Welcome to my Kitchen! The Holidays can be such a stressful time! Running here, running there; just thinking about what needs to get done can really take its toll on your wellbeing. On top of that there's all sorts of germs you come into contact with! If you're run down and your immune system is not at its best it's easier for you to become under the weather. By feeding your body whole and natural foods you're taking an active approach to creating a stronger immune system and creating overall wellness. The healthy food of the month is Quinoa. Quinoa (pronounced "keen-wah") is an ancient whole grain that has been cultivated in the Andes Mountains of South America for more than 5,000 years. Locally referred to as the "mother grain" and as a "protein powerhouse," it kept the Incan armies strong and robust. Quinoa is considered one of the best sources of protein and amino acids by the Food and Agricultural Organization of the United Nations. Nutty and wholesome, Quinoa is light and fluffy when cooked and is a more nutritious alternative to rice, as a side dish, in soups or a salad. Quinoa can be found in the health food section of Wegmans or in most grocery stores. In addition to eating foods rich in vitamins and minerals you may consider adding supplements to your diet. Here at Balance we will be talking more about supplements in the coming weeks. For now here's a great recipe that's easy and takes only about 35 minutes to complete, that is if you're not in my kitchen where we would be laughing and using the counter to get some leg work in between sips of wine! Thanks for stopping by....Enjoy!! Melissa Minestrone w/ Quinoa (pronounced keen-wah) Ingredients: 2 tbsp olive oil 2 medium carrots, peeled & diced (about 1 cup) 1 cup fennel, cut & diced 1 cup red onion, diced 2 large cloves garlic, finely chopped 2 bay leaves 2 tsp fresh thyme leaves, chopped 1/4 tsp crushed fennel seeds 1/4 tsp turmeric (healing herb used to treat inflammation) 1/8 tsp ground red pepper (great for strengthening the immune system) 1 1/2 cups cooked cannellini beans, drained 2 cups peeled, seeded and diced tomatoes ( I use organic canned and drained) 1/3 cup uncooked quinoa Sea salt & fresh ground pepper, to taste 1 cup fresh spinach, cut chiffonade (shredded) 3 tbsp basil, thinly sliced 2 oz Parmigiano Reggiano, freshly grated, optional Instructions: In a large heavy-bottomed pot or Dutch over, heat oil over medium heat. Add carrots, fennel, onion, garlic, bay leaves, thyme, fennel seeds, turmeric and ground red pepper; cook, stirring often, until vegetables are tender, about 8 minutes. Add 6 cups of water, beans, tomatoes and quinoa. Increase heat to high and bring to a boil. Reduce heat to low and simmer gently until quinio is tender, about 20 minutes. Remove bay leaves and season with salt and pepper. Stir spinach and basil into soup just before serving in warm bowls. Garnish with 1 tbsp of grated cheese, if desired. |
| Healthy & Healing Foods from Melissa's Kitchen |