Ingredients:

For Quinoa-

• 1 cup quinoa
• 2 cups water
• 1 TBSP Cumin
• 1 TBSP Onion Powder
• 1 TBSP Nutritional Yeast

For Stir-Fry

• Splash of Veggie Broth (to cook your veggies in)
• 3 Bell Peppers (Sliced) (we used yellow and red)
• 1 Large yellow onion (chopped however you like)
• 5 cloves garlic (chopped)
• 1 bunch of kale (de-stemmed)
• 1 tsp Oregano
• 1 tsp Thyme
• 1 tsp Rosemary
• 1 tsp Paprika
• 1 Pomegranate
• Juice from ½ a lemon

Directions:

1. Start cooking quinoa by bringing water and quinoa to a boil. Cook for about 15-20 minutes or until all of the water has been absorbed.
2. Add onion to a separate pan with veggie broth and cook for about 4-5 minutes, then add your garlic.
3. Cook for another 2-3 minutes and add peppers.
4. Cook for 5-7 minutes or until the veggies are cooked to your desired texture.
5. Add spices and then kale. Cook that for about 1 ½ minutes or until the kale turns a pretty green.
6. By this time your quinoa should already be completely cooked. Add the spices into the quinoa last.
7. Combine quinoa, with stir-fry and your meal is complete! Top it off with Nutritional Yeast.

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Nicole made this super easy Mexican Quinoa Bowl that is PERFECT for a family Mexican night! One thing Nicole keeps in mind as inspiration for our Cooking Days is thinking about the foods that are common to eat on the go, like Chipotle or Qdoba, and finds a way to make it healthy! Enjoy 🙂

Everything for our cooking day Nicole bought from the Royal Oak Farmers Market. She got organic mushrooms (shitake & cremini), raspberries, steel-cut oats, organic lettuce, sweet leaf kale, cabbage, garlic, green beans, and beautiful flowers! (not all used in this recipe) Check out the recipe below.

Ingredients:

• Lentil Taco “Meat” (click the link for ingredients, or see below to Express Recipes)
• Grapefruit guacamole (click the link for ingredients, or read below to Express Recipes)
• 2 cups cooked quinoa
• 1 red onion chopped
• Splash of veggie broth (to cook your veggies in)
• 1 cup green beans cut in half
• 3 cups kale (or 1 bunch)
• 2 diced peppers (we used red and yellow) 

Directions:

1. Start making your Lentil Taco “Meat”.
2. While the lentils are cooking for your Lentil Taco “Meat”, make your grapefruit guacamole (we substituted the tomatoes for red pepper, this makes it detox friendly!)
3. Next, you’ll start cooking your quinoa in a pan for about 10-15 minutes or until the quinoa has absorbed all of the water.
4. Once the quinoa is done, add your kale! Let that cook just for 1-2 minutes. The base for your Mexican Bowl is now complete. Next move on to cooking the veggies 🙂
5. Add your onion to a pan with some veggie broth and cook for about 13-15 minutes. You want to make sure that you add enough veggie broth so the onions don’t start burning! We want it to caramelize, but not burn.
6. Add green beans to the onions and continue cooking for 3-5 minutes or until the green beans are cooked to the desired texture.
7. Combine quinoa, onions, green beans, lentil meat, grapefruit guacamole to a bowl and top with your peppers!
8. Mix it all together and enjoy 🙂

Express recipes:

Lentil Taco “Meat”

Ingredients:

• 1 cup brown lentils
• 2 cups of water
• 1/2 tsp. of cayenne, garlic, red pepper, chili, onion powder, paprika, oregano, and cumin combined to make your own taco seasoning (often store-bought taco seasonings will have added sugar, preservatives, or artificial flavors).
• 1 cup walnuts

Directions:

1.  In a cooking pot combine water and lentils and bring to a boil. Lower to a simmer, and cook for about 15 minutes.
2. Once lentils are cooked through (you can taste test), drain out water and place into a saucepan. Heat on medium to toast the lentils for about 2-3 minutes, stirring frequently to ensure that they don’t burn.
3. Place walnuts and spices into a food processor or blender, and do a very light pulse to slightly chop the walnuts. Then add in the toasted lentils. You may have to do this in batches. You should have close to an even amount of lentils and walnuts.

Grapefruit Guacamole

Ingredients:

• 2 Avocados
• Juice of 1/4 grapefruit
• 1 jalapeno chopped fine
• 1/2 yellow onion chopped fine
• 1 tomato chopped fine (we used red pepper to make it detox friendly)
• A handful of cilantro & basil chopped fine

Directions:

• Combine all ingredients and mash with a fork 🙂 

The post Mexican Quinoa Bowl appeared first on Wellness Training Institute.

