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Brain Super Foods by Maggie Ayre

March 18, 2013 By Leave a Comment

The Top Brain Super Foods and a Brain Boosting Recipe

Can you believe it’s nearly spring?  Before we know it the school summer term will be here and children throughout the northern hemisphere will be studying for exams.

Whilst study and revision time is important for securing good grades many experts now agree that what we eat and how much we move also play an important role.

Here are the top three areas of brain super foods:

1.    Healthy oils – foods such as oily fish, avocado, hemp, flax and fish oils contain the omega 3 fatty acids EPA and DHA which have proven very beneficial to the workings of the brain.  Unfortunately the western diet tends to be very rich in omega 6 fatty acids which the brain makes use of in the absence of omega 3.  It tends to be a bit like a diesel car trying to run on unleaded petrol, OK in the short term but with long term problems developing.
2.    Water – our brains are 75% water.  We must keep them properly hydrated to enable them to work at their best.
3.    Blueberries – these little berries are little power houses of brain goodness.  They are full of healthy antioxidants and packed with vitamin C.  They have been proven to help with memory and cognitive function.

Here’s a Brain Super Food recipe to get you started:

Banana and Peanut Butter Flapjack
Makes about 12

3.5oz/100g organic butter
1.75oz/50g soft brown sugar
1.75oz/50g honey
1 banana – mashed
1.75oz/50g no added sugar crunchy peanut butter
8oz/225g porridge oats

Preheat the oven to 320F/160C.

Melt the butter in a saucepan.  Add the sugar, honey and peanut butter and cook until softened.  Remove from the heat and stir in the banana and porridge oats.

Turn into a greased and lined cake tin.  Push into corners with a spoon.  Bake in the oven for 20 minutes until golden brown.

Mark into rectangles and leave to cool before lifting out.

Maggie Ayre is the UKs leading Fitness Coach for Teen Girls. As well as one-to-one and small group nutrition and fitness work with teens she has developed the 3G Program designed to be run at schools as part of the PE curriculum. She also offers mentoring for PE departments on how to re-engage teen girls with PE and has recently published her third book; “Nutrition for Exam Success – A Parent’s Guide” which is now available as a Kindle and paperback at Amazon.

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Whole Grains 101 by Gretchen Scalpi

March 4, 2013 By Leave a Comment

More Carb Options for People with Diabetes: Whole Grains!

Many people with diabetes or pre-diabetes believe that they will need to make drastic changes in the way that they eat. One of the most common beliefs is that those with diabetes have to completely cut out carbohydrates. Nothing is further from the truth! The good news:  you still can have carbohydrates and, in fact,  your eating plan should include grain products. The key is to pay attention to the portions you consume and to choose grain products wisely. A good rule of thumb is to choose grain products with plenty of fiber: 4 grams or more.

Selection of high fiber grain products goes way beyond switching from white to wheat bread.  Today there are many whole grain foods available right in your grocery store. Take a stroll down the “health food” aisle in your grocery store and you will see what I mean. What will you find?  Quinoa, amaranth, millet, buckwheat, kasha, barley, bulgur, and possibly even wheat berries (sometimes referred to as farro.) If you are unfamiliar with any of these products, you are not alone. It’s only been over the last few years that the “real whole grains” have made their appearance in places other than specialty food markets. I call them the “real whole grains” because when purchased, they are simply the grain itself…nothing added, just 100% grain.

Even if you have never tried cooking whole grains I would encourage you to experiment with some of these. Most are cooked much in the same way that you prepare rice:  add water and simmer for the designated period of time. Some grains such as kasha take as little as 15 minutes to cook, while wheat berries can take an hour or more. Keep in mind that each will have it’s own distinct flavor and texture. It’s up to you to decide how to season or combine grains with other foods.  Not sure how to you might do that? Think about how you season pasta or rice when you prepare it, then substitute the new grain instead. How about adding grains with vegetables, meat or poultry, in soups, or prepare as a breakfast cereal instead of oatmeal? A quick Google search of the grain you want to try will give you lots of ideas.

