Quinoa and Veggie Wrap

This is basically the same recipe as my rice paper rolls, but I chose to use an actual whole grain wrap instead this time around. While I do like the rice paper rolls, the texture can become quite overwhelming if it's something you're not used to... it's almost like red wine, you need to acquire a taste for it :-) So, I tend to switch them out for regular wraps on occasion.

Like I said on previous posts, I usually just eye ball the food measurements when cooking something like this so, sorry about the non-specifics! I didn't have a whole lot to eat today and was feeling pretty hungry before I ate this, but I'm happy to say that I'm still full from only eating one wrap and a greek yogurt three hours later! I'm thinking it's because the extra protein and fibre. When you eat nutrient dense foods like complete proteins (quinoa), veggies, and whole grains, you stay fuller much longer and do not feel like you could go into a food coma after eating.

It's hard to notice the quinoa in this picture
because of the resolution, but it is there :)

Ingredients:
3/4 cup quinoa
1 teaspoon roasted red pepper spice seasoning
handful of shredded carrots
couple slices of cucumber
handful of red peppers
handful of green peppers
approx. 1 teaspoon of red
approx. 1 teaspoon of green onion
1 teaspoon of honey mustard

Prep:
Very simple. Cook your quinoa as per package instructions and let it cool completely before you add the teaspoon of roasted red pepper spice. (Tip: quinoa can be frozen, so I like to cook a whole bunch and just re-heat it.. it saves you a lot of time!)
Then just simply cut your veggies and place them on top of the quinoa. Add the teaspoon of honey mustard and you're good to go!
P.S- I totally forgot to add spinach to my wrap! A dark, leafy green would definitely add to the overall taste :)

Whole Wheat Oatmeal Cookies with Protein Powder and Cranberries

I love coming up with delicious alternatives to my favourite not-so-healthy snacks. Although I love eating healthy meals, I have an unfortunate sweet tooth for things like cookies or basically anything that involves chocolate :| 

For some reason when a snow day hits, all people want to do is drink, eat and cozy up with great movies, and I'm definitely one of them!  Soo, I went on the hunt for a satisfying and healthy snack option and found this one to test out! I strayed away from the original recipe that I found and kind of made it my own (egg whites instead of eggs, applesauce instead of butter...). There is no sugar in this recipe, so some people may find these cookies to be a little bland. I'd recommend Splenda or a natural sweetener like agave. Next time I bake these goodies, I'll probably add a little agave for extra goodness. I chose to incorporate cranberries to this recipe and their tanginess really add to the overall taste of the cookie! With 136 calories, 3g of fat and 9.6g of protein, it's truly the guilty-free cookie :-)  

Dry Ingredients: 

1 cup whole wheat flour

2 cups rolled oats

3 scoops vanilla protein powder 

3/4 tsp baking soda

3/4 tsp baking powder

1/2 tsp salt

1 tbsp cinnamon

1/2 tsp nutmeg

Wet Ingredients:

1 cup unsweetened apple sauce

3/4 cup egg whites

1 tsp pure vanilla 

Extra Goodness: 1/2 cup of either raisins, dried cranberries or walnuts. 

Prep:
1. Preheat over to 350 degrees F
2. Mix dry ingredients in large bowl
3. Mix wet ingredients in medium bowl
4. Combine both wet and dry ingredients, folding in your "extra goodness" in my case, cranberries.
5. On a baking sheet lined with waxed paper, drop batter by the tablespoon
6. Bake for about 15 minutes or until golden brown
7. Cool completely before enjoying!
Can be refrigerated up to one week!

Quinoa Cakes with Lemon Yogurt Sauce

 Who says cakes can't be delicious AND healthy? After watching CBC's Best Recipes Ever, I just had to try these quinoa cakes! I really am obsessed with quinoa lately and I love stumbling upon different recipes to try. These delicate cakes may crumble a bit while being formed but will firm up during frying. Alongside a leafy green salad, serve two cakes for lighter appetites or three for hungrier folks. While I usually only cook for one, I made the 16 cakes the recipe called for because these cakes can easily be stored in the refrigerator and great for lunches. Enjoy!

