Healthy AF Enchiladas + Caloric Density & Weight Loss| Vegan, Gluten Free, Oil Free, Disease Reversing Info

These enchiladas are by no means at all traditional.  Traditional as in white flour tortillas and cheese and meat… blegh! Sounds like a mess of weight gain, and heart disease! Time for a neeeeeew recipe.  This recipe has got kale, shrooms, quinoa, and all simple wholesome ingredients. Mmm what could possibly be more deliciously satisfying and nourishing.

Completing my master’s and dietetic internship in South Texas where cola, taki’s, breakfast tacos, and bacon fat laden pinto beans are unfortunately staples, the statistic that 3/4 of Americans are overweight or obese made sense to me.  What’s crazy is that, a calorie dense, nutrient poor diet is actually quite common. Even where I live now in Los Angeles, California.  I have a couple of clients who, prior to working with me, had never chopped a vegetable before.  Gawd. I love my job.  And these enchiladas.  They’re not insanely overly stimulatingly like oh my gawd so f***ing good (if you’re comparing to something thats been salted, oiled, idk.. fried and oober processed) . Recalibrate your taste buds. And these will knock your socks off. 😛

Healthy AF Enchiladas

Adapted from Food52’s Wintry Mushroom Enchiladas

The Homemade Saucy Sauce 

• 1 tablespoon water
• 1 cup onion, diced
• 3 sun-dried tomatoes
• 2 cloves garlic, minced
• 1/2 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2-1 tsp dried thyme
• 1 14 oz can diced tomatoes (I like the Fire Roasted diced tomatoes from Muir Glen – no salt added)
• 1 teaspoon maple syrup (optional)

The Enchiladas

• 2 cloves garlic, minced
• 1 small yellow onion, chopped
• 3/4 pound baby bella or button mushrooms, chopped
• 1/2 cup diced jalapeño peppers (or for V mild version, use poblanos) 
• 3 cups kale, chopped
• 1/2 teaspoon ground cumin
• 1/4 teaspoon sea salt (or to taste)
• 1 1/2 cups cooked black beans
• 1 1/2 cups cooked quinoa
• 1 1/2 cups corn kernels
• 10 6-inch organic corn tortillas (I used masienda brand – just corn, lime, water)
• 1/2 cup chopped cilantro
• avocado on avocado on avocado

Steps:

1. To make the enchilada sauce, heat water in a medium skillet or pot. Saute onion and garlic for 3-5 minutes
2. Add the chili powder, cumin, thyme, tomatoes, and maple syrup
3. Transfer sauce to a blender or food processor, and blend till smooth. Add a little water to adjust the consistency as you wish. Set sauce aside till you’re ready to use.
4. Preheat oven to 350 degrees.
5. In a large pot over medium heat, heat 1 tbsp water (have some handy to add if burns off). Saute onion and garlic till onion is translucent. Add mushrooms and cook until liquid has been released and evaporated.
6. Add the chilis to the pot and give them a stir. Add the kale and allow it to wilt slightly. Add the cumin, sea salt (optional), black beans, corn, and quinoa. Continue heating mixture until it’s completely warm and well mixed.
7. In the bottom of a casserole dish, spread a thin layer of the enchilada sauce. Place about a quarter cup mushroom and quinoa mixture in the center of a tortilla. Roll the tortilla up and place it into the dish. Repeat with the remaining tortillas. Cover them all with a layer of enchilada sauce and bake for 25 minutes. Top the enchiladas with chopped cilantro, avocado, and pumpkin seeds, and idk. More corn because noooom!!!
8. Also, squeeze a lime on there and, call me crazy, but I put a little cinnamon on mine and it was off the charts

So.. why is this recipe so generally disease reversing?

