Kiwi Mango Quinoa Salad with Ginger Lime Vinaigrette

  

                                                            

With its exceptional nutrient profile and 15 minute cooking time, quinoa is a healthy and convenient choice for salads, cereals and sides.

About Quinoa

Quinoa (pronounced “keen-wah”), is the seed of a broadleaf plant native to South America. While it is relatively new to North America, quinoa has been cultivated in South America for over 5000 years.

Dubbed the “mother grain” by the Incas, quinoa’s nutrient profile has earned it star status. Rich in plant protein, quinoa contains all nine essential amino acids making it an important staple for vegetarian/vegan diets. It also contains B vitamins and a number of minerals including, notably: magnesium (a natural muscle relaxant), manganese, phosphorus, copper and iron.

Quinoa’s low glycemic index also makes it a good choice for blood glucose control in diabetics (and those wishing to prevent the onset of type 2 diabetes).

        

Quinoa is also gluten-free making it popular among those with Celiac disease and gluten intolerance. 


Where to find Quinoa and What to do with it
Quinoa can be found in most major grocery stores and local health food stores. It’s grain like properties make it very easy to work with and incorporate into the diet.  It can be dressed up in salads, soups and casseroles or prepared as a simple side dish.

Unprocessed quinoa is coated in saponin, a natural bitter-tasting compound.  Most commercial quinoa has been pre-rinsed to remove this coating however rinsing quinoa under cool water before cooking will get rid of any residual bitter taste.


For this salad, anything goes.  Experiment with different fruit, vegetables, nuts and seeds to enjoy varying textures, tastes and nutrients.

 

       

Kiwi Mango Quinoa Salad

with Ginger Lime Vinaigrette

• 1 cup quinoa
• 1 large ripe mango, peeled and chopped into bite size pieces
• 2 kiwi, peeled and sliced
• ½ cup red onion, finely diced
• 1 large orange bell pepper, diced
• 1 pint cherry tomato, sliced
• ½ cup chopped walnuts 
• 2 Tbsp cilantro, finely chopped

Rinse 1 cup quinoa. Place rinsed quinoa and 2 cups water in uncovered pot on stove. Once it begins to boil, cover pot and reduce heat to simmer, 12-15 minutes. Drain well and transfer to serving bowl.

Once quinoa has cooled, add mango, kiwi, onion, bell pepper, tomato, walnuts and cilantro to quinoa and combine gently. Add vinaigrette and blend gently taking care not to mash fruit.

Vinaigrette:

• 3 Tbsp extra virgin olive oil
• 1 Tbsp sesame oil
• 1 tsp rice vinegar
• 2 Tbsp fresh lime juice
• 1 Tbsp grated lime rind
• 1 Tbsp minced ginger root
• 1 tsp prepared mustard (such as Dijon grainy mustard)
• 1 tsp brown sugar
• ½ tsp sea salt
• ½ tsp cracked pepper

Combine ingredients together in a container with fitted lid.  Shake well.  Taste and adjust seasoning as desired.

Serves 4


Photos by Trinity Nutrition



Oatmeal Flaxseed Pancakes

It's hard to imagine how this tiny seed can pack such a powerful punch but the health benefits of flaxseed continue to impress.

                                                                                     

Here are some of the nutrient highlights of this oil-rich super seed:

Fibre. Ground flaxseed is an excellent source of soluble fibre – the kind attributable to lowering LDL levels (or “bad” cholesterol).  The fibre component is also what makes flax highly effective at escorting waste products out of the body.  Be sure to drink plenty of water as you increase dietary fibre to ease transit otherwise, ironically, it can have a constipating effect.

Lignans. Flaxseed contains lignans, plant compounds believed to protect against breast cancer. While the exact mechanism is unknown, a leading theory is that lignans exert a weak estrogen-like effect in the body tying up estrogen receptors from the more potent form of estrogen made in a woman's body.  Experts believe that the longer breast tissue is exposed to estrogen made in the body, the greater the chance for cells to become cancerous.  Lignans in flax may also inhibit the action of enzymes that are involved in the body’s production of estrogen.  Researchers have demonstrated that giving women as little as 1 or 2 tablespoons of ground flaxseed a day can diminish circulating estrogen levels.  Preliminary studies conducted on animals and men suggest that a flaxseed-enriched diet may also help prevent prostate cancer.

