Our Area Chapters
Area Captain Presentation 2011
TOPS has put together another great presentation for the Area Captain's to present to their chapters.
Book your date for 2011 - get the date you want!
Bookings for February and on....
my goal is to get them all done this year before summer.
Just in case anyone missed it!
T-301 2011 Super Foods - PowerPoint.ppt.
Microsoft Power Point Presentation [2.9 MB]
Download
Recipes
I am collecting recipes using any of the Super Foods as presented in the Area Captain Presentation. After you have had the presentation done for your chapter and if you have a recipe using one or more of the super foods please do share with the rest of us. You can email it to me by clicking here - let me know your chapter and I will include your name for credit for the recipe.
All about Quinoa - including recipes
Quinoa with Veggies
Ingredients
- 1/2 cup quinoa
- 1 1/2 cups water
- 1/2 pinch of salt
- 1 Tbsp and 1 1/2 tsp olive oil
- 1 1/2 cloves garlic, minced
- 1/2 red pepper, chopped
- 1/4 cup corn kernels
- 1/4 tsp cumin
- 1/2 tsp dried oregeno
- salt and pepper to taste
- 1 green onion, chopped
(can change the veggies & spices to suit your taste)
Directions
- Bring the quinoa, water and pinch of salt to a boil in a saucepan, Reduce heat to medium-low, cover and simmer until the quinoa is tender, about 20 minutes. Once done, drain in a mesh strainer and set aside.
- Meanwhile, heat the olive oil in a saucepan over medium heat. Stir in the garlic, and cook until the garlic softens and the aroma mellow, about 2 minutes. Add the red pepper and corn, continue cooking until red pepper softens, about 5 minutes. Season with spices and cook 1 minute more, then stir in cooked quinoa and green onions.
Makes 2 servings (try it hot and cold)
Amount per Serving:
Calories: 281
Total Fat: 13 g
Cholesterol: 0 mg
Black Bean Brownies
1 19 oz (540 mL) can black beans, drained and rinsed
1/2 cup sugar
2 large eggs
1/3 cup butter, melted
1/4 cup cocoa
2 tsp. vanilla
1/4 tsp. salt
1/2 cup dark chocolate chips
1/3 cup chopped walnuts or pecans (optional)
Preheat oven to 350°F.
Place the black beans, sugar, eggs, melted butter, cocoa, vanilla and salt in the bowl of a food processor and blend until smooth, pulsing and scraping down the sides of the bowl to ensure all the beans are completely pureed. Remove the blade and gently stir in the chocolate chips and walnuts. Pour into an 8″x8″ pan that has been sprayed with non-stick spray. Bake for 25-30 minutes, or until slightly puffed and set. Cool before cutting into squares.
Brussel Sprouts
1 lb. of Brussel Sprouts, halved
2-3 garlic cloves
1 Diced onion
2-3 Tbls. chicken stock
1-2 Tbls. soy sauce
Boil water and make chicken stock - set aside
In large skillet with lid, put in 1 Tbsp. butter and 1 Tbsp. olive oil over medium heat. Add diced onion and cook for a couple of minutes. Add minced garlic and cook for another minute. Add sprouts (flat side down) then chicken stock and soy sauce.
Cover and cook +/- 10 minutes on low, checking often - don't overcook.
Enjoy! Hope you like them
Shared by Gayle from TOPS ON 4759 St Marys
Quinoa Cranberry Muffins
Makes 12 servings
Quinoa (pronounced kee-nwa) is a great grain to keep in your pantry. It cooks quickly (in about 12 minutes) and can be used for muffins, soups and as a side dish.
Ingredients
- 1 cup (250 mL) quinoa, rinsed
- 2 cups (500 mL) water
- 1 ¾ cup (425 ml) whole wheat flour
- ½ cup (125 mL) loosely packed brown sugar
- 1 ½ tsp (7 mL) baking powder
- 1 tsp (5 mL) cinnamon
-
½ cup (125 mL) dried sweetened cranberries (could substitute)
- ¾ cup (175 mL) skim milk
- 1 egg
- 2 tbsp (25 mL) canola oil
- 1 tsp (5 mL) vanilla extract
- Canola cooking spray
Directions
1. Preheat the oven to 350º F (180º C). Lightly spray a 12 cup muffin pan with cooking spray.
2. In a medium sauce pan, bring the quinoa and water to a boil. Reduce heat to low, cover and cook for 12 minutes.
3. Meanwhile, in a large mixing bowl, combine the flour, sugar, baking powder, cinnamon and cranberries. Add 2 cups (500 mL) of cooked quinoa.
4. In a second bowl, combine the milk, egg and vanilla. Add to the dry ingredients and mix until just combined. Divide the batter among 12 muffin cups and bake for 25 minutes. Store in an airtight container for up to 4 days or freeze for use later.
Nutritional information per serving
(1 muffin)
- Calories: 190
- Protein: 5 g
- Fat: 4 g
- Saturated fat: 0 g
- Dietary cholesterol: 16 mg
- Carbohydrate: 35 g
- Dietary fibre: 3 g
- Sodium: 52 mg
- Potassium: 237 mg
Shared by Cassandra TOPS ON 5357 Stratford
Sweet-and-sour Indian vegetable stew (A Superfoods recipe!!)
Prep 10 min
Cook 30 min
Makes 8 cups (2L)
1 small head cauliflower
400 g pkg pre-cut butternut squash, about 3 cups
1 small eggplant
1 onion
2 tbsp Indian curry paste (or powder)
680 mL can tomato sauce
2 tbsp brown sugar
2 tbsp balsamic vinegar
19 oz (540 mL) can chickpeas or lentils, drained and rinsed
1 handful cilantro, chopped (optional)
Brown Rice
Non-fat plain yogurt
1. Chop cauliflower into small florets, chop squash into bite size pieces, and slice eggplant into finger size pieces. Coarsely chop onion. Lightly oil a large pot and set over medium heat. When hot, add onion and saute until tender, 3-4 min. Stir curry paste into pot and cook until fragrant, 1 min. Add tomato sauce, 1/2 cup water, vinegar, sugar, and veggies. Cover and bring to a boil. Reduce heat to medium-low.
2. Simmer, covered, stirring occasionally until vegetables are tender 25-30 min. Add chickpeas or lentil for last 5 min of cooking. Sprinkle with cilantro. Delicious over rice and with a dollop of plain yogurt.
Nutrients per 1 cup (does not include rice or yogurt)
8g protein, 3g fat, 34 g carbs, 7 g fibre, 698g sodium, 182 c
Shared by Beth from TOPS ON 5412 Rostock
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