1. No Salt: although 0 calories, it is a super processed white powder (aka crack cocaine) that causes responses in the brain to make us not only want to eat more, but that makes wholesome food taste less flavorful.  Cut the salt, and all of a sudden, celery, cilantro, avocado and lime dance on your tongue like a tap dancer in times square.  Flavors so very exciting, no white powder added.  Plus plus, high sodium intake has been shown to decrease calcium absorption / utilization. That ain’t good!!! Also also. Sodium is important. This is different than salt. Naturally occurring sodium is sufficiently found in wholesome plant foods like the veggies I mentioned a second ago.  No stimulants needed.  Excess sodium causes water retention, causing blood volume to increase, leading to high blood pressure, strokes, heart disease, etc.
2. No Oil: Talk about caloric density. Not many foods are more calories per pound than oil… are any foods more calorie per pound??  Just a tiny bit of oil adds a lot of calories with not much benefit.  All it really does is make you eat more calories than you’re designed to eat plus make you want to eat more. The fat from the avocado and pumpkin seeds is fantastic. You got fiber and zinc and fresh phytochemicals and antioxidants.  Avocado oil and pumpkin oil?? Mmm I’ll pass.
3. Nutrient Dense: Self explanatory.  Every calorie is full of nutrition.  Helping you to feel calm, balanced, satisfied, energized, clear headed.. not to mention beautiful bowel movements. Which is actually a huge fricken deal these days.  If there’s a magazine rack in your bathroom… call me!!! You need help!!!
4. Intact Grains: Ok, obvi the tortillas are made of corn flour, which is not intact. The quinoa tho- that’s good stuff.  And the tortillas I used were just 3 ingredients: non-gmo corn, lime, and water.  That’s all you need. No gums, oils, preservatives, or fortified etc etc. Keep it simple.  The more whole the better.
5. Beans: Resistant starch is liiife.  Did you know that resistant starch in beans actually decreases the glycemic load of your next meal?  Also, beans are such great sources of protein, iron, fiber. Eating them has been shown to help decrease risk of so many diseases and cancers.  If you’re afraid of fartiness. Don’t fret.  The resistant starches may take a couple of weeks for your gut to adjust to.  Start with a little bit like 1/4 cup a day for a week and work your way up to ~1-3 cups or so / day.  A healthy gut can process beans just fine.  Little to no fartiness.  If you’re used to eating a V low fiber diet. Warn your friends and family your increasing ahead of time hahaha.
6. Greens: The most nutrition per pound possible.  Everything you need. Just amazingness.
7. Mushrooms: Should be eaten cooked. Mushrooms help decrease excess estrogen that may cause breast cancer- very well targeted, doesn’t cause low estrogen if you are healthy. Also, mushrooms contain lectins (ABLs) that recognize cancer cells and prevent them from growing and dividing. Also also, mushrooms upregulate IgA antibody secretion, helping the immune system. Also also also, they have beta glucans which also boost immune function. PLUS they make their own vitamin D if exposed to the sun!! Honestly. All plants are amazing. I just don’t have all day to tell you every magical component of everything gawd!
8. Onions: Eaten raw the allinaise enzyme is active and is potent cancer fighter. Onions also help to blunt blood sugar spikes. Onions and garlic are antimicrobial and help the immune system to fight viruses and fend against cancers. Scallions are great too.
9. Healthy Fat: Includes fiber 🙂 Necessary for healthy hormones, satiety, clarity, and overall optimal health. It doesn’t take much though.  A little dab will do you.
10. Peace of mind: Honestly, of course.  A favorable health destiny is priceless. HOWEVER I say “generally” disease reversing because I do have clients with eating disorders, amenorrhea, and anemia, and athletes who aren’t getting in enough calories and wasting away, or frail adults, etc. Who, it is healthier for them to eat more refined foods. More calorically dense foods. More stimulating foods.  These recommendations are for the general average American looking to lose weight, lower their cholesterol, blood pressure, have regular bowel movements, and reverse type 2 diabetes. Have your healthy AF enchiladas, and your vegan cookies too maybe. Ok? All depends on your goals and what you, you beautiful individual, need.

That is all. xoxo

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5 Favorite Vegan Thanksgiving / Holiday Recipes | Katie Reines, MS, RD.

