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Quinoa/Swap Rice for Quinoa
Grocery Store Tour - Spotlight Ingredient

Quinoa
You can find quinoa in the rice and pasta aisle of most grocery stores, or in a bulk bin at your local natural food store. Half a cup of cooked quinoa contains 110 calories, 8 grams of protein, and 5 grams of fiber.

Simple Swap Idea

Swap Rice for Quinoa
One cup of cooked quinoa has half the carbs of white rice and one-third more protein; it also has four times the fiber, which can help reduce blood cholesterol.
view previous weeks' tips
Grilled Pineapple Skewers
Grilled Pineapple Skewers

Recipe:
9 Large slices of pineapple
9 metal or wooden skewers
1 tablespoon fresh chopped mint

Preheat grill to a medium heat. Skewer pineapple on all 9 skewers. Place the pineapple on the grill and grill each side for 1-2 minutes just to warm and get gill marks on them. Let cool for 5 minutes and place on a plate. Drizzle 1 ½ raspberry sauce over the skewers and garnish with some fresh mint.

Makes 9 servings
Per serving: 50 calories, 13 grams carbohydrates, 1 gram dietary fiber
view previous weeks' recipes

TURKEY MEATBALLS

(High protein, low fat)

Yield: Approximately 24 meatballs (2 ounces each)

Ingredient, Amount
Turkey, ground, extra lean, fresh, 2 Lbs
Egg, white only, cooked, minced, .20 Lb
Egg, whole, 1 Each
Rice, brown, cooked, 1 Cup
Panko, .5 Cup
Carrot, small, peeled, 1 Each
Celery, stalk, 1 Each
Onion, white, 1 Each
Garlic, cloves, 5 Each
Oregano, fresh, minced, 1 Tablespoon
Thyme, fresh, minced, 1 Tablespoon
Mint, fresh, minced, 1 Tablespoon
Salt, kosher, To Taste
Pepper. Black, To Taste

Method:
1.     Cook brown rice according to directions on package and allow it to cool completely.
2. Finely chop the carrot, celery, onion, and garlic in a food processor. Be sure to drain excess liquid after.
3. Combine all ingredients and season with salt and pepper. If fresh ground turkey was not available, frozen turkey may be substituted. The mixture may need slightly more panko to absorb the extra moisture.
4. Roll the meatballs to desired size (depending on application).
5. Gently cook in tomato sauce (or our tomato soup) for approximately 15-20 minutes.
6. Be sure to not cook the meatballs too fast, as they will dry out.

NOTE: This recipe can also be used to make turkey meatloaf or turkey burgers (simply omit the rice and increase the amount of panko for burgers).

 

 

TOMATO SOUP

(Vegan, dairy free)

Yield: Approximately 1 gallon

Ingredient, Amount
Tomatoes, ripe, fresh, 10 Lbs
Carrot, small, peeled, 2 Each
Celery, stalk, 2 Each
Onion, red, 1.5 Each
Garlic, cloves, 4 Each
Basil, fresh, 1 Bunch
Tomato Paste, 2 Tablespoon
Salt, kosher, To Taste
Pepper. Black, To Taste

Method:
1.     Rough chop all the tomatoes and reserve the liquid released while chopping
2. Chop the carrot, celery, and onion.
3. Heat stockpot (or pasta pot as long as it holds at least 1 ½ gallons) and add 1 tablespoon of canola or olive oil.
4. Add the onions and garlic and gently cook without browning the onions and garlic.
5. Add the carrots and celery and continue to cook until the vegetables are soft.
6. Add the tomato paste and cook, stirring frequently, for another five minutes.
7. Add the tomatoes, reserved juice, and fresh basil. Finish with one and half gallons of water.
8. Bring to a boil and lower heat to simmer.
9. Simmer for approximately 1 hour (possibly more if the soup hasn’t reduced to [proper consistency).
10. Remove the basil and puree in blender until soup is smooth.
11. Adjust seasoning with salt and pepper.

NOTE: This is a great vegan option for a soup. This recipe works great as a sauce for the turkey meatballs and pasta as well.

 

 

SALMON WITH QUINOA AND CITRUS-TOMATILLO SALSA

(High protein, low fat)

Yield: 4 servings

Ingredient, Amount
Salmon, 4 ounce fillets, 4 Each
Quinoa, uncooked, 1.25 Cups
Cilantro, minced, .5 Teaspoon
Onion, green (scallion), minced, .5 Teaspoon

Salsa:
Tomatillo, 4 each
Grapefruit, 1 Each
Orange, 2 Each
Lime, fresh juice only, 1 Each
Jalapeno, red, minced, .5 Teaspoon
Cilantro, minced, 1 Teaspoon
Onion, green (scallion), minced, 1 Teaspoon
Salt, kosher, To Taste
Pepper. Black, To Taste

Method:
1.     Cook quinoa according to directions on package. Once cooked, allow to cool completely.
2. Dice the tomatillos. Then segment the grapefruit and oranges reserving the juice as well. Cut the segments of fruit into smaller cut to match the tomatillos.
3. Combine all salsa ingredients, including the reserved juices. Season to taste with the red jalapeno, salt and pepper. Allow flavors to marinate together. If the citrus is too tart, the salsa may need a pinch of sugar substitute or splash of agave.
4. Heat a nonstick sauté pan and 1 tablespoon of canola oil. Add salmon to the pan face side down and place pan in oven. Cook in 400 degree oven for approximately 5 minutes. Cook less or longer depending on your preferred doneness of salmon.
5. Combine the cooled quinoa with the cilantro and green onions. Strain the excess liquid from the salsa into the quinoa as well to add flavor. Adjust the seasoning of the quinoa salad with salt and pepper as necessary.
6. Plate the quinoa salad. Top with salmon filet and then finish the plate with the salsa.

NOTE: The citrus-tomatillo salsa goes great with chicken, pork, white fish and even tortilla chips too. Blood oranges may be substituted for the grapefruit in the salsa recipe.

 

Tips from:  Quinoa/Swap Rice for Quinoa
Exercise Videos from:  Renegade Flies
Recipes from:  Grilled Pineapple Skewers
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