Southwestern quinoa

I know, I know... I make A LOT of quinoa salads, and I add quinoa to a lot of my leafy salads as well, but it's just so tasty and versatile; it has yet to let me down so what's the problem?! Here is a yummy southwestern style quinoa salad I threw together the other day using the freshly picked corn and tomatoes we had gotten from a neighbor!

Ingredients: 

1 c rinsed uncooked quinoa

2 c. vegetable broth

2 tbsp olive oil

juice from 2 limes

2 tbsp chopped cilantro

1/2-1 tbsp of chili powder

2 cloves of minced garlic

1 chopped bell pepper (I used 1/2 green, 1/2 red)

1/4 c chopped onion

1 avocado chopped

1 can black beans drained and rinsed

2 ears of corn on the cob

handful of cherry tomatoes

Salt and pepper to taste

Directions:

Bring 2 c. of water to boil, add quinoa bring back to boil and then cover and let simmer over medium heat for 12 minutes or until all water is absorbed. Remove from heat, fluff with fork, then recover and let sit for another 15 minutes. 

While your quinoa is cooking, cook your 2 ears of corn on the grill for about 15 minutes (or until done to your liking) rotating every 5 minutes. You can always grill it on the stove top, or boil as well, but the char from the grill adds a nice flavor. Heating a can of corn can work too but I try to limit the amount of preservative when I can so I prefer fresh (not to mention it tastes better)!

Cut the corn off the cob once cooked, then toss the corn, onion, peppers, and beans into the quinoa. 

Mix olive oil, lime juice, cilantro, chili powder, garlic, and salt & pepper then drizzle on top of quinoa and toss.

Gently fold in your avocados and garnish with cherry tomatoes (I broiled my freshly picked tomatoes for 5 mins on high because I am not the biggest raw tomato fan). 

Then indulge.

For fun facts and health benefits of eating quinoa check out my previous post here!

We also had a block party a couple weeks back where I revised my famous broccoli quinoa salad I had posted way back in May before my Vegan transition. I had to bring a dish that I could eat, seeing as most block parties consist of BBQ meat, buttery rolls, and brownies. I was really craving my broccoli salad but I had to figure out how to make it vegan without sacrificing taste. If I do boast a little of myself, I must say I succeeded! I had multiple ask me if I brought the quinoa salad and requested the recipe. A guy in line in front of my father was going back for seconds and made the comment: "I have no idea what this is, but man is it good!"...to which my father went on to tell him that his daughter made it and that it's called quinoa. So I was pretty excited to be able to introduce this super healthy super grain to another person. Anyways, I made it the same way I did in my previous post except I removed the cheese and greek yogurt and for the dressing, I increased amounts of liquids I used. So I used 1/2 c honey, 1/2 c olive oil, probably close to 4 tbsp of dijon mustard, 1 tbsp of minced garlic, and 1 tbsp of lemon juice. All the remaining ingredients stayed the same and I let it chill for an hour before the party to allow all the flavors to blend. Feel free to taste test before the party and add a little more of this or that to satisfy your taste buds! Vegan friendly, yet still DELISH!

Feedback or requests are always welcome!

Stay tuned for some peachy recipes coming later this week!

UNTIL THEN:

Stay positive. Stay strong. Stay focused.

Summer extravaganza!

I know, I know, I disappeared yet again. Ooof, life, tis' a whirl wind. I have actually been hesitant to post because, well, I've been reading a new book called "The China Study" which has actually majorly altered a lot of my nutritional values. It's like thinking the world is flat your entire life and then finding out that it's actually round. Yeah, that major. I'll explain.

When I was 16 I went vegetarian, partially because of animal rights, partially because of the health benefits that I had researched, and partially because, well I wanted to be different. It didn't last terribly long however, because I wasn't fully invested, and I really didn't know what I was talking about. My scarce research wasn't enough to sustain my erratic naive decision. Twinkies are a vegetarian food, but that doesn't make them good for you...I was too uneducated. When I did decide to start eating meat again, I made a choice to only eat lean meats, aka chicken and turkey. And that decision stayed with me, up until now. BUT NOW, oh man, I'm switching it all up. Doing something I've never done, because I've learned something that I never knew, and most of America doesn't know. I'm going Vegan.