Quinoa Romaine Boats

Dairy Free, Gluten Free, Oil Free

When we cook her at WTI we like to cook something to make as our base and turn it into multiple different meals. In this recipe here we used the Quinoa Surprise (recipe found here) and created these quinoa romaine boats. These make a great meal and are quick and easy! They are also dairy free, gluten free and oil free!

Ingredients:

• Quinoa surprise
• Romaine Lettuce
• Mustard of choice
• Red, yellow and green peppers

Instructions:

1. Add the quinoa surprise to a romaine leaf.

2. Top with your favorite mustard

3. Cut up red, yellow, and green peppers and add on top

You can find the recipe for Quinoa Surprise here

Enjoy 🙂

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Quinoa Stuffed Portobello Mushrooms 

Dairy Free, Gluten Free, Oil Free

Our quinoa surprise can be turned into many different recipes! Check out this great stuffed portobello mushroom recipe.

Ingredients:

• Quinoa Surprise
• Portobello Caps
• Lemon

Directions:

– Heat oven to 375 degrees

– Clean gills out of portobello caps

– Add Quinoa Surprise to the portobello caps

– Squeeze lemon on top

– Bake in oven for 15-20 minutes

You can find the recipe for Quinoa Surprise here

Enjoy 🙂

(This recipe is also great for stuffed sweet potatoes or peppers! Bake the sweet potatoes first, then partially slice down the middle and add quinoa mixture and bake for 10 minutes)

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Quinoa Surprise 

Dairy Free, Gluten Free, Oil Free

For this month’s Cooking Day I wanted to show you all my usual routine. I love making fun new recipes and experimenting in the kitchen but when life gets busy, it is important to have a go to routine!

My Grandma used to make us “keilbasa surprise” which was essentially keilbasa and what ever else she had in the fridge. Nowadays, no keilbasa for me but I love the freedom of cooking with whatever you have in the fridge. Here is the Quinoa Surprise I made in class, but feel free to make it your own! This recipe will give you a big batch to use throughout the week! I also made a soup and few other recipes with the quinoa surprise so that you don’t have to eat the same thing all week.

Ingredients: 

• 3-6 Garlic cloves
• 1 16 oz bag of quinoa
• 3 containers of mushrooms
• 2 Shallots 
• 1 bunch of Kale
• 1 container of spinach
• 2 cans Chickpeas (drained and rinsed)
• Red pepper flakes (to taste)
• Nutritional Yeast (to taste)

Directions: 

1) Chop up your garlic (let it sit for 10 minutes before heating)

2) Start your quinoa (cook about 15 minutes) I cook with a little extra water than what is required. ***be sure to rinse the quinoa before cooking***

3) In a separate pan add your mushrooms, garlic, and shallots and sautee in veggie broth

4) When the quinoa is finished, set aside.

5) Steam your kale and spinach.

6) Add everything together in a large pot

7) Lastly, heat your chickpeas in pan and add Red Pepper Flakes and Nutritional Yeast and then add to quinoa mix. (I only put spices on the chickpeas so that you can spice it up and add to it throughout the week for different recipes)

Check out 3 other ways you can make Quinoa Surprise by clicking the links below: 

– Quinoa Stuffed Portobello Mushrooms

–Creamy Coconut Soup

–Quinoa Romaine Boats

The post Quinoa Surprise appeared first on Wellness Training Institute.

Quinoa Veggie Burgers

Gluten Free  / Dairy Free  / Vegan

Ingredients:

– 1 cup quinoa (soaked for 6-8 hours, or overnight)

– 1 red bell pepper, chopped

– 1 onion, chopped

– 1 cup veggie broth (low sodium)

– ½ head cauliflower, chopped

– 2 carrots, chopped

– 1 can garbanzo beans

– 1 tbsp. finely ground flaxseed (to make a flax egg)

– Handful of cilantro

-1 tsp. cumin, and coriander

– Pinch of cayenne pepper (add more if you like spicy)

*You can use any three vegetables with this recipe, like sweet potatoes, or celery.

Directions:

– Heat 1 cup quinoa in 2 cups water. Bring to a boil then lower to a simmer. Cook for about 15 minutes. You will know quinoa is done when the band around it lifts up into a little tail.

– Chop four cloves garlic, and let sit for 10 minutes. *Letting garlic sit for 10 minutes before cooking preserves the allicin that is the anti-inflammatory component of garlic.