If you have diabetes, you still need to be mindful of how much grain you eat, even when it’s a whole grain. Carbohydrate content will vary, but typically 1/3 – 1/2 cup of the cooked grain will provide about 15 grams of carbohydrate (1 carb exchange.) Because whole grains are high in fiber, you will find them much more filling and less likely to spike your blood sugar in the way a refined carbohydrate food would.

Want to try out one of the whole grains? Here are a few guidelines for cooking them. 1 cup dry grain usually yields 3-4 cups cooked:

1 cup Wheat Berries or Barley (Pearl) to 3 cups Water: Cook covered on medium-high until wheat berries are plump & chewy (about 60 minutes)

1 cup Quinoa to 2 cups Water: Bring to boil then cover & simmer 10-15 minutes.

1 cup Buckwheat Groats or Kasha  to 2 cups Water: Bring to boil then cover & simmer 15 minutes.

Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator and Certified Wellcoach®. Gretchen is the author of “The Quick Start Guide To Healthy Eating”, “The Everything Guide to Managing and Reversing Pre-Diabetes”, “The Everything Diabetes Cookbook, 2nd ed.”, “Pre-Diabetes Your Second Chance At Health” and the “Virtual Grocery Store Tour”.  You can find her products at http://www.nutritionxpert.com/products.

 

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Beans Offer Big Benefits by Heather Mangieri, MS, RD, CSSD

February 27, 2013 By Leave a Comment

If you’re not eating beans you’re missing out.  While they’ve long been known as a healthy food, they’re receiving more recognition recently.  Research has shown that including beans as part of a healthy eating plan may slow the progression of certain chronic diseases, as well as help satisfy hunger levels while eating fewer calories.

How can one food offer all of these benefits?

 

Beans are a nutrient rich food.  

Nutrient density is all about getting the biggest nutrient bang for your calorie buck.  And beans have it.  They’re a beautiful balance of high quality complex carbohydrates and protein, all while providing a great source of fiber, folate, iron, magnesium and potassium. Research in both children and adults has shown that people who eat beans get more of these key nutrients in their diets than people who do not eat beans.

Beans are warriors when it comes to weight management.

Their high fiber and water content help us feel full faster and help maintain that satiety between meals. Including beans in a weight loss plan can help prevent hunger even when calories are cut.

Beans work to combat chronic disease.

Everyone’s eating plan should include foods that help slow the progression of chronic disease.  And you guessed it- beans are a winner here too.  Unlike meat-based proteins, beans are naturally low in fat, are free of saturated fat and trans-fat, and are a cholesterol-free source of protein.

Research shows that a diet including beans may reduce blood cholesterol, a leading cause of heart disease.  In addition, studies have linked beans to lower risk of hypertension and some types of cancers.  And all of the soluble fiber in beans works to slow the rise in blood sugar after we eat, making them a perfect food for those with diabetes.

All of those health benefits are great but there’s more. Beans are also cost-effective and convenient.  Anyone who claims it’s expensive to eat healthy surely hasn’t been cooked with beans.  One can of beans (even organic varieties) provides 3 ½ servings and can often be found for just over a buck.  That’s only about $0.40 per serving.  You can pump up the protein content of any dish by adding beans.  Because they are so versatile, they go great in soups, stews, salads and chili but also mix well with greens and a variety of grains.  Homemade hummus or bean dips taste great paired with raw vegetables.  Just one Tbsp. of hummus adds flavor to wraps and sandwiches or works great as a flavor topping for fish, chicken or other protein picks too.

Try this super easy, turkey and bean chili:

Ingredients

1 Ib. lean white meat turkey
3 tomatoes, diced
1 green pepper, diced
½ onion, diced
1 can kidney beans
1 can tomato sauce
1 pkg chili season mix
1 Tbsp oil

Directions

1.)    Heat oil in a large saucepan over medium heat. Cook onions, peppers and turkey until the meat is well browned and the onions are tender.
2.)    Mix in the diced tomatoes, beans, seasoning mix and tomato sauce and bring to a boil.  Cover. Reduce heat and simmer for 20 minutes. Serve.

