05/21/2022
Quinoa!!! Oh, how I love it so! You can serve it sweet or savory; it has countless possibilities. While lumped into the grain family because of how it is cooked, it is really a seed and its nutritional profile is impressive. It offers high amino acid content; in fact, it has all 9 amino acids in it, making it a complete protein. Just one cup of quinoa has 8 grams of protein. It is gluten-free and easy to digest, and is rich in B vitamins, iron, zinc, magnesium and calcium. It is good for endurance, strengthens the kidneys and heart, and reduces inflammation. Given its simple flavor profile, it just absorbs the flavors of whatever you add to it.
Here is one of my favorite lunch dishes for Cade – the Mediterranean Quinoa Bowl.
Ingredients for the bowl:
1 cup of cooked quinoa (be sure to rinse the quinoa in a grain strainer, or any strainer lined with paper towel, beforehand to remove the saponin, a bitter compound naturally present in it)
½ cup of chick peas
¼ cup of diced cucumbers
¼ cup of sliced cherry tomatoes
¼ cup of chopped parsley
I also like to add red onion, bell peppers and fresh basil.
Ingredients for the dressing:
¼ cup of tahini (rich in Vitamin D and a healthy fat)
The juice of 1 lemon
1 tbsp of red wine vinegar
2 chopped garlic cloves
¼ cup chopped fresh basil
1 tsp fresh oregano
1 tsp dried thyme
Salt and pepper to taste
3-5 tbsp filtered water based on the consistency you prefer
Directions:
Rinse the quinoa and bring to a boil with 2 cups of filtered water. Reduce to a simmer and cover with a lid for 25 minutes. Cool and fluff the quinoa with a fork.
While the quinoa is cooking, chop your fruits and herbs for the bowl.
Work on your dressing, simply adding the ingredients together in a bowl and mixing them.
Once the quinoa has cooled, add it to a large bowl, add the chopped fruits and herbs, the chick peas and the dressing. Toss and enjoy.
