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Do your heart a favor! Part 3
salmon and quinoa recipeAlthough more than half of the population is meeting or exceeding the total grain and total protein food recommendations, they are falling short of meeting the recommendations for specific subgroups, such as whole grains and seafood. In place of the usual bread, pasta or rice dishes, opt for 100% whole grains instead. These include brown rice, oats, quinoa, wheat berries, and many more. These grains are as whole as it gets and contain an array of nutrients beneficial to your health. It is recommended that 3.5 oz serving of fish be consumed at least 2 times weekly (sorry, fried fish not included!) Fatty fish such as salmon, albacore tuna, trout, mackerel, herring and sardines are a few examples that provide heart healthy omega-3 fatty acids. Increasing omega-3 fatty acid consumption through foods is preferable. However, you may not get enough omega-3 by diet alone. For those people with coronary artery disease and high triglycerides, talk to your doctor about supplements*.

Quinoa Pilaf With Salmon, Spinach and Mushrooms
Ingredients:
5 ounces wild salmon filets
1 tablespoon white wine or 1 tablespoon sake
1 cup quinoa
1 tablespoon olive oil
¼ large onion, diced
1 garlic clove, minced
7 mushrooms, sliced
3 bunches spinach, roughly chopped
salt & pepper to taste
Directions
1. Salt and pepper the salmon filets and sprinkle with 1 Tbsp of white wine or sake.
2. Wash and chop all the vegetables.
3. In a saucepan, place quinoa and 2 cups of water and bring to a boil.
4. Place the salmon filet with the skin side down, in the same saucepan as the quinoa, reduce to a simmer, and cover. Cook until all water is absorbed, for about 10 – 15 minutes.
5. Heat olive oil in a skillet, add onion and garlic and sauté for about 2 minutes. Add mushrooms and sauté. Finally, add spinach and sauté until the spinach is completely wilted. Season with salt and pepper.
6. When the quinoa is done, turn off the heat. Carefully remove the salmon skin and flake the salmon with a fork. Mix with the quinoa.
7. Add the vegetables and mix again. Season with salt and pepper.

Source http://www.food.com/recipe/quinoa-pilaf-with-salmon-spinach-and-mushrooms-499225

*The total number of milligrams of oil in a fish oil capsule such as 1000mg or 1200mg is not very informative. The crucial question is how much DHA and EPA each capsule contains. The label gives this information. Look for at least 250mg each DHA and EPA, and again ask your doctor if a higher dose is appropriate for you.


Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional

Cheesy Veggie Quinoa Bites

Cheesy Veggie Quinoa BitesThis is a quick and easy go-to recipe and can be served as a side dish, snack or appetizer. It is a very versatile recipe and allows you to use whatever veggies you have on hand. Try 1 cup chopped spinach and mushroom with shredded mozzarella. Go for a Mexican taste with 1 cup chopped onion, tomato, corn cilantro and a little taco seasoning, along with Mexican style cheese. The possibilities are endless!


Cheesy Veggie Quinoa Bites


Ingredients

1 cup cooked and cooled quinoa

4 ounces shredded cheese

1 cup chopped vegetables cooked {steamed, roasted, etc}

½ teaspoon kosher salt

1 egg


Instructions

1.   Preheat your oven to 350°F. Spray a mini muffin tin with cooking spray or oil.

2.   Add all of the ingredients to a bowl and mix until thoroughly combined.

3.   Divide the mixture evenly between the cups of the mini muffin tin, and press down to pack it in firmly.

4.   Bake for 10-15 minutes, or until golden brown and crispy.


Why eat quinoa? Quinoa is a tiny, mild grain with big health benefits! More on this next week!


Makes approximately 12 mini muffins. Nutrition facts per 1 mini muffin: 50 calories, 10g protein, 5g carbs, 1.5g protein, 185mg sodium.


Blog post provided by:

Katie Foster, RDN, LD

Nutrition Services

Hannibal Regional



5 Ingredient Kale and Quinoa Bowl
kale and quinoa bowlIngredients
1 cup quinoa
1 bunch kale, de-stemmed and roughly chopped
3 tablespoons olive oil, divided
1 cup diced sun-dried tomatoes
Juice from 1/2 large lemon or 1 tablespoon
Salt and pepper to taste

Optional toppings: slivered almonds, Parmesan cheese or nutritional yeast

Directions
Cook quinoa according to instructions on package.
In a large sauté pan, heat olive oil over medium heat. Add kale and toss to coat. Add 1/4 cup water and cover, cooking for 3-5 minutes. Uncover, toss, and turn heat down to low. Let cook for another 10-15 minutes, until tender, stirring occasionally, adding more water if needed. Add quinoa and sun-dried tomatoes to saucepan and toss to combine. Add lemon juice and olive oil and toss to coat. Salt and pepper to taste.

Optional: add toppings like slivered almonds, Parmesan cheese or nutritional yeast.

 

Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional


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