Thursday, 26 November 2015

Mediterranean Quinoa

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This was supposed to be a baked casserole. However not all meal ideas end up the way I think they will. Especially when I start at eight o'clock at night. At least the main part of the next nights dinner is out of the way. That was the goal. 


3 cups of cooked quinoa ( equals about 1 cup dry )
1 red onion ( approx 1 cup )
1 red pepper ( approx 1 cup )
2 cups spinach
3 cloves garlic
8 1/4 pieces of artichoke arts ( in oil or water )
15 black olives
1/2 tsp salt & pepper each
2 tbsp greek seasoning 
** use organic when possible
Yields approx 5 cups


Heat a pan on medium heat.
Finely chop all the vegetables starting with the onion and pepper. 
( I used my mini kitchen aide for everything except the spinach I hand chopped )
Drizzle about 1 tbsp of olive oil into the hot pan and first add just the onion and pepper.
Sauté for about 5 minutes then add the rest of the veggies 
Sauté for another 5 minutes and add the quinoa and spices.
Mix well & serve. You can serve this hot or cold. Serve it as a meal, as a side, stuffed in zucchini/peppers or throw it in a wrap. Hope you enjoy!

Reasons why I eat quinoa:

7 Health Benefits of Quinoa
1. High in protein -- its protein balance is similar to milk and has more protein compared to rice, millet or wheat.
2. A good source of riboflavin -- riboflavin helps reduce the frequency attacks in migraine sufferers by improving the energy metabolism within the brain and muscle cells.
3. The saponins from quinoa are used to promote healing of skin injuries in South America, making it a good antiseptic.
4. Its alkaline-forming. Although it is not strongly alkaline-forming, it is comparable to wild rice, amaranth, and sprouted grains.
5. It only has 172 calories per ¼ cup dry quinoa.
6. Since it is not related to wheat or grain, it's gluten free. Millions are discovering they feel better and lose weight when they reduce gluten grains or at least wheat products. 
7. It is a complex carbohydrate with low glycemic index. This is again good for weight management.

By consuming quinoa you can lower your chances of:
  • Cardiovascular disease
  • Type 2 Diabetes
  • High Blood Pressure
  • Colon Cancer
  • Obesity

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