 

Ingredients:
Quinoa Cakes
1 1/2 cups quinoa
1 1/2 cups vegetable broth
1/2 cup olive oil (what the recipe calls for, but I don't use nearly that much)
1/2 onion, chopped
3 cloves garlic, minced
1/2 tsp salt
1/4 tsp pepper
3 cups trimmed fresh spinach
3 eggs
2 tbsp whole wheat flour
1 1/2 tbsp baking powder
1/4 tsp lemon rind, grated
1 tbsp toasted almonds, sliced (you can buy them pre-toasted and pre-sliced to save time)

Lemon Yogurt Sauce
1 1/2 cups plain greek yogurt (doesn't have to be greek, but that's my preference +extra protein!)
1/3 cup thinly sliced green onions
1 tbsp lemon juice
1 pinch of salt and pepper

Prep:

In fine sieve, rinse quinoa under cold water; drain. In saucepan, bring quinoa, broth and 1-1/2 cups (375 mL) water to boil. Reduce heat; simmer, covered, for 15 minutes. Drain in fine sieve; let cool completely in sieve.

Meanwhile, in skillet, heat 1 tbsp (15 mL) of the oil over medium heat; fry onion, garlic, salt and pepper, stirring occasionally, until onion is softened, about 4 minutes. Add spinach; cook, stirring, until wilted and no liquid remains, about 3 minutes. Let cool; coarsely chop.

Lemon Yogurt Sauce: Stir together yogurt, onions, lemon juice, salt and pepper. Set aside in refrigerator.

In large bowl, whisk together eggs, flour, baking powder and lemon rind; fold in quinoa and spinach mixture. With wet hands, form into 16 cakes; transfer to waxed paper–lined tray. Refrigerate for 1 hour.

In nonstick skillet, heat half of the remaining oil over medium-high heat; fry half of the cakes, turning once with 2 spatulas, until golden, about 8 minutes. Keep warm on baking sheet in 200 deg F (100&degC) oven. Repeat with remaining oil and cakes. Serve drizzled with Lemon Yogurt Sauce and sprinkled with sesame seeds.

Tip: 
Most quinoa you find in the grocery store has been washed and processed before packaging to remove the saponin, the soapy and bitter resin that can remain after harvesting. But because different manufacturers have different processes, it's never a bad idea to give it a rinse yourself before you cook it to ensure you've gotten rid of that bitter taste

Quinoa Paper Rice Rolls

Inspired by The Happy Hummus Hut downtown St. John's, I had to put my budding culinary skills to the test and make these rice paper rolls!  This locally owned vegetarian, vegan and gluten-free restaurant is a fantastic find. My friends and I were actually strolling downtown when we stumbled upon this little gem! At the restaurant I had the "Sunday Dressing" Roll which was awesome, but I decided to go a different route. Since I'm obsessed with quinoa lately (complete protein, what's up!?) I incorporated the tasty little grain into my version of this protein-packed meal. I tried to be a specific as possible with the ingredient measurements, but I usually play it by ear when cooking. I tend to agree with the saying, "baking is a science and cooking is an art." As you can see in the picture below, it's my first time making these so hopefully with time, the presentation will be a little better :-) So, without further adieu, here's my Quinoa Rice Paper Rolls!  

Ingredients:
2 rice paper rolls
1/2 cup of quinoa
2 tablespoons of ground almonds
2 handfuls of julianne carrots (approx)
1/2 cup of assorted peppers (red, green, orange)
Approx 1 tablespoon of green onion
Approx 1 tablespoon of red onion
1 teaspoon of roasted red pepper spice

Dressing for Quinoa:
2 tablespoons of orange juice
1/2 tablespoon of extra virgin olive oil
1/2 tablespoon of orange zest
pinch of tyme




Preparation:
1. I usually make a 1/2 cup of quinoa each time I cook it even if I don't eat it all because I can just freeze the leftovers and eat it for lunch at work! So, cook the quinoa as it says on the package - it's super easy and only takes about 15 minutes.
2. Meanwhile... In the package, the rice paper rolls are hard when bought, so to get the desired texture grab a shallow plate and fill it with warm (almost hot) water. Place the rice paper roll in the water for about 10-15 seconds or until it has a thin, paper-like consistency. No need to flip, just make sure you submerge the whole paper roll in the water. When you reach the desired texture, place the paper rolls on a cold, damp cloth.
3. Grab a handful of raw (not salted) almonds and place them in a blender or food processor and pulse. I just used my Magic Bullet and it worked fine!
4. Chop veggies. I bought the pre-shredded carrots to make it easier and less time consuming.
5. Combine all the ingredients for the dressing with the cooked quinoa and mix well. Add the red pepper spice and mix well.
6. Place the cooked quinoa, ground almonds, shredded carrots, green and red onion and assorted peppers in the middle of the rice paper roll. Roll up the bottom and two sides and finally the top of the rice paper roll. Enjoy!!