Vegetarian Cuisine: Quinoa with Roasted Veggies

Vegetarian Cuisine: Quinoa with Roasted Veggies

4 servings of roasted garlic & butternut squash

200 Kcal per serving

1 cup tricolor quinoa (168g)
1 cup water
3 cups butternut squash (350g)

1 avocado (120g)
1 purple onion (250g)

2 cups cauliflower (200g)

1 Tbsp cold-pressed extra virgin olive oil
0.5 tsp salt
1 tsp peppercorns

Preheat oven to 400⁰F,

Roast Veggies for 30 minutes
Steam Quinoa using rice cooker

Quinoa is nutritious seed of the Chenopodium although tastes like a grain when cooked.  Quinoa contains high dietary fiber (100g, 7g fiber) and essential fatty acids, linoleic acid and α-linolenic acid.  In addition to vitamin B complex and minerals iron, copper, calcium, potassium, quinoa also supplies high quantities of antioxidants, such as hydroxybenzoic acids, quercetin, and kaempferol.   Because quinoa tastes like grains when cooked, it became a popular healthy ingredient for gluten-free recipe.

Cauliflowers are another highly used ingredient for vegetarian cuisine nowadays.  High in fiber and low in calories, cauliflower contains several clinically proven anti-cancer phytochemicals, such as sulforaphane, indole-3-carbinol, and Di-indolyl-methane.  In addition, flavorless cauliflower in fact can become any attractive flavor of your own by adding your favorite spice.  

Butternut squash has pretty orange hue with ample polyphenolic flavonoids ( such as beta-carotenes, lutein, and zea-xanthin),  are anti-inflammatory.  Roasted in extra virgin olive oil certainly can help absorption of beta- carotenes that are rich in butternut squash.  Piperine-containing peppercorns, on the other hand, further add taste and increase beta-carotenes absorption.  

Onions not only offer tangy sweet taste but also provide great health benefits.  Quercetin in onions can help us reducing inflammation and healing infections.  Low-glycemic-indexed onions have chromium that can assist us regulating blood sugar level, thus is a great choice for diabetes.
Creamy textured, buttery avocado has high levels of MUFA (monounsaturated fatty acids) that can help us to reduce inflammation and fight some types of cancer.  In addition, avocado can help us lowering cholesterol level which preventing cardiovascular diseases.  

This is for sure a vegetarian cuisine full of health benefits.

Vegetarian Cuisine: Mexican Salad with Lime-Honey Dressing

4 servings of Mexican Salad with Lime-Honey Dressing
200 Kcal per serving

1 romaine heart (180g)
0.5 cup cooked canned kidney beans
0.5 cup cooked canned organic non-GMO sweet corn kernels
1 tomato (150g)
0.5 cup purple onion (120g)
1 avocado (120g)

Dressing:
1 Tbsp cold-pressed extra virgin olive oil
1 lime
1 tsp honey
0.5 tsp salt
1 tsp pepper

Mexican salads are fresh, colorful, and light.  Low-calories veggies with high protein kidney beans (100g, 9g proteins) and creamy avocado create a balanced nutritious vegetarian cuisine. 

Romaine heart contains very low calories yet provides vitamins A, C, K, folic acids, and fibers.  Low-glycemic-index kidney beans contain substantial amounts of pre-biotics alpha-galactosides and resistant fibers, both are beneficial to our gastrointestinal tracts’ health.  In addition, kidney beans are full of antioxidants, such as isoflavones and anthocyanines.  However, raw kidney beans contain toxic lectin phytohaemagglutinin and starch blocker that can be easily eliminated with cooking.  Sweet corn kernels are loaded with zeaxanthin and lutein, two antioxidants that promote healthy vision.  Tomatoes contain all four major carotenoids and lycopene, that provide health benefits in decreasing risk of getting certain cancer and eye disease.  Onions not only offer tangy sweet taste but also provide great health benefits.  Quercetin in onions can help reduce inflammation and heal infections.  Low-glycemic- indexed onions have chromium that can assist regulating blood sugar level, thus a great choice for diabetes.  Creamy textured, buttery avocado has high levels of MUFA (monounsaturated fatty acids) that can help us to reduce inflammation and fight some types of cancer.  In addition, avocado can help us lowering cholesterol level which preventing cardiovascular diseases.  Extra virgin olive oil can certainly help carotenoids and lycopene absorption.  Lime supplies unique sour bitter flavor and high amounts of vitamin C that are good for our skin.  Honey although contains high levels of sugar, abundant antioxidants in honey in fact can help our digestive system and boost our immune system.  Bon appetit!