Quinoa Casserole Recipe

Quinoa Casserole Recipe – Healthy Spicy Quinoa by Goldie

Quinoa Casserole Recipe Ingredients

Quinoa Casserole Recipe Cravings Coach
Quinoa Casserole Recipe Cravings Coach


Cooked Quinoa (cook 1 cup of Quinoa ~ will end up being about 3 cups once “cooked”)

3 cups celery, diced

2 cups coloured peppers diced (2 large)

4 cups zucchini, small cubes (about 2 medium)

1 – 15-ounce can black beans, rinsed and drained

1 – 28-ounce can diced tomatoes, drained

¼ cup diced hot chiles (in the jar)

1 teaspoon ground cumin

2 teaspoons chili powder

1 Tablespoon oregano

Salt – to taste

2 cups shredded Monterey Jack Cheese

Salt to taste


Heat 2 Tablespoons of coconut oil over medium heat.

Add celery and peppers ~ sauté a few minutes

Add zucchini and cook 3 more minutes.

Preheat oven to 350 or 375 degrees

Place the cooked Quinoa in a large baking dish

Add black beans, tomatoes, green chiles, cumin, oregano, chili powder, & salt to taste

Add sautéed vegetable mixture (above)

Mix thoroughly and put into baking dish

Bake 30 minutes ~ until warm through & through

Top with cheese and Bake 10 minutes more.  Enjoy!

Read more about Quinoa here:   Curb Cravings With Quinoa

Quinoa is:
* pronounced “keen-wah”
* Gluten-free
* High in Fiber
* B2 – improves energy
* Seed (not a grain)
* Complete Protein
* High in Minerals

Complete Protein

The protein 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.

The seed 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 are heart healthy and beneficial for brain functioning.

Quinoa Help Curb Cravings

Unlike other grains, eating it won’t spike your blood sugar and leave you craving more carbohydrates. The fat and protein content in it 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 makes a quick meal and is easy to prepare. Rinse off the seeds to remove the coating, and then place the seeds 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.

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Vegetarian Healthy Eating 10 Tips

Vegetarian Healthy Eating – 10 Tips For Healthy Eating For Vegetarians

As a vegetarian, you will completely eliminate meat from your diet. As a result, you will have to figure out new ways to get all the nutrients you need on a regular basis and learn to make appropriate substitutions so you can still enjoy your favorite dishes.

The good news is that it’s not as difficult as you may think to eat a delicious and well-balanced vegetarian diet. Here are 10 healthy eating tips for vegetarians.

Vegetarian Healthy Eating

Tip #1 – Start By Making Small Changes

Start with one vegetarian day per week, such as the popular Meatless Monday, and then build up from there. Most dishes can easily be made into vegetarian dishes. For example, if pizza is one of your favorite foods you can remove the meat and pile on as many vegetables as you want. The key is to start small so you won’t overwhelm yourself. If you try to do too much too soon you will be less likely to stick with this new way of eating.

Tip #2 – Make Sure You Get Plenty Of Protein

When you eliminate meat from your diet, you are also eliminating one of the best sources of protein. However, you can easily meet your protein needs by eating a variety of different plant foods. Good sources of protein for vegetarians include eggs, tofu, tempeh, soy products, sun-dried tomatoes, soybean sprouts, beans, lentil sprouts, and baby lima beans.

Tip #3 – Make Sure You Get Plenty Of Calcium

A diet void of calcium can lead to all sorts of health issues. As a vegetarian, you need to take extra care to ensure you get plenty of calcium in your diet. If you are a lacto-ovo vegetarian you can get calcium from dairy products.

If on the other hand you do not consume dairy products you can get your calcium from sources such as breakfast cereals that have been calcium fortified, dark green vegetables such as turnip greens and bok choy and calcium fortified soymilk.

Tip #4 – Don’t Be Afraid To Have A Cookout

As a new vegetarian, you may think you can’t enjoy a cookout with the family due to limited food options. This is completely false. As a vegetarian you can enjoy a cookout just like the rest of us. The key is to plan ahead. While you can’t have a grilled chicken breast or slab of ribs, you can enjoy soy burgers, Portabello Mushroom burgers, soy hot dogs, fruit kabobs, and grilled veggies.

Tip #5 – Keep Nuts Around

Nuts make the perfect vegetarian snack. Just make sure you choose the unsalted version. Vegetarian healthy eating – Nuts taste great and provide a ton of health benefits. Besides snacking on nuts, they can also be used in salads and other main dishes. Instead of using cheese and meat on your salad, try using a handful of almonds or walnuts.

