Super PowerBowl!

My husband bikes A LOT even during the winter, so when summer comes and we head to the mountains he's ready to hit the hills and the biking events.  This Saturday he decided to enter a biking event about an hour from here that would take him into the hills of the wine country of Missouri.  With temperatures forecast to hit the 90s I decided to make a PowerBowl for dinner on Friday, so he'd have lots of good energy come early Saturday morning.

Thanks to Melissa's Produce for sending me the 100% Certified Organic Red Quinoa packed with 6 grams of protein, 28 grams of Carbohydrates and 2.5 grams of fat to make our meal complete.  In fact did you know:

Quinoa has been called the Complete Protein Nutrient Powerhouse because it's packed with all 8 essential amino acids, plus vitamins and minerals. In addition its:

• high in potassium which helps control blood pressure
• wheat and gluten free which is great for those suffering with celiac disease or wheat allergies
• low on the glycemic index, which means it won't spike blood sugar levels because it enters our bodies at an even rate keeping us full longer
• high in fiber
• has a light fluffy texture and nutty flavor which makes this incredible grain delicious as well.

Adding Quinoa to our dinner on Friday was a great choice in lieu of what was in store for my husband Saturday morning.

Before a race or strenuous activity it's important to have CARBOHYDRATES - which is the bodies main source of fuel, PROTEIN - that helps rebuild muscle tissue that's been broken down or damaged during exercise, FAT - that allows your body to sustain it's basic functions, WATER - to stay hydrated during exercise since the body loses water through sweat. Among other reasons. 

For greater detail on this topic visit Livestrong, a great site for healthy living.

In addition to the quinoa, that I cooked according to the package directions, our dinner plates consisted of:

Bed of Raw Spinach, rinsed and spun dry
Grilled Boneless Skinless Chicken Breasts - lightly seasoned with canola oil, lemon juice, salt & pepper - sliced after grilling ( 4oz. piece = 26.7 grams of protein, 3.1 grams of fat and No Carbs.

Black Bean and Corn Salsa - click here for the recipe
1 Tablespoon Fresh Squeezed Lemon
3 Tablespoons Extra-Virgin Olive Oil
Salt & Pepper to taste

You don't have to be running a marathon or biking an event to have my PowerBowl.  This dish regardless, will provide you with energy to sustain you through the day and evening leaving you feeling full and nourished.

In fact, what's great about my PowerBowl is all the ingredients can be prepared in advance and kept refrigerated until ready to assemble - making it perfect to bring to work for lunch, if you've been running all day only to come home with little or no time to cook or for your family to gather quickly on their own.  Just open the refrigerator and toss together this light, healthy nutritious meal.

Use a simple dressing, your own favorite or no dressing at all.  It's that good. 

Enjoy!

Other dishes I've made using quinoa that you might enjoy are:

Black Quinoa Asian Slaw
Quinoa with Roasted Vegetables
Grilled Swordfish Kebobs with Black Bean, Corn and Quinoa Salad

Black Quinoa Asian Slaw

One of my favorite places to grocery shop is Whole Foods Market.  Everything they have in my opinion is incredible.  Walking into the produce section is like walking into a carnival of bright, fresh, fruits and vegetables stacked neat and clean but in perfect view and reach for everyone.  With samples galore and the friendliest staff ever. 

Of course, you do pay a premium for the quality but it's worth it to go when you can.

The other day I arrived just after the lunch hour.  I was starved having not had anything to eat since 6:30am.  I looked at the soups and although it was chilly out I felt like something light and refreshing.  I headed over to the prepared foods section and their Black Quinoa Asian Slaw caught my eye.  It was positively stunning with the black balancing the bright vegetables and fruit mixed in.  The woman behind the counter said it was delicious so I tried it.  AMAZING!!!!

Of course after coming home I looked at the ingredients and then got online to see if that recipe was posted anyplace.  I found it!  I went back out to Whole Foods to get some Black Quinoa and the other ingredients.  I had the regular pale quinoa but the black made this dish stand out. 

