Quinoa Recipe – Nutty Quinoa Salad

February 17, 2008 By 4 Comments

Ingredients

5 cups cooked Quinoa
1 cup red onion, chop fine
1 red pepper, chopped
1 green pepper, chopped
1/2 cup almonds, slivered or chopped pecans

Directions:
Toss Quinoa, vegetables and almonds or pecans together.

Dressing (increase amounts if desired):

1/8 cup freshly squeezed lemon juice
1/8 cup tamari or Braggs’ liquid aminos
4 cloves garlic, crushed
1 tablespoon olive oil
Fresh ground pepper to taste (optional)

Combine lemon juice, tamari or liquid aminos, water, garlic, olive oil and mix well.  Toss with salad ingredients.  Service at room temperature.

This is a wonderful, satisfying meal, and could be served along with steamed vegetables like carrots and broccoli.

Enjoy!

Diana Walker, Cravings Coach

Filed Under: Healthy Recipes

I love Quinoa — Is it a Grain or a Seed?

February 17, 2008 By 3 Comments

CURB CRAVINGS WITH QUINOA

I absolutely love Quinoa.  I have been cooking with this wonderful seed for about 5 years now – and many people are using it.  It is particularly helpful for people who want to eat gluten-free, and/or who are on Candida Diets.

Quinoa is pronounced  KEEN-WA
 

QUINOA, AN ANCIENT GRAIN (SEED)


Quinoa is a “rediscovered” grain that has many health benefits.  This ancient food was once considered to be “the gold of the Incas” and is finding its way back into the modern diet.  People who want a grain that is less allergenic than wheat and as versatile as rice should consider quinoa.Quinoa is technically a seed, although it looks like a grain.  It is the seed of a green leafy plant. When you cook quinoa it becomes fluffy with a bit of a crunch.  It is truly a uniquely textured food that many people enjoy when they first encounter it.  When quinoa seeds are cooked, the shell of the grain (seed) separates from the center, creating the dual texture. It has a nutty flavor and is a perfect substitute for rice or pasta.Quinoa comes in several different varieties including yellow, orange, pink, red, purple and black. The most common variety is the yellow kind, which becomes semi transparent when cooked. The leaves of the quinoa plant are also edible and nutritious, although they are sometimes hard to find.Quinoa is a “super grain” because it has so many healthy benefits. It contains all of the essential amino acids in addition to lots of iron, potassium and B vitamins. It’s a great option for vegetarians because it offers nutrients that most people get from meat.

QUINOA IS A COMPLETE PROTEIN

The protein that quinoa provides is complete protein. It includes all nine essential amino acids, and has a high concentration of lysine.  Lysine is necessary for tissue growth and repair and is especially necessary if you lead an active lifestyle.Quinoa provides high concentrations of calcium, manganese, magnesium, iron, tryptophan, copper and phosphorus. Since they are seeds instead of grains, they have a higher good fat content. The fats in quinoa are heart healthy and beneficial for brain functioning. QUINOA HELPS CURB CRAVINGS

Unlike other grains, quinoa won’t spike your blood sugar and leave you craving more carbohydrates.  The fat and protein content in quinoa are balanced with the carbohydrates, so it will leave you full and satisfied.  It will fill you up and keep you fuller for longer than rice, pasta or breads.

HOW TO COOK QUINOA

Quinoa makes a quick meal and is easy to prepare. Rinse off the seeds to remove the coating, and then place the quinoa in a pot (2 parts quinoa to 1 part water).  The seeds cook in about fifteen minutes.  They can also be prepared in a rice cooker.  Adding broth instead of water or adding veggies is a great way to liven up the flavor of the dish. Here is a tasty Quinoa Recipe http://thecravingscoach.com/blog/quinoa-recipe-nutty-quinoa-salad/
 
Diana Walker, Cravings Coach
 

Filed Under: Healthy Recipes

Nine Servings of Fruit and Vegetables Daily

February 17, 2008 By Leave a Comment

Probably everyone needs more fresh plants in their daily diets, even vegetarians.  Often vegetarians eat too much pasta, dairy, and other foods that should not dominate your diet. 

Did you know that many health experts recommend that as part of a healthy diet one should eat up to nine servings of fruits and vegetables a day?  That works out to about 4 ˝ cups.  Not only can this approach provide delicious and energy boosting snacks and meals but these servings can help lower cholesterol levels.  As well, for vegetarians and raw food enthusiasts, more fruits and vegetables means less room and need for meats and dairy in the diet.  Reducing our meat and dairy intake reduces cholesterol-boosting saturated fat—an outcome that our hearts will appreciate! 

Here are some pointers to keep in mind about fruit: 

* Select fruits that are in season. This is not only a tastier alternative, since locally grown food is naturally fresher, but it is better for the environment as well.  When we purchase locally grown food we help lower the demand for foods that must be transported cross country to fulfill customer needs.  Less transportation = less fumes and pollution. 

* Always choose fresh fruits whenever possible.  When fresh fruits aren’t possible, choose fruits canned in juice or water rather than light or heavy syrup since this adds unnecessary sugar to your meal. 

* Watch your intake of fruit juices. Many fruit juices have ridiculously high sugar content. Choose whole fruits as snacks rather than juice. 

* Try to make it a habit to add fruit in salads, toppings, desserts and snacks, whenever possible. 

Here are some handy tips for selecting and eating vegetables: 

* Colorful vegetables (and fruits) provide a wide range of vitamins, minerals, fiber and phytochemicals your body uses to maintain good health and energy levels. 

* So when choosing green leafy vegetables the darker the better!  Eat more dark-green vegetables like broccoli, spinach and kale. 

* Yellow and orange vegetables (and fruits) contain varying amounts of antioxidants such as vitamin C and when included as part of a low-fat diet may help to maintain a healthy heart, vision health and a healthy immune system.  So eat more orange and yellow vegetables like carrots, pumpkin, winter squash and sweet potatoes. 

The more you fill up on healthy plant-based foods, closer to nature, like fruits and vegetables, the less you will crave junk food.

Diana Walker, Cravings Coach 

 

Filed Under: Cravings Weightloss
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