Optional: omit the canned tomato sauce and use an additional diced tomato.

Heather Mangieri is a national media spokesperson, registered dietitian and owner of Nutrition CheckUp in Pittsburgh, PA. For more information visit www.nutritioncheckup.com. You can follow Heather on Twitter @nutritioncheck and join her facebook community at https://www.facebook.com/NutritionCheckUp

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On-The-Go Snacks by Rachael Roehmholdt

February 22, 2013 By Leave a Comment

5 Convenient On-The-Go Snack Ideas

With a busy schedule, snacks are inevitably an important part of the day. What is chosen as a snack can easily make or break any healthy eater’s plans, which is why sticking to whole foods is your best option between meals.

Whether you regularly snack on the go or use them as an afternoon pick-me-up only when you need them, try one of these five healthy and convenient on-the-go snack ideas.

Nuts & Seeds

Choose from a variety of healthy nuts and seeds like cashews, peanuts, almonds, walnuts, sunflower seeds or pumpkin seeds to snack on for an energy boost that’s also packed with protein and essential vitamins and minerals. You can also get creative by mixing up a batch of your favorite nuts and seeds, portioning them out, and carrying them along with you in your car or your bag.

Baby Carrots (Or Other Veggies) With Hummus

When you’re looking for a crunch factor at snack time, choose carrots or other veggie sticks to dip in hummus. You’ll be loading up on fiber, which will help to keep your hunger level in check for a while.

Stuffed Dates

For a sweet snack during the day, stuff a few dates with your favorite nut butter and  sprinkle with cinnamon. These can be made in a big batch at the beginning of the week and portioned out to keep on hand all week long. Dates give your body an energy boost from the natural sugars and vitamins A and B.

Salted Edamame Pods

When you’re after a salty bite, choose convenient edamame pods sprinkled with a little bit of sea salt. These young soybeans are loaded with fiber, protein, and omega 3’s – a fantastic combination to satiate your stomach until your next meal!

Popcorn

Plain unsalted popcorn is a fantastic option on-the-go, as you can pop it up quickly in the microwave in a brown paper bag and bring it along with you. Another option is carrying unpopped popcorn and a paper bag with you until you’re ready for your snack, then pop it in the microwave once your snack pang hits. It’s another fiber-filled food, and it gets extra points for being a whole grain!

Snack foods don’t all have to come from the convenience store. Load up on healthy whole food options like these and you’ll be sure to keep your healthy eating on the right track!

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

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Boost Energy Naturally by Rachael Roehmholdt

February 13, 2013 By Leave a Comment

If you’re anything like me, you are no stranger to the mid-day energy slump. While it can seem easy and convenient to swig down coffee, soda, energy drinks, and excess amounts of sugar to give us an uptick during the day, there are better and more natural ways to even out your energy levels.

 

Here are five gentle ways to boost energy the natural way:

 

1. Reduce caffeine.

It might seem counter-intuitive to reduce the amount of caffeine when you want to gain more energy. By reducing your consumption of coffee, sodas, and energy drinks, you’ll avoid the ups and downs that come with blood sugar and mood swings and overall feel a lot more even keel.

2. Eat dark leafy green vegetables.

Dark leafy green vegetables are packed full of vitamins and nutrients, which are essential to giving you that boost in energy that you’re looking for. Enjoy broccoli, collard greens, bok choy, kale, mustard greens, arugula, and dandelion greens throughout the day or incorporate them into your snacks to get that natural feel-good energy boost.

3. Drink water.

Before you grab that candy bar or reach for that can of soda, grab a glass of water and wait a few minutes. Our bodies send off the signal that we need energy, but for most of us, that signal is telling us that we’re dehydrated. Start with drinking a glass of water, then if that doesn’t help, you can start troubleshooting with other ways to get that natural boost.

