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.
