Hot Pistachio Cereal with Greek Yogurt and Honey from Quinoa Revolution with Patricia Green
It seems as if Quinoa is everywhere we turn these days! And what better way to start the New Year and your resolution to eat better, than to try Quinoa, the Superfood known for its health benefits, ease and versatility!
Patricia Green joined me on Amy’s Table to discuss the book she co-authored with Carolyn Hemming. It’s called QUINOA REVOLUTION and the book addresses numerous health and lifestyle concerns such as weight loss, food allergies, disease prevention, diabetes, heart conditions and more and features over 150 recipes with full nutritional breakdowns, all under 500 calories per serving.
Here are some tasty tips about quinoa:
Although it’s often referred to as a grain, quinoa is actually a seed
Quinoa is the most nutrition-rich superfood available today
Complete protein – quinoa is classified as a complete protein, which means that it can fulfill all your protein needs; perfect for vegetarians and vegans
Low glycemic index – an effective energy source that won’t cause dramatic blood sugar fluctuations; perfect for diabetics and athletes
Gluten-free – so it’s ideal for those with gluten intolerance, wheat allergies, and digestive disorders
Mineral-rich – quinoa is higher in calcium and iron than rice, corn, barley, wheat or oats
Cholesterol- and trans fat-free – quinoa is lower in saturated fat than corn, sesame, soybean and cottonseed oils; perfect for weight loss
Rich in antioxidants – these compounds have cancer-preventative and anti-aging effects
Immune-boosting – quinoa’s high levels of linolenic acid make it an immune system booster
Here are some reasons why quinoa is considered a superfood:
Economical – it cooks up to three or more times its original uncooked volume, so provides more nutritional energy than comparable amounts of white rice, pasta or meat
Versatile – it can be used in different forms (seeds, sprouts, flakes, or flour) in many different ways: steamed, simmered, or slow cooked
Flexible – quinoa’s versatility means that it can be used in many different recipes, from breakfasts and snacks to entrées and desserts
Genetically complex – it can be grown pesticide-free in harsh climates where other, more susceptible crops can’t; it’s environmentally sustainable.
Try this recipe from the book.
Combine the water and quinoa in a medium saucepan and bring to a boil. Reduce to a simmer and cover for 17 minutes. Remove from the heat and stir in the pistachios and vanilla. Divide into two dishes and top each with ¼ cup (60 mL) yogurt and 1 tsp (5 mL) of honey. Serve.
TIP: Cooked quinoa already on hand? Add 1½ cups (375 mL) of cooked quinoa if you have some in the refrigerator.
PER SERVING: Energy 260 calories; Protein 11 g; Carbohydrates 39 g; Dietary Fiber 4 g; Fat 7 g; Sugar 10 g, Cholesterol 5 mg; Sodium 50 mg.
1 cup (250 mL) water
½ cup (125 mL) quinoa
2 Tbsp (30 mL) shelled and chopped, unsalted pistachios
¼ tsp (1 mL) pure vanilla extract
½ cup (125 mL) low fat plain Greek yogurt
2 tsp (10 mL) liquid honey
to you by Amy Tobin
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