Archive | March 2017

Quinoa Tabbouleh

Quinoa Tabbouleh

This month’s recipe is a play on traditional tabbouleh, but instead of using the conventional bulgur, it calls for tender, nutty quinoa instead. The flavor and the nutritional value are very similar, but the quinoa turns this classic Middle Eastern dish into a complete protein. This tabbouleh is a filling and energizing meal on its own, but also a great side dish when paired with most entrees. The make-ahead salad is perfect for backyard barbecues, and stays good for up to one week after preparation. The recipe makes 6-8 servings.

Ingredients:

  • 1 cup quinoa
  • 1¼ cups water
  • 2 cloves garlic, minced
  • 2-3 tablespoons lemon juice
  • ¼ cup olive oil
  • 1 English cucumber, diced into ¼ – inch pieces
  • 1 cup cherry tomatoes, halved
  • 2-3 scallions, thinly sliced
  • ½ cup chopped parsley
  • ¼ cup chopped mint
  • salt and pepper to taste

Preparation:

  1. In a medium saucepan, bring quinoa and water to a boil at high heat. Reduce heat to low, cover and simmer until tender, about 10 minutes.
  2. Turn off heat, stir quinoa well and transfer to a shallow baking dish for cooling. Cool in the refrigerator for about 30-45 minutes.
  3. Put the garlic and lemon juice in a bowl and slowly whisk in the olive oil.
  4. Mix together all ingredients thoroughly and check the seasoning. More salt, pepper or lemon juice may be needed.

Makes about 6-8 servings.

Nutrition Facts:

Calories: 224 / Fat: 12g / Saturated Fat: 2g / Carbohydrates: 24g / Fiber: 4g / Protein: 5g

Brandon McDearis is the owner of Your Way Cuisine, www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica. 

Roasted Curried Cauliflower

roasted-cauliflower

Cauliflower is a member of the cabbage family that has many uses in cooking. It is often a great low-glycemic substitute for potatoes in purees and gratins, and it is a nice addition to stir-fries and vegetable medleys. It is often overlooked on its own as a key vegetable to be paired with a meal, but when roasted with a little oil and salt, it turns succulently sweet and caramel brown.

This month’s recipe turns the dial on the flavor profile of roasted cauliflower up several notches. The sweetness of the coconut oil and the maple syrup paired with the soy sauce and the spice of the curry gives it a contrast of flavors that makes the cauliflower tantalizing. It is so easy to prepare that even the most novice cook can pull it off, and it is likely that you already have most of the ingredients in your pantry. The fact that the recipe costs under a couple of dollars to prepare is a nice bonus as well. The recipe makes about 4 servings.

Ingredients:

  • 1 large head of cauliflower, cut into florets
  • 2 tablespoons coconut oil melted
  • 1 tablespoon curry powder
  • 1 tablespoon maple syrup
  • 2 teaspoons soy sauce
  • 1 teaspoon salt

Preparation:

  1. Preheat oven to 425 degrees.
  2. Melt coconut oil in a small sauce pan.
  3. Thoroughly mix all ingredients together in a bowl. Spread cauliflower out on a greased/sprayed sheet pan. Leave any remaining juices in the bowl and discard.
  4. Roast in the oven for about 20-25 minutes until cooked through and golden brown.

Nutrition Facts:

Calories: 119 / Fat: 7g / Saturated Fat: 6g / Carbohydrates: 11g / Fiber: 3g / Protein: 3g

Brandon McDearis is the owner of Your Way Cuisine, www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.