Venetian Cookies

Venetians—also called tri-color cookies or rainbow cookies—are a family tradition, and no one in this world makes them better than my grandmother, Mary. They are not too difficult, but definitely time consuming. So if you’re interested in trying to make these at home, make sure you carve out a good half-day. Take your time and have fun!

Ingredients

• 1 can almond paste
• 3 sticks softened butter
• 1 cup sugar
• 4 eggs
• 1 tablespoon almond extract
• 2 cups all purpose flour
• ¼ teaspoon salt
• Food coloring : red, green, yellow
• 12 oz. jar apricot preserves + 1 tbs sugar
• 1 large bag semi sweet chocolate chips

1. Grease  three 13×9 pans (cookie sheets)
2. Line with wax paper & grease again
3. Break up almond paste in large bowl, add butter, sugar, egg yolks and almond extract
4. Beat with electric mixer until light and fluffy – 5 minutes
5. Beat in flower and salt
6. Beat egg whites until peaks form in a small bowl.
7. With wooden spoon stir in almond mixture
8. Divide into 3  bowls, add food coloring to each bowl: one red, green and yellow
9. Add more food coloring for a brighter color
10. Spread in to pans, bake 15 minutes, or until edges are golden
11. Allow to cool, heat apricot preserves, strain & spread ½ of the warm preserves over green layer, spread to the edges. Put yellow layer on top and spread with remaining preserves. Put red layer on top of yellow
12. Melt chocolate over hot water, add 2 drops of almond extract a few drops of water to desired consistency, should be on watery side, not thick, so that it’s easy to spread
13. Spread on top using half of chocolate. Refrigerate. When chocolate is hard, turn upside down and spread remaining chocolate on top. Let dry 30 minutes in refrigerator

Cut into one-inch pieces, and enjoy!

This post is cross-posted from Christina Does, a blog about shopping, beauty, fashion, travel, food, events, and more.

The Improvised Flat Bread

Never underestimate the therapeutic value of a girls’ night in – something I view as the ultimate cure for any excess of emotion (anger, stress, frustration, sadness, etc.).

Tuesday, after four hours of sleep and a grueling 10-hour day in the office, I was on my last thread. While I normally would have gone home and slept it off, I felt I needed to do something to replace the guilt I felt for being too tired to hit the gym.

Cue a quick trip to Whole Foods, Alycia and a bottle of wine. By 10 p.m. I was cured. Conversation, vino and our improvised flat bread wound up being just what the doctor ordered.

Whole Wheat Flatbread with Arugula, Goat Cheese and Sun-dried Tomatoes

I walked into Whole Foods with visions of a gorgeous fig, arugula and goat cheese flat bread in my head. Apparently, and to my dismay, figs are out of season. I grabbed the first suitable substitute I could find – a package of sun-dried tomatoes, and made my way to our foodie date. Here is the final result:

Ingredients

• Pizza dough (we used whole wheat dough from Whole Foods)
• 1 cup baby arugula
• 1/2 cup Parmesan flakes
• 1/4 cup goat cheese, crumbled
• 1/4 cup sundried tomatoes
• 2 cloves garlic, diced
• 1 teaspoon extra virgin olive oil
• 1/2 tablespoon apple cider vinegar
• Salt and pepper, to taste

Preheat the oven to 375˚F and prep the pizza dough according to directions on the packaging. We rolled our dough out into a nice rectangle large enough for roughly eight square slices.

Toss the arugula in the apple cider vinegar, and place aside for later.

Bake the dough for 5 minutes, then remove. Lightly coat the bread with olive oil, and sprinkle the garlic evenly.

Layer the cheeses, sundried tomatoes and arugula on top. I know some like to hold the arugula until the flatbread is done baking, but we decided to try throwing it all in the oven.

Next, return the flatbread to the oven for about 10 minutes, until the edges of the crust begin to brown. Remove from the oven, salt and pepper to taste, and enjoy!

San Diego Eats

Isn't it funny how places are so strongly associated with their cuisine? When I travel, I always have a list of things to see and things to EAT. Visiting family is no different. About two weeks ago, I went to visit my sister in San Diego. The to-do list included Blue Water Seafood, In-N-Out Burger, Mexican food in Old Town, and so much more. I took so many photos with my new camera, here are just a few "foodie shots" from the long weekend.

