New Super Food has Everyone Excited
Quinoa is a newly discovered super food that is packed with nutrients and can be extremely beneficial when trying to lose weight. Quinoa is very high in fiber, iron and protein, especially when compared to other grains. There are reports of reduced blood pressure, blood sugar, insulin, and triglyceride levels when quinoa is consumed. This said, when craving carbohydrates, opt for a bowl of quinoa instead of rice or bread.
Quinoa is a very high quality energy source, which is why I try to incorporate the grain into many of my meals. Below, I have shared some of my favorite ways to get creative with this amazing super food.
Quinoa with craisins and sweet potato is one of my favorite ways to prepare my quinoa because it is very easy to take on the go and is extremely filling. To make this dish, I use cubed sweet potatoes and roast them for 30 minutes or until soft. I then add them to a cup of quinoa and throw in craisins for some sweetness. If more protein is desired, add in grilled chicken, tofu, or beans.
Guacamole is one of my favorite snacks, however it is very fattening. I experimented and tried to find a way to modify it to make it healthier. I found that adding quinoa to the guac not only gives it some texture, but also causes me to consume much less because of how filling it is. To give it some more flavor, try adding almond slices and tomatoes.
If you’re tired of the same salad (and your carb cravings), try adding quinoa! This is a great way to increase the nutrients of your salad and keep you full far longer than a regular salad. At our last Dawson’s Market workshop in March, we created a delicious, protein packed salad for the tasting component. You can find the recipe at the bottom of this post.
Quinoa cakes are an easy, fun dish that will even appeal to your kids. There are many different kinds of these cakes to try! My favorites include goat cheese and herb, roasted red pepper, zucchini and chickpea, or you can add quinoa to your favorite crab cake recipe. To make these, use eggs as a binding agent and make sure you bake them instead of frying! I usually make a fat-free yogurt dipping sauce to pair with the cakes.
Although this may be slightly difficult to prepare at home, more and more Japanese restaurants are offering quinoa as an alternative to rice in sushi. While it doesn’t seem like it would make a big difference, if you’re a sushi lover, replacing the rice for quinoa will really go a long way and it will fill you up for longer. If the restaurant does not have quinoa, opt for the brown rice option for a less processed meal.
To learn about more ways to lose weight, reduce stress and get healthy this spring, come to our workshop at Dawson’s Market from 6:30-8:00 pm on May 7th.
BLUEBERRY AND QUINOA ARUGULA SPRING SALAD
- 1 cup cooked red quinoa
- 1 cup blueberries
- ¼ cup diced red onion
- 6 cups arugula
- 3 tablespoons lemon juice
- 3 tablespoons extra virgin olive oil
- 1teaspoon salt and pepper
The quinoa is cooked and cooled, then combined with the other ingredients
Gunnars, Kris. “11 Proven Health Benefits of Quinoa (No. 1 Is My Favorite).” Authority Nutrition: An Evidence Based Approach. N.p., 20 July 2014. Web. 26 Apr. 2015.
“Med-Health.net.” Quinoa Glycemic Index. MedHealth.net, n.d. Web. 26 Apr. 2015.