April 16th, 2013 by quinoadiettips
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Quinoa was the ancient sacred food of the Incas, warriors could survive only on quinoa for days. More and more people start quinoa diet. Why? Because it’s really good for your body. It is gluten free and a fantastic source of protein – vegetable protein. It is really easy to digest and it can be used in soups, casseroles, stir fry dishes and in salads too.
The quinoa contains so called slow releasing carbohydrates that are good for your body and satisfies your hunger for longer. If you are a vegetarian or a vegan you can still use quinoa as a part of your diet. Even diabetics can eat is because you can maintain the correct blood sugar levels for longer. It is good to eat quinoa because it is cholesterol free and when you follow a quinoa diet it will help you to reduce your cholesterol level too.
An amazing super diet food that you can buy anywhere and prepare with anything.
Quinoa has another benefit in that it is an alkaline food. It means that it helps the blood maintain a healthy pH level. Many people think that quinoa is a grain but it is not – although it looks like one. It is actually related to the spinach and beet families.
There are so many benefits that quinoa actually has, it can change your life. Of course you need to eat quinoa with raw or cooked vegetables, or even with meat but don’t mix this super diet food with processed food. It is really easy to prepare, it’s tasty; even kids love it too.
If you want to maintain a balanced diet you have to start quinoa diet. You will become healthier, slimmer and you will have more energy too.
May 9th, 2013 by quinoadiettips
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This is a perfect spring or summer salad, it’s citrusy, full of vitamins and protein-packed ingredients. You really should try this at home:
- 1/4 cup finely chopped green onions $
- 2 teaspoons grated blood orange rind
- 1 teaspoon grated lemon rind $
- 2 tablespoons blood orange juice
- 1 tablespoon fresh lemon juice $
- 2 teaspoons finely chopped cilantro $
- 1/4 teaspoon salt
- 1/4 teaspoon ground coriander
- 1/4 teaspoon ground cumin
- 1/4 teaspoon paprika
- 3 tablespoons extra-virgin olive oil
- 1 cup uncooked quinoa
- 1 3/4 cups water
- 1/2 teaspoon salt, divided
- 1 cup blood orange sections, chopped (about 4 medium)
- 1 cup diced peeled avocado $
- 6 whole kumquats, seeded and sliced
- 2 medium beets, cooked and cut into wedges
- 1. To prepare dressing, combine first 10 ingredients in a medium bowl, stirring with a whisk. Gradually add oil, stirring constantly with a whisk. Set aside.
- 2. To prepare salad, place quinoa in a fine sieve, and place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice. Drain well.
- 3. Combine 1 3/4 cups water, quinoa, and 1/4 teaspoon salt in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer for 10 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Combine quinoa, remaining 1/4 teaspoon salt, blood orange sections, avocado, and kumquats in a large bowl, tossing gently to combine. Add dressing; toss gently to coat salad. Spoon 1 cup salad onto each of 4 plates; top each serving with about 1/2 cup beets.
April 17th, 2013 by quinoadiettips
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You love sweets but you don’t want eat sugar. Well, I have some good news for you. These cocoa baked quinoa bars are 100% guilt free and very easy to bake. They actually look like brownies. Check out this great recipe (thanks to Sugar-Free Mom):
- 1/2 cup raw almonds*
- 1-1/2 cups almond milk*, unsweetened (or milk of choice)
- 1 cup pitted dates
- 2 cups cooked quinoa
- 1/4 cup chia seeds
- 1/4 cup applesauce*, unsweetened
- 1/3 cup cocoa powder, unsweetened
- 1/4 teaspoon salt
- 1/4 cup flaxseed meal*
- optional: 1/2 teaspoon liquid chocolate stevia, 1/4 cup chocolate chips, 1/2 cup sunflower seeds, chopped nuts, shredded coconut, dried chopped fruit
* Make this nut free by removing the almonds and using milk of choice, increase flax and applesauce to 1/2 cup. Bake as recipe follows.
Preheat oven to 350 degrees. Chop your almonds in your blender or food processor. Add your pitted dates and almond milk in a high powdered blender or food processor (slowly, a few at a time). Add chia seeds, applesauce, cocoa and salt and blend until smooth. Transfer to a bowl and add your cooked quinoa and flaxseed meal. Prepare an 8 by 8 baking dish with nonstick cooking spray or use parchment paper. Place your cocoa quinoa mixture into the prepared dish and spread evenly. Add optional toppings. Bake for 45 -60 minutes or until firmly set on top. Mine were perfect at 45. Let cool for 30 minutes before cutting into 12 squares. Keep refrigerated or wrap in plastic wrap and freeze.
April 4th, 2013 by quinoadiettips
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Yes you read it right you can bake quinoa cupcakes they’re not that complicated that you might think.
They look beautiful and taste even better. You can even give them to your children because it’s a really healthy snack.