Amazing seafood at Blue Water: grilled calamari appetizer//seared ahi tuna platter//swordfish platter//the best damn tuna melt ever

Wedding cake tasting at Babycakes: before and after

Red velvet pancakes at Babycakes (these were not ours, they just looked so perfect that I snapped a shot while the 'owner' wasn't looking!)

Taffy in a store in Old Town

Uhhhmazing Chilean sea bass at Peohe's on Coronado Island

...and the obligatory In-N-Out Burger

There are a few more photos still on my camera (including scrumptious pumpkin spice pancakes), but I'm sure I've given you enough to make your mouth water at this point.

These images are cross-posted from Christina Does, a blog about shopping, beauty, fashion, travel, food, events, and more.

(veggie!) Spaghetti & (meatless!) Meatballs

So it's been an entire month since our last post - which means the whirlwind of the holiday season is certainly in full-swing!  From the end of Fall through the Thanksgiving tryptophan coma, we certainly ate our way through November and are backlogged with great blogs to post!

With all of the heavy eating that went on last month and with Christmas and the New Year still ahead of us, I took a time out for some light eating that would still satisfy my comfort food cravings so that I wouldn't feel deprived.

Below is a really great recipe for low-carb 'spaghetti' (aka spaghetti squash) and protein-packed veggie quinoa 'meat'balls for a flavorful, filling lunch or dinner.

1. Cut spaghetti squash length-wise, scoop out seeds and roast 1/2 (reserve the other 1/2 for later up to three days uncooked depending on how much you need) after rubbing with olive oil and sprinkling with sea salt and pepper in a 350 degree oven for 40 minutes.

2. While roasting, make quinoa balls:

- 1/2 cup quinoa
- 1 cup water
- 5-6 large button mushrooms, cleaned & thinly sliced
- 1 small drizzle of olive oil
- 1/2 bag fresh baby spinach, chopped
- 1/2 red pepper, finely diced
- 1/4 cup onions, diced
- 2 tbs pine nuts (or any nut of your choice!)
- 2 eggs, one for egg wash
- A couple generous pinches of crushed red pepper (omitted in mine since I didn't have any, didn't notice!)
- 1/2 tsp fresh oregano*
- 1/2 tsp fresh rosemary*
*fresh is so important here, totally makes a difference!
- Salt and pepper to taste

1. Cook quinoa according to package using water and set aside to cool a bit.
2. Fry up the onions & mushroom slices in some olive oil until softened and browned, set aside.
3. In the same pan, wilt the spinach until is softens
4. In a large bowl, combine mushrooms, spinach, red pepper and onions.
5. Add oregano, rosemary and crushed red pepper, salt & pepper to taste.
6. Add pine nuts and combine mixture.
7. Add cooled quinoa and mix in of the eggs.
8. Shape mixture into even-sized balls and place on a greased and foil lined baking sheet.  make an egg wash by mixing together remaining egg and a splash of water.  Using a brush, paint the meatballs with the eggwash.
10. Bake at 400 degrees until they are cooked through, browned and slightly crispy (15min or so.)
(This awesome recipe originated here.)

Once both items are finished, top spaghetti squash with quinoa balls and your choice of tomato sauce and some cheese (I used creamy goat cheese) if you'd like.  Enjoy and feel like you're indulging - guilt-free!

Feel good,
Alycia

Healthy Banana Bread (oats/no oil/hemp seeds, oh my!)

I'm still feeling incredibly lucky that Ev and I remained with power, heat and fresh water throughout hurricane Sandy's wrath here in Astoria, just a hop, skip and a jump from the devastation brought upon so, so many.  Our hearts go out to those who were much more seriously effected.

That being said - without mass transit to my office, which is downtown and remains without power, I've been cooking up a storm while working from home with having much more free time than I'm used to - and this girl just can't sit still for too long!

