Page 7 - BrockCoNewsletterJulyAugust-2020.indd

From the Kitchen:

SPICED VEGETABLE COUSCOUS
Yield: 2 Servings
CRUST INGREDIENTS: PREPARATION:
• ½ cup couscous Cook the couscous according to the package
• 1 Tbsp. olive oil directions.
• 2 carrots, peeled and chopped Heat the oil in a deep frying pan. Add the
• 2 shallots, peeled and cut into quarters carrots and shallots and pan-fry for two
• 1 teaspoon ras el hanout minutes. Add the ras el hanout and peppers
and fry for one minute or until the spices
• 1 red pepper, cubed
start to smell fragrant.
• 1 (14.5 oz.) can chopped tomatoes
Add the tomatoes, bring to a simmer. Put a lid
• 1 (10.5 oz.) can chickpeas
on the pan and cook for 20 minutes or until
• 10 coriander leaves, fi nely chopped the vegetables are tender. Stir in the chickpeas
• 1 (6 oz.) container low-fat plain yogurt and heat through, then stir in the coriander.
Spoon over the couscous. Divide into two
bowls and top with a dollop of yogurt.
Calories 210, Carbohydrates 31g, Fat 5g,
Sat Fat 0g, Fiber 5g, Protein 8g, Sodium 450mg

MIC S & MAC S: AMINO ACIDS
Amino acids are one of the essential nutrients more essential amino acids. Still, there are only
we need to consume in our diet. Amino acids a few plant-based foods that contain all of the

are defined as the building blocks of dietary essential amino acids.
protein and are a necessary nutrient to keep It is important to eat a variety of foods at each
our bodies healthy. Overall, there are twenty meal to consume a variety of amino acids.
amino acids found in the body, and nine of This practice will help the body to use all of
them are essential. The body makes or can the amino acids from these foods and build a
produce eleven of those amino acids, but the complete protein during digestion.
others need to be consumed in the diet to
build healthy muscles in the body. Examples of combining foods to get all of
the essential amino acids include:

One can find these essential amino acids in
foods that contain protein. Foods that come • Nut butter sandwich on whole-grain bread
from animals, such as meat or dairy products, • Black or kidney beans with brown rice
include all forms of essential amino acids, • Whole-grain pita chips and hummus
making that food a complete protein. Foods
that contain protein but come from plant • Spinach salad with sunfl ower seeds
sources or starchy foods usually include one or • Lentil soup with a whole-grain roll