Good Mood Food #05 – Quinoa

 

GMFoodQuinoa Almond Pilaf

Makes 3 servings

Prep: 20 minutes
Cook: 25 minutes

Shopping List:

  • 85 gr or ½ cup quinoa, rinsed and drained (Rinse the quinoa three times which will help to eliminate any bitterness.)
  • 235 ml or 1 cup cold water
  • 2 gr or ¼ teaspoon salt
  • 45 ml or 3 tablespoons olive oil
  • 1 celery rib, chopped
  • 1 small onion, chopped
  • 1 carrot, chopped
  • 1 clove garlic, minced
  • 8 almonds, coarsely chopped
  • 1 small tomato, seeded and chopped
  • 20 gr or 2 tablespoons raisins
  • 1 gr or ⅛ teaspoon salt
  • ⅓ gr or ⅛ teaspoon ground black pepper
  • ¼ gr or ⅛ teaspoon dried thyme
  • ¼ gr or ⅛ teaspoon dried oregano
  • 1 pinch coarse sea salt

quinoa2TO MAKE:

  1. Combine quinoa, cold water, and salt in a saucepan.
  2. Bring to a boil, reduce heat to medium-low.
  3. Place a cover on the saucepan, and cook until the liquid is fully absorbed, about 15 minutes.
  4. Heat olive oil in a skillet over medium heat.
  5. Cook and stir celery, onion, carrot, and garlic in the hot oil until the onion is translucent, 5 to 7 minutes.
  6. Stir in almonds, tomato, raisins, salt, pepper, thyme, and oregano into the vegetable mixture; cook and stir 1 minute more.
  7. Fluff the quinoa with a fork and stir into the mixture in the skillet.
  8. Cook and stir until evenly mixed and hot, about 30 seconds.
  9. Divide between 3 plates.
  10. Sprinkle the top of each portion with a scattering of a few coarse sea salt granules for a surprising crunch of salty goodness.

Note 1: Give it a twist with using dried cranberries instead of raisins.

Note 2: Chop up some some zucchini and broccoli and add it to the dish.

Note 3: Replace half of the water with chicken broth for additional flavor.

ENJOY !

Amount Per Serving Main recipe.
Calories: 303
Total Fat: 17.1g
Cholesterol: 0mg
Sodium: 506mg
Total Carbohydrates: 33g
Dietary Fiber: 5.9g
Protein: 6.2g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat a serving max !

PDF of this recipe: 20150319-GMF-Quinoa-Almond-Pilaf

Number 5 of the 20 Healthiest Foods on Earth
Known by vegetarians for several years now, quinoa has been catching on more in the mainstream as a tasty and filling way to complement a meal, or be the foundation of a meal. Even those that follow a no wheat diet can turn to quinoa, although it doesn’t quite appeal to those that have written off grains altogether. If you’re not familiar with how to cook it you can get up to speed quickly, and it’s now readily available at most supermarkets, where once it was a bit rare.

Benefits
You’re getting a quality protein without the cholesterol and fat that can come with animal sources. You’re also getting smart carbs that don’t register very highly on the Glycemic Index, so your body can process them without converting them to fat later. On top of that it doesn’t contain much fat, so you can eat this when following a weight loss plan, and it also keeps you under the limit for calories if you’re watching those.

Vitamin Breakdown per Cup
Fat – 1.9g – A low fat count and low calorie count make this a winner for dieters.
Folate – !0% of your daily requirement, good for maintaining a healthy heart.
Protein 4.4g – A relatively high protein level for a grain.

PDF of these 20-Healthiest-Foods-on-Earth