Ahhh Thanksgiving. My favorite holiday. Take the stress away and leave nothing but joy to saturate your friends and family. Which is really what Thanks. Giving. is all about, isn’t it?  Sometimes, these family occasions can be looked at as a burden.  I invite you to challenge that.  Let’s put in an effort out of love. It is worth it.  And maybe even take it to the next level- provide your family a truly compassionate dish option 😛

1. Apple Pie

This is the gourmet recipe from the incredible healing cafe, Organic Garden Cafe in Beverly, MA where I’ve been working at seasonally since high school. Jacob Massey is an amazing raw vegan pastry chef. This pie: UNREAL. You have to believe me, seriously you must try it <3. I’m obsessed. Maybe its the already delicious food it’s made out of. Or maybe it’s all the joy he puts into his work. I’d say both. Anyone who has it tastes and feels the incredible-ness.

Makes 6 Pies:

Crust:

• 10 cups walnuts
• 7 1/2 cups pitted moist dates or coconut date rolls
• 2 1/4 tsp cinnamon
• 2 Tbsp coconut palm sugar
• 2 1/4 Tbsp coconut oil

1. Line spring form pans with parchment paper
2. Pulse and blend in food processor until well combined and a little chunky, not too smooth
3. Distribute crust evenly into pans and press to smooth

Filling:

• 10 quarts chopped into 1/2 inch cubes apples
• 4 cups soaked dried apricots
• 2 cups soaked raisins
• 3/4 cup psyllium
• 1/2 cup fresh ginger (not peeled but washed)
• 1/4 cup cinnamon
• 2 tsp salt

1. Blend soaked fruit, psyllium, ginger, cinnamon, and salt in food processor until smooth
2. Combine with chopped apple and mix well. The juices from the apple will release and the dried fruit mixture will distribute nicely
3. Distribute filling evenly on crusts and press to smooth

Crumble:

• 8 cups walnuts
• 1/4 tsp clove
• 1/4 tsp nutmeg
• 2 tsp vanilla
• 1/2 tsp cinnamon
• 6 Tbsp coconut palm sugar

1. Pulse in food processor until well combined and forms a nice crumble texture, not too smooth like butter
2. Distribute crumble over pie fillings evenly and smooth gently
3. Freeze pies overnight and thaw in the refrigerator. Freezing and thawing gives the apples a delicious cooked texture and releases all the wonderful juices.
4. Try your best to share with someone 😉 Happy Thanksgiving!

2. Holiday Kale Salad

Inspired by the Quinoa Medley (#4 below). Use whatever herbs you like and have so much fun! This dish has wowed so many people and honestly, you can’t go wrong. A sweet tangy dressing, epic freshness and beautiful colors with the pompom. Mmm mmm!

• 1-2 bunches of kale
• 2 pomegranates
• 1 bunch green onion (half chopped half blended)
• 1 large bunch dill (half chopped half blended)
• 1 bunch mint (half chopped half blended)
• 2 Tbs tahini (I used 2 Tbs hemp seeds)
• 2 cups currents or raisins (I didn’t use raisins at the demo)
• ½ cup pure lime juice
• ½ cup orange juice
• 4 dates
• 2 cups walnuts

1. Wash, de-stem, and schiffinade kale
2. Chop using either a food processor S blade, or a knife and cutting board, half of the bunches of scallion, dill, and mint
3. Deseed pomegranates (with a large spoon, banging on the outside of 1/2 of the fruit so the seeds just fall into your palm)
4. chop walnuts
5. Blend juice, dates, and the other half of the bunches of green onion, dill, and mint
6. Massage dressing into kale thoroughly with gloved or very very clean hands
7. Using tongs, mix in nuts and pomegranate seeds
8. Serve chilled

3. FullyRaw Pumpkin Pie

I made this pie many times in Indiana where little local persimmons are all over the place.  There were two local persimmon trees at Purdue where I would frequently sit under, wait for the wind to blow, and eat all of the fruit that fell to the ground! The samples I made in the video below could not have gotten better reviews.  It is amazing how people think healthy food won’t taste redonk. And when it does, the light in their eyes! Priceless.

