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Lunch

  • Chicken and Strawberry Salad

    Ingredients: (Makes one serving) 1 piece of chicken breast 5 oz of strawberries 2 tbsp. of olive oil 40ml of orange juice Ground black pepper ½ tsp red chili 1 oz of chopped walnuts 4 oz of lettuce Directions: Place the chicken in a pan wi...
  • Lebanese Fatoush

    Lebanese fattoush salad This colourful salad is very tasty, filling and has big variety of ingredients. Great for a hot summers day. Ingredients Dressing 1/3 cup lemon juice 2 cloves garlic, minced 2 teaspoons sumac powder salt to tast...
  • Rainbow salad

    Rainbow salad Serves 2 Great vitamin packed lunch Ingredients 1 cup of shredded carrot 1 cup of shredded red cabbage 1 cup of julienne cut cucumber 1/2 cup chopped parsley (flat or curled doesn't matter) 1 cup cubed avocado dressin...
  • Red beet mouse with chèvre

    Red beet mouse with goat cheese Serves 4 Ingredients 1 large red beet of approximately 350 (optional 2 tablespoons of whipped cream) 4 slices of soft goat cheese salt and pepper some dill for garnish Directions Cook the red beet and c...
  • Spicy chickpea salad with coriander

    Chickpea salad with coriander Serves 2 Ingredients 2 cups cooked and cooled chickpeas 1 red spicy pepper half red onion 1 diced tomato (without seeds) 100 g small shrimp (Dutch/Norwegian) 1/4 cup chopped coriander 1/2 lemon juice salt...
  • Fast fennel soup

    Fast fennel soup This is a healthy soup for one of those days you don't have a lot of time to cook yet want to whip up something healthy and homemade. Serves 4 people. Ingredients: 1 liter water with 1/2 vegetable stock tablets 1 small fenne...
  • Pumpkin soup with feta

    Recipe by guest author N.P.Burggraaff Nothing is more comforting than a big bowl of steaming soup! This soup is healthy, hearty and will definitely satisfy! Ingredients: pumpkin 1kg carrot 1 1 or 2 apples onion 1 big clove garlic 1 olive o...
  • Turkey burger with cilantro

    Recipe by guest author N.P.Burggraaff This recipe is great for summers on the grill with a nice salad! ingredients (serves 2) 2 cups ground turkey breast 1/3 cup bulgur (cooked) 1 whole egg 1 diced onion salt/pepper 1 tbsp chopped cilan...
  • Stuffed Capsicum

    Recipe by guest author N.P.Burggraaff Ingredients for 2 large servings or 4 small servings 2 large red capsicums 1 small onion 200g turkey breast 1 cup of shredded white cabbage 1 clove garlic 1 tbsp olive oil 1/2 cup of chopped flat pars...
  • Salmon spread from canned salmon

    Recipe by guest author N.P.Burggraaff This recipe is great for a quick lunch when you don't want to put in too much work, yet you want to enjoy something healthy and tasty. Ingredients: 1 can of salmon (red salmon) 200 gram chopped up dille mayo...
  • Eggplant Salad

    Recipe by guest author N.P.Burggraaff   This simple salad can be prepared in no more than 20 minutes but tastes like a million bucks!    Ingredients (for 4 servings) 4 tbsp of extra virgin olive oil           2 eggplants sliced in length 2 tbs...
  • Lentil Coconut Soup With Turkey

    Recipe by guest author N.P.Burggraaff   Ingredients: (serves 4) 3 onions (diced) 3 tbsp olive oil 250 gr turkey in small slices 1 can of lentils (400 g) 2 apples 1 cm fresh ginger root  400 ml coconut milk 750 ml chicken stock (tablet or po...
  • Lentil Soup With Bokchoi

    Recipe by guest author N.P Burggraaff  This is my favourite comfort food in winter. It’s healthy, tasty and very filling.   Ingredients: (serves at least 4)   2 cups of green lentils  1 large onion finely diced 2 cloves of finely minced garlic...
  • Tuna Salad with Capers and Pickles