Plant-based Omega-3s. Flaxseed contains linolenic acid (ALA), a plant-based Omega-3 fatty acid that has been linked to heart health. 

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How to Buy & Store it:  Flaxseed is widely available in grocery stores as well as health/bulk food stores. 


In order to fully benefit from the nutrients in flaxseed, it must be ground (otherwise the seeds will pass through the intestine undigested and essentially unchanged).  Purchase whole flaxseed and use a dedicated coffee grinder to grind the seeds at home.  Grind approximately 1/2 cup at a time and store the ground seeds in an airtight container in the fridge (you should also store the remaining whole seeds in the fridge as well).

                                                              

How to Use it: Flaxseed is extremely versatile and easy to work with.  Here are some ideas for incorporating it into your diet:

• Add 2 Tbsp of ground flaxseed to your morning cereal; smoothie or yogurt;  
• Work ground flaxseed into pancakes and baked goods such as muffins, breads, loaves and biscuits;
• Sprinkle ground flaxseed on nut butter sandwiches and add it to chili; meat/veggie loaves and meat/veggie balls. 

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Recipe

Oatmeal Flax Pancakes

These are light, delicious pancakes -

1 cup oatmeal (3 to 5 minute whole oats not instant)

1 cup whole wheat flour (substitute buckwheat, quinoa, spelt, etc. as desired)

1/3 cup ground flaxseed

4 tsp baking soda

1 cup blueberries (or fruit of choice)

2 eggs, lightly beaten

1 tsp vanilla

Approximately 1 1/2 cups milk or milk substitute

Combine first 5 ingredients in bowl.  Add eggs, vanilla and milk and stir just until ingredients are combined. Drop pancake batter by 1/3 cups on a warm skillet greased with olive oil.

Serves 4

Enjoy!

CHEO Workshop

The Children's Hospital of Eastern Ontario presents:

Parenting on the Middle Ground
a parenting workshop focused on children aged 6 to 12 years

Discussion topics include:

Fostering a positive relationship with your child

Helping your child build self-esteem

Setting reasonable behaviour limits for your child

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Date: Tuesday, March 29^th, 2011 6:30-8:30 pm

Venue: Family Services Ottawa – 312 Parkdale Avenue

Registration Fee: Free

Available Spots: 10

To Register: 613-725-3601 extension 207

Orange Mango Soup & Banana Apple Soup

                                                   



Is it spring yet?

Some happy weather inspired edibles in anticipation of Spring!

Orange Mango Soup:

• 1 large onion, coarsely chopped
• 2 tsp curry powder - or to taste
• 1 tsp cinnamon
• 6 large carrots, peeled and coarsely chopped
• 4 cups low sodium chicken or vegetable broth
• 1/2 cup orange juice (diluted not from concentrate)
• 1/2 tsp sea salt
• 2 large ripe mangoes, peeled and coarsely chopped
• 4 Tbsp plain yogurt
• 1 bunch fresh cilantro

Cook onion, curry and cinnamon in a large saucepan with some olive oil over low/medium heat. Stir frequently, until onion is soft and mixture is fragrant, about 3 minutes. Add carrots, broth, juice and salt. Cover and bring to boil. Reduce heat and simmer until carrots are tender, about 15 minutes.

Purée mango in blender until as smooth as possible then set aside in a small bowl. When carrots are tender, remove from broth and purée using a little broth. Return carrot purée to remaining broth in saucepan. Stir in mango purée. Heat uncovered on low/medium stirring often until desired temperature is achieved.

Serve with a dollop of plain yogurt and a sprinkling of fresh cilantro.   

