This is just one of the many awesome reasons a plant-based diet makes perfect sense. There are so many options for plant-based meals that don’t require “heat”.  Here is one very flavorful summer meal that is quick to make, perfect for a picnic or to take to work, and, most importantly, has outstanding nutrition.

Simple Summer Salad

Prep Time: 10 minutes

Simple Summer Salad

This recipe was inspired and veganized from one of my favorite recipe books "Quinoa, The Everyday Superfood 365" by Patricia Green & Carolyn Hemming. It is fresh and full of flavor - not to mention an excellent source of plant-based protein, vitamins and minerals.

Ingredients

  • 1 cup cooked quinoa (cooled)
  • 2 19 oz cans chickpeas (Garbanzo Beans) drained & rinsed
  • 1/2 cup chopped fresh Italian parsley
  • 3 Tbsp drained capers
    For Dressing
  • 2 Tbsp EVOO
  • 2 Tbsp freshly squeezed lemon juice
  • 2 Tsp Eden Organic Yellow Mustard
  • 3 cloves freshly chopped organic garlic
  • pinch of chili powder

Instructions

  1. Prepare the dressing, blending well, and set aside.
  2. In a large bowl, combine chickpeas, parsley, capers and quinoa.
  3. Pour dressing over mixture and blend well.
  4. Let salad sit at room temperature for 30 minutes to allow flavors to blend.

Notes

I like to batch cook quinoa and keep in the refrigerator or freezer so it is always handy for a quick meal like this Simple Summer Salad.

Italian Parsley is recommended for this recipe as it is very much more flavorful than curly parsley. Curly parsley also changes the texture - although that is not a bad thing!

I recommend Eden Organic Yellow Mustard because the ingredients are simple and healthier than most other options. Read labels to be sure of what you are consuming.

Capers are very flavorful but do add sodium to your meal. You will not need to, nor do I recommend, adding any additional salt to this recipe.

Chili powder adds a little "zip" to the dressing. If you like things a little spicier, try using a pinch of cayenne instead.

https://jazzedupveggies.com/2016/06/simple-summer-salad/


Quinoa RecipesThis recipe book, “Quinoa – The Everyday Superfood 365” by Patricia Green & Carolyn Hemming, is one of my favorites. While not all of the recipes are Vegan, most can easily be Veganized. The very cool part of this recipe book is that is demonstrates all the incredible ways you can enjoy the SuperFood – Quinoa. Check it out.

 

 

 


Nutrition Information 

Quinoa – 3/4 cup

  • Excellent source of plant-based protein. In fact, quinoa provides all the essential amino acids so it is considered a “complete protein” source. One serving of quinoa supplies 8.14 grams of protein or 16% of DRI.
  • Excellent source of fiber. 5.18 grams or 21%
  • Very good source of manganese and good source of phosphorus, since, magnesium, and copper.

Chickpeas/Garbanzo Beans – 1 cup

  • Excellent source of plant-based protein. 14.53 grams or 29% of your daily requirement for protein.
  • Excellent source of fiber. 12.4 grams (3.9 g soluble/8.6 g insoluble) fiber or 50% of your daily requirement.
  • Chickpeas are also a excellent source of molybdenum, folate and choline; and a good source of copper, iron, magnesium, manganese, potassium, selenium, and zinc.

Italian Parsley – 1/2 cup

  • Excellent source of Vitamin K (554% DRI) and Vitamin C (54%DRI)
  • Good source of Vitamin A (14%), Folate (12%) and Iron (10%)

Capers

  • Good source of Vitamin K, Vitamin A, niacin and riboflavin.
  • Excellent source of flavonoid anti-oxidants rutin and quercetin. Rutin is known to strengthen capillaries and quecertin has been shown to have excellent anti-inflammatory and anti-bacterial qualities. In fact the quercetin levels found in capers is second only to the quercetin levels found in tea leaves.

 

Asparagus – I adore this awesome antioxidant-rich veggie

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Asparagus is one of my very favorite veggies.  As a warm side dish or a cold snack, fresh asparagus is so delicious, has a satisfying crunch, and for a bonus, is packed with awesome nutrition. I even loved asparagus as a child – mom didn’t need to keep telling me to eat this vegetable!  Fresh asparagus is now available in many farmers’ markets and shops, and as this is the season for asparagus, the price is great. I purchased 2 pounds of fresh organic asparagus for a dinner party this week and paid only $1.99 per pound.  There was plenty for all six of us and enough left over to send in my husband’s lunch the next day.

A POWERHOUSE OF NUTRITION

  • Excellent source of Vitamin K, Folate, Vitamin C & Vitamin A
    Vitamin K supports bone health, helps your blood to clot normally, and protects your cells from oxidative damage. Folate supports our circulation and prevents our blood from high levels of homocysteine (associated with cardiovascular disease). Folate also helps make red blood cells that carry oxygen throughout our bodies, supports cell production( i.e. skin cells, intestinal cells), and provides critical support to our nervous system. Vitamin C offers excellent antioxidant protection, regenerates our vitamin E supplies, assists with iron absorption and is believed to lower cancer risk.
  • Protein and Fiber
    Yes, asparagus is a very good source of protein – 4.7 grams per cup. The cool thing is, this awesome plant food also supplies 2.9 grams of fiber per cup – animal protein does not offer any fiber (just sayin’).
  • Other Nutrients
    Asparagus is a very good source of Thiamin, Riboflavin and Niacin – important B vitamins; phosphorus, potassium, copper and manganese.  It is also a good source of iron, zinc, magnesium, selenium and calcium.

