10 Superfoods!

                             Top 10 SUPERFOODS! 

1.   Kale …Spinach…Broccoli

2.   Greek Yogurt

3.   Berries (the darker the better)

4.   Quinoa

5.   Natural Oatmeal (steel cut or 5 grain best options)

6.   Almonds and Walnuts

7.   Wild Salmon

8.   Garlic and onions

9.   Extra Virgin Olive Oil

10.Dark Chocolate (70% or higher)

****What is Quinoa? What are its health benefits?****

Quinoa is Gluten Free and easy to digest.It is high in protein and contains all 9 essential amino acids, which makes it a COMPLETE PROTEIN! It also contains fiber and b vitamens, as well as iron, magnesium, and more! Quinoa should become a staple food in your diet and there are ways to make it sweet and savory or grainy and salty!

The QUINOA doubles in size when cooked. An easy way to cook it is boil 1.5 cups of water and place 1 cup of uncooked QUINOA into the boiling water. Turn down the heat and let it simmer for 15 min. Then remove from heat and let it cool for 5 min. Then place in 4 separate containers and this way you will have single servings ready to go! You can mix it into anything. It can act like oatmeal, pasta, rice or put it in salad, soup, stirfry!

* You can even add it to baked goods! (like cookies) 

Cooked and dried quinoa

Quinoa and Black Beans

Ingredients

• 1 tsp Extra virgin olive oil 
• 1 onion chopped
• 3 cloves garlic, peeled and chopped
•  3/4 cup uncooked quinoa
• 1.5 cups vegetable broth
• 1 tsp ground cumin
• 1/4 tsp cayenne pepper
• salt n peppa to taste
• 2 (15 ounce) cans black beans, rinsed and drained
• 1/2 cup chopped fresh cilantro

Directions

Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.

Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,

 Mix in the black beans and cilantro in the saucepan with everything together.

Serve! 

NELLY