Both the hubby and I are currently on quite a health kick (or improved lifestyle, we'll see!) after watching more than a few well-known food & health documentaries (e.g. Food INC. and Fat, Sick & Nearly Dead are favs).  Since we've been cooped up in the apartment, we're trying to maintain this healthy lifestyle with good-for-you eats, which is why I'd like to share with you what I'd like to call:

Hurricane Bread

1-1/4 cups flour

1 cup old fashioned oats

1/2 cup packed brown sugar

1/2 tsp sea salt

1/2 tsp baking soda

1/4 tsp baking powder

1/2 tsp cinnamon (or more!)

3 large ripe bananas

1/4 cup apple sauce

1 tsp vanilla extract

1 egg & 1 egg white

Dark chocolate chips, optional

Hemp seeds, optional (superfood!)

Directions: Preheat oven to 350 degrees, grease & flour loaf pan (I didn't have one, so I used my 9x9) and set aside.  In large bowl, stir together the dry ingredients.

In a smaller bowl, mash bananas and add brown sugar, vanilla, egg and apple sauce.

Add dry ingredients to the wet and mix well.  Batter will be fairly thick.

Combine chocolate chips, pour batter into pan and bake until top of loaf is firm to touch, 45min.

Remove from oven and allow to cool in pan for 5-10min.  Slice & enjoy!

Below are some photos from my process - I found this ad hoc recipe to be delicious and healthy-tasting (which I like) - with the perfect hint of chocolatey sweetness.  I topped mine with either a small pat of butter or local cinnamon fig jam (yum!).  Pairs decadently with coffee in the morning or just nosh as an afternoon snack.

Wet ingredients (all not pictured)

Combined dry ingredients in separate bowl

Combine wet ingredients with dry

Dark chocolate 'chips' (I improvised with extra-good chocolate!)

Combine chocolate with batter and stir

Form into loaf/pour into greased pan

After baked & cooled, enjoy with your favorite topping or nothing at all!

The BluePrint Cleanse in review

Two weeks ago, I embarked on my first ever juice cleanse. Being the food-lover that I am, this was not an easy decision. I am also a big fan of juice, so after about a year of contemplation and hearing different friends’ experiences, I decided to take the plunge. I chose a three-day BluePrint Cleanse. This cleanse came highly recommended from friends, and there happened to be a promotion for a discount on GILT when I ordered.

First, some background

The BluePrint Cleanse includes six juices per day. There are three cleanse levels to choose from based on your normal dieting habits. I’m a fairly healthy eater, so I chose the second level, referred to as “Foundation.”  These are the six juices that I drank each day:

• Juices one, three and five are a green juice that contains romaine, apple, celery spinach, cucumber, kale, parsley and lemon.
• Juice two is pineapple, apple and mint.
• Juice number four is spicy lemonade with lemon, agave nectar and cayenne extract.
• Juice six is cashew milk with agave nectar, cinnamon and vanilla extract.

Day One

The first day was not easy. I woke up with a headache before even drinking my first juice, and that headache lasted until I went to bed. I’m not sure what caused it, since I hadn’t started the cleanse yet. It may have been caffeine withdrawal, or possibly a result of eating very light the previous day.

A lot of people complain about the taste of the green juice, but I personally love it. It is recommended that you wait at least an hour in between juices, and I tried to leave two or three hours in between mine. Juice two was delicious, and I wound up looking forward to it the most on days two and three. Throughout the day I felt fine besides the headache. I wasn’t hungry and I didn’t crave food. When I came home from work the headache quickly turned into a migraine, and I had trouble getting the cashew milk down. Warning: that stuff is CHUNKY if you don’t shake it up a lot.

Day Two

Day two was phenomenal. No hunger. No headache. Tons of energy. I was as happy as a slinky on an escalator.

Day Three

Day three was torture. I was starving all day. By 5 p.m. I had to leave work because I had a migraine. I came home and slept from 6 p.m. until 1:30 a.m. When I woke up I still had the migraine but couldn’t get back to sleep until 4:30 a.m., only to wake up two hours later for work. The rough night meant that day four, (now off the cleanse and back to real food), was also pretty miserable, and I was left wondering why I spent so much time and money torturing myself.

Was the juice worth the squeeze?