4. Use gentle sweets.

Instead of choosing candy or other sugar-loaded treats or drinks, opt for natural sweets that are gentler on the body. Avoid sugar and artificial sweeteners as these have a funny way of tricking our bodies into more of those sugar swings and the desire for more of them. Instead opt for natural sweeteners and aim to get sweet vegetables into your diet to satiate that sweet craving once in a while.

5. Get physical.

Even if you start small, you can boost your energy just by getting out of your chair and moving a little bit. You don’t have to put in a hard core sweat session, but even some designated time for physical movement can get your blood moving and give you that energy that your body craves.

Increasing your energy doesn’t have to be done with a quick-fix. Over time, these small changes can add up to overall increased energy levels. Enjoy!

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

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Thinking about Another Diet? Think Again! By Gretchen Scalpi

February 1, 2013 By Leave a Comment

Thinking about Another Diet? Think Again!

For those of you who have made multiple attempts at weight loss, following the latest diet craze is hard to resist.  After all, even though other diets have failed, you may think the latest new diet might finally be “the one that works”.  Remember The Cookie Diet, The Grapefruit Diet, The Cabbage Soup Diet or The HCG diet?  One diet even recommended eating cotton balls before meals!  These crazy ideas can be hazardous to your health.  Do you know anyone who went on a crazy diet, lost weight and kept it off?

Over the years I have met so many people looking for the elusive diet plan that’s going to work for them.  Out of desperation they will try just about anything.  Well, here’s something you ought to know:  Diets are setup to fail!  It’s not the person who fails at dieting, it’s the diet that is a total failure.  Most of these plans are high on promises, but low on sensibility or long-term sustainability.

If you are checking out the latest, greatest diet, here’s a checklist of things to ask before you start yet another plan:

* Does it promise a quick, easy solution or fast weight loss?
* Is it less than 1,200 calories a day?
* Does it have too many rules about what you can and cannot eat?
* Does it eliminate entire food groups?
* Does it have a rigid plan that does not include your food preferences?
* Does it neglect guidelines for how to make healthy lifestyle changes?
* Does it rely on testimonials to show how effective it is?
* Does it focus on the sale of a product, such as special food or exercise equipment, as the sole way to achieve success?

If you came up with an answer of yes for one or more of these questions, you have just found another fad (or very restrictive) diet that’s going to fail you again.  Today there are so many more diet books, diet plans, and diet supplements to lure people into a false hope for quick and easy weight loss.

As unappealing and unexciting as this may sound, the truth of the matter is that there are no quick or easy ways to lose weight.  It takes effort, it takes patience, and most of all it involves making healthy lifestyle changes that are achieved over a period of time!  If you want lasting results, consider working one-on-one with a professional like a Registered Dietitian.

Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator and Certified Wellcoach®. Instead trying another fad diet plan purchase the book Gretchen created for you “The Quick Start Guide To Healthy Eating” at http://www.nutritionxpert.com/the-quick-start-guide.  The companion presentation “Virtual Grocery Store Tour” is available at http://www.nutritionxpert.com/a-virtual-grocery-store-tour/

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Green Tea: Healthy or Hype? By Lori Shemek, PhD

January 24, 2013 By Leave a Comment

All teas are healthy for you, in fact, the Chinese have known about the benefits of drinking tea since ancient times.  But there is one tea in particular that shines above the rest and that is:  Green Tea.  Green tea is a young tea and because of this, is also less processed.  There are many health advantages to drinking green tea due to its very high concentration of EGCG (epigallocatechin-3-gallate) and other antioxidants.  The active ingredients in green tea responsible for its broad healing effects along with EGCG are antioxidants including polyphenols, and catechins.

Here are the top 5 reasons why green tea is healthy for you:

1.     Green tea can help protect against cancer.  The polyphenols in green tea stop cancer in its tracks by shutting off the blood supply to the cancer. Many studies have linked green tea to a decreased risk of skin, breast, lung, colon, esophageal, and bladder cancer.

2.    Green tea improves cardiovascular health.  The polyphenols in green tea increase the ‘good’ HDL cholesterol and reduce the ‘bad’ LDL cholesterol.  The antioxidants also help to prevent heart attack and stroke.