FullyRaw Kristina’s Pumpkin Pie:

Crust

• ~1 lb dates
• 1.5-2 cups pecans
• 1-2 tsp Cinnamon
• 1 tsp vanilla

Pie Filling

• 2-3 cups pie pumpkin
• ~2 lbs dates
• Ginger, thimble sized piece
• ~168grams persimmon pulp
• 1-2 tsp pumpkin pie spice

Crust

1. Using food processor S blade, put pecans in first, then dates and cinnamon, and pulse and blend until desired crust texture
2. Take out the blade
3. Press all around pie crust

Pie Filling

1. Put pumpkin chunks and then dates, persimmon, cinnamon, ginger, and spice in vitamix, or food processor S blade
2. Blend until completely smooth
3. Rubber spatula into pie crust
4. Freeze to set (about 2 hours)

4. Quinoa Medley

I’m actually obsessed with Chef AJ and The Plant Based Dietitian, Julieanna Hever.  I got to meet Chef AJ at Chicage Vegan Mania when I went with the club that I helped to create, “Be Veg at Purdue”. She made this quinoa medley at her demo and everyone was like. HOMINA. No oil? No salt?? So much flavor?!! Howw does she do it. A must make dish for every occasion.  Both Chef AJ and Julieanna Hever have the best recipes.  Definitely check them out!

Time: 25 minutes. You will need: large pot, knife, cutting board, large bowl, large spoon, measuring cups. Serves: ~20. (½ cup servings)

Ingredients:

• 16 oz dry quinoa (about 2 ½ cups)
• 2 cups raisins
• 1 cup raw pumpkin seeds (pepitas)
• 1 pomegranate
• 1 bunch scallion
• ½ bunch cilantro
• ½ bunch parsley
• ½ – ¾ cup lime juice (about 8 limes)

Steps:

1. Rinse quinoa and then bring to a boil in 5 cups of water. Cover and reduce heat to low and simmer until quinoa is tender, about 15 minutes. (cook to manufacture’s instructions on box)
2. Allow quinoa to cool. Chop herbs using a food processor S blade, or by hand. Juice limes.
3. Combine ingredients in large bowl. Serve chilled. Keeps well for about a week in the fridge.

5. Butternut Squash Brussel Sprout Stuffing

My roommate in Texas made this twice for a project and guess who ate it all.  GUILTY (well, you know, ate most of it). It is so amazing! Food52 is a great resource for reliably bomb vegan recipes.

I hope this helps you to bring something healthy and delicious to your table. Let me know if you have any questions 🙂 Happy Thanksgiving!

 

Healthy Pasta TASTE TEST + 4 Reasons Why I STILL Avoid Gluten

 

Pasta. What a delectable vehicle for vegetables!  Add your favorite beans, steamed veggies, and tomato sauce and BOOM! An impressive gourmet dinner.  While intact grains are the gold standard (grains in their whole form), whole grains, yes including their bran, germ, and endosperm, are milled into a fine flour to make whole grain pastas, breakfast cereals, and other “whole grain” products.  A few examples of legit whole intact grains would be steel cut oats, brown rice, quinoa, and millet.

How to tell if the product is WHOLE GRAIN?

1. Whole grain stamp is on the package
2. “100%” or “Whole” are used to describe it
3. The first ingredient listed is a whole grain

Refined grains are not only grains milled into a flour, but their grain was stripped of the nutrient and fiber containing bran and germ! Murder! Refined grains are white / light in color and examples include white bread, cookies, cakes, pretzels, white rice, regular pasta, and anything made with white flour. Darn!

Don’t fret too much! The recommendation is:

Make at least 1/2 of your grains whole grains.

Grains are an important part of a healthy balanced diet for fiber, iron, magnesium, selenium, b vitamins, and lasting energy! Be sure to include them on your plate.

