To like quinoa is to love quinoa

           

Here at Pampering4life blog we like to keep you updated on all recent health crazes and super foods so here is the next big thing, quinoa! This healthy ingredient may be masquerading as a grain, but it is actually the seed of the Chenopodium, or Goosefoot plant. So what is all the fuss about this extremely tiny seed? Well we will tell you! Quinoa is gluten free, highly nutritious, and is the only plant-based protein to contain the nine essential amino acids. Amino acids cannot be produced in great enough quantities by the body, so they must come from food. This high amount of proteins makes the seed ideal for vegetarians. This is seed is also a great alternative from gluten-free carbohydrates for the gluten-intolerant and celiacs. Quinoa is also great for those suffering from migraines; it is a source of magnesium, which relaxes blood vessels.

 

Quinoa is also not fattening, which is something I know we are all looking for in a new food. There are only 172 calories per ¼ cup dry  (24 calories from protein and only 12 from sugars, the rest are complex carbohydrates, fiber and healthy fats! Quinoa contains almost twice as much fiber as most other grains. Fiber helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber also lowers cholesterol and glucose levels. Quinoa contains iron and iron can keep your red blood cells healthy and is the bases of hemoglobin formation.

 

Quinoa is high in Riboflavin, which improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells. It is clear there are countless health benefits of this tiny seed!

 

Here are some tips when it comes to actually eating and cooking quinoa once you decide to introduce it into your diet! Always rinse quinoa. Place quinoa in a strainer, then run cold water over it until the entire soapy residue has been washed away. You can taste the seeds; if they still have a bitter taste, run more cold water over them. Use quinoa flour in your gluten-free baking! Even the leaves of the quinoa plant are edible; they taste similar to spinach. The benefits of quinoa are endless be sure to pick them up in the store today!

          

 

 

 

Pampering4life Healthy Recipe: Healthy Pumpkin Protein Cookies

Want to enjoy a healthy treat for the holidays? Holiday time just wouldn't be the same without an abundance of pumpkin-flavored treats, and this recipe allows you to indulge in them without feeling guilty. Made with vanilla protein powder, these spicy pumpkin cookies are perfect for a quick breakfast or afternoon snack.

Ingredients

1 c. pumpkin puree
1/4 c. applesauce
1/2 tsp. cinnamon
1/2 tsp. pumpkin pie spice
1/4 c. vanilla protein powder
1 tbsp. agave nectar
1 tbsp. molasses
1 tbsp. cinnamon
2 c. rolled oats
1/2 c. raisins                                   

 
Directions:
Preheat oven to 300 degrees. Combine ingredients in a bowl, stirring until well combined. Drop cookies onto baking sheet and press down. Bake for 15-20 minutes.  Makes 12 cookies

Pampering4life Healthy Eating Series: Tempeh Croutons

Prep Time:

10 minutes

Cooking Time:

45 minutes

Yields:

4 servings

Ingredients:

1 package tempeh
1/2 cup olive oil
1/2 cup apple cider vinegar
2 tablespoon shoyu

Directions:

1. Slice tempeh into bite-size cubes.
2. In a bowl, mix together the oil, vinegar and shoyu.
3. Add tempeh and mix well.
4. Place tempeh in a baking dish or on a cookie sheet and bake at 325 degrees until golden brown, about 45 minutes.
5. Let cool and serve in your favorite salad.

You can find this and a host of other healthy recipes at my website http://www.nutritionyoudesign.com

Pampering4life Healthy Eating Series: Garden Medley

Millet Garden Medley

 

Millet Garden Medley

Serves 6

Carrots, parsnips, kale and sweet potatoes combine with kidney beans, chickpeas and millet to make a hearty meal. Vary the vegetables, selecting your seasonal favorites for this flavorful garden medley. Millet, a tiny, round, golden grain, turns light and fluffy when cooked and is simple to prepare.