    Recipe by guest author N.P.Burggraaff   This easy-to-make tuna salad tastes great on a wholewheat pita or even with some brown rice or quinoa. You can store this salad for 2/3 days in an airtight container.   Ingredients: (serves 2 large or 4 sma...
  • Broccoli soup

    Recipe by guest author N.P.Burggraaff   Broccoli is very healthy and easy to make into a delicious and filling soup. You can dress the soup with little bits of bacon or tiny bits of cheese, or eat it plain, which I can assure you is still very tast...
  • Grilled Vegetable Salad With Feta

    Written by guest author Nynke Burggraaff   This goes perfectly with some brown rice and grilled fish or oven baked turkey meatballs (see dinner recipes).   Here’s what you need for 2 servings    Ingredients: 1/2 zucchini 2 big tomatoes 1/2 o...
  • Chicory Pear Salad

    Recipe by guest author Nynke Burggraaff   Another quick and tasty salad which is low in calories!   Ingredients:   Here’s what you need to serve 4 people   4 chicory heads 1 pear  200 ml skimmed yoghurt 1/8 cup spring onions 50 g bleu che...
  • Asparagus Salad With Poached Eggs

    Recipe by guest author Nynke Burggraaff   Asparagus is loaded with vitamins and minerals. It is also an excellent source of vitamin B6 and zinc. This salad makes for a nice side dish.   Ingredients:   Here’s what you need to serve 4 people   ...
  • Bulgur With Sauteed Mushrooms And Chicken

    Recipe by guest author Nynke Burggraaff Bulgur is such a great, easy and versatile ingredient. You can add it in meatballs replacing breadcrumbs, make salads with it like tabouleh, add it to your soup and the list goes on. This recipe with mushrooms...
  • Zucchini Spaghetti

    Recipe by guest author Nynke Burggraaff Ingredients: (Makes 2 servings) 2 zucchinis a large onion tomato paste (can of 140 g) some basil leaves lean minced meat cheese of your choice for instance Parmesan salt pepper dash of cinnamon Direc...
  • Quinoa Tabouleh

    Recipe by guest author Nynke Burggraaff Ever since I was little I’ve always been obsessed with tabouleh. Today, I still love this super healthy salad. Sometimes I’ll alter between the original recipe that contains bulgur and quinoa. Did you know th...
  • Prawns and Tofu

    Prawns and Tofu by Maya Nassar Ingredients: (Makes four servings) 400 tiger prawns ½ cup fish stock 2 tbsp. fish sauce 1 green chili 2 cloves of garlic 1 tbsp. sesame oil 8 oz tofu Fresh ginger Directions: Heat oil, garlic and ginge...
  • Steak Soup

    Steak Soup by Maya Nassar (Makes four servings) Ingredients: 400g of beef 1 bay leaf 1 cup barley 2 potatoes 2 celery sticks 2 onions 2 carrots 1 sprig thyme 1 sprig rosemary 2 sprigs parsley Directions: Cook meat in a pan with 1 ...
  • Quinoa and Feta Cheese Salad

    Quinoa and Feta Cheese Salad by Maya Nassar Ingredients: (Makes four servings) 1 cup quinoa 1 cup feta cheese 1 cucumber 1 red onion 2 cups black olives 1 cup parsley 4 large tomatoes 1 tbsp. olive oil Directions: Cook quinoa before...
  • Moroccan Chicken with Pumpkin

    Moroccan Chicken with Pumpkin by Maya Nassar Ingredients: (Makes four servings) 4 cloves garlic 4 chicken breasts 1 cup pumpkin ½ tbsp. of cumin ½ tbsp. paprika ½ tbsp. turmeric 1 tbsp. olive oil 400g cherry tomatoes 400g butternut squ...
  • Lentil Burgers with Yoghurt