– Heat a separate pan with a thin layer of veggie broth on low-medium, and add chopped onions. Cook for about 5 minutes. After garlic is done sitting add garlic to the onions, and turn down to low. Stir frequently, and add veggie broth as needed to keep the bottom of the pan from sticking. Cook for another 10 minutes or until onions are carmelized.

– Add cauliflower, spices, red peppers and carrots into a food processor and lightly pulse to create the texure of rice. Place in a large bowl (you may have to do this in batches). 

– Add onion garlic mixture, garbanzo beans, and quinoa into the food processor and pulse. Again, you may have to do this in batches. Add to the bowl of veggies and spices.

– To make the flax egg for binding the mixture, add flaxseed and 2 tbsp. of water to a small bowl. (When you make a flax egg you need 1 part flaxseed, and 2 parts water.) Stir with a fork or spoon, then let sit for a few minutes until it thickens. Then add to the bowl with chopped veggies, and mix in.

– Once the combination of veggies, garbanzo beans, spices, ground flax, onions, garlic, and quinoa is mixed, scoop out portions and shape into a patty. You can make them any size, but we made them about 2.5 inches across in diameter, and about 3/4 inches thick.

– Pre-heat oven to 375F.

– Place patty’s in the fridge for 30-60 minutes. Cooling them down helps them to stick together better. 

– Place patty’s on a baking sheet with parchment paper and bake at 375F for 20 minutes (flipping half way through). 

– These burgers are great topped off with guacamole (recipe here), vegan sour cream (recipe here) or on top of a salad!

The post Quinoa Veggie Burger appeared first on Wellness Training Institute.

Mushroom Quinoa Protein Bowl

This recipe is protein packed with a cheesy and spicy flavor without the dairy, it is super easy and quick to make. Try making this at your next holiday gathering!

Ingredients:

-2 cups quinoa

-2 packages mushrooms

-1 block firm tofu

-2 to 3 tbsp nutritional yeast

-1 tsp red pepper flakes

-4 cups spinach

-1/4 cup pumpkin seeds

-1/4 slivered almonds

-1 can chickpeas

Instructions:

1. In a big pot, bring 2 cups of quinoa and 4 cups of water to a boil. Reduce to a simmer and cook for about 20 minutes.

2. At the same time sauté 2 packages of mushrooms. Add mushrooms to quinoa.

3. Crumble one block of firm tofu and sauté for 3-5 minutes. Add 2-3 tbsp nutritional yeast and 1 tsp red pepper flakes.

4. Steam 4 cups spinach

5. Blanche 1/4 cup pumpkin seeds and 1/4 cup slivered almonds with nutritional yeast for 1 to 3 minutes on a dry sauté pan.

6. Add all together, along with 1 can of chickpeas and top with avocado.

Recipe Notes: For a cheesier taste add more nutritional yeast, for more spice or less spice adjust the amount of red pepper flakes.

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Quinoa Stuffed Peppers

 This recipe takes about 15 minutes of prep, and 15 minutes to bake!  It is great to make for dinner, or for a weekly food prep.  Enjoy!

Ingredients:

– 2 cups quinoa (rinsed and soaked) 

– 3 bell peppers

– 1 bushel kale (chopped / shredded)

– 3 cloves garlic (chopped)

– 1 small onion (chopped)

– 1/2 cup low sodium vegetable broth

– 1 tablespoon nutritional yeast

– Spices: Cayenne, Corriander, Thyme 1 tsp each (or to taste)

Directions:

Add 2 cup quinoa & 4 cups water to a saute pan.  Bring to a boil, then lower to a low simmer and cover for 15 minutes or until most of the water has evaporated.  You will know the quinoa is cooked because it will have a small tail that pops up.  

*It is always good to soak quinoa for 5-8 hours or overnight to remove the protective coating quinoa has called saponin.  If you can’t soak quinoa, a quick rinse will also work.

– While the quinoa is cooking heat vegetable broth in a large saucepan, and add the onion and garlic. Cook for 3-5 minutes on low.  Stirring frequently. 

– Add kale, nutritional yeast, and spices.  Cook for another 5 minutes.   

– When the quinoa is done cooking, add it do the onions and garlic.  Cook for another 2-3 minutes.  

– Cut off the tops of the bell peppers, and scoop out any seeds on the inside.

– Stuff the peppers with the quinoa veggie mix.

– Place the stuffed peppers in the stove at 375F for 15 minutes.

– Depending on the size of the peppers, you may have leftover quinoa you can save for other meals throughout the week!

– Enjoy!

The post Stuffed Peppers with Quinoa appeared first on Wellness Training Institute.

