This quinoa tabouli recipe is one of my family’s all-time meal prep recipes. It is the perfect go-to for a meal, a side dish, or a quick snack.
Mediterranean Cuisine
Mediterranean diets have an emphasis on fresh, whole foods and a moderate intake of healthy fats, primarily from olive oil, avocados, and nuts. Read more about a healthy Mediterranean lifestyle here.
Here is what you’re going to need:
A Pressure cooker
A large bowl
Large air tight container, or 2-4 small containers
1 Cup Quinoa
2 Cups Filtered Water
2 Cups Flat Leaf Parsley Chopped
1 can of Garbanzo Beans (Chickpeas) Rinsed and Drained
1 English Cucumber Chopped
1 Medium Red Onion Chopped
2 Cups Grape Tomatoes Halved
0.5 cup Olives sliced
1 Large Lemon Squeezed
0.5 Cups Extra Virgin Olive Oil
0.5 Cusp Coconut Aminos
1 tsp Ancient Fine Sea Salt or, to taste
0.5 tsp Ground Black Pepper or, to taste
Cooking the Quinoa
I like to use my Insta-pot for cooking quinoa. One of the biggest reasons is that it doesn’t need to be watched, so I can chop all the vegetables and measure the condiments while the quinoa is cooking. Once it is finished cooking, I have everything ready to toss it all together. The second reason is that it makes it the perfect, fluffy texture that my family loves!
Directions
Start by combining one part quinoa to two parts filtered water in your pressure cooker. This specific recipe calls for 1 cup of quinoa and 2 cups of filtered water. This yields approximately four cups of cooked quinoa. When making a big batch for the week for the whole family, I double or event triple this recipe.
Pressure cook on high for three minutes. It typically takes my instapot about 8 minutes to pressurize before the cooking process begins.
While the quinoa is cooking:
Rinse and drain your chickpeas.
Chop the parsley I like to chop the parsley finely, so I don’t end up with big leaves in my dish)
Chop the cucumber
Slice or chop the red onion ( I prefer having slices)
Cut the grape tomatoes in half. I use a rapid slicer for this process! It is one of my favorite kitchen tools and makes this go so much quicker.
Measure out 1/2 cup of sliced olives
Measure out 1/2 cup of Extra Virgin Olive Oil, and 1/2 cup of Liquid Coconut Aminos
Place all of the ingredients above in a large mixing bowl
Cut your lemon in half, and squeeze out the juices into the bowl (be sure to avoid the seeds)
Once the pressure cooker timer goes off, allow it to naturally release steam for about 10 minutes, then manually release the remaining steam and CAREFULLY remove the lid.
Add the cooked quinoa to the mixing bowl and toss everything together until well combined.
Add sea salt and pepper to taste.
Store in an airtight container in the refrigerator for up to 6 days.
Love TikTok? Me too! Save my quinoa tabouli video to reference later!
Start by cooking the quinoa, I like to use my insta pot pressure cooker. You can do this ahead of time and place cooked quinoa in the refridgerator.
Add quinoa and water to the instapot and stir
1 Cup Quinoa, 2 Cups Filtered Water
Pressure cook quinoa on high for 3 minutes (this takes about 10 minutes total counting the time it takes the instapot to pressurize)
While quinoa is cooking, chop / slice the vegetables, and place all of the ingredients in a large bowl.
1 Can Garbanzo Beans (Chickpeas), 2 Cups Flat Leaf Parsley, 1 English Cucumber, 1 Medium Red Onion, 2 Cups Grape Tomatoes, 1 Large Lemon, 0.5 Cups Extra Virgin Olive Oil, 0.5 Cusp Coconut Aminos, 1 tsp Ancient Fine Sea Salt, 0.5 tsp Ground Black Pepper, 0.5 cup Olives
Once the timer goes off, allow the instapot to naturally release steam for about 10 minutew, then manually release any remaining pressure.
Once steam is released, carefully remove the lid.
Add the quinoa to the bowl full of ingredients and toss together until combined.
Serve warm, or place in an airtight container in the refrigerator and serve cold for up to 6 days.
I am excited to announce the release of my latest book, “Eat Clean 21: A 21-Day Detox and Nutritional Cleanse.” The program was initially available as a digital download on this website. Clients who participated in the original version of this program had great results! They experienced weight loss, increased energy, clearer skin, and higher levels of cognitive functioning.
The new and improved program is published on Amazon as both paperback and Kindle!
The basis of my detox and nutritional philosophy remains the same: eat real food and nourish the body, do not starve it. Diets are usually a scam and/or an unsustainable way to make changes to your health. Many cleanse, diet, and detox programs on the market can leave you feeling miserable! The Eat Clean 21 program is not a die. It’s unlike any other cleanse. It’s a 21-day introduction to a clean, whole-food-eating way of life. With my program, there’s no calorie counting or fasting involved – just a focus on reconnecting with real, nourishing food. You’ll feel satisfied and energized throughout the 21-day program.
