Discover This Week's Wholesome Recipes

 

Recipe of the Week: Quinoa and Roasted Vegetable Salad

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups water or vegetable broth
  • 1 red bell pepper, chopped
  • 1 zucchini, chopped
  • 1 red onion, chopped
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 cup fresh spinach, chopped
  • 1/4 cup feta cheese, crumbled (optional)
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon honey
  • 1 teaspoon Dijon mustard
  • Fresh herbs (parsley, basil, or cilantro) for garnish

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. In a medium pot, bring quinoa and water or broth to a boil. Reduce heat, cover, and simmer for 15 minutes or until quinoa is fluffy.
  3. Toss bell pepper, zucchini, red onion, and cherry tomatoes with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, until vegetables are tender.
  4. In a large bowl, combine cooked quinoa, roasted vegetables, and spinach.
  5. In a small bowl, whisk together balsamic vinegar, honey, and Dijon mustard. Drizzle over the salad and toss to combine.
  6. Top with feta cheese, if using, and fresh herbs. Serve warm or chilled.
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Recipe of the Week: Relaxing Lavender Lemonade

Ingredients:

  • 1 cup fresh lemon juice
  • 1/2 cup honey or agave syrup
  • 4 cups water
  • 1 tablespoon dried lavender flowers
  • Ice cubes
  • Lemon slices and lavender sprigs for garnish

Instructions:

  1. In a saucepan, bring 2 cups of water to a boil. Add dried lavender flowers and let it steep for 10 minutes.
  2. Strain the lavender tea into a pitcher and discard the flowers.
  3. Add lemon juice, honey, and the remaining 2 cups of water to the pitcher. Stir well.
  4. Refrigerate until chilled. Serve over ice and garnish with lemon slices and lavender sprigs.
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Recipe: Vibrant Quinoa Salad

Ingredients:

  • 1 cup quinoa
  • 2 cups water
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1 avocado, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped
  • 1/4 cup crumbled feta cheese
  • 1 lemon, juiced
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  1. Cook Quinoa: Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes or until water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
  2. Prepare the Vegetables: While the quinoa is cooking, chop the cherry tomatoes, cucumber, bell pepper, avocado, red onion, parsley, and mint.
  3. Make the Dressing: In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
  4. Combine Ingredients: In a large bowl, combine the cooked quinoa, chopped vegetables, and herbs. Pour the dressing over the salad and toss to coat.
  5. Serve: Transfer the salad to a serving bowl. Top with crumbled feta cheese and a wedge of lemon.

Enjoy this nutritious and colorful quinoa salad that is perfect for any meal!/pages/recipe-of-the-week-vibrant-quinoa-salad

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Recipe Idea: Relaxing Bedtime Snack - Cherry Almond Sleep Smoothie

Ingredients:

  • 1 cup tart cherry juice (known for its natural melatonin content)
  • 1 banana (rich in magnesium and potassium)
  • 1/2 cup almond milk (a source of tryptophan)
  • 1 tablespoon almond butter
  • 1/4 teaspoon vanilla extract
  • 1 teaspoon honey (optional, for sweetness)
  • Ice cubes (optional)

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.
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Energizing Green Smoothie

Ingredients:

  • 1 cup spinach
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • 1 teaspoon honey

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth.
  3. Pour into a glass and enjoy your nutrient-packed boost!
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Recipe: Tropical Berry Gut-Boosting Smoothie

Ingredients:

  • 1 cup pitaya (dragon fruit) pulp (We use a frozen pulp From Enjoyabowls which also helps keep the smoothie cold and their owner is an incredible soul)
  • 1 cup strawberries
  • 1 cup blueberries
  • 1 cup coconut milk

Instructions:

  1. Combine pitaya, strawberries, blueberries, and coconut milk in a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass, garnish with a few extra berries if desired, and enjoy!

Health Benefits:

Pitaya (Dragon Fruit):

  • Rich in Prebiotics: Pitaya contains oligosaccharides, which act as a prebiotic to feed the healthy bacteria in your gut, promoting a balanced microbiome.
  • High in Antioxidants: This fruit is packed with antioxidants like vitamin C, which helps reduce inflammation and supports overall digestive health.
  • While we appreciate this is a fruit which has sugar in it, as the sugar is naturally occurring it takes longer to get into the bloodstream (basically you need to drink the smoothie with the fibre in it - not just as pure sugar, like would happen in a juice). It’s the fibre which helps in your absorption of the sugar at a slow rate, thus regulating spikes of sugar in your blood, better than if you were to drink this just as a juice.

Strawberries:

  • Fiber-Rich: Strawberries are an excellent source of dietary fiber, which aids in digestion and helps maintain a healthy gut by preventing constipation and promoting regularity.
  • Supports Gut Health: The natural fiber in strawberries feeds beneficial bacteria in the gut, helping maintain a healthy digestive system.

Blueberries:

  • Probiotic Support: Blueberries contain compounds that act as prebiotics, which support the growth of beneficial gut bacteria.
  • Anti-Inflammatory Properties: These berries are high in antioxidants and anti-inflammatory compounds, which can reduce gut inflammation and support overall gut health.

Coconut Milk:

  • Healthy Fats: Coconut milk contains medium-chain triglycerides (MCTs), which are easily digestible fats that provide quick energy and support the gut lining.
  • Antibacterial Properties: The lauric acid in coconut milk has antibacterial properties that can help maintain a healthy balance of gut flora.

This Tropical Berry Gut-Boosting Smoothie is not just delicious and refreshing, but it's also a powerhouse of nutrients that support gut health. By incorporating fiber-rich fruits and prebiotic foods, this smoothie helps to nourish your gut microbiome, promote digestive health, and boost overall wellness.

Try this simple recipe today and let us know how you like it. Here's to a healthier, happier you!

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