Quinoa and Vegetables

This recipe here is as simple as it looks! Just add some quinoa in your slow cooker, some vegetable broth and whatever vegetables you desire. This recipe here has zucchini, squash, peppers, mushroom and onions! This is great if you are running short on time or if you are looking for something easy for dinner!

Broccoli Slaw

1 Pack Broccoli Slaw mix

1/2 Red onion

1/2 cup cherry tomatoes

1/4 Sunflower seeds

Dressing

1T Olive Oil

1 tsp Dijon mustart

1/2 tsp lemon

1/2 tsp salt

1/2 tsp pepper

Combine brocoli slaw mix, red onion, cherry tomatoes, and sunflower seeds.

Mix separately olive oil, dijon mustard, lemon, salt and pepper and poor over broccoli slaw mix. Adjust salt and pepper to taste.

Mexican Zucchini Burrito Boats

4 Large Zucchini

1 Can black beans, drained and rinsed

1 cup cooked brown rice

1 cup salsa (use your preferred level of spiciness)

1 red bell pepper, cored and diced

1/2 red onion, diced

1/2 cup corn kernels

1 jalepeno (or poblano pepper) cored and diced

1 tablespoon+1 teaspoon olive oil

2 teaspoon chili powder

1/2 cup fresh cilantro, finely chopped

Salt to taste

Garlic

Option-chop up and make in a casserole. Only use 1 zucchini.

1. Start by greasing a 9×13 casserole dish then set aside. Slice each zucchini in half lengthwise. Using a melon baller or metal teaspoon, hollow out the center of each zucchini. Lightly brush the tops with one teaspoon of olive oil then place them skin side down in casserole dish.

2. Next warm the tablespoon of olive oil in a large skillet over medium heat. Add the onion and the peppers and cook for 2-3 minutes. Then add the rice, corn, and beans along with the salsa, chili powder and cumin. Stir everything together and continue to cook for about 5 minutes then remove the skillet from the heat and set aside.

3. Preheat the oven to 400 F and then stir in 1/4 cup of the cilantro and salt to taste to the filling. Spoon the filling inside of each zucchini until they are all full. Bake in the oven for 25 minutes then remove the foil and set the oven to broil. Cook them for 5 more minutes.

4. Allow them to cool for 5-10 minutes then top with fresh cilantro and serve. Store leftovers in an airtight container for up to 3 days.

Mixed Fruit 

Running short on time?  Try these pre-made fruit bowls you can purchase at any of your local grocery store.

Banana “Nice Cream”

Sweet tooth and Craving Ice Cream?

Try this alternative to your traditional ice cream, with just a couple of simple ingredients.

-5 to 6 bananas

-2 to 3 spoonfuls Peanut Butter or Almond Butter

-Minimal Almond Milk

-2 to 3 tablespoons cinnamon

Mix all ingredients into blender and blend well. Add almond milk as needed, be sure to not add too much or it will become soup rather than ice cream! 

Apple Pie Crumble

Filling:

5 apples (your choice)

2T Lemon Juice

2T Cinnamon

1/3C Coconut Sugar or your choice

1C Organic Oats

2T Almond Flour

1/4t All Spice

1/4t cloves

1/4t nutmeg

Crust:

Gluten Free Ready made (you can buy at Krogers/Whole Foods) or make your own.

Instructions:

Cut up apples and place in 4 cups of cold water with lemon juice. Drain, then mix all of above in same bowl with apples. Mix well, place in pie crust.

Topping: mix together oats, sugar, add all the same spices as above. Mix, add 2T of organic apple sauce, mix till it looks crumbly. Sprinkle on top of pie and bake at 400 for 50 minutes. Cool, and serve.

Pumpkin Pie Cookies

Ingredients

1 cup almond butter (creamy)

1/2 cup pumpkin puree

1/4 cup pure maple syrup (or sweetener of choice)

2 tsp pumpkin pie spice

1 tsp vanilla extract

1/4 tsp sea salt

Directions

1) Preheat your oven to 350F, and line a baking sheet with parchment paper.

2) Combine all of the ingredients in a medium bowl, and mix until a thick batter is formed.

3) Note: because this batter egg-free, feel free to taste-test it at this point, and adjust the flavors to your preference.

4) Using a tablespoon or cookie scoop, drop the batter onto the line baking sheet, and gently press each mound with a wet fork (to prevent sticking) to flatten.

5) Bake at 350F for 12-15 minutes, until the edges are golden.

6) Allow to cool completely before using a spatula to remove from the baking sheet. Serve immediately, or for a firmer cookie, chill before serving.

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