Anyone who wants to start or continue a healing journey! Whether you’re looking to reset your metabolism, kickstart your weight loss journey, improve your cognition, or heal your digestive system, the Eat Clean 21 can help! It’s one of the only cleanse programs that truly support your body’s needs without leaving you feeling hungry, moody, or deprived!
During the program, you will be eliminating some highly processed foods and toxic food groups, but you will be replacing those things with foods extremely high in nutrients, vitamins, and minerals. Clients who have participated in the program felt so full and nourished. As a result, they barely noticed they had eliminated anything! I even had a client state that they had difficulty eating junk food after the cleanse! Eventually, processed food just doesn’t taste good anymore!
Hey there beauties! In today’s world, our skin is constantly getting shat on by toxins from everyday products. Let’s dive in to learn how you can protect your body from excess toxicity while simultaneously introducing beneficial types of toxins into your diet.
What is skin detoxing and why should you do it?
So, what is skin detoxing, and why the heck should you do it? Skin detoxing refers to the process of cleansing your skin to remove the toxins that have settled within it. Ideally, you should detox your skin at least twice a year. I like to focus on detoxing before the summer and fall seasons start, as this is when my skin is more likely to become oily and break out.
Toxins in cosmetics and skincare products
You may think that your favorite beauty products are the sh*t when it comes to improving the condition of your skin, but that’s not always the case. Many popular makeup and cleansing products on the market can wreak havoc on your skin and fill your body with toxic chemicals. By detoxing your skin, you can help to remove the following toxins from your skin left there by beauty products: Resorcinol, Hydroquinone, Parabens, Sulfates, Triclosan, Silicones, and Paraffin wax. Who wants those things getting into their bloodstream? Not me.
Toxins in household cleaners
If you really want to protect your skin from toxins, then you’ll also need to pay attention to the household cleaners that you’re using. Many household cleaners contain harmful toxins like Dioxane, Ethylene glycol, and Triclosan that can negatively impact the quality of your skin when it comes in contact with the cleaner and by absorbing chemicals in the air.
Okay, So How Do I Detox My Skin?
Now, here are five badass ways to detox your skin: 1 – Detox Diet: A detox diet is a healthy eating plan that helps to remove toxins from your liver and digestive tract. When you nourish your body, you can enhance the body’s natural detoxification process. Oh, by the way, did I mention that I wrote a whole flipping book about detoxing? It’s actually a 21-day nutritional cleanse with a done-for-you meal plan, mouth-watering recipes, and loads of other great resources to help your body naturally detox. You can grab the Eat Clean 21 Program here or head to the menu at the top of the page to learn more! 2 – Exercise: Regular exercise helps to flush out toxins from your body through sweat and by increasing circulation. 3 – Drink water: Drinking water helps to flush out toxins from your body. 4 – Sleep: Getting enough sleep is essential for detoxing your skin. Your body repairs and regenerates your skin cells while you sleep, which helps to remove toxins from your body. 5 – Skin Care: Use natural skin care products that don’t contain harmful chemicals. This will help to prevent your skin from absorbing the toxins mentioned above.. 6, Try Dry Brushing: It’s a bit like using a giant toothbrush on your body, but instead of toothpaste, you use nothing but the bristles to work their magic (be sure to choose one with natural bristles, like this one HERE).
How To Dry Brush Your Skin:
The deal is simple: grab a brush with stiff bristles and get to work, starting from your feet and working your way up to your heart with a gentle circular motion, then hop in the shower to wash away all of the yuck!
So, there you have it, gorgeous! Now you know how to protect your skin from harmful toxins while introducing beneficial types of toxins into your diet. Happy skin cleansing, babes!
MTHFR stands for methylenetetrahydrofolate reductase – a crazy long word!
The MTHFR enzyme in our body helps convert folate (B9) into its active form – 5-MTHF. It is involved in a process called methylation, which is crucial for detoxification from parasites, mold, chemicals and toxins.
We all have the MTHFR gene in our DNA that makes this happen. As a matter of fact, we each have two copies! One from our mother and one from our father.
An Deeper Look at The Methylation Process
The process of methylation is a chain reaction that involves bonding methyl groups to different molecules. These methyl groups turn one molecule into a totally different molecule with specific functions. When a methyl group is removed, it deactivates that function. For instance, MTHFR converts the folic acid found in food (vitamin B9) into folate by attaching a methyl group to it, which is the starting point for your methylation cycle.
One critical methylation process is converting homocysteine to methionine, which detoxifies your body, repairs cells, builds proteins, and helps with inflammation. Your liver then breaks down the methionine into an inflammation-fighting agent called SAM-e (s-adenosylmethionine), which helps to break down neurotransmitters and assist in repairing cells.
