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Why Quinoa is the Perfect Food for your Diet? 0

Posted on February 09, 2013 by alex

how-to-easily-cook-quinoa

 

Have you tried quinoa? It really is the perfect alternative to rice or pasta because it contains less carbs and more protein then rice or pasta. And not only that quinoa is full of nutrients and flavor. If you haven't tried it you should there are so many tasty Quinoa Recipes that you will love it and you can even have a Quinoa Breakfast. How to cook quinoa? Well the simplest fastest way to cook quinoa is to use a rice cooker.

In fact, quinoa is the easiest no-fuss grain you'll ever cook. It's healthy fast food. Cook up a batch ahead of time and you can stir up a fabulous breakfast, light lunch (like the Quinoa Sweet Potatoes and Mushrooms) or a super dinner in a New York minute.

 

How to Cook Quinoa with a Rice Cooker?

1. Using a fine mesh sieve rinse 1 cup of organic quinoa in cold water (unless it states on the box that you don't need to rinse).

2. Dump rinsed quinoa into your rice cooker.

3. Add 2 cups fresh water* see notes.

4. Turn on your rice cooker.
 

That's it. In about fifteen minutes* you'll have hot fluffy quinoa to play with.
 
Quinoa is rather bland on its own and loves flavor spikes.  So add herbs etc. My favorite thing to do is stir-fry cooked quinoa with various seasonings- herbs, garlic, spices, onion, etc. I add in fresh veggies and whatever else I might have on hand.
Quinoa makes delicious and hearty pilaf, sprightly salads, or a warm and grainy side dish in place of rice. I've even used it to stuff cabbage, acorn squash, peppers and portobello mushroom caps.
 
Start with 2 cups water in a rice cooker. At higher altitudes, use  more water– 2 1/4 to 2 1/2 cups water. High altitude also requires a longer cooking time, generally. 

If the quinoa turns out too crunchy or nubby you need to up the ratio of water to grain; start by adding another 1/4 cup liquid. I prefer my quinoa soft and tender, fluffed with a fork. Note- red and black quinoa may require extra water- especially if it turns out more crunchy than fluffy.

Sometimes I add broth to the liquid to boost the flavor of the quinoa- this works especially well when making a savory pilaf or winter quinoa with hearty flavors- onion, mushrooms, eggplant, etc. I don't use broth in my lighter salad  style quinoa dishes- but that's my personal taste.

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Product Recommendations
truRoots Organic Quinoa 100% Whole Grain Premium Quality 4 lbs BagtruRoots Organic Quinoa 100% Whole Grain Premium Quality 4 lbs BagtruRoots Organic Quinoa (whole grain) is considered a "super food". Organic Quinoa is gluten-free, has a mildly nutty flavor, high in protein and has ... Read More >
truRoots Organic Quinoa 100% Whole Grain Premium Quality 4 lbs BagtruRoots Organic Quinoa 100% Whole Grain Premium Quality 4 lbs BagtruRoots Organic Quinoa (whole grain) is considered a "super food". Organic Quinoa is gluten-free, has a mildly nutty flavor, high in protein and has ... Read More >

Quinoa Breakfast with Raisins and Pumpkin Seeds 0

Posted on February 09, 2013 by alex

Quinoa-Breakfast-Recipe

 

Cooking Quinoa:  It is easy to cook Quinoa

 

Have it for Breakfast!

It is tasty, & versatile – very much like rice. Here is a Delicious Quinoa Breakfast Recipe It is a great way to kick start your day!

 

Ingredients:

  • 1 cup or so cooked quinoa
  • 2 Tbsp sunflower seeds, pumpkin seeds, or slivered almonds (softer & sweeter when soaked overnight)
  • 2 Tbsp raisins
  • 2 Tbsp chopped dried apricots
  • Substitute dried cranberries, currants, blueberries, chopped figs or dates as you like
  • 1/4 tsp salt
  • 1/2 tsp cinnamon
  • 1 cup almond, hemp or soy milk, flavored or plain – add more as needed
  • Optional: 1 Tbsp maple syrup, brown rice syrup or other sweetener

 

Directions:

  1. Combine all ingredients in a two quart saucepan
  2. Heat on medium-low, stirring, until the quinoa has soaked up the liquid, and the dried fruit has plumped up nicely
  3. Add more milk if needed until the consistency pleases you
  4. That’s it. Enjoy!
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Quinoa Facts & Tips 2

Posted on November 27, 2012 by alex


Quinoa has the most protein of any grain.

 

It’s a great source of vitamins & minerals, Quinoa is higher in lysine than wheat, and is considered a complete protein. Because of its high fat content, quinoa should be stored in the fridge or freezer so it doesn’t go rancid.

