Quinoa. It's What's for Breakfast

Quinoa, Quinoa, Quinoa…it seems like everybody was been talking about quinoa (pronounced KEEN-wah) this past year. And why not? It has serious braiging rights—it was once thought to be “the gold of the Incas.” 

 

Incredibily nutrient-dense, quinoa has a texture reminicent of a grain, but it’s actually related to leafy green vegetables such as collard greens and spinach. Somewhat similar in appearance to rice or barley, but different in texture and flavor—it’s fluffy, yet crunchy, with a nutty flavor. 

 

Quinoa is full of fiber which has been shown in studies to reduce the risk of heart attack and high blood pressure. It also has a relatively high iron content, which some vegetarians struggle to get enough of. Plus, it  has a high protein content, which makes it ideal not only vegetarians but those who want to lower their meat consumption. 

 

Perhaps you’ve tried quinoa as a lunch or dinner dish, but have you tried it for breakfast? All of the above benefits also make it an ideal way to start your day. One of my favorite breakfast quinoa recipe is super simple: instead of oatmeal, substitute quinoa. Cook it with rice milk instead of water, then add cinnamon, nutmeg and top with chopped walnuts and blueberries. Easy, delicious, and it will give you sustained energy for the day. Why not try out a recipe (or two)? And if you have a favorite, share it with us.

 

Black Quinoa with Avocado, Almonds, and Honey

Quinoa Cereal

Quinoa with Poached Egg, Spinach, and Cucumber

Quinoa Pancakes

Pumpkin Quinoa

5 Breakfast Quinoa Recipes

References: http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice

Hail to the Kale

It comes in ornamental, curly or dinosaur. It’s a descendant of the cabbage family, and our ancestors may have been eating it as early as 2000 B.C. I’m talking about Kale, the king of greens. Most people know what kale is, they’ve seen it, perhaps they’ve tasted it, but few people eat it on a regular basis. Why is this? Maybe it looks a little too green, maybe they were forced as a child into eating their auntie’s boiled kale and liver, or maybe they just never found a good recipe that matched their taste palate. Well, if you can relate, then keep reading and find out some of the wondrous benefits of kale, and check out a delicious (and of course, nutritious) recipe or two. Soon you’ll be asking yourself, “Why wouldn’t I eat this green leafy beauty?”  

The numbers:

In just one cup, you get: 15% of your daily requirement for calcium, 15% of vitamin B6, 180% vitamin A, 200% vitamin C, 1020% vitamin K, 40% of magensium and 5 grams of fiber. It’s also a good source of phosphorous, iron, potassium, manganese, and copper. Tip: if you tend not to like the flavor, next time you eat kale focus on how you are nourishing yourself and all of the healthy benefits when you are eating it. Notice if that changes your eating expereince.

What the studies say:

Kale contains vitamin K, which may reduce the risk of developing cancer. It also contains vitamin A which is may help to reduce the risk of macular degeneration. And its calcium content may decrease the risk for osteoporosis.

But there is also so much more to food than just individual vitamins and minerals that we don’t fully comprehend. Try paying attention to how your body feels after you eat kale in comparison to a processed food. You just might notice an energized feeling in your body. If you do, remember this and you will be more likely to eat it again.

Recipes:

Kale with quinoa (mushrooms and sweet potato)

Kale chips

5-Minute Kale

Raw sesame kale salad

Kale smoothie

Other ideas:

Chop up kale and use it in place of your usual greens. (Kale has great robust flavor, and will keep longer in your fridge.) Chop it up and add it to (just about anything) meat or turkey loafs, soups and stews, omelets…you get the idea, use your creative juices. And on the subject of juices, juice it! Have some juiced kale, which is popular in Japan. Add a little carrot, an apple, and ginger for some zing. Have other ideas you’d like to share? Leave us a post!  

References:

http://www.webmd.com/food-recipes/features/the-truth-about-kale

http://www.healingfoodreference.com/kale.html