3.    Green tea can help prevent Alzhiemers Disease.  Green tea inhibits three enzymes linked to the development of Alzheimer’s. Polyphenols, present in green tea, have neuroprotective properties, binding with the toxic compounds that protect brain cells.

4.    Green tea help prevent Rheumatoid Arthritis . Rheumatoid arthritis is an inflammatory disease that causes soreness, stiffness, inflammation and loss of function in the joints. The EGCG  in green tea help reduce pain, joint damage, inflammation and slow cartilage breakdown

5.    Green Tea helps prevent stress. Stress causes inflammation in the body.  Green tea contains a large concentration of catechins (antioxidants) that reduce the body’s mental and physical stress response.  Additionally, the amino acid Theanine can reduce stress, improve cognition and mood.

Drinking 3 cups of green tea a day or using an extract are beneficial and will help you to create optimal health now and in your future.

This article is written by Lori L Shemek, PhD, CNC. America’s #1 Fat Loss Expert and Best-Selling Author of ‘Fire-Up Your Fat Burn!’  Find Lori’s book here: http://www.amazon.com/FIRE-UP-YOUR-FAT-BURN-ebook/dp/B0083BW37G/ref=sr_1_1?ie=UTF8&qid=1337040876&sr=8-1

 

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Are you on the Party-Circuit?

December 21, 2012 By Leave a Comment

Party Healthy Eating Check-List

Going to a holiday party? You enter the party and come to a huge table with lovely nutritional choices, as well as some not-so-nutritional choices. What do you do? It really is easy to choose foods that will support your healthy living goals! Forego the standard chips and heavy dip, cookies and candies in favor of these expert recommended figure-friendly healthy and flavorful foods. Check out these recommendations by Keri Gans, MS, RD, CDN.  Next time you find yourself standing at a party table crowded with a variety of food choices, you’ll be prepared and empowered with your healthy go-to expert list.

Healthy Holiday-Party Choices:

Shrimp cocktail
Hummus & raw veggies
Cheese. Stick to serving size of 4 playing dice. Enjoy with whole grain crackers
Nuts. (Again watch serving size — no more than 1ounce = a shot glass)
Smoked salmon on cucumber squares
Tuna tartar with avocado
California roll
Chicken skewers

Be mindful to still limit portions of above — because even though healthy choices — if all is consumed at once, the calories will add up.

Keri Gans, MS, RD, CDN, Nutritionist in Private Practice in NYC, Media Spokesperson and Author of The Small Change Diet (Gallery, March 2011) For more information, www.kerigansnutrition.com. Follow Keri on Twitter @kerigans and join her Facebook community via www.facebook.com/TheSmallChangeDiet

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Visiting Family and Friends Made Easy…and More Fun! By Nicole Burley

November 16, 2012 By Leave a Comment

Here’s how to eat healthy while visiting with those who don’t:

 

Be clear and up front before you visit: Everyone is happier when they know what to expect. Give your hosts the opportunity to be gracious, by speaking up for what you need in advance. There’s nothing worse than spending all day cooking – only to find out that your guests don’t eat anything that you made.

Believe in who you are and who you choose to be in the world: Ultimately, you are not here to change anyone’s mind or convert anybody to your way of eating. By the same token, you do not need to abandon your beliefs or your health goals when you’re eating with family or friends. If you’re asked about your ‘weird food’, by all means explain! Otherwise, do what you need to do to take care of yourself – and don’t let yourself be lured away from your food plan.

Bring your own food: When in doubt, bring a few ‘emergency’ items so that you’re guaranteed to have food available that is part of your plan. Pack healthy snack bars, easy breakfast items, nuts, etc and you’ll never wind up so hungry that you end up making an unwanted food choice. It’s all about making sure you have options!

Offer to cook a meal: This is the ultimate way to guarantee a healthy meal, while also giving your hosts a break from meal planning! You’ll come off as a gracious guest – and you’ll also get to take control of the food preparation. Plus – you may even be able to show everyone that healthy, nutritious food can be incredibly satisfying and delicious! It’s a total win-win.