The Taste Test

Well before #1, my personal favorite is ZUCCHINILINI OF COURSE! Which is simply zucchini or summer squash, spirilized to look and feel like spaghetti. I like to mix it with pasta dishes to add bulk, flavor, color, and more veg of course!

#1 Nature’s Promise Whole Wheat Spaghetti: #1 in taste, texture, and nutritional profile. Contains gluten.

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#2. Bionaturae Gluten Free Corn and Soy Spaghetti: Fabulous texture and taste and with 5g protein and 6% iron, this product is ok. Low in fiber

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#3. Jovial Gluten Free Brown Rice Spaghetti: Quite sticky texture, but great flavor and elasticity.  Would go great with a sauce. However, low in fiber although whole grain. Brown rice is naturally low in fiber.

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#4. Ancient Harvest Gluten Free Corn and Quinoa Spaghetti: Texture dry and kinda crunchy, but a good source of fiber at 16% daily value and 10% iron!

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#5. Andean Dream Quinoa Gluten Free Spaghetti: Texture was definitely a little sandy.  But I must say with 6% calcium, 12% iron, and just barely a good source of fiber at 10% daily value, not bad.

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The Consensus:

The quinoa based gluten free products have a better nutritional profile, but are not as delicious as the lower fiber rice based ones.

Why I personally still avoid Gluten?

Do I go out of my way to avoid gluten?

No.  I still enjoy it in moderation. My mom makes homemade bread and pizza with gluten which I eat occasionally.  My diet is whole foods based, so I rarely purchase packaged products that might contain gluten.

Do I eat gluten every day?

No.  Maybe I eat a gluten containing meal or snack 3-4 times a week.  I am generally healthy and do not currently feel any reason to put more effort into seriously avoiding wheat, barley, rye, and foods containing gluten 100% of the time.

Why I make this personal choice:

1. My sister has ulcerative colitis, which is similar to celiacs in that they are both autoimmune inflammatory intestinal disorders. With a genetic risk factor in my family, I try to not over load the gluten as a personal preventative measure.
2. Studies linking gluten and autism spectrum disorders autism-and-nutrition-1. The GFCF (gluten free casein free) diet has been shown to help people with ADHD and autism, what else could it be linked to? I am ever curious and after reading such articles have trouble stomaching gluten (and of course would never recommend drinking milk).
3. Naturopaths recommend avoiding gluten initially when trying to avoid inflammation with an “elimination diet,” along with dairy and other common inflammatory trigger foods. With this in mind, many people have success reversing adverse symptoms like rashes, IBS, fatigue, etc (SO MANY), once they remove gluten from their diet.  I grew up with canker sores, weird rashes, and eczema so, avoiding inflammation (and gluten) is in my best interest.
4. Close friends with celiac disease so it is easier for everybody to find a gluten free delicious option!

While as you could see from the video, a gluten free diet is not recommended for the general public because it tends to have less nutrients. Be a savvy shopper and let me know if you have any questions! Enjoy those intact whole grains and plant yums! xx

Zucchini Linguini with Sweet Potato and Quinoa | Gluten Free, Vegan, Mostly Raw

Zucchini Linguini

Hello October!  While at home back in MA, the curvy streets covered with overhung trees are probably glowing red, yellow, and orange.  Here in South Texas, the palm trees are still green, blowing a warm breeze.  No matter where I am, October will always welcome the grounding, snuggly, sweater weather that requires something orange in every recipe.  This simple pasta dish provides a creamy sauce with earthy tones and a variety of textures that can be served hot or cold- perfect for Mama back home and my friends here in the heat 🙂 Balance our chemistry, hydrate these cells!  Enjoy ❤

Serves 2, One portion: 350 calories, 15g protein, 51g carbohydrate, 12g healthy fat

Ingredients:

• 2 zucchinis, spiralized
• 2 leaves of kale, chiffonaded
• 1 avocado
• 2 key limes or 1 lime, juiced
• 1 tomato
• 1/2 sweet potato, boiled
• 3/4 cup cooked quinoa
• 1/2 cup sprouted lentils