    Lentil Burgers with Yoghurt by Maya Nassar Ingredients: (Makes four servings) 1 cup of lentils 1 spring thyme 2 cloves of garlic 1 pinch coriander 1 pinch nutmeg 1 pinch cumin 1 pinch cayenne pepper 1 egg 2 tbsp. flour 1 cup wholemeal...
  • Asian Chicken

    Asian Chicken by Maya Nassar Ingredients: (Makes four servings) 4 chicken breasts 4 spring onions 2 red peppers 1 cup bamboo shoots 1.5 cups bean sprouts 1 tbsp. corn flour 5 tbsp. soy sauce 1/3 cup of cashews Directions: Heat the o...
  • Cod and Olive Crust

    Cod and Olive Crust by Maya Nassar Ingredients: (Makes four servings) 1 onion 1 cup of tomatoes ½ cup of black olives 4 cod filets 7 tbsp. of white wine 1 tbsp. olive oil 1 cup of green beans Directions: Heat the oven to 180 degrees....
  • Sea Bream with Ratatouille

    Sea Bream with Ratatouille by Maya Nassar Ingredients: To make the ratatouille: 1 tbsp. of olive oil 2 spring onions 2 tbsp. of tomato puree 1 courgette 4 tomatoes 1 aubergine 1 red pepper To make tomato sauce: 1 tbsp. olive oil ½ lb ...
  • Tuna and Kidney Beans

    Tuna and Kidney Beans by Maya Nassar (Makes four servings) Ingredients: 4 tuna steaks 1 lime 1 cup of kidney beans 1 tbsp. mint 1 tbsp. parsley 1 clove of garlic 1 green pepper 1 onion 3 chopped tomatoes 2 tbsp. of olive oil Directio...
  • Chickpea and Spinach Salad

    Chickpea and Spinach Salad by Maya Nassar Ingredients: (Makes four servings) 1 chopped avocado 2 tbsp. of olive oil 2 red peppers ½ pinch of sugar 6 cups spinach 2 cups chickpeas 2 tbsp. parsley 8 olives 3 spring onions 1 tbsp vinegar...

Quinoa tabouleh

Recipe by guest author Nynke Burggraaff

Ever since I was little Ive always been obsessed with tabouleh. Today, I still love this super healthy salad. Sometimes Ill alter between the original recipe that contains bulgur and quinoa.

Did you know that the main ingredient of tabouleh, parsley, is one of the healthiest herbs around and is packed with many vitamins and anti-oxidants? The other ingredients of this salad are also super tasty and low in calories. I like to eat this salad with grilled fish or turkey.

No macros you say? Theyre already in the salad! Quinoa is very high in protein and if you prefer, bulgur is a healthy grain (carb) with a low glycemic index.

Ingredients:

(Makes 4 servings or 2 large servings for dinner)

1 cup uncooked quinoa (170g) or 0.5 cup of bulgur

1 onion

a good bunch of parsley (no really, a Good bunch)

some mint leaves, like 15 big leaves

some really nice red tomatoes (3 big ones)

2 lemons

olive oil

tiny pinch of cinnamon

salt

Directions:

First of all you should thoroughly rinse the quinoa. I always rinse it 3 or 4 times to make sure the somewhat bitter coating (saponin) is rinsed off the quinoa. Some say this will also help to digest the quinoa better and will make it more nutritious.

Cook the quinoa according to package. Usually this is like 10/15 minutes. Set it aside and let it cool.

Chop up youre rinsed and dried flat parsley and add it to a big (salad) bowl. Chop the onions really small and the tomato. I personally take out the seeds of the tomato because I dont like my salad to be too wet.

Then add finely chopped mint .

Once the quinoa is cooled off you mix it with the other ingredients until you get a colorful bowl of salad. Then add the juice of one or two, depending on the size, of lemons and some olive oil to taste. Mix it again and add some salt. Personally, I always add a tiny pinch of cinnamon. I know it sounds like it doesnt belong in a salad, but trust me.it gives it something special.

Calories per serving: 230 

 

 

 

 

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