Ingredients

1 cup dried kidney beans
1 cup dried chickpeas
2 tablespoons extra virgin olive oil
2 cloves garlic, chopped
1 large yellow onion, chopped
1 carrot, chopped
1 rib celery, chopped
2 parsnips, chopped
1 teaspoon chile powder
6 cups vegetable broth
2 cups chopped kale or collard greens (tough stems and ribs removed)
1 cup fresh or frozen corn
6 fingerling potatoes, halved
5 plum tomatoes, cored and chopped
2 medium sweet potatoes, peeled and chopped
1 small head broccoli, trimmed and cut into florets
Salt and pepper
1 cup dried millet
3 cups water
4 green onions, sliced

Method

Carefully pick through kidney beans and chickpeas to remove any small stones or debris and rinse well. Transfer to a large bowl, cover by 3 inches with water, cover and set aside at room temperature for 8 hours or overnight; drain and rinse well.

Heat oil in a large pot over medium high heat. Add garlic, onion, carrot and celery and cook until onion is translucent, about 5 minutes. Add parsnips, cook 2 minutes more, then stir in chile powder and cook for 1 minute. Stir in broth, beans and chickpeas and bring to a boil. Reduce heat, cover and simmer for 1 hour. (Check about half way through and add enough water just to cover, if necessary.) Add kale, corn, fingerling potatoes, tomatoes, sweet potatoes, broccoli, salt and pepper and bring to a boil. Cover and simmer until beans and vegetables are tender, about 1 hour more.

Meanwhile,rinse millet in running water for about 1 minute; drain well and transfer to a medium pot. Cook over medium heat, stirring frequently, until millet is dry and fragrant, but not browned, about 5 minutes; transfer to a bowl and return pot to the heat. Add water and bring to a boil. Add millet and salt, return to a boil then cover and simmer until liquid is absorbed, 20 to 30 minutes. Set aside off of the heat for a few minutes, then uncover and fluff with a fork.

Spoon stewed vegetables over millet and garnish with green onions.

Nutrition

Per serving: 540 calories (80 from fat), 9g total fat, 1g saturated fat, 0mg cholesterol, 1030mg sodium, 97g total carbohydrate (21g dietary fiber, 14g sugar), 21g protein

Pampering4life Healthy Eating Series:Whole Wheat Pasta and Veggies

Makes 2 servings

Carrots, celery and greens make tasty additions to this quick tomato sauce with Italian spices. The nuttiness of whole wheat pasta adds to the deep flavors of the dish. You'll be eating dinner in no time!

Ingredients

4 ounces whole wheat pasta
1/4 cup chopped onion
1/4 cup water or low-sodium vegetable broth
1/4 cup chopped carrots
1/4 cup chopped celery
3 cloves garlic, minced
1 cup finely chopped Swiss chard or kale
1 (14.5-ounce) can no-salt-added diced tomatoes, about 1 3/4 cups
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes
Nutritional yeast (optional)

Method

Cook pasta according to package directions, reserving 1/4 cup pasta cooking water.

Heat a large skillet over medium heat until hot. Add onion and cook, stirring frequently, about 3 minutes or until beginning to stick to pan. Add water, carrots, celery, garlic and Swiss chard and cook 5 minutes or vegetables are tender. Stir in tomatoes, basil, thyme and red pepper. Bring to a boil.

Reduce heat to low and simmer 5 to 7 minutes or until vegetables are very tender and sauce is thickened. Stir in reserved pasta cooking water and heat through, then stir in pasta. Serve with a sprinkle of nutritional yeast, if using.

Nutrition

Per serving: 280 calories (15 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 150mg sodium, 59g total carbohydrate (10g dietary fiber, 11g sugar), 10g protein

Pampering4life Healthy Eating Series: Chicken with Grilled Peach and Chipotle Salsa

A great way to get your daily servings of your fruits and vegetables is to get creative with your meals. This recipe is fresh and light with an easy way to enjoy eating a delicious fruit like peaches.You will be amazed at just how much eating healthy is fun. Enjoy!