Steps:

1. Chiffonade kale and spiralize zucchini. If you don’t have a spiralizer, a potato peeler works great for making nice long thick noodles
2. Blend lime juice, tomato, and avocado, (and if you have any herbs like italian seasoning or fresh basil, thyme, or sage, throw some of that in! That’s be SO GOOD!) in blender or small food processor until creamy
3. In a large bowl, combine kale, zucchini, and sauce and mix
4. Dice the boiled sweet potato and add it to the bowl. Also add quinoa and sprouted lentils
5. Serve with sunflower seeds, lime, and grilled okra (I baked mine on a lightly greased with coconut oil pan on 350F for about 15-20 minutes, just to get it tender, I love the stuff raw too!)

Perfect Protein Pancakes | Light, Fluffy, Gluten Free, Vegan

Perfect Protein Pancakes

As the sun comes, up he rises. He carefully places a tender kiss on her cheek, and makes his way to the kitchen.  While the pan is sizzling, the sweet smell of fresh pancakes tickle her nose.  She tip-toes to the kitchen and slowly hugs him from behind.  He laughs and squeezes her hand.  They take their plates to the back porch, watching the wind over the water while her legs lay over his.

Give love this national pancake weekend ❤ That is just one of my zillions of fantasies / ideas for a recipe video series one day.  I hope you try these. I have honestly never been so pleasantly surprised with a finished product.  Eggless and flour-less, I was expecting something dense. These are light, and cakey, like all famous pancakes should be.

Makes about 6 pancakes, serves 2-3. One serving (2 pancakes) has about 345 calories and 10 grams of protein.

Ingredients:

• 2 tablespoons chia seeds, soaked in 6 tablespoons water, (or try soaking in plant milk)
• 2 perfectly ripe bananas, mashed
• 1/2 cup cooked white quinoa
• 1 – 1 1/4 cup rolled oats, ground into flour
• 4-5 dashes of cinnamon
• 1/4 teaspoon vanilla
• 1/4 teaspoon baking soda
• 1/4 cup blueberries (I used dried) and 1/2 banana for topping

Steps

1. Stir the chia seeds into water and allow it to sit until it forms a gel
2. Grind oats into a flour
3. Mash bananas in a large bowl
4. Add quinoa, chia gel, oat flour, cinnamon, vanilla, and baking soda to the bowl. Mix until well combined
5. Spread coconut oil over skillet on medium heat
6. Form pancakes with 1/3 cup, place blueberries and sliced bananas on top of pancakes, and flip when ready to flip. It is ok to spread them so they are round but try not to squish / flatten them.
7. Serve with maple syrup and hugs ❤

Nutrient Breakdown: Based on 1 dried blueberry and banana pancake without syrup

Sweet Potato Quinoa Burgers – Vegan and Gluten Free!

Vegan Americana Demo:

Sweet Potato Burgers, BBQ Cauliflower Wings, Mom’s Blueberry Cornbread. Monday Sept. 8th 7-8pm CoRec Demo Kitchen, Purdue University. Call 765-494-3110 asap to reserve your spot!

 

Sweet Potato Quinoa Burgers ~

Crowd pleasing, hearty, healthy vegan burgers. There is no way to mess these up- the ingredients will still taste fantastic. Inspired by Whole Foods and Istanbul’s Mediterranean cuisine. Great for parties, families, and Thanksgiving!

Makes about 24 beautiful burgers

Prep Time: 25 minutes   Cooking Time: 45 minutes   Total Time : 1 hour and 10 minutes

You will need…

• Large pot
• Steamer
• Mashed potato masher
• Cutting board
• Chef knife
• Large stirring spoon
• Large bowl
• Measuring cups
• Potato peeler
• 2 Cooling racks
• 2 Baking sheets
• Oven
• Garnish: buns, tomato, avocado, mustard, ketchup, onions, pickles, etc.

