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Article Posted by: Sherri Sacconaghi, On June 29th, 2011

 


I have written quite a bit about the importance of planning ahead to ensure quick and healthy meals are close at hand. Many of you have asked for recipes to make it easier so I will start offering up my favorites from time to time.

This week’s recipe stars the king staple of so many quick and healthy recipes. Quinoa (pronounced Keen-wah). It is an extremely high energy grain and has been grown and consumed for about 8,000 years on the high plains of the Andes Mountains in South America. Not only is it quick to prepare, it is loaded with nutrients. It contains all 8 amino acids making it a complete protein. The equivalent to milk in protein content, as a matter fact. It is gluten free and easy to digest. Did I mention it is delicious?

So try this for a quick healthy meal.

 

 

Kickin Quinoa

Serves 8-10

1 ½ cups of quinoa

1 can of black beans (rinsed thoroughly). Garbanzos or white beans work well here too.

I cup of cherry tomatoes, quartered

1 cup of fresh salsa. More or less to taste.

¼ cup of fresh cilantro

¼ cup of sliced almonds. Pecans or pine nuts work as well.

1 small avocado

 

Bring the quinoa to a boil in 3 cups of water. Reduce heat and simmer for 10-15 minutes or until all water is absorbed; let sit, covered for about 5 minutes before fluffing with a fork.

Once cooled, mix in the black beans and salsa.

Before serving add the tomatoes, cilantro and nuts and toss. Garnish with slices of avocado. For a heartier dish add grilled shrimp or chicken. In fact, this is so versatile, don’t be afraid to toss anything you might find lurking in your pantry ,(well maybe not the expired can of tuna on the back shelf, but you know what I mean).

This dish is perfect for dinner and allows for plenty of leftovers for lunch the following day. It is my go to recipe for any potluck or family get together.

Do you have a favorite quick and healthy recipe? Please share. We all need a little inspiration to keep our meals quick, healthy and delicious.

 

 

Article by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it t

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