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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

•Hummus-3 tbsp.

•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.

Quinoa Salad:

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.