Serves 4

 

Banana Apple Soup:

• 1 large sweet potato, peeled and coarsely chopped
• 1 medium onion, coarsely chopped
• 1 celery heart (the inner pale stalks), coarsely chopped
• 1 large apple (preferably Granny Smith) peeled and coarsely chopped
• 1 firm-ripe banana, coarsely chopped
• 4 cups low sodium chicken or vegetable broth
• 1 cup milk (or milk substitute)
• 1 Tbsp butter
• 1 rounded tsp curry powder - optional
• 1/2 tsp sea salt
• 1 Tbsp chopped fresh chives

Simmer veggies and fruit in broth in large covered saucepan until tender (about 12 minutes). Stir in milk, butter, curry and sea salt and heat just until hot (do not boil).  Purée soup in a blender until smooth. Soup may be thinned with water if desired and served warm or cold.

Serve sprinkled with chives. 


Serves 4

Soups will keep for up to 5 days in refrigerator and will also freeze beautifully.

*picture of my dog and cat - largely irrelevant but enormously cute!!

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Photo by Trinity Nutrition

Mind and Mood Seminar

Patrick Holford coming to Ottawa ~

Learn how to improve mood, motivation, memory and metal focus from one of the world's leading authorities on nutrition and mental health:

Thursday, April 28th, 2011

6 pm - 9:30 pm

 St. Paul University (223 Main Street, Ottawa, ON)

Register online: Orthomed or by phone: 416-733-2117

Limited Seating

Patrick Holford is the author of Optimum Nutrition for the Mind; The Feel Good Factor and The Alzheimer's Prevention Plan.  Mr. Holford will be bringing his Mind and Mood seminar to Vancouver, Calgary, Toronto, Ottawa and Montreal this April.  More information at Orthomed.

Blueberry Banana Spelt Muffins

                                                                           

Spelt is a high protein, fibre-rich grain that has gorgeous baking properties: light, soft and silky.

A cousin of wheat, spelt contains a larger variety of nutrients than wheat, including more protein.  Spelt is generally regarded as easier to digest, making it a more popular choice for those who experience digestive difficulties from wheat.

Blueberry Banana Spelt Muffins:

• 1 egg, lightly beaten
• ½ cup milk (or milk substitute)
• 1/4 cup olive oil
• 1 tsp. vanilla
• 2 large ripe bananas, mashed
• 2 cups fresh blueberries
• 2 cups minus 2 Tbsp whole spelt flour*
• 2 Tbsp ground chia seed (or flax)*
• 1 tsp. baking soda
• 1/3 cup brown sugar

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Preheat oven to 375F

In a large bowl, combine: egg, milk, oil, vanilla and mashed banana, mixing well.  In a separate bowl, combine: flour, seeds, sugar and baking soda and gently add in 1 cup of fresh blueberries.

Stir dry ingredients into wet ingredients, mixing only until combined.  Spoon into a nonstick muffin tin and divide remaining blueberries on top of batter (dropping them here and there).

Bake for 22-25 minutes or until firm to touch.  Makes 12 muffins.

*Spelt flour and chia seed are available at health food stores

Akkk!  My dog just stole one from the counter while I was blogging!!

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Photo by Trinity Nutrition

Wellness Workshop for Adolescent Girls

Beauty from the Inside Out ~

Hopewell Support Centre is hosting a one day self-esteem workshop for adolescent girls aged 11-14 years.

The workshop will focus on increasing media knowledge and literacy. Through discussion of television, magazines and advertisements, issues of beauty, self-esteem, body image, fame and sexuality will be examined.  Girls will be encouraged to identify their unique qualities and come up with ways to challenge the “beauty ideal." 

Saturday, March 19th, 2011

10am – 4pm
Heartwood House (153 Chapel St), Ottawa ON

Fee: $20 includes lunch and all workshop materials*

(*limited number of subsidized spots available)

Register Early to avoid disappointment by contacting Jamie at 613-241-3428 or e-mail jamie.hurst@hopewell.ca

 This workshop is made possible with the financial support of the Girls Action Foundation