PASTA RICE QUINOA GRAINS

2 servings

½ cup brown rice
½ tsp flaxseed
½ tsp chia
½ tsp sunflower
little olive oil
pinch of salt

You can use the seeds you have at home (chia, flaxseed, sunflower, sesame, poppy seed, mustard, etc).
In a pot sauté the rice and seeds with a pinch of oil for about 2 minutes. Pour 1 cup of boiling water, add a pinch of salt and stir. Cover and cook over low heat for about 25 minutes or according to package instructions. Let stand 5 minutes before serving.You can eat this rice hot or cold.

2 servings

½ head cauliflower
1 tbsp finely chopped onion
½ tbsp finely chopped red bell pepper
½ tbsp finely chopped green bell pepper
½ minced garlic clove (optional)
little olive oil
1/4 tsp sea salt

Cut the cauliflower into florets and remove the stem. Place in a food processor and process the cauliflower in 1-second pulses until completely broken down into rice-sized granules. Some florets or large pieces might remain intact. Pull these out and set them aside. Transfer the cauliflower rice to another container and re-process any large pieces.
If you do not have a processor, you can grate the cauliflower with a box grater to make the rice.
Heat spray olive oil in a pan, add onion, bell peppers and garlic. Sauté about 2 to 3 minutes, add the cauliflower, mix well and let cook covered for 6 to 8 minutes over low heat , it is not necessary to add water. Season with a pinch of salt and serve.
You can also use a carrot and celery stir-fry instead of bell peppers. And you can make it cold as a salad with the vegetables you want.

2 servings

½ cup cooked quinoa
1 egg
pinch of salt
½ tbsp chopped fresh cilantro
½ minced garlic clove
1 tbsp peeled shredded carrot
1 chopped green onion
¼ cup frozen spinach, chopped, thawed and squeezed dry
2 tbsp whole oats

In a mixing bowl combine all ingredients adding in more whole oats if necessary, and let stand 5 to 10 minutes to allow melding. Form mixture into small patties. Preheat oven at 360ºF, line patties in a baking tray and bake for 15 minutes. Flip patties and bake for another 10 minutes until sides have turned golden brown and crisp.

Per serving app 60 gr
Cal: 127.8         P: 16.0         F: 4.6        Cb: 16.3

2 servings

100 gr grated or chopped tofu
½ cup cooked quinoa
½ onion, finely diced
1 chopped tomato
2 tbsp whole oats
pepper to taste
1/4 tsp sea salt
oregano

In a bowl mix in tofu, onion, and tomato, drain excess. Add quinoa, mix well and add whole oats, adding in more if necessary. Add salt, pepper and oregano.

Preheat oven to 350º F.

Grab mixture and shape into patties and place on a cookie sheet covered with parchment paper.
Bake for 20 minutes or until are golden brown.

Per serving app 100 gr
Cal: 189.3          P: 7.7          F: 4.3           Cb: 19.9