I waited so long to post about my cleanse because I wanted time to reflect on it. After a good night’s sleep on day four, I felt good again. I lost four pounds, and my stomach looked nice and flat. I felt healthy and didn’t have a huge appetite. Healthier food decisions came easy. I posted a few pictures on instagram and Facebook in the process, and received a great amount of interest and support from friends. I would do the cleanse again, but probably the six day option. I felt that the three days I did were only enough time for my body to withdrawal, and not enough time to go through a full cleansing process. If anyone is interested in trying a cleanse, I recommend either taking time off from your normal responsibilities or starting on the weekend so that your body can adjust appropriately, and considering extending the experience beyond three days.

Juicing is not a “lose weight fast” fad diet, although you WILL lose weight while doing it. If you’re interested in a juice cleanse, it should be because you’re looking to incorporate healthy eating habits into your lifestyle. The juice cleanse will provide your system with a nice ‘reboot,’ but once it’s over it will be your responsibility to continue on a healthy path.

This post is cross-posted from Christina Does, a blog about shopping, beauty, fashion, travel, food, events, and more.

Monday Motivation: Butternut Squash

I've had a butternut squash sitting around my apartment for so long that I'm thinking of charging it rent. I'm sure I will wind up whipping up my standard butternut squash and kale salad, but I wanted to find some motivation to try something different. This is what I came up with:

butternut squash mac and cheese 

fries

pizza

risotto

soup

twice-baked

  [All images courtesy of pinterest]

Restaurant Review: Brunch at The Smith

THE SMITH

956 Second Ave (at 50th Street)

The Smith has been my favorite NYC restaurant ever since my first experience a couple of years ago in the East Village location. Every time I bring up this restaurant, Jamie shakes his head and says, "you love that place." He doesn't seem to understand, but luckily everyone else who has been there gets where I'm coming from.When they opened the Midtown East location, I simply couldn't stay away. Weekend visitors gave me the perfect excuse to drag Jamie & company out for an exquisite brunch on Saturday.

The Midtown location is significantly easier to get a table on the weekends. I still always reserve with Open Table, but it's notably less crowded, regardless.

We settled in, and were given the complementary bottles of flat and sparkling water, and sourdough bread. The boys ordered coffee while the girls chose Bloody Marys. Their Bloody Mary is good. Nothing exciting or eccentric about it, but it never disappoints. Entree choices were as follows:

Mushroom Omelet: wild mushrooms, herbs, fontina, home fries

Chicken Sausage + Eggs: spicy corn bread, gravy, home fries 

Croaker: smoked ham, gruyere cheese, sourdough rye, sunny up eggs

Potato waffle Benedict: spinach, caramelized onion 

I ordered the potato waffle benedict - as I do every time I come here. They cook potato pancakes in a waffle iron, and top it off with poached eggs and a spinach/onion mixture. It's a little over the top, and a lot delicious. Next time I've promised myself I will switch from my norm and order the chicken sausage. I also recommend the grits. They add jalepeno and the result is outstanding. I think the photos speak for themselves, if you're looking for a hearty, comfort-food brunch, The Smith is a good go-to.

Restaurant Review: Lasagna Ristorante

As Alycia and I prepare to embark on a BluePrint Cleanse starting tomorrow (her second, and my first), I am sitting here in the early hours of Monday morning day-dreaming about carbs. Yummy yummy bread with cheese, or Thai noodles, anything starchy and filling to warm up this cold, cold morning. The mixed fruit I ate for breakfast is already long forgotten, and my mind is falling on the incredible lasagna I had with Alycia a few weeks back. And then I remembered that I never did write up my review of that deliciously layered goodness. So without further ado...

Lasagna Ristorante

941 2nd Ave, New York 10022 (At 50th St)

Ever since switching jobs a few months back, I have been walking home up Second Avenue from Midtown East to the Upper East Side, and passing Lasagna every day. The restaurant is warm and inviting with an open front leading to outdoor seating, under an awning that wraps around the corner property. I am always jealous of the people sitting down to delicious pasta as I pass by on my way to the gym. Blech. So when Alycia and I decided we needed another foodie outing, the Garfield in me suggested this spot.

We started off healthy with a gorgeous Arugula Salad with goat cheese, crostini, roasted pepper, and balsamic vinaigrette, accompanied by the complimentary garlic bread that is all the rave on Yelp. 

