Quinoa Chili {Vegetarian}

Ingredients

• 2 cups cooked quinoa
• 1 Tbsp extra virgin olive oil
• 1 large yellow onion, diced (1 3/4 cup)
• 4 cloves garlic, minced
• 2 (14.5 oz) cans diced tomatoes
• 1 (15 oz) can tomato sauce
• 1 1/2 - 2 cups water (or chicken broth if not making vegetarian)
• 1 (7 oz) can diced green chiles
• 2 1/2 Tbsp chili powder
• 2 tsp ground cumin
• 2 tsp cocoa powder
• 1 1/2 tsp paprika
• 1/2 tsp granulated sugar
• 1/2 tsp ground coriander
• 1/2 tsp cayenne pepper, or to taste (optional)
• Salt and freshly ground black pepper, to taste
• 2 (15 oz) cans kidney beans, drained and rinsed (I used one dark red, one light red)
• 1 (15 oz) can black beans, drained and rinsed
• 1 1/2 cups fresh or frozen corn
• 1/2 cup cilantro, chopped
• Juice of 1 lime

Directions

• Heat olive oil in a large enameled cast iron pot over medium-high heat. Once oil is hot add onion and saute until tender, about 4 minutes, adding in garlic during last 30 seconds of sauteing. Add in diced tomatoes, tomato sauce, cooked quinoa, water (start with 1 1/2 cups then add more later if desired), green chiles, chili powder, cumin, cocoa, paprika, sugar, coriander, cayenne pepper and season with salt and pepper to taste. Bring mixture just to a boil, then reduce heat to a simmer, cover pot and allow to simmer 30 minutes.
• Add in all beans, corn, cilantro and lime and cook until heated through. Serve warm with optional toppings and sides (cheddar, sour cream, diced avocados, saltine crackers or tortilla chips).

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Caprese Lasagna Roll Ups

Ingredients

• 8 lasagna noodles, uncooked
• 14 oz freshly shredded, low-moisture part skim Mozzarella cheese, divided
• 3/4 cup Ricotta cheese
• 1 large egg white
• 1/3 cup freshly, finely shredded Parmesan cheese (about 1 1/4 oz)
• freshly ground black pepper
• 3 - 4 medium Roma tomatoes, thinly sliced (about 1/6 inch thick slices)
• 1/4 cup chopped fresh basil, plus more for garnish
• 1 cup marinara sauce, recipe follows
Simple Marinara Sauce
• 2 Tbsp extra virgin olive oil
• 1/4 cup finely chopped yellow onion
• 2 cloves garlic finely minced
• 1 (28 oz) can crushed tomatoes
• salt and freshly ground black pepper to taste

Directions

• Preheat oven to 350 degrees. Cook pasta according to directions listed on package to al dente. Drain pasta (DO NOT rinse with water) and align lasagna noodles in a single layer on a large sheet of parchment or wax paper.
• For filling, in a large mixing bowl, whisk together ricotta cheese and egg white until well blended. Stir in Parmesan cheese. Mix in 12 oz. of the Mozzarella cheese and season with black pepper to taste (I wouldn't recommend seasoning with salt just because the cheeses already have plenty of salt).
• Place 1/4 cup of the cheese mixture over each lasagna noodle and spread into an even layer, going from one end of the lasagna to the other. Align 4 thin tomato slices over cheese mixture then sprinkle fresh basil over top. Snugly roll lasagna noodles to opposite end. Spread about 1/4 cup pasta sauce in the bottom of an 11 x 7 inch baking dish. Align lasagna roll ups, seam side down in dish. Top each roll up with about 2 Tbsp of the pasta sauce (covering edges of pasta so they don't dry out while baking). Sprinkle top with remaining 2 oz. shredded Mozzarella. Bake in preheated oven 30 minutes. Remove from oven, plate pasta and garnish with plenty of basil ribbons. Serve warm.
Simple Marinara Sauce
• Heat olive oil in a medium saucepan over medium high heat. Add onions to hot oil and saute about 3 minutes until soft, adding garlic during last minute of sauteing. Pour in crushed tomatoes and season with salt and pepper to taste. Bring mixture just to a boil, then reduce heat to a simmer and allow sauce to cook for about 25 - 30 minutes (which will allow some of the water in crushed tomatoes to evaporate) while you prepare pasta and lasagna filling (you can freeze or refrigerate left over sauce in a small airtight container for later use, adding fresh basil if desired).
  
  
  Source: http://www.cookingclassy.com/2012/10/caprese-lasagna-roll-ups/

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Healthy quiche

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Pastry

~ 300g almond meal

~ 3 large free range organic eggs

~ Pinch of salt and black pepper

~ 4tsp linseeds

~ 4tbsp macadamia nut oil

Quiche Filling

~ 6-8 eggs (depending on how big your quiche dish is)

~ 75ml skim milk

~ 60g reduced fat feta similar cheese

~ 8 small mushrooms, sliced

~ ½ red capsicum, deseeded and diced

~ ½ red onion, diced

~ Bunch of aspargus, woody ends removed

~ 150g cherry tomatoes

~ Salt and black pepper

Oven

~ Preheat oven to 200ºC (or 180ºC fan forced)

To make the pastry

1. Combine the almond meal, eggs, linseeds pepper and salt together until a soft dough is formed. You may need to add a little more oil or almond meal depending on the consistency. The dough needs to be reasonably firm and not too sticky.

2. Line a 25cm pie or quiche dish with baking paper and grease with a little macadamia nut oil.

3. Flatten the dough with the palms of your hands and mould into the lined dish, covering the base and side with the dough. (You can roll it flat with a rolling pin but I find it a little difficult with a ground nut based dough)

4. Neaten the edges of the pastry case with a knife or your fingers.

5. Prick base all over with a fork. Place sheet of baking paper over pastry. Half fill with baking beans or rice. Place onto try and bake in the middle of the oven for around 10 minutes.

6. Remove beans and paper and bake for a further 5 minutes until base is just hard and a little golden.

To make the filling

1. Meanwhile, in a non-stick pan lightly fry the onion, capsicum and mushrooms until just soft.

2. Arrange the cooked vegetables in the pastry case.

3. Whisk the eggs and milk with a little salt and pepper.

4. Pour the egg mixture over the vegetables and arrange the asparagus and tomatoes in the egg mixture.

5. Crumble over the feta

6. Bake for 35 minutes in the oven until golden and just set in the middle.

Serving suggestions - Serves 8

~  Serve warm with vine roasted tomatoes and a green salad tossed with fresh lemon, salt, pepper and extra virgin olive oil (as pictured).

~ Serve cold as a healthy high protein snack.

~ You can also use almost any vegetables or cheese. Another delicious variation I like to make contains fresh flaked salmon, chives and low fat crème cheese.

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