Flavorful and Healthy Eating

Healthy, Power-Packed Recipes for Ultimate Nutrition

When people consider a plant-based diet, many initially are concerned about getting all of the nutrients their body needs—and enjoying their meals. The recipes below are great examples of how healthy eating can also be delicious.

Recipe: Quinoa and Avocado Salad

The salad below is filled with the vitamins, minerals, antioxidants, and amino acids—and it has a healthy sweetness that everyone can enjoy.

Salad Ingredients:
  • 3 cups cooked quinoa
  • 1 ½ tablespoons raisins
  • 1 ½ tablespoons currants
  • 2 tablespoons dried apricots, diced
  • 1 avocado, pitted and cut into chunks
  • 2 scallions, sliced
  • 3 tablespoons almonds, coarsely chopped
Dressing:
  • Zest and juice of 1-2 lemons
  • 3 tablespoons mashed avocado
  • ¼ teaspoon ground coriander
  • ¼ teaspoon ground cumin
  • ¼ teaspoon sweet paprika
  • 2 cloves garlic, minced
  • Pinch of salt
Directions:
Before cooking, quinoa must be rinsed to remove its bitter resin-like coating, which is called saponin. The presence of saponin is obvious by the production of soapy looking "suds" when quinoa is swished in water. Placing quinoa in a strainer and rinsing thoroughly with water easily washes the saponin from the seeds. Repeat the process until the water runs clear and is no longer sudsy. The amount of rinsing necessary may vary greatly. Add 6 cups water to rinsed quinoa and bring to a boil. Cover and reduce heat, simmer until tender, approximately 15 minutes. Let cool.

Soak raisins, currants and apricots in hot water for five minutes. Drain. In a small bowl, grate the zest of the lemon and squeeze the juice. Whisk in coriander, cumin, paprika, garlic and salt.

Toss quinoa with raisins, currants and apricots. Toss with dressing. Sprinkle the top of the salad with avocado, scallions, and almonds.

Recipe: Black Bean Brownies

Brownies made with black beans? It may sound strange, but you will be pleasantly surprised by the taste! Because it is made with ingredients like flaxseed, applesauce, dates, and black beans, it is both nutrient-rich and high in fiber—unlike more traditional brownies.
Brownies
Ingredients:
  • 2 cups pitted dates, chopped
  • ½ cup water
  • ½ cup dark cocoa powder
  • ¾ cup flour, whole wheat or teff
  • 2 teaspoons vanilla extract
  • 1 teaspoon baking soda
  • 1 15-ounce can of no-sodium black beans, drained
  • 1 tablespoon ground flaxseed
  • 1 ¼ cups unsweetened applesauce
  • 1 cup walnuts, chopped
Directions:
Place dates in food processor with ½ cup water; mix until creamy. Add the remaining ingredients, except walnuts, to food processor and mix until everything is well-blended. Turn off the machine, remove the blade, and stir in the nuts. Spread into a 13 x 9 inch pan. Bake in a 350-degree Fahrenheit oven for 20-25 minutes. Let cool. Cut into squares to serve.

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