Ideal Breakfast


Have a small bowl of lentils, quinoa and okra for breakfast, it will keep you full for hours.
Lentils are packed with protein, fiber, minerals and vitamins.
Okra benefits include high fiber, vitamin c, antioxidants, folic acids and beta carotene.
Quinoa is so far the best grains ever, high in protein, iron, lysine, contains all nine amino acids and is definitely a superfood.
Lentils are easy to cook , no need to soak them over night  just rinse a cup of dried lentils by placing them on a strain under a running cool water.  In a large pot cover lentils with water add a laurel leaf and cook on a medium low heat for about 40 minutes.  I add salt at the end because for some reason adding salt before, will not allow lentils to cook as fast.
Steam okras for 5 minutes.
To cook quinoa,  take 1 part of quinoa in 2 parts of liquid. I always cook 1 cup of quinoa in 2 cups of water and will last for few days. Rinse quinoa very well by placing in a fine strainer and rinse with cool water. In a pan take the water to boil, add rinsed quinoa, cover with a lid, turn the heat on low, cook for 20 minutes.
When all is ready adjust seasoning, serve in a small bowl and drizzle some extra virgin olive oil and enjoy this satisfying healthy breakfast.
Now that you have an idea how to assemble this dish pretty quick, you can add anything you like such as herbs, feta cheese, sun dried tomatoes, sprouts and much more. Use your imagination and add ingredients you really like as long they are health. Eat well, be well.

Fresh Healthy Quinoa Tabouleh


Today I had my Quinoa Tabouleh and it was so good. Not just that, it took me only twenty minutes to get it done. When all ingredients are fresh, results are a delicious healthy meal.

All you need is:
1 cup of cooked Quinoa ( it takes 20 minutes to cook Quinoa)
1 cup rinsed ( canned) garbanzo beans (I use Springfield no salt added)
1 cup of diced mixed fresh orange and red bell peppers  
1 cup of diced fresh tomatoes
1/2 cup chopped red onions
1/2 cup of parsley roughly chopped

For the dressing:
Juice of 1 lemon freshly squeezed 
1 tsp kosher salt
1 tsp black pepper
1/4 of teaspoon or a pinch of each cayenne and turmeric powder
1  minced small clove of garlic
4 tbsp of a good quality extra virgin olive oil

To cook Quinoa is very easy, measure out 1/2 cup of  rinsed Quinoa and 1 cup of water, bring to a boil, cover with a tight fitting lid, and turn the heat down to simmer for about 20 minutes.
While the Quinoa is cooking, toss together in a large salad bowl the first six ingredients.
Whisk all the ingredients for the dressing in a small bowl, gently start to drizzle the dressing over the 
salad, toss to combine. Taste and adjust seasonings, at this point it smells amazingly fresh.
Enjoy it in a bowl or wrap it up in fresh whole wheat pita bread. Enjoy it and cheers to good health!

 I am a big fan of Turmeric and Cayenne pepper for the health benefits they offer.
Please check out Turmeric and Cayenne pepper health benefits on the link below. http://www.livestrong.com/article/526141-health-benefits-in-turmeric-cayenne-pepper/