Tip #6 – Fill Up On Beans & Peas

Beans and peas are two foods that have a very high nutritional value. Because of this, it is recommended vegetarians and non-vegetarians, consume both foods on a regular basis. You can have a three-bean salad, pea soup or vegetarian chili.

Tip #7 – Try A Variety Of Veggie Versions

You would be surprised what you can do with vegetables. Many vegetarian healthy eating meals look and taste just as good, if not better, than the non-vegetarian option. The big difference however is they are a lot healthier for you.

For breakfast, try soy sausage patties. For dinner, you can try chickpea patties.

They are low in saturated fat and contain little to no cholesterol.

Tip #8 – Learn How To Make Substitutions At Your Favorite Restaurant

Just because you are a vegetarian doesn’t mean you can’t go out to your favorite restaurant and enjoy a meal. The key is learning how to make the right substitutions. Most restaurants will gladly make vegetarian modifications for their guests. All you have to do is ask. If you live in a metropolitan area, there are usually plenty of vegan cafes where the entire menu is meatless.

You can substitute sauces and meat items for things such as vegetables, beans, or tofu. Before heading out to a restaurant go online and do a little research. Figure out what can easily be substituted for meat items. This will make the ordering process a lot easier.

Tip #9 – Get Plenty Of Vitamin B12

A lack of vitamin B12 can lead to anemia and vitamin B12 can only be naturally found in animal products. Because of this, you will need to find new ways to get this very important nutrient. There are many B12 fortified foods, including non-dairy milks, breakfast cereals, and nutritional yeast. Supplements are also available; just make sure the one you choose does not contain any animal byproducts.

Tip #10 – Find A Vegetarian Pattern That Works For You

No two vegetarians are alike. You have to find a diet plan that works best for you.

Changing over to a vegetarian diet is not easy. That’s why it is so important you take your time. Follow the 10 tips listed above and your transition will be a lot smoother.


Vegan Protein

Vegan Protein in Plants
Vegan Protein in Plants

Vegan Protein – Top 10 Vegan Sources Of Protein

Vegans and vegetarians are often bombarded with questions about how they get enough protein. Many parents, peers, teachers, and co-workers will insist that without meat, vegans are certainly protein deficient. This argument may be used to convince vegans about the health dangers of their diet, and even nutrition stores will try to convince vegans that they need protein supplements. However, it is a proven fact that vegans naturally get enough protein if they eat a varied diet.

Be sure to check out http://veganstreet.com/ (I have used their graphic to show many excellent sources of Vegan Protein) and there are many ideas on their website.

Many foods contain protein that people would not typically expect, as discussed in the next section. Furthermore, the U.S. Food and Drug Administration (FDA) advise that each person only needs approximately 0.4 grams of protein per pound of their weight each day.
Since plant proteins are different from meat proteins, vegans should aim to consume 0.41 grams of protein per pound each day. This amounts to almost 10% of daily calorie intake. Therefore, an average 180-pound male vegan should consume 74 grams of protein each day.

10 Common Ways That Vegans Consume Protein

1. Grains – Tons of grains have protein, including oats, wheat, rye, barley, corn, and rice, to name a few! Think about all the grains you eat per day.
One cup of oatmeal has 6 grams of protein, two slices of whole wheat bread has 7 grams of protein, and one cup of brown rice has 5 grams of protein.

2. Legumes – This includes beans, peas, and lentils. 1 cup of kidney beans has 13 grams of protein alone, and a cup of lentils provides 18 grams!

3. Nuts – Nuts, including peanuts, almonds, cashews, and even peanut butter, are a great source of protein. Two tablespoons of almonds contain 4 grams of protein, and two tablespoons of peanut butter contain 8 grams.

4. Seeds – Seeds, such as sunflower and sesame seeds, make a great snack and are very healthy for you. Seeds are commonly consumed on breads and with other grains. One tablespoon of pumpkin seeds contains 2 grams of protein, and a tablespoon of flax seeds contains 1.5 grams.

5. Vegetables – Vegetables, common in a vegan’s diet, are a great way to get protein. One cup of broccoli contains 4 grams of protein, one cup of portabella mushrooms contains 5 grams, and one cup of spinach provides 6 grams.

6. Fruits – Vegetables are known to be a rich source of protein, but few realize that some fruits also contain a considerable amount of protein. One cup of dates contains 3.6 grams of protein, a medium avocado contains 4 grams, and one cup of guava contains 4.2 grams.

