14/21 How to Shop for Healthy Food.

Aired MAY  26T on Vibrational Eating with Val McDonald

This week’s show is called How to Shop for Healthy Food.  Allow Val to help guide you in eating real, whole foods. Learn how to shop for and cook foods as Nature intended us to eat; fresh, whole, natural, and as locally-sourced as possible. Discover what your body needs to thrive and how to find these all-important nutrients in great- tasting foods, right in your community. Become empowered to take charge of your eating and your health. Becoming empowered is one of the greatest gifts that you can give to yourself!

Quinoa Salad


1 carrot, sliced

1 green onion, chopped

½ cup roasted sunflower seeds

Combine all ingredients and toss with vinaigrette dressing.  (You will not need to use all of the vinaigrette dressing recipes to cover salad; use about ¼-⅓ cup of dressing for this salad).  To make a more complete meal, add cut-up cooked chicken, beef, sausage or cooked legumes.

To cook quinoa

Measure 1 cup of quinoa into a pot and fill the pot with cold water.  Using your hands, wash quinoa in the cold water by swishing it around.  Use a strainer to drain the quinoa.  Place quinoa back into the pot and add 1½ cups of cold water and  ½ teaspoon of sea salt.  You may also add 1 teaspoon of coconut oil for extra flavour and for good fats added to the diet.  Bring to a boil, reduce heat to low and cook for 14-16 minutes.  Quinoa should be light, fluffy and moist-looking when cooked.

Yields 3 cups of cooked quinoa.

Val’s Vinaigrette

⅔ cup olive oil

½ cup lemon juice

⅛ cup balsamic vinegar

3 tablespoons  maple syrup

2 teaspoons Dijon mustard

2 teaspoons dried basil

4 garlic cloves, crushed

salt, pepper to taste

Place all in a glass jar and shake.

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