Super Food!

You’ve probably heard of quinoa – it is hailed by some as the new super food. It’s high in protein (12%-18%) and contains a balanced set of essential amino acids – this means it’s a surprisingly complete protein. It’s also high in fiber and iron. And, as if the edible seeds didn’t have enough going for them, NASA is thinking about growing it in space.

Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.
Servings: 1

Here’s what you need:

* 1/2 cup quinoa, cooked in water according to instructions on package
* 1 Tablespoon golden raisins
* 1 Tablespoon date pieces, chopped
* 1 Tablespoon pecan pieces, chopped
* Dash of cinnamon
* Dash of nutmeg
* Drizzle of pure maple syrup

1. Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.

Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.

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Quick Chicken & Veggie Bowl

Here’s what you need…

• 2 cups wild rice, cooked
• 1 Tablespoon sesame oil
• 1 sweet potato, halved and thinly sliced
• 1/2 cup red onion, thinly sliced
• 1 cup mushroom, sliced
• 1 Tablespoon ginger root, minced
• 3 cloves garlic, minced
• 2 Tablespoons mirin (rice cooking wine)
• 2 Tablespoons soy sauce
• 1 Tablespoon toasted sesame oil
• 1 teaspoon corn starch
• 1/2 teaspoon crushed red pepper
• 2 cups green beans, chopped
• 4 cups chicken breast, cooked and cubed

1. In a large saucepan place the sesame oil over medium heat. Add the sweet potato, onion, mushroom, ginger and garlic. Sauté for 5 minutes.
2. In a small bowl combine the mirin, soy sauce, toasted sesame oil, cornstarch and red pepper. Set aside.
3. Add the green beans and chicken into the pan and continue to cook for 2 minutes. Pour the soy sauce mixture in and mix until fully incorporated. Cook for another 3 minutes.
4. Serve over wild rice.

Nutritional Analysis: One serving equals: 299 calories, 8g fat, 23g carbohydrate, 2g fiber, and 33g protein

Spicy Pumpkin Bread

Don’t let the lengthy list of ingredients fool you into thinking this recipe is difficult. The mixture of numerous spices is the secret to the extra kick that makes this pumpkin bread unique.

2 cups brown rice flour

½ cup tapioca flour

¾ cup brown sugar or sucanat

2 teaspoons baking soda

1 teaspoon baking powder

2 teaspoons xanthan gum

2 tablespoons cinnamon

2 tablespoons ground ginger

2 teaspoons allspice

½ teaspoon fresh ground nutmeg

2 tablespoons dry mustard

¼ teaspoon white pepper

¾ teaspoon sea salt

2 cups pureed pumpkin

⅓ cup water

⅓ cup butter or Earth Balance natural margarine, melted

¾ cup honey

1 tablespoon vanilla extract

1 cup chopped pecans (optional)

½ cup raisins (optional)

To do:

Preheat oven to 350º F. Butter one 9- by 5-inch brand pan or two 8 x 4-inch bread pans.

In a bowl, combine the flours, sucanat, baking soda, baking powder, xanthan gum, spices and salt. Mix well. In anotherbowl, whisk together the pumpkin, water, melted butter orEarth Balance margarine, honey and vanilla. Add the dry ingredients to the wet ingredients in 2 to 3 portions, gently mixing together between additions, being careful not to over mix. Mix in pecans, if using, with the last portion of dry mixture.

Pour mixture into the buttered bread pan/s. Bake for 55 to 65 minutes if using the

9- by 5-inch pan, or 45 to 55 minutes for the 8- by 4-inch pans, or until a knife inserted in the center comes out clean. Let the bread cool in the pan on a cooling rack for 10 minutes. Invert pan while bread gently slides out and place on a cooling rack upside down.

*Or 24 muffins. Bake at 350º F for 25 minutes.

Easy Baked Salmon

Easy Baked Salmon
with Yogurt-Dill Sauce

Easy Baked Salmon

1 pound Chinook salmon fillet, cut into 4 equal pieces
1 teaspoon dried basil or dill (or both)
Dash salt
Dash pepper
1-2 tablespoons olive oil
Lemon wedges

Preheat the oven to 350˚. Place the 4 pieces of salmon on a baking sheet. Sprinkle the basil/dill, salt & pepper evenly over the fish. Drizzle with the olive oil, and pat down to distribute evenly with the spices.

Baking time depends on thickness: bake 10 minutes for each inch of thickness of fish. On a typical piece of fish, it will take approximately 20-25 minutes. Check for doneness by cutting into the thickest part of the fish. If it is translucent, place back in the oven and check in 5 minutes; if it is flaky it is done!

Serve with lemon wedges or Yogurt-Dill Sauce; enjoy!

Yogurt-Dill Sauce

1 cup plain, unsweetened yogurt
1-2 cloves garlic, minced
2-4 tablespoons fresh lemon juice (about 1 medium lemon)
1-2 teaspoons honey
1 teaspoon dried dill or 2 tablespoons fresh dill

Mix all together and serve with fish; also good with falafels or mixed in with vegetables and/or rice.

For more info, and great nutritional advice, contact Johnna Dietz
johnna@wholebody-nutrition.com
Whole Body Nutrition

Energy Muffins

Mango Marinated Tofu

It’s mango season! If you’ve been hesitant to try tofu then this is the perfect recipe for you. The mango and ginger marinade gives the dish a sweet and tangy flavor that is hard to beat. Choose mangoes that are ripe, but not overripe. The fruit should give only slightly when squeezed. Serve with brown rice and fresh steamed broccoli.
Yield: 6 serving

Here’s what you need…

Marinade:

• 2 teaspoons olive oil
• 3 cloves garlic
• 3 tablespoons chopped ginger
• 1/4 cup chopped yellow onion
• 2 large mangoes, chopped
• 1/4 pure maple syrup
• 1 cup vegetable broth
• 2 tablespoons red wine vinegar
• 1/4 cup lime juice
• 1 cup orange juice
• 1/4 teaspoon allspice
• Dash of pepper
• Dash of salt

Tofu:

• 2 pounds extra-firm tofu, drained and sliced
• 1 mango sliced
• 1 red bell pepper, cut into long slices

1. In a medium saucepan combine the oil, garlic, ginger and onion, saute over medium heat for about 5 minutes. Add the chopped mango and sauté for another 5 minutes.
2. Add the maple syrup and vegetable broth, cover and simmer for 35 minutes. Uncover and simmer for another 5 minutes.
3. Add the vinegar, lime juice, orange juice, allspice, pepper and salt. Allow the mixture to cool and then puree in blender until smooth.
4. Place the sliced tofu and mango marinade in a sealable plastic bag or a plastic container with lid. Marinate in the fridge for one hour or overnight.
5. Preheat the oven to 375 degrees. Place the marinated tofu in a single layer on a rimmed baking sheet, reserving half of the marinade. Bake for 20 minutes.
6. Flip over the tofu. Coat the remaining mango slices and pepper slices in marinade and add to pan. Bake for an additional 15 minutes.
7. Serve with brown rice and steamed broccoli.

Nutritional Analysis: One serving equals: 219 calories, 1g fat, 7g carbohydrate, 4 g fiber, and 9g protein.

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Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry and Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved