Vegetarian and Hummus Sandwich
Oil-free hummus produced at home provides a lot of nutritious value. A cup of basic healthy hummus has the following ingredients:
•Protein is 15 grams.
•4 to 5 g of fat
•Complex carbs (45 gram)
•6 gram of fiber
•provides 70% of the daily value for folate and 26% of the daily value for iron, manganese, magnesium, zinc, and copper.
•Whole grain / Bran bread-2 Slices
•Avocado (mashed) - ¼
•Bell pepper (sliced) – ¼ medium
•Mixed salad greens - ½ cup
•Sliced cucumber – ½ cup
•Carrot (shredded) – ¼ cup
In one slice of bread, spread hummus, and in the other slice, spread the avocado.
Fill the sandwich with carrots, cucumber, bell pepper, and greens.
Cut in half and serve fresh.
Healthy Quinoa Salad
Quinoa is a good source of antioxidants in a gluten-free diet when compared to other common grains. Corn, rice, or potato flour make up the majority of gluten-free items. These contain fewer nutrients than quinoa-based goods, such as quinoa flour. Quinoa is high in vitamin E. This is an antioxidant that may help to lower the risk of coronary heart disease, certain malignancies, and a variety of other diseases.
Basic Quinoa Ingredients:
•Quinoa – 1 cup
•Water - 2 cups
•Garlic (Crushed) – 1 clove
•Scallions (Diced) – 4
•Vinegar - 2 tbsp.
•Extra virgin olive oil – 1 tsp
Quinoa Salad Ingredients:
•Cucumber (diced) – 1 cup
•Bell pepper (diced) – 1 cup
•Cherry tomatoes (Quartered) – 1 cup
•Cilantro (Finely chopped) – ¼ cup
•Parsley (Finely chopped) – ¼ cup
•Feta (Crumbled) – ¼ cup
•Pine nuts (toasted) – ½ cup
•Lemon juice (fresh squeezed) – ¼ cup
•Black Pepper- to taste
Method to Prepare Basic Quinoa:
Wash quinoa in a strainer.
Put the quinoa in a pan with double the amount of water, and add a clove of garlic.
Stir and bring it to boil. Then simmer it for 15 minutes till all the water is absorbed.
Take out the clove of garlic, and add in the scallions while the quinoa is hot. Add 2 tbsp vinegar and fluff the quinoa with a fork.
Let it cool for a few minutes, and then add black pepper and 1 tsp of extra virgin olive oil. This can stay in the refrigerator for 3-4 days.
Combine all the vegetables, toasted nuts, and fresh herbs in a bowl. Add quinoa and toss the salad. Serve it warm or refrigerate before serving.