A simple dish to prepare and packed with nutrients.  Did you know: 

• Quinoa is the only grain that is a complete protein, with all eight essential amino acids 
• Has a rich color and unique texture, adding value to any plate. 
• Has an earthy somewhat nutty flavor and crunchy texture 
• It's been called the "Mother Grain" by the ancient Incas, and a staple in their diet
• Quinoa is Kosher
• Perfect addition to all cuisines and vegetarian dishes
• High in potassium which helps control blood pressure
• Wheat and gluten free which is great for those suffering with celiac disease or wheat allergies
• Low on the glycemic index, which means it won't spike blood sugar levels because it enters our bodies at an even rate keeping us full longer
• High in fiber

Note: Some caution must be taken however, when prepping your quinoa. Because the grains are covered with "Saponin"  a naturally occurring chemical compound common to plants, you must be careful to remove it.  (Saponin functions as a natural pest control by being virtually unpalatable, preventing birds and insects from eating it).   If not removed (by simply rinsing it well under water in a fine mesh sieve prior to cooking), it will taste bitter and can have minor toxic effects, causing stomach aches and sometimes vomiting. A good rinse before cooking (being sure the water runs clear) and even after will insure that all the Saponin is removed. Leaving you with a healthy, nutritious and delicious grain to eat.

Black Quinoa Asian Slaw
serves 10-12

Ingredients

• 8 oz  Black Quinoa
• 2 c. water
• 4 oranges, segmented
• 2 c. red cabbage, shredded
• 1 c. snap peas, bias cut
• 1 c. carrots, shredded
• 1 c. scallions, bias cut
• 1 mango, small dice
• 1/2 c. fresh cilantro, rough chopped
• 2 T fresh ginger, minced
• 1/2 c. orange juice, reserved from orange segment
• 1 t Sriracha sauce
• 1/4 c. rice wine vinegar
• 1/4 c. sesame oil
• sesame seeds to garnish, toasted
  

Directions

1. Rinse Black Quinoa under cold water until water runs clear. Place Black Quinoa in boiling water and simmer for 12-15 minutes. Rinse again.
2. In a small bowl combine orange juice, rice wine vinegar and ginger. Slowly whisk in sesame oil to create an emulsion. Set aside to incorporate flavors in dressing.
3. In a large bowl combine Black Quinoa, red cabbage, snap peas, carrots, scallions,mangos, and cilantro.
4. Fold in dressing and let chill in fridge until ready to serve.  To serve, garnish with toasted sesame seeds if desired.

I think this is delicious on it's own but would be a great addition to any meal as a side dish or with chicken or fish added to it.

Beautiful, Nutritious and Delicious!

Here are more Quinoa recipes you might like to try.

ENJOY!!!

Quinoa with Roasted Vegetables

Tonight I was in the mood for some fresh fish and veggies but my husband just felt like a Roasted Chicken from the grocery store and a salad.  So I picked that up for him and roasted myself some fresh veggies with Quinoaand decided to forget the fish. 

I just didn't feel like anything heavy but something light and healthy.   When I was at the store I looked to see which vegetables looked their best.  I decided on eggplant, butternut squash, baby tomatoes and spinach and then for the protein I thought I'd make a batch of quinoa which contains 6 grams of protein.

There really isn't much of a recipe.  It's just simply boiling 2 cups of water and adding 1 cup of well rinsed quinoa to the boiling water.  After it returned to a boil, I turned the heat down to a simmer and I covered the pot for about 15 minutes.  I then turned off the heat and let it set for another 15 minutes to absorb the rest of the liquid and give the quinoa time to fluff up.

In the meantime, while the quinoa was cooking I washed the tomatoes, butternut squash and eggplant.  I cut the squash and eggplant into cubes and placed all 3 vegetables together, mixed with some olive oil on a foil lined cooking sheet.  I then placed the vegetables into a 450F degree oven for about 20 minutes or until all were tender, then drizzled the veggies with a chiffonade of basil.  I cooked my vegetables on convention/bake, so if you are just baking it would probably take closer to 30 minutes.

When the veggies were just about done I rinsed a 10 oz. package of spinach and put it into a pot (with just the droplets of water clinging to the spinach leaves), to cook for all of 4 minutes.  Just enough to wilt them and keep their bright green color.

At this point I placed a fistful of quinoa into a bowl and topped it with the roasted veggies and spinach.  

After eating this dish I was totally satisfied and full.  The protein in the quinoa really helps to fill you up while providing so many nutrititional benefits.

A simple yet satisfying meal.  If you're looking for something light, nourishing and delcious try making this dish. Of course feel free to substitute with the vegetables of choice.

Enjoy!