Juicy peaches are grilled and then tossed with smoky chipotles in adobo in this delicious summery salsa, which is also perfect with pork chops or grilled fish.

Ingredients

5 ripe peaches, pitted and quartered
Salt and pepper to taste
1 chipotle pepper in adobo plus 1 to 2 teaspoons adobo sauce
2 green onions, thinly sliced
1/4 bunch cilantro, chopped
4 boneless, skinless chicken breasts
1 tablespoon olive oil
1/2 teaspoon ground cumin

Method

Preheat grill. Season peaches with salt and pepper, transfer to grill and cook, turning occasionally, until just blackened, 6 to 8 minutes total. Transfer to a plate, set aside to let cool then roughly chop and transfer to a bowl. Add chipotle pepper, adobo sauce, green onions, cilantro, salt and pepper and toss gently to combine. Set salsa aside.

Toss chicken with oil, cumin, salt and pepper and transfer to grill. Cook, flipping once, until just cooked through, 8 to 10 minutes. Transfer to a platter, spoon salsa over the top and serve.

Nutrition

Per serving (about 9oz/267g-wt.): 230 calories (50 from fat), 6g total fat, 1g saturated fat, 29g protein, 15g total carbohydrate (3g dietary fiber, 1g sugar), 70mg cholesterol, 610mg sodium

Pampering4life Healthy Eating Series: Honey Soy Grilled Salmon with Edamame

Looking for something special to eat with less calories? How about that gourmet dinner with a cook time of only 15 minutes or less? Below you can enjoy a delish salmon dinner with all the trimmings with less calories and cook time. This recipe is provided by the food network and it is very tasty and quick to make for the whole family. Try it and you will surely love it.

Notes

The natural richness of salmon and it's high amount of Omega-3's makes it a great choice for a healthy meal that doesn't need much added fat. By stuffing a mixture of fresh herbs into the fillets, through a pocket, the fish is infused with bright flavors. A light glaze during the cooking process is the final touch.

Ingredients

• 1/4 cup packed cilantro leaves
• 2 scallions
• 2 teaspoons vegetable oil
• 1 teaspoon grated ginger
• Kosher salt and freshly ground pepper
• 4 center cut skin-on wild salmon fillets, about 6 ounces each
• 2 teaspoons fresh lime juice
• 2 teaspoons low-sodium soy sauce
• 2 teaspoons honey
• 1/4 teaspoon black sesame seeds
• 1 1/3 cups cooked edamame
• Lime wedges, optional garnish

Preheat the grill over medium-high direct heat. Oil the grill grates. Finely chop the cilantro and scallion and mix in the oil and ginger. Season with salt and pepper.

Cut two 3-inch long slits through the skin lengthwise on the bottom of the salmon fillets, going about halfway into the salmon. Evenly stuff the slits with the herb mixture. Season the fish with salt and pepper.

Stir together the lime juice, soy and honey until smooth. Place the salmon, skin side up, on the grill and cook until well marked, 3 to 4 minutes. Turn the salmon and continue to cook, brushing the tops with the sauce, until the fish is cooked through, about another 3 to 4 minutes. Transfer to a serving plate and sprinkle the tops with the sesame seeds. Serve with edamame and lime wedges.

Broiler directions: Position an oven rack so that a baking sheet set on the rack is about 4-inches below the heat source. Preheat the broiler. Prepare the salmon as above and place the fillets, skin down, on a foil lined baking sheet coated with cooking spray. Broil, basting 3 to 4 times with the sauce, until just cooked through, about 6 to 7 minutes.


Nutritional analysis per serving (analysis not including optional lime wedges)

Calories 345; Total Fat 15g (Sat Fat 1.8g, Mono Fat 4.1g, Poly Fat 5.8g) ; Protein 39g; Carb 10g; Fiber 3g; Cholesterol 93.5mg; Sodium 306mg