Let’s check out the recipe:
- 1 and ½ cup quinoa flour (grind your own in a coffee grinder on a “fine” setting)
- 1 cup unsweetened applesauce
- 1 cup unsweetened non-dairy milk
- ¾ tsp. xanthan gum
- 6 pitted medjool dates, soaked in 1/2 cup hot water
- ½ cup coconut oil
- 3 TBSP maple syrup (vegan and gluten-free)
- 2 TBSP apple cider vinegar
- 1 TBSP vanilla extract
- 1 vanilla bean
- 1 tsp. baking soda
- ½ tsp. salt
- Pre-heat oven to 325 Degrees F. Fill a large muffin pan with 12 paper cupcake liners (they hold moisture better than foil or silicon). Lightly oil liners.
- Soak medjool dates in 1/2 cup hot water for about ten minutes.
- Meanwhile, combine quinoa flour, xanthan gum, baking soda, and salt in a large bowl.
- In medium bowl, mix together applesauce, non-dairy milk, apple cider vinegar, and vanilla extract. Split open the vanilla bean with a knife and scrape the seeds out of the inside. Add to the liquid ingredients.
- To create a syrup, blend the medjool dates and their soaking water. I used my immersion hand blender. Add the semi-firm coconut oil and blend until it’s completely combined. Add oil-date mixture to the wet ingredients and stir well.
- Add the wet ingredients to the dry and stir well. Batter consistency is important. You want it to be pourable and fairly wet.
- Drop by 1/3 cup into cupcake liners.
- Cook for 30 minutes, or until a toothpick inserted comes out clean.
Nutrition information: Serving Size: 1 cupcake. Calories: 250,Carbohydrates: 26.8g, Fiber: 2.8g, Protein: 3.6 g, Fat:15.1 g
Maple Coconut Frosting
Frosts: About 22 cupcakes
- Two 15 ounce cans of Extra Thick Coconut Milk (I use Trader Joe’s with xanthan gum and no sweetener added)
- 5 TBSPs plus 1 tsp. Grade B, 100% pure organic maple syrup (vegan and gluten-free)
- Refrigerate coconut milk for 24 hours. Open the bottom of the can with a can opener and pour out the coconut water and save for smoothies. Scoop out the remaining cream. It should be about a cup of very thick white cream. Place it in a glass bowl.
- Lightly whip with a hand blender on low or medium low setting. Add maple syrup and whip just to blend.
- If your cream begins to get choppy rather than creamy, it is too warm. Stick it in the freezer for 30 minutes, and re-whip.
- Frost cupcakes with a piping bag or knife. You’ll have some frosting leftover. Freeze any leftovers and re-whip when ready to use.
- Store cupcakes in the refrigerator. Best served at room temperature.
Nutrition information: Serving Size: 1.5 tablespoons, Calories: 25.8,Carbohydrates: 3.5 g, Fat:1.21g
Nutrition information for 1 cupcake with 1.5 tablespoon frosting: Calories: 275.8, Carbohydrates: 30.3g, Fiber: 2.8g, Protein: 3.6 g, Fat:16.31 g
Source: Part Time Health Nut
March 21st, 2013 by quinoadiettips
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Breakfast is probably the most important meal of the day so you need something that is healthy and fuel for the day.
Why not start your day with Quinoa Power Porridge, it’s a simple meal and it’s also very easy to cook.
I’ve already added 2 quinoa porridge recipes to my blog but they’re all different – Quinoa Coconut Porridge and Quinoa Porridge with Banana
Thank you Teresa Cutter, the healthy chef for this amazing recipe
- cup (milk) your choice of seed, dairy, soy or almond milk
- 1/2 cup quinoa (see note)
- 2 apples, chopped or grated with skin
- ½ teaspoon ground cinnamon
- 1 teaspoon vanilla extract
- 1 tablespoon ground linseed (flaxseed) or LSA (linseed, sunflower seed, almonds)
Rinse quinoa under cold running water.
Combine with the water in a pot and bring to the boil.
Reduce the heat – cover and cook for 10 minutes until soft.
Add milk, apple, cinnamon, seeds and vanilla.
Cook for 5 minutes until creamy – add more milk if needed for a creamier texture.
Spoon into serving bowls and enjoy.
Serving Tip: Top with a little extra fruit like sliced banana or use fresh or dried figs or prunes.
Nutrition per serve made with low fat milk
Protein: 8.3 g
Carbs: 38 g
Total fat: 3.2 g
Saturated: 0.1 g
Fiber: 6.2 g
HOW TO STORE AND PREPARE QUINOA: Store quinoa in an airtight container. It will keep for a longer period of time, approximately three to six months, if stored in the refrigerator. Cooked quinoa seeds are fluffy with a delicate nutty flavour. Wash quinoa seeds well under cold water in a fine mesh strainer, gently rubbing the seeds together with your hands. To ensure that any saponins have been removed, taste a few seeds. If they still have a bitter taste, continue the rinsing process. While the processing methods used in the commercial cultivation remove much of the saponins that can coat quinoa seeds, it is still a good idea to thoroughly wash the seeds to remove any remaining saponin residue.
To cook the quinoa, add one part of the seed to two parts water in a saucepan. After the mixture is brought to a boil, reduce the heat to simmer and cover – just like you would rice. It takes about 15 minutes to cook and you will notice that the seeds have become translucent. Allow to rest for 5 minutes before enjoying.