It is remarkable that such a small, unassuming plant can be so powerful, right? Now, here’s even better news: asparagus is a very low calorie food too.  There are only 43 calories in a 1-cup serving.  So to recap: you get great flavor and texture, awesome nutrition and almost no calories. Who wouldn’t like that?

The best way to prepare asparagus is to cook only until it is al dente. Asparagus is great on the grill, but I like it roasted. Here is my simple recipe for delicious roasted asparagus that is awesome warm or cold.  Enjoy!

Roasted Asparagus with Lemon Zest

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Yield: 4 - 6

Serving Size: 4 - 5 stems

Roasted Asparagus with Lemon Zest

Roasted asparagus is great cold so add it to your packed lunch. It is delicious in a salad too. Of course, it makes a wonderful side dish for a light lunch or dinner. For a slightly fancier and even more nutritious side dish, toss the cooked asparagus with slivered almonds.

Ingredients

  • 1 lb fresh, organic asparagus - washed and thick ends removed
  • Organic Virgin Olive Oil (only enough to very lightly coat asparagus)
  • Lemon Zest ( I prefer to use Meyer Lemons)

Instructions

  1. Preheat oven to 400 F
  2. Prepare baking sheet with parchment paper (for easy clean-up)
  3. Add oil and lemon zest to glass baking dish
  4. Add asparagus and coat evenly
  5. Spread evening on baking sheet - leave room between each stem for even cooking
  6. Roast for 10 minutes - until just al dente
  7. Serve warm as a side dish or cool and refrigerate for a snack

Notes

Don't overcook asparagus. Cooking too much will deplete all the incredible nutrients this wonderful vegetable offers. No one likes mushy asparagus so less is definitely more when cooking.

https://jazzedupveggies.com/2016/03/asparagus-i-adore-this-awesome-antioxidant-rich-veggie/

Turmeric Latte – It Tastes Too Good to be Healthy!

I’ve been spending a lot of time lately learning about herbs and spices and how they can have a profound and positive effect on our health. They have been used for thousands of years, mostly in Eastern and Native American cultures, to support human health. In recent years, Western medicine has finally begun to realize pharmaceuticals are not the right answer and perhaps we have simply been ignoring what we already know. Finally, the movement among Western medical practitioners to return to Hippocrates’ conviction that food should be our medicine is growing exponentially every day .  Study after study proves a whole food plant based diet, including thousands of herbs and spices, is the best option to promote and maintain wellness and often the best alternative to remedy most illness.

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Below is a recipe for Turmeric Latte. It tastes so good you will have a hard time believing it could be  good for you! Enjoy it anytime of day but it’s good to know this is one delicious drink you can have before bed that won’t keep you up. You can enjoy this drink hot or cold. It is easy to make and a wonderful alternative to coffee.  Here are some interesting facts about Turmeric that will add incentive to include this wonderful spice in your daily diet:

  • Turmeric is revered in Ayurvedic medicine as a cleanser for all the body’s systems.
  • Turmeric is an excellent source of manganese, a mineral that helps protect our cells from free radicals, keeps our bones strong & healthy, supports normal blood sugar levels, optimizes the function of our thyroid gland, and helps keep our nerves healthy.
  • Turmeric is an excellent source of iron. Iron facilitates the efficient distribution of oxygen in our bodies, supports our immune system and helps us produce energy.
  • Curcumin, the phytonutrient in turmeric that gives it such a beautiful yellow color, has long been considered an extremely effective anti-inflammatory. Many studies have shown the positive effects of curcumin on patients with digestive disorders such as Crohn’s disease and ulcerative colitis, as well as patients with joint problems such as rheumatoid arthritis.
  • Recent heart-health research has shown promising results in subjects consuming curcumin and the reduction of total cholesterol.
  • Turmeric is what gives curry and mustard its yellow color!

Turmeric Latte

Cook Time: 20 minutes

Yield: 2 - 4 servings

Turmeric Latte

I use homemade soy milk for this recipe. If you use store bought soy milk, I recommend unsweetened . If you buy sweetened soy milk you will not need the maple syrup.

The whole family can enjoy this delicious drink.

Ingredients

  • 1 Tsp dried turmeric
  • 2 cups water
  • 2 cups soy milk
  • 1 Tsp organic maple syrup (optional)

Instructions

  1. Over medium high heat, whisk together turmeric and water.
  2. Bring just to the boil, then reduce to simmer.
  3. Simmer for 10 minutes - whisking often.
  4. Add soy milk
  5. Add maple syrup if desired
  6. Whisk until heated through. The whisking will create the latte foam.
  7. Pour and serve hot or refrigerate.

Notes

NOTE: Take care as Turmeric will stain your clothes, cloths and counter.

https://jazzedupveggies.com/2016/02/turmeric-latte-it-tastes-too-good-to-be-healthy/


A heart shape held in hands February is Heart-Health Month. Your heart works hard, make sure you take care of it by eating a Whole Food Plant Based Diet (WFPBD), get some exercise, minimize stress and get enough sleep.
Interest Heart Facts
***The average heart beats about 4400 times per hour, 100,000+ times per day, 32,000,000+ times per year.
***Your heart will pump approximately 1,000,000 barrels of blood through your body during an average lifetime.