FOX4: FAME - A whole grain that's a great source of protein - Quinoa
Whole grains are nutritious and part of a great whole foods diet. What you may not know is that many grains are so processed that their protein, fiber, and good nutrients are taken away from them. Quinoa is not as processed as other whole grains you might find in stores and it is very heavy in protein, a good source of fiber, healthy fat, and contains good vitamins and minerals.
Lucas Schubert, Saint Luke's Nutritional Coordinator at Saint Luke’s Muriel I. Kauffman Women’s Heart Center, shares a great Rainbow Quinoa Salad while on FOX4 morning show.
Food as Medicine Everyday (FAME) is a 12-week program offering nutrition education classes on a variety of topics to help improve diet and lifestyle. You’ll learn simple techniques to cook tasty, nutritious meals. Saint Luke’s Muriel I. Kauffman Women’s Heart Center is a founding member of the Food as Medicine Institute Alliance. If you are interested in signing up for our Food As Medicine Everyday classes, please call 816-932-5784 to get more information and to register.
Rainbow Quinoa Salad
|1 cup quinoa, dry
2 cups water
2 cups finely chopped spinach
3 cups cooked or canned black beans
1 cup frozen corn, thawed
1 red bell pepper, diced
2 medium tomatoes, diced
5 green onions, chopped
¼ cup chopped cilantro
1 avocado, diced
|½ cup extra virgin olive oil
¼ cup apple cider vinegar
¼ cup lime juice
1 teaspoon salt
1 teaspoon cumin
1/8 teaspoon chili powder
black pepper to taste
1. To prepare the quinoa: Bring two cups of water to a boil in a medium saucepan. Add 1 cup quinoa and return to a boil.
2. Reduce heat to simmer, cover, and cook for 12 to 15 minutes, until water is absorbed. Remove from heat. Add chopped spinach on top of quinoa, cover with a lid, and steam for 3 minutes.
3. Let the quinoa sit for an additional five minutes and then fluff with a fork.
4. If using canned beans, drain and rinse. While quinoa is cooking, mix the black beans, corn, bell pepper, tomatoes, green onion and cilantro in a separate bowl and gently stir.
5. In a separate bowl, whisk together the dressing ingredients.
6. Fold the quinoa into the bean mixture. Slowly add the dressing.
7. Stir until mixed well.
8. Add diced avocado and enjoy.