Quinoa ...The Fat Burning Super Food Your Body Needs!!
I'm
sure you have at least heard about—and even tried—the quinoa grain. I never
realized how healthy and versatile this grain truly is. It can be incorporated
into every meal. It's delicious and filling and totally unprocessed.
The
best part about this grain is that it's a great source of protein. It's
what they call a "complete protein," one of the few sources in the
grain family, because it contains all of the essential amino acids, just like
eggs do. And just like eggs, you can eat it for breakfast, lunch, and dinner.
Give it a try. Experiment with different ingredients to develop your own favorite
recipes.
To
get you started on your Quinoa making way :) here are some cool recipes—one for
each of your main meals. Go ahead and throw in some of those holiday
leftovers.
Breakfast
Quinoa
Breakfast Bowl
1/2 cup cooked quinoa
1 Banana (sliced)
1/4 cup walnuts (or pecans
or other nuts)
1 cup whole strawberries (or other seasonal fruits/berries)
1/4 cup Greek yogurt
(plain)
1 tsp maple syrup or honey
(optional)
Directions:
Place
all ingredients in a bowl drizzling the maple syrup or honey, if using, over
the top.
Basic
Quinoa Recipe: (Makes 3 cups)
↠2 cups water (vegetable or chicken broth may be used to boost
the flavor. If all of the quinoa will be for
breakfast, use water)
↠Rinse the
quinoa well and drain. (don't skip this part. Quinoa has a bitter coating that needs to be rinsed
away).
↠Place
quinoa and clean water in a 1 1/2 qt. saucepan and bring to a boil.
↠Reduce to
a simmer and cook 12-15 minutes or until almost or all of the water is
absorbed.
↠As quinoa
cooks, the germ is released from the exterior of the grain and forms a tiny
spiral.
↠You will
know the quinoa is done when all of the grains have turned from white to
translucent and the
spiral-like germ has separated.
↠Drain off
any excess water and then fluff with a fork.
Makes
1 serving. Per
serving: 220.5 calories, 3 g fat (5 g sat), 45 g carbohydrates, 3 g sugar,
206 mg sodium, 8.5 g fiber, 14 g protein
In
a hurry? I toss a half-cup of cooked quinoa with almond milk and mixed berries
when I’m on the go.
Lunch
Quinoa
and Salmon Salad
2 Tbsp balsamic vinegar
1 Tbsp honey
1/4 tsp pepper
2 Tbsp olive oil
1 cup cherry tomatoes, halved
1/4 cup raisins
1/4 cup quinoa, warmed
3 cups mixed baby greens/watercress
1 pouch (7.1oz) pink salmon, flaked
Directions:
Whisk
together vinegar, honey, and pepper in a large bowl. Whisk in the oil until
well blended. Stir in tomatoes, raisins, and quinoa. Place greens or watercress
on two plates, and top with quinoa 99mixture and salmon flakes.
Makes
2 servings. Per
serving: 467.5 calories, 20.5 g fat (3 g sat), 89 mg sodium, 44 g
carbohydrates, 26 g sugar, 5 g fiber, 30 g protein.
Too much mixing? Try simply
adding a half-cup of quinoa to greens and/or mixed veggies with a tablespoon of
dressing and four ounces of the protein of your choice. Quinoa adapts well to
any flavor combo.
Dinner
Cozy
Quinoa Casserole
1 large onion, peeled and diced
1 Tbsp olive oil
6 white mushrooms, thinly sliced
1/2 acorn squash, sliced
2 cloves garlic, peeled and minced
1 lb ground dark turkey meat
1 1/2 tsp poultry seasoning or dried sage
1 tsp sea salt
1/4 tsp ground black pepper
1 1/2 cup low sodium chicken stock
1 cup quinoa
1/4 cup parsley, minced
6oz. reduced fat, Monterrey Jack cheese (shredded)
Directions:
Preheat
the oven to 350°F. In a skillet, sauté onion in olive oil on medium-high heat
for two to three minutes. Add mushrooms, squash, and garlic. Cook for
another two to three minutes. Add turkey, breaking into small pieces as it
browns, about three to four minutes. Season with poultry seasoning, salt,
pepper, stock, and quinoa. Bring to a boil. Reduce heat, cover, and simmer for
10 minutes. Transfer ingredients from pan to a 9x9” casserole dish or baking
pan. Mix in parsley and three ounces of cheese. Sprinkle remaining cheese
on top of the casserole, and bake for 30 to 35 minutes.
Makes
6 servings. Per
serving: 354 calories, 17 g fat (6 g sat), 754 mg sodium, 26 g
carbohydrates, 2 g sugar, 3 g fiber, 27 g protein.
Cooking
for one? Try mixing a half-cup of quinoa with two cups of baby spinach or
arugula, eight ounces of grilled chicken, and a quarter-cup roasted red
peppers.
Like, Share, Follow, Enjoy!!!
