quinoa hemp seed tabbouleh

 Quinoa Hemp Seed Tabbouleh is a protein packed take on the Middle Eastern Classic.  The addition of hemp seeds upgrade this dish to power salad status!

Quinoa Hemp Seed Tabbouleh ~vegan, gluten free~

I can’t talk enough about my love for hemp seeds!  In our house we add them to just about everything…avocado toast, salads, smoothies, peanut butter sandwiches, yogurt, chia seed pudding, pasta, oatmeal, soups, you name it!  They have a nutty flavor and add a slightly crunchy texture.  Noah loves them and eats them straight out of the container!  They are packed with omega 3 fatty acids, iron, magnesium, zinc and are a perfect plant-based protein!

Quinoa Hemp Seed Tabbouleh ~vegan, gluten free~

Typical tabbouleh uses bulgur, but I swapped it with gluten-free quinoa.   This is very versatile recipe, you can add tons of other ingredients to satisfy your taste buds!

Other add-ins include:

Kale

Avocado

Peas

Olives

White Beans

Pumpkin Seeds

Spinach

Roasted Butternut Squash

Scallions

Mint

Quinoa Hemp Seed Tabbouleh ~vegan, gluten free~

quinoa hemp seed tabbouleh
 
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Makes 4 servings
Author:
Serves: 4
Ingredients
  • 1 cup cooked and cooled quinoa (1/2 cup dried, follow instructions on package)
  • ⅓ cup fresh parsley, chopped
  • 2 cups cucumbers, chopped
  • 1 cup cherry tomatoes, halved
  • ½ red bell pepper, chopped
  • ¼ cup red onion, chopped
  • ¼ cup hemp seeds
  • 1-2 cloves garlic, minced
  • 4 tablespoons extra virgin olive oil
  • ¼ cup fresh squeezed lemon juice
  • sea salt and pepper to taste
Instructions
  1. Cook quinoa according to directions, allow to cool.
  2. Once quinoa is cooled, add all ingredients to a large bowl and mix until well combined.
  3. Eat right away or place in refrigerator for 1 hour to let flavors blend.
  4. Enjoy!
Nutrition Information
Calories: 250 Fat: 20 Carbohydrates: 17 Sugar: 3 Fiber: 3 Protein: 7

 Quinoa Hemp Seed Tabbouleh ~vegan, gluten free~

Stuff tabbouleh in a pita pocket for an on-the-go lunch or serve as is with a side of hummus, rice crackers and olives!

power-up protein smoothie

This smoothie is ridiculously good!

power-up protein smoothie

It pretty much tastes like a reese’s peanut butter cup in a glass, but it’s loaded with protein and nutrition boosting superfoods!  The combination of omega 3 fatty acids, complex carbs and a whopping 36 grams of protein make this smoothie a great post-exercise “mini-meal.”  If using pure cacao, you will get a natural jolt of energy too!

Power-Up Protein Smoothie

1 cup almond milk or soy milk

6 oz plain Greek yogurt

1 frozen banana

1 heaping tablespoon peanut butter

2 Tablespoons hemp seeds

1/2 tablespoon cacao or cocoa powder

2 dates, pitted

cacao nibs for garnish

~Blend and enjoy~

www.beginwithinnutrition.com

italian style poached cod

Fish is an excellent source of protein, vitamins and minerals.  However, it is most popular for its high level of omega 3 fatty acids.  Omega 3 fatty acids have been proven to prevent heart disease and can lower risk of many chronic diseases such as Alzheimer’s disease, depression, cancer and arthritis.  To reap the benefits of fish it is recommended to consume 10-12 ounces per week.

There are many concerns surrounding fish consumption, mostly to do with its mercury content.  Larger fish such as tuna, swordfish and shark accumulate mercury in their fat.  When consumed, mercury can build up in the human body leading to neurological problems.  This is extremely important for pregnant women and their growing fetuses.  According to the Environmental Working Group and the US Public Interest Group, pregnant women should not eat tuna, sea bass, halibut, marlin, pike, white croaker and should limit intake of canned tuna, mahimahi, cod and pollock to no more than once per month.  According to these two groups, fish that are considered safe for pregnant women to consume include wild pacific salmon, catfish, shrimp, flounder, blue crab, haddock and  trout.

For more information on which fish are safe to consume check out this website:

www.epa.gov/waterscience/fish

We occasionally eat fish, about once every week or two.  I usually order fish when in a restaurant however,  last night I thought I would prepare it at home for once!  This is a very simple recipe that tastes like it took a lot of preparation!

italian style poached cod

Italian Style Poached Cod

1 pound fresh cod

1/2 cup red onion, thinly sliced

1 cup cherry tomatoes, halved

3 cloves garlic, thinly sliced

1 cup white wine

1 cup vegetable broth

3 tablespoons tomato paste

2 cups fresh baby spinach (frozen works too!)

1/8 cup raisins

2 tablespoons capers

1/2 cup kalamata olives, chopped

salt and pepper to taste

olive oil

italian style poached cod

-Coat a large skillet with olive oil and place over medium heat.

-Saute onions, garlic and tomatoes for 5 minutes.

-Add wine and simmer for 5 more minutes.

-Add broth, tomato paste, capers, olives, raisins and spinach and simmer on low for 15-20 minutes.

-Add cod filets to skillet and cover, simmer on medium heat for 7-10 minutes or until flesh becomes opaque.

-Serve warm and enjoy!

italian style poached cod

~this would taste great over a bed of wilted spinach or cooked brown rice~

www.beginwithinnutrition.com