Nicole Burley, M.Ed is a certified Life Coach and Health Coach in NYC. Her motto is, “Health is fun. Diets are not”. Nicole helps frustrated dieters find a happy, healthy weight – no dieting or deprivation allowed! Nicole holds a masters degree in education from DePaul and a certificate in Plant-Based Nutrition from Cornell. She is a graduate of Coach U and a certified member of the International Coach Federation. Contact Nicole via www.NicoleBurley.com or at www.Facebook.com/NicoleBurleyCoaching and Twitter: @YourCoachNicole

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Recipes for Health by Susan Irby

November 12, 2012 By Leave a Comment

Fall is in the air and the holiday season is just around the corner. Often times the holidays also mean extra stress and weight gain. Work healthy ingredients into your dishes yet still maintain delicious flavor. A super non-grain-grain like quinoa brings rich, savory flavor and also adds key nutrients like protein, fiber and minerals.

Here are a few delicious recipes for fall and holiday season:  

 

Quinoa with Roasted Pine Nuts and Cilantro

Pine nuts have a nutty yet almost sweet flavor that’s delicious with tangy, fresh cilantro, quinoa, and other key flavors that give a metabolism boost in this dish: lemon, cayenne, and coriander.

Yield: 4 cups
Prep Time: 10 minutes
Cook Time: 18 minutes
Serving Size: 1 cup

Each serving has:
142.6 calories
3.4 g protein
11.1 g carbohydrates
10.2 g fat
1.4 g fiber

Ingredients:
1 cup pine nuts
1 TB. Olive oil
½ medium yellow onion, chopped
½ TB. Chopped garlic
1 cup uncooked quinoa, rinsed and drained
2 cups vegetable broth
1 ½ tsp. fine lemon zest
½ tsp. cayenne
¼ tsp. coriander
1 tsp. sea salt
1 tsp. ground black pepper
½ cup chopped fresh cilantro leaves

Directions:
1. In medium sauté pan over medium heat, heat pine nuts, stirring occasionally for about 3 minutes or until lightly browned. Be careful not to burn pine nuts. Transfer toasted pine nuts to a bowl. And set aside.
2. In a medium saucepan over medium heat, heat olive oil. Add yellow onion and garlic, and sauté for about 1 or 2 minutes.
3. Stir in quinoa and vegetable broth. Bring to a boil, cover, reduce heat to low, and simmer for 15 minutes or until almost all liquid is absorbed.
4. Remove quinoa from heat, and stir in lemon zest, cayenne, coriander, sea salt, and black pepper. Top each serving with about 2 tablespoons cilantro leaves, and serve. (Copyright Susan Irby The Bikini Chef 2012)

Note:  Pine nuts are the edible seeds from the pine tree. Rich in flavor and nutrients, pine nuts are high in vitamin E and monounsaturated fats (the good fats), and they’re naturally gluten free.

 

Gluten Free Quinoa Pumpkin Bread

Quinoa flour, coconut oil, and spices of nutmeg and cinnamon give this pumpkin bread a fiber and flavor boost! Other great tips… add orange and lemon zest for a flavor “pop” and for nut lovers; mix in a quarter cup of chopped walnuts for the ultimate super food boost.

Makes 2 loaves
Nutrition:
Serving size: 1/10 of loaf
Calories: 226
Fat: 10.75g
Carbohydrates: 32.2g
Protein: 4.45g
Fiber: 2.05g
Sodium: 73.1mg

Ingredients:
1 ½ cups almond flour
1 1/2 cups quinoa flour
1 ½ teaspoons baking soda
1 teaspoons sea salt
1 teaspoon ground nutmeg
1 teaspoon ground cinnamon
½ teaspoon freshly grated ginger root
1 cup granulated sugar
1 cup light brown sugar
3 egg whites, beaten to stiff peaks
3 tablespoons flaxseed meal mixed with enough hot water to make ½ cup
½ cup coconut oil
2/3 cup water
2 cups cooked and mashed pumpkin (or canned)