Prep & Cook Time: 5 minutes prep, 15 minutes cook time Yield: 4 servings Nutrition Data, 1 cup cooked quinoa, 185g: 222 cal, 39g carb, 4g fat, 8g protein, 5g fiber, iron 15% DV, good source Vit E, folate, magnesium, phosphorus, manganese, estimated glycemic load 18.

Quinoa Factoid: Botanically, quinoa is not a grain, but a seed belonging to the Goosefoot family. We cook and eat it like a grain, so that’s why it’s known as a grain. Is Red Better Than White? White quinoa is most common, red is less common and more expensive. Red quinoa is harder and holds its shape better, and it has a stronger more earthy taste. Some people think it’s more nutritious but as far as I can tell that’s not necessarily so.

 

Cooking Quinoa: 

Simple to cook, like rice.

Cooked quinoa looks a bit like couscous, but is more substantial and slightly crunchy.

Basic Quinoa Ingredients:

  • 1 cup quinoa
  • 1 1/2 cups cold water
  • Optional: 1/4 tsp salt

 

Quinoa Cooking Directions:

 

To Soak or Not to Soak Quinoa:

Quinoa naturally comes with a bitter coating called saponin which must be rinsed off. Most quinoa that you buy in the U.S. has been pre-rinsed and dried, but I’m a bit anal, so I soak it 5 minutes just in case, to loosen up any residue of saponin, or dust or chaff that remains. Skip soaking if you like, but always rinse quinoa.

Savvy Vegetarian Facebook Page You’ll need a 2 quart pot with a tight fitting lid, and a fine mesh strainer Double the recipe if you want to have leftover quinoa for another meal or two

Optional:

Soak the quinoa for 5 min in the cooking pot. Soaking helps quinoa to cook evenly, and loosens up any residue of saponin (usually removed in processing), which can give a bitter taste.

To Rinse:

Stir the quinoa with your hand, and carefully pour off the rinsing water, using a fine mesh strainer at the last Drain quinoa well in the strainer, transfer to the cooking pot, add 1 1/2 cups water & 1/4 tsp salt if desired. No salt will make quinoa softer and fluffier, a little salt will make it firmer and it may take a couple extra minutes to cook.

Bring to a boil, cover with a tight fitting lid, and turn the heat down to simmer Cook for 15 minutes Remove quinoa from heat and allow to sit five minutes with the lid on Fluff quinoa gently with a fork and serve Quinoa is delicious by itself or with any of the recipes listed above.

Veg Protein Ebook Pressure Cooker Directions:

 

  • 1 cup quinoa to 1 1/4 cups water.
  • Rinse quinoa, add to pressure cooker with water and 1/4 tsp salt if desired.
  • Lock lid on high pressure setting. Bring up to pressure, reduce heat to simmer, cook on high pressure for 5 minutes.
  • Use natural pressure release.

 

What To Do With Cooked Quinoa:

When I cook quinoa I always make a double batch so I have some left over in the fridge or freezer to use in the recipes below. Use the basic quinoa recipe above as a starting point, and substitute quinoa for couscous or rice in almost any meal. Just a few examples of easy quinoa recipes using cooked quinoa: Breakfast Quinoa Quinoa Burgers Quinoa Salad Quinoa Veggie Stir Fry Great recipes to eat with quinoa: Butternut Squash Stew Crockpot Chickpea Curry Mixed Veggies In Coconut Curry Sauce Mozambique Vegetable Stew

Quinoa Recipes

 

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Bob's Red Mill Grain Quinoa Organic, 26-ouncesBob's Red Mill Grain Quinoa Organic, 26-ouncesWhole Grain Quinoa

A rich and wholesome diet is easy with the Bob's Red Mill Organic Whole Grain Quinoa. This ancient grain is high in fiber a... Read More >

Quinoa Sauteed with Grapes, Avocado, and Brie 0

Posted on September 23, 2012 by alex

This quinoa dish, however, was a winner, and it keeps well so it was a lunchtime lifesaver a couple of days this week, too. If you’ve never tried quinoa, what are you waiting for? One cooked cup of this gluten free seed has more than 10 grams of protein, and it’s delicious to boot. If you don’t have the ingredients for this version (or if it simply doesn’t appeal to you), try a similar one with chopped tomato, cucumber, red pepper, and feta.