With 17 different kinds of lasagna to choose from, accompanied by a menu of other Italian favorites, choosing an entree was no easy task. I landed on the lasagna with hearts of artichoke and capers in pink sauce, and aLYCIA CHOSE THE lasagna primavera which had zucchini, yellow, squash, red and green pepper, broccoli, mushroom and carrots. 

lasagna with hearts of artichoke

The portions were enormous and more than satisfying. I'm not a lasagna connoisseur, but what came out was exactly what I had been craving. The artichokes an capers added a nice zing to the traditional dish, and Alycia's primavera was to die for - I think it was the red peppers that did it for me. If I were to go back, I would probably order the primavera (and I will be returning!). Prices were reasonable, and we left full and happy.

Stuffed Acorn Squash

Does anyone else feel intimidated when they pass these guys in the produce aisle?

Image courtesy of SheKnows.com

Well, today I'm here to tell you that you should not be scared! I finally picked up a few different types of squash this year, and have found that they can actually make an effortless dinner.  Squash is a good source of dietary fiber, potassium, vitamins C and B, magnesium, and manganese. My favorite thing about squash (besides the taste!) is that it can be stored for months  before cooking.

Last week, I was feeling particularly lazy, so I picked up an acorn squash and some pre-made vegan brown rice and veggie risotto from the health food store with a hearty stuffed acorn squash in mind. Here is the recipe I used:

1. Preheat the oven to 400 degrees Fahrenheit.

2. Slice the acorn squash in half length-wise, and scooped the seeds, saving them for later if you'd like to roast them.

3. Place squash face-down on a foil-lined baking sheet and place in the oven for  20-30 minutes. 

4. While the squash is cooking prepare your 'stuffing'. I sautéed some kale and mixed it with my pre-made risotto, but if you're less lazy, a quinoa/kale mixture, or any other quinoa/veggie combination, would be delish!

5. When the squash is done cooking, fill each half with the the stuffing, and top with some sort of cheese if you desire. I used goat cheese, because I am a goat cheese fanatic.

Here is the final product: 

While this photo makes me hungry for more, it also reminds me that I desperately need a digital SLR camera. Sorry for the poor quality. 

PRET Protein Pot: A Super Food Breakfast

Here at Feel Good Foodies we’re pretty into super foods, which are apparently becoming rather trendy in the outside world as well. You may have noticed the super food reference in recent Subway commercials promoting their “yummy” avocado. Super foods are also they key players in SELF magazine editor Lucy Danziger’s new book The Drop 10 Diet – which I’m currently reading.

image via barnesandnoble.com

At my old job, Friday’s meant “Bagel Friday,” my carb-loving favorite day of the week. Did I break this tradition when recently switching jobs? Absolutely not. In fact, I pass one of my favorite bagel shops on my walk to work, so my bagel consumption has admittedly increased.

I’ve been desperately trying to cut down my carb consumption after gaining five of my lost ten pounds back, so this week Bagel Friday is out. Today I put on my tunnel vision as I passed the bagel shop, and instead wandered into PRET A MANGER in hopes of a healthy replacement for my bagel ritual.

Cue the Protein Pot: hard-boiled egg, red quinoa, spinach, avocado and tomato, packing an a.m. protein punch with only 230 calories. The eggs, avocado and quinoa make this snack a super food party! Health benefits listed below.

With a little salt and a lot of pepper (because I’m a pepper-loving freak), this was the perfect breakfast to start my Friday. The gentleman who rung me up (a helpful, friendly man by the name of Jack) said that he saves the Protein Pot for after the gym, another great idea. It’s also an easy grab-and-go meal that you can make at home. You could package a few days-worth of all of the ingredients minus the avocado, and then add the avocado when you’re ready to eat it.

Jack also told me that my delicious breakfast is actually a “test” product. What does this mean? The Protein Pot is only available in three PRET locations right now: 42^nd St. & 3^rd Ave., Astor Place and 23^rd St. & 5^th Ave. They will test it for three or four weeks, taking customer feedback into account before deciding whether or not to make it available at all locations. Obviously I will continue to purchase it obsessively, in hopes of it becoming one of my meal-plan staples.