7. Tofu – 1 cup of tofu provides an impressive 20 grams of protein. People are more likely to consume only about a half a cup at a time, but still, that’s an easy 10 grams of protein.  (Be sure it is Organic)

8. Soy Milk – Providing 7 grams of protein per cup, soymilk is a great, delicious source for your protein (be sure it is Organic)

9. Veggie Burgers and Other Meat Substitutes – These are becoming increasingly popular, especially “veggie” burgers made for vegans. Did you know that one veggie patty provides you a whopping 10 grams of protein?

10. Quinoa – Quinoa is considered the king of whole grains. 1 cup of cooked quinoa will get you 18 grams of protein!

Vegan Protein – The Key Is A Varied Diet

As you can see from the list above, it’s quite easy for a vegan to consume the proper amount of daily protein. Let’s say for breakfast you have a cup of oatmeal and a guava, for lunch you have a veggie burger with soymilk, for a snack, you have some peanuts, and for dinner, you have lentil salad with spinach, half a cup of cooked tofu, and kidney beans. That’s 82 grams of protein!
BREAKFAST – 1 cup of oatmeal and 1 guava
LUNCH – Veggie Burger with Soymilk
SNACK – Peanuts
DINNER – Lentil Salad with Spinach, Half cup cooked Tofu and Kidney Beans

THAT IS 82 GRAMS OF PROTEIN!! (and all from Plants for Vegan Protein!)

Vegan Vegetarian Diets


There are seven different forms of vegetarianism and each one has its own set of parameters.

Vegan Vegetarian Diet Diana Walker www.dianawalker.com/vegetarian
Vegan Vegetarian Diet Diana Walker www.dianawalker.com/vegetarian


The Vegan diet is by far the strictest and excludes all animal products and their byproducts.

* Vegans do not consume any animal products, including red meat, white meat (pork), fish, seafood, and poultry.
* They also exclude any foods derived from or made with animal products or byproducts, such as milk, yogurt, cheese, mayonnaise, butter, honey, gelatin, and eggs.
* Vegans also do not use any non-food products made from animals, such as beeswax, cosmetics, supplements, silk, leather, or wool.
Like any vegetarian diet, it is hoped that the convert will receive benefits such as weight loss, and the reduction of the risk of diabetes and heart disease, but for vegans it is more about following a philosophy rather than a diet.

Vegan Vegetarian Diet – According to the American Vegan Association, “Veganism is compassion in action.” It goes beyond a diet; it is a lifestyle and a philosophy. Veganism follows a “Reverence for Life” that recognizes the rights of all living creatures and nonviolence towards animals and the Earth. They eat solely from the plant world and follow a generally healthy lifestyle and harmonious living. Animal rights groups are strong advocates of this type of philosophy, and many follow a vegan diet.

Vegan Vegetarian Diet – The vegan diet includes all plant foods, such as grains, fruit, nuts, and legumes. Soy products such as tofu, soymilk, and veggie burgers are commonly eaten.

Soy can be a staple of the diet because it is a complete protein. unlike other vegetable protein foods.

Other substitutes for meat products include almond milk, coconut milk, oat milk, and rice milk. Cheese substitutes include nutritional yeast, as well as products made from soy and tapioca. There are even egg substitutes such as silken tofu.


The lacto vegetarian diet excludes meat of all kind, but does allow dairy, like milk and cheese. This type of diet is popular among religious groups such as Hindus and Buddhists, and many Westerners.
The lacto vegetarian does not consume eggs because it contains future life and meat is avoided since its consumption would involve the taking of a life.
The consumption of dairy products helps the lacto vegetarian to meet his/her calcium requirements, which can be more difficult in the vegan diet. Dairy products, such as milk, yogurt, and cheese, are common milk products included in the lacto-vegetarian diet.

Ovo-vegetarians do not eat red or white meat, fish, poultry, seafood or dairy, but they do include eggs in their diet.


This form of vegetarianism excludes animal foods, with the exception of eggs and milk. Like the lacto vegetarian, the lacto-ovo vegetarian has the advantage over more strict vegetarians of accessibility to calcium and zinc. This plan is popular among religious groups who eschew meat. Many Seventh-Day Adventists are followers of this diet.


This form of “lax” vegetarianism excludes red meat, pork, and poultry, but does allow the consumption of fish and seafood. This diet is often referred to as “semi-vegetarian.” Some pescatarians consume dairy and some do not.

Another form of semi-vegetarianism, the Pollotarian diet excludes red meat, fish, and seafood but does allow the consumption of poultry and fowl.

Not truly a vegetarian plan, the flexitarian for the most part follows a plant-based eating diet, with meat, fish, and/or chicken consumed only on occasion.

