Want a quick meal that is delicious and nutritious? Consider substituting quinoa (pr: KEEN wah) for rice in this simple dish.

Quinoa is a seed-like grain rich in protein and essential amino acids, including lysine. One cup of quinoa provides more protein than a medium-sized chicken egg. That same cup of quinoa is low in cholesterol but high in phosphorous, magnesium, and manganese with healthy amounts of iron, copper, and zinc, providing nearly half the daily minimum. These essential minerals are used by your body to produce antioxidants to eliminate the free radicals that cause cellular damage to your body.

In addition to the nutritional properties, quinoa is easily digested which allows your body to more easily absorb all the great vitamins it provides. It is a good source of insoluble fiber, helping with detoxification by sweeping your intestines clean. Those who are gluten sensitive will be psyched to know quinoa is gluten-free.

On a more practical level, it tastes great, with a slightly nutty flavor. You cook it like rice, with a 2:1 ratio of water to quinoa (by volume). As with rice, eat it plain, or mix it with dried fruit, sauteed veggies, nuts, or with honey for breakfast.

Here’s a quick recipe that combines the flavor and nutritional benefits of quinoa with sweet potatoes (rich in Vitamins A and C, calcium, folate, and beta-carotene), onions and peppers with a dash of spice from India for a delectable side dish or easy to reheat meal on the run.

Quinoa Hash

While the quinoa is cooking, cut up the sweet potatoes into small, cubes for fast frying and saute them with the diced onion, chopped bell pepper and crushed garlic gloves. For healthy results saute them in coconut or hemp oil, or at least olive oil. Refrain from using vegetable oil.

When the quinoa is done, stir in the sauteed veggies and sprinkle liberally (to taste) with curry powder, a few dashes of salt, and if you have it, a pinch of saffron. Eat it while it’s hot. Makes excellent, easy to reheat leftovers that taste just as good the second time around.

To your health,

Coach Jim

© 2012

This entry was posted on June 12, 2012 at 2:51 pm. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

Posted in Healthy Food Menu by Jim Kaspari 1 Comment