The most important thing to remember is that glutathione, your body’s most powerful detoxifier, is produced from methionine. So, if you can’t convert homocysteine into methionine, you’re stuck with low levels of glutathione and high levels of homocysteine and your body is left holding on to many toxins that you are exposed to, which can lead to neurological issues like ADHD, Autism, Anxiety, Depression, and an array of other health problems.
Where Things Go Wrong…
Now that you understand the MTHFR Gene and what it does in the body, I’m going to throw a wrench into the mix… In 1994, a scientist discovered two mutations of this gene (1).
It is debatable whether this is called a mutation or variant; however, the original abstract refers to them as mutations, so that is what we will stick with in this book.
Somewhere between 40 & 50 percent of the US population carries at least one MTHFR gene mutation.
Even just one mutation could mean that you may not get enough MTHFR enzyme action inside your body! As mentioned previously, without that enzyme doing its job, you could be stuck holding onto parasites, chemicals, mold, and other toxins like heavy metals which all roll out the red carpet for ADHD symptoms.
Food for thought.. One copy of my MTHFR gene holds one mutation, and from the beginning of this book, you know my struggle. If MTHFR is the culprit to all of my issues, imagine someone having both copies of their gene with two mutations each? What could that look like?
How to Discover if You Have an MTHFR Mutation
You can visit your healthcare provider to talk about testing options, or order a DNA test online yourself. You can also have your healthcare provider do a methylation pathway test, which analyzes five key methylation pathways, including cysteine, glycine, dopamine, serotonin, and methylation itself → this, I recommend (and what I did for my kids). I wouldn’t just “assume” you cannot detoxify properly even if you have a mutation of your MTHFR gene. With that said, Your DNA is still something very cool to take a look at, and it’s how I found that I personally had the mutation.
Signs that you might have an MTHFR mutation or that your body isn’t methylating properly could be hidden behind other conditions like poor response to supplements, fibromyalgia, and anxiety. You might also experience mood disorders and depression related to serotonin deficiency, increased allergies and asthma due to a lack of methylation, and increased risk of birth defects when pregnant due to DNA methylation issues.
I searched the web, and according to some medical doctors (2), some common symptoms of MTHFR Gene Mutation and poor methylation include:
ADHD (Attention Deficit Hyperactivity Disorder)
Autism – this one makes sense as it is proven that people with autism have difficulties detoxing from heavy metals (3). I haven’t found any studies that show everyone with autism, or a certain percentage of those with autism have MTHFR gene mutation, but I would love to know if that’s the case! To me, a simple first step would be to detox.
Autoimmune disease and thyroid issues
Cardiovascular disease
Chronic fatigue
Colon Cancer
Digestive Issues, including IBS (Irritable Bowel Syndrome)
Hormonal issues, including PCOS (Polycystic Ovary Syndrome)
Migraines
Schizophrenia
The Good News: Our Genes Are Not Our Destiny
Epigenetics is the study of gene expression and it has been another one of my favorite topics in my educational journey. Environmental changes such as diet, exercise, exposure to toxins, and medications can influence our genes and traits. Nutrition in particular, influences genetic expression. Which means, certain genes can be turned “on” or “off” like a light switch depending on what you eat. There are some steps you can take to decrease complications from having an MTHFR gene mutation.
According to research, it’s possible to aid your methylation process. Here are 5 things you can do.
Eat Clean & Green To Support Detoxification
Because poor methylation contributes to reduced detoxification, it’s important to support your body’s natural detoxification. Consume organic folate rich foods such as dark leafy greens, asparagus, calf’s liver, broccoli, cauliflower, beets, celery, avocados, lentils! Fill your diet with a healthy amount of vitamin B6 foods such as spinach, bell peppers, garlic, tuna, bananas, & cabbage.
Supplements
Pre-methylated B vitamins: For those who have MTHFR mutations, folate needs to be in its pre-methylated form (5 MTHF). Non-pre-methylated B vitamins are a waste for someone who cannot convert folic acid into, folate, and then into 5-MTHF. In theory, folic acid, a man-made chemical, could be very dangerous for those who struggle with methylation causing a buildup of folic acid.
Other supplements that support methylation include:
Magnesium, Vitamin D, and Glutathione.
Manage Stress With Lifestyle Changes
An imbalance of neurotransmitter levels, which can affect mood and irritability when stressed, is more likely in those with MTHFR mutations. In fact, high levels of stress can worsen poor methylation symptoms. To reduce overall stress, start a meditation routine, write in a journal, spend time in nature, and volunteer. Discovering the activities that help you unwind, stay grounded, and decompress are the most critical in helping you manage your personal stress levels on a daily basis.
Decrease Alcohol Intake
Alcohol intake increases detoxification demands on the liver. Methylation processes may already be impaired in those with MTHFR gene mutations, so only consuming alcohol in moderation or not at all is recommended by some doctors.
