Posts Tagged ‘Nutrition’

Quinoa Fruit Salad a Great Post-Workout Snack for Muscle Building

Quinoa (keen-wah) has been around for thousands and thousands of years, but only has become popular in the last few years.  It originated with the Incas in the mountains of Bolivia, Chile and Peru and continues to be a prominent food source in that region.

Many think that quinoa, which is gluten-free and considered easy to digest, is a grain; but it is actually a seed.  According to Women’s Health Magazine, when cooked, a 3.5 oz serving provides 120 calories and contains eight grams of protein per cup. Plus, it’s considered a complete protein, meaning it packs all nine essential amino acids your body needs to build and repair muscles; which makes it a GREAT post-workout snack.

You can eat quinoa raw or cooked for breakfast, lunch, or dinner and for in between snacks.  One of my go to recipes that I like is a ‘Quinoa Fruit Salad’ with fresh seasonal fruit. During the Summer I use fresh berries and melons and during the Fall pears and apples.  You can boost the sweetness of the fruit with a couple tablespoons of honey, agave, maple or any flavored syrup.  Try it and let me know your thoughts.

Quinoa Fruit Salad with Honey Lime Dressing

Quinoa Fruit Salad with Honey Lime Dressing

Quinoa Fruit Salad with Honey Lime Dressing          serves 5

Ingredients:-

  • 1 cup quinoa
  • 2 cups water
  • Juice of 1 large lime
  • 3 tablespoons honey
  • 1 cups sliced strawberries, blackberries, blueberries or raspberries or combo of all
  • 1 cups diced mango or papayas
  • 1 cups diced peaches
  • 5-6 Mint leaves chopped

 Preparation:

  1. Using a very fine strainer, rinse quinoa under cold water. Add quinoa and water to a medium saucepan and bring to a boil over medium heat. Boil 5 minutes.
  2. Turn heat to low and simmer about 12 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.
  3. To make the dressing, combine lime juice and honey. Set aside.
  4. In a large bowl, combine quinoa, strawberries, blackberries, mango, pineapple and mint. Pour dressing over salad and mix until well combined. Serve at room temperature or chilled.

Note..You can use any seasonal fresh fruit that you wish. If you use frozen fruit, you must defrost it first.

 

 

Chef Lynn’s Daily Cooking Tip

Here are some simple modifications you can make to your recipes to make it healthier:

Instead of using one egg, use two egg whites

Saute in broth or stock instead of butter or oil

1/2 cup of mayonnaise plus 1/2 cup nonfat of yogurt can be substituted for 1 cup of mayo

Use 1 cup of nonfat yogurt plus 1 to 2 tbsp buttermilk in place of 1 cup of sour cream

Instead of 1 cup of heavy cream try using 1 cup of evaporated skim milk

Chef Lynn Ware is a private/personal chef, culinary educator, and food blogger. Chef Lynn offers: Corporate Cooking Classes, Group Cooking Parties, Private Cooking Lessons and Gourmet Catering. Contact Chef Lynn (ChefLynn@ChefLynn.com) for additional information.

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