One Step At a Time...
You Can Go Meatless
For All Three Meals
Seaweed,
algae, sea vegetables—no matter what you call them, these plants
from the sea have been a delicious, nutritious part of our diet for
centuries. Grown in the mineral-dense environment of the sea, they
are packed with nutrients such as iodine, iron, zinc, magnesium,
manganese, potassium, calcium, and phytochemicals. There are hundreds
of varieties of sea vegetables, each with a unique nutritional
composition—and all are nutrition powerhouses with few calories.
Seaworthy
nutrients.
Seaweed is an especially rich source of iodine, which is required for
proper thyroid function. Because iodine levels in vegetables and the
soil in which they are grown varies greatly, seaweed can be an
important source of this crucial nutrient. Just two tablespoons can
contain an entire day’s worth of iodine.
Most
sea vegetables have significant amounts of the coagulant vitamin K
and non-heme (plant-based) iron, which is required for energy
transport in the blood. (Note: if you are taking a blood thinner, you
need to be careful about fluctuations in vitamin K intake.) These
vegetables from the sea also contain measurable amounts of
carotenoids and flavonoids often associated with “superfoods,”
such as blueberries, green tea, and chocolate. Consumption of these
phytonutrients may reduce the risk for heart disease and some
cancers.
Certain
seaweed, especially those that are brown, like kombu, contain the
unique compound fucoidan, a starch-like molecule with strong
antioxidant properties.
Sea
vegetables in the kitchen. Sea vegetables are popular as a dietary
supplement—in pill or powder form—but there’s no reason to take
a pill when you can easily eat the whole-food version, which is
always better for you. A simple start is to add them to soup or
sprinkle the flakes on Asian dishes.
There
are many kinds of seaweed—typically available in dried form—with
an enormous variety of tastes and textures. Look for sea vegetables
in supermarkets, Asian markets, and online.
Healthy
Meatless Recipe:
Black
Bean and Quinoa Enchilada Bake
(
Adapted twopeasandtheirpod.com)
Happy
Cinco de Mayo Day!This Black Bean
and Quinoa Enchilada Bake is SO So good! I guarantee it will be a
regular at your house!
Ingredients:
- 1 cup uncooked quinoa, rinsed
- 2 cups water
- 1 tablespoon olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 jalapeño, seeds and ribs removed,diced
- 1 red pepper, seeds removed, diced
- 1 orange pepper, seeds removed, diced
- 1 cup corn frozen kernels
- Juice of 1 small lime
- 1 teaspoon ground cumin
- 1 tablespoon chili powder
- 1/3 cup chopped cilantro
- Salt and pepper, to taste
- 2 (15 oz) cans black beans, drained and rinsed
- 2 cups red enchilada sauce
- 2 cups shredded Mexican cheese
- Toppings: Sliced green onions, avocado slices, sour cream, optional
Directions:
1.
Preheat
the oven to 350 degrees F. Grease a 9x13 baking dish with cooking
spray and set aside.
2.
Add quinoa and water to a medium saucepan and bring to a boil over
medium heat. Boil for 5 minutes. Turn the heat to low and simmer for
about 15 minutes, or until water is absorbed. Remove from heat and
fluff with a fork. Cover quinoa and set aside.
3.
In a large skillet, heat the tablespoon of olive oil over medium-high
heat. Add the onion, garlic, and jalapeño. Sauté until softened,
about 5 minutes. Add in the peppers and corn. Cook for about 3-4
minutes. Add the lime juice, cumin, chili powder, and cilantro. Stir
to combine. Season with salt and pepper, to taste.
4.
In a large bowl, add the cooked quinoa and black beans. Add the
sautéed vegetable mixture and stir to combine. Pour in the enchilada
sauce and stir. Add 1/2 cup shredded cheese.
5.Pour
the black bean and quinoa mixture into the prepared baking dish. Top
with remaining shredded cheese. Cover the pan with foil. Bake for 20
minutes, then remove foil. Bake an additional 10 minutes, or until
the cheese is melted and edges are bubbling. Remove from the oven,
and let cool for 10 minutes. Garnish with toppings, if desired. Serve
warm.
Note-this
recipe freezes well! Serves 8 – 10.
Enjoy
and Bon Appetit!
Healthy
Weekly Motivator
Remember
To Take TimeTo De Stress
When
stress becomes continuous as it has for so many of us, and we don’t
have the opportunity to relax and recover from the physical and
emotional response to stress, it can have a harmful effect on our
bodies. It often is a contributing factor in depression, heart
disease, and cancer; and stress increases the likelihood of addictive
behaviors such as alcohol and drug use.
The
good news is that just as our bodies automatically experience a
stress response, we can also experience a relaxation response. This
triggers the body’s ability to enter a state of relaxation
resulting in slowed metabolism and breathing, lowered blood pressure
and heart rate, and less active brain waves. The “relaxation
response” reverses the impact of stress; it is the “anti”
stress response.
Remember
Green Goes With Everything
The
Plain Green Truth
Our
children are getting sicker at alarming rates.One leading toxicologist
says we are conducting a vast toxicology experiment on our children
with tens of thousands of new chemicals that have recently come on
the market, many of which are now even found in fetal blood.
You
can make better choices about what your children eat, what they eat
from,what they play with, what they wear,what they sleep on, and what
you use to wash them,brush them and protect them.Contact LQ Wellness
for better, natural choices for you and your families. Let's stop
making our families guinea pigs and making them sicker each day.
Have a great week and remember a better tomorrow starts with what you eat today!
Do you have a favorite meatless recipe you would like to share with us? Send it my way!
Wishing you health and wellness from the inside out,
Lisa
LQ WELLNESS
Professional Wellness Coach
973-383-0955
lisaquinnwc@embarqmail.com
Make sure to follow me on Twitter @lq_wellness
Like me on Facebook
“How
beautiful it is to do nothing, and then to rest afterward.”
~
Spanish Proverb ~
No comments:
Post a Comment