 

Ingredients:

  • 1 cup organic quinoa
  • 1 1/2 cups water
  • 1/2 cup slivered almonds
  • 1 cup seedless red grapes, preferably organic, sliced in half if large
  • 1 avocado, diced
  • brie cheese, cut into chunks- to taste (I used about 1/2 cup)
  • 2-3 tablespoons diced red onion
  • 1 handful of fresh parsley, finely chopped
  • 1 teaspoon plus 2 tablespoons olive oil, plus more to taste
  • 1 tablespoon brown rice vinegar (or white wine vinegar or fresh lemon juice), plus more to taste
  • sea salt and freshly ground black pepper

 

Directions:

1. Rinse quinoa in a fine mesh strainer under cold running water. Drain and set aside.

2. In a medium pot on the stove, heat almonds over low-medium heat until they start to brown a bit. Add the quinoa along with 1 1/2 cups water and a pinch of salt. Bring the water to a boil, then reduce the heat, cover, and simmer until the quinoa is tender and most of the liquid has been absorbed (about 15 minutes). Remove cover and allow to cool for about 10 minutes.

3. While the quinoa is cooling, heat a teaspoon of olive oil in a skillet over medium heat. Add grapes to pan and cook for a minute or two: just until the juices begin to "ooze" and the grapes get hot and squishy. Take them off the heat.

4. Transfer the cooked quinoa to a large bowl and add the sauteed grapes, the diced avocado, the chunks of brie, which will melt a bit (this is good), the red onion, and the parsley.

5. Add the 2 tablespoons of olive oil along with the vinegar or lemon juice, and toss well. Taste and adjust seasonings, then add salt and pepper to taste. Serve at room temperature, or chilled.

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Quinoa Saute with Vegetables 0

Posted on July 21, 2012 by alex

Ingredients:

  • 3/4 cup quinoa, rinsed
  • 1 Tbsp canola oil
  • 1 sm red onion, cut into wedges
  • 8 oz snow peas, trimmed
  • 2 cloves garlic, chopped
  • 1/4 cup low sodium vegetable broth
  • 2 Tbsp apricot all-fruit spread
  • 1 Tbsp balsamic vinegar
  • 1 bunch red swiss chard (about 1 lb), leaves cut crosswise into 1/2" strips and stems discarded. Directions:

 

Directions:

Bring 1 1/2 cups water to a boil in saucepan over high heat. Stir in quinoa and 1/4 tsp salt and return heat to low, cover, and simmer until water is absorbed and quinoa is tender, about 20 minutes.

Heat oil in large nonstick skillet over medium high heat while quinoa cooks. Add onion and cook, stirring, until tender, about 3 minutes. Stir in snow peas and garlic and cook 2 minutes. Add broth, apricot spread, and vinegar. Simmer, stirring constantly, 1 minute to deglaze skillet.

Add half of the chard, cover, and cook 3 minutes. Add remaining chard, cover, and cook, stirring, until chard is wilted, about 2 minutes. Serve vegetables mixture over quinoa.

Servings: 4

231 Calories, 9 g protein, 38 g carbs, 6 g fiber, 6 g fat, .5 sat fat, 424 mg sodium.  

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Quinoa Pilaf – healthy low calorie recipe 0

Posted on August 01, 2011 by alex

Toasted Quinoa Pilaf

If you’ve never heard of quinoa, you’re missing out! This “supergrain” is full of zinc and iron and has all the same essential amino acids found in meats, dairy, and soy. Add a bay leaf and some thyme, and you’ve got one savory treat.

PREP: 20 minutes COOK: 20 minutes MAKES: 12 servings

Ingredients:
2 tablespoons finely chopped shallots or onion
6 garlic cloves, minced (1 tablespoon minced)
1 tablespoon extra-virgin olive oil
2 cups quinoa,* or barley, rinsed and well drained
3 cups reduced-sodium chicken broth
1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme, crushed
1 bay leaf
1 cup bottled roasted red bell peppers, diced
Kosher salt
Freshly ground black pepper

 

Directions:

  1. In a large saucepan cook shallots and garlic in hot oil over medium heat until tender. Carefully stir in quinoa or barley. Cook and stir about 5 minutes or until quinoa or barley is golden brown. Carefully stir in broth, thyme, and bay leaf. Bring to boil; reduce heat. Cover and simmer about 20 minutes or until quinoa is tender and fluffy (cook barley about 10 minutes or until tender) and liquid is absorbed.
  2. Discard bay leaf. Gently stir in roasted peppers. Season to taste with kosher salt and black pepper.

Nutrition Facts per serving: 125 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 169 mg sodium, 21 g carbo., 2 g fiber, 4 g pro.

LEARN MORE ABOUT QUINOA THE SUPERFOOD.

