Feel free to share your favourite Fall flavour recipes too!

Moroccan Chicken
Ingredients:

1 medium onion chopped
5 cloves of garlic minced
2 carrots, chopped
1/2 red pepper, chopped
1 zucchini, chopped
1 tbsp lemon juice
1 can no salt added tomatoes
1 can chickpeas (rinsed)
3 tbsp olive oil
1 cup quinoa or brown rice
2 organic chicken breasts (cubed) or 4 boneless thighs
spice mix: 3/4 tbsp cinnamon, 1/2 tsp ground cumin, 1/2 tsp ground cardamom, 1/4 tsp ground cloves
Garnish: 1/4 cup fresh cilantro or parsley
Alternate Garnish: mix 1 cup of plain low fat yogurt with 1/4 finely diced cucumber (my favourite!)
Instructions: Brown chicken in 1 tbsp olive oil and set aside.  Brown onions and garlic in 1 tbsp olive oil until soft, push to side of pan.  In last tbsp of olive oil, fry the spice mix for approximately 5 seconds. Add the vegetables and saute until soft (approximately 15mins).  Add the cooked chicken, can of tomatoes, chickpeas and lemon juice.  Simmer for another 15mins.  Serve over quinoa/brown rice and garnish with a healthy sprinkle of cilantro/parsley or with 1 tbsp of yogurt garnish.
Health info:
Onions contain compounds such as quercetin that can help reduce the risk of cardiovascular disease and prostaglandin A1 that can help to lower blood pressure. Quercetin also has anti-allergic properties by helping to stabilize mast cells and reduce the release of histamine which is responsible for the symptoms of seasonal allergies, such as runny nose, itchy eyes or wheezing.
Garlic has so many incredible health benefits. It has great antiviral and antimicrobial properties making it an ideal addition to your diet when you have a cold or flu. It is a great heart health protector and can help to lower cholesterol and thin blood to help prevent clots.
Cloves aid digestion, help reduce gas, and preparations can be used topically for toothaches and sore throat. Cinnamon is warming, aids digestion and helps stabilize blood sugar. And it’s tasty!

The post Moroccan Chicken first appeared on Dr. Briana Peddle BSc. ND.

Here is one of my favourite summer recipes, enjoy!

3 Bean and Quinoa Salad
Ingredients:
1/2 can each chick peas, navy beans and red kidney beans rinsed and drained
1 package of cherry tomatoes cut in half
1/2 large cucumber cut into quarters
1/4 small red onion thinly sliced
1/4 cup cooked quinoa
1/4 cup chopped fresh parsley

Dressing:
4 tbsp balsamic vinegar
5 tbsp extra virgin olive oil
1 tsp Dijon mustard
pinch of natural brown sugar
sea salt and freshly ground pepper

Instructions: Cook quinoa (same proportions as for cooking rice), allow to cool.  Mix salad ingredients together in a large bowl, add quinoa.  Chill.  Mix in dressing just before serving.  Serves 4

Health Info:
Legumes are an excellent source of fiber which helps maintain proper digestive health, lowers cholesterol and balances blood sugar levels.  They are also a great source of low fat protein.  Soaking legumes over night or rinsing them well will break down some of the gas forming proteins.

Tomatoes are a rich source of vitamin C and vitamin A, as well as the potent antioxidant lycopene which has been shown to be protective against several types of cancer (although cooked tomatoes are a better source than raw tomatoes).

Quinoa is a whole grain that is high in fiber, which helps to lower cholesterol and balance blood sugar levels.  It is also a source of iron and a complete protein, making it a great choice for vegetarians.

Parsley makes a great garnish but is also a carminative which means that it helps to relieve gas: very necessary in a 3 bean salad!

Olive oil is a great source of mono-unsaturated fat which helps to lower LDL cholesterol (“bad” cholesterol), prevent the oxidization of cholesterol (it is oxidized cholesterol that sticks to the walls of arteries and forms plaques) and to raise HDL cholesterol (“good” cholesterol).  Olive oil is a potent anti-inflammatory and anti-cancer food, as it is rich in antioxidants.

This salad makes a great meal on its own, but also pairs nicely with chicken or fish dishes.  Enjoy these last few days of summer and check out my Facebook page in the “Notes” section for some recipes that will ease you slowly into the fall season!

The post Summer Recipe: 3 Bean & Quinoa Salad first appeared on Dr. Briana Peddle BSc. ND.