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: Cauliflower Rice

6 Servings of Cauliflower Rice

82 Kcal per serving

3 cups cauliflower rice (330g)

4 bella mushroom (50g)

1.5 cups organic non-GMO sweet corn kernels (110g)
0.5 cup peas (72g)
2 carrots (100g)
1 Tbsp cold-pressed extra virgin olive oil
1 Tbsp peppercorn
1 tsp  salt

This vegetarian dish can be served as a substitute of regular high-glycemic-index fried rice.   High-glycemic-index food promotes insulin spikes that may lead to obesity and Type II diabetes. 

Cauliflowers are high fibers (100g, 3g fibes), low calories (100g, 40 Calories) veggies with low glycemic index, which contain high amounts of vitamin C, B1, B2, B3, B5, potassium, and magnesium.  The phytochemicals in cauliflowers, such as sulforaphane and indole-3-carbinol, can inhibit cancer cell growth in the laboratory.  In addition, Di-indolyl-methane in caulifower is a fat soluble phytochemical that can protect us from virus and bacterial infections.  Carrots contain high amount of fat-soluble antioxidant, β-carotene, that is known to protect our eyesight and promote skin health.  Peas not only have high quality protein (100g, 5g protein) but also have ß-sitosterol that can inhibit cholesterol absorption.  Corn Kernels have a lot of phenolic flavonoids that can help us fight against free-radical damages.  Bella mushrooms are high in vitamin B2, D, selenium, and ergothioneine.  These vitamins, mineral, and antioxidants can help us fighting against free radicals and preventing chronic inflammation.  In addition, mushrooms are full of beta-glucan that can boost our immune function.  Extra virgin olive oil certainly can help absorption of fat-soluble vitamins that are rich in carrots.  Piperine-containing peppercorns, on the other hand, further add taste and increase ß -carotene absorption.