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Quinoa Roasted Cherry Tomatoes Recipe 0

Posted on July 24, 2011 by alex

Ingredients:

  • a splash of extra-virgin olive oil
  • a pinch of fine grain sea salt
  • 1 shallot, minced
  • 3 cups cooked quinoa* (or brown rice, or other grain)
  • 1 cup corn, fresh or frozen
  • 1 1/2 cups kale, spinach or other hearty green, finely chopped
  • 2 cups extra-firm nigari tofu, browned in a skillet a bit
  • 1/3 cup pesto
  • 1/3 cup pumpkin seeds, toasted
  • 1/4 cup roasted cherry tomatoes** (or chopped sun-dried tomatoes)

Directions:

In a big skillet or pot heat the olive oil and salt over medium-high heat. Stir in the shallot and cook for a minute or two. Stir in the quinoa and corn and cook until hot and sizzling. Stir in the kale and then the tofu, cooking until tofu is heated through. Remove the skillet from heat and stir in the pesto and pumpkin seeds. Mix well so the pesto is spread throughout. Turn everything out onto a platter and top with the cherry tomatoes.

Serves 4 – 6.

*Rinse about 2 cups quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa and 4 cups water until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside.

** To roast cherry tomatoes: Heat oven to 350F degrees. Cut each tomato in half and arrange in a large oven-proof baking dish. Mix together a big splash of olive oil, a spoonful of brown sugar, and a few pinches of salt – pour this over the tomatoes. Gently toss them a bit, making sure they all get coated, finishing with each tomato facing cut-side up. Place in the oven and bake for 45 mintutes or so, until the tomatoes are shrunken and sweet.

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Power foods: essential to your weight loss plan! 0

Posted on October 14, 2010 by alex

Healthy powder foods that you should include in your diet and weight loss plan! Start boosting your nutrition and lose weight by incorporating power foods into your diet. If you are looking to get fit, increase your energy and look great then get started eating healthy with these mineral and vitamin enriched foods:

Brown Rice

Brown rice is a whole grain which means it is a whole food, high in fiber, and is considered a good carbohydrate. Brown rice is a good addition to a healthy diet plan and weight loss plan.

Unlike white rice which is considered a bad carbohydrate, and is comprised of very little nutrients. White rice when consumed breaks down into mostly sugar, and sugar will turn into fat if the body does not burn it off. This is why processed foods, bad carboydrates cause weight gain and health related diseases.

Benefits of Brown Rice:

The whole gain brown rice is comprised of three components bran, germ and endosperm.

The bran contains about 80% minerals; the germ contains vitamin E, minerals, unsaturated fats, antioxidants, and phytochemicals which are chemicals found in fruits, vegetables and beans, and other types of plant foods. So eat up there are many recipes prepared with brown rice,  check out the weigh-less recipes for some great tasting low calorie recipes that you will enjoy! One great tasting low calorie recipe is rice pilaf get directions.

Salmon

Salmon is low in calories and saturated fat, and has long been known for it numerous health benefits. Salmon does the body good because it is an excellent source of protein, nutrients and essential to a healthy diet and weight loss plan.

Salmon Health Benefits:

Omega-3, one of the most well-known benefits that salmon has, which is a unique type of health promoting fat that provides enormous benefits to our health. Salmon also has other important benefits such as; proteins and amino acids.

Proteins or amino acids are essential components of our cells, tissues, enzymes, hormones and every other body part. The proteins from salmon (and most other fishes) are easy digestible and easily absorbed into the body. They do neither have any adverse side effects nor contain carcinogenic compounds, like other meats do. Salmon is also source of good fat (omega-3 fatty acids) which also plays a vital role in keeping you healthy. Salmon is also rich in some of the very essential minerials  like iron, calcium, selenium and phosphorus and vitamins like A, B and D. Selenium, which is very necessary for building up of tissues, hair, nails etc., is best obtained from animal proteins and among which, salmon is one of the best.

Spinach

Spinach is a great choice, it is not only an excellent source of  nutrients, but is is loaded with flavonoids, which act as antioxidants that protect our body from free radicals keeping us healthy and looking younger.

Benefits of Spinach:

Spinach is loaded with vitamin k, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin c, vitamin b2, potassium and vitamin B6.

There are so many great tasting spinach recipes that are easy to prepare.

Quinoa

Have you heard of this new super food Quinoa? Did you know that it provides an excellence source of nutrients?

It has been classified as a super food because it is packed with all the essential sources of vitamins, and whole gains that are beneficial to losing weight and sustaining a healthy diet.

Quinoa is known as one of the most nutritious foods on the Planet, this super food is packed with protein and high in fiber. And fiber is important to losing weight because it acts as a binding agent, it blinds to fatty deposits flushing them out of your system increasing weight loss.