Directions:
1. Preheat oven to 350 degrees. Grease two loaf pans with a little extra coconut oil and dust with a little quinoa flour. Tap out excess flour.
2. In a large mixing bowl, whisk together almond flour, quinoa flour, baking soda, sea salt, nutmeg, cinnamon, ginger, sugar, and brown sugar. Mix well.
3. In a separate medium mixing bowl, whisk together pumpkin, coconut oil, flaxseed, and water until blended. Using a wooden spoon, incorporate the pumpkin mixture into the flour mixture until just combined. Fold in egg whites. Do not over-mix.
4. Pour into prepared loaf pans and bake for about 45 minutes or until toothpick inserted comes out clean. (Copyright Susan Irby The Bikini Chef 2012)

 

Radicchio Cups with Quinoa and Citrus Salsa

Radicchio has a bitter flavor that provides balance to the nutty flavor of quinoa and a sweet citrus salsa of mango, lemon, lime, cilantro and pepper.

Yield: 8 radicchio cups with ½ cup quinoa each
Prep Time: 40 minutes
Cook Time: 20 minutes
Serving Size: 1 radicchio cup with ½ cup quinoa

Each serving has:
170.9 calories
4.0 g protein
23.9 g carbohydrates
7.2 g fat
3.6 g fiber

Ingredients:
1 cup uncooked quinoa, rinsed and drained
2 cups vegetable broth or water
½ TB. Fine lemon zest
1 TB. Fresh lemon juice
¼ TB. Fine lime zest
2 TB. White wine vinegar
2 TB. Olive oil
1 tsp. sea salt
1 tsp. ground black pepper
1 medium mango
1 medium red bell pepper, ribs and seeds removed, and diced
1 large cucumber, peeled, seeded and diced
½ cup diced avocado
¼ cup plus 2 TB. Chopped fresh cilantro leaves
8 medium radicchio leaves

Directions:
1. In medium saucepan over medium-high heat, combine quinoa and vegetable broth. Bring to a boil, reduce heat to low, cover and simmer for 15 minutes or until almost all liquid is absorbed. Transfer quinoa to mixing bowl, and refrigerate for at least 20 minutes or overnight.
2. In a large bowl, whisk together lemon zest, lemon juice, lime zest, lime juice, white wine vinegar, olive oil, sea salt and black pepper.
3. Dice mango by taking a sharp knife and slicing lengthwise through mango on each side of seed. Make 4 or 5 lengthwise slices on each mango half. Make 4 or 5 crosswise slices on each mango half. Carefully slice along skin of mango and underneath mango “cubes” to release diced mango. Place diced mango on a cutting board and chop into small chunks, as you would for a fresh salsa.
4. Toss diced mango into mixing bowl with lemon zest mixture. Add red bell pepper, red onion, cucumber, avocado, cilantro leaves, and quinoa, and toss well to coat.
5. To serve, place 1 radicchio leaf on each of 8 medium serving plates or bowls. Spoon ½ cup quinoa mixture into each radicchio cup, and serve.  (Copyright Susan Irby The Bikini Chef 2012)
TV, Radio host and multi-published author, Susan Irby The Bikini Chef, hosts Bikini Lifestyles on national public television and AM 790 KABC radio.  Specializing in healthy, flavorful recipes as found in her books  The Complete Idiot’s Guide Quinoa Cookbook (July 2012 Penguin Publishing), Substitute Yourself Skinny, Boost Your Metabolism (Adams Media 2010).  Among media appearances, The Bikini Chef has been featured on FOX11 Good Day LA, KCAL9, CBS2, ABC7.  NOW AVAILABLE!  The Complete Idiot’s Guide Quinoa Cookbook  http://www.amazon.com/Complete-Idiots-Guide-Quinoa-Cookbook/dp/1615641939/ref=sr_1_1?ie=UTF8&qid=1336586754&sr=8-1. Follow Susan on Twitter, http://www.twitter.com/thebikinichef and become a fan of  the Bikini Chef on Facebook http://tinyurl.com/2famueb

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