RIGHT?!?!?!? NIKKI ARE YOU LOSING YOUR MIND??? I ask myself this frequently, however, I feel very confident in my educated decision. At least you can understand why I've been reluctant to blog. This is new to even myself, how do I continue to blog on nutrition when what I was taught about healthy eating is now being proven to be a major part of the growing cancer rates in our society. "The China Study" is one of the most comprehensive & thorough nutritional research studies done to date, an entire 27 year long research project headed up by Dr. Campbell. Ironically enough, it has some of the most provocative results. To get real solutions, you need real research, using reasonable statistics, funded by un-biased sources, and time. That's exactly what was done. It has been shown repetitively that 'case-in', the protein that is predominantly found in animal products, has the ability to literally turn on and off the growth of cancer. We aren't talking about consuming astronomical amounts of case-in, we are talking about just consuming 20% of  your caloric intake from animal products can create the on switch for extreme cancer growth. Did you know that Americans are easily consuming more that 20% daily? And when they tested high amounts of plant based protein they have NO cancer growth. I'm just barely scraping the surface of what the book entails, and the type of research that has been done. I highly advise reading it if you want more thorough answers. He left no rock unturned in my eyes, but feel free to read it for yourself and come to your own conclusions. Dr. Campbell was raised on an animal farm, consuming high amounts of fresh animal by-products daily, and grew up with the same understanding that I had, that animal protein is complete and necessary for proper growth and nutrition. If what I am saying is true, and everything we have learned about drinking our milk and eating our meat is fallacy, wouldn't you want to know the facts? You can find out more about The China Study here.

Whew, anyways..now that you guys are all ready to send me hate mail and unsubscribe, let me prove to you that Vegan food can be scrumptious and still simple. Even if you have no intention of ever going vegan there are still recipes on here for you (perhaps just making a meatless Monday, to reduce your carbon footprint and amount of casein consumed, would work for you), and I will show you ways of getting adequate amounts of plant based and complete protein. This blog will still be loaded with fun applicable nutritional facts, motivation, and exercises!

 We just got back from a little summer vacation to the grand canyon. OHH, EMMM, GEEEEE, was it INCREDIBLE! My little darlings LOVED camping, and I LOVED hiking and exploring such an enormous and flawless geographical landmark. I don't think I ever fully understood the term "breathtaking" until now.

 I mean who wouldn't LOVE to run along the rim while the sun is rising, or a yoga session in the woods completely surrounded by natures goodness (deer and elk were everywhere, they walked right up to our campsites- so cool)!

While camping I indulged in vegan hot dogs over the open fire, vegan oatmeal bake in the dutch oven (almond milk, vanilla, honey, bananas, blueberries, and oats), vegan approved homemade granola for our hikes, and lots of fruits and PB & J! Life was good...I didn't ever want to leave. But reality must return. Needless to say this vacation really got me in the summer mood. What better way to celebrate summer than with a summer squash pasta dish?! Plus, I had a box of quinoa based pasta I was dying to try.

Summer Squash Pasta

Ingredients:

4 summer squash, sliced thin

1/2 medium onion, sliced

2 TBSP of minced garlic

2 tomatoes, diced

3 TBSP olive oil

1 8 oz box of pasta of choice (I used the Quinoa Rotelle pasta as pictured above)

Parsley, basil, oregano, salt, & pepper to taste

Directions:

Boil pasta according to package. 

Saute squash, onions, and garlic in oil, in pan over medium heat for about 5 minutes, then add tomatoes, and seasonings, and cook for an additional 5 minutes or so until tomatoes are heated and soft, and squash and onions are translucent. Toss in drained cooked pasta, add additional oil and seasonings to taste if needed.

Simple enough, right? Enjoy!