Grilled Swordfish Kebobs with Black Bean, Corn & Quinoa Salad

Quinoa has been called the Complete Protein Nutrient Powerhouse because it's packed with all 8 essential amino acids, plus vitamins and minerals.  In addition its:

• high in potassium which helps control blood pressure
• wheat and gluten free which is great for those suffering with celiac disease or wheat allergies
• low on the glycemic index, which means it won't spike blood sugar levels because it enters our bodies at an even rate keeping us full longer
• high in fiber
• has a light fluffy texture and nutty flavor which makes this incredible grain delicious as well.

Quinoa is just now starting to gain its popularity.  With 3-9 foot Magenta stalks varying in color from red, orange, purple, green , black and yellow they grow in abundance.  Not needing much irrigation or fertilizer and the abiltiy to grow in poor soil makes this grain a "super crop" for it's potential to feed the poor and hungry of the world.

Some caution must be taken however, when prepping your quinoa.  Because the grains are covered with "Saponin" which prevents insects for eating it, you must be careful to remove it.  If not removed (by simply rinsing it well under water in a fine mesh sieve prior to cooking), it will taste bitter and can have minor toxic effects, causing stomache aches and sometimes vomiting.  A good rinse before cooking and even after will insure that all the Saponin is removed.  Leaving you with a healthy and delicious grain to eat.

So with all these nutritional benefits I like to try and come up with some Quinoa recipes that I think my family will enjoy.  What could be better than a light, healthy meal that completely nourishes your body and leaves you feeling full and satisfied after eating?  Quinoa!


With that in mind the other evening I made Grilled Swordfish Kebobs on my Firewire Grilling Skewers (keep watching for my Firewire Grilling Skewer giveaway- coming soon) with a Black Bean, Corn and Quinoa Salad.  Not only was it delicious but very colorful!

Here's the recipe, I hope you enjoy it!

Grilled Swordfish Kebobs with Black Bean, Corn & Quinoa Salad
serves 4 as an entree

Ingredients:

4 (6 oz) pieces of Swordfish
olive oil
salt and pepper

Ingredients for Dressing:

2 tbsp. fresh lime juice
3 tbsp. white vinegar
2 tbsp. minced fresh cilantro
1/4 tsp.  Aji Amarillo Paste


1/4 tsp. dried oregano
1/2 tsp kosher salt
1/2 tsp. fresh ground pepper
1/2 cup extra virgin olive oil

Ingredients for Salad:

1/2 cup quinoa
1/4 tsp. kosher salt
1 cup drained cooked black beans, or purchased (rinsed)
2/3 cup thawed frozen corn kernels
1 tomato, seeded and finely diced
1 small orange bell pepper, seeded and finely diced

To grill the swordfish kebobs: (Grill the kebobs after the salad is put together with the exception of the dressing).
Cut swordfish into large bite size chunks and place on firewire grilling skewers (or other skewers). Drizzle with olive oil to coat kebobs, adding salt and pepper.  Place on preheated grill and grill approximately 5-7 minutes, then flip for another 5 minutes.  Try to leave some spacing in between each kebob so that the centers can cook evenly with the rest of the fish.

To make the dressing:
In a bowl, whisk together the lime juice, vinegar, cilantro, aji paste, oregano, salt and pepper.  Add the olive oil in a thin stream, whisking constantly until smooth and emulsified.  Set aside.

In a saucepan over medium-high heat, combine the rinsed quinoa and 1 1/2 cups water.  Stir in the salt.  Cover and bring to a boil, then reduce the heat to low and simmer until the quinoa is tender and all the water has been absorbed, about 10 minutes.  Transfer the quinoa to a colander and rinse under cold running water.  Drain thoroughly, then transfer to a large nonreactive* bowl. 

Add the black beans to the bowl with the quinoa.  Pat the corn dry with paper towels and add to the bowl, alnog with the tomato and bell pepper.

At this point place the swordfish on the grill and cook as directed above.  Once cooked, add the dressing to the Quinoa Salad.  Place in the center of a large platter with the swordfish surrounding.  Serve.

Enjoy! 

*Note: 
A nonreactive bowl is made of non-porous material the does not alter or add a flavor to or change the color of a food being prepared. Stainless steel, glass, enamel, and glazed ceramic are examples of non-porous materials that do not adversely affect the taste and appearance of foods such tomatoes or citrus fruits that are high in acidic content and may react with absorb components of porous subtances.

Don't forget my Polder Cooking Thermometer Giveaway., ending this week.  This is the greatest tool for perfectly grilled foods. All you have to do is enter yoir name here before it's too late:
http://in-homeculinaryclasses.blogspot.com/2011/03/fantastic-giveaway-just-in-time-for.html

Healthier Eating in 2011!