Diana Walker, Cravings Coach

  Be sure to sign up for my newsletter here:  http://thecravingscoach.com/

  and get the new and complete copy of “Vegetarian Diet Lifestyle Ebook”

  here:  http://dianawalker.com/vegetarian  

Vegetarian Diet What is it?


A vegetarian diet is one that excludes meat, chicken, and pork and mainly includes plant foods. There are various levels of exclusion of meat and animal byproducts, depending on the type of diet pursued by the individual. The reasons for following a vegetarian lifestyle vary, and include, health, ethical and religious justifications. Since the consumption of saturated fats that come from animal products has been linked with high cholesterol, and heart disease, many choose to eliminate those foods for health reasons alone.

Foods Omitted From A Vegetarian Diet:

The type of food omitted from a vegetarian diet depends on the specific type of vegetarian diet the person follows. In various forms, the following foods may be excluded:
• All animal products, including fish
• Eggs, milk, cheese and dairy
• Any non-food products made from animal or animal by-products


The use of plant diets are on the uprise. More and more people are choosing a meatless lifestyle or looking to get the bulk of their nutrition from plant foods.

* Almost 16 million Americans (5% of the population) are vegetarian and 50% of these people are vegan (Harris Interactive study commissioned by the Vegetarian Resource Group). The number of vegetarians in the United States has doubled since 2009 when the count was only 2.5%.

* Data also shows that 33% of Americans are eating vegetarian meals more often, even though they are not fully committed to the lifestyle.

* A 2010 Vegetarian Resource Group Nationwide poll found that 1.4 million people between ages 8 and 18 (3% of American youth) are vegetarian; this number is up from 2% counted 10 years ago.

Vegetarian Diet and Vegan Diana Walker  www.dianawalker.com/vegetarian
Vegetarian Diet and Vegan Diana Walker www.dianawalker.com/vegetarian

  Diana Walker, Cravings Coach

  Be sure to sign up for my newsletter here:  http://thecravingscoach.com/

  and get the new and complete copy of “Vegetarian Diet Lifestyle Ebook”

  here:  http://dianawalker.com/vegetarian  

Emotional Eating Symptoms

Emotional Eating Symptoms feeling guilty www.thecravingscoach.com
Emotional Eating Symptoms feeling guilty www.thecravingscoach.com

Emotional Eating Symptoms – How to Tell If You Are An Emotional Eater

If you are wondering whether or not you are an emotional eater, there are specific behaviors and patterns to look for. While every person is different, doctors and nutrition experts have noticed certain actions present in most emotional eaters. These are emotional eating symptoms.
If you identify any of the following habits in your life, you need to recognize that you may have an eating problem attached to your emotions.

  • You often feel guilty after eating. When you eat to stave off hunger, you experience no guilt. You actually develop a comfortable and peaceful mindset, since this is the healthy pattern your body was designed with. If you ever catch yourself thinking, “I know I should not be eating this,” then you may be eating for emotional reasons. This can be included in emotional eating symptoms. After overeating, do you feel mad at yourself or guilty for what you just did? This is a sign of an emotional eater.
  • Do you hide what you eat from others? If you secretly treasure the times when you are alone so you can gorge yourself without your friends and family knowing, this is yet another sign of emotional eating. You feel that you can eat whatever you like without experiencing shame or being embarrassed. But if you have to hide away to eat, you are probably doing so for emotional reasons.
  • You have a food FOMO. The “fear of missing out”, or FOMO, is a recognized psychological situation. Emotional eaters many times have a food FOMO. If you are enjoying that special once a year meal you eat as much as you can, because you know it will be a long time before you experience it again. At a cookout or a party, you eat as much as possible, for fear of the food running out. With your friends, you are always the person who takes the last piece of pizza or last serving of food. If you experience food FOMO, this is an emotional and not a hunger-based response.
    More Emotional Eating Symptoms

  • Do you eat when you are not hungry? Everyone takes a nibble now and then when they are not hungry. But if this behavior is constant and frequent, it could be a sign that you are eating to heal some emotional pain. This is probably one of the most common signs of emotional eaters. They know they are not hungry, and eat because they are bored, want to be entertained, or experience a feeling of comfort or even love when they eat. This is a definite sign of emotional eating.
  • Do you eat to feel better, or when you are stressed out? This is another very common sign that you are eating for the wrong reasons. Monitor your behavior, and educate yourself. If you are eating simply because you are having a bad day, feeling down or experiencing stress and anxiety, you very well could be an emotional eater.