Have you tried the Protein Pot? If yes, what did you think?

***

Health Benefits of Avocado:

Avocados are a good source of fiber, potassium, and vitamins C, K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat. One avocado contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K.

(source)

Health Benefits of Eggs:

Eggs are an incredible source of protein (7 grams per egg!) – they also have only 75 calories, 5 grams of (good) fat, and 1.6 grams of saturated fat, along with iron, vitamins and minerals.  

(source)

And my favorite, Health Benefits of Quinoa: 

Quinoa is a protein powerhouse Protein Powerhouse, packing a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg. Quinoa, which contains all 8 of the essential amino acids, is a complete protein. Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster. With its chewy texture, quinoa can be eaten at a leisurely pace. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains. 

As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease. This versatile seed can be used in breads, soups or other foods where grains are a primary ingredient, offering a steady source of colon-cleansing fiber. The vitamin B and folate in quinoa also help the liver in its role of eliminating wastes from the body, adding to quinoa’s detoxifying properties.

Quinoa is also a flavorful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium. Quinoa also contains impressive quantities of potassium, magnesium and zinc, minerals that are crucial for heart, nerve and muscle function.

(Source) 

Event Alert: Budweiser Made in New York Party

Hello lovelies! I’m dropping in to quickly tell you about tomorrow’s Budweiser party at Roseland Ballroom. In the wise words of Benjamin Franklin, “Beer is proof that God loves us and wants us to be happy,” so grab a bud and head over to Roseland tomorrow at 8 p.m. All you have to do is register through Facebook, here. Hope to see you there!

Image via Facebook

This post was cross-posted to my other blog: The Happy Shopaholic. I'm not lazy, just excited!

Superfood Salad: Quinoa and Chia Seed

While Alycia and I have been downright horrible about blogging, I haven't forgotten about Feel Good Foodies completely. I still take pictures of my food and write down recipes with the intent of posting! "A" for effort? 


Anyway, this summer salad is one that I could not just file away, it's too good not to share (and good FOR you, might I add?). I call it my superfood salad, because it has quinoa and chia seeds. I'll tell you all about their health benefits later. 

For the vegetables, I go with the "what's in my refrigerator?" method. Zucchini and red bell peppers were the answer this time, but this recipe would also taste great with corn for the summer, or any other seasonable, roast-able veggie. Here is the recipe:

Ingredients

• 3/4 cup quinoa (red or white, I used white)
• 1/2 teaspoon salt
• 1 shallot (green onions might be better)
• 1 zucchini
• 1 red bell pepper
• 1 tablespoon oil
• 1/2 teaspoon chili powder
• 1/2 teaspoon coriander
• dash of crushed red pepper (optional)
• 1 ½ tablespoons lemon juice
• 1 clove garlic, minced
• 1/2 teaspoon crushed dried oregano
• 1/4 teaspoon black pepper
• 1/4 cup toasted pine nuts and pumpkin seeds (substitute with any nuts/seeds you would like)
• Goat cheese to taste (optional)

Prep time: 15 mins Cook time: 20 mins Total time: 35 mins Serves: 4-6

Instructions

Cook the quinoa according to package instructions, or use this method: Put it into a small sieve and immerse in a bowl of water; soak for 15 minutes. Drain and put into a pot with the 1/2 t salt and 1 1/4 cups water. Cover and bring to a boil. Reduce heat and simmer 20 minutes.

Dice the zucchini and red bell pepper. 

Toss together in a large bowl with the oil, 1/4 teaspoon salt, chili powder,  and coriander to coat.

Spread onto a baking sheet along with the whole shallot and broil for 5-10 minutes or until softened and beginning to brown. Stir half-way through.

After this photo, I forgot to take more pictures until the end. Sorry!

Remove vegetables from the oven. Slice the shallot and add to a bowl with the other vegetables.

Once the quinoa is cooked and all the water absorbed, combine with the vegetables.

Add the lemon juice, garlic, oregano, and pepper to the hot mixture and stir gently to combine.

Serve warm or cold.

Add toasted pine nuts/ pumpkin seeds and goat cheese just before serving.

