Monmouth County's Ask The Doctor September/October 2018

Super Grain Quinoa Taco s Did you know that quinoa is one of the most protein-rich foods we can eat? It is a complete protein containing all nine essential amino acids. It also contains almost twice as much fiber as most other grains. Ingredients • 1 cup quinoa, rinsed • 1 ½ cup water, or vegetable broth • 1 ¼ cup salsa • 1 tablespoon cumin • 15 oz black bean, 1 can, drained & rinsed • 1 cup frozen corn, defrosted • 1 salt, to taste Preparation 1. In a medium saucepan, combine quinoa and water, and bring to a boil over high heat. Reduce heat to low, cover with a lid, and simmer for 10 minutes. 2. Add in salsa and cumin, and cover for 5 more minutes or until qui- noa is fluffy.

T H E H E A L T H Y P A L A T E

3. Add in black beans, corn, salt, and olive oil, and stir until combined. 4. For the avocado dressing, combine avocado, garlic, lemon juice, ol- ive oil, salt, and pepper in liquid measuring cup and whisk until smooth. 5. Whisk in water a little bit at a time until desired consistency is reached. 6. For extra smooth consistency, process all ingredients in blender or food processor. 6. Portion out into 4 containers and refrigerate for up to 5 days. 7. Enjoy!

• 1 olive oil, to taste • 1 avocado, mashed

• 1 clove garlic, minced • 2 teaspoons lemon juice • 3 tablespoons olive oil • 1 salt, to taste • 1 pepper, to taste • 4 tablespoons water • 1 tortilla, to serve, optional

Roasted Vegetables and Lentil Lunch Low in calories and high in nutrition lentils are for sure a great lunch. They fill you up, are high in fiber and are also very inexpensive too! Ingredients • 2 cups butternut squash, cubed • 2 cups brussels sprout, quartered • 1 red onion, cut into wedges • 1 tablespoon olive oil • 1 salt, to taste • 1 pepper, to taste Preparation 1. Preheat oven to 400°F (200°C). 2. Add butternut squash, Brussels sprouts, and red onion to to a parchment paper-lined baking sheet. Season with olive oil, salt, and pepper, and use hands to mix until seasoning is fully distributed. 3. Bake for 20 minutes, flipping halfway through. 4. In a medium saucepan, add lentils and water, and bring to a boil. 5. Reduce heat to a simmer and cover for 20-25 minutes or until lentils are tender. Drain excess water if necessary. 6. When vegetables are finished roasting, transfer to a mixing bowl and add lentils. 7. For the dressing, combine balsamic vinegar, maple syrup, salt, and pepper in liquid measuring cup and whisk until combined.

8. Pour dressing over lentils and vegetables and toss until fully coated. 9. Transfer lentil salad to two containers and refrigerate for up to 5 days.

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