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Food and Recipe of the Month


Summer is the perfect time to have a cooling, healthy, whole grain salad. You can take advantage of the abundance of fresh vegetables from local farmers to help create a colorful, flavorful salad. Quinoa and corn are the signature whole grains for summer. They feed and nurture your brain and heart. Both are quick cooking grains and give you an abundance of energy to keep you active all summer. Quinoa has a high protein profile, is high in calcium, iron, phosphorus, vitamin E (a strong antioxidant) and B vitamins. Corn helps lower blood sugar levels, strengthen your overall energy, can help prevent the formation of urinary stones, and is the only whole grain with vitamin A.

Cucumbers are one of humanities earliest food crops dating back to 7750 B.C. They contain silicon which is integral for calcium absorption. Radishes have anti bacterial and anti fungal properties. Broccoli is very high in vitamin C and contains selenium, and has been studies for its anti cancer properties. You should always cook broccoli because it has a high sulfur content which makes it hard to digest, and cooking it makes it easier to assimilate. Kale is high in protein, calcium and iron. Basil has been used to treat mild depression, calm nerves, aid digestion, and can be effective treating bacterial infections. Plus basil is a natural mosquito repellent.

This recipe is from my upcoming, fourth cookbook, Year Round Healthy Holiday Dishes. Look for it to be released for sale the end of September.

Recipe of the month:

Quinoa Broccoli Vegetable Salad with Lemon Dressing

1 cup quinoa
2 cups water
1 cup corn (or 1 cup diced yellow summer squash)
1/4 cup minced kale
2 cups chopped broccoli
2 scallions (thin slices)
1 cucumber
2 radishes (diced small)
1 carrot (grated)
1/3 cup toasted sunflower seeds

1/4 cup lemon juice
2 T. olive oil
2 T. fresh minced basil (or 2 tsp. dried basil)
1/2 tsp. sea salt

Put quinoa and water in a pot, bring to a boil for minute. Reduce to lowest possible temperature, cover and simmer for 15 to 20 minutes until all water has been absorbed. Remove from heat, let sit 5 minutes. Put the quinoa, corn and kale in a large mixing bowl. Mix together, the warm quinoa will lightly cook the corn and kale to bring out the flavor of the corn and make the kale easier to digest.

Steam the broccoli for a couple minutes until fork tender. Add to the mixing bowl. Cut the cucumber in half, using a spoon scrap the seeds out of the cucumber and discard. Dice the cucumber and add to the mixing bowl. Add the rest of ingredients to the mixing bowl, scallions, radish, grated carrot and sunflower seeds. Whisk together the dressing ingredients and pour over salad. Mix all together and serve room temperature or refrigerate and serve cold.

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