Art of Diet

Nutritious meal for lunch

Ms H

It is a nutritious, easy to prepare and most importantly containing fresh ingredients.  This dish is suitable for vegans, vegetarians, people with lactose intolerance and coeliac patients. If you are over 50 this is the sustenance, which provides all of the essential minerals; potassium, calcium, iron, magnesium and vitamins; vitamin A , vitamin C, vitamin B-6, vitamin K  and in addition to these it is fortified with omega 3 fatty acids from the seeds.

Ingredients for 4 persons

Quinoa  cooked	1 cup,
Red onion chopped	1
Garlic  crashed	4 cloves
Red pepper sliced	1
Curly kale steamed	Big handful
Broccoli steamed	1
Asparagus steamed	4-5
Oyster mushroom sliced	6
Mixture of seeds roasted	½ hand
Coconut oil	2 tbsp
Lemon juice fresh	50ml
Turmeric	Up to your taste
Salt	Up to your taste
Pepper	Up to your taste

Method

Approximate cooking time of quinoa is 20 minutes. The basic cooking instruction: Add 1 cup of quinoa to 2 cups of water boil and simmer for 20 minutes.

Steam the asparagus, broccoli and kale together for 2 minutes.

In a bigger pot, I usually use wok, place the coconut oil onion, garlic and red pepper and fry them stirring continuously. Add the quinoa and the steam vegies then seasoning it with salt, pepper, turmeric and lemon juice.  On a little coconut oil roast the seeds and sprinkle them on.