Ingredients

• 3 large sweet potatoes
• 4 cups cooked quinoa (2 cups dry quinoa cooked in 4 cups of water)
• 1 bunch parsley
• 2 bunches dill
• ½ lemon, juiced
• ½ cup dried cranberries
• 1 shallot or small red onion
• ¼ cup ground flax
• Salt and Pepper to taste

Prep for mise en place

• Peel and steam sweet potato
• Rinse and boil quinoa in 4 cups of water
• Wash and chop parsley and dill How to wash parsley
• Juice lemon
• Chop shallot
• Measure out craisins and flax

Steps

1. Preheat oven to 450 degrees F
2. Place cooling rack on top of baking sheet
3. Mash steamed sweet potatoes until smooth in large pot
4. Combine cooked quinoa with mashed sweet potatoes in large pot
5. In a large bowl, combine parsley, dill, dried cranberries, lemon juice, shallot, flax, and spices and mix well
6. Pour herb mix into sweet potato quinoa pot and mix well.
7. Using a 1/3 cup measure, form the mixture into patties and place on the cooling rack on the backing sheet
8. Bake for 40-50 minutes at 450 degrees F or until crispy.
9. Serve over buns with tomatoes, avocado, lettuce, and choice of toppings and condiments.

Simple Guide To Plant Strong Burgers

Yum ❤

 

Kale Quinoa Marinara

Staying in the elegant Purdue Pride home of the McKinney’s, I had the honor to make my kappa sistah Caroline a delicious dinner, dietetics student approved!

Kale Quinoa Marinara
Serves 2-3.
Takes 15 minutes
Here’s what you’re going to need:

8oz quinoa (I used an 8oz bag of Simply Balanced rainbow quinoa)
1 bunch curly kale
1 avocado
4 tomatoes
1 cup sun dried tomatoes (I used a 3.5 oz bag of Bella Sun Luci Halves)
4-5 garlic cloves (depending on size and preference)
2-3 tbs Italian seasoning (we didn’t have Italian so I used dried basil, thyme, rosemary, dill, and cilantro)
2/3 of a medium-large onion
9 pitted dates

Steps
1. Rinse quinoa.  Boil 1 3/4 – 2 cups of water to make quinoa. Once water is brought to a boil, pour in rinsed quinoa and turn down heat to medium. Let quinoa soak in all the water as it cooks. Takes about 10 minutes.
2. While that’s cooking, soak your sun dried tomatoes and dates by saturating them in warm water for about 5-10 minutes.
3. Put 3 of the 4 tomatoes in a high speed blender, chop the 4th tomato to add to the top of the dish later.  Add garlic, seasoning, onion, and by this time dates and sun dried tomatoes should be softened and ready to add to blender (do not add soaking water). Blend until smooth, unless you like it chunky!
4. Rinse, de-stem, and chop kale well.  Place chopped kale in a large bowl. By now, quinoa should be done cooking.  Put warm quinoa into bowl with kale. Pour fresh tomato marinara into bowl and mix well with chopped tomato and diced avocado.
5. Reap the benefits!!

Kale is soo high in calcium, iron, protein, folic acid, vitamin K and even more vitamins and minerals! Quinoa is also very high in iron and is one of the two (soy is the other) plant sources of a complete protein amino acid ratio. Meaning, not only does quinoa have all of the essential amino acids, it has them in the ratio that the body needs and uses.  The vitamin C in the tomatoes helps the iron get absorbed quickly and easily, and the healthy plant based cholesterol free vitamin E rich avocado’s monounsaturated fat, helps the body to absorb the fat-soluble vitamin K. A fat free diet can lead to deficiencies in vitamins A, D, E, and K, because they are fat-soluble. Unlike B vitamins, vitamin C, and potassium that are water soluble. A little bit of fat and vitamin C with your salad can help to absorb fat soluble vitamins and iron!

This was the perfect post work out quick, satisfying, mouth watering meal! Eat clean, wake up lean! L&L ! 😉