Packed with protein, loaded with fiber, quinoa (KEEN-wah) is one of the most nutritious foods on the planet. It has twice the protein of regular cereal grains, fewer carbohydrates, a dose of healthy fats, plus it’s a complete protein (all the essential amino acids your body needs to build muscle).
Quinoa has a nutty flavor, cooks quicker than rice and can be used to make pilafs, risottos, salads, soups and even desserts. You can locate quinoa in the rice aisle or health-food section of your grocery store. Cook up a big batch and store it in your refridgerator. To prepare:
- 2 cups water
- 1 cup quinoa
Bring to a boil, cover, cook over medium heat for 12 minutes or until Quinoa has absorbed all the water. Remove from heat, fluff, cover and let stand for 15 minutes. Yields – 4 cups.ÂÂ
Nutrition Facts: serving size 1/4 cup
- Calories – 160 gÂÂ
- Total Fat – 2.5 g
- Sat. Fat – 0
- Trans Fat – 0
- Cholest. – 0
- Sodium – 0
- Total Carbs – 28 g
- Fibre – 6.5 g
- Sugars – 0
- Protein – 6 g
- Calcium – 2%
- Iron – 18%
For a salad:
- 1 cup cooked quinoa (cooled)
- chopped red pepper
- chopped green pepper
- chopped green onion
- chopped tomatoes
- any other vegetables you have on hand
Toss with your favorite salad dressing (poppyseed) or drizzle with 1 Tablespoon balsamic vinegar (or red wine vinegar) and 1/2 Tablespoon olive oil.
Posted on September 3rd, 2007 by neslyn
Filed under: Favorite products, Salads | No Comments »
Sue found this product at Superstore with no salt added which is great for a chicken bouillon mix. If you compare this product to the Knorr chicken bouillon cube (per 1/2 cube 1130 mg sodium) it seems like a great choice.
Per 20 ml:
- Calories 40
- Fat 0.5 g
- Sodium 95 mg
- Carbohydrate 9 g
- Sugars 3 g
- Protein 0.3 g
Posted on June 26th, 2007 by neslyn
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This is a great coating for chicken, pork or fish or as a crunchy topping for casseroles, or crunch in a salad. Apparently you can only find it at Sobeys in the health food section. This is a Japanese crumb type coating that comes in 3 varieties. The large word on the package reads IAN’s, in smaller letters in blue and white are the words panko breadcrumbs. To use it as a
coating – try using a rolling pin between two pieces of wax paper to make the panko finer.
- per 30 g
- calories 110
- Fat 1 g
- sodium 35 mg
- carbohydrate 21 g
- fibre 3 g
- sugar 1 g
- protein 5 g
Posted on June 23rd, 2007 by neslyn
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If you want to add coconut to your baking without the extra sugar, try this product. I like the taste and texture in my muffins for a change.
You can find this in the regular baking section, you just have to look through the sugared varieties, but the unsweetened brand is usually there somewhere.
Per 2 Tablespoons
- Calories 100
- Fat 9 g
- Sodium 5 mg
- Carbohydrate 5 g
- fibre 2 g
- Sugars 1 g
- protein 1 g
Posted on June 23rd, 2007 by neslyn
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I don’t actually use Kashi cereals but many people in my courses have recommended this brand. The ingredients are healthy and they are low in fat. They have at least 4 to 6 different kinds of cereal in supermarkets now. If you are looking for a good cereal to try, this may be a good choice. Look in the health food section and check ingredients.
Posted on June 23rd, 2007 by neslyn
Filed under: Breakfast, Favorite products | No Comments »
