Roasted Veggie and Fresh Fruit Quinoa

I had a completely different idea of what I wanted to do with this recipe.  I was at the store, buying produce and suddenly realized one of the main ingredients I wanted to use wasn’t in season yet!  So I adapt in my head, do a quick recon of the fresh fruit… OK.  New idea.

Then… tragedy again!  They were all sold out of the little bags of matchstick carrots and, let’s face it, no one really wants to stand in the kitchen, cutting carrots into skinny slices.  I don’t have any technology that will do it for me, either, so that ingredient was out.

Fortunately, the recipe is highly adaptable, so it was no problem turning the 2 missing ingredients into something delicious!

To avoid another super long post like my Sneaky Sneaky Brownies, I have thankfully already covered the health benefits of some of the ingredients in this recipe.  You can find the information here and here.

For new information, more of which you can find at http://whfoods.org, here’s the rundown.

Green Beans

  • Under-rated source of ALA (alpha-linolenic acid) Omega-3 fatty acids, which = benefits to cardiovascular health
  • It has anti-inflammatory properties, so, by association, = good for type-2 diabetes

Corn

  • Contains loads of phytonutrients = good for cardiovascular health
  • Has fiber = good for digestive health
  • Helps maintain healthy blood sugar by slowing the digestive process to maximize nutrient absorption

Blueberries

  • research studies showing improved antioxidant defenses in body systems that need special protection from oxidative stress, like the cardiovascular system
  • new evidence that damage to muscles following overly taxing exercise can be reduced through consumption of blueberries
  • …evidence that protection of the nervous system from oxidative stress can be accomplished by regular consumption of blueberries
  • Antioxidant protection of the blood sugar regulatory system has also been demonstrated in blueberry intake studies, as has antioxidant protection of the digestive tract (especially with respect to the colon and its risk of cancer)
  • …suggested that blueberries might turn out to be beneficial not only for improvement of memory, but for slowing down or postponing the onset of other cognitive problems frequently associated with aging
  • …protect[ed] the retina from unwanted oxygen damage. Interestingly, they have also been determined to help protect the retina from damage from sunlight

This recipe has several aspects, but overall, easy to put together.

What You’ll Need:

  • corn in husk (I cooked 3)
  • fresh green beans (I had approx. 1/2 lb)
  • shredded Parmesan cheese (I did not use much)
  • 1 cup quinoa
  • 1 tbsp milled golden flaxseed
  • strawberries
  • blueberries
  • 2 tbsp Dijon mustard
  • juice of 1/2 a lemon
  • juice of 1/2 – 1 lime
  • 1 tbsp minced garlic
  • 2 tsp agave syrup (optional)
  • salt/pepper to taste
  • olive oil

Start with roasting the corn.

  1. Do NOT remove from husks
  2. Preheat oven to 350 degrees
  3. Place corn (in husk) directly on rack in oven
  4. Bake for 30 minutes; remove with oven mitt and allow to cool
  5. Peel off husk and cut corn off cob into a medium/large bowl

Turn oven to 425 degrees and allow to reach temperature.

  1. Wash, cut and dry green beans
  2. Spread in single layer on baking sheet
  3. Cover with olive oil; salt and pepper to taste
  4. Put in oven 5 minutes; remove, flip and bake for another 5 minutes (if you feel it needs more time, change the first time to 10 minutes)
  5. Add to corn in bowl

While green beans are roasting:

  1. Rinse one cup of quinoa in a super-fine sieve
  2. Put quinoa and 2 cups water in saucepan; bring to boil
  3. Remove from heat; cover and wait 15 minutes or until all water is evaporated
  4. Fluff with fork; add to roasted veggies
  5. Sprinkle with desired amount of Parmesan cheese and mix thoroughly

For dressing:

  1. Add together lemon and lime juice, mustard and garlic; stir
  2. Salt and pepper to taste
  3. Add measured olive oil while stirring
  4. Pour over quinoa and veggies; mix thoroughly

Before serving, add desired amounts of cut strawberries and blueberries!  Hubby says this was the best one yet and I had 2 or 3 children actually finish their entire plate!

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