We all know that eating an abundance of fresh fish, fruit and vegetables plus daily exercise is the best way to live a healthy lifestyle. However, for many it's a hard thing to do. We're well aware that fruits and vegetables contain disease-fighting phytochemicals and antioxidants, but most people do not realize whole grains are often an even better source of these key nutrients.

Whole grains have some valuable antioxidants not found in fruits and vegetables, as well as B vitamins, vitamin E, magnesium, iron and fiber.

The medical evidence is clear that whole grains reduces the risks of heart disease, stroke, cancer, diabetes and obesity. Few foods can offer such diverse benefits.

People who eat whole grains regularly have a lower risk of obesity, in addition to lower cholesterol levels.

Because of the phytochemicals and antioxidants, people who eat three daily servings of whole grains have been shown to reduce their risk of heart disease by 25-36%, stroke by 37%, Type II diabetes by 21-27%, digestive system cancers by 21-43%, and hormone-related cancers by 10-40%.

Not a fan of whole grains? Well guess what? Most of us weren't years ago either but my family switched a long time ago. At first my kids were like why does the rice taste different, why is the pasta brown? Although we try to limit the amount of carbs that we eat, when we do it's in whole grain form.

Honestly, it's simple to make the switch. Switching to whole grains and other foods can give you more nutrition, more whole grain fiber and overall better health.

Here's a few easy tips to make that change over. I know you can do it. Think of it as the new and healthier you in 2011!









EAT HEALTHY WITH THESE EASY SWITCHING TIPS

Switch your breakfast cereal - Choose a whole-grain cereal: oatmeal , Cheerios, etc.










Switch white rice for brown rice - White rice has little nutrition. The action is all in the germ and kernel, which are removed from brown rice to make it white.
















Switch out rice for barley - Select whole or hull barley (with the bran intact) rather than the prettier pearled or hull-less barley. Why? Barley is even more nutritious than brown rice. It has even more dietary fiber and protein, and is rich in copper, iron, magnesium, manganese, phosphorus, potassium and selenium and zinc; plus vitamin B6, folate, niacin, riboflavin.

Switch white potatoes for sweet potatoes - Use sweet potatoes in all of your potato recipes: baked, French fried (try baked sweet potato fries), potato salad, etc. Sweet potatoes are a nutritional powerhouse, filled with dietary fiber, complex carbohydrates, protein, vitamins A and C, iron and calcium. Substitute mashed sweet potatoes or mashed cauliflower for mash white potatoes.

Switch your pasta to whole wheat - Given how much pasta Americans eat, this is one of the easiest ways to get more whole grain into our diet.

Switch your bread, bagels and crackers to whole wheat/whole grain varieties - If you can’t find whole grain crackers in your supermarket, you’ll find them at Whole Foods and other natural food markets—where you’ll also find whole grain hot dog and burger buns. Another very simple and healthy switch.

Make a bean dish at least once a week.













Make quinoa (one of the healthiest foods in the world) twice a week: as a side, in a salad, etc.

Try farro (spelt), another delicious whole grain.

Serve bean dip or hummus instead of mayonnaise and sour cream based dips. If you want a creamy dip, switch mayo and sour cream for fat-free Greek yogurt.

Snack on popcorn (a whole grain), tortilla chips (whole grain) and whole wheat pretzels instead of white-flour pretzels and potato chips.

Switch conventional potato chips for sweet potato chips.

Serve corn chips (whole grain) and whole-grain pretzels instead of potato chips.

Cook more of these whole grains: amaranth, barley, black/brown/red rice, buckwheat (kasha), bulgur (cracked wheat used to make tabbouleh), corn or cornmeal (including polenta), farro (spelt), kamut (khorasan wheat), millet, oats (oatmeal, whole or rolled oats), popcorn, quinoa, rye (whole), teff, whole wheat and wild rice.

It's really quite simple!

Of course, when snacking it's always best to make healthy choices. It's better to have fresh veggies and a healthy dip instead of chips. But if chips is the snack of choice make it whole grain.

Most of all do yourself a favor in 2011. By making healthier food choices you'll have an abundance of energy that you never knew you had and your body will be thanking you for how incredibly wonderful it feels.

If you'd like to learn some healthy recipes for the New Year contact me to sign up for my Mediterrean Feast in-home culinary class or for one or more of my Light and Fit class menus.

I Wish You a Happy and Healthy New Year!