Food and Drink  

Mediterranean Quinoa


  • 1 cup cooked quinoa
  • 2 cups kale, chopped
  • 1 can diced tomatoes
  • 1 can artichoke hearts, drained
  • 1 chicken breast, diced
  • Half a pepper (any color you like)
  • Half of a zucchini
  • 1/2 cup large onion, diced
  • 8 cloves of garlic, minced
  • 1 cup parsley, finely chopped
  • 1 tsp. olive oil
  • 3/4 cup feta
  • oregano, basil, salt, and pepper to taste

**Olives would be a great addition**

***Don't forget you can sub out any of the vegetables for whatever you have***



1. Add olive oil and chicken into very large wok pan, cook chicken until fully cooked.

2.Then add in the onions and garlic and saute at med-high heat until onions are tender.

3. Add the rest of vegetables except for artichokes and tomatoes and saute until vegetables are tender.

4. Add spices, tomatoes, artichokes, feta and quinoa, saute until heated throughout.

5. Now do the old taste test and see what spices you'd like more of. I leave this up to you!

*Serves 6*



Did you know quinoa is actually a seed but is prepared and eaten like a grain? It has 8 grams of protein per cup and can be used in place of rice. Vegans love quinoa because of the high amount of protein. So feel free to skip the chicken in this recipe and you won't have to feel bad about it! Quinoa is also gluten free and contains high amounts of various nutrients that will keep your body loving you. The artichoke hearts in this recipe really add delicious flavor and should not be skipped! Artichoke hearts have very high amounts of antioxidants which protect our bodies from cellular damage caused by free radicals. Free radicals are the bad guys in our bodies that want to hurt our cells so any foods with antioxidants are amazing to boosting your overall health. Artichokes are also a common ingredient in liver detoxifying supplements. So eat more artichokes and reap the benefits of flushing out toxins in your body! For more healthy recipes check out www.truehealthiswealth.ca


Submitted by: Karlee Welder,RHN

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