I like to make a big batch of this type of salad at the beginning of the week, so that I have a few days' worth of healthy lunches. 

As promised, here are some health benefits of quinoa and chia seeds:

Quinoa: 

1. Protein Powerhouse

Proteins are essential to the building and repair of the body’s tissues and to basic functions like growth, digestion and excretion. Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. It has become a favorite dish among vegans and vegetarians, but the pleasures and benefits of it are available to anyone seeking an alternative to meat, eggs and dairy products as a protein source. 

2. Dieter’s Dream

Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster. With its chewy texture, quinoa can be eaten at a leisurely pace. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains. Quinoa can be eaten as a breakfast food to provide long-lasting energy and help you breeze through your morning workout. A meal of vegetables and quinoa, or quinoa and beans, is a dieter’s dream: high in vitamins, minerals and protein, while low in fat and calories.

3. Internal Cleanser/Detoxifier

As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease. This versatile seed can be used in breads, soups or other foods where grains are a primary ingredient, offering a steady source of colon-cleansing fiber. The vitamin B and folate in quinoa also help the liver in its role of eliminating wastes from the body, adding to quinoa’s detoxifying properties.

4. Bone Builder

For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium. Quinoa also contains impressive quantities of potassium, magnesium and zinc, minerals that are crucial for heart, nerve and muscle function.

5. Brain Food

A cup of cooked quinoa offers 15 percent of the U.S. Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood.

(Source) 

Chia Seeds:

1. Supports Heart Health

Chia seeds can help reduce blood pressure. The seeds contain one of the highest known plant sources of essential fatty acids (omega-3 and omega-6). EFAs cannot be synthesized by our bodies however, it is very important that we get enough to support our immune, cardiovascular, nervous and reproductive systems. EFA deficiency is quite common in North America.

2. Stabilizes Blood Sugar

Chia seeds slow down the rate at which complex carbohydrates are digested and then assimilated into the body. The soluble fiber helps to stabilize blood glucose levels resulting in steady, sustained energy. In one study on diabetic patients, Dr. Vladamir Vuksan of St. Michael's Hospital in Toronto, found that blood was thinner and less prone to clotting and blood pressure of participants dropped significantly, after three months of taking Chia seeds daily.

3. Energizing

The word “Chia” comes from the Mayan language and means strength. Chia seeds are a balanced blend of protein, carbohydrates, fats and fiber. It is said that 1 tablespoon of Chia can sustain a person for 24 hours. Athletes have reported that Chia seeds help them perform at optimal levels for much longer periods of time.

4. Anti-Inflammatory Properties

A number of arthritis sufferers have reported reduced pain and inflammation after a few weeks of taking Chia seeds. The high concentration of omega-3 helps to lubricate joints and keep them supple. Additionally, Omega-3s are converted into prostaglandins which are known to have both pain relieving and anti-inflammatory effects.

5. Weight Loss

The essential fatty acids contained in Chia seeds helps to boost metabolism and promote lean muscle mass. The seeds are sometimes added to food to provide bulk and nutrients while adding very few calories. For these reasons, many people have found Chia quite useful in weight loss and weight maintenance.

6. Detoxification and Elimination

Similar to psyllium, the swelling action of Chia in the body helps to cleanse and soothe the colon, and absorb toxins while lubricating and strengthening peristaltic action.

7. High Quality Protein

Chia seeds contain about 20% protein, a higher percentage than found in many other grains such as wheat and rice. Chia seeds contain strontium which helps to assimilate protein and produce high energy.

8. Antioxidants

Chia seeds are an excellent source of antioxidants containing even more antioxidants than fresh blueberries. The high amounts of antioxidants in Chia seeds also keeps the oils from going rancid - contributing to a long shelf life.

9. Provides Fiber and Other Nutrients

Besides EFAs, Chia seeds also provide fiber, iron, calcium, niacin, magnesium, zinc and phosphorus.

2 tablespoons of Chia = 7 grams of fiber, 2 grams of protein, 205 milligrams of calcium, 5 grams omega-3

10. Brain Power

EFAs are known to make cell membranes more flexible and efficient making nutrients more readily available and nerve transmission more efficient. This helps to improve brain function (including memory and concentration).

(Source)