Quinoa is considered a complete protein, which means that, like meats, eggs and dairy, it packs all the essential amino acids your body needs to build muscle. Quinoa has about twice the protein of regular cereal gains, fewer carbohydrates, and even a dose of healthy fats.

It is also vitamin rich and offers more iron than other grains and contains high levels of potassium and riboflavin, as well as other B vitamins: B6, niacin, and thiamin. It is also a good source of zinc, copper, and manganese, and has some folate (folic acid). Quinoa contains no gluten and this makes quinoa the perfect food for people who follow a wheat-free/gluten-free diet.  Get some great tasting low calorie quinoa recipes.

Almonds

Almonds are full of nutritional value and a high source of fiber. There benefits are endless, a cup of almonds is 143 calories and has 11.3 grams of fiber, so choose this great tasting snack to increase your weight loss. Have a half of cup of almonds @ 71 calories for your snack, it will keep you on track to your weight loss goals while satisfying your nightly snack cravings.

Benefits of Almonds:
Almonds are not only very nutritious, but they are also very high in fiber which increases weight loss.And fiber is key to weight loss because it flushes those fat deposits out of our body.

Almonds are also found to be helpful in preventing, high blood pressure situations, cholesterol, weight problems, digestive system problems etc. So a cupful of almonds @ 147 calories is a great snack to include in your daily diet or goal sheet, if you are member, include it on your goal sheet it will keep you on track to reaching your weight loss goals.

Here is a great snack option – Blue diamond almonds (100 calorie per pg.)  32 grab and go bags. These 100 calorie bags are a very convenient way to stay on track with your daily calorie intake. Include a pack of almonds for your daily snack and this will help you to avoid grabbing  that high sugar, high fat snack that is very tempting.

And make your life easy with the Panasonic SR-TEG10 5-cup rice cooker, it not only cooks rice and quinoa in half the time, but it is also a steamer.  This rice cooker is available at Amazon.com at a discounted price. Check out the link below:

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Quinoa Sweet Potato & Mushrooms 0

Posted on July 12, 2010 by alex

Ingredients:


3 cups quinoa (red and white mix)
6 cups water
1 whole sweet potato, peeled & diced into ½ inch cubes
1 half red onion, thinly sliced
1 tbsp garlic salt
1 tbsp olive oil
2 cups mushrooms (oyster or button)
1 tbsp rosemary, chopped
2 cups baby beet greens
8 oz chevre

Directions:

Add water and quinoa to rice cooker and turn on. Quinoa is ready when water is fully evaporated.

Coat sweet potatoes with half cup of balsamic dressing and 1 tbsp of garlic salt. Lay out on half of a sheet pan. Bake for 15 minutes at 400°F. Sweet potatoes should be browned and crispy.

Mix onions and mushrooms with 2 tbsp of oil and rosemary. Sauté in large skillet over medium fire for 10-12 minutes. Final mushrooms and onions should be crispy and darkened.

Assemble cooked sweet potatoes, mushroom mixture into quinoa. Mix in goat cheese, garlic salt and 1 tbsp of olive oil.

When fully mixed, add baby beet greens on top.

Balsamic Yogurt Dressing:

½ cup plain yogurt
½ cup canola oil
3 tsp balsamic vinegar
1 tsp freshly squeezed lemon juice
½ tsp Dijon mustard
½ tsp sea salt (or to taste)
¼ tsp freshly ground black pepper (or to taste)

Place all ingredients in a bowl and whisk vigorously to combine.

The mixture may separate as it stands; whisk before serving to restore consistency.

And make your life easy with the Panasonic SR-TEG10 5-cup rice cooker, it not only cooks rice in half the time, but it is also a steamer.  This rice cooker is available at Amazon.com at a discounted price. Check out the link below:

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Low Calorie Quinoa with Spinach & Feta Light Recipe 0

Posted on July 04, 2010 by alex

Directions:

  • 1/2 cup uncooked quinoa ( approx 90g)
  • 1 tsp. olive oil
  • 2 – 3 cloves garlic, chopped
  • 2 cups washed, chopped, fresh spinach
  • 40g feta light

Wash and drain quinoa, add the quinoa and 1 cup cold water to pan, bring to boil, cover and cook until liquid absorbed and quinoa cooked (approx 15 mins).

Meanwhile, gently heat a fry pan with the tsp oil, add the garlic and gently cook, add the spinach to wilt. When quinoa is cooked, add to the fry pan, roughly crumble the feta light and add to the pan.

Gently mix everything together and serve.

Number of Servings: 2

Calories per serving:  239, Total fat: 7.5 g, Dietary Fiber: 3.9 g, Protein: 7.4 g.

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