VHM-2014-2015-lores - page 50

48
Vail Health
2
O
14
Sprouted Quinoa
Lettuce Cups
TO SPROUT QUINOA
1.
Cover quinoa with water
using at least twice the
amount of water to quinoa.
2.
Soak quinoa in a bowl
for at least 12 hours.
3.
Drain the quinoa
and allow to dry.
4.
Cover the quinoa with
a breathable lid such as a
coffee filter or cheesecloth.
5.
Rinse the sprouting seeds
twice a day and allow to dry
each time. The seed is soft
when finished, and best eaten
in 2-3 days. The more days
that you repeat the rinsing
and drying process, the longer
the sprouts will become.
6.
Once the quinoa has
reached the desired stage,
refrigerate and enjoy.
1 avocado
6 tablespoons heaping
of balsamic-macerated
tomatoes
6 tablespoons heaping
of sprouted quinoa
4 tablespoons basil aioli
6 Bibb lettuce leaves
Fill each lettuce leaf with equal
parts of the above ingredients
– drizzling the sauce last.
Balsamic-macerated
Tomatoes
4 cups fine diced
roma tomatoes
1/4 cup fine diced red onion
1 cup fresh basil, chiffonade
1/2 cup extra virgin olive oil
2 tablespoons
balsamic vinegar
Sea salt and fresh
pepper to taste
Combine all and let
marinate overnight.
Basil Aioli
8 garlic cloves
1 teaspoon salt
1 shallot — rough chopped
2 tablespoons fresh
lemon juice
2 tablespoons white
balsamic vinegar
2 cups fresh basil leaves
3 fresh egg yolk or
3 tablespoons
pasteurized egg yolk
21/4 cups Extra Virgin Olive Oil
1.
Combine all except oil in food
processor until well blended.
2.
Slowly add oil in a steady
stream while blending …
3.
Pass aioli through a
medium or fine mesh strainer
to remove any unblended
fibers and pieces.
AVOCADO, BALSAMIC-MACERATED TOMATOES AND BASIL AÏOLI
House Sprouted Quinoa
Lettuce Cups
.
Nutrition Facts
.
CURRIED
EGGPLANT SAUCE
(FROM PAGE 47)
Serving Size 47g
Calories 80
Calories from Fat 70
Total Fat 8g
12% DV
Saturated Fat 2.5g
13% DV
Trans Fat 0g
Cholesterol 0mg
0% DV
Sodium 5mg
0% DV
Total Carbohydrate 3g
1% DV
Dietary Fiber 1g
4% DV
Sugars 1g
Protein 1g
Vitamin A
0% DV
Vitamin C
2% DV
Calcium
0% DV
Iron
2% DV
SPROUTED QUINOA
LETTUCE CUPS
Serving Size 125g
Calories 260
Calories from Fat 230
Total Fat 25g
38% DV
Saturated Fat 3.5g
18% DV
Trans Fat 0g
Cholesterol 10mg
3% DV
Sodium 60mg
3% DV
Total Carbohydrate 8g
3% DV
Dietary Fiber 4g
16% DV
Sugars 2g
Protein 2g
Vitamin A
20% DV
Vitamin C
20% DV
Calcium
2% DV
Iron
6% DV
SAY WHAT?
There are
multiple
benefits to
sprouting your
seeds, legumes
and grains.
hen these foods
are sprouted,
the seed literally turns
inside-out and releases
more nutrients to be
absorbed as vitamin
C, iron, zinc and
B-vitamins. Sprouts
are also good sources
of fiber and protein.
Sprouts as a part of
a daily diet can help
to manage blood
sugars and reduce
insulin levels, she
says, which has been
shown to provide
benefits for those with
Type 2 Diabetes.
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