It’s worth noting that not all gene variants and mutations are created equal, and some may be more clinically significant than others. If you’re concerned about your MTHFR status, it’s best to consult with a qualified healthcare professional who can help guide you through the appropriate testing and treatment options.
Goyette P, Sumner JS, Milos R, Duncan AM, Rosenblatt DS, Matthews RG, Rozen R. Human methylenetetrahydrofolate reductase: isolation of cDNA, mapping and mutation identification. Nat Genet. 1994 Jun;7(2):195-200. doi: 10.1038/ng0694-195. Erratum in: Nat Genet. 1994 Aug;7(4):551. PMID: 7920641.
Jafari T, Rostampour N, Fallah AA, Hesami A. The association between mercury levels and autism spectrum disorders: A systematic review and meta-analysis. J Trace Elem Med Biol. 2017 Dec;44:289-297. doi: 10.1016/j.jtemb.2017.09.002. Epub 2017 Sep 4. PMID: 28965590.
I will update this article as I learn more. Be sure to check back frequently if you are on the MTHFR journey, or consider applying for health coaching with me for the latest education in holistic health.
This article and information provided by Jessica Carrier on this website and as part of her products is not meant to heal, diagnose, or treat any medical or mental illness. Jessica Carrier is not a medical doctor and the information contained in this article is meant to be educational. Jessica encourages you to do your own research and talk to your doctor before starting any diet or supplement regimen, as some foods and supplements can cause negative reactions with certain medications. The links contained in this article may be affiliate links and may not be. See the full disclaimer here.
Let’s be real; there’s always some illness lurking around the corner, trying to attack our immune system. It’s like, can we catch a damn break?! If only everyone would stay home when they’re sick, and germs didn’t exist, amirite? But, unfortunately, we can’t control what other people do. We can, however, control ourselves, and that’s what my family and I do to stay safe.
#1 We Like Our Supplements
Okay, listen up, people. We don’t mess around when it comes to our supplements. We load up on Vitamin C, Vitamin D, and Zinc to boost our immune system. Let’s face it: it’s nearly impossible to get all the vitamins and nutrients we need from our messed up food supply. Most of the crap we eat today in the western world has zero nutritional value. So, we gotta give our bodies what they need to survive, or we’re screwed.
And get this, researchers from Spain found that COVID-19 patients with low levels of zinc in their blood didn’t do as well as those with healthier levels. So, we have that in the cabinet too! More info here.
I am not a doctor. Talk to your doctor before starting a supplement.
#2 We Limit Sugar
Look, I know sugar is debatable when it comes to being an immunosuppressant, but we do know that eating too much of that sweet stuff can screw up your body’s nutrient balance. And, if you mess that up, you’ll have some inflammation and metabolic disruption, which nobody wants.
So, at my house, we don’t keep sweets or sugary drinks in the house. If we don’t buy it, we don’t eat it (often). It’s that simple.
#3 We Get Outside & Move
Seriously, get your butt outside and move around. It’s a no-brainer. According to Dr. Stephen Chen, exercise can mobilize millions of immune cells, which is like an army of soldiers ready to fight off illness. And they’re all primed and ready to go when you exercise.
Oh, and by the way, if you’re outside and you’re alone, take off that damn mask! There’s no scientific reason to wear it when you’re by yourself in the fresh air. Give your lungs a break, for heaven’s sake.
#4 We Drink Water, A lot of it.
Hydration, hydration, hydration. It’s key to a healthy life, especially when your body’s facing a potential threat. Our immune system relies on the nutrients in our blood system, and over half of our blood is made up of water! So, drink up, buttercup.
#5 We Eat Our Greens! I know, I know, some veggies can be gross. But, listen to me, these greens are your friends. They contain antiviral agents that can help boost your immune system. We’re talking arugula, beet greens, broccoli, Brussels sprouts, cabbage, cauliflower, collards, horseradish, kale, kohlrabi, mustard greens, radishes, red cabbage, turnip greens, and watercress.
If you want to get nerdy and learn more about how these veggies impact your immune system, look into isothiocyanates (ITCs) and their immune-boosting capabilities. Trust me, your body will thank you.
#6 Essential Oils
Okay, okay, I can already hear some of you rolling your eyes, but hear me out. Essential oils are the bomb .com. And, yes, some of them can help boost your immune system and prevent the spread of illness. We use Lemon Oil to clean surfaces in our home. Lemon has some kick-ass antibacterial properties for cleaning, and it smells damn good too. Plus, it has anti-inflammatory and detoxifying properties, so it’s a win-win situation. We also love Eucalyptus oil, which has decongestant and expectorant properties that support a healthy respiratory system. It’s like a breath of fresh air, y’all! We diffuse that bad boy at least once a week to keep our home smelling fresh and feeling healthy.
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