Fun facts about summer squash: 1 cup of squash is only about 30 calories, contains relatively no fat or cholesterol, but is rich in protein, beta-carotene, and vitamin C. It also contains magnesium, fiber, vitamin A, iron, copper, riboflavin, folate, and phosphorus. What does that mean? It means it promotes a healthy heart, healthy eyes, strong bones, and strong immunity. Oh and it's particularly rich in potassium too which keeps your fluid levels balanced and provides energy to muscles. 

How are you processing all of this? Let me know what you think! Feedback always welcome!

Broccoli salad...but better!

I never cared much for broccoli as a youngin'...I didn't hate the stuff but I didn't go out of my way to consume it. As my taste buds have matured and changed during my clean eating overhaul I have grown to really love those "baby trees" as my kids call them. Not only have my taste buds. changed but my cooking abilities have developed as well so I know how to cook it just the way I like it! I like to throw broccoli in soups and salads. It always works great in my crock pot casseroles or steamed with homemade clean cheese sauce. Broccoli salad has become a top pick broccoli dish of mine! But wait... Broccoli salad? Isn't that loaded with mayo and greasy bacon? Not Nikki's...it doesn't need any of that to be absolutely delightful summer dish! So I started creating this dish as just a broccoli salad but I wanted it to be more of a main dish opposed to a side dish so I threw some quinoa in a pot and tossed it in to give it more substance. Then paired this dish with my simple honey mustard grilled chicken. Perfection!

Broccoli & Quinoa salad

Ingredients:
1 c plain non fat Greek yogurt
2 tbsp of honey
2 tbsp of Dijon mustard
2 tsp minced garlic
1 tsp lemon juice
5 c chopped broccoli
2 c halved green grapes
1/2 c diced onions
1/2 c shredded cheddar cheese
1/2 c craisins
1/2 c chopped walnuts or pecans
1 c uncooked quinoa
Salt & pepper to taste

Directions:
Rinse quinoa, then cook quinoa according to directions of package (which is typically 2 parts water to 1 part quinoa over medium heat for 15-20 minutes). Set aside and let cool. Do this a couple hours before serving time .

Chop, dice, and shred everything about an hour before serving time. For the dressing whisk together yogurt, honey, mustard, garlic, and lemon juice in a small bowl. Toss remaining ingredients in a large bowl. Add dressing and toss until evenly coated.

Lastly, gently fold in the cooked and cooled quinoa, then cover and chill at least 30 minutes (feel free to chill longer). Serve and enjoy.

This recipe easily serves about 6 people so it's ideal for a summer BBQ or large group gathering. Feel free to adjust portions or make substitutions to satisfy your taste buds. You could even reduce the amount of dressing a little and leave out the quinoa for a typical broccoli salad. Diced apples, raisins, grated carrots, crumbled turkey bacon, other cheeses would all be great add-ins. I'm a big taste as you go and adjust accordingly type chef;-)




What makes broccoli so great? Well for starters a cup of broccoli is only 35 calories. The high fiber content aids in digestion, the high potassium levels maintain a healthy nervous system and brain function, magnesium & calcium regulate blood pressure, vitamin K along with the calcium keeps bones strong, then that good ol' vitamin C, beta-carotene, zinc, & selenium all protect and boost our immune system; fighting cancers and ridding the body of free radicals. Talk about a run on sentence- that's a lot of awesome goodness! All the more reason to eat your broccoli folks.

Stay tuned for more on living an active lifestyle next time!:)

Quin-WHAAAT? Quinoa!!!

FACT: Up until about 2 years ago I had never heard of quinoa, ever. Now it is an irreplaceable staple in my pantry. I LOVE ME SOME QUINOA! I remember the exact day that I was introduced to this phenomenal pseudo-grain. I went to eat a spaghetti dinner at my cousins house because my Aunt was in town. She generally eats gluten-free, or at least she did at the time so she made some quinoa for herself to substitute for the noodles. I figured I'd give it a try...I try to stay adventurous! SOO glad I did. Quinoa topped with spaghetti sauce, who knew? Simple and delicious!


