Happy St. Patrick’s Day! While deciding what to wear that’s green today, how about thinking of eating some green too? Here are a some ‘real food’ ideas…
Fit Tip: Build happy healthy habits that last. 😀
Need some healthy fast food? Here’s a high-protein, high fiber dish that you can enjoy as a side, salad or to-go lunch. Why quinoa? It’s protein dense, rich in B vitamins and omega-3 fats which means it’s not only healthy for your heart, but nourishing for your bones and skin. It’s also gluten-free if you’re sensitive to wheat. The frozen red quinoa and brown rice combo is already cooked which makes preparing this power salad simple and quick! Continue reading “Quick Quinoa with Wasabi Arugula and Shrimp”
What is rapini? Also known as broccoli rabe, rapini belongs to the cruciferous, or cabbage, vegetable family and is highly nutritious as well as delicious. It is a cousin to other ‘super-veggies’ that include broccoli, cauliflower, cabbage, bok choy, arugula, kale, and mustard seeds and is a great source of fiber, minerals, and vitamins. Being rich in disease-fighting phytochemicals, particularly sulforaphane, these healthy greens have potential anti-cancer properties.
‘Rapini’ is actually a culinary term for the edible leaves, stems, and shoots of cruciferous crops. So you can eat every bit of this plant! This vegetable has thick tender stems, flower buds, and mild peppery leaves. Rapini can have a bitter edge to it which gives it it’s characteristic flavor. The bitterness, however, may vary bunch to bunch and in season, but is toned down when cooked. A long-standing favorite in Italian cuisine, rapini pairs well with pasta and polenta.
Here’s a simple 5-ingredient recipe that makes an easy one-pot entrée or side dish: Continue reading “Fusilli with Rapini and Roasted Garlic”
Quinoa (pronounced “KEEN-wah”) has gained recognition and popularity as a gluten-free grain alternative and valuable vegetarian source of protein. As a breakfast, side dish, salad, or dessert, quinoa is a versatile ingredient that can be used in various cuisines.
Quinoa is rich in B vitamins like other grains, but it’s actually an edible seed and a relative to spinach, beets and Swiss chard. Quinoa is unique in that it contains all nine essential amino acids making it a complete (whole) protein. This protein-dense food originated in the Andes Mountains of South America and was a sacred staple in the diet of the ancient Incan culture.
If you’ve never tried quinoa before, here’s a great recipe to try for your first experience! This dish travels well and can be eaten hot or cold. Enjoy it as a side or wrap it in a warm tortilla with avocado and shredded raw cabbage or lettuce for a satisfying meal. Continue reading “Quinoa and Black Beans”
Looking for a quick side dish that’s different and delicious? When you’re in the mood for a new twist on the usual steamed broccoli, give this salad a try. The rough crunchy texture of the broccoli and almonds combined with the smooth creaminess of the avocado create a tasty contrast per forkful.
Avocados are a good source of both heart-healthy monounsaturated fats (known to lower blood cholesterol) and vitamin E, a powerful anti-aging antioxidant.
Both avocados and broccoli contain lutein – a nutrient from the carotenoid family of chemicals that contain pigments. Lutein is one of the primary yellow pigments found in the central part of the retina (macula) that absorbs harmful components of sunlight. Both lutein and zeaxanthin have been found to help protect against eye diseases, such as cataracts and age-related macular degeneration (ARMD), ARMD is the leading cause of blindness in the elderly.
One serving (1 1/4 cup) of this salad contains a whopping 4.5 mg of lutein which nearly meets the 6 mg that is recommended per day by leading physicians. Continue reading “Broccoli Almond Salad with Avocado”