I love quinoa for it's simplicity, versatility, and mostly I just love it because it is so good for me!


The important FACTS:

• Quinoa is actually a seed not a real grain, however because of it's grain-like qualities it is often classified as a grain. It's like a grain...BUT BETTER.

• Quinoa is a complete protein! What does this mean? Well our bodies have the ability to produce amino acids, however there are 9 amino acids that our bodies are incapable of producing on our own. These 9 essential amino acids are vital for proper tissue growth and repair. A complete protein contains all of these amino's. Incomplete proteins do not contain all of these amino acids. Examples of an incomplete protein would be rice, which must be paired with beans to create the complete protein that your body needs for repair. It's a great protein source for all you vegetarians/vegans out there! Quinoa has it all folks, so get excited!

• Quinoa is high in fiber, but low in fat. It will keep that blood sugar regulated and keep you fuller longer, which makes it an excellent choice for those trying to lose weight.

• It's high in maganese which acts as a disease and cancer fighting antioxidant.

• It is also a good source or phosphorus and iron keeping those bones strong and energy levels high. 

• As I stated above it is gluten-free for those with Celiac disease.

• It only takes about 15 minutes to cook. Simply cook 1 part quinoa to 2 parts water in a pot. It's hard to mess up (especially compared to rice)! Side note: make sure you rinse well before cooking to remove saponin on outside of the seed which can create a foul taste. 

• It has a very mild flavor and texture so it works with just about ANYTHING...It can be used as a hot breakfast, in place of rice or pasta, in salads, casseroles, ect. Our neighbor makes a mean cold quinoa salad, simply by cooking the quinoa and chopping up lots of raw colorful crunchy veggies (like cucumber, peppers, celery, onions) tossing in some herbs and seasonings, often adding a touch of agave to add a little sweetness! Again, simple and delicious!

•  Most kids love it...because of it's mildness it adapts to whatever flavors toss with it and it has a likable texture. Try making Mac and Cheese with quinoa, ohh yeah! 

There you go. Now you know. Here is a protein punch avocado quinoa salad I made the other day! It was perfect! (Not so much for kids unless they have the acquired taste for cilantro- which mine do not, but I still made them eat a small amount as I do with anything so they learn versatility) So for you mommies out there you can cook a little extra quinoa and heat it up with some cheese and dash of milk on the side for the kids! This is slightly labor intensive compared to a few of my other recipe's but it is well worth it!!! If you're ambitious give this recipe a go, or if you're more of the simple recipe type try the other ideas I posted in this blog! 

Avocado Cilantro Quinoa Salad

adapted from http://thediva-dish.com

1/2 C. dry quinoa

2 C. vegetable broth (or chicken)

1 can garbanzo or black beans-rinsed 

1 avocado diced

2 C. spinach

1 bunch cilantro

1/4 C. onion

3 tsp. minced garlic

For the dressing:

2 TBSP of lemon juice

2 tsp. dijon mustard

2 tsp. olive oil

1 TBSP. agave nectar

1/2 tsp. cumin

salt and pepper to taste

Directions:

1. Soak rinsed quinoa for 15 minutes in vegetable broth. Then turn up heat to medium, cover, and cook for about 20 minutes. Stirring occasionally. It's OK if there is a little excess broth, as long as quinoa is tender. Turn off heat and let set while you prepare the rest of the salad.

2. Throw rinsed spinach, cilantro, onions and garlic in food processor or finely slice and mince finely by hand if you don't have a food processor. Put green mixture in bowl and toss in beans. 

3. In a small bowl whisk together all the ingredients for the dressing. 

4. Once quinoa is slightly cooled toss it into the green mixture along with the dressing. Then add your diced avocado. I'm not a tomato fan, but if you are slicing up some cherry tomatoes and adding it here would add some more color.

5. Set in refrigerator for 15 minutes or so, then serve and eat. Viola.